Made it to the gym today thread.

[koclem]

made it in for 30 minute semi HIT chest-tri

incline benches
dumbell bench
dips
hammer press
fly machine
tri pulldowns

[koclem]

45 min spin class
6 pull ups

+ rep myself!!

[koclem]

7X 4-8 pullups
3 X sitting row

[koclem]

incline benches
dumbell bench
dips
hammer press
fly machine
tri pulldowns

[SixShooter]

Today was all about back.

2 sets pull ups
2 sets rows
2 sets lat pulldowns
2 sets lower back extension

[koclem]

45 minute spin
1 X 8 pullups

[Gremlin]

Yesterday, laps in the pool X 30 mins

[koclem]

45 min spin class
Situps

[Gremlin]

45 min spin class
Situps

Reps!

[koclem]

back and biceps day. ~40 minutes lots of pullups and rows

[koclem]

7am 45 min spin class

[Frank Drebin]

Started off with a warm up completing 2x with 30 seconds rest in between sets. No rest btw exercises:
15 Y Squats
8 Decline pushups
8 per side forward lunge
8 inverted rows

The did another specific warmup of (no rest in between exercises, 60 seconds between sets:
8 Bulgarian split squats
8 dumbbell squats

The rest I split into 3 circuits. Each circuit is performed without rest in between individual exercises but a 60 second rest between each circuit. Complete each individual circuit 3 times before moving to the next superset.

1A - Bulgarian Split Squat x 8
1B - Dumbbell Squat x 12

2A - Dumbell Chest Press (Palms facing in) x 8
2B - Stability Ball Leg Curl x 20

3A - Jackknife x 10
3B - Stability ball glute-ham raise x 10

Then followed it by running intervals (noted as speed of X/10. 10/10 would be like you were running from a guy with a knife)
5:00 minute warm-up (3/10)

Alternated between the following doing each 6 times:
0:30 (9/10)
1:00 (3/10)

5:00 Cool down (3/10)

This was Wed. I work out Mon, Wed, Fri and it only takes about an hour to complete all the above. Have lost 41 lbs in the past 3 months and feel great. I have a different workout for Mon, Wed, Fri and will do them for a month and then switch to a new workout. I don't go to the gym. Bought a bench, stability ball, set of dumbbells and a pullup bar and do the workouts in my garage and run in the neighborhood. If the weather is not good, I do the intervals on an exercise bike.

[Frank Drebin]

One of my rest days as far as lifting goes.

Was short on time so I ran intervals

5 Minute Warm Up at a 3/10 Pace

Then ran at an 8/10 pace for 1:00
Rest for 1:30 at a 3/10 pace
Did that 7 times

Finished with cool down period of 5:00 at a 3/10 pace.

Does it count that I coach my kids 5 year old baseball team and will be pitching tonight to them? Probably around 125-150 pitches.

[Frank Drebin]

Started off with a warm up completing 2x with 30 seconds rest in between sets. No rest btw exercises:
15 Y Squats
8 Decline pushups
8 per side forward lunge
8 inverted rows

The did another specific warmup using 50% of the weight I would use in a regular set(no rest in between exercises, 60 seconds between sets):

Dumbbell Push Press x 6
1 Leg Romanian Dead Lift x 10

The rest I split into 3 circuits. Each circuit is performed without rest in between individual exercises but a 60 second rest between each circuit. Complete each individual circuit 3 times before moving to the next superset.

1A Dumbbell Push Press x 6
1B 1 Leg Romanian Dead Lift x 10

2A Dumbbell Forward Lunge x8
2B Dumbbell Rear-Delt Raise x 10

3A Dumbbell Incline Press x 15
3B Dumbbell Hammer Curl x 8

[Frank Drebin]

Started off with a warm up completing 2x with 30 seconds rest in between sets. No rest btw exercises:
15 Y Squats
8 Decline pushups
8 per side forward lunge
8 inverted rows

The did another specific warmup of (no rest in between exercises, 60 seconds between sets):
1 Leg Dumbbell Squat x 8
Dumbbell Row x 8


The rest I split into 3 circuits. Each circuit is performed without rest in between individual exercises but a 60 second rest between each circuit. Complete each individual circuit 3 times before moving to the next superset.

1A. 1 Leg Dumbbell Squat x 8
1B. Dumbbell Row x 8

2A. Dumbbell Flat Press x 8
2B. Dumbbell Romanian Dead Lift x 8

3A. Dumbbell Triceps Extension x 8
3B. Dumbbell Bicep Curl x 8

[Frank Drebin]

Started off with a warm up completing 2x with 30 seconds rest in between sets. No rest btw exercises:
15 Y Squats
8 Decline pushups
8 per side forward lunge
8 inverted rows

The did another specific warmup of (no rest in between exercises, 60 seconds between sets:
8 Bulgarian split squats
8 dumbbell squats

The rest I split into 3 circuits. Each circuit is performed without rest in between individual exercises but a 60 second rest between each circuit. Complete each individual circuit 3 times before moving to the next superset.

1A - Bulgarian Split Squat x 8
1B - Dumbbell Squat x 12

2A - Dumbell Chest Press (Palms facing in) x 8
2B - Stability Ball Leg Curl x 20

3A - Jackknife x 10
3B - Stability ball glute-ham raise x 10

Finished with 1.75 Miles of running intervals. Sprints for 60 seconds followed by jogging for 1:30. Repeated to a total of 1.75 miles.

[Morrisb]

30 minutes last week at a friends house and maybe again Thursday.

Pushups are one thing. Hitting an actual bench..the 200 p made it easy.

[AmishGirl]

"get your butt out of bed ... c'mon we're gonna run around Central Park ... run up Harlem and what not, let the brothers chase us and what not....!"



For me today, 20 min. on bike & 20 min. on Precor Elip., Glute-2 Program.

[BudBudha]

"get your butt out of bed ... c'mon we're gonna run around Central Park ... run up Harlem and what not, let the brothers chase us and what not....!"

For me today, 20 min. on bike & 20 min. on Precor Elip., Glute-2 Program.

Mr T is always comedy gold, Glute-2 program do tell

[christ cracker]

i work my flactoids 3 days/week. that's all i need to stay in shape.