Post Your Daily Workout

[Wesley Pipes quotes]

Don't know if we already have one. If we do, mods please merge, if not make this a sticky.

Monday June 25th, 2012

A.M =

4 mile run - 27:47(Shake-out run)

P.M. = 4 miles tempo run

first two miles(13:25)

2nd two miles (12:28)

Circuit training:

18 pullups, 20 pushups, 10 dips, 40 situps, 20 superman abs, 80 flutter kicks

Bench Press:

8x135
6x135
4x135

Training for a fall marathon and an Ultra-marathon relay.

 

[Wesley Pipes quotes]

C'mon George Gooney, grace us. I know there are some serious guys on here.

 

[The 10th Letter]

3 non consecutive Days

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

3 sets of 8-12

Abs/cardio On off days.

And on Sunday...

Body-Weight Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps

 

[Bomberman]

I'm basing my workout based on this guy's routine, just started today:

Eaglepride03's path to D-1 football using WS4SB3 - Bodybuilding.com Forums

It's based on the Westside For Skinny b*stards part 3 template which a lot of NFL players used, but using Wendler's 5/3/1 program for the heavy lifts. I honestly just started this today and trying to reach where I was at last year. The kid went from a bench press of 155x4 to 345x1 in roughly a year.

6' 160lbs.
Bench press:
170x10 1 set, 5 warm-up sets before
15-20 pull-ups 2 sets
4 Supersets sitdown row+cable face pull 105x12/50x10
4 sets dumbell shrugs 100x10
4 sets db curls 30x8 for 2 sets, 25x12 for 2 more

My numbers are low, but this is my first day on it.

 

[Carolina Slim]

I've been doing Stronglifts, but I'm about to try a powerbuilding type routine with a three day split. I'll do compound lifts for 7x5, then some isolation moves 5x10 (I've actually been toying with the idea of trying them Tabata style).

 

[Wesley Pipes quotes]

I'm basing my workout based on this guy's routine, just started today:

Eaglepride03's path to D-1 football using WS4SB3 - Bodybuilding.com Forums

It's based on the Westside For Skinny b*stards template which a lot of NFL players used, but using Wendler's 5/3/1 program for the heavy lifts. I honestly just started this today and trying to reach where I was at last year. The kid went from a bench press of 155x4 to 345x1 in roughly a year.

6' 160lbs.
Bench press:
170x10 1 set, 5 warm-up sets before
15-20 pull-ups 2 sets
4 Supersets sitdown row+cable face pull 105x12/50x10
4 sets dumbell shrugs 100x10
4 sets db curls 30x8 for 2 sets, 25x12 for 2 more

My numbers are low, but this is my first day on it.

We are literally the same build. I might look into that workout. My focus is primarily running but I have a bench goal as well.

Looking to achieve 10 flat in 3200 meters(2 miles) and be able to bench 245lbs.

 

[Crakface]

Monday - lift - Squats - 2 other leg excercises
Tuesday - lift - 3 chest excercises - Brazillian jiujitsu
Wednesday - Brazillian Jiujitsu with high level black belt for 1.5 hours
Thursday - Lift - arms - brazillian jiujitsu
Friday - lift - Back - Dead Lifts - 2 other back excercises
Saturday - 100 burpees
Sunday - rest

 

[PaperEnterprise]

I did 100 dips, 250 pushups, 45 lb curls 6sets 12reps...65lbs shoulder shrugs. Gotta start doing pull ups and cardio. Body is getting right.

 

[Bomberman]

Double.

 

[Bomberman]

We are literally the same build. I might look into that workout. My focus is primarily running but I have a bench goal as well.

Looking to achieve 10 flat in 3200 meters(2 miles) and be able to bench 245lbs.

Judging from your numbers and your goal, I think Starting Strength, Madcow's, some kind of 5x5 pure strength training, or Wendler's 5/3/1 would be real effective. You might be able to get 245 for one rep sometime this year. 5 reps at 210 lbs. is roughly one lift at 245 or 8 reps at 193.

 

[infamous212]

Today

25 pullups, 25 chin ups, 25 dips, 100 pushups, 50 situps, barbell curls, and deadlifts


Now I'm about to go on a 4 mile run, my rotator cuff is feeling kind of weird which sucks cause I have tendonitis in it and it's been good for a few months.

 

[Bomberman]

Max effort vertical jumps 3x8
Bulgarian split squats with DB's, back leg elevated 8x3
Deadlifts 10x3
Hanging leg raises 10x3

 

[SituationStarter]

everyday

100 push ups
50 pull ups
20 dips

everyother day

bench
curls

then either hoopin or a 3 mile jog

 

[semtex]

everyday

100 push ups
50 pull ups
20 dips

everyother day

bench
curls

then either hoopin or a 3 mile jog

 

[George Gooney]