Further Up and Further In!

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    #16
    Did another (slightly modified) full body workout. Left me sweating but it's a good workout as always. Just trying to shake things up a bit, probably gonna hit the gym again next week.

    Wrist Stretch – 10x each way
    Wrist Rotations – 10x each way
    Arm Circles 10x each way
    Press, Press, Fling – 10x
    Up, Back and Overs – 10x
    Shoulder Pass-Throughs – 10x
    Hip Swivel Kicks (forward) – 15x each leg
    Hip Swivel Kicks (side) – 15x each leg
    Jumping Jacks – 25x
    Hip Mobility Drill – 3 laps (deep lunge, squat steps, cross reach lunge)
    Mountain Climbers – 25x (two-count)
    Push-Ups (regular) – 20x
    Swimmers Chest Stretch – 10x (clasp hands behind your back, reaching straight back)
    Alternate Hand Forward Hand Back Push-Ups – 10x
    High Jack High Jill – 10x each arm
    Cherry Pickers – 10x (3 reaches in front then lean back)
    Airborne Heismans – 20x (10 each side)
    Squat Hold – 30 seconds
    Diver Push-Ups – 10x
    Standing Lunge – 20x (10x each leg)
    Squat – 30x
    Push-Ups with Sideways Walk – 10x
    Frog Jump Lateral Jump (1-foot high minimum) – 10x
    Split jacks - 20x
    Basic burpees – 10x (no pushup)
    Ab Crunches – 20x
    Wide Push-Ups – 10x
    Sit-Ups - 30x
    Thai plank – 10 each side
    Leg raises – 20x (45° with straight legs)
    Reverse Crunches – 20x
    Sitting Calf Stretch – 10x

    Comment


      #17
      YESTERDAY'S WORKOUT

      5 DD with EC (391 / 382)
      Sweat Session

      Comment


        #18
        Did 30 minutes of treadmill walking today, light day

        Comment


          #19
          Micro Shred this morning

          Comment


            #20
            Back and biceps today, went to the gym at the university where I work for the first time. Nice facility, good range of equipment.

            Lat pulldown 3x10 (100 lb weight)
            Single arm rows 3x12 (dropset 30 lb db)
            Shrugs (40 lb weight) / bent over shrugs (30 lb db) 3x8 superset
            Bench spider curl 3x6 (40 lb weight)
            Alternating hammer curls 3x16 (20 lb db)
            Weighted situps 2x10 (10 lb db)
            Standing bent over row (40 lb weight) / upright row (40 lb weight) 2x8 superset
            Seated reverse row 3xfailure (dropset starting at 80 lb weight)
            Incline curls 3x8 (15 lb db)
            Concentration curls 3x8 total (20 lb db)
            Zottman curls 3x6 (15 lb db)
            1/2 mile walking/jogging

            Comment


              #21
              Chest and triceps yesterday:

              Machine press 4x8 (90 lb weight)
              Incline press 3x8 (30 lb db)
              Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
              Single arm lying press 3x16 (30 lb db)
              Lying flys 3x8 (20 lb db) / wide grip pushups 3x6 superset
              Tricep cable pushdowns 3x8 (80 lb weight)
              Single crush grip overhead extension 3x10 (25 lb db)
              Lying press 4x12 (20 lb db)
              Bench dips 2x10

              Comment


                #22
                Front squat with shoulder press 4x10 (15 lb db)
                Split squats 2x12 (15 lb db)
                Stiff legged deadlifts 3x12 (25 lb db)
                Front raise into lateral raise then return 2x8 (10 lb db)
                Forward lunges (10 lb db) 3x12 / half jacks 3x15 superset
                Dumbbell swings 3x10 (25 lb db)
                Calf circuit 2x8 each step each leg (15 lb single db)
                Seated lateral raise 4x6 (15 lb db)
                Arnold press 3x8 (20 lb db)

                Comment


                  #23
                  The Roaster Level 3
                  2 Minute Abs

                  Did the ab workout with my wife, she did Pilates for a while and wants to get back into working out, I'll try to get her to tag along with me sometimes - and maybe I'll tag along with her haha.

                  Comment


                    #24
                    Machine press 3x8 (100 lb weight)
                    Incline press 3x8 (30 lb db)
                    Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
                    Single arm lying press 3x16 (35 lb db)
                    Lying flys 3x10 (20 lb db) / wide grip pushups 3x8 superset
                    Tricep cable pushdowns 3x8 (80 lb weight)
                    Single crush grip overhead extension 3x10 (25 lb db)
                    Lying press 4x12 (25 lb db)

                    Comment


                      #25
                      Front squat with shoulder press 3x12 (15 lb db)
                      Split squats 3x16 (15 lb db)
                      Stiff legged deadlifts 3x12 (25 lb db)
                      Front raise into lateral raise then return 3x6 (10 lb db)
                      Forward lunges (10 lb db) 3x16 / half jacks 3x20 superset
                      Weighted glute bridge 3x8 (15 lb db)
                      Calf circuit 2x10 each step each leg (15 lb single db)
                      Incline neutral front raise 4x6 (15 lb db)
                      Seated lateral raise 4x6 (15 lb db)
                      Arnold press 3x8 (20 lb db)

                      Comment


                        #26
                        Lat pulldown w/ good form 3x10 (90 lb weight)
                        Single arm rows 4x12 (35 lb db)
                        Shrugs 3x8 (40 lb db) / bent over shrugs 3x8 (35 lb db) superset
                        Traditional double curls 3x10 (20 lb db)
                        Cable fly 3x12 (30 lb weight) / bent over row 3x6 (20 lb db) superset
                        Seated reverse row 4x8 (80 lb weight)
                        Hammer rope curls 3x10 (50 lb weight)
                        Concentration curls 3x12 (15 lb db)
                        Zottman curls 2x6 (15 lb db)

                        Really trying to focus on good form, it's too easy to power through with too much weight without really doing an exercise right, hopefully that was a good move. My head wasn't 100% in it tonight, but I still got a good sweat going.

                        Comment


                          #27
                          Knocked out a few DD with EC (395 / 386) this morning. I have missed out on those for a while, so I'll try to grab a few in the mornings before work where I can.

                          50 heel taps
                          40 climbers
                          15 pike pushups
                          40 sitting twists

                          I'll also go to the gym this afternoon with a buddy, he's trying to get back into shape as well. Iron sharpening iron and all that.

                          Comment


                            #28
                            Yesterday at the gym:

                            3:00 light jogging
                            Machine press 4x8 (110 lb weight)
                            Incline bench press 3x8 (80 lb bar)
                            Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
                            Single arm lying press 3x20 (35 lb db)
                            Lying flys 3x8 (25 lb db) / wide grip pushups 3x8 superset
                            Tricep cable pushdowns 3x12 (80 lb weight)
                            Single crush grip overhead extension 3x10 (25 lb db)
                            Bench press 2x15 (60 lb bar) + 1x10 (80 lb bar)
                            0.5 mile walking/jogging

                            Comment


                              #29
                              Front squat with shoulder press 3x8 (25 lb db)
                              Split squats 3x16 (15 lb db)
                              Stiff legged deadlifts 3x8 (35 lb db)
                              Front raise into lateral raise then return 3x8 (10 lb db)
                              Forward lunges (20 lb db) 3x12 / half jacks 3x25 superset
                              Weighted glute bridge 3x8 (40 lb db)
                              Calf circuit 2x10 each step each leg (15 lb single db)
                              Incline neutral front raise 4x6 (15 lb db)
                              Seated lateral raise 4x6 (15 lb db)
                              Incline lying fly 2x8 (10 lb db)

                              Comment


                                #30
                                Various back and biceps exercises today, plus some much-needed core work. Also threw some cardio in there for a solid hour at the gym. My gym buddy gave me a few pointers and some new exercises to add to my routine, good to have someone there spotting & encouraging.

                                Comment

                                Working...
                                X