FabSwingers.com > Forums > The Lounge > Workout of the day (Part 2)
Workout of the day (Part 2)
Jump to: Newest in thread
 |
By (user no longer on site) OP
over a year ago
|
Ladies and Gents
A continuation as last post got too big.
Share your workout of the day that you’re doing today.
Let’s try and keep this on topic of health and fitness please. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
It’s Monday which means it’s:
International chest, shoulders and biceps day.
Aiming to complete in 90 mins, but closer to 2 hours.
barbell bench
Incline bench
Dips
Machine flys
Push press dumbbell
Lateral raises
Face-pulls
Standing Dumbbell curls
Standing hammer curls
Concentration curls
Abs |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
It sounds good OP!
I train chest and shoulders on Monday too…
Dumbbell incline & decline
Dumbbell flys
Behind the neck barbell shoulder press
Dumbbell side laterals
Tricep work with cable pull downs |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
"It sounds good OP!
I train chest and shoulders on Monday too…
Dumbbell incline & decline
Dumbbell flys
Behind the neck barbell shoulder press
Dumbbell side laterals
Tricep work with cable pull downs "
Sounds like you’re also supporting International Chest workout day haha .
Anyone else workout today ? |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
Back and triceps gym session today
Chin ups
Pull downs
Bent over rows
Resistance band twists
Tricep rope pull downs
Overhead rope triceps
Db face crushers
Abs |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
Mines a simple but brutal metabolic workout today
CrossFit Cindy
Warmup
5 pull-ups
10 push-ups
15 squats
Cool down
20 mins non stop see how many rounds can be done. Will do later this evening |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
Leg day today with focus on posterior chain and abs too:
Deadlifts
Hack Squats
Single Leg Hip Thrusts
Back Extension
Hamstring Curls
Calf Raises
Hanging Leg Raises  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
"Leg day today with focus on posterior chain and abs too:
Deadlifts
Hack Squats
Single Leg Hip Thrusts
Back Extension
Hamstring Curls
Calf Raises
Hanging Leg Raises "
I work my deadlifts on leg day too. Clearly we’re masochists. Haha |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Leg day today with focus on posterior chain and abs too:
Deadlifts
Hack Squats
Single Leg Hip Thrusts
Back Extension
Hamstring Curls
Calf Raises
Hanging Leg Raises
I work my deadlifts on leg day too. Clearly we’re masochists. Haha "
I used to do it on back day as I didn't want to do 2 major compound exercises for legs in deadlifts and squats on the same day but since doing 2 leg days a week, it's not too bad  |
Reply privately, Reply in forum +quote
or View forums list | |
"Leg day today with focus on posterior chain and abs too:
Deadlifts
Hack Squats
Single Leg Hip Thrusts
Back Extension
Hamstring Curls
Calf Raises
Hanging Leg Raises
I work my deadlifts on leg day too. Clearly we’re masochists. Haha "
For years I’ve done the same splits basically
Upper
Bench
Ohp
Vertical row
Assistance
Lower
Squat
Deadlift
Horizontal row
Assistance |
Reply privately, Reply in forum +quote
or View forums list | |
Did "de-stress and chill" workout at the gym last night.
Resistance band work for my stupid rotator cuff on the left (red band mainly)
Lat pull downs, went up to 45kg for 6 to 8 reps each set
Prowler - tower behind my wheelchair like a sledge. Weight increased incrementally from 80kg to 100kg, worked on the technique to push from my shoulders and not my arms. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
So I joined a CrossFit gym a few weeks ago. I was going to the 9.30 slot as I had been off work for a while. Now I’m back in work and today I got up at 5.30 to get a 6am workout in before the school run. Today’s workout consisted of
Squat clean press
Toes to bar
And max calories on rower
X 5 sets plus a warm up |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
"So I joined a CrossFit gym a few weeks ago. I was going to the 9.30 slot as I had been off work for a while. Now I’m back in work and today I got up at 5.30 to get a 6am workout in before the school run. Today’s workout consisted of
Squat clean press
Toes to bar
And max calories on rower
X 5 sets plus a warm up "
Ouch - clearly very motivated. |
Reply privately, Reply in forum +quote
or View forums list | |
Today’s fun
Wave 2/Week 6/Day 4
STRENGTH - Bench Press Focus (Power)
Set 1: 6 Pendlay Rows (As heavy As possible)
6 Log Incline Bench Presses @ 75% Of your 1RM (Or Regular Bench Press) 1:00 Minute Flutter Kicks
6 Sandbag Over Shoulder (Moderate Weight)
Rest 90 Seconds and get right back to your Bench
Set 2: 4 Pendlay Rows (As heavy As possible)
4 Log Incline Bench Presses @ 85% Of your 1RM (Or Regular Bench Press) 1:00 Minute Flutter Kicks
6 Sandbag Over Shoulder (Moderate Weight)
:90 Seconds Rest
Set 3: 3 Pendlay Rows (As heavy As possible)
As Many Log Incline Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1+) (Or Regular Bench Press)
1:00 Minute Flutter Kicks
6 Sandbag Over Shoulder (Moderate Weight)
:90 Seconds Rest
DECISION SET - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 10-15 Reps. No Re-racking the Bar
ASSISTANCE - 4 Rounds of the Following Giant Set
8 Seal Rows or Chest Supported Rows (As Heavy As Possible)
8 Dumbbell or Kettlebell Pull-Overs (As Heavy As Possible)
8 Dumbbell Squeeze Presses (Pushing the DB’s Together as pressing) :90 Seconds Rest
CONDITIONING - Be the Clock...
Imagine you are the second Hand standing on top of a big clock face.
Face the 12 and complete 12 Push-Ups.
Turn to 11 O’Clock and perform 11 Push-Ups
Turn to 10 O’Clock and perform 10 Push-Ups
Continue to go back in time until you complete all the numbers on the Face of the Clock.
If this is too easy, Make it a 24 hour Clock and Go to the Right.
Begin with 12 Push-Ups then move to the 1 O’Clock (1300 Hours) Position and perform 13 Push-ups. Then move to 2 O’clock (1400 Hours) and perform 14 Push-Ups.
Then 1500 /15 Push ups, 1600, 16 Push-Ups, Etc...Until you finish all the numbers on the face of the clock.
STRONGMAN - 10 Rounds to Work Up to a 1RM - 50 Foot - Farmer’s Carry. (It does not have to be a true 1RM - although GREAT if it is - but just go up to what you have for the day)
If you Have extra Rounds left over, ramp your way Back Down until your 10 sets are complete.
Do not take longer than :90 Seconds between Attempts!
|
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"So I joined a CrossFit gym a few weeks ago. I was going to the 9.30 slot as I had been off work for a while. Now I’m back in work and today I got up at 5.30 to get a 6am workout in before the school run. Today’s workout consisted of
Squat clean press
Toes to bar
And max calories on rower
X 5 sets plus a warm up
Ouch - clearly very motivated. "
Getting there slowly lol |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
Back day Friday.
I was going to give it a miss today but glad I didn’t.
Pull downs
Bent over rows
Resistance band high rows (lats)
Resistance band twists
Tricep rope pull downs
Rope overhead triceps
Dumbbell face crushers
Abs
What are you doing today ? |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
Interesting post I started to get bored with gym and found as you do spent more time talking than working out so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) going to try to do 3 sessions pw up till Xmas….anyone done this and what results have you had?…also play 5 a side and 11 a side football every week was advised to try Yoga too?? any advice/thoughts? thanks |
Reply privately, Reply in forum +quote
or View forums list | |
" so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) "
I've seen the Blaze studio in my own DL ...and kept on walking by. Looks a bit OTT. Apparently 1000 calories can be burnt in one session.
Prefer free weights and the pool.
Shoulders for me to today, followed by a swim and a spa.
|
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
I did a 70 mins yoga flow power lesson yesterday and am feeling it all today.
Plenty of lunges, planks and squats integrated in the routine . My legs still feel like jelly 
ended up finishing the lesson with some good twists and opening back excercieses x I’m happy x  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
" so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout)
I've seen the Blaze studio in my own DL ...and kept on walking by. Looks a bit OTT. Apparently 1000 calories can be burnt in one session.
Prefer free weights and the pool.
I thought similar but friend does it and encouraged me to try…it’s hard but quite addictive…well worth a try….musics good too lol
Shoulders for me to today, followed by a swim and a spa.
"
|
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
"Interesting post I started to get bored with gym and found as you do spent more time talking than working out so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) going to try to do 3 sessions pw up till Xmas….anyone done this and what results have you had?…also play 5 a side and 11 a side football every week was advised to try Yoga too?? any advice/thoughts? thanks
"
I used to practice yoga 2 times a week for 7 years. It was great for flexibility. I didn’t really benefit from the mediation aspect.
Then question is what do you want to get from yoga ? |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
"I did a 70 mins yoga flow power lesson yesterday and am feeling it all today.
Plenty of lunges, planks and squats integrated in the routine . My legs still feel like jelly
ended up finishing the lesson with some good twists and opening back excercieses x I’m happy x "
If you ever need a massage… |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Interesting post I started to get bored with gym and found as you do spent more time talking than working out so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) going to try to do 3 sessions pw up till Xmas….anyone done this and what results have you had?…also play 5 a side and 11 a side football every week was advised to try Yoga too?? any advice/thoughts? thanks
I used to practice yoga 2 times a week for 7 years. It was great for flexibility. I didn’t really benefit from the mediation aspect.
Then question is what do you want to get from yoga ?"
Flexibility mainly…getting older and years of football taking their toll…did try it once or twice but had 70yr old women doing things I could only dream off lol got told to stick at it |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ynecplCouple
over a year ago
Newcastle upon Tyne |
Weekend is rest and recovery (although not much resting done)
During the week we do 10 minutes of yoga in the morning, 4 sessions of cardio (spinning sessions legs can't take the road pounding these days) and two weights sessions. End each session with ten minutes on abs.
Started this just about six months before lockdown and we have kept it up for two years now. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Weekend is rest and recovery (although not much resting done)
During the week we do 10 minutes of yoga in the morning, 4 sessions of cardio (spinning sessions legs can't take the road pounding these days) and two weights sessions. End each session with ten minutes on abs.
Started this just about six months before lockdown and we have kept it up for two years now."
You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more) |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ynecplCouple
over a year ago
Newcastle upon Tyne |
"Weekend is rest and recovery (although not much resting done)
During the week we do 10 minutes of yoga in the morning, 4 sessions of cardio (spinning sessions legs can't take the road pounding these days) and two weights sessions. End each session with ten minutes on abs.
Started this just about six months before lockdown and we have kept it up for two years now.
You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more) "
Definitely it helps with our flexibility |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Weekend is rest and recovery (although not much resting done)
During the week we do 10 minutes of yoga in the morning, 4 sessions of cardio (spinning sessions legs can't take the road pounding these days) and two weights sessions. End each session with ten minutes on abs.
Started this just about six months before lockdown and we have kept it up for two years now.
You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more) "
Yoga is the best! Vinyasa classes and yin are a good combo to work on flexibility and strength
Tho I usually do like 60-70 mins lessons x 3 times a week 
Instead of 10 mins everyday |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
I am an advocate of the benefits of yoga. I’ve never practised Yin, but had 6 years of flow practice, 2 times a week.
Regarding strength training, certainly body weight exercise is great to bring strength up to a certain level. But weight exercise in the form of barbells and dumbbells are the more effective way to build real strength. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site) OP
over a year ago
|
Legs day,
Deadlifts
Barbell squat
Leg extensions
Hammy
Abs
Just had a guy tell me my squatting technique was bad. I wasn’t happy and he pissed me off. On reflection, he was completely right and I thanked him.
So, back to zero weights on my squatting until I correct my form. |
Reply privately, Reply in forum +quote
or View forums list | |
» Add a new message to this topic
