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[Slapthefatcat]

Of the last ten days, I have worked out eight, with a two day split between the seventh and eighth day. Usually I do 30 minutes cardio, but I just upped to 40 minutes, including jogging intervals (I'm not at the point I can jog for any longer than 1 minute at a time, which I am working on improving). I have also included the elliptical into my workouts (before I could only do 5 minutes at a time without wimping out).

[palikala]

Im currently just doing cardio workout on a treadmill (its way too cold now outside)

what im doing is intervals of 2 mins walking (4km/h speed) and running for 5mins (at 7km/h) for about 30-40mins. I try to do this at least 4 times per week (gotta watch my school and job schedule).

[POOTERS]

2 mi run, 1000 crunches, 30 pullups

[POOTERS]

5.7 mi elliptical, 1000 crunches, 30 pullups

[Em1nAI]

Excellent arm workout yesterday.

Close-Grip Barbell Bench Press 135@10,10,10,10
superset with
Dips (Dip Bar) BW@10,10,10,10 (seriously guys who go to gym...try this superset)

Rope Cable Tricep Pushdown 100@12,12,12

Cable Standing Tricep Extensions 80@12,12,10 (last set with one drop set)

Barbell Curl 95@12,10, 105@8,10 (last set rest-pause)

Seated DB Curl 35@10,10,10

Cable Lying Bicep Curl 90@10, 95@10, 100@10 (last set with one drop set)

Reverse Barbell Curl 85@10,10,10

~Em1nAI

[psionhunter]

20 handstand press ups off a wall, 100 press ups at reps of 20, 100 crunches at reps of 20 and 3 mile run. That't just today lol

[POOTERS]

5 mi ellptical, 1 mi run. 1000 crunches, 23 pullups

[Drazhar]

Fat Burner and Red Hot Core. Starting now.

[Vicky.Bjorn]

My workout today:

30min elliptical
30min abdominal exercises
1h body pump

Originally Posted by POOTERS

5 mi ellptical, 1 mi run. 1000 crunches, 23 pullups

Wow, 1000 crunches, doesn't that get boring? Why don't you mix it up with other abdominal exercises? Because now you are primarily working out your upper abdominals...

[Firehound105]

Tuesday's workout: Chest and Triceps (I'm focusing on building btw). Bear with me I don't know the names of some of these exercises, I kinda just picked them up along the way so I'll try to describe them as best as I can. Also please note that my routines tend to focus on increasing the weight and decreasing the reps through each set. The point is muscle exhaustion. And also note that my last set is done IMMEDIATELY after my second to last set; it's like a mini super set. So here goes:

CHEST

Flat Dumbbell Chest Press
50 lbs (each arm) 12 reps
55 lbs 10 reps
60 lbs 8 reps
60 lbs 8 reps
30 lbs 8 reps

Incline Press (Machine)
105 lbs 12 reps
120 lbs 12 reps
135 lbs 10 reps
150 lbs 8 reps
90 lbs 7 reps

Pectoral Flies (Machine)
100 lbs 12 reps
115 lbs 11 reps
130 lbs 10 reps
145 lbs 8 reps
85 lbs 8 reps

Decline press
40 lbs (each arm) 12 reps
50 lbs 11 reps
60 lbs 8 reps
30 lbs 8 reps

Lifts? Dont know what you call these, but your palms begin at your sides, palms out and you bring them up just above chest level, while keeping your arms straight out. I find these really tough lol.
6 lbs 12 reps
8 lbs 10 reps
10 lbs 8 reps
6 lbs 8 reps

TRICEPS

Pushdown using the V bar and a modified pushdown where you put your elbows out and push the bar down.
120 lbs 12 reps (of regular PD) 12 reps (of modified version)
140 lbs 12 reps 10 reps
160 lbs 10 reps 8 reps
170 lbs 8 reps 8 reps
90 lbs 8 reps 6 reps

One arm pull down
50 lbs 12 reps
60 lbs 12 reps
70 lbs 12 reps
80 lbs 12 reps

Tricep Extension
90 lbs 12 reps
105 lbs 11 reps
120 lbs 8 reps
75 lbs 8 reps

COOLDOWN (Quick jog to burn off some extra energy)
1 min @ 6 mph
6 min @ 9 mph
1 min @ 6 mph

Sorry for the wall of text! But actually I'm very happy because you guys are making me keep track of my routine.

[nikkiolie]

Yesterday I did:
20 push ups
20 triceps push ups (10 each arm)
Ran 2.75 miles in 27 minutes sprinting for 45 seconds at every 5 minute mark.

I am traveling today after work but I hope to get some sort of workout in tonight even if its just squats and ab stuff. I plan on running Thursday and Friday while I'm at my brothers house.

So far my best time on my 2.75 mile run has been 25.5 minutes and I want to get it down to 22 minutes

[Firehound105]

Wednesday's workout biceps and back. Last set is always done immediately after the second last set with no rest. Started out really pumped and got lazy at the end of the workout =/

BICEPS
One arm preacher curl
20 lbs 13 reps
25 lbs 12 reps
30 lbs 11 reps
35 lbs 8 reps
17.5 lbs 8 reps

Single arm Elevated bicep curl
40 lbs 12 reps
50 lbs 11 reps
60 lbs 9 reps
70 lbs 8 reps
35 lbs 8 reps

Outside grip Seated bicep curl (single arm)
25 lbs 12 reps
30 lbs 12 reps
35 lbs 10 repss
40 lbs 10 reps
45 lbs 8 reps
25 lbs 8 reps

Inside grip barbell curl
75 lbs 12 reps
85 lbs 12 reps
95 lbs 7 reps (got really tired here)
55 lbs 8 reps

BACK
Vertical Row
105lbs 14 reps
120 lbs 12 reps
135 lbs 12 reps
150 lbs 10 reps
165 lbs 9 reps
90 lbs 8 reps

High Row
50 lbs (each arm) 12 reps
60 lbs 12 reps
70 lbs 9 reps
80 lbs 7 reps (Was really heavy >_<)
40 lbs 8 reps

Lat Pulldown (was really tired at this point and kind of just did it to get it done)
90 lbs 12 reps
105 lbs 10 reps
120 lbs 8 reps
75 lbs 8 reps

Cooldown: Jogging
1 Min @ 6 mph
6 mins @ 9mph
1 min @ 6 mph

[RedKiri]

Ran like a beast aka sprinting for 1.5 miles. That's all I needed todayyy~ Cardiooo~ ^3^

[Arbite]

This is my first post, and I fitness one would be good.

Power Clean:
5x3 @ 135lbs
Form needs work, but weight is going up solidly, going to start adding the jerk soon.

Bench Press:
3x5 @ 127
Upper body is lagging currently. Need to bench more.

Dips:
3x5
Need some assistance for my bench.


Current stats:
Height: 6"
Weight: 185

Back Squat: 5x215
Bench: 5x127
Overhead Press: 5x96
Deadlift: 1x310

Current Aims:

Back Squat: 5x275
Bench: 5x185
Overhead Press: 5x150
Deadlift: 1x370

[POOTERS]

4 mi run, 750 crunches 20 pullups