Post: #1

I need some motivation. I am not getting to the gym. The gym is a 1/4 mile walk from my spot. I was hitting it hard earlier this year before I hurt my back power cleaning. This open thread is like the Approach Thread. Made to motivate each other.

Rules:
Only post what routine you knocked out today
Note any different techniques you started using
Note the length of your workout, time in and out the gym/routine
Note any gains you made from last week or last month

I have 5 months in country. Mind, body, and soul. I fucked up the 14 months I've already been here. Only real gains I've had were my pull-ups and bench. I have been trying to work my back and arms. Hopefully this thread will get me off the computer and get me to work out before I hit poker up. Appreciate the support.

Post: #2

Pull


Pullups
5 sets BWx10

T-Bar Row
5 sets x10

BB Shrugs
5 sets x10

Reverse Curls
5 sets x10

Face Pulls
5 sets x10

I really like 5 sets of 10

About 1+15 in the gym.

Post: #3

this evening i'm doing squats, bench press, deadlifts, and dips. 3x8, except for deadlift, which is 1x8. dips are assisted - i'm not yet strong enough to do 8 on my own.

i started lifting for the first time ever 2 1/2 months ago at the ripe old age of 27. however i took a 3 week hiatus and my strength took a hit, so now i'm playing catch up.

like cold approach, where i have no choice to do it because i have no social circle full of girls to fall back on, i've got to work out because of my shitty skinny-fat physique. if i don't then i will maintain the body of a pregnant woman. so i think that you should just STFU and walk that quarter mile. i get to the gym... so should you.

Post: #4

Deadlifts
Db bench
Weighted pullups and chins
Weighted situps
Db curls

Easy day today

Post: #5

Today will be
Arm circles 20 forward, 20 backwards

Trunk twists

10 minutes jump rope, varying with double unders

2 minutes plank - front, right side , left side

Warm up- 3 rounds of
5 pull ups
15 dips
20 squats
20 sit ups
Back extensions / super mans

Lift session
5x5
Clean and jerks.

Finish off with some air chairs

Post: #6

Working around my shoulder/rotator cuff trouble:

Dumbell Curls
Dumbell Hammer Press
Lat PullDown Machine
Dumbell Bench Press
Dumbell Military Press
Cable Tricep Extension
Shrug Machine

Post: #7

squats 5x5

bench 5x5

barbell rows 5x5

want to throw in some isolation exercises eventually...but for now this routine takes a lot out of me.

Post: #8

x2

It's such a super effective workout routine.

(11-17-2012 02:27 PM)Thatdude Wrote:  squats 5x5

bench 5x5

barbell rows 5x5

Post: #9

(11-17-2012 02:27 PM)Thatdude Wrote:  squats 5x5

bench 5x5

barbell rows 5x5

want to throw in some isolation exercises eventually...but for now this routine takes a lot out of me.

Ha I did the exact same work out yesterday, except I throw in a set of bicep curls, tricep pull downs, and shoulders, plus 2 sets of trap shrugs to round out my routine.

Post: #10

4 mile run on a hilly course today...no weights

Post: #11

In Nicaragua... No workout today Sign on the door that said something about fat, cellulites and more I couldn't understand in spanish.

Strange

Just paid for a month, so I don't hope they're closed down.

Post: #12

Rosca's Fuck you Rehab Workout Program:

Just do pushups randomly at random times. If any guy you know who isn't a faggot about getting fit, challenge him to a pushup contest.

I don't know any other ideas for me to workout while just doing time in rehab. Any suggestions would be helpful

Post: #13

I spent about two hours in the boxing gym today. No weight lifting, but cardio from hell and developing a useful skillset.

Post: #14

3 miles on the track, 19:45.....

Post: #15

My Chest and Back workout
WARNING: This is pretty intense not for everyone

3x
Flat bench 225lb 6-8reps
Close grip pushups (10)
DB row 85lb
Widegrip pull up (10)
(Thats 1 rotation, rest after 1 rotation but not in between exercises, then repeat again)

3x
Incline bench 185lb 5-7reps
Decline pushup (legs elevated) (10)
Reverse grip pullup (10)
Seated Row (5-7)
(Thats 1 rotation, rest after 1 rotation but not in between exercises, then repeat again)

3x
Decline DB press 80s 5-7reps
Triangle pushup (10)
Front Close Grip pullup (10)
Dips (as many as you can)
(Thats 1 rotation, rest after 1 rotation but not in between exercises, then repeat again)

Then abs...

Post: #16

Pullups 3*6
Dumbbell Bench Press 3*6

Cable Row 2*8
Dumbbell Overhead Press 2*8

Dumbbell Rear Delt Raises 1*10
Dumbbell Pushup Row 1*10

Cable Twist 2*8
Dumbbell Biceps Curl 1*10
Dumbbell Farmers Walk 1*10

Foam Roll(Chest, Back, Shoulders)

Post: #17

Squat 5x5

Incline Bench 5x5

Wide Grip Pullup 10x3, 5x3
Close Grip Pullup 10x3, 5x3

Dumbell Curl 8x3

Sprint Tabata 5:30

Kettlebell Snatch Tabata 4:30
Kettlebell Postup Tabata 4:30

Foam Roll

5 min stretch

10 min meditation/ cool down

Post: #18

45 Push Ups
45 Squats

Post: #19

heavy snatch singles

95x3
115x3
125x1
135x1
150x1
155x1
160x1
165x1
170x1 miss

25 strict pull ups

Post: #20

@OP: Yeah I experimented with powerlifts and felt something strange in my back, too. So I stopped doing them. Probably my technique was off but there's other useful things I can do instead.

Post: #21

for time: 200m run +
three rounds:
15x squat
10x medicine ball deadlift @ 20/14-lbs.
5x pushup
+ 200m run

then, seven rounds for time:
12x thruster @ 75lbs.
9x toes-to-bar
200m run @ 20lbs.

Post: #22

50 push ups
50 squats

Post: #23

clean and jerk:

95x3
115x1
135x1
150x1
170x1
190x1
210x1
220x1
230x1 miss
225x1 miss

back squat

135x3
155x1
185x1
205x1
225x1
235x1
245x1
255x1
260x1
(had more in me today too!)

I've reconstructed the form on my backsquat and am just now getting back into respectable territory. i had gotten my backsquat up to 345 lbs but was doing more of a good morning than anything. so i broke it down and started over with doing a deep, atg, full olympic squat (high bar) and making sure that I get pure hip drive and no good morning action.

I suspect i'll be back up to 300 in about a month or so

Post: #24

5x5 stronglift.

100x 5 x 5 squats, bench press and bench row

Post: #25

A few warm-up sets beforehand
Deadlift 315 5x3
Pendlay row (strict form) 150 3x5
Close grip pulldown 130 3x12
Superset cable curls/pushdowns 100 3x12
Shrugs 315 3x3 405 2x2 275 3x12
Bb curl 45 1x50