The "Post your workout today" thread.

[string_bean00]

I know at least a couple of you C&Cers lift. Post your workouts.

Deadlifts: 290x3x3x3x3; 295x4 (+)
Dumbbell Rows: 100x12; 95xx12 90x12; 85x14 (+)
Close Grip Pulldowns: 150x7x7x5
Hammer Strength Shrugs: 130x10x10x7x6

 

[KillahBee]

Day off. Just had a brownie.

 

[Dial_tone]

Chest, delts, tri's.

Hammer strength flat 4x6-12
Hammer strength incline 4x8-12
low incline db presss 4x8-12
dips 3x8-10

side laterals 4x10-12
seated press 4x8-12
single side laterals 3x10-12
upright row 3-4x8-10

tricep pressdowns 5x5

20-30 minutes cardio

 

[powerslave]

Chest:

Incline barbell
Flat DB
Incline DB
Pec Dec
Abs
Cardio

 

[strongsmartsexy]

Squats 5x5
hack squat 2x8
leg press 2x8
sdl 5x5
prone leg curls 2x8
seated leg curls 2x8
standing calf 3x15
seated calf 3x15

 

[Seashell]

flat db bench 3x8-10
db flys 3x8-10
skullcrushers 3x8-10
pressdowns 3x8-10
standing calf raise 3x10-12
abs
20-30 mins cardio

 

[onerepmaximum]

Day off. Just had a brownie.

When is your day on, Twinkie?

 

[coverguy]

My workout today = eat & sleep (and dream of Seashell!)

today is my off day as yesterday was legs.

 

[onerepmaximum]

My workout today = eat & sleep (and dream of Seashell!)

Dreaming of Seashell is my cardio. Her gallery gets me up to about 80% of my max heart rate.

 

[KillahBee]

When is your day on, Twinkie?

As soon as my size small pink women's panties arrive in the mail, asstoucher.

 

[onerepmaximum]

As soon as my size small pink women's panties arrive in the mail, asstoucher.

Bro, I would beat you down in a tickling fight.

 

[KillahBee]

Bro, I would beat you down in a tickling fight.

Dude, don't even attempt to doubt my skills at dressing up Barbie for a night on the town. I totally nailed that French Braid.

 

[bodytemple75]

Alternate leg day workout:


* Weight used on all movements on this leg day is moderate to lighter. Focused on really stressing form and quality reps. You can see why below.




Thighs
---------
Freebar Squats
Leg Extentions
Hack Squats

> All 3 supersetted as 1 set. Order in which that exercise is performed is different ever time. 3 or 4 sets total. No rest in between movements, reps until failure w/ Some forced reps at the last 1 or 2 sets depending how I feel at the time.


Hamstrings
--------------
lying reverse curls
standing revers curls (same rep/set(s) routine as above)
stiff leg deadlifts


Abdominals
------------

seated decline situps x 3 sets /12-25+ or reps until failure.

lying leglifts x 3 sets/ 12-25+ or reps until failure.

lying crunches x 3 sets /50-100+ or reps until failure.


5 minutes of flexing hard and twisting with the broomstick with seated or standing twists for shaping.




Note: * I always try to emphasize form more than pushing big weight. Some days I will feel the need to go real heavy, and some days lighter. Usually I go somewhat moderate poundages. I always do use negatives though, and control my movements as perfectly as I can. this is what I belive works for me, and why I have always been a good gainer and injury free throughout the years, minus my congenial hernia(s) I had taken care of years ago.

 

[powerforward]

seated db shoulder press (after warmups) 100lbs x 12
seated dblat raises 35lb db's for 10

glose grip bench press 255x 12
one arm db ext 70lb x7

squats 2 sets 245x 10
hack squats 3 45's a side for 13

3 sets of 20 reps calf raises

 

[jenscats5]

Walk to gym -- 30 minutes

Arms

Walk Home -- 30 mins

 

[onerepmaximum]

Dude, don't even attempt to doubt my skills at dressing up Barbie for a night on the town. I totally nailed that French Braid.

You got me on that one. But I'll be back!

 

[supersizeme]

today is normally my day off, but i'm going after work tonight to finish the second half of my monday workout that i didn't get to

bis
ez-curl bar curls - 3x10,8,6
db hammer curls - 3x10,8,6
db spider curls - 3x10,10,10

 

[Buddy_Christ]

Squat - 5x5 260lbs
SLDL - 170x10, 180x8, 190x6
Seated Calves - 5x12 210

yeah, you read that shit right...260 BITCH!!

 

[KillahBee]

Squat - 5x5 260lbs
SLDL - 170x10, 180x8, 190x6
Seated Calves - 5x12 210

yeah, you read that shit right...260 BITCH!!

Cool - thanks for posting up your girlfriend's routine. How bout yours?

 

[Dial_tone]

Walk to gym -- 30 minutes

Arms

Walk to D_T's for a breast massage -- 60 mins

aww yeah!

 

[Shaitan]

Day off, but I always have to lift heavy anyway when I pee

 

[jenscats5]

aww yeah!

mmmmmmm, massage............

 

[Buddy_Christ]

Cool - thanks for posting up your girlfriend's routine. How bout yours?

oh, whoops, i guess i was logged in under the wrong name.

 

[nvrbuffenuff_girl]

lying leg curls 4x20
leg extensions 4x20
seated leg presses 4x20

I did these glute things. I don't know what they are called. I never used that machine so I decided to try it. 4X20 each side

 

[it stars sAddam]

Wednesday is my off day, but check out my training journal.

http://www.elitefitness.com/forum/showthread.php?t=335256

 

[Carmen]

flat bench:
145 x 5
145 x 5. or 4. can't remember
125 x 8

lat pulldowns:
120 x 10 x 3

dumbell rows:
60s x 10 x 3
yikes.its been a long time since i did those.

shrugs:
a lot.
weighted decline crunches.
done.

 

[Debaser]

Currently on strategic deconditioning, next HST cycle begins Monday the 23rd.

 

[Dial_tone]

I gotta start gettin my game face on....workout in one hour.

 

[Carmen]

I gotta start gettin my game face on....workout in one hour.

you benching?

 

[Longhorn85]

I took the Army Physical Fitness Test today. 2min of pushups, 2 min of situps, 2 mile run.

 

[pitbullstl]

Light Back Day, errrrrr morning.

Pull-ups

10x3

Dead's

225x12
315x12
405x10
495x10
585x8

One Arm Dumbell's

90x12
110x10
130x10
140x8

Narrow Grip Pulldowns

220x10
240x10
260x10

 

[hardrock]

Ride to work then ride at work

 

[AAP]

I took the Army Physical Fitness Test today. 2min of pushups, 2 min of situps, 2 mile run.

you pass?

 

[AAP]

3 sets front squats
4 sets standing one leg curls
4 sets laying (slight incline) dumbell leg curls
2 sets stiff leg dumbell stretches. (notice I don't even SAY deadlift, let alone do them)

 

[Buddy_Christ]

I took the Army Physical Fitness Test today. 2min of pushups, 2 min of situps, 2 mile run.

Marine Corps test was dead hang pullups, 2 minutes of crunches, 3 mile run. perfect scores were 20 pullups, 100 crunches, and 18 minutes on the run. damn i hated that PFT.

 

[pitbullstl]

(notice I don't even SAY deadlift, let alone do them)

Duh...........you are gay ya know.

 

[Dial_tone]

Chest, delts, tri's.

Hammer strength flat 4x6-12
Hammer strength incline 4x8-12
low incline db presss 4x8-12
dips 3x8-10

side laterals 4x10-12
seated press 4x8-12
single side laterals 3x10-12
upright row 3-4x8-10

tricep pressdowns 5x5

20-30 minutes cardio

okay, I skipped the cardio but I had a damn good workout. I am king of the gym even if I do use the pink dumbbells for my incline presses.

 

[TC2]

Damn.. you guys do alot of exercises per bodypart.

Deadlifts/shrug combo 4 sets of 6 heavy.
crunches 50

 

[Buddy_Christ]

okay, I skipped the cardio but I had a damn good workout. I am king of the gym even if I do use the pink dumbbells for my incline presses.

be careful about mentioning the little pink dumbbells...killah bee might accuse you of posting your gf's routine.

 

[jerkbox]

2 hr nap

 

[string_bean00]

Squats: 205x5x5x5 (+)
Front Squats: 135x8x8x8 (+)
Stiff-Legged Deadlifts: 135x15x15x15 (+)
Leg Press: 590x10x10x10x10 (+)

 

[Dial_tone]

Upright rows with nachos & salsa followed by Mountain Dew Curls. I pushed it hard all weekend so i'm taking the day off....lots of carbs and r-ALA.

 

[Becoming]

GMs up to 425-440 for 2-3x2 setx
RDLs up to 475-495 for 2-3x2 sets
Glute ham raise
Weighted abs/Extensions

Damn pitbulstl is a hoss...

 

[BO-DEN]

(first workout)
leg extention: 6sets
squat: 4sets
front squat: 3sets
leg press: 5sets
hack squat: 4sets

(second workout)
leg curls: 4 sets
db stif leg DL: 3sets
smith machine DL: 3sets
singal leg curls: 3sets


BO-
DEN

 

[sigweed]

4 sets heavy BP
3 sets incline BP
3 sets cable crossovers
3 sets incline skull crusher
3 sets cable pushdown
abs

im a fan of keeping it simple