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What is your workout today?

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  • @Vick, no offense taken. ;-) I suppose I measure improvement by adding weights/reps or reducing my time in HIIT workouts, but it's not really a specific "I went up x amount of weight" etc. I would like to have a clear measurement of improvement, but with the random-ass exercise protocol I follow, I don't think it's very feasible or even hugely necessary. My thought is... I can't be getting any worse, and I always push myself as hard as I can, so wouldn't it only make sense that I get better?

    If I could lift heavy things, I would be under that bar and recording all my stats. But... Not only do I not have a gym membership up here in the north, I also don't think my fragile, chronically angry back would enjoy handling that load. Unfortunate, so instead, I will just have to put other people under the bar when I'm a PT. ;-)!!!
    On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at


    • I went back to the old gym and "paid" a visit. Just wanted to compare some old numbers

      Bench press.

      185 lbs. x 13 reps. The last time I tried that was October and I did 8 reps.

      Leg press.

      650 lbs for 38 seconds. My last time was April 11th and I did 630 lbs for 56 seconds.


      • bench press - 255x5, 275x5, 295x5
        Incline db press - 75x5, 80x4, 75x5
        Dips 3 reps 2 negatives, 5 negatives, 5 negatives
        DB flys 40x5, 35x5, 35x5

        Then I walked over to a HS field and did 5 yard shuffle and sprint boxes and shuttle runs... this was my first running with VFF sprints, it was great, although the balls of my feet feel a little raw and nearly blister-y...


        • Kettlebell Cardio with a 35 pounder.

          Warm Up: 5 x 40 1-hand swings.

          Workout: 10 minutes of 1-hand snatches, rest, 10 minutes of 1-hand clean & presses.

          Finisher: 3 x 60 1-hand swings.


          • A variation on Mark's How to gain weight and build muscle 'sample workout':

            1st Sequence:
            Squat BB (Bar Bell) 20kg 5x5
            Chin-up's with 75lbs assist 10|7|Fail

            2nd Sequence:
            Squat BB 20Kg 3x10
            Single Arm Cable Pull (Left) 21Kg 3x12
            Single Arm Cable Pull (Right) 21Kg 3x12
            Swiss Ball BB Press 20Kg 5x5
            BB Deadlift 30Kg 3x10

            3rd Sequence:
            Squat BB 20 Kg 3x10
            Chin-up's with 75lbs assist 10|7|Fail
            Overhead Press 20Kg 12|10|8|6|4

            + 3x4 minutes or dorsiflextion


            • Needed something short and quick but intense.

              Crossfit Cindy

              5 pullups
              10 pushups
              15 air squats

              As Many Rounds as Possible in 20 Minutes. Did 14 Rounds.


              • First day I went back to the gym after 4 weeks... (foot injury)

                Bench press 135 lbs 5x5.... used to be 170... :'(
                Chin ups 5x5
                Dips 10 - 10 - 8
                .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                ><((((> .`.><((((>.`.><((((>.`.><(( ((>


                • 20 seconds work 10 seconds rest for five minutes each of bicycle crunches, cleans, push-ups, jump rope and mountain climbers.


                  • Kettlebell

                    (16 KG)
                    One-handed swings 10 each side
                    High Pulls 10 each side
                    Snatches 10 each side
                    (24 KG)
                    Push press + Slow negative down 10 each side

                    Did that a total of 5 times


                    • Soccer field sprints x8.5 (the last one was 1 full length, turned around and then to mid-field - hence the .5)
                      I grok, therefore I am.


                      • Today is Day 7 of a new challenge. I am doing 100 jump burpees every day for as long as I can go. Will be doing other exercise as well, but always start with the burpees to get them out of the way for the day. Anybody want to join the fun? If you haven't done a lot of burpees 100/day isn't reasonable but you could pick any number and see how long you can go. Or you could pick a time and do as many as possible every day during that time. Mine takes about 10 minutes...a very exhausting 10 minutes


                        • my mental fortitude is gone after 5 or 10 of those bad boys. :P
                          I grok, therefore I am.


                          • 2 hours of Krav Maga.


                            • I did my usual 20 minutes of interval training with push-up bars, squats, etc followed by a little bit of heavy dumbbell action and midway through the day I sprinted up a very steep hill

                              Yeah I know it sucks. Working on it!
                              Stabbing conventional wisdom in its face.

                              Anyone who wants to talk nutrition should PM me!


                              • Bent rows, 225x5, 265x5, 275x5
                                One Arm kettlebell cleans: 20kgx5, 24kgx5, 24kgx5
                                A whole bunch of pullup negatives
                                Bicep curl 21s 1 set w/ 60lb ez curl bar