Dan T. @Office Jump rope circuits

Jump rope & Bodyweight training Tabatas x 2 circuits.

It went well!


Workout Time: 30 minute(s)
Workout Date: 518 days ago

517 days ago at 4:43alink

 
 
 
Dan T. @Neighborhood hills and park Running circuit

Circuit involving running hills, kettlebell swings & pull ups at the park.

It was good!


Workout Time: 30 minute(s)
Workout Date: 519 days ago

517 days ago at 4:32alink

 
 
 
Steven B. @Home x2 ab ripper

I haven't been on here in over 2 years. I need the accountability.


Workout Time: 20 minute(s)
Workout Date: 1103 days ago

x2 ab ripper

 

1103 days ago at 6:03alink

 
 
 
Ahmad F. @home Pushups

good


Workout Time: 30 minute(s)
Workout Date: 1116 days ago

home

Nothing beats working out at home. Saves a ton of time and there are so many things you can do!

 

1116 days ago at 6:22alink

 
 
 
Joe D. @Semper Fit MCBH West Side ME Upper

Went pretty well today!
Build to a 1RM Standard Bench with Chains
Chains 15# each. Did not come all the way off the floor during lift.

After the lift we did Arnold Abs at 15 reps per exercise and then 15 minutes casual row.

1RM Bench (Chains) 275lbs 1 reps
Press
Set 1: 150lbs 5 reps
Set 2: 150lbs 5 reps
Set 3: 150lbs 5 reps
Set 4: 150lbs 5 reps
Set 5: 150lbs 5 reps
Weighted Pull Ups
Set 1: 25lbs 5 reps
Set 2: 25lbs 5 reps
Set 3: 25lbs 5 reps
Set 4: 25lbs 4 reps
Set 5: 25lbs 4 reps
Weighted Dips
Set 1: 35lbs 5 reps
Set 2: 35lbs 5 reps
Set 3: 35lbs 5 reps
Set 4: 35lbs 5 reps
Set 5: 35lbs 5 reps
Row Tower
Set 1: 160lbs 10 reps
Set 2: 160lbs 10 reps
Set 3: 160lbs 10 reps
Tricep Extension
Set 1: 70lbs 10 reps
Set 2: 70lbs 10 reps
Set 3: 70lbs 10 reps
Barbell Curls
Set 1: 80lbs 10 reps
Set 2: 80lbs 10 reps
Set 3: 80lbs 10 reps

Workout Time: 2 hour(s)
Workout Date: 1197 days ago

1196 days ago at 3:03alink

 
 
 
Joe D. @Semper Fit MCBH West Side DE Lower

It definitely went.
9x3 @ 60% Box Squats
6x2 @ 60% Dead lift

Box Squat
Set 1: 225lbs 3 reps
Set 2: 225lbs 3 reps
Set 3: 225lbs 3 reps
Set 4: 225lbs 3 reps
Set 5: 225lbs 3 reps
Set 6: 225lbs 3 reps
Set 7: 225lbs 3 reps
Set 8: 225lbs 3 reps
Set 9: 225lbs 3 reps
Deadlift
Set 1: 235lbs 2 reps
Set 2: 235lbs 2 reps
Set 3: 235lbs 2 reps
Set 4: 235lbs 2 reps
Set 5: 235lbs 2 reps
Set 6: 235lbs 2 reps
Straight Leg Dead Lift
Set 1: 235lbs 10 reps
Set 2: 235lbs 10 reps
Set 3: 235lbs 10 reps
Plyometric Lunges
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Box Jumps 3'
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Workout Time: 1 hour(s)
Workout Date: 1200 days ago

1196 days ago at 10:00plink

 
 
 
Joe D. @Semper Fit MCBH West Side DE Upper

Ran 3 Miles this morning

9x3 @60% of my last 1 rep bench. 175#

Didn't realized I added ten round to my presses till half way through. so I didn't finish my fourth set of 5 I did 3 at the heavy weight and then dropped to do my last two. Played basketball before my workout with some friends and then after the workout went and met up for some soccer. I was a busy boy!

Dynamic Bench
Set 1: 175lbs 3 reps
Set 2: 175lbs 3 reps
Set 3: 175lbs 3 reps
Set 4: 175lbs 3 reps
Set 5: 175lbs 3 reps
Set 6: 175lbs 3 reps
Set 7: 175lbs 3 reps
Set 8: 175lbs 3 reps
Set 9: 175lbs 3 reps
Press
Set 1: 155lbs 5 reps
Set 2: 155lbs 5 reps
Set 3: 155lbs 5 reps
Set 4: 155lbs 3 reps
Set 5: 145lbs 2 reps
Set 6: 145lbs 5 reps
Pull Ups
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Set 4: 6 reps
Set 5: 5 reps
Dips
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps
Row Tower
Set 1: 150lbs 10 reps
Set 2: 150lbs 10 reps
Set 3: 150lbs 10 reps
Tricep Ext
Set 1: 65lbs 10 reps
Set 2: 65lbs 10 reps
Set 3: 65lbs 10 reps
Barbell Curls
Set 1: 70lbs 10 reps
Set 2: 70lbs 10 reps
Set 3: 70lbs 10 reps

Workout Time: 1 hour(s)
Workout Date: 1201 days ago

1200 days ago at 10:32plink

 
 
 
Joe D. @MCBH Track run

Just an easy interval workout to get back into the whole running thing.

Jog 2 laps,
2 laps of intervals sprint the straights walk/jog the curves
jog 2 laps
2 laps of intervals sprint the straights walk/jog the curves

Nothing crazy. Probably start getting stupid next week :P


Workout Time: 30 minute(s)
Workout Date: 1202 days ago

run

Why pick running as your exercise of choice? First of all, running is a wonderful aerobic exercise. ...

 

1201 days ago at 11:01plink

 
 
 
Joe D. @Semper Fit MCBH West Side ME Lower

TURN DOWN TO SQUAT TUESDAY!

Build to a 3RM w/ Chains! two 15# Chains. so 285+30 = 315
Lunges were 60 in each hand

One thing. I've never been into machines, but lately I've felt like I needed a little extra to push my regain process so at the end of my workout I've thrown things like leg extensions and curls on leg day and cable or tbar rows and tricep extensions and curls to my upper body days. we'll see how it works out.

3RM Squat (+30# Chains) 285lbs 3 reps
Straight Leg Deadlift
Set 1: 235lbs 10 reps
Set 2: 235lbs 10 reps
Set 3: 235lbs 10 reps
Lunges
Set 1: 60lbs 10 reps
Set 2: 60lbs 10 reps
Set 3: 60lbs 10 reps
Set 4: 60lbs 10 reps
Leg Extensions
Set 1: 160lbs 10 reps
Set 2: 160lbs 10 reps
Set 3: 160lbs 10 reps
Leg Curls
Set 1: 100lbs 10 reps
Set 2: 100lbs 10 reps
Set 3: 100lbs 10 reps
Rowing Machine 4.1 kms 00:20

Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 1203 days ago

1201 days ago at 10:57plink

 
 
 
Joe D. @Semper Fit MCBH Arnold Abs

I call it Arnold Abs because this was a simple ab workout that THE Arnold described in a special interview he did. It's very simple but it'll make you hurt :P Last time I did this I started with ten and added 5 reps every week to all of the exercises

3 Rounds
10 Crunches
10 Reverse Crunches
10 V-Ups


Workout Time: 10 minute(s)
Workout Date: 1204 days ago

1203 days ago at 2:03alink

 
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