Fitness/Workout Log

Bourneshooter

Blue Line Sheepdog
Moderator
#1
Post your daily workout here for a ongoing motivation/suggestion for others.

If you use acronyms - please explain.

Example:

Warm up:
Bar push press/Jump Rope intervals.

Strength:
5 rounds:
3 Push Press with 3 second lower
60 second rest
3 Ring Rows
60 second rest

Stamina/WOD: (workout of the day)
15 Minute "EMOM" EveryMinute On the Minute:
5 Kettlebell (KB) swings
5 KB shoulder press per arm
 

Grizzly

Regular Member
#3
Wearing 25lb weight vest

3 Rounds:
30 Sec Hollow body hold
12 70lb kb unilateral hip bridge each side
2 70lb kb Turkish get up each side

50 Side to side jumps over a 10" bar
30 Burpee Power Clean 135/95
30 Wall Balls 20 lb ball
30 box Jumps 30" box
50 Side to side jumps over a 10" bar

1 mile jog (no vest)
 

Grizzly

Regular Member
#4
Last post was yesterday, now for today's fun.

4 Rounds as fast as possible
50m farmers carry 70lb kb x2
10 burpees
50m farmers carry 70lb kb x2
10 pullups - kipping allowed
50m farmers carry 70lb kb x2
10 34" box jumps
1 30ft rope climb
1 min rest

6 rounds
40m sled drag for speed 85lb
10 kb swing 53 lb

2 rounds
80m sled drag for speed 85lb
10 kb swing 53 lb


Now it is time for someone else to spam this thread.
 

Bourneshooter

Blue Line Sheepdog
Moderator
#5
5x
A1) 5 wtd chin ups AHAP, :90 rest (AHAP - As Heavy As Possible
A2) ME kipping pull ups, :90 rest (ME - Max Effort)

Then:
5 rds:
20m walking lunge w/ 45/25#
1 minute jump rope (had to substitute this for a 20cal row as my friends with a rower moved away)

Then:
5 x
:20 hollow rock
:40 rest
 

Bourneshooter

Blue Line Sheepdog
Moderator
#6
Friday:

Warm Up then:
6 sets of 3 Front Squats. Did a 185#

12-9-6
Single Arm KB Swing (Russian)
Push Ups

2 min rest

12-9-6
KB Swing (Russian)
Muscle Ups or progression like I did - Chest 2 Bar Pullups then Ring Dips

Short workout but my whole body was sore from it. I lost access to any KB's heaver than my 45# so I did all the KB stuff with the 45#er.
 

Grizzly

Regular Member
#7
Working out outside in some summer sun to prep for a "vacation" in the swamp.

1 -400 M Run carrying 53lb kb

5 Rounds:
20 Goblet Squats 53/35
15 KBS 53/35
5 Chest to bar Pull Ups (kipping allowed)

1 - 400 M Run carrying 53lb kb

1/2 mi jog

6 rounds of:
20 box jumps
100m jog carrying 20lb ball
3 burpees

1 Round: Delicious lemonade while bear hugging a fan
 

Grizzly

Regular Member
#9
Just a quicky today due to work constraints.

3 rounds, rep count per round: 42 then 30 18
Wall Balls 20lb ball
Sumo dead lift high pull 70lb kb (stupid long names are my pet peeve with crossfit like plans)
Box Jumps 20" box

Then 1 mile quick ruck (10min/mile) with 40 lb pack
 

Bourneshooter

Blue Line Sheepdog
Moderator
#10
3 Rounds:
4 OH Press
30 Sec Rest
5 Ring Dips
30 Sec Rest
6 Ring Rows
60 Sec Rest

12-9-6
225 Deadlift
Incline Pushups (24" box)
3 min rest
9-6-3
275 Deadlift
Incline Pushups
3 min rest
6-3-1
315 Deadlift
Incline Pushups

Finished out with a Kill Cliff Epic Mojo to recover.
 

Grizzly

Regular Member
#11
Still spamming this hoping others join in or get motivated to work out as well.

Today was super fun day.

5 Rounds as fast as possible
10 36" box jumps
20 70lb KB swing
10 push ups
25m prowler sled push 180lb
25m prowler sled backwards pull 180lb
10 KB snatch 53lb (5/arm)
10 Dips - body weight

6 rounds as fast as possible
200 m sled drag 90lb
10 slam balls 50lb
200 m jog
 
#12
7 day split weight lifting/power lifting workout:

Monday/Legs
-Barbell squad 4-5 sets of pyramid/progressive weight increase from 365 up to 425; OR
-Seated Squat Press (plate loaded) 4-5 sets of 8 at 1000 (maxed out); OR
-Leg Press 4-5 sets of 8 at 1100-1200lbs
then...
Deadlift 3 sets of 6-8 at 315, 405 and 455
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10
Seated Abductor and Adductor machines 3 sets of 10 each
Calf extensions on leg press w/ 540lbs - 3 sets of 10
Standing calf raises with machine maxed and two 45 plates on top - 3 sets of 10
Abs of some sort until I cramp up

Tuesday/Arms
Preacher bar curls on preacher bench - 3 sets of 8 at 135
Standing barbell curls progressive increase at 85, 105, 125, 135 and drop set at 85 for 8 reps
One arm butterflied cable curls with preacher bench - 3 sets of 8 each arm alternating with negatives on last 2 reps
Alternating arm dumbbell curls 3 sets of 8 at 40-45lbs
Seated incline two arm dumbbell concentration curls 3 sets of 8 at 25-30lbs
One arm hanging Arnold dumbbell curls 3-5 sets of 10 at 45lbs
Supine position on bench Gaspari Triple Head tricep pull and press w/ preacher bar 3 sets of 8 at 145-155lbs
Reverse grip extensions on bench w/ preacher bar 3 sets of 8 at 85lbs
Two arm cable extensions 3 sets of 10 at max weight
Two arm reverse grip cable tricep extensions 3 sets of 10 at middle weight
One arm cable rope tricep extensions at light weight with concentration on the contraction
Dumbbell skull crushers w/ 120 or 130

Wednesday/Shoulders
Lateral dumbbell raises 3 sets of 8 at 55lbs
Dumbbell shoulder press 3 sets of 8 at 100lbs
Plate Loaded shoulder press 3 sets of 8 at 90-115lbs of plates on each side
Circus dumbbells 3 sets of 8 at 110 or 120
Seated Arnold Shoulder Dumbbell Press 3 sets of 8 at 40lbs
Seated reverse machine flyes 3 sets of 8
Bent over reverse dumbbell flies 3 sets of 8 at 35lbs
Barbell shrugs 3 sets of 8 at 455 superset w/ 25lb plate neck extensions front/back/both sides (8 each position)
Dumbbell shrugs 3 sets of 10 at 130 dumbbells (nothing heavier available)
Seated Dumbbell shrugs with elbows bending at top for extra squeeze 3 sets of 10 at 65lbs
Abs until I cramp

Thursday/Rest Day
Sleep/Eat/Shit/Eat/Work/Eat/Shit/Eat/Eat/Sleep

Friday/Back
Lat pulls 3-4 sets of 8 at max weight (level 20 on machine)
Lat pulls with close grip row/chinning handles 3 sets of 8 at Level 17
Sideways single-arm cable handle lat pulls 3 sets of 8 at Level 5 (concentration movement)
Plate loaded seated row done with single arm movement 3 sets of 8 at 270lbs
Bent over dumbbell rows/lawnmower pulls 4 sets of 8 at 130lbs
Seated close grip cable rows 3 sets of 8 at Level 17
Seated close grip cable rows 3 sets of 10 at Level 8 with pauses to squeeze shoulder blades, and negatives on release
Hanging back extensions 4-5 sets of 8 holding barbell loaded to 85lbs
Abs until I cramp

Saturday/Chest
Bench press pyramid (8,6,4,3,2,1) from 315-405, then a final set of 8 at 315
Dumbbell bench press 3 sets of 8 at 130lbs
Incline dumbbell bench press 3 sets of 8 at 120lbs
Plate loaded incline press machine 3 sets of 8 with 135lbs on each side (3x45 plates)
Cable flyes 3 sets of 10 at Level 15
Dips 3 sets of 10
Dumbbell flyes 3 sets of 10 at 30lbs
Abs until I cramp

Sunday/Rest Day
Sleep/Eat/Shit/Eat/Formula1/Eat/Work/Eat/Swear at the Vikings/Eat/Sleep
 

Grizzly

Regular Member
#13
Back Squat 5 sets
75% max x2
80% max x2
85% max x 1

For Time:
100 Jumps over a barbell with 45lb plates
80 Air Squats
60 Burpees
40 Sit-ups
20 DL
10 HSPU
1 mile run

Not terrible but who wants to push too hard on a monday :)
 
#14
This week's workout. I do bodyweight HIIT training.

This is done 3x:
1. 30 secs pushups/30 secs rest
2. 30 secs lunges/30 secs rest
3. 30 secs pushups/30 secs rest
4. 30 secs squats/30 secs rest

This is done 1x:
1. 30 secs lunges/30 secs rest
2. 30 secs squats/30 secs rest
3. 30 secs lunges/30 secs rest
4. 30 secs squats/30 secs rest

This gives a 16 minute workout. I'd do the first part 4 times but at that point my upper body strength gives out, and my legs still have some juice in them. By the end of the workout I'm sweating badly and everything aches, YMMV.
 

Grizzly

Regular Member
#15
This was a fun one today.

In 26:28
20 Deadlifts, 225#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

Then later for fun
400m run
catch my breath
400m run

Feast upon yummy foods..
 

Bourneshooter

Blue Line Sheepdog
Moderator
#16
Been following the SOFLETE Strength Team using Train Heroic.

today:

In body armor:
6X 4 cone drill - 5m apart in a box. run forwards, left sideways, backwards, right sideways.
6x 20-40-20 sprint

Lift:
Push Press - build to a 2RM then 1 set of 2, 1 set of 2 at 95%, 1 set of 2 at 90%.
Bench Press - build to weight used last Friday and try to add weight then do 4 sets of ME.

"Suns out guns out:"
3 sets of 8 dips
then - superset:
95# close grip bench ME
12 hammer curls
 

Grizzly

Regular Member
#17
Wearing a plate carrier loaded to 25lb for all exercises

6 Rounds:
  • 100' Bear Crawl
  • 100' Standing Broad Jump
  • Do 3 Burpees after 5 Broad Jumps
Took a break waiting for some other jokers to show up and then:
3 rounds of
  • 1 min of jumping pullups
  • 30 sec break
  • 140 lb farmers carry for 200 feet with 5 burpees at the 100' mark
  • 30 second break
2 rounds of
  • 1 min of burpees
  • 30 sec break
  • 140 lb farmers carry for 300 feet
  • 30 second break
8 rounds of
  • 30 second max effort row
  • 10 second break
 
#18
The 757 Workout (AFAP- as fast as possible)

Warm up- 10 min
*Dynamic- your choice of exercises

Main Set (no rest between exercises unless noted)

(50) Air Squats (ass-to-grass)
(50) sec Bear Crawls
(50) Lunges (25/leg)
(50) reps Jump Rope
(50) Burpees
*20 followed by 30 sec rest
*15 followed by 30 sec rest
*10 followed by 30 sec rest
*5 straight to next exercise
(50) Standing Calf Raises
(50) 4-count Mountain Climbers

Repeat x 7 times

Cooldown/stretch- 10 min
 

Grizzly

Regular Member
#19
The 757 Workout (AFAP- as fast as possible)

Warm up- 10 min
*Dynamic- your choice of exercises

Main Set (no rest between exercises unless noted)

(50) Air Squats (ass-to-grass)
(50) sec Bear Crawls
(50) Lunges (25/leg)
(50) reps Jump Rope
(50) Burpees
*20 followed by 30 sec rest
*15 followed by 30 sec rest
*10 followed by 30 sec rest
*5 straight to next exercise
(50) Standing Calf Raises
(50) 4-count Mountain Climbers

Repeat x 7 times

Cooldown/stretch- 10 min
That looks like fun. I'll have to try it soon.