What was your workout today?

(eat more) #1

me:
kettle bell swings (either 5 sets or 6…couldn’t remember how many sets i’d done so i did one more set just in case lol)
reverse plank crunches with a roll board (4x15)
jump rope (in between roll board sets)
10 min treadmill HIIT (wanted to do 20 but spent too much time talking about keto lol)

(Jo Lo) #2

In a hurry I just do Dr Ted Naiman’s Century

40 squats
30 push ups
20 knee ups from bar
10 pull ups

takes just a few minutes, hits most of the big 5 moves.

Otherwise, I do a proper super-slow Big 5 workout at the gym.
Once/week, low heart rate cardio or stair climbing.

(Justin Hayes) #3

Chest Press Machine 11 reps (5sec x 5sec cadence) <<Its a machine, so the weight number means NOTHING>>
Squat 8 reps (5x5 cadence)
75 Kettlebell swings (couldn’t do them all at once, so 25,15,17,20)

My protocol is 1 set to failure at the 5x5 cadence, called occom’s protocol. Its a 1 set to failure protocol and takes relatively little time to do. But dang does the strength go up in a hurry.

(Michelle) #4

LEG DAY!!!

ladder training today:
1 leg deadlifts - 10 reps/ 0 weight, 8 reps/ 15 weight, 6 reps/ 20 weight, then back up 6, 8, 10
Squats - 10/45, 8/55, 6/65, then back up
1 leg Glute bridges - 10/10, 8/15, 6/20, then back up
bavarian squats - 10/10, 8/15, 6/20, back up
donkey kicks - 10/10, 8/20, 6/25, back up the ladder

(Bart) #5

I am a week into the 300 kettle bell swings a day for 30 days. After having a shoulder surgery I was told not to do anything until October, I decided to give it another 3 months just to be sage so now I am working on rebuilding my shoulder strength. Doing 150 swings in the morning after waking up, along with 50 push-ups and then 150 swings before dinner with another 50 push-ups.

I am about to travel 7 out of the next 9 weeks with work and this is one workout I know I will be able to fit into my schedule. The nice thing about kettle bells, they travel well. (well at least if you are driving, they can really screw up luggage weight if you are flying.)

Also it is rather amazing how many muscles the kettle bell swing alone works. I am about 1500 swings in and I can feel it all over. Not to mention the cardio benefits and increased fat burning. Oh, and you do not have to commit very much time, I spend 15-20 minutes doing three sets of 50 swings, and three sets of push-ups (20-15-15.)

I highly recommend kettle bell swings to anyone looking to start exercising, the one thing I will say is make sure you either have someone show you the proper form or doing some serious youtube watching to figure it out or you could throw your back out.

#6

Shoulder Warmup with Light Dumbbells
Lat Pulldown
Flat Bench Press
Seated Rows
Chest Fly
Lat Raises
Hammer Curls
Tricep Extensions

I enjoy making it up as I go because it feels spontaneous and fun. I’ll do legs another day. I like to split upper body and lower body so my workout time is cut in half. Just have to get to the gym twice as often!

(eat more) #7

i think i had super slow…loaned it to a client and it was never seen again :disappointed::joy:

(eat more) #8

@Bartdorman - just busted out my PB before work…200 kb swings! (5x40)…this post about your challenge inspired me so i thought i should share the victory :blush:

(Bart) #9

Very cool. I saw the 30 day 300 thing online, thing it may have bern a thing a couple years ago, since there was a lot of activity around that time. Figured I would give it a shot. Just finished day 7, so I am 2100 swings into the 9000. Feeling great and can definately feel all the muscles that are being worked.

(Jamie Hayes) #10

I just completed my weekly whole body strength training session, which my wife and I do together every Sunday morning. It included Leg Press, Chest Press, Seated Row, Overhead Press and Pull Down. I do one “full set” to MMF (Momentary Muscular Failure) on each exercise, using 10 up 10 down cadence.

What I mean by “full set” is that I use a weight that lets me hit MMF somewhere between 60 and 100 seconds. This requires that you actually use about 25% less weight, and as, with the first few reps, your strength is far greater than the load, these reps suffice as “warm up reps” and so there is no requirement to do a warm us set. (less time in the gym)

A longer set creates a very high adaptive stimulus. For most people, doing 6-10 fast reps, the set only lasts around 20 seconds. Very short, and requiring a heavier weight and greater risk.

The workout is done within 30 minutes and so I only go to the gym once a week. I’m into getting the best results possible from the shortest training time available. My “rest between sets” is one week!

But there’s no argument as “The exercise you enjoy or believe in is the one you’ll do, and that will work better than the one you don’t do.”

(Keith Poore) #11

I biked for 1:17 minutes continuously. I’ve usually only done one half of the route or the other. It was the first time I’ve done the route in continuity.

(Todd Allen) #12

I’m working out to overcome a degenerative neuromuscular disease. I’ve found I get the best growth response from brief workouts that push to the limit as many major muscle groups as possible. My current favorite exercises are done on a chin up/dip station but as I’m not strong enough to do chin ups or dips I do them with stools to include my legs working my entire body. I call them dipsquats and chinsquats.

At first I could barely do a couple reps of either exercise but after a month I’m doing 6 to 8 of each per set. Soon, perhaps when I’m in the range of 10-12 per set I’ll try it with added resistance such as weights in a backpack or hanging off a belt.

Another favorite exercise is going for a short walk with a dumbbell in each hand. I started out using empty milk jugs filled with water but switched to dumbbells when I wanted more weight.

(eat more) #13

150 kettlebell swings
jump rope between kettlebell swings
100 ball slams
20 min HIIT treadmill

:blush:

(eat more) #14

squats
deadlifts
bentover barbell rows
barbell shrugs
clean and press (would be DQ in competition lol)
(headphones died)
plié squats
1 halfass set of hip thrusts w/band
1 half]ass set of banded bridge butterflies

it’s a holiday, it’s raining…a million ppl…i just couldn’t stay any longer without headphones :joy:
at least i didn’t bail because i was hungry like pre keto :blush:

#15

Unintentional five hour hike (took wrong trail).

(eat more) #16

kettlebell swings w/loop band just above knees 5x30
medicine ball slams w/loop band just above knees 5x25
reverse plank crunch with roll board 4x15
jump rope between all sets

tried to do HIIT treadmill but only made it to 8 minutes
my legs were toast

(eat more) #17

ooh i almost forgot to do this…even if i’m just posting to myself :blush:
short random rushed day

squats
one-legged deadlifts
triceps extensions with a plate
barbell curls