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balders118
Original Poster
3,229 posts
37 months
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I'm bored and at work at the gym and thinking of what I'm going to train today when I finish my shiftin 40 mins. So what are you doing today? or is it a day off (lazy  ) I've got back and shoulders today so; 1000m row - warm up Bent over row, 4 sets Wide grip chins, 3 sets Close grip pull downs, 3 sets, Low row, 2 sets Reverse flyes, 4 sets Barbell shoulder press, 4 sets Barbell upright row, 4 sets Lateral raise, 4 sets And maybe 2 sets of front raises if i'm feeling good to finish.
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Animal
3,283 posts
137 months
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Run to gym (c.1 mile)
Magic 50:
Dumbbell Snatch x5 per arm (alternating), 30kg
Dumbbell Swing x5 per arm, 20kg
Burpee x10
5 circuits without rest and against the clock.
Then:
Turkish Get-ups5 x1-10 reps working up to 30kg-ish
Windmills 3x10 reps with a 12kg kettlebell
Finish with a 15-20 min quick walk home.
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ZesPak
11,516 posts
65 months
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5km on the treadmill, 3x10 35lbs biceps curl.
That's monday. I'm toning down on "power" training as I want to slot in in the Light heavyweight class by next year.
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ewenm
24,467 posts
114 months
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Over-estimated a lunchtime run - 85 minute run, about 40 mins canal path, 40 mins hilly woodland, 5 mins road. Pretty tired now.
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XJSJohn
13,356 posts
88 months
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finished work, 30 mins on the hamster wheel, some light reps with the bar & weights then off for a few 6oz curls. Quite a successfull workout realy ...
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Morba
620 posts
46 months
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back and shoulder day but no deadlifts or cleans / hang cleans? 
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jenkotvr
607 posts
43 months
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Ive run 10 miles from conwy, around great orme and back to west shore in prep for the Conwy half marathon  Prefer weights but on hold at the mo as I always said id do one half and one full marathon...just to tick it off 
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DownUnder.
646 posts
46 months
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Chest and tri's
Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED.
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Morba
620 posts
46 months
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I'll be doing about 30km on static bike after doing some deadlifts, BORs and lat pull downs
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NeMiSiS
3,701 posts
44 months
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[quote=jenkotvr] Ive run 10 miles from conwy, around great orme and back to west shore [quote]
And what a lovely day for it.
I am, erm, ducking, again. [ wimp out ]
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paulmurr
2,510 posts
81 months
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I went for a walk at lunch. That's about it.
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roboxm3
1,339 posts
64 months
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Posting this now so that I have to go tonight and therefore won't have lied to you all!! (First session back after 8-10 weeks)
Back to basics for me...
Squat = 3 x 8
Bench = 3 x 8
Deads = 3 x 8
Probably finish with an ab combo of planks, crunches and side-to-side ankle touch things (crunch position).
Not 100% sure what weights yet, as I say, it's been a while and if anyone can give me a bit of an idea what bench to squat to dead ratio is ideal it'd be much appreciated. i.e. if squat is 80kg, bench should be ?? and dead should be ??
Happy gyming.
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Maxf
7,056 posts
110 months
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This morning before work...
15 min crosstrainer level 20 - warmup.
3 x 10 benchpress
3 x 10 tricep extention (overhead, dumbell)
3 x 10 incline benchpress
3 x 10 tricep cable pushdown
3 x 10 pec deck (can anyone think of a gayer name for a piece of gym equipment?)
3 x 10 overhead tricep extension (cable, with rope attachment)
Then CV and core tomorrow morning...
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N88
1,085 posts
48 months
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I'll be in there this evening. It's push night so;
Flat bench
Incline dumbell
Dumbell shoulder press
Tricep dips
All low rep heavy weight.
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ShadownINja
47,981 posts
151 months
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Still f ked from 4 hours of bouldering on Friday.  Saturday morning, I felt like I had been doing 4 hours of horizontal rows and pull ups. Probably do basic push ups and pull ups later on tonight between bouts of Battlefield 2.
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Muzzer
3,814 posts
90 months
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Standard Monday night session: 5 min warm up and stretch 8 mile run 10 min warm down and stretch ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off
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ewenm
24,467 posts
114 months
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Muzzer said: Standard Monday night session: 5 min warm up and stretch 8 mile run 10 min warm down and stretch ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off Presumably you do specific ITB stretches as part of your routine..?
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Muzzer
3,814 posts
90 months
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ewenm said: Muzzer said: Standard Monday night session: 5 min warm up and stretch 8 mile run 10 min warm down and stretch ITB has been barking a little the last couple of sessions. Hope I'm not in for another lay-off Presumably you do specific ITB stretches as part of your routine..? Yeah, every day and before and after running. My running trainers are past it, which doesn't help, but hopefully it's just a bit of a twinge.
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balders118
Original Poster
3,229 posts
37 months
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Morba said: back and shoulder day but no deadlifts or cleans / hang cleans? Deadlifts go with legs, much better way of doing it. Cleans get done, but not in a my bulking program at the moment. Use them more in strength and or ripping phases. ETA I put some abs in there too as I missed them out from my last workout.
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balders118
Original Poster
3,229 posts
37 months
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DownUnder. said: Chest and tri's
Flat bench - 4 sets then dropset
Incline bench - 4 sets
Decline dumbell bench - 4 sets
Cable crossover - 4 sets high, 4 sets chest height
dumbell fly's decline - 6 sets (to exhaust chest)
Tri's
Cable machine kneeling over head pull??
Dumbell over head.
BED. 12 sets of press!! crikey, thats a lot.
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