Thread: Post your workout of the day

Here's what I did tonight:

30 pushups....

Thursday:

Everlast Boxing Workout
Shadow Boxing

Saturday:

A few hours in the pool.

Imma go out a run later You can't beat running! Except perhaps swimming...

long period, but it is easily solved by eating an easily digested meal as soon as you can after your training, which then stimulates a repair phase in your body. An ideal post training meal should contain easy to digest carbs to replace the muscle's energy stores, as well as some good quality protein to help muscle repair.

Bought some weights yesterday. A set of 2.5# and 5# plates for my dumbell(20# already). Now curling 25#

Would buying a second dumbell be worth it? The only thing I really need 2 weights for are reverse flys (which I have another set of weights for anyway), otherwise I just do hammer curls and single arm rows

I'm thinking of getting a new bar system though. One that uses the springs to hold the wieghts on, because mine right now has screws I have to undo to change weights (I should prob do lunges but don't feel like undewing the screws each time I need to switch as the springs are easier/ faster to switch out wieght)

Spent 20 minutes on the heavy bag and then kayaked for about 40 minutes or so.

Ran 3mis. Did a little walking and sprinting in there as well

Originally Posted by michellebrown1

long period, but it is easily solved by eating an easily digested meal as soon as you can after your training, which then stimulates a repair phase in your body. An ideal post training meal should contain easy to digest carbs to replace the muscle's energy stores, as well as some good quality protein to help muscle repair.

You also need to make sure you've eaten carbs before it (although not too soon before it for obvious reasons! ) So that your body uses the energy from the carbs, otherwise it would just use muscle.

Alot of women don't eat carbs but also exercise, they may be skinny, but they won't be strong.

Did 500 push-ups today.

Originally Posted by CRAZY BONE

Did 500 push-ups today.

Attaboy!

I walked for 3 hours today.

500? Wow.

I did...
20 minutes of jogging (2.3 miles)
10 minutes of stretching
20 girl push-ups
20 sit-ups
3 22-second planks
3 30-second wall-sits

I do love the gym, about to pop in there and do a few circuits hopefully. I say hopefully because my muscles still feel like putty from a couple of days ago, which is unusual. I'm assuming it's because I changed my workout a bit.

By the look of it we've got some beasts in here (I'm looking at you Oneironaut :p) so my workout's going to make me look like a weed in comparison, but here goes:

Aug 6th:
15 minutes spinning
10 minutes rowing
5 x 30 reps - lateral pull
5 x 25 reps - Pec deck
(And then I start to forget the workout names....)
5 x 10 upwards pully system tugs
5 x 10 downwards pully system tugs
5 x 10 low row

Think that'll do for today, I'm off to play badminton after so there's no point exhausting myself. If you're wondering why I don't disclose weights, well, that's because you all make me feel inadequate

Going to run 3 2 mis. Brb, lol

Today I did this routine 5 times throughout the day

15 reps on the bench
*no rest*
10 clapping push-ups
*no rest*
15 shoulder shrugs
*no rest*
10 squats
*no rest*
7 curl ups

I spent about an hour and a half hiking up a nearby mountain (about 2300 ft elevation gain distributed over about 2.7 miles, ending at 8144 ft altitude) and then spent about half an hour jogging back down to the trail head. I do this 3 or 4 times a week so I won't bother updating you all every single time, but I figured I'd post it here as a nice contrast to the typical workouts I've seen others post... and maybe also just a little bit to brag about the fact that I can drive to many such hikes in 5-15 minutes from my apartment.

Originally Posted by DuB

and maybe also just a little bit to brag about the fact that I can drive to many such hikes in 5-15 minutes from my apartment.

*jealous*

I'm starting a new weight training program tomorrow. I'm very excited.

For today, just an easy 2.5km run.

Did an east 1.5mis run. 1/4 of that run was backwards, then did some tree sprints (sprints and rests between trees)

Did a quick 15min workout doing curls, bent over flys, and some lifting with my back to work my lower back. Will do some situps and pushups a little later

Also did some physical therapy because my left knee has been sore for a few weeks so did a few exercises to help strengthen it

Went to the gym did some bicycle warm up 20mins.

Bench press 4 reps
Bench press w/ dumbells 4 reps
Flyer 4 reps
And some other thing i dont know how its called: 3 reps
Then another extra bench press but with a machine to pump them up: 4 reps

20 sit ups
Some other exersize i dont know the name of 10 times
Again one i dont know the name of 10

Dip like thing with machine 3 reps
Dipping 4 reps
Dumbells thing for triceps going to the back of your head and back up 3 reps

Sit ups and stuff

Then four leg exersizes wich i also dont know the name of 3 reps

4 Week Rotation
Week 1-2
Day 1
Incline Barbell Press 3 sets of 6-8(Add 1-2 warm up sets)
Flat-Bench Dumbbell Press 4 sets of 6-8
Weighted Dip 4 sets of 6-8
Close-Grip Bench Press 4 sets of 6-8(Add 1-2 WU Sets)
Lying Triceps Extension 3 sets of 6-8

Day 2
Squat 3 set of 6-8(Add WU Sets)
Leg Press 4 sets of 6-8
Deadlift 4 sets of 6-8(Add WU Sets)
Standing Calf Raise 3 sets of 6-8

Day 3
Overhead Dumbbell Press 3 sets of 6-8(Add WU sets)
Arnold Press 4 sets of 6-8
Barbell Upright Row 4 sets of 6-8
Bent-Over Lateral Raise 4 sets of 6-8
Dumbbell Shrug 3 sets of 6-8

Day 4
Deadlift 3 sets of 6-8(Add WU sets)
Lat Pulldown (Hands away, pull bar in front of head!) 4 sets of 6-8
Wide-Grip Seated Row 4 sets of 6-8
Barbell Curl 4 sets of 6-8 (Add WU Sets)
Incline Dumbbell Curl 4 sets of 6-8
Preacher Curl 3 sets of 6-8
(Lat pulldown-it is KEY that you pull the bar in front of the head)

Week 3-4
Day1
Dumbbell Flye 3 sets of 10-12(Add WU sets)
Bench Press 3 sets of 10-12(Add WU sets)
Incline Dumbbell Press 3 sets of 10-12
Cable Crossover 3 sets of 10-12(Add a set Drop 20% of the weight and go to failure)
Lat Pulldown 3 sets of 10-12(Add WU sets)
One-Arm Dumbbell Row 3 sets of 10-12
Wide-Grip Seated Row 3 sets of 10-12

Day 2
Leg Extension 3 sets of 10-12(Add WU sets)(+1 set of -20% to failure)
Barbell Squat 3 sets of 10-12(Add WU sets)
Leg Press 3 sets of 10-12
Deadlift 3 sets of 10-12(Add WU sets)
Lying Leg Curl 3 sets of 10-12(+1 set of -20% to failure)
Seated Calf Raise 3 sets of 10-12(Add WU sets)

Day 3
Cable Lateral Raise 3 sets of 10-12(Add WU sets)(+1 set of -20% to failure)
Arnold Press 3 sets of 10-12(Add WU sets)
Smith Machine Overhead Press 3 sets of 10-12
Leaning Dumbbell Lateral Raise 3 sets of 10-12
Reverse Pec-Deck Flye 3 sets of 10-12(+1 set of -20% to failure)
Dumbbell Shrug 3 sets of 10-12(+1 set of -20% to failure)

Day 4
Lying Barbell Extension 3 sets of 10-12(Add WU sets)
Weighted Bench Dip 3 sets of 10-12
Reverse-Grip Pressdown 3 sets of 10-12
Close-Grip EZ-Bar Curl 3 sets of 10-12(Add WU sets)
Cable Preacher Curl 3 sets of 10-12(+1 set of -20% to failure)
Hammer Curl 3 sets of 10-12

Cool Down
I do this as my cool down for every workout day no mater what. This will give you are strong core and make your weights go up. You will also develop some wicked abs of you stick with it and eat right. Read the workout and realize how hard it will be cuz it IS HARD!!

1. Crunches Feet on the ground
2. Crunches Knee's Up Feet off the ground
3. Reverse Crunches(easier to do if you grab something behind your head to keep steady)Very Difficult but very worth it
Roll to your right side.
4. Oblique Crunches
5. Plank lifts(Lift up on your elbow and feet, lower your hips to the ground then back up, do not rest on the ground)
6. Leg Extension Oblique Crunch(Same as Ob Crunch except you extend your leg out and bring it in when you crunch, Don't let your leg touch the ground.)
Roll to your stomach
7. Superman's
8. Plank Leg Lifts(get in plank stance and alternate lifting legs)(Count to Double your number)
Roll to your left side
9-11 is the same as 4-6 but on your left side
Roll onto your back
12. Bicycle crunches(Count to Double your number)
13. Heel Touches(Get in crunch position, alternate touching heels)(Count to Double your number)
14. Side to sides(sit up elbows touching your knees, then place your hands on your shoulders and then rock from side to side)(Count to Double your number)
15. Push ups
16. Hanging legs raises.

Now that you see the workout pick a number, I started with 10 and after 2 months was up to 35. What ever number you pick that's how many of each of these you do. The key to this working is not going for speed but for quality. Do every motion steady and in control, feel the muscles contracting.

Tips: Don't trick yourself, I picked 10 to start. 10 crunches is a piece of cake but you have more than just crunches to do and remember that. My first go, i did 10 crunches felt amazing and went for 20, then I did 20 leg up crunches was kinda like eh. Then onto reverse crunches to tired to make it to 10. So stick with your number.

Any question PM me.

Originally Posted by Raspberry

Imma go out a run later You can't beat running! Except perhaps swimming...

Running is great but walking briskly is actually just as good.
It all has to do with time. Per hour running will burn a lot more calories if you are running hard and fast, but at a light job maybe 6 miles per hour you burn almost as many calories and hour as walking 4 to 5 miles an hour. If you are going by distance walking is better for one reason. If you run 2 miles hard and fast you will be done in maybe 11-20 minutes. Probably burn about 230 calories in that time frame. But if you walk at a brisk pace maybe 4.5 to 5 miles an hour it will take about 25-35 minutes and you will burn about 225 calories in that time. But here is the kicker, if you ran 2 miles hard an fast you probably wont be able to go much further. But if you walk those 2 miles you could probably walk 2 more and then maybe 2 more and never slow down basically walking for a good hour or so burning 500+ calories and not being burned out and tired.

Swimming is decent but swimming doesn't burn as many calories as Running but it gives your muscles a better workout.

Originally Posted by Birbs07

Running is great but walking briskly is actually just as good.
It all has to do with time. Per hour running will burn a lot more calories if you are running hard and fast, but at a light job maybe 6 miles per hour you burn almost as many calories and hour as walking 4 to 5 miles an hour. If you are going by distance walking is better for one reason. If you run 2 miles hard and fast you will be done in maybe 11-20 minutes. Probably burn about 230 calories in that time frame. But if you walk at a brisk pace maybe 4.5 to 5 miles an hour it will take about 25-35 minutes and you will burn about 225 calories in that time. But here is the kicker, if you ran 2 miles hard an fast you probably wont be able to go much further. But if you walk those 2 miles you could probably walk 2 more and then maybe 2 more and never slow down basically walking for a good hour or so burning 500+ calories and not being burned out and tired.

That logic is air-tight, but you forgot the part where walking is for pussies



OK today I did 600 knuckle pushups on concrete, and I ran 2 miles in 13:30. I'm on a mission to gain 30 pounds of muscle. So far I've gain 10 pounds since December 6th. I've been finishing off my work-outs with a lot of asparagus, V8 vegetable juice, and 3 raw eggs. Also I've been eating a lot of peanut butter sandwiches during my workouts .

im ill at the mo but when i recover i do 30 min run get home do 30 wide spread pressups, 30 crunches, 30 diamond press ups- then 30 crunches and now i repeat the combo until im practically dead then do the warm down gonna have to start putting squats in

played and 80min competitive game of rugby today, best workout you can get!

Been super terrible at working out since finishing adademy

Tonight- 4 sets of 30 pushups, 4 sets of 15 dips, 1 set of 30 situps (threw it in at the last min, lol)