SSA's Daily fitness iHop

[Shogen 325]

Lazy quick workout today

Deads 10x135x1, then 8x225x3

Bent over row: 8x100x3

close/wide grip pull down 8x240x3, 8x240x3

Cable Seated row 8x200x3

You got some crazy grip Julian. Why is your dead so small? Bad leg/back???

Yeah I injured my back some time ago and haven't really fully recovered yet I was around 305 pretty consistently.

Yeah after this my grip is pretty wore out

Shame. Hope that back gets better.

[Aaron Clinton 2,372]

5/27

Treadmill
Bench
Hammer lat pull
Cable chest fly
Pull ups
Crunches
Elliptical

5/29
Treadmill
Preacher
Tri pull
Crunches
Elliptical

5/30
Treadmill
DB press
Cable row
Military
Dead lift
Elliptical
Side flies

5/31
DB curls
Over head Tri
Lat row
Cable fly
Crunches
Shrugs

6/2
Treadmill
DB curls/dB rows
Lat pull
Bar curl
Crunches
Elliptical
Track

6/3
Treadmill
Side flies/over head Tri
Decline press/forward flies
Leg raises
Dips
Cable chest

6/5
Elliptical
DB curls/dB flies
Legs lifts
Treadmill
Leg lifts
Curl machine
Cable side flies

6/9
Treadmill
Tri pull/cable row
Leg raises
Elliptical
Dead lift
Reverse press

6/10
Treadmill
Bar curls / straight bar raise
Leg raises
Elliptical

6/12
Elliptical
Bench
DB fly
Treadmill
Shrugs

6/13
Treadmill
DB curls
Dead lift
Cable military
Run

6/16
Soccer

6/17
Treadmill
Bar curl
Cable flies
Elliptical
Lat row
Side flies

6/19
Elliptical
Bench
DB curl
Tri pull
Treadmill

6/23
Treadmill
Bench
Elliptical
Cable row
Cable fly
Pull ups

6/24
Treadmill
Bar raise
DB curl
Elliptical
Preacher
About coaster
DB shrug

6/25
Soccer

6/26
Elliptical
Reverse incline bench
Reverse shoulder cable fly
Hanging leg raises
Cable decline fly
Treadmill
Lat pull calf raise

6/29
Soccer

6/30
Treadmill
DB side fly
DB curl
Bar raise
Preacher
Track

7/1
Elliptical
Bench
Lat pull
Cable flies
Cable row

7/4
Hotel mini lift

7/7
Treadmill
Military/side flies
Crunches
Cable fly
Cable Crunches
Incline fly

7/8
Treadmill
Overhead Tri press/reverse curl
Leg raises
Preacher
Dips
Dead lift

7/9
Soccer

7/10
Treadmill
Pull ups
Ball twists
Elliptical
Cable raise/curl/tri/row

7/14
Elliptical
Bench
Cable row/military
Pull ups
Dips

7/15
Elliptical
Cable fly/row
Bar curl/shoulder press
Cable dead lift

7/16
Soccer

7/17
Elliptical
DB curl/dB military
Chest press
Pull ups
Tri pulls

7/20
Soccer

7/21
Elliptical
Cable curl/cable row/cable Tri
V crunch
DB flies
Shrugs

7/22
Treadmill
Bench
Cable rotation/reverse curl/V crunch
Pull ups
Elliptical

7/23
Soccer

7/24
Elliptical
Treadmill
DB curls/dB military
DB row
Dead lift/leg raise
Machine chest press

7/25
Treadmill
Side flies
Side leg lifts
Incline flies
Straight bar curl

7/27
Soccer

7/28
Soccer

7/29
Elliptical
DB bench
Leg raises
Lat row
Forward flies
Bar curl
DB shoulder press

7/30
Soccer

7/31
Elliptical
DB curl/standing dB row
Dips/legs raises
Delt flies/cable fly

8/1
Track
Bar raise/bar press
Treadmill
Cable curl/reverse

8/3
Soccer

8/4
Elliptical
DB bench
Ab rocker
Dead lift
Shrugs
Bb curl

8/5
Treadmill
Bench
Pull ups
Ab twists

8/11
Elliptical
Bench
Pull ups
Reverse curls
Cable military
Cable curls

8/12
Treadmill
Side flies
Shrugs
Reverse tri
Leg raises
Lat cable
Track
Elliptical

8/13
Bar curl
Cable lat
Cable shoulders
Cable fly
Tri pull down

8/17
Soccer

8/18
Elliptical
DB curl/side flies
Track
Pull ups/dips
Track
Bench
Track
Dead lift
Track

8/19
Elliptical
Lat pull
Track
Bar curl
Track
Shrugs track
Cable flies

8/20
Soccer
8/21
Elliptical
DB curl
Lat pull
Track/abs
Bar curl
Rope curl
Rows
Track

8/22
Elliptical
DB military
Tri reverse
Bar raise
Reverse press
Shrug
Forward flies
Track

8/24
Soccer

8/25
Elliptical
DB dead lift
Bench
Track
Pull ups
Side flies

8/26
Treadmill
DB curl
DB military
Squats
Dead lift
Shrugs

8/27
Treadmill
DB bench
Track
Row
Cable fly

8/28
Treadmill
Cable curl
Track
Straight bar raise
Track
Hammer curl
Overhead press

9/2
Treadmill
DB curl
DB fly
Track
Bench

9/4
Elliptical
Side flies
Cable lat
Track
Cable shoulder
Kneeling row
Reverse fly
Track

9/5
Elliptical
Bar curl
Seated curl
Track
Hammers

9/9
Treadmill
Bar curl
Pull ups
Track
Cable curl
Row
track
Reverse curl

9/11
Treadmill
Side flies
Squats
Shrugs
Forward flies
Tri pull downs

9/15
Elliptical
Bar curl
Lat row
Track
DB curl
Lat pull
Track

9/21
Soccer

9/22
Elliptical
Incline dB
Dead lift
Bench
Cable row

9/23
Treadmill
Bar curl
Seated military
Hammer
Seated forward flies
Reverse curl s
Side cable flies

9/28
Soccer

9/29
Treadmill
Bar curl
Military DB
Track
DB curl

9/30
Elliptical
DB fly
Pullups
Incline bench
Dead lift
Soccer
Pull ups
Shrugs

10/5
Soccer

[S.DeYoung 967]

Too many feet exercises 

[Aaron Clinton 2,372]

Too many feet exercises 

 

Is that Michigan for cardio?

[S.DeYoung 967]

 

Too many feet exercises 

 

Is that Michigan for cardio?

 

too much soccer 

[Aaron Clinton 2,372]

 

 

Too many feet exercises 

 

Is that Michigan for cardio?

 

too much soccer 

 

For me, never too much.  I will keep playing as long as possible.

[wannabang 13]

After a little planning alterations, I've fallen into a regular schedule four days a week. 6'0", 168 lbs.

 

Saturday: upper body w/ core and cardio

Pushup, curls, tricep press, bench, db bench, pullups, lat pull downs, plate raises (bench and lat pull downs are usually de-loading sets)

20 minute run

weighted russian twists, weighted sit ups, leg raises, planks

 

Sunday: Lower body w/ core and cardio

Dead Lift, Squats, Calf extentions, Lunges, hip raises

20 minutes run

weighted russian twists, weighted situps, leg raises, planks

 

Monday: repeat saturday

 

Wednesday: Full Body

Curls, tricep press, plate raises, lat pull down, bench, dead lift, squats, calf extentions, butterfly

10 minute run

russian twists, situps, leg raises, planks

 

The three days I miss are due to not having time, and the full body day is to hit all the muscles I didn't due to the skipped Tuesday, as sort of a catch up day.  I'm thinking that I need to mix up the core exercises a bit. 

[nigel 148]

So, meant to post up yesterday at work what I had done, as I was working a 16 hour shift.

But then we had an arseho acting up because we wouldn't give him extra time on the phone...

So at lunch yesterday I worked back, then did shoulders after supper.

Back: 4 sets of each

Outside grip lat pull downs

Seated cable rows

Deadlifts

Bent over dumbbell rows

Inside grip pull downs

Shoulders: 4 sets of each

Standing upright barbell press

Barbell Shrugs

Seated dumbbell press

Not sure of correct name, use cable machine lifting bar from waist to chin in standing position

Dumbbell raises (front and side in same set alternating)

I use my breaks at work to go to our staff gym. At most I get an hour to work out at a time and aim to fit 4 excercises per workout, doing a 12 rep warm up, and 3 ten rep training weight sets per excersise done. And isolate one muscle group per workout.

Have just started getting back into working out this past month. It feels awesome.

Edited November 7, 2014 by nigel

[nigel 148]

On vacation at great wolf lodge with the FAM. Last night used the resort fitness room for a bi/tri workout. No free weights, just machines. Did 4 sets, regular and reverse grip bicep curls, both 2 handed and single, as well as same for triceps pull downs (cables).

[nigel 148]

So, just going to bed after doing a quick leg workout. Still at great wolf lodge, so limited to what they have...

Started with a 10 min warm up on the elliptical.

Then leg press machine. Warm up at half stack for 15 reps. Then 4 sets of 12 reps full stack. Didn't pay attention to the weight... Just knew it wasn't near enough.

Followed up alternating walking lunges the length of the fitness room both directions then 15 calf raises, for 4 sets of each.

4 sets of squats, at body weight, holding at bottom for a 10 count.

Finished on the bike at the highest resistance, standing.

Edited November 9, 2014 by nigel

[mikel7829 90]

I need to start working out again! I have been able to do limited workouts since my shoulder surgery ac4 seperation..when I first started back doing push-up I could only do  maybe 50 or so and I was done..LOL While I was off work I did get up to anywhere from 500-700 daily..Until I went back to work..then I fell of still nervous of trying free weights again..I thought I would never be able to work again because I had 100% numbness like my arm had fell asleep for months till about 2 weeks after my surgery all i could feel was my thumb.

[nigel 148]

chest day at work. Lunch Break routine. 4 sets of each.

Flat Bench

Decline Bench

Incline Dumbell

Cable Fly

[nigel 148]

16 hr shift day today. So back/shoulder split day

Lunch time: back

Outside grip pull downs

Seated cable row

Bent over dumbbell row

Inside grip pull downs

Standing cable high row (upper back/shoulder)

Evening: shoulders

Seated dumbbell press

Barbell shrugs

Standing barbell press

Standing vertical cable row

Edited November 12, 2014 by nigel

[Aaron Clinton 2,372]

I'm going through a system shock routine, as Neal has me trying 101's.  I'm going to ride it for a few weeks and see how things go.

[nigel 148]

Chest day.

Incline barbell

Flat dumbbell

Pec deck

Cable fly

[mikel7829 90]

Chest day.

Incline barbell

Flat dumbbell

Pec deck

Cable fly

My big ass did some 12 oz beer curls today..And tore the door frame all to hell when I tried to do a pull-up on one of those cheap ass door frame pull-up bars..Not for a 270 lb adult..lol

[nigel 148]

Hate those things. Way to many people get injured from them. Unfortunately most people don't have the space or spot to put a proper pull up bar/rack in.

I am lucky, in that we have a wellness center at work with a selection of equipment I can use on my lunch breaks.

[mikel7829 90]

Hate those things. Way to many people get injured from them. Unfortunately most people don't have the space or spot to put a proper pull up bar/rack in.

I am lucky, in that we have a wellness center at work with a selection of equipment I can use on my lunch breaks.

 I agree.. i tore the whole top of the door frame off and I busted my ass as well

[nigel 148]

double toaday.

Lunch Back:

Deadlifts

seated cable row

outside grip lat pulldowns

Bent over Dumbbell row

Supper Shoulders:

Seated Dumbbell press

Standing vertical row

Dumbbell raises (to the front and sides alternating)

standing Barbell Press

Shrugs and standing high row alternating

[nigel 148]

Leg day.

Leg press

Hamstring curls

Calf raises

Squats

Lunges

[nigel 148]

Arms.

Preacher curl and overhead triceps extension, alternating

Standing cable curls and cable triceps pulldowns, alternating

One handed bi curls and tri pull downs, alternating regular and reverse grips.

Did 6 sets of everything.

[nigel 148]

Chest. At home today, on a 5 day off stretch. Working out with the six year old as a "spotter"

Flat bench

Incline dumbbell

Dumbbell flies

Push ups

And just for fun did some light weight squats alternating with my flat bench sets.

[nigel 148]

At home work out. Back day.

Lat pull downs

Bent over dumbbell row

Deadlifts

Reverse grip bent over barbell row

Inside parallel grip pull downs alternating with calf raises for fun

[nigel 148]

At home again. Shoulders

Seated dumbbell

Vertical row

Standing barbell press alternating with lunges

Shrugs

Standing Dumbbell raises alternating to the front/sides in same sets

Sitting on edge of bench bent over dumbbell lifts from under legs out to the sides.

Edited November 23, 2014 by nigel

[nigel 148]

I can't be the only one who lifts on here. Someone else post up your routines. Mine are boring due to equipment/time restraints.

I stick to the kiss principle.

Yesterday: chest

Flat bench

Incline dumbbell

Cable press

Pec deck/fly machine

Today: back

Outside grip pulldowns

Seated cable row

Bent over dumbbell row

Reverse grip pulldowns

High cable row