What are you or what did you train today?

[simo74]

Cool that makes sense, vary rep ranges to suit the % of max lifted. Nice

 

[spartacus]

[TABLE="width: 431"]
[TR]
[TD]walk machine[/TD]
[TD]squats[/TD]
[TD]stepups[/TD]
[TD]single leg extensions alternate[/TD]
[TD]single leg curls alternate[/TD]
[TD]hypers[/TD]
[/TR]
[TR]
[TD]30min 6.5km/h[/TD]
[TD]4x6/62.5kg (1m)[/TD]
[TD]3x8/30kg (1m)[/TD]
[TD]3x10e/15kg (1min)[/TD]
[TD]3x8e/10kg (1m)[/TD]
[TD]3x15/5kg (1m)[/TD]
[/TR]
[/TABLE]

 

[spartacus]

[TABLE="width: 236"]
[TR]
[TD="colspan: 2"]walk machine[/TD]
[TD]cycling machine[/TD]
[/TR]
[TR]
[TD="colspan: 2"]30 min 6.5km/h[/TD]
[TD]15 min 29.5km/h[/TD]
[/TR]
[/TABLE]

 

[canned tuna]

Deads beltless
220 x 4,4
230 x 4,4,4,4

Done

Sent from my D6653 using Tapatalk

 

[Shrek]

Bench 4x4
Ohp - 4x6
Dips - 15,12,10
Rope Pushdown - 3x12

 

[spartacus]

[TABLE="width: 625"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]medium pulldowns[/TD]
[TD]machine rows[/TD]
[TD]upright rows[/TD]
[TD]close grip pulldowns[/TD]
[TD] 5m rest[/TD]
[TD]dumbell curls[/TD]
[TD="colspan: 2"]one arm cable curls[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]3x8/61kg (1m)[/TD]
[TD]3x8/63.5kg (1m)[/TD]
[TD]3x8/40kg (1m)[/TD]
[TD="colspan: 2"]3x8/63.5kg (1m)[/TD]
[TD]3x8/2x15kg (1m)[/TD]
[TD="colspan: 2"]3x9e/15kg (30sec)[/TD]
[/TR]
[/TABLE]

 

[Shrek]

Limited time.
Fr Squat - 4x6
Leg Ext - 4x6
Leg Curl - 4x6

 

[simo74]

^ nice quickie shrek, good work

 

[Shrek]

It was intense

 

[spartacus]

[TABLE="width: 625"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]overhead press[/TD]
[TD]bench press[/TD]
[TD]dips[/TD]
[TD]flies[/TD]
[TD]3m rest[/TD]
[TD]overhead tricep press[/TD]
[TD="colspan: 2"]single am tricep cable extension[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]3x8/40kg (1m)[/TD]
[TD]3x8/70kg (1m)[/TD]
[TD]2x8 (1m)[/TD]
[TD="colspan: 2"]3x8/2x15kg (1m)[/TD]
[TD]3x8/28kg (1m)[/TD]
[TD="colspan: 2"]3xe/15kg (30sec)[/TD]
[/TR]
[/TABLE]

 

[spartacus]

[TABLE="width: 236"]
[TR]
[TD="colspan: 2"]running machine[/TD]
[TD]walk machine [/TD]
[/TR]
[TR]
[TD="colspan: 2"]15min 11.5km/h[/TD]
[TD]5min 6.5km/h[/TD]
[/TR]
[/TABLE]

 

[Shrek]

Trained guts again today. A few more sessions still to go. ?
I'll be fatter than [MENTION=12409]L.P.S.[/MENTION]; at this rate. ?

 

[simo74]

Now that's a mther fking goal right there. #fatterthanlps

 

[Shrek]

He'll be hard to catch, him being 117+ kegs and all.

 

[simo74]

Lmao I rekon if you tried hard you could have a good dig at it

 

[showdownhero]

7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

Mixed Grip Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3

Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight

today's workout

 

[Headley]

Me and a housemate (who is as fit as fk) went to a free boxing class at a park somewhere in the evening for an hour, was a good workout. Something different anyway. Helped rehab my injury some more

 

[Shrek]

Slowly increasing the squat weight. Knee feeling better.
Sq - 105 x 4,4,4,4
SLDL- 100 X 5,5,5,5
Leg Ext - 45 x 12,12,12

 

[Big Mick]

Chest and abs today!!

 

[showdownhero]

http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/

Lifting heavy things is more metabolically taxing than most people realize.
Most people think of weight training as a purely anaerobic enterprise, but the majority of the energy you use to train is produced by your aerobic energy system.
Cardiovascular training can improve your recovery between sets and workouts, and won’t interfere with strength or muscle gains if you do it correctly.
Low intensity cardio should be prioritized over interval training for the most part.

Don't forget to do your cardio boys