The Official: Post a workout thread

Originally Posted by Glight

Rough one today.

400m ruck with 100lbs
800m jog with 20lb vest
1600m run
800m jog with 20lb vest
400m ruck with 100lbs

24:17. Brutal.

where do you get the rubber mulch? I've been trying to make a few of these. Like 50lbs, 80lbs, and 100lbs.

Originally Posted by B_Cyrus

where do you get the rubber mulch? I've been trying to make a few of these. Like 50lbs, 80lbs, and 100lbs.

Landscape supply yard. I was going to get a bunch I bags of it from home depot but the bulk was a lot cheaper.

Originally Posted by Hockeyman17

Back Squat - focused on a closer grip and shrugging shoulders to keep bar off spine. Worked better but still slightly sore on one of my vertebrae, not as sore as last time with 4x305.

12x45, 8x95, 8x135, 6x185, 6x225, 6x275

OH Press

12x45, 8x95, 8x115, 6x125

Superset Calf raises & Pull ups

12x135, 12x145, 12x155
8-8-8

Dips - 15 -15 -15

You should change your sig to Superman

Originally Posted by jelani

You should change your sig to Superman

Why do you stay that?

Originally Posted by BMW_Matt

Why do you stay that?

Dude works hard just giving him props.

Originally Posted by Glight

Landscape supply yard. I was going to get a bunch I bags of it from home depot but the bulk was a lot cheaper.

do you just put them in black plastic trash bags, or do you leave them in their bags and leave them in their packaging and throw them in the sea-bag?

Front squat
Bar x 8
95 x 5
135 x 5
185 x 5
205 x 5
225 x 5
Drop set leg press
8 plates x 10
6 plates x 10
4 plates x 10
2 plates x 10
Burnout
X 2
Leg extension
X12
X12
X12
Dont remember the weight, was a new gym and it had free weights instead of machine.
Calves
X10
X10
X10
Ab/adductors
140
160
205 all to 10
Abs.

Bleh.

Shoulder press DB
30x8
50x8
75x8
80x7
85x5 had some help on last 2
Hc
95x5
135x5
155x5
Got kicked out by softball team cause it was raining outside

Low row
160x10
180x8
200x6

Shrug-DB
85x10
90x8
Lost grip and left to go to happy hour.

This one is kindof like a modified Murph:'

Run 1 mile
100 v-ups
200 pushups
300 air squats
Run 1 mile

Finished in 44 min. The pushups killed me. I thought it would much easier to break 40min. My quads are on fire today.

5 sets of db lunges supersetted with 5 sets of front squat.

Leg press, narrow, high 3x12
Supersetted with hack squat 3x8

And 5 rep box jumps. Started at like 12" and went to like 30"

Ow.

Originally Posted by BMW_Matt

That's the most I've ever done. I was gonna stop at 365 for 3, but I just wanted to try to get 4 plates so I could say I could. But there were no more regular plates (1st day back of new semester, so everyone was there) so I used the rubber bumper plates. It was in KG, which I didn't know at the time and threw on 2. Calculated it afterwards. No chalk, straps, or belt so that was raw.

I got a massage last week and my back is feeling awesome. Knees are meh, but I think I maybe pulled a lower left Ab muscle a week or so ago. There's some pain when I flex, or when I do some Ab exercises. Didn't hurt when doing deadlift tho.



Hockeyman, the comment about back squatting and it being on your spine is one of the major reasons I don't back squat. Putting that much weight directly on your spine is just asking for trouble. I have a few friends that have herniated discs and their lives are hell. I'm not trying to go through that just so I can say I squatted xxx. Unless you're an athlete, leg press will get you around the same size as Back Sq, with less pressure on the joints.

from my experience and what ive heard, leg press puts your spine in a more compromising position, especially if you try to get deep. youre essentially putting more stress on your lower discs because of the angle they position those in

i havent been here in a long ass time. but my workouts have gotten way more intense lately. ill try to start updating again. baseball takes up 70% of my day

last one i remember.

5 rounds

TRX push pull x 8 each side
TRX row x 15
power snatch x 8
DB twist bench x 8 each side
RDL x 8 each side

probably as lean as ive ever been! but many of my workouts are this way. will be at it again at 7am tomorrow

Originally Posted by BreakMyWallet

from my experience and what ive heard, leg press puts your spine in a more compromising position, especially if you try to get deep. youre essentially putting more stress on your lower discs because of the angle they position those in

Heavy back Squats put the weight directly on your back, compressing your spine. Look at the angle of your spine when you're at parallel. Your back and core is supported by the chair you're laying on...and damn bumping old post lol

haha like i said i havent been ehre in a while. i dont back squat anyway. or leg press for that matter, but i heard leg press was worse for hip flexors and something about your lower spine being out of wack, cant remember where i read it at

today: density: 5 rounds. great workout

TRX: face pull/ W/ T- x 10
hang clean- x 8 (215lb)
TRX: muscle ups- x 10
deadlifts- x 8 (315lb)
lateral squats with dumbell (holding like a goblet squat)- x 10 (80lb)

bomb ass workout this morning.


shrug+hang clean- 6x5x4- ended at 235

barbell box step ups- 6-5-4- ended at 255
superset
DB swings- 95 lb- 3x10

TRX circuit (did it with a buddy)
row+face pull+W+ bear hug both ways= 1 set- 3x7
superset
body squats ( did as many as i could while he wsas on TRX) usually about 50-70 at a time.

finisher
TRX pike+saw
bridge circuit (lift leg, lift arm, arm+ leg, ect

im beat

todays:

wide grip Power snatch- 5-4-3- ended at 175

front squats- 5-4-3- 235-255-285
superset
high box jumps- 3x10

TRX
low row/muscle up/T/W- 3x7
superset
jump squats- usually around 30

density:

hang cleans 5x5
bulgarian split jumps 16x5
trx: row/face pull/W/bear hugs- 8x5
DB swings- 10x5
curtsey lunge- 8x5

working out basically everyday but i havent really posted anything.

5 rounds. 5 reps each. heavy lifts

deadlifts- ended at 405
goblet squats- 140lb
RDLs- 140lb
weighted wide grip pull ups- 35lb
TRX jump squats (10)

legs will be done tomorrow.

Originally Posted by BreakMyWallet

working out basically everyday but i havent really posted anything.

5 rounds. 5 reps each. heavy lifts

deadlifts- ended at 405
goblet squats- 140lb
RDLs- 140lb
weighted wide grip pull ups- 35lb
TRX jump squats (10)

legs will be done tomorrow.

good sh1t man. Getting ready for the season?