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My training log18479

getfit24 private msg quote post Address this user
5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

I also did yesterday's finisher which is:

8 sets
20 sec exercise, 10 sec rest
box jumps
KB sled, 35lb kb
rope pull
skier's swing, 10lbs db
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getfit24 private msg quote post Address this user
3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups
Post 77 IP   flag post
getfit24 private msg quote post Address this user
usual stretch
warm up
4 sets
10 sec jumping jacks
10 sec high knees

4 sets
20 sec 8lb ball slams
20 sec elbow plank

4 sets
20 sec 5lb db push press
20 sec 20lb kb swings

4 sets
20 sec 5lb db front rows
20 sec hip thrusts

4 sets
5 5m sprint
15 standing crunches
Post 78 IP   flag post
getfit24 private msg quote post Address this user
seated chest press
4x10 50lbs

inclined db press
3x10 15lbs

side lateral raise
3x12 5lbs

seated bent over rear delt raise
3x12 5lbs

Finisher:

4 rounds

20 rope slams
12 ea side, 24 total, medicine ball woodchops
10 3M lateral shuffle
6 burpees
Post 79 IP   flag post
getfit24 private msg quote post Address this user
back squats
2x5 bar weight warm up
5x5 85lb, working sets

RDL
8 115lbs warm up
5x5 135lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
Post 80 IP   flag post


getfit24 private msg quote post Address this user
4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
Post 81 IP   flag post
getfit24 private msg quote post Address this user
5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row
Post 82 IP   flag post
getfit24 private msg quote post Address this user
Deadlifts
5x5 135lbs, increased my working to about 60%
Front squats
4x6 65lbs
Leg press
4x12 150lbs
Lying leg curl
4x12 50lbs
Leg extensions
4x12 60lbs


Presses:
Overhead press
5x5 45lbs
Chest press
4x12 60lbs
Flyes
4x12 20lbs
shoulder raise machine
4x12 20lbs
lateral shoulder raise
4x12 10lbs
Triceps pushdown
4x12 20lbs
Post 83 IP   flag post
getfit24 private msg quote post Address this user
4 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters
3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
--
Power cleans
4x8 65lbs
Hang pulls
4x8 55lbs
Shrugs
4x8 bar weight
Post 84 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@getfit24 Do you just train the one day a week?
Post 85 IP   flag post
getfit24 private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
@getfit24 Do you just train the one day a week?


No, sir. Just really busy so I never get to log everything on here.. I try to keep the workouts in my phone though. Have yet to transfer em all..
Post 86 IP   flag post
getfit24 private msg quote post Address this user
Hi everyone. Here's my workouts for the past week:

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

--

Back squats
8 bar weight warm up
4x8 65lbs
RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped

--

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row



front squats
warm up sets:
5 55lbs
5 65lbs
working:
5x5 75lbs

deadlifts
warm up:
1x8 95lbs
5 155lbs
working:
5x5 175lbs
Post 87 IP   flag post
getfit24 private msg quote post Address this user
3 rounds
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch



Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb



5 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

3 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry
Post 88 IP   flag post
getfit24 private msg quote post Address this user
3x12 20lb straight bar bent over rows
200 counts jump rope
5 minutes HIIT on stationary bike

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups

--

5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope

--

20 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
Post 89 IP   flag post
getfit24 private msg quote post Address this user
3 rounds

30 rope slams
30 ball slams
30 goblet squats
1 minute plank

20 minutes spin



Bench
5x5 60lbs

accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys

15 mins treadmill



back squats
5x5 80lbs

4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge

20 minutes elliptical



5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps

10 minutes spin
Post 90 IP   flag post
getfit24 private msg quote post Address this user
Deadlift
5x5 185lbs

Front squats
4x6 65lbs

Leg press
3x12 200lbs

Leg extension
3x12 80lbs

Lying leg curls
3x12 80lbs

Metabolic:
15 minutes spin
3 rounds
12 kb swings
10 inverted rows
8 burpees



Bench
5x5 85lbs

Db press
3x12 30lbs

Db flys
3x12 40lbs

Metabolic:
15 minutes inclined walk
3 rounds
12 suspension push ups
10 plank reach
8 goblet squats




45 minutes run



Back squats
5x5 95lbs

RDL
4x6 135lbs

Goblet squats
3x12 35lbs

Lunges
3x12
Post 91 IP   flag post
getfit24 private msg quote post Address this user
3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill




10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
Post 92 IP   flag post
getfit24 private msg quote post Address this user
Overhead Press 3x3

High rack lockouts - 3x8
Face pulls - 4x10
Triceps pushdown - 4x10
Overhead triceps extension - 4x10
Side lateral raise - 4x10
Shoulder press - 4x10

4 sets
5 ea side lateral wall balls
12 kb swings
15 ball slams

--

Deadlift: new PR at 235.
Post 93 IP   flag post
getfit24 private msg quote post Address this user
10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
Post 94 IP   flag post
getfit24 private msg quote post Address this user
Overhead Press 3x3

High rack lockouts - 3x8
Face pulls - 4x10
Triceps pushdown - 4x10
Overhead triceps extension - 4x10
Side lateral raise - 4x10
Shoulder press - 4x10

4 sets
5 ea side lateral wall balls
12 kb swings
15 ball slams
Post 95 IP   flag post
getfit24 private msg quote post Address this user
5 rounds
15 kb swings
12 ball slams
10 burpees
5 hip thrusts


20 minutes elliptical
Post 96 IP   flag post
lasjack private msg quote post Address this user
Do you prefer the elliptical over a treadmill?
Post 97 IP   flag post
getfit24 private msg quote post Address this user
Quote:
Originally Posted by lasjack
Do you prefer the elliptical over a treadmill?


I actually do... I hate running lol
Post 98 IP   flag post
getfit24 private msg quote post Address this user
5x45lb back squats
5x65lb
2x5 85lb
5x95lb

5x5 RDL
85/95/105/125/135lbs

Goblet squats
4x12 35lbs

Leg curls
4x12 50lbs

Leg extensions
4x12 50lbs

Elliptical, 20 mins 3,000 strides
Post 99 IP   flag post
getfit24 private msg quote post Address this user
3 sets
5 oly bar cleans
30 sec plank

4 sets
12 hip thrusts
10 TRX push ups

4 sets
10 TRX inverted rows
10lb kb step ups, 10 ea side
35lb suitcase carry walk

1500 strides elliptical
Post 100 IP   flag post
getfit24 private msg quote post Address this user
BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY


--

BACK SQUATS AT 3X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10

BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 3X5 90%1RM

ACCESSORIES:

FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

--

CARDIO
Post 101 IP   flag post
339985 101 26
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