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What exercise did you do today? Log your workouts, keep accountable

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  • #31
    !

    ^Cool cool... three dogs..wow!


    Today I'm going on a very long bike ride, i'll clock in the kms/miles once I'm back.
    I have to burn off all the food and beer I drank yesterday while swimming all day and lazing around the pool.

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    • #32
      Chest & Back:

      Weight used set to fail at 8 reps, so most reps to 6.

      Incline Press (machine) 4 seconds concentric, 4 second eccentric - X 3

      Chest Press (machine) 4-4 secs X 2

      Low row (machine) 4-4 secs x 3

      Push down (cable, bar) x 2

      Mid row cable 4-4 secs (machine) X 3
      *Emphasis on Traps and Rhomboids not Lats,
      pulling to lower chest with elbows out.

      Lat Pull down 4-4 secs X 3

      5 pull ups

      Barbell Row (with rack) X 3

      Time 31 minutes.

      Pre-work out meals (lifted at night): 4 meals = 120 grams of protein

      Post-workout meal: carbs (beans) 35g of Protein (chicken); broccoli.

      Supplements taken today:

      3g Creatine Monohydrate
      Citrulline Malate (6g pre-workout days only )
      Beta Alinise




      LWO Community strong!

      Comment


      • #33
        ^Great stuff, Boots. Are you still doing yoga?

        I need to get back at the gym soon, I've mostly been doing cardio and yoga this past week or so.

        Comment


        • #34
          Originally posted by vendetta4real View Post
          ^Great stuff, Boots. Are you still doing yoga?

          I need to get back at the gym soon, I've mostly been doing cardio and yoga this past week or so.
          I'm doing Yoga at the moement. My teacher moved out of town.

          I recently joined a new gym and free yoga classes (well, there included in the price) are offered.

          I'll start again but I'm busy enough with lifting at the moment.

          I've gained 8 kilos.

          I'm trying to focus more on increasing strength just to see if I can do it at 50 nears. It's working.
          LWO Community strong!

          Comment


          • #35
            Originally posted by vendetta4real View Post
            ^You are so very mean.



            Awesome, JJ!
            What do you do for Athlean X? I've seen some of the videos?


            ---
            Today doing 60 minutes of flow yoga
            30 minutes of biking
            As the free videos on YT cured my issues, I signed up to their program. The program is very different to the free vids. Includes meal plans which is great as I eat more than I did before. I don't always follow the menu.

            It's intense but for only 20 mins with a minute break in between reps. As the weeks pass it gets harder with challenges set at the end of each month and the rest periods reduced to 30 seconds or zero. Conditioning, strength, lower body core and upper. When I started I could barely do 5 pushups. Completed my 400x challenges in the first month. 100 pushups, 100 bar pull ups, 100 body squats and 100 sit-ups. 18 mins to complete, if you fail, you start the month over again. I can now complete in 11_12 mins. Just completed 20-20 challenge. 20 reps of 4 different exercises. Each round has one min max. Finish in 50 seconds, you get 10 seconds rest. Do 15, you pass, 20 is elite level. Less than 15 you start the month again. Managed to keep all my reps at 38 seconds max leaving me with 22 seconds rest and completed the 20.

            Waist line down from 38 to 33 and starting to look ripped if I say so myself. Not looking for muscle mass, just lean and in shape. Best I've looked and felt I my 47 years. It's great boost for others as well as some of my employees and customers who haven't seen me for a while have been inspired to do the same.
            Last edited by Jesus Jones; 08-02-2019, 08:55 AM.

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            • #36
              ^^Good luck, Grampa.

              ^That is so awesome, JJ. It seems like a very tough workout and a lot of circuit and bodyweight exercises..almost like Jillian Michaels body shred type of stuff or PX90. You are my age..you must feel good and proud.

              --
              Today I did a 50 min all out bike ride, with heart rate in a fat burning zone. I use my Garmin sports watch to check my heart rate and I revved it up high tonight. I have been working long hours and haven't had a chance to do yoga or go the gym all week.. will be this weekend though.

              Comment


              • #37
                Did a 24km bike run in heavy wind.
                Strange weather here last few days.
                God, the panic within the Dems, MSM, and left must be horrifying...realizing that Joe is really the best they've got.

                Comment


                • #38
                  Did a 45 kms bike ride today with my bf. It was the most beautiful scenery and a ride I've been wanting to do for a long time.
                  Fuxin love the summer!


                  IMG_4985.jpg

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                  • #39
                    Lots of fakers out there though ripping Jeff Cavalier and Athlean X off. V-Shred one of them. Copies his stuff from a year or so ago and puts it out as a new exercise.

                    Comment


                    • #40
                      Originally posted by Jesus Jones View Post
                      Lots of fakers out there though ripping Jeff Cavalier and Athlean X off. V-Shred one of them. Copies his stuff from a year or so ago and puts it out as a new exercise.
                      Yes, I saw a vid from some wannabe busting on AthleanX.

                      And because of it he got a bump in subscribers - which will only be a one-time pop.

                      There are some very good Youtubers on health and fitness out there. I follow about 5 of them.

                      But AthleanX (Jeff Cavalier) is the best I've every seen. Also, he never trashed anyone, never mentions anyone at all. Never says anything negative.

                      He is one of the very, very, few people on Youtube that make serious coin. And he deserves it.
                      LWO Community strong!

                      Comment


                      • #41
                        Today: Legs & Arms

                        Legs:


                        Barbell Squat X 5 sets of 8 reps each

                        Ham Curl (machine) X 2 (4-4 = 4 secs concentric (up), 4 seconds eccentric (down) - very heavy weight.

                        Leg Extension X 2 (4-4) very heavy

                        Arms:

                        Sitting lean back DB curls X 2, 4-4 very heavy

                        Standing BB curl X 2 4-4, very heavy

                        Smith Bar Close Grip press (for Tris) X 4, 4-4 very heavt

                        Forearms:

                        Reverse cable curls X 3, 4-4

                        Hammer curls, X 2, 4-4, very heavy

                        Standing BB flexor curls (BB behind back) X 3

                        Y-rope curls (thumbs pointed up) X 2

                        Standing able forearm pull

                        BB wrist curls, palms facing up.


                        Time 48 minutes.


                        Supplements:

                        4g Creatine, Daily
                        Beta Alinine, Daily, but double dose on workout day
                        Citrulline Malate, 6g pre-workout days only

                        Post workout meal:

                        4 oz of chicken
                        Some Quinoa with Basmati rice
                        little salad, tomato, onion, and Kimchee
                        LWO Community strong!

                        Comment


                        • #42
                          Originally posted by vendetta4real View Post
                          Did a 45 kms bike ride today with my bf
                          You need to post a picture so we can determine if he's good enough for you & give him a ranking out of 10

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                          • #43
                            Originally posted by Mr Tinkles View Post
                            You need to post a picture so we can determine if he's good enough for you & give him a ranking out of 10
                            Yeah, and post a pic of the bike(s) so we don't suspect you're riding Mopeds!
                            God, the panic within the Dems, MSM, and left must be horrifying...realizing that Joe is really the best they've got.

                            Comment


                            • #44
                              Nice evening tonight, couldn't upload my running app screenshot for some bizarre reason despite resizing it to 3000, it still came out tiny
                              Last edited by Arthur Daley; 08-09-2019, 12:14 AM.

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                              • #45
                                Originally posted by Mr Tinkles View Post
                                You need to post a picture so we can determine if he's good enough for you & give him a ranking out of 10
                                I should have said with my friend, an ex bf who is still just a friend. I'd rather not post a pic.

                                Comment

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