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Ben
Personal Trainer
Canada
1784 Posts |
 Posted - 10/03/2009 : 7:14:30 PM
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I trained legs today. I've been training legs on Saturdays for the past few weeks and am going to try to keep it up through to the end of the year. It's one of my harder and heavier lifting days with quite a bit of volume and I feel like Saturdays are one of my strongest training days.
I started my workout with a 2000 M row for a warm-up (7 minutes 48 seconds) then moved on to the following circuit. I did most of the exercises individually and took about 1-2 minutes rest between sets. I supersetted the glute bridgesand chest raises at the ned though because both were body weight exercises and done on the floor.
Barbell Front Squats x 5
Dumbbell Deadlifts X 4
Sumo Leg Press x 3
Single Leg Glute Bridges x 2
Dumbbell Chest Raises x 2
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sam22
United States
169 Posts |
Posted - 10/03/2009 : 8:06:33 PM
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I did a lower body workout today too! I started on the treadmill and ran for 20 minutes. Well I walked for the first few minutes then I ran so it was probably more like 17 or 18 minutes. 
After that I did a couple of circuits. My first circuit was ball squats while holding a dumbbell, alternating lunges with a medicine ball shoulder press and exercise band heel kicks. My second circuit was one leg sit squats on the bench, side glute kick outs on the bench and stability ball hamstring curls.
I finished up my workout with some ab work. I did some stability ball crunches, side plank hip raises on the Bosu and alternating leg drops. As you can see, I get all of the exercises for my workouts from this site. Thanks guys!  |
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Monarchking
New Zealand
206 Posts |
Posted - 10/07/2009 : 02:19:35 AM
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a semi all round workout here focused on lower body and arms, very intense 4-6reps.
Squats 3x5
Deadlifts 4x1-6
machine leg curls 3x6
bicep curls 3x6
close grip bench 3x4-6
i actuly did this yesterday  hoping to improve my deadlift n squat so hitting the local gym so I can safly squat heavy in the safty rrack
Peace |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/08/2009 : 6:33:37 PM
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My training partner Jeremy and I had a really good workout today. It was a pretty simple superset consisting of barbell deadlifts followed by dumbbell chest press.
10 sets of each for 5 reps per exercise.
Deadlift - 225 lbs
Chest press - 80 lb. dumbbells
And let me tell you, my body was trashed by the end of the workout! |
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Monarchking
New Zealand
206 Posts |
Posted - 10/08/2009 : 8:17:55 PM
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Nice man. I havent had a training partner for a few months now. But am trying to recruit a couple of people. Just sucks I live out of town a bit.. kk back to training, nice workout I managed a 2hour lunch break so just snuck in a:
Incline Bench
weighted pul ups
DB shoulder press
DB shrug
3x6 |
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Monarchking
New Zealand
206 Posts |
Posted - 10/09/2009 : 01:48:31 AM
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quote:
Originally posted by Ben
My training partner Jeremy and I had a really good workout today. It was a pretty simple superset consisting of barbell deadlifts followed by dumbbell chest press.
10 sets of each for 5 reps per exercise.
Deadlift - 225 lbs
Chest press - 80 lb. dumbbells
And let me tell you, my body was trashed by the end of the workout!
hey man, what sort of rest periods? |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/09/2009 : 2:45:33 PM
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As little rest in between as possible.. probably like 30 seconds to a minute for the first 5-6 sets and more like 1 minute to a minute and a half for the last 4-5 sets.
I was bagged by the end and am pretty sore today! |
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wannabesteve
United States
13 Posts |
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BiigCal
Australia
108 Posts |
Posted - 10/14/2009 : 9:28:10 PM
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Today for me was MidBack, Upper traps and Brachialis
V Handle Chins, 7,6,5 + 5 partials on the last set
Dumbell Pullovers, 2x9
Undergrip Rows drop set x 2
One Arm Dumbell rows, 3x9 + 5 partials on the last set
Bent over Bent arm laterals, 2x7-9
Dumbell Upright Rows, 3x7-9
Dumbell shrugs drop set x 2
Incline hammer curls, 2x9 + 5 partials on the last set
Normal hammer curls drop set x 2.
this is an exaughsting workout but is one of my favorites of the week at the moment... unfortunately ran out of time to do any cardio afterwards. |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/15/2009 : 6:15:32 PM
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I've switched my workouts up a bit in the last few weeks and am trying to focus a bit more on conditioning and improving my anaerobic capacity.
My training partner Jason and I started out the workout today with a variety of body weight exercises for about 15 minutes or so to warm-up.
Light jog, lateral shuffle, walking lunges, bear crawl, crab crawl, squats, push-ups, medicine ball trunk twists, heavy bag throws and leg drops.
After that we did the following circuit one after another as many times as we could in 20 minutes.
5 wide grip pull ups
10 push-ups
15 body weight squats
Now this might now seem like a lot but we were able to do 12 circuits in the 20 minutes and let me tell you.. I was absolutely exhausted by the end! I can already feel the soreness in my legs and am sure I will be getting out of bed a bit slower tomorrow morning! |
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Monarchking
New Zealand
206 Posts |
Posted - 10/20/2009 : 03:32:33 AM
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go hard men.
i was a chest/shoulder.
focusing on the stretch more than ever and tryed some drop sets for shoulders. Got a mad pump going so was real happy.
3sets, super stretches.:)
flat db bench
incline flys
pullovers
pushups throughout
militarty press(could hardly press anything lol x3)
side raises(4drop sets)
Bradford press(light weight a few sets to get about 100 reps)
ill hit rear delts with my back. I can acheive a mad burn with shoulders, but never realy sore nxt day. got the shakes atm so hopfly stimulated some growth :P
FORGOT to try my new db chest press technique! |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/20/2009 : 5:19:58 PM
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I did a couple of back/leg/core circuits today.
Warm-up:
5 mile bike
500M row
Circuit 1: (4 sets)
bent over dumbbell row - 5 reps
narrow grip pull-up - 10 reps
heavy medicine ball trunk twists- 15 reps per side
Circuit 2: (3 sets)
Bosu burpee with overhead press - 15 reps
sumo leg press - 15 reps
exercise band straight arm pulldowns - 15 reps
exercise band tricep extensions - 15 reps
And I finished the workout with 3 minutes on the old school stairclimber!
Hey Aron.. what is this new db chest press technique.. anything I might want to try? |
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Monarchking
New Zealand
206 Posts |
Posted - 10/23/2009 : 4:38:17 PM
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quote:
Originally posted by Ben
Hey Aron.. what is this new db chest press technique.. anything I might want to try?
Hey, its nothing amazing, but I need to keep my elbows closer to my body so I can stretch the pecs more and putting less stress on my front delts.
Kind of like palms facing each other, i dont know why i havent been doing it! :) is this how you would dod a dumbel press? |
Edited by - Monarchking on 10/23/2009 7:00:06 PM |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/23/2009 : 7:01:29 PM
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My workout today consisted of the following.
Started with 5 miles on the bike for warm-up then followed that with squat press, walk-outs with push-ups and dumbbell woodchops. After that my training partner and I did the wide grip pull-up, push-up and body squat circuit for as many times as we could in 20 minutes. We managed to squeak out 11 cycles.
My hip flexors and quads are going to be very sore tomorrow..
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/24/2009 : 8:42:30 PM
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My legs were pretty sore today and I was a bit tired but I still managed to pull off a pretty solid workout.
Warm-up:
5 minutes on the bike
1000M row in 3 minutes 23 seconds
Superset #1:
Barbell deadlift (225 lbs. x 5 reps)
Double Bosu push-ups (15 reps)
Superset #2
Narrow grip lat pull downs (10 reps)
Cable woodchops (15 reps per side)
Bosu weight front raises (15 reps)
That was my sixth hard training sessions this week 3 boxing and 3 strength and conditioning. I am definitely taking tomorrow off!
Have a great Sunday everyone!  |
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Monarchking
New Zealand
206 Posts |
Posted - 10/25/2009 : 01:04:56 AM
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quote:
Originally posted by Ben
Have a great Sunday everyone!
tyvm |
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Marlaena
Canada
263 Posts |
Posted - 10/25/2009 : 02:23:55 AM
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I trained at the same time as Ben today so I did a similar workout to him but switched up the first circuit...
Warm Up
5 minutes on the Bike
1000 Meter Row
Circuit 1
TRX - T-bar one armed body row
Alternating Chest Press
Exercise band Reverse Fly
Tricep Extensions
Bosu Side Plank Hip Raises
I jumped in with him for the second circuit and did the same exercises but with lighter weights obviously..
M
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Monarchking
New Zealand
206 Posts |
Posted - 10/27/2009 : 1:38:09 PM
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| hey ben, what is your time for a 500meter row? I did one after my back workout yesterday for the first time and it kicked my arse. |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/27/2009 : 5:01:07 PM
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My best time for the 500M row is 1:29. And believe me, it kicked my butt too...
I focused on conditioning again today and did a couple of circuits followed with some intervals on the treadmill.
Warm-up -
a variety of exercises: squats, medicine ball burpees, dumbbell woodchops, butterfly crunches
Circuit 1 -
weight plate step-ups
dumbbell deadlift with row
TRX one arm t-bar row
Circuit 2 -
weighted bar Bosu burpee with press
sumo leg press
barbell trunk twists
Intervals -
7 mph, 7% incline, 20 seconds on, 10 seconds rest, 18 times |
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Ben
Personal Trainer
Canada
1784 Posts |
Posted - 10/31/2009 : 11:19:40 PM
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My friend Jeremy and I trained together today. We started off with barbell deadlifts supersetted with double Bosu push-ups with your feet up on the bench.
http://www.trainwithmeonline.com/exercisenum.asp?exn=204
We did 6 sets - 5 reps of deadlifts @ 225 lbs. followed by 10 reps of slow tempo push-ups.
Then we did a conditioning circuit after that consisted of 15 TRX body rows, 20 alternating barbell push presses and 10 burpee jump ups on to the bench. We did this circuit as many times as we could in 20 minutes. I think we made it through 9 complete cycles. |
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RollanB
Canada
181 Posts |
Posted - 11/01/2009 : 8:35:05 PM
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i rarely train on sundays but i didn't go out last night so my buddy and i went to the gym this afternoon. we did a variation of the massive chest workout.
http://www.trainwithmeonline.com/workout_105_0_Massive_Chest_Work-Out.html
we switched up a couple of the exercises and added explosive plank ups and alternating dumbbell press instead to make it harder. we finished the workout with some arms. did some dumbbell seated curls and tri dips. i like the idea of adding the some conditioning exercises into the workouts too, i think i'm going to try to do one of those timed circuits this week. i don't think my conditioning will be anywhere near what i'd like it to be or think it is!  |
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Topic |
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What did you train today?
