The Workout Thread

[sideways]

http://www.youtube.com/watch?feature...X9TaJIyM#t=74s

+ sled pulling

Feeling the BURN. THE BURN!

[CrowdAds]

[sideways]

5K run

pull-ups

beer and bacon

[sideways]

2k rowing

3 x 10 busters (burpees + thrusters combined into one)

Tabatha intervals:
hug a twinky
toes to bar
dips
push ups

Boxing bag work

Basketball

Feels Good!

[The DarkSide]

I've been out of commission for around 2 weeks now,...sux!!! Enjoy sideways!!!

[sideways]

Damn that sucks man! I'll push ahead and populate this thread with some fun workouts for when you are back in shape.

[The DarkSide]

Kool mon!!!

[sideways]

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

weight scaled and HSP done against a wall without parallette bars

Increasing difficulty sled pulling up to a 100m pull with a 100 kg sled.

Warmup and stretching

[Syndrome]

I know sideways wont approve, but here is my weight room. Now if only I could get myself to use it more often... lol.

[The DarkSide]

Brother, we'd be in there 4+ days a WEEK if I lived anywhere NEAR you!!! That gear is top notch!!!

PS: I'll resume my basic rowing and kettlebell swings starting tomorrow,...I should be good by then.

[sideways]

Cool, thanks for sharing!

Yeah, that gym is not really spec'ed according to my philosophy but to each his own. If I were to change it to my liking I would sell the large multifunction machine by the window and one of the bench press machines. The lateral pulldown machine I would change for a wall/roof mounted sturdy chin up bar. Then reorganize to clear a bit of space, this would free up some space to work on olympic lifts and whatever else in the center of the gym. Maybe add some bumper plate weights, dip station, yoga mat and skipping rope.

Here are some ideas.
http://library.crossfit.com/free/pdf...sue1_Sep02.pdf

You can do a lot with a bit of space and some bars. Reference Hannibal and other ghetto workout style fitness programs. Modern gyms are cluttered beyond belief by useless isolation equipment. (Yours is not bad in that sense)

You Tube

You Tube

My home gym consists of the following:
2 meter by 4 meter open space with adjacent wall
90l duffle bag with plethora of straps (filled with laundry)

With that I can do a lot. You have all your body weight exercise and variations with the laundry bag for weight.
Hand stand pushups/ pike press
Pushups (dive bombers, reverse dive bombers, narrow, wide, jumping, one handed etc etc etc)
ab work (sit ups, crunches, plank, leg lifts, side to side(legs) etc etc etc)
back extensions
Most kinds of squats (pistols, weighted squats, overhead squats, frog squat)
Bulgarian bag work (versatile tool for a home gym)
Thrusters/ Wall ball shots
Neck training
Using the bag as a kettleball
Calf raise
Burpees

[Syndrome]

Yeah, before I only had the smallest bench machine and the dumbbell set in there, but my brother moved back in and brought all his gear with him. Its pretty cluttered right now, I have cleaned it in a bit. I do wish the room was at least 2 feet bigger. But I do have plenty of space around the pads, but its all tile so not good for dropping weights. lol.

[WalkGood]

Originally Posted by Syndrome

I know sideways wont approve, but here is my weight room. *2 pictures*

You had me fooled, I thought your work out room looked more like:

[The DarkSide]

I thought Syndrome would have that kind of "workout room" as well,... I'm still damn impressed!!!

I have a Bowflex, a door-frame mounted chin up bar, 3 different size kettlebells, Bowflex adjustable dumbbells (90lbs), 2 40lb cast iron dumbbells, a dipping device,...and NO ROOM TO USE 99% OF IT!!!

Oh, yeah, I have a hydraulic rower,... I actually use it 40+ minutes a day 5+ days a week, when I'm not sick.

[Syndrome]

Well I also have that kind of work out room WG, and it gets used MUCH more.

Though in the pic you posted they aren't using strong enough liquids. My motto is, if it wont light on fire... then don't drink it!

[WalkGood]

^^ lol

[sideways]

Bubbles and Beer or GTFO

[steinburger1109]

I alternate weeks between body weight/less traditional lifts and more traditional lifts. This week is the latter, today was lower body:

2x10 overhead squat, empty bar
4x4+heavy burn squat, 195 pounds
4x6 clean, 135 pounds
3x8 one legged dumbell squat, 45 pounds, superset glute-ham raises 3x10
7,6,5 hexbar deadlift, 185,195,205
4x10 explosive barbell shrugs, 135 pounds
3xFailure inverted rows
4x4+heavy burn jerk, 115 pounds

And finishing with a little upper body:

3x8 close-grip bench, 125 pounds superset with diamond pushups 3xFailure
3x8 lawnmower, 45 pound dumbell superset with dumbell high shrugs 3xFailure

And cardio up with some box jumps, 4 feet, 3xFailure

Oh, and follow all that up with a ridiculous amount of water.

[Jack4L]

Considering I work for a sports equipment company I was (and kind of am still, as far as my goals are) in pretty bad shape, but I accepted a challenge from a co-worker and have been going 3 times a week to the Gym for cardio and 3 times a week basic muscle and weight training. Which is quite an improvement from before, I used to just go to the gym irregularly, usually doing one thing like a mad man until I got tired and then maybe do that again after 2-3 days and then maybe take a week off completely exhausted :P

Best thing I learned was to not overdo exercise and just listen to my heart rate, which is why I go to the gym for cardio- its easier to concentrate on keeping yourself at a efficient level then when running cross country. I pretty much went from really irregular exercise patterns, at best 1-2 hours a week of exercise, to now over 6 (4 of which are cardio) hours a week and still never feeling tired.

My goal is still pretty high though, to commute 30km a day to work. So that's roughly 7.5-10 hours of cardio a week. Its not impossible, right now but I'd definitely be completely wrecked after work if not already quite tired when I get there :P

[sideways]

12 minute jog to chin up bar (about 2 km)
10 minutes of chin ups (60 reps)
10 minute jog back (about 2 km)

Benchmark set, now to do it quicker with more reps.

[The DarkSide]

A few light sets with a dumbbell circuit, a 40 minute row, then super-hot hot wings and a pink girly drink at TGI Friday's. I'm all ready for beddy-buy time!!!