What did you lift today?

warm-up:
3x snatch&squat

workout:
3x5 squat
3x5 hammy curls
3x8 bent leg dl & extensions
3x seated calf raises
3x5 thigh abductor

to many to type but today was chest, tri's, shoulders, lat pull downs and dead lifts. One exercise per muscle group to failure with 3 warm up sets then 3 work sets.

5x5 squats
4x5 incline bench press
5x5 bent over row
3x6 weighted dip

2mile run

[20pushups 10deadhang pullups 30 situps 25 bodyweight squats]x5

had to do an at-homer today b/c of so many errands/papers

3 max effort circuits of:
close-grip push-ups
wide-grip push-ups
lying leg raises w/ ankle weights
standing ab twists w/ resistance band

tomorrow:
cycling 12mi.

Rest workout today, left shoulder is sore:

Pushups 3x25, slow negatives (Diamond, Shoulder, Wide)
Chinups 3x8 (sternum to bar)
Hanging Leg Raises 3x15
2 Mile Run
3x15 Leg Extensions (Left knee is sore too, just pumping blood to the area)
3x15 Leg Curls

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

I forgot it was 3 rounds and did 5 rounds instead.

Time = 22:20

3x5 Deadlifts
4x5 Military Press
3x6 Pull ups

man it has been a long winter. 12mi bike ride killed me about 2 miles from home on the return trip.

First time I've lifted in a while, so I was only using 15 lb dumbbells:

3x20 dumbell bench
3x20 dumbell flies
3x20 inclined rows? now sure what to call them
3x20 dumbell military press
3x20 bicep curls
3x20 tricep curls(?)

It really makes me want to get back into the sort of lifting routine I was doing for football.

205lbs 5x10 normal grip flat bench press

First time I've lifted in a while, so I was only using 15 lb dumbbells:

3x20 dumbell bench
3x20 dumbell flies
3x20 inclined rows? now sure what to call them
3x20 dumbell military press
3x20 bicep curls
3x20 tricep curls(?)

It really makes me want to get back into the sort of lifting routine I was doing for football.

I really hope you have another part to that routine. That was basically all chest/tri.

rayn link me to the program you are using

I really hope you have another part to that routine. That was basically all chest/tri.

he hit two muscle groups in 1 workout, how is that bad

edit:

today was a busy day but yesterday i did

super sets of 3x10 preacher curl and 3x15 side-handed pull-ups
3x10 pulldowns
3x10 seated row

then a bunch of ab and lower back shit

Good deal. I was just wondering if you included the back as much as you did the chest.

4 mi run.. ow im out of shape again

a six pack.

i biked for 25 minutes today on some interval program

level 5, whatever the fuck that means

it was easy but i was afraid i would be super sore since i haven't been to the gym/exercised in forever. I'm not though. 35 minutes next time

i have been doing fartlek runs twice a week with a smattering of upper body exercises thrown in

im not looking to gain too much muscle because i want to be game-fit for summer soccer

3 x 10 at 205 then a 225 max

5x5 squat
4x5 incline bench
5x5 bent over row
3x6 weighted dips