What's your workout today?

Yesterdays workout: Chest, Shoulders, Triceps

Supersets x 4 no rest

Explosive Push Ups to failure
10kg Plate Static Overhead Hold x 45 secs

Bench Press x 10
Dumbell Alternate Shoulder Press x 10 each arm

Parallel Bar Dips to failure
Dumbell Upright Row x 10

Underhand Tricep Pull Down x 10
Floor Wipers x 10 each side

Having a week off next week.

Question for the powerlifters: What do you think about squatting and deadlifting with a smith machine? My gym doesn't have any barbells (some sort of OH&S rubbish - but we can have 60kg dumbells!), but we have two smith machines. I'd like to train more using powerlifting movements but I'm not sure about using a smith machine to do it. I'm currently doing front squats but not with a lot of weight.

Slow, easy 4 mile run.

1 1/4 mile swim.

spoonman said:

Question for the powerlifters: What do you think about squatting and deadlifting with a smith machine? My gym doesn't have any barbells (some sort of OH&S rubbish - but we can have 60kg dumbells!), but we have two smith machines. I'd like to train more using powerlifting movements but I'm not sure about using a smith machine to do it. I'm currently doing front squats but not with a lot of weight.

Click to expand...

IMO if you don't have any other option then I guess have atter. Deadlifting is gunna be hard because a deadlift doesn't go straight up, neither does a squat. Tell them to get a power rack before someone hurts themselves on the smith machine!

Speed squats
405x2
405x2
405x2 <- decided 405 wasn't moving fast enough and dialed it back a bit.
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Cressey split squats
30sec each side x 3

situps
30seconds x 3

suitcase deadlifts
75x8x3 each side.

RaisingTheBar said:

suitcase deadlifts
75x8x3 each side.

Click to expand...

Deadlifts holding a dumbell each side?

leg day was today. have chest day tomorrow will also throw in some shoulder/delts lifts for tomorrow.

45mi bike/ avg 17.3mph/avg hr 133bpm/ total cal burned 1850/.......ouch!!

spoonman said:

Deadlifts holding a dumbell each side?

Click to expand...

Hold a dumbell on one side and deadlift it. 75lbs is pretty much nothing for me but I can't keep my grip on a barbell with one hand. I'm thinking next time I might break out deadlift straps and work heavy. They're great as unilateral work.

Ah right, I should have read your original post properly where I would have noticed that it said each side. I think I'll give those a go.

9mi run/67min/avg hr132/tot cal 785.............cool 43 degrees and wet. very nice run

Speed bench
175x2x10

cg bp
175x6
185x6x4

super set with

assisted chins
6,6,6,6,6

rear delts
22x10x3

super set with DB rows
80x10x3

7 mile run. 9:36 pace. Then a quick sandwich and some chocolate milk, then off to the gym for a chest and back lifting workout.

5K run

So much for a week off, went into the the gym today for back, legs and biceps.

Supersets x 4, no rest:

Wide Grip Pull Ups to failure
Squats x 10

Towel Chin Ups to failure
Leg Press x 10

Underhand Chin Ups to failure
Deadlifts x 15

Rope Cable Curls x 10
Crunches x 12

Shrugs x 10
Dumbell Curl x 10

50mi bike/3hrs............avg hr 128.max hr 161...............walked the pooch and raked some leaves

Arms and Abs at the gym.

10 miles in 45 minutes on the bike. It's getting nippy out there even in Houston. I grew up in Michigan, but I have become a real warm weather wimp.

DirtyDave said:

10 miles in 45 minutes on the bike. It's getting nippy out there even in Houston. I grew up in Michigan, but I have become a real warm weather wimp.

Click to expand...

It's getting harder and harder to do anything outside. It's hardly warming up above freezing anymore.

Squats 5r@85% PM 375

175,210,245,280,300,320

Holy heavy gravity day today. Even 175 felt heavy.

8 rounds of:
40 seconds Wall Ball (2-for-1)
20 seconds Rest

84

I think I could have gotten 90 except for the times when I caught the wallball and I was still in a squat or I missed the wallball or my personal favorite where I threw the ball up, had more then enough time to squat but I just stood there waiting for the wallball to return. doh!