Regular Fitness

Health and fitness discussion. Discuss exercise routines, dieting plans, workout regimens, healthy living, etc.
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26point2
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Re: Regular Fitness

Postby 26point2 » Sun Nov 30, 2014 2:35 pm

Unreal mild day today, +12C and overcast. Had a nice chat running with a buddy this morning. :thumbsup:

Run 10k = 59:40
"Sic Itur ad Astra"
"Such is the Pathway to the Stars"

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Shawshank
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Re: Regular Fitness

Postby Shawshank » Mon Dec 01, 2014 4:49 pm

Monday December 01 -2014

Strict Overhead press: 3X5X185 - felt easy, but I am having elbow problems.
Seated DB: 3,5X70 Back did not like this
Incline Bench: 5X225,245,255,265,275
DB Bench: 6,8X100
Facepulls: 20X30,40
K division.

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mack_silent
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Re: Regular Fitness

Postby mack_silent » Fri Dec 05, 2014 10:23 pm

Dec 02 - Cross fit workout

Dec 04 - Back / core workout
KCCO. Wake up. Kick butt. Repeat.

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Shawshank
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Re: Regular Fitness

Postby Shawshank » Tue Dec 09, 2014 6:27 pm

Thursday December 4th

Bench Press: (Paused) 275X1, 315X3,5,4, 2X1X335 touch and go
DB Rows: 2X10X100
Lat Pull Downs: 3X5Xsomething

Monday December 8

Strict Shoulder Press: 3X5X185
Incline Bench: 1X225,1X275,0X315, 3X5X255
Facepulls: 2X20
Ab work

Tuesday December 9
Deadlifts: 3X3X495, 1X545, 1X565
BB rows: 2X5X225,5X235
Chest Supported Rows: 12X90,2X5X135,145
DB Curls: 2X10X35
K division.

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mack_silent
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Re: Regular Fitness

Postby mack_silent » Sun Dec 14, 2014 6:20 am

Dec 6 - Rockclimbing circuit
Dec 9 - Shoulder / Arm
Dec 12 - Back / Core
Dec 13 - Chest / Pushup Circuit
KCCO. Wake up. Kick butt. Repeat.

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mack_silent
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Re: Regular Fitness

Postby mack_silent » Wed Dec 17, 2014 6:34 pm

Dec 16 - Shoulders / Cardio
Today Dec 17 - Legs
KCCO. Wake up. Kick butt. Repeat.

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Shawshank
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Re: Regular Fitness

Postby Shawshank » Thu Dec 18, 2014 3:03 am

Monday

Strict press: 3x5x190,3x205,2x225
Incline bench: 2x5x235,245,255,2x4x265
Db bench: 10x100
Facepulls

Tuesday
Squat:3x405,455,475,2x495
Squats w/ wraps: 1x545,565,585
Paused deadlifts: 3x5x315
Chest supported rows
K division.

vwjetta
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Re: Regular Fitness

Postby vwjetta » Thu Dec 18, 2014 12:09 pm

This is week 2 of Tactical Barbell for me. Im doing the operator template with a few adjustments to suit my broken/worn out joints. I'm not squatting a lot at the moment as I need to clean up my technique first. Not sure if its because I've always lifted 'lighter' in the past, but I am delighted to see the #s I am lifting so far. Its definitely a huge motivation for me. I'm in and out of the gym 1.5 hrs max with a stretching session at the end. Its tough to squeeze in a session in between my 12 hr shifts but the program has enough variation to cater to different shift schedules/work/family balance. I encourage everyone to give it a read (under $10 from Indigo).

:thumbsup:

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26point2
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Re: Regular Fitness

Postby 26point2 » Sun Dec 21, 2014 1:44 pm

Week 3 of Tactical Barbell for me, also doing Operator template with minimalist cluster:

Monday / Wednesday / Friday:

Press 3x3x135
Squat 3x3x275
Push-up 3x32

Runs this week:

Sunday 6k = 35:02
Tuesday 10k = 58:10
Thursday 6k = 33:50
Saturday 10k = 59:12
"Sic Itur ad Astra"
"Such is the Pathway to the Stars"

Black Pyjamas
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Re: Regular Fitness

Postby Black Pyjamas » Sun Dec 21, 2014 11:19 pm

Been a busy few months, but back to keeping myself accountable by way of logging. Ran Tactical Barbell over the summer / fall and had great results, including a few new PRs. Couple months ago changed it up to 5/3/1 with minimal assistance work + 2-3 cardio. Didn't get the same strength gains, so back to what works for me. I'll be running TB Operator again with bench/squat/weighted pull-up cluster. Three cardio sessions a week ( 2 short/high intensity + 1 long steady state).

Today - cardio:

10 push-ups/sprint 100m/10 burpees/walk back to start
x 10

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Shawshank
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Re: Regular Fitness

Postby Shawshank » Mon Dec 22, 2014 11:29 am

I'm out west right now, so had to find a different gym that works for my training, ended up at a community center in edmonton this week.

Sunday
Bench press: 275x1,315x1,345x1,365x1(new pr),315x4,4,6(6 was a rep pr),225x12
Incline: 225x5,245x5
T-bar row - 5x45,90,135,180,205 (different apparatus, so had to figure out how it felt)
Very wide grip pull downs: 3x5x150
K division.

Black Pyjamas
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Re: Regular Fitness

Postby Black Pyjamas » Tue Dec 23, 2014 12:12 am

Tested 1 rep maximums today:

Bench 260
Squats 300
Weighted pull-ups 75lbs x 1

So my max's dropped a little after finishing up my 5/3/1 phase. Not by much, lost 10-12lbs on bench and squat.

Black Pyjamas
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Re: Regular Fitness

Postby Black Pyjamas » Fri Dec 26, 2014 12:14 am

Conditioning today:

100 kb swings (24kg)
10 x 100 meter sprints

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mack_silent
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Re: Regular Fitness

Postby mack_silent » Sat Dec 27, 2014 11:31 pm

chest workout
bench press / incline / db+bb / bicep curls
KCCO. Wake up. Kick butt. Repeat.

Black Pyjamas
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Re: Regular Fitness

Postby Black Pyjamas » Sun Dec 28, 2014 10:09 pm

Week 1/ Tactical Barbell Operator (70%RM):

Squat 210
Bench 185
Weighted Pull-ups +10lbs


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