FabSwingers.com forum: Workout of the day (Part 2)

By (user no longer on site) OP
over a year ago

Ladies and Gents

A continuation as last post got too big.

Share your workout of the day that you’re doing today.

Let’s try and keep this on topic of health and fitness please.

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By (user no longer on site) OP
over a year ago

It’s Monday which means it’s:

International chest, shoulders and biceps day.

Aiming to complete in 90 mins, but closer to 2 hours.

barbell bench

Incline bench

Dips

Machine flys

Push press dumbbell

Lateral raises

Face-pulls

Standing Dumbbell curls

Standing hammer curls

Concentration curls

Abs

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By (user no longer on site)
over a year ago

It sounds good OP!

I train chest and shoulders on Monday too…

Dumbbell incline & decline

Dumbbell flys

Behind the neck barbell shoulder press

Dumbbell side laterals

Tricep work with cable pull downs

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By (user no longer on site) OP
over a year ago

"It sounds good OP!

I train chest and shoulders on Monday too…

Dumbbell incline & decline

Dumbbell flys

Behind the neck barbell shoulder press

Dumbbell side laterals

Tricep work with cable pull downs "

Sounds like you’re also supporting International Chest workout day haha .

Anyone else workout today ?

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By (user no longer on site)
over a year ago

Just done an hour of karate and now gonna blow all that good stuff away with fajitas

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By (user no longer on site) OP
over a year ago

Back and triceps gym session today

Chin ups

Pull downs

Bent over rows

Resistance band twists

Tricep rope pull downs

Overhead rope triceps

Db face crushers

Abs

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By (user no longer on site)
over a year ago

Mines a simple but brutal metabolic workout today

CrossFit Cindy

Warmup

5 pull-ups

10 push-ups

15 squats

Cool down

20 mins non stop see how many rounds can be done. Will do later this evening

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By *annaBeStrongMan
over a year ago

wokingham

4x3 squats 160

4x6 deads 190

Rear delts + lats + abs as assistance

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By (user no longer on site)
over a year ago

Leg day today with focus on posterior chain and abs too:

Deadlifts

Hack Squats

Single Leg Hip Thrusts

Back Extension

Hamstring Curls

Calf Raises

Hanging Leg Raises

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By *amie iowMan
over a year ago

newport

Pistol squats

1 handed push ups

L sit

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By (user no longer on site) OP
over a year ago

"4x3 squats 160

4x6 deads 190

Rear delts + lats + abs as assistance "

Sounds strong . What do you weigh?

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By (user no longer on site) OP
over a year ago

"Leg day today with focus on posterior chain and abs too:

Deadlifts

Hack Squats

Single Leg Hip Thrusts

Back Extension

Hamstring Curls

Calf Raises

Hanging Leg Raises

I work my deadlifts on leg day too. Clearly we’re masochists. Haha

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By *annaBeStrongMan
over a year ago

wokingham

"4x3 squats 160

4x6 deads 190

Rear delts + lats + abs as assistance

Sounds strong . What do you weigh?"

About 90

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By (user no longer on site)
over a year ago

"Leg day today with focus on posterior chain and abs too:

Deadlifts

Hack Squats

Single Leg Hip Thrusts

Back Extension

Hamstring Curls

Calf Raises

Hanging Leg Raises

I work my deadlifts on leg day too. Clearly we’re masochists. Haha "

I used to do it on back day as I didn't want to do 2 major compound exercises for legs in deadlifts and squats on the same day but since doing 2 leg days a week, it's not too bad

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By *annaBeStrongMan
over a year ago

wokingham

"Leg day today with focus on posterior chain and abs too:

Deadlifts

Hack Squats

Single Leg Hip Thrusts

Back Extension

Hamstring Curls

Calf Raises

Hanging Leg Raises

I work my deadlifts on leg day too. Clearly we’re masochists. Haha "

For years I’ve done the same splits basically

Upper

Bench

Ohp

Vertical row

Assistance

Lower

Squat

Deadlift

Horizontal row

Assistance

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By *inky_couple2020Couple
over a year ago

North West

Did "de-stress and chill" workout at the gym last night.

Resistance band work for my stupid rotator cuff on the left (red band mainly)

Lat pull downs, went up to 45kg for 6 to 8 reps each set

Prowler - tower behind my wheelchair like a sledge. Weight increased incrementally from 80kg to 100kg, worked on the technique to push from my shoulders and not my arms.

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By (user no longer on site) OP
over a year ago

Happy humpday

Deadlifts

Squats

Abs

What are you doing today?

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By (user no longer on site)
over a year ago

Push day today:

Overhead press

Close grip bench press

Cable crossover

Tricep extension

Dumbbell lateral raises

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By (user no longer on site) OP
over a year ago

"Push day today:

Overhead press

Close grip bench press

Cable crossover

Tricep extension

Dumbbell lateral raises"

Good work

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By (user no longer on site) OP
over a year ago

Thursday :

Chest

Shoulders

Biceps

Who doesn’t love a few bicep curls in the squat rack

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By (user no longer on site)
over a year ago

10km run this afternoon

This morning just a few push-ups, sit-ups and bicep curls

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By (user no longer on site)
over a year ago

So I joined a CrossFit gym a few weeks ago. I was going to the 9.30 slot as I had been off work for a while. Now I’m back in work and today I got up at 5.30 to get a 6am workout in before the school run. Today’s workout consisted of

Squat clean press

Toes to bar

And max calories on rower

X 5 sets plus a warm up

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By (user no longer on site) OP
over a year ago

"So I joined a CrossFit gym a few weeks ago. I was going to the 9.30 slot as I had been off work for a while. Now I’m back in work and today I got up at 5.30 to get a 6am workout in before the school run. Today’s workout consisted of

Squat clean press

Toes to bar

And max calories on rower

X 5 sets plus a warm up "

Ouch - clearly very motivated.

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By (user no longer on site)
over a year ago

Cardio today 100 floors on the stair master and half an hour bike

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By *razytimesinloveCouple
over a year ago

SW Scotland

Today’s fun

Wave 2/Week 6/Day 4

STRENGTH - Bench Press Focus (Power)

Set 1: 6 Pendlay Rows (As heavy As possible)

6 Log Incline Bench Presses @ 75% Of your 1RM (Or Regular Bench Press) 1:00 Minute Flutter Kicks

6 Sandbag Over Shoulder (Moderate Weight)

Rest 90 Seconds and get right back to your Bench

Set 2: 4 Pendlay Rows (As heavy As possible)

4 Log Incline Bench Presses @ 85% Of your 1RM (Or Regular Bench Press) 1:00 Minute Flutter Kicks

6 Sandbag Over Shoulder (Moderate Weight)

:90 Seconds Rest

Set 3: 3 Pendlay Rows (As heavy As possible)

As Many Log Incline Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1+) (Or Regular Bench Press)

1:00 Minute Flutter Kicks

6 Sandbag Over Shoulder (Moderate Weight)

:90 Seconds Rest

DECISION SET - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 10-15 Reps. No Re-racking the Bar

ASSISTANCE - 4 Rounds of the Following Giant Set

8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

8 Dumbbell or Kettlebell Pull-Overs (As Heavy As Possible)

8 Dumbbell Squeeze Presses (Pushing the DB’s Together as pressing) :90 Seconds Rest

CONDITIONING - Be the Clock...

Imagine you are the second Hand standing on top of a big clock face.

Face the 12 and complete 12 Push-Ups.

Turn to 11 O’Clock and perform 11 Push-Ups

Turn to 10 O’Clock and perform 10 Push-Ups

Continue to go back in time until you complete all the numbers on the Face of the Clock.

If this is too easy, Make it a 24 hour Clock and Go to the Right.

Begin with 12 Push-Ups then move to the 1 O’Clock (1300 Hours) Position and perform 13 Push-ups. Then move to 2 O’clock (1400 Hours) and perform 14 Push-Ups.

Then 1500 /15 Push ups, 1600, 16 Push-Ups, Etc...Until you finish all the numbers on the face of the clock.

STRONGMAN - 10 Rounds to Work Up to a 1RM - 50 Foot - Farmer’s Carry. (It does not have to be a true 1RM - although GREAT if it is - but just go up to what you have for the day)

If you Have extra Rounds left over, ramp your way Back Down until your 10 sets are complete.

Do not take longer than :90 Seconds between Attempts!

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By (user no longer on site)
over a year ago

Squat clean press

Toes to bar

And max calories on rower

X 5 sets plus a warm up

Ouch - clearly very motivated. "

Getting there slowly lol

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By (user no longer on site) OP
over a year ago

Back day Friday.

I was going to give it a miss today but glad I didn’t.

Pull downs

Bent over rows

Resistance band high rows (lats)

Resistance band twists

Tricep rope pull downs

Rope overhead triceps

Dumbbell face crushers

Abs

What are you doing today ?

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By (user no longer on site) OP
over a year ago

Sunday workout day:

5k run this morning

Afternoon :

Deadlifts

Squats

Abs

What are you doing today?

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By *hynot3Man
over a year ago

Middlesbrough

Interesting post I started to get bored with gym and found as you do spent more time talking than working out so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) going to try to do 3 sessions pw up till Xmas….anyone done this and what results have you had?…also play 5 a side and 11 a side football every week was advised to try Yoga too?? any advice/thoughts? thanks

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By *he_Last_TitanMan
over a year ago

Bristol

" so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) "

I've seen the Blaze studio in my own DL ...and kept on walking by. Looks a bit OTT. Apparently 1000 calories can be burnt in one session.

Prefer free weights and the pool.

Shoulders for me to today, followed by a swim and a spa.

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By (user no longer on site)
over a year ago

I did a 70 mins yoga flow power lesson yesterday and am feeling it all today.

Plenty of lunges, planks and squats integrated in the routine . My legs still feel like jelly

ended up finishing the lesson with some good twists and opening back excercieses x I’m happy x

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By *hynot3Man
over a year ago

Middlesbrough

" so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout)

I've seen the Blaze studio in my own DL ...and kept on walking by. Looks a bit OTT. Apparently 1000 calories can be burnt in one session.

Prefer free weights and the pool.

I thought similar but friend does it and encouraged me to try…it’s hard but quite addictive…well worth a try….musics good too lol

Shoulders for me to today, followed by a swim and a spa.

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By *razytimesinloveCouple
over a year ago

SW Scotland

Rehab day for hams and calf’s after a head deadlift and farmers walk session yesterday

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By (user no longer on site)
over a year ago

I'm determined to go for a run today as it's been a while.

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By (user no longer on site) OP
over a year ago

"Interesting post I started to get bored with gym and found as you do spent more time talking than working out so for past 2/3 weeks been doing Blaze(David Lloyds Hiit workout) going to try to do 3 sessions pw up till Xmas….anyone done this and what results have you had?…also play 5 a side and 11 a side football every week was advised to try Yoga too?? any advice/thoughts? thanks

I used to practice yoga 2 times a week for 7 years. It was great for flexibility. I didn’t really benefit from the mediation aspect.

Then question is what do you want to get from yoga ?

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By (user no longer on site) OP
over a year ago

"I'm determined to go for a run today as it's been a while."

You can do it !

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By (user no longer on site) OP
over a year ago

"I did a 70 mins yoga flow power lesson yesterday and am feeling it all today.

Plenty of lunges, planks and squats integrated in the routine . My legs still feel like jelly

ended up finishing the lesson with some good twists and opening back excercieses x I’m happy x

If you ever need a massage…

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By *hynot3Man
over a year ago

Middlesbrough

I used to practice yoga 2 times a week for 7 years. It was great for flexibility. I didn’t really benefit from the mediation aspect.

Then question is what do you want to get from yoga ?"

Flexibility mainly…getting older and years of football taking their toll…did try it once or twice but had 70yr old women doing things I could only dream off lol got told to stick at it

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By *sBlueWoman
over a year ago

Up North

Walking this morning cpl of hours

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By *ynecplCouple
over a year ago

Newcastle upon Tyne

Weekend is rest and recovery (although not much resting done)

During the week we do 10 minutes of yoga in the morning, 4 sessions of cardio (spinning sessions legs can't take the road pounding these days) and two weights sessions. End each session with ten minutes on abs.

Started this just about six months before lockdown and we have kept it up for two years now.

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By *hynot3Man
over a year ago

Middlesbrough

"Weekend is rest and recovery (although not much resting done)

Started this just about six months before lockdown and we have kept it up for two years now."

You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more)

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By *ynecplCouple
over a year ago

Newcastle upon Tyne

"Weekend is rest and recovery (although not much resting done)

Started this just about six months before lockdown and we have kept it up for two years now.

You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more) "

Definitely it helps with our flexibility

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By (user no longer on site) OP
over a year ago

Today’s workout was back and triceps

Great session and feel good.

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By (user no longer on site)
over a year ago

"Weekend is rest and recovery (although not much resting done)

Started this just about six months before lockdown and we have kept it up for two years now.

You recommend Yoga?…was going to add spinning aswell…I have a road bike that I use during spring/summer(should get out more) "

Yoga is the best! Vinyasa classes and yin are a good combo to work on flexibility and strength

Tho I usually do like 60-70 mins lessons x 3 times a week

Instead of 10 mins everyday

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By (user no longer on site) OP
over a year ago

I am an advocate of the benefits of yoga. I’ve never practised Yin, but had 6 years of flow practice, 2 times a week.

Regarding strength training, certainly body weight exercise is great to bring strength up to a certain level. But weight exercise in the form of barbells and dumbbells are the more effective way to build real strength.

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By *naswingdressWoman
over a year ago

Manchester (she/her)

Full body

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By (user no longer on site) OP
over a year ago

Legs day,

Deadlifts

Barbell squat

Leg extensions

Hammy

Abs

Just had a guy tell me my squatting technique was bad. I wasn’t happy and he pissed me off. On reflection, he was completely right and I thanked him.

So, back to zero weights on my squatting until I correct my form.

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By *naswingdressWoman
over a year ago

Manchester (she/her)

Full body

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By (user no longer on site)
over a year ago

Was leg day today and I lifted my PB deadlift of 80kg today. Whooo go me

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By (user no longer on site) OP
over a year ago

"Was leg day today and I lifted my PB deadlift of 80kg today. Whooo go me

Very respectable.

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By (user no longer on site)
over a year ago

"Was leg day today and I lifted my PB deadlift of 80kg today. Whooo go me

Very respectable.

Thank you

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By (user no longer on site)
over a year ago

Just military style press ups today. Just doing 10 every couple of hours. Running later

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By *uteLittleGeekWoman
over a year ago

Somewhere

10k run outdoors

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