2024 Workout Accountability Thread!

[150class]

Shoulders and Core done

Warm up:
10 mins of stairs lvl 14
500m row for time - 1'48"

Workout:
Seated DB Press // DB side Raises // BB landmines
1/4 mile Run for 90 seconds
DB shrugs // Read delt raises // weighted decline crunched
1/4 mile run for 90 seconds
EZ bar military press // Cable side raises

Sauna 10 mins

Garmin showed: 60 mins - 150 HBM avg - 725 cals

[SabreKiller]

29 degrees In Bandera this AM sure makes it hard to get outta that warm bed. Momma still not feeling well, but I managed to sneak out for gym this morning. I didn't expect many people due to the cold, but go figure, EVERYONE decided to hit it this AM! Had to make some adjustments and workarounds, but got it done.

Belt squat 5X5
BB curl 5X5
Cable pushdown 5X5
Hanging leg raise 6X10
Deadlift 5X10
Arm blaster curl 5X10
Overhead rope extension 5X10
Med ball sit up 56X10
Bilateral cable curl 3X15
Supinated pushdown 3X15
Leg extension 1X15

I didn't get to finish legs and ab work so I'll work on finishing up those tomorrow.

It's getting closer to the end of the year. I hope everyone's still working toward their goals. Do good work!

[150class]

Lite leg day yesterday as I haven't done a heavy leg day in awhile.

13 mins of stairs lvl 14 to warm up

1) Mch leg ext // mch leg curls
2) BB squats. Front quats from BB weight to 185' then transitioned to traditional squats from 235 to 325
3) 75' KB swings

Sauna 10 mins

I didn't bring any workout clothes to work today so planning a rest day but might run back home and change that.... TBD

[Michael]

Nice buck!

I haven't posted here much, but I've been running 15-20 miles/week (with varying intensity). My VO2max has improved a few points (according to my watch.) I'm going to run a 5K in Johnson City on the 21st, and then after the holidays I'm going to start back with the weights. Until then...I run.

[150class]

Quick back and Bi’s session knocked out today.

forearms and outter bicep were tight so didn’t push it to much.

stairs for 10 mins lvl 14

- seated DB curls //iso lat pull downs (6sets)
- hammer curls // seated iso rows

sauna 10 mins

Garmin: 40 mins // 137 BPM // 390 cals

[SabreKiller]

I caught the creeping crud from my wife. No gym yesterday or today.

[150class]

2.5 mile run on Sunday

Missed yesterday

Today will be chest and tri's

[150class]

Just wrapped in the sauna from a solid chest and tris session

52 mins total and 630 active cals burt

[SabreKiller]

I haven't been in the gym in over a week. My wife's grandmother passed away and I caught the creeping crud from my wife. I've made two round trips to Abilene and one to Midlothian and back. I had planned on going this morning, but when the alarm went off I kept hitting the snooze and I finally gave up. I'm off work for the next two days so I'm gonna hit it tomorrow.

[SabreKiller]

I made it back in today after missing 14 days. Glad to be back in, but dreading the DOMS over the next couple of days. Gotaa keep after it though! Chest and back today.


Bench press 5X5
Bilateral lat pulldown 5X5
Hanging leg raise 5X10
Incline bench press 5X10
Bilateral row pronated 5X10
Med ball situp 5X10
Pec deck fly 3X15
Low row supinated 3X15
Crunch machine 5X15

Arms and legs tomorrow. I won't be able to walk this weekend, but it will be worth it!

[SabreKiller]

I wasn't too sore which was surprising. I was a little tight, but not very sore. Missed Friday cuz I had the grandkids. I made it today and managed to get it all in. I'm gonna be sore for sure now! Chest and back.

Got warmed up with a 5 minute walk on the treadmill, 5X10 hanging leg raise and a 500 meter row. Then got 3 sets of various chest and back to get moving before diving into the workout.

Incline DB bench press at 30* 5X5
Lat pull down neutral grip 5X5
DB bench press 5X10
Lat pull down supinated grip 5X10
Crunch machine 5X10
Low row 5X15
DB fly 5X15

Arms and legs tomorrow. Yay!

[SabreKiller]

Back at it again this morning.

Front squat 5X5
Preacher curl 5X5
Weighted dips 5X5
Ab roller 5X10
Dead lift 5X10
BB curl 5X10
Overhead rope extension 5X10
Incline sit up 5X10
Leg extension 4X15
Bilateral cable curl 5X15
Supinated pushdown 5X15
Cable rotations 5X10

Finished the year off. I'm ready for the next one!