2023 Workout Accountability Thread!

[Pedernal]

Took two days of SL (sick leave been running a nasty head cold) finally able to get back after it today…

shoulders, traps and back done earlier today…

[150class]

Yesterday was a awesome back and bi session

Only window I had was first thing this morning so just wrapped up Shoulders and knocking out 10 mins in the sauna.

OT for my bicep in a couple hours.

[Pedernal]

Legs done earlier…. Gone try to do biceps at house later….

[150class]

10 mile run in 76 mins for today. Tried to keep the pace under 8 mins per mile.

[HFD38]

Wednesday: I fartsacked

Friday’s workout:
It was my 51st birthday so 8 of us paired up to do each exercise for 51 sec w/ 20 sec rest/rotate. All work done Rockin’ to music from 1972 the the year I was born.
1. 2 man green log carry
2. Crunches / squats holding a cinder block
3. Tire flip / tire drag
4. Log toss / cinder block side x side
5. Jump rope / windshield wipers
6. Lunges with weighted backpacks / bus drivers (hold 35lb brake rotor straight out and turn side to side)
7. Around the world (while standing swing cinder block around body) / Freddy Mercs (bicycles)
8. Curb dips / flutter kicks
we made it through each exercise 2X

Saturday:
We did a CSAUP (completely stupid and utterly pointless) 12 of us did a 6 mile brew ruck around Conroe stopping and having a beer or two at 3 breweries along the way.
We started at Fass brewery then hit Texas Grand brewery next was Copperhead brewery and ended at Pacific Yard house for dinner.
The ruck was done with 20lbs minimum in a rucksack or backpack. I did 35lbs my shoulders were screaming at the end.

[150class]

Chest and Tri's knocked out yesterday. Today will be a rest day and I am forcing myself to as I haven't had one in a few weeks now.

Legs tomorrow.

[150class]

Chest and Tri's knocked out yesterday. Today will be a rest day and I am forcing myself to as I haven't had one in a few weeks now.

Legs tomorrow.

You liar!

I just walked out from a solid legs and core session lol David Goggin’s was giving me crap about a off day and I couldn’t stand it!

[SabreKiller]

I've missed the better part of two weeks. Got the steroid shots in my lower back and between trying to take it easy from that, an Emmaus Walk, and work I finally made it back this morning. Got a good chest and back workout in, but wish I could have gone a little longer. Supersets and 20/20/15/10 rep ranges

Bench press/lat pulldown
Med ball sit ups
Incline DB chest press/Lat pull down inverse grip
Hanging leg raise
DB fly/DB overhead lat pull
Cable rotations

Arm and leg day tomorrow.

[150class]

Back and Bi's done!

70 mins and 900 cals

[Pedernal]

I have been slacking on the posting so here is a catch-up post…
Saturday: chest and triceps
Sunday: shoulders, traps and back
Monday: rest day
Hit up legs and biceps earlier today…

[SabreKiller]

Arm and leg day complete. Got in a little late and didn't quite get everything done I intended. 20/20/15/10 rep range.

BB curl, cable pushdown/leg extension/standing leg curl
Seated crunch machine
Hammer curl bar over preacher bench/overhead rope extension/sled leg press/calf raise/incline leg raise
Overhead cable curl/cable kickback/hip abduction machine

Chest and back tomorrow

[150class]

Wednesday was a 6 mile run
Yesterday was a solid Shoulder and core workout
Today will be Chest and tris

[SabreKiller]

Rest day yesterday. Tried to do a full body routine this morning. 20/20/15/10 rep range.

Incline DB chest press/preacher curl/lat pull down/cable pushdown inverse grip/leg extension/prone leg curl/crunch machine
DB bench press/spider curl/overhead rope extension/low row inverse grip/hip abduction/hanging leg raise

Gonna hit it hard next week. Have a great weekend!

[150class]

Wednesday was a 6 mile run
Yesterday was a solid Shoulder and core workout
Today will be Chest and tris

Chest and tris for lunch was a success. 70 mins and 1000 cals

[HFD38]

Last week:

Mon 10/23
15 of us showed up
3 rounds of each exercise 15 reps each round
-overhead press w/cinder block
-push ups
-squats w/cinder block
-dips on bench
-we circled up and held high plank until everyone in the circle did 10 push ups

Wed 10/25
15 again
exercises were done in multiple rounds
-15 plank jacks
-100 crunches
-72 push ups
-30 squats w/cinder block
-12 mountain climbers 2 is 1
-30 overhead press w/cinder block
-20 bent over rows w/cinder block
-30 dips on the curb
-15 lunges 2 is 1
- held high plank for 1 min

Fri 10/27
14 of us
9 reps of each exercise
-burpees
-body builders (burpee w/plank jack)
-triple merkin (push up) burpees (burpees w/3 hand release push ups)
-triple jump squat burpee (burpee w/3 jump squats)
-triple merkin jump squat body builder (each burpee combined all 3 of the above)
-while exercises were being done each member rotated thru a 40yd bear crawl

it’s going to be a fun one tomorrow all of our workouts are outside rain or shine