The "Look! Look at my cool workout!" thread

[Prince_Alarming]

OK so I thought I'd start a thread for everybody's workouts, hopefully we can learn off each other and incorporate bits of stuff from each other's homebrews.

Today:

Warmup: leg swings from all positions, 30 triple punches in horse stance, unloading wood from back of truck

3 rounds:
6 Turkish getups each side with 10kg, only managed 5 on last set
10 pushups
10 ab wheel rollouts from standing
Tae guek yuk jong, nai hanchi and chinto between and after sets, aiming for a 2 minute rest period (these seem to be getting longer the older I get (sadly)

Chins, single set to less than failure, only managed 1 miserable chin, not even a real pullup

Cool down: all the pinans and kushanku
stretch in straddle, forward bend and seiza positions

The actual workout is modelled on the routine I did as a kid during my brief and disastrous flirtation with the military, involving a short and hard circuit, but modernised to include a weighted exercise and with ab wheel standing in for the situps, The third exercise, in this case rollouts, is considered 'exercisers choice', so I can use a bit of my kit like the ab wheel, skipping rope, sometimes I might rip a heavy deadlift off the floor although obvioiusly that can't happen to often. Progression is a matter of doing the same workout 3 times and then adding 5 reps to the pushups or getting up to 10 reps a side on the TGUs then adding 5Kg and starting over on the reps.

So what are you guys doing?

 

[Prince_Alarming]

It's been a heavy week at work, and it promises to be even heavier later this week, so I just did a circuit to keep things going. I call it 'the sender of eight', a Terry Pratchett reference.

3 rounds:
10 pushups (16 on last set)
10 ab wheel rollouts
max rep sit down and single leg squat going up: 5 reps/side
10 bench dips
10 bicep curls, 20kg
10 deadlifts, 70kg
10/side twisting situps
100 jumps skipping

2 mins rest

went light on the deadlifts as I haven't deadlifted in a while, could have done 10x100kg but I didn't want to push it as I haven't deadlifted recently
the sit down and single leg squat up is a way of easing into doing proper pistol squats.
I always say if you have anything left to bring on the last circuit/set, then bring it!

 

[_Simon_]

Cool idea! I like seeing what people are doing. Whether you can make sense of my recordings below good luck to you haha.

I won't log every session I do, but will every now and then. My weight training stays the same for its cycle (which can last between 10 and 16 weeks), and is always two days a week. Just finished my current cycle the other day and this one was more exploring new exercises and different training ideas:

Exploring different training variations: 3X, 4X, pyramids, drop sets, 1+1/4 reps, NA (negative accentuated reps).
Multiple progression phase (increase reps, sets, decrease rest, slower reps/negatives, stretch partials)

DAY 1: All DBs
CG neutral DB press (+DB flyes)
1-arm DB Row (+EZ pullover)
DB Cuban Press
DB RDL
Spider DB Reverse curls-> Seated DB curl->Standing Hammer curl tri-set
Omni DB Tri ext tri-set


DAY 2: Mostly machine/cable! (Something I've not really done much of). Reeeeally focusing on mind/muscle connection. SQUEEZING muscle to initiate every movement.

Machine Chest Press
Lat pull-ins
Cable RDL
OH Cable tri ext
Low cable reverse curl -> normal supinated cable curl
Steep incl bench side lateral raise
Prone DB WG Row

-----

For karate training (we're on holidays from the dojo now so I do twice a week longer sessions.). Sometimes I will meticulously plan what I'm doing, and other times I go in purposely without a plan, and spontaneously see what happens and what I'm drawn to! Often very fruitful sessions

Couple of my last few sessions:

Shadowsparring 5mins
Quick kihon
Nunchaku to loosen up, get the whip/heaviness feel
Solo mitt drills, all loose forearm, heavy hands:
-tetsui oroshi
-tetsui mawashi (like in Saifa. Hands don't circle at same time, mitt hand circles first)
-back fist
-open palm hand
-3x descending combo
-mawashi empi
Kata
-Saifa x5 (plus subtraining)
Ido geiko Shichi (formal combination from my old style), then in freestyle kumite format
Bagwork (focusing on intensity/power): 5x30s, 1min rest
1h39m

Combos (decided to train along with a Kyokushin youtube video for something different):
-Oi, switch gyaku same hand, step up gedan mawashi, step back oi shita, back knee (add same leg chudan mawashi, add other leg ushiro mawashi)
-Gyaku shita, switch gyaku kage, front leg jodan mawashi
-Gyaku shita, switch gyaku kage/uppercut, switch gyaku tsuki, rear leg jodan mawashi
-Gyaku shita, switch OFF to the side gyaku kage, rear chudan mawashi (add step across shuffle jodan mawashi)
5x each side on heavy bag
1h20m

Sanchin kata x5 (focusing on different elements each time)
5 minutes heavy bag warmup
5x1.5m rounds (exploration rounds)
5min Shoutbox workout timer app
Saifa principles in sequences 2+3 (round elbow backfist, sukui uke mae geri)
Naifunchi relaxed limbs, tighter hip/core movement (different dynamics within kata: compression/expansion, rotation, hip vibration). Loose open hands version too
1.5h

 

[Gyakuto]

Cool idea! I like seeing what people are doing.

In that case-

Seven sets of ten reps for all of these, twice a week:

Leg press machine 95kg (feet as far forward on the plate as possible to stress the glutes more)
Leg extension Nautilus machine 125kg
Leg curl Nautilus machine 65kg (I hate this exercise and it never gets any easier and I never get any stronger)
Preacher curl 20kg (going very slowly on the eccentric phase especially toward full extension)
Arnie-style bent over, single armed concentration curls 20kg
Overhead cable machine rope tricep extensions 40kg (I have my own rope as the gym’s looks filled with syphillis)
Tricep push down 45kg
Straight arm pull down 25kg (a new addition and performed slowly)
Radius/ulnar deviation 6kg (very small, hypertrophy resistant forearm muscle, so I do 15 reps for these)
Brachioradialis (reverse grip) curls 25kg.

20 mins on the cross trainer taking care not to exceed about 163bpm as it’s my cool down.

I also do blood flow restriction training (legs and arms) once a week at present.

One of the things I read on Arnie’s Pump Club newsletter was the idea that ‘confusing’ the muscles by varying the type of exercise one performs to improve hypertrophy and strength is a fallacy. It’s more effective to be consistent with the type of exercise and progressively overload. This suits my habitual nature.