Legs

Squat Machine
90x12
180x12
270x12
360x12

Superset
Trap Deadlift Jumps - 3x6.....150
Box Jumps - 3x6.....37 inches

Jump Lunges - 3x8 per leg......30s
Travelling Lunges - 3x8 per leg......30s

Glute Ham Raises - 3x15

Leg Extension - 3x12.....210
Seated Hamstring Curl - 3x12.....95

Legs

Pause Leg Press
90x5
180x5
270x5
360x5
450x4

Hip Thrusts
135x10
225x10
275x10
315x10
365x4

5 Rounds for time
10 Jump Lunges - 10 per leg
10 KB Sumo Deadlifts - 50s
Time - 8:22

Leg Extension - 3x12.....160

the 365 hip thrust was mostly to see if I could, it was flipping heavy, but I did get 4 good reps.  The timed portion was a decent burner.

Basement legs

Didn't have time to make it into the gym today, so did a basement leg workout instead.

5 Rounds for time
30 Travelling Lunges (15 per leg)
20 Jump Lunges (10 per leg)
20 Jump Squats
Time: 16:13

Quick, sweaty, burning fun workout!

Legs

Wanted to try a new exercise today, well kind of, I may have done it a long time ago.

Box Front Squats
warmup
95x5
135x5
155x5
work sets
185x5
205x5
225x5


Leg Press
180x10
270x10
360x10
450x10


Superset
Jump Lunges - 25sx8, 8, 8
Travelling Lunges - 25sx8, 8, 8


Fun workout, the box front squats were kind of cool, 225 was pretty heavy though.  Same with the last set of leg press, I did do 450 for 10 reps last time, but I was working out with a super cute girl, so that helped.  The lunge super set, which you never set the dumbbells down, burned like crazy especially by the end.

Full Body circuit

RIP Paul Walker

wow, really felt those pause squats from yesterday.  Me knees feel good, but my quads are pretty sore.  I didn''t have time to make it into the gym today but decided to steal a bodyweight circuit I found online, I don't really do these things like I used too, so I knew it'd be tough.

3 Rounds for time
30 Air Squats
15 Pushups
30 Reverse Lunges (15 per leg)
15 Pushups
30 Jump Lunges (15 per leg)
15 Pushups
15 Jump Squats
15 Pushups
Time - 19:00

Good burner workout, my legs were already sore but I can say that typing this now, the day after I did, my legs haven't been this sore in ages, my chest is also feeling it.

Legs

Goblet Squats (just below parallel)
60x10
70x10
80x10
90x10
100x10

Leg Press
90x10
270x10
450x10

Jump Lunges - 3x15 per leg

Hip Thrusts - 3x10.....95

Different but still fun leg day with a friend, well she did her thing but we stayed together.  The heaviest I have ever gone on goblet squats is 95, so 100 is a pr.  When the weight gets heavy on this exercise my core really needs to activate to keep me from caving.  The new exercise was the hip thrusts.  I hear so many good things about this exercise I figure to give it a shot, my glutes burned like crazy from it, at only 95 pounds too so I may try this again, it does look odd but having strong glutes can play an important role in so many other leg exercises, especially the big two (squats and deads).  Here are two people doing weights that make me believe they have glutes of steel.

https://www.youtube.com/watch?v=N7V9_6ct-dI

Conditioning

Today was outside conditioning, in the field near my old school where I used to do a lot of workouts.  It's so gorgeous outside how could I not.  I also did this workout with a friend of mine so that sometimes helps push me a bit.

Perform
Run 400 metres, then 25 burpees
Run 400 metres, then 50 jump lunges (total)
Run 400 metres, then 50 pushups
Run 400 metres, then 50 squats

Travelling lunge soccer post to soccer post (about 100 yards)

This was a really fun workout, having a workout partner helped with that.  Having that workout partner be a really cute fit girl wearing shorts and training bra makes it even better, but I digress.  We took breaks between rounds so each round was a good effort per set.  The lunges at the end was mainly used as a finisher it felt good but burned pretty good as well.  Missed these workouts.

Full Body

Full body today.

Incline DB Bench Press (higher incline than usual)
60sx8
70sx8
75sx7
75sx6

Wide Grip Pullups - 12, 9, 9, 10

Cable Fly and Face pulls paired together, forget weights.

5 Rounds for time
20 Jump Lunges (10 per leg)
10 Burpees
Time: 7:57

Cable Woodchop - 20x10, 25x10, 30x10

Really good workout today, the conditioning part there was fun I looked at my watch after the first burpee of the last round and saw it read 7:30, I moved as fast as possible for the last 9 and was able to finish just under 8 minutes.  It's hard not to hit the back squats again but still going to leave my spine unloaded for now.

Conditioning

Conditioning workout with the girlfriend today, I may have gone a bit slower than I could have but the workout was flipping tough as hell anyways.  Also I haven't done much in the way of conditioning recently.

3 Rounds for time
20 Jump Lunges (20 per leg)
20 KB Russian Swings - 24 kg
20 Burpees
20 Box Jumps - 24 inches
20 Pushups
20 Calories on Rower
20 Mountain Climbers (20 per leg)
20 Situps
Time was around 32 minutes

The pushups, the situps, the mountain climbers and the swings a bit weren't too overwhelming, the burpees and box jumps and jump lunges and row sucked more.  It was fun to workout with someone for a change, and this left us both flat on our ass it was pure conditioning, with the legs coming in second for overall pain level.  Fun workout!

Bodyweight

Kevin Montoya

Todays bodyweight day focussed a bit more on legs and abs, 2 of the bodyweight movements I suck the the most at.  There is still some upper body stuff but I do that lots anyways.

Leg Circuit
24 Squats
24 Travelling Lunges (12 per leg)
24 Jump Squats
24 Jump Lunges (12 per leg)

3 Rounds for time
10 Pullups
20 Situps
Time: 5:51

Leg Circuit
24 Squats
24 Travelling Lunges (12 per leg)
24 Jump Squats
24 Jump Lunges (12 per leg)

4 Rounds for time
10 Dips
10 Weighted RC Situps - 12 lb med ball
Time: 6:52

Leg Circuit
24 Squats
24 Travelling Lunges (12 per leg)
24 Jump Squats
24 Jump Lunges (12 per leg)

Last night I had this weird stomach pain, nothing too bad but forced me to stop eating when normally I would have consumed another few hundred calories, I felt it a bit today but more noticed my energy was lower.  None of the leg circuits were timed but I moved as fast as I could each time.  The pullup/situp one was nice and quick.  The dip one I got stalled at my dad went over to use the roman chair while I was doing dips, he does sets of 20 on there so I had to wait a bit, ah well.

Bodyweight

Attack my weakness day, also known as bodyweight day.  Made it a little more crossfit style by adding a kip to an exercise I normally wouldn't.

10 Rounds for time
5 Handstand Pushups
6 Kipping Pullups
7 Kipping Dips
8 Jump Lunges (8 per leg)
9 Situps
10 Squats
Time: 26:30

Not bad, I wanted to try and make everything unbroken which I just barely was able to do.  The handstand pushups were the hardest despite being the smallest number of total reps and closest to being broken up, but with strict form I managed to keep them all unbroken.  The pullups were pretty easy, they show up much more than the other exercises.  The kipping dips were the new one, and while it made them faster, they were the second hardest exercise.  The jump lunges were just energy wasting, the situps became slow motion but not too bad and squats were easy too.  Overall I kept a steady pace, 450 reps total, was hoping for a sub 30 minutes so was happy I got it.

Backyard fun

Julie Foucher

Ah first post in a bit, I had forgotten to mention before that I slipped on a bike ride and landed square on my back, ouch.  A shooting pain shot down both my legs, but I feel better now and am ready to get going.  Today was a backyard fun workout, no weights yet, damn it got hot out.

8 Minutes solid of each exercise

Handstand Pushups - 44 reps
Jump Lunges - 102 reps (204 total)
Pushups - 115 reps
Broad Jumps - 45 reps

So 32 minutes of work, I took maybe one minute rest between each one.  The first one was pure muscular, my arms were dead, doing one of my weaknesses on uneven grass seemed to make it harder.  The jump lunges burned a lot, but kept fairly solid.  The pushups were again muscular, kept strict chest to floor form on all reps.  The last one was the hardest, I am usually pretty good at stringing broad jumps together, but this time I reset every rep.  Let me focus on max distance, but made for much fewer reps, I was running low on energy by this point and sweating a lot.  It felt great to get my workouts in again.