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  1. #61
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    30-Mar-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 10,11,13
    DB Front Loaded Stepups - 16/40,13/40,12/40
    Mountain Climbers - 39,30,33
    Star Jump - 23,23,25
    DB Bent Over Row - 48/20,60/20,62/20
    Knee Grab Crunches - 10,12,14

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Felt like **** heading into the gym and felt great coming out! Starting to love these conditioning programs.
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  2. #62
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    Originally Posted by StinnerOzz View Post
    Glad to hear your shoulder is already getting back to normal. Keep safe!
    Thanks man! Just cleared my last PT session yesterday and got the green light from the doctor this week! I am officially done with this shoulder ****!
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  3. #63
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    02-Apr-2018

    FDB - Home - Bodyweight Workout 2

    Single Leg Hip Raise Off Bench SS Diamond Pushup

    12,12,12 SS 12,12,12

    V-Ups SS Rear BW Lunge
    12,12,12 SS 12,12,12

    Bench Dips SS Wall Sit
    12,12,12 SS 60s,60s,60s

    Best part about this workout was that one of my daughters did it with me!
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  4. #64
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    04-Apr-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 13/40,12/40,12/40
    BW Split Squats - 12,15,13
    Double DB Row - 52/20,62/20,64/20
    Plank-Ups - 11,11,12
    Russian Twists - 22,24,24
    BW Reverse Lunges - 17,17,20

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    I have really grown to love this workout. Too bad the Intermediate stage starts next week.
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  5. #65
    Registered User BigDad79's Avatar
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    05-Ap-2018

    FBD - Beginner - Strength 2

    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift

    20lbs - 3x12 (per side) SS 135lbs - 3x12

    Goblet Squat SS Overhead Walking Lunges
    55lbs - 3x12 SS BW - 3x12 (each leg side)

    Single DB Incline Bench Press
    35lbs - 3x12 (per side)

    Inverted Bar Row
    BW - 12,12,12

    Looking forward, very much, to getting rid of that Goblet Squat/Walking Lunge superset next week. That's a doosie!
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  6. #66
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    06-Apr-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 11,11,11
    DB Front Loaded Stepups - 13/40,12/40,12/40
    Mountain Climbers - 25,30,25
    Star Jump - 30,30,35
    DB Bent Over Row - 58/20,58/20,60/20
    Knee Grab Crunches - 12,13,12

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Great workout but I'm not going to miss Mountain Climbers!
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  7. #67
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    09-Apr-2018

    FDB - Intermediate - Strength Workout 1

    DB Paused Bench Press SS DB Rows

    10 x 45lbs SS 10 x 50lbs
    10 x 50lbs SS 10 x 60lbs
    10 x 50lbs SS 10 x 60lbs
    10 x 50lbs SS 10 x 60lbs

    Bench Dip SS Standing OH Press
    10 x BW SS 10 x 45lbs
    10 x BW SS 10 x 55lbs
    10 x 10lbs SS 10 x 65lbs
    10 x 10lbs SS 10 x 75lbs

    Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
    10 x 20lbs SS 10 x BW SS 10 x BW
    10 x 25lbs SS 10 x BW SS 10 x BW
    10 x 25lbs SS 10 x BW SS 10 x BW
    10 x 25lbs SS 10 x BW SS 10 x BW

    This workout was a doozy, especially after that last superset. The first time through a workout is always tricky. I'm looking forward to doing this one again later this week!
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  8. #68
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    10-Apr-2018

    FDB - Intermediate - AMRAP 1

    T-Rotational Push-up
    - 10x
    DB Front Squats - 10x (40lbs)
    Alt Single Leg V-Up - 5x per side
    DB Renegade Row - 5x per side (20lbs)
    SL Bench Hip Hinge - 5x per side
    Wall Sprints - 25x per side

    25min Non-Stop
    5 Rounds + 4

    Beast Workout!
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  9. #69
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    12-Apr-2018

    FDB - Intermediate - AMRAP 2

    DB Squat Curl PRess
    - 10x (20lbs)
    Knee Tuck Jump - 10x
    Plyo Pushup - 10x
    Burpees - 10x
    Alt Jump Lunge - 10x
    Plank Ups - 10x

    25min Non-Stop
    4 Rounds

    Another Beast Workout!
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  10. #70
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    13-Apr-2018

    FDB - Intermediate - Strength Workout 2

    Single-Arm DB/KB Squats SS DB Side Step-Ups

    10 x 30lbs SS 20 x BW
    10 x 30lbs SS 20 x BW
    10 x 30lbs SS 20 x 10lbs
    10 x 30lbs SS 20 x 10lbs

    Single Arm/Single Leg DB Deadlift SS Single Arm KB Lateral Lunge
    20 x 30lbs SS 20 x 30lbs
    20 x 30lbs SS 20 x 30lbs
    20 x 30lbs SS 20 x 30lbs
    20 x 30lbs SS 20 x 30lbs

    DB-Quarter Squats SS RKC Planks
    10 x 60lbs SS 60s
    10 x 60lbs SS 60s
    10 x 60lbs SS 60s
    10 x 60lbs SS 60s

    Damn! Haven't had a leg day that destroyed me like that in a while. Really enjoyed it! Totally smoked!
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  11. #71
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    16-Apr-2018

    Treadmill Run - 30min (2.47mi)
    - Run 15min straight
    - Walk 1min, Run 2min <-- 5 Rounds

    Inverted Rows - 6, 6, 6, 6, 6
    Push-Ups - 10, 10, 10, 10, 10
    Squats - 20, 20, 20, 10, 10, 10, 10, 10

    Straight Work, No Rest
    Total Time: 46:25
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  12. #72
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    19-Apr-2018

    FDB - Home - Bodyweight Workout 2

    Single Leg Hip Raise Off Bench SS Diamond Pushup

    12,12,12 SS 12,12,12

    V-Ups SS Rear BW Lunge
    12,12,12 SS 12,12,12

    Bench Dips SS Wall Sit
    12,12,12 SS 60s,60s,60s

    Didn't want to do it but just knocked it out...
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  13. #73
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    21-Apr-2018

    Treadmill Run - 30min (2.58mi)
    - Run 15min straight
    - Walk 1min, Run 2min <-- 5 Rounds

    Assisted Pull-Ups - 10, 10, 10
    Push-Ups - 10, 10, 10, 10, 10
    Squats - 20, 20, 20, 10, 10, 10, 10, 10

    Straight Work, No Rest
    Total Time: 43:04
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  14. #74
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    23-Apr-2018

    Half Murph Mini-Challenge 1

    Treadmill Run
    - 1 mile (10:08min)
    Assisted Pull-Ups - 10, 5
    Push-Ups - 10, 10, 10, 10
    Squats - 20, 20, 20, 20, 20

    Straight Work, No Rest
    Total Time: 17:18
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  15. #75
    Registered User BigDad79's Avatar
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    28-Apr-2018

    Treadmill Run - 35min (3.23mi)
    - Run 20min straight
    - Walk 1min, Run 2min <-- 5 Rounds

    Assisted Pull-Ups - 5, 7, 8, 5, 5, 5 (at 100lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10
    Squats - 10, 10, 10, 10, 10, 10, 20, 30

    Straight Work, No Rest
    Total Time: 48:39
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  16. #76
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    30-Apr-2018

    Half Murph Mini-Challenge 2

    Treadmill Run 1
    - 0.5 mile (5:01min)
    Assisted Pull-Ups - 10, 10, 10
    Push-Ups - 10, 10, 10, 10, 10
    Squats - 10, 10, 10, 10, 10, 20, 20, 20
    Treadmill Run 2 - 0.5 mile (5:00min)

    Straight Work, No Rest
    Total Time: 18:56
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  17. #77
    Death Metal Madman StinnerOzz's Avatar
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    A month later, how is the shoulder? Looks like you're moving along just fine!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  18. #78
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    Originally Posted by StinnerOzz View Post
    A month later, how is the shoulder? Looks like you're moving along just fine!
    Hey @StinnerOzz! Shoulder's doing well! Purposely doing a lot of bodyweight work so that I don't push too fast. Looking to get a set of bodyweight pull-ups in my arsenal. How's things with you?
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  19. #79
    Registered User BigDad79's Avatar
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    02-May-2018

    Half Murph Week 3 Workout

    Treadmill Run 1
    - 1.23 mile (15:00min)
    - 30s sprint on Incline 5
    - 60s walk
    - Repeat for 15min
    Assisted Pull-Ups - 10, 10, 10, 5 (85lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 5
    Squats - 10, 10, 10, 10, 10, 10, 20, 20, 20
    Treadmill Run 2 - 1.15 mile (15:00min)
    - 2min run
    - 1min walk
    - Repeat for 15min

    Straight Work, No Rest
    Total Time: 41:00min
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  20. #80
    Registered User BigDad79's Avatar
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    04-May-2018

    Half Murph Week 3 Workout

    Treadmill Run 1
    - 1.2 mile (15:00min)
    - 20s sprint on Incline 5
    - 60s walk
    - Repeat for 15min
    Assisted Pull-Ups - 10, 10, 10, 5 (85lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, ,20, 20
    Treadmill Run 2 - 1.3 mile (15:00min)
    - 2min run
    - 1min walk
    - Repeat for 15min

    Straight Work, No Rest
    Total Time: 38:51min
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  21. #81
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    Hey @StinnerOzz! Shoulder's doing well! Purposely doing a lot of bodyweight work so that I don't push too fast. Looking to get a set of bodyweight pull-ups in my arsenal. How's things with you?
    Things are great in the gym. Been sick a couple times in the past month (as has the whole family) but I come back with a chip on my shoulder and get right back into it...thankfully! Avoiding the injury bug for a very long time now despite pushing things harder than I have in years (but also keeping it smart, which helps).
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  22. #82
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    Originally Posted by StinnerOzz View Post
    Things are great in the gym. Been sick a couple times in the past month (as has the whole family) but I come back with a chip on my shoulder and get right back into it...thankfully! Avoiding the injury bug for a very long time now despite pushing things harder than I have in years (but also keeping it smart, which helps).
    It's amazing how much smarter we get the older we get...my ego would be back to benching heavy already ten years ago.
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  23. #83
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    07-May-2018

    Half Murph Mini-Challenge 3

    Treadmill Run 1
    - 0.5 mile (4:56min)
    Assisted Pull-Ups - 10, 10, 12 (75lbs)
    Push-Ups - 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, 20, 10
    Treadmill Run 2 - 0.5 mile (5:00min)

    Straight Work, No Rest
    Total Time: 18:00
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  24. #84
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    07-May-2018

    Half Murph Mini-Challenge 4

    Treadmill Run 1
    - 0.5 mile (4:55min)
    Assisted Pull-Ups - 10, 10, 10, 5 (55lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, 20, 20
    Treadmill Run 2 - 0.5 mile (4:54min)

    Straight Work, No Rest
    Total Time: 18:25
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  25. #85
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 40
    Posts: 327
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    16-May-2018

    Half Murph Week 5 Workout

    Treadmill Run 1
    - 1.52 miles (20:00min)
    - 20s sprint on Incline 5
    - 60s walk
    - Repeat for 20min
    Assisted Pull-Ups - 10, 10, 10, 5, 5, 5 (85lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10
    Squats - 20, 20, 20, 20, 20, 20, 20
    Treadmill Run 2 - 2.0 miles (15:00min)
    - 2min run
    - 1min walk
    - Repeat for 20min

    Straight Work, No Rest
    Total Time: 57:59min
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  26. #86
    Registered User BigDad79's Avatar
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    Age: 40
    Posts: 327
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    18-May-2018

    Half Murph Week 5 Workout

    Treadmill Run 1
    - 1.62 miles (20:00min)
    - 20s sprint on Incline 5
    - 60s walk
    - Repeat for 20min
    Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5 (70lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10
    Squats - 20, 20, 20, 20, 20, 20, 10
    Treadmill Run 2 - 2.0 miles (22:12min)
    - 2min run
    - 1min walk

    Straight Work, No Rest
    Total Time: 54:25min <-- 3:34 faster than last time!
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  27. #87
    Registered User BigDad79's Avatar
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    Age: 40
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    21-May-2018

    Half Murph Mini-Challenge 5

    Treadmill Run 1
    - 0.5 mile (4:52min)
    Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5 (70lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, 20, 20, 5
    Treadmill Run 2 - 0.5 mile (4:38min)

    Straight Work, No Rest
    Total Time: 20:54
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  28. #88
    Registered User BigDad79's Avatar
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    Age: 40
    Posts: 327
    Rep Power: 264
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    23-May-2018

    Half Murph Week 6 Workout

    Treadmill Run 1
    - 0.5 miles (4:54min)
    Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (55lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, 20, 20, 20, 5
    Treadmill Run 2 - 0.5 miles (4:34min)

    Straight Work, No Rest
    Total Time: 24:48min
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  29. #89
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 40
    Posts: 327
    Rep Power: 264
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    BigDad79 is offline
    25-May-2018

    Half Murph Week 6 Workout

    Treadmill Run 1
    - 0.5 miles (4:50min)
    Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (55lbs)
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 5
    Squats - 20, 20, 20, 20, 20, 20, 20, 5
    Treadmill Run 2 - 0.5 miles (4:30min)

    Straight Work, No Rest
    Total Time: 25:30min
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  30. #90
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 40
    Posts: 327
    Rep Power: 264
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    BigDad79 is offline
    28-May-2018

    Half Murph Challenge

    Treadmill Run 1
    - 0.5 miles (4:51min)
    Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
    Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
    Squats - 20, 20, 20, 20, 20, 20, 20, 10
    Treadmill Run 2 - 0.5 miles (4:32min)

    Straight Work, No Rest
    Total Time: 26:53min

    Great workout and great plan. I went from being able to do zero pull-ups to being able to do 5 horrible pull-ups in a row. That's progress I guess
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