Today's Workout Thread

1.
10 pushups, run up to the top of the drive (20m), run back;
20 pushups, as above;
repeat in jumps of 10 pushups to 50 (30, 40, 50).

2.
Repeat but replace pushups with situps;

3.
Repeat with squats (no weight) but in steps of 20 (20, 40, 60, 80, 100);

4. Repeat with burpees but in steps of 5 (5, 10, 15, 20, 25).

Stretches

Bag-work:

25 each side of:
1. Turning kicks for power;
2. Side kicks for power;
3. Corner kicks for power;
4. Reverse punch for power.

10 each side of:
1. Spinning back kicks;
2. Jump spinning back kicks;
3. jump spinning outside crescent kicks
4. Triple turning kicks

Kata

James.

A 58km ride this morning with 1 150m of ascent through a nature reserve about 70km from home.

Saw herds of Zebra, Antelope, Baboons and a few Kudu

I am massively impressed this thread has lasted given the less than enthusiastic early replies!

My week has been poor in terms of workout as I have a horrible chest infection, but usually it incorporates 2 to 3 kettlebell sessions, each lasting 30-40 mins, 1 x 5k and 1 x 10k runs. I have found this combination fits well into my working and family life.

Quote:

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Originally Posted by Thug

A 58km ride this morning with 1 150m of ascent through a nature reserve about 70km from home.

Saw herds of Zebra, Antelope, Baboons and a few Kudu

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I tried to get into cycling (result of a running injury) and used to make a point of cycling to work at least once a fortnight (26 miles each way) but I never felt the love for the sport, just a really sore backside. It might have helped to have herds of Zebra to wonder at although I'm not certain about the baboons...

Quote:

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Originally Posted by TomP30

I tried to get into cycling (result of a running injury) and used to make a point of cycling to work at least once a fortnight (26 miles each way) but I never felt the love for the sport, just a really sore backside. It might have helped to have herds of Zebra to wonder at although I'm not certain about the baboons...

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The only help with the sore backside is a combination of a proper saddle and then spending as much time on it.

Fortunately, the baboons were eyeing the Ostriches and not the cyclists. :)

This afternoon I went on a 2.5 to 3 mile trail run. I had to walk a lot of short sections due to mud so I'm not sure of the exact distance.

Quote:

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Originally Posted by Leatherstockiings

This afternoon I went on a 2.5 to 3 mile trail run. I had to walk a lot of short sections due to mud so I'm not sure of the exact distance.

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Get a Garmin for your birthday!��

In about 30 minutes I'm hitting the chip presses & salsa dips for about 2 1/2 hours. :beer1:

Mourning lap swim, early afternoon racquetball, followed by Sam Adams' 13th hour, homemade chili, and Nicaraguan rolled Rocky Patel Royale cigars celebrating the Broncos, aka—destroyers of Patriots' fans' hopes and dreams—win over the Panthers with the fellas. After that, some Call of Duty to round out the evening.

Tomorrow is lower legs and lower back day. Which means more lap swim in the morning and in the evening, whatever it takes to warm up to close to max—meaning whatever weight brings me to muscle failure after five or six reps—then do three sets of that working on the calves. Last week that meant eight 100 lb plates (it's more efficient) on a standing calf raise machine. Using rubber plates, depending on my mood, and warming up to workout weight, on the low end, just over 400 lbs, and high end, mid 500 lbs deadlifting single reps. I bring the weight up—work the lower back—then drop it. It's the cycle that I'm in right now. Every couple of months, begrudgingly, I'll change up my routine. I try to do some cardio in the morning and afternoons at least five times a week. And I lift weights in the evenings maybe three or four times a week. I don't have a strict workout schedule that determines on what days I'll workout which muscle groups. My 'whatever isn't sore anymore method' establishes what and how I'm going to lift.

Tuesday:

-Incline Benchpress
-One Arm Dumbbell Rows
-Shrugs
-One arm Preacher Curls
-Incline Dumbbell Press
-Leg Curls
-Leg Press

Too nice outside today to be in the gym, but I got it done anyway. Good motivation as I've just found out I'm going to be a Father for the first time. Gotta' stay healthy now. :D