Today's Workout Thread

[Leatherstockiings]

Today's strenth training:
1 set of each
Squat jumps 10
Jump rope 60 secs
Alternate side lunges 10 each leg
Burpies 10
Dumbell squats 10
Bird dog 10 each side
Standing calf raises 10
Plank 30 secs
Dumbbell curls 6

Yesterday: 2.5 mile run at track, 2 mile hike.

I'm adding abthird strength training workout to my week. I stuck with one set since I havent done some of these in a while. Hopefully Ill be able to add on sets as it comes back to me.

[Leatherstockiings]

This morning I did a three mile run. I have a metronome on my phone and I had it set between 160 and 170 bpm for the run. I'm working toward 180 bpm.

[neehooya]

Today was rather a short workout...
Started with a floor chest press. Initial set up at 95lbs and worked towards 1Rep max.
Finished at 195lbs.

Then Helen came to light:
3 rounds of
400m run
21x American Kettle Bell swings
12 push-ups.
Finished in 13:05

[whoever]

I went back to the Reserve this morning with the crowd that are riding Joburg 2 Sea. Only did one lap as some of the guys were really slow and time constraints started to play a part. Did manage to do some hill repeats whilst waiting and ended up with 61km.

Did see some nice wildlife, a Kudu, Wildebeest, Zebra and a Red Hartebeest.

Today ____
3 x10 wide grip pullups with added weight
3x10 pushups with rrsistacd band across back.

[Leatherstockiings]

Yesterday: Two mile run.

This afternoon:
Jump squats 2x10
Lunges 2x8
Dumbell squats 2x10
Standing calf raises 2x10
Pushups 2x10
Crunches 2x30
Bridges 3x30 secs

[Thug]

Unfortunately I've been out of action this week in hospital and only being discharged tomorrow.

Was supposed to be discharged on Tuesday after a minor surgical procedure but they ended up doing a skin graft and I've had to stay here whilst the Docs allow the graft to take.

[Firefighter2]

Unfortunately I've been out of action this week in hospital and only being discharged tomorrow.

Was supposed to be discharged on Tuesday after a minor surgical procedure but they ended up doing a skin graft and I've had to stay here whilst the Docs allow the graft to take.

I hope for a quick recovery for you. It's too bad that a minor procedure turns into a week out of commission. Good luck!

[eddy79]

Have just started to work out again afyer a couple of years off due to too much work and not enough time. Picked up a full rack and Olympic bar and weights, couple benches and assorted pieces for a good price second hand so can work out at home.

I am keeping it simple and heavy training 3 days a week. Today was legs and arms

Weight is in kgs and still working up to where I was which I fully expect will take a bit.

Back squat 85 95 105 drop 60 all x 8
Straight leg deads 75 x 8 x 4
Front squat deep to heels 47.5 x 8 x 4
Leg curl 16.25 x 8 x 4
Leg extensions 40 x 8 x 4

Bench dips with 5kg x 10 x 4
Overhead extensions 27kg x8 x4
Pushdowns 40 40 45 50 all x 8
Ez bar curl 27kg x8 x4
Hammer curl 10kg x 8 x4
Incline curl 10 x 8 x4

This is my friday workout and probably wont change much just keep adding weight till I start to plateu and then will mix it up.

[Leatherstockiings]

That's a bumer, Thug. Hang in there!

[Thug]

Thanks Guys.