Today's Workout Thread

Am a few days behind, so here's the Wisconsin notes:

Saturday - 2:04 half marathon, missed my target, but happy with how everything felt afterwards

Sunday - Rest day

Monday - 30 minute partnered bodyweight exercise circuit, 7k run after

Tuesday - 8k fartlek

Wednesday - 30 minute stair sprints, 7.5k easy run

Thursday - Rest day

Friday - Hangover day

Saturday - Rest Day

Sunday - 22km LSD. Tried an ice bath after, not pleasant, but effective.

Monday - Deck of cards and ski hill sprints, 5km trail run after

Quote:

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Originally Posted by Thisisclog

Missed by a minute, there were two nasty hills on the course, so I don't think many people PR'd.

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Well done nevertheless!

Quote:

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Originally Posted by Thisisclog

I use compression sleeves for my calves during the week. The advantage, it seems, is more in recovery than performance. I have also noted though, that they restrict some muscle movement, and I actually get more discomfort if I wear them while running, so I only wear them after workouts.

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The only time I've used compression sleeves during as race was for Ironman in 2011. Used both the calves and the quads and I must say that they helped tremendously. Maybe not the calves but definitely the quads.

Dead lift 150, 160, 170, 180 x 5
Standing bent over barbell rows 72.5 x8 x4
Bench bent over db rows 32.5 x8 x4
Wide grip pull down 50 x 8 x4 done at double speed(sets not reps)

Made reps on deads, db rows and pulldowns. Will up the weight for deads and db rows next week.

Rode my bike to work today - 16.94 miles. Will ride home tonight for a total of 33.88 miles.

Quote:

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Originally Posted by eddy79

Dead lift 150, 160, 170, 180 x 5
Standing bent over barbell rows 72.5 x8 x4
Bench bent over db rows 32.5 x8 x4
Wide grip pull down 50 x 8 x4 done at double speed(sets not reps)

Made reps on deads, db rows and pulldowns. Will up the weight for deads and db rows next week.

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I wish dragging my ass out of bed counted as a workout :cry:

Still not over this flu but on the mend.
Hoping to ride on Friday morning with the usual crew.

10k run last night - 3k WU, 4k tempo, 3k CD

10k this morning, 2k of stairs with 4x 30 pushups/situps/burpees at the top, then 8k run in the river valley

Rest day tomorrow.

I haven't posted a workout in a while but I'm still getting plenty of exercise. Today's workout went as follows:

-3x12 Flat Benchpress
-3x10 Squats
-3x15 Military Press
-3x12 Bicep Curls
-4x12 Biangular Lat Rows

Enjoy the rest of your week gents. :chapeau

Tuesday's lower body workout:
Squat jumps 2 x 20
Dumbell squats 3x6
Bodyweight lunges 2x8
Standing calf raises 2x10
Pushups 2x10
Bridges 3 x30 secs
Reverse crunches 25
Situps 10
Single leg balances 3x30 secs
Planks 2x39 secs

Today's upperbody:
Dumbelll presses 3 x 8
Swimmers press 2x6
Tricep bench dips 2x10
Pushups 3x10
Front/side raises 2x8
Supermans 2x10
Russian twists 2x15