Today's Workout Thread

[Thisisclog]

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

[Thug]

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

Well done nevertheless!

[Thug]

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.

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.

[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.

[Cincinnatus]

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

[whoever]

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.

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

[Thug]

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

[Thisisclog]

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.

[Firefighter2]

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.

[Leatherstockiings]

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