Today's Workout Thread

Quote:

---

Originally Posted by Bruno

Started with 1000 steps on the escalator, with a constant heart rate of 150. 67 steps per minute.
Then I did my weights. I vary exercises and always start with a different one.
Assisted dip and assisted chinup are in the beginning. For some reason I just hate chin-ups so I start with that to get it over with :)

Today I watched the younger guys going about their exercises, and I was secretly very pleased that despite my greying hair, I am a lot stronger than most of them :D

---

Most of the young onrs can't carry their math book to collage alvegra class "my car brook down and it was to heavy to carry".. Last time I checked they weigh less than 5 lbs.
Also starting with the muscle group most important to you is a common thing, not just to get it over with :beer2:

A 7km trail run with the GF this morning.

Upped weight for squats, leg extensions, leg curls and barbell curls .

Back squats 110, 120, 130, 140 x 8 @2min
Straight leg deads 80, 90, 100, 110 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 30, 30, 30, 30 x 8 @1min

Parallel bar dips body weight +15kg x8 x 4 @2min
Skull crushers 35kg x8 x4 @1min
Pushdowns 55, 60, 65, 70 x 8 @1min

Barbell bar curl 42.5kg x8 x4 @2min
Dumbell hammer curl 17.5kg x 8 x4 @1min
Dumbell incline curl 15kg x 8 x4 @1min

Made reps for dips so will up weight next week.

Quote:

---

Originally Posted by eddy79

Upped weight for squats, leg extensions, leg curls and barbell curls .

Back squats 110, 120, 130, 140 x 8 @2min
Straight leg deads 80, 90, 100, 110 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 30, 30, 30, 30 x 8 @1min

Parallel bar dips body weight +15kg x8 x 4 @2min
Skull crushers 35kg x8 x4 @1min
Pushdowns 55, 60, 65, 70 x 8 @1min

Barbell bar curl 42.5kg x8 x4 @2min
Dumbell hammer curl 17.5kg x 8 x4 @1min
Dumbell incline curl 15kg x 8 x4 @1min

Made reps for dips so will up weight next week.

---

...OK, back to bed that was enought activity (reading) :popcorn:

Saturday's Strength Training:

Pushups 20
Cross crunch 2x15, each side
Dumbell squats 2x10
Alternating side lunges 2x10
Jump rope 2x60 seconds
Step ups 2x10
Squat jumps 2x10
Standing calf raises 10

A good solid 55km ride this morning on the Singlespeed.

And a 4.5km run this afternoon.
Not surprising, my legs felt heavy.

This afternoon I went on a 10 mile/16k trail run this afternoon. The trail was beautiful. My legs were not.

Upped weight for incline presses.

Db bench press 30, 35, 40, 45kg x8 @2min
Db incline press 35kg x8 x4 @2min
Db decline press 35kg x8 x4 @2min
Db flyes 20kg x8 x4 @2min

Shoulder press 55kg x8 x4 @2min
Front lat raise 17.5kg x8 x4 @2min
Side lat raise 17.5kg x8 x4 @2min
Bent forward db reverse flyes 15kg x8 x4 @2min
Barbell shrugs 140kg x8 x4 @1min

Made reps on shoulder pressesand shrugs. Will up weight for shoulder presses next week.

Yesterday I rode the Hancock Horizontal Hundred. This is a 100 mile bike ride that starts and ends in Findlay, Ohio. It was a great day and is really flat. The downside is the wind kicks up later in the day and when you take your turn in the front pulling you really had to battle the head winds.

Miles - 100.16
Time - 6:04:24
Total Elevation Gain - 1398 feet
Starting Temp - 51 Degrees F
Ending Temp - 77 degrees F
Average Heart Rate - 119 bpm
Max Heart Rate - 144 bpm
Average Speed 16.6 mph
Max Speed - 24.3 mph