Today's Workout Thread

[Thug]

A 9.5km run this morning before work.

[Thug]

A 15km run this morning.

[eddy79]

Same again. Lower weight and up reps.

Back squats 100, 110, 120, 130 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 25 x10 x4 @1min

Bench dips +37.5kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 55, 60, 65, 70 x 10 @1min

Ez bar curl 37.5kg x10 x4 @2min
Dumbell hammer curl 15kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min

Made reps on both bench dips and hammer curls so will up weight next week.

[Leatherstockiings]

Yesterday's cardio: 2.3 mile on the local bike path with intervals. 3x30 second intervals at 70 percent effort with a minute of regular pace in between. Then 45 seconds and one minute at 70%.

Today's strength training:

Jump rope 2x30 seconds
Squat jumps 2x10
Pushups 10, 15
Dumbbell step ups 2x10
Burpies 10
Dumbbell squats 10
Bird dogs 10 each side
Side leg raises 2x10, each leg
Clam shells 2x10, each leg

[Thug]

Went and did my local Parkrun this morning by myself. Started and ended at different points than the official run and realised once I got home, that where I started was only 300m from my front gate. Bonus!!

Anyway, now that I'm pretty happy with my base fitness, it's time to start doing some interval training and specifically hills.

Oh, I stripped my singlespeed bike down yesterday afternoon and I'm dropping it off at a mates bike shop so he can send it out for powder coating. I'm going to get the rims and handlebar coated one color and the frame and fork another. Colours? well think of the Mid-West and farming.

[whoever]

Went and did my local Parkrun this morning by myself. Started and ended at different points than the official run and realised once I got home, that where I started was only 300m from my front gate. Bonus!!

Anyway, now that I'm pretty happy with my base fitness, it's time to start doing some interval training and specifically hills.

Oh, I stripped my singlespeed bike down yesterday afternoon and I'm dropping it off at a mates bike shop so he can send it out for powder coating. I'm going to get the rims and handlebar coated one color and the frame and fork another. Colours? well think of the Mid-West and farming.

Csn we see the bike when you get it back?

[Thug]

Csn we see the bike when you get it back?

Of course.

[Leatherstockiings]

I went on a five mile trail run this afternoon. It was really warm today so I ran in shorts for the first time in months.

[eddy79]

Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 17.5kg x10 x4 @2min

Shoulder press 60kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 15kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 170kg x12 x4 @1min

Static barbell holds 140kg for 15 sec x 4 @1min

Made time on static holds.

[Cincinnatus]

Took advantage of the nice weather last Friday and rode 34 miles to and from work.