Today's Workout Thread

[Thug]

A 32km ride this morning.

[Thug]

Today was Human Rights Day in South Africa, so we had a public holiday (I took yesterday off to make a long weekend).

A 9.5km run this morning followed by 14km ride around my hood on my "new" John Deere singlespeed.

[Leatherstockiings]

The Cape Epic was mentioned in sports news feed I saw yesterday. I think they were saying it was coming up.

[Thug]

The Cape Epic was mentioned in sports news feed I saw yesterday. I think they were saying it was coming up.

Yes, it's currently on in the Cape. The top mountain bikers in the world are racing it. A lot of the field are largely middle-aged corporate entries as the price is beyond the reach of most normal mountain bikers.

2 good friends of mine are currently lying in 2nd place in the Mixed team category.

https://www.cape-epic.com/

[Leatherstockiings]

Upper body routine:

Plank 2x30 secs
Side planks 30 secs each side
Swimmers press 10 standing, 10 seated
Dumbbell pullovers 2x8
Pushups 4x15
Bent over rows 2x10
Back extensions 2x10
Russian twists 2x15, each side

[eddy79]

Dead lift 150, 160, 170, 180 kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip wide grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

[Leatherstockiings]

Today's exercize was a quick 2.5 mile run.

[eddy79]

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 +40kg 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 17.5kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min

Made reps on squats and single leg curls again this week

[Thug]

A 30km ride this morning.

Plan for the weekend will be an easy 7km run tomorrow morning (incl Parkrun) and on Sunday a 20km trail race.

[Leatherstockiings]

Yesterday's workout:

Squat jumps 2x10
Walking dumbbell lunges 2x14
Dumbbell squats 2x10
Bridges 2x30 seconds
Crunches 60
Plank 45 seconds
Single leg balance 3x30 seconds, each leg
Toe curls 2x10, each food
Standing leg raises 2x10
Side leg raises 2x10
Clamshells 2x10

Today's cardio: 3.5 mile trail run. It was raining and the trails were slick so I cut the run short. I did get really close to some deer and turkeys which is always a treat.