Today's Workout Thread

[Leatherstockiings]

This morning I did around 10 minutes of breathing exercizes followed by a 15 minutes of a cold water soak. This afternoon I ran five miles on the trail with a friend and then soaked for 20 minutes in cold water.

[whoever]

This morning I did around 10 minutes of breathing exercizes followed by a 15 minutes of a cold water soak. This afternoon I ran five miles on the trail with a friend and then soaked for 20 minutes in cold water.

Why a cold water soak?

[Leatherstockiings]

Mostly to help with inflammation. I'm also experimenting with cold exposure to boost metabolism and athletic performance.

[Thug]

Mostly to help with inflammation. I'm also experimenting with cold exposure to boost metabolism and athletic performance.

I know that cold water / ice baths reduce inflammation and help with muscle repairs but wasn't aware that it could increase metabolism.

[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 20kg x10 x4 @2min

Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 160kg for 15 sec x 4 @1min

Don't know if it is the meds for my back but shoulder wasn't sore today. Made reps on incline presses, shoulder presses and static holds.

[Leatherstockiings]

I know that cold water / ice baths reduce inflammation and help with muscle repairs but wasn't aware that it could increase metabolism.

Metabolism increases during cold exposure to keep the body warm. I've noticed this firsthand after winter camping trips where you are constantly cold on the trip but once you get home the temperature inside feels stuffy. Regular exposure to cold conditions like daily cold showers, cold baths, sitting in snow is supposed to activate brown adipose tissue, or brown fat, which burns white fat to create heat. I'm experimenting based on what I read in a book called What Doesn't Kill Us by Scott Carney where the author talks about Wim Hof and the relationship of cold exposure, breathing exercises, and altitude to health. If you google the title you can find some podcasts about the author and his experiences with Wim Hof.

[whoever]

I know that cold water / ice baths reduce inflammation and help with muscle repairs but wasn't aware that it could increase metabolism.

Nor was I, try spice ie: jalapeño to boost matabolism, I think cinnamon may work too.

[Leatherstockiings]

Today's lower body routine:
Squat jumps 2x10
Push-ups 2x20
Lunges 2x8 each side
Weighted squats 2x10
Bridge 30 seconds
Single leg bridge 2x30 each side
Crunches 50
High plank 60 seconds
Standing calf raises 10
Single leg calf raises 10 each side
Single leg balance 2x30 seconds each side

[Thug]

An easy 6.5km run before work.

Strains (achilles & hamstring) felt ok, so I should be able to have a comfortable run this weekend.

[eddy79]

Back is still not 100% so instead of deads off the floor I did them in the rack from just below knee height. Being easier made reps so added a extra set. Upped weight for pulldowns.

Dead lift 160, 170, 180, 190, 200kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip pull down 55 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