Today's Workout Thread

[Speedster]

Late in posting, but I had a strong walk for exactly an hour at noon yesterday. Then in the evening, I went for a 7-8 mile paddle up the Spokane River and down in a razor-sharp kayak.

Plan is to go paddling once more tomorrow morning before the 90F+ temps hit.

@Thug -- Enjoy your off-road triathalon tomorrow, sir!

[Thug]

The Pirates Picaroon is organised by the Pirates Running Club and consists of 5 legs. An entrant can compete in as many as 5 or as little as 1.

The more legs you complete, the higher your ranking. 1 leg completed, your ranking is a stowaway, with 5 legs completed equating to a Captain.

All entrants got an embroided winter beanie (knitted seamless woollen cap). June is the coldest month in South Africa with temperatures in Johannesburg being as low as -3 deg C (exceptional) but most mornings between 3-5 deg C.

I managed all 5 legs. 2 Trail Running legs, 2 Mountain Biking legs and an extremely frigid 60m swim in the canoeing dam.

Distance were (in total), Trail run - 23.1km; MTB - 37.6km and of course the 60m swim. I'm now buggered and lying down on the couch!

[Speedster]

A veritable wildlife show while paddling the Spokane River this morning with a buddy. Upon exiting "Turtle Cove," where we saw 5 turtles working on their tan, we noticed a tiny head in the water swimming across the exit. Turned out to be a baby beaver -- body length of 4"+ and a 3" tail! On the return leg, we spied a bald eagle drinking water from a downed tree at the waterline. He stayed there until we were about 30-40 feet away, my closest sighting of an eagle yet.

We also saw the usual ducks and geese. What a fantastic morning adventure.

[whoever]

Wow, greate, where you using a pedometer or do you use googie to get the distance?

[eddy79]

Upped weight for flat presses

Db bench press 32.5, 37.5, 42.5, 47.5kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min

Shoulder press 70kg 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 170kg for 15 sec x 4

Made reps on decline presses so will up weight for next week.

[whoever]

You must have massive soulders wirh those presses, how have you made it eirhout shoulder injuries? I cant seem to fet past 80lb. Db shoulder presses

[eddy79]

You must have massive soulders wirh those presses, how have you made it eirhout shoulder injuries? I cant seem to fet past 80lb. Db shoulder presses

I don't train for size more strength so try to keep it to what I can handle properly. I find size can become restrictive and want to keep it more functional. I go hard enough to create adaptation but not hard enough to burn out. Changing my diet helped too.

[ZipZop]

Aloha!

I constantly struggle between building muscle mass to look strong while staying lean as I am a competitive Triathlete (age-grouper not professional).
I was a Pro Cyclist when I was younger, and by the time I hit 30 my legs were huge compared to my arms. So I worked hard on my upper body and became a Triathlete so that I'd be forced to swim and work on my upper body.

Today, it was my usual low-volume cardio mixed with moderate weight training. I do cardio five days a week, and weight train every other day. Sometimes they overlap, sometimes not.

Today;
1/2 mile swim in pool, 10 mile bike, 1 mile run. I try and have no more than 15 minutes between disciplines. 2 hour rest with a meal. Then on to weight training.

Weight training (all free weight dumbbells) consisting of 15 reps (2 sets each) of Kick-Backs 25 lb per arm, Lunges with 30 lbs each arm overhead, 90 lb curl (45 lb each arm) bench press 125 lbs, flies 20 lb each arm and then 90 lb overhead press. Then sit-ups on slant with 15 lb medicine ball. I also add side twists and back lifts with 25 lb weight for core strength.
I up my weight training to 3 sets with a tad more weight when I'm not doing cardio. If I keep the cardio and weight training balanced, I try to attain a look of being cut but not uber-muscled. It's a balancing act.

One year I cut way back on weight training, restricted my diet and upped cardio extensively and began to look gaunt. Very gaunt. So I had to go back to a nice balance of cardio and weight training combined with sensible eating. It's easy to cut back on cardio, eat a lot of protein and up weight training, but you don't want to look like Schwarzenegger and compete in a Triathlon. All that muscle mass (fast twitch) does you no good in a slow-twitch competition sport. Plus, all that muscle mass demands oxygen and glucose and protein. Not good when you are swimming, running and biking.

I'll post my full cardio and weight training workout as they come up.

Recent photo during competition - bike portion of Triathlon leaving transition;



-Zip

[Thug]

Wow, greate, where you using a pedometer or do you use googie to get the distance?

I use a Suunto Ambit3 Peak to record all my exercise/training/races.

It's a multisport GPS watch

[ZipZop]

No weight training today so all cardio.

1200 meter swim
50 km bike
3.2 km run

Taking a break from cardio tomorrow and weight training only