Yesterday I did a ten mile road run. The run was practice for a half marathon I'm doing late in the month.
Printable View
Yesterday I did a ten mile road run. The run was practice for a half marathon I'm doing late in the month.
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 47.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on pulldowns will up weight next week
Sea swimming
Monday
https://i.imgur.com/k6U4DvE.jpg
Today
https://i.imgur.com/A2mhZX9.jpg
My 57km road ride on Sunday turned into 62km as I did a lot fetching on the steeper climbs.
Tonight I'll do a late entry for an 8km trail run at one of the local golf courses.
Thursday will be hills on the CX bike
Friday - normal group ride
Saturday - coffee shop 13km run
Sunday - +- 50km off road singlespeed ride testing out the choice of rear cog for Swaziland next week.
My boys getting better at riding now so time to do some together. Told him once he was decent I would get a bike to go riding and skate parks etc with him. Not sure who is going to have more fun. Feels very natural being on a bmx again.
Attachment 274811
I just gave away my son's bmx to a mates nephew who'd make far better use of it than the spiders in my garage.
I didn't do the trail run last night but still went out on the road and ran 8.6km
My alarm clock this morning though was reset, I needed my beauty sleep. :)
This is GREAT congrats!
My kiddos are smaller but they are still enjoying a quality time with Papa on a dirt.
This past Sunday we were exploring local dirt trails and ended up at Farmer's market. To ride with them I'm using a McRide Seat (a guy from Canada, started this project on Kickstarter) the seat is awesome.
It teaches kids how to balance and they see everything first hand.
Cheers.
Attachment 274846
It's been a while since I posted here on this thread but
I've been following you guys closely though.
I'm still doing CF regularly and the workouts/WODS are somehow repetitive but yesterday was something new. A combo WOD (hence the name "3's Company").
Check it out, my quads will be sore for sure.
Attachment 274863
Upped weight for squats, leg extensions and pushdowns.
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
The usual Friday 28km bike ride.