Today's Workout Thread

[TheGeek]

Did some weights yesterday.

Today went for a 5.65k run in 40min.

So far on track for my prize. 82 days to ��

Geek

[Thug]

Thug, -15C/5F is around the temp where I limit my run to 20 minutes.

My next race will probably be a 20 mile trail race in February. I might do a FA run on the local trails with friends around the new year where people choose their own distance. Some are going ultra-marathon distance but I'm shooting for 26.2.

Fortunately the temp does rise to around a +15C during the day but as the village is nestled in the mountains, as soon as the sun drops, so does the temperature.

Last night I entered a 50km ultra on 17 March (road) as a training run for my 62km trail race in late April. That will then be followed by the 52km trail run in July.

Bloody hell, what have I let myself in for!

Looks like my bicycles will feel neglected.

[Leatherstockiings]

It looks like you're going to be busy, Thug.

I met with the team re-designing my strength training program yesterday at the gym. They had me do some variations on familiar exercises and threw some in that I hadn't tried before. My lats are pretty sore today.

[eddy79]

Accidentally upped weight for skull crushers but went ok so will run with it.

Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min

Made reps on squats and dips again so will up weight next week. Also made reps on incline curls

[Thug]

A 7.5km run this morning before a Saturday spent at work.

[eddy79]

Upped weight for flat presses, shrugs and static

Db bench press 40kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min

Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on incline presses

[TheGeek]

Yesterday I did some dumbell and bodyweight stuff. I really should plan those better.

This morning was a 5.25k run before work.

Still on track woops.

Geek

[Thug]

A 11km run yesterday morning.

[eddy79]

Yesterday's workout

Dead lift 160kg 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 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating

[Leatherstockiings]

Yesterday's routine

3/4 mile run warmup
Trap bar deadlifts 8 light weight, then 3x8
Back extensions 3X10
Lat pulldowns 3x10
Seated rows 3x10
Assisted pullups 2- I had nothing left
Stretching

Tonight I'm going to run on a wood mulch trail.