Today's Workout Thread

[Leatherstockiings]

The weekend's workouts...

Friday: 5 mile road run with intervals

Saturday's Strength Training:

Pushups Swiss ball 15, decline 15, regular 10
Swimmers Press 2x10
Dumbbell Curls 10
Weighted lunges 3x10
Tricep kickbacks 3x10
Russian twists 3x10
3 mile run

Sunday's Cardio: 5.5 mile trail run

[Thug]

A 6.5km run on Saturday and a 11.5km run yesterday.
Today was my usual rest day

Tomorror (Tuesday) should be a 9.5km run.

[Leatherstockiings]

This morning I hit the gym for my last session with the team that re-designed my program.

Five minute warmup run on indoor track
Squats 3x10
Trap bar deadlifts 3x10
Lat pulldown 3x12
Battle ropes 3x30 seconds
Back extensions 10, 8. I was supposed to do 3x10 but my back was too stiff.

[eddy79]

Changed to wide grip for pulldowns

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
Wide 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

Made reps on barbell rows and pulldowns again this week so will up weight next week

[eddy79]

Back squats 130 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 +45kg 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 13.5kg x10 x5 @1min

Forget to up weight on ez bar curls so will up weight for next week. Made reps on straight leg deads again and pushdowns too this week.

[Leatherstockiings]

Friday's cardio: 6 mile trail run. The bonus was seeing a bald eagle by the lake.

Saturday's strength training:
Swiss ball decline push-ups 10
Push-ups 2x15
Swimmers press 15,10
Dumbbell curls 15
Lunges 8 each leg
Rear lunges 8 each leg
Dumbbell squats 12
Tricep bench dips 3x15
Sit-ups 2x25
Russian twists 2x15
Side planks 30 seconds each side
Calf raises 2x12

I'm ramping up the weight program to get that Jason Bourne physique. The movie soundtrack is in the mail.

[eddy79]

Changed back and side raises to prioritise the smaller muscles.

Db bench press 40kg x10 x 5 @1min
Db incline press 35kg 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
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on decline presses, shoulder presses and front raises again this week. Will up weight for all next week. Made reps on reverse flyes also.

[Leatherstockiings]

I did an eight mile trail run yesterday with some intervals. The area I ran was a peninsula on a state park lake. The land is a mix of hardwoods and native grass savannas. Here is a pic from the shore.

[Thug]

Haven't updated this past week, so...

Thursday 7th - 10km run
Saturday 9th - 11.1km road/trail run
Sunday 10th - 18.2km trail run

[eddy79]

Upped weight for barbell rows and pulldowns.

Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating