Today's Workout Thread

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Originally Posted by 1OldGI

Ten Reasons Why I Totally Dig Mountain Biking:
1. No Cars
2. No hurry (very Zen, like straight shaving)
3. If you gotta pee you just stop and handle business
4. If you fall, no road rash
5. Quiet and relaxing
6. You're allowed, nay expected to get dirty
7. If you get lost or take a side trail, you really don't care, you just keep riding
8. No crowded bike paths with crowds of roadies whizzing by you.
9. Wildlife sightings (especially when you sneak up on them)
10. Absolutely no threat of being hit by a car.

Can't wait to get this fat bike and get a few beach rides. This is the perfect season for it too, the beaches are less peopled in the winter time (at least until the influx of Cannucks and Michiganders in late January/February :) ). There's a beach/park about 45 minutes from work. I might start bringing my bike and some PT clothes to work and go for a sunset beach ride after work. It should make for some great pics too. I bet the fattie will kill on single track in the woods too. I have a feeling this fat bike is gonna be the dog's bollocks!

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"You don't get lost" , you take exciting detours that present themselves. :tu

Quote:

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Originally Posted by 1OldGI

Ten Reasons Why I Totally Dig Mountain Biking:
1. No Cars
2. No hurry (very Zen, like straight shaving)
3. If you gotta pee you just stop and handle business
4. If you fall, no road rash
5. Quiet and relaxing
6. You're allowed, nay expected to get dirty
7. If you get lost or take a side trail, you really don't care, you just keep riding
8. No crowded bike paths with crowds of roadies whizzing by you.
9. Wildlife sightings (especially when you sneak up on them)
10. Absolutely no threat of being hit by a car.

Can't wait to get this fat bike and get a few beach rides. This is the perfect season for it too, the beaches are less peopled in the winter time (at least until the influx of Cannucks and Michiganders in late January/February :) ). There's a beach/park about 45 minutes from work. I might start bringing my bike and some PT clothes to work and go for a sunset beach ride after work. It should make for some great pics too. I bet the fattie will kill on single track in the woods too. I have a feeling this fat bike is gonna be the dog's bollocks!

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A fatty will be in its element in that terrain.

Huuuuuuuuuuuuuuuuungover, but dragged my butt out of bed at 4:30 and did 5k and a deck of cards workout. Now i will be Costanza-ing under my desk for the rest of the day.

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Originally Posted by Thisisclog

Huuuuuuuuuuuuuuuuungover, but dragged my butt out of bed at 4:30 and did 5k and a deck of cards workout. Now i will be Costanza-ing under my desk for the rest of the day.

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Is DoC workout , one body part per day?

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Originally Posted by whoever

Is DoC workout , one body part per day?

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This one was
Hearts=burpees
Diamonds=pushups
Clubs=squats
Spades=situps

with sprints on 2s and 3s in addition to the exercise.

Day off today. I pulled the trigger on the fattie today. In a week or so the games will begin. This is gonna be sick!

Quote:

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Originally Posted by 1OldGI

Day off today. I pulled the trigger on the fattie today. In a week or so the games will begin. This is gonna be sick!

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In a week you'll be Rollin' a fattie( couldn't resist the pun):tu

Quote:

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Originally Posted by 1OldGI

Day off today. I pulled the trigger on the fattie today. In a week or so the games will begin. This is gonna be sick!

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Pics or it ever happened. ;)

Went for a 5km run tonight.

A bike ride tomorrow morning is beckoning.

Weights today.

Dumbell Bench 4x10
Incline Bench 2x8
Military Press 4x8
Lat raise 3x10
Dips 3x12
Neutral grip pull up 2x10
Wide grip pull up 2x10

31km on The Codger this morning. Got as far as Palm Harbor this morning. The UPS tracker says the fat bike will be here by the end of the day on Friday so I should have some action photos posted come the weekend. If it does in fact show up Friday, I"m planning a beach ride for Sunday.

Stairs with a nasty wind chill this morning, -16c.

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Originally Posted by Thisisclog

Stairs with a nasty wind chill this morning, -16c.

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Wow! That must have been a real drag to get out of a warm bed!

I know I was lazy this a.m. and the temperature was probably 28 degrees warmer!

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Originally Posted by Thug

Wow! That must have been a real drag to get out of a warm bed!

I know I was lazy this a.m. and the temperature was probably 28 degrees warmer!

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It's not bad once you're running. Strange as it sounds, I perfer it to when the temps fluctuate somwhere around freezing, I can never layer properly for those days, it's such a crapshoot. When it's cold, I just put everything on.

Quote:

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Originally Posted by Thisisclog

Huuuuuuuuuuuuuuuuungover, but dragged my butt out of bed at 4:30 and did 5k and a deck of cards workout. Now i will be Costanza-ing under my desk for the rest of the day.

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Haha! That's awesome, made me laugh. :roflmao

I've been doing some fire training lately, but I'm done now so I've come off of my short hiatus with this workout. Back to a regular schedule.

-Lat Pulldowns
-Military Press, (set PR today with this one!)
-Incline Dumbell Curls
-Hammer Curls
-Leg Press
-Trap Bar Deadlifts

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Originally Posted by Firefighter2

-Dips
-Dumbbell Rows
-Shrugs
-Single Arm Preacher Curls
-Leg Extensions
-Sit-ups
-Tricep Push-downs

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Quote:

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Originally Posted by Firefighter2

Haha! That's awesome, made me laugh. :roflmao

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Cure for a hangoooover, sweat it off and a straight shave

Went for a 7km run this evening.

Will join the crew for a ride tomorrow morning.

I notice some question in an earlier post on which move will work triceps, and on soreness. For identifying which muscle groups are being 'hit' during various exercises Strength Training Anatomy by Delavier is very good. The drawings are phenomenal. I notice they've come out with two further editions. I have no experience with those, but the first one, which I do have, has been very useful as well as interesting. All three editions get rave reviews ;

http://www.amazon.com/s/ref=nb_sb_ss...na%2Caps%2C195

Stuart McRobert's books Brawn, and Beyond Brawn were helpful to me but his "The Insider's Tell-All Handbook On Weight-Training Technique" was a life saver. Helped me avoid injury since I worked out at home.

http://www.amazon.com/Insiders-Tell-...tuart+mcrobert

A 30km ride in the bag this morning before work.

Planned to ride one of my MTB's but as I was about to head out of the door, I realised that the light's battery was dead and had to then change bikes. As my lights on the two bikes are different with differing mounting systems, it was far easier changing bikes than changing lights (especially at 04:25 a.m.).

That's now 19 Move's out of 20 days.

Tomorrow morning will be a run before spending my Saturday at work. :(

Legs Yesterday

45 Degree Press 4x10
Seated Calf Raise 3x12
Leg Curl 3x12
Leg Extension 3x12
Hack Squat 3x8(this felt like it was the same motion as the leg press, not sure)
X walk with resistance band x10
Lunges stationary/forward/backward x10
Sumo squat +25lbs 2x10
Squat shuffle +25lbs 2x10
Clamshell x50

Hill Run today, 7.7km, -20ish windchill. I wore all the clothes.

Quote:

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Originally Posted by Firefighter2

-Dips
-Dumbbell Rows
-Shrugs
-Single Arm Preacher Curls
-Leg Extensions
-Sit-ups
-Tricep Push-downs

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Quote:

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Originally Posted by Thisisclog

Legs Yesterday

45 Degree Press 4x10
Seated Calf Raise 3x12
Leg Curl 3x12
Leg Extension 3x12
Hack Squat 3x8(this felt like it was the same motion as the leg press, not sure)
X walk with resistance band x10
Lunges stationary/forward/backward x10
Sumo squat +25lbs 2x10
Squat shuffle +25lbs 2x10
Clamshell x50

Hill Run today, 7.7km, -20ish windchill. I wore all the clothes.

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Hack squat also sounds like Brocken arms waiting to happen, and it does work the quads just like the press without the Brocken arms

The good thing about always being late is that it makes for great exercise when done "manually". So for the last two weeks I've been cycling to and from work 13-15 km (8-9 miles), a bit over half an hour each way on bumpy forest roads on an average joe 7 gear (well, plain jane, really). So that's about an hour of working my legs plus bonus cardio each day.

And today I did 5 reps of 130 kg deadlifts, followed by 2 reps with 140 kg (308 pounds) at 84 kg myself (and a good 5kg too many, checking my diet too). No PR or incredibly insane, and I really am not looking to brag, but I'm still pretty stoked as it's been a while since I've done any serious lifting. Hurray for inverted grip (only on the high end, though - got to consider grip strength). I combined it with lower weights and high reps for good measure, of course.

Also, I've added back and front squats to the curriculum. Back on the horse and whatnot, with the big four.

The sad bit is that with evening shifts exclusively, I've had to cut out my two sessions of baji(quan) with the local association. I'll have to fly solo on that for a bit in the mornings, I guess. Too bad, because instruction, formal and informal, has been invaluable.

Quote:

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Originally Posted by Pithor

The good thing about always being late is that it makes for great exercise when done "manually". So for the last two weeks I've been cycling to and from work 13-15 km (8-9 miles), a bit over half an hour each way on bumpy forest roads on an average joe 7 gear (well, plain jane, really). So that's about an hour of working my legs plus bonus cardio each day.

And today I did 5 reps of 130 kg deadlifts, followed by 2 reps with 140 kg (308 pounds) at 84 kg myself (and a good 5kg too many, checking my diet too). No PR or incredibly insane, and I really am not looking to brag, but I'm still pretty stoked as it's been a while since I've done any serious lifting. Hurray for inverted grip (only on the high end, though - got to consider grip strength). I combined it with lower weights and high reps for good measure, of course.

Also, I've added back and front squats to the curriculum. Back on the horse and whatnot, with the big four.

The sad bit is that with evening shifts exclusively, I've had to cut out my two sessions of baji(quan) with the local association. I'll have to fly solo on that for a bit in the mornings, I guess. Too bad, because instruction, formal and informal, has been invaluable.

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Stick with bajiquan

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Originally Posted by whoever

Stick with bajiquan

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The evening shift is a temporary inconvenience. Sadly, paying my rent had the priority and jobs are hard to come by. Still lots of time in the mornings, so I might even be able to organise something with some folks myself.

I find baji great for focus and physicality, and intriguing in the way that it generates maximum power with rather minimal (or rather "minimalist") input. We are lucky to have an experienced master and ardent students (also in Taji, Qigong, Xingyi, Bagua and Pigua), who make for great teachers themselves, and a highly positive and informal atmosphere. Even though I only started in February, I'm really liking it and most definitely will keep doing it.

Went for an easy 4km run this afternoon.

Legs are tired after having either run or cycled 21 times in the last 22 days. Still got 9 days to go and at least one will have to be a double.

Another 43km on the Singlespeed banked this morning.

Saturday: 30 miles (48km) on The Codger, a single speed beach cruiser. Pretty gray and intermittently rainy day, just beat the heavy stuff home at about noon.

Sunday: The Fattie has arrived. It's assembled and has been here since yesterday afternoon. The weather experts said severe thunderstorms and torrential rain on Sunday so I slept late. I woke up around nine and the weather was certainly rideable. However, I plinked around with the bike making a few adjustments (sliming tires, adjusting brake levers and shifters, etc.) By the time I got done piddling I didn't have time for a ride before the football game at one. Of course I couldn't resist cruising it just around the neighborhood. This thing seems to roll over anything with ease. The smiles per dollar ratio on this thing is bound to be super high if these initial pretty benign rides are any indication. I'll probably do a treadmill run later tonight. Definitely next weekend the fat bike will be put through its paces. To include the extended on beach ride from North Reddington to Passa Grille. As well as some single track (in the woods stuff). Clearly this thing is a beast and will be an absolute blast!

Quote:

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Originally Posted by 1OldGI

Saturday: 30 miles (48km) on The Codger, a single speed beach cruiser. Pretty gray and intermittently rainy day, just beat the heavy stuff home at about noon.

Sunday: The Fattie has arrived. It's assembled and has been here since yesterday afternoon. The weather experts said severe thunderstorms and torrential rain on Sunday so I slept late. I woke up around nine and the weather was certainly rideable. However, I plinked around with the bike making a few adjustments (sliming tires, adjusting brake levers and shifters, etc.) By the time I got done piddling I didn't have time for a ride before the football game at one. Of course I couldn't resist cruising it just around the neighborhood. This thing seems to roll over anything with ease. The smiles per dollar ratio on this thing is bound to be super high if these initial pretty benign rides are any indication. I'll probably do a treadmill run later tonight. Definitely next weekend the fat bike will be put through its paces. To include the extended on beach ride from North Reddington to Passa Grille. As well as some single track (in the woods stuff). Clearly this thing is a beast and will be an absolute blast!

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Let's see the pics...

I'll be sure and get some action photos when I get it out on the beach. I was very pleased that I ordered it on Monday and it arrived at my house on Friday before lunch time.

Took the weekend off. HIIT this morning, 30 on, 10 off.

Push-ups/leg drops/squat jumps/partnered squats/split lunges/sprint/jog
Push-ups/plank/jumping jacks/partnered bridge/wall sit/sprint/jog
Push-ups/sit-ups/tuck jumps/partnered bridge/squat pulse/sprint/jog
Push-ups/plank jacks/squat jumps/burpees/sumo squat/sprint/jog
Push-ups/sit-ups/tuck/jumps/lunges.

Does a a 1km ride on my singlespeed road bike count?

Any exercise counts. ;)

A good solid 8.5km run this evening.

Went past a mates house who just got back from doing a 65km self-navigating trail run in one of the remotest parts of the country this past weekend. Stopped for a quick chat to find out how he got on. Took him and a lady friend just under 17 hours to complete.

There's also the option for the more hardcore of doing the 100km race. The winner of this race finished in just under 14 hours and he has now won it a record 13 times! A truly phenomenal athlete.

Went to the gym, but didn't really accomplish much. Mostly just stretched evrything out, as I start my half marathon training on Sunday. I'd call it a maintenace day?

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Originally Posted by Thisisclog

Went to the gym, but didn't really accomplish much. Mostly just stretched evrything out, as I start my half marathon training on Sunday. I'd call it a maintenace day?

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I wouldn't, did you at least appempt anything past 'stretching'

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Originally Posted by whoever

I wouldn't, did you at least appempt anything past 'stretching'

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a couple sets of pull ups and dips.

Today's Workout:

-3x12 Incline Benchpress
-3x10 Narrow Grip Benchpress
-3x10 One Arm Dumbbell Rows
-4x10 Shrugs
-3x12 One Arm Dumbbell Preacher Curls
-3x14 Leg Press
-3x14 Cable Crossovers

A 33km ride before work this morning.

31 km (19.13 mile) ride this morning. The idea here was saddle time on the Fatty before I do some real stuff this weekend so I can figure out how the bike feels, handles, shifts, etc. It's clearly not a road bike. I didn't break any land speed records and it certainly wouldn't be my first choice for a triathlon bike. That said, it handled very nicely and was relatively comfortable. The main objective was achieved and it was quite a nice ride. Still very keen to get this thing on a beach or out in the woods. I'm planning to ride Saturday and Sunday some combination of beach and/or woods, starting with the beach early Saturday morning.
http://i672.photobucket.com/albums/v...psais9yyyb.jpg
Here's the Fatty after this morning's ride