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This evening was a snowy, two mile trail run. The hills were tough going.
Yesterday's workout:
Warmup
Routine: squat jumps 2x10, body weight lunges 2x10, dumbell squats 3x10, exercize ball crunches 2x20, bridges 3x30secs, single leg balance 3x30 secs.
Did a 60km ride this morning. An out and back route with 17 mates.
Here's the profile.
Attachment 225851
And at the top of the climb.
Attachment 225852
6 x 25 pushups at work and pulled another 11k on the erg on Friday. Pace was a bit faster, HR was a bit higher.
Rest day yesterday.
Just wrapped up 10 right, rest 1 min, 10 left, rest 1 min snatches with the 45 lb bell. 5 repeats for 50 reps per side. Really feeling it in the forearms.
Saturday's Workout
-Incline Benchpress
-One Arm Dumbbell Rows
-Wide Grip Cable Pulldowns
-Dumbbell Shrugs
-Standing Dumbbell Curls
-Preacher Curls
-Leg Press
-Weighted Calf Raises
Sunday's Workout
-1/2 Hour Elliptical
Two miles at the track today.
Yesterdays workout:
Swimmers press 3x10
Pushups 3x10
Front/side raises 2x6
Reverse crunches 2x20
Supermans 2x10
Short 13.9 mile cruise with my grandson. No big hurry, just like a couple kids out playing. A little cold today temps around 45 degrees F but we had a blast just the same.
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6k of sprints with what felt like a 10 minute wall sit at the end.
I finally got off the DL this weekend and got in some sets of push-ups. I will gradually work back up to my regular routine the next couple of weeks, it was tough being out for a while!!
6 x 25 pushups at work, and an 11k on the erg at home. Started off a bit fast and didn't feel like slowing down. Slowed up a bit on the 10th km, and did power 10's for the 11th. Average split was still a little lower than last time.
8k run at lunch yesterday, and 3k of stairs this morning,
Been lazy this week, although in my defence, I did have a minor surgical procedure yesterday to remove a growth on a mole.
Good enough excuse, hope all is well. ;)Quote:
Originally Posted by Thug
Today's Workout
-3x12 Chin-ups
-4x12 Overhead Press
-3x12 Standing Dumbbell Curls
-3x10 Squats
-3x8 Deadlifts
Warmup: lunges, sidelunges, knee to chests, cranes, air squats, pushups.
Routine: squat jumps 2x10, dumbell squats 3x8, pushups 2x10, exercizes ball crunches 15, reverse crunches 20, body weight lunges 2x10, bridges 3x30 secs, one leg balances 3x30 secs, calf raises 2x10.
Stretching
Thursday
I did some cardio today, and also included some ab work.
20 minutes on the treadmill, alternating between a brisk walk and a jog. This was followed by another 20 minutes on the rower at a moderate pace, but with low resistance. 110 consecutive sit-ups, and then 40 leg lifts to finish it off.
Finally got some good riding weather did a 23 miler on The Codger. For most of the week it was gray and rainy. Started to feel like I lived in Seattle or Portland. I inverted and taped my bars they're very comfortable and the slicks are fast too. Granted, the bars look a bit odd but I'm absolutely amazed at how comfortable they are like this. There are at least 4 hand positions all equally comfortable. The highest of the lot puts my hands on either side of the stem. Even in this position it's balanced, stable and comfortable. Kinda looks like a redneck triathlon bike. Should have seen the looks on the roadies as I kept up with them in the flats :)
Attachment 226477
Two mile trail run this afternoon.
Tried the Daily Ultimate class at the local UFC gym, a decent HIIT-style class. Was nice to do some new movements, certainley made todays run feel better. Did 9km of ICY, ICY hills this morning.
Friday's Workout
-Flat Benchpress
-Incline Dumbbell Press
-Hammer Curls With Hammer Curl Bar
-Cable Curls
-Dumbbell Tricep Extension, (on bench behind head)
-Tricep Cable Pushdowns
-Cable Midrows
-Weighted Calf Raises
-25 Minutes Elliptical
I would have thought the ice melted there by now, as it's +10 south of ya'! ;)Quote:
Originally Posted by Thisisclog
Did a 24k ride this morning in and around my area and climbed the big hill 3 times. Ended up with over 600m of ascent.
Tomorrow I have a 12k trail race planned, so will ride to the start (+-28k), race and cycle home.
1/2 hour on the treadmill today. Walk, jog, run, repeat. ;)
This afternoon's workout
Dumbell press 3x10
Swimmers press 3x8
Pushups 3x10
Front/side raises 3x6
Supermans 2 x10,2 sec hold
Russian twists 2x20
Calf raises 2x10
Leatherstockiings:
Just curious as to what a 'swimmers press' is.
It's a bicep curl, then rotate the dumbell and press overhead. I'll see if I can find a video.https://m.youtube.com/?#/watch?v=edj1s-BdyLAQuote:
Originally Posted by Firefighter2
Holy damn skippy, I'm buggered. Going to relax and recover on the couch this afternoon.
A 27km downhill ride to the start.
A 12.8km trail run.
A 27km uphill ride home.
I've seen that before, but have never heard it referred to as a swimmers press. I don't think I would be one to do them though, as I like to press heavy, therefore being too heavy to execute the curls. Thanks for the explanation/video, much appreciated. :)Quote:
Originally Posted by Leatherstockiings
Was working out last week, but forgot to post and don't remember what I did.
Today was an 11k on the erg, alternating every km between my 5k pace and +10s splits. Monthly total was around 125k km and 8.5 hrs. Looks like a big jump from last month, but that's just because the erg doesn't tally rest rowing while using the interval setting.
Still trying to tweak the workout schedule to balance pushups and kettlebells, and to log more long pieces on the erg while avoiding complete boredom. I think I'll be working some sort of intervals back in this coming month.
Hate to quote my own post but I wasn't able to edit it.Quote:
Originally Posted by Thug
Looked at the results from yesterday's trail run and I finished 1st Master (50 - 59 age category). Pretty chuffed considering I've only run 4 or 5 times in January.
Yesterday's Workout (Late Post)
-Incline Benchpress
-Barbell Rows
-Bicep Curls
-Military Press
-Leg Curls
Nope, it was still slick. Even on Sunday it was gravelled, but still damn icy.Quote:
Originally Posted by Firefighter2
16k run on Sunday, beat my 15k PR by 2 minutes despite falling on my knee 100m into the run. Was tempted to just run the last 5.1k for a half, but I will wait a couple weeks for that.
Monday was a deck of cards workout; black=pushups, red=situps, 2s & 3s = 25 squats and 200m sprint.
8k treadmill run at lunch today.
5.5k of stairs this morning.
Monday was 6 x 25 pushups at the office and 10 Turkish getups per side with the 45 lb bell in the afternoon.
Yesterday was 6 x 25 pushups at work and a pretty steady 11k on the erg when I got home. Heartrate stayed nice and low.
Today was 6 sets of 6 long cycle press per side with the 45 lb bell.
Wednesday
~Pull-ups
~Military Press
~Preacher Curls
~Seated Cable Midrows
~Leg Press
~Deadlift
This afternoon's workout:
Dumbell sauats 3x8
Pushups 20
Bodyweight lunges 2x8 per side
Crunches 40
Bridges 3x30 secs
Bicycles 20
Calf raises 20
Single leg balance 2x30 secs
A 35km night ride yesterday evening.
9k run this morning.
Strength training at lunch, last session before taper week:
Leg press
Seated calf raise
Leg curl
Leg extension
Stationary lunges
Forward lunges
Backward lunges
Stationary squat
Squat shuffle
Deep bodyweight squat hold
Clamshells
Plank rotisserie
Bird dogs
X-walks
