30 minutes on the elliptical this afternoon.
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30 minutes on the elliptical this afternoon.
30km ride before work this morning.
7 km of hills this morning, and some physio after.
Short 1.5 mile run right before lunch this afternoon.
It doesn't take much more than a bar with whatever weights you're comfortable with on one end, jammed into a corner, and some rope to replicate t-bar rows. Quite frankly, I get more out of doing rows like this than using the actual t-bar.
Kinda like using a rope to work on triceps—that little twist at the end of the pull to seal the deal so's to speak.
On the other hand, if you've got bad knees, maybe this isn't for you.
Saturday
-4x10 Benchpress
-3x14 Dips
-3x10 Military Press
-3x12 Standing Dumbbell Curls
-3x12 Leg Press
-3x14 Weighted Calf Raises
Saturday afternoon workout:
Pushups 4x10
Swimmers press 2x8
Dumbell bench press 2x12
Bench Dips 2x10
Dumbell overhead arm extension 10
Supermans 2x10, 2 second hold
Bicycles 2x20
I have to take a break, just reading this routine,,,,, headed to the fridge....
No,,,,,,,,,,,Otter Paw Ice Cream for me,,,,:D
1.
10 pushups, run up to the top of the drive (20m), run back;
20 pushups, as above;
repeat in jumps of 10 pushups to 50 (30, 40, 50).
2.
Repeat but replace pushups with situps;
3.
Repeat with squats (no weight) but in steps of 20 (20, 40, 60, 80, 100);
4. Repeat with burpees but in steps of 5 (5, 10, 15, 20, 25).
Stretches
Bag-work:
25 each side of:
1. Turning kicks for power;
2. Side kicks for power;
3. Corner kicks for power;
4. Reverse punch for power.
10 each side of:
1. Spinning back kicks;
2. Jump spinning back kicks;
3. jump spinning outside crescent kicks
4. Triple turning kicks
Kata
James.
A 58km ride this morning with 1 150m of ascent through a nature reserve about 70km from home.
Saw herds of Zebra, Antelope, Baboons and a few Kudu
I am massively impressed this thread has lasted given the less than enthusiastic early replies!
My week has been poor in terms of workout as I have a horrible chest infection, but usually it incorporates 2 to 3 kettlebell sessions, each lasting 30-40 mins, 1 x 5k and 1 x 10k runs. I have found this combination fits well into my working and family life.
I tried to get into cycling (result of a running injury) and used to make a point of cycling to work at least once a fortnight (26 miles each way) but I never felt the love for the sport, just a really sore backside. It might have helped to have herds of Zebra to wonder at although I'm not certain about the baboons...
This afternoon I went on a 2.5 to 3 mile trail run. I had to walk a lot of short sections due to mud so I'm not sure of the exact distance.
In about 30 minutes I'm hitting the chip presses & salsa dips for about 2 1/2 hours. :beer1:
Mourning lap swim, early afternoon racquetball, followed by Sam Adams' 13th hour, homemade chili, and Nicaraguan rolled Rocky Patel Royale cigars celebrating the Broncos, aka—destroyers of Patriots' fans' hopes and dreams—win over the Panthers with the fellas. After that, some Call of Duty to round out the evening.
Tomorrow is lower legs and lower back day. Which means more lap swim in the morning and in the evening, whatever it takes to warm up to close to max—meaning whatever weight brings me to muscle failure after five or six reps—then do three sets of that working on the calves. Last week that meant eight 100 lb plates (it's more efficient) on a standing calf raise machine. Using rubber plates, depending on my mood, and warming up to workout weight, on the low end, just over 400 lbs, and high end, mid 500 lbs deadlifting single reps. I bring the weight up—work the lower back—then drop it. It's the cycle that I'm in right now. Every couple of months, begrudgingly, I'll change up my routine. I try to do some cardio in the morning and afternoons at least five times a week. And I lift weights in the evenings maybe three or four times a week. I don't have a strict workout schedule that determines on what days I'll workout which muscle groups. My 'whatever isn't sore anymore method' establishes what and how I'm going to lift.
Tuesday:
-Incline Benchpress
-One Arm Dumbbell Rows
-Shrugs
-One arm Preacher Curls
-Incline Dumbbell Press
-Leg Curls
-Leg Press
Too nice outside today to be in the gym, but I got it done anyway. Good motivation as I've just found out I'm going to be a Father for the first time. Gotta' stay healthy now. :D
Congrats Firefighter2!:chapeau
Thank you Leatherstockiings, much appreciated!
Last Thurs was a planned day off.
Fri - Sun I took time off because I was building (several versions, until I got it to work) an indoor hammock stand.
Yesterday was 6 x 25 pushups at work and an 11k on the erg when I got home. Hovered around 2:05 splits, which is a bit slower than usual, but I'm happy with it. HR was great; not sure if that was the time off or just a good day.
Today was 6 x 25 pushups at work. 6 sets of 6 per side with 2 mins rest between sets of long cycle press with the 45 lb bell, followed by alternating singles with the 35 lb bell. I think about 15 per side, but I lost count.
I can lift an ungodly amount of weight doing decline, wide gripe benchpress. Enough weight that the bar bends, however, doing incline close grip benchpress, my shoulder pops every time. At first I thought it was something I'd just have to work out, but quickly learned that that was a horrible idea. I'll use dumbbells and only one at a time to do incline benchpress reps, and rotate my arm back ever so slightly, but I can't replicate the kinds of weights used otherwise when benching.
Something I like to do in place of regular benchpresses quite often, is bench using a smith machine—never more than two forty five pound plates—and push as hard as I can—making it an explosive exercise—tossing the bar and weights as far as I can up the rails. It's when I can't go more than a few inches is what determines when I ought to stop. Beyond that, I keep going till I get to that point. I do that in between, as a filler when I'm working out whichever core muscle group I'm on that day—keeping busy. For me, it does well to isolate and strengthen the most relevant chest muscles. Rain or shine though, I'll never spend more than an hour lifting weights.
Congratulations on becoming a father.
It was a Hero WOD for me today.
Did Forrest, 3 rounds, time capped at 40":
20 push-ups
30 toes to bar
40 burpees
800m run
Finished the 3 rounds in 44" just in time to have a pint!
Thank you very much, I can't wait! As for the incline's, I also bench wide, as I've destroyed my shoulders before while benching. Plus if I lift too narrow, my triceps will give out before my chest, as I usually lift to near failure. Also, I agree, 45 minutes - 1 hour is more than enough for a workout, especially if you're doing compound lifts with a full body workout. Anything more in my opinion is counterproductive. ;)
-Chin-ups
-Overhead Press
-Seated Incline Dumbbell Curls
-Skullcrushers
-Squats, (front & back squats)
-Deadlifts
Lower body this afternoon
Dumbell squats 3x10
Pushups 20
Bodyweight lunges 2x8
Standing calf raises 2x10
Exercize ball crunches 2x20
Bridges 1x30 secs both leges, 2x30 secs single leg
Singleleg balance 1minute each leg
A good solid 33km's before work this morning.
A couple of PR's set on some Strava segments which I'm particularly pleased about considering I rode with the "B" group.
I got in a 2.5 mile trail run this evening right at dusk. As I was changing shoes for the run a bald eagle flew right over me, maybe 50 feet up in the air. We see them around here in the winter but this is the closest I've been to one.
This evening's workout:
Dumbell bench press 2x15
Swimmers press 2x8
Bench dips 2x8
Overhead tricep extension 8
Front/side raises 2x10
Pushups 4x10
Supermans 2x10
Bicycles15
Reverse crunches 20
A good solid 25km ride yesterday afternoon and a great 52km ride Surf & Turf on my CX bike this morning.
1 hr on Street strider....800 calories burned and nearly total body workout. Esp the core.
http://https://encrypted-tbn3.gstati...QukdZflwYj8ygQ
This afternoon I went for a two mile run on. An light snow early this morning made the old access roads interesting.
Attachment 228364
That looks great!!
Another 33km's in the bag before work this morning.