Yesterday's workout: 3 mile run.
This morning's workout:
Exercize ball, dumbell press 2x10
Swimmers press 2x8
Tricep dips 10
Overhead arm extension 10
Pushups 4x10
Front/side raises 2x8
Superman's 2x10
Bicycles 2x20
Standing calf raises 2x10
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Yesterday's workout: 3 mile run.
This morning's workout:
Exercize ball, dumbell press 2x10
Swimmers press 2x8
Tricep dips 10
Overhead arm extension 10
Pushups 4x10
Front/side raises 2x8
Superman's 2x10
Bicycles 2x20
Standing calf raises 2x10
-5x5 Leg Press
-5x5 Flat Benchpress
-5x7 Pullups
-5x5 Hammer Curls
-5x10 Weighted Calf Raises
Have a good weekend everyone. :chapeau
Three mile trail run today. Great run.
The trail drops down half a mile to a creek crossing then up another half-mile up to another ridge, then follows the ridge. I ran down the ride another hal-mile then turned back toward the trail head. There are some technical sections if this trail that make it challenging, but overall it's a fun run.
As it a public holiday here today...Human Rights Day... I decided this morning on an easy singlespeed ride. Ended up doing 30km's.
It felt good to be back it the saddle but I have to be careful over the next couple of weeks and not do anything stupid.
Yesterday was chest and shoulder so
Db flyes (pre exhaust) 12.5, 15, 17.5, 20 x8
Bench press 65, 70, 75.80 x8
Incline db press 25 x8 x4
Decline db press 22.5 x8 x4
Seated shoulder press 47.5 x8 x4
Front lat raise 12.5 x 8 x4
Side lat raise 12.5 x8 x4
Ez bar upright raise 30 x8 x4
Barbell shrugs 110 x12 x4
After hill sprints and burpees this morning, went bouldering at lunch for the first time in nearly a decade. Probably going to feel that tomorrow.
Well last body part so back today. Should start by saying I aim for failure in the last set of an exercise.
Dead lift 130, 140, 150 160 x5. For second time today actually made all reps so went to 170 and got 2 1/2 reps so next time will be 140, 150, 160, 170
Standing bent over barbell rows 65 x8 x4
Bench bent over db rows 25 x8 x4
Close grip pull down 45 x 8 x4 done at double speed
Not a holiday here (unfortunately) but those easy single speed rides must be going around. Did a dab over 21 miles this morning. It was cold out there (by Florida standards) 47 degrees or so. A hot shower, shave and a cup of coffee. Now to dress and ruin a perfectly good day struggling for legal tender :)
Todays workout:
Squat Jumps 10
Jump rope 1 min
Side lunges w/dumbell 10 each side
Dumbell squats 10
Arms high partial situp 20
Burpies 10
Standing calf raises 10
Plank 2 x 30 secs
-5x5 Deadlifts
-5x5 Overhead Press
-5x5 Pullups
-4x10 Dips
-5x5 Shrugs
Yesterday: 2 mile run
This afternoon:
Pushups 3x10
Decline pushups, exercize ball 10
Swimmers press: 2 x8
Front/side raises 2x8
Tricep dips 2x10
Overhead tricep extensions 10
Bicycles 2x20
Supermans 2x10 w/ 2 second hold
An easy 50km ride this morning.
I could definitely feel the lack of exercise these past 3 weeks.
Just some cardio today. Good thing too, as I have the fitness enthusiasts hangover-Muscle Soreness!
-5x5 Benchpress
-5x5 T-Bar Rows
-5x10 Leg Press
-5x8 Preacher Curls
-5x10 Weighted Calf Raises
-3x20 Leg Lifts (Abs)
Happy Easter! :chapeau
Did a 70k ride this morning.
Yesterday's workout: @ 3 mile run. My phone ran out of charge about a third of the way through so I am guessing on distance.
This afternoon's workout:
Squat jumps 10
Dumbell squats 2x8
Dumbell lunges 8 each leg
Bridges 3 x30 secs
Crunches 2x30
Pushups 10,20
Single leg balance 30 secs each legg
Tree pose 45 secs each leg
Standing calf raises 2x10
This morning I went on a three mile trail run. I have been running outside exclusively since November. Today it's raining with some freezing rain mixed in. If the gym had been open today I might have ran on a treadmill. I'm now glad the gym is closed.
I've never been one for running on a treadmill. Have always preferred either the trail or the road.
A great 46km singlespeed ride this morning.
This is the view looking West from the highest point on my ride.
Attachment 232843
Warm up sets
Dead lift 140, 150, 160, 170 x 5
Standing bent over barbell rows 65 x8 x4
Bench bent over db rows 25 x8 x4
Close grip pull down 45 x 8 x4 done at double speed
Weight in kg. Upped weight for deads today and only 1 rep short last set so pretty happy.
Did a little shoulder/arms work out today.
Push press to find 1RM, end up at 165lbs
Then did a little WOD:
3 RFT:
150 single jump rope
15 Toes to Bar
15 Hang Squat Cleans @ 95lbs
Finished with ABS workout:
50x V-Ups
50x Wtd Russian Twists
-5x5 Squats
-5x5 Incline Benchpress
-5x7 Dumbell Rows
-5x8 Tricep Dumbbell Overhead Extensions
-5x7 Bicep Curls
Yesterday's run: 2 miles
Today's lower body strenght training:
Squat jumps 10
Dumbell squats 3x10
Body weight lunges 2 x10
Pushups 10,15
Planks 2 x 45 secs
Bridges 3 x30 secs
Exercize ball crunches 3x30
Single leg balance 3 x 30 secs
A solid 30km ride before work this morning.
I'm going back to the nature reserve tomorrow morning and hoping for 2 laps.
Back squat 80, 90, 100, 110 x 8
Straight leg deads 75 x 8 x 4
Front squat deep to heels 47.5 x 8 x 4
Leg curl 20 x 8 x 4
Leg extensions 40 x 8 x 4
Bench dips with 5kg x 10 x 4
Single arm tricep extension 10kg x8 x4
Pushdowns 40 40 45 50 all x 8
Ez bar curl 30kg x8 x4
Hammer curl 10kg x 8 x4
Incline curl 10kg x 8 x4
So I went back to the Nature Reserve this morning but only rode the 1 lap.
Quite chuffed that after uploading to Strava, I had 24 PR's and I know that I'm still far from my peak fitness level.
Yesterday: 3.5 mile trail run
This morning's trength training:
Squat numps 2x20
Single leg squat 2x8
Jump rope 60 secs
Dumbell alternating side lunges 2 x10, each side
Dumbell squats 10
Standing calf raises 10
Cross crunch 2x15, each side
Burpees 10
Planks/side planks 2 x15 secs each position
Today, Got up, had 2 cups of coffee, Then sat down to a breakfast of bacon sausage Scrambled eggs and some toast. Then went to the store to buy cat litter and dry food. Man I'm give out! :D. I weigh 118lbs.
Fresh back from a 38 km ride down to the Primate sanctuary and Wall Spring Park. The monsoon arrived this morning when it quit raining a little after lunchtime I decided to get while the getting was good. Casual ride, it was a bit gray and a bit nasty but I didn't get rained on.
http://i672.photobucket.com/albums/v...psku1sufvz.jpg
Attachment 233302
They are indeed upside down. Although it does look a little funky, it is amazingly comfortable and provides about four good hand positions. The classic upright cruising position (all the way back on the bars) and about three leaned slightly forward and hammering positions (moving up the bars towards the stem) for when I feel the need for speed.
It is a beautiful, sunny day so I did a trail run, reaching some parts of the trail I haven't been running. The trail is mostly single track.
Attachment 233460
Attachment 233461
Attachment 233462
Bench press 70, 75, 80, 85 x8
Incline db press 25 x8 x4
Decline db press 25 x8 x4
Db flyes 12.5 x8 x4
Seated shoulder press 47.5 x8 x4
Front lat raise 12.5 x 8 x4
Side lat raise 12.5 x8 x4
Ez bar upright raise 32.5 x8 x4
Barbell shrugs 110 x12 x4
Today's drill:
Hansen = 5 rounds of:
30x American Kettle Bell Swings @ 55lbs
30x Burpees
30x Sit-ups
Finished in 28:08 it was all mental!
Back to full workout, but far from full strength...
4 x 10 swats
4 sets of pull ups
3 sets bicep curls
3 sets of sit-ups and some planks
Tomorrow will be chest, shoulder and tricep day! I am glad to be back at it:)
Dead lift 140, 150, 160, 170 x 5
Standing bent over barbell rows 65 x8 x4
Bench bent over db rows 25 x8 x4
Close grip pull down 45 x 8 x4 done at double speed
Lower body routine:
Squat jumps 2x20
Dumbell squats 3x8
Bodyweight lunges 2x10 each side
Bridges 3x30 secs
Exercise ball pass 2x10
Pushups 2x15
Standing calf raises 2x12
Single leg balance 3x30 secs each leg
Maiden voyage on the NOS (New Old School) cruiser bike. It's a 1972 AMF Tradition. I picked it up on Craigslist the other day for next to nothing. The vision here is kind of a cruiser/off road bike. With that in mind I replaced the stock chainring and it's now geared at 34/18. At the moment I'm running 26 x 1.95 mountain bike tires. Went to Wall Spring Park in Palm Harbor (just shy of 22 miles.) It's certainly not the fastest bike in the stable but I must say that it cruises like butter. Mechanically sound, handles well and is just a blast to ride.
Initially I had a whole list of upgrades planned but may just ride it as is through the summer. This is a 40+ year old bike. So old it was made in the U.S. and not a single metric fastener on it. It has some patina but I think it's one of those you leave the patina alone on. Like me, it may not be as pretty as it once was but it still has plenty of swag! I've decided to call it Flo-Grown as a nod to the fact that while I'm not a native Floridian I got here as quick as I could (2 days after my 5th birthday.)
http://i672.photobucket.com/albums/v...psnljst8nl.jpg