I'm thinking of the over pass you would walk under to enter old SacramentoQuote:
Originally Posted by Mrchick
Printable View
I'm thinking of the over pass you would walk under to enter old SacramentoQuote:
Originally Posted by Mrchick
Dead lift 150, 160, 170, 180 kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip wide grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Those reverse barbell cults are like murder after 20kgQuote:
Originally Posted by eddy79
Lower body strength training:
Pushups 15
Dumbbell squats w/two second pause 3x10
Dumbell walking lunges 2x14
Loaded stepups 2x10, each side
Single leg stepups w/no pause 2x10, each leg
Planks 3x30 seconds
Crunches 40
Single leg balance 3x30, each leg
Standing calf raises 2x10
A 9.5km road run this morning.
Upper body strength training:
Planks 3x30 seconds
Swimmers press 2x8
Bench dips 3x10
Pushups 3x10
Front/side raises 2x8
Bicycles 2x20, each side
Supermans 2x10
I took the day off due to ear/nose/throat issues. I felt a little better in the afternoon so I decided to push through my workout. I'm glad I did. Warming up the body and sweating felt great.
Are you doing side planks? And if so are you balancing on your forearm or hand?Quote:
Originally Posted by Leatherstockiings
I occasionally do side planks. When I do I balance on my forearm.Quote:
Originally Posted by whoever
Back squats 100, 110, 120, 130 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 25 x10 x4 @1min
Bench dips +40kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 55, 60, 65, 70 x 10 @1min
Ez bar curl 37.5kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min
Try your hand it seen an awkward angle at first its a much stealer angle so do t fallQuote:
Originally Posted by Leatherstockiings
Finally got to see physio who has given me some stretching and strengthening exercises for my ankle.
She said I can get back to running if I take it easy. She did say to start on a treadmill if I could and do run/walk splits to build myself up again.
I am nowhere near a treadmill just now though so I did the next best thing. I found the flattest smoothest path around here. Ran a length walked back. Covered 5k of this thos morning.
So far ankle feels good.
Geek
Sent from my LG-H850 using Tapatalk
A 32km singlespeed ride this morning with a couple of mates.
Life has gotten in the way of any chance of finding time for the gym on a regular basis right now. This being said, I still hope to sneak in a workout where I can. ;)
I'm also relevelling our patio before summer comes in. Or at least I was till I got rained off.
Does shifting 2x2 paving slabs count as exercise?
Geek
Sent from my LG-H850 using Tapatalk
What about buying your own set of free weights, cheaper than most gymsa and saves on the comuteQuote:
Originally Posted by Firefighter2
I already own all of that, but I'm in between homes and it's all in storage.Quote:
Originally Posted by whoever
Rubber bands? U csn get by with one and they're fairly cheapQuote:
Originally Posted by Firefighter2
Today's Functional Strength Training:
Squat jumps 2x10
Jump rope 2x30 seconds
Single leg squats 2x6
Alternating side lunges 2x10 each
Burpies 10
Mr. Spectacular 10
Dumbbell squats 2x10
Sky reachers 2x10
Forward Plank 30 seconds
Side planks 30 seconds each side
15 minute run/5 min walk
Any added resistance with squat jumps?Quote:
Originally Posted by Leatherstockiings
Gravity is enough resistance for me.Quote:
Originally Posted by whoever
Keep it upQuote:
Originally Posted by Leatherstockiings
Ahh , 20 lb. Never hurt no one.
Well, we will have to hold a quorum and get back to you.Quote:
Originally Posted by TheGeek
A 5.4km run yesterday afternoon before attending a mates 40th last night
This morning was a 15.6km run including some hill repeats up Westcliff Stairs (300m length 50m ascent x 4) which I finished off at a mates bikeshop. I then borrowed one of his bikes and rode the 8km home.
So a mini duathlon.
I ran 6 miles on trails this afternoon. I walked most of the really steep sections so I could tackle a hill near the end if the run I've never completed. I made the hill without stopping today but was moving pretty slowly during the second half if the climb.
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 17.5kg x10 x4 @2min
Shoulder press 60kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 15kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 170kg x12 x4 @1min
Static barbell holds 150kg for 15 sec x 4 @1min
If anything like the 2x2 foot concrete slabs we have here then definitely. My back is always shot after a day laying them.Quote:
Originally Posted by TheGeek
Woop free exercise 😂Quote:
Originally Posted by eddy79
Sent from my LG-H850 using Tapatalk
Dead lift 150, 160, 170, 180 kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip wide grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
A 5.3km run before work. Ave pace of 5.03/k.
It's bloody hard work getting back to a semblance of fitness and speed!!
Once you stop its harder to get back into it, keep plugging awsy at it too.Quote:
Originally Posted by Thug
I did somewhere betweeen 2.5 and 3 miles on the treadmill and track this afternoon. It broke my year plus streak of only running outside.
Ahh , but the stray obstacles keep you nimble.Quote:
Originally Posted by Leatherstockiings
Leg day:
Squat jumps 2x10
Pushups 2x10
Dumbbell squats 3x10
Forward lunges 2x10, each side
Bridges 2x30 seconds
Single-leg bridges 20 seconds, each side
Exercise ball situps 2x20
Single leg balance 3x30 seconds
Standing calf raises 12
Toe curls 12, each foot
10 minute run
My elbow is finally healed, so I am easing back into working out. Today I did 4 sets of pulls ups with different grips and I feel fine. (knock on wood!) I am going to gradually increase my work load to make sure I am ready for summer softball!
A 9.5km run this morning before work.
Cardio this afternoon was a three mile trail run with strides.
Speaking of running, I'm watching documentary on Netflix about the Barkley marathons.
Back squats 100, 110, 120, 130 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 25 x10 x4 @1min
Bench dips +40kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 55, 60, 65, 70 x 10 @1min
Ez bar curl 37.5kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min
Finally can post progress with the new rep ranges. Made reps on squats and single leg curls
Watching running, doesn't mean you are running too :)Quote:
Originally Posted by Leatherstockiings
Slow down, some of us consider reading a workoutQuote:
Originally Posted by eddy79
:beer2::beer2: