Quite hilly technical terrain which the GF isn't used to, so she battled.Quote:
Originally Posted by whoever
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Quite hilly technical terrain which the GF isn't used to, so she battled.Quote:
Originally Posted by whoever
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Good idea, gains don't come easily if the body's sick!Quote:
Originally Posted by Leatherstockiings
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 20kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Made reps on incline presses
Upped weight for db rows
Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close 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
Made reps on pulldowns again . Will up weight next week
Couple miles of slow paddling today. Coming to the grim realization that I've more or less outgrown the boat I have and it's time to upgrade to a proper touring kayak. Sea boats ain't cheap. :boohoo:
Most of it was slow cause I was scouting out fishing spots and casting a bit here and there. No luck on the fishing, but always a good time out on the water.
The last half mile or so back inland I picked up the pace a bit to get the heart rate up. Got a pretty good core & upper body workout
I got in a three mile run last night after dark. Night runs can be a nice change of pace.
If I can leave work early enough this afternoon, I plan on running tonight.Quote:
Originally Posted by Leatherstockiings
So didn't run last night but cycled 32km this morning with the Friday crew.
Will do a 15-18km run tomorrow morning and have a 15km trail race on Sunday morning.
Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 40, 50, 60, 70 x 10 @1min
Single leg curls 30 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 13.5kg x 10x4 @1min
Made reps on both leg curls and skull crushers again this week. Will up weight for both next week
To many body weight squats cleaming up after my new curl bar
I looked at my weight bench this afternoon while taking a sip of my martini...tomorrow I will throw some steel on the bench.
A 13km run this morning before it started to bucket down.
Thursday I got in a couple of miles hiking in the afternoon plus a 4.25 mile trail run in the evening. Friday morning I ran 3.25 miles on the same trail and a short hike.
Put the martini on the bench, and lift the bench without spilling the martini (whitch should be full).
So I did this 15km trail race this morning but either got a bad case of cramp or tweaked a hamstring at around the 13km mark :(. Still managed a 75min finish but will have to take things easy over the next week. I don't want to ruin my trail running weekend at the end of the month.
A good mate of mine who was also supposed to run at the end of the month had a bad MTB fall on Thursday and cracked 3 ribs. So that has put paid to his trail running weekend.
This afternoon I went for a 7 mile trail run. It was a warm day so the second half of the run was rough.
Exercise is work, no strain no gain. Keep it up.Quote:
Originally Posted by Leatherstockiings
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 20kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Shoulder wasn't helping this arvo. Finally went to the docs and got scan results back. There is a bursa at the top of the capsule between it and the bone and a ganglion in the front of the shoulder. Don't think the ganglion is the issue just the bursa obstructing movement and causing the pain.
So yesterday's injury was definitely a hamstring tweak. Will have to take things easy over the next week.
It also appears I have an Achilles strain as well on the opposite leg. Looks like I won't be running in my Altra's for the foreseeable future and will have to go back to my Inov-8's which have a 5mm or 8mm drop (Trailroc 255 - 5mm; Race Ultra - 8mm). It's a pity because the Altra's were extremely comfortable and had a nice wide toe-box
That's a bummer, Thug.
Thats defienly a bummer, now to start on ani depressents :-)Quote:
Originally Posted by Thug
I took a 45 mile bike ride yesterday.
Quote:
Originally Posted by Leatherstockiings
Thanks for the commiserations.Quote:
Originally Posted by whoever
All is not lost, still have 2 weeks to race day. So plenty of stretching (the Achilles), a change of trail shoes and I'll be fine.
Tony good luck with the recovery. I freely admit I know next to nothing about running owing to I suck at it but a strain in each leg is sure to slow you down. Hope it all comes together in time for the race
Thanks Ed, I'm sure I'll be fine come race day.Quote:
Originally Posted by eddy79
Lower body routine:
Squat jumps 2x10
Push-ups 15, 25
Forward lunges 2x8 each side
Dumbbell squats 2x12
Reverse crunches 2x30
Bridge 30 seconds
One-legged bridge 25 seconds each side
Standing calf raises 12
Sungle leg calf raises 12 each side
Plank 2x30 seconds
Single leg balance 3x30 seconds each leg
Sorry to hear that, hopefully the recovery is quick.Quote:
Originally Posted by Thug
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Today's workout started as normal but on a second work set of deads I managed to pinch the nerve in my back again. Stopped and took some meds to help with the pain and stop the muscles clenching round it.
Couldn't do much after that so some light higher rep
bench bent over rows 20kg x 20 x 4 @ 2 mins
close grip v handle pulldowns 30 kg x 15 x 5 @ 1 mins
some reverse and normal wrist curls as usual.
Hopefully will all loosen up and can get back to it for Friday for legs.
Hope your pinched nerve comes right Ed.Quote:
Originally Posted by eddy79
Yesterday's cardio: Three mile trail run with five intervals of 30 seconds, 30 secs, one minute, one minute, 30 seconds.
Today's strength training:
Push-ups 3x15 plus another 15
Swimmers press 2x10
Tricep bench dips 2x10
Bent over dumbbell rows 10
Front/side raises 2x6
Super mans 2x10
Russian twists 2x15, each side
I've missed a bunch of strength training lately so I decided to add another set of push-ups after mowing the lawn.
Leg extensions 40, 45, 50, 55, 60, 65, 70, 75, x10 @ 1 min
Standing leg curls 20kg x 10 x 9 @1
Body weight dips x10 x 5 @ 1 min
Pushdowns 40 kg x12 x12 @ 1 min
Ez bar curls 20kg x 12 x 8 @ 1 min
Hammer curls 7.5 kg x12 x 11 @ 1 min
Haven't attempted running this week what with the various strains (probably a symptom of age :) ) but did join the lads for a 32km bike ride this morning. Legs didn't feel too bad but will give it until Wednesday next week before I test them out on the road/trail.
Wednesday I rode 34 miles to and from work.
Thursday I rode 34 miles to and from work. Finally warm enough in the morning to not have to wear a jacket while riding.
We are now getting into winter so jackets are a requirement. This morning was around 5deg C when I left home.Quote:
Originally Posted by Cincinnatus
A 38km ride this morning with approx 610m of ascent.
Legs are feeling good.
Quote:
Originally Posted by Thug
Quote:
Originally Posted by eddy79
Quote:
Originally Posted by Cincinnatus
Soo, is fetch supose ro tire me or the puppy out? I dont think its going as planned. If she deams ot to far to go to get the riny plush it falls to me to get go the 1.4 meters and bring it back ro whe re I was . If she keeps this up i'll be well trained in a week or two :ROFL2:Quote:
Originally Posted by Thug
First proper outdoor run since physio cleared me. Strava claims. 9k in 48m but I'm not buying it. It did seem to map it out right so i might pull it up and google map it later.
Geek
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Couldn't hel myself lol around 6k in 48 minutes.
Geek
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Yesterday's cardio: Five mile road run
Today' workout:
10 min of Wim Hof breathing exercizes then the following body weight exercizes done for 40 seconds (or until cant make reps) with 20 seconds between
Pushups
Jump squats
Bicycles
Forward lunge
Straight leg raise
Bodyweight hang
Side plank left
Mountain climber
Side plank right
Bridge
Signle leg squats
Wide angle pushups
Jump rope
Burpees
Finished off with stretch routine and a 15 min soak in 60 deg F water
Hour long walk. Nice, sunny day. ;)