This morning I did around 10 minutes of breathing exercizes followed by a 15 minutes of a cold water soak. This afternoon I ran five miles on the trail with a friend and then soaked for 20 minutes in cold water.
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This morning I did around 10 minutes of breathing exercizes followed by a 15 minutes of a cold water soak. This afternoon I ran five miles on the trail with a friend and then soaked for 20 minutes in cold water.
Why a cold water soak?Quote:
Originally Posted by Leatherstockiings
Mostly to help with inflammation. I'm also experimenting with cold exposure to boost metabolism and athletic performance.
I know that cold water / ice baths reduce inflammation and help with muscle repairs but wasn't aware that it could increase metabolism.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
Don't know if it is the meds for my back but shoulder wasn't sore today. Made reps on incline presses, shoulder presses and static holds.
Metabolism increases during cold exposure to keep the body warm. I've noticed this firsthand after winter camping trips where you are constantly cold on the trip but once you get home the temperature inside feels stuffy. Regular exposure to cold conditions like daily cold showers, cold baths, sitting in snow is supposed to activate brown adipose tissue, or brown fat, which burns white fat to create heat. I'm experimenting based on what I read in a book called What Doesn't Kill Us by Scott Carney where the author talks about Wim Hof and the relationship of cold exposure, breathing exercises, and altitude to health. If you google the title you can find some podcasts about the author and his experiences with Wim Hof.Quote:
Originally Posted by Thug
Nor was I, try spice ie: jalapeņo to boost matabolism, I think cinnamon may work too.Quote:
Originally Posted by Thug
Today's lower body routine:
Squat jumps 2x10
Push-ups 2x20
Lunges 2x8 each side
Weighted squats 2x10
Bridge 30 seconds
Single leg bridge 2x30 each side
Crunches 50
High plank 60 seconds
Standing calf raises 10
Single leg calf raises 10 each side
Single leg balance 2x30 seconds each side
An easy 6.5km run before work.
Strains (achilles & hamstring) felt ok, so I should be able to have a comfortable run this weekend.
Back is still not 100% so instead of deads off the floor I did them in the rack from just below knee height. Being easier made reps so added a extra set. Upped weight for pulldowns.
Dead lift 160, 170, 180, 190, 200kg 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 55 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
I have no issues with my metabolism.Quote:
Originally Posted by whoever
Was a good test for my back today going back to the normal routine
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. Was supposed to up weight but as I went light week stayed the same to make sure that I was still good to go up so will up weight for both next week
Nice day for a stroll.
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Had good trail run and finished 4th in my age category (masters)
Saturday was 19.5km and today was 15.3km and even managed to get in a 15km trail ride on Saturday afternoon.
Saturday's route basically climbed up Spioenkop (a hill in the Winterton area of Kwazulu Natal) which was made famous by a battle fought between the Afrikaans Boers and British in January 1900 - see https://en.wikipedia.org/wiki/Battle_of_Spion_Kop. It also gave its name to the famous Kop stand at Liverpool's Anfield stadium.
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
Last week wasn't sure but now after 2 days off meds shoulder was sore but not as much as previously. Made reps on incline presses, shoulder presses and static holds again. Will up weight for all next week.
Went to the gym for a treadmill run.
4.84k in 40 min, 90 sec walk 60 sec running. I'm building back up after the ankle.
I love the gym for the show though.
The bloke getting dressed next to me in the changing room, every time he put a single item of clothing on he went to check himself out in the mirror. Which incidentally was a good 10 or 12 foot walk from where we were, and past me.
Geek
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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 55 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
Back to normal today. Went well but lost a couple reps on last set of deads after the couple weeks down. Should hopefully get if back quickly. Made reps on db rows today.
Had to split due to limited time. Legs yesterday and arms today. Upped weight for both leg curls and skull crushers.
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 32.5 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 40kg 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 incline curls
My 1st run since last weekend and it was 10.7km. Legs feeling a little stiff at the moment.
A 15.7km trail run this morning through the Nature reserve near my gf's place.
Saw Zebra, Blesbuck ans Springbok but unfortunately didn't have my cellphone with me.
Upped weight for incline presses, shoulder presses and static holds
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 70kg 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 170kg for 15 sec x 4
Made reps on flat presses.
I need to get cycling again as mate and I signed up for a 3 day stage race in Swaziland in October and this year we are doing it on our singlespeeds.
But with my trail run races at the ends of July and September, I'll need to balance the running with the cycling.
It looks like there is going to be many a cold dark morning in the next 3/4 months.
I walked all day in Niagara Falls, not sure how many miles but it was enough to feel it for a day or two. ;)
https://uploads.tapatalk-cdn.com/201...118fd0ef8c.jpg
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 55 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 barbell and db rows today. Will up weight for db rows next week. Today's workout was the first in a long time that I haven't had a couple espresso shots first. I didn't like it.
I did the monthly night trail (golf course) run last night.
8km in 41 minutes.
I did give some thought to riding this morning but after the cold front hit, I quickly dismissed that thought. :)
And just to confirm my decision, the temperature gauge in the car read 1 deg C whilst driving to work.
Last night's workout
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 32.5 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 40kg 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 leg extensions and incline curls. Will up weight for incline curls next week.
A 5km run this afternoon.
Slightly over 12km on the trails this morning.
And a 24km singlespeed ride this afternoon.
Climbed into my shower afterwards and as I adjusted the showerhead, the whole showerhead attachment broke off in my hand from the wall. That means a plumber chipping away the tiles, plaster and brickwork to replace the pipes. Oh well, at least I can still shower in the meantime. :)
I did a 14 mile single speed ride yesterday and hope to get another one in today.
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 70kg 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 170kg for 15 sec x 4
Made reps on flat presses again but will leave for 1 more week.
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 42.5 kg x10 x4 @2min
Close grip pull down 55 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 barbell rows again today. Will up weight for next week.
I went on vacation to Quebec City and Montreal (for the Formula 1 race) and I am not one to sit around. I like to see things and to get off the beaten path.
Walked everywhere or used the subway and then walked from there including back and forth to the track.
6/4/2017 - 7.46 Miles
6/5/2017 - 8.68 Miles
6/6/2017 - 5.56 Miles and rode 17.7 miles on a bike.
6/7/2017 - 10.98 Miles
6/8/2017 - 8.23 Miles
6/9/2017 - 10.9 Miles
6/10/2017 - 9.5 Miles
6/11/2017 - 8.72 Miles
6/12/2017 - 5.04 Miles
Upped weight for incline curls
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 32.5 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 40kg 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 14.5kg x 10x4 @1min
Made reps on squats, leg extensions and dips. Will up weight for leg extensions next week. Have done something to my hamstring in the right leg getting 1 extra rep on straight leg deads last week and couldn't do leg curls with that leg.
Hope you guys are getting some workout time even if not posting about it. Been quiet in here lately
As it's a public holiday here today, our MTB club organised a ride this morning followed by a beers and prego rolls. I ended up with 45km.
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A 10k run this morning including the local Parkrun.
Went out for a brisk 4-5 mile walk this morning. Now, I'm planning to grab the kayak and hit the river for a nice paddle now that the flow has dropped from 16,500 cubic feet per second to 6,000 or less. The upstream paddle was punishing on my last outing.
A 16.5km run this morning on my local trails.
It was an organised run in aid of the Australian Shepherd South African Rescue Organisation. The money raised today from the entry fees were going to aid in the operation costs for one of the dogs.
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 70kg 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 170kg for 15 sec x 4
Made reps on flat presses and decline presses. Will up weight for flat presses next week.