Bloody hell, my legs are stiff today. :D
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Bloody hell, my legs are stiff today. :D
Upped weight for squats and leg curls
Back squats 110 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 35 x10 x4 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min
Made reps on pushdowns
28km ride this morning.
A 50km race tomorrow morning on my singlespeed. The last time I did this race I had a full beard and won the SS category. :)
Yesterday
Afternoon - 30min TRX Training
Today
Morning - 1200m freestyle swimming
Afternoon - 10min rope skipping
We got short-changed on the 50km race. :D
Turned out to be 47km.
Upped weight for flat bench presses
Db bench press 35, 40, 45, 50kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 37.5kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 75kg 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 180kg for 15 sec x 4
Made reps on incline presses, decline presses and all lat raises. Will up weight for incline presses next week. Want to try going to cable raises at 1min so might try that next week.
Started modifying this workout to the 5 x 1min routine
Dead lift 170, 180, 190, 200kg x 7 @2min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 57.5 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 appreciated the lighter weight on rows. Also changed to close grip for pulldowns to mix it up
A 53km road ride before work this morning.
A 27km ride this morning.
I'm off this afternoon to a 24km mountain trail run called 4 Peaks. Should be good fun.
Back squats 110 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 35 x10 x4 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min
Made reps on skull crushers but missed pushdowns
Modified to new 1min routine
Db bench press 35kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min
Shoulder press 60kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
Made reps on flat presses and shoulder presses so will up weight next week. Not sure about the cable raises but will keep for a few weeks to assess properly.
Ran the 23km Mountain Trail run on Saturday (advertised as 24), a tough day out and surprisingly finished 2nd Master.
Finished modifying this workout to the 5 x 1min routine
Dead lift 150kg x 7 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 47.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
For the first time in a fair while getting muscle soreness for a couple days after workouts.
Looks like it's just you and me Ed. :D
I have been thinking the same thing. Although I would post even if just me as its a training journal I cant loose and is easy to access. Might be a bit lonely here by myself though. Hope others are managing to workout even if not posting.
I did a seven mile trail run last night and it was fantastic. I still exercise six days a week, just got tired of reading unintelligible, off the cuff comments so I haven't posted for quite a while.
Finished modifying to new routine
Back squats 110 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 50 x 10 @1min
Single leg curls 30 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 55 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Made reps on squats, leg extensions and pushdowns. Will up weight for all next week.
The usual Friday morning ride.
https://www.strava.com/activities/1206713552
An easy 5.5km run this morning.
Tomorrow will be a singlespeed ride through Nature Reserve approximately 70km's away. All tar unfortunately but the important part is 57km with close to 1300m of ascent. Good preparation for our 3 day stage race in two weeks in Swaziland.
Upped weight for flat presses and shoulder presses
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
Yesterday I did a ten mile road run. The run was practice for a half marathon I'm doing late in the month.
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 47.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on pulldowns will up weight next week
Sea swimming
Monday
https://i.imgur.com/k6U4DvE.jpg
Today
https://i.imgur.com/A2mhZX9.jpg
My 57km road ride on Sunday turned into 62km as I did a lot fetching on the steeper climbs.
Tonight I'll do a late entry for an 8km trail run at one of the local golf courses.
Thursday will be hills on the CX bike
Friday - normal group ride
Saturday - coffee shop 13km run
Sunday - +- 50km off road singlespeed ride testing out the choice of rear cog for Swaziland next week.
My boys getting better at riding now so time to do some together. Told him once he was decent I would get a bike to go riding and skate parks etc with him. Not sure who is going to have more fun. Feels very natural being on a bmx again.
Attachment 274811
Quote:
Originally Posted by eddy79
I just gave away my son's bmx to a mates nephew who'd make far better use of it than the spiders in my garage.
I didn't do the trail run last night but still went out on the road and ran 8.6km
My alarm clock this morning though was reset, I needed my beauty sleep. :)
This is GREAT congrats!Quote:
Originally Posted by eddy79
My kiddos are smaller but they are still enjoying a quality time with Papa on a dirt.
This past Sunday we were exploring local dirt trails and ended up at Farmer's market. To ride with them I'm using a McRide Seat (a guy from Canada, started this project on Kickstarter) the seat is awesome.
It teaches kids how to balance and they see everything first hand.
Cheers.
Attachment 274846
It's been a while since I posted here on this thread but
I've been following you guys closely though.
I'm still doing CF regularly and the workouts/WODS are somehow repetitive but yesterday was something new. A combo WOD (hence the name "3's Company").
Check it out, my quads will be sore for sure.
Attachment 274863
Upped weight for squats, leg extensions and pushdowns.
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
The usual Friday 28km bike ride.
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
I ran our local Parkrun on Saturday morning, with a warm-up to and cool-down from included. Total was approx 7.3km and I just missed my PB at the venue by 5 seconds.
Yesterday rode just over 31km on the singlespeed with the mate I'm doing the 3 days stage race later in the week.
Upped weight for pulldowns
Dead lift 150kg x7 x5 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
I'm going to be out of town till Sunday doing a 3 day stage race in the mountains of Swaziland (+- 4 hours drive Johannesburg). I did this race 3 years ago and the route will probably be pretty much the same. This year I'll be doing it on my Singlespeed.
180km with 5500m of ascent.
Best of luck!
Good luck. Have fun
20 minutes on the stair stepper was all I had time for today.
I went for a short, three mile run last night in the rain. I somehow maintained a decent pace despite not being able to see that well and slowing down to wring water out of my shirt. :shrug:
Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 x 10 @1min
Single leg curls 30 x10 x5 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 60 x 10 x5 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min
Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min
Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 180kg for 15 sec x 4
