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Wednesday's Cardio: 5 mile road run with 7x30 seconds strides
Thursday's Strength Training:
Six minutes of rowing warmup
Physioball pushups 2x10
Swiss ball jacknives 2x15
Barbell squats 3x10, first set with light weight
Kettlebell swings 3x15
Lat pulldowns 3x10
Dumbell lunges 2x8 each side
TRX pushups 10
Battlerope jumping jacks 25
Eight minute bike cooldown
Tonight's cardio: 5.5 mile trail run in the dark to celebrate the solstice
Friday's exercise is backpacking!
Upped weight for straight leg deads
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on pushdowns again this week so will up weight next week
Last few days:
Wednesday - 5.4k run
Thursday - 11.5k run
Friday - 7.3k run
Saturday a.m. - 18k trail run
Saturday p.m - 18k cycle (same route as the a.m. run)
5.5 mile trail run this morning
Attachment 280978
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on reverse flyes again this week so will up weight next week
A 10km road run this morning.
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Wednesday - 8.8k hill session
Thursday - 12.8k run
Yesterday's work out
Upped weight for pushdowns
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Friday's cardio: 4.1 mile run
Saturday's strength routine:
Push-ups 10, 15, 15
Dumbbell curls 10
Swimmers press 2x10
Lunges 2x10 each leg
Walking lunges 14
Physioball jackknives 3x10
Russian twists 3x15
Toe curls 2x10, each foot
Standing calf raises 2x10, each leg
Single leg balance 2x30 seconds, each leg
Today's cardio:
4.2 mile road run at the local state park. The temp was around zero.
Attachment 281431
Upped weight for reverse flyes
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on flyes this week
Friday - 7.1km run
Sunday - 19.1km run
I did a 5.4 mile road run at the park today.
Attachment 281561
Almost all of the lake is iced over. It's around 4 inches thick near shore. Attachment 281558
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Made reps on deadlifts
My workout is to lift a few 12 oz. cans of beer, after supper, changing the arm from left to right and vice versa per can. You won't believe, how much stomach I've gained.:beer1:
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on leg extensions
I went for a 3.5 mile run yesterday afternoon. I've had to have my back readjusted so I'm skipping the weights this week.
I’ve switched my focus to road biking these last couple years.
Still run a bit, but cycling is what gets the most of my spare time.
Did a kickr ride today.
45km covered,over and under 8*4 mins today.
The season goal is a ride from Trondheim to Oslo, 540km.
Did it in 2017, using 17 hours and change.
Going for 16 this year.
After almost 60k last week, I've had an easy week. Just a 8k run on Wednesday but will crank up some mileage this weekend.
Did a trainerroad session on my kickr yesterday.
74k of high intensity interval sets.
Doing a 14k run on my threadmill today. Takes me about 65 minutes.
Normally I prefer running outdoors, but with temps waay below freezing and a couple feets of snow, I can't be bothered.
Doing a long cross-country ski session come saturday, looking forward to that.
A 9km trail run on Saturday morning followed by a 23.5km road run on Sunday.
The Sunday run consisted of a 15k race and then I ran home from the finish.
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on flyes again this week
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Made reps on deadlifts again this week
Good to get emails again :needcoffee:
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on leg extensions again this week. Also made reps on squats
Did 12km running yesterday at 5:00/km.
Today was a wahoo kickr bike session. 57km of high intensity intervals.
3 sets of 3*5 minutes at 90-140% FTP. TSS of about 103
Do you have a squat cage or how you doing you squats?Quote:
Originally Posted by eddy79
Yes have a cage. I picked up heaps 2nd hand in a lot from a guy selling everything he had on gumtree. Got me basically everything I needed when added to what I already had. Even had stuff leftover which I sold off to buy more weight
I ran a half marathon this morning. Average pace at 5.21/km
Great, what brand (hopefully its available in the statesQuote:
Originally Posted by eddy79
Gumtree is like craigslist here.
It doesn't have any brand logos but does have an American flag sticker so safe to say you mau be able to find oneQuote:
Originally Posted by whoever
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on flyes again this week and made reps on static holds too. Will up weight for flyes next week
Thwnks, they want next to brand new prices on craigslistQuote:
Originally Posted by eddy79
Did 13,6km running today. pace 4:44/km.
I’m slowly getting back into decent running form again after way to much cycling lately:)
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Made reps on deadlifts again this week so will up weight for next week. Also made reps on pulldowns so will change to close grip
Changed hammer curls to cross body hammer curls to try hit the outer bicep head more as its lacking slightly. Had to drop weight back slightly.
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on leg extensions and squats again this week. Will up weight for leg extensions next week.
This may work better to reach the outer bicep headQuote:
Originally Posted by eddy79
https://www.google.com/search?q=oute...obile&ie=UTF-8
Upped weight for flyes
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on static holds again this week
Upped weight for deads and changed to close grip for pulldowns
Dead lift 170kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating
Upped weight for leg extensions
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on squats again this week so will up weight next week. Keep losing count of the sets. Think I did an extra set on dips and incline curls. Will need to keep a better count next week.
