Workout of the Day

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Re: Workout of the Day

Post by anotheroldfart » Sat Aug 31, 2013 11:42 am

Just finished an approximately 32 mile ride in about 2:45 total with an 814 elevation increase (can't be accurate the batteries on my GPS died at 26.9) putting me at 111 miles for the week. I think I'll either do a full rest day or only a short ride Sunday.

I didn't reach my target for the day, I was aiming for a particular landmark. After about an hour and a half the close packed hills just started whipping my arse, but at least it was further than last time I headed up that far North.
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Re: Workout of the Day

Post by We'reWolf » Wed Sep 04, 2013 1:40 am

well since i started working out for a little over a month ago and some clean eating i dropped to about 164, when before i was 175-180. But on topic today was
dead lifts 230, 3 sets of 5 and 1 set of 10
incline dumbell press with 35, idk about the rep #'s just did it until it was hard somewhere around 20-30 and 5 sets of that
upright row 100 lbs 7 rep/5 sets
should work out with 15s probably 15 or 20 reps with 4 sets..
tomorrow will be better dead lifts kind of kill my work out because they take a lot out of me
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Re: Workout of the Day

Post by Tater Raider » Tue Sep 10, 2013 12:06 pm

Today is day 5 of rest.

1 September I had intense pain during a short ride that caught me by surprise at my turnaround. I took a rest day then continued on with my normal routine and the 5th saw massive leg pain and swelling. Consulted with my nurse on the 6th and scheduled an appointment for the 9th with rest, elevating the legs, and iboprofin as the treatment until I could be seen.

Doc cleared me to ride again since the swelling is down but advised me to not take the usual all or nothing approach and knock the rides down to 3-4/week rather than the 5 I was doing. I agreed to 4. doc also okayed my diet and advised me on pain meds to help with my nerve and muscle issues until I can get my recumbent bicycle which, at this point, is a medical necessity if I'm to continue riding.

In the meantime I got 114+ km (~71+ miles) in last week and I'll be going for 2 rides totaling 30 km this week. Had to reset my goals due to the leg issues.

I've discovered I can go hard after something but when the body demands I change things a bit then I need to adjust my goals. Not give up on them, adjust them.

Metric Century has been moved back from the end of September to early November.

Hope that explains why I've been quiet of late.

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Re: Workout of the Day

Post by Gingerbread Man » Tue Sep 10, 2013 7:37 pm

So, my buddy opened his new MMA gyms. ROCKS. Pics to follow.

Welp, he had a pull up bar. Haven't done them in years. 3 set of 5.

Oh, young fella, one footed squats, here, let me show you. After years of never doing them, did 3 sets of 5 on each leg. Then worked a young guy on his jab.

Training hard now....training hard now....

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Re: Workout of the Day

Post by Tater Raider » Sat Sep 14, 2013 8:58 am

Gingerbread Man wrote:
Masochistic bastard that I am, I put that on the music to pedal to playlist. The cadence is painfully high, like right at the edge of as fast as I can go. I hate it and had to remove it after my legs went wonky. I did add a couple tunes that give me a cadence of 90 rpm though because my natural cadence is speeding up a bit.

Thursday did 10 km and Friday was 20 km, for 30 for the week. I haven't quite gotten my legs back but they are good enough for me to get back on the bike. It feels good to be back in the saddle again (sorta - legs aren't real happy about it but aren't complaining in a "STOP NOW" manner). Weekends and Wednesday are now rest days so we'll see how that goes.

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Re: Workout of the Day

Post by maldon007 » Sat Sep 14, 2013 9:07 am

Gingerbread Man wrote:
Welp, he had a pull up bar. Haven't done them in years. 3 set of 5.
:evil:


I can do A set of 5... then a set of 3... then one or two more, maybe... after months of working towards that [/jealousy].


My every day is a 6 mile bike ride, with heavy kid-laden trailer. I try to get in 50 sit ups everyday, but it ends up every other mostly. On gym days its- Run a mile or two (depending on route) to the gym, work upper body/core, then walk/sprint home.
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Re: Workout of the Day

Post by Gingerbread Man » Sat Sep 14, 2013 9:38 am

maldon007 wrote:
Gingerbread Man wrote:
Welp, he had a pull up bar. Haven't done them in years. 3 set of 5.
:evil:
I can do A set of 5... then a set of 3... then one or two more, maybe... after months of working towards that [/jealousy].
:P I also did chest, squats and curls with 35lbs kettles. I'm not quitin', well, not at all, but my goal is to hang from a rope with one hand and alternate back and forth. Yeah. Never done it, saw a guy do it and now I must.
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Re: Workout of the Day

Post by maldon007 » Sat Sep 14, 2013 10:38 am

Gingerbread Man wrote:
maldon007 wrote:
Gingerbread Man wrote:
Welp, he had a pull up bar. Haven't done them in years. 3 set of 5.
:evil:
I can do A set of 5... then a set of 3... then one or two more, maybe... after months of working towards that [/jealousy].
:P I also did chest, squats and curls with 35lbs kettles. I'm not quitin', well, not at all, but my goal is to hang from a rope with one hand and alternate back and forth. Yeah. Never done it, saw a guy do it and now I must.
Nice! ...mine is pretty lofty as well & also from "seeing a guy do it" ...He did a pull up, then free-floating, pulled all the way up into a... dip? Anyway, ended up above the bar. I would like to be able to do this... But the guy had bigger arms than me, was 20 years younger and at least 30 bl. less weight... but it would be cool.
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Re: Workout of the Day

Post by Bubba Enfield » Sun Sep 15, 2013 8:18 am

On the 11th I did 343 burpees in remembrance of the FDNY. 23 sets of 15. Hard work on a hot day, but probably easier than climbing 100+ flights of stairs in bunker gear.
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Re: Workout of the Day

Post by Tater Raider » Mon Sep 16, 2013 8:55 pm

12 km ride. Crushed the first 6 km. I haz a happy.

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Re: Workout of the Day

Post by Gingerbread Man » Tue Sep 17, 2013 5:07 am

Bubba Enfield wrote:On the 11th I did 343 burpees in remembrance of the FDNY. 23 sets of 15. Hard work on a hot day, but probably easier than climbing 100+ flights of stairs in bunker gear.
Very cool. Thanks.

OT: 30 minutes of jogging in a field as my daughter did tap.
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Re: Workout of the Day

Post by Tater Raider » Tue Sep 17, 2013 11:33 am

Bubba Enfield wrote:On the 11th I did 343 burpees in remembrance of the FDNY. 23 sets of 15. Hard work on a hot day, but probably easier than climbing 100+ flights of stairs in bunker gear.
Much appreciated.



1:19 on bike stand while watching show on meteors with mp3 blasting in one ear. I need another fan - very hot. Weather dictated it (cold + rain = I've gotten hypothermia that way so not happening). Sweat soaked through undershorts and shorts and other than the slimy feeling right after (shower fixed it in short order) I was very happy. Workout was followed by chocolate milk, some generic honey nut cheerios, multivitamin and potassium plus my 'script meds.

Stationary biking is way different than actually going someplace. I stared at the clock way too much and had to kick it up 2 gears higher than I normally run to get the resistance right. Better TV shows would help with the suck factor.

Warning: Fat guy on a bike at the link.

Doc recommended Alive and/or Ibuprofin (you can take both if needed) for general aches and pains caused by getting into shape. Just thought folk might like to know that.

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Re: Workout of the Day

Post by wee drop o' bush » Tue Nov 19, 2013 1:20 pm

15 minutes on treadmill
5 minutes on cross-trainer
10 minutes recumbent bike
3 sets of 15 each side in torso rotation
1 set of 12 pec press
3 sets of 12 lat pull down
3 sets of 12 seated row machine
5 minutes Fluid Upperbody Ergometer
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Re: Workout of the Day

Post by We'reWolf » Tue Nov 19, 2013 2:46 pm

yesterday was
weighted dips with 15 pounds, 3 sets of 10
weighted wide gripe pull ups, 3 sets 8
regular pulls ups a set of 15
upright row 100 lbs, 3 sets of 7
dumbbell shrugs 3 sets of 15 with 55, 3 sets of 15 with 35
triceps extension 35, 3 sets of 10
dead lifts 245 a set of 5
mile and a half run around rough terrain in 16 mins
today
curls with 35lbs, 4 sets of 15
curls with 15lbs, 4 sets of 10
weighted cup ups with 15 pounds, 12, 10 then 6
dips 3 sets of 15
dumbbell shrugs 3 sets of 15 with 55, 3 sets of 15 with 35
2 other shoulder work outs idk the name
and going for a mile and a half run
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Re: Workout of the Day

Post by Zombie309 » Tue Nov 19, 2013 7:54 pm

Bubba Enfield wrote:On the 11th I did 343 burpees in remembrance of the FDNY. 23 sets of 15. Hard work on a hot day, but probably easier than climbing 100+ flights of stairs in bunker gear.
Brutal...good on you. Was it on your own or at a Crossfit gym?
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Re: Workout of the Day

Post by Zombie309 » Wed Nov 20, 2013 1:17 am

Had a solid training session at my Brazilian Jiu Jitsu gym but muscled my way out of a nasty shoulder lock (aka a Kimura) and either popped it out and back in or strained some shit in there severely enough that I couldn't really use my left arm for awhile. I'm sure it's gonna be sore as hell tomorrow and will probably ruin my lifting day.
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Re: Workout of the Day

Post by wee drop o' bush » Thu Nov 21, 2013 9:41 am

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I burnt 380 calories.
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Re: Workout of the Day

Post by Bubba Enfield » Thu Nov 21, 2013 11:05 am

Zombie309 wrote:
Bubba Enfield wrote:On the 11th I did 343 burpees in remembrance of the FDNY. 23 sets of 15. Hard work on a hot day, but probably easier than climbing 100+ flights of stairs in bunker gear.
Brutal...good on you. Was it on your own or at a Crossfit gym?
I was at the local gym/tkd school. I did it on my own, but the owner was there doing his birthday workout as well. My armpits were quite chafed at the end!
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Re: Workout of the Day

Post by Bubba Enfield » Thu Nov 21, 2013 1:10 pm

Today at work, during a slow period. Two-arm dumbell clean and press. 10x10, keeping rests relatively short, and cleaning each rep from the floor. 30lb bells, which are the most I can reasonably keep in my work locker. It's a pretty good workout.
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Re: Workout of the Day

Post by wee drop o' bush » Mon Dec 02, 2013 6:25 am

wee drop o' bush wrote:Image
I burnt 380 calories.
As above, only with the pec deck weight reduced to 5kg because that's all I can manage, and the lateral pull down increased to 35kg as I find that one much easier for some reason.
I burnt 407 calories.
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Re: Workout of the Day

Post by 74 or more » Mon Dec 02, 2013 8:09 am

Tonight I'm going to try a 9mi run with out stopping. I worked my way up to 6mi with out stopping just before I did a GoRuck Light and I've kind of slacked off since then.
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Re: Workout of the Day

Post by wee drop o' bush » Tue Dec 03, 2013 9:57 am

Same as previously only I increased the treadmill speed and ran continuously. I burnt 446 calories today.
I have a second workout plan I haven't tried yet.
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Re: Workout of the Day

Post by wee drop o' bush » Fri Dec 06, 2013 5:02 pm

Another of the same workout today, burnt 446 cals.
I'm going to increase the weight on the torso twist.
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Re: Workout of the Day

Post by 2005RedTJ » Sun Jan 12, 2014 8:57 pm

15.5 miles today in 4:03:36 with a 40 pound ruck on.

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