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What did you do for a workout today?

six more miles

in the rain.
 
80 mins exercise bike
push ups
situps
free weight curls

have a bit of pain on the outside of my right knee; think it might be tendonitis. adjusted seat level on my bike and reduced tension. reading online that i should take a break, but i need my cardio for maintenance, and the bike is the lowest impact cardio that there is. monitoring the condition and hoping for the best.
 
Rowed 5k

4 super-sets, with 1 min rest between each set of

Floor Press x 8
CHIN-up x 8

205 and 53kb weighted CU




-then-

Barbell Row x 8
Ring Dips x 8

- Finally -

3 rounds of

12 – Ring Dips
12 – Ring Rows
10 – push-ups
10 – pull-ups

4:48


biked 3 mi, there 2 mi back.



　　　　
 
ran another six miles
 
Today in the morning I did some running. Did 2 1/4 dashes followed by 5 .15 mile sprints. Walked equivalent distances in between. Total 2.5 miles.

This afternoon I did a leg workout. Barbell squats, leg presses, calf presses, calf raises, quad extensions, and ham curls. Legs are f'ing sore.
 
20 clap pushups.
25 slow/deep pushups. ~ 3 sets
30 no-weight speed dips. Ass dropping half a foot from the ground n back up. These dips.
15 no-weight speed dips. ~2 sets (out of shape and tired quads)
20 half assed pushups

uggg. I need to get into shape.
 
4 super sets, with 1min rest of

Back Squat x 8
Romanian Deadlift x8

#205

(dump it from squat, clean it back up to rack it)



10 min amrap

10 Single Leg Kettlebell Deadlift- 53 5R 5 L
10 Goblet Lunges (53lbs]

10 rounds

Rowed 5k




811e6ea10bbbd93b6c5132715db15b6d.jpg
 
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Today went like this, arms and shoulders:

Barbell Shrugs-4x245x10

Seated DB Curls-25x10, 3x30x8

DB Shoulder Press-3x50x8, 2x40x12

DB Hammer Curls-3x35x8, 2x30x8, 2x25x15

Tricep Pushdown-3x100x8, 2x85x12

Tricep Dips, BW-1x20, 1x10

I had no real plan here, feeling a bit under the weather but at least I got something done.
 
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what I do most every day is wander around the house, up and down stairs, looking for something I just had a few minutes ago....
Old age is no place for sissies...
 
UtahBill said:
what I do most every day is wander around the house, up and down stairs, looking for something I just had a few minutes ago....
Old age is no place for sissies...
Click to expand...

LoL.. Let me explain my train of thought to you.

First : *checking the control panel and looking at subscribed threads* "Huh? UtahBill posted in this thread? Isnt he an old geezer?"

Second : *clicky* "Oh.." *chuckles*
 
dirtpoorchris said:
LoL.. Let me explain my train of thought to you.

First : *checking the control panel and looking at subscribed threads* "Huh? UtahBill posted in this thread? Isnt he an old geezer?"

Second : *clicky* "Oh.." *chuckles*
Click to expand...
at 65 I am old but geezer is another 15 years off, but not to worry, I didn't expect you young pups to know that. Your generation wasn't educated quite as well as mine....:2razz:
 
UtahBill said:
at 65 I am old but geezer is another 15 years off, but not to worry, I didn't expect you young pups to know that. Your generation wasn't educated quite as well as mine....:2razz:
Click to expand...
Whoops. I apologize old man.
 
Did the 1.5 mile timed run, 14:05. About average. Walked for another 25 minutes at 3.3 mph, incline between 5.0 and 10.5. Fat is continuing to peel off, pretty happy about this. :)
 
Today


Rowed 20k


Tabata Planks
8 rounds of 20 seconds of work 10 seconds of rest.
-then-

15min Amrap
5 – Squat Cleans (115lbs]
5 – Kettlebell Snatch 5R/5L (53lbs)
5 – Push-ups

12 rounds.



Did something similar yesterday too, forgot... Presses I think.
 
Thursday I did chest and back.
Incline Bench-5x145x8
Hammer Iso-Lateral Low Row-5x176x8
Hammer Flat Bench (the free weight benches were taken..ugghhh)-2x186x10, 2x206x8, 2x226x6
Hammer Iso-Lateral Row-5x254x8
Weighted Chest Dips (BW+25)-3x8

Friday was a rest day.

Today I ran a 5K in 33:27, which is very cool because it's exactly 1:30 faster than my last 5K, which was exactly 1:30 faster than the previous... :)

Kinda happy about that. I'm getting faster.
 
Today was arms and shoulders.

Tricep Dips
-BW x10
-BW+25x10
-BW+25x8
-BW+25x6

DB Hammer Curls
-3x35x10
-3x30x12

DB Shoulder Press
-3x50x8
-2x45x10
-2x40x12

EZ Bar Bicep Curl
-4x70x8

Facepull
-4x57.5x10

EZ Bar Upright Row
-2x60x10
-3x70x10

Tricep Pull Down
-3x70x10

DB Shrugs
-3x70x12
-3x60x15
 
Yesterday I did cardio. Ran 1.5 miles in 13:50, 7 seconds faster than my previous best. I'm progressing. After that I walked "hills" for 30 minutes at between 2.9 and 3.3 mph.

Today was chest and back.

BB Bench Press
-165x10
-175x8
-165x10
-165x10
-155x10
-135x12

Hammer Iso-Later High Row
-196x10
-216x8
-216x8
-216x8
-216x8

BB Incline Bench Press
-135x8
-135x8
-135x8
-135x8
-135x8

Hammer Iso-Lateral Row (closed grip)
-254x8
-254x8
-254x8
-254x8
-254x8

BB Front Shrugs
-245x10
-245x10
-245x10
-245x10
-245x10

Wide Grip BW Chest Dips
3x10

Was a good workout overall. I was busted at the end.
 
Yesterday I ran my weekly 5K in 33 minutes flat. 27 second improvement. I'm getting there.
 
I recently strained my knee so I am letting it heal. I will be slowly swimming and walking in about a month but, I am waiting for the ligaments to heal more. I used to train in MMA and when I am not at the MMA gym I would walk for an hour and hit my stand up bag for a bit. I cannot wait to get back into MMA.
 
Monday I ran my 1.5 mile run in 13:47, 10 second improvement.

Tuesday I lifted, chest and back. It went like this:

BB bench press-
135x10
185x6
185x6
165x10
155x10
145x10

Hammer Iso Lateral Row (closed grip)-
4x254x8

BB incline bench press-
4x135x8

Hammer Iso Lateral High Row-
164x10
3x184x10

Hammer Flat Bench Press (doing this as a heavy finisher since I don't have a spotter)-
2x216x8
2x236x5

Not a bad lifting day if you ask me.

Today I did a 5K run and finished again in 33 minutes flat. I'll take it.
 
Arms and shoulders today.

DB Shrugs (each arm)-
4x70x10

Superset 1: DB Curls/DB Shoulder Press-
DB Curls 1x35x10, 3x30x10
DB Shoulder Press 4x45x8

Superset 2: Face Pull/Tricep Pull Down
Face Pull 4x57.5x10
Tricep Pulldown 4x70x10

Superset 3: Upright Row (with EZ Curl)/Tricep Pushdown
Upright Row 4x80x10
Tricep Pushdown 1x115x10, 3x100x10

EZ Curl Bicep Curl
4x80x8

I pushed a hard pace and I was absolutely smoked after this workout. Pretty happy.
 
Yesterday I ran the 5K in 31:55. The secret for me I've found is starting at a faster pace initially and maintaining as opposed to killing myself last half mile or so. Makes a big difference.
 
Power clean and press/burpees/toes to bar
135x5/10/10
155x4/9/9
175x3/8/8
195x2/7/7
205x1/6/6
then did it again in reverse order followed by a 1 mile run in 6:23
 
Lerxst said:
Yesterday I ran the 5K in 31:55. The secret for me I've found is starting at a faster pace initially and maintaining as opposed to killing myself last half mile or so. Makes a big difference.
Click to expand...


I prefer NOT running..... :lol:


When I do, I hate every step of it.... I try not to run unless being chased and the .45 is empty. :pimpdaddy:



I remember to post my workouts, Have a great new year brother! :thumbs:
 
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