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How did YOU work out today?? Yes..YOU!

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I hesitate to post my measly 30 minutes after ^this guy^ (;)), but...

Podrunner Week 1-1

It is a progressive running program similar to C25K. This is a significant start, for me, because I've always had a distaste for running and as a result, don't do it and suck at it. But, with the recurring problems with my shoulder and my wrist, my fitness love (yoga - iyengar & ashtanga) keeps getting set aside for weeks or more at a time and so I'm feeling like a blob. I want something I can do anywhere with little to no equipment to keep me active. And I really want to not hate running and I believe as I'm able to do it more, I'll like it more. Plus, my dogs need the exercise too. Hands-free leashes are the shit!

I've taken a risk starting this as winter approaches. But, we do have a treadmill which is a good backup. And I really hope to be able to start yoga again without interruption in the near future and I think they will complement each other well for my purposes.
 
I'd recommend that anyone and everyone add yoga to their fitness schedule-- even the hardcore bodybuilders. It's a great 'rest day', that also improves your flexibility and peace of mind. I wouldn't suggest anything too crazy as a rest day though, probably just some hatha.

For me, yoga really helps to tie in all the elements of my fitness regimen. With the additional side-effect of keeping me sane.
 
Today I ran 3.5 km to a river, walked for a bit, and then ran/walked back to my research station.

I felt silly walking, but it was midday and the sun was really beating down. All things considered, it was a good run.
 
Today: Same as the last workout that I posted (leg circuits)

Tomorrow: Upper body day of death:

1 Set, max out reps:
Overhead rotation (with bar)
External Lateral Rotation (5lbs)
Reverse Lateral Rotation (5lbs)
Rollout

1 Set, max out reps (5lbs for all):
Rear Delts (on ball)
Flies
Lat Raise
Standing Rear Delt
Pull Over

5 sets (as quick as possible, 50 lbs):
High Pull (x10)
Push Jerk (x10)
Front Squat (x10)
Deadlift (x10)

3 Sets:
Bench Press (95 lbs, x8)
Supine Pullups (x8)
Pushups (x8)

3 Sets:
Lat Pulldown (60 lbs, x12)
Upright Row (60 lbs, x12)

3 Sets:
Sit Press (50 lbs, x8)
Bicep Curl (25 lbs, x8)
Tricep Dip (x10)

Same as before, done as quickly as possible with as little rest in between sets as I can. The first compound set is to improve my rotator cuff strength and the second one is to improve my posture, hence the different structure.
 
Podrunner Intervals (1st Day to 5K): 1-2

And my boyfriend drove around the neighborhood yesterday to measure the loop... .6 miles x 4 times around = 2.4 miles. The dog is already bored with my pace. He, and I, look forward to some progress.
 
i hiked south boulder peak and bear peak via shadow canyon. about 7 miles RT and 3000' gain total. 2000' of the vertical gain came in a one mile stretch. yikes
 
I've been lazy for the last week. No gym since last Thurs, but I have been doing 30 minutes on my bike at home. Better than nothing I guess, but I really have to get back to the gym.
 
It is going to feel soooo good once you get back. I am taking a 60min spinning class this morning. It is so nice today, I must walk the dog. Chicken wings, mozza sticks, pizza, grinders, AND beer last night. My bum is wicked sick. I don't eat like that and my body reminds me why.
 
Podrunner, start of week 5. I've been doing it on the treadmill for a while because of the cold, but it's like 60 degrees out (:) !) so one of the dogs and I went outside for a run. I've been keeping the treadmill on 1% incline to hopefully lessen any catch-up once I'm trying to do this regularly outside, but apparently that's not good enough. Today was killer! Though, my neighborhood does have lots of decent uphill spots and I seemed to always catch those right when I was wearing down. After today and thanks to some wonderfully thoughtful christmas gifts, I'm resolving to do much more running outside where it's meant to be done!
 
PI, I hear ya on the eating front. I need to get back to more veggies. I been drifting into the grains + meat + dairy camp for way too long now. I need more leafy greens every day, two times a day ideally to be happy digestive-wise.

today I started doing some cardio again. I inherited a stationary spinner from a friend and am going to incorporate it into my morning routine. I am going to slowly build up to 20 minutes every morning (upon rising after a protein shake). I want to slowly build up because cardio can/will trigger a cortisol (stress) response in me and catabolize muscle and whatnot.
 
Podrunner Week 5, Mix 2 - Two runs of 8 min each separated by 5 min brisk walking.

Thursday is Week 5, Mix 3, which is a 20 min run. 8o
 
It seems lately most of the exercise I get is at the playground. They have a trail around the park that I sometimes jog, but usually I just play on the equipment with my son and seem to get a better work out. They have a monkey bars, jungle gym, rock climbing walls, ect.

Monkey bars are fucking hard.....for me anyway. :|
 
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