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

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I worked legs today.

Incline leg presses- 6 sets
Stifflegged deadlifts for hams-4 sets
Squats-6 sets
Leg Extentions-4 sets


and i'll get in 20 solid mins of matt work tonight. Vey tiring.
 
trippagurl said:
ran 25km this morn! Got a half marathon coming up!
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You go girl! Is this your first?

I've got two halves coming up soon, but may have to pull out of my up coming one due to injury.
 
ruski said:
You go girl! Is this your first?

I've got two halves coming up soon, but may have to pull out of my up coming one due to injury.
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Yes, it is my first!:) Previously have just been doing 12km events but i thought id up the pace and give the half marathon ago. Do you have any good tips?:)
 
I did pilates for the first time last night. They have classes at Ballys where I'm a member. Then Dan and I went biking, but had to cut it short due to rain.

Man, that was a good workout. I can feel it all over today!
 
I started working out again about a month ago. I do very minimal cardio (5-10 minutes brisk walking) then do my upper or lower body weight routine, depending on the day. I'm starting to get a lot of my tone and size back, which is nice, however, Im not losing any weight yet. I have noticed an inch or 2 off the waist, but the weight is static (muscle gain, I would assume). I'm trying to eat better, but usually falter at dinner,and on the weekends.

I have absolutely no wind/stamina. Im quite a bit overweight, so Cardio is a lot more difficult than weights for me, and I havent really any idea how to improive my cardio stamina without torturing myself so much that I dont want to workout anymore.
 
had sex with my lady. I was on top so it was alot of work...... *damn, my back.
 
Back and shoulders routine:

Lateral arm raise 3x8
Shoulder press 3x8
Modified military press (shoulder press forearms 6 inches apart) 3x8
Front arm raise 3x8
Lat pulldown 3x8
Chin up (Cable, underhand grip) 3x8
Seated cable pullover (arms above head, keep elbows straight and arc downwards) 3x8
Lateral cable pullover (opposite of lateral arm raise) 3x8
Cable shoulder shrugs 3x8
Deadlift 3x8

(Edit: missed one)
 
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Spencer said:
I started working out again about a month ago. I do very minimal cardio (5-10 minutes brisk walking) then do my upper or lower body weight routine, depending on the day. I'm starting to get a lot of my tone and size back, which is nice, however, Im not losing any weight yet. I have noticed an inch or 2 off the waist, but the weight is static (muscle gain, I would assume). I'm trying to eat better, but usually falter at dinner,and on the weekends.

I have absolutely no wind/stamina. Im quite a bit overweight, so Cardio is a lot more difficult than weights for me, and I havent really any idea how to improive my cardio stamina without torturing myself so much that I dont want to workout anymore.
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gotta start somewhere spencer! Good on you for doing it! The stamina will come, just build it up slowly. Set small realistic goals so you do push yourself, but you wont get so turned off because the goals will be realistic enough for you to achieve them! if you do 10 mins brisk walking, maybe add another 5 to that, but at a slower pace so you are comfortable, then build that pace up. Or try interval training.
 
It's Sunday and I'm off to the courts in an hour.....I never exercise on Sunday (this week I've exercised M-T-Th-F-S !!!! And I think I am getting truly addicted now...plus I am pissed off at a certain someone who lives with me and it amazed me that my first instinct wasnt to binge, do drugs or be a bitch, but to exercise. Now if I just keep this up.....
 
Sunday
Gym
That machine the works the back when you sit up and pull back (forgot the name): 5 x 10 @ 55kgs
Bench press machine (upright): 5 x 10 @ 60kgs-70kgs
Peck deck: 3 x 10 @ 55kgs-60kgs
Lat Pull Down thingy: 3 x 10 @ 70kgs
Sit Up machine (upright): 55 (20 + 20 + 15) @ 40kgs
Tricep Pull Down (whatever it's called): 3 x 10 @ 22.5kgs

Monday
Iaijutsu 90 minutes
All 11 shodan waza kata several times each

Tuesday
45 mins kickboxing cardio class (killer)
half of the following 45 minute boxing class (my knuckles hurt)


i'm getting thinner, fat wise, but i'm still 86kgs.
 
trippagurl said:
ran 25km this morn! Got a half marathon coming up!
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Wow, pretty good, around 15.5 or so...that's more than I've ever run. How long have you been running for? What's your weekly mileage like and your weekly long run? Ha, I'm kind of a running nerd. :)

I'm entering into week 6 after taking about half a year off and getting hooked on opiates/opiods, heroin mainly. I'm starting up real slow, but have made some big improvements in the last few weeks, especially looking back to the first day.

Anyways, for week 5, I ran 20 miles in 5 days, longest was 5. I've been doing my 'long' runs on Mondays lately, so yesterday I did a bit more than 7. Just a recovery 3 today, legs felt fine, but I felt crappy otherwise.
 
My chest and arms routine as listed a few pages back. Tommorow is going to be lower body.

I'm finding I'm becoming more solid and more defined (even with high weight and low reps) but gaining mass is still a bitch.

I'm becoming a total workout junky. If I go a few days without any serious activity I get moody and depressed. I guess I need my daily endorphine release.
 
Carl Landrover said:
Wow, pretty good, around 15.5 or so...that's more than I've ever run. How long have you been running for? What's your weekly mileage like and your weekly long run? Ha, I'm kind of a running nerd. :)

I'm entering into week 6 after taking about half a year off and getting hooked on opiates/opiods, heroin mainly. I'm starting up real slow, but have made some big improvements in the last few weeks, especially looking back to the first day.

Anyways, for week 5, I ran 20 miles in 5 days, longest was 5. I've been doing my 'long' runs on Mondays lately, so yesterday I did a bit more than 7. Just a recovery 3 today, legs felt fine, but I felt crappy otherwise.
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It'll take awhile to get used to that sort of milage. Coming up to a marathon I competed in recently I was clocking around 75-80km a week with my long runs being around the 25-35km mark.

I want to compete in some Ultra distance events next year so I'm sure 100km+ a week won't be abnormal very soon :|

For a half marathon though it might be better to make your long runs no longer than the distance of your race as you may be unneccessairly tiring yourself out. Albeit 25km isn't the sort of distance where you're doing too much damage.
 
Today was chest day.

Incline barbell press-8-10repsX6sets
Dumbbell presses-10X4
Pec-deck mach.-10-12X4
Declines-8-10X4


Followed by 45 minutes on Cross Trainer.

height 5-11 weight 237
 
Got up early this morning and worked back.

Pull-ups-12-15X4
Seated rows-8-10X4
reverse-grip pulldowns-10X4
One-arm dumbbell rows-8-10X4
Vertical Row-8-10X4
Lockouts-6-8X4


ht.5-11 wt.235
 
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