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

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Medic - what are slingshots?

Nice one on the ring dips, rings are killer! I was doing muscle ups on Monday.
 
I just started a new workout routine for my skinny ass last week.

I go to a gym and bench, shoulder press, lat pulldowns, bicepts, basically alot of weight lifting for about 40 minutes then i jump in the pool, do a few quick laps and get in the hot tub for a minute or two.

its good to get back in shape and feel healthy.
 
Having a motivated training partner does wonders.

Yesterday, chest & triceps.

We did "one minute sets" on the incline and flat bench. Each minute, we switched from benching to spotting. Five sets each on incline, five sets each on flat. Then, after all that jazz, supersets of dumbbell bench presses and flies, five each. Then various triceps work to top off.

About an hour after I got home, it was a serious struggle to extend my triceps above my head. I'm definitely sore today! :)

And tonight, I must endure the hell of "leg day" :(
 
Caught my first wave out in the deep! It was an awesome feeling. After that I got smashed the fuck out and decided to beach myself. About an hour of paddling when all was said and done. After that I went on an 1.5 hour hike. love the days off :)
 
1 mi warm-up
20 x 50m stride drills (5 sets of 4 separate drills)
3 mi moderate
8 x 80m hill bounding
2.5 mi cool-down

my legs are going to be useless tomorrow.
 
OK, so I think I've invented a new squat/deadlift hybrid.

Seriously, I've googled "squat variations", "deadlift variations", and so on, but I haven't seen this exact movement. Which I believe, combines the best of both worlds.

All it requires is a bar, some plates (preferably 25's, because they're shorter, and hence give you a better range of motion), and a motivated training partner.

I call this movement "couch lifters". Basically, the two lifters stant at opposite ends of the barbell facing eachother. They then squat down, grab the barbell, and pick it up, just like they were lifting a couch. Set it down, repeat.

We did 10 sets of 10 with these. Then on to the leg press, leg extensions, leg curls, stiff leg deadlifts, and calf raises. Finished off with 2 max sets of situps.

Definitely feeling it today, and my chest and triceps are still sore from the day before.

And tonight, I must endure the horrors of back, shoulders, & biceps day.
 
1 mi warm-up
up-hill HIIT session (8 x 200m sprint + 60 sec rest)
4 mi moderate

definitely an effective workout for a recovery day. legs weren't quite worthless, but i knew that if i'd tried to "dig deeper" there wouldn't have been anything there.
 
7 hours on my feet at work
4 mi moderate
60 min yoga/body-weight exercises

long day.
 
45 min boot camp style intervals class
45 spinning

I forgot...I did a chest routine with my hubby at noon.
 
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ran 12 miles yesterday. first 10 relaxed @ 7:00/mi, then down to 5:15 for the last two.

today was a rest day. did lots of gardening and about an hour of stretching and stability exercises.
 
double ewe said:
ran 12 miles yesterday. first 10 relaxed @ 7:00/mi, then down to 5:15 for the last two.

today was a rest day. did lots of gardening and about an hour of stretching and stability exercises.
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Hahaha 7:00 min is your relaxed mile? That's cookin along pretty good in my book and I thought I had decent wind. LOL

I wish I could run a 5 min mile. That's my goal by the end of summer(3 months or so) so I'm ramping up the cardio to get where I can run 12 miles. Damn that sounds like a lot.
 
Need to seriously start excersising again but have no motivation :(

My back is pretty weak as is core, primarily the obliques? (side abs) and my upper neck is pretty screwed too.

Have a home bar bench and a bellbell bench too withnot enough weights (can easily bench all of them)

Also have a treadmill, so pretty set to go just need a schedule that i can stick too.

Despite all my ailments im pretty strong and have done alot of martial arts in the past...Aikido, karate and ninjitsu for a short period. Also done yoga but it all seems to take its toll on me.

Any advice?
 
4 mi @ 85% effort
8 x 80m hill bounding
1 mi cool-down

my legs definitely need the rest.

KStoner6tb said:
Hahaha 7:00 min is your relaxed mile? That's cookin along pretty good in my book and I thought I had decent wind. LOL
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took me a lot of miles to get there.

I wish I could run a 5 min mile. That's my goal by the end of summer(3 months or so) so I'm ramping up the cardio to get where I can run 12 miles. Damn that sounds like a lot.
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make sure not to increase your mileage too drastically. a good rule of thumb is a 10% increase every week as you're doing aerobic base building (i'd also recommend a weekly long run, starting at 6 or 8 miles and increasingly that gradually). there's lots of potential for injury if you're just starting out, but it's real easy to avoid if you keep all your increases gradual.

likewise, if your goal distance is the mile, you don't really need to go over 10 or 12. definitely leave yourself plenty of time for track work too.
 
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