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

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half hour cycle on the bike in the gym, half hour run on the treadmill and, half hour working on back, shoulders, chest.

my cardio fitness is getting so much better which is my aim. lately ive been feeling as if i could keep going when the lactic acid kicks in at the towards the end of the cycle leg and run.

however, lately i've been using glutamine pre work out and finding that i've got alot more energy in me to push harder and go stronger.

big fan of the glutamine now, definitely helps.
 
1 mi warm-up
16 x 50m sprints w/ 50m jog
1 mi jog
15 min leg-strength exercises
45 min swimming/water-running
 
Girls, the best dvd workout hands-down is carmen electra "fit to strip"... She promises you will have a dancers bod if u do it everyday and its true! i cannot recommend this workout gig enough.
 
no, but i heard that poles give you SICK abs and ass and leg muscles!

the carmen workouts just fast-paced toning and inspirational (u can watch her and imagine thats you... at least thats what i do!).

speakin of poles, my g'ma has poles in her basement, i guess to hold up the ceiling... hmm.. maybe ill get those "flirty girl" dvd's and pay granny a visit! hahah!
 
15 min warm-up
15 min barefoot running/striding
30 min easy running

i've never run the dog that far, but he seemed perfectly happy with it. drank a lot of water when we got home, but was still hyper tonight.
 
I did a bike ride and some time on my cross trainer today. Feeling the need for more exercise after eating lots of junk food in amsterdam =x
 
1.5 mi warm-up
3 x 300m at 90-95%:
#1 - :45 (wearing trainers)
#2 - :42 (in spikes)
#3 - :44 (in spikes)
1 mi cool-down

nice light, fast workout. more or less the pace i was looking for.
 

Also, the Carmen Electra Fit to Strip DVD doesn't have anything tto do with stripping. The title is merely implying that doing the workout will GIVE you a stripper-worthy dancer's body. In other words: a body you could be proud of! There is nothing sleazy about it whatsoever.
 
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yesterday:

30 min jog w/ dog

today (time trial):

20 min warm-up
1200m time trial -- 3:21 . . was right on the pace i was looking for (:67/lap for each lap). didn't feel terribly fresh, but my legs still knew what to do.
10 min rest
300m time trial -- :41.4 . . basically testing my closing speed for a longer race. really happy with that pace (~:53/lap)
30 min jogging/leg strength drills
 
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double ewe said:
yesterday:

30 min jog w/ dog

today (time trial):

20 min warm-up
1200m time trial -- 3:21 . . was right on the pace i was looking for (:67/lap for each lap). didn't feel terribly fresh, but my legs still knew what to do.
10 min rest
300m time trial -- :41.4 . . basically testing my closing speed for a longer race. really happy with that pace (~:53/lap)
30 min jogging/leg strength drills
Click to expand...

If you don't mind me asking, how old are you? I get the idea you're a little older, but I was just wondering how your knees, back, etc feel running as often and intensely as you do?
 
Shoulders/Biceps:

Military Press 4x8
Dumbell Shoulder Press 3x12
Lateral Raise 3x10
Front Cable Raise 2x15
Upright Row 3x10
Cable Bicep Curl 3x12
Reverse EZ bar curl 3x10

15 minutes on rowing machine ~ 3500m simulated

Tomorrow's back day. I think it might have been a dumb thing to do so much rowing the day before back day.
 
Today was a heavy day for a change of pace from all the kettle bell circuits. All are 5x5 at the stated weight.

One-armed rows (machine): 90
Incline press: 105 (my upper body sucks)
Front squat: 165
Deadlift: 185

Feeling pretty good.
 
I tried a circut, superset type deal yesterday for chest and triceps which I've never done before. For the first group of exercises, I pretty much went non-stop, with about a 45 sec rest in between the pushups and going back to the bench...

dumbell bench: 4x12
tricep press(mix between close-grip bench and skull-crushers..lower the bar to around chin level while keep elbows in tight) 4x12
pushups: as many as I can do

Incline barbell bench: 4x15
single dumbell tricep crushers: 4x15...30 sec rest and back to the bench

dumbell flys: 2x12

flat barbell bench: burnout

hammercurl bar skull-crushers: burnout

I slowed the pace down once I finished the incline/tri-crushers superset. My chest and triceps are killing me this morning.
 
KStoner6tb said:
If you don't mind me asking, how old are you? I get the idea you're a little older, but I was just wondering how your knees, back, etc feel running as often and intensely as you do?
Click to expand...

i'm 25.

my body holds up about as well as it could be expected to. the main issues i deal with now are basically "over-use" injuries that tend to clear up as soon as i dial back my mileage and/or switch over a couple days a week to cross-training (it usually also means i need a fresh pair of shoes). however, i also do a lot of auxiliary stretching/strength work to make sure that everything stays healthy and tuned up.

to be honest, age and experience have been more help than harm for me as a runner. as i've continued running, my muscles and connective tissue have become more resilient and i've also learned a lot about keeping them healthy. i know the difference between a pain that will clear up if i keep running and a pain that means i need to immediately switch over to recovery mode. i have a pretty good idea of the kind of training my body can handle, as well as my problem areas.

of course, i've also had shin splints, runner's knee, iliotibial band syndrome, achilles and patellar tendinitis, hip bursitis and five stress fractures, so the knowledge and experience came at a price.
 
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