• HEALTH & RECOVERY
    Welcome Guest
    Posting Rules Bluelight Rules Thread Directory 1 Thread Directory 2
    Mindfulness Links Addiction & Mind
    Sober Living Partner Program (SLiPP)
  • H&R Moderators: VerbalTruist

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

Status
Not open for further replies.
8 mile march in walking boots with ~20Kg on my back. That took 2hrs 15mins.

After the resulting boost of endorphins I started feeling grumpy a coupla hours later so I went to the pool and did lengths for 40 minutes.

Feel OK now :)
 
over-head dumb-bell press - 4 sets of 7 @ 50lbs
4 x Superset: 7 x seated curls, "one-at-a-time" over-head press, seated curls (vert. grip), balance ball over-head press

then an up-tempo 20 min on the treadmill

like lifting again. i can feel the testosterone.
 
went surfing of course :D

pretty nice waves. i could only stay out for 30 minutes..wish it were longer
 
70 min trail run w/ the dog. learned today that he is only well-behaved off-leash if there aren't any deer nearby.
 
4 mile fast jog, then some gym work:

100 twist situps.

Deadlifts: 25kg, 8 reps x 3 sets.

Hand weights lying at 30 degrees, face down, stomch/chest on a swiss-ball. I got a routine from a Mens Health mag on how to get big arms. They recommend strenghtening your back/core first so when you start arm training you have a solid frame to isolate your biceps/triceps. I've been doing this for a coupla weeks. It was kinda weird at first as I was using muscles that had been largely dormant. Now I can feel my back getting stronger :)

Hamstring curls on the swiss-ball: strengthen the glutes/legs/abdomen for even more stability when arm training.

Gonna hit the treadmill and then rip my arms tomorrow :) :)
 
bench press

50kgs x 15
60kgs x 10
70kgs x 10
80kgs x 6

seated row
50kgs x 15
60kgs x 10
70kgs x 10

bench press again (only enough time between sets to change the weight)
80kgs x 10
70kgs, 60kgs, 50kgs, 40kgs, 30kgs (each around 3-6, not sure how many each)

shakey arms are funny
 
Supinated, narrow grip chinups, chest to bar, then all the way down, with a 3 second negative. 20 of those mother fuckers. 20. Not to brag, but that's taking the Marine Corps "gold standard of upper body strength" and saying, "Shiiiit...that's for nancy boys".
 
Binge Artist said:
Supinated, narrow grip chinups, chest to bar, then all the way down, with a 3 second negative. 20 of those mother fuckers. 20. Not to brag, but that's taking the Marine Corps "gold standard of upper body strength" and saying, "Shiiiit...that's for nancy boys".
Click to expand...

Try 10 with a 5 set negative. Der rote Führer goes above and beyond the Marine Corps. Haha actually I could never do that. Anyway:

Military Barbell Press 115x10, 135x6, 135x4
Dumbbell Sholder Press 60sx12, 65sx10 65sx8
Side Dumbbell Raise 15sx15, 15sx15
Dumbbell Bicep Curl 30sx15, 35sx12, 40sx10
Barbell Bicep Curl 75x12, 80x10
Trap Barbell Shrug 185x12, 205x12
 
This morning:

15 mins treadmill.
100 situps: various.
Tricep pulldown:
10 x 20Kg
8 x 25Kg
8 x 30Kg
Bicep curls with straight-bar:
10 x bar only ~5Kg
8 x bar + 10Kg
8 x bar + 10Kg

This evening:

9 mins treadmill warm-up.
100 twist sit-ups.
tricep dips:
6 x my bodyweight (87Kg)
5 x 87Kg
4 x 87Kg
tricep pulldowns:
8 x 20Kg
6 x 20Kg
Dumbell bicep curls:
8 x 15Kg each arm
6 x 17.5Kg each arm
30 mins treadmill.
Tricep dips:
4 x 87Kg
 
hard 5 mi fartlek. intervals were 400m-1200m, between 4:40 and 5:20/mi

felt fast. legs are starting to work the way they used to again.
 
I just woke up at 4am needing the toilet, so I decided to have a whey protein shake too. I've been training quite hard recently, so thought it might be a good idea.

Is this a good idea?

Will the protein absorb during the night?

Gonna get a couple more hours sleep now. :)

Edit: woke up horny as. Wonder if that was the protein or my hormones coming back since I gave up alcohol?
 
Last edited:
walked/jogged home from a DND facility with all my gear as I returned from edmonton, about 25km.

then spent all day grinding/welding/hammering/ect to make railings for my truck. In a few hours gonna jump in the ugly beast and go scrap picking. (its my extra drug money along with bouncing)
 
yesterday (rest day, running-wise):

flat dumb-bell press -- 4 sets of 7 @ 80
3 x [7 x incline fly + 7 x incline press; 7 x decline fly + 7 x decline press]
3 x [10 x bull-horn + 10 x tricep pull-down + 10 x push-up]

i like my supersets. lifting is a really nice way to break up the monotony of my aerobic training phase. and i'm not far enough along with either to care if that makes any sense in terms of fitness.

today, am:

4 mi easy/moderate
 
Last edited:
This afternoon:
2 x 10 reps 15kg straight bar bicep curls
8 reps 15kg dumb-bell bicep curl each arm.
8 reps 17.5kg dumb-bell bicep curl each arm.
4 x 6 reps tricep-dips (lifting my 87kg bodyweight)
100 twist situps.

p.s. Anyone know about waking up and having a protein shake in the middle of the night? Does it help regenerate muscles better?
 
Status
Not open for further replies.
Top