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

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after a week of jogging im up to around 3 miles (still have to take 2-3 short walking breathers), this is also trail running so there is some up and down. its amazing how fast the body can adjust, just trying to make it to the 5k mark without having to stop at all, hopefully in a week or two if i keep going every day.

its amazing what daily cardio will do to your general outlook on life, its been so long since i jogged, i hiked and biked a lot but jogging seems much different

im surprised that my lungs are doing quite well considering im a smoker. also been working in short sprints during the jog and this seems to be helping muscle tone considerably.
 
Flat Bench: 8-8-4-2-2 with 135-155-185-195-205. Rest was around 1 minute between the first two sets and about 2 minutes between the other sets, maybe a little longer. I want to test my max soon, before today it was officially 200.

other stuff...
Bent over rows: 3x10 with 135 (barbell)

Military Press: 1x6, 1x8 with 60, 50lb dbs respectively

Tricep cable pulldowns: 3x12 with varying weight

2 sets of front raises and 2 sets of reverse flies (15lb dbs)

and a few sets of assorted ab exercises
 
after the worst week pain and sleep wise for a long while i was able to do a light weight session, upper body this afternoon. just some bicep curls, military presses, bench presses, behind the kneck presses and pull ups. 3 x 15 sets of each, only 20kg total. i've lost a lot of my strength and weight recently. i am currently 70kg, a few weeks ago i was at least 75-80kg.

i'm ceasing abusing my PM meds now and am going to start getting toned up again to help ease and assist with the aquatic rehabilitation i'll be starting soon:)
 
2 mi warm-up
ladder workout on the track
--200, 400, 600, 800, 800, 600, 400, 200 w/ same distance recovery jog in-between (tried to keep 2, 4 and 6's at/below mile pace, with 800s @ 5k pace)
2 mi cool-down

for some reason, i absolutely love doing this kind of track workout in hot weather.
 
double ewe said:
2 mi warm-up
ladder workout on the track
--200, 400, 600, 800, 800, 600, 400, 200 w/ same distance recovery jog in-between (tried to keep 2, 4 and 6's at/below mile pace, with 800s @ 5k pace)
2 mi cool-down

for some reason, i absolutely love doing this kind of track workout in hot weather.
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Your post makes me want to get back into running again. I ran in High School and it was so fun, even though I quit my senior year because of how bad my school's coaching was. I'm like 40lbs above my old racing weight however, and I don't think I could bear losing more than 15 in order to race well again.

Today I had a short gym workout, most of it is unnoteworthy. I did decide to test my bench though, it went like this (#s in lbs):

135x6
185x3
225x1**
215x1
185x6


**new pr. I don't think I'm testing my bench max again any time soon.
 
^i got pretty gaunt at points in high school (6'2" - 145), but these days (age 26) i rarely get below 165 unless i'm really dehydrated, and i'm still much more fit than hs. although i know what you're talking about on willingness to lose -- i lift when i'm injured or need a change of pace, and it's frustrating getting up to 190 and looking normal then having to go back down to a skeleton again. but running's my first love, and i do like to win races, so i do what i have to.
 
double ewe your workouts make me feel inadequate (just kidding ;))

i started jogging again 12 days ago and got up to 4.5 miles today, coulda done more but i had a wicked charlie horse in my leg last night and ive been really sore. im trying to work up to 6 miles by the end of the month, but trying to do it slowly as im not in the best shape.

its amazing how fast the body rebounds though.
 
Squat
45x1x5
95x1x5
115x1x5
140x1x5
215x3x5

Press
45x2x5
70x1x5
106x3x5

Power Clean
95x1x3
115x1x3
150x5x3

Weights are not very impressive, especially at my bodyweight (205), but I'm making good progress. 15 pounds per week on the squat, 2 pounds per workout on the press, 2.5 on the clean. The power of SS. Hoping to break 300 on the squat for a single before linear progression runs out.
 
Kettlebell Workout
6 x 5 minute rounds with 1 minute break in between
1. 24kg Turkish Get ups x 20
2. 24kg Double hand Swings x 40
24kg Single hand Swings x 10 each side
3. TGU again
4. Double 16kg Snatches till I got tired and switched to single. No idea of numbers
5. TGU again
6. Double 16kg Windmills x 20 each side
Double 16kg presses x 10
Finished off with some ab work. Just 2min in a plank, 1min in a side plank each side and some crunches.

Felt great at the end of it.
 
30 min warm-up
8 x 100m leg-turnover sprints w/ 400m jog recovery
10 min cool-down

i like this workout.
 
^that's pretty much the exact figure. 7:30/mi is about as slow as i go for a long run.

what really does me in on runs like that is more the fluid loss than the aerobic/muscular effort. at a certain point of effort/dehydration, my digestive system essentially shuts off and it often takes a few hours of sipping lukewarm salt water to get it to accept anything else. i acclimate eventually (or give in and wear my camelbak), but recovery is tricky when you can't take fluids or calories.
 
I'm pretty new to running myself. I took it up late in the winter to start "cutting" from a bodybuilding type of bulk. But somehow, slowly but surely, running seems to be overpowering my interest in lifting. I've got terrible genetics for it, but as a recovering opiate addict, I'm definitely under the impression that running packs a more powerful endorphin punch than lifting.

At the moment, my idea of a "long" run is about 7 miles on a treadmill (1 hr @ 7 mph). The first 45 minutes of the run is "comfortable", but I seem to notice that towards the end, my form breaks down and I'm sucking some pretty heavy wind. And the next morning I feel like I've been hit by a truck (most likely from running ~15 minutes with terrible form).
 
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