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

[The Real Fatman]

4.5 mile run

 

[Perpetual Indulgence]

^^ your physical transformation is impressive

 

[The Real Fatman]

:D why thank you

 

[double ewe]

7 mi in insane heat/humidity yesterday. coming off a 14 hour drunk the day before. gross.

this morning was 5 mi pretty quick (feeling much better). scheming on a track workout a little later today.

 

[AndroidsDreamofBTC]

^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.

Damn it takes me about 9:00/mi! And I run just 2mi x 4 a week.

I had quick 20 minute warm on the treadmill, then did a bunch of arm and leg work for about 40 minutes. Normally I do another 20 minutes of jogging, but this time all the treadmills were busy.

Well, I need to go to the gym earlier tomorrow!

 

[double ewe]

7 mi in insane heat/humidity yesterday. coming off a 14 hour drunk the day before. gross.

this morning was 5 mi pretty quick (feeling much better). scheming on a track workout a little later today.

went to the woods for my afternoon session.

2 mi warm-up
5 mi of intervals, x00m fast, x00m recovery jog at kind of random distances
1 mi cool-down

got caught in a monsoon a mile from the car. pretty awesome afternoon adventure.

 

[Km013]

deadlifts - ended with 365x1
bb rows
machine rows
assorted grip pullups/chin ups
lat pulldowns

put on a weight vest with 25 lbs in it and walked for an hour in the woods and smoked a bowl. came back and ran on the treadmill at 7mph for 15 mins, and then did a pseudo "08 minute abs routine". fucking wrecked

 

[Amebix]

Todays SS workout:

Squats
45x1x5
115x1x5
135x1x5
165x1x5
210x3x5

Switched from high bar squats to low bar, too be able to move more weight. Stalled last friday at 235x5, which I think would have been 265x5 low bar, which makes me hopefull to hit 300x5 before linear progression dries up.

Bench Press
45x1x5
100x1x5
125x1x5
160x3x5

Felt like theres more in the tank, feel good about my 170x5 goal.

Deadlift
135x2x5
205x1x5
295x1x5

315x5 next wednesday is a gaurantee, hoping for 345x5 before I stall.

 

[L2R]

strange, after about two months off, and a lot of drinking and eating, i hit the pec deck, bench and tri pulldown machines and i haven't lost strength.

now i can come to one of two conclusions
1) i am a superhero/alien/robot/martian with super strength maintaining muskles (unliekly); or
2) i am not lifting to my capacity

*sigh*
i remember when i realised the capacity thing before, and i thought i was when i began to really make faces as i lift/push, but i guess that aint enough....

any thoughts?

 

[firstmoment]

stretch arms and legs.
100 sit ups
100 push ups
run 3/4 mile

every morning.
im not yoked. but i got nice abdominals, calfs, bis, tris, my upper and lower nest and my back and shoulders look "fit." and i dont need any fancy work out program or diet.

 

[hoopyfrood]

been out of my habits for a while. but tomorrow, I am (hopefully), getting back into the gist of things.

 

[AmorRoark]

Yesterday: 2-mile jog, 1 mile swim
Today: 2-mile jog, maybe swimming later... I'm pretty sore.

 

[double ewe]

5 mi moderate

big day yesterday. legs feel like concrete.

 

[AmorRoark]

Edit: +1 mile running straight. Dying now.

 

[AmorRoark]

Edit edit: 1 more mile jog. jog/walk this time.

 

[Space invader]

Second day of full body depletion work out. Real nightmare. No other work out hurts as much. 6 x 15 reps/45sec of 60% 1rm with 45sec rest interval for each body part. Less than 50g of carbs/day. Oh how i love ud2!

 

[WhoKahSmknKatapila]

run run run just a 5 k though for today

 

[double ewe]

45 min of running + leg/core exercises

 

[hoopyfrood]

Ran 4 miles on the treadmill, then did my "pull" workout... biceps, triceps, traps/back. Feels good to start back on my routine

 

[Amebix]

strange, after about two months off, and a lot of drinking and eating, i hit the pec deck, bench and tri pulldown machines and i haven't lost strength.

now i can come to one of two conclusions
1) i am a superhero/alien/robot/martian with super strength maintaining muskles (unliekly); or
2) i am not lifting to my capacity

*sigh*
i remember when i realised the capacity thing before, and i thought i was when i began to really make faces as i lift/push, but i guess that aint enough....

any thoughts?

Pick a starting weight that causes the bar to slow down a bit. Train just the bench twice a week (no isolation), on say, mondays and fridays (with that kind of time between workouts), with 3 sets of 5 reps, and add 5 pounds each workout. You'll probably only be able to add 5 pounds a few times before it gets very hard. Once it gets very hard, start adding 2.5 pounds. That can go down to 1 when you've progressed further. If your eating enough, you should be able to sustain that kind of progress for a goodly amount of time. It probably helps if you squat to full depth at the same time, and do pull ups.