Thread: Log in your workouts today!

I was a bit too tired to run today so I did a 10 mile bike ride instead, in 40 minutes.

A circuit of sorts but through all sorts of terrain I think. It was here in Thailand, Pakchong

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The trick to uphill cycling is to move down to a middle gear once you've used 1st to get some momentum. Using first gear all the up the hill tires you faster. You'll push harder but get further eventually

Then again that depends on your fitness levels and the gradient

Today it was about back, arms and abdominal in the gym. No single joint exercises like any kind of biceps or triceps isolation exercises which have basically screwed up my elbow joints at one time or another. You can get your biceps and triceps workout in many back exercises. Avoided crunches in favor of the Plank on a exercise ball, except for one machine I just have to use. Call it addiction, I guess. Also, moved as quickly as possible from set to set and exercise to exercise to increase aerobic exertion. Ended up doing 4 sets of 10 reps each for 10 different exercises in an hour exactly. Will run 7.5-10k tomorrow for a full on aerobic session. Cutting out the sugar and increasing protein intake to get rid of that last stubborn bit of belly fat.

Back to running today: 7 miles in fifty-six and a half minutes.

according to my pebble watch each morning when i have a wank I have just run 25 km's.

The sweet ravens got into my condo again last nite and, man, they were ravenus. Ate my mango sorbet with HONEY on top, ate 2 of my blueberry cream cheese cakes this time with soya whipped cream on top. So I just had to run 8.5 k in 50 min. today, ya' know?

Originally Posted by somtamslap

All fad diets are bullshit. Utter bullshit. Atkins, Paleo, - how about the 'STOP EATING SO MUCH YOU FAT FUCK' diet.

Calories in versus calories out is the only way to approach it.

For losing weight.

Originally Posted by AntRobertson

I agree with that but macros and the type of calories plays a part too I reckon.

This is the way to lose body fat without necessarily losing any weight, unless you're also on the 'STOP EATING SO MUCH YOU FAT FUCK' diet.

I just had a 2hr massage does that count as a work out?

Fuck youse, I'm counting it!

I went to the gym Mon,Tues, Wed and Thursday last week. 30 mins X trainer and a few sets of light weights.

Planning on going tomorrow but have a BBQ tonight with a fridge full of beer, cider and wine

I just ate a whole large pizza by myself.

That's a workout! I can barely move and feel dozy from trying to digest it.

Legs - Sunday.

Squats X 4
Ham curl (down) machine X 4
Leg extension X 4
Calf raise sitting 52 reps
Calf raise standing 33 reps

......

^ No presses in your gym?

Originally Posted by wjblaney

^ No presses in your gym?

What do you mean?

For leg day? Presses?

Leg press? No, I did squats.

I'm not doing DB lunges at the moment but will add them next week.


Presses?

My gym has everything.

I'm just back from a gentle 10km run.

Walking.
Strenuous gardening.
Building.

It's all about the daily movement and appreciating that one doesn't need to gorge themselves....

Moderation.

Conditioning Circuit.

500 Metres Row (Rowing machine) (60-80 % of maximum effort)
10 x kettlebell swings (50Ib)
200 x reps of skipping
10 x reps of Ab wheel
10 x close arm push ups
10 x push ups
10 x wide arm push ups
10 x squat jumps
1-2 x minutes rest

x 10 sets of the above.

^ How long did it take you to do all that? And is the circuit set up that way or did you make it up?

Originally Posted by wjblaney

^ How long did it take you to do all that? And is the circuit set up that way or did you make it up?

Just made it up. It took around 90 minutes.

The wife did about 200 squats above me yesterday morning.

Originally Posted by Latindancer

The wife did about 200 squats above me yesterday morning.

I reckon that's about 2 minutes. Well done. Plenty for brisk morning exercise.

Originally Posted by Lukey1979

In my new routine Im splitting days into:

Day 1: Pressing exercises. Primarily working legs, chest and shoulders

Day 2: Pulling exercises. Primarily working Back, shoulders and trunk.

Day 3: Cardio/conditioning. For example: Circuit training, Bag work, Skipping, running, sprint work Rowing etc. (See above in post 362)

Day 4: Pushing exercises.

Day 5: Pulling exercises

Day 6: Rest

Day 7: Cardio/Conditioning.

Push/Pull/Legs... Sorta.

One question though, you don't think a legs only day would be more beneficial?

Originally Posted by AntRobertson

.

Push/Pull/Legs... Sorta.

One question though, you don't think a legs only day would be more beneficial?[/QUOTE]


Not for me. I prefer working multiple muscle groups when i work out. My body just responds to it better that way than doing too much isolation.

Plus my knees ain't what they used to be.