Thread: Log in your workouts today!

10 mile running race, hilly.

1hr 18minute tempo/threshold effort. Totally fucked after that.

7 mile run yesterday in the rain.

Finally went back to the gym after a hiatus, atrophy and weight gain.

Back & Bi - only light weight X5:

1. Chest Press machine seat stuck in a high position so couldn't use. (I'll go to DBs/free weights after a couple weeks of warming back up.)

So I changed Chest and Back day to Back & Bi:


Back:

1. Lat pull Down X5

2. Long pull (like a sitting high row, no chest plate.) We don't have a T-bar anymore!

3. Pull Down - machine bars are separated and spread out on the way down.

All of these X5 after 1 rep of warm up

Bis:

Standing cable curl X 4

Cable Concentration Curl X 3

DB "Arnold"Concentration Curls X 2

Standing cable curls (again) X2

Stadning EZ BB preacher curls X2

Standing 3/4 side side curls X1


All of these exercises were just to let my body and muscles know what will be coming and they will adapt and use muscle memory.

Time 31 minutes.

I'll lengthen my workouts also.

It's hotter than sh*t here.

Drank electrolytes today.

Originally Posted by Cold Pizza

Finally went back to the gym after a hiatus, atrophy and weight gain.

Me too started over the weekend. Found me a nice little gym about 1 Km away. 50 baht a day. I had not been to a gym in a year. Was doing isostatic exercise with jumping jacks, jump rope, push ups, sit ups and would run up and down my 8 flights of emergency exit stairs much to the bewildered look of all the Thai people who thought " Ba Farang, Use the elevator". I am also changing my diet a bit as well.

Really hurts going back. Not sure how long I will keep it up. I am not fat but would like to knock off about 3 to 4kgs plus of course the health benefits. I miss riding my Mtn bike. Work takes up all my time. Its a slow process coming back that's for sure.

Biggest challenge is limiting my adult beverages to Friday only.

I've started walking in the mornings I was doing about an hour for 3vweeks or so then we went on holiday so I sort of lost my momentum. Now I'm back I've bought a bike and have been averaging about 12 kms a day. That's not much I know but my fitness level is low. The main thing is it gets my heart pumping so can't be bad. I enjoyed the walking but didn't think I was getting much benefit from it. Plus I was tired of stepping in dog turds and walking past a big pile of garbage that's been waiting in the sun for the weekly garbage truck and smelling that.

Originally Posted by beerlaodrinker

Now I'm back I've bought a bike and have been averaging about 12 kms a day.

Good effort mate. The only thing that concerns me about cycling in South-East Asia is the mutt situation. I foresee impromptu sprints for the village limits with diseased ravaged hounds chomping at my heels.

The missus ran one over the other day with the car.

She said it was salivating at the mouth as it charged under her right tyre

Originally Posted by Cold Pizza

Back & Bi - only light weight X5:

1. Chest Press machine seat stuck in a high position so couldn't use. (I'll go to DBs/free weights after a couple weeks of warming back up.)

So I changed Chest and Back day to Back & Bi:


Back:

1. Lat pull Down X5

2. Long pull (like a sitting high row, no chest plate.) We don't have a T-bar anymore!

3. Pull Down - machine bars are separated and spread out on the way down.

All of these X5 after 1 rep of warm up

Bis:

Standing cable curl X 4

Cable Concentration Curl X 3

DB "Arnold"Concentration Curls X 2

Standing cable curls (again) X2

Stadning EZ BB preacher curls X2

Standing 3/4 side side curls X1


All of these exercises were just to let my body and muscles know what will be coming and they will adapt and use muscle memory.

Time 31 minutes.

I'll lengthen my workouts also.

It's hotter than sh*t here.

Drank electrolytes today.

Why are you posting in a genuine work out thread when you, as a fraud, have your own fake work out thread? Get back to the crappy one your alter ego started.

Originally Posted by chassamui

Originally Posted by Cold Pizza

Back & Bi - only light weight X5:

1. Chest Press machine seat stuck in a high position so couldn't use. (I'll go to DBs/free weights after a couple weeks of warming back up.)

So I changed Chest and Back day to Back & Bi:


Back:

1. Lat pull Down X5

2. Long pull (like a sitting high row, no chest plate.) We don't have a T-bar anymore!

3. Pull Down - machine bars are separated and spread out on the way down.

All of these X5 after 1 rep of warm up

Bis:

Standing cable curl X 4

Cable Concentration Curl X 3

DB "Arnold"Concentration Curls X 2

Standing cable curls (again) X2

Stadning EZ BB preacher curls X2

Standing 3/4 side side curls X1


All of these exercises were just to let my body and muscles know what will be coming and they will adapt and use muscle memory.

Time 31 minutes.

I'll lengthen my workouts also.

It's hotter than sh*t here.

Drank electrolytes today.

Why are you posting in a genuine work out thread when you, as a fraud, have your own fake work out thread? Get back to the crappy one your alter ego started.

This is the "log your workout" thread.

Stop stalking you imbecile.

Originally Posted by JPPR2

Originally Posted by Cold Pizza

Finally went back to the gym after a hiatus, atrophy and weight gain.

Me too started over the weekend. Found me a nice little gym about 1 Km away. 50 baht a day. I had not been to a gym in a year. Was doing isostatic exercise with jumping jacks, jump rope, push ups, sit ups and would run up and down my 8 flights of emergency exit stairs much to the bewildered look of all the Thai people who thought " Ba Farang, Use the elevator". I am also changing my diet a bit as well.

Really hurts going back. Not sure how long I will keep it up. I am not fat but would like to knock off about 3 to 4kgs plus of course the health benefits. I miss riding my Mtn bike. Work takes up all my time. Its a slow process coming back that's for sure.

Biggest challenge is limiting my adult beverages to Friday only.:)

Cheers, JP

I need to cut back as well.....for my belly's sake.

Originally Posted by Cold Pizza

This is the "log your workout" thread.

Stop stalking you imbecile.

Not stalking just pointing at your fraudery. Pretending to exercise is ok on your pretend thread but not on here, you fraud.

I'm intending to start cycling about 18 miles a day to and fro, see if I can keep it going for a while, now that my routine seems set to change quite dramatically (and in a good way).

Cycled that distance today in 30oC, took me nearly 2 hours and partially evaporated in the process.
All good.

Originally Posted by Cold Pizza

Cheers, JP

I need to cut back as well.....for my belly's sake.

Thanks CP. Good thing is I don't drink beer at all. But had found myself enjoying a Scotch or Tequila (Neat) every other day or so. Thats not really all that bad but all the snack shit I ate with beverage is the killer. So now if I sip once a week then that limits both and honestly in the US that is what my routine was. As for the diet change I eat smaller portions with no rice for lunch and snack on fresh veggies, soup or salads for dinner. Back to gym tonight.

Originally Posted by somtamslap

Originally Posted by beerlaodrinker

Now I'm back I've bought a bike and have been averaging about 12 kms a day.

Good effort mate. The only thing that concerns me about cycling in South-East Asia is the mutt situation. I foresee impromptu sprints for the village limits with diseased ravaged hounds chomping at my heels.

You know what works awesome, a cattle prod. Just do a couple of crackles of HV and they run. Do not even have to touch them. I also bought a flash light with a taser head area around the lense for my wife. I take it with me when i go walk. Used it once when this dog ran at me. It heard the crackle and ran like a MoFo. I laughed.

I've a tip for anyone wanting to get into (or back into) some sort of fitness/exercise/gym routine: do that shit in the morning.

I used to workout at lunchtime but often I'd skip workouts because I was too busy or something else came up. I then switched to evenings and it was even worse, basically zero motivation and I'd always find an excuse (mostly that I was to tired after work etc.).

The sea-change came for me when I just said fuck it and started to get up an hour earlier every day and workout before work. Zero excuses for missing a session because what the fuck else am I going to be doing. Since that time - illness notwithstanding - I've barely missed or skipped a workout and when it comes to exercise consistency is the key.

Just my humble (and oft-maligned) advice. Take it or leave it... Though if you take it that'll be $100 thanks, fuckers!

Originally Posted by chassamui

Originally Posted by Cold Pizza

This is the "log your workout" thread.

Stop stalking you imbecile.

Not stalking just pointing at your fraudery. Pretending to exercise is ok on your pretend thread but not on here, you fraud.

Why would I lie about a light workout?

You're stalking again, you burned out fraud.

Originally Posted by AntRobertson

I used to workout at lunchtime but often I'd skip workouts because I was too busy or something else came up. I then switched to evenings and it was even worse, basically zero motivation and I'd always find an excuse (mostly that I was to tired after work etc.).

Im the exact opposite. I workout in the evening/night regardless of schedule. Im not a morning person at all.

Offshore I work 13 hours a day minimum, with breakfast, gym, and dinner all done off shift. Regardless I lift after shift, and when Im home, lift in the evening/night. Its usually the last 'hard' thing I do, then food, shower, chill, possibly more food if macro count was low.

I look forward to the gym regardless of schedule and its the system Im used to. I tried working out in the AM & didn't like it at all. Shakey after lifting then a bit of a crash after cooling off. When I'm working, thats a hard thing to overcome.

So for me, when the days work is done, gym. Im also under zero time constraints like this & have zero pressure to finish early or hurry.

The military are well known for early morning PT sessions. Gets the cobwebs out of the system and ensures that everyone starts the day in fully oxygenated mode.
I adopted this system for two reasons. On a Monday especially, I could ensure all personal were present and the toxins and debauchery of the weekend were flushed out of the system one way or another.
Only later, did I discover that military medical advice suggested that the most efficient time for exercise was later in the day, when blood sugar levels aided performance levels.

I also learned early on that afternoon PT sessions gave the malcontents all morning to engineer an excuse for not attending.
I suspect that frequent exercise buffs have this same argument with themselves, inventing excuses for not exercising.
My personal solution echoes Ant's logic. Run early, sweat and work hard, followed by a hearty breakfast.

Originally Posted by Slick

Im not a morning person at all

Me either generally speaking. However I've become conditioned to it - up at 5:00 AM, gym by 6.

You've reminded me of another issue I had working out in the evenings though: sometimes I'd have trouble winding-down after and consequently trouble sleeping.

Originally Posted by AntRobertson

sometimes I'd have trouble winding-down after and consequently trouble sleeping.

Same. But for me it was nutrition & caffeine intake that fucks me all up. If I get too hungry & have too much caffeine, I get all blood sugar crashie & caffeine is a diuretic. So after a workout Id be all shaky & can't sleep. Jittery like.

Solution for me was nutrition timing & food. Carbs at the right time so I don't crash & get jittery & can't sleep.

Originally Posted by Slick

Carbs at the right time so I don't crash & get jittery & can't sleep

Ah I used to get that too, especially after eating bread. Even the shakes sometimes.

Originally Posted by AntRobertson

Ah I used to get that too, especially after eating bread. Even the shakes sometimes.

Nah I mean if I didn't get enough carbs (whatever, pasta, rice) during the day, then workout, I get all jittery & can't chillax. Carbs don't get me shakey.

Low blood sugar/blood sugar crashing. Caffeine makes it worse.

Originally Posted by AntRobertson

sometimes I'd have trouble winding-down after and consequently trouble sleeping.

When this happens to me, on top of feeling like this, I'm typically hungry, like my body is telling me I need to eat something. Feed the machine etc...

Originally Posted by Slick

Nah I mean if I didn't get enough carbs (whatever, pasta, rice) during the day, then workout, I get all jittery & can't chillax. Carbs don't get me shakey.

Low blood sugar/blood sugar crashing. Caffeine makes it worse.

Huh, so the exact opposite then. Weird. Just goes to show that while the same general principles apply different peoples bodies processes shit differently I guess.

I also don't have that dealio with caffeine though only because I don't drink it (not coffee at least).