Post Your Daily Workout(s)

ajedigecko

10 mile ride
1 mile of world trail

160 lbs

9% bf

Touchofgray16

I get knocked down but I get up again

Riverrunner

49 mile road bike ride - lots of hills - a couple of BIG hills - really hot/humid too.

DonJon

Been getting a little bored so thought Id do something strange yesterday


50 lunges
25 squat/press (20kg bar)
25 sit ups.
25 box jumps
15 burpies (I hate these pricks)
25 chins
25 puashups
1km run

5min break

Do it all again in reverse. (not including the 1km run)

Took me just under and hour. The push ups and sit ups were the only time I could get breath back to anything reasonable.

ajedigecko

lifted weights
21 mile ride
1 mile world trial


162 lbs

7% bf

62.4 h2o

DonJon

ajedigecko wrote:

lifted weights
21 mile ride
1 mile world trial


162 lbs

7% bf

62.4 h2o

Mate how do you measure your body fat? Are you just doing it with height/weight calculations or the proper pinch test thingy??

And what is the h2o - its that water retention or something?

brainofPJ

im going to start another thread here in a minute

ajedigecko

DonJon wrote:

Mate how do you measure your body fat? Are you just doing it with height/weight calculations or the proper pinch test thingy??

And what is the h2o - its that water retention or something?

bf is measured with BIA(bioelectrical impedance analysis). this requires a low level electrical signal that passes through muscle and fat. i had my doubts at first that it would be accurate, so i checked it with my caliper and the results were the same.
as for the h2o, it is measured in the same manner, using BIA. there is an inverse relationship between water% and fat%. i have been recording the data post exercise for over a year now and the results are interesting.
the higher the water% the lower the fat% and the inverse is true. the range that my height/weight/h2o/fat usually gives is anywhere from:

5% bf - 64% h2o
10% br - 57% h2o this data informs me to stay hydrated.

a normal water percentage is 50-65% of body weight.

if you are interested in the scale i use just send me a pm and i will provide the information. it is a good piece of equipment to have, if you like to chart progress and measure growth or stability.

ajedigecko

20 mile ride
10 wide grip pull ups
5 "i am legend" pull ups
10 dips

161 lbs
8% bf
60% h2o

ajedigecko

weights
16 mile ride
1 mile world trail

162 lbs
8% bf
60% h2o

fanch75

The honeymoon hangover is still there...not quite back to where I was beforehand.

Together in one circuit:
Flat dumbbell butterflies - 3 sets of 10 @35lbs
Dumbbell lunges - 3 sets of 10 @35lbs
Seated calf raises - 3 sets of 10 @100lbs

Individual sets:
Pullups - 3 sets of 5
Bent-over dumbbell Rotator Cuff raises - 3 sets of 10, 10lbs
Standing barbbell upright rows - 3 sets of 10, 65lbs
Laying skullcrushers - 3 sets of 10, EZCurl bar + 50lbs
Seated preacher curls - 3 sets of 10, EZ Curl bar + 30lbs
Bent-over barbbell rows - 3 sets of 10, 95 lbs

ajedigecko

20 mile ride

161lbs
8% bf
60% h2o

ajedigecko

28 mile ride.

Riverrunner

I did over 33 miles on the road bike yesterday with one killer hill included. Today I eked out 2.75 miles running before the tendonitis in the ankle kicked in big time. I've had one pt session on Friday and will go back this week again. I also did some strengthening.

DonJon

ajedigecko wrote:

bf is measured with BIA(bioelectrical impedance analysis). this requires a low level electrical signal that passes through muscle and fat. i had my doubts at first that it would be accurate, so i checked it with my caliper and the results were the same.
as for the h2o, it is measured in the same manner, using BIA. there is an inverse relationship between water% and fat%. i have been recording the data post exercise for over a year now and the results are interesting.
the higher the water% the lower the fat% and the inverse is true. the range that my height/weight/h2o/fat usually gives is anywhere from:

5% bf - 64% h2o
10% br - 57% h2o this data informs me to stay hydrated.

a normal water percentage is 50-65% of body weight.

if you are interested in the scale i use just send me a pm and i will provide the information. it is a good piece of equipment to have, if you like to chart progress and measure growth or stability.

PM sent and thank you very much in advance

DonJon

15 squats
10 chins
20 lunges
10 pushups
10 bicep curls (30kg)

No breaks. 10 sets. 32 minutes

By set 6 I was sneaking in 30secs to a minute between each

illegal pants

DonJon wrote:

15 squats
10 chins
20 lunges
10 pushups
10 bicep curls (30kg)

No breaks. 10 sets. 32 minutes

By set 6 I was sneaking in 30secs to a minute between each

:eek:

i ran to say goodbye to Sammy.. that count? :eek:

DonJon

illegal pants wrote:

:eek:

i ran to say goodbye to Sammy.. that count? :eek:

Running to say goodbye to Sam would get any young lasses heartbeat up - so yes.

illegal pants

DonJon wrote:

Running to say goodbye to Sam would get any young lasses heartbeat up - so yes.

excellent pickup, i thought it'd burst from my chest


i'm close to joining a gym.. i'll be spying on this thread for a bit

DonJon

illegal pants wrote:

excellent pickup, i thought it'd burst from my chest


i'm close to joining a gym.. i'll be spying on this thread for a bit

JOIN!!!!!!!!!!!!