Post Your Daily Workout(s)

DonJon

2 clean & jerk 60kg
12 chins
12 dips
8 burpees

8 rounds 28.30

_Crazy_Mary_

Today I played squash for 55 minutes.

LONGRD

I think I'm gonna take a nice walk to the park and shoot some hoops tomorrow...with my shirt on of course. Can't show off my body yet, still no 6-pack or firm abs yet.

5'8" and a half, I usually round it off to 5'9" with a weight in around 180-185 isn't bad at all. Just gotta tone up my abs some more.

P.S. I also need to build up some upperbody strength and conditioning.

illegal pants

pretend this post is in 1 hour..

i'll either ride for 30mins or go for 25km.. whatever comes first :rolleyes:

feeling lazy

Ms. Haiku

2 miles running last night. I've read books on marathon running, and they all reference cross training. My goal is to cross train tonight either staionary bike or rowing machine.

illegal pants

hmmmmmm so i'm starting off slow on an exercise bike daily, not sure yet whether to aim for a time limit or a distance limit..

any tips?!

Riverrunner

illegal pants wrote:

hmmmmmm so i'm starting off slow on an exercise bike daily, not sure yet whether to aim for a time limit or a distance limit..

any tips?!

My two cents: It depends on your physical condition. If you are just starting any physical activity, I would start with time periods. Work out at about 65% of your max heart rate starting out. Do a 10 minute warm-up, complete the period of workout at 65% - 75%, then cool down for 10 minutes.

Increase the time limits as your condition improves. Eventually you will do some work-outs at higher heart rates. There are tons of programs on-line. The spinerval tapes are good too.

Finally, if you also ride a bike and plan on completing an organized ride or a race, triathlon or something you will probably want to start working out with miles so you know you are getting the required distance in.

Whizbang

I got back to it today after a week of being sick. Just 25 minutes cardio, crunches and push-ups....and good stretch.

Back to weights this week.

Ms. Haiku

30 min on a stationary bike on Friday, but didn't do what I had planned on Saturday.

DonJon

Good to see some fresh faces in here

3 x 12 (27.5kg) dumbell bent over rows.
3 x cable squat press 23.5 kg each arm

10 x 50kg deadlift
10 dips
10 burpess
5 sets

Sit ups galore

2km treadmill

RolandTD20Kdrummer

Untwist the caps from 12 beers...my wrist is aching!

A few pull tabs in there as well, but the lactic acid hasn't set in on my index finger yet.

I may take an epsom salts bath later to keep me in the zone.

illegal pants

Riverrunner wrote:

My two cents: It depends on your physical condition. If you are just starting any physical activity, I would start with time periods. Work out at about 65% of your max heart rate starting out. Do a 10 minute warm-up, complete the period of workout at 65% - 75%, then cool down for 10 minutes.

Increase the time limits as your condition improves. Eventually you will do some work-outs at higher heart rates. There are tons of programs on-line. The spinerval tapes are good too.

Finally, if you also ride a bike and plan on completing an organized ride or a race, triathlon or something you will probably want to start working out with miles so you know you are getting the required distance in.

lol, just looking it up..

Spinervals Competition 15.0 – Have Mercy, The Sequel hehehehe.. i'm not looking into triathlon training or losing kilos, just wanna get fit will take your tips though, cheers!

right now i'm doing 30 mins and seeing how much distance i can cover, slowly slowly getting up there but i should know better by monitoring my max heart rate, will get onto that

haven't been doing this long but seriously, nice not to feel like a lazy piece 'o shite

PJSerf

Sat:

4 sets (of 12) of weight-assisted dips
4 sets on peck deck
2 sets of biceps curls
2 sets of "21s"
4 sets shoulder press
4 sets of bench press

The weather was so nice that I then played pick-up basketball for about an hour.

All in all, a good way to sweat out the alcohol from the night before.

Long way to go, but I'm starting to get addicted to that good feeling you get after working out

Ms. Haiku

40 minutes stationary bike.

Riverrunner

illegal pants wrote:

lol, just looking it up..

Spinervals Competition 15.0 – Have Mercy, The Sequel hehehehe.. i'm not looking into triathlon training or losing kilos, just wanna get fit will take your tips though, cheers!

right now i'm doing 30 mins and seeing how much distance i can cover, slowly slowly getting up there but i should know better by monitoring my max heart rate, will get onto that

haven't been doing this long but seriously, nice not to feel like a lazy piece 'o shite

Yeah, spinervals are tough!

Good job on the 30 minutes. Generally you will want to do at least one workout where you keep your heartrate at an "endurance" level - 65-75%. At some point you will vary your workouts and do some "tempo" training where you will maintain a higher heart rate for a period of time. Then you will also want to do some "interval" work with a very high heart rate for short period of time, followed by a recovery period, then more intervals. They are hard, but I really like interval workouts.

DonJon

PJSerf wrote:

Sat:

4 sets (of 12) of weight-assisted dips
4 sets on peck deck
2 sets of biceps curls
2 sets of "21s"
4 sets shoulder press
4 sets of bench press

The weather was so nice that I then played pick-up basketball for about an hour.

All in all, a good way to sweat out the alcohol from the night before.

Long way to go, but I'm starting to get addicted to that good feeling you get after working out

Good to see champ...welcome.

I usually start sweating after my damn warmup :rolleyes:

**illegal pants feeling guilty is she?**

DonJon

15 wall balls 20kg
6 x 40kg thrusters
10 chins
10 dips

7 sets

Lay down for 10 mins

Stomach work for about 10 mins

Struggled today. Wall balls straight to thrusters was a flippin killer

pearljamjen

DonJon wrote:

15 wall balls 20kg
6 x 40kg thrusters
10 chins
10 dips

7 sets

Lay down for 10 mins

Stomach work for about 10 mins

Struggled today. Wall balls straight to thrusters was a flippin killer

DonJon I've given up working out for now...so you should do double for me

LONGRD

I'm slowly on my way to becoming fit and firm.

DonJon

pearljamjen wrote:

DonJon I've given up working out for now...so you should do double for me

I think I did last week doing that filthy fifties. Got it on video too...let you know when I convert it.

Puddles of sweat, heaps of swearing, a few good spits into the bin and about 500 versions of "how many left...fuck"

And whats your problem you lazy arse?