Post your daily workout

zenith

ok - so this thread used to be huge on the old pit ... and is on the alt pit too :?

ok, last month started getting right back into daily workouts - no more lazy arse, its too dark/cold/late/early/what the fuck .. :roll:

so this morn, same - 20mins weights, then 40 mins on the cross trainer. wendsday nite ill box for 1/2 hour then 1/2 hour circuit

now - donjon ... your the regular on here - ??? for you - i got this xtrainer last month - my core strength is not too bad, and i didnt think my cardio was either. (i can do that boxing/circuit hour without any trouble.) but this xtrainer has me sweating like ive never seen - like puddles of sweat. ive been doing swaps of 15 up to 23 mph (i think its in miles ... perhaps its kms??) over a song (average about 4 minutes) so i get a slow/fast heartrate ... and im ok with it all - but sweat!!! ive not done a lot of work on one of these before - is this normal???

DonJon

GDay luv.

Good to hear you are committing big time. Does the cross trainer have arm movement? All I can offer is that its more 'entire' body than just running?!?!? And when boxing your downstairs was not moving as much as it now is on the trainer.!?!?!

All I can think is you are moving 'more' body parts than previously. Either that or you've started drinking the same amount of beer I do. I row 1km to warm up and my face is lathered!

5 burpees
10 reverse chins
10 dips
400m row

5 sets. Easy peasy Japanesy.

Doing a beep test today about 8 of us so this morning was just a warm up. A little nervous about the beep test coz I FUCKIN HATE RUNNING!

zenith

DonJon wrote:

GDay luv.

Good to hear you are committing big time. Does the cross trainer have arm movement? All I can offer is that its more 'entire' body than just running?!?!? And when boxing your downstairs was not moving as much as it now is on the trainer.!?!?!

All I can think is you are moving 'more' body parts than previously. Either that or you've started drinking the same amount of beer I do. I row 1km to warm up and my face is lathered!

5 burpees
10 reverse chins
10 dips
400m row

5 sets. Easy peasy Japanesy.

Doing a beep test today about 8 of us so this morning was just a warm up. A little nervous about the beep test coz I FUCKIN HATE RUNNING!

yea its the full body movement
but, boxing is kick - (so legs too)

ah well - its doing something i guess

so - today, hour long walk already & box/circuit tonight

DonJon

Yeah too true. Thats all I can put it down to but its definitely not a bad thing. Damn running

Well Dr StellaPants I just did my first beep test to the sound of that monotonous CD and scored a 15.1 which apparentely means Im
64.36 ml/kg/min

Care to explain that one Miss Academia?

They suck and are so boring. My mate did 15.8 and another trainer 16.5

But I am told that 15 is fantazmagorical score. Considering my pissed mate the other week was telling me Id be lucky to do a 10. DICKHEAD

DonJon

21 cleans 20kg dumbell
21 chins
21 knees to elbows
6 sets

Felt like shit today. One of my worst ever

illegal pants

fuckin a donjon that's 3km in 15 mins yeh? not bad !!!

the rest - don't ask haha

i've been doing gmy for a good 7 weeks now, gained 3kg and dropped many cm's.. i bloody better not need new clothes

feeling GREAT

DonJon

Not too sure about the time but Ive been told the result is pretty high. Up to about 10 was just like a slow jog. The 11s and 12s were a fast jog and once I hit 13.4 (or there abouts) I remember thinking "fuck Id better concentrate here" and from that point it was pretty much head down and sprint.

Oops yep you are correct
http://en.wikipedia.org/wiki/Multi-stage_fitness_test

The first 12 mins was a walk in the park and the last 3.5 to 4 mins were so much quicker and intense. It really catches up with you.

Great to hear your efforts and Im so glad you feel better for it. How many times you training a week?

illegal pants

can tell ya now last time i did the test (yr 10 PE?) i didn't get 10 haha! you did damn good!

did you do it alone or with others? i read somewhere with others you're likely to go further.. interesting

gym-ing it 3-4 times a week, choosing stairs instead of lifts, knocking down those bloody slow-walkers in my 15min power walk from the train station to work.. all good!! apparently my ass looks good too hahahahaa

DonJon

illegal pants wrote:

can tell ya now last time i did the test (yr 10 PE?) i didn't get 10 haha! you did damn good!

did you do it alone or with others? i read somewhere with others you're likely to go further.. interesting

gym-ing it 3-4 times a week, choosing stairs instead of lifts, knocking down those bloody slow-walkers in my 15min power walk from the train station to work.. all good!! apparently my ass looks good too hahahahaa

I did it with others (trainers) who got a 15.8 and the other gent (a commando so he had no excuse) got mid 16s. Yeah a group Id agree would help. What would help even more (and you can definity get ready for these things) is when you get to each end, turn and crouch in the sprint position. I just sorta stood sideways then turned and ran on the buzzer. That split second became crucial during the last part where I just couldnt find the 'pace'....mind you I was hurting heavily in the breathing by then. Def could have doen a few more points if I was prepared but Ill leave that till whenever I decide to try again....probably in 5 years.

"stairs not lifts" Love it!!!3-4 is great Im so stoked about what you are doing.

As for your arse, well (and this is coming from the king of arses!) what a wonderful little added bonus but Id have to judge that to confirm your friends estimations . I doubt you not tho.

I went for a paddle this morning then walked to work on this fine morning. Left the study books at home - day off. Gonna go and for dinner tonight and completely forget about study for a day after my 25 hours on the weekend.

Double thumbs up on the walkers....may have to recruit you to come help me in Chinatown one day

MayDay10

training for a half marathon. ran 4 1/2 miles today. various runs throughout the week, culminating with an 8 mile run Sunday

ajedigecko

21 mile ride and world trail x2

DonJon

50 walking lunges
25 Kettle Bell swings
50 push press 30kg
25 box jumps
50 squats
25 reverse chins
25 Knees to Elbows
25 sit ups
25 burpees

800m run

25 burpees
25 sit ups
25 Knees to Elbows
25 reverse chins
50 squats
25 box jump
40 push press

MISSION FAILURE!! 50 mins on the nose but missed the last 2 sets plus 10 push press

Im spent and have nothing left

illegal pants

DonJon wrote:

illegal pants wrote:

can tell ya now last time i did the test (yr 10 PE?) i didn't get 10 haha! you did damn good!

did you do it alone or with others? i read somewhere with others you're likely to go further.. interesting

gym-ing it 3-4 times a week, choosing stairs instead of lifts, knocking down those bloody slow-walkers in my 15min power walk from the train station to work.. all good!! apparently my ass looks good too hahahahaa

I did it with others (trainers) who got a 15.8 and the other gent (a commando so he had no excuse) got mid 16s. Yeah a group Id agree would help. What would help even more (and you can definity get ready for these things) is when you get to each end, turn and crouch in the sprint position. I just sorta stood sideways then turned and ran on the buzzer. That split second became crucial during the last part where I just couldnt find the 'pace'....mind you I was hurting heavily in the breathing by then. Def could have doen a few more points if I was prepared but Ill leave that till whenever I decide to try again....probably in 5 years.

"stairs not lifts" Love it!!!3-4 is great Im so stoked about what you are doing.

As for your arse, well (and this is coming from the king of arses!) what a wonderful little added bonus but Id have to judge that to confirm your friends estimations . I doubt you not tho.

I went for a paddle this morning then walked to work on this fine morning. Left the study books at home - day off. Gonna go and for dinner tonight and completely forget about study for a day after my 25 hours on the weekend.

Double thumbs up on the walkers....may have to recruit you to come help me in Chinatown one day

bring it on Chinatown

commando got 16 and you weren't far off that far out DonJon.. you must be fit as fuck

cheers for the beep test pointer, anymore? i'd love to tackle it in a couple months or so..

cranked it at the gym, had Greek easter yesterday and went crazy

illegal pants

increased weights and got a trainer to help me with sit-ups

F*CKED

doing a VO2 max test next week, 'cos i can haha.. should be good

Riverrunner

Well, I made it through my leg of the River to River Relay on Saturday. 8 team members - 80 miles. Each runner runs 3 segments. I ran #1, #9, and #17 for a total of 10.8 miles or so. #1 and #9 were all on gravel roads - steep hills - 6.6 miles total. I was beat by the time it was over. I ran the first leg fairly fast, but bonked on my 2nd and 3rd segments - really slow! But I finished. My quads were killing me on Sunday, better yesterday, and much better today. My ankles and hips were sore too. Ithink that was because of the gravel - having to balance or stay steady on the uneven surface.

With the completion of that leg I can say I have ran all 80 miles of the River to River Relay. That was my goal 9 years ago after I completed my first time in Relay as a substitute on somebody else's team.

DonJon

illegal pants wrote:

increased weights and got a trainer to help me with sit-ups

F*CKED

doing a VO2 max test next week, 'cos i can haha.. should be good

Let me know how you go! Its gonna hurt. I did a 500m row in 1.33 on Monday - that VO tooood me.

Nick got 16.8 in the beep test which is A LOT more than my 15.1. Its about an extra 500m and 1min at FULL sprint. Its exponential. The diff between (say) 8 and 9 compared to between 14 and 15 is substantial.

Monday

500m row 1.33mins

100 walking lunges
21 reverse chins
21 sit ups

80 walking lunges
18 Reverse chins
18 sit ups

Sets then
60,15,15
40,12,12
20,9,9

500m row 1.45 just to throw me over the edge.

Today
10 clean & press 30kg
10 kettle bell swings 26kg
10 reverse chins
200m run
7 sets 39.56mins

DonJon

Riverrunner wrote:

Well, I made it through my leg of the River to River Relay on Saturday. 8 team members - 80 miles. Each runner runs 3 segments. I ran #1, #9, and #17 for a total of 10.8 miles or so. #1 and #9 were all on gravel roads - steep hills - 6.6 miles total. I was beat by the time it was over. I ran the first leg fairly fast, but bonked on my 2nd and 3rd segments - really slow! But I finished. My quads were killing me on Sunday, better yesterday, and much better today. My ankles and hips were sore too. Ithink that was because of the gravel - having to balance or stay steady on the uneven surface.

With the completion of that leg I can say I have ran all 80 miles of the River to River Relay. That was my goal 9 years ago after I completed my first time in Relay as a substitute on somebody else's team.

And I always wondered where you got your name from. Well done on your achievements ( a long term goal for sure!!)

Ive been talked into a 4km fun run on Mothers Day for Breast Cancer. Ive got an exam the day before and then gonna go get smashed afterwards. Run is gonna suck. Whilst I admit 4kms in a walk in the park its gonna suck coz I get so bored I know Ill stop about 2 kms in then berate myself for stopping when there was no need to but for boredom.

May have to park my eyes on some sexy ladies bum to pace me thru

Riverrunner

DonJon wrote:

And I always wondered where you got your name from. Well done on your achievements ( a long term goal for sure!!)

And I live 3 blocks from the Ohio River. Most of my running routes that leave from my house in some way or another run by the river.

DonJon wrote:

Ive been talked into a 4km fun run on Mothers Day for Breast Cancer. Ive got an exam the day before and then gonna go get smashed afterwards. Run is gonna suck. Whilst I admit 4kms in a walk in the park its gonna suck coz I get so bored I know Ill stop about 2 kms in then berate myself for stopping when there was no need to but for boredom.

May have to park my eyes on some sexy ladies bum to pace me thru

Actually you have the right idea. A way to keep pushing is to get behind somebody that is as fast as you or a bit faster and then say you are going to beat them in the race. And if that person happens to have sexy ladies bum then so be it.

megatron

Riverrunner wrote:

DonJon wrote:

And I always wondered where you got your name from. Well done on your achievements ( a long term goal for sure!!)

And I live 3 blocks from the Ohio River. Most of my running routes that leave from my house in some way or another run by the river.

DonJon wrote:

Ive been talked into a 4km fun run on Mothers Day for Breast Cancer. Ive got an exam the day before and then gonna go get smashed afterwards. Run is gonna suck. Whilst I admit 4kms in a walk in the park its gonna suck coz I get so bored I know Ill stop about 2 kms in then berate myself for stopping when there was no need to but for boredom.

May have to park my eyes on some sexy ladies bum to pace me thru

Actually you have the right idea. A way to keep pushing is to get behind somebody that is as fast as you or a bit faster and then say you are going to beat them in the race. And if that person happens to have sexy ladies bum then so be it.

i run well.. but youre right.
when i run with my buddy(i think hes 1/2 kenyan)i have to dig deep to hang with his pace and im always twice as sore
running is so mental

ajedigecko

circuit train