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  • zenith
    zenith Posts: 3,191
    ha! to be honest id like to be there to laugh

    3km walk each way ... yea walk :roll: ..... to & from work
    4kms on the trusty crosstrainer

    and thats it - im hot & tired, and its so damned humid here atm i feel like im in cairnes

    ill do some weights in the am when its cool ;)
    impatience is a gift ........
  • DonJon
    DonJon Posts: 5,089
    Yeah I was sorta even laughing at myself :lol: . Even 20 pushups was a struggle :o

    I got a standing ovation from the trainers when I walked in...so not only me who noticed my fat arse aint been there much.

    Mind you my motivation levels are definitely back 8-)
    I'll ride the wave where it takes me.
  • DonJon
    DonJon Posts: 5,089
    10 chin ups
    25 V Sit Ups
    10 pushups

    5 sets with short breaks

    2.5km on the rower
    I'll ride the wave where it takes me.
  • theoceansmademe
    theoceansmademe Posts: 1,132
    Been awhile since I posted.

    This week
    M- 45 minutes of lap swimming, 50 treadmill
    T- 50 swimming, 20 bike, 25 running
    W- 50 swimming, 20 bike, 20 running
    Th- 65 minutes swimming
    Friday- Snow, school delayed, no workout yet.
  • he still stands
    he still stands Posts: 2,835
    400m @ 10mph (fast as it would go)

    skull crushers - 4 sets @ 12-15 reps
    dips - 15, 12, 12, 11.5 :)
    60 lb barbell behind the head extension (whats that called???) - 3 sets of 10 or so
    rope pull downs - 4 sets

    lower abs - "leg pull ups" (my terminology is horrid) - 2 sets of 30
    sit ups w/ a medicine ball - 4 sets of 25 - 30

    400m @ 10mph (fast as it would go)

    Weird workout cause I didn't have time to do triceps yesterday... so I hit them extra hard today.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Cliffy6745
    Cliffy6745 Posts: 34,026
    Finally joined a gym, not a new years resolution or anything, just something that has been needed for a few years. Played soccer in college and once that was over I had no interest in working out, but damn if felt good to get back into it today. Really looking forward to getting back in the swing of things.

    Today's workout consisted of something like:

    Mile warmup run on a treadmill
    Incline Dumbbells
    Flat bench dumbbells
    Pec Dec
    Butterflys
    Squats
    Leg Press
    Leg Extension
    Mile cooldown
  • zenith
    zenith Posts: 3,191
    3 sets squats plus lunges
    3 sets of bent over rows & overheads
    4 sets crunches plus obliques with 5kgs weight this time .... 5 kgs, i know :roll: so big .... but stick one of those behind your head & try - your core notices its there :lol:
    5kms on the elliptical

    next monday body pump class starts up again at our gym after the xmas break - so ill go to that again .... she's a bit vicious, the trainer for that, so it's a damned good workout.

    and geeeeez its still hot here .... adelaide needs to take this hot weather back!!!!
    impatience is a gift ........
  • DonJon
    DonJon Posts: 5,089
    Cliffy double thumbs up for joining the gym. Sounds like you already know what you are doing

    he still stands...... the above the shoulder would be called a shoulder press :P and 60kg is heavy - nice work

    Hi Zenith :P

    Ramped it up a little today. Still only about 60% of last years stuff but Im getting better. Only having minor breaks (maybe 1-2 mins) between rounds and none during each round.

    10 x 40kg clean and press
    20 V Sit Ups
    10 wide grip chins
    600m run
    4 sets
    I'll ride the wave where it takes me.
  • zenith
    zenith Posts: 3,191
    ok sensei donjon .... question ...

    jay has decided he needs to bulk up (actually he prob has his eye on a girl :roll: but he's a boy .... what can i expect ...)
    he's 15, 68.9kg and 180 cms tall. he's pretty lean, although you can see him just starting to fill out around his shoulders/upper body - atm he only plays sport .... hes in swim club, squash and basketball.

    now prob is - im a girl, and im his mother. so obviously i know nothing ....

    quick list of what would be good for him to start with.
    impatience is a gift ........
  • zenith
    zenith Posts: 3,191
    same again

    except - only 4kms on the elliptical today - it really is seriously hot here - didnt get under 30 last night, and the room with my gear is the only one without a air con duct .... by 4kms i was so hot & sweaty i was dying ... had a cold shower and within 10mins i was sweating again!
    i love hot wether, but even im starting to call time on this :|



    edit .... (& shit the new page - donjon, look back for my ?? post please)
    impatience is a gift ........
  • DonJon
    DonJon Posts: 5,089
    I will answer for you this arvo my dear :)
    I'll ride the wave where it takes me.
  • DonJon
    DonJon Posts: 5,089
    Lifted the intensity majorly today and got thru ok

    15 burpees and 500m row - 6 sets

    Each set had a 5 min timeframe and if you finished before that then you could take the time as a break.

    So each round the burpees were taking 45secs then the rower I got the first coupla sets out in 1.50min so had over 2 min break. By the last set I had a 90break then the row took me 2.25 :lol::lol::lol::lol:

    Straight from here into a:
    front side plank hold - 8 sets - 20secs hold/ten secs break
    side holds - 4 sets each side - 20secs hold/ten secs break

    The 20 sec hold were pretty easy and and only started shaking with about 2 sets to go but gut will be sore tomorrow me thinks....the only action its seen of late is beer 8-)
    I'll ride the wave where it takes me.
  • DonJon
    DonJon Posts: 5,089
    zenith wrote:
    ok sensei donjon .... question ...

    jay has decided he needs to bulk up (actually he prob has his eye on a girl :roll: but he's a boy .... what can i expect ...)
    he's 15, 68.9kg and 180 cms tall. he's pretty lean, although you can see him just starting to fill out around his shoulders/upper body - atm he only plays sport .... hes in swim club, squash and basketball.

    now prob is - im a girl, and im his mother. so obviously i know nothing ....

    quick list of what would be good for him to start with.

    This is gonna be pretty boring....tell him to go hang with the steroid boys and just lift weights...no cardio :lol::lol:
    Kidding

    He sounds like he's in shape/fit so he's just gonna have to pump iron (gee that makes me laugh that term)

    So keeping it simple
    Chest - pushups and benchpress to fatigue
    Shoulders - press (like u do), lat pull downs
    Back - chins (haha good luck). Joking. Bent over rows like you do and for lower back - deadlifts are a ripper (more than just back - good for hammies and glutes
    And last but not least.....for his biceps he's just gonna have to sit there and do curls with all the other meatheads :lol:

    Anything else?
    I'll ride the wave where it takes me.
  • zenith
    zenith Posts: 3,191
    DonJon wrote:

    Anything else?


    you shouldnt go asking open questions like that - never know what you'll get hit up for ;)



    nah - thats all good - kind of what i figured anyway - when i show him your answer he'll be annoyed some of it is 'like i do' but meh .....
    so what weight would you start him off at?? i only do 10kg. he's already stronger than me, but i dont want to let him do himself some damage.

    thanks :)
    impatience is a gift ........
  • zenith
    zenith Posts: 3,191
    and me .... same old same old with the weights, ..... but, i went back up to 5km on the elliptical today. im doing the brisbane version of even flow in about 1.8kms ;) it's a good song to work to that one, fast, happy, makes you want to work, and you finish your 5km run before you even realise youve started if you loose yourself in it .... but geeez sweat!!! i think i must sweat out 1kg every time i get on that thing in this heat - its not a good look :shock:

    and tried on all the old jeans/dresses last night - all fit 8-) even a pair of designer jeans i bought ages ago when i was working a lot thinking id get into them. i think im about 6kg down, but ive only been weighing myself on the c/health scales at work, and i havent been on them for a week or so. ive lost 8cm off my waist tho 8-) very happy. why didnt i pull my finger out of my butt like this before i went on tour huh?????
    impatience is a gift ........
  • he still stands
    he still stands Posts: 2,835
    DonJon wrote:
    he still stands...... the above the shoulder would be called a shoulder press :P and 60kg is heavy - nice work

    Hi Zenith :P

    Ramped it up a little today. Still only about 60% of last years stuff but Im getting better. Only having minor breaks (maybe 1-2 mins) between rounds and none during each round.

    10 x 40kg clean and press
    20 V Sit Ups
    10 wide grip chins
    600m run
    4 sets

    I'd call it a "military press"... either way is correct.

    I was referring to the tricep excersize where you take a dumbell with both hands, lift it above your head, and lower it behind your head, then extend it back to overhead. Still can't remember what it's called...

    Not to brag... but I was impressed with my chest strength yesterday. I maxed out on bench... put on 225 lbs and did it 11 times. I've just been using 185 as I get my strength back from my 2 year hiatus and was pleasantly surprised. :mrgreen:

    SQUATS today. :( Objective: 6 SETS @ 225 (10 - 15 reps), then lunges until I PUKE. :twisted:
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • zenith
    zenith Posts: 3,191
    same all round - its a lot cooler here today, makes things easier 8-)
    impatience is a gift ........
  • DonJon
    DonJon Posts: 5,089
    Ran into an old friend today at the gym - she has just moved offices. So stupid me got talked into doing a spin class on the bikes. Got bored after about 25mins.......

    10 x 70kg deadlifts
    10 x 10kg wall balls
    20 pushups
    10 burpees
    4 sets

    Going out for a big one tonight so Im gonna strap the backpack on and jog home from the office....maybe 5km!?!?!

    AND then it will be beer time :o
    I'll ride the wave where it takes me.
  • DonJon
    DonJon Posts: 5,089
    Where is everyone? :?

    5 ring dips
    10 burpees
    15 push ups
    20 V Sit Ups

    5 sets. Easy monday.

    Fuck those ring dips are hard
    I'll ride the wave where it takes me.
  • zenith
    zenith Posts: 3,191
    DonJon wrote:
    Where is everyone?



    i just got home from work :|

    and i had a shit day, so i should go rant about it in the aus thread ....

    nothing today - it'd do me good to get it out .... but, i couldnt be fucked
    impatience is a gift ........

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