Post your daily workout

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  • pjfan31
    pjfan31 Posts: 7,335
    Don't normally post in here. But thought it might be good for some motivation.

    Ran for 4kms, I was totally fucked.

    Then cycled for about 8km. I wanted to do more. But I kinda felt my lunch was going to come up. So all up, about 45mins of cardio

    Been working on my cardio as of late. Haven't done a good weight session in months. Might do one tomorrow if I get motivated. '

    Can anyone suggest some exercises? I think I might work on my chest. Bench/inclines etc.
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  • he still stands
    he still stands Posts: 2,835
    pjfan31 wrote:
    Been working on my cardio as of late. Haven't done a good weight session in months. Might do one tomorrow if I get motivated. '

    Can anyone suggest some exercises? I think I might work on my chest. Bench/inclines etc.

    If you're lifting for the first time in awhile, keep it basic.

    Bench press (chest, arms)
    Military Press (shoulders, arms)
    Pull-ups (back, biceps)
    Deadlifts (back, legs, pretty much every muscle in your body!)
    Squats (hammies, glutes, quads)
    Lunges (hams, glutes, quads)

    Do each one, 3 sets of each. High reps (12-15), low weight (50% of max or lower). Rest 1 minute between each. Should be about a 40-45 minute low-intensity workout, but you'll need at least 3 days rest before you lift again. :D
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • DonJon
    DonJon Posts: 5,089
    Nice response above

    1km run
    20 burpees
    20 sit ups on ball

    600 run
    20 burpees
    20 sit ups on ball

    400m run
    20 burpees
    20 sit ups on ball

    Ran 4km last night too at a good clip (sub 20mins) so fitness levels coming back. Whoooohoooo :D
    I'll ride the wave where it takes me.
  • he still stands
    he still stands Posts: 2,835
    wow I had a FUN weekend in the city and just got back to the gym today. LOTS of alcohol, cigarettes, and even some other "stuff" that I do once every few years for a good story ;) I am still hurting and today's workout was pathetic.

    Bench, Incline Bench, Pushups, Pullups, Lat Pull Downs, Bent-over Rows, another Lat excersize ?

    3 sets of 30 sit ups...

    didn't even get to curls and other bicep excersizes.

    now I feel like I'm gonna get sick.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • DonJon
    DonJon Posts: 5,089
    he still stands....I dabble in a little stuff here and there and besides feeling like crap I always find that my legs are very heavy for a few days after. Its worth it at the time but damn it hurts afterwards :lol:

    Did some deadlifts and squats just to warm up and get the hammies ready.

    20mins for number of sets ( I got 6 out). A mate got 8.5 (lifting 60kg) - he is a freak

    10 x 50kg power cleans
    9 burpees
    12 pushups

    Funny thing was......the hardest part was the pushups. Got the first two sets out straight and then the rest I stopped at least once. Last set I was doing the pushups in lots of 3's :lol::lol::lol:
    I'll ride the wave where it takes me.
  • he still stands
    he still stands Posts: 2,835
    DonJon wrote:
    he still stands....I dabble in a little stuff here and there and besides feeling like crap I always find that my legs are very heavy for a few days after. Its worth it at the time but damn it hurts afterwards :lol:

    "excess in moderation" is the key. :D

    ran 5 miles today. 9minute miles @ a 2% incline. just needed to burn 800 calories or so cuz I'm feeling FAT. I'm trying to stop smoking and that means I am stress eating... ugh.
    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
    Been keeping up with the workouts since I last posted. Work has been busy but I have been able to make it to the gym 3-4 times a week. Been running a mile and half or so, lifting and finishing with about 6 miles on a bike. Feeling good.
  • DonJon
    DonJon Posts: 5,089
    1km run
    15 burpees
    5 x 50kg clean & press
    15 sit ups

    800m run
    15 burpees
    5 x 50kg clean & press
    15 sit ups

    600m run
    15 burpees
    5 x 50kg clean & press
    15 sit ups

    A few core holds.

    Good session - moved thru with very little break.

    Finally getting some decent workouts in
    I'll ride the wave where it takes me.
  • megatron
    megatron Posts: 3,420
    i've cut back on running and just focused on turning my workout into one giant superset focusing on varying the angles i'm hitting my groups. lots of core and box jumping.
    i'll throw sprints in some days. no more distance running for me
    my chub has melted away.
  • he still stands
    he still stands Posts: 2,835
    since I only made it 3 times this week, today's workout was another odd one.

    3.5 mile run.

    standing military press. 135 lbs. 5 sets, 12, 12, 10, 8, 8
    dips. 3 sets of 15
    pushups. 30
    lateral raises 2 sets of 20. 20 lbs.

    next week I have to be more serious about the SITUATION!!! :lol:
    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
    hhmmm - ok this week i was rather slack i guess - far too busy with work to do much at all - and the fact that work sucked a bit extra hard didnt help either .....

    so - 5 km walk daily to work and back, plus all the running around there. thats it. :oops: ill make up for it this week

    :roll: i actually had a rather large trainee nurse look at me one afternoon, in bare feet because id taken my heels off and was going to put my joggers on - she wondered why the bare foot, so i told her i walked to work. The look of shock was a bit amazing. why? dont you own a car?? so i explained that yea, but its healthy and its good for the environment, yadda yadda. she honestly thought i was mental.

    of course, she would have been about 120 id guess. working in healthcare. dissing voluntary exercise. :roll:

    jeez ive turned into a cynical bitch this week.
    impatience is a gift ........
  • smarchee
    smarchee Windsor, Ontario Posts: 14,539
    25 min walk on the treadmill

    4 weight lifting exercises - chest / back / shoulders / bi-ceps

    10 min cross-trainer

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  • Random_Wookie
    Random_Wookie Posts: 1,099
    sorry been a litte slack on my posting but i have been working out :lol: , been braking in a pair of five fingers and I gotta say I look foward to going for a run in the tomorrow!

    A light workout today as I may still be drunk, had a little too much wine yesterday

    walk to gym (45 mins)

    leg press 3 * 20 sets (150kg,190kg,190kg)
    lat pulll down 3*20 (40,45,50kg)
    single arm dumbell chest press 15kg * 8 reps * 3 sets (was shaking a little due to being hung over)
    dual pulley row 3 * 12 (40,45,50kg)
    sit ups on a swiss ball 2 * 12

    will walk home tonight (45 mins)
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  • mr.pink
    mr.pink Posts: 362
    Ahhh here is this thread! Like the previous poster, a night out Friday ruined my work out day yesterday.

    Today is day 3 of my routine, a "push" day focussing on tricepts and bit on shoulders too.
    Twenty-ten watch it go to fire!!!
  • megatron
    megatron Posts: 3,420
    ran some hills today. this embankment over a freeway. dear god it was awful. anyone want a good work out go run up a steep hill. i only made it up 6 times then could barely run the mile home. ouch
  • mr.pink
    mr.pink Posts: 362
    I couldn't slow down during lifting today. I lifted faster than I wanted and couldn't make myself take long enough breaks between, and I burned out fast. Oh well, tomorrow is another day.
    Twenty-ten watch it go to fire!!!
  • Ms. Haiku
    Ms. Haiku Washington DC Posts: 7,374
    I'm up to 4 miles non-stop on a treadmill. I created a nice schedule so that I am comfortable with 10-miles outsides by April 11th.
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  • justam
    justam Posts: 21,415
    M-W-F it's the treadmill. :? :geek:
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  • mr.pink
    mr.pink Posts: 362
    I think I'm expecting too much out of myself at this point. I'm trying to lift like I did 5 months ago, when I was where I want to be now. I'm trying the push day/ pull day, 4 on 1 off rotation, but I certainly didn't start like that last year. I'm just getting worn out too fast, wonder if I should go to a combination everyother day for a while.
    Twenty-ten watch it go to fire!!!
  • megatron
    megatron Posts: 3,420
    mr.pink wrote:
    I think I'm expecting too much out of myself at this point. I'm trying to lift like I did 5 months ago, when I was where I want to be now. I'm trying the push day/ pull day, 4 on 1 off rotation, but I certainly didn't start like that last year. I'm just getting worn out too fast, wonder if I should go to a combination everyother day for a while.
    you would know your body the best. every other day is always good. that's what i started with a few months ago when i got back into it. even now i still find myself going back to every other day with lifting. but i'm working more of an all around circuit/core everytime. i don't really isolate much. i've been mixing in lifting then the next day i'll do sprints/plyo or play ball. just gotta keep interested. being burnt out just sucks

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