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Thread: Daily exercise log

  1. #131
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    Re: Daily exercise log

    Quote Originally Posted by Mr Person View Post
    Ran for the first time in over a month. (Foot pain had me limping. No idea what I did).

    Foot was pinging the whole time and has been aching since, but I managed it. Whatever it is, it'll heal. My foot needs to stop bitching.
    Is your foot doing any better? I hope it is. Injuries suck!

    Quote Originally Posted by Bodhisattva View Post
    I have never seen this thread!

    Every morning I wake up at 5:02 am. I am a bit of a prime number, kinda guy.

    5 is prime
    2 is prime
    add 5 with 2 and 7 is a prime
    subtract 2 from 5 and 3 is a prime

    THEN... I walk aggressively for about an hour around the village... we have only four streets so I see the same people every morning that are dedicated like I am.

    Then... I finish close to my house where there is a hill that takes about 23 seconds to run/sprint up. I run that hill at least 7 times. Again... Primes.. I am 48 (not a prime so I can't wait for next year when 13 is a prime) ... so maybe it took less when I was younger but I was a state level (CA) track runner in high school so I do pretty damn good at my age. I then walk home and do another 30 minutes of light weights, easy push-ups, crunches and up/downs... all in all a little less than two hours and then I head off to work.
    LOL @ the prime numbers thing. Do you do that entire work out every day?

    Quote Originally Posted by Mr. Invisible View Post
    What I've been up to for the past couple of days

    07Mar20
    Squat

    5 @ 180

    3 @ 205

    1+ @ 230

    5x5 @ 180

    Deadlift 4x5 @ 225, 1x5 @ 275




    04Mar20
    Deadlift

    5 @ 225

    3 @ 245

    1+ @ 275

    5x5 @ 225

    Squat: 5x10 @ 118


    03Mar20
    OHP

    5 @100

    3@ 115

    1+ @135

    5x5 @ 135

    5x10 @ 155 bench

    5x10 chin ups

    Sent from my SM-A305N using Tapatalk
    Wow! I know you're in the service, but, wow!

    Quote Originally Posted by PoS View Post
    Im almost back to my 3 mile run shape on my treadmill. Took me 35 minutes, but hey, its progress. Im afraid to go swimming since it might clog my sinuses and leave me vulnerable to the virus... or is this just silly paranoia?
    Good for you! No, it's not silly paranoia. This is serious stuff, and gyms are germ factories anyway.

    I'm happy as a clam that I have a nice set up at home. I have family members who are scrambling for work out equipment. None to be found in town. I don't have time to go anywhere to work out, so it's just a fluke. But a lucky one.

    I'm loving my progress. I must have got over some kind of wall. I'm running the 3 miles in 30 minutes, with a lower heart rate though, which makes it all kinds of comfortable. So, I run further. Still doing HIITs now and then. I've been waiting for the high I used to get, a few years ago. It happened the other day, more mild than I used to experience it, but it happened! Yay! It's addicting.

    With things the way they are (stay at home has been ordered), this is the best way to cope with stress.
    “When I despair, I remember that all through history the way of truth and love have always won. There have been tyrants and murderers, and for a time, they can seem invincible, but in the end, they always fall. Think of it--always.”

    Mahatma Gandhi

  2. #132
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    Re: Daily exercise log

    Quote Originally Posted by Gina View Post
    LOL @ the prime numbers thing. Do you do that entire work out every day?
    Yes, unless it is raining pretty hard, I am playing tennis later that day or like today, on the first hill it felt like I tweaked something in my ankle/Achilles... so I just walked for another 45 minutes or so.

    I am going to add some weights and up/downs (Burpee's)?

  3. #133
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    Re: Daily exercise log

    Quote Originally Posted by Bodhisattva View Post
    Yes, unless it is raining pretty hard, I am playing tennis later that day or like today, on the first hill it felt like I tweaked something in my ankle/Achilles... so I just walked for another 45 minutes or so.

    I am going to add some weights and up/downs (Burpee's)?
    Oh bummer for you too. Hope that won't be a problem for you.

    Yep. My sons played ball, so I'm way familiar with Burpee's. LOL *complain, complain, complain* LOL
    “When I despair, I remember that all through history the way of truth and love have always won. There have been tyrants and murderers, and for a time, they can seem invincible, but in the end, they always fall. Think of it--always.”

    Mahatma Gandhi

  4. #134
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    Re: Daily exercise log

    Quote Originally Posted by Gina View Post
    Oh bummer for you too. Hope that won't be a problem for you.

    Yep. My sons played ball, so I'm way familiar with Burpee's. LOL *complain, complain, complain* LOL
    I came home and stretched it and worked it out... it will be better soon. We will see tomorrow.

  5. #135
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    Re: Daily exercise log

    Quote Originally Posted by Gina View Post
    Is your foot doing any better? I hope it is. Injuries suck!
    Oh yes, thank you. It had the decency to heal something like 1-2 months ago. There's always something. Lately it seems to be a tendon around my left elbow.

    Curls piss it off, it seems.

  6. #136
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    Re: Daily exercise log

    Had to take some time off due to the board, but will be hitting the weights again on Monday. Daily exercise logDaily exercise logDaily exercise log


    20Mar20
    Bench
    5 @ 170

    5 @ 200

    5 @ 225

    5x5 @ 170

    OHP 5x10 @ 115

    Dumbell rows 5x10 @ 60



    19Mar20
    Deadlift

    5 @ 225

    5 @ 240

    5+ @ 275

    5x5 @ 225

    Squat: 5x10 @ 160



    17Mar20
    OHP

    10 @ 105

    5 @ 120

    5 @ 145

    5x5 @ 105

    Bench: 5x10 @ 135


    09Mar20
    Bench

    5 @ 170

    3 @ 190

    1+ @ 225 (did 5)

    5x5 @ 215

    OHP 5x10 @ 115

    Dumbell rows 5x10 @ 60

    Sent from my SM-A305N using Tapatalk
    "And in the end, we were all just humans, drunk on the idea that love, only love, could heal our brokenness."

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    Re: Daily exercise log

    Quote Originally Posted by Gina View Post
    Wow! I know you're in the service, but, wow!
    I'm on a good powerlifting plan. (Boring But Big 3-Month Challenge | T Nation) Started out on a 5x5 and went to a Boring But Big. I may purchase the book 5-3-1 Forever so I can keep lifting heavy. I've gained like 25 lbs since I've been in Korea and am finally the weight I want to be: a clean 200!
    "And in the end, we were all just humans, drunk on the idea that love, only love, could heal our brokenness."

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    Re: Daily exercise log

    I find leg day to be annoying.

    Deadlift
    Warmup/form reminder: 6 reps @ 155lb
    Warmup/form reminder: 4 reps @ 225lb
    4 sets of 4 reps @ 325lb
    4 sets of 4 reps @ 315lb

    Lunges
    1 set of 4 w/ 20lb in each hand
    3 sets of 6 w/ 42.5lb in each hand
    Last edited by Mr Person; 03-28-20 at 04:46 PM.

  9. #139
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    Re: Daily exercise log

    I normally wake up at 4:53 am and then walk about 5k's in the morning and then run ten hills each about 200 meters long (sprint - 48 years old ex track runner so not bad but probably still kinda pathetic.) I hurt my foot a few days ago so instead of the running I do the walk and then bike about 5k's trying to sprint the hills on my course. It sucks. Hurting my foot was terrible but it should be better in the next few weeks.

  10. #140
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    Re: Daily exercise log

    Ok, I'm not going to make this my personal blog. Perhaps will check in once a month/couple of months, perhaps not. Today was upper body day. Everything mentioned is a free weight exercise. In circuits 1 and 2, the only rest is ~30 seconds inbetween sets of weighted dips. In Circuit 3, there's also ~30 seconds between each pass through the circuit The goal is for it to be a borderline cardio workout as well as strength.

    Every set is to failure and the reps listed are the amount managed on the first set. Usually drops by a rep, sometimes two, on the third pass through a given circuit.


    Warm up

    One hand curls: 30lb dumbbells, 8 reps
    One-hand rows: 50lb dumbbell, 6 reps
    Slow lateral raises: 15lb dumbbells, 4 reps up from the sides, then change grip to holding in front of me and 4 more reps raising arms in front of me. Bar always parallel with ground.
    10 dips
    Weighted dips (dips belt+plates)*: 1 set of four reps at 135lb (I weigh ~195lb)

    Circuit 1

    Two-handed curls: 138.5lb 6 reps
    One-hand rows: 82.5lb 5 reps
    Lateral raises: 22.5lb 8 reps
    Weighted dips: 175lb on the dip belt, 3 sets of 2 reps each.

    Repeat 2x, with modification:
    - after two-hand curls, one-hand 30lb curls to failure (~6 reps) w/ no rest between the two types.
    - One-hand rows, main set immediately followed by one-hand rows at 50lbs to failure (~6 reps)

    Circuit 2

    Skullcrushers (2 hands): 132.5lb, 5 reps
    Flys: 62.5lb/hand, 7 reps
    Reverse flys: 20lb/hand, 6 reps immediately followed by 15lb 2 reps
    Horizontal pull-ups: 5 reps
    Weighted dips: 135lb on belt, 3 sets of 2 reps each
    Horizontal pull-ups: 4 reps

    Repeat 2x, with modification:
    - Immediately after skullrushers, I don’t know how to describe it, but a one-hand similar motion w/ 20lb in hand to failure, except braced against the bench instead of lying on it (so weight is extended/raised behind me until parallel w/ ground). High reps.


    Circuit 3


    Two-hand shrugs warmup, 135lb 8 reps, brief rest, then:


    Two-hand shrugs: 175lb 6 reps
    Horizontal Pull-ups: 4 reps
    Weighted dips: 135lb on belt, 2 sets of 2 reps each
    Two-hand shrugs: 175lb 6 reps
    Horizontal Pull-ups: 4 reps

    Repeat 2x, with modification:
    - On third repetition, shrugs drop to 155lb


    Optional Circuit 4 (if a lot of time available):


    Alternate unweighted dips and horizontal pull-ups until I cannot complete a full unweighted dips. Alternate between them with only 5 seconds rest.



    *ie:
    Robot Check
    (It goes to the one I currently use))
    Last edited by Mr Person; 03-30-20 at 04:19 PM.

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