Post today's workout

[Fender]

Did 10 sets today.

Each consisted of:
x10 ab wheel reps
x5 pull ups
x10 chest presses with a 30lb weight
Sprinting .2 miles at 11mph.

Made for a good high-intensity workout.

 

[1776]

@1776 - When you do three exercises like this, do you do all sets of exercise one, then move on to exercise two, do all sets, then on to three? Or do you do more of a "circuit" type routine?

I'm running miles as usual, which does not lend itself to "bulk" muscle. I'm a slim muscular guy, but I have lost some mass since I started running so much. (and time ain't on my side) I want to maintain my muscle with the limited time to work out I have.

Any suggestions you have would be appreciated. (I don't want to end up looking like those androgynous freaks you see at marathons so often)

I usually do something of a circuit.
Today, I added on the felt raise as an afterthought, so that was done all in one go.
~today=
4-5 sets of 5 reps, building up
Done on machine fly then ez bar curl

Drop 'sets' of 5 then 10 then 20
(It's OK if a drop requires multiple sets, just hit the reps)
Machine fly the ez bat

Drop set of 40 reps
Machine fly then ez bar

Drop sets of 80
Machine fly then ez bar.

For the delt raises, I followed the same
Build then 5,10,20,40,80, just straight through


This is excessive for what you want.
I'd say find a good ~5rm and ~12-15rm for the exercises you do and do 4-6 sets alternating on the exercises you want.
Hit the cable Machines with a fairly even spread of exercises.
I like to do cross group exercises. ie, instead of chest and triceps, which commonly work together, I'll do chest and biceps or back and triceps.

 

[Tedkennedy]

I usually do something of a circuit.
Today, I added on the felt raise as an afterthought, so that was done all in one go.
~today=
4-5 sets of 5 reps, building up
Done on machine fly then ez bar curl

Drop 'sets' of 5 then 10 then 20
(It's OK if a drop requires multiple sets, just hit the reps)
Machine fly the ez bat

Drop set of 40 reps
Machine fly then ez bar

Drop sets of 80
Machine fly then ez bar.

For the delt raises, I followed the same
Build then 5,10,20,40,80, just straight through


This is excessive for what you want.
I'd say find a good ~5rm and ~12-15rm for the exercises you do and do 4-6 sets alternating on the exercises you want.
Hit the cable Machines with a fairly even spread of exercises.
I like to do cross group exercises. ie, instead of chest and triceps, which commonly work together, I'll do chest and biceps or back and triceps.

Thank you!

 

[1776]

Thank you!

And don't forget nutrition.
1 gram of protein per pound of lean body mass is considered a standard. You may not need that much, but a little extra isn't going to hurt anything.

 

[Tedkennedy]

And don't forget nutrition.
1 gram of protein per pound of lean body mass is considered a standard. You may not need that much, but a little extra isn't going to hurt anything.

I do that - it's very hard to maintain weight/muscle when training for some of these long runs. As soon as I finish an med-long run, I'm downing a Core Protein milk from the nearest QT. I eat tons of meat, so that helps. I've sworn off anything longer than 15 miles...it's just a killer if you want to keep the physique of a male.

Lardasses that claim they can't lose weight are lying to themselves. CICO is pretty simple math, lol.

 

[1776]

I do that - it's very hard to maintain weight/muscle when training for some of these long runs. As soon as I finish an med-long run, I'm downing a Core Protein milk from the nearest QT. I eat tons of meat, so that helps. I've sworn off anything longer than 15 miles...it's just a killer if you want to keep the physique of a male.

Lardasses that claim they can't lose weight are lying to themselves. CICO is pretty simple math, lol.

I'm a fan of isopure protein. They aren't as heavy as a lot of the premade protein drinks out there, and they actually taste decent.


The bodyspace app is pretty good for tracking lifting. It has a huge database of exercises and lets you filter by equipment, muscle group, and, to some extent, goals.

 

[1776]

I died on the shoulder press....my shoulders are still trashed.

 

[1776]

Did a little hike at skidaway earlier today, then decided to walk downtown for a late lunch.

 

[Laufen]

5 mile run in the rain/mud yesterday.

 

[erkinator 2]

sat on my ass most of weekend at the campground,walked the dog 4 times

 

[1776]

~52k lifted

 

[2Glocks]

Yesterday was a 5 mile interval run with increasing burpees at each quarter mile aka BURPICIDES. Yehaw fellas, get out there and get fit.

 

[Laufen]

Ran a couple miles at work.

 

[Tedkennedy]

Ran the Pecos Run N Gun two weeks ago. Been running 3x a week since I got back. Been training with weights at lunch since last Monday. Had bicep/tendon problems in one arm then the other for almost a year, so easing into it.

 

[2Glocks]

Did a 12 mile ruck with some friends this AM

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[1776]

Did a 12 mile ruck with some friends this AM

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Ewwwww

 

[2Glocks]

Ewwwww

I’ll be sure to invite you next time I go! All you need is 30lbs of weight and a backpack


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[1776]

I’ll be sure to invite you next time I go! All you need is 30lbs of weight and a backpack


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I did that for a few years, with a shit load more weight, I'm good.

 

[2Glocks]

60lb sandbag workout this AM

1. 50 throws over a 5 foot fence, climb over fence each time and throw back
2. Run .25 mile
3. 100 yard bear crawl while dragging sandbag
4. Run .25 mile
5. 50 over shoulder throws
6. Run .25 miles
7. 50 more over shoulder throws
8. Run .25 miles
9. 25 sandbag squats
10. 15 burpees

MuH fUnCtIoNaL sTrEnGtH


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[2Glocks]

Millennium Workout today

1. 100 Jumping Jacks
   1. 100 Yard Sprint
2. 100 Lunges
   1. 100 Yard Sprint
3. 100 Squats
   1. 100 Yard Sprint
4. 100 Crunches
   1. 100 Yard Sprint
5. 100 Push Ups
   1. 100 Yard Sprint
6. 100 Arm Raises
   1. 100 Yard Sprint
7. 100 Flutter Kicks
   1. 100 Yard Sprint
8. 100 Low Squats
   1. 100 Yard Sprint
9. 100 Burpees
   1. 100 Yard Sprint

Didn't have time to hit 1000 exactly but I'm happy with 900 reps