It's been awhile. I've been doing mainly pushups here and there but did this yesterday 5/20. Set 1 (With 10lb dumb bells) Curls x 20 Shoulder presses x 20 Reverse fly x 20 Overhead curls x 20 Set 2 Curls x 15 Shoulder presses x 15 Reverse fly x 15 Overhead curls x 15 Some ab slide workout. I lost count. Today 5/21 Squats x 65 ( breaks between though) Been trying to get back into working out but work has gotten to me and a little depressed. I did run 3.3 miles around Ala Moana beach last week. It felt great. The ocean looked restored, people looked happy, and that nice sun and fresh air.
Tuesday: biked 7.6K to get back from the garage, then ran 2.5K @ 4:16/K to get back home, then mountain biked 15.4K on trails. Wednesday: mountain biked 16K on trails Thursday: ran 7.5K @ 4:43/K + another 3.0K @ 5:35/K Today: road biked 37K @ 30.2 KPH.
5/21 8:24 Bench Press 135 pounds 1x10 225 pounds 1x10 290 pounds 1x4 (pause) 296 pounds 1x4 (pause) 310 pounds 1x3 (pause) 313 pounds 1x2 (pause) 287 pounds 1x5 (pause) 288 pounds 1x4 (pause) Dumbbell Overhead Press (Seated/no back support) 60 pounds (each) 1x8 60 pounds (each) 3x7 55 pounds (each) 1x10 55 pounds (each) 1x9 55 pounds (each) 1x8 Dumbbell Lateral Raises 40 pounds (each) 5x10 Dumbbell Vertical Raises 35 pounds (each) 5x10 Reverse Dumbbell Fly's (Arm's straight) 30 pounds (each) 5x12 Close Grip Bench Press 245 pounds 1x7 260 pounds 1x4 265 pounds 1x4 275 pounds 1x3 277 pounds 1x2 Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x12 Dips 3x27 1x25 1x20 Unilateral Dumbbell Overhead Tricep Ext. (seated) 25 pounds (each) 5x10 2:00 5.10 miles in 37 minutes and 10 seconds
5/25 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 110 pounds (each) 5x10 Incline Bench Press 240 pounds 1x6 250 pounds 1x5 260 pounds 1x3 262 pounds 1x3 265 pounds 1x1 205 pounds 1x8 195 pounds 1x8 185 pounds 1x10 Decline Dumbbell Bench Press 85 pounds (each) 7x10 Decline Knuckle Push Ups 3x17 1x15 Neutral Grip Dumbbell Bench Press (feet on bench) 75 pounds (each) 2x10 75 pounds (each) 1x9 80 pounds (each) 1x8 Unilateral Dumbbell Kickbacks 65 pounds (each) 5x10 Supinated Dumbbell Skullcrushers 35 pounds (each) 3x15 40 pounds (each) 2x12 Close Grip Bench Press Press (feet on bench) 185 pounds 1x10 187 pounds 1x8 188 pounds 2x8 187 pounds 1x7 Unilateral Dumbbell Overhead Tricep Ext. (seated) 25 pounds (each) 5x10 5/26 Dumbbell Rows (Perpendicular to Bench) 115 pounds 5x10 Pull Ups 3x12 2x11 Barbell Rows 195 pounds 2x10 200 pounds 1x10 203 pounds 1x8 206 pounds 1x8 Chin Ups 2x11 3x10 Incline Batwing Rows 80 pounds (each) 2x8 75 pounds (each) 3x10 Barbell Shrugs 185 pounds 3x10 190 pounds 2x10 Dumbbell Spider Curls 50 pounds (each) 1x11 50 pounds (each) 3x10 45 pounds (each) 1x12 Alternating Hammer Curls (seated) 50 pounds (each) 5x10 Pronated Barbell Curls (ez-curl) 85 pounds 2x10 80 pounds 3x10 Bent-Over Concentration Dumbbell Curls 40 pounds 3x12 35 pounds 3x12 (fat grip) 5/27 9:50 10.06 miles in 1 hour 21 minutes and 53 seconds 3:20 Goblet Squats 95 pounds 5x10 Stiff-Leg Dumbbell Deadlifts 85 pounds (each) 5x13 Dumbbell Glute Bridges 85 pounds 5x15 Seated Plate Calf Raises 45 pounds 5x25 Step-Ups 5x12 Standing Calf Raises 5x20 Monday and Tuesday were both solid days of lifting but nothing major. Today lifting was just easy stuff for some higher reps because it was after a 10 mile run. Also did some yardwork yesterday and did so that is something to add on. So at the moment I lifted three times, ran 10 miles, and did some yardwork in the past three days.
5/28 Bench Press 135 pounds 1x10 225 pounds 1x10 290 pounds 1x5 (pause) 295 pounds 1x5 (pause) 303 pounds 1x3 (pause) 311 pounds 1x3 (pause) 315 pounds 1x3 (pause) 300 pounds 1x4 (pause) Dumbbell Overhead Press (seated) 75 pounds (each) 2x10 75 pounds (each) 3x8 70 pounds (each) 2x10 Dumbbell Lateral Raises 40 pounds (each) 5x10 Dumbbell Vertical Raises 35 pounds (each) 5x10 Reverse Dumbbell Fly's (arm's straight) 35 pounds (each) 5x10 Close Grip Bench Press 245 pounds 1x6 260 pounds 1x4 275 pounds 3x3 Dumbbell Skullcrushers 50 pounds (each) 5x10 Dips 90 pounds 2x10 90 pounds 3x8 Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x12
05/23: ran 7.5K solo @ 4:53/K 05/24: ran 10.0K solo @ 4:55/K 05/26: mountain biked 8.6K with my daughter 05/27: mountain biked 9.0K with my daughter + ran 5.0K @ 4:53/K with my daughter 05/28: mountain biked 13.2K with my daughter 05/29: mountain biked 3.5K with my daughter + ran 6.3K @ 5:05/K with my daughter 05/30: mountain biked 7.8K with my daughter 06/01: ran 5.0K solo @ 4:19/K (21:37 - season's PB) + 2.5K @ 6:34/K 06/03: ran 10.5K with my gf @ 5:13/K 06/04: ran 5.0K solo @ 4:39/K
6/1 Bench Press 135 pounds 1x10 225 pounds 1x10 286 pounds 1x10 Dumbbell Bench Press 110 pounds (each) 5x10 Slight Incline Bench Press 245 pounds 2x5 255 pounds 1x5 265 pounds 1x3 270 pounds 1x2 205 pounds 1x8 195 pounds 1x9 185 pounds 1x10 Decline Dumbbell Bench Press 85 pounds (each) 7x10 Decline Knuckle Push Ups 3x18 1x15 Dumbbell Fly's (arm's straight) 35 pounds (each) 3x12 Unilateral Dumbbell Kickbacks 65 pounds (each) 5x10 Close Grip Bench Press (feet on bench) 150 pounds 1x12 (pause) 155 pounds 1x10 (pause) 160 pounds 1x10(pause) 165 pounds 1x8 (pause) 170 pounds 1x8 (pause) Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x12 Unilateral Dumbbell Overhead Tricep Ext. (seated) 25 pounds (each) 3x12 30 pounds (each) 2x11 15 pounds (each) 1x10 (drop set) 10 pounds (each) 1x10 (drop set)
I’ve been doing a lot of hiking lately. It hasn’t made me slim down any, but it’s made my legs incredibly strong and given me visibly buff thighs if/when I flex, despite how curvy I am. I’ll never be shredded and slender or something unless I go back to being anorexic, too, but it’s nice to at least be strong and have. Like. Almost indefinite physical endurance during light to moderate cardio unless it’s super hot and I can’t cool down. Gonna keep hiking; also one of the few ways I’m maintaining my grip on sanity during the quarantine.
06/07 (AM): ran 12.5K @ 5:23/K with my gf 06/07 (PM): biked 15K @ 20.0 KPH with my gf 06/08: ran 6.0K solo @ 4:39/K 06/09 (AM): biked 16.8K @ 19.6 KPH with my 5 y.o. on the Trail-A-Bike 06/09 (PM): biked 17.0K @ 18.4 KPH with my 5 y.o. on the Trail-A-Bike
6/8 8:30 Bench Press 135 pounds 1x10 225 pounds 1x10 287 pounds 1x9 Dumbbell Bench Press 110 pounds (each) 5x10 Incline Dumbbell Bench Press 90 pounds (each) 3x8 95 pounds (each) 2x6 95 pounds (each) 1x5 85 pounds (each) 1x9 85 pounds (each) 1x8 Decline Bench Press 135 pounds 1x12 (pause) 150 pounds 1x12 (pause) 165 pounds 1x12 (pause) 180 pounds 1x10 (pause) 195 pounds 2x8 (pause) 200 pounds 2x8 (pause) Push Ups 45 pounds 3x10 Incline Dumbbell Fly's (arm's straight) 20 pounds (each) 3x20 Dumbbell Skullcrushers 50 pounds (each) 5x10 Close Grip Bench Press 205 pounds 3x8 215 pounds 1x5 220 pounds 1x5 Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x12 Dips 3x20 2x16 2:30 24 minutes walk outside 6/9 8:10 Dumbbell Rows (Perpendicular to Bench) 115 pounds 5x10 Pull Ups 3x12 2x11 Barbell Rows 205 pounds 1x10 210 pounds 1x10 215 pounds 1x8 220 pounds 1x8 208 pounds 1x10 Chin Ups 10 pounds 3x10 5 pounds 2x10 Incline Batwing Rows 85 pounds (each) 2x8 80 pounds (each) 2x10 75 pounds (each) 1x12 Dumbbell Shrugs (seated) 50 pounds (each) 3x12 40 pounds (each) 2x15 Barbell Curls (ez-curl) 110 pounds 2x10 105 pounds 2x10 100 pounds 1x11 Altenrating Hammer Curls 50 pounds (each) 5x12 Pronated Dumbbell Curls 40 pounds (each) 3x10 35 pounds (each) 2x12 Barbell Curls 60 pounds 2x12 (fat grips) 65 pounds 1x11 (fat grips) 70 pounds 1x10 (fat grips) 73 pounds 1x8 (fat grips) 2:30 3.20 miles in 24 minutes and 28 seconds
6/10 Standing Calf Raises 5x20 Goblet Squats 110 pounds 5x12 Stiff-Leg Dumbbell Deadlifts 90 pounds (each) 5x12 Dumbbell Glute Bridges 90 pounds 5x15 Seated Plate Calf Raises 70 pounds 5x20 Step Ups 5x20 Dumbbell Leg Curls 15 pounds 5x10 Split Squats 5x12 6/11 Bench Press 135 pounds 1x10 225 pounds 1x10 297 pounds 1x5 (pause) 305 pounds 1x4 (pause) 315 pounds 1x3 (pause) 320 pounds 1x2 (pause) 317 pounds 1x3 (pause) 295 pounds 1x4 (pause) Dumbbell Overhead Press (seated) 75 pounds (each) 3x10 75 pounds (each) 2x8 70 pounds (each) 1x9 70 pounds (each) 1x8 Dumbbell Lateral Raises 40 pounds (each) 5x10 Alternating Dumbbell Vertical Raises (seated) 25 pounds (each) 3x12 30 pounds (each) 2x11 Reverse Dumbbell Fly's (arm's straight) 35 pounds (each) 5x10 Close Grip Bench Press 247 pounds 1x7 261 pounds 1x5 276 pounds 1x3 280 pounds 2x3 Unilateral Supinated Dumbbell Kickbacks 55 pounds (each) 5x13 Dips 100 pounds 3x8 102 pounds 2x6 Two-Handed Dumbbell Overhead Tricep Extension (seated) 35 pounds (each) 2x8 30 pounds (each) 3x10
06/12: ran 5.0K @ 4:52/K 06/14: mountain biked 10.6K with the kids and my gf 06/15: ran 10.0K @ 4:45/K 06/16: mountain biked 22.0K @ 13.5KPH on technical trails 06/17: mountain biked 42.2K @ 25.0KPH on the road 06/18 AM: ran 9.4K @ 4:54/K (by +33°C... yuck) 06/18 PM: mountain biked 9.4K @ 20.5KPH on the road
6/15 Bench Press 135 pounds 1x10 225 pounds 1x10 287 pounds 1x9 Dumbbell Bench Press 110 pounds (each) 4x10 110 pounds (each) 1x9 Incline Bench Press 185 pounds 1x8 (pause) 190 pounds 1x8 (pause) 195 pounds 1x8 (pause) 205 pounds 1x5 (pause) 210 pounds 1x4 (pause) 215 pounds 1x4 (pause) 175 pounds 1x8 (pause) Decline Dumbbell Bench Press 90 pounds (each) 1x10 90 pounds (each) 1x7 85 pounds (each) 3x10 85 pounds (each) 1x9 80 pounds (each) 1x10 Decline Knuckle Push Ups 4x12 Dumbbell Fly's (arm's straight) 35 pounds (each) 4x12 Unilateral Dumbbell Kickbacks 60 pounds (each) 5x12 Close Grip Bench Press 205 pounds 1x8 207 pounds 1x8 210 pounds 1x7 212 pounds 1x6 215 pounds 1x6 Dips 45 pounds 3x11 50 pounds 2x10 Two-Handed Supinated Dumbbell OH Tricep Ext. (seated) 20 pounds (each) 3x10 20 pounds (each) 2x11 15 pounds (each) 1x10 (drop set) 10 pounds (each) 1x10 (drop set)
6/20 Bench Press 135 pounds 1x10 225 pounds 1x5 290 pounds 1x3 328 pounds 1x1 (pause) 345 pounds 1x1 (pause) 358 pounds 1x1 (pause) 367 pounds 1x0 266 pounds 1x11 Leg Raises (laying down) 4x18 1x15 Side-Planks 5x45 seconds Sit-Up Two Punches 5x25 Push Ups 1x43 Mountain Climbers 5x35 Push Ups 1x40 Toe-Touches 1x12 1x15 1x12 1x15 1x12 Push Ups 1x35 Plate Rotations 45 pounds 5x15
6/21 Deadlifts 137 pounds 1x10 317 pounds 1x5 457 pounds 1x3 547 pounds 1x1 567 pounds 1x1 427 pounds 1x10 417 pounds 1x10 407 pounds 1x10 457 pounds 2x3 Standing Calf Raises 5x20 Dumbbell Split Squats 39 pounds (each) 5x10 Dumbbell Leg Curls 39 pounds 5x12 Hop-Ups 5x10