My 40kg dumbell today 3 sets of 15 of every arm work out you can pretty much think of. Yesterday a hour run I alternate between these two I don't use a gym can't afford the fees so over the years ive been doing my own thing at home.
3/2 1.24 miles in 16 minutes Leg Press (decline) 450 pounds 1x12 500 pounds 1x12 520 pounds 1x12 530 pounds 1x12 540 pounds 1x12 Squats 227 pounds 1x10 232 pounds 1x10 237 pounds 1x10 242 pounds 1x10 247 pounds 1x10 277 pounds 1x8 277 pounds 3x5 282 pounds 1x5 232 pounds 1x10 Seated calf raise 90 pounds 1x102 90 pounds 1x100 90 pounds 1x30 90 pounds 1x20 90 pounds 1x10 Leg curls machine 140 pounds 2x10 140 pounds 1x8 140 pounds 1x5 135 pounds 1x6
stairclimbing 100 sets Traps, 15 sets, 5 exercises I'm back at Gold's. I think I'm mostly done at the YMCA already. That place was making me feel claustrophobic. I need a lot of room to romp around, heh.
Fell on my head on the ice while skating with my daughter on Sunday, stiff neck and back since, didn't do anything yesterday.
^^ i was going to ask how are you doing, after the fall, it sounds that your going to hurt for a while ^^
yesterday, did about 90 minutes on the elliptical in one setting and paid the price for it, won't be doing that again
3/4 Planet: 1.71 miles in 23 minutes Ab crunch machine (horizontal) 180 pounds 2x10 165 pounds 1x10 150 pounds 1x10 140 pounds 1x10 Leg raises (tucked in) 3x20 1x15 1x16 Ab machine (arms straight) 150 pounds 1x12 130 pounds 1x12 110 pounds 1x15 Situps (decline) 1x15 1x10 Ab crunch machine (vertical) 170 pounds 2x5 Side planks left side: 30 seconds right side: 30 seconds Planks 70 seconds .41 miles in 6 minutes Leg raises 1x15 1x10 leg raises (tucked in) 1x21 1x5
Skied 11.1K @ 4:04/K. Pretty warm out today (0C). Neck and back were a bit better today, but now I have some extra pain in the left arm because of all the tension created in the 2 other spots. I might have to see my osteopath soon...
3/5 15 minute walk outside in snow Bench Press 135 pounds 1x8 155 pounds 1x6 175 pounds 1x4 195 pounds 1x2 210 pounds 1x1 215 pounds 1x1 155 pounds 1x10 145 pounds 1x10 135 pounds 3x10 Pushups 1x37 1x24 1x20 1x28 1x19 1x14 1x10 Worked out at home today since roads are too bad to get to gym. Awesome day though. New bench max is 215 pounds while previous was 212 pounds. Last chest day I couldn't do 212 and they ended up being negatives. The chest day before that was when I did 212. Also first time I bench 155 pounds 1x10. I have done 152 pounds 1x10 but when I do 155 pounds or 157 pounds I could only do 9. 155 was my max a little less then two years ago (On a smith machine which means on free wight it would be less) and now I can bang out 10 reps.
Also since I started to change up the running to strength/speed instead of endurance Ive noticed an increase of strength mostly in my chest and triceps. Also my weights been around 181-185 pounds on average now instead of 175-180.
3/6 1.35 miles in 18 minutes Dips 25 pounds 3x12 25 pounds 2x10 Overhead Press (dumbbell) 90 pounds (total) 2x10 90 pounds (total) 1x7 80 pounds (total) 1x9 80 pounds (total) 1x7 Chinups 2x10 1x8 Skull Crushers (barbell) 50 pounds 5x10 Overhead Press (dumbbell) 90 pounds (total) 1x10 90 pounds (total) 1x9 90 pounds (total) 1x5 Shrugs (dumbbells) 70 pounds (each) 2x10 Dips 25 pounds 1x10 Skull Crushers (barbell) 60 pounds 1x8
