General Workouts

shodan

It is but that was a bit of a rant. I can manage. We got a new DCI and the poor fella didn't know what hit him when i saw him in the kitchen there other day and he asked me how I was.... [emoji23] Don't think he'll be doing that again!

bubs999

Been busy at it this week. Sunday was a 27km mountain bike ride over the trails.
Monday was a 10k run, followed by my 5x5 routine.
Yesterday was 27km on the bike again, doing the same trails, but a lot quicker as no mates to stop and chat with. Then 2hrs in the gym working biceps and a bit of abs.
Today I plan on running again, then possibly hit the gym if I'm not exhausted

reiteration

great stuff - no kettlebells for me this week as traine ron holiday - so, gym mon, wed, and fri...

last night was the pull session...
tried to do pullups but forearms were a bit sore so gave up (normally do ~50 in sets), so, alterted my routine (and will keep doing it I think) -

Deadlifts – worked my way upto 130kg – no belt or strap…failed on 140kg tho…

single arm Seated cable rows @ 28.75kg – 15 ish sets at various heights from very low to high up

Narrow lat pulldown 3x8 @ 68kg

Dumbbell rows @ 32kg 3x8

Seated dumbbell rows 3x8 @ 16kg - good for mid back

3x10 shrugs @ 32kg

Seated incline dumbbell bicep curls @ 12kg

Seated side dumbbell side curls @ 8kg

3x8 standing dumbbell curls @ 12kg

Then a couple of sets of hanging leg raises 2x10

shodan

Great stuff guys. I'm very jealous, between Doris and I both working 45  hours per week, both doing different shift work and the kids on school holidays, the best I can do is a little bit of swimming with them and a little bit of world at home, but that is very rare!
Put on a few pounds over the last few weeks due to lack of exercise and bad diet too[emoji26]

reiteration

yeah, easily done - I put a few pounds on when I was in holland... and the broken scales at the gym have me down at nearly 15 stone now which I know is incorrect...!

bubs999

My ex wife has the kids this week and the new lady I've been seeing had been away for 3 weeks, so plenty of time to myself to gym, run and bike!
That ends tomorrow when they all come back and I'm back on shift Monday. After 12hr day on the car, I'm never interested in doing anything

shodan

Yeah it's exhausting eh! Enjoy your last few hours of P&Q!

shodan

Had a day off today so I did a triathlon..... Joke!
Fancied testing the dodgy knee with a little jog so got the kids on their bikes and off we went.
Got home, had lunch then took the kids off for an hour's tennis (redefined what I thought I knew about frustration) then a couple of hours in the pool...

shodan

Finally managed to get into the gym today! I've decided I specifically want to lose fat (don't know how much in weight, but I'd like to get my body fat percentage down by 5%).
Anyway, for me cardio has to be quick, fun, challenging and a bit different.
So I set up an interval timer for skipping - or rope jumping as it seems to be known as.
2 minutes of skipping, 30 seconds of either a body weight exercise like push-ups, sit ups, burpees, mountain climbers or kettlebell exercises. Did this for 8 rounds with no breaks or stops except for when catching the rope on my feet occasionally.

This was exhausting!
Then hit some chest with low to high cable crossovers, abs and obliques with mid height slow cable side twists and more chest with the pecs dec machine.
Loved it and back in the groove!

swiftpete

I'm now doing a push pull legs routine as I have tired of balls out training every time. After a hard day at work maxing out all your lifts every time is just no fun and if it's no fun I don't want to do it. I've decided to do 5x10 on my big lifts. So my 3 workouts are comprised of squats and deadlifts for legs, Bench, dips and overhead press for push and finally pull-ups, rows and curls for pull. Never really hit arms directly and they're just under 15 inches so I thought I'd try and finally get them over the 15 inch mark. I'm lucky in that although I have a little bit of fat round the middle, my arms have always stayed very lean so look alright in a T shirt, just not big enough! Vain I know..

5x10 is exhausting after doing 5x5 for ages. Double the amount of reps means you have to dial the weight back. It's really hard work but it's fun again as I'm having a change.