Another health and fitness thread anyone?

Took last week off as a break. Back at it today.

Sprints 5x 10 sec on/ 50 sec rest @10.0mph, 10.3, 10.5, 10.7, 11.0

Push Up Press 5 x 5 @80, 95, 105, 120, 135

Pull Ups 3 x8 @BW
Push Ups 3 x 8

Dips 3 x 8 @BW,
Rope Face Pulls 3 x 12 @60lbs

 

Had my daughters music recital last night, went on for 3 hours. Got home late and didn't get to workout. Kind of upset with myself for being lazy. Got my bike ride planned for tonight. But got rain in the forecast, hope it blows over and I can still ride.

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Box Jumps 3 x 3 @BW, 1 min rest

Hang Cleans 5 x 5 @80, 100, 110, 125, 140, 2-3 min rest

Front Squats 3 x 18 @150lbs, 1 min rest

GHR 3 x 10 @BW, 1 min rest

KB Step-Ups 3 x 8 per leg @30lbs, 1 min rest

 

Got out in the morning before the rain. Did 2 hours on the bike and was pushing pretty hard. Legs have been sore all day at work.

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Barbell Rows 4 x 8 @135lbs
Landmine Shoulder Press 4 x 8 per arm @75lbs
Barbell Curl 3 x 8 @6olbs
Tricep Pressdown 3 x 12 @60lbs
DB Lateral Raises 3 x 12 @15lbs

 

Push Press 5 x 3 @80, 95, 110, 125, 145
Push Ups 3 x 8 @BW
Dips 3 x 8 @BW
DB Chest Press 3 x 8 @50lbs
Rope Face Pulls 3 x 12 @60lbs

 

Got in a good rip yesterday. One of my fastest rides, but mainly because I was on gravel the whole time because the trails were wet from the rain over the weekend. Most parks around here have a rule to not ride trail when wet, keeps from destroying them. Some how the horse people don't get the memo. Also saw quite a few bikes on the trails also. But all well, not my responsibility. Got just over 2 hours of hard peddling and just over 27 miles. Will be back out on Tuesday, plan to get back on trail by then.

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Nicely done!! I pushed out 236 flights of stairs in 30 minutes this morning then a light leg day after that. Leg extensions, leg curls, single leg press, calf raises, and double less incline press to round it out.

 

Yesterday, today is a rest day

Treadmill Sprints 5 x 10 sec sprint/50 sec rest @ 10, 10.3, 10.5, 10.7, 11.0 mph
Box Jumps 3 x 3 @BW
Hang Cleans 5 x 3 @80, 100, 115, 130, 150
Pull Ups 3 x 8 @BW
Front Squat 3 x 8 @155lbs
GHR 3 x 10 @BW
KB Step-Ups 3 x 8/per leg @30lbs

 

Got a great ride in last night. Good miles, just not real fast. I rode with a large group and had alot of fun.

Tonight I hand shoveled 6 yards of stone. Took 2 hours and kicked my butt.

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Light upper body workout today

Barbell Rows 4 x 8 @140lbs
Landmine Shoulder Press 4 x 8 per arm @75lbs

Barbell Curl 3 x 8 @60lbs
Tricep Pressdown 3 x 12 @80lbs
DB Lateral Raise 3 x 12 @12lbs

 

Hit a new PB on the stairs this morning - 242 flights/30 minutes. Beat my previous best by 5 flights, which I'm pretty happy with. I figured I'm going to be up North for the holiday weekend and may consume a few too many carbs and some adult beverages, so I wanted to give it a little extra today. Post-stairs lift was push day - overhead tricep extensions, incline dumbbell press, flat bench, dips.

I'm going to bring my ruck with me this weekend and get in a daily walk with the doggy while we're out of town.

 

Lateral Jumps 3 x 3 @BW

Deadlifts 5 x 3 @155, 185, 210, 240, 275

RDLs 3 x 10 @155lbs
KB Split-Squats 3 x 10 per leg @30lbs
DB Pullovers 3 x 12 @40lbs
Reverse Hypers 3 x 12 @BW

 

Yesterday:

Box Jumps 3 x 3 @BW
Hang Cleans 80/5, 95/5, 120/5, 135/3, 155/2
Push-Press 85/5, 100/5, 125/5, 145/3, 160/1

Today: 45 minute walk in 20lb weight vest

 

I ate like a fat cow over the holiday weekend so it was time to get back to work once we got home! Hit the gym both yesterday and this morning. 30 min / 235 flights yesterday followed by leg day. This morning was 5 miles on the elliptical followed by push day and some core work. Unfortunately I smashed my right pinky finger in the door of my truck last weekend and it's making grabbing and moving heavy weights a little more difficult than usual, but I'm working through it. Typing on a keyboard is interesting as well.

 

It's crazy how something so small can cause so much pain and you don't really know how much you use it until you hurt it.

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I've got in 2 rides this week. One on Sunday, which was a slower ride. Then on Tuesday which was about same distance, but much faster. Also did some bigger hill climbs on Tuesday. I've worked out at home doing body weight workouts on Monday and Wednesday. So really sticking with it. Actually I'm gaining weight, not loosing right now.

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Annual Friday-closest-to-birthday max deadlift day, hit 410 as a max lift, 10lbs for every year I have been alive.

135/5, 185/3, 225/2, 275/1, 315/1, 350/1, 375/1, 410/1

 

Got in a good ride this weekend. Did a good bit more hills than normal and was able to keep my speed up.

I still have a my personal challenge I have yet to attempt. Really want to do that all-day ride for as long as possible. Just between weather, kids, and work, it's hard to find time.

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Yesterday:

Hang Cleans 5 x 5 @80, 95, 105, 120, 135

Pull Ups @ BW 3 x 8
Push Ups@ BW 3 x 8

DB Lateral Raises @20lbs 3 x 8
Dips @BW 3 x 8