Another health and fitness thread anyone?

Knocked out 230 flights on the dot this morning. Followed up with leg extensions, leg curls, incline leg press and weighted step-ups. We have our company party this afternoon and we have our annual plank challenge so I avoided core this morning. The winning time is usually in the 4-5 minute range. I finished second last year, but I feel like I was in much better shape then and of course I was a year younger. We'll see how this goes!

 

Who won last year? Any one from show?

 

Nah, that was one of our office people. We run an IT consulting and web development business, and all of our "real" employees aren't people from the show.

The BHOD team is just a bunch of random weirdos we met on the internet who like to shoot and film things.

 

Monday
Bench Press 4 x 6 @185ls
Rope Face Pulls 4 x 12 @70lbs

DB Shoulder Press 4 x 8 @35, 40, 45, 45lbs
Palloff Press 3 x 30 secs/side @40lbs

Tricep Pressdown 3 x 8 @120lbs
Rope Rotations 3 x 12/side @50lbs

Today:
Sprints 5 x 10sec/50sec rest @10.5 mph and 10% incline
Hang Cleans 5 x 3 @120lbs
Snatch High Pulls 4 x 6 @120lbs
Front Squats 3 x 8 @120lbs

 

Not a chance I was winning that competition yesterday. I dropped out at 2:30 which is pretty decent considering I probably haven't done a plank since our party last year. Winning time this year was 3:35.

I need to step it up for next year.

 

Today, I decided to do a little less cardio and a little more heavy lifting, so I stretched and did 10 minutes on the elliptical to warm up. To finish it off, I did a flat bench press, skull crushers, incline dumbbell press, tricep extensions, chest flies, and dips.

 

Finished off the week with workout #4 - pushed the pace on the stairs and got 236 flights in 30 minutes. I started in on a leg workout after that but had to cut it short and get into the office early. So, I only got through leg extensions and leg curls. Today was single rep max on leg extensions and I hit 230 lbs.

I may have been able to do more, but my knees do not like that one bit. Rather than risk injury, I called it good enough. The general theory is that you should be able to leg extension your body weight so I'm still doing good enough.