walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,926 
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Post by walkswithblackflies on Nov 30, 2015 10:09:04 GMT -8
Work and holidays pretty much put a nix on any thoughts of exercise. Time to get back in the saddle!
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Post by rwtb123 on Dec 5, 2015 3:40:48 GMT -8
Over the 4 days through Dec 4th I completed a complete 3 way split weight training cycle (legs/shoulders-arms/chest-back).I am getting use to the chest/back antagonistic supersets so upped the volume starting with bench press/cable pulldown supersets then on to one-armed incline cable flies paired with barbell rows-deadlifts.I am really enjoying this change up.We have been having record rainfall so far in Dec which is suppose to be the start of the dry season so I did no cycling or walking or yardwork(since it is mostly watering and weeding to keep things green).
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Deleted
Deleted Member
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Post by Deleted on Dec 5, 2015 14:40:22 GMT -8
For the week of 29th Nov. I did 1 1.5 hour work out on the Versa Climber, 3 1 hour workouts on the Versa Climber wearing a 20 pound vest, and 3 1 hour weight sessions at the gym. I kept on with meatless lunches and we found that pectin is a FODMAP trigger for my wife.
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zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,876
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Post by zeke on Dec 6, 2015 12:14:42 GMT -8
I am doing a 30 day Plank challenge. Adding 10 secs every day, and timing it by the stop watch on my phone. Today marks 2 minutes. Looking forward to hitting 5 minutes on Xmas, and 6 minutes on NYE. I think 6 is enough though, so I won't be continuing to add time every day after that.
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Post by rwtb123 on Dec 12, 2015 2:11:46 GMT -8
For the 7 days through Dec 11th I went back to a 4 way split (legs/shoulders-arms/chest/back) as supersetting heavy bench with pulldowns was causing too much stress to my elbows.I walked perhaps 10 miles total and stayed of the bike all week.I can tell I am not doing enough aerobics so I am going to try to increase the walking/biking going forward.
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Deleted
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Post by Deleted on Dec 12, 2015 12:21:41 GMT -8
For the week of 6 Dec. I did a 1 hour session plus 2 30 min. sessions on the Versa Climber and I sepnt a bit more then 4 hours with weights. I gave my legs a rest from using the 20 pound vest on the Versa Climber, last week. My wife tried garlic and NUUN this past week without issue. Finally, can get some spices back into the meals. We been on a hunt for a jam/jelly product with out pectin.  |
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zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,876
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Post by zeke on Dec 13, 2015 16:44:25 GMT -8
3 minute Plank today, on my forearms. Still climbing 100 flights 3 x a week, walking a few miles each day, and lifting as I can. Paddling once a week.
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Post by wondermonkey on Dec 13, 2015 19:01:13 GMT -8
My recent hilly hike excursion reaffirmed my need to work on certain things which I had anyway.
So....
Tomorrow is Monday and I'm doing a superset of Chest/Back
Warmups, etc
Flat flye / High Row
Incline press / Chins
Decline press / Low v-handle row
I have some hitting lessons that evening but if possible I'll use my bike trainer for a small amount of evening sweat.
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Post by wondermonkey on Dec 14, 2015 5:46:58 GMT -8
Nice workout this morning. I've had some time away from the gym so I didn't go full bore.
When I'm easing into a routine I like to do a superset approach. Push/pull... opposing muscles. It's a good way to get a bunch done in a short amount of time and keep your heart rate up.
Flat chest / Row
Incline chest / chin (or pulldown)
Decline chest / upright row
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rebeccad
Trail Wise!
Writing like a maniac
Posts: 12,666 
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Post by rebeccad on Dec 14, 2015 8:09:30 GMT -8
I've been maintaining... no significant deviations from the norm. So can someone explain to me why I've gained 5.5 lbs in the past 3 days?  :D" class="smile"] Sounds like bloat. Are you about to start your period?  I've been maintaining...doing my 2-3 weight workouts each week, and 3-4 days running, 2 swims. What I'm missing is the long weekend workout. Conditions (mine and weather) haven't been good for a long bike ride, and though we've been doing "trail runs" I max out at 3 miles, so not quite the same as an all-day workout. |
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,926
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Post by walkswithblackflies on Dec 16, 2015 4:34:02 GMT -8
Are you about to start your period? Hmmm... I've been complaining about the friggin' heat in the office is lately. Set to just below broil. Maybe menopause?  Staying the course. No formal exercise to a hectic schedule. It's turning me into a Scrooge, and I'd better be seeing a substantial raise sometime during the next two weeks. That said, I've been doing some strenuous yard work (bucking/splitting wood, etc.). Got out for a hike on Monday... 9 hilly miles. It had been awhile. |
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Post by wondermonkey on Dec 16, 2015 6:01:30 GMT -8
Yesterday was shoulder day. I focus on imbalances like I do in my other workouts.
Flyes to the rear
dumbbell shrugs
barbell press
reverse pec deck
hanging clean and presses
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Post by wondermonkey on Dec 16, 2015 6:45:40 GMT -8
Oh yeah... today is leg day. I've been away from leg day for a while so I'm going to go through the basic motions so I don't end up laying in a heap the next few days weeping. After my pre-workout warmups I'll do:
3 x very light leg extensions and leg curls superset with hip, lower back, etc. stretches between. These are for warmup puprposes
4 x squats (I never go heavy on these)
4 x leg press
4 x a hamstring exercise, not sure what yet
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Post by rwtb123 on Dec 16, 2015 12:53:33 GMT -8
I should have known better than to give advice to a coach, lol.Definitely,sounds like you know what you are doing.I am going to have to do a 3 on to get through this week as I have been resting and doing more walking but will start now with legs which I find easy to put off but very rewarding when I finally train them.
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Post by wondermonkey on Dec 16, 2015 14:17:43 GMT -8
Over the 4 days through Dec 4th I completed a complete 3 way split weight training cycle (legs/shoulders-arms/chest-back).I am getting use to the chest/back antagonistic supersets so upped the volume starting with bench press/cable pulldown supersets then on to one-armed incline cable flies paired with barbell rows-deadlifts.I am really enjoying this change up.We have been having record rainfall so far in Dec which is suppose to be the start of the dry season so I did no cycling or walking or yardwork(since it is mostly watering and weeding to keep things green). Sorry I missed this! I do enjoy supersets even when I'm gong as hard as I can go. I know it reduces the numbers on my lifts but I don't care about that. If I had time and desire to workout each day I'd go in and focus on a small set of things and have at it. I also like the increased calorie burning of a superset program. Moving quickly you can really keep that heart rate up. |
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Image Credit / Coolkat
:D" class="smile"]
