Workout Check-In Thread

*gasp*


*pant*


*struggles to reach keyboard from floor*

I...i did the thing. can i have a cookie now?

*passes out*

legs: squats, calves, lunges. followed by 20 min on heavy bag.

Cardio done.

Today, I did:

1. Static Back Extensions (60 sec hold)
2A. Barbell Split Squat
2B. Wide-Grip Lat Pulldown
3A. Barbell Deadlift
3B. Shoulder Press (or Lateral Raise)
4. One set each of the following with no rest; 3 rounds
a. Bodyweight jump squat (20 sec)
b. Bodyweight squat (20 sec)
c. Isometric squat (30 sec)

Last night

90 min walk with hills (happy doggy!)
Hour of yoga

My work schedule (two jobs) make my workouts irregular but none the less will put my workout in here. I have monthly goals I will meet. Since its late in the month these are to be completed by march.
12min mile and a half
400 leg press
15 pull ups in 2 minutes
75 sit ups in two minutes
150lbs tricep press. There are more I just don't have the right names for them atm Lol.

walking
yoga stretching
massage awakened muscles lol

Done

James checking in at the gym.

Full on BEAST mode: engage :evil:

LOL Check it out! :laugh:

http://www.piniful.com/wp-content/uploads/2014/01/jedi-workout-138928334448gnk.jpg

Done!

Walking warm-up
Squats (10) 50% depth
Pushups (10) modified version
Walking lunge (10) 50% depth
Dumbell row (10 each side) increased weight 1/2 lb
Plank (10) corrected form today
Jumping Jacks (30) modified version
Walking cool down

Twice

Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?

Mareeka wrote: Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?

That soreness is called DOMS (Delayed Onset Muscle Soreness) and can be reduced by starting out at 50% intensity in the first week before 100% a week later. There is plenty of anecdotal evidence that says exercising sore muscles actually helps to relieve the pain. Scientifically, this is known as the repeated bout effect. Make sure you eat properly to keep electrolyte levels up. Having a protein shake before, during, and after an intense workout helps. Creatine helps keep the soreness away as well.

Mareeka wrote: Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?

I, personally, prefer to do half as many reps at full depth, but I have literally no medical or scientific data to back up that preference. lol

jasonwilkins wrote: That soreness is called DOMS (Delayed Onset Muscle Soreness) and can be reduced by starting out at 50% intensity in the first week before 100% a week later. There is plenty of anecdotal evidence that says exercising sore muscles actually helps to relieve the pain. Scientifically, this is known as the repeated bout effect. Make sure you eat properly to keep electrolyte levels up. Having a protein shake before, during, and after an intense workout helps. Creatine helps keep the soreness away as well.

Staying hydrated (but not overly so!) helps a bit, too.

Ow. Ow. Owowow. Ow.

I did my time today and I'ma feel it all weekend. >.<

S2 yesterday; shoulders and triceps with a pair of dumbells.

I was making head way but work got in the way.. 6 day straights ment only 1 day for a visit to the country club and a work out. Well I guess a n hour in the gym is better tan not at all...

Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:

Brenna wrote: Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:

40 minutes X 3 per week of weight bearing (which does not have to be cardio) will maintain healthy and strong bones. The duration is necessary to produce new cells. Walk around the house, up and down the street, on a treadmill, back and forth in a room or vineyard to vineyard . . .

Brenna wrote: Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:

Yep :side:


S1 for me today. Cable; seated press, seated row, overhead row w/ tricep extensions, and curls.

Back to the gym tomorrow, last LONG DAY of work today then back to normal hours.....