Workout Check-In Thread

ab day & leg day hurray...!!
most disliked day but needed lol

5x crunches on incline of 30
5x squats 40lbs
5x lunges 10lbs -> 40lbs
5x step ups -> balanced
plank for as long as possible x5

First attempt at the three body weight circuits. Killed, but the burn was most enjoyable hehe. Looking forward to having this a part of my daily routine!

By the way, I took elements from these two videos for my stretches and warm-down:

Basic Introduction To Yoga

Basic Introduction to Qigong

Three body weight circuits done for the day!

20 squats
10 push ups
20 lunges
10 'dumbbell' (Roman bust) rows
15 second plank
30 star jumps/jumping jacks
1 partridge in a pear tree

x3

20 x 2 x ( x 2 hands) x 3 kg biceps full swing.
20 x 4 push ups
20 x 4 air squats
20 x 2 x ( x 2 hands) x 3 kg biceps full swing.

I haven't been around for a while, work has prevented me from doing much online but I have kept with my workout schedule fairly consistent. I try for 4 days a week sometimes work gets in the way but I rarely get less than 3 days a week. Currently I am doing chest, back, shoulders and arms days with heavy squats every day. It's a variation of the Smolov squat program while I maintain a full body workout. On the good side my back has for the most part healed so I started doing light weight high rep deadlift again.

Arm day is wrapped up -

15lb Warm up Curls followed by,
40lb, 20lb, 25lb, and finally 15 lb curls to fail...

Rounded with a nice bicep peek work out - 10lbs
and a bicep suicide workout 15lbs for 3 sets and 10lbs for final set.

---

Tossed a bit for Phase 1 Shii - Cho training in to loosen up the wrists, hands and arms. Giving me the tired training bonus! Tired muscles remember more than lazy ones

I woke up early and actually exercised!

10x Wall Extension
10x Cat-Camels
10x Scapular Shrugs

10x Push-ups
20x Leg lifts

Saturday 27 Feb:

Deadlift, 5 reps x 4 sets @ 127#
Kettlebell swings, 20 reps x 5 sets @ 36#
KB/DB squats, 5 reps x 5 sets: 4 sets KBs, 2 x 26#; 1 set DB 30#
Rows, 10 reps x 3 sets, 25# Marcy grip plates

... and then my left wrist, which I fell on in my icy driveway Thursday night, got all stiff and sore.

Better now, Sunday morning!

--Zabeth

• Military press @ 60 kg - 5 * 12
• Lateral raises @ 5 kg - 5 * 12

• Leg press @ 160 kg - 5 * 12
• Abductors @ 50 kg - 5 * 12
• Adductors @ 50 kg - 5 * 12

• Obliques @ 20 kg - 5 * 15

• Crunches -- 125

Went 1.52 miles today with fully loaded SAR pack as a gear test. Pup was also loaded with his pack full of gear. Gear test successful. I'll be going further distances as I continue training and working my radio and training my pup.


May you walk in beauty, the Jedi Way.

Did .82 miles tonight as a night gear test with pup. Pack loaded minus water. Looks good. Will continue to increase distances as I get my gear comfortably resting on my back and as my pup continues to grow.

Tuesday (9 March) afternoon session:

spin warm-up
front squats w/52# bar, 3 x 5
front squats with 30# db & 35# Fatbell, 2 x 5
bent-over rows w/35# Fatbell, 3 x 10
kb swings w/35# kb, 2 x 30
push-ups: 1 set 10 reps
14# medicine ball "v" crunch, 10 reps
stability ball plank, 90 seconds
alt overhead press, #30 db, 8 x 3
deadlift: 147# x 3 reps
session total time: ~25 minutes, minimum rest

next activity: Saturday long bike ride (weather permitting)

--Zabeth

Did 2.78 miles in full SAR pack, 45 pounds, includes one and half gallons of water. I was shooting for three miles ended up misjudging so got 2.78 instead.

Have modified the pack a bit, including the weight of my pack to get it off my back and onto my hips. Have consulted with a backpack specialist to help center my gear and make it easier for me to carry. That has helped a lot!

I still have to add some gear including quality rain stuff and finish rounding out my first aid kit, but am pretty pleased.

Need to work my boots a bit....they were rubbing.

Also successful ham radio test in the field, K9 Mobil. Hit repeater full scale and talked to another operator over 100miles away.

Go Team Kenobi!

Today was a rest day, so today's workout was a light one.

15 minutes on punching bag and 40 pushups.

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Worked with weights last Saturday ... did a sprint workout Sunday ... This week with the time change, it's several days off to get my circadian rhythms back in synch.

Two miles today with SAR pack and pup. Worked scent training for one mile and then the second mile was half mile hike down to a beautiful falls and then back up. My calves are killing me! Beautiful view though. Just what I needed to recharge my batteries.


May the Force be with you, Always. Walk in Beauty.

J_Roz wrote: My calves are killing me!

One snowy January day I climbed the Bunker Hill Monument. The Park Attendant at the base warned me it would do a number on my calves. It did! I was in real discomfort the whole flight home the next day. BUT WHAT A VIEW.

Thank you for posting!

It's the beginning of my "Health & Fitness Second Quarter" (April-June) and my weight was 133.5 this morning, 25# less than where I was a year ago. I'm experimenting with kettlebell complexes this Q, although I will still deadlift & pull-up etc. The low-carb/semi-Paleo approach has really worked for me. "N=1."

May the Force be with you!

Did a mile and a quarter yesterday in SAR training ex cerise in heavy woods/brush. It was swampy and very difficult to navigate. Usually a mile doesn't bother me but I worked up a serious sweat pushing through that brush tracking and then using infrared equipment. This was also at 9pm so it was dark and slightly dangerous. Lots of snow and ice cold water....brrrrr. My equipment held well except for my ham radio that I snapped the belt clip off.

Finished with a quarter mile search with my pup and my instructor viewing our searching techniques.


I know this isn't in a gym type work out but I'm bushed! So is my pup. We didn't get home until almost 1am.....a nap is totally in order...


May the Force be with you, Always. Walk in Beauty.

Warm up
Med Ball Circuit (squat, slam) 3x20x20

Strength
Push press 60% x5, 70%x5, 80%x5
Bench 60% x5, 70%x5, 80%x5

Assistance work
Pull up 3x12
Dumbbell press 3x12
Bent over row 3x12
Push up 3x30
Toes to bar 3x12

Conditioning
6 rounds, 30 sec rest between
25 mountain climbers
10 push up
20m bear crawl


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Finally getting a bit chilly here, so am now able to pick up my exercise. It's too hot in summer for me so instead I've been working on stretching my legs and hips to improve my posture and flexibility, and trying to get some integration in my core while doing the occasional leg cardio of some description.

So now finally back to upper body strength stuff!!! My gym (garage) has been taken over by 'stuff', so I'm just using my ancient Total Gym 1000, doing 5 exercises from 3 positions. Hopefully I'll clean out the garage and find my barbell and plates, but this I'll do me for awhile, in addition to the summer leg flexibility stuff. Hopefully I will get enough flexibility soon to actually do Yoga Asana properly one day.

Similar to previous post, my regime is focused around being lazy, called the lazy 5!!!
Position 1. I lay on my back w/ head down, shut my eyes and try not to fall asleep,
- Ex 1. then do (inverted) shoulder raises, and
- Ex 2. bicep curls.
Position 2. Next positions is lay down on my face w/ head at top, shut my eyes and try not to fall asleep.
- Ex 3. and then do lat pull downs, and
- Ex 4. tricep pushdowns.
Position 3. Sit up, facing down range.
- Ex 5. seated chest press.

Simple!!!!!!!!!! :silly:

Also this, for mitochondrial health. I posted it on the wall, but its a must see albeit a little slow at times;

https://www.youtube.com/watch?v=SHN-4ve81TY