Workout Check-In Thread

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.

Sent from my SCH-I535 using Tapatalk

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


Sent from my iPhone using Tapatalk

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

A sort of update (I guess):

Past two months, I've been doing the following pattern for my workouts:

Monday	Tuesday	Wednesday	Thursday	Friday
OH Press - 5x15 Dips - 5x10 Chinups	Deadlift - 5x12 Good Mornings - 5x15 Weighted Jackknife (25lbs)	Rest	Bench Press - 5x15 Incline Press - 5x10 Rows	Squat - 5x15 Barbell Hack Squat - 5x10 Romanian Deadlift

Each cycle was a month long and broken down as follows:

Week 1	Week 2	Week 3	Week 4
65% x 5	70% x 3	75% x 5	40% x 5
75% x 5	80% x 3	85% x 3	50% x 5
85% x 5	90% x 3	95% x 1	60% x 5

I started the Smolov program two weeks ago and I added in some of what I mentioned above, if I can muster the energy and strength to add it. I mostly do Smolov in place of the squat day in the above routine and do all the other ones on off days so that I can have enough energy to do them. So, Monday, I do squats and OH press, then, Tuesday, I do the dips and chins, and so on. So far, not too bad. I'll see how it goes after four more weeks and go from there.

**Edit**
Forgot to mention that I excluded deadlifts from what I do now because it would put too much strain on me throughout the course of the program. Once I'm done, and if I'm satisfied with the results, I will resume with the previous program with added deadlifts. Depends on if my goals change.

Yesterday, I did 5 sets of 7 squats at 75% of my 1RM. Afterwards, I did 3 sets of 3 bench presses at 70, 80, and 90%.

Today, I'll be doing 5 sets of 12 to 15 incline bench with 5 sets of 10 rows.

Sunday, I did 10 sets of 3 squats @ 85%, then did 5 sets of 10 rows. I was exhausted.

Yesterday, I did 4 sets of 9 squats @ 70%, then proceeded to do overhead presses; 5 @ 75%, 3 @ 85%, and 3 @ 95%.

I feel much better today than I did yesterday. Felt pretty icky. After alternating between hot and cold in the shower, I was feeling much better and able to go to sleep properly.

I cycle regularly and save data on Strava or MapMyRide. Is it ok to post the results on here?

Yup.

I did a 15.77 km Bike Ride with @MapMyRide. Check my workout! http://www.mapmyride.com/workout/1658620760

Wow, Malta! Very cool!

Bringing it back...

Half hour of yoga
Half hour of cycling

Having an exercise bike in my living room makes things so much easier...

Back.

20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 1 x ( x 2 hands) x 4 kg biceps full swing.

20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 2 x ( x 2 hands) x 4 kg biceps full swing.