Workout Check-In Thread

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09 Mar 2016 01:27 #232510 by J_Roz
Replied by J_Roz on topic 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.

"O Great Spirit, Help me always to speak the truth quietly, to listen with an open mind when others speak, and to remember the peace that may be found in silence"

Kaylee: How come you don't care where you're going?
Book: 'Cause how you get there is the worthier part.
Firefly Series

I thought I was nuts. Perhaps I am. Jedi Roz
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09 Mar 2016 22:14 #232669 by Zabeth
Replied by Zabeth on topic Workout Check-In Thread
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

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13 Mar 2016 23:14 #233454 by J_Roz
Replied by J_Roz on topic Workout Check-In Thread
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!

"O Great Spirit, Help me always to speak the truth quietly, to listen with an open mind when others speak, and to remember the peace that may be found in silence"

Kaylee: How come you don't care where you're going?
Book: 'Cause how you get there is the worthier part.
Firefly Series

I thought I was nuts. Perhaps I am. Jedi Roz

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14 Mar 2016 18:12 #233542 by Kohadre
Replied by Kohadre on topic Workout Check-In Thread
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

Remember the doctrine; embody the code.
Live the creed; embrace the 16 teachings.
Honor your vows.

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17 Mar 2016 21:14 #234269 by Zabeth
Replied by Zabeth on topic Workout Check-In Thread
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.

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01 Apr 2016 18:36 #236472 by J_Roz
Replied by J_Roz on topic Workout Check-In Thread
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.

"O Great Spirit, Help me always to speak the truth quietly, to listen with an open mind when others speak, and to remember the peace that may be found in silence"

Kaylee: How come you don't care where you're going?
Book: 'Cause how you get there is the worthier part.
Firefly Series

I thought I was nuts. Perhaps I am. Jedi Roz
The following user(s) said Thank You: Avalon

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01 Apr 2016 19:09 #236476 by Zabeth
Replied by Zabeth on topic Workout Check-In Thread

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!
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03 Apr 2016 15:14 #236602 by J_Roz
Replied by J_Roz on topic Workout Check-In Thread
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.

"O Great Spirit, Help me always to speak the truth quietly, to listen with an open mind when others speak, and to remember the peace that may be found in silence"

Kaylee: How come you don't care where you're going?
Book: 'Cause how you get there is the worthier part.
Firefly Series

I thought I was nuts. Perhaps I am. Jedi Roz

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17 Apr 2016 14:08 #238199 by DCtheGB
Replied by DCtheGB on topic Workout Check-In Thread
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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18 May 2016 23:28 - 18 May 2016 23:29 #241594 by Adder
Replied by Adder on topic Workout Check-In Thread
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;


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Jedi Knight ~ Seminarian
Jou ~ Deg ~ Vlo ~ Sem ~ Mod ~ Med
Joined: Aug 2011..... TM: Grand Master Mark Anjuu
'The future is already here, it's just not evenly distributed.'
Last edit: 18 May 2016 23:29 by Adder.
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