Workout Check-In Thread

I almost didn't work-out today . . . Shoulder hurts . . . is it the planks?
I realized not doing the whole work out was not the best idea . . At first I thought I would skip the plank for the day . .
Then I got better idea . . modify it . .
I stood up and pulled the stomach and glutes in. This gave the shoulder a break for the day.
Iced it quite a few times also. Owies are not going to take me off track!

Worked out-Checked in-Done!

Did the workout yesterday.

I discovered that I had my arms in the wrong place for the planks. I don't hate them now.

i forgot to check in yesterday. that frustrates me. i did the work, but i forgot to post here. my memory sucks.

checking in again.

Checking in.

Dumbbell Incline Press - 50/40/30/20/10
Bent-over Dumbbell Lat Row - 50/40/30/20/10

Dumbbell Flat Press - 10/20/30/40/50
Bent-over Dumbbell Trap Row - 10/20/30/40/50

Biceps, triceps, deltoids and 15 min on elliptical. 8 min tanning bed cuz I. Was too pale.

Ok so I've got no idea whether i will actually keep up with this... The story so far:

34 years old
180cm
61kgs
Couch potato.

I'm tall and skinny which leads people to mistake me for a healthy person. Nothing could be further from the truth. I haven't played an active sport since I was about 14. Last year my wife and I agreed to complete the City to Bay fun run (6km). We trained for a couple of months and in the end we both nailed it. That was in September but, sadly, that was the last day I've been for a jog! So I'm guessing I've lost any aerobic fitness from that adventure. Time to start a new one!

The hazy plan is to alternate days, running on even days and doing strength stuff on the odds. I'd love to put on another 10kg of rock solid muscle (haha) so I guess that's my goal... Get fit and maybe get a bit heavier.

I have seriously weighed 60kgs since I was about 17 I reckon... That's half my life now!!!

4.5km run (two weeks till 8.2km run with the girls. am under prepared but not too fussed)
30min of faffing with 10kg kettle bell. am going to be very sore tomorrow

My schedule changed . . so my Monday Wednesday Friday NF is now Tuesday Thursday Saturday.

For today done!

Changed my (poor) form, so 2 circuits is killing me more than it did. But I'm still kickin'.

Ahhhh it burnnnns!!!!

haha went to footy training on tuesday which is a good all-round workout. Running, pushups, more running, kicking etc. Now I've got the two-day burn. Good fun.

Went for a run this morning. Felt good!

I woke up not feeling well physicall. . and the I don't want to excercise enemy voices chimed in . . . . .but

Got through it . . YES!!!!!

I did 2 circuits instead of three and about 10 minutes less on my meditation . . . and that was perfect.

Got a really late start, but I'm done now.

Best run of my life, yesterday. Longest, too.

I did my third day for this week.
I think it's 4.5 weeks in now . . I do feel the muscles contouring, and I am loving the energy.

Started the suggested routine at nerd fitness listed at the beginning of this thread. I included the use of leg weights (5lb) on each leg, which made the workout a real challenge. Substituted the jumping jacks with fifty abdominal crunches with the leg weights still on, I'll be sore tomorrow...

Long run with my club tonight. They tricked us and did an extra mile. I'm pretty pleased I managed to finish.

In lieu of my typical workout, today I shoveled snow. It took about as long, and has made me about twice as miserable. I'm calling that even.

5 sets of 5
Squats
Bench Press
Bent-over Rows

1 set of burnouts
Leg Press
Machine Flyes
Close-grip Cable Rows

Drop sets
Calf Raises
Bent-over Cable Tricep Extensions
Cable Bicep Curls

Still on track. . . .

Found three great stretches for the piriformis muscle on the right side. They go very deep and seem to be effective. I have added them to daily routine for both sides.