Workkin' Out! - Page 22

jinx · 07-03-2009, 06:41 PM

I did pull ups/dips, buncha arm stuff, ab ball, and crunches using a pull down weight machine. Like this but facing the other way

The I did an hour on the treadmill, then squats and leg machines.

Perry Winkle · 07-04-2009, 01:24 PM

Long run day. 13 miles in 2.5 hours. Who knows how much elevation gain.

Feeling thrashed. Gotta keep it up so I can run the Portland marathon in October.

jinx · 07-04-2009, 03:32 PM

Go Perry! That's awesome...

plthijinx · 07-05-2009, 11:53 AM

i haven't done anything in a month however i would tackle different groups every day but my abs and obliques i did everyday.

abs:
inclined sit-ups 5 sets of 20
regular sit-ups 5 sets of 20
obliques 5 sets of 20 full motion from a fixed chair (180 degrees of motion)
one ab/oblique exercise i did three times a week was the simple broomstick method that i'm a firm believer in. take a broomstick and put it on your shoulders and wrap your arms around it lengthwise and twist right and left in a 180 degree motion. the key here is though you have to lean back just a tad. by doing this you tighten your abs and obliques. if you don't lean back then there is no resistance and they're relaxed.

push-ups:
5 sets of 20 each:
diamonds
inclined
declined
regular

lat pull down 5 sets of 11 ~ 14 @ 150 lbs

bench:
some days heavy 200 ~ 220 5 sets of 5 ~ 8 decreasing weight by a plate or two at a time
light days 150ish 5 sets of 12 ~ 14

curls 5 sets of 10 ~ 14 @ 80lbs
reverse curls 5 sets of 10 ~14 @ 50lbs

there's more but i have to get back to work here at the airport. more later.....

monster · 07-05-2009, 12:01 PM

yesterday i walked to the pool and then did a few right arm raises

Today, I'm going to attempt to play trail soccer with 11-15yo athletic girls

Gravdigr · 07-05-2009, 04:05 PM

16 ounce curls during the Coca Cola 400. Many, many reps.

lumberjim · 07-09-2009, 09:06 AM

ow, my abs.

monster · 07-09-2009, 10:25 AM

Monday i swam 100 lengths, Tuesday 108, much faster (swimathon), yesterday ...well i biked to the pool and back a couple of times.....

Today is young...

Flint · 07-09-2009, 10:40 AM

Quote:

Originally Posted by jinx

...crunches using a pull down weight machine...

Cable crunches are awesome for the serratus.

I love all-in-one exercises that hit multiple areas quickly. Moreso now that time is a huge factor in anything I do.

I found another really good one, Burpees. I do them alot more strict that in this video. I always favor slow, controlled motion with concentration on good form. I do a distinct squat/squat thrust, a distinct pushup (not just using gravity for the negative portion of the rep) and a distinct vertical leap. These will get you breathing.

Pico and ME · 07-09-2009, 10:57 AM

I could see how those would make you burp.

lumberjim · 07-09-2009, 11:27 AM

Quote:

Originally Posted by monster

Monday i swam 100 lengths, Tuesday 108, much faster (swimathon), yesterday ...well i biked to the pool and back a couple of times.....

Today is young...

I can't imagine that. I see people doing it, and I still can't understand how people swim that long. I can only seem to swim freestyle fast. I get completely winded by going 50 yards up and 50 back. have to stop and breathe for a few minutes before i do it again. and i have maybe 10 of those in me.

Do you kick your legs at all when you're swimming? I don't like to stare at people in the pool, and I can't decide if they are kicking or just trailing their legs behind and they wiggle a little from the upper body movement. I put those short stiff flippers on and kick hard. Sometimes i get a cramp in my foot or calf from that.

monster · 07-09-2009, 11:42 AM

Oh yes, I kick, otherwise the legs would get no exercise! Not full strength all the time, though. I sprint about 10 of the freestyle -some at the start, a couple in the middle and always the last few. On the breast stroke I alternate between a whip kick and the more relaxed "froggy" style.

monster · 07-09-2009, 11:44 AM

I know what you mean, though, many people hardly kick at all. Mind, they're hella slow, too. I did my mile in 45 minutes on Tues -50:50 breast and free. That's none too shabby. (88 lengths is a mile in our pool)

glatt · 07-09-2009, 01:00 PM

100+ laps! Holy crap. I'm proud when I do 10.

monster · 07-09-2009, 05:19 PM

lengths, not laps. 20yard lengths in this case. I coulda done more but I ran out of time. Stamina, I have. Abs, sadly still lacking

07-03-2009, 06:41 PM	#316
jinx Come on, cat. Join Date: Nov 2003 Location: general vicinity of Philadelphia area Posts: 7,013	I did pull ups/dips, buncha arm stuff, ab ball, and crunches using a pull down weight machine. Like this but facing the other way The I did an hour on the treadmill, then squats and leg machines. __________________ Crying won't help you, praying won't do you no good.

07-04-2009, 03:32 PM	#318
jinx Come on, cat. Join Date: Nov 2003 Location: general vicinity of Philadelphia area Posts: 7,013	Go Perry! That's awesome... __________________ Crying won't help you, praying won't do you no good.

07-05-2009, 11:53 AM	#319
plthijinx Master Dwellar Join Date: Aug 2003 Posts: 4,197	i haven't done anything in a month however i would tackle different groups every day but my abs and obliques i did everyday. abs: inclined sit-ups 5 sets of 20 regular sit-ups 5 sets of 20 obliques 5 sets of 20 full motion from a fixed chair (180 degrees of motion) one ab/oblique exercise i did three times a week was the simple broomstick method that i'm a firm believer in. take a broomstick and put it on your shoulders and wrap your arms around it lengthwise and twist right and left in a 180 degree motion. the key here is though you have to lean back just a tad. by doing this you tighten your abs and obliques. if you don't lean back then there is no resistance and they're relaxed. push-ups: 5 sets of 20 each: diamonds inclined declined regular lat pull down 5 sets of 11 ~ 14 @ 150 lbs bench: some days heavy 200 ~ 220 5 sets of 5 ~ 8 decreasing weight by a plate or two at a time light days 150ish 5 sets of 12 ~ 14 curls 5 sets of 10 ~ 14 @ 80lbs reverse curls 5 sets of 10 ~14 @ 50lbs there's more but i have to get back to work here at the airport. more later..... __________________ For your dreams to come true, you must first have a dream.

07-05-2009, 12:01 PM	#320
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	yesterday i walked to the pool and then did a few right arm raises Today, I'm going to attempt to play trail soccer with 11-15yo athletic girls __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

07-05-2009, 04:05 PM	#321
Gravdigr The Un-Tuckian Join Date: Apr 2007 Location: South Central...KY that is Posts: 39,517	16 ounce curls during the Coca Cola 400. Many, many reps. __________________ These statements have not been evaluated by the FDA, EPA, FBI, DEA, CDC, or FDIC. These statements are not intended to diagnose, cause, treat, cure, or prevent any disease. If you feel you have been harmed/offended by, or, disagree with any of the above statements or images, please feel free to fuck right off.

07-04-2009, 01:24 PM	#317
Perry Winkle Esnohplad Semaj Ton Join Date: Feb 2005 Location: A little south of sanity Posts: 2,259	Long run day. 13 miles in 2.5 hours. Who knows how much elevation gain. Feeling thrashed. Gotta keep it up so I can run the Portland marathon in October.

07-09-2009, 09:06 AM	#322
lumberjim I can hear my ears Join Date: Oct 2003 Posts: 25,571	ow, my abs. __________________ This body holding me reminds me of my own mortality Embrace this moment, remember We are eternal, all this pain is an illusion ~MJKeenan

07-09-2009, 10:25 AM	#323
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	Monday i swam 100 lengths, Tuesday 108, much faster (swimathon), yesterday ...well i biked to the pool and back a couple of times..... Today is young... __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

07-09-2009, 10:57 AM	#325
Pico and ME Are you knock-kneed? Join Date: Jul 2008 Location: Middle Hoosierland Posts: 3,549	I could see how those would make you burp.

07-09-2009, 11:42 AM	#327
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	Oh yes, I kick, otherwise the legs would get no exercise! Not full strength all the time, though. I sprint about 10 of the freestyle -some at the start, a couple in the middle and always the last few. On the breast stroke I alternate between a whip kick and the more relaxed "froggy" style. __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

07-09-2009, 11:44 AM	#328
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	I know what you mean, though, many people hardly kick at all. Mind, they're hella slow, too. I did my mile in 45 minutes on Tues -50:50 breast and free. That's none too shabby. (88 lengths is a mile in our pool) __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

07-09-2009, 01:00 PM	#329
glatt ™ Join Date: Jul 2003 Location: Arlington, VA Posts: 27,717	100+ laps! Holy crap. I'm proud when I do 10.

07-09-2009, 05:19 PM	#330
monster I hear them call the tide Join Date: Dec 2005 Location: Perpetual Chaos Posts: 30,852	lengths, not laps. 20yard lengths in this case. I coulda done more but I ran out of time. Stamina, I have. Abs, sadly still lacking __________________ The most difficult thing is the decision to act, the rest is merely tenacity Amelia Earhart

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