How was your workout today?
- Thread starter 80watts
- Start date
- Status
layball::bounce::dance:Been walking a kilometre round trip to run up a steep hill 2 blocks, early most every morning the last 5 years. But I was downtown about a week ago breaking in a different pair of shoes and raised a corn. The shoes that don't bother the corn aren't suitable for running so I don't know when I'll be back up my hill again.
I visited Milky for a nice workout. Only form of exercise that I enjoy practicing these days.:wink:
Been avging 15-16km and 550-600m elevation gain at work... haven’t been able to squat or lunge in almost 2 months but I pulled 455 for a triple today so on the plus side my deads are going back up
I have my own APEX home gym.
Since I do heavy lifting at work,I must not work out too hard,during the mid-week.
Starting at the core:
1)5 sets of 12 sit-ups,with 55 second rest intervals.
2)5 sets of 12,"Roman Chair"back raises,with 55 second rest intervals.
3)5 sets of 12 abdominal leg raises,with 55 second rest intervals.
4)5 sets of 12 abdominal & serratus side raises,with 55 second rest intervals.
This workout routine on the shoulder-back-chest.
My other workout routine is focused on arms & legs.
5)5 sets of 6 dips,with 55 second rest intervals.
6)1 set of 12;130 pound lat pull,with 55 second rest interval.
1 set of 12;140 pound lat pull,with 55 second rest interval.
1 set of 10;150 pound lat pull,with 55 second rest interval.
1 set of 8;160 pound lat pull,with 55 second rest interval.
1 set of 8;170 pound(my own weight) lat pull,with 55 second rest interval.
7)5 sets of 12;100 pound low-rows,with 55 second rest intervals.
8)5 sets of 12;60 pounds on the shoulder press machine,with 55 second rest intervals.
9)5 sets of 6;100 pounds on bench press machine,with 55 second rest intervals.
10)5 sets of 12;20 pound dumbell,45 degree incline fly/bench press,with 55 second rest intervals.
11)5 sets of 12 per side;20 pound dumbell forward shoulder raises,with 55 second rest intervals.
12)5 sets of 12 per side;20 pound dumbell side shoulder raises,with 55 second rest intervals.
13)5 sets of 12 per side;20 pound dumbell,bent over forward side shoulder raises,with 55 second rest intervals.
14)5 sets of 12 per side;20 pound dumbell,bent over forward on flat bench,reverse shoulder raises,with 55 second rest intervals.
15)5 sets of 20;200 pound shoulder shrugs,performed on bench press machine,with 55 second rest intervals.
Having diligently worked myself into a sweat-bath,I treat myself to a well earned doobie and wash back a few liters of lemon water.
Since I started my work out at 5 pm,I did not do my stretch & warm up routine.
For the sake of functioning the next day,I did do the stretch & warm down routine:
1)100 seconds per side,arms stretched backwards.
2)100 seconds of palms touching floor,from standing position.
3)100 seconds of sitting like the bhudda,elbows pushing the knees flatward.
4)100 alternating,fingertips to ankles,crossover stretches.
Englebert Humperdink
Since I do heavy lifting at work,I must not work out too hard,during the mid-week.
Starting at the core:
1)5 sets of 12 sit-ups,with 55 second rest intervals.
2)5 sets of 12,"Roman Chair"back raises,with 55 second rest intervals.
3)5 sets of 12 abdominal leg raises,with 55 second rest intervals.
4)5 sets of 12 abdominal & serratus side raises,with 55 second rest intervals.
This workout routine on the shoulder-back-chest.
My other workout routine is focused on arms & legs.
5)5 sets of 6 dips,with 55 second rest intervals.
6)1 set of 12;130 pound lat pull,with 55 second rest interval.
1 set of 12;140 pound lat pull,with 55 second rest interval.
1 set of 10;150 pound lat pull,with 55 second rest interval.
1 set of 8;160 pound lat pull,with 55 second rest interval.
1 set of 8;170 pound(my own weight) lat pull,with 55 second rest interval.
7)5 sets of 12;100 pound low-rows,with 55 second rest intervals.
8)5 sets of 12;60 pounds on the shoulder press machine,with 55 second rest intervals.
9)5 sets of 6;100 pounds on bench press machine,with 55 second rest intervals.
10)5 sets of 12;20 pound dumbell,45 degree incline fly/bench press,with 55 second rest intervals.
11)5 sets of 12 per side;20 pound dumbell forward shoulder raises,with 55 second rest intervals.
12)5 sets of 12 per side;20 pound dumbell side shoulder raises,with 55 second rest intervals.
13)5 sets of 12 per side;20 pound dumbell,bent over forward side shoulder raises,with 55 second rest intervals.
14)5 sets of 12 per side;20 pound dumbell,bent over forward on flat bench,reverse shoulder raises,with 55 second rest intervals.
15)5 sets of 20;200 pound shoulder shrugs,performed on bench press machine,with 55 second rest intervals.
Having diligently worked myself into a sweat-bath,I treat myself to a well earned doobie and wash back a few liters of lemon water.
Since I started my work out at 5 pm,I did not do my stretch & warm up routine.
For the sake of functioning the next day,I did do the stretch & warm down routine:
1)100 seconds per side,arms stretched backwards.
2)100 seconds of palms touching floor,from standing position.
3)100 seconds of sitting like the bhudda,elbows pushing the knees flatward.
4)100 alternating,fingertips to ankles,crossover stretches.
Englebert Humperdink
I remember my 2 workout routines,shoulder/chest/back & arms/legs,because I have been alternating them for years.
I do the 4 core sets,in both routines.
The two routines only variate by repititions and weight resistance.
I am satisfied that it is balanced & comprehensive pair of routines.
Each routine will consume 2 hours & you will be a physical spent force,for the rest of the day.
Englebert Humperdink
I do the 4 core sets,in both routines.
The two routines only variate by repititions and weight resistance.
I am satisfied that it is balanced & comprehensive pair of routines.
Each routine will consume 2 hours & you will be a physical spent force,for the rest of the day.
Englebert Humperdink
Like EH I have been doing the same workouts for years.
You get to a point where you do it without even thinking, zen weightlifting.
Consistency is more important then anything in my experience. The guys I see who do the best don't muck about with oddball moves, they follow strict regimens for years. Never mind magazine article that say "this move will duble your biceps in two weeks". Don't go to the gym and ogle girls, don't talk on your phone, do your work.
My workout today was better than 2 weeks ago. I'm going to have to increase some weights. I try to do 5 sets of 12 reps for my exercises, except when I increase weights, I do 10 reps...
Are there any apps or timers that can set varible times (30s to 60 secs) with an 5 to 10 second switch between exercises (4 to 6 exercises); with an buzzer/bell. For circuit training.
Are there any apps or timers that can set varible times (30s to 60 secs) with an 5 to 10 second switch between exercises (4 to 6 exercises); with an buzzer/bell. For circuit training.
Warm up practice with Qi-gong and Qi-coiling. Very good for warm up stretches and loosening up the stiff
muscles. no..... not that one. lol
Onto Tai Chi Chuan short form 3 times and then long form 3 times. This is good for my monday evening workouts.....
Tuesday and thursday onto the Long Sword short form and broad sword short and long form. I find it more beneficial
to move those heavier combat swords and broad swords than lifting weights because of the cardio and muscle building
combination they provides. Not to mention I really enjoy the combination of gaining balance and power and
with the straight sword form teaches coordination between the hand and the body, flexibility, balance, and fitness.
With all this in mind though it is so important and essentials to learn and combine with the breath.
For outright balance and positioning kungfu staff is a great way to work up a sweat and burn off a ton of
calories, (as well as the sword forms) but its more of a warm down for me from the heavy weapons and
a lot of fun. Especially when my master sifu surprises me with a couple of strikes.
Still mending from a few bruises couple of nights ago. lol.
muscles. no..... not that one. lol
Onto Tai Chi Chuan short form 3 times and then long form 3 times. This is good for my monday evening workouts.....
Tuesday and thursday onto the Long Sword short form and broad sword short and long form. I find it more beneficial
to move those heavier combat swords and broad swords than lifting weights because of the cardio and muscle building
combination they provides. Not to mention I really enjoy the combination of gaining balance and power and
with the straight sword form teaches coordination between the hand and the body, flexibility, balance, and fitness.
With all this in mind though it is so important and essentials to learn and combine with the breath.
For outright balance and positioning kungfu staff is a great way to work up a sweat and burn off a ton of
calories, (as well as the sword forms) but its more of a warm down for me from the heavy weapons and
a lot of fun. Especially when my master sifu surprises me with a couple of strikes.
Still mending from a few bruises couple of nights ago. lol.
- Status
