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marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Tuesday
Did a body perfect tabata video 20 mins

Then to punish my self some more for not running. Did a 25 min HiiT video.

Didnt run as it was gross out 55 mph gusts and tenps dropped from 50s down into the mid 20s by the time i would have run

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marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Wednesday
Took the day off lots of things going on today

Thursday

Elliptical 30 minutes

Abs
Bicycle crunches 3x30
Crunches 6x50

Lifts

Chest fly 3x10 20lbs
Dumbell punches 3x20 20lbs
Tricep press 3x10 20lbs
Bench press 3x10 65lbs, 95lbs
Military press 3x10 65lbs
Bicep curls 3x10. 65lbs
Bent row 3x10 65lbs, 95lbs
Lunges 3x20 20lbs
Squats 3x10. 65lbs, 95lbs
Incline bench 3x10. 65lbs, 95lbs
Deadlift 3x10. 65lbs, 95lbs


I did the deadlifts kinda slow as it was my first time doing them and watch several videos on how to do them. Not wanting to get my back all f'ed up went slow to focus on the form




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Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
5,862
3,667
Ohio
Thursday

7 mile run. Avg pace 8:59
Took a challenging route tonight. Along with traffic and cold weather and gusty 35mph winds- I was pleased.
 
ScottR

ScottR

Eastmans' Staff / Moderator
Staff member
Feb 3, 2014
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I am going to get a hard workout in tomorrow morning. Kettlebell swings and squats ought to get me a little sore after a few weeks taking it pretty easy.
 
S

sigpros

Very Active Member
Aug 10, 2011
517
125
missouri
My wife's deload week in powerlifting. So I thought I would try some high volume training. Wow it kicked my butt

Flat bench dumbbell press 8x8
Flat bench dumbbell fly 8x8
Incline dumbbell press 8x8
Incline dumbbell fly 8x8
All with 30 seconds between reps
Calf raises with the trap bar 3x10

My arms are shaking typing this. Good pump

Scott I've got to get on those kettlebell swings and some slam ball stuff

Also just bought a sandbag I need to fill up
Going to start trying for a GoRuck in April. I figure it will help with the mountain hunting
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Friday
Went for a run was freakin cold out but i was bundled up but had a really slow time for me. Was getting around 9min mile pace back in april then most of the summer was 9:15 pace. Last few months ive been stuck around 9:30. Tonight though i could tell my legs were super sore before the run from my lift yesterday and then i also had a few good hills on my run. Got to get back to my 3 runs a week that might help get some pace back



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marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Sunday
Workout 30 mins on recumbent bike pikes peak setting. 10.4 miles

Normal rest day but thinking of a least doing light workouts on sundays for the holidays.


Monday
Finally got a new scale Sunday as an early Christmas gift. And weighed in after a month of not doing so. 290.00. Up 9 pounds from first week of november. And 28 pounds since my low in april. I was sitting at 265 back end of july so most of it been added since August.

I think i got a pretty good rein on the exercise and workout plans and that i really need to refocus on my nutrition that ive let slip. Eatting late and to many calories have been a real issue for me since September.



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ScottR

ScottR

Eastmans' Staff / Moderator
Staff member
Feb 3, 2014
7,922
2,827
www.eastmans.com
I got an ok workout in yesterday morning. The cough from this sinus infection only pops up when I workout anymore so I have to be careful.

Just means I can't be careless with my eating.
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Monday

30 min HiiT workout video

Lifting
Chest fly 3x10 20lb
Dumbell punches 3x10 20lbs
Tricep press 3x10 20lbs
Military press 3x10 65lbs
Bicep curls 3x10 65lbs
Bent row 6x10 65lbs
Incline bench 3x10 65lbs
Bench 3x10 (65lbs, 95lbs)

ABS
Crunches 6x50
Bicycle crunches 3x30

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ScottR

ScottR

Eastmans' Staff / Moderator
Staff member
Feb 3, 2014
7,922
2,827
www.eastmans.com
Apparently it is my year to just get sick a bunch. Got food poisoning, I think, yesterday so that pretty much knocked out any working out today.
 
S

sigpros

Very Active Member
Aug 10, 2011
517
125
missouri
Zercher squat 6x3
Dumbbell addutors 3x10
Hip thrusters 3x10
Dumbbell step ups 3x10 each leg

And I brought home an awesome row machine today
 
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