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[marcusvdk]

Tuesday

Near 0 degrees with wind chill this evening. Easy jog on the tread-wheel of death- 6 miles @ 51 minutes

Yeah not nice here either


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[ScottR]

I want my own rowing machine.


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[marcusvdk]

Tuesday
Woke up feeling gross congestion ,sore, sore throat, headache.. wore off a bit well at work so decided to run. Was definitely tough. The first mile is a trail that was un plowed with 2-3 inches on it a long big hill. Then the rest of the run was on sidewalks some shoveled/icy others unshoveled. Combined with my cold crap mad for a really hard run. And it was a bit cold. I dont think i did to bad given the conditions. Going bed early get some extra sleep and nock this crap out of me

Mile one 10:40
Mile two 21:30
Mile three 32:15

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[zpooch]

Got in the gym yesterday after two weeks off for the hamstring. I did some squats and that felt good. I didn't want to anything explosive so I just did some rowing to finish up and get the heart going a bit

 

[sigpros]

The gym is starting to come around pretty good

Here's the new addition. Well worth the $75

 

[Bonecollector]

Wednesday

Yates
DB Rows

St. Bar Skull Crushers
OVHD DB Tri-extensions

Traps

 

[marcusvdk]

Wednesday

Shoveled 6-7 inches of fresh snown off the drive way took about 40 mins

Now heading to the bike for a 50 min ride

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[sigpros]

My day 2 workout

Wide grip bench 6x3
Close grip bench 3x8
Db shoulder press 3x10
Rear dept fly 3x10
Reverse grip bench 3x8

Bone collector what do you do for traps? I'm week in that area along with rear delts

 

[Bonecollector]

Sig,
I do Barbell and DB trap squeezes. Traps are quick to recover, so I can hit them about 3 days per week.
On occasion, I'll use bands.

 

[sigpros]

Dead lift 6x3
Pause dead lift 8x3
Wide row 3x10
Yates row 3x10
Trap fly 3x10

Used the new machine for the rows really like it
And thanks Bonecollector for the trap info

 

[marcusvdk]

Thursday

30 min on the Elliptical. Really icy out lots of spots on sidewalks still not shoveled. And like 10 degrees. So thats why I stayed in

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[ScottR]

Will get my first real workout In tomorrow morning since Saturday. Kicking sickness butt stinks.


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[sigpros]

Leg press 5x5
Calf raises 3x10
Skull crushers 3x10
Zottman curls 3x10
Hammer curls 3x10
Landmine incline press 3x10

 

[marcusvdk]

Friday
50 mins recumbent bike. Cross training setting 18.5 miles

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[Bonecollector]

Friday

Shoulder Press
Front Delt Raises
EZ Curls
Hammer Curls
Super Set Barbell & DB Trap Raises
*good workout

 

[sigpros]

Did about 10 min of slam ball hiit. Didn't really know what I was doing did some overhead slams,wood chopper slams, and over the shoulder throws. I suck at trying to put a workout togther, but it got my heart rate up good.

 

[go_deep]

Helped someone from church move their parents into a assisted living. Nothing but stairs at the house, and about a 500' walk from the parking lot to the apartment. 5 truckloads in total.

 

[marcusvdk]

Did about 10 min of slam ball hiit. Didn't really know what I was doing did some overhead slams,wood chopper slams, and over the shoulder throws. I suck at trying to put a workout togther, but it got my heart rate up good.

Im the same when it comes to lifting i just kinda through a workout together and figure if im focusing on upper body or lower body im good. Have a chart on my wall with different exercise incase i need an idea or reminder how to do a certain on.

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[marcusvdk]

Helped someone from church move their parents into a assisted living. Nothing but stairs at the house, and about a 500' walk from the parking lot to the apartment. 5 truckloads in total.

Wow sounds like a good workout

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[marcusvdk]

Saturday

Went for a run the felt like a mix of cross country skiing and hurdles. Sidewalks were either icy or snow covered 2 inches or so. And the the curbles to cross the roads were piles knee high that i had to jump. So my time was way way slow personally considering i normally run between 27 to 27 and a half. But it was a hell of a leg workout

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