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marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Wednesday
recumbent bike 30 mins 10.5 miles. Quads still not 100 percent felt it today.

Also 2 half mile walks with the dogs
 

marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Thursday
Yard work day mowed yard and weeded and weed whipped. Neighbors are showing there house Saturday so wanted to be a good neighbor and make sure my yard didnt look over run
 

marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Friday
elliptical jog
2.5 min warmup
7 rounds( 2min speed, 2 min recovery)
3.5 min cold down

5 ab workouts from bonecollectors list
2 sets of each workout31459
 

marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Monday
Elliptical run did a manual run
1 mile speed run flat 6:45

Mile 2 I broke up into intervals 8:30
1st quarter 10 degree incline 14resistance
2nd quarter 12 degree 16 resistance
3rd quarter 14 degree 18 resistance
4th quarter 10 degree 14 resistance

1/4 mile cooldown

got a calendar from Bonecollector and started it today
Lifts
Bench press 2x15
Chest fly D/B 2x10
Close grip bench 2x10
Bicep curls 2x15
Hammer curls 2x10
Shrugs D/B 2x15
 
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marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Tuesday
recumbent bike 30 mins 11.2 miles

Calendar said Abs
Crunches 2x50
Bicycle crunches 2x30
Leg raises 2x20 each leg
Leg press 2x20
Planks 2 set held 1 min
 

marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Wednesday
Lifts from calendar
Dead lift 3x15
Bent row 3x10
Yates row 3x10
Shrugs 3x15
Tricep press 1x15, 2x10
Skullcrusher 2x10, x5 arms failed lifted right after my run

Did an out door run first in a long time. 1 mile run. Then mile 2 was intervals quarter mile walk quarter mile run.3153431535
 
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marcusvdk

Veteran member
Dec 13, 2011
4,356
630
Michigan
Thursday
Active recovery day legs were sore as hell after my run Wednesday
Recumbent bike 15 mins 4.9 miles

Friday
elliptical run 3 miles 22:27
Lifts from calendar
Front raises 2x10
Side raises 2x15
Shoulder press 3x15
Bicep curls 3x15
Shrugs 3x15
Hammer curls 2x15, and set to failure got 26
 
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go_deep

Veteran member
Nov 30, 2014
2,187
830
Wyoming
Spent a week and a half on the road, driving a lot, and doing very little. After 2 days straight of paperwork I've I got home I've spent the last 3 days hiking, walking, playing golf, mountain biking, and shooting rifles with my kids, feeling a lot better.
Cow elk season starts in 14 days!!!