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Rowed 15 miles of river on Saturday. Active recovery Sunday, walk with the fam. Upper body push today...
1. Bench Press
2. Overhead Press
3. Tricep Pushdowns or Dips
Cardio - 15 minutes Stairmaster HIIT
 
Monday
Lifted
Chest fly 3x12
Close grip bench 3x10
Pushups 3x10
Hammer curls 3x15
Reverse curls 3x12
Shrugs 3x25

Run this afternoon knee still little sore

34426
 
Cardio Day... oh goodie!

Seriously though, I'm contemplating a 5K or 10K later this summer... I've never been much of a runner (not scared of anything, lol) I know that C25K and C210K are good apps for getting started but anybody else have advice? I've mapped out a 5 mile loop west of my house and plan on starting to walk/run it until I can run the whole thing... thoughts?
 
THelms said:
Cardio Day... oh goodie!

Seriously though, I'm contemplating a 5K or 10K later this summer... I've never been much of a runner (not scared of anything, lol) I know that C25K and C210K are good apps for getting started but anybody else have advice? I've mapped out a 5 mile loop west of my house and plan on starting to walk/run it until I can run the whole thing... thoughts?
Click to expand...
Couch 2 5k is what i used and followed works great
 
Marcus, How the hell do you do 2 to 5K on a couch? I may have chased a few girls around one a few times. but my wife doesn't even try to run anymore , so the sport went out of it.
 
RICMIC said:
Marcus, How the hell do you do 2 to 5K on a couch? I may have chased a few girls around one a few times. but my wife doesn't even try to run anymore , so the sport went out of it.
Click to expand...
Its a training program for people that used to never run and sat on a couch and gives them a system to start working into running a 5k race with out hurting them self and set goals for each week and what to do each day for 9 weeks
 
A funny thing about running, if you've never done it except to get out of the rain you always wonder why the hell people do it because all it does is get you tired, sore, and feeling crappy. But, give it a chance and the good feelings take over, to the point of having a "runner's high" that lasts the whole day. You don't need a program, just start by walking, picking up speed and distance. When you feel up to it start running a short ways during your walk, and before you know it you can actually run the whole ways. Distance and time will take care of themselves as long as you make a determined effort to get out almost every day. Living in NE MN, I had to switch to other aerobic activities in the winter, but it didn't take much after the thaw to get back in form.
 
Straight cardio this morning, 45 minutes on the treadmill. Half of that was at a jogging pace.
 
last night on top of the local mountain, riding bikes, i look out and thought how pretty my hometown can be. I got a text, but did not look at it.
IT was a buddy in the same industry as me, but he lives in Kalispel. the text was the WSJ article stating that Coeur d alene, Id was the nations #1 emerging real estate market. Fricken catch 22. I can make bank off of this, but the recreational life will be going to shet. There are already to many people here. anyway, super fun downhill last night, the dirt is perfect.
 
I earned an internet brownie button yesterday.
strava an app i use to track mountain biking, has a monthly cycling climbing challenge. you got to climb over 24,000 feet, to earn a digital trophy(brownie button). Got it done yesterday.
 
tim said:
I earned an internet brownie button yesterday.
strava an app i use to track mountain biking, has a monthly cycling climbing challenge. you got to climb over 24,000 feet, to earn a digital trophy(brownie button). Got it done yesterday.
Click to expand...
Nice work!
 
Decided to do a pull day yesterday instead of legs BUT I finished with a 15 minute Stairmaster Metcon so I still got leg work done.

Deadlift (10,8,8,6,4,2) Felt Strong! Grip was solid, pulls were clean, control was excellent and back didn't hurt... stoked!
Bent Single Arm Rows (10,8,6,4,2)
EZ-Bar Curls 3x10
Upright Rows 3x10
KB Shrugs 3x10

Time to cut back the lifting to only two days per week and ramp up the cardio! Running, rucking, hiking, HIIT - mountain shape, here I come!
 
tim said:
I earned an internet brownie button yesterday.
strava an app i use to track mountain biking, has a monthly cycling climbing challenge. you got to climb over 24,000 feet, to earn a digital trophy(brownie button). Got it done yesterday.
Click to expand...
Awesome job tim
 
Today begins three day split of R&R... I don't hit the gym on weekends, rather be with the fam: fishing, hiking, shed hunting, just staying active and enjoying life.

Did get a nice little ruck in over lunch yesterday, only did two miles, didn't have time for more.

Have a great weekend everyone!
 
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