SSA's Daily fitness iHop

[Dutchie. 10]

Oh boy, I should bookmark this thread:

30 Cadence pushups

75 Curl ups (2 minutes)

9:56 Mile and a half at 4,000 ft. above sea level (I'm used to sea level)

Tomorrow lifting legs.

[KU40 173]

Yesterday-

Bench press

overhead tricep push on cable

shoulder shrugs

oblique bends w. dumbbell

bench pectoral flies

Tricep pushdown

chest press on cable

tricep dip machine

bit of ab stuff

A few pushups

[KU40 173]

Ran 2 miles this morning

[Aaron Clinton 2,372]

Will hit the gym on the way home tomorrow.

[Aaron Clinton 2,372]

Also, I found a decent page with various exercises. Exercise & Muscle Directory

Heck, make a topic and pin that link.

[Aaron Clinton 2,372]

Did 400 calories on the elliptical, followed up by a mile on the treadmill with no major pain in full stride. That is the first time I have been able to run like a human and not a hobble like a robot since January! If I can maintain that for another 2 weeks or so, I will attempt to get back on the field.

[KU40 173]

Congrats Aaron, keep it up!

Yesterday was legs day.

Incline leg press

Donkey calf raises

leg extension

hamstring leg curl

squat

lunges

40 pushups

ab stuff

~12 pullups

[KU40 173]

Today:

lat pulldown (both in front and back of head)

dumbbell curls

bent over row

side shoulder raises

front barbell shoulder raises

bicep curl machine

15 pullups

Decline back extension

ab stuff

[Dutchie. 10]

Burn out on dips to burn out of pushups to burn out on inclined pushups, had to get 60 reps added together (2 times through)

Burn out on pullups to burn out on upside down pullups on a bar (don't know what they are called) to burn out on triceps with a 35lb weight (2 hands) have to get 30 reps added together (2 times through)

Curl-ups laying downhill in sets of 25/20/15/10

Parallel raises downhill 10 times of up hold for 3 secs down

100 neck-ups facing up, 100 on hands and knees 50 on right side, 50 on left side

2 mile run under 15mins.

That was today.

[Aaron Clinton 2,372]

Congrats Aaron, keep it up!

[KU40 173]

I've never thought of burn outs before Dutchie. That sounds like a good idea to mix things up.

[Dutchie. 10]

I've never thought of burn outs before Dutchie. That sounds like a good idea to mix things up.

Oh yeah, and you can definitely feel it. The key is to go go go, no rest. Just jump into the next thing, then rest once you hit your number of reps. As in between sets.

Lifted arms and chest today.

[KU40 173]

Yesterday:

Incline bench

tricep pulldown

military press

decline bench

Laying overhead tricep extension

sitting pectoral fly

tricep kick-back

a few pushups

ab stuff

Ran 1.5 miles in 11 minutes. Thought I was going faster than that, but oh well. Hadn't run but once in the last two weeks.

[Penguin4x4 1,761]

Treadmill - 1 mile @ 3 MPH, 3% incline

Upright Row

Reps 12 Sets 2

Skull Crushers

Reps 12 Sets 3

Front Raises

Reps 12 Sets 2

Rear Raises

Reps 12 Sets 2

Air Bike

Reps 20 Sets 3

Barbell Curls

Reps 12 Sets 3

Hammer Curls

Reps 12 Sets 2

Arnold Press

Reps 12 Sets 2

Bench Press

Reps 10 Sets 4

I think I might actually be getting into shape

Decided to stop concentrating on legs since they're basically strong enough to mule kick a chihuahua across three counties

Treadmill is definitely helping the right knee and ankle get back to normal, although the people I've talked to with similar knee/ankle problems seem to feel that they've never quite gotten back to 100%; we'll see...

[KU40 173]

Ran 2.5 miles today

[KU40 173]

Yesterday-

Squat

Seated calf raises

lying leg curl

lunge

leg press

plyometric jumps onto boxes

ab stuff

20 fast pushups

[Aaron Clinton 2,372]

Yesterday was just a mix of stuff at home, pushup's etc.

[KU40 173]

Yesterday-

Fixed lat pulldown machine

dumbbell curls

shoulder raises both front and side

deadlift

dorsi flexor machine

seated row

shoulder dumbbell pullups

bicep curls in the middle of the cable machine using both sides up near my head

C-sit legs out and up ab workout

pullups-pushups-pullups-pushups succession as fast and as many as I could do

Ran 1 mile doing interval sprints

[KU40 173]

I've worked quite hard the last 1.5 years or so trying to gain muscle, and while it has worked a bit (maybe 7-8 lbs), it just doesn't seem in my destiny to get really strong. So I think I'll just keep lifting to keep my strength up, but do more cardio now. City league basketball starts in 3 weeks and I want to be able to play the whole game and run everybody all around the court. I'll probably start doing Insanity DVDs again as those really helped me last time I did them during basketball season, as well as do more interval sprints for basketball-type conditioning.

Just not totally looking forward to starting Insanity. There's a bit of a mental block in my head to start because I know how hard they are. Plus it'll really be a test for my knee. I'll have to take it slow with the side-to-side movements.

[Aaron Clinton 2,372]

Easy if anything thing at all, with the side to side, that will be the most dangerous to the repaired knee.

[Aaron Clinton 2,372]

Tonight:

400 calories on elliptical

followed by

1 mile, near what felt like full clip running like a human again. Moderate pace though. I want to get back down below 8 minute miles again when I am back to what will be the new 100%.

[KU40 173]

Yesterday: (I always post the day after for some reason)

Bench press

Tricep pulldown with flat bar

military press w. dumbbells

incline bench w. dumbbells

laying over-the-head tricep extension w. barbell

shoulder shrugs

cable machine decline pectoral flies

tricep pushdown w. rope

ab stuff

20 pushups

[KU40 173]

Just ran 3 miles in 25 minutes flat. Not quite as fast as I'd like it to be.

[Godsmack 360]

No workout friday, and nothing to come monday.

Got a PT test Wednesday, and need to rest up.

Friday I FRY my legs (usually takes me till tuesday to get back to normal)

And monday is arms and chest.

J

[KU40 173]

Today I decided to time my mile, haven't done that in quite a few years. 6:25. Not too bad. I must just not be built for distance.