Sport and Fitness

What exercise did you do today? #16

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WalterBrown +

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Can't remember but it was death...

Something like 50 Cal row to check in...(start your clock) then...
20 HSPU
20 Wall Balls
20 Box Jump Burpess
20 Pistol Squats
20 Hand release PU
Then 400 Meters farmers walk

* Every 2 mins picking up 30kg ball and tossing it over shoulder X5 (forgot this name)

I was last to finish and the instructor came outside and yelled at me to keep going at the end, reverse yay
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Don't worry. Like his job, relationships and username, it's not permanent.

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I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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60mins run/walk intervals - 9-16kph
Dj Whisper +

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30 mins bike
core stuff
4km easy run

knee has been feeling like a rusty gate all week :/
trz-ara +

get swole or die tryin' [2012: 171]

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squats
shrugs
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DuncanM +

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100 km.
WalterBrown +

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good god ^

Pulls, pushups, squats, abs, and HEAPS of stretching

not bad
Spoiler:

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Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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Mind boggling..

I just did 7k's of intervals and.am.fucked.

Respect sir.
gotamangina +

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5km run @ 5:33/km.

First run back after being sick for a cutla weeks.
trz-ara +

get swole or die tryin' [2012: 171]

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b e n c h
curlz

back was sore before hand. feels good now. think theres a lesson in that.
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Bear complex @ 30kg -15:11
trz-ara +

get swole or die tryin' [2012: 171]

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3k run
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Gussigan +

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squats
leg press
prowler

good on ya duncan - i didn't even drive 100km on the weekend!
Gusface Grillah
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5.89km @6:11. So slow these days.
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Weights circuit. All of the DOMS.
Downlow +

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Few box squats - up to 70kg
Few sumo deads - up to 60kg. These are great, seem to hit the hammies a lot more. Here's hoping that helps my squat.
30mins cross trainer
trz-ara +

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yesterday: squats and chins and then mad max
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30 mins bike
chest
shoulders

5km run @ 5.30
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get swole or die tryin' [2012: 171]

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presses and rows
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10km run @ 5:52/km.

Intentionally slowing down my pace for a while to give Metabolic Efficiency Training a crack.

It basically means running slower to conserve glycogen and eating a higher fat, lower carb diet to become fat adapted.
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60mins cross trainer..
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power cleans
deads
prowler
Gusface Grillah
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curlz and bench
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WalterBrown +

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Power snatch, deads, hanging knee raise 9 min AMRAP

went ok
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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Sussing out some new accessory exercises. Tried some glute ham raises - holy shit they should sort me out. Granted i'm pretty sore today but i couldn't even go down properly!
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Quote:

Originally Posted by Downlow View Post

Sussing out some new accessory exercises. Tried some glute ham raises - holy shit they should sort me out. Granted i'm pretty sore today but i couldn't even go down properly!

gotamangina +

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Quote:

Originally Posted by Downlow View Post

i couldn't even go down properly!

No snatches for you then?
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13km run @ 5:49/km.
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Quote:

Originally Posted by gotamangina View Post

No snatches for you then?

I always have trouble bouncing out of the hole
DuncanM +

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Spoiler:


Penises.
trz-ara +

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deadz and shrugs
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Downlow +

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60mins 1.5:1 run/walk intervals - 10-13kph. 10km.
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press
close grip bench
lat raise
prowler
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yesterday:

18 holes

30 mins bike
upright rows
neutral pulldowns
db side bends

today: 6km run @ 5.20
Tobi +

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Saturday - 4km yog
Sunday - ~2.5 - 3km paddle
Tuesday - netball
Wednesday - 3.85km yog
Friday - 3.84km yog
Sunday - 4.65km paddle
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90mins of football
Gussigan +

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squats
leg press
kb swings / prowler

getting a bit of the few months off the gym weakness out of my body and will then get back on to 531
Gusface Grillah
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squats and presses
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6km run @ 5:48/km.
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Doing light sessions for the next month, to get back some consistency & focus on running...

SQUATS:
5x 30kg
5x 35kg
5x 40kg
3x 5x 45kg

DEADLIFTS:
5x 30kg
5x 40kg
5x 50kg
3x 5x 60kg

1 ARM DB ROWS:
4x 12x 10kg
trz-ara +

get swole or die tryin' [2012: 171]

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rows and chins

i just realised with the upcoming forum wipe i'll lose my itm fitness tracker post count thing. fark.
171, 52, 104
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Quote:

Originally Posted by trz-ara View Post

rows and chins

i just realised with the upcoming forum wipe i'll lose my itm fitness tracker post count thing. fark.

only wiping up to 2007.

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Originally Posted by gotamangina View Post

I hate it when you're right and I'm not.

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sweeeet.. let this monument to my mediocrity live on!
http://www.youtube.com/watch?v=sQgd6MccwZc
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I have two weeks until I go on holiday for three weeks, so I'm just going to fuck around until then.
Tonight:
10 x 10 kb swings, 3 pullups
3 x 10 front squats, 20 pushups

I haven't done pushups in ages and that was hard. I'm bringing them back.
trz-ara +

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3k run
171, 52, 104
Gussigan +

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bench
db incline
rows
curlz
prowler
Gusface Grillah
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6km trail run @ 6:31/km.
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get swole or die tryin' [2012: 171]

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squats and shrugs. tired.
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Back on the wagon:
5/3/1
Deadlifts
Bench
dips
back extensions.

Back is still sore daily but hopefully going back to the gym fixes it. Otherwise I'll probably need to fork out for an MRI.
Music is the best drug.

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Originally Posted by RunningWithScissors View Post

PM derelict for manual labour shit

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20 mins bike
2km row
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Good one Derp.

Squats 5x3
Press 3x10
One arm KB swings 3x10 each side
Bent over row 3x5
Farmers carry ~100 m with 20kg in each hand
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