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Chest Day

5 sets of Ball Slams
5 sets of 50 jail house dips
5 sets of Incline Presses 105lbs X 6 reps

BP-Barbell
5 sets of 265lbs X 8 reps
2 sets of 315lbs X 4 reps
2 sets of 365lbs X 1 rep
3 sets of 225lbs X 15reps

5 sets of 265lbs X 5 reps tricep press.

Lots of volume but you have to do this to shock chest to next level.

5 sets of Chinups X 7 reps
5 sets of tricep pull downs
5 sets of hammer strength bicep preacher curl.

C2 Intervals 5 X 1:40 X 500M 4X 1:35 X 200M

30 Min Stairmaster

Buncha concrete work. Dunno how to quantify. There's pain.

5.5 miles on the trail- felt pretty light on my feet w/o snowshoes and a 20 lb pack :4:

that gives me a 40 mile week and close to 10,000' of gain- that's three in a row, life is good

43 mile ride, 23 of which was with my buddy who'd been diagnosed with RA... he had some pop in his legs and so I got a big ride out of it.

Got hit by IT band pain at about mile 38. Not good. Hitting the roller now.

Back.

3 sets of Plate Squats to warm up 45lbs X 50reps
DL 5 sets (460lbsX 1rep)
5 sets XDB RowsX110lbsX10 reps
5 sets of db curlsX 60lbs X 10 Reps
5 sets of lat pulldowns narrow grip X 220lbs X 10 Reps
5 sets of KB Swings 54lbs X 25 reps
5 sets of Preacher Bench curls 125lbsX 10 Reps

c2 2000 M 7:45

25 Min Bike 120HRT

Sprint Endurance sucked on Rowing. I need to do more of the Distance cardio. Spring is warming stuff up so I can get past the slush and start packing.

nice to hear your buddy might be down a bit, but not out

Oh man, is it ever! Saw some fight in him for sure instead of resignation.

Bastid sandbagged me <g>. He'd been saying he was only good for ~20 miles out in the flats (bleah) but I need more workout than that to justify the time bloc, so I rode to his house, which is 20 miles, and I pushed hard up and over 1/2 of my main hard climbing route to get there.... Got to his place pretty tired and ready for 20 miles of spinning <g>.... Then, he proceeds to say hey I feel pretty good! Let's climb High Pass! I will never say no to a climb but I hadn't paced myself for more climbing. Then he says, how about a sliver of Grimes, which is an extremely difficult obscure 1-laner of crappy old blacktop up and over the coast range... it's a relentless, steep, long, and did I mention very steep climb? We ended up doing about 2/3 of the damn thing. Fawk!

The IT band thing is a real problem. Once it starts, I haven't figured out anything to stop it (other than getting off the bike)... and it pretty much shuts that leg down. Gotta stay on top of that one.

Elliptical warm up: 23min

3x5: BP-Squats-Standing press-Curls

Body weight squats: 3x10
Machine sitting press: 3x100lbs


Treadmill intervals: 28min

Legs
Low Weight/High Reps - Squats
Hack Squats.
Leg Press
Kettlebell squats

3000M C2 in Intervals (Good Pace)

25 Min Bike

25 Min Stairmaster.

Great weekend. The wife and I pretty much had the State forest trails to ourselves. Saturday we got up North and set up the camper. Once that was done we hit the trail and put in a quick five miles. Got back to camp and bow sawed out enough downed timber to make plenty of firewood.

Up bright and early the next morning and after breakfast we hit the trail. Put in 15 Kilometers at one state park then drove over to another and put in 12 more. Not soul killing trails, but plenty of short ups and downs to keep it interesting and we managed a swift pace the entire time.

Monday we got up early again, broke camp and headed over to some county park land. There we briskly walked 10 Kilometers and then headed home. This morning we were up and hit the road by our home. Walked 10 K in an hour and 15 minutes. Not a mind numbing pace, but a darn good way to get the heart pumping first off in the morning.

This afternoon I'll hit the weights. Squats for volume. Dips, and pull ups between sets. Dead lifts and Overhead presses to round it out. Feeling good and getting better every day!

kaboku68 and mtwarden ya'll some studs!! My goal is to get about half as in shape as you two are. Dang impressive workouts you guys are putting in.

no stud here

what an evening! 50 degrees, sunshine, no wind- makes me forget the brutal winter we endured

a little over 7 gorgeous miles on the trails

3 mile walk and got soaked in a late afternoon snow squall, wonderful Colorado.

I had a few unplanned days off. Got back on it today.

-warmup
-10x10 kettlebell swings (one hand, 32kg, 25 seconds rest)
-10 turkish getups (5 each side, 32kg)
-Kettlebell squat test (32kg, 6 minutes)
-3x2min kettlebell swings (this is brutal)

-pushups 5x10
-pullups 8x5
-dips 8x5

ended up walking close to 7-8 miles today as well.

No stud at all just trying to get back into shape.

Back
DLs 5 sets
Kettlebell dls 5 Sets
Jailhouse 5 sets
Plate lift 5 sets
Curls 5 sets
tricep press incline 5 sets

3000 m of C2 1000m 3X500M 1X200M 1X300M

30 Min stairmaster

Took extra nap.

Freight at Sporties for the next two days in the evenings. They are getting cheap Pelican Kayaks and that means I going to hauling them up into storage.

^^^

Those concept 2 rowers are awesome. I wonder what it would cost to get one out to me.

How much does one of them weigh? they sort of fold in half as well right?

I'd like to have one of those old stairmasters (looks like a mini escalator)- for simulating climbing hills I haven't found anything better.

I know a lot of gyms they just gather dust, folks like the little steppers better evidently- probably don't like the hurt that a stairmaster can put on

I'm a big fan of those as well. The gym I used to train at had a bunch and I'd always get some weird looks loading weights into my pack before getting on them

They can whip your butt in no time if you let them. Awesome machine.

Tanner

I think the fact that they do put a hurt on vs say an elliptical and that they take up double-triple the room, has made them somewhat of a dinosaur- too bad a very effective machine

Those stair masters were huge.

I had good luck ramping up a treadmill I had and even putting books and stuff under the front to make it a bit steeper then walking on it with a loaded pack.

C2 Refurbished are about $600.00. Brand new they run about a grand. They are an awesome machine for intervals and for cardio conditioning.


https://www.amazon.com/Concept2-Mod...1408315&sr=8-1&keywords=c2+rower