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#11910074 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile

CMG 300 BP

#11910331 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Jeff_O Offline
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Originally Posted by mtwarden
6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile


[bleep] yes it is! You da man.

Are you training for anything in particular?


Due to years of degraded public discourse, we are separate ideological countries, speaking different languages, the lines between us down. We reason differently; draw upon non-intersecting data sets, and access different mythological systems.
#11910407 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: Jeff_O]  
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mtwarden Offline
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Originally Posted by Jeff_O
Originally Posted by mtwarden
6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile


[bleep] yes it is! You da man.

Are you training for anything in particular?


thank you Sir smile

I am- at the end of May I'm doing the Bob Marshall Wilderness Open, this will be my third year. It's a full traverse of the Bob Marshall (along with the Scapegoat and Great Bear Wildernesses), each year the starting point and finishing point changes, how you get to the finish is up to you- no set route. It's challenging country made more challenging in May due to snow, swollen river and creeks, sketchy weather and blow down (trail crews don't start until mid June).

#11910910 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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That's impressive. Let us know how it goes.


laissez les bons temps rouler
#11911416 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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kaboku68 Online content
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kaboku68  Online Content
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Alaska
Upper Body

DB floor presses 5setsX 95lbsX 10 reps
DB Incline Presses 5 sets X95lbs X 8 reps
5 sets of Kettlebell front swingsX 30 reps
5 sets of 15lb medicine ball slams X 50 reps
5 sets of upright rows x 80lbs X 10 reps

Bench Press
1 set of 225lbs x 20 reps
1 set of 225lbs X 10 reps
2 set of 275lbs X 10 reps
1 set of 315lbs X 5 reps
1 set of 335lbs X 3 reps

5 sets of narrow grip latpulldown 200lbs X 10 reps
5 sets of rope cable tricep extensions X 200lbs? X 10 reps
5 sets of hammer strength Preacher curls 135lbs X 10 reps
5 sets of hammer strength tricep bench presses at 180lbs X 10 reps

8 sets of 200 m C2 sprints x under 40 seconds(1:45/500m split)

30 min of bike at 120 hrt.



Alpha

#11912021 - 03/19/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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outside the burgh
Elliptical 25miin

4x5: Squats-incline BP-Dead lift-DB curls.

4x25 roll outs.

Work shortens the workout.


laissez les bons temps rouler
#11912494 - 03/20/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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smokepole Offline
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Walked 5 miles yesterday, cardio today. Stairs and bike.



A wise man is frequently humbled.

#11913904 - 03/20/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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kaboku68 Online content
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Back
getting stronger

5 500 m intervals on C2

30 min on Stairclimber.

My former student who is a true freshman led her Oregon Ducks past Duke to the sweet sixteen.

#11913914 - 03/20/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Jeff_O Offline
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Ruthy! Good job, teach! smile

GO DUCKS!


Due to years of degraded public discourse, we are separate ideological countries, speaking different languages, the lines between us down. We reason differently; draw upon non-intersecting data sets, and access different mythological systems.
#11914158 - 03/20/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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Montana
strength training yesterday evening

warmup
squats 3x5
bench 3x5
overhead press 3x5
dips (weighted) 3x15
pullups 3x11
core

Bravo

#11915691 - 03/21/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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4.5 miles on the trails with some strides thrown in for good measure- weather is perfect for running, temps in the low 50's with little to no wind

#11916432 - 03/21/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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kaboku68 Online content
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Alaska
Legs

Squats
1setX 20reps X 275lbs
3 sets X 10 reps X 315lbs
2 sets of 5 reps of 365lbs
1 Set of 4 reps X 405lbs

Leg Press Machine
3 sets (8 plates, 10 plates, 12 plates?) not much but it felt good.

bicep curls 5 sets of 10 reps X 60lbs

Close grip incline press (triceps)
4 sets 135, 2-185, 1-215lbsX 10 reps

Intervals on C2 4 times X 1:50 X 500M 4 times X :42 X 200M

30 m bicycle above 70 RPM.

#11917233 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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outside the burgh
Elliptical: 10min

4x5: Squats-Standing Press-BP

Kettle Bell Squats: 40lbs 2x16
Rollouts: 3x25

15x40 yard sprints:


laissez les bons temps rouler
#11917501 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: battue]  
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mtwarden Offline
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Originally Posted by battue


15x40 yard sprints:


Ouch!!!!

#11917578 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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outside the burgh
Sprint 40--walk 40. Yea, and I know I did it. grin

Last edited by battue; 03/22/17.

laissez les bons temps rouler
#11917695 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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I started running late in life (50's), but quickly became hooked; I thought it would be a good idea to start throwing in a mix of sprints (along with some distance running). I mixed up some 100's, 200's and 400's starting slow and gradually working my way up, or so I thought. On my third or fourth sprint session I did my normal warm up and started into the mixed sprints. I felt particularly good and on about my fourth go I felt like a kid and just started flying, just short of the finish BANG, felt like I got shot in the leg. I tried walking it off hoping it was something minor- a couple of days later (with no running) my wife points out that I have a long bruise on the inside of my thigh- pulled a groin muscle so bad it was bleeding internally. That marked the end of my short sprinting career laugh

#11917751 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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battue Offline
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outside the burgh
The first couple was warm ups, then hard for 4-5. Slowed down for a couple, then another couple hard. Right around 12 or so, I could feel my groin going weak. The last ones were 3/4 throttle.

Hamstrings are a little tight. Well, a lot tight.




laissez les bons temps rouler
#11917779 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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Ahhh- the closest I do to sprints now are "strides"- 8-10 speed ups (not all out sprints) for 20 seconds and then 40 seconds back to normal pace, repeat. I'll do these once, maybe twice a week and always towards the end of my run. They seem to help as I keep track of all the different loops I do and the times are shrinking slightly

#11918104 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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ribka Offline
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been there before. Now 3/4 quarter speed

as my friend who is ex spec ops said "When you get older your muscle and tendons are like rotten bungee cords."

#11918160 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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mtwarden Offline
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^ true that smile

very enjoyable 6.5 mile run- upper 50's- absolutely perfect!

#11918243 - 03/22/17 Re: 2017 Fitness- Workout thread [Re: mtwarden]  
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Scott Offline
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Good lift this morning. Tied PR deadlift.
Youngest son wanted to go for a hike with a weighted pack like Dad does so we wandered around behind the house for an hour or so. His pack was 9lbs; mine 32lbs. Good stuff teaching about trees, tracks, lay of the land, and he has a pretty good sense of direction for a 9 yr old. Proud dad here.
Bad - my back tightened up bad on the last climb. That sucked.

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