| 3/25/2015 2:45:35 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Today I just did my standard lower body and core gymeroony stuff with leg extension, abductor machine, adductor machine, leg curl, crunch machine, back extensions, leg raises and side bends. It was character building.
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| 3/25/2015 8:01:49 PM |
Daily workout thread | Page 3 |
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dixie_dancer
Kansas City, KS
29, joined Feb. 2013
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The terrain I've been running recently has very steep hills. Coupled with a shoulder injury that has limited my running super tasty as running faster coincides with a larger arm swing. I'm averaging 9-9.5 minute miles. Which is about average for me if I'm running anything over 5 miles.
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| 3/26/2015 7:20:42 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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That sounds challenging and character building. In both my running and cycling phases, I always relished the benefits of tackling hills with enthusiasm rather than disdain. Given sufficient application, gravity defying abilities can develop. 
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| 3/26/2015 9:24:55 PM |
Daily workout thread | Page 3 |
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gamerman17
New York, NY
30, joined Apr. 2010
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Meat and Potatoes Workout
Bench Press
185 x 12
225 x 7
275 x 4
Deadlift
145 x 12
205 x 8
225 x 6
Squat
145 x 12
225 x 10
255 x 6
Safe to say I will be expecting a good feel of soreness tomorrow.....gamer
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| 3/26/2015 11:25:58 PM |
Daily workout thread | Page 3 |
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nycman530
New York, NY
64, joined Dec. 2010
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Today at Mid-City Gym:
Bench Press:
225 x 8
245 x 7
275 x 5
Leg Press:
410 x 10
590 x 10
680 x 10
Declines on Smith Machine:
225 x 10
275 x 8
275 x 7
Incline Dumbell Press:
80's x 10 for 3 sets
Lat pulldowns, hammer curls, dumbell flyes, cable rows, calf machine, cable pulls w. rope, dips(3 sets of 12).
Not bad for an old fart! 
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| 3/26/2015 11:39:57 PM |
Daily workout thread | Page 3 |
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lovesintimacy
Eugene, OR
47, joined Mar. 2015
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I went for a mile and a half walk today
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| 3/27/2015 5:34:36 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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I'm thinking of taking my winter road bike for a spin later on. I haven't rode it since 2010 and it's been hanging in the garage. I'm just gonna try a modest 13 mile circuit.
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| 3/28/2015 11:01:45 AM |
Daily workout thread | Page 3 |
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cupocheer
Assumption, IL
68, joined May. 2010
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Touring?
Great exercise. Lots of fresh air.
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| 3/28/2015 1:33:36 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Not touring. Touring is when you equip the bike with panniers and engage on a programmed daily quest with nightly stopovers and the objective of observantly traversing some selected part of the world. I did that in 1987 when a friend and I rode from Lands End to John O' Groats — the length of Britain, no less. A distance something over 1,000 miles. It was good.
What I did yesterday was just a short ride by a middle aged gent after not touching road bikes since 2010. The experience was charged with the poignant knowledge of lost physical prowess and revealed human frailty. This theme was reinforced today when I embarked on a 20 mile ride in strong winds and felt pretty much spent after 13 miles when I turned into the wind. My back ached and I was selecting the smallest gears to lower the pain, counter the wind and climb some troublesome hills. A sobering experience.
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| 3/29/2015 5:40:26 PM |
Daily workout thread | Page 3 |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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Today at Mid-City Gym:
Bench Press:
225 x 8
245 x 7
275 x 5
Leg Press:
410 x 10
590 x 10
680 x 10
Declines on Smith Machine:
225 x 10
275 x 8
275 x 7
Incline Dumbell Press:
80's x 10 for 3 sets
Lat pulldowns, hammer curls, dumbell flyes, cable rows, calf machine, cable pulls w. rope, dips(3 sets of 12).
Not bad for an old fart!
In the end, you should do what routine works for you. But as a NASM certified personal trainer, I wanted to offer some free advice. Feel free to take it or disregard. Your routine is full of redundancy and overkill. You can effectively exhaust a muscle group with 3-5 sets (depending on weight/rep scheme) of one compound exercise. So for example:
Chest - Can be worked with flat barbel/DB bench press or weighted push-ups. Incline and decline are overkill. Also, tricep isolation isn't needed because they work when you push.
Back/Biceps - When you pull with a row or vertical pull (pull-up/lat pulldown) your biceps are already working. So doing curls on top of back work is redundant.
Legs - Leg press and other machines don't strengthen your core or stabilizer muscles.
For the best results and time efficiency, it doesn't get much better than full body workouts a few times a week.
Workout 1 :
Push - Bench Press (barbel or dumbbell) or weighted push-ups
Pull - Barbel or DB rows (you want the pull to be the opposite of the push)
Lower - Deep squats (barbel or DB goblet squat
Workout 2 (48-72 hrs later)
Push - Standing military press (standing is better for core stability work)
Pull- Pull-ups or Lat Pull-Downs (opposite of push movement)
Lower - Walking lunges
Your effectively working each muscle group to failure with one compound movement and not wasting unnecessary time with redundancy. Plus, compound movements strengthen your core naturally and your whole body being worked will tax your heart and lungs harder than isolation movements. Just some food for thought.
[Edited 3/29/2015 5:41:37 PM ]
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| 3/29/2015 8:17:19 PM |
Daily workout thread | Page 3 |
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nycman530
New York, NY
64, joined Dec. 2010
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In the end, you should do what routine works for you. But as a NASM certified personal trainer, I wanted to offer some free advice. Feel free to take it or disregard. Your routine is full of redundancy and overkill. You can effectively exhaust a muscle group with 3-5 sets (depending on weight/rep scheme) of one compound exercise. So for example:
Chest - Can be worked with flat barbel/DB bench press or weighted push-ups. Incline and decline are overkill. Also, tricep isolation isn't needed because they work when you push.
Back/Biceps - When you pull with a row or vertical pull (pull-up/lat pulldown) your biceps are already working. So doing curls on top of back work is redundant.
Legs - Leg press and other machines don't strengthen your core or stabilizer muscles.
For the best results and time efficiency, it doesn't get much better than full body workouts a few times a week.
Workout 1 :
Push - Bench Press (barbel or dumbbell) or weighted push-ups
Pull - Barbel or DB rows (you want the pull to be the opposite of the push)
Lower - Deep squats (barbel or DB goblet squat
Workout 2 (48-72 hrs later)
Push - Standing military press (standing is better for core stability work)
Pull- Pull-ups or Lat Pull-Downs (opposite of push movement)
Lower - Walking lunges
Your effectively working each muscle group to failure with one compound movement and not wasting unnecessary time with redundancy. Plus, compound movements strengthen your core naturally and your whole body being worked will tax your heart and lungs harder than isolation movements. Just some food for thought.
Thanks! I actually have incorporated a few of those things in. I always mix it up. Next workout I do squats, presses, etc. Also some sets of kettlebell swings(those can get you winded more than the treadmill. I also have a pullup bar in my apartment. Got to start using it again. And sometimes instead of going heavy, I'll go lighter with more reps to shock the muscles. And once in a while I'll even do snatches, which is one motion and good for the core as well.
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| 3/30/2015 2:21:18 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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13 miles on road bike in 50:55 then gymeroony with leg extensions, leg curls, abductor and adductor machine, torso twist, back extensions, leg raise, side bends and crunches.
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| 4/4/2015 6:20:57 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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3 mile walk in 42:07 (13:50 mile pace) wearing new Altra One running shoes that resemble Kermit the Frog's feet. They're actually a discontinued version of the shoe I believe.
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| 4/4/2015 6:53:05 PM |
Daily workout thread | Page 3 |
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luckylouie42
Cedar Grove, WV
75, joined Mar. 2008
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does anyone do any specific hand exercises, hands are very important.
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| 4/4/2015 8:07:49 PM |
Daily workout thread | Page 3 |
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cupocheer
Assumption, IL
68, joined May. 2010
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Walked
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| 4/5/2015 2:01:39 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
|
13 miles bike in 47:26 (16.4 mph Average). 3 miles walk in 40:04 (13:21 per mile). Upper body stuff at gym. A good day here for outdoor activities. Bright and dry with very light winds.
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| 4/6/2015 4:00:08 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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20 miles bike ride in 1:16:28 (15.7 mph average).
[Edited 4/6/2015 4:00:30 PM ]
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| 4/8/2015 11:32:53 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
|
13 miles bike in 47:52 (16.3 Average. Bright & beautiful weather with light winds blowing in just the right direction for a wind assisted latter half. It's good when that happens. 
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| 4/10/2015 4:49:16 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
|
Another 13 miles in 47:45 (16.3 mph Average) in similar mild conditions with pleasantly wind assisted latter half. Spun small gears hoping to stave of the dark spectre of knee strife. 
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| 4/11/2015 5:00:46 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Upper body stuff at gym and then 13 miles bike on the roads with cooler temperatures and more wind in 48:07.
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| 4/13/2015 4:35:26 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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20 miles bike in 1:15:24 (15.9 mph average) followed by gym with leg and body core stuff. Felt slightly depleted after the bike ride.
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| 4/14/2015 4:13:15 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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13 miles bike in 46:27 (16.8 mph average)  in sunny mild and breezy conditions. Most plez. Followed by upper body stuff at gym.
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| 4/15/2015 3:34:11 PM |
Daily workout thread | Page 3 |
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teeheehee_
Montreal, QC
36, joined Jun. 2014
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Clarence, you're the only one still working out lol
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| 4/16/2015 2:04:34 AM |
Daily workout thread | Page 3 |
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dan9787_3
Laval, QC
54, joined Jul. 2014
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Don't post here very often. Tried 2 miles this afternoon, too tired from previous things.
I ran/walked it.
I tried again later, after eating and resting. Was able to 4 miles, running.
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| 4/16/2015 4:39:38 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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20 miles in 1 14:49 (16:00 mph average) on Cannondale road bike. Exceedingly pleasant conditions with very light breeze. Followed by leg and body core stuff at the gym..
[Edited 4/16/2015 4:40:35 PM ]
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| 4/16/2015 6:52:32 PM |
Daily workout thread | Page 3 |
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dan9787_3
Laval, QC
54, joined Jul. 2014
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Can you tell me what does a good, well-trained but not elite cyclist maintains (mph) over an hour or two, on a flat road, light winds, Clarence?
I realize we're all different but what is attainable to the majority of the population that isn't "too" old?
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| 4/17/2015 5:54:09 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Can you tell me what does a good, well-trained but not elite cyclist maintains (mph) over an hour or two, on a flat road, light winds, Clarence?
I realize we're all different but what is attainable to the majority of the population that isn't "too" old?
A few years ago when very cycling fit I could do 20 mph+ in good conditions with light winds and mild temperatures. I think 20 mph or thereabouts is very good and requires a degree of fitness and lots of training to achieve.
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| 4/17/2015 2:37:58 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Jus' rode the 20 mile route in the reverse direction with chilly moderate winds in 1:15:05 (16:00 mph Average). Quite plez. Didn't suffer.
[Edited 4/17/2015 2:38:27 PM ]
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| 4/17/2015 4:00:23 PM |
Daily workout thread | Page 3 |
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dan9787_3
Laval, QC
54, joined Jul. 2014
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A few years ago when very cycling fit I could do 20 mph+ in good conditions with light winds and mild temperatures. I think 20 mph or thereabouts is very good and requires a degree of fitness and lots of training to achieve.
Thanks.
'Cause when I ride mountain bike (yes, it's heavier etc), I have difficulty maintaining 15 mph for 1/2 an hour, on city roads. And it seems some others do much better on mountain or hybrid bike. If there's a 10 mph wind in my face I'm down to approx 12 mph.
I was wondering if I was poor or normal.. 
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| 4/17/2015 4:49:29 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Sounds normal to me. A brutal headwind is the cyclist's worst enemy and can be very humbling..
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| 4/18/2015 2:46:35 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Upper body stuff at gym followed by 20 miles same course as yesterday on this nice Cannondale bike in 1:15 :36 (15.9 mph Average)
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| 4/18/2015 4:26:04 PM |
Daily workout thread | Page 3 |
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dan9787_3
Laval, QC
54, joined Jul. 2014
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Thanks!
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| 4/19/2015 5:04:35 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Leg and body core stuff at gym today. Intended to do bike after but it rained and I weakened.  <~~ not this sad..
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| 4/20/2015 3:03:00 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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20 miles bike in 1:14:15 (16.2 mph average). Calm and exceedingly pleasant evening. I like evenings best in spring and summer.
[Edited 4/20/2015 3:04:09 PM ]
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| 4/21/2015 2:04:05 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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30 miles bike in 1:55:54 (15.5 mph Average) in nice sunny conditions with light breeze. The first half of that one is moderately hilly and challenging.
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| 4/22/2015 3:23:56 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
|
20 miles bike in 1:10:05 (17.1 mph average) in awesomely mild, sunny, dry and pleasant conditions with very light breeze. Speed assisting stuff. Then gym for upper body exercises.
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| 4/23/2015 11:44:35 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Yesterday I set out for another 30 miler but felt distinctly unenthusiastic, cut it short and rode only 14 miles in the end. After the previous few days unaccustomed activity the legs felt as if they'd beaten with cricket bats. I wanted a gym session too but skipped that and had a lie down instead. 
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| 4/24/2015 5:34:00 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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20 miles today in 1:15:45 (15.8 mph average). Breezy and mild conditions. Saw lots of cyclists. My thighs still feel like they've tenderized and would benefit from some easy riding on flat terrain. Did leg and body core stuff at gym after.
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| 4/25/2015 1:26:50 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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25:04:15
Gym with upper body stuff followed by 20 miles bike in chilly moderate northerly wind in 1:11:14 (16.9 mph average).
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| 4/26/2015 11:34:20 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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26:04:15
Leg stuff at gym followed by 20 miles bike in 1:15:06. Quite a stiff northerly wind hampered my efforts in the latter half. It was arduous.
[Edited 4/26/2015 11:34:44 AM ]
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| 4/28/2015 4:32:53 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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27:04:15 - Rest day.
28:04:15
20 miles bike in 1:15:04 (16:00 mph average) in bright but chilly conditions followed by upper body stuff at gym..
[Edited 4/28/2015 4:34:03 PM ]
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| 4/30/2015 3:17:15 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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29:04:15 - Rest Day
30:04:15 - 20 miles bike in 1:15:55 (15:8 mph Average) in chilly conditions with northerly light wind.
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| 5/1/2015 6:19:50 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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01:05:15 - 20 miles bike in 1:15:17 (15.9 mph average) in chilly conditions with light wind that felt north easterly. Then leg and body core stuff at gym.
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| 5/2/2015 7:12:50 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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02:05:15 - 20 miles in something around 1:18:15 (slowish) in chilly conditions with light rain at times. Legs felt stiff. Not much fun this one.. 
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| 5/4/2015 8:36:49 AM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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03:05:15 - Rest Day
04:05:15 - 20 miles bike in 1:10:51 (16.9 mph average) in warm, sunny conditions with southerly moderate wind.
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| 5/6/2015 6:53:39 PM |
Daily workout thread | Page 3 |
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sheachef69
Orlando, FL
38, joined Jun. 2013
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I walk 3miles daily. Usually do squats 3 sets of 12. Then crunches always 50 and planks 10.sec increase to 20 for core challenge.
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| 5/26/2015 10:24:46 PM |
Daily workout thread | Page 3 |
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oppsii
Saint Matthews, SC
47, joined Aug. 2014
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swam for an hour and walked 3miles
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| 6/19/2015 8:30:35 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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Walk/ jog up hills at the park, 3.17 miles.
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| 6/20/2015 6:36:11 PM |
Daily workout thread | Page 3 |
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clarence2
South Yorkshire
United Kingdom
59, joined May. 2011
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Did gymeroony in the afternoon with leg and core stuff, then 30 miles on road bike in 1:50:56 (16.2 average speed) on fairly flat terrain in mild conditions.
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| 6/22/2015 9:29:19 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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Walk/jog at park ( up hills ) for 3.17 miles.
My fav when I don't want to go to my Bootcamp class. Wasn't feeling it today, and it being arm day....not fond of millions of push ups and burpees
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| 6/26/2015 9:16:53 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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It was legs day. My hardest day.
Squats, hammy curls, lunges, extensions and calf raises.
I was fighting the urge to throw up. But everyone can see that I never skip legs day- that's a point of pride.
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| 6/27/2015 10:27:25 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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Arms today.
Curl bar
Dumbbell skull crusher
Concentration curl
Cable press
Back rest curls
French press
Also calf raises because I'm doing them every day this month.
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| 6/28/2015 7:54:08 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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Chest.
Bench press
Pull up
Incline fly
Dips
Incline db press
Calf raise
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| 6/29/2015 8:33:35 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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Arm day at bootcamp!
Lots of push ups and burpees
Also, started a 30 day challenge of abs, crunches and squats. Day 2 today! 28 more to go!!! 
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| 6/29/2015 10:09:31 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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Off day, except for calf raises.
What's the ab challenge?
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| 6/30/2015 5:31:51 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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Rollerblading
Calf raises
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| 7/1/2015 8:12:05 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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3 mile walk/ jog at the park!
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| 7/1/2015 8:16:17 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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Off day, except for calf raises.
What's the ab challenge?
It's a 30 day challenge of sit-ups, crunches and squats.
Start with a number of each and increases ( sometimes decreases) as the days go by.
Got it from www.fitnessrepublic.com
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| 7/1/2015 10:32:52 PM |
Daily workout thread | Page 3 |
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dingobarramacus
Boston, MA
89, joined Nov. 2013
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Shoulders...
Military press
Upright row
Shrugs
Dumbbell row
Lateral raise
Arnold press
Calf raise
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| 7/2/2015 8:24:34 PM |
Daily workout thread | Page 3 |
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becqrz
Austin, TX
48, joined Oct. 2014
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Bootcamp: leg day.
Lots of squats!
Crunches at end of class
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