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Your Workout Today

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I ran 6 miles today with a pace of 7 minutes. The sensor in my nike sneakers really work great,i have every stat and every bit of information i need stored in my ipod.

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Quick one today.  Heavyish weights.

8 sets of 4

DBL stiff legged Dead lift (53lbs kettlebells)

DBL Strict press (44lb kbells)

Then a 15 minute AMRAP of

5 snatches R&L;

10 pushups

10 Deadlifts

All with 62 lb kb

We got 10 rounds in.

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Completed my usual workout last night

3 x 5 squats

3 x 5 standing press

3 x 5 pendlay rows

I added 5 lbs to each of my lifts and felt good. I stepped on the scale this morning and down to 207.6. 20lbs to go.

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Originally Posted by slabm7

Completed my usual workout last night

3 x 5 squats

3 x 5 standing press

3 x 5 pendlay rows

I added 5 lbs to each of my lifts and felt good. I stepped on the scale this morning and down to 207.6. 20lbs to go.



That sounds like Rippetoe's 3x5 routine, is it not?

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Strict chin ups 4x10

Squats 4 x 5 (r+l) 62 lbs

Dbl straight arm sit ups 4 x 10 (26lbs each hand)

Then...

For time:

50 American Swings

40 Goblet Squats

30 burpees

20 Toes to bar

10 Clean & Thrusters (R+L)

62lbs where applicable.  I am feeling pretty weak lately?  Took me 16:35 to get through it.

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Worked out Monday, Tuesday, Wednesday.

Monday.  Legs.

Did a lung variation on the smith machine, 4 sets, standard squats 7 sets of 6, Deadlifts, 5 sets of 6, calf raises 4 sets of 12.  then lots of little stretches and ab stuff.

Tuesday.  Chest and Back

flat bench, 6 sets of 6, close grip pull downs, one arm bent over rows, wide grip pull downs, close grip dumb bell presses, Then did a spinning class for 45 minutes. stretched

Wednesday: Arms and shoulders.

3 or 4 variations of curls, tri extensions couple varieties, dips, front raises, military presses.

Overall great week.  Now going to drink too much and stay fat.

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Heavy wt day.

Reps sequence of 5,5,3,1

Pistols r+l

double snatches (worked up to 53's but couldn't get the 62's up)

double kb bench press on stability ball ( 44's, finished with the 53, then 1 of 62)

Double DL (only have 70's)

Renegade rows (62's)

1/2 Turkish Get Ups ( 53-70)

Lot's of stretching afterwards.  Can't get my hip flexors limber lately?

taking a break this weekend, and having a cocktail tonight!

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Ran 6 miles yesterday in 1:15 with the dog so that included the stops and short walk to through his poop in the trash can.  I'm not jogging with sh$t in my hand.  Stretched before and after.  I'm getting some achelles tendinitous I think.  Both are sore and ache a little.  Kind of sucks but being so heavy right now can't be good for them.

But anyway, going to sign up in a marathon in May to do something different so going to quit lifting heavy and drinking.  Hopefully my tendons feel better.  I'm stretching like crazy but just going to work through it until it becomes painful.  I wouldn't descibe it as pain, just annoying.

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Went for my first run in 2 months, finally I think my knee is healed (after multiple physio sessions). Ran 3.5km at 6 min/km. Not too bad although I have been keeping my fitness up with plenty of mountain biking. Doing a 15km run end of next month (with an 700m vertical climb) so got my work cut out for that.

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Couch to 5K, repeating Week 5, Day 1. It's changed since 10 days ago when I last ran, and the app is now named "Run 5K" or something. I don't know why, or why the program changed (last time it was three 5:00 runs with 3:00 between. This time it was 5:00, 7:00, 5:00 with 2:00 between).
Anyway, my calf feels okay. I ran the out part in slush and then turned around because right around the yellow bike rental the path became snowy and slushy. A good chunk of my run was through that. I've estimated the distance as well (hence the snap to roads) because the RunKeeper app had me running 27 miles all around Erie. I estimate that my pace was in the low to mid-9:00.
I have a 610 with the HRM. I'm going to wait to use that until I'm not doing so many weird intervals. I'll use that when I'm just out running for x minutes at a time, or something.
Wore the Kinvara 2s today. Felt great. Toes got a bit cold when I was squishing slush (mostly onto my left foot - which indicates I run slightly differently). They're stuffed with newspaper currently.
http://runkeeper.com/user/iacas/activity/63272155
http://www.dailymile.com/people/iacas/entries/11569333
I earned 203 points on Fitocracy, too: http://www.fitocracy.com/view_workout/2509952/ . Heh heh.

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Quick one today.

15 sec on 15 sec off 10 rounds or 20 minutes total

62lb kbell

10 Russian Swings

5 Burpees

7 American Swings

8 SumoDeadLiftHighPulls

Threw in some knees to elbows and pull ups afterwards.  Travel day tomorrow and then 10 break in the sun.  Going to keep workouts going while there.

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Did spinning class and a little heavy lifting today.  Did 4 excercises for my back.  Two variations of pull downs, bent over dumb bell rows, and flys.  Time was limited becuase of spinning class.  Got a good workout.

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Week 5 Day 2 of the new (revised) Run 5K (formerly C25K) app.
I started the timer when I had a little walking (warmup) left and stopped it as I walked home. The runs were 5:00, 8:00, and 2:00 with 2:00 between them, so that's 15:00 running and 5:40 walking.
I'm still cautious about my left calf. So I thought I ran a bit more slowly - honestly I thought I was shooting for 10:00 run segments - then I check the RunKeeper app on my phone and it shows that I'd gone 2.03 miles in less than 21 minutes, so that's barely 10:00 including the 5:40 walking!
I felt fine the whole time, too. Calf was noticeably "not 100%" but it's mild discomfort at best. I'm icing it as a preventative measure more than anything else.
Was 60 degrees outside! Blue skies, windy as heck (it felt into the wind most of the time too)! I've checked the RunKeeper mapping a few times, it's accurate. I averaged running speeds of about 8:30, 9:15, and 8:00. The 9:15 includes running in place waiting for traffic, too.
http://www.fitocracy.com/view_workout/2561128/
http://runkeeper.com/user/iacas/activity/63454949
http://www.dailymile.com/people/iacas/entries/11609483

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Lifted last night.  Did chest and Tris.  Then tons of streches and ab stuff.  I've got some shoulder problems so I can't do much with my chest.  I do flat bench with my elbows really close to my body, close grip DB flat bench, decline, and then a whole bunch of tri stuff.  Overall, I'm happy with my strength gains in the past two months.  I can see and feel the changes.

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