March 22, 23, 24 exercise thread

[CitySky]

How is everyone doing? 4Legs, can you even lift a pencil after yesterday's pecs workout?

This morning I ran (jogged) the whole 3 miles of a local trail in 33 minutes and change (11-minute miles). It was a victory for me because I didn't have to walk at all. I went with a friend who encouraged me along.

[4_Legs_Good]

1. Wow! Great work on the jogging!

I haven't jogged in years, and I never was very good at it. I did a lot of walking.

I'm a bit sore from yesterday, but mostly in a good way - unlike leg day which leaves me barely able to walk for the ensuing 4 days.

Today is back day. More on that in a few hours...

david

[seemunkee]

2. More kettlebell

I'm a glutton for punishment. After yesterdays work the back of my thighs and my pecs are sore. So what do I do? Go for more.
10 swings and 60 snatches per arm.
I'll either have to take a break tomorrow or do something else because I'm going to have a hard time walking.

[4_Legs_Good]

4. LOL, I thought you were figuratively saying "more cowbell!"

No idea what a kettlebell is.

:)

david

[seemunkee]

5. I got a fever and the only cure is

MORE KETTLEBELL

This is a kettlebell
The come in sizes from 9 lb - 88 lb mines only 26

[CitySky]

9. um, seemunkee?

you sure you posted the right pic? this thing resembles a medieval torture device. 26 lbs??? yikes!

[seemunkee]

10. It feels like one

I actually would like to have a larger one but their expensive. One company makes an adjustable one that is looks good
http://www.uskettlebells.com/

Doing snatches and military presses are very different with this than with a dumbbell due to the weight being off center. If you have the type of barbell plates with the handle cutouts you can do some of the same stuff with a 25lb plate.

[emulatorloo]

12. Where did you learn about these and how to use 'em?

I've been seeing a little here and there on the net and have been curious about the whole concept and philosophy.

[seemunkee]

14. pavel Tsatsouline

Pavel is the main man in pushing kettlebells in the USA. Former trainer of Russian special forces now living in the US.
Check out the website and forum.
http://www.russiankettlebell.com/

[emulatorloo]

15. thnx for the link, I see I've got a lot of reading to do!

Love this quote:

<snip>

Hacks your fat off—without the dishonor of dieting and aerobics

<snip>

[4_Legs_Good]

3. Back day for me

Braved the pretty serious for Southern California rain. Was much better on the way out...

21 wide pull ups in 5 pathetic sets
5 sets of those things that are like triceps kickbacks but for your lats (I forget what they're called)
5 sets of shoulder shrugs
5 sets of narrow pulldowns
5 sets of super pullovers (Nautilus)
5 sets of lat rows

Tomorrow is legs

Edit: Took about an hour

[Cobalt Violet]

6. Cardio day for me.

I'm not feeling well; I have a sore throat and I'm achy. But I refused to miss a day. I don't know if that's right or not. don't feel worse for doing it.

[Longhorn]

7. So sorry you don't feel well.

I hope you're feeling better soon.

[CitySky]

8. swam

1000 meters this a.m.

[emulatorloo]

11. 3-23 Leg Day!

3 sets hack squats (just started those today - GONNA BE SORE Tomorrow!!!)
3 sets leg press
3 sets leg extention
3 sets leg curl
3 sets calf raises

[Cobalt Violet]

17. Wed was arm day for me.

[emulatorloo]

21. And Today Friday was Arm Day for me!

I am starting a couple new bi and tri routines, so it was a little awkward, but all in all good.

[4_Legs_Good]

13. Wed is leg day...

5 sets of leg presses
5 sets of calf raises (machine)
5 sets of leg curls (machine)
5 sets of leg extensions

Normally I'd try to start with 5 sets of pathetic squats, but my lower back is all screwed up still (going on 6 weeks now!) and I don't want to make it worse.

I hate leg day (which is why I usually skip it!). Other days leave me feeling sore but good the next day, leg day just makes it hard to walk.

david

[seemunkee]

16. wed- grip work

recovery day. Just worked the grippers like mad.

[Cobalt Violet]

18. Thursday - Cardio day.

[CitySky]

19. Thursday - rest day for me!

Hey, muscle recovery days are important too! :) Tomorrow I'll bike & run.

[4_Legs_Good]

20. Thursday - Shoulders (at home)

Had to stay home 1/2 the day today, so I couldn't make it to the gym, so I did shoulders at home...

5 sets - Military Press (dumbell)
5 sets - Upright Rows - Wide grip (Bowflex) OUCH!
5 sets - Standing Lateral Raise (Bowflex)
5 sets - Rear Deltoid Row (Bowflex)

I wanted to work in a couple more exercises (don't use the Bowflex much these days so I like to take advanage of what it can do when I do), but I ran out of time.

About 55 minutes

david

[seemunkee]

22. Thurs

Back to Kettlebell
10 swings and 75 snatches per arm in the AM
2 hours of bouldering in the PM.