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You have to work for it

Discussion in 'Fitness Journals' started by Rise, Apr 3, 2015.

  1. Rise

    Rise Active Member

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    12/7 - row row row your boat

    2158m; 10:05

    This was a tough one after yesterdays squats and rows but I'm still happy with it. 2 new milestones: >2km, >10min (they come easy in the first week :lol:)
     
  2. Rise

    Rise Active Member

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    12/9 workout
    3 sets, 8 reps, 120s rest

    Decline Bench - 50, 55, 60
    BB Rows - 75, 95, 105
    Split Squats - 30, 35, 40
    Good mornings - 45, 65, 75
    BB Curls - 45, 55, 55
    DB Raises - 10, 10, 15, 15
    Abmat crunches - paaaaaaass


    Not a bad workout, but my abs were just super sore from I don't know what so I passed on the crunches. In other news, split squats are a miserable exercise.
     
  3. Rise

    Rise Active Member

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    12/10 - rowing

    2223m; 10:05
     
  4. macdiver

    macdiver Well-Known Member
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    Just getting caught up. Congrats on the rower. Looks like you are putting it to good use.

    Sent from my Venue 10 5050 using Tapatalk
     
  5. Rise

    Rise Active Member

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    Thanks macdiver, I think so, so far.

    12/11 workout:
    sets: 5, reps: 5, rest: 90s

    Wide-grip Pullups 5, 5, 5, 5
    Seated Mil Press 35, 40, 45
    SLDL 135, 225, 235, 245
    Dips 5, 20
    Time: 36m

    Didn't have much time for this one, so I cut a couple aux exercises, but I went real heavy on the deads. Felt good.

    12/13 workout:
    sets: 4, reps: 5, rest: 90s

    DB Split Squats 40, 45, 50, 50
    Sumo DL High pulls 65, 95, 105, 110
    Narrow grip Pullups 5, 7, 7, 7
    Inverted rows 5, 5, 5, 5
    Shrugs 35s, 45s, 50s, 60s

    The split squats were killer, and the pullups are getting easier.

    12/14 workout:
    1.5 mile run on treadmill (at hotel). Legs were toast after this (first run in many months)

    12/16 workout:
    sets: 3, reps: 8-10, rest: 90ish

    incline bench: 30, 40, 45, 50 x10
    incline chest flies: 15, 20 x10
    lunges: 60, 70, 80 x8
    1 arm db snatch: 30, 35, 40 x8
    bicep curls: 15, 20, 20 x8
    1 arm db rows: 40, 45, 50 x8

    I'm at a hotel all week, but still managing to get my workouts in. I'm home Friday for the next 2 weeks though, so I don't mind the travel too much, for once. 2 more days!! :D
     
  6. leftyx

    leftyx Senior Member

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    Nice sldl.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
     
  7. Rise

    Rise Active Member

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    thanks lefty :tu:

    12/17 - recumbent bike

    4 miles; 15 minutes ~150 avg heartbeat
     
  8. Seltzer

    Seltzer Elite Member

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    Great job on staying so active while travelling for work. :tucool:
     
  9. macdiver

    macdiver Well-Known Member
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    Great job on staying so active while travelling for work. :tucool:

    What the man says.

    That should be in quotes. I can't find the quote feature on Tapatalk.

    Sent from my XT1254 using Tapatalk
     
  10. leftyx

    leftyx Senior Member

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    Mac, are you talking about guoting a segment of a post or the HTML quotes which separate a sentence fragment?

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
     
  11. macdiver

    macdiver Well-Known Member
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    Leftyx, I was trying to quote Seltzer's post

    Sent from my Venue 10 5050 using Tapatalk
     
  12. leftyx

    leftyx Senior Member

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    This is what you need to do to quote someone.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
     
  13. Rise

    Rise Active Member

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    Thanks guys, every once in a while I pull through :lol:

    12/18 - rest day

    I looked at my iphone pedometer app and found I did 10,000+ steps while at work, on top of the 4 mile bike ride. While that sounds great, like I mentioned in someone else's journal, I didn't cap my food intake very well while traveling though I did stick to mostly healthy foods. For example, one night I had the sushi dinner which was 16 pieces of fantastic sushi, 2 bowls of miso soup (apparently the meal came with one and I ordered one separately not knowing). Also had 3 slices of pizza at the plant one day... couple of beers another day... :doh:

    Weighed in this morning at 156.2# which is probably 3-4# heavier than I would have liked to have seen. I think a LOT of it is water weight from the high sodium food you tend to eat when traveling. I'll drop back down to 153ish through this week before I ruin it all on Christmas :eat:

    All in all, I'm feeling pretty good with my progress and I'm bulking anyway so I'm not too worried about the weight fluctuations. I do need to get some heavier sessions in over the next 17 days that I'm off though to capitalize as much as I can on the calorie excess.
     
  14. Rise

    Rise Active Member

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    12/19 - late night row

    3220m; 15:20 minutes

    I went to a Santa party thing where the local fire dept. drives Santa around and visits houses that donate to some cause (wife did it, not sure what it was for) and he comes in the house with presents for the kids that you send him. Long story short, pizza and beer. I finally had some time to sit down and decided to row @10:45PM :lol: Not sure the rower PB made up for the poor choices earlier in the day though.
     
  15. Seltzer

    Seltzer Elite Member

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    Even if the rower didn't make up for previous choices, you're better off for doing it. :tucool:
     
  16. Rise

    Rise Active Member

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    This is true!

    12/20 - heavy liftin'
    3 sets, 8 reps

    db bench - 30, 60, 65, 70s
    squats - 135, 175, 205
    L-sit pullups - 8, 8, 8, 8
    SLDLs - 135x10, 225x5
    chest flies - 15s, 20s
    tricep overhead cable extensions - 25, 40, 40 x10

    This workout was a bit ambitious... I was trying to go heavy with all of the major compounds. I got to deads and my body was not having it... had to stop in the first set. Still, it was a good workout. Making use of those calories!
     
  17. Rise

    Rise Active Member

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    12/21 - power cleaning :lol:

    I had to clean up before the inlaws arrived yesterday which took up the majority of my day. I didn't feel like doing a late night workout either so I just made sure I kept the calories in check (I did!).

    12/22 - body weight ring day

    5 muscle ups*
    30 body weight pullups (sets of 10)
    30 body weight dips (sets of 10)
    30 24" box jumps
    5 mins speed jump rope

    The 5 muscles ups are a PB for me, on rings. They weren't chained together though, I had to drop and wait a second in between each because I still really need to concentrate on the form, there were probably 4 misses in that grouping as well but I'm still happy with it. Getting better! The pullups were deadhangs to start, and morphed into kipping through the 2nd set. Dips were good, box jumps were fine, speed rope was mostly good (whipped myself in the back once). Next time I'll be using the weight belt I got for the pull ups!

    Now it's time for date night with the wife while the inlaws watch the kids! Massages at 4, dinner at 5:30, movie at 7:30 and a quiet hotel room after that. Can't wait!
     
  18. Seltzer

    Seltzer Elite Member

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    Nice workout and have a great time tonight!
     
  19. Rise

    Rise Active Member

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    Wow time flies when you take a day or two off from posting. I had a great couple of weeks off with the family and managed to get a lot of workouts in, though I didn't post them here and at this point I'll skip posting them... back at it today!

    Morning workout: Power cleans

    45x20
    95x20
    115x20
    135x5

    that's all! Happy new year!
     
  20. Rise

    Rise Active Member

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    Time to switch it up! Now that I have everything to do it at home (well, almost), I'm going to start doing crossfit workouts again. It's been a while but I still find them to be the most challenging of workouts, and most rewarding.

    Today: 3 rounds for time
    row 500m
    25 GHD situps (I had to settle for abmat)
    25 back extensions (I did ghetto ghetto back extensions)

    time: 18 minutes
    first row: 1:47
    2nd row: 2:08
    3rd row: 2:10

    Overall, pretty happy with this workout. I haven't really sprinted yet on a rower and 500m is just past what I can sprint, apparently. I hit the 400m wall, which is much like a 400m running race now that I think about it. Still, I managed to finish pretty strong on the first round but I was pretty winded for the rest of the work out.

    Traveling for work next week but I made sure to pick a hotel with a pretty decent gym setup. Standard fare + free weights to 50#, a bike, and a cable machine. Should be able to get a workout in almost every day.
     

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