The Work-Out Thread

[nyquillyn]

I've gained 11 pounds in the last 6 days.

Holiday food catching up to you?

Yes. That, drinking 2 bottles of wine every night and not running for 6 days.

[Evvo]

I'm a long time half marathon runner and hope to make the step up to marathons in 2014. Current 1/2 PB is 1.38, so would love to knock 3-5 minutes off that come the summer.

Been putting the running on the back burner lately and getting into serious weight training for the first time over the last few weeks and I'm thoroughly enjoying it. Operating on the 4 day split and trying to fit 2 leg sessions in per week where possible. Coupling this with a better diet and am really into it at present.

Merry christmas one and all!

[nyquillyn]

I'm a long time half marathon runner and hope to make the step up to marathons in 2014. Current 1/2 PB is 1.38, so would love to knock 3-5 minutes off that come the summer.

Been putting the running on the back burner lately and getting into serious weight training for the first time over the last few weeks and I'm thoroughly enjoying it. Operating on the 4 day split and trying to fit 2 leg sessions in per week where possible. Coupling this with a better diet and am really into it at present.

Merry christmas one and all!

What time will you be shooting for? 3:20? 3:15?

[Evvo]

I'm a long time half marathon runner and hope to make the step up to marathons in 2014. Current 1/2 PB is 1.38, so would love to knock 3-5 minutes off that come the summer.

Been putting the running on the back burner lately and getting into serious weight training for the first time over the last few weeks and I'm thoroughly enjoying it. Operating on the 4 day split and trying to fit 2 leg sessions in per week where possible. Coupling this with a better diet and am really into it at present.

Merry christmas one and all!

What time will you be shooting for? 3:20? 3:15?

I'd be quite pleased with getting consistently in the range of 3.30 after some proper training with anything under that being a bonus. I ran the Berlin Marathon in 2011 but that was too soon for me and the second half of the race was a nightmare, finishing in 4.40. Great experience though, and a beautiful city to run in.

[verb_to_trust]

Christmas eve and Christmas day runs are the best. You always feel like you're one step ahead of everyone else...

[Biff Pocoroba]

Nice workout last night. 1.8 miles in 22 minutes on the treadmill. Threw in some planks with my weight work, holy hell I hadn't done those in a while.
Next up will be tomorrow morning; that one is usually my best one of the week.

[nyquillyn]

10 miles in 70 minutes

Sorta fell off the wagon the past 9 days. Pretty much ate, drank, smoked and butt fucked everything in front of me. Gained 12 pounds and a nasty cough. Hit the canal and felt tired and heavy. Even split with a pathetic finishing kick.

[Dr. Van Nostrand]

Lots of weights tonight, mostly the same stuff, chest press, pec fly, ab crunch, curls, tricep press, but i threw in some free weights, 3 different shoulder lifts and some shrugs. i need to do some running tomorrow

[Evvo]

Lots of weights tonight, mostly the same stuff, chest press, pec fly, ab crunch, curls, tricep press, but i threw in some free weights, 3 different shoulder lifts and some shrugs. i need to do some running tomorrow

Good effort in the post-Christmas buzz. Pretty similar for myself today - chest and tri today with a 5 miler tomorrow. Hopefully!

[Dr. Van Nostrand]

Lots of weights tonight, mostly the same stuff, chest press, pec fly, ab crunch, curls, tricep press, but i threw in some free weights, 3 different shoulder lifts and some shrugs. i need to do some running tomorrow

Good effort in the post-Christmas buzz. Pretty similar for myself today - chest and tri today with a 5 miler tomorrow. Hopefully!

I definitely need to make up for all the holiday eating i did

[Biff Pocoroba]

Good extended workout this morning. Weights, treadmill & weights again. The second round of weights hit the upper body again. Right at two miles on the treadmill.
I'm back under 160 again. I know I'm in the minority here but I'd actually like to add a little; the trick is to get it to go to the right spots. When I do gain it always seems goes to my belly. I know I know, that's where the diet part comes in.

[warehouse]

Good extended workout this morning. Weights, treadmill & weights again. The second round of weights hit the upper body again. Right at two miles on the treadmill.
I'm back under 160 again. I know I'm in the minority here but I'd actually like to add a little; the trick is to get it to go to the right spots. When I do gain it always seems goes to my belly. I know I know, that's where the diet part comes in.

how often do you do pull ups? i think pull ups and bench press are probably the best exercises to help you gain muscle weight in your upper body.

[Biff Pocoroba]

I some bench work every workout. But I'm more likely to do more reps at less weight unless I'm specifically going for a heavy day. Pull ups? Hardly ever.

[nyquillyn]

7.5 miles with 1,200 feet in elevation change in 64 minutes

Hit my favorite trail. Legs felt great, but I could really feel the extra weight on the uphills. The climb up to the saddle was especially brutal. Felt dialed in on the backside of the mountain (mostly downhill) and started to fly. Pretty happy with a sub-65 considering I'm a fucking fat piece of shit right now.

[bada]

Tomorrow.

[Evvo]

10k in a decent time on Saturday evening then a good back and shoulders workout at the gym this morning. One more night of pretty serious drinking then a cut down in January. I'm usually pretty good at sticking to these ideas, so fingers crossed.

[Peeps]

there is a good chance i am going to cry tonight. up until i started this particular program my leg training consisted of light squats, seated leg press, leg curls. the first week i did these (last week) i am still feeling my legs ache (good ache not injury ache)


Leg Press Leg Press
2 sets of 10-12 reps, 1 set to failure 2 min rest

Leg Extensions Leg Extensions
2 sets of 10-12 reps, 1 set to failure 2 min rest

Seated Leg Curl Seated Leg Curl 2 sets of 10-12 reps
1 set to failure 2 min rest

Stiff-Legged Dumbbell Deadlift
2 sets of 10-12 reps, 1 set to failure 2 min rest

Seated Calf Raise
2 sets of 10-12 reps, 1 set to failure 2 min rest

Standing Calf Raises
2 sets of 10-12 reps, 1 set to failure 2 min rest

Ab Crunch Machine
2 sets of 10-12 reps, 1 set to failure 2 min rest

Hanging Leg Raise
2 sets of 10-12 reps, 1 set to failure 2 min rest

[nyquillyn]

My New Year's resolution is to run everyday in 2014. A minimum of 5 miles each day. I made it my resolution a few years back and made it about 120 days.

[Dr. Van Nostrand]

Ran 3 miles in 29:09 and almost passed out trying to get there

[hotdog]

still tearin' it up ain'tcha doc ?