Hey, have you been working out?

[Jon Miller]

Wasn't so good of day today, not sure why. Was still sore in the legs, and ate too much chocolate this morning.

5/3/3 chinups
6/4/6 lunges (27/27/24)
5/4/4 pullups
15/15/15 back extensions
2 sets of cable row
2 sets of dumbbell bicep curls

I am still where I was when this thread started, and roughly where I have been for the last 3 years (4 years?). I will probably try something else in a bit. Maybe lift just two days a week (full days or split days) and focus on running? I had good improvement in my running until I stopped doing intervals (they really kill me though).

JM

[Al B. Sure!]

Squat 3x5x220
Bench 3x5x175
Deadlift 1x5x245

Did 5-6 sets of 12 pullups. Getting kind of tough. I think I'll drop back down to 11 for this week.

[MOBIUS]

Suddenly I have this curious desire to exercise in a hotel in Malaysia...

[MOBIUS]

You know me so well...

[Provost Harrison]

To me, you'll never stop being a lazy fat arse

[MOBIUS]

My five a side football yesterday was awesome! Felt like I was 20 years younger and scored 3 reasonably skillful goals, including a left foot half volley. And I kept up with the 20-somethings and even showed them a thing or two in terms of pace!

Basically, I've massively upped the cardio dimension of my workout programme at the gym and go through the burn my the legs cycling to/from work, instead of slowing down. Also, doing quite a lengthy, but not too taxing, cardio session the day before 5 a side kept me nice and fresh!

I finally seem to have pushed past what had felt like a long plateau and, surprisingly enough, it was because I pulled my finger out and stopped being a lazy fat arse...

[Az]

I have started shrugging too late.

[Al B. Sure!]

holy crap my hip flexors are so sore. I can barely walk.

[Jon Miller]

It isn't really cardio, but I bike to and from work ~5km each day (there is one hill on the way to work which I breath heavily on for a bit).

I jog 1-3 days a week.

Cardio isn't really my focus right now.

Albert might think my leg workout is a bit weak, but it hurts to bike right now... and I will jog tomorrow.

JM

[Provost Harrison]

How much cardio are you doing? My workouts seem to be more cardio than anything...and I alternate with swimming usually.

[Jon Miller]

My shoulder still didn't feel good.

12/12/12 machine iso-press 50/50/50 (70/70/70)
3/5/8 vertical press (16/13/11)
stomach spine rotation
8/3/3/? cable fly - ended up doing as much as I could (40/55/50)
barbell raises
tricep cable pulldown

JM

[Provost Harrison]

It is basically twisting your torsal.

Spine rotation might be the correct term.

JM

It just sounds like the kind of thing done in medieval dungeons

[Al B. Sure!]

I'll post yesterday's workout:

Squat: 3x5x215
Power Clean: 3x5x115
Press: 3x5x105

Did some rotator cuff and hip flexor exercises. Left shoulder felt funny so only did 4 sets of 11 chinups.

[Jon Miller]

It is basically twisting your torsal.

Spine rotation might be the correct term.

JM

[Provost Harrison]

Spinal rotation? That sounds painful!