bjjoondo 

Several strech exersizes, then 40 mins. on the exersize bike, then I cleaned both the bathroom and the OVEN at the same time, the exersize bike seemed the easier of the two!

avmech

Gym at 0600, work, then came home, rode 17 miles

kenmcchord

Hit the gym at 7am, did the following...

(3 sets per)

SS1
Dead lift
Curls

SS2
Lat Pull Downs
Tall Box Step Ups with dumbbells

SS3
Calf Raises
Dumbbell Rows
60 sec Planks (x4)

Then it was off to work. Tomorrow I am trying out a spin studio in Philly after my dayshift. Goal is to add one of these per week to keep up the intensity. We'll see...

Steve Sawyer

You guys in Florida sure have it rough in January (from 23 deg and wind chill of 10 SE Michigan)

All I managed today was an hour of yoga class @ 6 AM, and 20 minutes ogling some Giant & Cannondale bikes at a lbs that I've never been to before.

kenmcchord

Today I was back to work for my last shift of the week, a 7am - 5pm. This is the first week of my new 10 hour shifts which yield me 3 day weekends. So far so good, I love the extra day off every week, but I do have to say that during the week it's tough to find the time for anything but work (I drive an hour each way to work). That said I did manage to get into the gym every day this week, hopefully I can keep this up.

Back to the actual thread, today after work I tried out a spin class near Rittenhouse square in Philadelphia. The place is called Body Cycle Studio, located on Chestnut street. It went well, it was nice to feel the pressure of spinning with a group. I'm going to try to do this every Friday. https://www.bodycyclestudio.com

Hope you all have a good weekend.

kenmcchord

Sunday morning was spent in the gym, did the following...

(4 sets of each)
SS1
Squats
Dumbbell Shoulder Presses

SS2
Curls
Calf Raises
Dumbbell Shoulder Raises

SS3
Bench Press
Shrugs
Crunches on workout ball (40 reps per set)


Monday I did an hour spin video. Worked out to the spinning.com DVD Maximum Results. https://www.spinning.com/en/webshop/p...aximum_results

Today, after coffee I'll head back downstairs to hit the weights. Happy Tuesday everyone!

missjean

Construction work for an upper body workout in the morning and a spin class in the evening for a lower body workout.

kenmcchord

In the gym this morning, heavy weight workout.

(4 sets of the following)

SS1
Deadlifts (heavy, ugh)
Dumbbell tricep extension

SS2
Lat cable pull downs
Tall box step ups with 20lb dumbbells
Planks (60 sec)

SS3
Seated cable rows
Push ups (10 per set)

That's all folks, off to work! Have a good one.

drorgo

10K run in the snow on Sat.
1 hour strength training workout in the gym on Mon.
5K run today.

Bob W

jdon

Yes, complete demolition of the main bathroom, framed, re-plumbed and electrical complete. boarding it up after lunch.

az_cyclist

Ran 5k yesterday morning and this morning before work.

KZBrian

2+ miles of cross country skiing Monday and Tuesday plus 35 minutes on rollers today.

droy45

I go ice skating at the local arena whenever the weather is too bad for biking.

az_cyclist

Ran 5k this morning before work

drorgo

Ran 6mi this morning.

IBOHUNT

4 mile run

Mort Canard

The fitness chain Planet Fitness just opened a new location about 3 miles from my house. As I have been frustrated with my municipal parks weight rooms hours I decided to check the place out. Surprisingly the price was less than the city parks and recreation and the gym is open 24 hours a day. So I signed up and have been to the gym 3 days so far this week.

The workouts have include the following:
Back extensions
Vertical Leg lifts
Torso Rotation machine
Lat puldowns
Rotator cuff curls both in and out
Leg press
Leg extension
Leg curl
Calf extension
Chest press
Overhead press
Row
Arm Curl
Arm Extension
and several different types of ab crunch machines.

I am doing several sets of each type of exercise, stopping between stations only to wipe down the last machine I last used. I can definitely tell that I am using a few new muscles that I was not exercising at the old weight room.

I have been lobbying the employees to get a bicycle rack set up outside the facility so I can ride to and from the gym as the weather permits. They say that they have one but have to get the tools to bolt it to the sidewalk to secure it.

Justiffa

I joined an aqualogix session for a solid hour this morning and will be riding up genting perez (uphill) tomorrow.

Will hopefully have decent enough pics of my ride to post here

drorgo

7mi run this morning.

DGlenday

Winter hike at 35-degrees F : 15 miles along the incredibly tough Rollercoaster SECTION OF THE Appalachian Trail - which includes 11 hills in 12 miles with 3,700 feet of elevation - and with some hills at 20% grade.

https://app.strava.com/activities/40370140

kenmcchord

On Wednesday did a relatively easy spin video, the endurance energy zone from the folks at spinning.com. This is a great video for digging into fat stores, keeping the hr lower than most.

On Thursday I got up early (6:30, which is early for a guy that worked until 11pm the night before) and lifted pretty hard.

4 sets of the following

SS1
Squats
Curls

SS2
Bench Press
Dumbbell Shoulder Press

SS3
Shrugs
Tall Box Step Ups, with 20lb dumbbells
Crunches on workout ball

then push ups

A little later at work I felt completely exhausted, but I got through my shift. Friday I took off, and then WHAM, yesterday I'm back to being sick as a dog. (insert multiple curse words here) So today I sit here in my sweats suffering out Cold/Flu '13, part two.

Maybe I shouldn't be working out 6 days a week...

Monoborracho

Yesterday - three miles on foot then a mile in the pool. The last 500 meters in the pool were 2 x 50 intervals at 1:30 each, i.e, swim 50 meters as fast as you can and then rest for the remainder of a minute and a half. I tried for negative splits, my first was 57 seconds and my last 50 meters was 47 seconds, best in years.

droy45

Sort of. I was trying to shovel some of the snow off my roof and garage and then the ladder slipped and I came crashing down ladder and all to the ground. I hurt my shoulder and knee. Not sure of the prognosis yet. I will wait until morning to assess the damage. May have to go for xrays. I guess I'm not that tough after all.

PRus

1 1/2 hours of Cross Country Ski. Have to take advantage of any chance i get. Rain tomorrow and every hiker will be walking in destroying the tracks!

RDW3261

I'm training for a half marathon, so I have been running five days a week. Did 3 easy miles today after my long run of 11 miles yesterday.