Workout of the Day

[sigboy40]

Sunday:
Pull ups 5x5
Rows 15x4 40 pounds
4x25 Squats
4x25 Lunges

Free run to the Elementary school, where I slipped on one of the playsets thanks to some heavy frost. That is when this happened:

This week-light workouts, probably no running.

[phil_in_cs]

Saturday was a range day w/ my friends. Worked "standing to kneeling" snap shots for two mags worth, so that's 60 odd fast lunges. Also worked various ways of moving casualties. The guy I'm dragging here goes 260, plus at least 50lbs of armor, mags, rifle and stuff. This will remind you why you deadlift.

[L1Z4RD]

Just a reminder: Stay hydrated. Had a woman pass out in the sauna this morning. Had to get her water and gatorade before she completely passed out. She was on her ass for about 30 minutes. She'll be drinking more water, believe you me.

[Chantrea]

Oh my dog, I did an hour of TRX suspension training this morning. Very intense. Will be doing this every tuesday from here on out! And this is at the beginner level--I thought I had strengthened my core really nicely, but I guess I still have a lot of work to do!

[Ronin672]

Maybe you folks could help me. I'm trying to come up with something to work lower body, that wouldn't kill my arthritic knee? I have been sticking mainly to biking and low weight leg press and leg raises, and calf raises on the machines. Any thoughts?

[phil_in_cs]

pushups, feet on exercise ball, 40, 22
OHS 45x10, 65 4 of 10
barbell curls to get my arms pretty for summer.... 65lb 3 of 15

[phil_in_cs]

Maybe you folks could help me. I'm trying to come up with something to work lower body, that wouldn't kill my arthritic knee? I have been sticking mainly to biking and low weight leg press and leg raises, and calf raises on the machines. Any thoughts?

Calf raises are a waste of time unless your competing in body building. Is your knee problem flexibility? If that's the case, I'd work on mobility rather than strength until you're flexible enough. See http://www.mobilitywod.com/ for many great mobility workouts.

[fourpaws]

So far since the start of Mar when I got back to work its been a 3 day set..

Day 1 - All over workout, various routines, various weights,
Day 1 - 30 min eliptical trainer, level 13

Day 2 - 3.4 mile or 5.5 km (approx) road run in about 30-32 mins depending on tiredness/work time/weather (its getting hot over here in the sandpit !)

Day 3 - 3.4 mile or 5.5 km (approx) fast walk/speed march with a 50lb bergen

Then a day off and then start all over again..

[sigboy40]

Maybe you folks could help me. I'm trying to come up with something to work lower body, that wouldn't kill my arthritic knee? I have been sticking mainly to biking and low weight leg press and leg raises, and calf raises on the machines. Any thoughts?

Calf raises are a waste of time unless your competing in body building. Is your knee problem flexibility? If that's the case, I'd work on mobility rather than strength until you're flexible enough. See http://www.mobilitywod.com/ for many great mobility workouts.

Yeah...Tell that to the hill I climbed last weekend with my pack on, smoked my calves......I have since added calf raises.

[phil_in_cs]

Maybe you folks could help me. I'm trying to come up with something to work lower body, that wouldn't kill my arthritic knee? I have been sticking mainly to biking and low weight leg press and leg raises, and calf raises on the machines. Any thoughts?

Calf raises are a waste of time unless your competing in body building. Is your knee problem flexibility? If that's the case, I'd work on mobility rather than strength until you're flexible enough. See http://www.mobilitywod.com/ for many great mobility workouts.

Yeah...Tell that to the hill I climbed last weekend with my pack on, smoked my calves......I have since added calf raises.

If you want to work your calves, climb those hills or find some stairs. The machine is worthless.

[the_alias]

Barefoot style running will also build your calf muscles up nicely.

[sigboy40]

No, not on the machine!! On the stairs! Like this:

[Babidoll85]

Just found my way over here, so hello! I go to the gym (mostly) 5 days a week. Started going about a month ago. I was doing the C25k program, but decided to throw that out the window. I am so very far from a runner, but am hoping to change that. I was able to *almost* run a mile straight yesterday. I warmed up with a 5 min fast paced walk and then ran the rest. I'm also really out of shape, so it was a big step for me! I also just recently starting doing some of the weight machines- all legs. Haven't been yet today, not sure if I'll make it or not.

[drunkensurvivor]

Maybe you folks could help me. I'm trying to come up with something to work lower body, that wouldn't kill my arthritic knee? I have been sticking mainly to biking and low weight leg press and leg raises, and calf raises on the machines. Any thoughts?

If you haven't tried it, I would recommend trying cod liver oil and msm/glucosamine. If you can make your knee feel better it beats the hell out of trying to work around it. A tablespoon of cod liver oil (and look at the nutritional facts to see how many horse pills you'd have to take to get the equivalent amounts of EPA/DHA if you don't go the liquid route... and trust me, the lemon flavored stuff doesn't taste bad) and a gram and a half or so of MSM and glucosamine a day can work wonders.

http://www.vitacost.com/vitacost-norweg ... -oil-lemon
http://www.vitacost.com/vitacost-vegeta ... samine-msm

Otherwise, most exercises seem to stress the knees. Deadlifts seem a little easier on them than squats I think...

[Regular Guy]

3/22
Squats, situps, pushups, and curls. Then 1 hr striking, 1 hr grappling.

[Ronin672]

Thanks for the responces folks, some stuff to think about changing. The arthritis is from the many years I competed in karate tournaments(point sparing and some kickboxing) when I was younger. You always hear about boxers and their bad knees....
I think it's gonna be a switch to working more on the movement, as my legs are pretty muscular as it is, just don't want to lose any due to lack of training. I do know they feel better after using the bike for a half hour, so maybe I will just focus on keeping them moving.
As to the supplements, Drunkensurvivor, I will give them a try and see if it helps a little more than just taking the old stand by of glucosomine.
Thanks again for the advice guys.

[phil_in_cs]

pushups w/ 40lb weight vest 5 sets of 15
stairs w/ vest, up and down 10 times. (could have done more but I want to see how my knees are later)

[PopeyeDoyle]

.

[the_alias]

This was my Saturday:

Warm up:
------------
- Running
- 1/2 Squat Tabata, 1/2 "fast feet" Tabata

3 rounds of:
- 10 diamond push-ups
- 10 situps
- 10 burpees
- 10 supermen
- 10 pistols

Technique work working on my front crawl.

SWIM-WOD:
---------------
4 rounds of:
- 50m freestyle
- 2x jump up the stairs (small and then big steps)
- 15m backwards REALLY LOW jumps
- 10 frog-jumps
- 10 squats
- 50m freestyle
- 30sec hollow rock
- 30sec plank hold
- 10 clapping push-ups
- 10 side-raises

[phil_in_cs]

2.1 mile hike w/ 110lb load

[sigboy40]

Stats update.....
I gained a few pounds in the last few weeks for some unknown reason...but my measurements are up except my waist, which is down 1 inch

210 pounds
36" waist
46" Chest
18" neck
16" Arms
24" Quads

Calisthenic warm up
100 push up Challenge Week 5 Day 3 20/20/24/24/20/20/22/61 total=211 45 seconds between sets
Chest Flys 20x50 pounds
Chest press 20x50 pounds

Dips 10x Pull ups 5x 3 sets
Tricep dips 25x curls 15x25 pound dumbells 3 sets

Jillian Michaels, 30 day Shred video, 30 minutes.

[phil_in_cs]

PM workout, outdoors to get used to the heat (only 84 today, but summer is in sight...)
pushups w/ 40lb vest on, 20, 15, 15
full snatch from the hang, 65lb 2 sets of 5, 95lb 5 sets of 3, 115lb 1 of 3, but I was pressing them up the last bit - not a full snatch.
20 yard shuttle run until failure - which wasn't long though I should have timed it.

[sigboy40]

Look at those crazy Southerners and their 'ONLY 84'...........

Rain Snow mix today and 39!

[Babidoll85]

Today I plan on doing 2 miles. Walking 1, running 1. HIIT training on the bike, and weight machines for my legs.