Workout Log – Run

Went for a run today to see how my legs would go after the weights yesterday. Did plenty of rolling out the muscles and a bit of massage and Magnesium and I feel pretty good. I’m quite happy with my time.

Time to take a day off though!

8.1km in 38:16 (4:43 pre km; 7:36 per mile)

Workout Log – Heavy Lower Body Workout

I am trying out adding in some heavy lifting days intermingled with the whole body bodyweight exercise days. I am getting these workouts from Eric Cressey’s book “Maximum Strength” [Amazon, Fishpond].

I am also trying out logging the workouts using the JEFIT(web) Android (app). So far it seems pretty awesome. Almost every exercise you want is preloaded. Very quick and easy to create routines, workouts in that routine (add exercises, customise reps/weights/rest). Also very speedy entering in the logs as you go, with integrated rest timer between sets, and supersetting available (haven’t tried that yet).

Exercise Name Weight (kg) x Reps [sets,]
 Barbell Squat To A Bench 90.0×4, 100.0×4, 110.0×4, 110.0×4, 110.0×2
 Barbell Deadlift 70.0×2, 70.0×2, 70.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2
 Dumbbell Walking Lunges 25.0×8, 20.0×8, 20.0×8, 20.0×8
 Reverse Crunch 12, 12, 12
 Prone bridge 30sec, 30sec, 45 sec

Pretty good workout, feeling the legs a bit right now!

Workout Log (Spartan 300 style)

This is the first of my posts resurrecting the workout log. I now have more motivation as I have signed up for a Tough Mudder event that will take place in Fed 2013. Our team name is “99 Problems But Mud Ain’t One” (nice one Doug).

Today’s workout was aimed at “taking it up a notch” in intensity. So this is the sort of workout I have been doing, but this time I made sure it added up to a Spartan 300 type workout and I watched the rest times a bit more closely (although I don’t carry a watch or my phone when I workout, but today there were some people doint cross fit style stuff with a trainer, so I used them for timing). Anyway I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows.

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