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What are you or what did you train today?


What constitutes 50 min of wading ?
 
yes, just felt good; probably should not have put it down.

my body was down today, 84.3kg when I got home; I suspect I am a bit dehydrated (perhaps 1 to 1.5kg).
 
Squats and bench tonight, ill update my log tomorrow when I have a bit more time. Legs weren't feeling it today I think there was still some fatigue from the hill sprints on Friday. Bench moved ok, got 9 reps with 90kg tonight very happy with that, 100 just around the corner.
 
[TABLE="width: 642"]
[TR]
[TD][/TD]
[TD]walk machine[/TD]
[TD]single box squats 50cm[/TD]
[TD]single leg extensions alternate[/TD]
[TD]single leg curls alternate[/TD]
[TD]hyperextensions[/TD]
[TD="colspan: 2"]walk machine[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]12pm[/TD]
[TD]10min 6.5km/h 3 degrees[/TD]
[TD]18e bw after 3x10e (1m)[/TD]
[TD]15e/25kg after 3x10e (1m)[/TD]
[TD]11e/10kg after 3x10e (1m)[/TD]
[TD]24x15kg[/TD]
[TD="colspan: 3"]10min 6.5km/h 3 degrees[/TD]
[/TR]
[TR]
[TD]7.00pm[/TD]
[TD]strides[/TD]
[TD]sprints[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]3x60m[/TD]
[TD="colspan: 2"]5x100m (3min)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
 
Nice work [MENTION=16241]Headley[/MENTION] , I got a pump workout in today just to make me look more buff round the pool.......not sure it worked !!
 
[TABLE="width: 488"]
[TR]
[TD]walk machine[/TD]
[TD]chinups[/TD]
[TD]machine rows[/TD]
[TD]medium pulldowns[/TD]
[TD]upright rows[/TD]
[TD]barbell curls[/TD]
[TD]walk machine[/TD]
[/TR]
[TR]
[TD]10min 6.5km/h 3 degrees[/TD]
[TD]8 reps 10kg[/TD]
[TD]6x84.5kg[/TD]
[TD]7x68kg [/TD]
[TD]7x50kg[/TD]
[TD]12x40kg[/TD]
[TD]10min 6km/h 3 degrees[/TD]
[/TR]
[/TABLE]
 
No real workout today but lots of swimming, walking and running round the beach with the kids. Oh yer and some weighted carries which was all the shopping from Woolworths 1km back to the apartment, traps were on fire when I got back.
 
84.8kg bw this morning, so happy with bench

[TABLE="width: 488"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]bench press[/TD]
[TD]overhead press[/TD]
[TD]dips[/TD]
[TD]cable tricep extensions[/TD]
[TD="colspan: 2"]one arm tricep cable extension[/TD]
[/TR]
[TR]
[TD]10min 6.5km/h[/TD]
[TD]8x95kg[/TD]
[TD]3x8/45kg (1m)[/TD]
[TD]3x8 (1min)[/TD]
[TD]3x8/30kg (1min)[/TD]
[TD="colspan: 2"]3x10e/15kg (30sec)[/TD]
[/TR]
[/TABLE]
 
Wednesday evening was a run and a walk; Run around the area and then a bit later a walk to go get the bread and milk. was awesome.

Today is the first day DOMS free since Sunday afternoon.
 
[TABLE="width: 488"]
[TR]
[TD]walk machine degrees[/TD]
[TD]single box squats 61cm[/TD]
[TD]single leg extensions alternate[/TD]
[TD]lunges[/TD]
[TD]single leg curls alternate[/TD]
[TD]single standing calfs[/TD]
[TD]leg raises[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]4x10e/10kg (1m)[/TD]
[TD]4x10e/20kg (1m)[/TD]
[TD]4x8e/20kg (1m)[/TD]
[TD]4x8e/10kg (1m)[/TD]
[TD]2x20e, 2x15e/bw (30sec)[/TD]
[TD]4x10 (1m)[/TD]
[/TR]
[/TABLE]
 
[TABLE="width: 488"]
[TR]
[TD]machine rows[/TD]
[TD]medium pulldowns[/TD]
[TD]chinups[/TD]
[TD]upright rows[/TD]
[TD]dumbell curls[/TD]
[TD]one arm cable curls[/TD]
[TD]walk machine 3 degrees[/TD]
[/TR]
[TR]
[TD]4x8/61kg (1m)[/TD]
[TD]4x8/61kg (1m)[/TD]
[TD]2x4 (1m)[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD]4x8/2x15kg (1m)[/TD]
[TD]4x8e/15kg (30sec)[/TD]
[TD]15min 6.5km/h[/TD]
[/TR]
[/TABLE]

medium intensity workout
 
[TABLE="width: 552"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]overhead press[/TD]
[TD]bench press[/TD]
[TD]flies[/TD]
[TD]overhead tricep press[/TD]
[TD="colspan: 3"]one arm tricep extensions[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD]4x6/70kg (1m)[/TD]
[TD]4x8/2x15kg (1m)[/TD]
[TD]4x10/28kg (1m)[/TD]
[TD="colspan: 3"]4x10e/15kg (30sec)[/TD]
[/TR]
[/TABLE]
 
I've got Deadlift and OH press tonight and will get in a brisk 30 min walk at lunch today. My legs are super sore from the squat session on Monday so hoping the walk will help flush some blood through and take some soreness away before the session tonight.
 
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