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Topic Review (Newest First)
Yesterday 04:10 PM
Belnik Did more bike riding this weekend, yesterday and today. Replaced the seats so far and that helped, but it sure don't make the entire thing comfortable. These are cheap beginner mt. bikes I'd guess, and I and planning to make mine more into a cruiser bike, maybe the wife's as well.

I need to get longer cables to replace the handle bars to make them more upright to get into a more comfortable position. I will add a rack to carry a cooler and a drink (beer) holder, then just give it a manly paint job and be finished.
07-13-2019 09:33 AM
Belnik Chin ups x15-5

Dips x20-10

Treadmill 2 miles @ 6.8mph (this was hard today)

Rower sprints
(5 x100m with 1 min rest between.)
100M :27 sec
100M :25 sec
100M :26, :26, :26 sec.
07-12-2019 12:29 PM
Belnik Had an off day today, not really sure why.

Gym

Pullup x10
Dips x10
Abs x10

Rower
100M :37 sec (had no gas in me it seemed)
200M 1:13
300M 2:00
(right away I'm thinking this is odd, I felt fine, just had no energy to push)

Treadmill...Half a mile @ 7.0mph (was thinking when I started I'd only do a mile, but at the halfway point I knew I was done)

Trapbar DL
(135) x5
(185) x3
(205) x3
(225) x3
(235) x3
(this felt fine, but still not pushing it as planned, strength ain't the goal this year. Losing the belly fat and not hurting the knee again are the main objective)

"Top rack" DB press ( + a set of curls w/each set)
(25) x5
(40) x5
(50) x5

Cable V-bar press downs
(35) x12
(65) 3x8
07-11-2019 05:04 AM
Belnik Home workout, simple and fast.

Standing DB press (2 dbs, one held in "top rack" position overhead while other is pressed)
(25) x5-5
(35) x5
(45) x5

Standing DB press ("bottom rack" version, one held at shoulder while other works)
(25) x5-5
(35) x5
(45) x5

(top and bottom rack done as super set)

Band rear delt work 4x10

Static KB hold (70) 2 sets each side

Days like this remind me I need to lift more!
07-10-2019 09:20 PM
Belnik Tuesdays workout

2 mile run @ 6.7

Pull ups
Dips
Abs
Hyper ext
07-08-2019 07:50 PM
Belnik light and simple home workout.

(24kg) KB 2hand swing 3x10

(24kg) KB standing press 5x5

swissball crunch 2x10

swissball hyper ext x20
07-07-2019 04:24 PM
Belnik Rode a bike for an hour today, a real one, not an exercise bike. Had not been on a bike since I'm guessing 05-06? and that was just a short ride...probably late 80's or early 90's prior to that.

Was not the most comfortable thing thats for sure, will be doing some mods to make it more enjoyable (we were given two bikes for free). I'm guessing for under (or not much over)$200 I'll be able to make both bikes something my wife and I will enjoy on half day rides.
07-06-2019 11:07 AM
Belnik Gym

Treadmill 2 miles 6.7 mph

leg lift x8 x10

Dips x15 x20

Pullups x10 x5-3-3 (different grips, no rest)

right at 30 min.
07-05-2019 12:55 PM
Belnik 4th (gym)

Rower
100M sprints x5
times, :29,30,29,27,26 sec.

Treadmill
2 miles, 6.7 mph

Pullups
2x4 high, 1x8 standard pullup

Dips 3x15

Leg lifts
x11-8-8
06-30-2019 09:49 AM
Belnik Gym

Rower 500m - 2:46

Trap bar DL
(135) 2x5
(185) 2x5
(205) 2x5

Treadmill 1 mile @ 6.6mph
( had planned on 2 miles, but there was no way, 1 was hard today...was it the order of things I did, or something else? I just didn't have it in me.)

Rower
100M :29
200M 1:00
100M :29
100M :28
06-28-2019 09:12 AM
Belnik Gym

Treadmill 2 miles, 6.6mph

low cable face pull
(22) x10
(32) x10
(37) x10
(42) x10
(47) x10

Single arm cable curl (superset with tris)
(27) x5
(32) x5
(37) x5

Rope press downs
(47) x10
(52) x10
(57) x10

Pullups
x3 (have had some forearm pain, and this was too much)
x6 (different grip, better but not great)

Dips
2x15

Single low cable fly (one arm fly)
(17) 3x5

Rower
100M in :30
100M in :30
100M in :27
100M in :28
100M in :29
06-25-2019 06:25 PM
Belnik Gym

Tread mill 2 miles, 6.6 mph

Pullups (high version, chest to bar)
x5-4-4

Hanging abs x13-10
06-23-2019 03:18 PM
Belnik Gym

Treadmill. 2 miles at 6.6 mph

Pullups x5-10-5-10

Dips x5-16-25

Rower
100m :32 sec.
~2 min rest
100m :31
rest
100m :29
rest
100m :28
rest
100m :30
06-22-2019 06:50 PM
jojo64155
Quote:
Originally Posted by Belnik View Post
Ive been enjoying it. I at first wanted to focus back on running more, actually get back closer to "grunt shape" as I once was. The rower, while only something I have played with on and off, and don't have any sort of long track record with...is something I am liking more and more. Not sure it has much carry over to my everyday life, but its certainly a humbling challenge.

Three minutes of rowing and I am basically feeling like Ive been running for ten, (with just getting back into running again, I'm not running hard yet, so maybe that will change).

Anyway, I plan on keeping both in the future workouts as much as possible.

Also, at the moment I'm not even missing the "lifting" compared to the body weight and cardio stuff...but I will get back to it for sure.
it's interesting, our "focus" is nearly the same. I too want to focus on running more, and strangely enough, my son is really into the rower. While I won't be able to do the rower for a while, do to weight restrictions, I to plan on adding it in when I can.

It's going to be so long before I can safely lift heavy, doctors saying March 2020, I need to do something, and getting back to running is my first priority. Then as my cardio side ramps up, martial arts will come back in, at least one sided, no sparring for a while.

I look forward to hearing how the running progresses.
06-22-2019 10:18 AM
Belnik Ive been enjoying it. I at first wanted to focus back on running more, actually get back closer to "grunt shape" as I once was. The rower, while only something I have played with on and off, and don't have any sort of long track record with...is something I am liking more and more. Not sure it has much carry over to my everyday life, but its certainly a humbling challenge.

Three minutes of rowing and I am basically feeling like Ive been running for ten, (with just getting back into running again, I'm not running hard yet, so maybe that will change).

Anyway, I plan on keeping both in the future workouts as much as possible.

Also, at the moment I'm not even missing the "lifting" compared to the body weight and cardio stuff...but I will get back to it for sure.
06-21-2019 05:21 PM
jojo64155 Nice, I think my workouts will be very similar here soon. I get to loose my sling in 2 weeks
06-21-2019 12:23 PM
Belnik Gym

Rower 500 M, 3:10 time

Pullups x10-7-5-5-5

Rower 400 M, 2:46

Dips x15-20-15-15

Rower 300 M, 2:17

Leg lifts x15-15-10-15
06-18-2019 07:48 PM
Belnik Gym

(no running week)

Rower, 500M, 3:11

Pullups x5-7-10-5

Dips x5-7-10-25

Leg lifts x5-7-10-20

Rower, 500 M, 3:38
06-15-2019 09:13 AM
Belnik Gym

Treadmill 1 mile @ 7.0 mph

Trap bar DL (135) x10-15-15 (first time in years, I'm taking it slow)

Low cable face pull
(20) x15
(30) x15-15-15

Cable curl
(35) x15
(42) x15
(49) x8

Cable press down
(35) x15
(42) x15
(49) x8
06-14-2019 10:34 AM
Belnik Gym

Treadmill. 1.6 mile @ 6.6 mph

Dips x25-23

hanging leg lifts x15-15

Chin ups (I'm normally a pullup guy but the biceps need some attention)
x8-7-6-5

Treadmill 2/1 -2/1 (meaning run .20 of a mile and walk .10 and repeat. )
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