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Old 08-02-2019, 09:53 PM
Belnik Belnik is offline
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Dips x25

Pullups x10

TM 3 miles @ 6.6

Dips x10-10

Chin ups x10-5
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Old 08-07-2019, 09:51 PM
Belnik Belnik is offline
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TM 1.5 mile run @ 7.2 mph

Pullups 3x5

Push ups 3x10

Hyper ext x15-10-10

Rower sprints
100m :26
100m :25
100m :24
100m :25
100m :23
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Old 08-09-2019, 03:56 PM
Belnik Belnik is offline
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Pullups x5-5

Dips x5-10

Abs x10-10

TM 3 miles @ 6.7

Pullups x2-3-4-5-6

Dips x2-3-4-5-6

Abs x10-10-10-10-10

Hyper ext x10-10-10
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Old 08-13-2019, 05:49 AM
Belnik Belnik is offline
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TM 1 mile @ 7.5

Pullups 5-7-7

Dips 5-15-20

Abs 5-10-10

Rower sprints
100M = :29
100m = :27
100m = :28
100m = :25
100m = :26

I was late to the gym so I did a short, faster run to allow some body weight work as well. I think this is the first time I've gone up to 7.5 mph in a long time, 7.5 is what I consider the start of "real" running speed. I'm no where close to being able to do 2-3 miles at this speed yet...but hopefully I'll get there again.
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Old 08-16-2019, 01:23 PM
Belnik Belnik is offline
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TM 2 miles @ 6.8 (was planning on 3 but pussed out)

Dips x20-15-15-15

Abs x10-8-8-12

Pullups x6-6-6-3

TM 1/2 mile @ 7.0

Rower sprints
100M :27
100M :26
100M :26
100M :25
100M :23
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Old 08-16-2019, 02:50 PM
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jojo64155 jojo64155 is offline
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Nice job, your workouts are looking good!
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Old 08-18-2019, 07:27 AM
Belnik Belnik is offline
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Went for an epic bike ride yesterday (for my level of riding anyway). Not sure on the distance, total ride time was a bit over 4 hours, took about a 1.5 hr break for snacks and a bottle of wine. (we rode to a winery on/very near a bike trail).

Went to bed early as I was in a lot of pain, both knees are hurting now the next day, the "good" knee more so than the "bad one.

I keep trying to mod the bike to make it better and more comfortable...the basic Mt. bike design is not for me...I (the night before the ride) finally decided I had to switch out the handle bar to a cruiser style (which is an improvement).

I broke a front brake cable...but the back still worked...I thought it would be fine, mostly flat (I was off a little in that assessment)

Found my handle was slipping a bit and rotating around 1.5 hrs into the ride, I'd just twist it back up and try not to put too much weight on to them. Well we hit a very large down hill, twisty and steep. The handle rotates, which I think adds to the brakes failing slowly anyway and I got zero brakes! I also have ~25-50 lbs of cooler, drinks, backpack etc on a rack behind me. I lose control, go offroad, busting branches and brush, miss a large bolder by no joke, just inches, run back onto the trail but manage to stay upright and drag my foot to a halt...it was ****ing close!

Walked down the last 50 yrds and worked on the brake for a bit to get it some what functional.

It really reminded me of something out of a John Candy movie.

Anyway, I need more repair work on the bike, and really need to not carry so much weight to begin with, and also not all on one rack.
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Old 08-19-2019, 11:48 AM
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That sounds like quite the adventure!

You had me going there with the loss of control, I was expecting an epic crash, something like I would do . I'm glad it all worked out, reminds me of why I don't do bikes.
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Old 08-20-2019, 09:31 PM
Belnik Belnik is offline
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Rower sprints
200M :55
200M :53
200M :53
200M :49
200M :50

Dips
x10-20-10-10-10-10 (didn't feel good today)

TM 1 mile @ 7.0 mph

2 Db DL & 1 DB curl/Press
(40) x5
(45) x3
(50) x3

Hammer curls
(40) x12

2 Db OH ext
(40) x12

(Felt unmotivated.)
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Old 08-23-2019, 01:07 PM
Belnik Belnik is offline
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Starting to feel unmotivated with my running I will start to mix things up more.
Probably stay off the treadmill for a week or so...

Rower 5 min. 870 Meters

Pullups5 sets of 4

Dips x5-15-15

Rower 10 min. 1768 M

Hyper ext 10x10
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Old 08-30-2019, 04:31 PM
Belnik Belnik is offline
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Had a day where I did a single set of body weight stuff...

Then a quick one at the gym.
8/27
Pullups x 5-3-3
Dips x5-15
abs x5-10

Rower 15 min/ 2332 meters

1 mile on elliptical machine

8/28
Another home workout
KB 1 hand swings (24kg)
x7 sets of 10

bent over row with plates
(45s) 4x10

Barbell curl
(65) x10

Pipe lift (25)
x1-2-3

Then today back to the gym before a little range time

Ring rows 4x10

Ring dips 4x5
(these were done at home)

Rower 5 min/778 meters

rower sprints
200 M :53
200M :55
100M :26
100m :27
100M :25

Pullups 3x4 (felt weak)

Dips x15-15-16

Tri press downs
(32) x10
(42) x10
Wasn't feeling into it, and was going to go shoot right after so I cut it short here.
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Old 09-01-2019, 02:04 PM
Belnik Belnik is offline
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Home workout before a hour plus hike on a local trail (with some good steep climbs)

Hindu PU 4x10

Squat 4x5

Ring Rows 4x10

Squat 4x5

Ring Dips x8-10-9-10

Squat 4x5

Pullups x5-4-5-5

Squats x5-3...stopped here as I felt a little knee pain

Hand stand PU (against wall) x2-3-2-2 (has been awhile, balance was main issue)
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Old 09-04-2019, 08:56 PM
Belnik Belnik is offline
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Got to gym late, kept it short and simple.

TM. 1 mile @7.0mph

Rower sprints
200M /:58
200M /:57
200M / :57
200M / 1:01
200m /:57
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Old 09-05-2019, 10:01 PM
Belnik Belnik is offline
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Did a few Bulgarian bag spins this morning...its been a while for sure. I don't even remember what the weights are.

Small bag 2x10 both directions and large bag 1x10

I really like this movement, need to do it more.
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Old 09-06-2019, 01:03 PM
Belnik Belnik is offline
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TM 2 miles @ 7.0

Dips x10-15-20-4

Pullups x2-2-2-1-1-1 (working on height, wanting to get a muscle up)

Abs (hanging leg lifts) 3x10

Then Range time.
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Old 09-08-2019, 01:01 PM
Belnik Belnik is offline
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TM 2 miles @ 7.1 mph

Pull/chin up x2/2 x2/2 x2/2

Dips x15-20-20

Abs x10-15-10
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Old 09-10-2019, 07:37 PM
Belnik Belnik is offline
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Pullups x8-7-6-5-4-3-2-1

TM 1 mile @ 7.0 (Had no interest in running today.)

Rower 5 min/820 M (thought I'd do better here and make up for the run, but not so much)

Dips 5-20-15-10-5

Abs x15-10-10-10-6

Not a great workout, and I don't know why...just wasn't into it.
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Old 09-11-2019, 08:28 AM
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Quote:
Originally Posted by Belnik View Post
Not a great workout, and I don't know why...just wasn't into it.
I've had a lot of those lately
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Old 09-14-2019, 09:45 AM
Belnik Belnik is offline
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Fell a bit sick during the week, skipped my friday gym and range day.

Not feeling 100% but got this in...

Pullups 4x5

Ring Dips x5-8-10-7

Ring Row x17-12-12-11

HS PU x5-5-4-3
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Old 09-15-2019, 10:43 AM
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Quote:
Originally Posted by Belnik View Post
Fell a bit sick during the week, skipped my friday gym and range day.
Range day? Skipped range day!

I'd sure like to get in a range day.. Do you do any training? There's a couple of outfits I've been to, that are within an hour or two of you.
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