- Thread starter Justin76
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Floor press x3

Shoulder press x3

Tricep pushdown x3

Shrugs x3

Front delt raise with band, x3

Side delt raise with band, x3

Tricep extension machine, x3

Farmer's carry x3

Face pulls x3

25 minutes on the treadmill

- Joined
- Dec 3, 2017

- Messages
- 16,827

We needto get our workout buddies back here. LadyL,Bluzs and Patch.

Floor press x3

Shoulder press x3

Tricep pushdown x3

Shrugs x3

Front delt raise with band, x3

Side delt raise with band, x3

Tricep extension machine, x3

Farmer's carry x3

Face pulls x3

25 minutes on the treadmill

Looks liek your doing good Spike.

Floor press x4

Concentration hammer curls x2

Dumbbell curls x2

Dumbbell tricep extension x2

Goblet squats x3

Dumbbell shoulder press x3

Lateral delt raise x4

Front delt raise x4

Seated shoulder press x3

Shrugs x3

Face pulls x3

- Joined
- Dec 3, 2017

- Messages
- 16,827

Patch,what is about it?this is about it for me.

Dumbbell curls x3

Floor press x4

Bodyweight squats x3

And that's it...working 11 hour days, starting at 5AM is killing my motivation to do anything but eat and sleep...

I think she's getting exercise by doing the chicken dance...Patch,what is about it?

Military press x3

Shrugs x3

Front raise x3

Lateral raise x3

Dumbbell floor press x3

Tricep extension x3

Face pulls x3

Tricep pushdown x3

Rear delt flyes x3

Farmer's carry x3

Cardio later....

Dumbbell squats x3

EZ bar curls x3

Bent over rows x3

Abductors x3

Preacher curl machine x2

Lat pulldowns x3

Glute kickbacks X3

Hammer curls x3

35 minutes cardio -

8.5 minutes run @ 7 MPH

26.5 minutes walked @ 4.5 MPH

Plus, a leisurely bike ride with my kid this morning

Edited to add: 4.75 bike ride in 23 minutes. All in all, exercise should have burned between 7-800 calories today plus some pretty serious cardio benefit...

EZ bar curls x3

Bent over rows x3

Abductors x3

Preacher curl machine x2

Lat pulldowns x3

Glute kickbacks X3

Hammer curls x3

35 minutes cardio -

8.5 minutes run @ 7 MPH

26.5 minutes walked @ 4.5 MPH

Plus, a leisurely bike ride with my kid this morning

Edited to add: 4.75 bike ride in 23 minutes. All in all, exercise should have burned between 7-800 calories today plus some pretty serious cardio benefit...

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Military press x3

Shrugs x3

Floor press x3

Front raise x3

Lateral raise x3

Rear delt flyes x3

Tricep pushdown x3

Exercise ball pec squeeze x3

Farmer's carry x4

1.75 miles walked so far today...

Edit to add: 7.25 miles on the bike in 40 minutes. Kind of a leisurely ride, 10.8 mph...

Shrugs x3

Floor press x3

Front raise x3

Lateral raise x3

Rear delt flyes x3

Tricep pushdown x3

Exercise ball pec squeeze x3

Farmer's carry x4

1.75 miles walked so far today...

Edit to add: 7.25 miles on the bike in 40 minutes. Kind of a leisurely ride, 10.8 mph...

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You don't even need weights. I don't know how heavy your bar is. (The standard bar at a gym is 45 lbs but a lot of the ones you get with a home gym kit are lighter.) You can just use the bar for lots of repetitions and that will help build strength, and you can improvise weights. Get after it!Spike I need to get back here to workout. Glad your sticking with it.

I do have the bar I can lift even if all the wieghts are gone.

Tonight -

Barbell hip thrusts x4

EZ bar curls x3

Hip abductors x3

Hammer curls x3

Bent over rows x3

Lat pulldowns x3

Preacher curl machine x3

32 minutes treadmill, 9.5 running @7-7.2 mph, 22.5 walking at 4.5 mph

I fell of the exercise horse badly.

It started last holiday season..

lots of eating.. travel with the gf..

then on my first run after the holidays pulled my hamstrings running in shorts in the cold.

(and i was so pleased so quick my run still was despite it being the first one in 4 weeks).

so then No running for me for 3 weeks..

but.. when i wasnt running it as de motivating and i dindt do gym either.

Then the pandemic hit and we were supposed to stay indoors in this jurisdiction plus gym closed = no exercise

Then I was quarantined due to suspected infection

then again not much to do and staid iin doors..

Only in past 6-8 weeks have I been slowly getting back into it

to minimize injuries i started with 3 ruck marches a week.

Maintained that for a few weeks.

as of last week i use milky jugs for should workouts (still no gym here)

and as of today had my first run since that one in January..

It was slow but it was a run..

capped off 5 days in a row exercising...

The ruckmarches got my muscles/joints/tendons trained up so that I

Glad you're back with us BlueZ.

Floor press x3

Front delt raise x3

Lateral delt raise x3

Bent over rows x2

Tricep kickbacks x2

Hammer curls x4

2 miles on the treadmill, at a fast walk

Should be worth about 350 calories burned...