2024 Workout Accountability Thread!

[SabreKiller]

Rest day today then chest and back tomorrow.

[SabreKiller]

Well shoot! I either didn't set my alarm or I turned it off. I'm bummed over it cuz it was chest and back day. Tomorrow for sure and then some golf!

[ThisLadyHunts]

Sorry to hear about the drink.

Hah! Good one.

[TXcazador91]

Legs yesterday. Shoulders and arms today. Friday and Saturday are off days. Sunday will be long run day.

[Michael]

I did my first Norwegian 4x4 (4 min run at 85-90% effort, followed by 4 min rest (walking), repeated a total of 4 times.) I started with a 10 minute warmup (at 10:39 pace) and then immediately went into my first 4 minute run. This was my first attempt at a “true” 4x4, so I set my goal pace at sub 8:00/mi.



Run 1 - 7:24 pace
Run 2 - 7:50
Run 3 - 8:01
Run 4 - 8:54

The goal is to maintain a consistent pace for all 4 runs, which obviously I wasn’t able to do. Runs 3&4 were into a pretty stiff wind, and my endurance fell off rapidly on the 4th interval. I was quite a bit above 85% of my max HR (whether based on the formula for max HR, or actual) on all 4 intervals.

[SabreKiller]

Friday was chest and back. Today was arms and shoulders.

Preacher curl 5X6
Weighted dips 5X6
Db military press 5X6
Front raise 5X12
Skull crusher 5X12
Spider curl 5X12
Overhead rope extension 3X20
BB curl 3X20
Lateral raise 3X20

[Michael]

40 minute easy run yesterday (3.8 miles, 118 bpm avg HR)

Today - sled, pull-ups, power cleans, BSS, bench press.

Shot my bow out to 110. Did some left handed band pulls to balance things out.

[150class]

Knocked out sessions April 24th and April 25th but nothing since.... Back at it Today!

[SabreKiller]

The program called for today to be a rest day so I did. Back at it tomorrow.

[150class]

Back and Bi’s done

[150class]

Dead watch so couldn’t track anything but about a 50-55 min solid chest and tri session done

wrapping up with 10 mins in the sauna

[TXcazador91]

Missed Sunday and Monday. Push day on Tuesday and 3 mile run. Pull day today and 2 mile run. Going to miss tomorrow and Friday, I hope to get back at it on Saturday with a long run.

[Michael]

I missed a run yesterday.

Had a solid workout today, and mixed in some running to make up for yesterday.

10 minute warmup run
3 sets each:
pullups
bench press
RDL
dumbell row
back squats
arnold press

+ 100m run between sets
400m run between lifts

[SabreKiller]

My wife's program called for 2 rest days in a row. I'm not sure I like that, but I guess they're trying to create some muscle confusion by not letting the body get into a workout rhythm. So, I was out of the gym Tuesday and Wednesday and back at it today. Chest and back and incorporates some cardio interval after each round. Its supposed to be 3-5 working sets, but I upped my weight a little and only had time for 3 sets.

DB bench press 3x6 @85lbs.
Incline Db press 3x12 @65lbs.
DB fly 3X25 @30lbs.
2 minutes treadmill 3 degree incline @3MPH after each round
2 minutes between rounds

DB row 3X6 @90lbs.
Lat pulldown 3X12@170lbs.
Straight arm lat pull 3X25 @90 lbs.
2 minutes treadmill 3 degree incline @3MPH after each round
2 minutes rest between rounds

I think tomorrow is leg day.

[Michael]

I felt a slight “pull” in my glute on my last set of RDLs, but it wasn’t painful and I was able to continue my workout without discomfort. It started to tighten up pretty good after I cooled down and was pretty sore when I went to bed (uncomfortable enough that it woke me up several times and I had trouble sleeping.) my “training readiness” is at 8 this morning and Garmin suggests a rest day. I’ll probably try to walk it out a bit and may try some really light jogging this afternoon.