sprints on the treadmill don’t bother anything?
The pounding kills my knees. Walking fast uphill is fine though.
Great work!
Between my good running shoes and fish oils, I can’t complain. We’ll see how they hold up after a few weeks though.
thanks MIM 
As I was setting up for my sprints an older guy who’se been coming to my gym for a while cracked a smile and said:
“Ain’t I lucky; a rose between 2 thorns” (there was another pretty lady on his left side). Then he blushed and realized he had said it wrong. I just smiled and said “I’m happy to be a thorn, not everyone wants to be a rose”. Relieved I wasn’t insulted he replied “yeah roses can be kinda boring” and happily went back to focusing on his running.
just thought this was kinda cute.
cheerios
N
Oh! he said it wrong.
Haha I did a double take and had to read what he said again 
You’re always our rose; hey this should be a theme for your next Picasso… just sayin’ 
[quote]nlmain wrote:
As I was setting up for my sprints an older guy who’se been coming to my gym for a while cracked a smile and said:
“Ain’t I lucky; a rose between 2 thorns” (there was another pretty lady on his left side). Then he blushed and realized he had said it wrong. I just smiled and said “I’m happy to be a thorn, not everyone wants to be a rose”. Relieved I wasn’t insulted he replied “yeah roses can be kinda boring” and happily went back to focusing on his running.
just thought this was kinda cute.
cheerios
N[/quote]
That is adorable. And sprints on the treadmill also kill my knees. but running kills my knees and hips in general so… I live vicariously through the running of others.
[quote]nlmain wrote:
today’s a conditioning day:
Sprints on treadmill
2 minute warm up at 3mph
2x 15 seconds sprint at 8mph. rest 15 seconds
2x 15 seconds sprint at 8.5mph. rest 15 seconds
4x 15 seconds sprints at 9mph. rest 15 seconds
4x 15 seconds sprint at 9.5mph. rest 15 seconds
2x 30 seconds sprints at 10mph. 30 seconds rest
4 minute warm down at 3.5mph.
abs: Hitting the punching back with a 12lbs exercise stick for 15 minutes.
notes: Haven’t smoked in a good while and my lungs are coming back, next time I’ll start the sprints up at 9mph to keep the intensity up.
fyi: I simply jump tp the sides of the carpet to rest on jump right back on at full speed so rest time is true rest time.
I felt I could do more but I had to remind myself that this is supposed to be an quick day so I can be refreshed for my heavy lifting tomorrow.[/quote]
I’ve sworn off running just like smoking 4 years ago. Hang in there frenchie you can kick that habit good!
Do you program that all in before you start running? I love sprints but treadmills are annoying and I get easily distracted in the cardio area.
Lol @ your treadmill buddy - super cute when the older gents get all befuddled by a lovely lady.
I love sprints and do them on the treadmill during the winter - so far I don’t have any issues with knee/joint pain. Are you running on an incline? If not, also give that a try for some extra special specialness.
Excellent squatting and 95 on the BB Row is just plain hard! Well done woman!
Also congrats on the no smoking - you’re a far better woman than I
soldog: the running or the smoking?
Joe: i do it manually. walk 3mph, then go up to say 9mph. I keep the carpet running and I jump to the sides during rest and jump back on for sprints. Trust me, you need some coordination to do this, you won’t be able to be distracted.
Maschy: honestly I didn’t totally swear of the smokes. Only going back to my 1 butt a month instead of my vacation half pack a day. I’ve done the inclined before when my cardio was way better. I’m working my way back up and will eventually be adding inclines for the added challenge.
for the rowing I changed my grip to mix ror the first time and it felt way easier. just a tip for others struggling with it.
this is how I do it - minus the ghey hand flappin and donkey kicks.
[quote]nlmain wrote:
soldog: the running or the smoking?
Joe: i do it manually. walk 3mph, then go up to say 9mph. I keep the carpet running and I jump to the sides during rest and jump back on for sprints. Trust me, you need some coordination to do this, you won’t be able to be distracted.
Maschy: honestly I didn’t totally swear of the smokes. Only going back to my 1 butt a month instead of my vacation half pack a day. I’ve done the inclined before when my cardio was way better. I’m working my way back up and will eventually be adding inclines for the added challenge.
for the rowing I changed my grip to mix ror the first time and it felt way easier. just a tip for others struggling with it.[/quote]
both - they are equally bad…
aw!! i like the donkey kicks!
…wait a minute! i just saw those rosie red hot pictures!! wowie! :)!
SISTER DO I HEAR YOU. Insomnia,oversomnia, any type of fucked up sleep is freaking bad news 
I feel your pain and wish it on no one!
[quote]nlmain wrote:
minus the ghey hand flappin and donkey kicks.
[/quote]
HAHAH!!
Actually, that was some pretty good running. You’d be surprised how man people don’t know how to sprint - arms like pistons! Arms like pistons!!!
donkey kicks, not so much…
I would kill myself!!
heavy ass Giant sets day two.
A.5x5
stiff legg deadlift 90lbs. Next time I’ll keep form tighter and add weight
dips - harder then expected. hadn’t done them in a while.
machine calf raises 45lbs. def add weight.
B.7x3
pullups with 2 bands - these sucked harder than Eeyore’s balls in the rain.
wide grip cable pull down 95lbs - too much body english by the last sets - will pyramid those
cable crunches 125lbs - will add a few pounds next time round.
C. 5x5
dumbell front raise 15lbs
alternating dumbell curls 25lbs
alternating dumbell calf raise 80lbs
Supper: spaghetti squash and extra lean beef flavoured with garlicky tomatoes and rosemary. Well deserved.
Ugh cable pulldowns with 95 lbs… for 7 reps? My hero.
[quote]Nikki9591 wrote:
Ugh cable pulldowns with 95 lbs… for 7 reps? My hero.[/quote]
naw - 7 sets of 3 reps. and the last few had plenty of body swing to them so they aint truly legit.
no hero here.
My max for cable pulldown is around 60-70, so 95 x 3 is still demi-godly to me.
For 7 sets, body swing is understandable.
[quote]Nikki9591 wrote:
My max for cable pulldown is around 60-70, so 95 x 3 is still demi-godly to me.
For 7 sets, body swing is understandable.[/quote]
on the other hand I can barely do 1 pullup.
but thanks celebrate the good stuff right?