Yeah, Warrior Dash is only 5k, but I haven't done any running or cardio in a while, so I knew that would be my weak point. Sure enough I had to walk quite a bit of it. Eventually though, I will add back in cardio and by the next one, be up to running the length of it.

My goal is next year.  I haven't mentioned this publicly, but there's a chance I might spend a month in Miami for a job.  SInce I am a domesticated mess of a man, and would easily slip into a depression over missing my wife in my off hours, I plan to distract myself with intense cardio and finishing off a script and a couple pitches.

Gods it's been a heavy week with the Easter break, how are you guys doing? My shoulders are on fire, especially after yesterday's muscle ups followed by hand stand push ups today

I've been doing P90X a couple of times recently too - the chest and back one. It's good to have someone to follow in your workout and the trainer, Tony, is fun to watch as well. What I find most difficult is that the exercises get progressively harder during the workout and it can be really hard to do many divebombers or diamond push-ups following regular, military, wide, and decline versions. But equally, it's something to strive for.

But impossible to log in fitocracy. I'm stunned that it includes obscure exercises you'd need to google but neglects things like bodyweight rows, assisted pull-ups/chin-ups, pull-up/chin-up negatives, i.e., common progression exercises to the most basic of all exercises. I figure if you're going to have a database it might as well be a bit more complete.

Matt, despite what your mate thinks diet is a huge part of training. You will notice a difference in energy / endurance based on what you've been eating the day before. It's also important for recovery.

Stay consistet, get plenty of sleep, and enjoy the burn (training when you're sore is great if it keeps you moving). Kind of wish I was doing P90x too

Diet is definitely in my mind for when I start for real.  Budget is kind of tight right now and food is about the only area I have any wiggle room.  Then there are the supplements...

Still recovering from the arms workout the other day.  Yesterday I was walking around like C3-PO because my arms were so tight I couldn't straighten them.  Need to look into what I can do to make recovery a bit more bearable.

Gents,

We did an awesome workout today that I wanted to share, and Fitocracy can’t track it properly so I thought I’d put it up here. It’s very scalable but it’s probably better if you’ve had some exposure to Olympic lifts – they’re complex movements and back safety is important.

Start with a gentle 1km run to warm up, then work on hip and rack flexibility for about 10 minutes to ensure you’re warm. With an empty bar work on your transitions; practice hang power cleans, hang squat cleans, and split jerks. As with most things the power comes from your hips, so with your empty bar warm up try to focus on full hip extension and good back position.

Now the fun bit.

On the minute, every minute, for 20 minutes (use a clock) - Power clean, to hang squat clean, to push jerk.

Power clean from the ground, then drop the bar to the hang position (just above your knees).

Hang squat clean, at the top of the movement keep the bar racked on your shoulders.

Split jerk, then put the bar down.

Rest for the remainder of the minute.

Start with a weight you feel comfortable with and can maintain good form. You may find you want to increase the weight by small amounts (5 kg here, 5kg there) as you proceed through the work out, but weight is a secondary concern. Don’t increase the weight unless you’re smooth and have good form.

Scoring: The weight you use for each successful round is added up and is your score at the end. If you fail one of the movements in an interval, don’t count the score for that round. EG: 10 rounds at 50kg, 8 rounds at 55kg, 2 rounds at 60kg = 1060

Mike / Brian – because these lifts work pretty much every muscle; don’t go and do isolation work before or afterwards, you’ll only risk injury.

Have fun, let me know how you go

That looks pretty intimidating to me too, but then I've not touched a barbell since I was in my teens (so they're doubly scary). I'm mostly doing bodyweight exercises these days, working on push ups and towards the First Pull Up.

For recovery post workout, I find a stretching session, cold shower, and then a protein shake about 30-60 minutes afterwards does wonders for me. I still have some soreness, but it's not crippling. A few weeks ago I was squatting a lot at my niece's birthday party, picking things up and taking photos, and without any kind of warm-up before or stretch afterwards my buttocks ached for a good 3 days afterwards. It's surprising just how often your glutes and core get used when doing pretty much anything.

Thanks for the tip Jim.  Yeah, unfortunately my workout buddy is a Marine.  While that's great in terms of motivation,  his idea of cool down after working out is to stop the video and F the stretching, and his idea of a post-workout recovery supplement is several beers.  I don't think I'll be following his program when I work from home.

Oh, I've been going every day, I just haven't been logging it. I often don't have good reception at the gym so I started tracking in a notebook and haven't bothered to copy over.

I'm actually about to head to the gym right now. I'll log it today just for you. 

I work out in my bedroom utilising the 1 sq meter of free space I have. No gym for me