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What Was Your Work Out Today?



  • CentaurusSoterCentaurusSoter Member Posts: 430 Member Member Posts: 430 Member
    Day 0015:

    08:00 Minutes

    Elliptical - *Increase to 0.5 Mile Sprint*
    01:45 - 0.25 Miles

    Perfect Squat Machine - *Reduce Weight and Hold 02 Weeks*
    01 x 15 Reps - 02(45) + 02(25)
    01 x 10 + 05 Reps - 02(45) + 02(25)
    03 x 05 Reps - 02(45) + 02(25)
    Felt this hard.

    Leg Press - *Reduce and Hold 02 Weeks*
    03 x 15 Reps - 06(45) + 167lb Machine Base
    Tired. Felt like a good bit of weight. Near my Year End goal fo 08(45).

    Glute Press - *Add, Keep, or Reduce Weight as needed*
    03 x 15 Reps - 150lbs - Left Side
    03 x 15 Reps - 150lbs - Right Side
    Slow and steady reps. This is one of the easiest exercises I do. Might increase weight on Tuesday, but not by much to be safe.

    Leg Curl - *Hold and Maintain for 02 Weeks as Needed*
    03 x 15 Reps - 110lbs
    Felt slight twinge at end 5 reps.

    Hanging Leg Raise - *Hold and Maintain Reps*
    03 x 15 Reps - Bodyweight
    Feels fine. Sometimes get a cramp twinge at end. My core is the worst part to work as a large guy.

    Leg Extensions - *Reduce to 150lbs and Maintain 02 Weeks*
    03 x 15 Reps - 160lbs
    Felt a bit much at this weight.

    Abdominal Machine - *Hold and Maintain 02 Weeks*
    03 x 15 Reps - 60lbs
    Started feeling the cramp twinge in at the end of 02 x 15 Reps.

    Standing Calf Lift - *Hold and Maintain 01 Weeks*
    03 x 15 Reps - 02(45lbs) + 2(25lbs)

    Deadlifts - *Reduce and Maintain 02 Weeks*
    01 x 08 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 02 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    01 x 05 Reps - 04(45lbs)
    Couldn't find 35lbs plates. Figured I could try and do 04(45) instead. Obviously a bit heavy for my 03 x 15 Reps standard. Switched more to a 05 x 05 rep set and then went on to hit my 45 Rep overall goal. Will reduce and maintain. Felt absolutely exhausted by these. Hands hurt from the grip. Wore me plum out. I think I need a weight belt for the abs for these sorts of things as well.

    Abduction - *Increase and Maintain 02 Weeks*
    03 x 15 Reps - 110lbs
    Odd exercise. Dunno if it's something I'll keep in the mix long term.

    Adduction Machine *Increase and Maintain 02 Weeks*
    03 x 15 Reps - 110lbs
    Odd exercise. Dunno if it's something I'll keep in the mix long term. Felt like it was doing more than the Abduction side.

    Vertical Leg Raise - *Continue to Attempt*
    02 x 05 Reps
    02 x 05 Reps
    Welp, another personal milestone knocked out. Grip was pretty sore after deadlifts so I had to stop at 05 reps and reset hands. Still, hanging leg raises on a bar full unassisted. Feels like progress.

    So, 2 weeks later and I'm 100% happy with my results and progress in the near term. Gonna basically repeat this and yesterday at the same weights or a little lower for the next 2-4 weeks until I feel confident to move on. Giving some thought to moving to a 5x5 program with 5 lift days. Who knows. Found some good CA Coaches Weightlifting Cirriculum that I'm gonna read over this weekend and incorporate into my workouts.

    Good luck to everyone else on hitting your goals
  • AnnPT77AnnPT77 Member, Premium Posts: 18,213 Member Member, Premium Posts: 18,213 Member
    10' rowing machine with 2' CD before breakfast. Then I decided to go really radical and (instead of 2 x 10 at just under 2:30) do 2 x 2k on, at just under 2:30 ( <= that's both literally true, and a rower joke). As always, 2' off (final as CD, middle one as row out, drink, row in).

    I remembered that I like doing distance pieces (vs. time) because it's sometimes kind of fun to try to hit a certain number of meters per stroke and it's easier to do this (on my preferred C2 power curve monitor display) on distance pieces. This time, I was trying to hit the catch on the even zeros (1990m, 1980m, and so on down), and succeeding pretty well, especially on the last piece when I dropped the rating and really paid attention.

    Still mostly working technique/power (li'l ol' lady definition of power ;) ). Overall, 35:16 of rowing including the CD and row/in out on the rest interval; of which 13:19 Z3, 18:54 Z4, using Garmin's zones, ranges based on actual tested HRmax, not age-estimated. Splits 2:28.7 @ 22spm, 2:26.3 @ 23spm, 2:28.3 @ 20spm, all damper 3/DF 103.

    Friday night, odds of doing core work later are non-zero, but small. ;)
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    45 min stretching, warm-ups, light cardio before meeting with trainer
    60 min with trainer, dead lifts, abs, rhomboids, deltoids
    15 min additional strength training on my own, including leg press 3 x 30 x 130lbs with BFR band

    Gonna stretch again later...
    Before playing a soccer game!
  • nighthawk584nighthawk584 Member Posts: 1,980 Member Member Posts: 1,980 Member
    Friday 11/15/2019: pre-winter yard work & cleanup. Spent 3 hours mowing, raking, clean up. Still not done but I was spent yesterday!
  • jon2412jon2412 Member, Premium Posts: 59 Member Member, Premium Posts: 59 Member
    5 min walk at fast pace, light weight bicep curls and body weight squats as a warm up.

    Cardio: 30 mins on bike using random resistance but maintaining cadence of 80 throughout. 1000m row as quick as possible.

    Circuits: 30 sec each of the following with a 1.5min break between each rep x 3
    Russian twists with 5kg ball
    10kg slam ball

    Lat pull down, 10 x 10kg, 10 x 15kg, 10 x 18kgs 10 x 15kg, 10 x kg with 30 sec break between and 1-2 mins between reps
    Leg extensions, shoulder press and chest press, similar to above with appropriate weight.

    Cooldown: 5 min easy bike and 5 min easy treadmill. Plus a decent bit of arm/leg stretches.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Around 7miles in total cycling to and from bootcamp. Really fun riding along the river today, no way of avoiding the puddles, so I embraced it and just went through them. Managed to move up 2 places as well in the standings on the way back along the river in strava.

    Bootcamp - urgh so hard, lots of running. In fact we did one of the workouts she regularly gets me doing, thought I'd got away with it this week. Obviously not....
    50 squat jumps
    50 press ups
    50 sit ups
    50 toe taps

    Plus death by burpee.
  • jhanleybrownjhanleybrown Member Posts: 233 Member Member Posts: 233 Member
    Such a nice day that I brought the rower outside and put on the back deck so my dogs could play and see the sunshine instead of being in a small room with me while I row (one of the few times they are in their crates).

    The one is Floyd, my son's Pug/Bichon Frise mix. He's staying with us until my son settles in after a recent move to San Diego. I saved the wrong pic, he was actually smiling in the one. Can't see them really well, but the Tortolita Mountains are in the background. We see them from one side (they are a smaller range North of Tucson) and from a different angle, we see the Catalinas (much more dramatic range that Tucson is known for). The valley is really green for miles below us. I don't have water access but at least I have some lovely views I'll take advantage of this Winter.

    Did a 30 minute row, wiped off, then a 25 minute one after. Around 12K total meters.


    Guy I went to college with took a year off in college to study astronomy at a lab in Antarctica. He took an erg. He took a photo of himself from a distance on an erg on the Tundra. It was so cool. It ended up as a cover photo for US rowing. You should take a drone and do the same shot in the desert!
    edited November 2019
  • jhanleybrownjhanleybrown Member Posts: 233 Member Member Posts: 233 Member
    90 min endurance spin ride. Meant to get outdoors but it didn't happen. 6 long zone 3 intervals.

    On the progress side....past the halfway mark on weight loss. Woot! Woot!
  • riffraff2112riffraff2112 Member Posts: 1,629 Member Member Posts: 1,629 Member
    Cardio - 3 mile run
    Chest workout - bench press, incline and decline bench, pushups, pec flys
  • nighthawk584nighthawk584 Member Posts: 1,980 Member Member Posts: 1,980 Member
    Today 11/16/19: 110 push-ups, 42 min spin bike
  • foreverblissfulforeverblissful Member Posts: 50 Member Member Posts: 50 Member
    I walk to my gym(roughly 15 minutes one way) so I count that as a warm up

    Strength Training:
    Leg Press
    Plank Row(I love rows, and this was a new exercise for me, I think I will soon come to love this when I get better at it)
    Hip Thrusts w/ Smith Machine(easier than I thought they would be!)
    Shoulder Press
    Alternating Leg Mountain Climbers(These were uncomfortable, debating if I should do these again)

    21 mins

    00:00-01:30 = 12 incline, 3.3 speed
    01:30-02:00 = 6 incline, 3.3 speed

    02:00-03:00 = 6 incline, 5.5 speed
    03:00-04:00 = 6 incline, 3.3 speed
    04:00-04:30 = 12 incline, 3.3 speed
    04:30-05:00 = 6 incline 3.3 speed

    12:00-14:00 = 6 incline, 3.3 speed
    14:00-16:00 = 15 incline, 3.3 speed

    Automated Treadmill Cooldown(5 minutes)

    Walk home 15 minutes(I try my best to speed walk since I’m extremely sweaty afterwards and can’t wait to take a shower)!
    edited November 2019
  • Analog_KidAnalog_Kid Member Posts: 504 Member Member Posts: 504 Member
    Outdoor run: 6.7 miles, 60 mins, 944 calories
    Sunny, bright blue sky, but only 33 degrees!
    It was exhilarating... :)
  • sarko15sarko15 Member Posts: 330 Member Member Posts: 330 Member
    Warm up:
    5 min lateral helix machine
    100 crunches (2x50)
    Chest flies (10 lb weight in each hand)

    StrongLifts workout B:
    5x5 squats (95 lbs)
    5x5 overhead press (45 lbs)
    1x5 deadlifts (75 lbs)

    Accessory/cool down:
    45 sec each side walk around the gym holding what I think is a 50 lb (?) dumbbell (suitcase walk)
    3x10 ab crunch machine (level 5)
    15 min elliptical
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member

    Right so today was supposed to be an active rest day, but I was struggling mentally and some friends asked me to go on a run with them to help clear my head.

    20min yoga for runners
    4mile run
  • LolinloggenLolinloggen Member Posts: 448 Member Member Posts: 448 Member
  • Analog_KidAnalog_Kid Member Posts: 504 Member Member Posts: 504 Member
    Outdoor trail run: 8 miles, 80 minutes, 1200 calories, in 46 degree windy weather.
    edited November 2019
  • MikePfirrmanMikePfirrman Member Posts: 2,256 Member Member Posts: 2,256 Member
    My normal 90 minute cardio at the gym turned into 2 hours today as the wife wanted to spend X-tra time in the sauna. I don't want to upset her and tell her the difference between a 90 minute cardio session and a 120 one is quite a bit different!! Around 40 minutes on the rower, 15 minutes on the Endless Rope Machine, 30 minutes on the Stairmaster, 30 on the Spinner and some other stuff like some KB swings, pushups (around 100) and overhead presses.

    Legs were pretty tore up before I even got out of the gym. Got home and did windows and some other work around the house then we jumped in the pool (it's like 65 degrees!) and then in the hot tub. It was as good as an ice bath, honestly. I'm working on cold tolerance at the moment -- really supposed to help with inflammation.
  • drmwcdrmwc Member, Premium Posts: 542 Member Member, Premium Posts: 542 Member
    I lifted yesterday. I went light on bench, just under 2*bodyweight for deadlift, for 2 sets of 5 for the DL. I also did some hangboard stuff and some facepulls.

    Today, I did:
    Yoga for some time (I didn't accurately time it.)
    15000 steps
    75 minutes bouldering - a good session. I got a few new routes.
    30 minutes swimming.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Maybe 60 min leisurely ocean swim (didn't time it accurately) alternating with walking between lagoons
    Stretching before and after
    Considered my active rest day
  • StarliteTaraStarliteTara Member Posts: 250 Member Member Posts: 250 Member
    Day 1 of Insanity. I’m dying! 😂
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