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What Was Your Work Out Today?

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  • riffraff2112riffraff2112 Posts: 1,533Member Member Posts: 1,533Member Member
    Just a typical shoulder workout (overhead press and upright row). kept it simple today
  • nighthawk584nighthawk584 Posts: 1,208Member Member Posts: 1,208Member Member
    Today: 120 pushups, (40,20,20,20,20) & 55 min spin bike
  • jhanleybrownjhanleybrown Posts: 162Member Member Posts: 162Member Member
    Easy Spin and yoga.

    Need a solid week of discipline before a brief but needed Thanksgiving break from calorie counting.
  • Finafoshizzle93Finafoshizzle93 Posts: 113Member Member Posts: 113Member Member
    50 min swim (2750 yards)
  • J72FITJ72FIT Posts: 5,338Member Member Posts: 5,338Member Member
    11/21
    6-7 pm:
    Strength
    Pull-up - E2MOM (18m)
    5 rep every 1m10s (75)

    11/22
    Conditioning
    Stationary Bike Intervals
    Warm-up - 5m
    Intervals - 10s High 50s Low x 10 (10m)
    Cooldown - 5m

  • BrianSharpeBrianSharpe Posts: 8,823Member Member Posts: 8,823Member Member
    Stronglifts 5 x 5 A & 30 min TrainerRoad sweet spot ride
  • CentaurusSoterCentaurusSoter Posts: 421Member, Premium Member Posts: 421Member, Premium Member
    Day 0022:

    Stretching - *Keep Same*
    11:30 - Basic Biking + Uppper

    Treadmill - *Keep changing it up*
    03:00 Minutes - 0.44 Miles
    Both calves threatened cramps today. Increasing salts, resuming supplements, etc. Doing calf specific stretches helped some, but I think leg day is just taking a toll on my running potential.

    Bench Press - *Maintain, full rep sets*
    01 x 10 + 5 Singles Reps - 150lbs (Miscounted as I loaded plates)
    01 x 10 + 5 Singles Reps - 135lbs
    01 x 10 + 5 Singles Reps - 135lbs
    These final 5 sets are just me able to do 10 without stopping, taking a 5-10 second break, then finishing the last 5 reps as I can in 1-2 rep sets until I hit 15 total. Usually takes half a minute or so. Not really a full set pause. Accidentally loading up 150lbs instead of 135lbs and doing 15 reps of that really kicked my butt. Sets 2 and 3 were so much lighter, but felt like I was starting much reduced from where I should have been. Still, progress is progress.

    Hanging Leg Raise - *Keep Same*
    03 x 15 Reps - Bodyweight - Felt good. Worked on breathing and pacing. Fatigued by final 5 reps of final set.
    Nothing of this changed from last Arms Day.

    Tricep Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 125lbs - This really felt like I was actually working hard to do these sets. The Tricep Press has been one of the easier exercises I've been doing. Going to 125lbs felt taxing in a good way.


    Bicep Curl - Fixed Bar Weight - *Maintain 02 Weeks*
    03 x 15 Reps - 45lbs - Exhausted. Barweight Curls really made me feel the workout. So much better than that awkward machine. Had to bring grip out wider to avoid a pain in wrist closer in. I'm a wide person, so narrow grips can be awkward anyway.


    Row Machine - *Maintain 02-04 Weeks*
    01 x 15 Reps - 100lbs
    01 x 10 + 05 Reps - 100lbs
    01 x 05 + 01(10) Single Rep Sets - 100lbs
    Final set I had to set, pause, reset, pull, etc. 100lbs on this machine is tough.


    Leverage Shoulder Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 60lbs - Felt a bit heavy. Might reduce to 50 or 55lbs. Was able to do moslty slow and steady 15 rep sets without issue, but I certainly felt it. Good, but taxing.

    Cable Row - *Maintain 02-04 Weeks*
    03 x 15 Reps - 115lbs
    Finally felt like I was struggling against something in these rows. 115lbs feels good. 104lbs Felt too easy. Going to continue this set/weight and keep on rowing.

    Abdominal Machine *Increase to 65lbs for 04 Weeks*
    03 x 15 Reps - 60lbs - Good and steady sets at proper weight.
    No funny tingling feeling risking a cramp during these sets today, which is nice. Not feeling as if I am going to cramp is Core progress in my book.
    Might increase on Monday.


    Closed Grip Shoulder Press - *Replace with Incline Bench Press @ 125lbs*
    03 x 15 Reps - 65lbs - This sucked. Flat out. Leverage machine must have worked the muscles the closed grip press usually worked.


    Cable Lat Pull Down - *Maintain Weight for 02-04 Weeks*
    03 x 15 Reps - 110lbs - Today was a harder day than normal for sure. I replaced the lat machine with the cable pull version. Felt better, more taxing, etc. Good core feel during exercise. Felt a bit weird in shoulders during.


    Assisted Pull Ups - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Proud of my form during these.


    Assisted Dips - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Feeling good being able to get this done. Arms felt dead by this point in workout.


    Tricep Rope Press - *Maintain and Improve*
    03 x 15 Reps - 44lbs - I am seeing a lot of progress by the tail end of my workout. I was able to do all but the last set without pausing. Final set I had to slow pull the last 5 reps. Progress, in a nutshell.

    Week Three's last Arms Day. Feeling strong, weak, exhausted, proud, pleased, etc.

    Leg Day tomorrow. Good luck to everyone else!
  • aokoyeaokoye Posts: 3,221Member Member Posts: 3,221Member Member
    Team erg practice 4x12'/2' rest trying to stay between 65-75% of my max HR.
  • jhanleybrownjhanleybrown Posts: 162Member Member Posts: 162Member Member
    45 min spin with 3x9 min intervals with zone 3 (80% FTP) and zone 4 (100% of FTP). Felt great although last interval harder.
  • firef1y72firef1y72 Posts: 1,533Member Member Posts: 1,533Member Member
    Friday.

    60min boxing session with PT, well not just boxing there were squats, there was running, there were press ups, then there was 15min of abs.

    3km run as per my training plan. Tried to push the pace today

    45 legs bums and tums class
  • auburngirl06auburngirl06 Posts: 144Member Member Posts: 144Member Member
    6.2 mile run took 65 mins. One week left til my 10k race and feeling pretty good about it. Hoping to get in 21 day fix extreme Pilates session in after work.
  • nighthawk584nighthawk584 Posts: 1,208Member Member Posts: 1,208Member Member
    today: 100 pushups (40,20,20,20) , 40 min spin bike
  • JimDewJimDew Posts: 707Member Member Posts: 707Member Member
    ms1wqhuszobk.jpeg

    Looks like enough for today
  • sharptinasharptina Posts: 2Member Member Posts: 2Member Member
    10km trail run with 580m of elevation!
  • avalonbluesavalonblues Posts: 458Member Member Posts: 458Member Member
    Warm-up + Stretching, then
    6 reps, 125# front squat + 45# dB bench press, then
    7 minutes, AMRAP
    100 meter run + 2 kB swings (35#)
    100 meter run + 4 kB swings
    100 meter run + 6 kB swings
    100 meter run + 8 kB swings
    100 meter run + 10 kB swings
    100 meter run + 12 kB swings
    100 meter run + 14 kB swings
  • FiorefleurFiorefleur Posts: 15Member, Premium Member Posts: 15Member, Premium Member
    53 minutes of Lekfit + 30 minutes of Leslie sansones power walking . around 550 calories burned . 🙌🏻(according to fitbit lol )
  • AnnPT77AnnPT77 Posts: 12,704Member Member Posts: 12,704Member Member
    Forgot to report 11/21: Spin class, mostly Z3, a little Z4.

    11/22: Rowing machine, 2 x 2K on, 2' break & CD before breakfast (which was at 1PM :lol: ); repeat same in late evening, for a total of 8,932m including the row in/out and CDs, easy intensity, around 2:37 average at 19-22spm, trying to hold HR < 140 (hit 143 on last piece, so minor fail). Pretty much just Z3.

    Musing: "Ugh" and "erg" sound so similar. Coincidence? ;)
  • aokoyeaokoye Posts: 3,221Member Member Posts: 3,221Member Member
    AnnPT77 wrote: »
    Forgot to report 11/21: Spin class, mostly Z3, a little Z4.

    11/22: Rowing machine, 2 x 2K on, 2' break & CD before breakfast (which was at 1PM :lol: ); repeat same in late evening, for a total of 8,932m including the row in/out and CDs, easy intensity, around 2:37 average at 19-22spm, trying to hold HR < 140 (hit 143 on last piece, so minor fail). Pretty much just Z3.

    Musing: "Ugh" and "erg" sound so similar. Coincidence? ;)

    It turns out evening team erg practices with mild to large amounts of snark when we're talking (so before our main workout and sometimes between pieces) and followed by dinner with the people who were there makes erging not so ugh inducing ;)
  • AnnPT77AnnPT77 Posts: 12,704Member Member Posts: 12,704Member Member
    aokoye wrote: »
    AnnPT77 wrote: »
    Forgot to report 11/21: Spin class, mostly Z3, a little Z4.

    11/22: Rowing machine, 2 x 2K on, 2' break & CD before breakfast (which was at 1PM :lol: ); repeat same in late evening, for a total of 8,932m including the row in/out and CDs, easy intensity, around 2:37 average at 19-22spm, trying to hold HR < 140 (hit 143 on last piece, so minor fail). Pretty much just Z3.

    Musing: "Ugh" and "erg" sound so similar. Coincidence? ;)

    It turns out evening team erg practices with mild to large amounts of snark when we're talking (so before our main workout and sometimes between pieces) and followed by dinner with the people who were there makes erging not so ugh inducing ;)

    Here, it's just me and the $(*#&^ machine. No team workouts this year (long story).
  • surfbug808surfbug808 Posts: 193Member Member Posts: 193Member Member
    Morning stretches
    Head to gym and more stretches/warm-up 45min
    60 min with personal trainer, strength training
    20min cardio elliptical
    30 min stretching
    spa and sauna!
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