What Was Your Work Out Today?
Replies
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Day 13 of EPIC II - chest & triceps workout
+ ~30 min walk on treadmill1 -
Ugh. took a couple days off. Back at it last night now can't sleep...
Chest.
Incline DB 4 sets with weight I could normally do 20 reps with but slowed to a crawl.
SS Inline coffin press, fly scoops 3 sets 20/ fail each set
High cable fly century set
Low cable fly century set
Fly machine decline century set.2 -
7-8 am:
Conditioning - (10m)
Mobility - (20m)
2 -
Nasty, wet and rainy outside again so I did 30 minutes on the Assault Bike and 30 on the LateralX -- all steady state around 65% of max HR.1
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5K Lunch run - evening badminton2
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Legs
DB 3/4 lunges one leg at a time 3 sets 20/20/20
Walking lunges no weight 180 steps each leg
RDL with plate under heels 4 sets 20/20/20/30
Glue machine 3 sets 15/15/30
Calf machine drop set. 35lb plate, 2 10's, 2 5's. To failure then drop one plate. 1 set
Back extension machine feet turned out to focus on glutes/hamstrings. 4 sets to failure2 -
100 Fwd Jump Rope
50 Jack Knifes
25 Banded Curls
25 Banded Exts
5 x 12
Landmine Curls
Iso Kneeling Landmine Press
Rope Exts back to Stack
Hammer Curls
Crushers
Preacher Curls
Seated Rope Curls (low pulley)
Kickbacks
Seated Incline Curls
Overhead Dbell Ext
35
Situps/ Flutter/ Obliques/ Banded Crunches/ Supine Bike/ Leg Tucks/ Twists/ Low Choppers
1150 Total Reps2 -
A bit over half an hour (maybe 40'?) of yoga/stretching/foam rolling before breakfast.
3 x (2k on, 2' row in/out+CD) for 6765m total, at moderate SS (2:33 pace, 18spm, a mere 5" in Z4, remainder below, 73% of time Z3).
23 minutes strength training, mostly dumbbells, mostly upper push but added some DB deads and unweighted reverse lunges (latter maybe not a good idea - terrible knees). Once again, objective was reconditioning - i.e., very light, mostly 2 x 10, supersets (so as not to tax my fragile patience). I'll stick around here until the DOMS is mostly gone (about a week?), then figure out where/how to add intensity without too much risk to the aging body.3 -
Arms
Giant set 1 4 sets 20 reps all
Spider curls, steep incline elbows forward
Incline DB curls
EZ bar curls, elbows on stomach
EZ bar drag curls
Giant set 2 4 sets 20 reps all
EZ bar reverse grip push up
EZ bar "skull crushers" press ups
Lying on ground skull crushers
French press
Bench dips
tried to burn out with a century set of tricep push downs but I could go past 502 -
Put in a better effort this morning at the gym after a good night's sleep. Mostly core work: mtn climbers w/feet on sliding pads, trx fallouts, sit ups while legs elevated on bosu, pushups on inverted bosu, etc.
Will start twice/weekly email check ins on Monday, so my trainer can monitor and evaluate my adherence to RD nutrition plan, sleep hours, water intake, etc. Last year I confirmed that my body could tolerate a 6 day/week training load, but I was not happy with my race times. Pretty simple to understand why: I need to weigh less to move towards the front of the pack.
Intend to solve that problem this winter. 5 -
Strength training day.... same as Monday with some increased time on the last 3.
Pushups(incline) 3x10
Rev fly 3x10
Planks 3x30s
Boat pose 3x30s
Supermans 2x10s, 1x20s
Hoping to get in a walk later today.4 -
Did 11 miles on stationary bike.
Warmed up with light weights and decided to focus on where my OHP form was breaking down. Went at this with intent of hitting 100 reps. Did sets of 25 and made it to 3rd set with 2 left and tried to grind through it..... bad mistake. Was able to get a step or 2 away before I went down like sack of potatoes hahaha. Positive outcome I got it on video and didn't get hurt. That ended my am workout but gonna hit a couple miles on trail at lunch soon.3 -
10K on the rower unstrapped. Warmed up just enough to not be miserable.2
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Half an hour-ish of yoga/stretch/foam roll before breakfast.
Stationary bike easy pace (forgot to start workout on Garmin so not sure exactly how easy, but limited stats from the bike suggest HR peaked in lower Z3).
Sixteen minutes of core exercises after the bike.1 -
Day 14 of EPIC II - lower abs & quads2
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100 1/2 Jaxs
100 Fwd Jump Rope
25 Hand Release Push-ups
25 Dbell Swing
5 x 12
Shrugs
Dbell Mil Press
Dbell Snatch
Monkey Rows
Seated Wide Grip In Row
Rev Grip Press
Arnold Press
Fwd Leaning on Bench Rear Delt
Lateral Raises
Smith Mil Press
35s
Situps/ Rev Crunches/ Jack Knifes/ Crunches/ Obliques/ Low Choppers / Hi Choppers
1200 Total Reps1 -
Too much volume but Dr. Mike inspired me. Rest times 1 min when not indicated on my lower body day.
1.5 min Lunge 37kg 4x10, 10, 10, 8 with step back on all
1.5 RDL 40kg 1x5, 30kg 3x 5(strapless), w straps 7, 7
Bulg split 8kg 1x5
Goblet squat 12kg 1x10
SL leg ext 15kg 1x7
Leg ext 35kg (high rep) 4x 9, 7, 8, 6
Seated leg curl 35kg 1x7, 25kg 3x14, 13, 8
Seated calf on press 6 setting 80kg 3x 12, 8, 8
Calf press machine 60 3x8, 7, 73 -
Shoulders
DB side laterals with
Partials at the bottom
Hold after the partials
3 sets 20/20/failure
Incline around the worlds
Rear delt focus
Front delt focus
3 sets 20/20
Steep incline rear delts, reps at the top
incline arnold rotation
3 sets 20/20
Plate bus drivers
Front raises
Front raises with hold at top
3 sets 20/20/20
All were done with no rest in-between the exercises in a group. After all sets in a group are done there is a 30 second rest.
Usually about a 60 second rest in-between groups while I set up.
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I’ve been putting off cardio all week, so threw this circuit together this morning.
30 seconds of each, except 1 min for burpees since I’m slow. 2 min warm up and 2 min cool down. Whole thing was ~27 min
Jumping jacks
Skaters
Inch worm
Butt kicks
Rest
Jog in place
Shoulder taps
Squat jumps
Mountain climbers
Rest
Jump rope
Russian twists
Hopscotch
Burpees
Rest
Repeat x3
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Piyo. 30 mins.1
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5.12 mile walk, moving at 3.8mph.
6828 meters machine rowing.
22' strength training.
I'd thought of doing a little more high intensity row today instead of base, but took the walk in late afternoon on impulse, and how I felt suggested a moderate pace row would be smarter. 2:43.3 pace, 21spm, topped out in upper Z3.
Last year on New Years Eve, I rowed 3x2020m, hoping to put 2020 behind me and head into a better (hah!) 2021, like Dorothy tapping the ruby slippers together 3 times while saying "no place like home".
Clearly, that failed. Today, I tried 3 x 2022m . . . in with the new year, instead of out with the old?
I'm not optimistic.
Happy New Year, everyone, nonetheless!6 -
Back.
I have a bad back so yeah...
Barbell T row
Century set
Cable row v handle
Century set strict
Century set shugs
Back extensions
3 sets till failure (15-20 lol)
DB shrugs
started with 20 lb DB's and went up until I couldn't get more than a couple reps. Then went back down
3 sets
Pullovers
Century set
The century sets were a weight I figured I could get to about 30 reps in one go. Then rest/pause and breathe and go again.2 -
Happy New Year to all.
I joined a group of ten friends in entering a "winter warrior challenge" which requires a run or walk outside every day in January. Today was day one. Mileage is tracked and medals given based on 1, 3, or 5 mile per day average. If you miss a day, you're out. I normally don't do these types of challenges, but I'll walk most of the days, so it shouldn't interfere with strength and cycling work.
Just an easy 2.5 mile rainy walk today. One down, thirty days to go.
4 -
Day 15 of EPIC II - full body strength & cardio circuit workout. I usually enjoy the EPIC workouts but this was too much calisthenics and not enough weight lifting for me.3
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I was relatively active over Christmas, but spent a lot of time with family away from home. My logging here has been weak. As COVID is so prevalent, I didn't get much climbing in. I did go on my little brother's home wall on Christmas day. I was terrifible on it - I need to practice crimpy overhangs.
I decided to start the year in a non-sedentary way. I did a 26 mile walk over many, many hills. It took around 8 hours. I had lunch on the go to avoid stopping. (The walk was the Three Peaks of Surrey https://www.threepeakschallenge.uk/s...aks-challenge/
That website claims it is only 22 miles; the 26 miles was from Fitbit. I did one of the hills twice to avoid walking along a narrow, busy, unlit country lane with no pavements at night. It may have been a bit over-enthusiatic on my part.)5 -
Started the year with 3 miles under 30 and an additional walked mile with ma lady. I cut the yard as well so I’ve actually put in a nice 10 miles on the 1st day of the year. Enjoying some homemade sangria now… Happy New Year to you all.3
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Jeez, I forgot to report that yesterday started with around half an hour of yoga/stretch/foam roll, before the walk-row-strength workouts. Oh, well.
Not so good on that, today: Only around 10-15 minute of yoga/stretch, because I got up late, wanted to eat at least a snack before a Zoom thing I had scheduled.
11,075 meters stationary bike 10k+CD, just under half an hour. Easy/moderate, peak in low Z3.
14' of core exercises.
Rest day tomorrow. It kind of surprises me, honestly, that I didn't blow off NY Eve or NY day.2 -
240 minutes on the Elliptical for 16.5 miles.1
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Last Sunday morning spin/core class today. 75minute spin ending with tabata routine, then a quick 15 minute core workout during cool down.
Day two of winter warrior challenge, so I took my dog out for 2.5 run/walk miles. We did a 4:1 run/walk approach, though we walked a couple of the steepest hills. 2 days down, 29 to go in the challenge.2
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