What Was Your Work Out Today?

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  • J72FIT
    J72FIT Posts: 5,994 Member
    edited July 2021
    Yoga
    Sun Salutations (10-30m)

    Strength:
    GTG15MOM-Press/Pull/Push/Squat/Hollow
    HSPU: 10x2r (20r)
    Pull-up: 10x4r (40r)
    Dip: 10x4r (40r)
    Squat: 10x8r (80r)
    Hollow Leg Lifts: 10x8r (80r)
  • alexmose2
    alexmose2 Posts: 208 Member
    Added an addition glute focused day today at 8 sets. 3 hip thrusts, 2 Summo dl, 3 glute kickbacks. Now rest.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Endurance work in the pool today. Easy 200 warmup, then a 2800yd pyramid: 8x50, 4x100, 2x 200, 1x400, 2x 200, 4x100, 8x 50. EZ 200 cool down.

    3,200 yds total.
  • Djproulx
    Djproulx Posts: 3,084 Member
    AnnPT77 wrote: »

    ..... I feel like our culture underestimates what many people could be doing, what physical condition they could be in, at age 60+, with a lifestyle that fosters that strength and health........... Low self-expectations can be a kind of curse.

    Amen.
  • ireallylovechicken1000
    ireallylovechicken1000 Posts: 20 Member
    2 hours Qi Gong, restful day
  • jtechmart
    jtechmart Posts: 67 Member
    Seated cable rows
    Lat pulldowns
    Standing overhead press
    lateral raises
    machine presses
    Band squats
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Had to repair a chip in the auto windshield and the guy showed up really late, so I didn't get in as much as I'd like rowing (did 3 X 1000m as hard as sustainable) after a decent lift with 8 supersets. Finally did some 70 lb KB swings. Felt decent. I usually do sets of 16 on the 53 lb one, but kept these to sets of 12. Lots of pushups, pressups and assisted pullups as well. Also some light KB deadlifts (with the 70 lb one).
  • AnnPT77
    AnnPT77 Posts: 33,732 Member
    7k row in the quad, about half of the distance interval pieces (10 strokes hard, 10 strokes moderate) since we got a blessedly cooler day. No one in the boat younger than 65: Two of us around 65 (not under), the other two more like 75. Row starts and ends with the 4 of us carrying the 40-foot boat between boathouse and river.

    After, one of the 70-somethings and I did a 5 mile mostly paved-trail walk, leisure/chat pace, with lunch (impromptu) in the beer garden at the turnaround point.

    Have I mentioned how much I enjoy retirement? 😉
  • AnnPT77
    AnnPT77 Posts: 33,732 Member
    7957m rowing bow in the quad, with some interval pieces in there when we had clear lines, since it was again blessedly cool (60s F to 70s, sunny).
  • Djproulx
    Djproulx Posts: 3,084 Member
    Skipped the long ride yesterday in favor of a group kayaking trip to listen to the Newport Jazz Festival from the water. Couple miles of paddling around the harbor burned a few calories, but it was strictly for fun.

    2000yd open water swim this morning. Lake water temp is perfect, so no wetsuit needed. 75 minute aerobic run followed by some deep tissue massage work later today.
  • alexmose2
    alexmose2 Posts: 208 Member
    Leg day:

    4 sets squats
    2 sets bulg split squats
    4 sets leg ext
    5 sets prone leg curl
    5 sets calfs
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Didn't think moving from 53 lb KBs to 70 lb KB swings on Friday would make me feel that sore, I was wrong. Worst DOMS that I've had in years.

    Did an hour row today to work out the soreness. Very slowly.
  • jlee9696
    jlee9696 Posts: 2 Member
    Legs:

    4 sets back squats
    3 sets hip thrusts
    3 sets split squats
    4 sets hamstring curls
    3 sets split squats

    Loved every minute of it :)
  • Djproulx
    Djproulx Posts: 3,084 Member
    Rest day today. Really enjoyed a little time on the yoga mat this morning. Nothing more strenuous than cutting the grass planned for later today.

    A higher volume week starts tomorrow. Coach has 15 hours of cardio work, 1.5hrs strength work scheduled for me. We're focused on really building swim and bike endurance, along with a threshold run tomorrow. :smile:
  • drmwc
    drmwc Posts: 1,026 Member
    edited August 2021
    Thursday
    A truly poor day for exercise. I worked until 3 p.m. (as I booked half the day off) then drove to Scotland. I arrived just before midnight, and almost immediately fell asleep.

    This was for a scuba trip I was organising. 5 people dropped out at the last minute. This created a risk I would be out of pocket, but fortunately that risk did not matetialise.

    Friday
    There was a storm in the North Sea, which bought in tall waves so the diving looked ropey. This was fine for this day, as we were diving the Farnes, South of where we were staying, in England. This was sheltered.

    One buddy pair had some seals on the first dive. I didn't see any, but got two lovely dives on reefs, about 20m deep. There were dead men's fingers, wrasse, blennies, crabs, a giant lobster and some nudibranch.

    Saturday
    The skipper in Scotland thought diving could be possible if we left early enough. It turned out not to be the case, so we went for a walk instead. I got 15 miles with a few hills in. Everyone joined me initially, but started to grumble after a few miles, and so all but one turned back.

    Sunday
    Diving.
    We were blown out in Scotland, but managed to book the Farnes again. The dives were brilliant - I was assaulted by seals for most of both dives.

    Monday
    I drove home, which had good traffic sovwas only 7 hours.

    I am off for an evening climb, I will be at the wall soon.
  • GreenValli
    GreenValli Posts: 1,054 Member
    Half and hour on the recumbent bike on level 7. plus 3 weight machines
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.
  • AnnPT77
    AnnPT77 Posts: 33,732 Member
    7.2k rowing bow in the quad, about half interval pieces again. Mostly 10 hard strokes/10 moderate, but we threw in a 20 hard in the middle someplace to see how it went. The rowers felt like our technique frayed a bit at the edges on the 20, so we went back to 10s; we'll keep working on it.

    Partly because we had a new rower (from this year's learn-to-row class) in the boat with us (2 seat, where I can um, coach her, if needed), we did a couple of race-style starts, but not at race pressure, just moderate. Those went surprisingly well; maybe we'll try them at higher pressure some time, see if we can stay together through a start at higher intensity.

    Bet you guessed it was cooler again today, 50s-60s F mostly, might have made it to 70 by the end.

    Then the usual walk, 5.6mi at a very gentle 3.1mph. I'm finding walking a little slower easier on my knees, both in discomfort during, and cumulative stress on them; but mostly I'll just keep going out and walking at whatever pace I fall into naturally on the day.

    At the end, I played on the outdoor workout stations for grownups, in the park. It wasn't enough to get a workout, just a trial. They're sturdy outdoor machines or workout stations, with bodyweight or sometimes fixed weights for resistance. I'd do some again, maybe (OH press, lat pull-down, a funny waist machine with a swinging plate you stand on and use your obliques to power it in an arc, maybe the leg raise station).

    Some others are a "no": I tried a dip; I think my shoulders would fall off. Not sure whether the problem is weakness, or the width between the bars being off for my size or something. The leg press is bodyweight resistance, and feels not harder/more effective than the maybe thousand-ish bodyweight+boat leg presses I'd just done on the water 😆: Not useful. There was a sort of strider/elliptical type "ski machine" that felt like I could lose control and gronk a knee for real, though it would be good for hip flexors, maybe.
  • granitepeak45
    granitepeak45 Posts: 160 Member
    Modified 5x5 program A so chest with upper body accessory lifts
  • gearhead426hemi
    gearhead426hemi Posts: 919 Member
    I am at work so my equipment is limited but I make due.

    Circuit 1
    10 calorie spin bike
    10 reverse grip pullups
    10 pushups
    10 #50 sandbag shoulder press
    10 walking lunges
    10 situps
    repeat with no rest for 30 minutes
    Circuit 2
    15 band curls
    15 band face pulls
    15 band pulldowns
    15 #50 sandbag front squats
    15 crunches
    1 minute rest repeat 4 sets
    5 minutes Yoga to finish out the 60 minutes

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