What Was Your Work Out Today?
Replies
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Rest day today, yesterday's exertions flared up my facet joint/SI joint issues. Did 45 minutes of yin yoga this morning which really helped and then went for a 90 minute walk this afternoon in the local countryside. Lots of horses, good for the soul
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It was my birthday. (I'm 52 now).
So I went scuba diving over a long weekend in Cornwall. It was cracking. On the Sunday, we had:
Thornback rays, blond rays, cuttlefish, dogfish (including a baby), angry crabs pursuing us, loads of shrimp, scallops, lobster and conger eels.
We were blown out yesterday, do I go home early enough to go climbing. I was terrible.
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I had planned to row yesterday, but the group I coordinated ended up (unexpectedly) with an uneven number. Given that it was chilly, I volunteered to cox so that the rest of the group could row with no one needing to steer while rowing. (The coxswain steers.) I also ran some technical drills for the boat, and they did make a difference. The boat felt increasingly synchronized and smooth as we went on. No exercise for anything except my vocal cords, shouting down the 40-foot boat.
Today, I just did a casual walk with a friend, only about 3 miles.3 -
It was my birthday. (I'm 52 now).
So I went scuba diving over a long weekend in Cornwall. It was cracking. On the Sunday, we had:
Thornback rays, blond rays, cuttlefish, dogfish (including a baby), angry crabs pursuing us, loads of shrimp, scallops, lobster and conger eels.
We were blown out yesterday, do I go home early enough to go climbing. I was terrible.
Happy birthday, @drmwc!1 -
Yesterday I cycled halfway to and from work, 10k total. It was COLD, definitely wasn't expecting that and wasn't dressed for the change in weather!
Today I did pilates first thing, got a 30 minute walk in and also went to the gym just now for an arm session.2 -
back day.
3x10 pendlay rows
3x superset of
Lat Prayers (standing pullovers)
Palm facing close grip lat pulldowns
Went till form broke on the lat prayers (usually when I start feeling my triceps try to help)
Goal was a weight I could do 10ish reps with the pulldowns with my lats exhausted, so much less than I either pullup or do normally here.
3x15 Bicep Curls
3x12 Ab machine
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Today was push it day. Normally I go about 45 minutes to an hr. Today I went an hr and 20 minutes. at this point I am just trying to get in a minimum of 45 minutes of exercise.
6 sets 12 reps of the following
Triceps push down(cable)
Bench press(machine)
Back row(machine)
Chest Fly(machine)
Bicep Curl(free weight/machine)
Shoulder Press(machine)
20 minutes(instead of 15) on Upper Body Cycle.3 -
So grateful I got to row today (even though willing to cox for the good of the collective!). We were able to launch a quad (4 rowers) and double (2).
I rowed bow in the quad, with our club's board president rowing in with our group for the first time. (She's a great athlete, was a Div I basketball player back in the day; a good rower, delightful human, but not out of our league technically now.) With the line-up we had, and lovely weather, it was an excellent row, the usual 7k-ish.
Stroke (the one who sets the tone) was my 77 y/o buddy J, who is technically precise (good model to watch), very strong (lifting for decades), and soooooo regular in rhythm (strokes per minute). 3 seat, a visiting PhD student from Turkey who's way younger than most of us, a coastal rower (big boats on big water!), very petite, solid technique. 2 seat, the club pres I mentioned, strong and experienced. Then me in bow, calling the row, steering . . . and no one else in the boat can see me so it doesn't matter if I'm sub-par. Everyone 60+, except 3 seat.
It was lovely rowing weather: Around 40s F (maybe around 6C), mild South (cross-)wind so flat water, intermittent sun. We did power 10 intervals (ten strokes, focusing on leg strength), and it felt really good. Happy row.
These few beauteous days toward the end of the season are such a gift!
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My workout today is back
Pull-down machine
Standing cable pullovers
Cable rows
T rows3 -
I went running on Tuesday. I don't know why; I don't really like running. I did 7k.
I went climbing on Wednesday. I was out of form; I felt unrecovered from Monday. I got a one v4 and a couple of new v3s, though. 2.5 hour session; Fitbit reckons I'm on 500 active minutes for the week already.3 -
Yesterday was boxing class, instructor took it easy on us for a change, found myself a little disappointed not to be exhausted at the end!
Today I did my usual full body workout this morning, a little less focused on legs as I've overdone them a little this week.2 -
push day
3x10 incline dumbbell press
3x15 Flys
2x10 weighted dips
2x12/1x failure seated skull crushers (machine)
Last set there was supersetted with a set of unweighted dips to failure4 -
I wasn't sure my shoulder would put up with it, but I went paddling.
Disc golf two days in a row after not playing a long time caused me some pain that still hasn't resolved. That shoulder is probably also still not healed from some bicycle crashes, and probably never will be. I was so glad that putting the boat on my car (51 pounds) didn't hurt, and I didn't drop it. I was even more glad that paddling didn't hurt! Because of my concern, we just did a 12-mile trip instead of the 18-mile paddle we usually do from this particular launch. Water level was up, so making miles was easy. Even without paddling hard, it was about 2.5 hours.
It was a cool and very foggy day. Very foggy. Forecast was for the fog to clear and for it to be sunny and warm. Well, the sun tried to come out. Eventually, after we got off the water and ran shuttle back to the put-in, we did see the sun. It was warm by the time I got home after making a side trip to the city I was close to because my SCUBA drysuit repairs were complete.
Even with the fog, we did get a few nice reflections.
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Prior post was yesterday.
In an interrupted session in home gym I was able to get in 1 working set of deadlifts (I did 3x’s at like 50 lb increments, so some volume too).
Then 3x10 superset of leg extensions and leg curls.
Planned to go a set of squats to (near) failure after my last extension set, but life got in the way.4 -
Boxing class again today, we did one pyramid round (3x1 minutes of a specific routine adding a new part each minute); core round (5 x a certain routine then 15 crunches repeated for 5 mins); then a very long cardio round that I won't describe!3
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Shoehorned my push/pull days into one.
2x10 incline barbell press
2x8 strict pull-ups
2 supersets each of flys into unweighted dips and lat prayers into machine rows.5 -
I do a lot of the Obe' Fitness workouts - today was low impact dance hiit for 28 minutes with Walter and upper body strength for 28 minutes with Calvin. I'm 73 with bad knees - started in July with no weights and have worked my way up to 12lbs for the larger muscle groups and 8 lbs for the smaller muscle groups. I feel so much better now!5
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10 minuted elliptical, 30 minutes free weights. Then 45 minute horse ride but just in walk.4
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No rowing: Cold rain and a race conflict (collegiate race on the river where we row).
I did short, moderate stationary bike workouts on Friday and today (Sunday), 30'+3' CD. As I'm repeating these, average heart rate seems to be dropping and average power is increasing a little (without pushing for it). Though I haven't been biking much, my general CV fitness isn't too bad, so fairly quick modest improvement doesn't seem impossible . . . though maybe I flatter myself. 4 -
It was literally freezing this morning (31F/a jot under zero C). I was just about to cancel rowing because we didn't have enough people to row a quad (safer in cold), when I got a text from a 4th adding in. So I rowed bow in the quad again, for the usual hour-ish.
We're running out of rowing season. Hoping for more, but it's always hard to tell which row will be our last.
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Upper Power
Bench Press 5x5
Cable Row 5x5
Seated BB OHP 3x8
Cable Pushdown <superset> Preacher Curl 3x8
Lower volume than usual, but it's my first day back after almost two weeks, thought I'd ease my way back into the gym scene.2 -
Last day before deload week today. 3x core exercises, 3x arms and 3x legs. Off on holiday for just over a week tomorrow so using this as a well-timed deload week. Got my resistance band packed to help manage any back flareups and I'm sure some exercise will be done but nothing structured!2
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Sunday
I went climbing. It was fun. I was in pretty good form. 2.75 hours.
Monday
I went climbing. It was training, we focused on intensity. I was in OK form; the session was flat out. 2 hours.
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Legs (3x10-12) - 60%-75%
- Leg Press
- Leg Extension
- Leg Curls
- Stiff Legged Dumbbell Deadlift
- Seated Calf Raise
- Calf Raise (Leg Press)
Core (4x30sec)
- Med Ball Side to Side Crunches
- Lying Leg Raises
- Plank Hip Drops
- Hill Climbers3 -
plainoldwhisky wrote: »Rollerblading. I'm so glad I got back into it. I also started skateboarding recently. I hardly feel like I'm exercising!
How cool is that. I'd love to take up rollerskating, but I am afraid if I fall at my weight it could be very injurious.2 -
yesterday:
3x working sets of back squats. Kinda played with whether high bar or low bar felt better (lowbar by a mile, so back to those it is)
3x15 seated leg curls
3x15 leg extensions
Now I can spend the rest of the week on workouts I enjoy...lol.3 -
Lower Power
RDL 5x5
Hack Squat <superset> Standing Calf Raises 3x8
Seated Leg Curl 3x8
Cable Crunch 3x103 -
Now I can spend the rest of the week on workouts I enjoy...lol.
Lots of people hate leg days, but I'm the opposite. Leg days have so many benefits, not least of which is for the ego. My light warmup reps for legs are still using heavier weights than my max last-set reps for upper body. Beyond that, my upper body numbers actually improved when I started focusing on legs: since I track/log every single workout, I can testify how my bench press jumped 20# very soon after I added weekly squat sessions.4 -
75 x Navy Seal burpees. My favorite workout day. 2
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How is a Navy Seal burpee different from a standard burpee?0
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