What Was Your Work Out Today?
Replies
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Took 10 days off to have a deload week as I was on holiday. Did make use of the hotel "gym" once and went for a casual horse ride but no other structured exercise.
Before we came home I came down with a really bad bout of food poisoning that's still affecting me 6 days later so I haven't been back to the gym yet. I managed a 45 minute horse ride today, just walk and trot but that's the most I've managed. On the road to recovery but not quite ready for gym yet.
I've also somehow managed to pick up a knee strain - no idea how as I definitely haven't done anything to warrant it happening but here we are! Hopefully it'll go along with the food poisoning!3 -
Yesterday did 82:43 minutes of underdesk elliptical bike while reading (841.0 cals, 34.83 miles) and 8:18 mins 'arm bicycle' (on similar underdesk bike on table) for 44 cals. and 309 revolutions. The arm bike thing does MIRACLES for core toning and abs, no joke. I keep my legs off the floor when I do them and the extra weight and muscle tension helps bigtime. These are so helpful for being sort of housebound due to health and life circumstances. I've done more than those amounts today but have not finished for the day yet--I pretty much do them to mild pain or exhaustion or other physical cue that any more would be too much, and it has been fine even with old in juries and being a mature age and not thin.3
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Chest/Shoulders/Triceps
- Barbell Bench Press 3x8 - 70%
- Incline Dumbbell Flyes 3x8-10
- Side Lateral Raises 3x10
- Shoulder Press (Machine) 3x8
- Dips - Chest 3x10-12
- Lying Tricep Press 3x103 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x54 -
40 minute walk at 7am and then 20 minutes yin yoga. Feeling ready to hit the gym tomorrow finally! 💪2
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Workout with my 12 yo.
I did:
3x8 squats
3x12 leg extensions
3x12 seated leg curls
Him:
3x8 deadlifts (pretty light, first time he’s done conventional deadlifts. We’ve done them with a trap bar previously)
3x10 DB Bench
3x10 DB Shoulder press
3x10 Pendlay Rows
2xfailure/form breakdown on lat prayers into machine rows
3x12 Leg Extensions
3x12 seated leg curls
He had an awesome session doing a bunch of new lifts and picking up on form quickly. His deadlifts are really clean (we tried multiple ways with lighter weight and he settled on an over/over grip sumo style).3 -
I've been very distracted and lackadaisical lately, due to having an active substitute teaching schedule and lots of other social stuff happening. That said, at least I have managed to work with my trainer 2 mornings per week at 5:30am (ugh) before school.
Today is a day off from teaching due to local elections. With the forecast calling for 65 degree temps this afternoon, we'll squeeze in an outdoor bike ride.3 -
30 minutes on my indoor bike trainer this morning.
Calisthenics with my 13 yo this evening.4 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
Cable Crunch 4x102 -
Glute Blast
- Single Leg Glute Bridge
- Box Squat
- Weighted Step Up
- RDL (Smith Machine)
- Lying Abductions
- Barbell Hip Thrust
- Kickbacks
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Day before last 115:24 on elliptical underdesk (46.07 miles, 1112 cals) and arm bike 10 mins and 52 cals. Yesterday nothing due to veterinary emergency. Might get back to it today--we'll see.3
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Legs/Core
- Leg Press
- Leg Extensions
- Leg Curl
- Stiff Legged Dumbbell Deadlift
- Seated Calf Raise
- Calf Press on Leg Press Machine
- Bosu BW Squats
- Ab Crunch Machine
- Alt Med Ball Taps
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Hitting legs on consecutive days??? Not sure if that makes you crazy, or a hard-core person to be feared!1
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yesterday was a push day for me.
3x8 Incline Barbell Press
3x10 DB bench
3x15 dips (just bodyweight, form focused)
3x12 cable lateral raise
3x12 Seated Machine skullcrushers2 -
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Elliptical, one hour, intervals - 819 calories
Glad today was cardio day, as I got my COVID booster shot last night, and woke up to my arm stiff and sore as all get out, not sure I could trust it lifting. Hopefully it'll be back to normal by tomorrow morning.4 -
Hit the gym for the first time in 2 weeks yesterday, took it relatively easy with a mixture of some old and new exercises. Still ached this morning regardless! But went back at it today with a focus on core. Tried Copenhagens for the first time, definitely worked my core! Increased weights on my other exercises by 1kg too, not loads but all helps!2
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I'm retired, and don't have access to a gym. I work out at home with YouTube videos - cardio, yoga strength, Pilates. I use resistance bands and hand weights for strength training. I rotate workouts depending on my schedule and how I feel that day.5
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Still dealing with extremely ill cat so sleep and free time etc. iffy, so yesterday only underdesk elliptical 26:35 (290.5 cals, 12.03 niles) and arm bike 3:47 (24 cals, about 174 revolutions).2
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Weather continues unsafe/unpleasant for rowing (wind! lightning!).
So, more mostly-Z3 stationary bike today, 8-point-something pseudo miles at 109W average (33' including CD), while watching video instruction about botanical watercolor. 😆 It'll have to do.5 -
Back/Biceps
- One Arm Dumbbell Row
- Pull Ups (Assisted)
- Hyperextensions (Back Extensions
- Alternated Hammer Curl
- Barbell Curl
Cardio - TBD
4 -
yesterday elliptical underdesk 32.29 miles (78:06, 779.6 cals) and arm bike 8:48 (65 cals, 458 revolutions)4
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Upper Hypertrophy
Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
Perloff Press 3x15sec
Arm was still a trifle sore and stiff to start (from the COVID shot), but it didn't hamper my lifting any, and by the time I got to the lateral raises I felt nothing.3 -
Ballet barre - also known as stretch from hell. Those of you who use a foam roller. Worse! Lol3
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Back/pull day.
Did 1 warmup set of pendlay rows and my hammies (still sore from leg day) decided to tighten up on me, so I had to pull a mulligan.
3x12 machine rows
3x10 palms facing pulldowns (drop set on the last set)
3x12 cable curls
3x12 machine ab crunch
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yesterday underdesk elliptical 43.21 miles (109:34, 1043 cals) and arm bike 4:11 (252 revolutions, 33 cals). Cat still ill.3
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Nothing on Thursday or Friday due to work commitments but managed to get to boxing class today.3
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Legs/Core
- Good Mornings
- Barbell Squat
- Dumbbell Walking Lunges
- Seated Leg Curl
- Dumbbell Single Leg RDL
- Cable Hip Abduction
- Seated Calf Raise
- Crunch Machine
- Alt Med Ball Taps
- Superman4 -
yesterday elliptical underdesk 44.34 miles (106:00, 1070 cals) and arm bike 5:57 (25 cals, 175 revolutions). Our poor little cat did finally pass so may have chance to get back to better schedule.4
Tryin to do more quad focused this time and hit the lower. I'd probably go crazy! 
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