What Was Your Work Out Today?
Replies
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Leg Day
Squats 5x10
Leg Press 4x10 <<superset>> LP Calf Press 4x15
Only time for an abbreviated workout today, had to get home and get the lasagna cooking as it takes a while.2 -
Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.1
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nicsflyingcircus wrote: »Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.
I'm not THAT experienced. In fact, I rely on great people here to help me out. So take what I write with a grain of salt.
I would start by moving up to 12 reps per set. When that gets "too easy," add a little weight. Try to get eight to 12 reps. If you don't have good form on those those last reps, drop the weight back. Focus on having good form.
Also keep in mind what your GOALS are. Doing heavier weight for fewer reps is a different tool than lower weight and more reps.
I would increase reps and/or weight. I would not add more sets.1 -
nicsflyingcircus wrote: »Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.
I'm not THAT experienced. In fact, I rely on great people here to help me out. So take what I write with a grain of salt.
I would start by moving up to 12 reps per set. When that gets "too easy," add a little weight. Try to get eight to 12 reps. If you don't have good form on those those last reps, drop the weight back. Focus on having good form.
Also keep in mind what your GOALS are. Doing heavier weight for fewer reps is a different tool than lower weight and more reps.
I would increase reps and/or weight. I would not add more sets.
I'll bet one or more of the knowledgeable lifter folks on the thread (like @nossmf, as maybe the most regular here, among others) will comment eventually. I'm not that experienced either, don't even lift much anymore TBH.
I also tend to use a narrow rep range (usually 10-14 in my case) times 3 sets, adding weight when set 3 gets a bit too manageable.
FWIW there is one case where I do add sets: When I'm nursing some imbalance, injury, or similar risk, but feel like it's safe to add sets (or occasionally reps per set) but risky for some reason to add weight.2 -
nicsflyingcircus wrote: »Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.
A lot will depend on your goals. If you are working to bulk up with more muscle, or preparing for a competition of some sort (bodybuilding, sports, etc) then adding a fourth set has its place. If you are mostly just looking for improved overall fitness, maybe a little stronger to make the rest of your life a little easier, then 3 sets can be enough.
As mentioned by @mtaratoot one method of increasing intensity is increasing reps per set, though that has its limits as well, or else the world's professional lifters would be doing hundreds of reps per set. (I once did 100 reps in a single set of squats as a personal challenge, but do NOT recommend that to anybody else, least of all me!)
I put together this list of ideas for how to increase intensity, which might mean more reps, or more weight, or more sets, or more workouts per week, or a whole bunch more. Give it a perusal, see if anything stands up in your eyes as worth trying, give it a shot for a couple weeks. If it feels good, keep it; if not, there are plenty of other options to try. Just limit yourself to trying one new thing at a time, in part to avoid getting overwhelmed (and potentially injured), in part so you know if you like the addition or not...if you try three new things and aren't happy, do you dislike all three, or only one?
If you have any questions on how to implement any of these ideas, please ask away, either here, in the other thread, or in PM if you feel self conscious.2 -
I did a short body weight total body strength training workout found on Fitnessblender. It was my first strength training workout in a while, I'm trying to get back into it.3
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nicsflyingcircus wrote: »Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.
If your trying to build muscle, then it all depends on your weekly volume for the specific muscle group and how many total sets you are performing currently0 -
Been sick for 1 week but today I did yoga and ran 3 miles.5
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I did another fitnessblender 30 minute workout, my abs are already sore but in a good way! Planning on a 2 mile walk after dinner as well.3
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This was yesterday but I thought y’all would appreciate it.
Long long day at husband's medical appointments at VA. Freaking exhausted when I got home.
Set the meds out for the morning. Then forced myself to get on the NuStep.
I chose to set it at the lowest setting, and wanted to just do my bare minimum of 2.5 miles. (VA wasn’t much walking, but it was a lot of wrangling husband and dealing with medical details)
I put my podcast on (Some More News) and just kind of zombied through the motions with my eyes closed.
Every once in a while I would peek at the miles. 2.03
Peek again in a few minutes. 2.03
Keep peddling. Half asleep.
Peddling..
Peek again. Podcast has been going for a while...
I finally noticed the mileage wasn't budging.
I had set it to pause when I stopped to use the bathroom and brush my teeth.
I forgot to unpause it.
I hit the "resume" button and praise the lord and pass the biscuits.... The NuStep kept counting in the background.
Folks. I did 4 miles.
Half asleep, on the easiest setting.
Yes. It took 72 minutes to sleepwalk 4 “miles” because easiest setting.
Points to NuStep for making the safest exercise machine in existence.
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nicsflyingcircus wrote: »Question for more experienced gym goers: I've been consistently going to the gym, using the weight machines. I've been doing 3x10 for sets/reps. Would 4x10 be better? I push the weight upward anytime I feel like it's getting easier.
A lot will depend on your goals. If you are working to bulk up with more muscle, or preparing for a competition of some sort (bodybuilding, sports, etc) then adding a fourth set has its place. If you are mostly just looking for improved overall fitness, maybe a little stronger to make the rest of your life a little easier, then 3 sets can be enough.
As mentioned by @mtaratoot one method of increasing intensity is increasing reps per set, though that has its limits as well, or else the world's professional lifters would be doing hundreds of reps per set. (I once did 100 reps in a single set of squats as a personal challenge, but do NOT recommend that to anybody else, least of all me!)
I put together this list of ideas for how to increase intensity, which might mean more reps, or more weight, or more sets, or more workouts per week, or a whole bunch more. Give it a perusal, see if anything stands up in your eyes as worth trying, give it a shot for a couple weeks. If it feels good, keep it; if not, there are plenty of other options to try. Just limit yourself to trying one new thing at a time, in part to avoid getting overwhelmed (and potentially injured), in part so you know if you like the addition or not...if you try three new things and aren't happy, do you dislike all three, or only one?
If you have any questions on how to implement any of these ideas, please ask away, either here, in the other thread, or in PM if you feel self conscious.
I am almost 6 months out form a vertical sleeve gastrectomy, so weight loss surgery. I am down almost 130lbs.
My goals are foremost to maintain muscle mass as I continue to lose, and increase strength (which I definitely feel as if I am doing). I am not so much interested in bodybuilding as I understand it.
So what I am hearing is, I don't need to add a 4th set, so long as I continue to increase weight within the set range I am using, as I am able.
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Two 10 min. walks today; about to go for a third one, so a light day.
But yesterday I hit the gym and did 15 min. on the bike, then 20 min. various freeweights and abs, then the requisite stretching. Sometimes I think my left leg muscles are getting worse instead of better. Probably time for another PT visit.
If you are a regular on this thread and we're not already MFP friends, feel free to send a request. Thanks!
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DiscusTank5 wrote: »Two 10 min. walks today; about to go for a third one, so a light day.
But yesterday I hit the gym and did 15 min. on the bike, then 20 min. various freeweights and abs, then the requisite stretching. Sometimes I think my left leg muscles are getting worse instead of better. Probably time for another PT visit.
If you are a regular on this thread and we're not already MFP friends, feel free to send a request. Thanks!
@discustank5, I'm a crapitudinous MFP friend, more of a forum gal TBH. I accept FRs, but never send them, because I know that about myself. But I'm following your progress here, and cheering for you. You are doing SO WELL: Great progress!1 -
[quote="
If you are a regular on this thread and we're not already MFP friends, feel free to send a request. Thanks!
[/quote]
@discustank5, I'm a crapitudinous MFP friend, more of a forum gal TBH. I accept FRs, but never send them, because I know that about myself. But I'm following your progress here, and cheering for you. You are doing SO WELL: Great progress! [/quote]
Aww, thanks Ann.
It's a funny thing: I've got maybe a dozen "friends" on MFP but none of them comment on my daily workout #s / calorie counts that the site reports on the home page. I thought, "I should get more people to comment," but then I saw some guy saying the same thing on a different thread. Did I friend him? No, I did not. Too intimidating. So there's that.
Forum friends count, too.
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nicsflyingcircus wrote: »So what I am hearing is, I don't need to add a 4th set, so long as I continue to increase weight within the set range I am using, as I am able.
Precisely. Or if you cannot increase weight, try slowing the reps down, taking 2 seconds to move the weight, then three, and so on. By the time you can do a full 5-count, I can practically guarantee you can increase the weight.3 -
Welcome to the thread, @drv123!
Question about the workouts you posted. In both situations you performed the large multi-joint compound exercise (squat, bench press) AFTER the single-joint isolation exercises. Conventional wisdom is to perform the heaviest, most technically-demanding exercises early, while your muscles are still fresh, unless you have a specific reason to change the order. Just wondering what your goal is, why you chose to do them in this order.
Thanks! I did them in that order because I have no idea what I'm doing!
So far I've liked doing the compound exercises at the end as a way to wrap things up and burn off any energy I have left. On the days I've done it the correct way I can definitely lift/push more weight on the compound movements because I'm still fresh though.
I've decided my goals are making my day to day life easier, like I can get up off the floor, lift myself up, etc. So I may switch it up.
On another note - ran my first official 5k race last weekend. It was great, I finished about middle of the pack and it was a fun hilly course right around dusk so we were all given headlamps to light the way. Didn't set a PB but had a great time.3 -
I went climbing yesterday. I was in very good form. I flashed a v4, and got two other v4s as well.
Today, I swam a kilometer, did some walking, and destroyed the brambles which were talking over my garden. (I don't often garden, so this took 4 hours as they were quite extensive.)3 -
Two days as a co-lead for a touring kayak class. Day one was a LOT of flipping the boat and using different techniques to get back in, with and without assistance. Day two was a tour with a flood tide into a stiff wind. The students enjoyed the class, but we wore 'em out.
Today taking seniors on a paddling trip to a reservoir. The hardest part is probably loading and unloading all the kayaks and gear, but it will be another very nice day.4 -
Today's work out:
Sit ups - 2 sets - 50 reps
Push ups (assited with a little 6-in-1 Multi-Trainer) - 5 sets - 10 reps
Push ups (inclined) - 5 sets - 10 reps
tricep presses (using the same machine for resistance) - 2 sets - 50 reps
Squats - 2 sets - 50 reps
Biggest struggle is the press ups for me and it's taken time to build up to where i've gotten.4 -
Walking the dog--10 min before the rain started.
Gym:
40 min. walking on the treadmill at a 3.2 mph pace, though I ran at 5.0 mph for 1 min. of that just to see how it felt.
20 min. various body weight movements (V-sits; reverse sit-ups; superman stretches; hip thrusts, etc.)3 -
Climbing again. An odd session, I became obsessed with a powerful v4 slab. I got it early on with a French start, and the quite quickly worked out how to do the start. (You are supposed to be completely still on the starting holds; a French start is when one is dynamic.)
However, putting it all together took a while. I sent it after about 30 goes.3 -
I've not been getting in workouts much, kind of struggling with fatigue of mystery origin, possibly related to posterior lower rib pain of mystery origin, but not sure. (Lots of Xrays, CTs, more - no insights.)
Finally back on the river for the first time this season, rowing bow in the double. Went well, not over-tired from that, thankfully. We did the usual club to bridge, to another bridge, back to club route, a circuit of just under 7k. Nothing fancy, just steady state, trying to knock the Winter rust off our technique. Went OK, especially for a first seasonal outing.
Tonight, supervised open rowing session at the club. No row for me, but carried some boats.3 -
Upper Body
Bench Press 10x3x69% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x103 -
Loading boats and gear on a trailer. Unloading said boats and gear. Moving that. Helping people adjust boats and get into 'em. Paddling a few miles. Getting out for lunch, getting back in, and getting in a few more miles. Loading boats. Unloading boats. Not too much cleaning. Then a nice walk with a friend. Now... sleep after three long days.3
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I did upper body at the gym today. All machines.
Incline and decline press, overhead press, chest press, pec fly, two kinds of lat pull down (overhand wide gip vs underhand close grip, they aren't called lat pull down but I am blanking on the actual names), a seated row and another similar but different machine. Also bicep curl machine and tricep dips. Oh, and also an ab machine where I kneel on a padded thing and twist at the hips
All 3x103 -
Chest and triceps
Incline db press. 10x 3
15x 1
Machine wide grip bp 12x3
Cable flys. 15 x 3
Dips BW. 12x3
Seated overhead tricep extension 15x3
Tricep push downs 15x3
Rope pull down 14x3
1 hour cardio in the evening3 -
Lower Body
Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x20
Felt good hitting the gym immediately after waking, rather than having to wait until after the work day was complete and competing with other post-work gym goers for equipment.3 -
nicsflyingcircus wrote: »...two kinds of lat pull down (overhand wide gip vs underhand close grip, they aren't called lat pull down but I am blanking on the actual names)...
As far as I know, they're called lat pulldowns, just with variable grips. What makes you think they're named something else?0 -
I did Day 1 of a scuba course. I am learning sidemount. It went alright. The set trimmed very nicely; I did the skills well enough (including taking tanks off and putting them back on.)4
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