What Was Your Work Out Today?

nossmf

Lower Body

Squats 4x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10

Appointment with car mechanic, had to cut the workout short.

MargaretYakoda

I bought a phone holder for my NuStep.
Last night I did 7.3 miles first watching some cat in China walk around their neighborhood with a GoPro type camera on his collar.

Then I watched some human walking around Brooklyn New York.

And then I watched a really lovely drag queen chatting with people and throwing shade at the trolls. Very entertaining!

Yeah. Exercise should be fun? Right?

JoshRuns

5K run with the following splits:

Mile 1: 10’52”
Mile 2: 10’44”
Mile 3: 9’49”

DiscusTank5

An hour and 45 min. cleaning stained glass and other windows and doors at my church, on and off a folding chair a gazillion--well, 20 or so times. Honestly, it FELT like a workout. And I was sweating buckets. Arkansas' summer humidity has kicked in.

watts6151

Legs hamstring focused

RDL’s 8 x 4
Back off set 10x 1
Lying leg curls 15 x 3
Hack squat. 10 x 4
Sissy squats weighted 15 x 3
Seated leg curl 15 x 3. 13 x 1

drmwc

A quick climb (2 hours). It was fun, I think I have improved a little recently.

nicsflyingcircus

Incline press 3x10 (20lbs) Started at 30, did 5, had to back off
Decline press 3x10 (30lbs) Started at 40, did 6, had to back off
Shoulder press 3x10 (30lbs) Started at 40, did 4, had to back off
Front pulldown 3x10 (90lbs)
Mid row 3x10 (125lbs)
High row 3x10 (80lbs)
Row 3x10 (120lbs)
Chest press 3x10 (80lbs) 3rd set I dropped to 70 and barely made it
Abdominal 3x10 (125lbs)

watts6151

Back

Mag grip pull downs 10 x 4
Iso lat DY 10 x 4
Iso lat hi Row 10 x 4
BB row 10 x 3 8 x 1
Ez bar curls 15 x 3 12 x 1

nicsflyingcircus

Leg press 3x10 (130lbs)
Calf raise 3x10 (110lbs)
Leg curl 3x10 (100lbs) 105 was a typo last time
Leg extension 3x10 (65lbs)
Led adduction 3x10 (135lbs)
Leg abduction 3x10 (135lbs)
Abdominal (crunch style) 3x10 (125lbs)

nossmf

Upper Body

Bench Press 10x3x71% 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) 3x10

Vio_let23

5K - Power Walking
Mile 1: 14:43
Mile 2 : 14:33
Mile 3 : 15:02

AnnPT77

Haven't reported in for a couple of days, but you could probably guess: Both Friday and today (Monday) I rowed just under 7k in the double, stroke seat on Friday, bow seat today. We're still generally in "just row" mode, working on refreshing technical skills with bladework and such post-Winter - the things one can't work on via machine rowing.

Today I was out with one of last season's learn-to-row group, who's still working on basics (expected, normal). Perfect water!

I didn't do a formal workout over the weekend, but took a road trip to Wisconsin with a couple of friends to watch the Big 10 Women's Rowing Championships. "Our" team didn't dominate, which we expected, but did move up the rankings from last year, as we had hoped. There's been a coaching change, we hope/think positive. They are rebuilding. I did a bunch of walking around Devil's Lake State Park, where the event was held on Sunday (in gorgeous weather) . . . but many hours riding in a car on both Saturday and Sunday, so on balance, not a great workout/activity weekend.

DiscusTank5

Yesterday: 2 hours yard work in the heat of the day.

Today: 10 min. bike ride to coffee shop, then 15 min. ride home. The return trip is mostly uphill.
At home: 2x15 skull crushers; 2x20 hip thrusts; two 30 sec. V-sits; PT-prescribed leg stretches (4 sets).

nicsflyingcircus

Pec fly 3x10 (30lbs)
Incline press 3x10 (30lbs)
Decline press 3x10 (30lbs)
Shoulder press 3x10 (30lbs)
Front pulldown 3x10 (90lbs)
Mid row 3x10 (125lbs)
High row 3x10 (80lbs)
Row 3x10 (120lbs)
Abdominal 3x10 (125lbs)

DiscusTank5

10 min walking the dog; 15 min. elliptical machine; 5 min. Helix trainer; 10 min. calisthenics -- basically a series of sun salutations with planks thrown in for good measure; 2x10 squats at the end with hamstring stretches.

Vio_let23

Mowed the lawn for 50 minutes.
Then took an easy paced 2 mile walk for 40 minutes.

watts6151

Shoulders and biceps

Watson Viking press 10 x 3
9 x 1
Machine rear flys. 15 x 4
Lateral raises 15 x 3
EZ bar curls. 10 x 3. 9 x 1
DB hammer curls 10 x 4

emsfolkes49

I had a decent workout today 35 minutes elliptical decent burn got that sweat pumping ,moved on to weights 37 minutes burning those calories 💪 3 sets 12 reps hammer curls,3sets 12 reps shoulder press ,3 sets 12 reps lat pulldown slowly getting back in the gym taking it 1day at a time at 74 years young.

Vio_let23

3.1 walking miles - 15.5 min pace.
The previous days I did this, I got down into the 14's. I'm thinking the heat made me go slower. So I have to give myself time to adjust to the temps.

nossmf

Lower Body

Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x20

nicsflyingcircus

Leg press 3x10 (135lbs) +5 from last time
Calf raise 3x10 (115lbs) +5 from last time
Leg curl 1x10,1x7 (120lbs), 1x3, 1x10 (100lbs). 20lbs is a big jump from last time, but the machine doesn't have smaller increments
Leg extension 3x10 (65lbs)
Led adduction 3x10 (135lbs)
Leg abduction 3x10 (135lbs)
Abdominal (crunch style) 3x10 (125lbs) Different machine, felt harder than 125 on the other one

nossmf

Couple ideas for you, @nicsflyingcircus for the next time you're faced with large leaps in weight (these are all done at current weight):

1. Increase reps +2
2. Increase time per rep to 2 seconds up, 2 seconds down, adding another second over time until you hit 5/5
3. Cut the weight in half, and use just one leg at a time
4. Find a small weight plate from the free weights section, sometimes you can balance the weight on top of the cable/machine stack to allow for 2.5# increase, 5#, etc.

Don't add all of these ideas at once! Pick one, try it for a couple weeks, either keep it and add a second or replace it with a different one. But using these ideas can help bridge the gap between one weight and another, so when you feel ready to try the heavier weight with normal reps you will be ready for success!

nicsflyingcircus

Thanks @nossmf!

I'm still a newbie and feeling my way through all of this. I can't cut the weight in half and do one leg, because the weights go 15-30-45-60-80-100-120 etc. So dropping the weight and going single leg would leave me with either a lighter weight per leg (45x2=90) or the same weight that was a little too much (60x2=120). I'll either try 3x8 @120, or 3x12 @100. Probably the 3x12, because that's more total weight by a not insignificant amount. I try to do the exercises pretty slow and methodically, I definitely see people doing them in speed run mode.

nossmf

Actually dropping from 100 for both legs to 45 for a single leg may be ideal, as often you'll discover doing a single limb at a time is NOT exactly equal to half of both limbs together, since stabilizer muscles get tasked differently.

nicsflyingcircus

Huh. Like I said, newbie still. I might give that a try

DiscusTank5

31 min. on the exercise bike; 15 min. calisthenics and stretching. Realized in a somewhat painful way that I don't stretch out my lower back nearly enough.

@nossmf you've got great ideas on adjusting weights (see above).

AllaboutDaCake

Nothing yet but I have boxing class tonight and I plan on running before.

AnnPT77

Of course I rowed. It was quite windy, but we had enough rowers (4) for a quad, so it was safe to row. I was in bow, the steering/bossy position. We had one of our pretty-new rowers in the boat again, so I called a bunch of focus drills. (Ten strokes at a time focusing on some named technical point.) Just under 7k as usual, maybe a little more effort because of the wind.

I also did a bit more walking than usual, incidental to parking blocks away from a couple of events I was attending. Started physical therapy for rib pain, too, but this was assessment, so not very exercise-y.

mtaratoot

Four days of rowing. Not like @AnnPT77 rowing in a shell; rowing a 15' raft full of gear and a passenger. The first day was a bit of an adventure. One of our boats flipped and we had to chase it for a mile before we could un-flip it. The second day was short and glorious and we had a LONG afternoon in my favorite camp in the whole canyon. Day three was a long 20 mile day with headwind. The row out the last day was just an hour and a half with some wind.

I did a short hike on the day we had so much time. I got a tick deeply embedded in my waist. We got "most" of it out.... We ate and ate and ate. I only gained a couple pounds. I baked a cake in a Dutch oven on the first night. Fun stuff.

Every time we got to camp, we had to unload all our gear, set up our kitchen, and then put it all back together in the morning, so there was plenty of carrying. That one site I love so much is a big carry up a steep hill, but it's worth it.

We only saw two bears. One was a LARGE cinnamon colored bear, and almost directly across the river was a much smaller 200-pound black one. We smelled the sweet aroma of Mock Orange blossoms often. Native azalea were in bloom as were some gorgeous yellow native irises that only grow in a small area in southwest Oregon (Iris innominata).

I'll unload the truck and get things cleaned today and get ready for the next adventures.

Vio_let23

4 Mile walk - 65 minutes including a 3 minute cool down.