What Was Your Work Out Today?
Replies
-
Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12 (45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (45lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (15lbs) single arm
Abdominal 3x12 (165lbs)
I dropped 5 more lbs on the pec fly and my range of motion and form was even better. Really didn't decline much til the last 2 or 3 reps of the 3rd set, felt it better in my chest and triceps and was able to keep my arms straighter and let the weight back further at the end of each rep.3 -
Sunday
Caving. We couldn't initially find the cave we were after. So we spent a couple of hours walking down a stream looking for it. We were in the the middle of a fairly active stream, so it was hard going. The cave turned out to be a few kilometres upstream, so we went back to the car and tried again.
It was 5 p.m. by the time we got vaguely close. One in our group was too tired to do the cave, so Joe and I went into some random little holes we found. We did 4 little caves in total, and will come back to do our goal cave later in the year.
Monday
Climbing. This degenerated into basically parkour. It was really good fun, I actually successfully did some of the jumps.4 -
After work workout (Garage Gym)
Pull Day
Warm-Up/Stretch
EZ Bar Curls- 4 x 10,8,8,8+drop set
Hammer Curls- 3 x 8,8,8+drop set
Concentration Curls- 4 sets 8-10 reps each arm no break
Lat Pull Down(Rings)- 4 x 10,10,10,10
Pull Ups (Assisted Band)- 3 x 6,6,6
Landmine Close-Grip Rows- 4 x 10,10,10,8
Straight-Arm Pull Down- 3 x 10,10,8,
Push-Ups- 15 shoulder width, 15 diamond, 20 incline
3 -
Good workout this morning. Cardio day.
Stretching
84 minutes on the spin bike: HR 125/155
45 minutes on the treadmill: HR 112/131
Stretching3 -
I walk my dogs every morning for a minimum of 2 hours (5 miles) should I add some weights too ??2
-
Doesn't have to be weights, but some form of resistance exercise is essential for overall fitness, especially for people either trying to lose weight and/or getting older (so, basically, all of us lol).
Weightlifting is the obvious example, but I said resistance. Doing pushups or pullups while resisting gravity counts; swimming while the water resists movement counts; wrestling toddlers into clothes every morning counts. (Just ask any parent!)2 -
Today it was 30 minutes of Soul Cycle with my friend. And also it was Leg B day concentrating on Deadlifts. Love it!3
-
Coached row, me in stroke seat of a quad. We did a bunch of 1 & 2 part pause drills, cut the cake, slow-count recovery pyramid, and some 1 & 2 minute hard interval rowing near the end to consolidate.
Our quad had an experienced guy in bow (steering), me in stroke (setting cadence and being a "model"), and two newer rowers in engine room between us, one from last year's class, one who just got through this years. With only some minor issues in this challenging situation, the newer folks did great. The quad and 5 singles were on the water, plus coach in the (so called
) wakeless launch with a bullhorn. 2 -
Took a 5 day weekend. Summer hours start after holiday. Plan on doing 2 a days Friday-Sundays for the summer.
Morning Workout at the Gym Leg/Core Day
Stretch/Warm-Up
Leg Curl- 4 x 15,15,15,15 + drop set
Leg Extension- 4 x 15,15,12,10 + drop set
Precor Icarian Super Squat- 5 x 10,10,8,6,6,
Leg Press- 4 x 10,10,8,8 + drop set
Farmer Walk- 1 lap around gym with intervals of shrugs.
Shrugs/Front Raises (Plate) Superset- 3 x 8,8,8
Back Extension (Machine)- 4 x 15,15,15,15
Ab Crunch (Machine)- 4 x 15,15,15,15
Cut the grass, fed the trees in the orchard, weeded the blueberries and replanted a couple of tomatoes.
3 -
Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 1x12 (50lbs), 2x12 (45lbs) single arm
Back extensions 3x12 (160)
Abdominal 3x12 (165lbs)3 -
Yoga (10min)
Dead hangs: 3-5x1minute
Wall assisted hand stands: 3-5x 1minute
Dan John ABC
2 clean, 1 press, 3 squat
24kg kettlebell
OTM x 10 minutes3 -
Did a bunch of walking outside at an event yesterday, but forgot to track it. Guesstimating around 20 minutes (and a bunch of steps), possibly more, who knows. Very sore and taking it easy today.3
-
Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg curl 4x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 4x12 (155lbs)
Hip abduction 4x12 (140 lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)3 -
Bah, I just came to the realization that I somehow skipped the damn leg curl machine today. A lady was hogging it so I did all my other exercises and then... I blanked. I always do my ab thing last and so.. Off I went.2
-
Great workout this morning. Cardio, :Leg Day and Core.
Stretching
55 minutes on the spin bike: HR 129/159
35 minutes on the treadmill: HR 118/129
70 minutes lifting weights: HR 111/165
Leg Press: 12@180, 10@360, 10@450, 8@540, 6@630, drop set: 3@720, 6@540, 8@360, 10@180
Cable Crunches: 10@90, 10@100, 10@110, 8@115, 8@120, drop set: 5@125, 10@85
Sumo Barbell Deadlifts: 8@135, 8@165, 6@195, 5@225, 3@245, drop set: 1@255, 4@205, 6@165, 8@115
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50, 8@50, 8@50
Leg Press Calf Raises: 10@180, 10@270, 10@360
Box Squats: 10@bodyweight, 8@35, 8@70
Stretching
Shoulder Mobility Exercises
Then I went an mowed the yard with a push mower for 90 minutes.
My legs were good and shot after that!
2 -
I was signed up to supervise open rowing tonight. It was lightly attended given the July 4 US holiday (and an overcast evening), so I noodled around at lazy pace in my racing single, rowing circuits within sight of the dock in case anyone else showed up late. Only got in about 4k.
Multiple power boats out. A small (6"?) wake is interesting to people in tippy boats with 4" freeboard, just saying. There were a couple of wakes quite a bit bigger than that, and one of them semi-swamped a recreational single that was out on the water.1 -
7/4- Ride
Something that my wife loved to do. Early morning mtb ride down the coastal trail in memory of my beloved, wonderful, beautiful wife. She would have been 54.4 -
Awesome workout this morning. Cardio, Push Day and Core.
Stretching
46 minutes on the spin bike: HR 132/163
35 minutes on the treadmill: HR 113/135
67 minutes lifting weights: HR 105/142
Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 2@205, 6@175, 10@135
Barbell Overhead Press: 10@70, 8@90, 6@110, drop set: 4@130, 6@100, 8@70
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Dumbbell Incline Press: 10@50, 8@60, 6@70, drop set: 3@75, 6@60, 8@50
Cable Triceps Press Downs: 10@55, 8@75, 6@90, drop set: 4@105, 6@80, 8@55
Landmine Twists: 10@35, 8@45, 8@55, 6@65
One Armed Landmine Overhead Press: 10@35, 8@50, drop set: 6@65, 6@50, 8@35
Incline Dumbbell Chest Fly: 8@30, 8@35, drop set: 6@40, 8@30
Overhead Cable Triceps Extensions: 10@45, 8@55, drop set: 6@65, 8@45
Dumbbell Cross Body Raises: 8@25, 6@35, drop set: 6@40, 6@30
Shoulder Mobility Exercises
Stretching
Channeled some Ronnie Coleman this morning. Ain't nothing but a peanut, Light weight baby! Felt great to throw around some heavy weight!3 -
Incline press 3x12 (40lbs)
Decline press 3x12 (50lbs)
Chest press 1x8 (50lbs), 3x12 (45lbs)
Shoulder press 3x12 (50lbs)
Pectoral fly 1x12 (55lbs),1x12 (50lbs), 1x12 (45lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (25lbs) single arm
Abdominal 3x12 (165lbs)
+ Leg curl 4x12 (100lbs) because I missed it yesterday, lol2 -
Upper Body Two (Yesterday)
Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Had to workout without music as I couldn't find my headphones. Before I went home, I decided to check the lost-and-found just in case, without much hope. Turns out there were three wireless headphones turned in, one of them mine. Sometimes the honesty of people is a refreshing burst of air.
Weights: Lower Body (Today)
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x25, 20, 15, 10
Analysis: Normally I do the cable crunch where each set goes down in weight, up in reps. Today I tried the opposite, with the heaviest set done last. Think I'll swap back to the old way; that last set was killer!
3 -
Of course it was rowing, this time in 2 seat of the quad. We went a few hundred meters farther than usual, because bow rower decided it would be fun to row through the double bridge at the downstream end. We had a new rower in the boat from this year's learn-to-row class, and the bow guy thought it would be fun to show him the dam he'd asked about.
Other than that, just a steady state, low strokes per minute row, because that's usually what we do with the new folks - first time out with experienced folks in a bigger boat, anyway. New guy did great - right in rhythm (with one of my favorite stroke rowers, tiny 77-y/o woman who's long through the water and super steady rhythm). I wouldn't have known there was an inexperienced person in the boat, from the overall boat feel - that's unusual, and good.3 -
nossmf- I love the pump from doing negatives.
7/5 Gym Workout, Push Day:
Warm-Up/Stretch
Hammer Strength ISO-IBP- 4 x 10, 10,8,8
LF Fly- 4 x 10,10,8,8
Bench Press Close-Grip (Barbell)- 5 x 8,8,6,5,4
Superset Lateral Raises (Dumbbell)/Seated Dumbbell Presses- 3 x 8,8 8 SDP- 3 x 8,8,8
Tricep Push Down (Cable)- 4 x 8,8,8,8
Tricep Kick-Back(Cable)- 2 x 8 + drop set, 8 + drop set
Tricep Press (Machine)- 3 x 10,8,8
Off to do Pull Day at the Gym.
3 -
Monster workout this morning. Cardio, Pull Day and Core.
Stretching
70 minutes on the spin bike: HR 126/159
45 minutes on the treadmill: HR 113/123
71 minutes lifting weights: HR 107/141
Prone Grip Lat Pulldowns: 10@130, 8@165, 6@190, drop set: 4@215, 6@180, 8@140
Dumbbell Concentration Curls: 10@30, 8@40, 5@50, drop set: 3@55, 8@35
Landmine Twists: 10@30, 8@45, 8@55, 6@65
Seated Cable Rows: 10@140, 8@175, 6@200, drop set: 4@225, 6@190, 8@150
Resistance Band Cable Pulls: 10@170, 10@190, 10@210, drop set: 8@230, 8@170
Kettlebell Pass Arounds: 8@50, 8@50, 8@50, 8@50
Barbell Shoulder Shrugs: 10@185, 8@275, 5@345, drop set: 3@395, 6@275, 8@185
Dumbbell Cross Body Curls: 8@30, 8@40, 6@50, drop set: 3@55, 8@35
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Shoulder Mobility Exercises
Stretching
Felt Great this morning, and went hard on the lifting!2 -
Mid row 3x12 (145lbs)
Row 1x12 (70lbs), 2x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 1x12 (60lbs), 1x12 (55lbs), 1x12 (50lbs) single arm
Back extensions 3x12 (160lbs)
Abdominal 3x12 (165lbs)3 -
Morning Workout at the Gym
Pull Day
Warm-Up/Stretch
Barbell Curls- 3 x 8,8,8+ drop set
Seated Hammer Curls- 3 x 8,8,8+ drop set
Concentration Curls- 3 x 10,10,10
Duel Pulley Lat Pull Down- 4 x 10,10,10,8
Machine Assisted Pull Ups- 3 x 8,8,8
Straight Arm Lat Pull Down- 3 x 8, 7, 7
Seated Rows- 3 x 8,8,8
Wide Push Ups- Pyramid Up and then Down using Stacking Steps- 5 x 15,20,25,20,153 -
Alas, kind of nothing. Coached row this AM, but it was kind of windy, and there were two new people (from this year's learn to row class) I was concerned about with the combination of coached row (complicated, distracting) and wind (challenging) when frankly they're not superb at either speed or steering yet. (They'll get there.)
Consequently, I volunteered to cox a quad (coxswain = non-rowing boat occupant who steers). We put a great experienced rower in stroke seat (sets cadence, models technique for others to follow), and another experienced rower in bow, and the new folks in the middle.
I think that was the right choice, greatest good for greatest number, but no workout in there for me. 🤷 Coxing practice is good, though.3 -
Great workout this morning. Cardio, Leg Day and Core.
Stretching
76 minutes on the spin bike: HR 120/155
45 minutes on the treadmill: HR 106/123
51 minutes lifting weights: HR 103/126
Leg Press: 15@180, 15@270, 15@360, 15@360, drop set: 15@360, 15@180
Cable Crunches: 15@80, 15@80, 15@80, 15@80, 15@80
Hex Bar Deadlifts: 10@125, 10@145, 10@165, 10@165, drop set: 10@165, 10@125
Kettle Bell Pass Arounds: 10@40, 10@40, 10@40, 10@40, 10@40
Barbell Calf Raises: 10@45, 10@95, 10@145
Bodyweight Box Squats: 10, 10, 10
Shoulder Mobility Exercises
Stretching
I was feeling a little beat up this morning, so went lighter for higher reps.2 -
Wandering back into this thread after a long time away, still trying to manage the disappearance of the newsfeeds... (Instagram isn't quite working for me)
I'll start with a recap of this week, in screenshots:
So:
- quite happy with my running mileage this week, but perhaps not enough variation between the runs
- 2 strength training sessions, the first sessions in probably 18 months! Starting out with some basic stuff: dead hangs, incline push-ups, hyperextension,...
- and an indoor rowing session for variation and ST warm-up4 -
Saturday
I got a couple of dives in. It was nice; sidemount is becoming easier..
Sunday
The day started annoyingly. I had a delivery I stayed in to get. It turned out that the battery in my doorbell needed replacement, which meant I didn't get the delivery after all
After fixing the doorbell, I felt tired and sluggis; and it was late-ish. So I decided to go for a climb. To my surprise, I was rather good and got a load of projects. I think my route reading has improved a bit. I flashed a v3, where looking at the start made me wonder if it needed a knee bar (it did).3 -
Took a rest day today, but I have a question for those more experience lifters. This is my current routine for Pull day:
Lat pulldown (wide overhand grip)
Front pulldown (close underhand grip)
High row (close overhand grip)
Mid row (shoulder width grip, pulling straight back at chest level with hands oriented thumb side up)
Back extensions
Bicep curls
Single arm rows (on a different machine)
So my question is.... Given that I only use machines and am not open to free weights at this time, would I be better off doing the rear delt fly machine in place of the single arm rows?
3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.9K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 448 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3K MyFitnessPal Tech Support Questions