What Was Your Work Out Today?
Replies
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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!
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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 -
Good Morning. I can only give you my philosophy as a old plumber: alternate days. 1 pull session- single arm, next pull session- rear delt machine. Or when crunched on time, delt machine. I believe there's a certified trainer on this thread that can give you a educational answer.
7/7 at the Gym, Leg/Core Day
Warm-Up/Stretch
Kneeling single leg curl- 4 x 15,15,15,15+drop set
Single leg extension- 4 x 4 x 15,12,10,8+ drop set
Precor Icarian Super Squat- 5 x 10,10,10,6,6
Leg Press- 4 x 10,10,8,8+ drop set
Farmers Walk- loop around gym
Superset Shrugs (kettlebells)/Front Plate Raises- 3 x 8,8,8
LF Abdominal machine- 4 x 15,15,15,15
LF Back Extension machine- 4 x 15,15,15,15
2 -
Great workout this morning. Cardio, Push Day and Core.
Stretching
46 minutes on the spin bike: HR 123/157
35 minutes on the treadmill: HR 115/144
54 minutes lifting weights: HR 99/140
Barbell Bench Press: 12@135, 12@135, 12@135, 12@135
Barbell Overhead Press, 12@65, 12@65, 12@65, 12@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 12@45, 12@45, 12@45, 12@45
Cable Rope Triceps Press Downs: 12@40, 12@40, 12@40, 12@40
Landmine Twists: 10@20, 10@20, 10@20, 10@20
One-Armed Landmine Overhead Press: 12@30, 12@30, 12@30, 12@30
Dumbbell Chest Fly: 10@25, 10@25, 10@25, 10@25
Overhead Cable Triceps Extensions: 12@40, 12@40, 12@40, 12@40
Cross Body Dumbbell Raises: 10@20, 10@20, 10@20, 10@20
Shoulder Mobility Exercises
Stretching
High rep work today, and tomorrow.3 -
nicsflyingcircus wrote: »
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?
For me, the answer is to do the exercise that I feel more in the muscle I am trying to target. Give the Rear Delt Machine a try, and see if you feel it more in the deltoid than the single arm rows. I also like Cable Face Pulls for rear deltoid work.
2 -
I went out with one of the paddling clubs to a local whitewater river. I took my kayak instead of canoe so I could be more helpful with rescues. We didn't have any out-of-boat experiences. I had a ton of fun surfing many of the waves. My kayak surfs really well. I tried to help some other folks get on waves and stay on, but most of the others were in creek boats. My hull is fast, so I can get on waves easier, and since I just love surfing, I have enough experience to keep carving on the wave for a fair bit of time. There was a woman there with the same hull as I have; she was able to get a few more surfs than most of the other people. We had one open canoe with a very experienced paddler. He was able to get a few surfs. Of course then he'd have to dump out his boat.4
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Upper Body
Bench Press 8x3x85% 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) 3x102 -
nicsflyingcircus wrote: »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?
Depends on your goal. If you're trying to hit the rear delts (a normal addition to pull day), then the rear delt fly is great, as is the cable rope pull suggested by @BigMech (in fact it's the one I use personally, though I've been meaning to give the rear fly a try just for variety). The single arm row can hit the rear delts, depending on where the elbow and upper arm are angled, but I would have them earlier in your routine rather than at the end given its compound nature.Bricklax380 wrote: »I believe there's a certified trainer on this thread that can give you a educational answer.
Hope you're not talking about me. I've been lifting for 15+ years so have learned a thing or two via experience and research, but I'm not certified in any way.2 -
I think I'll give the rear fly a try (it rhymes!). Worst case, I don't like it and I switch back or try something else, heh.
Today's leg workout:
Leg press 4x12 (145lbs)
Calf raise 4x12 (115lbs)
Leg curl 1x12 (120lbs), 3x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 4x12 (145lbs)
Hip abduction 4x12 (145 lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)3 -
Afternoon Garage Gym Workout
Push Day
Warm-Up/Stretch
Incline Dumbbell Presses- 4 x 10,10,10,10
Superset Upward Dumbbell Flys/Band Pull- 3 x 8,8,8
Bench Press- 6 x 10,6,5,4,2,2
Superset Lateral Raises/Seated Overhead Dumbbell Presses- 3 x 8,8,8
Tricep Push-Down(Cable)- 4 x 10,10,10,10
Single Arm Cable Kick-Back- 3 x 10,10,10 each set with a drop set
3 -
[/quote]Hope you're not talking about me. I've been lifting for 15+ years so have learned a thing or two via experience and research, but I'm not certified in any way.[/quote]
Someone left their credentials in the bottom of their post. Maybe I'm confused with another topic I was reading.
0 -
Good workout this morning. Just cardio today.
Stretching
72 minutes on the spin bike: HR 123/149
45 minutes on the treadmill: HR 111/120
Stretching3 -
Bricklax380 wrote: »Someone left their credentials in the bottom of their post. Maybe I'm confused with another topic I was reading.
Entirely possible it was this topic, I tend to not look at those portions of posts.1 -
Good workout this morning. Cardio, Pull Day and Core.
Stretching
46 minutes on the spin bike: HR 130/160
35 minutes on the treadmill: HR 121/135
49 minutes lifting weights: HR 102/131
Prone Grip Lat Pulldowns: 12@130, 12@130, 12@130, 12@130
Dumbbell Concentration Curls: 10@30, 8@30, 8@30, 8@30
Landmine Twists: 10@25, 10@25, 10@25, 10@25
Seated Cable Rows: 12@130, 12@130, 12@130, 12@130
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shoulder Shrugs: 10@185, 10@185, 10@185, 10@185
Straight Arm Lat Pulldowns: 10@50, 10@50, 10@50, 10@50
Dumbbell Hammer Curls: 10@25, 10@25, 10@25, 10@25
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Shoulder Mobility Exercises
Stretching
3 -
7/9 Afternoon Garage Gym Workout
Pull Day
Warm-Up/Stretch
EZ Bar Bicep Curl- 4 x 10,8,8,8+ drop set
Hammer Curls- 3 x 8+ drop set
Single-Arm Concentration Curls (kettlebells)- 3 x 10,10,10
Lat Pull Down (Rings)- 4 x 10,10,10,10
Pull Ups (Band)- 3 x 5,5,5,
Straight-Arm Lat Pull Down- 10,10,8
Close-Grip Landmine Rows- 4 x 10,10,10,8
Push-Ups(wide)- 3 x 15,15,203 -
Incline press 3x12 (40lbs)
Decline press 3x12 (50lbs)
Chest press 2x12 (50lbs), 1x12 (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)4 -
Monday I did a 5km run at 8.8kph, slightly faster than usual for a steady state run.
Today a 7.5km run, slightly longer to anticipate pizza for dinner 😉
Very happy that for the run on Monday my HR only exceeded 140bpm right in the last minute, and max 139bpm for the run today. Slowly but surely getting fitter, a few months ago I still needed to run a bit more slowly or a shorter distance to stay under 140.5 -
Afternoon Garage Gym Workout
Leg/Core Day
Warm-Up/Stretch
Bench Leg Curl- 6 x 10,10,8,10,8,8
Bench Leg Extension- 5 x 10,10,10,10,10 + drop set
Vertical Leg Press- 4 x 1010,10,10+ drop set
Flat Knee Raises Crunch- 3 x 10,10,10 (10 sec break after 1st set, 20 sec break after 2nd set)
Ab Wheel Roll Out- 3 x 10,10,10(10 sec break after 1st set, 20 sec break after 2nd set)
Manage to push myself to get in the gym after working in the humid heat all day.2 -
Chair exercises - 20 minutes; stretching - 10 minutes.5
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Great workout this morning. Cardio, Leg Day and Core
Stretching
46 minutes on the spin bike: HR 133/159
35 minutes on the treadmill: HR 121/139
49 minutes lifting weights: HR 120/151
Leg Press: 15@180, 10@360, 10@450, 8@540, drop set: 6@630 8@450, 10@270
Cable Crunches: 12@85, 12@85, 12@85, 12@85, 12@85
Sumo Barbell Deadlifts: 10@115, 8@165, 6@195, 4@225, drop set: 1@245, 4@185, 8@115
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50, 8@50
Barbell Calf Raises: 10@95, 10@145, 10@195
Box Squats: 10, 10, 10
Shoulder Mobility Exercises
Stretching
Weighed in at 293 this morning. Down 147lbs since my restart in October 2022.3
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