What Was Your Work Out Today?

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Replies

  • Bricklax380
    Bricklax380 Posts: 21 Member
    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

  • BigMech
    BigMech Posts: 472 Member
    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.
  • BigMech
    BigMech Posts: 472 Member
    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.

  • mtaratoot
    mtaratoot Posts: 14,844 Member
    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.
  • nossmf
    nossmf Posts: 14,215 Member
    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) 3x10
  • nossmf
    nossmf Posts: 14,215 Member
    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.
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,025 Member
    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)
  • Bricklax380
    Bricklax380 Posts: 21 Member
    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
  • Bricklax380
    Bricklax380 Posts: 21 Member


    [/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.

  • BigMech
    BigMech Posts: 472 Member
    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

    Stretching
  • nossmf
    nossmf Posts: 14,215 Member
    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.
  • BigMech
    BigMech Posts: 472 Member
    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
  • Bricklax380
    Bricklax380 Posts: 21 Member
    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 15,15,20
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,025 Member
    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)
  • Bricklax380
    Bricklax380 Posts: 21 Member
    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.
  • BigMech
    BigMech Posts: 472 Member
    edited July 2024
    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.
  • freddyjay1972
    freddyjay1972 Posts: 8 Member
    Today was leg day. I'm 51 and have a torn meniscus. I'm hoping to have surgery in a month...
    4 sets - Smith machine back squats
    3 sets - Bulgarian dumbbell lunges
    3 sets - Smith machine Romanian deadlifts
    4 sets - Single leg extension
    4 sets - Sitting leg curls
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,025 Member
    Lat pulldown 3x12 (85lbs)
    Front pulldown 3x12 (90lbs)
    High row 3x12 (80lbs)
    Mid row 3x12 (145lbs)
    Rear delt fly 1x8 (45lbs), 1x9 (40lbs), 1x12 (35lbs)
    Back extensions 3x12 (165lbs)
    Bicep curl 1x12 (60lbs), 2x12 (55lbs) single arm
    Abdominal 3x12 (165lbs)
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,025 Member
    edited July 2024
    And a bonus 1x6 @ 145lbs of abdominal crunches before I realized it was too easy, lol
  • BigMech
    BigMech Posts: 472 Member
    Awesome workout this morning. Cardio, Push Day and Core.

    Stretching

    46 minutes on the spin bike: HR 131/161
    35 minutes on the treadmill: HR 124/149
    67 minutes lifting weights: HR 118/148

    Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 3@205, 6@175, 10@135
    Barbell Overhead Press: 10@75, 8@95, 6@115, drop set: 3@135, 6@105, 8@75
    Cable Crunches: 10@95, 10@95, 10@95, 10@95
    Incline Dumbbell Press: 10@50, 8@60, 6@70, drop set: 3@75, 6@60, 8@50
    Cable Triceps Press Downs: 10@55, 8@75, 6@95, drop set: 3@110, 6@80, 8@50
    Landmine Twists: 10@30, 8@50, 6@60, drop set: 5@70, 8@40
    One-Armed Landmine Overhead Press: 10@40, 7@60, drop set: 3@75, 8@50
    Dumbbell Chest Fly: 10@30, 8@40, drop set: 6@45, 8@30
    Overhead Cable Triceps Extensions: 8@55, 6@65, drop set: 3@75, 8@55
    Dumbbell Cross Body Raise: 7@30, 5@35, drop set: 4@40, 8@25

    Shoulder Mobility Exercises
    Stretching

    Light Weight Baby! Felt great this morning and went at the weights hard!
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,025 Member
    Leg press 4x12 (150bs)
    Calf raise 4x12 (120lbs)
    Leg curl 2x12 (120lbs), 2x12 (100lbs)
    Leg extension 4x12 (65lbs)
    Hip adduction 4x12 (145lbs)
    Hip abduction 4x12 (145 lbs)
    Torso rotation 3x12 (105lbs) both sides
    Abdominal 3x12 (165lbs)
  • nossmf
    nossmf Posts: 14,215 Member
    Upper Body

    Bench Press 3x10
    DB Bench Press 3x12
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)

    Managed to squeeze in a quick workout before my daughter's doctor appointment. When time is at a premium, focus only on the compound moves and save the isolation moves for another day.
  • Lietchi
    Lietchi Posts: 7,171 Member
    Yesterday a double workout:
    - a 5km treadmill run at a steady 9kph. That's faster than usual, so very happy that my heart rate stayed under 140bpm!
    - some basic strength training: some dead hangs, dip bar static holds (probably not the appropriate name :smile:), incline push-ups, hyperextension, side raises and biceps curls. No decent program, just aiming to do something that doesn't feel too unpleasant and steers clear of injury prone muscles

    Today only a 4.25km run at 8.6kph, same max HR as yesterday so actually a worse performance considering this run was slower as well as shorter. Oh well, one of life's mysteries, just like my Garmin telling me I got a perfect sleep score and yet I was exhausted the whole day!
  • Bricklax380
    Bricklax380 Posts: 21 Member
    7/12- Morning Gym Workout,
    Push Day

    Warm-Up/Stretch

    Hammer Strength ISO-IBP- 5 x 15,10,10,8,8
    Fly Machine- 4 x 10,10,10,10
    Bench Press- Close-Grip (Barbell)- 5 x 8,8,8,6,4
    Superset Lateral Raises/Seated Overhead Dumbbell Presses- 3 x 10,10,8
    Tricep Push-Down Cable (Straight Bar)- 3 x 10,8,8
    Cable Kick-Back- 2 sets with drop sets
    Tricep Press LF Machine- 3 x 10,10,10

  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Cardio Only.

    Stretching

    75 minutes on the spin bike: HR 125/153
    35 minutes on the treadmill: HR 112/120

    Stretching

  • SafariGalNYC
    SafariGalNYC Posts: 2,136 Member
    60 min HIIT and 2 mile walk in beach and ocean swim 🏊
  • nossmf
    nossmf Posts: 14,215 Member
    Lower Body

    Squat 4x10
    Rack Pull 4x10
    Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
    Cable Crunch 4x10, 15, 20, 25

    Ok, that drop set was ridiculous, dropping a single plate at a time while increasing reps, meaning that last "set" took forever to complete. By the end the cumulative weight lifted was impressive, but I'm pretty sure there was no value added to my workout. Next week I'll limit myself to just 2 or 3 drops, keep the reps the same.
  • AnnPT77
    AnnPT77 Posts: 36,661 Member
    We've been having post-hurricane-Beryl storms, nothing like a hurricane, but several inches of rain in 24 hours, quite a lot for here, and there's been localized flooding, general river flood warnings through yesterday. River has been high and faster than usual, not great rowing conditions. (When I went to check it out on Thursday, there was what looked like a whole tree floating merrily downriver near the rowing club.) We tried to row yesterday, but there were un-forecast pop-up thunderstorms so we didn't. But we did see the local mink, plus a white-tail deer wading in the river.

    Coached row this morning, finally. I rowed bow of the double with one of the quickest-learner rowers from this season's learn-to-row class in stroke seat. It went well. Accumulated 9970 meters according to Garmin. My double partner wanted to do the optional 1k hard piece that the collegiate kids were doing (upriver against that current!), so we did. I told her I'd probably lose some power toward the end, but was up for it.

    It went well, splits unimpressive given the current, but we kept closer to the collegiate boats than I'd feared (partner is strong!). There was a stretch where my average heart rate average was above 220-age for over 8 minutes, and never dropped below 220-age for the middle 5+ minutes of that. It dropped fairly fast after that, though we kept rowing (cool down pace) for another 10+ minutes. I feel good about that (and felt fine afterward).

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