What Was Your Work Out Today?

freddyjay1972

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

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

And a bonus 1x6 @ 145lbs of abdominal crunches before I realized it was too easy, lol

BigMech

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

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

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

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 ), 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

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

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

60 min HIIT and 2 mile walk in beach and ocean swim 🏊

nossmf

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

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).

BigMech

Awesome workout this morning. Cardio, Pull Day and Core.

Stretching

54 minutes on the spin bike: HR 121/158
45 minutes on the treadmill: HR 114/122
78 minutes lifting weights: HR 104/133

Prone Grip Lat Pulldowns: 10@130, 8@165, 6@190, drop set: 4@215, 5@180, 6@150, 10@120
EZ-Bar Curls: 10@55, 8@70, 6@90, drop set: 3@110, 6@80, 10@55
Landmine Twists: 10@20, 8@35, 7@50, drop set: 6@65, 8@30
Bent Over T-Bar Rows: 10@130, 8@165, 6@200, drop set: 4@225, 6@190, 6@155, 8@130
Cable Face Pulls: 10@60, 8@70, 6@80, drop set 4@90, 10@50
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shrugs: 10@185, 8@275, 6@355, drop set 3@405, 4@345, 6@275, 8@185
Straight Arm Lat Pulldowns: 10@50, 10@60, 8@70, drop set: 6@80, 10@50
Dumbbell Curls: 10@30, 8@40, drop set: 5@50, 8@30
Cable Crunches: 15@80, 15@80, 15@80

Shoulder Mobility Exercises
Stretching

I beat the heck out of myself this morning, and it felt great This is the first time I've picked up 400lbs in many years, felt good.

Bricklax380

Morning Workout at the Gym
Leg/Core Day

Warm Up/Stretch

Lying Leg Curl(Machine)- 4 x 15,15,15,15+ drop set
Leg Extension- 3 x 15,12,12+ drop set
Precor Icarian Super Squat Machine- 4 x 10,10,10,10
Leg Press- 4 x 10,10,10,8+ drop set
Farmers Walk- lap around gym with intervals of shrugs.
SuperSet Shrugs(kettlebells)/Front Raises (Plate)- 3 x 8,8,8
Abdominal Crunch (Machine)- 4 x 15,15,15,15
Back Extension (Machine)- 4 x 15,15,15,15

Lietchi

No workout yesterday, no time because it was my turn to prepare dinner.

Today a 10km run on the treadmill, steady pace at 8.6kph for most of it, with a few speed increases at the end.

Total distance for the week is 31.8km, a good week even though Garmin seems to think my exercise load is decreasing.

AnnPT77

Lietchi wrote: »

No workout yesterday, no time because it was my turn to prepare dinner.

Today a 10km run on the treadmill, steady pace at 8.6kph for most of it, with a few speed increases at the end.

Total distance for the week is 31.8km, a good week even though Garmin seems to think my exercise load is decreasing.

Intensity minutes, @Lietchi? I wonder if they changed the algorithm or something. Mine seems weirdly lower, too, recently (and it's not because of the weather-related rowing cancellations lately). There was one whole session for which it gave me zero intensity minutes, even though it "saw" the workout, and it wasn't an exceptionally non-intense one.

Lietchi

@AnnPT77
My intensity minutes are slightly lower, but it's my training load that seems to be harder to keep up. (I've had my watch for 9 months and only updated the software yesterday for the first time, so that's probably not the issue)



I did a 10km run and today it's already saying my training load is low 🙄

Fitness trackers are great but I'm not going to push myself into overtraining just to see my graph do what it should 🤪

BigMech

Tough workout this morning. Cardio, Leg Day and Core.

Stretching

45 minutes on the spin bike: HR 124/165
32 minutes on the treadmill: HR 115/133
46 minutes lifting weights: HR 92/125

Leg Press: 15@180, 15@180, 15@180, 15@180, 15@180
Cable Crunches: 15@70, 15@70, 15@70, 15@70 15@70
Barbell Romanian Deadlifts: 12@95, 12@95, 12@95, 12@95, 12@95
Kettlebell Pass Arounds: 15@30, 15@30, 15@30, 15@30, 15@30
Barbell Calf Raises: 15@95, 15@95, 15@95, 15@95
Box Squats: 10, 10, 10, 10

Shoulder Mobility Exercises
Stretching

Just didn't have it this morning. Not sure if it was mowing the yard in the heat and humidity yesterday or what, but this was a real grinder.

nossmf

Upper Body

Bench Press 8x3x86.5% 1RM
Cable Row 5x5
BB Decline Press 5x5
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

My preferred machine decline press was in use, so I tried the BB decline bench station. What a wonky sensation.

nicsflyingcircus

Incline press 2x12, 1x19 (40lbs)
Decline press 2x12, 1x17 (50lbs)
Chest press 2x12, 1x15 (50lbs)
Shoulder press 2x12, 1x18 (50lbs)
Pectoral fly 2x12, 1x16 (45lbs)
Triceps press 2x12, 1x16 (90lbs)
Lateral raise 3x12, (25lbs) single arm
Abdominal 2x12, 1x23 (165lbs)


I pushed my third sets to failure today. If I am looking at it right, I can go up in some of my working weights. I need to work up the gumption to venture into the free weight side of the gym to find the 2.5lbs weights so I can move up in incline and shoulder press for sure (Incline, decline and shoulder press you change the weight on each side stack, in 5lb increments, so just using the machine, it's 10lb jumps to move up in weight, which did already for decline and shoulder, but don't think I can just jump up another 10 lbs on all of those). I will definitely increase my abdominal crunch weight, lol, it means going to 185. Straight chest press, today was the first time I did all three sets at 50 (I moved up from 45 not too too long ago).

HHFlutist2024

I did a 45-minute walk. I'm new back at trying to get back into shape after the death of my husband last year. I was a huge hiker before then but the last year have not done much. Trying to burn at least 500 calories a day and exercise. I really love that I can sync map my hike to this app. Have a great day everyone! Heidi

syntheticplatypus

One 20 minute youtube workout on the mini trampoline and 20 minute walk. Coming back from an injury and gonna slowly increase my walking back to 10,000 steps a day.

Lietchi

A short but intense run today, 3km in 19 minutes (starting at 9kph and then increasing).
Followed by another easy strength training session: incline push-ups and DB bench press, dead hangs, hyperextension, side raises, DB curls. Reps seem to be increasing a bit, and also trying to lift myself up a bit more during the dead hangs.

drmwc

I gave up with my fitness tracker as I don't like constant monitoring. I took it caving on a very strenuous 8 hour trip; it thought I was sedentary for the duration and kept on being too tell me to exercise.

I went diving this weekend. It was nice, although my dry suit neck seal failed at 28 metres depth, and I had a complete flood.

I went climbing today. It was good. We were supposed to train overhang, although I somehow got a v5 slab.

drmwc

Me on a walk post dive:

BigMech

Good workout this morning. Cardio, Push Day and Core.

Stretching

50 minutes on the spin bike: HR 122/153
42 minutes on the treadmill: HR 109/119
58 minutes lifting weights: HR 103/136

Barbell Bench Press: 10@135, 10@145, 10@155, drop set: 10@165, 10@135
Barbell Overhead Press: 10@75, 10@85, 10@95, drop set: 10@105, 10@75
Cable Crunches: 15@70, 15@70, 15@70, 15@70
Incline Dumbbell Press: 10@40, 10@45, 10@50, drop set: 10@55, 10@40
Cable Triceps Press Downs: 10@50, 10@60, 10@65, drop set: 10@70, 10@50
Landmine Twists: 10@20, 10@25, 10@30, 10@35
One Armed Landmine Overhead Press: 10@30, 10@40, drop set: 10@50, 10@30
Incline Dumbbell Fly: 10@20, 10@25, drop set: 10@30, 10@20
Overhead Cable Triceps Extensions: 10@30, 10@40, drop set: 10@45, 10@30
Crossbody Dumbbell Raises: 10@15, 10@20, drop set: 10@25, 10@15

Shoulder Mobility Exercises
Stretching

Much better workout this morning. Felt much better, but didn't go too crazy with the weights.

nicsflyingcircus

Lat pulldown 3x12, 1x15 (85lbs)
Front pulldown 2x12, 1x15 (90lbs)
High row 2x12, 1x14 (80lbs)
Mid row 2x12, 1x17 (145lbs)
Rear delt fly 3x12 (35lbs)
Back extensions 2x12, 1x20 (165lbs)
Bicep curl 2x12, 1x15 right/1x14 left (55lbs) single arm
Abdominal 3x12 (185lbs)

Went to failure on my third sets today as well (pull day) and upped my abdominal crunches by 20 lbs.

nossmf

@nicsflyingcircus no offense, but I wonder if you're interpreting the weight stacks correctly. Given the overall strength level shown from your other lifts, the idea that you are doing abdominal crunches with 185lbs for multiple sets of 12 is truly...inspiring? I say this because my lifts blow yours away in all areas, but my cable crunches are done with 130lbs compared to your 185? Possible, but I dare say unlikely.

I know the machines in my gym do not always follow a set standard, with some using lbs, others using kgs, some referring to the weight used by both limbs working together, some by what each limb will feel separately. Perhaps it is worth asking a member of the gym staff to assure you how to read the weights for any given machine.

I stand ready to apologize if I am proven wrong in my thought process. It's just that one number sticks out to me, and if it's wrong, could it be possible your reading of the others is also off?

AllaboutDaCake

I just got back from vacation 2 days ago and after not doing any exercise for 1 week, i ran 5k this morning and it was hard😅 I will also be going to a yoga class tonight.

Lietchi

Quick 5km run today, starting at 8.8kph with 0.5kph increases after 3.5 and 4.5km. A bit of a jolt at 3.5 after I accidently pushed the wrong button and turned off the treadmill instead of increasing the speed 🤪
Sore legs today - not from running but from an eye exam today (don't like hospitals and don't like unknown situations and when I'm nervous I have restless legs)

My turn to prepare dinner tomorrow - hopefully I'll have time for a longer steady-state run.