What Was Your Work Out Today?
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@nossmf no offense taken. It's a hoist abdominal crunch machine, so I take the weights with a grain of salt. I don't truly care what the number is as long as I am progressing, I guess.
With the bicep machine and lateral raise machine, I assume since I am doing single arm, I am actually moving half the weight, but I just list the spot I set it to, you know? I'm not competing with anyone but myself, so it makes it easier to keep track of.2 -
HIIT 100’s upper body3
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Good workout this morning. Cardio, Pull Day and Core.
Stretching
47 minutes on the spin bike: HR 121/149
35 minutes on the treadmill: HR 108/119
55 minutes lifting weights: HR 110/145
Prone Grip Lat Pull Downs: 10@130, 10@140, 10@150, drop set: 10@160, 10@130
EZ-Bar Curls: 10@55, 10@65, 10@75, drop set, 10@85, 10@55
Landmine Twists: 10@20, 10@25, 10@30, 10@35
Seated Cable Rows: 10@130, 10@140, 10@150, drop set: 10@160, 10@130
Resistance Band Face Pulls: 10@170, 10@180, 10@190, 10@200
Kettlebell Pass Arounds: 10@40, 10@40, 10@40, 10@40
Barbell Shoulder Shrugs: 10@185, 10@205, drop set: 10@225, 10@185
Straight Arm Lat Pull Downs: 10@50, 10@60, drop set: 10@70, 10@50
Dumbbell Curls: 10@25, 10@30, drop set: 10@35, 10@25
Cable Crunches: 15@70, 15@70, 15@70
Shoulder Mobility Exercises
Stretching
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Leg press 4x12 (145bs)
Calf raise 4x12 (120lbs)
Leg curl 2x12 (120lbs), 2x12 (100lbs)
Leg extension 1x12 (85lbs), 3x12 (65lbs)
Hip adduction 1x12 (155lbs), 3x12 (160lbs)
Hip abduction 4x12 (145 lbs)
The main floor hip adduction machine was out of order again so after doing my other 5 leg exercises, I had to climb 35 stairs to get to the upstairs one. Torture. Also, tired this morning, enough that I didn't notice I set the leg press machine 5 lbs light. Skipped my ab exercises.3 -
So much for my planned longer easy run today. My body wasn't feeling it, I called it quits after 4km and my heart rate was already at 140 then. But 12km so far this week, plenty of time left to get my mileage in.1
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Another coached row this morning, with me in 3 seat of the quad. We had some sub-ideal communication within the boat and with the coach (like we couldn't hear him sometimes!), but overall it was a good row, drills and at the end some short pyramid power pieces. Only 7.3km this time, because we were slow to get on the water and get started.
Later, physical therapy with some arm bike and some upper body exercises. (Trying to get my scapula to move smoothly over my ribs, with the hopes that will let a rib that keeps misplacing itself stay where it belongs.)
Also a short walk to/from the farmers market remote parking lot. There were local sweet cherries today!2 -
Upper Body
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 3x15sec1 -
I am on vacation, visiting family. Went to the gym with my sister, daughter and two teenaged nieces this AM. Their weight section was smaller and had alot fewer machines, but I worked something out.
Mixed upper (All Hammer Strength)
MTS Chest press 3x12 (50lbs)
MTS Row 3x12 (80lbs)
MTS Shoulder press 3x12 (50lbs)
Pectoral fly 3x12 (45lbs)
Rear delt fly 3x12 (35lbs)
MTS Triceps extension 3x12 (15lbs) single arm
MTS Biceps curl 1x12 (30lbs), 2x12 (25lbs) single arm
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I get up most mornings around 4:30am and get the workout in before I do anything else. I enjoy the long workouts and pushing myself to get stronger and fitter. As someone that has lost a lot of weight, my metabolism is slower that most people my size, 6'5" at 295lbs right now. Thus, I do what I need to, to continue to make progress towards my goal of 250-260lbs.1 -
Great workout this morning. Cardio, Leg Day and Core.
Stretching
75 minutes on the spin bike: 130/165
45 minutes on the treadmill: HR 116/128
59 minutes lifting weights: HR 120/145
Leg Press: 15@180, 15@270, 15@320, 15@360, drop set: 15@410, 15@320, 15@230
Cable Crunches: 15@80, 15@80, 15@80, 15@80, 15@80
Hex Bar Deadlifts: 10@125, 10@155, 10@175, 10@195, drop set: 10@215, 10@175, 10@125
Kettlebell Pass Around: 12@40, 12@40, 12@40, 12@40, 12@40
Barbell Calf Raises: 12@95, 12@145, drop set: 12@195, 12@145, 12@95
Box Squats: 10, 10, 10, 10
Shoulder mobility exercises
Stretching
I have today off, so I slept in till 5:30am
and put in some extra cardio.
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Of course I rowed, standard distance, just under 7k, bow of the double. Gorgeous morning: Around 70 F (21 C), flat water, sunny.
Mostly we rowed quite slowly. There was a guy from this year's learn-to-row class out with our group. He was rowing a wider/slower recreational single, and he's still . . . working on some things, including steering and um, speed. My double partner today and I are both a bit mother-hen about the new folks, so we wanted to keep him in sight, just in case.
As a bonus, we stopped for a while to let him catch up to us, and we got to watch 3 young blue herons wading in a small cove, hunting for brunch. We don't usually see 3 that close together, so we wondered if they might be from the same brood.
Eventually, another rower from our group came along in a racing single. He's also supportive of new folks, and decided he'd practice racing starts (with stops between) so he could keep an eye on the new guy. That let us in the double do a sequence of short power pieces for most of the rest of the row, which was fun. (Between shepherding the new rowers, and some stupid-hot days, we haven't done much power rowing on non-coached days.)
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Good workout this morning, cardio only.
Stretching
70 minutes on the spin bike: HR 123/159
45 minutes on the treadmill: HR 114/124
Stretching
We are heading out on vacation today, so this will be my last real workout until August. There will be plenty of walking, but I don't plan to try and find a gym while traveling.2 -
Lower Body
Squat 5x10
Rack Pull 3x8
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x10, 15, 20, 25
As decided on last time, I limited my drop sets to two, not the ten from last week. I also lowered the rack pull depth a notch on the squat rack, and wow, what a difference it makes! Had to lower the weight, reps and number of sets. No doubt I'll work my way back up to where I was, but a trifle humbling in the meantime.
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Yesterday: a 6.25km run.
Today: a 8.75km run.
Both steady-state with a few speed increases at the end.
Got my Garmin badges for running 50 miles and 10 hours this month.
Runalyze isn't particularly impressed with my performance, oh well!
Parents and in-laws coming for lunch tomorrow, but hopefully time for a workout in the evening to burn off part of the appetizers, mussels with fries and baked cheesecake we're preparing.1 -
The usual morning row, 3 seat of the quad. A bit over the usual 7k because we went through the double bridge to near the dam, when usually we stay upstream of the double bridge. After a warm up and before more of a cool-down phase, we did multiple power pieces, for sort of an interval workout.
Tonight, we had a "moonlight row" event, and rowed about another 4.6k in the barge, partly before sunset, partly after dark. The rising moon was orange and looked huge, with occasional dark blue cloud streaks across and around it: Really beautiful.1 -
Too much food isn't good for running performance apparently, but I managed to get a 4km run in (HR was higher than usual, so I didn't push it further).
Nowhere near compensating the excess calories during family dinner, but good to get some exercise in on an otherwise very sedentary day.
Tally for the week: 1 strength training session and 6 runs (31km).2 -
Workout was yesterday but I am on vacation and busy, lol
Alternate legs (All Hammer Strength)
Seated leg press 4x12 (155bs)
Standing calf raise 1x12 (120lbs), 1x12 (115lbs), 2x12 (110lbs)
Seated leg curl 2x12 (100lbs), 2x12 (90lbs)
Leg extension 2x12 (75lbs), 1x12 (70lbs), 1x12 (65lbs)
Hip adduction 4x12 (165lbs)
Hip abduction 4x12 (155lbs)
Back extension 4x12 (165lbs)2 -
You're a better person than I to be working out while on vacation. Best I can promise is to watch what I eat. Watch as it disappears down my mouth, lol.0
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I am trying. I've been very consistent about my gym going since late February, for the first time in my life. I'm not being weird about it, we traveled Thursday, Friday I went to the gym (my daughter, sister and two nieces went as well and we all did our varied things), then gym yesterday. On the way to the mountains for a couple days right now, will do some fun hiking but not fussed about not hitting the gym. Might go Thursday and that might be the only other time before we fly home Sunday, heh. It helps that my one daughter is a D3 collegiate athlete so she's going too.2
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A tiring day at work and I came home fairly late too.
I figured I had time for one single activity before dinner: exercise or prepping my vegetables etc for dinner.
So I decided I wasn't up for prepping food, I exercised and ate a pizza from the freezer. (Trout, bell peppers and rice will have to wait till tomorrow).
A 6km run today, steady-state and modest speed (8kph), trying (and 99% succeeded) to keep my heart rate below 140.
I feel I constantly need to resist 'chasing' Garmin's metrics (keeping up my training load, doing higher intensity aerobic or even anaerobic workouts, etc). It was nice to just do an easy run again.3 -
Lots and lots of paddling the last few days. Mostly doing aquatic invasive plant surveys plus a community "Paddle and Pull" event.
Eight mile hike today.
Back to paddling tomorrow.
Then a day off.
Then two days rowing a support raft for a two-day weed survey where the crew will camp along the way since this section is such a long drive to get to. Well, that and also there's no real access for just doing one of the days. If we don't stay overnight, we have to survey the top half, then paddle out. The next day we paddle the same stretch we surveyed and then pick back up. We will get much more done if we just have to toss our gear into my raft and get started early. There's still some logistics that the coordinator is working on.3 -
Upper Body
Bench Press 5x5, Last set AMRAP (10)
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated Arnold Press 3x10
DB Hammer Curl 3x10 <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Back to the 5x5 standard which helped me raise my 1RM before. Why fix what ain't broke?0 -
The usual 4x a week morning row of just under 7k, this time in stroke seat of the quad. (That's the rower who sets the rhythm/technique for the rest of the boat to follow. Yikes.)
Shortly thereafter, physical therapy, with a bit of arm bike and some upper body push strength exercises.
Tonight, supervised the club's open rowing session, but the only thing like exercise was carrying some boats.2 -
I went caving this weekend. We dug a hole. We got about 7 metres down. We are in limestone now, after a bunch of lome. So hopefully we are near new cave passage.
There is a lot of construction work involved (e.g. putting up scaffolding to avoid the shaft collapsing.) ,It was really good fun; 8 hour days of hard manual graft left me wanting to do more.
We were pushing a site someone else did before us. There is apparently a small chamber coming up, followed by an unstable, terrifying squeeze followed by a bigger chamber. After that, it will be brand new passage, and presumably caverns measureless to man.
Our plan is to dig a little lower to let us put in more scaffolding to support the unstable bit.3 -
Sorry, you lost me at "terrifying squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.4
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Correction: 8.5kph.A 6km run today, steady-state and modest speed (8kph), trying (and 99% succeeded) to keep my heart rate below 140.
And today's run: 5km at 8.8kph and still managing to stay just below 140bpm, followed by two speed increases the final km. 40 minutes total for 6km.
Not bad considering my shoelaces came undone in the middle of my run and I had to do an emergency stop on the treadmill.2 -
Sorry, you lost me at "terrifyingly squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.
I am a bit of an idiot, so I find being underground relaxing. Even if, objectively, it should be scary.
I went climbing today. It was a bit of a mixed session, not too bad overall.
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Oh, let's see, I rowed: Big surprise, eh? It was another coached row. I was in bow of the double with my long-time rowing buddy J. (It's her 78th birthday today!) vghui9 We did a bunch of drills, and wrapped up with some 10 (strokes) hard, 10 easy intervals.
I still need to do my home physical therapy exercises.4
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