What Was Your Work Out Today?
Replies
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Good workout this morning. Cardio, Pull Day and Core.
Stretching
45 minutes on the spin bike: HR 126/151
35 minutes on the treadmill: HR 121/137
53 minutes lifting weights: HR 114/157
Overhand Grip Lat Pull Downs: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
EZ=Bar Curls: 15@35, 12@45, 12@55, drop set: 10@65, 10@35
Landmine Twists: 12@bar+10, 12@bar+10, 12@bar+10, 12@bar+10
Seated Cable Rows: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shrugs: 12@135, 10@165, drop set: 10@195, 10@135
Straight Arm Lat Pull Downs: 10@40, 10@50, drop set: 10@60, 10@40
Dumbbell Curls: 12@15, 10@20, drop set: 10@25, 12@15
Cable Crunches: 15@70, 15@70, 15@70, 15@70
Stretching
Slowing getting over what ever creeping crud I picked up on the plane on the way back home on Tuesday. Just a stuffed up nose and post nasal drip, but annoying.
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Seated leg press 3x12 (155bs)
Seated calf raise 3x12 (120lbs)
Leg curl 3x12 (120lbs)
Leg extension 1x12, 1x10 (85lbs), 1x12 (65lbs)
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (150lbs)
Torso rotation 3x12 (105lbs) both sides
Skipped the abdominal crunches. My usual machine is under repair and the other style one had a line.3 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?0
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Upper Body - Hypertrophy
Incline Bench Press 4x10
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
I tried the new reverse fly machine for the first time for just a couple reps today, think I'll replace the face pull with the reverse fly going forward.0 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?
It's available as a "special character" in many typefaces on a word processor. On my phone, it's an "emoji" listed with "special characters."1 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?
Yeah, they are an emoji. I track my workouts in a note on my phone, so I just added the emoji there, then copied and pasted over0 -
Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 251 -
Good workout this morning. Cardio, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 128/162
35 minutes on the treadmill: HR 115/131
52 minutes lifting weights: HR 104/151
Leg Press: 15@180, 15@230, 15@270, 15@320, drop set: 15@360, 15@180
Cable Crunches: 15@70, 15@70, 15@70, 15@70, 15@70
Hex Bar Deadlifts: 10@105, 10@125, 10@145, 10@165, drop set: 8@185, 10@105
Kettlebell Pass Arounds: 10@30, 10@30, 10@30, 10@30, 10@30
Barbell Calf Raises:12@45, 12@75, 12@95, drop set: 12@115, 12@45
Box Squats: 10, 10, 10, 10
Shoulder Mobility Exercises
Stretching
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Friday, rowed 3 seat in the quad. It was sort of a steady-state row, but (especially since our stroke rower was setting a slightly higher cadence), I decided to do about half the distance (3-3.5k-ish) as 10 strokes hard, 10 strokes easy. (Yes, this can be done in rowing: Power application isn't linearly related to cadence; everyone in the boat needs to keep the same cadence (spm), but in sculling - two oars per person - different people can be apply different amounts of power. I worked hard.
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Saturday, stroke (4 seat) of the quad, coached row. We did two-part pause drills, wide-grip rowing, 0 to 60% acceleration on the drive, 0 to 100% acceleration on the drive, then wrapped up with some pyramid intervals of pushed-power rowing alternated with easy paddling.
Decent bit of Z4 heart rate rowing both days.2 -
No workout yesterday, I barely had the energy to prepare a simple dinner after work 😋
Today a 6km run, 5km steady-state and then two 0.5kph speed increases for the last kilometer. 41min22sec. Not the greatest feeling, it felt a bit labored, but fortunately 6km goes by quite quickly (especially while watching TV).3 -
Great workout today. Cardio, Push Day and Core.
Stretching
53 minutes on the spin bike: HR 120/149
45 minutes on the treadmill: HR 115/130
67 minutes lifting weights: HR 113/150
Barbell Bench Press: 10@135, 8@155, 6@175, drop set: 4@190, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@120, 6@100, 8@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 10@40, 8@50, 6@60, drop set: 4@70, 6@55, 8@40
Cable Triceps Press Downs: 10@40, 8@60, 6@80, drop set: 4@100, 6@75, 8@50
Landmine Twists: 10@bar+10, 10@bar+20, 10@bar+30, 10@bar+40
One-Armed Landmine Overhead Press: 10@bar+30, 8@bar+40, 6@bar+50, drop set: 4@bar+60, 6@bar+45, 8@bar+30
Dumbbell Chest Fly: 10@15, 8@20, 6@25, drop set: 4@30, 10@15
Overhead Cable Triceps Extensions: 10@30, 8@40, 6@50, drop set: 4@60, 8@30
Dumbbell Cross Body Raise: 10@10, 8@15, 6@20, drop set: 4@25, 8@15
Shoulder Mobility Exercises
Stretching
Felt much better this morning, ramping the weights back up after vacation. Felt good to push some heavier weight!2 -
Incline press 3x12 (50lbs)
Decline press 2x12, 1x10 (60lbs)
Chest press 2x12, 1x8 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (20lbs) single arm
Abdominal 3x12 (100lbs), different machine than usual3 -
To finish off the week 'in style': an 11km run today in 1h18min, steady-state all the way.
Total mileage for the week was 35km precisely, that's a gradual increase over a month or so from the 30km per week I was averaging before. A little tweak in my foot occasionally the past days, so I’ll have to watch out (I've had plantar fasciitis in the past, so not keen to go down that road again).2 -
Great workout this morning. Cardio, Pull Day and Core.
Stretching
45 minutes on the spin bike: HR 134/165
35 minutes on the treadmill: HR 121/136
67 minutes lifting weights: HR 111/137
Prone Grip Lat Pull Downs: 10@120, 8@150, 6@180, drop set: 4@205, 6@170, 8@130
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 4@115, 6@85, 8@55
Landmine Twists: 10@bar+20, 10@bar+30, 8@bar+40, 8@bar+50
Seated Cable Rows: 10@120, 8@150, 6@180, drop set: 4@210, 6@170, 8@130
Resistance Band Face Pulls: 10@170, 8@190, 6@210, drop set: 4@230, 8@170
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shrugs: 10@135, 8@225, 6@295, drop set: 4@345, 6@245, 8@135
Straight Arm Lat Pulldowns: 10@40, 8@50, 6@60, drop set: 4@70, 8@40
Dumbbell Curls: 8@30, 6@40, drop set: 4@50, 8@30
Cable Crunches: 12@80, 10@90, 8@100
Shoulder Mobility Exercises
Stretching
I pushed hard on the cardio, moved some good weight!2 -
Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x101 -
SoulCycle with weights. Tried Arctrainer for first time today to prep for an intense hike coming up. Was great!3
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Lat pulldown 1x6 (105lbs), 3x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 3x12 (90lbs)
Mid row 1x12, 1x11, 1x10 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (105lbs)
Continuing to use the alternate abdominal crunch machine, went up 5lbs. Think I'll stick with it even when they fix the one I was using, because I can feel it alot more, it seems.3 -
Some exercises are like that, work the same muscles but from a slightly different angle or plane of motion or resistance profile or any of a number of reasons, one feels better than the other. As long as both do the job, do the one which feels better.0
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Strength training today, a bit of everything
Step-ups - 2 sets
Dumbbell bench press - 2 sets flat - 1 set incline
Hyperextension - 1 set
Barbell good mornings - 2 sets
Hanging leg raises - 3 sets
Lateral raises - 2 sets
Cable rows - 2 sets
Dumbbell shoulder press - 1 set
Dumbbell biceps curls - 1 set
I tried to do a short run after that, but my body felt like lead 😋 so I did a fast incline walk for 15b minutes.3 -
Tough workout today. Just cardio this morning.
Stretching
45 minutes on the spin bike: HR 122/156
35 minutes on the treadmill: HR 111/122
Stretching
The cardio was a slog, so I will put leg day off till tomorrow.2 -
Incline Treadmill Walk - 216 calories, 30m
Entering a cut cycle, so resuming a little cardio to speed up the fat loss rather than cutting calories too deeply. I remembered the sage advice of @AnnPT77 who suggested simple steady-state cardio of lesser intensity can still be good enough, so kept both the incline and speed low. No breathing hard, no sweating, no exerting, only saving grace was the Olympics playing on the gym TV, but that's only around for one more week.2 -
Sunday: ran a little under 2.5 miles before my shift. (I was at a customer site for work). The run was disappointing. i was trying to run a strava segment but the sidewalk was out and everything was muddy so I mostly ran in parking lots (because I was looking a cutover to a trail which didn't exist).
Traveled back yesterday and did a long walk around the airport (it was a small regional airport so lots of back-and-forth). Managed 3.5ish miles if the watch is to be believed.
On deck today is an upper body lift, but I'm feeling drained from my travel so I'll see how I feel when it's time. My suggested workout is a tempo on the bike which may be easier/safer based on how I feel.3 -
Dinner duty today, but I managed to get in a quick 5km run, in 33min06. Starting speed 8,6kph; increasing gradually to 10.1kph.
Feeling quite sore from strength training yesterday, specifically the inner thighs - must be the good mornings and/or step-ups since they were new (though inner thighs aren't where I expected to be sore).3 -
Seated leg press 1x12 (155bs), 2x12 (160lbs)⬆️
Seated calf raise 3x12 (120lbs)
Seated leg curl 3x12 (120lbs) ⬆️
Leg extension 1x12, 1x8 (105bs), 1x12 (85lbs) ⬆️
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (155lbs)⬆️
Torso rotation 3x12 (110lbs) ⬆️ both sides
Abdominal 3x12 (110lbs) ⬆️3 -
7am
Warm-up - Yoga
Overhead Press - 2x5x24kg(10L10R)
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x10
2pm
Warm-up - General
Overhead Press - 2x5x24kg
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x103 -
Good workout this morning. Cardio, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 130/166
35 minutes on the treadmill: HR 112/124
58 minutes lifting weights: HR 105/135
Leg Press: 15@180, 12@270, 10@360, 8@450, 6@540, drop set: 4@630, 6@450, 8@270
Cable Crunches: 15@70, 15@80, 12@90, 10@100, 10@105, drop set: 8@110, 12@70
Hex Bar Deadlifts: 10@125, 8@155, 8@175, 8@195, 6@215, drop set: 4@235, 6@195, 8@155
Kettlebell Pass Arounds: 12@30, 10@40, 8@50, 8@50, 8@50, 8@50
Box Squats: 10, 10, 10, 10
Shoulder Mobility Exercises
Stretching
I listened to my body yesterday and took a rest today, and felt much better today for it. Finally tested negative for Covid yesterday after catching it on our trip.2 -
Yesterday's workout, reported late: Coached row around 10k, the usual drills (one and two part pauses, wide grip, etc.) then some intervals of push power, paddle alternating, with stroke rating (spm) targets on the push pieces.
It was just a quad in the coached session, me in bow. (Bowing in coached sessions makes my head try to explode: It takes more simultaneous fast lanes than my brain has available: Steer accurately (opposite direction I'm facing), listen to the coach, call some details of the drills inside the boat based on what he says, try to fix my own technical deficiencies, etc. It was windy, so we had chop, too.)
I can bow a double in coached rows, but the quad moves a lot faster, so trouble can happen faster. Lots of our group won't bow the quad at all (ever), and none of the other regular bow rowers were there. I only agreed since it was just the one boat being coached. (When we're 5 or 6 boats all heading in the same direction, that requires another brain-lane for traffic control planning plus adds constraints to steering.)
In stroke, we had the assistant coach of our local NCAA Div 1 women's rowing team, so (1) she was a great model for us, and (2) we went extra fast. At least I didn't hit anything!
4 -
7am
Warm-up - Yoga
Overhead Press - 2x5x24kg(10L10R)
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x10
2pm
Warm-up - General
Overhead Press - 2x5x24kg
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x102 -
The same exact workout, performed twice yesterday, twice today. Not sure what goal you're attempting to achieve...2
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Yesterday evening's run: 6km in 41min23. Starting at 8.6kph for 5km, and then two 0.5kph increases.
Today's run: 8km in 56min22. One of those runs where as soon as I start running I can feel it's gonna be a tough one. Lots of fiddling with the treadmill display to distract myself, checking my mileage way too often and basically continuously telling myself 'just another km' until I finally got to the 8 km I set out to do 😋3
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