What Was Your Work Out Today?

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Replies

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout is a 6 mile run. Might try and do the stationary bike for a warm down if I have time. Foam rolling and stretching

  • nossmf
    nossmf Posts: 13,956 Member

    Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 3x10
    Incline Cable Fly 3x10
    1A Pulldown 3x10
    DB Shrugs 3x10
    DB Arnold Press 3x10
    DB Hammer Curl <<superset>> Lying DB Extend 3x10
    Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout is a 6 mile run, 20 mins on stationary bike followed by some foam rolling and stretching. Missed the stationary bike yesterday.

  • nossmf
    nossmf Posts: 13,956 Member

    Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

    I'm finding the hardest part of the planks is keeping my legs straight at the end of leg day. May want to swap these core movements for another day.

  • Spinster321
    Spinster321 Posts: 44 Member
    https://community.myfitnesspal.com/en/discussion/comment/48529479#Comment_48529479

    Didn't realize it'd been a while since posting here. Forgot to add days, I see.

    Today - same as above, except stretching is 15 minutes.

  • chaney3000
    chaney3000 Posts: 364 Member

    This morning workout is going to be chest/back.

    Standing Cable fly 3x12

    Lateral Cable pulls 3x12

    Incline Bench Smith machine 3x12

    Decline Lateral dumbell rows 3x12

    Dumbell bench 3x12

    Incline Lateral Cable pulls 3 x 12

    Stationary bike x20mins

    Stretching and foam rolling

  • DiscusTank5
    DiscusTank5 Posts: 650 Member
    edited April 6

    Yesterday I completed an indoor triathlon: 10 minute swim, 20 min stationary bike, 15 min run. My Coros watch's estimated calories burned: 800+.

    The bikes were new and different from the ones at my usual gym; I spent nearly half of the bike time getting used to the changes. Oddly, the treadmill run was my favorite part. I felt more in control of that than the other two areas and it went according to plan.

    ****

    Today I walked my dog. Still recovering from yesterday's all-out effort.

  • chaney3000
    chaney3000 Posts: 364 Member

    Today is a rest day.

  • mar_sbar
    mar_sbar Posts: 110 Member
    https://community.myfitnesspal.com/en/discussion/comment/48553290#Comment_48553290

    Cool, I also enjoy rowing! I haven't been back for many months due to life stuff and distance from the dock, but I hope to get back to it at some point soon.

  • mar_sbar
    mar_sbar Posts: 110 Member

    Tabata HIIT, consisting of body squats, push ups, and mountain climbers.

  • DiscusTank5
    DiscusTank5 Posts: 650 Member

    A 30 min treadmill run at 5.2 mph, then a cool down walk of 5 min and 15-20 minutes stretching (lunges, then mat, planks, boat pose). Also 45 min walking outside, broken up into three intervals.

  • chaney3000
    chaney3000 Posts: 364 Member

    Today I'm going to do a 6 mile run and then 20 mins on the stationary bike.

  • mar_sbar
    mar_sbar Posts: 110 Member

    Leg day:

    Deadlift

    Seated leg press

    Goblet squat

    Seated calf raise

    Machine crunch (just 'cause)

  • nossmf
    nossmf Posts: 13,956 Member

    From Monday:

    Upper Body, BB Day

    Bench Press 5x5
    BB Row 5x5
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 4x10, 15, 20, 25
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Don't know what got into me, normally when I have to work early and workout late my numbers suffer, but yesterday something simply clicked and I was benching numbers I haven't seen in weeks. Had me so motivated I spontaneously decided to see what I could do on BB Row, and increased my PR there by twenty pounds. I need more workouts like yesterday!

  • DiscusTank5
    DiscusTank5 Posts: 650 Member

    3 min Helix trainer to warm up, 17 min exercise bike at a 13 mph pace, 10 min strength training interspersed with squats and stretches. (I was short on time today.)

    Also a couple of 10 min walks with the dog.

  • nossmf
    nossmf Posts: 13,956 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • AnnPT77
    AnnPT77 Posts: 36,361 Member

    Have missed some reports, and some workouts. 😉

    Friday the 4th, stationary bike, the usual 60' + 3' CD, 95W average supposedly 15.2 mph for 15.7 miles, mostly zone 2 but around 20% of the time zone 3.

    Saturday the 5th, I'd planned to machine row, but late to bed, super early to rise to go to races (rowing races, but as a spectator), and by the time we got home, I wasn't feeling the workout so skipped it. Sunday's the usual rest day, and I slacked off Monday, too.

    Today, Tuesday, back at rowing team practice. The usual stretches and stuff before and after, the usual pause and stroke progression drills on the rowing machine. Main workout was 3 x (1k on, 4' off) at 22spm, then 4 x (500m on, 2' off) at 26 spm, as usual, easy-pace rowing through most of the "off" bits. Also as usual, pretty enthusiastic pushing from the coaches, so 16' zone 3, 21' zone 4, and even 1' zone 5. On the 500m pieces, going hard but not max effort, average splits 2:15-2:17, which isn't truly terrible sub-max for 65-69 F Lwt at the 500m. But yes, I am tired.

  • drmwc
    drmwc Posts: 1,114 Member
    edited April 9

    I spent a week scuba diving in Kenya, at Watamu. It was brilliant. A friend (who has a PhD in marine biology) runs the marine bit of a local charity, so we tried to help restore the local coral reef.

    The reef is in reasonable nick, but it does periodically has bleaching events. (Some corals are only able to survive in a narrow temperature band, so climate changes occasionally causes patches to die.) Another challenge is excess sea weed on the reefs, which may be caused by pollution.

    We did two dives a day, typically an hour each. Tasks included picking up samples (live coral broken off the main reef); glueing samples to plugs; putting the plugs in nursery tables; moving mature plugs from the nursery to the main reef; attaching the plugs to the main reef and weeding.

    Here are a few photos.

    IMG-20250407-WA0020.jpg IMG-20250407-WA0006.jpg IMG-20250407-WA0015.jpg
  • drmwc
    drmwc Posts: 1,114 Member

    I got home late on Sunday, and stayed awake for around 24 hours on the journey. I went climbing on Monday. I was terrible; I fell off everything. I had a short swim (1km) yesterday.

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout is going to be Biceps/Triceps.

    Hammer curls with rotation 3x10

    Cable triceps pull downs 3x10

    Cable Curls 3 x 10

    Dips 3 x10

    Curl bar 3x10

    Preacher Curls 3x10

    Reverse grip Curls bar 3x10

    Triceps Overhead Cable extensions 3x10

    Triceps skull crackers 3x10

    SStationary bike, some foam rolling and stretching.

  • nossmf
    nossmf Posts: 13,956 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

    Was a little unsure of the wisdom of doing two cardio sessions in 12 hrs (4pm yesterday, 5am today), but I need not have been worried since my cardio is sufficiently low-impact on the muscles and joints.

  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member

    16 min. early morning elliptical machine, later a 19 min. warm up walk on an indoor track before a general fitness class, then 45 min. of the class. Toys for the class today included a step platform, a stretch band with handles, a large stability ball, a floor mat, and a couple dumbbells. I'm still not going very deep on the split squats or lunges, with dumbbells, but the hamstring strain is gradually improving.

    I've been using the Apple Health sleep monitoring with my watch lately. In the last week one low end HR reading was 51 but the rest were all in the 40s. Also in my late 60s, I used to train pretty hard for triathlon but not so much for several years now and I'm certainly not an elite athlete.

  • DiscusTank5
    DiscusTank5 Posts: 650 Member

    Today was much like Monday's treadmill run, only 30 sec. of walking in between each 10 min. of running at a 5 mph pace. A cool down walk, then 6-8 min stretching.

    This week I'm increasing my minutes spent running, and tonight I'm fatigued!

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout is a leg day. I'm not going to the gym I usually go to for legs but will make the best of it.

    Quad press 3x10

    Hamstring curls 3x10

    Glute Kick backs 3x10

    Abductor/Adductor machine 3x10 each

    Calf raises 3x30

    Quad curls 3x10

    Stationary bike cool down

    Foam rolling and stretching

  • nossmf
    nossmf Posts: 13,956 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • DiscusTank5
    DiscusTank5 Posts: 650 Member

    Rest day today.

    --Partly because of a CT scan I have scheduled for this afternoon and partly because my two running sessions earlier this week have worn me out.

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout is a 6 mile run, stationary bike for 20 mins, foam rolling and stretching.

  • nossmf
    nossmf Posts: 13,956 Member

    Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 3x10
    Incline Cable Fly 3x10
    1A Pulldown 3x10
    DB Shrugs 3x10
    DB Arnold Press 3x10
    DB Hammer Curl <<superset>> Lying DB Extend 3x10
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

  • AnnPT77
    AnnPT77 Posts: 36,361 Member

    Intentionally taking a break from workouts for a few days. Not sick or anything, just feeling like it's a good plan physically right now. I'll be back at it soon . . . experience suggests happiness suffers if I skip workouts for very long.

  • DiscusTank5
    DiscusTank5 Posts: 650 Member

    2 min Helix trainer, 25 minutes ex bike @ moderate to somewhat intense pace, 10 minutes strength training, 10 min stretching. Also 30 min walking outside in three intervals. A gorgeous spring day here.

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