What Was Your Work Out Today?
Replies
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Today - 31 minutes of a walking video; 19 minutes stretching.
3 -
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 2x10s2 -
Today workout is a 6 mile run, stationary bike, stretching and foam rolling.
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chest, tris and shoulders. Last workout of a deload week
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Leg Day
Squats 4x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s3 -
I ran a 5K today in 33 minutes and change. My average pace was 10:56 /mile.
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Today's workout is going to be Legs.
Quad Press 4x10
Hamstring curls 4x10
Glute kick backs 3x10 per leg
Calf raises 3x30
Abductor/Adductor 3x20
Quad extensions to failure
Wrapping It up with the stationary bike, stretching and foam rolling
3 -
nothing says terror to me like “foam roller” haha
Ouch ouch
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Sunday SoulCycle with weights.
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It was stunning weather, so I did a medium length walk: my house to Dorking, with the train back.
6 hours, 18 miles and around 750 metres ascent. (I made the route up in the fly: My house to Epsom Downs racecourse; then to Walton on the Hill; cross the M25 near Kingswood; turn right onto the North Downs Way; leave it to go North - this adds .more hills - go cross country to Box Hill village at the top of the hill, go down the the hill along a magnificent ridge walk, go up the hill, go down the hill along the steps, then home for tea and medals.)
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Today is " Rest Day" Monday.
Have a great workout everyone.
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I start a new program today. I’m looking forward to seeing how my body responds to this particular routine while in a deficit.
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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 2x10s2 -
Happy International Bench Press Day! 😀
1 -
Today's workout; 21 minutes running at 5 mph; 15 minutes walking at 1-5% incline on the treadmill. Helix trainer for 5 minutes, then 15 minutes of lunges and squats and sit-ups. 25 minutes walking outdoors.
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Traveling over the weekend to watch the university women's rowing team compete in Indiana, so no formal workouts . . . plus more than average amounts of indulgent food en route.
Back to stationary bike today, usual 60' + 3' CD, didn't get started until after 10:30PM, so kept it moderate, 86% zone 2, 10% zone 3, remainder below. Average 93W, supposedly 15.85 miles at 15 mph.
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This morning workout is going to be a 6 mile run, stationary bike, stretching and foam rolling.
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7am
Mobility
Yoga (5m)
Kettebells
Military Press - 3x3r (2x24k)
Snatch - 2x(5left, 5 right) (24k)
Squat - 3x3r (2x24k)
Suitcase Carry - 2x60s
Ab Wheel - 2x5r
10am
Walk - 20m
3 -
Treadmill - 1 hr, 3.0 mph, 12% incline
2 -
this will be the workout for the day
3 -
Breast cancer survivor rowing team practice. Today's laugh: I was wearing a t-shirt I got at a rowing machine race in the year one of our university-student coaches was born, 2004.
Too windy to go out on the river, so we practiced indoors.
For the first time this season, we used rowing machines on slides. Slides are hard to explain to anyone who hasn't seen them. The purpose in this case was to hook together groups of 4 machines in a line, and the slides make them respond a bit more like a boat to synchronization (or the lack thereof) between the rowers on those machines. I got to be the stroke rower for my line, the one in front of all the others who sets the rhythm for everyone to follow. I'm not a great stroke rower, but I try hard. (Musicians often make good stroke rowers. I'm not a musician.)
My intensity was a little lacking compared to usual because I was so focused on consistent rhythm, ended up with around 9' in zone 4, and 14-17' in each of the lower zones. We did the usual warm-up of pause drills and stroke progressions, then 5 x (5' on, 3' off). Because of the slides affecting others, this time I actually stopped during the "off" parts instead of rowing through most of them. Practice started with dynamic stretches, ended with passive stretches, also as usual.
5 -
this sounds challenging and interesting
3 -
Today's workout is going to be Chest and back.
Cable Flys 3x12
Lateral Cable pulls 3x10
Incline bench press 3x10
Decline Lateral dumbell pulls 3 x10
Decline Bench press 3x10
Incline Cable pull 3x10
Flat bench press 3x8
Lateral pull machine 3x10
2 -
Treadmill - 1 hr, 3.0 mph, 12% incline
While I've been on this prolonged cut, I've been doing three lifts, three cardio per week. Been working, too, as I'm down 23lbs from my high last year. My plan is to keep this going until my birthday week in early June, when I'll swap back to four lifts and two cardio as I go into maintenance for a bit before I try my next slow bulk. Already been tinkering with my projected routine, swapping in exercises and/or intensity techniques, and really itching to get started NOW. But I'll continue to show patience and discipline. Only a few more weeks…
2 -
Monday
Climbing, I was poor; gravity was high. 2 hours.
Tuesday
Climbing, 3 hours. It was fun; gravity had returned to normal. I got many of the routes I fell off the day before. No v5s but quite a few v4s.
3 -
Just cardio for me today. 45 min up to 3.0mph
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Yesterday's workout: 2 min warmup on the Helix Trainer, then 35 min. on the exercise bike (8 miles), then 22 min. strength (candlesticks, bicep curls, lat raises, skullcrushers, heel-elevated squats — 2 sets of 10-15 reps each). Also planks, then dead hangs, one for 30 sec, one for 45 sec. I can say with confidence that I could not have done that last one 4 months & 31 lbs ago.
Today's workout: 21 min. on the treadmill, mostly at 5.2 mph, with a one minute "sprint" at 6.3; also 20 min. treadmill walking, either 3.5 mph at 1% incline or 3.0 mph at 4-5% incline. Then calisthenics on a mat for 8-10 min: lunges, hip thrusts, one plank, warrior pose, child's pose.
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Intentionally easy stationary bike 63', keeping no higher than mid zone 2 after the couple minutes it took to get there, 86W average overall. Supposedly 15.53 miles at 14.7 mph.
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Today's workout is going to be a leg day.
Quad Press 3x10
Hamstring curls 3x10
Glute kick backs 3x10 (per leg)
Calf raises 3x30
Abductor/Adductor 3x20
Quad extensions 3x10
Weighted Lunges 3x15
Stationary bike
Stretching and foam rolling
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yoga morning, super stretch. I am a ball of stress.
2
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