What Was Your Work Out Today?

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  • kmp9881
    kmp9881 Posts: 22 Member

    Moved my 4 mile tempo run to today since my day is jam packed tomorrow. Probably do some resistance bands at my desk tomorrow at work to get some kind of strength training in (yes, my coworkers think I'm crazy... they're used to it by now 😆).

  • nossmf
    nossmf Posts: 14,567 Member

    Leg Day

    Squat 4x10
    BB RDL 3x10
    Hack Squat 3x20
    Machine Hip Thrust 3x10
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Cable Side Crunches 2x10 «superset» Overhead Pallof Press 2x10s
    Stretching 10 minutes

  • nossmf
    nossmf Posts: 14,567 Member

    @kmp9881 I bet you have more of their respect than you realize. A few years back I had to give up my gym membership for a year to pay for braces for two kids at once, so I challenged myself fitness-wise to complete 100,000 pushups during the year. (I chronicled it all here.)

    At first I got non-stop questions about what in blazes I was doing, followed by never-ending stares. But after a few weeks they stopped watching; after a few months they asked how my progress was going; when I got ready for my ceremonial final set to complete my goal, every single one of my coworkers all dropped to the floor and performed the final 10 pushups with me. (Military base, talking several dozen.)

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's workout is going to be a leg day.

    Quad Press 3x10

    Hamstring curls 3x10

    Calf raises 3x30

    Glute kick backs 3x10 per leg

    Abductor/Adductor 3x20

    Quad extensions 3x10 (last set ladder to failure)

    Stretching and foam rolling

  • J72FIT
    J72FIT Posts: 6,067 Member

    Active recovery day…

    Kettlebells

    Press - 1x10r (2x16k)

    Hang - 1x30s

    Snatch - 1x10/10r (16k)

    Squat - 1x10r (2x16k)

    Suitcase Carry - 2x30s (32k)

    Ab Wheel - 1x10r

  • mar_sbar
    mar_sbar Posts: 180 Member

    Full body:

    Leg extensions

    Incline dumbbell bench press

    Deadlift

    Chest fly

    Dumbbell overhead press

    Lateral shoulder raises

    Treadmill

  • DiscusTank5
    DiscusTank5 Posts: 795 Member

    9.33 miles on the exercise bike in 40 minutes; strength and conditioning for 20 minutes.

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's Workout is going to be a 6 mile run. Stretching and foam rolling.

  • nossmf
    nossmf Posts: 14,567 Member

    From yesterday:

    Treadmill - 1 hr, 12% incline, 3.0 mph (plus two-mile walk car to work to car)

  • nossmf
    nossmf Posts: 14,567 Member

    Full Body 

    Hex Bar Deadlift 5x5
    DB Bench Press «superset» DB Row 4x10
    DB Shrugs 3x10
    Arnold Press 3x10
    Cable Rope Hammer Curl «superset» Cable Rope Overhead Extension 3x12
    Machine Lower Back Extend «superset» Machine Weighted Crunch 2x15

  • DiscusTank5
    DiscusTank5 Posts: 795 Member

    AM: Treadmill run, 21 min, 5.6 mph avg pace. Also 15 minutes walking & 3 min warm up on the Helix.

    PM: Treading water at the pool, 51 min.

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's workout was a 4 mile run. Stretching and foam rolling

  • barabaradem
    barabaradem Posts: 17 Member

    A 20-minute walk after lunch and a few rounds of resistance band rows and squats at home. Nothing fancy, but it felt good to move.

  • DiscusTank5
    DiscusTank5 Posts: 795 Member

    Rest day today because I'm volunteering at a swim meet.

  • nossmf
    nossmf Posts: 14,567 Member

    Treadmill - 1 hr, 12% incline, 3.0 mph

  • kmp9881
    kmp9881 Posts: 22 Member

    Today was a half marathon pushing my youngest in the stroller. Nowhere close to a PR, but managed to stay in my average LSD pace pushing an extra 70lbs.

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's workout is going to be a chest and back day.

    Standing Cable fly 3x10

    Lateral cable row 3x10

    DB bench 3x10

    Incline cable row 3x10 per side

    Incline press machine 3x10

    Decline DB Row 3x10

  • Spinster321
    Spinster321 Posts: 45 Member
    edited July 13

    Hello. Haven't checked in here in a while, but still doing physical activity 2-3x/week - usually Leslie Sansone walking videos. Musculoskeletal issues have been exacerbated, so no strength training at this time. The walking and healthy eating seem to be making a difference though - lost weight last month, and it's hopefully helping with other concerns too.

    Yesterday evening - walking video, 31 minutes; stretching 23 minutes.

    Enjoy the rest of the weekend.

  • kmp9881
    kmp9881 Posts: 22 Member

    Recovery day today. Some deep stretching, rolling, and a walk.

  • DiscusTank5
    DiscusTank5 Posts: 795 Member

    Sunday is usually a rest day but this week, yesterday was it. I dragged myself up to the gym in a bad mood today but left 100% happier.

    Workout-- 40 min exercise bike (9.3 miles) and 28 min strength and conditioning, including two 30 sec dead hangs, 2 sets: biceps curls and lat raises, incline bench sit-ups, triceps pulls from a mat, 5 sets walking or standing lunges, also one 20 sec bridge (hands and feet flat on the floor, no back support).

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's workout is going to be a cardio day. Elliptical and stationary bike. Stretching and foam rolling.

  • kmp9881
    kmp9881 Posts: 22 Member

    5 mile stroller run with hills today.

  • nossmf
    nossmf Posts: 14,567 Member

    Push Day

    Bench Press 5x5
    Incline Cable Fly 10x10 EMOM
    Machine Decline Press 4x10
    Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

  • drmwc
    drmwc Posts: 1,141 Member
    edited July 14

    A while since I logged.. .

    Monday

    Climbing. I was good, my movement was fluid.

    Tuesday

    I got some form of stomach bug. Accidental rest day.

    Wednesday

    I thought I had recovered by the evening, so I went for a bimble around a local mine. Very nice evening.

    IMG-20250709-WA0005.jpg

    Thursday

    The bug returned.

    Friday

    I seemed to have recovered, so I walked 10 miles and had a quick swim (1 km-ish).

    Saturday

    Climbing. I was OK but not brilliant, which I guess is ok post lurgy.

    Sunday

    I got a couple of dives in from Swanage on the South coast. The second dive was a bit stressful.

    We did a fast drift in zero visibility with a 2.5 metre swell. 7 divers went down; 5 were back on the boat. The skipper had no idea where the other two were. He called a Mayday immediately. Fortunately, one of the divers had a Nautilus VHS location widget he let off when it was clear the boat went the wrong way. So we picked them up eventually; I think they were at the surface for more than an hour. Everyone was fine.

  • DiscusTank5
    DiscusTank5 Posts: 795 Member
    edited July 14

    A 25 minute outdoor run today, very humid conditions. My pace was a steady 5.6-5.7 mph and I was in zone 4 (threshold) 77% of the time, zone 5 the remainder. Btw, my Coros watch uses 6 zones.

  • chaney3000
    chaney3000 Posts: 429 Member

    Today workout is going to be Biceps and triceps.

    DB curls 3x10

    Triceps cable pull downs 3x10

    Cable bicep curls 3x10

    Dips 3x10

    Easy Bar curls 3x10

    Preacher Curls 3x10

    Reverse grip straight bar curls 3x10

    Overhead Cable triceps extensions 3x10

    DB skull crushers 3x10

  • DiscusTank5
    DiscusTank5 Posts: 795 Member
    edited July 15

    A 12 mile bike ride, outside, in 56 minutes this morning, then 8 min strength training at home (I was rushed for time).

  • nossmf
    nossmf Posts: 14,567 Member

    Pull Day

    BB Row 5x5
    Cable Row 4x10
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10
    Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

  • mytyglotz
    mytyglotz Posts: 1,864 Member

    Sunday - Team Body Project (TBP) Car-ab-dio 5, followed by Get Fit With Rick (GFWR) 1-mile speed walk
    Monday - TBP Car-ab-dio 6
    Tuesday - TBP Car-ab-dio 7, then 10,000 (house) steps with GFWR (in 64 minutes)!

  • chaney3000
    chaney3000 Posts: 429 Member

    Today's workout is a 6 mile run, stretching and foam rolling.

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