What Was Your Work Out Today?

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  • chaney3000
    chaney3000 Posts: 496 Member
    edited September 28

    Today's Workout was chest and back

    Cable fly

    Incline bench

    Incline Cable row

    DB bench

    Lateral Cable row

    Decline DB Row

    Cable fly (lower chest)

    Skii cable rope swings

    Oh and there was a frog in the gym so I rescued it to outside. 🤣

  • kmp9881
    kmp9881 Posts: 74 Member

    Decided to listen to my Garmin Gremlin since we have officially hit taper time. My normal 3 and Coffee run with my kiddos turned into a 2 mile Munchkins and Meandering walk 😆

  • chaney3000
    chaney3000 Posts: 496 Member

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

  • nossmf
    nossmf Posts: 15,436 Member

    Monday

    Cardio (Warmup): One mile jog

    Strength: Push Day

    Bench Press 5x5
    Machine Fly 10x10 EMOM
    Machine Decline Press 4x15
    Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    Monday: 5 min. Helix Trainer, then 40 min. on the elliptical set at a grade of 10 with some minutes at setting 12-14. A few years ago, I always set it at 3 for grade and speed. Things have changed! And my HR stayed in zone 1-2 so maybe I could have done more.

    Today: sadly, no early bike ride because it was still too dark before 7 am. Twenty-five min. on the stationary bike at the gym this afternoon, then 25 min. calisthenics / strength, 45 min. walking outside in 4 sections, two with the dog. She's limping some, even with the arthritis shot the vet gave her last week and pain meds twice a day. :( But she loves nothing better than going out, so that's what we'll keep doing as long as possible.

  • reneflohr
    reneflohr Posts: 1 Member

    Today is my non swim rest day where I switch to Heavy lift with focus on smaller upper body muscle groups. Biceps x 2 types. Triceps x 2 types. Shoulder. Standing row. Stomach. Lower back curls. Shrugs. Farmers walk. So 1 warm up at half weight at 20 reps. Then three ascending weight sets 12-10-8. Super set no break. 1hour. Hopping from 1 muscle group to the next This gives me 300 working reps. And 200 warm up easy reps total. Then 30 mins graduated uphill treadmill walk. Max at 4.0. No running allowed. 90 mins total.

  • nossmf
    nossmf Posts: 15,436 Member

    Cardio (Warmup): Stationary bike intervals, 5.8 mi

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x15
    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

    Thought I might try a different cardio warmup today, opted for the bike. Legs proved up to the task, but gotta say that (TMI) my *kitten* did NOT appreciate the seat, especially when my legs were moving. Think I'll say thanks, but no thanks to the bike going forward.

  • kmp9881
    kmp9881 Posts: 74 Member

    4 mile base runs Monday and Tuesday. May do another 4 miler later today with the group, but haven't decided yet.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member
    https://community.myfitnesspal.com/en/discussion/comment/48782314#Comment_48782314

    Most of us go through an adjustment period with bike riding but it gets easier after a few weeks.

    Your "warmup" was longer than my bike session yesterday!

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    29 min swim, 800 meters. I need to start counting laps again. I think my watch misses 1-2 in every pool workout.

  • nossmf
    nossmf Posts: 15,436 Member

    Treadmill - 75 min, 15% incline, 3.0 mph

  • AnnPT77
    AnnPT77 Posts: 37,979 Community Helper

    Slacking about checking in here, but doing the usual stuff:

    Monday: Row, double, bow seat, 6.8k. Mostly zone 2, a little zone 3.
    Tuesday: Row, barge, 4 seat on port side, 4.8k. Zone 2 and below.
    Wednesday: Row, quad, 3 seat, 7.4k. About 1/3 each of zone 1-2-3.

  • AnnPT77
    AnnPT77 Posts: 37,979 Community Helper

    I usually don't row at open rowing, just help other people carry boats and gemerally supervise the session. Tonight, though, I hopped in a recreational single for a short row, because our coach offered to do video snippets and review them with us. Just 3.4k, mostly zone 2 but a few minutes of zone 3 and even a touch of 4.

    I need to work on getting full body swing and arm extension before the wheels really get rolling on the recovery, and also keep my arms (especially the right arm) straight longer at the end of the drive until body swing is nearly complete.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    Outside biking, 3.3 miles (16 min). Later, 5 miles on the stationary bike (20 min) and 25 min calisthenics and strength: 2 sets 45 sec battle ropes, 15 reps shoulder machine, 12 heel lifted squats with 12# kettlebell, 12 skullcrushers from a mat, 60 sec boat holds, and one 15 sec bridge. Lunges throughout. 25 minutes walking outside.

  • chaney3000
    chaney3000 Posts: 496 Member

    Today's workout is a easy 6 mile run. Yesterday was legs so today we going to recover some with some miles. Stretching and foam rolling.

  • AnnPT77
    AnnPT77 Posts: 37,979 Community Helper

    Oh, yeah . . . more rowing, 6.8k in stroke seat of a double, about a quarter of the time zone 3, remainder below.

    No row tomorrow, Saturday: There's a big head race most of the day on our river (yes, rowers). I'm a volunteer worker, not racing myself, so probably lots of walking at least. Regular rest day Sunday.

  • nossmf
    nossmf Posts: 15,436 Member

    Cardio Warmup: Jogging (Two miles)

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5, 1x1 New Personal Best!
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

    My gym had signs out promising five new pieces of leg equipment coming this next week, and has started to move existing equipment around to make room. No idea what the equipment will do, just know the weights section is a bit of a hot mess right now.

    No planned workout for tomorrow, my church choir is having a retreat to get a first look at the music we will be performing for our Christmas concert in December.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    4 min Helix Trainer

    15 min rowing machine

    33 min elliptical

    20 min (mat) calisthenics and stretches

    45 min walking, outside, throughout the day

  • BigDfromNJ
    BigDfromNJ Posts: 94 Member

    Yesterday: Treadmill

    Today: Zumba

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    Outdoor biking for 56 minutes (11.5 miles)

  • kmp9881
    kmp9881 Posts: 74 Member

    4 mile run yesterday, some stretching and walking today. Definitely got the rest my body has been needing, but the taper crazies are setting in now 😬

  • chaney3000
    chaney3000 Posts: 496 Member

    Today's workout is going to be a 6 mile run. Easy run today. Just doing the miles nothing fancy. Stretching and foam rolling.

  • BigDfromNJ
    BigDfromNJ Posts: 94 Member

    hitting the gym and weight training today!

  • kmp9881
    kmp9881 Posts: 74 Member

    Last double digits run before race day! Hit 12 with the ladies I've been training with. Expecting PR's all around for the Turtle Running crew 🤣

  • chaney3000
    chaney3000 Posts: 496 Member

    Rest day Mondays.

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