What Was Your Work Out Today?

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  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
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    Finished my timed rowing piece. Terrible time, but I got the distances done. Felt good just to get a hard row in and not quit on it.

    Trying to come up with the motivation to do some lifting tonight.
  • AnnPT77
    AnnPT77 Posts: 32,437 Member
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    Stationary bike, 15k (took about 40') + 3' CD. I was trying to find an intensity that would stay Z2, and only oops-ed over into Z3 for 54" when I wasn't paying attention and picked up pace a little. Looks like mid-80s watts will work, very easy - averaged 85W on the 10k piece. This is also a small volume increase (50% heh) from my recent indoor workouts - when I even did them! Trying to stay on the easy side so I can keep it up.
  • BigMech
    BigMech Posts: 420 Member
    edited November 2022
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    Stretching

    40 minutes on the spin bike
    21 minutes walking on the treadmill
    48 minutes of lifting weights:

    Superset of Bench Press, Lat Pulldowns, Overhead Press
    Bench Press: 12@135, 10@155, 8@175, 6@195, drop set: 4@205, 4@175, 8@135
    Lat Pulldowns: 12@110, 10@130, 9@150, 6@170, drop set 3@190, 4@150, 7@110
    Overhead Press: 10 @ 65, 8@85, 7@100, 5@110, drop set 3@120, 4@100, 6@65

    Superset of Cable Overhead Triceps Extensions, Crunches, Dumbbell Concentration Curls, Landmine Twists
    Triceps: 12@30, 12@40, drop set 8@50, 10@30
    Crunches: 15,15,15,15
    Curls: 10@30, 10@35, drop set 8@40, 10@25
    Twists, 10, 10, 10, 10

    Stretching
  • drmwc
    drmwc Posts: 989 Member
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    Friday
    Lifting. I did:
    OHP, 3 sets of 5, 35 kgs.
    Front squat, 45 kgs, 2 sets of 5.
    High bar back squat, 1 set of 5, 70 kgs.
    Weighted pull-up, +22.5 kgs.
    Hang board, which I was poor at
    Deadlift, 1 set of 5, 100 kgs.

    Saturday
    Climbing, 2.5 hours. A very good session.
    This gym uses hold colours to indicate how hard the climb is. The second hardest are the blues, which are v4 to v6. I got two; it's the first time I have got any. I suspect they were both mis-graded.

    I also got three wasps, which is the bucket below (v3 to v5).
  • dralicephd
    dralicephd Posts: 401 Member
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    Last Sunday: What started as simply weeding the front yard turned into a giant project involving moving rocks for about 3 hours. I was incredibly sore for 2-3 days. :smiley:
    Wednesday: mowed the yard and field (about an hour of push mowing)
    Today: Post-Thanksgiving elliptical (45 min.; medium pace for me) followed by full-body super sets of light weights.

    Just trying to get back into some sort of normal routine. One day at a time.
  • AnnPT77
    AnnPT77 Posts: 32,437 Member
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    Rowing machine again, same structure as Thursday's workout, 1k on + 2' off, 2 x (2k on + 2' off), 2k on + 3' CD. Main focus was watching the force curve, recognizing the signs of my recurring opportunities for improvement (or faults) and trying to improve them.

    I had in mind sticking with the same under-140bpm HR, 19-20spm, mid-2:30s split as Thursday, but it didn't work out. Needed to drop SPM to 17-18 to keep mid-2:30s, but when SPM slipped up a little bit, HR went up (not surprisingly). Ended up flirting with the aerobic/threshold boundary on the last 2 pieces, mostly above 140bpm even though 17-18spm. 🙄

    Most of the workout Z3, a little Z4; 8075m in 767 strokes, including row in/out and CD; 2:32.5 average split across the pieces.

  • BigMech
    BigMech Posts: 420 Member
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    Leg Day Today!

    Stretching
    40 minutes on the spin bike
    21 minutes walking on the treadmill

    Barbell Box Squats:
    10@bar, 10@65, 8@75, 8@85, dropset 6@95, 6@75, 8@bar

    Crunches:
    15*8 sets

    Romanian Deadlifts:
    10@95, 10@125, 8@145, 8@165, dropset 8@185, 8@145, 8@95

    Leg Raises:
    15*7 sets

    Stretching
  • todefe
    todefe Posts: 3 Member
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    I just did 10 minutes of high-intensity interval training and around 5 minutes of stretching. I know this is not much, but as long as I get sweaty and my muscles are moving, I'm good! :)
  • CMac06820
    CMac06820 Posts: 12 Member
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    2.5 mile walk this morning before the rain moved in. Its how I start the day and clear my mind if I'm bogged down.
  • BigMech
    BigMech Posts: 420 Member
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    Good workout this morning.

    Stretching

    28 minutes on the spin bike
    20 minutes walking on the treadmill
    45 minutes lifting weights

    Superset of Barbell Bench Press, Wide Grip Lat Pulldowns, Seated Dumbbell Overhead Press
    * Bench Press: 12@135, 10@165, 8@185, 5@200, drop set: 3@210, 6@165, 8@135
    * Lat Pulldowns: 12@110, 10@130, 8@150, 6@170, drop set 4@190, 4@150, 8@110
    * Overhead Press: 12 @ 25, 10@30, 8@35, 6@40, drop set 5@40, 6@30, 6@20

    Superset of Cable Triceps Pushdowns, Crunches, Dumbbell Curls, Landmine Twists
    * Triceps: 12@40, 10@50, drop set 8@60, 8@40
    * Crunches: 20, 20, 20, 20
    * Curls: 10@25, 10@30, drop set 8@35, 8@25
    * Twists, 10, 10, 10, 10

    Stretching
  • nossmf
    nossmf Posts: 9,370 Member
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    Between the kids being home all last week for the holiday, plus rehabbing from a nagging sore elbow, I took all of last week off from the gym. Still walked the dog a few times, and Wednesday was fairly intense moving boxes/furniture around while we decorated the house for Christmas, but nothing worth posting here about.

    Today was my first day back at the gym, so of course started with leg day! Yay!

    Squats 4x20
    BB Step-Ups 3x10
    BB RDL's 3x10
    BB Hip Thrust 3x10
    Seated calf raise 3x10
    Cable crunch 3x10
    Planks 3x90sec
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
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    Finally back to a regular type of workout week. Did around 70 minutes of solid steady state cardio yesterday and my normal lift this AM, followed by some interval work on the rower and then the Assault Bike.
  • Djproulx
    Djproulx Posts: 3,084 Member
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    Took roughly a week off after the gym challenge, so no formal exercise. I started back easy today with a slow 35 minute run/walk (4:1). It felt good to actually go outside and run, though my run fitness is almost zero, lol.

    Back to the gym tomorrow morning.
  • AnnPT77
    AnnPT77 Posts: 32,437 Member
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    Rowing machine, same format, resulting in 7998m in 824 strokes; at 2:33.1 average pace (on the pieces) at average 20spm; all Z3 and below, peak HR at 79% raw HRmax, 70% HRreserve. Focus today: Keeping spine straight, breathing at the right times/in the right ways.
  • BigMech
    BigMech Posts: 420 Member
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    Leg Day Today, Great workout.

    Stretching
    28 minutes on the spin bike
    21 minutes walking on the treadmill

    Goblet Box Squats:
    12 @ 25lbs, 10 @ 35 lbs, 8 @ 50lbs, 6 @ 60lbs, Superset 5@60lbs, 5@40lbs, 6 @ 20lbs.

    Crunches:
    20, 20, 20, 20, 20, 20, 20

    Sumo Barbell Deadlifts:
    10 @ 95lbs, 10 @ 125lbs, 8 @ 155 lbs, 6 @ 185lbs, superset 4 @ 205lbs, 4 @ 145lbs, 6 @ 95lbs.

    Leg Raises:
    12, 12, 12, 12, 12, 12

    11 minutes on the elliptical machine

    Stretching
  • nossmf
    nossmf Posts: 9,370 Member
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    Back day in the weight room...

    Pullups - 3 sets
    BB Row 4x10
    BB Shrug 3x10
    Machine High Row 5x5
    DB Side Bend 3x10
    Side Planks 3x40sec
    Preacher Curl 3x10,12,15
  • ja20102004
    ja20102004 Posts: 349 Member
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    Week 6 day 2 biceps of liift 4. Gonna try yoga tomorrow.
  • AnnPT77
    AnnPT77 Posts: 32,437 Member
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    Stationary bike, 15k+3', intentionally all easy pace, trying for Z2 (got 50" Z3 😆, but overwhelmingly succeeded), 85W average on the 15k, peak HR 129 bpm (60% reserve, 72% max). Still sweat stupid much, even with the ceiling fan on, even at this slow pace, even with house temp in the 60s F, not even breathing hard 🙄.
  • drmwc
    drmwc Posts: 989 Member
    edited November 2022
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    I went climbing yesterday. I got to the gym late, so only had a 90 minute session. I was pretty bad, it was my worst attempt recently. Like djprooulx, I slept badly the night before which may have influenced it. Oh well, tomorrow is another day.

    I had left over energy afterward, so I did a short run.