What Was Your Work Out Today?

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Replies

  • BigMech
    BigMech Posts: 386 Member
    Leg Day Today, went high volume today, as my legs were still pretty sore. I don't bounce back as quick as I did in my 40's.

    Stretched
    28 minutes on the spin bike, average heart rate 141
    21 minutes walking on the treadmill, average hear rate135

    44 minutes weightlifting, average heart rate 124

    Front Barbell Box Squats: 6 * [email protected]
    Crunches: 6 * 25
    Sumo Barbell Deadlifts: 5 * [email protected]
    Side Bends: [email protected], [email protected], [email protected], [email protected], [email protected]
    Step Ups: 8, 8, 8, 8

    Stretched
  • nossmf
    nossmf Posts: 5,164 Member
    BigMech wrote: »
    I don't bounce back as quick as I did in my 40's.

    Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.

    Today was back day: pullups, BB rows, BB shrugs, machine rows, DB side bends, side planks, preacher curls
  • AnnPT77
    AnnPT77 Posts: 26,908 Member
    edited December 2022
    More stationary bike, the usual format, as usual just ride while playing games on my phone. 😆 I'm still trying to keep the bike pretty easy pace, whatever pace I'm feeling without giving it a lot of thought or trying to push hard. Today, 91W average on the 10k, dropped way back to 52W on the 3' CD. All Z3 and below, peaked at about 65% reserve, 75% max.
  • BigMech
    BigMech Posts: 386 Member
    nossmf wrote: »
    BigMech wrote: »
    I don't bounce back as quick as I did in my 40's.

    Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.

    I like to torture myself in the gym. I've been doing box squats to make sure I'm getting depth, as I haven't been squatting in close to 3 years.

    The recovery isn't as bad as I made it sound. I was just sore yesterday, feeling better today.
  • BigMech
    BigMech Posts: 386 Member
    Good workout today.

    Stretched

    28 minutes on the spin bike, average heart rate 142
    21 minutes walking on the treadmill, average heart rate 135

    48 minutes weightlifting
    Superset: Barbell bench-press, Wide grip lat pulldowns, Seated dumbbell overhead press
    Chest: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]
    Back: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected], [email protected]
    Shoulders: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]

    Superset: Rope triceps press-downs, Crunches, Cable biceps curls, Landmine twists
    Triceps: [email protected], [email protected], Drop set: [email protected], [email protected]
    Crunches, 20, 20, 20, 20
    Biceps: [email protected], [email protected], Drop set: [email protected], [email protected]
    Twists, 10, 10, 10, 10

    Stretched
  • MikePfirrman
    MikePfirrman Posts: 3,267 Member
    edited December 2022
    After doing my (abbreviated) hard interval workout on Monday, I felt kind of bad on Monday night. So, yesterday and today, I just did around an hour of really easy cardio. Feeling pretty good now. We're talking barely getting out of Warmup stage (or staying in it) -- for me, that's like around 80 to 115 HR. Beats doing nothing. When I'm feeling just a bit bad, super easy cardio tends to make me feel better. Pushing it has the opposite effect, at least for me.
  • mtaratoot
    mtaratoot Posts: 9,290 Member
    I went back to the gym today. I wasn't planning to swim, but there were only two people in the pool, and my favorite lane was open. I put on my jammers and went over to swim one extra lap than yesterday. My device for some reason didn't record my last length. That's OK. I had a nice 3100 yard swim.
  • AnnPT77
    AnnPT77 Posts: 26,908 Member
    Rowing machine again, same format I've been doing, tonight trying to hold Z3 and under, but flirting with the top end of Z3 a lot, so oops a little and technically ended up with 1:40 in the first 3bpm of Z4 (not that that's a real firm boundary . . . .).

    Between pieces/row in-outs/CD, 8123m in 777 strokes; on the pieces, averaged 2:29.2 pace at 19spm.

    Watching Force Curve and correcting, but not very attentively; spending some mindshare on fast hands away & body over, slower slide.
  • drmwc
    drmwc Posts: 844 Member
    Tuesday
    Climbing, 2 hours.
    I started off well, but faded very quickly. It's possible I hadn't recovered from Sunday's mega session; I was super pumped at the end.

    Weight: 142 pounds. I have been on a cut, and do seem to have lost about 1 pound a week for a few weeks. (I got to my heaviest in 4 years at 148 pounds at the start of the cut. 142 is close to my lightest in 4 years.)

    Wednesday
    I ordered a skip. So I cut down a tree in my garden and walked the trunk and branches out to the skip.

    I don't know why I have an office job. Moving around is a lot more fun
  • BigMech
    BigMech Posts: 386 Member
    Lower body and core work today.

    Stretched

    32 minutes on the spin bike, average heart rate: 143
    21 minutes walking on the treadmill, average heart rate: 136

    51 minutes lifting weights
    Barbell Box Squats: [email protected], [email protected], [email protected], [email protected], [email protected], drop set: [email protected], [email protected], [email protected]
    Crunches: 20, 20, 20, 20, 20, 20, 20
    Romanian Deadlifts: [email protected], [email protected], [email protected], [email protected], drop set: [email protected], [email protected], [email protected],[email protected]
    Cable Crunches: [email protected], [email protected], [email protected], [email protected], [email protected], [email protected]
    Step-ups, 8 each side * 4
    Landmine twists: 10 * 4

    Stretched

    The squats are kicking my butt. I lost so much flexibility while out of the gym during Covid. It is going to take some serious work to get my range of monition for squats back! The leg press machine I ordered should be here next week, and will give me more options to strengthen my legs while I work on my flexibility for squats.
  • nossmf
    nossmf Posts: 5,164 Member
    Push Day for Hump Day! (Yes, yesterday was Hump Day, but I slept in, so I did yesterday's workout today.)

    Cable Internal/External Rotation 3x15
    Bench Press 5x10,8,6,4,2
    Incline DB Press 3x10
    Decline Cable Fly 3x10
    Seated BB OHP 3x12,10,8
    Cable Pushdown 3x12,10,8
    Cable Woodchoppers (High, Low, Mid) 3x10
    Cable Perloff Press 3x15s
  • MikePfirrman
    MikePfirrman Posts: 3,267 Member
    Did 2K X 3 intervals on the rowing machine with 3 minutes rest. Got them in. Was shooting for four but 3 made me happy enough. 2:13 pace, 22 SPM, unstrapped. Did them unstrapped so I didn't go out too hard. Felt decent. Nowhere near the paces I was before the flu but I wasn't dying, so that's a step in the right direction! :D

    Lifting tonight at the new gym. Probably won't go too hard. Might do some Stairmaster too depending on how I'm feeling.
  • AnnPT77
    AnnPT77 Posts: 26,908 Member
    Stationary bike, usual thing, going for easy/moderate steady state. I though it was going to be go-slow Thursday when I first started, but I sped up after warming up for a while, so ended up at 91W average for the 10k piece, about like usual. 16,045m overall (including the 3' CD).

    A little more Z2 than Z3, but not super far off an even split between the two for most of the total workout time. Average HR 122 (about 68% HRmax), peak 136 (about 76% HRmax).

    Two sorta-milestones with one workout: I hit the halfway point of the C2 Holiday Challenge (currently at 104,832m out of 200,000 planned by Christmas Eve, in a context where bike meters count as half-meters - a tiny bit ahead of schedule), and hit 2x the Garmin default goal of 150 activity minutes weekly (currently at 303 - note that it counts whatever it thinks is higher-than-moderate exercise as double minutes).
  • siberiantarragon
    siberiantarragon Posts: 200 Member
    edited December 2022
    Ran 1.5 miles in around 15 minutes on the treadmill with stretching before and after. Then did various weight exercises (That pull down machine thing with 7.5lbs for one arm and 12.5lbs for both arms. 5lbs bicep curls, overhead reach, and tricep kickback, and 10lbs kettlebell squats). Overall went well except I got some really bad cramps in my arm and ribcage area during the running. It might be because it's that time of the month, since that hasn't happened before.

    My goals with exercise are for it to help with my panic attacks and anxiety disorder. I've been working out regularly for about a week and a half and so far it's been going pretty well. When I started my time for the mile on the treadmill was around 14 minutes and now it's 9:42 and I can even run 1.5 miles at that pace. My goal is to run a 5k in March in under 30 minutes. After that my goal is to beat my high school PR for the 5k (24:20).
  • RosyBest
    RosyBest Posts: 298 Member
    I do 2 workouts per day.

    Home Routine:
    125 squats
    125 crunches
    125 kettlebell seings/lifts

    Gym routine:
    Elliptical
    Bike
    Chest press
    Leg press
    Leg extension

    This works for me. I also increase my levels/ weights monthly.
  • BigMech
    BigMech Posts: 386 Member
    It was cardio and core day today, need a day off from lifting now and then.

    Stretched

    45 minutes on the spin bike, average heart rate: 139
    31 minutes walking on the treadmill, average heart rate: 132

    29 minutes of core exercises
    Crunches: 30, 30, 30, 30, 30
    Landmine Twists: 10, 10, 10, 10, 10
    Kettle Bell Pass-Arounds: 20, 20, 20, 20
    Windmills: 10, 10, 10, 10
    Shoulder Mobility Exercises

    Stretched
  • nossmf
    nossmf Posts: 5,164 Member
    Friday's are cardio only, not only a day off from lifting ala @bigmech, but also longer cardio means more calories burned means I can relax my diet on Friday night, lol. Especially important for date nights like tonight, where I don't know in advance what my wife will choose for us to eat.

    One hour elliptical hills, must've hit a little harder than usual as normally I finish my time having burned 580 calories, but today was over 600 in the same span. Watching movies while going helps.
  • AnnPT77
    AnnPT77 Posts: 26,908 Member
    Varied my usual alternation, and stationary biked again today. It takes a little less time to do my current basic bike workout vs. row, and I gave myself a little more schedule flexibility today by biking soon after I got up (late) this morning. I'm usually comatose in the AM, but it went OK, pretty much in the normal SS range, 91W average on the 10k (with a bit of intentional push in the last few hundred meters to be > 90), 70W on the CD, more Z2 than Z3, HR average about 69% HRmax (piddling 55% reserve), peak at about 79% HRmax (70% reserve).

    After a panic-fast shower, I drove out to a local nature center for a short (2mi) casual (2.5mph) social walk with a friend - down into a river bottom, then back up. She's wonderful company, and I very much enjoyed this . . . this but we tend to limit duration/speed because she's also working inspiringly steadily to improve her fitness in the face of multiple chronic health conditions (not obesity-related, BTW - autoimmune awfulness, mostly). Cool (mid 30s, a very few degrees above freezing), but it was nice to be outside. Highlight: Two white-tailed deer leaping through downed tree-trunks just a few feet off our path.

    I thought maybe Garmin was subtracting walking fitness age points for me lately because of a couple of recent walks after lunch-with-beer. Seems not: It's estimating me older another year today, to 36 (actual chronological: 67). Not good. Also not major. These estimate-y things take a back seat to subjective happy life, y'know? But still . . . ?
  • BigMech
    BigMech Posts: 386 Member
    Beast mode was engaged this morning, hit a bunch of new highs. Cardio and Upper body Lifting.

    Stretched

    40 minutes on the spin bike, average heart rate: 138
    22 minutes walking on the treadmill, average heart rate: 138

    54 minutes lifting weights:
    Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine overhead press
    Chest: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected], [email protected]
    Back: [email protected], [email protected], [email protected], [email protected], Drop set, [email protected], [email protected], [email protected], [email protected]
    Shoulders (each arm): [email protected], [email protected], [email protected], [email protected], Drop set, [email protected], [email protected], [email protected], [email protected]

    Superset: Cable triceps press-downs, Crunches, Dumbbell concentration curls, Landmine twists
    Triceps: [email protected], [email protected], Drop set: [email protected], [email protected], [email protected]
    Crunches: 20, 20, 20, 20, 20
    Biceps: [email protected], [email protected], Drop set: [email protected], [email protected], [email protected]
    Twists (each side): 10, 10, 10, 10, 10

    Stretched

    Amazing what a rest day from lifting will do for you!