What Was Your Work Out Today?
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Winning4EJ wrote: »Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts
).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)
Rowing!!!Nice!!!
Do you row, @Winning4EJ ?0 -
Deadlifts... Tested my 1rm in preparation for my next mesocycle. 😊 New PR!!4
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Tuesday and Wednesday I had work events in the evening, so I missed scheduled gym day, and then I missed a day I could have caught up. Today was run down and de-motivated so I went and did the minimum- the basic full body and no assistance:
- Muscular activation and prehab
- Front squats- 5 sets of 5
- Bench press - 5 sets of 5
- Chinups - 5 sets of 6
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Winning4EJ wrote: »Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts ).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)
Rowing!!!Nice!!!
Do you row, @Winning4EJ ?
No but there's something about it I've always admired and enjoyed watching. Closest thing to rowing for me are the rowing machines at the gym.1 -
Incline treadmill walk today, forty minutes. Deadlifts tomorrow!2
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Short but sweet and brutal on leg day.
Did warmups on squats then did a superset of 3 exercises:
Leg extensions to failure (15 ended up being the number)
High bar backsquats with my heels on 5 lb weights until (assumed) failure (12 actual reps)
Then immediately into seated leg curls until failure (12) (same weight I used for extensions and that I normally do 15 pretty easily)
And I’m toast and trying not to puke now.3 -
Nice moderate pace steady state row in bow of the quad this morning, the usual roughly 7k, on a lovely morning. One of our boat mates today is just coming back to rowing after a bout of Covid, still fatigued, so we took it easy rather than pushing the pace.
One of the interesting things about sculling (two oars per person) is that within a certain range, people in a boat can be working at quite different intensities/power (as long as they move at the same strokes per minute). The recovering person said she was going very light, almost trailing the oars through the water; I was at a more medium pace, pushing harder than that. (I won't speak for the other 2.
)
There was a double out with us practicing for the head race on the 30th . . . we didn't even keep up. 1 -
Full body workout in the gym this morning, can barely remember any of the exercises I did! Have been feeling ill the past few days and very demotivated but still made it to the gym when I was very very tempted to stay in bed instead. Also got in 10000 steps, which is the first time in a while, my average is about 7000. Not a great deal different but all helps.3
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Short but sweet and brutal on leg day.
Did warmups on squats then did a superset of 3 exercises:
Leg extensions to failure (15 ended up being the number)
High bar backsquats with my heels on 5 lb weights until (assumed) failure (12 actual reps)
Then immediately into seated leg curls until failure (12) (same weight I used for extensions and that I normally do 15 pretty easily)
And I’m toast and trying not to puke now.
Glad to have you in the iron family (fellow lifter), but I could not be satisfied with your routine. Not only do I use sets-to-failure very sparingly, but your total volume is very small compared to the routines I prefer. Glad it works for you, though!0 -
Coming off my second graveyard shift and needing to return my body's circadian rhythym to a daytime-awake cycle, I hit the gym for more cardio, repeating my hour of elliptical hills from two days ago. Followed this up by walking all over kingdom come and the mall as my wife took advantage of me being off work to do a blitz of shopping. Hate to eat my pizza tonight with milk rather than Pepsi, but want to avoid the caffeine so when I hit the rack tonight, I SLEEP. Especially since tomorrow I have to be up at 5:30 to take my daughter to her high school marching band inter-school competition.1
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Mixed it up slightly today. Usually it would be deadlifts with back & abs assistance. But as I have more time on Saturday and did my Bro work as assistance (it takes a decent amount of time):
- Warmup
- Deadlifts- set of 5, set of 3, set of 4 (this was As Many Reps As Possible, target at least 1)
- Overhead press- set of 5, set of 5, set of 8 (AMRAP, target at least 5)
- Behind the neck overhead press- five sets of ten with the empty bar
- Strict chinups- 5 sets of 7
- EZ-bar preacher curls- 5 sets of 13/14
- Cable tricep pushdowns- 5 sets of 12/13
- Pec deck- 4 sets of 8
- High position chest-supported rows- 4 sets of 8
- Forearm curls/extensions- some
- McGill Big Three- all three movements, about 20 seconds per position per side
I am taking a break next week- I work overseas and will be going to see my daughter. As I will be mostly off work I am toying with the idea of doing a six-day push/pull/legs split while I am there.3 -
Managed to wangle an extra day's horse riding today, so sacked off the gym and went out. All looking good until my horse felt lame in trot. Didn't want to push it so after it happened a few times I stayed in walk and pootled home. As I was just walking I tried to focus on my position and posture in the saddle instead.
This afternoon I did decide to pop to the gym but just to do 30 minutes of cycling, increasing resistance each minute for the first 15 minutes and then decreasing each minute until the end.2 -
Almost 2 hours ...Walked to the gym, then treadmill walking and a bit of running, elliptical, lower body weights and some stretching.2
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@nossmf my legs are easily my best body part. I’m doing that workout that way so I can do less on the squat and still work at failure and get in and out quickly. I do 3x sets on leg extensions and leg curls on one of my back days most weeks to add some volume (so I get legs 2 days each week). Honestly my legs aren’t my focus on my year+ long cut back from being a very overweight 5’10” 288 lbs.
And just to put into perspective I “can” do 405 for 8-10 reps, but this allows me to fail/nearly fail with 275, which is much safer considering I don’t have a spotter ( I do set my safety rails about 1-2” below my bottom of the lift tho and have tested bailing with that weight). Also, it’s just my quads failing. My stabilizers on my back, glutes, and hamstrings are all good when I “fail” this way. On a normal set close to failure my quads are fine and it’s more those other 3 that give way, making me more unstable at/close to failure1 -
Chest/shoulders/arms today
3x10 barbell incline press
3x12 cable lateral raises
3x10 weighted dips
2x superset of bicep curls and seated skullcrushers2 -
Rowed bow in the double this morning for the usual almost 7k. Tonight was a moonlight row at the club, but I ended up as coxswain in a quad . . . not any kind of workout, just lots of shouting and a little steering. Beautiful evening on the river! 1
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I don't like structured workouts. I prefer to get the exercise in fun or productive ways. We moved a few months ago and still have a lot of boxes to unpack and things to move upstairs from the basement. The house can always be cleaner, the gardens tended, the yard mowed, the porch swept. Our mailbox is at least 150 feet (46 m) from the house up a pretty good grade. When I was younger and didn't have back problems, I enjoyed roller blading, cycling, and just dancing around the house while I cleaned. I found out yesterday that a 150 lb person burns 90-100 calories just standing for 1 hour. So, get a standing desk at work.1
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45 minute incline treadmill walk.2
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2.5 mile hilly trail run yesterday. New bike wheel due back at the shop on Tuesday, so I can get back to some cycling as well.3
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Upper Hypertrophy
Incline Bench Press 4x12
Machine Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec2
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