What Was Your Work Out Today?
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Great workout this morning. Cardio, Leg Day and Core
Stretching
54 minutes on the spin bike, HR: 126/163.
45 minutes on the treadmill, HR: 113/125.
56 minutes lifting weights, HR 108/142.
Leg Press, 11 sets
- 15@180, 15@270, 12@320, 12@360, 10@410, 10@450, 8@500, 8@540, 8@350, 8@270, 12@180
Cable Crunches, 9 sets
- 15@90, 15@95, 12@100, 12@105, 10@110, 8@115, 8@120, 5@125, 10@80
Sumo Barbell Deadlifts, 8 sets
- 10@115, 10@135, 8@155, 8@175, 8@195, 6@215, 6@165, 8@115
Kettlebell Pass Around 6 sets
- 10@30, 10@40, 8@50, 8@50, 8@50, 8@50
Shoulder Mobility Exercises
Stretching
I've got the rest of the week off, so I put in some extra cardio today. Felt good today, cranked out lots of good reps!
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A good day, exercise-wise, I guess.
In the morning, a 7k coached row in bow of the double, lots of good drills and some harder intervals at the end to consolidate the lessons, temperatures already in the 80s F (26+ C) and humid.
Later, my usual Wednesday amble from the distant farmers market parking to the farmers market and back, temps by then more like 90 F (32 C). (I ate a lovely and delicious passion fruit, mango and kiwi ice pop while I was there, to counter the heat.)
This evening, the learn-to-row class was all out in singles, and the water was pretty flat, so I took my skinny racing single out for the first time to row amongst them and help out as needed. (No swimming on my part, thankfully.) Also the first time I've carried it solo this year, boathouse to dock and back. It's not heavy (little over 31 pounds) but quite unwieldy (26 feet long). By this time, it was back down to the upper 80s F, which is plenty hot enough and then some, if you ask me.4 -
17 minutes on an elliptical, regular 'first thing in the morning' routine.
45 minute group fitness class at the local YMCA later in the morning.
An hour of dragon boat paddling practice in the evening.4 -
Today, my workout included jogging, push-ups, and stretching.
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Saturday I took a couple friends up a local mountain. In all their years, they had never been. We had a nice hike, but it started raining and hailing on us as we got to the top. No good views. Just cold wind and rain. They'll go back.
Today I took another friend who's lived in the area about three years and had never been. He drove because he has a "new" car - a 1998 Subaru. He was carless as long as I've known him. The hike was a bit of a stretch for him, but he enjoyed it. We had views of the Cascade volcanoes from Mt. Baker to the south to Mt. Rainier over 200 miles north. We could also see waves crashing onto the shore over on the coast. Gorgeous day, and not even too windy. Lots of wildflowers!
5 -
Great workout this morning. Cardio, Push Day and Core.
Stretching
65 minutes on the spin bike: HR 127/156.
35 minutes on the treadmill: HR 110/120.
64 minutes lifting weights: HR 109/140.
Barbell Bench Press: 12@135, 10@155, 7@175, 5@195, 6@165, 10@135
Barbell Overhead Press: 10@75, 8@95, 6@110, 4@120, 6@95, 8@75
Cable Crunches: 12@90, 10@100, 8@110, 5@120, 12@90
Incline Dumbbell Press: 12@45, 10@55, 7@65, 4@75, 6@60, 10@45
Cable Triceps Press Downs: 12@50, 10@70, 8@85, 5@100, 8@70, 8@50
Landmine Twists: 10@20, 10@30, 10@40, 8@50, 8@20
One-Armed Landmine Overhead Press: 10@30, 10@40, 8@50, 10@30
Dumbbell Chest Fly: 10@25, 10@30, 8@35, 8@25
Overhead Cable Triceps Extensions: 10@40, 10@50, 8@60, 8@40
Dumbbell Cross Body Raises: 8@25, 7@30, 6@35, 6@25
Stretching2 -
Lower Body
Rack Pull 5x10
Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunch 4x15
My commute via interstate between cities for my job has been a nightmare this week, with a different accident every day causing massive traffic jams and turning a one-hour commute into two+ hours. It's really zapped my energy to hit the gym after work, which is why I'm only on my second workout of the week on Thursday. Combine that with a hitch in my hip limiting what leg movements I could do comfortably today, and not exactly my best workout.
4 -
Good to you here as well @nossmf. I won't let losing the newsfeed impact my workouts or motivation. Still hitting it hard as ever between Cardio and Weight Lifting. I really need to get back out on my road bike this summer and get some good miles in to add some more variety.
It is a shame they took away the newsfeed, it was a great motivator to see all those people in my friend list working hard. Good to see that folks here are still at it!Glad to see you back in here, @bigmech. Was wondering if the loss of the newsfeed would put a damper on your workout spirit, but obviously not!
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Even though your "light" workouts are still twice the burn of my intense ones, lol.2
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Awesome workout this morning. Cardio, Pull Day and Core.
Stretching
65 minutes on the spin bike: HR 127/159
35 minutes on the treadmill: HR 120/130
77 minutes lifting weights: HR 105/138
Prone Grip Lat Pulldowns: 12@130, 10@160, 8@180, drop set: 5@200, 6@165, 8@130
Dumbbell Concentration Curls: 10@30, 8@40, 6@45, drop set: 4@50, 6@40, 8@30
Landmine Twists: 10@20, 10@30, 10@40, drop set: 8@50, 8@20
Bent Over T-Bar Rows: 10@115, 8@150, 8@175, drop set: 6@200, 6@150, 8@115
Face Pulls: 10@40, 10@50, 8@60, drop set: 6@70, 8@40
Kettlebell Pass Arounds: 10@30, 10@40, 8@50, 8@50
Barbell Shrugs: 10@185, 8@255, 6@305, drop set: 4@355, 6@255, 8@185
Straight Arm Lat Pulldowns: 10@50, 10@60, 8@70, drop set: 6@60, 8@50
Dumbbell Cross Body Curls: 8@30, 8@35, 6@40, drop set: 6@45, 8@30
Cable Crunches: 12@90, 10@100, 8@110, drop set: 5@120, 8@90
Shoulder Mobility Exercises
Stretching
Felt great today and hit the cardio hard and thew around some good weight. If only every workout could be like this!
3 -
Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (55lbs)
Triceps press 3x12 (85lbs)
Torso rotation 3x12 (90lbs) both sides
Abdominal 3x12 (145lbs)4 -
Yesterday, exercise was a twilight row in the barge, a summer solstice party at the rowing club. I got home too tired to post, but it was very fun, and a pretty night. I feel OK posting this photo (taken about 9:45 PM), since I think no one is identifiable. (The bright yellow shoulder on the right-hand side of the photo, farthest from the camera, is me.) Several people from this year's learn-to-row class joined in, which was fun, too.
Today, I rowed bow in the quad, with one of my longtime rowing buddies in stroke and 2 people from last year's learn to row class (mother and daughter) in 2 and 3 seats between us. The daughter had never rowed any multi-rower boat before, just singles. She did fine - both did. It was already hot (on its way to 90+ F later, 32+ C), and probably around 90% humidity after storms last evening (before the night row) and fog this AM. We didn't row hard, but every piece of my clothing was sweat-soaked by the end of the row. At least it was overcast: Full sun would've felt even hotter.3 -
Upper Body
Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec2 -
Awesome workout this morning. Cardio, Leg Day and Core.
Stretching
53 minutes on the spin bike: HR 125/157.
35 minutes on the treadmill: HR 112/128.
72 minutes lifting weights: HR 108/160.
Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, 6@590, drop set: 4@640, 6@450, 8@270
Cable Curls: 15@90, 12@100, 10@105, 8@110, 6@115, 5@120, drop set: 4@125, 8@85
Hex Bar Deadlifts: 10@125, 8@175, 8@205, 6@235, 5@255, drop set: 3@275, 4@225, 6@175, 6@125
Kettlebell Pass Around: 12@30, 10@40, 8@50, 8@50, 8@50, 8@50
Barbell Box Squats: 8@45, 6@65, 6@85 6@105, drop set: 4@125, 6@85, 8@45
Shoulder Mobility Exercises
Stretching
Pushed hard on leg day today, though I started to run of gas by the time I got the box squats.
In other news, I finally got back below 300lbs, 299.2 this morning!
3 -
Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (25lbs) single arm
Back extensions 3x12 (150)
Abdominal 3x12 (165lbs)
I went up 20lbs on mid row, 20lbs on abdominal, 5 lbs on single arm row and 5 lbs on back extension today.3 -
Coached row, just a bit over 10k. Mostly one- and two-part pause drills, cut the cake, and that sort of thing. Two 1k hard rowing with spm rating capped at 24 just before the ending cooldown, with a brief paddle down and water break between the 1k pieces. Seven boats lined up across the river, so slightly complicated traffic pattern at times. I was advantaged in that by being the slow boat (li'l ol' lady in a wide recreational single, not even a racing single
), so when we gathered to start a drill or piece, most of the boats got ahead of me (out of my way ) quite quickly. Only the women's double from our club was even close to me (just a bit faster) most of the time.
Amusing moment, to me: At one point while we were gathering the boats so chatting, I said something about my wide boat, and one of the college guys rowing a skinny racing single said "that thing cuts through the water like a knife through steel".
It was "only" around 75 F (24 C) at the start, but full sun and very humid, so every item of my clothing was fully sweat-soaked by the end. I'm sure partly due to the heat/humidity, well over half the time was Z3/Z4, and HR topped out 11bpm above 220 minus age. Chart looks like it stayed close to that for around 5 minutes with the last 1k piece. Down by around 50 bpm by 2 minutes after the end of the piece, though we were still rowing (cool down pace) most of that time. I'm reasonably happy with that.3 -
Lots of amazing beach walks here on Prince Edward Island.4
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8k run and swimming3
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P90X Chest and Back. 1hour3
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