What Was Your Work Out Today?

nicsflyingcircus

@BigMech and @nossmf thanks. The seperate stacks are pretty much all upper body, by Hammer strength. I'll try some of those!

Italiana_xx79

Day 2 of Les Mills Body Pump. Still a little sore from Monday but I made it through

nicsflyingcircus

Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg curl 4x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 4x12 (140lbs)
Hip abduction 4x12 (140lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)

I accidentally bumped up 15lbs on the torso rotation, lol. Put the pin one block lower than I thought and didn't realise until I'd done all 3 sets of one side, so I stuck with it.

AnnPT77

Another coached row this morning, me in bow of the double. We did 2-part pause drills at various points in the stroke; some "catch at 0% power then increase to X% powerr at the finish" blade-acceleration drills (at X = 60% and 100%); slide control drills with recovery (the part where the blade is out of the water) at 3, 4, and 5 count; and finished up with a pyramid of 10 strokes hard, 10 strokes easy; 20 hard/20 easy; 30/30, 20/20, 10/10; then paddle a bit to cool down. Lots of technical corrections throughout from the coach. Really useful.

Then I worked at learn-to-row class tonight, mostly coaching people through how to land their boat at the dock. (We had them rowing circles in the traffic pattern, landing, re-launching - on repeats.) Landing solo is one of the basic skills they need, and it's harder than you'd think. (Keep in mind, for one factor, that they're rowing opposite the direction they're facing, because that's how rowing works.) The most vigorous thing I did was carry a couple of boats - not much.

BigMech

Good Workout this morning. Cardio, Push Day and Core.

Stretching

45 minutes on the spin bike: HR 131/157
35 minutes on the treadmill: HR 118/135
51 minutes lifting weights: HR 105/138

Barbell Bench Press: 12@135, 12@135, 12@135, 12@135
Barbell Overhead Press: 10@75, 10@75, 10@75, 10@75
Cable Crunches: 15@80, 15@80, 15@80, 15@80
Dumbbell Incline Press: 12@45, 12@45, 12@45, 12@45
Rope Triceps Press Downs: 12@40, 12@40, 12@40, 12@40
Landmine Twists: 10@20, 10@20, 10@20, 10@20
One-Armed Landmine Overhead Press: 12@30, 12@30, 12@30, 12@30
Dumbbell Chest Fly: 10@20, 10@20, 10@20, 10@20
Cable Overhead Triceps Extensions: 12@40, 12@40, 12@40, 12@40
Dumbbell Cross Body Raises: 10@20, 10@20, 10@20, 10@20

Going with high rep work for this rotation through my 3 day split after going heavy for the last 2 splits.

Feel the burn baby!

nolongergordo

This morning was pushups (Bring Sally Up challenge) as well as 30 straight.

Bicep curls 4 x 30

Tricep dips x 20

Then start the day

janicemlove

Tuesday: push+core: chest press/squat/shoulder press/bar; flutter/scissor kicks at the end for core. I've been slacking on gym strength workouts and running more this summer, so trying to get back into it and find a good balance.

Weds: 1.5mi run after work through the neighborhood. At least it was only ~80F.

J72FIT

Dan John’s Armor Building Complex
5x2/3/5-2/3/5(50L50R)
Kettlebell Press

nossmf

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 3x15sec

IanTurner4588

Got up at 5:15 then did a 37mile bike ride before work about 1300 calories burnt. Brings this week's total to 121 miles.

BigMech

Great workout this morning. Cardio, Pull Day and Core.

Stretching

45 minutes on the spin bike: HR 133/165
35 minutes on the treadmill: HR 120/142
52 minutes lifting weights: HR 104/142

Prone Grip Lat Pulldowns: 12@130, 12@130, 12@130, 12@130
Dumbbell Concentration Curls: 10@30, 10@30, 10@30, 10@30
Landmine Twists: 10@20, 10@20, 10@20, 10@20
Seated Cable Rows: 12@130, 12@130, 12@130, 12@130
Resistance Band Face Pulls: 10@160, 10@160, 10@160, 10@160
Kettlebell Pass Arounds: 10@40, 10@40, 10@40, 10@40
Barbell Shrugs: 10@185, 10@185, 10@185, 10@185
Cable Straight Arm Lat Pulldowns: 10@50, 10@50, 10@50, 10@50
Dumbbell Cross Body Curls: 10@30, 10@30, 10@30, 10@30
Cable Crunches: 12@80, 12@80, 12@80, 12@80

Shoulder Mobility Exercises
Stretching

Another high rep day today, and one more tomorrow for leg day.

nossmf

Lower Body

Squats 5x10
Rack Pull 4x10
Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
Cable Crunch 4x10, 15, 20, 25

nicsflyingcircus

Incline press 2x12, 1x9 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (15lbs) single arm
Abdominal 3x12 (165lbs)

I failed my incline press after 9 reps on the 3rd set. Ugh. Same weight as previous. Ah well. Went up 5lbs in triceps press and lateral raise.

nossmf

Don't think of it as "failed". You simply didn't get the max reps desired. For this reason I recommend instead of having a hard rep goal, instead do a rep range, say 8-10 or 10-12. When you can consistently hit the top of the range, it's time to increase weight, and each time you do you drop to the bottom of the range and work your way back up.

Incidentally, my upper body day the other day had most of the exercises performed at 10% less than usual weight. I sure did not fail the workout; I was there, I worked. YOU did not fail; you were there, you worked.

BTW, my wife and my favorite show is "NCIS", and every time I see you make a post I have to stop my brain from automatically seeing "NCISflyingcircus".

nicsflyingcircus

Oh, I mostly meant I failed to get the weight up on the 10th rep. Not super fussed about it.

That's funny about the TV show.