What Was Your Work Out Today?

nicsflyingcircus

Lat pulldown 1x5 (105lbs)⬆️, 3x12 (85lbs)
Front pulldown 3x12 (100lbs) ⬆️
High row 3x12(90lbs) ⬆️
Mid row 1x7 (185lbs)⬆️, 3x12(165lbs)⬆️
Rear delt fly 1x10 (40lbs)⬆️, 2x12 (35lbs)
Back extension 3x12 (175lbs) ⬆️
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (185lbs)

Increased alot of weights. Accidentally too far on the mid row machine, lol.

drmwc

I spent the week diving Southern reefs (mainly) and a couple of wrecks in the Southern Red Sea. It was nice; the diving was stunning.

I got some form of gastroenteritis. That added a random gambling element to the dives; pretty much all of us came down with the same thing; would anyone follow through and need a new wetsuit? (No-one did.)

I did all the dives; 19 I think. My air consumption was very low; I came up with loads of air left every dive.

BigMech

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

Stretching

45 minutes on the spin bike: HR 126/151
35 minutes on the treadmill: HR 121/137
53 minutes lifting weights: HR 114/157

Overhand Grip Lat Pull Downs: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
EZ=Bar Curls: 15@35, 12@45, 12@55, drop set: 10@65, 10@35
Landmine Twists: 12@bar+10, 12@bar+10, 12@bar+10, 12@bar+10
Seated Cable Rows: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shrugs: 12@135, 10@165, drop set: 10@195, 10@135
Straight Arm Lat Pull Downs: 10@40, 10@50, drop set: 10@60, 10@40
Dumbbell Curls: 12@15, 10@20, drop set: 10@25, 12@15
Cable Crunches: 15@70, 15@70, 15@70, 15@70

Stretching

Slowing getting over what ever creeping crud I picked up on the plane on the way back home on Tuesday. Just a stuffed up nose and post nasal drip, but annoying.

nicsflyingcircus

Seated leg press 3x12 (155bs)
Seated calf raise 3x12 (120lbs)
Leg curl 3x12 (120lbs)
Leg extension 1x12, 1x10 (85lbs), 1x12 (65lbs)
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (150lbs)
Torso rotation 3x12 (105lbs) both sides

Skipped the abdominal crunches. My usual machine is under repair and the other style one had a line.

nossmf

@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?

nossmf

Upper Body - Hypertrophy

Incline Bench Press 4x10
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
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

I tried the new reverse fly machine for the first time for just a couple reps today, think I'll replace the face pull with the reverse fly going forward.

mtaratoot

nossmf wrote: »

@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?

It's available as a "special character" in many typefaces on a word processor. On my phone, it's an "emoji" listed with "special characters."

nicsflyingcircus

nossmf wrote: »

@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?

Yeah, they are an emoji. I track my workouts in a note on my phone, so I just added the emoji there, then copied and pasted over

nossmf

Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25

BigMech

Good workout this morning. Cardio, Leg Day and Core.

Stretching

45 minutes on the spin bike: HR 128/162
35 minutes on the treadmill: HR 115/131
52 minutes lifting weights: HR 104/151

Leg Press: 15@180, 15@230, 15@270, 15@320, drop set: 15@360, 15@180
Cable Crunches: 15@70, 15@70, 15@70, 15@70, 15@70
Hex Bar Deadlifts: 10@105, 10@125, 10@145, 10@165, drop set: 8@185, 10@105
Kettlebell Pass Arounds: 10@30, 10@30, 10@30, 10@30, 10@30
Barbell Calf Raises:12@45, 12@75, 12@95, drop set: 12@115, 12@45
Box Squats: 10, 10, 10, 10

Shoulder Mobility Exercises
Stretching

AnnPT77

Friday, rowed 3 seat in the quad. It was sort of a steady-state row, but (especially since our stroke rower was setting a slightly higher cadence), I decided to do about half the distance (3-3.5k-ish) as 10 strokes hard, 10 strokes easy. (Yes, this can be done in rowing: Power application isn't linearly related to cadence; everyone in the boat needs to keep the same cadence (spm), but in sculling - two oars per person - different people can be apply different amounts of power. I worked hard. )

Saturday, stroke (4 seat) of the quad, coached row. We did two-part pause drills, wide-grip rowing, 0 to 60% acceleration on the drive, 0 to 100% acceleration on the drive, then wrapped up with some pyramid intervals of pushed-power rowing alternated with easy paddling.

Decent bit of Z4 heart rate rowing both days.

Lietchi

No workout yesterday, I barely had the energy to prepare a simple dinner after work 😋

Today a 6km run, 5km steady-state and then two 0.5kph speed increases for the last kilometer. 41min22sec. Not the greatest feeling, it felt a bit labored, but fortunately 6km goes by quite quickly (especially while watching TV).

BigMech

Great workout today. Cardio, Push Day and Core.

Stretching

53 minutes on the spin bike: HR 120/149
45 minutes on the treadmill: HR 115/130
67 minutes lifting weights: HR 113/150

Barbell Bench Press: 10@135, 8@155, 6@175, drop set: 4@190, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@120, 6@100, 8@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 10@40, 8@50, 6@60, drop set: 4@70, 6@55, 8@40
Cable Triceps Press Downs: 10@40, 8@60, 6@80, drop set: 4@100, 6@75, 8@50
Landmine Twists: 10@bar+10, 10@bar+20, 10@bar+30, 10@bar+40
One-Armed Landmine Overhead Press: 10@bar+30, 8@bar+40, 6@bar+50, drop set: 4@bar+60, 6@bar+45, 8@bar+30
Dumbbell Chest Fly: 10@15, 8@20, 6@25, drop set: 4@30, 10@15
Overhead Cable Triceps Extensions: 10@30, 8@40, 6@50, drop set: 4@60, 8@30
Dumbbell Cross Body Raise: 10@10, 8@15, 6@20, drop set: 4@25, 8@15

Shoulder Mobility Exercises
Stretching

Felt much better this morning, ramping the weights back up after vacation. Felt good to push some heavier weight!

nicsflyingcircus

Incline press 3x12 (50lbs)
Decline press 2x12, 1x10 (60lbs)
Chest press 2x12, 1x8 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (20lbs) single arm
Abdominal 3x12 (100lbs), different machine than usual

Lietchi

To finish off the week 'in style': an 11km run today in 1h18min, steady-state all the way.

Total mileage for the week was 35km precisely, that's a gradual increase over a month or so from the 30km per week I was averaging before. A little tweak in my foot occasionally the past days, so I’ll have to watch out (I've had plantar fasciitis in the past, so not keen to go down that road again).

BigMech

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

Stretching

45 minutes on the spin bike: HR 134/165
35 minutes on the treadmill: HR 121/136
67 minutes lifting weights: HR 111/137

Prone Grip Lat Pull Downs: 10@120, 8@150, 6@180, drop set: 4@205, 6@170, 8@130
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 4@115, 6@85, 8@55
Landmine Twists: 10@bar+20, 10@bar+30, 8@bar+40, 8@bar+50
Seated Cable Rows: 10@120, 8@150, 6@180, drop set: 4@210, 6@170, 8@130
Resistance Band Face Pulls: 10@170, 8@190, 6@210, drop set: 4@230, 8@170
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shrugs: 10@135, 8@225, 6@295, drop set: 4@345, 6@245, 8@135
Straight Arm Lat Pulldowns: 10@40, 8@50, 6@60, drop set: 4@70, 8@40
Dumbbell Curls: 8@30, 6@40, drop set: 4@50, 8@30
Cable Crunches: 12@80, 10@90, 8@100

Shoulder Mobility Exercises
Stretching

I pushed hard on the cardio, moved some good weight!

nossmf

Upper Body - Power

Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

SafariGalNYC

SoulCycle with weights. Tried Arctrainer for first time today to prep for an intense hike coming up. Was great!

nicsflyingcircus

Lat pulldown 1x6 (105lbs), 3x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 3x12 (90lbs)
Mid row 1x12, 1x11, 1x10 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (105lbs)

Continuing to use the alternate abdominal crunch machine, went up 5lbs. Think I'll stick with it even when they fix the one I was using, because I can feel it alot more, it seems.

nossmf

Some exercises are like that, work the same muscles but from a slightly different angle or plane of motion or resistance profile or any of a number of reasons, one feels better than the other. As long as both do the job, do the one which feels better.