What Was Your Work Out Today?

nossmf

Wednesday:

Cardio: Treadmill, incline walk - 350 calories

Lietchi

So Wednesday was a rest day.

Didn't feel very energetic yesterday, but managed a shortish strength training session:
Dumbbell bench press, 3 sets flat, 1 set incline
3 sets hanging leg raises
3 sets step ups
3 sets side raises

Today a long run after two days without cardio: 12km in 1h24min27. Smooth run, managed more than an hour under 140bpm at 8.5kph. Increased to 9kph for the final km.

J72FIT

Week 2/8
Easy Strength
HSPU - 3x3
Bent Knee Front Lever - 3x3
Dead Lift - 2x5x156lbs
Goblet Squat - 2x5x32k
Ab Wheel - 1x10
Walk - 3mi

BigMech

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

Stretching

65 minutes on the spin bike: HR 130/159
35 minutes on the treadmill: HR 113/126
56 minutes lifting weights: HR 110/146

Barbell Bench Press: 12@135, 10@150, 8@165, drop set: 6@180, 10@135
Barbell Overhead Press: 12@65, 10@75, 8@85, drop set 6@95, 10@65
Cable Crunches: 15@80, 15@80, 15@80, 15@80
Incline Dumbbell Press: 12@35, 10@40, 8@45, drop set: 6@50, 10@35
Cable Triceps Press Downs: 12@40, 10@50, 8@60, drop set: 6@70, 10@40
Landmine Twists: 10@bar+20, 10@bar+20, 10@bar+20, 10@bar+20
One Armed Landmine Overhead Press: 10@bar+30, 10@bar+35, 10@bar+40: drop set: 6@bar+45, 10@bar+30
Incline Dumbbell Chest Fly: 10@15, 10@20, drop set: 8@25, 10@15
Overhead Cable Triceps Extensions: 10@30, 10@40, drop set: 8@50, 10@30
Crossbody Dumbbell Raise: 10@10, 10@15, drop set: 8@20, 10@10

Shoulder Mobility Exercises
Stretching

Lietchi

This evening didn't go as planned, my workout was later than expected and then I was even more delayed by a dead HRM battery.
So a mini workout: a 2.5km run in 15min57. Starting at 8.5kph, 0.5kph increases every 500m.

AnnPT77

No surprise, more rowing. It was another coached row day, and on the way there it was spitting rain so I was worried that I'd blown the call on the weather. However, it did clear up as predicted, and the lightning didn't get near until a couple of hours post row, so everything was fine.

I was bow in the quad, and only the quad was being coached: The luxury of full coach-ly attention to the four of us in one boat! We did one- and two-part pause drills, slide control drills, then wrapped up with some ratings (strokes per minute) ladders at increased power. Total distance around 9.5k.

nossmf

Incline Bench Press 4x10

Just as I was getting started, got called out to deal with a family emergency. By the time everything was settled again, restarting the workout was no longer an option.

Lietchi

Double exercise today:
- a 7.4km walk with some friends after lunch. Lovely weather, sunny but not too hot. Made a friend, super friendly pooch


- followed by a run on the treadmill in the evening, not unnecessary after thevery copious barbecue with our friends 🙂 5km in 35min 11sec

BigMech

Forgot to post yesterdays work out.

It was a great workout. Cardio, Pull Day and Core.

Stretching

65 minutes on the spin bike: HR 125/152
45 minutes on the treadmill: HR 111/124
66 minutes lifting weights: HR 108/143

Prone Grip Lat Pulldowns: 12@130, 10@150, 8@170, drop set: 6@190, 8@160, 10@130
Dumbbell Concentration Curls: 12@25, 10@30, 8@35, drop set: 6@40, 8@25
Landmine Twists: 12@20, 10@30, 8@40, drop set: 6@50, 10@20
Seated Cable Rows: 12@130, 10@150, 8@170, drop set: 6@190, 8@160, 10@130
Resistance Band Face Pulls: 12@190, 10@220, 8@250, drop set: 6@280, 10@190
Kettlebell Pass Arounds: 12@30, 12@40, 10@50, drop set: 10@50, 10@30
Barbell Shrugs: 12@155, 10@225, 8@275, drop set: 6@325, 8@225, 10@135
Straight Arm Lat Pulldowns: 12@40, 10@50, 8@60, drop set: 6@70, 10@40
Dumbbell Curls 10@30, 8@40, drop set 6@50, 10@30
Cable Crunches: 15@80, 12@90, 10@100, 8@110

Shoulder Mobility Exercises
Stretching

BigMech

Great workout this morning as well. Cardio, Leg Day and Core.

Stretching

45 minutes on the spin bike: HR 125/155
35 minutes on the treadmill: HR 112/124
51 minutes lifting weights: HR 109/156

Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, drop set: 6@630, 8@500, 10@360, 10@180
Cable Crunches: 15@90, 15@95, 12@100, 10@105, 8@110, drop set: 6@115, 10@80
Barbell Romanian Deadlifts: 10@115, 10@145, 8@175, 8@205, drop set: 6@235, 8@175, 10@115
Kettlebell Pass Arounds: 15@30, 12@40, 10@50, 10@50, drop set: 10@50, 12@30

Shoulder Mobility Exercises
Stretching

J72FIT

Threw my back out so yeah there's that...

drmwc

Saturday
I shore dived Sheringham in Norfolk, doing the chalk reefs. It was lovely; 1.5 hour shallow bimble seeing flounders, crabs, squat lobster and gobies.

Sunday
Climbing. Good fun, I got some technically really difficult slab. 2 hour session.

nicsflyingcircus

Incline press 3x12 (50lbs)
Decline press 3x12 (60lbs)
Chest press 1x10, 1x8 (60lbs), 1x12 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (25lbs) single arm
Abdominal crunch 3x12 (115bs)

BariTheOldMe

Pull day

AnnPT77

Naturally, more rowing.
Just under 7k in bow of the double this morning with my friend J in stroke, all moderate pace because I'd done something to my low back (not major) so was stiff and a bit uncomfortable (maybe just slept wrong, not sure).

Tonight another easy row, only about 2k, I was rowing a rec single close to one of our recent learn-to-row graduates in another single, checking off items on her basic rowing skills test as she completed them. The most amusing part was finding obstacles for her to get safely stuck in so she could demonstrate ability to get out. In most cases, it was harder for her to do the "get stuck on purpose" part than the "escape" part! Either way, the objective of demonstrating good maneuvering in odd circumstances was served. At the end, I failed one of the skills tests that she had to do (backing into the dock), on my first go. (My second try worked, fortunately. ) But she got it in one!

J72FIT

Quick training session while my back recovers...
100 push ups - 5x2/3/5/10
100 face pulls - 5x20
1.5 mile walk...

drmwc

Monday
Climbing. It was supposed to be my weekly lesson. However, trains were broken so I ended up in different gym. I started off really badly. However, after 45 minutes it started to improve, and by the end of 2.5 hours it has turned into a pretty good session.

Tuesday
Day off, so 12 mile walk and some light hang boarding with loads of pull ups.

nossmf

Monday

Strength: Upper Body - Power

Bench Press - 5x5
Cable Row - 5x5
Seated BB OHP - 3x10

Analysis: My work relief showed up an hour late, thus I started my commute an hour late just as rush hour began, thus I got to the gym nearly two hours late and didn't have time for a full workout. This is getting to be a pattern, having to abort workouts or cut them short when I workout after work instead of first thing in the morning before like I prefer. This phase of training new personnel will only be a couple more weeks, then I can return to normal pattern.

Tuesday

Cardio: Incline Treadmill Walk - 1 hour (500 calories)

nicsflyingcircus

Lat pulldown 1x10 (105lbs), 2x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 1x10 (90lbs), 2x12 (80lbs)
Mid row 3x12 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (115lbs)

AnnPT77

Didn't post yesterday's row: I was in 2 seat of a quad, and we were out with a rower from our learn-to-row class who hadn't previously rowed a quad with experienced rowers. She was in 3 seat, i.e., right in front of me. We did some drills, but generally only moderate steady state pace. She did great, but we wanted to keep the first row really manageable and fun for her, which she said it was. It was the usual just under 7k distance, and the weather was perfect.