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  • greghei1
    greghei1 Posts: 10 Member
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    First workout with rowing team after 18 months on IR following tears in wrist tendons and separately retearing my ACL/medial meniscus. Sucks to get old.

    Too cold to go on the water, so ergs in the boathouse. Never been so happy to erg.

    3 x 20' steady state row with goal of HR between 145-165, although mine crept up a little bit as I tried to empty the tank in the last couple of minutes of the last set. 2 minutes rest in between the 20' pieces.

    Series of pyramids at different ratings between 18-24 for different periods (e.g., 6'-4'-5'-3'-2').

    15 minutes of core afterwards.
  • e5412
    e5412 Posts: 17 Member
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    10 Mile run yesterday, 1:31:45 (9:11 average)
  • breyn2004
    breyn2004 Posts: 162 Member
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    Shoulders/Triceps

    Lateral Raise, Machine: 3 x 10, 35 lbs
    Overhead Press, Machine: 3 x 10, 65 lbs

    Drop sets:
    Standing Overhead Barbell Press: 3x 10, 40, 30, 20 lbs
    Lateral Shoulder, Machine: 3 x 10, 60, 40, 20 lbs
    Dumbbell Shrugs: 3 x 10, 30, 25, 30 lbs

    Cable Lateral Raise: 3 x 10, 5 lbs
    V-Tricep Extension: 3 x 10, 95 lbs
    Cable Tricep Pulldown: 3 x 10, 60 lbs
    Cable Tricep Extension: 3 x 10, 60 lbs
    Bench Dips: 1 x 20
  • Trimi
    Trimi Posts: 57
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    Squats: 1 x 5 of 200lbs, 220lbs, 240lbs.
    Bench Press: 1 x 10 of 150lbs, 175lbs, 200lbs.
    Chest Press: 1 x 10 of 150lbs, 170lbs, 190lbs.
    Chest Fly: 1 x 10 of 115lbs, 140lbs, 160lbs.

    10:55 minutes of StairMaster - 80 floors (equivalent to the TransAmerica building in San Francisco apparently).
  • TX_Mike
    TX_Mike Posts: 27
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    Legs a little wonky after a 10 mile race on Saturday. So quick leg workout today:
    2 mile run: 14:05
    Squats 8x155#, 4x195#, 4x195#, 8x155#
    Rocking calf raises 12x155#, 6x195#, 6x195#, 12x 155#
  • Rocky_ZG
    Rocky_ZG Posts: 70 Member
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    10 minutes skipping rope
    100 burpees
    I would say it is enough for one workout :)
  • lexy3587
    lexy3587 Posts: 10 Member
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    Worked up to a heavy 2 reps of overhead squat (hardest part is just getting it back down to my shoulders to re-rack, frustrating!)
    then 3 rounds of
    10 ring row
    15 box jump
    10 shoulder to overhead
    15 box jump

    :) I love morning workouts, makes me feel accomplished!
  • WandaMM1
    WandaMM1 Posts: 132 Member
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    It was a full body workout day: (sets X reps @ wtg)

    Bent over row w/a squat - 3 X 10 @ 70
    Decline pushups (feet on a ball) 3 X 15
    Cable curls 3 X 8 @ 55
    Skull Crushers (Triceps) 3 X 8 @ 30
    Reverse crunches 3 X 15
    DB lat pull over (supine on a ball) 3 X 12 @ 40
    Hip Extensions (Glute raises) 3 X 12 @ 115
    Straight arm shoulder raises 3 X 15 @ 10
    Curtsey lunge to wide squat 3 X 16 @ 65
    1 leg hamstring roll-ins (with a ball) 3 X 12
    Tube resisted mountain climbers 3 x 1 minute
    Bird-dog plank (alternating) 3 x1 minute
  • WandaMM1
    WandaMM1 Posts: 132 Member
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    10 minutes skipping rope
    100 burpees
    I would say it is enough for one workout :)

    100 burpees??? BRUTAL!!!!
  • Rocky_ZG
    Rocky_ZG Posts: 70 Member
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    100 burpees??? BRUTAL!!!!

    Mildly speaking :)))

    I used tabata 20-10 principle and managed to last only 75 burpees / 7:30min, then my legs simply refused to cooperate further. Probably because of rope before, it was my first exercise with rope.
    Finished the last 25 after small break...
    My goal is 100 burpees in 10 minutes (proper ones with pushup and jump).
    Slowly getting there...
    Less than 2 months ago I could barely make 50 in 20 minutes.
  • TheEffort
    TheEffort Posts: 1,028 Member
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    Just started Body Beast - Week 1 / Day 1: Build Chest / Tris.

    Lookin forward to the next 12 weeks. :happy:
  • jos05
    jos05 Posts: 263 Member
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    Walking, 3.5 mph, uphill 15 mins
    Weight/Circuit training, general 25 mins
    Stair-treadmill 15 mins
    ArchTrainer 31 mins
    Walking, 3.0 mph 5 mins...
    5 sets of 10 abdominal leg raises

    I get up at 4:30 and I try to stay at the gym for at least an hour and a half. I love my gym time!! :)
  • tuckerrj
    tuckerrj Posts: 1,453 Member
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    Deadlift workout, similar to my original post. Except 3 x 5 x 335 in the deadlift and I rowed 3700 meters in 16:30.
  • GradatimFerociter
    GradatimFerociter Posts: 296 Member
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    All done with light weights. Just building my endurance back up after being a lazy slob for years and becoming something of a fat mess. Will be back in the gym lifting properly some time in the new year hopefully.

    5 minutes stretching/warm up

    Hammer curl: 20, 15, 15, 15, 15, 12, 12, 12, 10
    Bicep curl: 12, 12, 12, 10
    Triceps curl: 20, 15, 15
    Front raise: 15, 15, 12
    Side Raise: 20, 12, 10, 10, 10
    Shoulder press: 20, 15, 10
    Arnold press: 15, 12, 10
    One arm row: 12, 12, 12
    300 sorta-calf raises
    Kettlebell cleans 8 (Hadn't really fueled myself very well so decided to leave it at that today. Drank too much wine yesterday so not on peak form lol).

    5 minutes moderate shadow boxing
    5 minutes HITT shadow boxing

    I also do random things between sets with resistance bands and such but I'm too lazy to record all of that.
  • Trimi
    Trimi Posts: 57
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    Today was deadlift/shoulder day.


    Deadlifts:

    1 x 5 - 200lbs, 225lbs, 240lbs
    1 x 2 - 265 lbs

    Shoulder work:

    Standing barbell overhead press

    2 x 10 90lbs
    1 x 8 100lbs
    1 x 6 110 lbs

    Shoulder press

    1 x 10 110 lbs
    1 x 8 130 lbs
    1 x 6 140 lbs

    Lateral raises

    2 x 10 - 25 pound dumbbell
    1 x 8 - 35 pound dumbbell
  • TX_Mike
    TX_Mike Posts: 27
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    Downward cable crossovers
    10@40#, 5@50#, 5@50#, 10@40#

    One arm cable triceps pushdown
    10@30#, 5@40#, 5@40#, 10@30#

    Upward cable crossovers
    10@30#, 5@40#, 5@40#, 10@30#

    One arm cable triceps kickbacks
    10@20#, 8@30#, 8@30#, 10@20#

    DB chest press to fly
    8@30#, 8@35#, 8@35#, 8@30#

    Lying triceps extension
    4x8 with 60# curl bar

    Dips 3x8

    Hanging leg lifts 3x8
  • TX_Mike
    TX_Mike Posts: 27
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    Yesterday's workout. Alternated between sets to keep things moving.
    (1)
    Seated rear flys 4x6 w/30# dbs
    Incline bench curls 4x6 w/30# dbs
    (2)
    One arm rows 4x10 w/50# db
    Hammer curls 4x6 w/35# dbs
    (3)
    Cable low row 4x6 @80#
    Curls w/60# curl bar
    (4)
    Lat pulldown 4x6 @80#
    Reverse curls 4x6 @25#
  • sola24
    sola24 Posts: 334 Member
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    todays workout.

    1. POP pilates for 30 minutes
    2. Jillians No more trouble zones
  • steve2kay
    steve2kay Posts: 194 Member
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    I started a new routine so am getting used to what weight to use. Trying to keep it to under an hour so I can go to gym at work:

    warmup
    standing military press (dbs) :15kg - 5x5 (but ended with 44 reps - need to up the weight next time)
    arnold press (dbs): 10kg - 3x8
    front lat raise (dbs): 8kg - 3x12 (ended up with 47, need to up the weight next time)
    side lat raise (dbs): 8kg - 3x12 (only got 30)
    cooldown and stretching
    shower, protein shake then back to me desk.
  • jkwolly
    jkwolly Posts: 3,049 Member
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    My most recent was just a quick 5km in 25:12.

    Otherwise it's usually a mixture of running and lifting, depending on how I feel that day!

    I am slowly getting into Yoga, and I am loving the core and arm workout it provides!

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