Daily exercise checkin

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  • PinkyPan1
    PinkyPan1 Posts: 3,018 Member
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    30 min Qigong
    45 min yoga
  • DamienAngelica
    DamienAngelica Posts: 281 Member
    edited November 2017
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    Yesterday was a rest day, with errands: laundry, cleaning, grocery shopping, and meal prep. And then a 30 minute walk with the dogs. Tonight was:

    3 x 30 Calf raises
    3 x 10 Front deltoid raises
    3 x 10 Weighted squats
    3 x 10 Lateral deltoid raises
    3 x 10 Weighted plie squats plus pulses
    3 x 9 Bent over dumbbell rows
    3 x 8 Weighted lunges
    3 x 10 Bent over rear deltoid raise
    30 x 30 Inner thigh Vs
    3 x 15 Glute bridges
    3 x 15 Bent leg kickbacks
    3 x 15 Fire hydrants
    1:32 low plank
    3 x 15 Pilates roll ups
    3 x 15 Dead bug
    3 x 40 Toe taps
    3 x 15 Leg raises
    80/100/100 Flutter kicks

    I had to leave out a few exercises (bench press, chest fly) because I have some low grade wrist discomfort I don't want to worsen. Later will bring the nightly walk.
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
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    NSV for today ... I got a "nice *kitten*" text from a female colleague :) Ok so yesterday I did my first big boy crossfit class and it was mostly my thing with loads of squatting but it was damn hectic at the end lol

    Warm up:
    star jumps x 1 minute
    High hip complex x 3
    cat and cow x 10
    Scap Activation 3 x 5

    Back Squats 70% of 1RM 3 x 10
    I did 145lbs/65kg due to a miscalculation. so it ended up being too light.

    Dragon Crawls 10 x 10m
    I did 7 x 10m. These things are hectic.

    Conditioning:
    EMOM x 10 minutes
    Burpees x 3
    Accumilate plate squats with 45lbs/20kg plate. I did 100.

    Then i literally rolled back and and fought against going into the light lol
  • jcf123456
    jcf123456 Posts: 22 Member
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    Push ups, overhead presses, lat pull downs, plank, side planks, and hanging leg raises

    and 15 mins on stairs
  • suzyloveskoalas
    suzyloveskoalas Posts: 20 Member
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    Thinner, Leaner, Stronger (TLS): back squats, front squats, RDL, hip thrusts. And a 20min HIIT workout from Fitness Blender.
  • Okiludy
    Okiludy Posts: 558 Member
    edited November 2017
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    Light day /w Overhead Press

    Squat
    Warmups and 3x5 @230
    *Legs still sore from volume Monday

    Standing Overhead Press
    Warmups and 3x5 @75
    *Left shoulder sore but weight felt light

    Bent Over Row
    Warmups and 1x5@135 2x5@155
    *Weight coming up way to easy so added another 20

    Power Cleans
    Warmups and 2x5@135 1x5@155
    *Learning lift and need to get coach to go over it again with me
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
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    Okiludy wrote: »
    Light day /w Overhead Press

    Squat
    Warmups and 3x5 @230
    *Legs still sore from volume Monday

    Standing Overhead Press
    Warmups and 3x5 @75
    *Left shoulder sore but weight felt light

    Bent Over Row
    Warmups and 1x5@135 2x5@155
    *Weight coming up way to easy so added another 20

    Power Cleans
    Warmups and 2x5@135 1x5@155
    *Learning lift and need to get coach to go over it again with me

    Strong power clean for just learning the lift. What kind of programming are you running?
  • Bustass2016
    Bustass2016 Posts: 6 Member
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    Run 2.11m @:8::20/m

    TRX:
    3rounds no rest of:
    - 12 I's, Y's T's
    - 12pushups
    - 12 Pikes

    10 Squat thrusts with a jump

    3rounds no rest of:
    - 12 Bicep curls
    - 12 Triceps
    - 12 Close Body Rows

    10 Squat Thrust with a jump
    5 Pullups

    .50m Run at :8::35/m
    Full body stretch routine

    Total time 35 minutes
  • Okiludy
    Okiludy Posts: 558 Member
    edited November 2017
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    ijsantos2005 wrote: »
    Strong power clean for just learning the lift. What kind of programming are you running?

    Starting Strength for about 2 months then a powerlifting version of it for just over 3months. Recently cut back down to 3 a week full body instead of a 4-day split do to outside gym obligations and more recovery needed. My deadlift pr is 454 right now and it likely helps. Just programming in power cleans for an explosive on the light day that might have carryover to deads.

  • jdlobb
    jdlobb Posts: 1,232 Member
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    Leg day is still pretty light, my physical therapy “team” said I may be allowed to do squats and deadlifts again in as little a week. First check milestone I had to achieve was running 400m without any hip or back pain flaring up, and I did that today. Woo woo

    11/7 Workout - Legs

    400m run

    Superset 1 - 3 rounds
    10 step-ups w/30lb DBs
    10 bridges w/50lb DB
    10 banded kick-backs

    Superset 2 - 3 rounds
    10 TRX pistols
    10 leg extensions @ 70
    30s Wall-Sit w/35lb plate

  • DamienAngelica
    DamienAngelica Posts: 281 Member
    edited November 2017
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    70 minutes of Vinyasa yoga - a 60 minute practice I follow via YouTube paused in a few spots for additional flow sequences. It's been raining off and on all day and is supposed to continue tonight so there probably won't be a walk later.
  • stacj27
    stacj27 Posts: 71 Member
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    Pull + Booty Day

    Stair Climber Kickbacks + Side Walks (1 min each): x 4
    Curtsy Lunge (30 lbs): 10/8/8/8
    Single Romanian Deadlift (20 lbs): 10/10/10/10
    Single Row (15 lbs): 12/12/12/12
    Incline Reverse Fly (7.5 lbs): 10/10/10/12
    Incline Curls (7.5 lbs): 10/10/8/8
    HIIT (Sprints): 30 sec ON, 30 sec off, x 9
  • jdlobb
    jdlobb Posts: 1,232 Member
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    11/8 Workout - back & biceps

    Superset 1 - 2 rounds
    15 wide grip pull-ups (band assist)
    15 straight bar curls @ 55

    Superset 2 - 2 rounds
    12 behind-the-head pulldowns @ 50
    12 alternating bicep curls @ 25

    Superset 3 - 2 rounds
    10 straight-leg deadlifts @ 75
    10 preacher curls @ 50

    Superset 4 - 2 rounds
    10 seated cable rows @ 100
    10 dumbbell hammer curls @ 25

    Superset 5 - 2 rounds
    To Failure - Reverse grip pull down @ 70
    To Failure - concentration curls @ 20
  • SCoil123
    SCoil123 Posts: 2,108 Member
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    Insanity sweat intervals
  • Okiludy
    Okiludy Posts: 558 Member
    edited November 2017
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    Heavy Day w/ Bench

    Squat
    Warmups and 5x3 @315
    *Kind of easy no grinding

    Bench
    Warmups and 5x3 @180
    *Left shoulder sore during warmups but not too bad during working sets

    Deadlifts
    Warmups and 2x3@405
    *Had to strap for second set grip was failing. Kind of grindy after knees but not too bad. Maybe 3-4second lift on last rep of each set.

    Progression for next week:
    Adding 5lbs to squats and press. I feel I can handle the increase. Deads only going up by 2.5 as those last reps were a grind. Bench is only 1 day next week but thinking of going up by 2.5lbs.
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
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    Okiludy wrote: »
    ijsantos2005 wrote: »
    Strong power clean for just learning the lift. What kind of programming are you running?

    Starting Strength for about 2 months then a powerlifting version of it for just over 3months. Recently cut back down to 3 a week full body instead of a 4-day split do to outside gym obligations and more recovery needed. My deadlift pr is 454 right now and it likely helps. Just programming in power cleans for an explosive on the light day that might have carryover to deads.

    Very cool. I’ve been on a 4-day Texas Method template for a while now. Looking strong for 5 months. Keep doing what you’re doing.
  • stacj27
    stacj27 Posts: 71 Member
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    Push + Quads/Calves

    Seated Calf Raise (94 lbs): 10/10/12/10
    Machine Kickbacks (80 lbs): 10/12/10/10
    Adductor Machine (110 lbs): 12/12/10/10
    Bench Press with dumbbells (17.5 lbs): 8/10/10/10
    Tricep Kickbacks with dumbbells (7.5 lbs): 10/10/10/8
    Incline Front Raise with dumbbells (10 lbs): 8/10/10/8
    Incline Lateral Raise with dumbbells (7.5 lbs): 8/8/8/8

    Sore today, but I finished strong!
  • sjfidder
    sjfidder Posts: 5 Member
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    I would love to be able to exercise again but medical issues prevent it. But I did find a program on TV "Sit and Be Fit" and it is helping me feel better about myself.
  • Okiludy
    Okiludy Posts: 558 Member
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    ijsantos2005 wrote: »
    Very cool. I’ve been on a 4-day Texas Method template for a while now. Looking strong for 5 months. Keep doing what you’re doing.

    I'm doing Old Man Texas from the Barbell Logic podcast #17 I think. It's a Starting Strength podcast by 2 coaches. I just could not keep up with higher volume workouts that a 20-something could. I tried but ended up really beat down. Now weights are back to moving up on a good 3-day version of the Texas Method for us 40+ folks.
  • suzyloveskoalas
    suzyloveskoalas Posts: 20 Member
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    I forgot to check in yesterday: TLS-Incline bb bench press, incline db bench press, flat bb bench press, flat bb bench press.
    Tonight TLS- dl, bb squat, bb row, and db row..with a fitness blender abs circuit

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