What Was Your Work Out Today?
Replies
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Leg Day
5X5 Back Squat (80-85% max)
4X8 RDL (75% Max)
4X8 Forward Lunges
4X8 Hack Squat (75% Max)
4X20 Calf Raises (75% Max)
3X20 Hip Adduction Machine
3X12 Ab Crunches
30 Minute Moderate Walk
I just finished with a month of a 5X5 program that was whole body 3 days a week. Can say that this kicked my butt this morning given the focus, but feels great. Add in 20 min of mobility work and it was a solid day of work.
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Total Gym TV and crossrope. Total gym I am obsessed and in pain2
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nighthawk584 wrote: »
Kind of lol but what else is there to do??1 -
Leg Day
5X5 Back Squat (80-85% max)
4X8 RDL (75% Max)
4X8 Forward Lunges
4X8 Hack Squat (75% Max)
4X20 Calf Raises (75% Max)
3X20 Hip Adduction Machine
3X12 Ab Crunches
30 Minute Moderate Walk
I just finished with a month of a 5X5 program that was whole body 3 days a week. Can say that this kicked my butt this morning given the focus, but feels great. Add in 20 min of mobility work and it was a solid day of work.
Hi. Hopefully you can answer this for me, or someone else can. When I have a 'leg day' my legs are really sore about 2 days later. Same thing with my arms when I have an 'arm' focused day. I'm still trying to figure out how to break up my workouts if I go to the gym 5 days a week (hopefully I can keep this up). When my muscles get sore, they stay sore for about 2 or 3 days. So, what I was thinking of doing was doing legs on Mondays and Tuesdays, back to back and arms on Wednesdays and Thursdays. That way my muscles will have time to recover until the following week. Does this plan make sense or do any damage by doing it 2 days in a row? Not sure if you know, just thought I would ask.0 -
Couple of walks at work, followed by a very short bike ride.2
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Today I went running. For the first time this year. Only to realise how out of shape I am.
My goal was to run a mile non stop. For me it's a real challenge because my cardio sucks and I have zero endurance.
I failed miserably. I ran non stop for only about 0.5 miles and already felt like passing out. I phisically couldn't push my body to keep running. So I walked the rest. I feel dead right now. My total time was 14 minutes.5 -
@tegass1994 well done for getting out there!! every first step is the hardest you got this!
run 5km (improving my time)
ring dips and push ups1 -
A run and then loads of cardio, box jumps, burpees and glute work.1
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Press to handstand, l-sit to handstand. Also had fun practicing tuck planche to slow dance sorta leg movements in old Blink 182 songs. Started at 2 in the morning, ended at around 5. How time flies.2
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Yesterday was LIIFT4 leg day. Today is a BJJ class. Doing no gi during the summer. Too darn hot with gi.1
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I did an hour of Jillian Michaels HIIT workouts in the morning and then went to the gym in the evening (they’ve reopened here in Sydney... for now) and did a Krissy Cela workout focusing on chest and upper body. Then I made an 8 week review vlog - have lost almost 15lbs in that time.1
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I went to use my bike the other day and the handlebars fell off. I didn't end up working out. This is why I have trust issues lol. Luckily it was an easy fix.2
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ChrissyChickie wrote: »Leg Day
5X5 Back Squat (80-85% max)
4X8 RDL (75% Max)
4X8 Forward Lunges
4X8 Hack Squat (75% Max)
4X20 Calf Raises (75% Max)
3X20 Hip Adduction Machine
3X12 Ab Crunches
30 Minute Moderate Walk
I just finished with a month of a 5X5 program that was whole body 3 days a week. Can say that this kicked my butt this morning given the focus, but feels great. Add in 20 min of mobility work and it was a solid day of work.
Hi. Hopefully you can answer this for me, or someone else can. When I have a 'leg day' my legs are really sore about 2 days later. Same thing with my arms when I have an 'arm' focused day. I'm still trying to figure out how to break up my workouts if I go to the gym 5 days a week (hopefully I can keep this up). When my muscles get sore, they stay sore for about 2 or 3 days. So, what I was thinking of doing was doing legs on Mondays and Tuesdays, back to back and arms on Wednesdays and Thursdays. That way my muscles will have time to recover until the following week. Does this plan make sense or do any damage by doing it 2 days in a row? Not sure if you know, just thought I would ask.
For me I'll be sore typically 2 days later too at least when I'm starting a new program like I am. DOMS is real. (Delayed Onset Muscle Soreness) However, after getting used to the movements it gets better for me typically. To alleviate the soreness I hydrate like crazy- water, water, water, more water, and still more water, and movement/stretching/foam rolling helps. The soreness is caused by the build up of lactic Acid. Water helps flush it, and the movement etc. helps break it up so that it leaves the body.
I would say that you don't have to be concerned about damage by splitting up your leg or arm day. Prior to this program I was doing something legs everyday and had minimal to no soreness depending on how heavy I lifted/pushed myself. There may be more benefit for you to break it up. You could split up your program however you want, and if leg day is holding you back, then just do a leg exercise every time you workout. You'll still get the training in, and you won't have an intense focus on it which would help.
I guess I would suggest that you decide on the exercises you want to do, and instead of focusing on a body part (legs, arms, back, chest, shoulders) I would pick 1 or 2 exercises for the body part for the daily routine. I used to train legs every day, but wanted a change recently. An example of one day when I did whole body would be:
Back Squats (Legs)
Seated Calf Raises (Legs)
Overhead Press (SHoulders)
Alternating Dumbbell curls (Biceps/Arms)
Tricep pull downs (Triceps/Arms)
Seated Cable Row (Back)
Bench Press (Chest)
Something Core
Depending on the time you have you could cut/add exercises. But doing this if something is overly sore you can pinpoint what was the cause (bad form, over exertion, new movement, etc.) Unless your goal is to be a body builder (and even then it's not necessarily true) you don't have to focus on a body part/isolate. Either way you can break up your exercises however you want. I would suggest if you do one exercise that you don't repeat it the next day but either do a variation of it (example back squat vs. Front Squat) or do two totally different exercises on each of the days (Example Squats vs. Lunges).
Personally I would split the arms/legs if you wouldn't do a whole body but split legs to two days and arms to two days I would do legs like Monday/Thursday and Arms Tuesday/Friday. Personally I like a rest in between my splits. You have to do what feels best for you. Whats key is that you are exercising. Either way you shouldn't be concerned about injury/damage, unless you are overexerting yourself. Listen to your body, and if you need a rest day take it.
Hope that helps.3 -
Went outside to row today -- 89F at 5 AM, so I decided to just Warmup on the rower for 5 minutes. Went back inside in the A/C and did 20 90 second intervals on the AD Pro Bike with 1 minute rests. Was trying to get close to 90% max HR on each interval. HR dropped down nicely in the 60 seconds pretty much every time. Around 760 calories for the bike workout (50 minutes).
Held around 340 to 360 Watts on the early intervals and was fading at the end to just over 300 Watts on the last few.1 -
So far today was a 27.75 mile bike ride, but I *think* hubby may be planning to ride later, and I may go with him if it isn't too dang hot.0
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Got back into my weight training today. Took some time off due to a nasty staph infection in my finger that really sidelined me for a good week, then took a few days to enjoy my holiday weekend.
TODAY: 3 rounds of weight training
YESTERDAY: 3 mile run0 -
tegass1994 wrote: »Today I went running. For the first time this year. Only to realise how out of shape I am.
My goal was to run a mile non stop. For me it's a real challenge because my cardio sucks and I have zero endurance.
I failed miserably. I ran non stop for only about 0.5 miles and already felt like passing out. I phisically couldn't push my body to keep running. So I walked the rest. I feel dead right now. My total time was 14 minutes.
I ran for like six years as I was losing the weight and after I reached maintenance. My best times were only like 8:30 miles, but I loved trail running because it was softer on my bad knee.
I started literally with 100 steps at a time -- I would count them! Then I'd walk a few minutes and do 100 more. I built from that to doing 7 and 8 mile trail runs and races! I'd usually come in the bottom 1/3 (I was up against mostly former High School and College X-Country folks), but I loved it.
Running is something where it's about consistency and only doing as much as you should, not as much as you could! Subtle but important difference. Follow a plan, like Couch to 5K. Also, don't add in too much volume. Even if you did 1/2 of a mile, you did more than you did by sitting on your couch, so that's fantastic.3 -
MikePfirrman wrote: »tegass1994 wrote: »Today I went running. For the first time this year. Only to realise how out of shape I am.
My goal was to run a mile non stop. For me it's a real challenge because my cardio sucks and I have zero endurance.
I failed miserably. I ran non stop for only about 0.5 miles and already felt like passing out. I phisically couldn't push my body to keep running. So I walked the rest. I feel dead right now. My total time was 14 minutes.
I ran for like six years as I was losing the weight and after I reached maintenance. My best times were only like 8:30 miles, but I loved trail running because it was softer on my bad knee.
I started literally with 100 steps at a time -- I would count them! Then I'd walk a few minutes and do 100 more. I built from that to doing 7 and 8 mile trail runs and races! I'd usually come in the bottom 1/3 (I was up against mostly former High School and College X-Country folks), but I loved it.
Running is something where it's about consistency and only doing as much as you should, not as much as you could! Subtle but important difference. Follow a plan, like Couch to 5K. Also, don't add in too much volume. Even if you did 1/2 of a mile, you did more than you did by sitting on your couch, so that's fantastic.
Totally this. And @tegass1994 - YOU RAN. You did NOT fail. You got your butt out there and did it even though it sucked, and that is totally awesome. :flowerforyou: It will suck less once you've been at it for a bit. Also: Slow down. When you first begin running (even if you used to be an avid runner), you can run *much* further if you're going slow. Going faster will happen naturally as you continue running.2 -
It was a chilly 81 this AM at 5
so I rowed for a half hour, then did the AD Pro (Assault Bike) for 30 more minutes. Felt good to get back on the rower for that long.
This is the hottest time of the year here where the mornings aren't even cool. But we're officially in monsoon season, which started two weeks ago. Normally, though, it doesn't rain until the third week of July. After that, it will cool down rapidly in the AMs.0 -
Another weight Session- Bench Press (5X5), DB incline press (4X8), French Press (4X8), Skull Crusher (4X8), Tricep Pull-Down (3X20), Cable Fly's (4X8), Hip Abduction (3X20), Dips (4X8), Crunches (3X20) plus 20 minute walk.... Good Day!1
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Circuit training at work with added weight vest today. 10 chest to floor pushups, 10 reverse grip pullups, 10 body squats, 50 jump rope reps, 10 sit ups. Rest 1 minute repeat 4 sets. Then repeat with 25 pound weight vest on. Then took the vest off and repeated for a third set.1
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ChrissyChickie wrote: »Leg Day
5X5 Back Squat (80-85% max)
4X8 RDL (75% Max)
4X8 Forward Lunges
4X8 Hack Squat (75% Max)
4X20 Calf Raises (75% Max)
3X20 Hip Adduction Machine
3X12 Ab Crunches
30 Minute Moderate Walk
I just finished with a month of a 5X5 program that was whole body 3 days a week. Can say that this kicked my butt this morning given the focus, but feels great. Add in 20 min of mobility work and it was a solid day of work.
Hi. Hopefully you can answer this for me, or someone else can. When I have a 'leg day' my legs are really sore about 2 days later. Same thing with my arms when I have an 'arm' focused day. I'm still trying to figure out how to break up my workouts if I go to the gym 5 days a week (hopefully I can keep this up). When my muscles get sore, they stay sore for about 2 or 3 days. So, what I was thinking of doing was doing legs on Mondays and Tuesdays, back to back and arms on Wednesdays and Thursdays. That way my muscles will have time to recover until the following week. Does this plan make sense or do any damage by doing it 2 days in a row? Not sure if you know, just thought I would ask.
For me I'll be sore typically 2 days later too at least when I'm starting a new program like I am. DOMS is real. (Delayed Onset Muscle Soreness) However, after getting used to the movements it gets better for me typically. To alleviate the soreness I hydrate like crazy- water, water, water, more water, and still more water, and movement/stretching/foam rolling helps. The soreness is caused by the build up of lactic Acid. Water helps flush it, and the movement etc. helps break it up so that it leaves the body.
I would say that you don't have to be concerned about damage by splitting up your leg or arm day. Prior to this program I was doing something legs everyday and had minimal to no soreness depending on how heavy I lifted/pushed myself. There may be more benefit for you to break it up. You could split up your program however you want, and if leg day is holding you back, then just do a leg exercise every time you workout. You'll still get the training in, and you won't have an intense focus on it which would help.
I guess I would suggest that you decide on the exercises you want to do, and instead of focusing on a body part (legs, arms, back, chest, shoulders) I would pick 1 or 2 exercises for the body part for the daily routine. I used to train legs every day, but wanted a change recently. An example of one day when I did whole body would be:
Back Squats (Legs)
Seated Calf Raises (Legs)
Overhead Press (SHoulders)
Alternating Dumbbell curls (Biceps/Arms)
Tricep pull downs (Triceps/Arms)
Seated Cable Row (Back)
Bench Press (Chest)
Something Core
Depending on the time you have you could cut/add exercises. But doing this if something is overly sore you can pinpoint what was the cause (bad form, over exertion, new movement, etc.) Unless your goal is to be a body builder (and even then it's not necessarily true) you don't have to focus on a body part/isolate. Either way you can break up your exercises however you want. I would suggest if you do one exercise that you don't repeat it the next day but either do a variation of it (example back squat vs. Front Squat) or do two totally different exercises on each of the days (Example Squats vs. Lunges).
Personally I would split the arms/legs if you wouldn't do a whole body but split legs to two days and arms to two days I would do legs like Monday/Thursday and Arms Tuesday/Friday. Personally I like a rest in between my splits. You have to do what feels best for you. Whats key is that you are exercising. Either way you shouldn't be concerned about injury/damage, unless you are overexerting yourself. Listen to your body, and if you need a rest day take it.
Hope that helps.
Thank you so much!! I appreciate your detailed response. 1 -
72 minutes on my recumbent bicycle = 500 cals burned.
While on the bike, I used 5 lb dumbbells to get in some arm exercises simultaneously. These included: push presses, curls, and a boxing style of sorts 😊2 -
I finger boarded on Tuesday. I was shattered, so it was a relatively short session but not too bad. I got 6 seconds on a 12mm ledge, which is top-range for me.
I did active recovery yesterday, as I was still shattered. I got a walk in, although I only ended up on 12,000 steps, so it was a pretty sedentary day.
Today, I did an hour's yoga before breakfast. I had a no lunch meetings for a pleasant change, so got in a quick climb. I did a bunch of technique exercises -for example, the robot. You nominate one thing that can move (your body or a limb) and keep the other things completely locked in place whilst moving the nominated thing.1 -
Took a rest day today. Didn't feel like working out the last 3 days -- classic symptom of need for a day off!
On a brighter note, Zwift CEO announced that they will add in rowing in the next few weeks. Not rowing on Zwift as a biker, but rowing on Zwift as a rower. So stoked for that!1 -
Yesterday we finished spreading 83 bags of mulch!
Every Monday, Wednesday and Friday we hit the road on our bikes (when it’s not raining😬)! This morning was a shorter ride! Three months ago I went from 1st to 3rd gear by mistake and realized it was a much better workout now I really push it!
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Three rounds (65 minutes total) of high intensity song sets in the supernatural workout game on the oculus quest, and three planks on my plank board for 3 minutes each.
...I like games. It makes exercise a ton better.1 -
bcarfargolow wrote: »Three rounds (65 minutes total) of high intensity song sets in the supernatural workout game on the oculus quest, and three planks on my plank board for 3 minutes each.
...I like games. It makes exercise a ton better.
There's a plank game I've thought about buying. You put your phone into it and then you play video games on it while you're planking, but it's like $100. Haven't wanted to drop $100 (yet) on a plank game, but it sounds fun.
https://trystealthnow.com/?gclid=Cj0KCQjwo6D4BRDgARIsAA6uN1-dyJUZlPX3kbcoAeTagZadwbH62yo-3bQVk9OkainoQI8tekwp8ggaAoTwEALw_wcB0 -
@BrownSugar174 - that's a ton of mulch! Nice job on the bike too! I moved from Ohio to Tucson last year. Haven't had to do the mulch thing here but we have all gravel in the back. Next Spring I'm going to have to put a few ton down. That should be fun in the AZ sun!
Today did 4 X 8 minute intervals at lunch. Too hot again this AM to row so did my workout at my old time @ lunch hour. First two intervals on the LateralX and last two on the AD Pro.
Goal is to get the HR up close to 90% max on these but not too far above that. Was mostly only able to push to 85% on the elliptical but got to 92% on the last two. Roughly 750 calories in 52 minutes total.
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So two days ago I did the Reddit RR again, doing kettlebell split squats. I'm still sore, but my bum looks cool! That was a total success. I'm also able to do a few pushups and hanging scapular shrugs now. There's certainly progress. I'm workout out every three days because I need the time to recover. As long as I'm still progressing that's fine with me.
Went to a concert yesterday and did not dance. Instead I sat in a stairwell with another 20 or so people, watching some fab musicians jam and improvise together at middle height. This totally worked.
Today I did my stretching routine and somehow managed to nearly get to the ground in front splits. Mostly been massaging my tight hamstring lately instead of stretching, thus I'm super surprised by this.0
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