What Was Your Work Out Today?

On Friday, I did a quick bench session. It minus 6 Celsius in my shed, so I kept it brief.

On Saturday, I did a 16 mile walk with lots of hills. I like these longer walks, as I can eat loads afterwards.

On Sunday, I had a decent climb, then did a 10 mile walk.

15 min's elliptical
15 KBell Swing
10 Squat Press
60 Push-ups
15 Pull-ups
50 Hanging Leg Raises

10/8/6/4
Hip Sled
Mil Press
Smith machine Dead Lift
Seated Calf Raises 3 x 18
Lateral Raises
Goblet Squats
Dbell Deadlift
Rear Delts
Landmine Squats
Front Raises
Belted Calf Raises 3 x 18
Upright Row

Sporty Abs (40 reps)
Rower/Hip Lifts/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Hanging Leg Raises/Crunches/Situps/Banded Crunches

Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣

Keep the legs turning in the lockdown 3.0

jennacole12 wrote: »

Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣

Cardio for Jenna!

1k Row
Down & Back
High Knees
Butt Kickers
Laterals
Build Up Sprints
100 Fwd Jump Rope
Stair Circuit (every/other/laterals Rt&Lt/hop)
5 min walk 4 mph @ 4 incline
2 min run 9 @ 2 incline
2 mins 4 @ 4
2 mins 9.5 @ 2
2 mins 4 @ 4
2 mins 10 @ 2
2 mins 4 @ 4
2 mins 10.5 @ 2
2 mins 4 @ 4
1 min 11 @ 2
4 min walk 4 @ 4
Tire Drag
Dbell Carry
Tire Flip
Stair Circuit
3 min walk cool down

Dirty Shirley Abs (30 reps)
Situps/Hanging Leg Raises/Flutter Kicks/Knee Tucks/Mtn Climbers/Wipers/Supine Bike/Hip Lifts/Rev Crunches/Crunches

Today's harder interval workout. Got the garage lifting gym done last night. Just still haven't put up the ceiling ring yet. Going to give it a go tonight, likely starting out pretty light. Other than pushups, pressups and some light weighted squats, haven't been doing much lifting. Did my 100 pushups already this AM along with this workout.

Run, mixing it up a lil

drmwc wrote: »

I did a quick workout yesterday. Work was silly, so I started at around 1.30 a.m.

Bench 3 sets of 10, 50 kgs. I've been benching a lot recently, in terms of volume if not weight. The last time I checked, my 1-rep max was around 70 kgs (at a body weight of 65 kgs). I may test where it is now in the foreseeable future.

Kettlebell 100 swings, 24 kgs.

That's pretty impressive Matt. I would never workout at that hour!

I had trouble last night at 7 PM doing mine! I told myself that I was going to do lifting in the new garage gym. I have a Total Gym, a Rebok style portable bench, a power tower, a full set of slam balls, heavy rope, plyo box, 50 lb adjustable dumbbells and some heavy KBs. Still want to put a ring in the ceiling for TRX, rings and for an Endless Rope machine.

The only thing I hadn't figured out is where to put the heavy rope, so I've ordered some tent spikes from Amazon (waiting on those) so I can stake it in on the other side of my driveway in the gravel and stretch the rope across the driveway.

Last night, was finally able to do work and couldn't decide what I wanted to do. Did one legged pistol squats on the Total Gym (assisted), some other upper body work on the TG (shoulder work, which it's great for), triceps, bicep curls and some more leg work. Set up the Rebok bench (also a step) and did a lot of weighted steps ups (just 40 lbs), some overhead presses and then finished up with some slam balls. LOVE that. Was slamming my 30lb ball. Wasn't quite sure how to do it, but looked it up after and my form was pretty decent.

Total of only 20 minutes (I don't rest between, straight supersetting), 200 calories burned.

8250m row today. Odd number but on the PM5 (Concept2's rowing computer), if you set up an interval as 5500 X 2 and don't finish the second interval, it doesn't record what you do get done. I was doing that a lot so now I'm setting up the row as 5500m, 2 minute break, then 2750, 2750 with no breaks for 11K, assuming I feel up to it. I did the 5500 and the first 2750 today. Was a tad tired after doing the lift last night before bed. All under 75% max HR.

5 min walk 4 @ 4
15 KBell Swing
10 Strict Press
15 Pull-ups
40 Banded Crunches

12/8/4
Shrugs
Palm In Lat Pulls
Bent Over Row
Low Pulley Straight Bar Sweeps
Dbell Row
Rope to Face
Iso Landmine Row
Iso Lat Pulldowns
Dbell Shrugs
V Bar Pulldowns

15 Pull-ups Wide Grip

Nifty Abs (50 reps)
Situps/Cable Crunches/Knee Tucks/Leg Raises/Flutter Kicks/Rev Crunches/Hip Lifts/Crunches

shoveled my driveway of a foot of snow. i dont know how many calories it burns but it has to be a lot.

I managed to get a 40 minute hangboarding session in over lunch. I was OK at half crimp, but my three finger fully open crimp is pretty weak.

In the evening, I squatted and deadlifted doing 3 sets of 5 (90 kgs) for the squat; and 3 sets of 7 (110 kgs) for the deadlift.

I got a short walk in as well, finishing on 17,000 steps for the day.

Two 10-rep sets on the bench (raised to 15 degrees). Onto the elliptical for HIIT cardio (4 min intervals), after four minutes, jump on bench for ten reps (before the elliptical resets (30 sec)), then back on elliptical for 4 min interval, back to bench, repeat, repeat repeat... 39 min total on elliptical (clock stops when I hop off) and 11 sets/110 reps total bench press (full ROM -no cheating. Near failure by the 10th rep). Weight (bench) increased by 18# since last week (stack machine, so, well, you know). Weight increase (bench) left zero in the tank for shoulders and tris, so now my schedule is a bit off, but trying to keep my body in a constant state of WTF?

5500m row, then another 27 or so minutes on the LateralX. Just around an hour total, including setting up the machines and switching machines. All pretty easy stuff. Rower @ 75% of max or lower and LateralX all 70% of max or lower. Roughly 680 calories or so.