What Was Your Work Out Today?

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  • LazyBlondeChef
    LazyBlondeChef Posts: 2,809 Member
    Day 13 of EPIC II - chest & triceps workout
    + ~30 min walk on treadmill
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Ugh. took a couple days off. Back at it last night now can't sleep...

    Chest.

    Incline DB 4 sets with weight I could normally do 20 reps with but slowed to a crawl.
    SS Inline coffin press, fly scoops 3 sets 20/ fail each set

    High cable fly century set
    Low cable fly century set
    Fly machine decline century set.
  • J72FIT
    J72FIT Posts: 6,009 Member
    7-8 am:
    Conditioning - (10m)

    Mobility - (20m)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Nasty, wet and rainy outside again so I did 30 minutes on the Assault Bike and 30 on the LateralX -- all steady state around 65% of max HR.
  • dethstar77
    dethstar77 Posts: 1,327 Member
    5K Lunch run - evening badminton
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Legs

    DB 3/4 lunges one leg at a time 3 sets 20/20/20
    Walking lunges no weight 180 steps each leg
    RDL with plate under heels 4 sets 20/20/20/30
    Glue machine 3 sets 15/15/30
    Calf machine drop set. 35lb plate, 2 10's, 2 5's. To failure then drop one plate. 1 set
    Back extension machine feet turned out to focus on glutes/hamstrings. 4 sets to failure
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 Fwd Jump Rope
    50 Jack Knifes
    25 Banded Curls
    25 Banded Exts

    5 x 12
    Landmine Curls
    Iso Kneeling Landmine Press
    Rope Exts back to Stack
    Hammer Curls
    Crushers
    Preacher Curls
    Seated Rope Curls (low pulley)
    Kickbacks
    Seated Incline Curls
    Overhead Dbell Ext

    35
    Situps/ Flutter/ Obliques/ Banded Crunches/ Supine Bike/ Leg Tucks/ Twists/ Low Choppers

    1150 Total Reps
  • AnnPT77
    AnnPT77 Posts: 34,620 Member
    A bit over half an hour (maybe 40'?) of yoga/stretching/foam rolling before breakfast.

    3 x (2k on, 2' row in/out+CD) for 6765m total, at moderate SS (2:33 pace, 18spm, a mere 5" in Z4, remainder below, 73% of time Z3).

    23 minutes strength training, mostly dumbbells, mostly upper push but added some DB deads and unweighted reverse lunges (latter maybe not a good idea - terrible knees). Once again, objective was reconditioning - i.e., very light, mostly 2 x 10, supersets (so as not to tax my fragile patience). I'll stick around here until the DOMS is mostly gone (about a week?), then figure out where/how to add intensity without too much risk to the aging body.
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Arms

    Giant set 1 4 sets 20 reps all
    Spider curls, steep incline elbows forward
    Incline DB curls
    EZ bar curls, elbows on stomach
    EZ bar drag curls

    Giant set 2 4 sets 20 reps all
    EZ bar reverse grip push up
    EZ bar "skull crushers" press ups
    Lying on ground skull crushers
    French press
    Bench dips

    tried to burn out with a century set of tricep push downs but I could go past 50
  • Djproulx
    Djproulx Posts: 3,084 Member
    J72FIT wrote: »
    Feeling pretty beat up lately. Taking some time off to stick with mostly daily mobility training...

    Sounds like a smart plan. Recovery days/weeks are great medicine.
  • dralicephd
    dralicephd Posts: 402 Member
    Strength training day.... same as Monday with some increased time on the last 3.
    Pushups(incline) 3x10
    Rev fly 3x10
    Planks 3x30s
    Boat pose 3x30s
    Supermans 2x10s, 1x20s

    Hoping to get in a walk later today.
  • matt9712
    matt9712 Posts: 50 Member
    Did 11 miles on stationary bike.
    Warmed up with light weights and decided to focus on where my OHP form was breaking down. Went at this with intent of hitting 100 reps. Did sets of 25 and made it to 3rd set with 2 left and tried to grind through it..... bad mistake. Was able to get a step or 2 away before I went down like sack of potatoes hahaha. Positive outcome I got it on video and didn't get hurt. That ended my am workout but gonna hit a couple miles on trail at lunch soon.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    10K on the rower unstrapped. Warmed up just enough to not be miserable.
  • AnnPT77
    AnnPT77 Posts: 34,620 Member
    Half an hour-ish of yoga/stretch/foam roll before breakfast.

    Stationary bike easy pace (forgot to start workout on Garmin so not sure exactly how easy, but limited stats from the bike suggest HR peaked in lower Z3).

    Sixteen minutes of core exercises after the bike.
  • LazyBlondeChef
    LazyBlondeChef Posts: 2,809 Member
    Day 14 of EPIC II - lower abs & quads
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 1/2 Jaxs
    100 Fwd Jump Rope
    25 Hand Release Push-ups
    25 Dbell Swing

    5 x 12
    Shrugs
    Dbell Mil Press
    Dbell Snatch
    Monkey Rows
    Seated Wide Grip In Row
    Rev Grip Press
    Arnold Press
    Fwd Leaning on Bench Rear Delt
    Lateral Raises
    Smith Mil Press

    35s
    Situps/ Rev Crunches/ Jack Knifes/ Crunches/ Obliques/ Low Choppers / Hi Choppers

    1200 Total Reps
  • alexandramosenson
    alexandramosenson Posts: 50 Member
    Too much volume but Dr. Mike inspired me. Rest times 1 min when not indicated on my lower body day.

    1.5 min Lunge 37kg 4x10, 10, 10, 8 with step back on all
    1.5 RDL 40kg 1x5, 30kg 3x 5(strapless), w straps 7, 7
    Bulg split 8kg 1x5
    Goblet squat 12kg 1x10
    SL leg ext 15kg 1x7
    Leg ext 35kg (high rep) 4x 9, 7, 8, 6
    Seated leg curl 35kg 1x7, 25kg 3x14, 13, 8
    Seated calf on press 6 setting 80kg 3x 12, 8, 8
    Calf press machine 60 3x8, 7, 7
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Shoulders

    DB side laterals with
    Partials at the bottom
    Hold after the partials
    3 sets 20/20/failure

    Incline around the worlds
    Rear delt focus
    Front delt focus
    3 sets 20/20

    Steep incline rear delts, reps at the top
    incline arnold rotation
    3 sets 20/20

    Plate bus drivers
    Front raises
    Front raises with hold at top
    3 sets 20/20/20

    All were done with no rest in-between the exercises in a group. After all sets in a group are done there is a 30 second rest.
    Usually about a 60 second rest in-between groups while I set up.

  • jcraig10
    jcraig10 Posts: 477 Member
    I’ve been putting off cardio all week, so threw this circuit together this morning.

    30 seconds of each, except 1 min for burpees since I’m slow. 2 min warm up and 2 min cool down. Whole thing was ~27 min


    Jumping jacks
    Skaters
    Inch worm
    Butt kicks

    Rest

    Jog in place
    Shoulder taps
    Squat jumps
    Mountain climbers

    Rest

    Jump rope
    Russian twists
    Hopscotch
    Burpees

    Rest

    Repeat x3
  • ja20102004
    ja20102004 Posts: 349 Member
    Piyo. 30 mins.
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Back.

    I have a bad back so yeah...

    Barbell T row
    Century set

    Cable row v handle
    Century set strict
    Century set shugs

    Back extensions
    3 sets till failure (15-20 lol)

    DB shrugs
    started with 20 lb DB's and went up until I couldn't get more than a couple reps. Then went back down
    3 sets

    Pullovers
    Century set

    The century sets were a weight I figured I could get to about 30 reps in one go. Then rest/pause and breathe and go again.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Happy New Year to all.

    I joined a group of ten friends in entering a "winter warrior challenge" which requires a run or walk outside every day in January. Today was day one. Mileage is tracked and medals given based on 1, 3, or 5 mile per day average. If you miss a day, you're out. I normally don't do these types of challenges, but I'll walk most of the days, so it shouldn't interfere with strength and cycling work.

    Just an easy 2.5 mile rainy walk today. One down, thirty days to go.
  • LazyBlondeChef
    LazyBlondeChef Posts: 2,809 Member
    Day 15 of EPIC II - full body strength & cardio circuit workout. I usually enjoy the EPIC workouts but this was too much calisthenics and not enough weight lifting for me.
  • mrmota70
    mrmota70 Posts: 533 Member
    Started the year with 3 miles under 30 and an additional walked mile with ma lady. I cut the yard as well so I’ve actually put in a nice 10 miles on the 1st day of the year. Enjoying some homemade sangria now… Happy New Year to you all.
  • AnnPT77
    AnnPT77 Posts: 34,620 Member
    Jeez, I forgot to report that yesterday started with around half an hour of yoga/stretch/foam roll, before the walk-row-strength workouts. Oh, well.

    Not so good on that, today: Only around 10-15 minute of yoga/stretch, because I got up late, wanted to eat at least a snack before a Zoom thing I had scheduled.

    11,075 meters stationary bike 10k+CD, just under half an hour. Easy/moderate, peak in low Z3.

    14' of core exercises.

    Rest day tomorrow. It kind of surprises me, honestly, that I didn't blow off NY Eve or NY day.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    240 minutes on the Elliptical for 16.5 miles.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Last Sunday morning spin/core class today. 75minute spin ending with tabata routine, then a quick 15 minute core workout during cool down.

    Day two of winter warrior challenge, so I took my dog out for 2.5 run/walk miles. We did a 4:1 run/walk approach, though we walked a couple of the steepest hills. 2 days down, 29 to go in the challenge.

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