What Was Your Work Out Today?

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  • Mike90028
    Mike90028 Posts: 5 Member
    I had a short workout. My gym is across the street from work so I took 30 mins and did some dumbbell curls, push-ups and dips. Short but good.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Slow recovery paced run. I'm still carrying fatigue from yesterday's bike as well as a poor night's sleep. Just did a 3 min run/1min walk for 40 minutes on a local bike path.
  • mtaratoot
    mtaratoot Posts: 14,814 Member
    Whitewater. About 11 or 12 miles.

    I posted a club trip for Class 2 paddlers looking to start to run some Class 3. A club member asked if someone would post just such a trip. I posted it with a limit of 11 other boats (12 total including me) because that's as big of a group I thought would be safe. The trip filled up in three hours. There was a wait list for a while, but a few people cancelled, and we ended up with ten boats. We had inflatable kayaks, decked kayaks, and two open canoes. One was me, and the other was a guy who bought a canoe I sold a while back. Four swims; none from the open boats.

    I'm thinking of driving over the Coast Range today to go fish a nice reservoir from my Voyager.
  • nossmf
    nossmf Posts: 13,994 Member
    Bench Press 5x5
    Chest-Supported Machine Row 5x5
    DB Press <superset> DB Row 5x5
    Seated Smith OHP <superset> BB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Think I dodged any major injury bullet. Hurt my lower back doing deadlifts Thursday, Friday was stiff without pain, Saturday was frankly miserable, but Sunday was almost like the injury never occurred. Felt good enough to hit the gym today, though I did make a couple accommodations to remove any lower-back strain by swapping the cable row for chest-supported machine row, and the DB OHP with a seated Smith version. Now to think how I'll change up tomorrow's leg day, starting with nixing the deadlifts, but per advice from ninerbuff, maybe including rack pulls, or maybe saving that for next week. Will depend in part on how my back feels after a day spent at my work desk sandwiched between a pair of long commutes.
  • _John_
    _John_ Posts: 8,646 Member
    Back/legs

    3x10 ez curl bar pullovers
    3x15 barbell bent over rows
    3x5 deadlifts (sumo)
    3x15 each Leg extensions + seated leg curls (superset)
  • AnnPT77
    AnnPT77 Posts: 36,427 Member
    edited August 2023
    Rowing again, of course: Bow of the quad, usual distance. We did some timed pieces with rating (strokes per minute) targets, one power piece, a little eyes-closed rowing (except for me, since I have to watch/steer - we all row, the others synchronizing movements by boat feel), some one and two part pause drills, and some "cut the cake" by pairs then all 4. Lots of variety!

    ETA, for your amusement - here's a photo of the barge I mentioned we rowed Saturday night - it's just a giant rectangle. I'm the person in yellow on the right (port) side furthest from the camera. Yes, port is right, because we face away from the direction of travel (except for the rudder woman).
    20oi9bh8em2i.jpg
  • nossmf
    nossmf Posts: 13,994 Member
    Rack Pull 5x5
    BB Hip Thrust 3x5
    One-Leg Press 3x8
    Seated Leg Curl 3x8
    Seated Calf Extension 4x12
    Cable Crunch 3x10

    Per suggestion, I swapped out deadlifts for rack pulls, which are basically deadlifts which start with the bar at knee height rather than on the floor. Didn't figure there'd be too big a difference in how they felt, but the reality was a HUGE difference. Even taking things light to allow my back to ease into lifting again, I can tell that without the hardest portion of the deadlift range of motion (floor to knees) the lift becomes tremendously easier.

    But the best part is I've now done two lifting workouts with only minor changes from before my injury, and my back never gave me a single bit of issue. Yay!
  • drmwc
    drmwc Posts: 1,116 Member
    I went climbing. It was fun. I was in form. 2.5 hour session; Fitbit thought it was 150 active minutes.

    I got one graded 7a (around V6). It's clearly mis-graded; it was more like an easy V2.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Monday I did free weights and machines in the gym.

    Tuesday didn't have much time to work out due to work commitments so just did 20 minutes of yoga and got a walk in at lunchtime.

    This morning I did spin class, my ankle is still giving me a little jip so I made sure to let the instructor know and took it a little easier than normal. Don't seem to have aggravated it fingers crossed.
  • nossmf
    nossmf Posts: 13,994 Member
    Elliptical, one hour hills, 800 calories. Think I've decided to add a second cardio session each week on Saturday morning, but per suggestion from @AnnPT77 I'll keep it much lower intensity. More than a simple walk, but less than my Wednesday session.

    Rather bummed, though. My gym's ellipticals have been connected to Netflix, so I could watch movies as I worked out. But got notice that because Netflix is toughening up their privacy standards, the gym would no longer support connection to them starting in three weeks. Now I'll have to rely upon the local TV channels (IF they come in clear, which hasn't always been the case) or listening to music. Not the worst thing in the world, but I've enjoyed catching up on movies while doing cardio, hate to see it go away.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Yesterday I did:
    • Muscular activation and prehab for lower body, rotator cuff prehab
    • 5 sets of 6 front squats
    • 5 sets of 5 bench press
    • 6 sets of 3 super-strict chin-ups (from dead hang/shoulders fully extended to bar-to-chest)
    • 3 sets of 6 barbell split squats
    • 4 sets of 3 back squats
    • 'Bird Dogs'

    Today, 30 minute incline treadmill walk.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Finally got a chance to do an open water swim at my favorite lake today. The morning was cool, around 58 degrees when we started. I toyed with wearing a sleeveless wetsuit, but decided to just wear the SIM shorts. It was the right call, since the water was much warmer than the air. No boat traffic, no choppy waves, just perfect conditions. Two of us did a triangle shaped course that covered 2200 yards. It felt great.

    I'm going to try for as many lake swims as I can over the next 5-6 weeks. It is much more fun than doing laps in the pool.


  • AnnPT77
    AnnPT77 Posts: 36,427 Member
    Rowed the double this morning with one of the folks who just finished our learn to row class, so a shorter row (little over 5k) and I didn't row all of it (sometimes she rowed alone). We stopped more than usual; did some drills; I taught her how to river turn; etc. It went well, but less of a workout than usual for me (which is fine: I like working with new rowers).

    Tonight, went on a group bike ride for women labeled as "Fun - Not Fast", sponsored by a local bike shop. Twelve miles, easy pace, paved trails. First time I've been on my bike since before learn-to-row classes started, I think.
  • _John_
    _John_ Posts: 8,646 Member
    Push day:

    Standing OHP 3x15
    Machine Chest press with handles on about a 2 foot cord. Done “deficit” style (more ROM than barbell bench) with a 1 sec pause at bottom of the lift. 3x12
    Machine skullcrushers 3x15 with a drop set added on the last (dropped 20 lbs each time and did reps until I failed again).

    Das it.
  • nossmf
    nossmf Posts: 13,994 Member
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.
  • nossmf
    nossmf Posts: 13,994 Member
    Incline Bench Press 4x12
    Machine Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    No restrictions today in choice of exercise nor in weights used. Back felt great!
  • mtaratoot
    mtaratoot Posts: 14,814 Member
    nossmf wrote: »
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.

    It really is a nice looking boat. It's hard to believe it's 18 years old. Soon it will have lots of scratches from being used. It might become my new favorite boat. It's not as fast as my Advantage, but it's more maneuverable, and it's less likely to send me swimming doing an outside lean on a turn.

    Osprey and eagles have really made a comeback in the last few decades. I always see at least five. I almost promise people they'll see at least three and I will place a bet (bagel with lox) that we'll see more than five.

    r7rzzzfsxclb.jpg

  • yirara
    yirara Posts: 10,519 Member
    Physio: upper back and shoulder, no biceps yet after snipped biceps tendon
    Then a 5km run/walk a bit later to finally get a bit fitter again.
  • nossmf
    nossmf Posts: 13,994 Member
    Never cared for Good Mornings myself, I do include RDL's in my second leg workout each week.

    For the BB rows, are you using overhand (palms facing you) or underhand? I prefer underhand, as I find it easier to keep a grip, it's easier on my shoulders, and I can actually go heavier. Motion brings the bar to the bottom of my rib cage, so a shorter motion, compared to overhand to bottom of my sternum.
  • yirara
    yirara Posts: 10,519 Member
    Nothing at all! My Garmin thought I was overreaching big time. Which, to be honest is just due to a too high HR from not being very fit at the moment. I did walk around the block a few times to test a footpot for running because there are a few locations in town where the GPS of my watch has massive problems. I think I now know what settings and calibration I need.
  • AnnPT77
    AnnPT77 Posts: 36,427 Member
    The usual, a row, bow of the quad. It was steamy already this morning, and we had one of the newer rowers in 2 seat, so we kept it moderate pace, and did some one- and two-part pause drills to work on swing, plus a bunch of "just row".

    I think I should get at least a tiny workout credit for pumping 2 wheelbarrow tires from around zero to 90psi with a hand bicycle pump, well over 300 reps. :D (At least it was one of the larger home-use pumps, not a small one that fits on the bike!) Now, if only the tires hold air . . . ?

    We're spreading limestone fines on the floor of our boathouse tomorrow (after a coached row), as follow-up to having 2 French drains put in, hence the wheelbarrow hopes. The spreading should be a bit of a workout. At least it's only supposed to hit about 80F (27 C) tomorrow.
  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member
    edited August 2023
    Checking in. I was taking it easy through the beginning of the week with just some of the usual every day short elliptical workouts. Swimming on Wednesday, 25m lanes, and I tried to add just a bit of intensity doing 10x100 on a regular interval. Still getting plenty of rest but pushing the swim pace a bit. Some other laps too but the interval set was the focus.

    A bit later in the day, a muscle on the back right side of my neck became very unhappy. Maybe I stretched it too vigorously after tiring it during the swim, or something. There was a similar strain over 30 years ago, not from swimming and with no problem since, but I don't even remember if it was in the same place. I'm really not sure what happened, but this is the second time in a couple weeks that I've strained that muscle after swimming. It was still really sore yesterday but later in the evening I got out for an easy 20 minute bike ride. The neck is still stiff today but getting less painful so I tried another bike ride, a bit over 35 minutes.

    The next few times swimming it will be short, easy, and I'll be very careful afterward!
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Another day! I do full body each of three days (something lower body, a pull and some pressing), and also at least one ab exercise. Then the rest is assistance. Today's assistance is chest/arms/shoulders bodybuilding type stuff. So:
    1. Lower body muscular activation and prehab
    2. Front squats
    3. Bench press
    4. Dumbbell row
    5. EZ-bar preacher curls
    6. Cable tricep pushdowns
    7. Incline dumbbell bench press
    8. Side plank

    Felt really good. Coming back from a long period of not doing that much, strength is coming back. I've always been more of a strength person, but lately have been watching Renaissance Periodization videos and finding out how to do the accessory/bodybuilding stuff. (Spoiler alert, been doing it wrong these last 13 years.) Adding lots of ab work (the McGill Big Three and other thigs) seems to have helped a lot with recurring back injuries too.

    Yesterday I did a 30 minute incline treadmill walk.

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