What Was Your Work Out Today?
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Mixed it up slightly today. Usually it would be deadlifts with back & abs assistance. But as I have more time on Saturday and did my Bro work as assistance (it takes a decent amount of time):
- Warmup
- Deadlifts- set of 5, set of 3, set of 4 (this was As Many Reps As Possible, target at least 1)
- Overhead press- set of 5, set of 5, set of 8 (AMRAP, target at least 5)
- Behind the neck overhead press- five sets of ten with the empty bar
- Strict chinups- 5 sets of 7
- EZ-bar preacher curls- 5 sets of 13/14
- Cable tricep pushdowns- 5 sets of 12/13
- Pec deck- 4 sets of 8
- High position chest-supported rows- 4 sets of 8
- Forearm curls/extensions- some
- McGill Big Three- all three movements, about 20 seconds per position per side
I am taking a break next week- I work overseas and will be going to see my daughter. As I will be mostly off work I am toying with the idea of doing a six-day push/pull/legs split while I am there.3 -
Managed to wangle an extra day's horse riding today, so sacked off the gym and went out. All looking good until my horse felt lame in trot. Didn't want to push it so after it happened a few times I stayed in walk and pootled home. As I was just walking I tried to focus on my position and posture in the saddle instead.
This afternoon I did decide to pop to the gym but just to do 30 minutes of cycling, increasing resistance each minute for the first 15 minutes and then decreasing each minute until the end.2 -
Almost 2 hours ...Walked to the gym, then treadmill walking and a bit of running, elliptical, lower body weights and some stretching.2
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@nossmf my legs are easily my best body part. I’m doing that workout that way so I can do less on the squat and still work at failure and get in and out quickly. I do 3x sets on leg extensions and leg curls on one of my back days most weeks to add some volume (so I get legs 2 days each week). Honestly my legs aren’t my focus on my year+ long cut back from being a very overweight 5’10” 288 lbs.
And just to put into perspective I “can” do 405 for 8-10 reps, but this allows me to fail/nearly fail with 275, which is much safer considering I don’t have a spotter ( I do set my safety rails about 1-2” below my bottom of the lift tho and have tested bailing with that weight). Also, it’s just my quads failing. My stabilizers on my back, glutes, and hamstrings are all good when I “fail” this way. On a normal set close to failure my quads are fine and it’s more those other 3 that give way, making me more unstable at/close to failure1 -
Chest/shoulders/arms today
3x10 barbell incline press
3x12 cable lateral raises
3x10 weighted dips
2x superset of bicep curls and seated skullcrushers2 -
Rowed bow in the double this morning for the usual almost 7k. Tonight was a moonlight row at the club, but I ended up as coxswain in a quad . . . not any kind of workout, just lots of shouting and a little steering.
Beautiful evening on the river! 1 -
I don't like structured workouts. I prefer to get the exercise in fun or productive ways. We moved a few months ago and still have a lot of boxes to unpack and things to move upstairs from the basement. The house can always be cleaner, the gardens tended, the yard mowed, the porch swept. Our mailbox is at least 150 feet (46 m) from the house up a pretty good grade. When I was younger and didn't have back problems, I enjoyed roller blading, cycling, and just dancing around the house while I cleaned. I found out yesterday that a 150 lb person burns 90-100 calories just standing for 1 hour. So, get a standing desk at work.1
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45 minute incline treadmill walk.2
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2.5 mile hilly trail run yesterday. New bike wheel due back at the shop on Tuesday, so I can get back to some cycling as well.3
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Upper Hypertrophy
Incline Bench Press 4x12
Machine Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec2 -
Walk around the neighbourhood3
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Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 4x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x12
Suitcase Carry 3x40s2 -
Slightly longer than typical row in bow of the quad, more like 8k vs. 7k.
I was shooting for close to the normal distance, but we did a double upstream loop to avoid bigger downstream chop, and I underestimated how much distance I'd want to run downstream at the end (because of the wind) to get a good line on the dock.
Even then, I was soooo close to hitting the dock, but - whew - just missed it at the last second (literally). Parking the boat is harder in a strong wind. For context, a quad is 42+ feet (13+ meters) long. When no coxswain, we're steering with the oars, and it's bow rower's responsibility.
It was a moderate steady state row, because one of our members is moving back to London (England) and this was her last row before she flies out. We let her pick what we did, and she wanted to go moderate, relax and enjoy the last sight-seeing of the river.2 -
A couple days of whitewater kayaking on a river I haven't been able to get to for a few years because of COVID and then fires. It was nice to get back down there even though it was cold and rainy.3
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Short workout today, as I need to pack this evening:
- Warmup
- Front squats- 5 sets of 10
- Bench press- 5 sets of 2
- Dumbbell row- 4 sets of 8
Front squats were fine though.3 -
Upper body and core today as lower body was SORRRRRRE. Did some elliptical just to loosen up first.
Overhead dumbbell press, bridge with weights, tricep dips, chest press, bicep curl, bosu ball squat holds, few other bits too. Am very tired this evening. Rest day next two days because of work commitments.2 -
I am just starting out- did 10 mins bike, 20 mins treadmill and then some weights. I know it is not a lot, but I am proud I walked through the door and did something!!5
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Long walk ..5
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1 set overhand pull-ups
3 sets underhand pull-ups
2x supersets of Pendlay Rows x standing pullovers x seated chest supported rows
3x leg extensions
3x seated leg curls2 -
Photo walk2
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Trainer led session at my gym this am. Incorporated some balance work and stability work into strength movements, ie. single arm press lying on back on bosu ball, etc. Also rounds of banded squats, band walk, mountain climbers, split squats, etc.4
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williamsonmj1 wrote: »...I have lost fourteen kilos in the last four months and the weight loss is still happening- lost over a kilo in the last 5-6 days. So bench was always going to catch up with me. Not expecting to much movement with it until I switch to bulking. But that won't be for a little while.
Front squats were fine though.
Yes, losing weight has funny impacts to weight lifting numbers. Squats go UP since your leg muscles have less body to move, therefore you can add bar weight. But upper body does tend to decrease as overall muscle goes down. Keep grinding, my friend, and look forward to those numbers leaping off the page once the bulk begins.1 -
Walked through the mall to get to starbucks2
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My kid and I take a daily one mile walk, but lately we’ve additionally been taking an easy two mile hike at the foot of a local mountain. The weather is lovely this time of year.
Just finished a Stronglifts workout and feel pretty beat head to toe - not complaining, though!
Busted through a stall with dumbbell bench press today. Since I have to use dumbbells, the jumps between weights are higher, so I increased reps for a while. I did not complete my 5x5 on that but came close, pretty happy because last time I tried this weight I couldn’t even get one rep out! I now know I’ll be able to beat this weight sooner or later, and will hit novice level soon.
Hit novice on rows last week, and think I can increase one more time before stalling/deloading.
Had busted through my overhead stall as well, but will probably stall on each one from here on. On the verge of novice here as well.
Deadlifts are fine. Much further behind on them, partly because it took some time to get enough plates for me to reasonably pull, partly because my lower body is weak. I am keeping a slow progression here on purpose and am happy with that. Have not stalled yet.
Squats are still problematic. Still trying to figure out my issue. Next thing I will try is getting knees ahead of toes, which will require ankle work. Everything I read suggests people with forward leans risk face planting, but I lean forward so I don’t land on my *kitten*. If I distribute weight evenly on my foot instead of on my toes, I’ll go backwards, and I can’t be strong on my damn toes. Ugh. Fingers crossed I solve this soon.5 -
Push day.
3x10 barbell incline press
2x10 weighted dips
3x12 machine flys
3x15 reverse curls
1x failure seated skullcrushers superset with body weight dips.3 -
Rowed bow in the double this morning in a slight chop, slightly longer distance than usual (by maybe 300m). Tonight, went back to the rowing club to supervise open rowing, but other than general walking around, just carried a few boats. Do I get extra credit because it was in the rain, decently heavy rain by the time we were taking boats off the river back to the boathouse?1
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I ran down to the park at 5am and did 100 burpees, 100 sit-ups, 30 pushups and a 3/4 mile run. I've been focusing more on callisthenic type workouts the last 7 days.6
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My front wheel was rebuilt and sent back to my bike guy yesterday, so I picked it up and took a ride today. I took my first ride in about 3 weeks, going 59 minutes at a fun 15.75mph pace. Good to be back in the saddle.4
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Rowed just a small amount tonight at open rowing, only about 3k. I was in bow of a club double (a Hudson), helping one of my rowing buddies figure out her best foot-stretcher position and complementary selection from the club's oars to use in Saturday's race. Her planned double partner for the race had to work so couldn't help her with this.1
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Couldn't work out on Tuesday or Wednesday due to work commitments. Thursday I planned to go to boxing class but ended up with a really bad headache by the end of the working day so gave it a miss... I've also been a bit unwell and am on a short course of antibiotics atm which probably hasn't helped.
Today I still felt a little bit off first thing so I did 30 minutes of pilates focusing on my core and glutes. Am feeling fine now but am about to give blood in an hour so no gym for me!2
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