What Was Your Work Out Today?

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  • laurachambers86
    laurachambers86 Posts: 152 Member
    Rest day today, yesterday's exertions flared up my facet joint/SI joint issues. Did 45 minutes of yin yoga this morning which really helped and then went for a 90 minute walk this afternoon in the local countryside. Lots of horses, good for the soul :)
  • drmwc
    drmwc Posts: 1,039 Member
    edited October 2023
    It was my birthday. (I'm 52 now).

    So I went scuba diving over a long weekend in Cornwall. It was cracking. On the Sunday, we had:

    Thornback rays, blond rays, cuttlefish, dogfish (including a baby), angry crabs pursuing us, loads of shrimp, scallops, lobster and conger eels.

    We were blown out yesterday, do I go home early enough to go climbing. I was terrible.
  • AnnPT77
    AnnPT77 Posts: 34,213 Member
    I had planned to row yesterday, but the group I coordinated ended up (unexpectedly) with an uneven number. Given that it was chilly, I volunteered to cox so that the rest of the group could row with no one needing to steer while rowing. (The coxswain steers.) I also ran some technical drills for the boat, and they did make a difference. The boat felt increasingly synchronized and smooth as we went on. No exercise for anything except my vocal cords, shouting down the 40-foot boat. :D

    Today, I just did a casual walk with a friend, only about 3 miles.
  • AnnPT77
    AnnPT77 Posts: 34,213 Member
    drmwc wrote: »
    It was my birthday. (I'm 52 now).

    So I went scuba diving over a long weekend in Cornwall. It was cracking. On the Sunday, we had:

    Thornback rays, blond rays, cuttlefish, dogfish (including a baby), angry crabs pursuing us, loads of shrimp, scallops, lobster and conger eels.

    We were blown out yesterday, do I go home early enough to go climbing. I was terrible.

    Happy birthday, @drmwc!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Yesterday I cycled halfway to and from work, 10k total. It was COLD, definitely wasn't expecting that and wasn't dressed for the change in weather!

    Today I did pilates first thing, got a 30 minute walk in and also went to the gym just now for an arm session.
  • _John_
    _John_ Posts: 8,646 Member
    back day.

    3x10 pendlay rows
    3x superset of
    Lat Prayers (standing pullovers)
    Palm facing close grip lat pulldowns
    Went till form broke on the lat prayers (usually when I start feeling my triceps try to help)
    Goal was a weight I could do 10ish reps with the pulldowns with my lats exhausted, so much less than I either pullup or do normally here.

    3x15 Bicep Curls
    3x12 Ab machine

  • Fattyohfat
    Fattyohfat Posts: 52 Member
    Today was push it day. Normally I go about 45 minutes to an hr. Today I went an hr and 20 minutes. at this point I am just trying to get in a minimum of 45 minutes of exercise.
    6 sets 12 reps of the following
    Triceps push down(cable)
    Bench press(machine)
    Back row(machine)
    Chest Fly(machine)
    Bicep Curl(free weight/machine)
    Shoulder Press(machine)
    20 minutes(instead of 15) on Upper Body Cycle.
  • AnnPT77
    AnnPT77 Posts: 34,213 Member
    So grateful I got to row today (even though willing to cox for the good of the collective!). We were able to launch a quad (4 rowers) and double (2).

    I rowed bow in the quad, with our club's board president rowing in with our group for the first time. (She's a great athlete, was a Div I basketball player back in the day; a good rower, delightful human, but not out of our league technically now.) With the line-up we had, and lovely weather, it was an excellent row, the usual 7k-ish.

    Stroke (the one who sets the tone) was my 77 y/o buddy J, who is technically precise (good model to watch), very strong (lifting for decades), and soooooo regular in rhythm (strokes per minute). 3 seat, a visiting PhD student from Turkey who's way younger than most of us, a coastal rower (big boats on big water!), very petite, solid technique. 2 seat, the club pres I mentioned, strong and experienced. Then me in bow, calling the row, steering . . . and no one else in the boat can see me so it doesn't matter if I'm sub-par. :D Everyone 60+, except 3 seat.

    It was lovely rowing weather: Around 40s F (maybe around 6C), mild South (cross-)wind so flat water, intermittent sun. We did power 10 intervals (ten strokes, focusing on leg strength), and it felt really good. Happy row.

    These few beauteous days toward the end of the season are such a gift!
  • Meusmemento88
    Meusmemento88 Posts: 4 Member
    My workout today is back
    Pull-down machine
    Standing cable pullovers
    Cable rows
    T rows
  • drmwc
    drmwc Posts: 1,039 Member
    I went running on Tuesday. I don't know why; I don't really like running. I did 7k.

    I went climbing on Wednesday. I was out of form; I felt unrecovered from Monday. I got a one v4 and a couple of new v3s, though. 2.5 hour session; Fitbit reckons I'm on 500 active minutes for the week already.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Yesterday was boxing class, instructor took it easy on us for a change, found myself a little disappointed not to be exhausted at the end! :D

    Today I did my usual full body workout this morning, a little less focused on legs as I've overdone them a little this week.
  • _John_
    _John_ Posts: 8,646 Member
    push day

    3x10 incline dumbbell press
    3x15 Flys
    2x10 weighted dips
    2x12/1x failure seated skull crushers (machine)
    Last set there was supersetted with a set of unweighted dips to failure
  • _John_
    _John_ Posts: 8,646 Member
    edited October 2023
    Prior post was yesterday.

    In an interrupted session in home gym I was able to get in 1 working set of deadlifts (I did 3x’s at like 50 lb increments, so some volume too).

    Then 3x10 superset of leg extensions and leg curls.

    Planned to go a set of squats to (near) failure after my last extension set, but life got in the way.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Boxing class again today, we did one pyramid round (3x1 minutes of a specific routine adding a new part each minute); core round (5 x a certain routine then 15 crunches repeated for 5 mins); then a very long cardio round that I won't describe!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    10 minuted elliptical, 30 minutes free weights. Then 45 minute horse ride but just in walk.
  • AnnPT77
    AnnPT77 Posts: 34,213 Member
    No rowing: Cold rain and a race conflict (collegiate race on the river where we row).

    I did short, moderate stationary bike workouts on Friday and today (Sunday), 30'+3' CD. As I'm repeating these, average heart rate seems to be dropping and average power is increasing a little (without pushing for it). Though I haven't been biking much, my general CV fitness isn't too bad, so fairly quick modest improvement doesn't seem impossible . . . though maybe I flatter myself. :D
  • AnnPT77
    AnnPT77 Posts: 34,213 Member
    It was literally freezing this morning (31F/a jot under zero C). I was just about to cancel rowing because we didn't have enough people to row a quad (safer in cold), when I got a text from a 4th adding in. So I rowed bow in the quad again, for the usual hour-ish.

    We're running out of rowing season. Hoping for more, but it's always hard to tell which row will be our last. :'(
  • nossmf
    nossmf Posts: 11,623 Member
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    Seated BB OHP 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Lower volume than usual, but it's my first day back after almost two weeks, thought I'd ease my way back into the gym scene.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Last day before deload week today. 3x core exercises, 3x arms and 3x legs. Off on holiday for just over a week tomorrow so using this as a well-timed deload week. Got my resistance band packed to help manage any back flareups and I'm sure some exercise will be done but nothing structured!
  • drmwc
    drmwc Posts: 1,039 Member
    edited October 2023
    Sunday
    I went climbing. It was fun. I was in pretty good form. 2.75 hours.

    Monday
    I went climbing. It was training, we focused on intensity. I was in OK form; the session was flat out. 2 hours.
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Legs (3x10-12) - 60%-75%
    - Leg Press
    - Leg Extension
    - Leg Curls
    - Stiff Legged Dumbbell Deadlift
    - Seated Calf Raise
    - Calf Raise (Leg Press)

    Core (4x30sec)
    - Med Ball Side to Side Crunches
    - Lying Leg Raises
    - Plank Hip Drops
    - Hill Climbers
  • Fattyohfat
    Fattyohfat Posts: 52 Member
    plainoldwhisky wrote: »
    Rollerblading. I'm so glad I got back into it. I also started skateboarding recently. I hardly feel like I'm exercising!

    How cool is that. I'd love to take up rollerskating, but I am afraid if I fall at my weight it could be very injurious.
  • _John_
    _John_ Posts: 8,646 Member
    edited October 2023
    yesterday:

    3x working sets of back squats. Kinda played with whether high bar or low bar felt better (lowbar by a mile, so back to those it is)
    3x15 seated leg curls
    3x15 leg extensions

    Now I can spend the rest of the week on workouts I enjoy...lol.
  • nossmf
    nossmf Posts: 11,623 Member
    Lower Power

    RDL 5x5
    Hack Squat <superset> Standing Calf Raises 3x8
    Seated Leg Curl 3x8
    Cable Crunch 3x10
  • nossmf
    nossmf Posts: 11,623 Member
    _John_ wrote: »
    Now I can spend the rest of the week on workouts I enjoy...lol.

    Lots of people hate leg days, but I'm the opposite. Leg days have so many benefits, not least of which is for the ego. My light warmup reps for legs are still using heavier weights than my max last-set reps for upper body. Beyond that, my upper body numbers actually improved when I started focusing on legs: since I track/log every single workout, I can testify how my bench press jumped 20# very soon after I added weekly squat sessions.
  • silver101water
    silver101water Posts: 1 Member
    75 x Navy Seal burpees. My favorite workout day. :)
  • nossmf
    nossmf Posts: 11,623 Member
    How is a Navy Seal burpee different from a standard burpee?

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