What Was Your Work Out Today?

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Replies

  • mtaratoot
    mtaratoot Posts: 14,259 Member
    @AnnPT77

    Foot-operated bilge pump. Even better if an engineer can use all the power you're already generating to run it while underway.

  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Legs/Core (3x10) - med to low weight
    - Single Leg Press
    - Leg Extensions
    - Leg Curl
    - RDL
    - Seated Calf Raise
    - Calf Press on Leg Press Machine
    - Ab Crunch Machine
    - Alt Med Ball Taps
    - Plank Alt Hip Drops
  • nossmf
    nossmf Posts: 11,630 Member
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated BB OHP 3x5

    Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.
  • nossmf
    nossmf Posts: 11,630 Member
    RunningGirlKC wrote: »
    Half Marathon on Saturday

    Best of luck! I used to dream of completing a marathon, or at least a half, back when I ran 5k's for fun in my school days. Afraid those dreams disappeared a couple decades ago for me, so I'll just live vicariously through people like you, thanks very much! lol
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    nossmf wrote: »
    RunningGirlKC wrote: »
    Half Marathon on Saturday

    Best of luck! I used to dream of completing a marathon, or at least a half, back when I ran 5k's for fun in my school days. Afraid those dreams disappeared a couple decades ago for me, so I'll just live vicariously through people like you, thanks very much! lol

    Thank you!!! It’s the last one 😂 I said that last time too
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    nossmf wrote: »
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated BB OHP 3x5

    Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.

    What kind of pain is it? I had golfers' elbow for a couple of years and it got to a point where even resting it for weeks didn't do anything. Forearm work, especially wrist curls, fixed it completely.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Yesterday did a 30 minute run on the treadmill. Felt great but kept it short because wanted to be fresh for lifting.

    Today was weights:
    1. Warmup
    2. Barbell back squats - 5x5
    3. Dips- 5x7
    4. Chinups- 5x6
    5. Deadlifts- 5x3
    I was thinking about doing more but this was so nice and simple, I didn't want to ruin it. And I am just trying to limit lifting volume while I am running more *and* on a significant deficit. But it all felt great today. Now I am betting used to back squats again these all felt smooth and easy.

    Big changes coming up that will affect workouts and diet. I have been based in West Africa for the last three years. At the end of the week I am moving to a new posting in Thailand (in Bangkok). This will mean way better gyms and food options, although also more tempting to over-eat or drink. There is a fight gym over the road from where I will be staying, so I might also start taking Muay Thai and BJJ classes. That would replace cardio and probably most lifting, if I do it.
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Back/Biceps
    - One Arm Dumbbell Row 3x10
    - Pull Ups (Assisted) 3x8-10
    - Hyperextensions 3x12
    - Alternated Hammer Curl 3x10
    - Barbell Curl 3x8 - preloaded bar

    Cardio - 30 minutes - Dreadmill - 10 incline, low to med speed (focus on stride length)
  • nossmf
    nossmf Posts: 11,630 Member
    Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5
    Cable Crunch 4x10
  • nossmf
    nossmf Posts: 11,630 Member
    williamsonmj1 wrote: »
    What kind of pain is it? I had golfers' elbow for a couple of years and it got to a point where even resting it for weeks didn't do anything. Forearm work, especially wrist curls, fixed it completely.

    Last November I developed pain in my right elbow which I determined to be tennis elbow-like, swore off lifting completely for about 4 months, elbow has been right as rain ever since. But a few weeks back my left elbow started showing the same early symptoms. I'm really loathe to stop lifting completely again, so I've been investigating possible sources of the pain and modifications I can make to my lifting regimen to work around the issue without stopping cold turkey. The pain has been receding, so hopefully whatever I've been doing has been working.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    nossmf wrote: »
    williamsonmj1 wrote: »
    What kind of pain is it? I had golfers' elbow for a couple of years and it got to a point where even resting it for weeks didn't do anything. Forearm work, especially wrist curls, fixed it completely.

    Last November I developed pain in my right elbow which I determined to be tennis elbow-like, swore off lifting completely for about 4 months, elbow has been right as rain ever since. But a few weeks back my left elbow started showing the same early symptoms. I'm really loathe to stop lifting completely again, so I've been investigating possible sources of the pain and modifications I can make to my lifting regimen to work around the issue without stopping cold turkey. The pain has been receding, so hopefully whatever I've been doing has been working.

    Good luck with it!
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    I cancelled rowing today: We had snow (some of which actually stuck) and temperatures several degrees below freezing. The rowing itself might've been OK (though risky), but group-carrying a roughly 150 pound boat on an icy dock isn't very fun or safe.

    I did get in an easy effort 30 minute stationary bike ride, 3 minute cool down. Bike said 102W average including CD, theoretically 8.62 miles at 15.5mph, more Z2 than Z3 (and nothing above).

    I also did my usually-unmentioned random stuff like side leg raises, squat holds, and some shoulder-opening stretches throughout the day.

    Yesterday, my only exercise-ish activity was a walk with a friend for about 3 miles on the local trail system, mostly along a river and around a lake.

  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Chest/Shoulders/Triceps (3x10; low to moderate weight)
    - Barbell Bench Press 3x8 - 60% of max
    - Dumbbell Flyes
    - Side Lateral Raise
    - Seated Barbell Military Press
    - Tricep Pushdown (Rope)
    - Lying Tricep Press

    No cardio and rest tomorrow! Race on Saturday! Hope y’all have a wonderful rest of the week - I’ll look forward to see what you’re doing when I get back!
  • _John_
    _John_ Posts: 8,646 Member
    First workout in a week after resting my joints, particularly where my forearm meets my elbow on the outsides of my arm.

    3x8 Incline press
    3x8 weighted dips
    3x12 Machine Flys
    3x12 dumbbell Arnold press
    3x12 reverse tricep curls
    3x10 seated machine skullcrushers
  • nossmf
    nossmf Posts: 11,630 Member
    Elliptical, one hour, intervals
  • DiscusTank5
    DiscusTank5 Posts: 468 Member
    A few months ago our town opened a new bike path down to a newly opened kayak park close to our house. Hubs has been biking and walking it, but I haven't. Today we enjoyed gorgeous fall weather and an hour and 15 minute walk with the dog this afternoon (we didn't get all the way to the kayak park . . . this time).
  • mrmota70
    mrmota70 Posts: 533 Member
    5 mile run to the lake. Then 2 miles, a 14+ min mile and a 13+ min mile walk back to the house. It was 50 degree, but still managed to get my sweat on. I foresee elliptical tomorrow to give my gankle(gimp+ankle) a rest. I’d say it’s the weather, but getting older and pushing it always reminds us of our old injuries.
  • nossmf
    nossmf Posts: 11,630 Member
    Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10
    Face Pull 3x10
    Machine Lateral Raise 3x10
    Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
    Perloff Press 3x15sec

    Added face pulls, and reduced the weight for the curls/pushdowns so I could do a slow, controlled negative each rep.
  • _John_
    _John_ Posts: 8,646 Member
    this was probably my last day in the gym until monday, so crammed a bunch of stuff in one workout.

    3 sets pullups, last 2 weighted
    3x super set of lat prayers into machine rows
    3x trap bar deadlifts (handles set to normal DL ROM)
    3x leg extensions
    3x seated leg curls.
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    No intentional exercise yesterday, just a lot of busy errand-y chore-y stuff so I didn't make time for it. :|

    Rowed today, pretty strong SW wind made the West end of our row quite choppy, but the East end was fine (the river bends). I was in 3 seat, so again able to work on technical stuff (I need it).

    If this wasn't our last row this season, some day soon will be, I think.

    Did a couple hours of reasonably vigorous Winter-prep yard work, too.
  • nossmf
    nossmf Posts: 11,630 Member
    Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 3x10
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 3x12
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    Another row, a little further than usual, bit over 8.6k, because we went through the bridge to the West and upstream a ways. I was in 3 seat again (behind stroke). Temps in the lower 40s F (around 6C), but the very slightest of South wind, so pretty nice rowing weather.

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