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What Was Your Work Out Today?

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Replies

  • laurachambers86
    laurachambers86 Posts: 152 Member
    Full body workout at the gym, started incorporating copenhagens which are killing my core but in a good way. Also upped weights as of last week and it's tough! Seem to have tweaked something in my knee so might rest legs for a few days.
  • _John_
    _John_ Posts: 8,643 Member
    Leg day:

    Squats
    1x5 at last week’s working set weight for 8.
    2x8 with 20 more lbs. So 2 “working sets” but that set to 5 was pretty tough. Going hard on my calorie deficit, so something had to give on volume or intensity.

    3x12 Leg curls

    3x12 Leg extensions
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Chest/Shoulders/Triceps
    • Barbell Bench Press
    • Incline Dumbbell Flyes
    • Side Lateral Raise
    • Shoulder Press (Machine)
    • Bench Dips
    • Lying Tricep Press
  • nossmf
    nossmf Posts: 10,782 Member
    Elliptical, one hour, intervals - 819 calories

    Ahh, my last cardio day during a cut phase. Next week begins my bulk phase, so will have lots more energy to burn. (Wait, this bulk phase coincides with Thanksgiving, Christmas and such? How amazing a coincidence!)
  • Brigit_1
    Brigit_1 Posts: 209 Member
    30 minute cardio
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    nossmf wrote: »
    Elliptical, one hour, intervals - 819 calories

    Ahh, my last cardio day during a cut phase. Next week begins my bulk phase, so will have lots more energy to burn. (Wait, this bulk phase coincides with Thanksgiving, Christmas and such? How amazing a coincidence!)

    Well now look at that - that's perfectly executed timing if I've ever seen it!! 🙌🏻🙌🏻
  • Omfrankie3
    Omfrankie3 Posts: 15 Member
    Glute focused leg day 🍑
    Kas glute bridges, hip thrusts, RDL’s, b-stance RDL & step ups.
    + daily walking 💕
  • _John_
    _John_ Posts: 8,643 Member
    Back day:

    2x8 Pendlay rows (set the last set up at about a 1.5” deficit)
    2x8 weighted pull-ups
    2x12 x 2xfailure lat prayer x chest supported machine row superset
    2x12 1x12 and drop set cable curls
  • drmwc
    drmwc Posts: 1,025 Member
    Monday
    Climbing, 2 hours. Good fun; a few if us concentrated on getting a load of volume done.

    Tuesday
    Climbing, 2 hours. Again; good fun and I go I some reasonably hard routes.

    Wednesday
    Yoga, 1 hour .
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Legs/Abs
    1. Leg Press
    2. Leg Extensions
    3. Leg Curl
    4. Stiff Legged Dumbbell Deadlift
    5. Seated Calf Raise
    6. Calf Press (Leg Press Machine)
    7. Crunches
    8. Lying Leg Raise
  • Brigit_1
    Brigit_1 Posts: 209 Member
    RunningGirlKC wrote: »
    Legs/Abs
    1. Leg Press
    2. Leg Extensions
    3. Leg Curl
    4. Stiff Legged Dumbbell Deadlift
    5. Seated Calf Raise
    6. Calf Press (Leg Press Machine)
    7. Crunches
    8. Lying Leg Raise

    Serious leg day!!!!
  • nossmf
    nossmf Posts: 10,782 Member
    Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    Machine Lateral Raise 3x10
    Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
    Perloff Press 3x15sec
  • Brigit_1
    Brigit_1 Posts: 209 Member
    30 minute cardio
    Weights upper body
    Core work
  • _John_
    _John_ Posts: 8,643 Member
    Leg day #2 for the week.

    1x4, 2x8 at my working weight on sumo deadlifts
    3x12 leg extensions

    Short and sweet.
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
    Back/Biceps
    One Arm Dumbbell Row
    Pull Ups (Assisted)
    Hyperextensions (Back Extensions)
    Dumbbell Alternate Bicep Curl
    Barbell Curl
    Gorilla Rows
    Negative Lat Pulldown

    Cardio - 30 minutes
  • Brigit_1
    Brigit_1 Posts: 209 Member
    Cardio 30 minutes

  • nossmf
    nossmf Posts: 10,782 Member
    Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 3x10
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 3x12

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