What Was Your Work Out Today?

Yesterday did 82:43 minutes of underdesk elliptical bike while reading (841.0 cals, 34.83 miles) and 8:18 mins 'arm bicycle' (on similar underdesk bike on table) for 44 cals. and 309 revolutions. The arm bike thing does MIRACLES for core toning and abs, no joke. I keep my legs off the floor when I do them and the extra weight and muscle tension helps bigtime. These are so helpful for being sort of housebound due to health and life circumstances. I've done more than those amounts today but have not finished for the day yet--I pretty much do them to mild pain or exhaustion or other physical cue that any more would be too much, and it has been fine even with old in juries and being a mature age and not thin.

Upper Power

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

Workout with my 12 yo.

I did:
3x8 squats
3x12 leg extensions
3x12 seated leg curls

Him:
3x8 deadlifts (pretty light, first time he’s done conventional deadlifts. We’ve done them with a trap bar previously)
3x10 DB Bench
3x10 DB Shoulder press
3x10 Pendlay Rows
2xfailure/form breakdown on lat prayers into machine rows
3x12 Leg Extensions
3x12 seated leg curls

He had an awesome session doing a bunch of new lifts and picking up on form quickly. His deadlifts are really clean (we tried multiple ways with lighter weight and he settled on an over/over grip sumo style).

I've been very distracted and lackadaisical lately, due to having an active substitute teaching schedule and lots of other social stuff happening. That said, at least I have managed to work with my trainer 2 mornings per week at 5:30am (ugh) before school.

Today is a day off from teaching due to local elections. With the forecast calling for 65 degree temps this afternoon, we'll squeeze in an outdoor bike ride.

Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
Cable Crunch 4x10

Day before last 115:24 on elliptical underdesk (46.07 miles, 1112 cals) and arm bike 10 mins and 52 cals. Yesterday nothing due to veterinary emergency. Might get back to it today--we'll see.

Hitting legs on consecutive days??? Not sure if that makes you crazy, or a hard-core person to be feared!

nossmf wrote: »

Hitting legs on consecutive days??? Not sure if that makes you crazy, or a hard-core person to be feared!

Tryin to do more quad focused this time and hit the lower. I'd probably go crazy!

Hit the gym for the first time in 2 weeks yesterday, took it relatively easy with a mixture of some old and new exercises. Still ached this morning regardless! But went back at it today with a focus on core. Tried Copenhagens for the first time, definitely worked my core! Increased weights on my other exercises by 1kg too, not loads but all helps!

Still dealing with extremely ill cat so sleep and free time etc. iffy, so yesterday only underdesk elliptical 26:35 (290.5 cals, 12.03 niles) and arm bike 3:47 (24 cals, about 174 revolutions).

Back/Biceps

1. One Arm Dumbbell Row
2. Pull Ups (Assisted)
3. Hyperextensions (Back Extensions
4. Alternated Hammer Curl
5. Barbell Curl

Cardio - TBD

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

Arm was still a trifle sore and stiff to start (from the COVID shot), but it didn't hamper my lifting any, and by the time I got to the lateral raises I felt nothing.

Nothing on Thursday or Friday due to work commitments but managed to get to boxing class today.

yesterday elliptical underdesk 44.34 miles (106:00, 1070 cals) and arm bike 5:57 (25 cals, 175 revolutions). Our poor little cat did finally pass so may have chance to get back to better schedule.