What Was Your Work Out Today?
Replies
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I'm contemplating calling end of routine on-water group rowing season.
Today, 35 minutes stationary bike plus 3 minutes cool down. Mostly Z3, a little Z4, around 5 minutes lower than that at the start.
Unless I do something tomorrow (Sunday), which would be my normal rest day in a more typical week, this week will have fewer intensity minutes (under the Garmin definition) than any other week in the past 12 months. I'm only at 140 at this point, not even the basic 150. It's some combination of bad weather so last-minute changed plans, disorganization over making alternate plans, pure laziness, and Fall doldrums. Ugh.5 -
I have been active recently, but poor at logging.
Yesterday was a scuba dive on South coast. 27m deep, 45 minutes with 7 miutes deco. It was pitch black with loads of crud in the water.
This made all the local critters behave really differently. Two lobsters came running towards our torches, for example. I think they thought it was night.5 -
I had been on "inactive" status at my gym since April. I call it "active" status - active enough I don't have time to get to the gym. I started early this year since I spent the entire month of April below the rim of Grand Canyon on a private raft trip with seven other people rowing four big rafts. Then it was on to hiking, disc golf, canoeing, kayaking, and mushroom hunting. Now with darker days, it's time to get back after it.
I'm easing into it of course. So easy that my first visit was just to check on my locker and sit in the sauna. Yeah. I know. I went back, and I was stoked to see that there was almost nobody in the pool, so I swam 1000 yards. It felt good, and I could have swam another 1000 pretty easily, but I really do want to ease back in so I don't overdo it. Sooner or later I'll get back to strength work - I think I need it.4 -
Weekly horse ride today, 50 minutes with about 10 minutes of trotting, the rest in walk.3
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yesterday elliptical underdesk 27.77 miles (68:04, 670.5 cals) and arm bike 12:44 (414 revolutions, 59 cals). I hope to get a little/lot more arm bike in, since that tones the whole thing since I do it with my legs up off the ground and it works abs, core everything--life is giving me excuses to wimp out but I am trying!5
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Push/pull combo workout today for the 2nd of each for the week. Lowered volume to get in quality sets of my main 4 exercises.
2x10 Pendlay Rows
2x12 DB Bench
2x8 Weighted Pull-ups
2x12 DB shoulder press
2x superset of Cable Curls and seated machine skullcrushers4 -
Repeat of 35 minutes stationary bike with 3 minutes cool down, 24' Z3, 8.5' Z4, remainder below. This took me up to 213 Garmin intensity minutes for the week, no longer worst week of the past year (more than 3 other weeks this year, tied with two others).
Also sent out an email ending my regular on-water rowing group for the season. Going to have to accept the rowing machine into rotation again soon.
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Back/Biceps
- One Arm Dumbbell Row
- Underhand Pulldown (Bar)
- Barbell Deadlift
- Dumbbell Alternate Bicep Curl
- Preacher Curl
Cardio - 30 minutes-ish3 -
It took about two years but I finally lost all the needed weight. Right now, I want to maintain 133 pounds and gain muscle. I'm taking it slow so I won't overwhelm my muscles and stop working out. I have a history of giving up. But I keep trying. This is what I did today:
https://www.youtube.com/watch?v=sAapLQCASOE 4 -
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.3
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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 extensions4 -
Chest/Shoulders/Triceps
- Barbell Bench Press
- Incline Dumbbell Flyes
- Side Lateral Raise
- Shoulder Press (Machine)
- Bench Dips
- Lying Tricep Press
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Friday: No workout, had to work shift to cover for a coworker who was in an auto accident. He survived; his car didn't.
Yesterday (Monday):
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x5
Worked all weekend, so boss told me to take Monday off. Decided to sleep in and hit the gym well-rested, but apparently so did half the city, considering how packed the place was!
Today:
Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
Cable Crunch 4x10
Think I need to add another warmup rep or two for the rack pulls. Sets 1-2 were a grind, but by the time I got to set 3 and beyond I was moving well.6 -
push day. Ramping up my deficit to knock out a cut by the end of the year. Cutting back on volume and focusing on good sets of key exercises for strength retention.
2x10 incline barbell press
2x10 weighted dips
2x12 machine flys
3x12 dumbbell lateral raises
3x12 tricep push downs5 -
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!)4 -
30 minute cardio3
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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!! 🙌🏻🙌🏻0 -
Cardio - Apple Fitness+ Episode 130 - Treadmill with Scott (Upbeat Anthems)5
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Glute focused leg day 🍑
Kas glute bridges, hip thrusts, RDL’s, b-stance RDL & step ups.
+ daily walking 💕4 -
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 curls4 -
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 .4 -
Legs/Abs
- Leg Press
- Leg Extensions
- Leg Curl
- Stiff Legged Dumbbell Deadlift
- Seated Calf Raise
- Calf Press (Leg Press Machine)
- Crunches
- Lying Leg Raise
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RunningGirlKC wrote: »Legs/Abs
- Leg Press
- Leg Extensions
- Leg Curl
- Stiff Legged Dumbbell Deadlift
- Seated Calf Raise
- Calf Press (Leg Press Machine)
- Crunches
- Lying Leg Raise
Serious leg day!!!!1 -
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 3x15sec3 -
30 minute cardio
Weights upper body
Core work2 -
Leg day #2 for the week.
1x4, 2x8 at my working weight on sumo deadlifts
3x12 leg extensions
Short and sweet.4 -
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 minutes4 -
Cardio 30 minutes
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Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x124 -
Cycling 30mins4
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