What Was Your Work Out Today?
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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
4 -
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
3 -
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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20 minutes yoga first thing.
10 minutes elliptical.
50 minutes core and arms.
30 minute walk.3 -
I faced facts, did a rowing machine workout, first one of the "Winter"(-ish) season.
My goal was to keep it moderate intensity, but a reasonable duration. In objective pace and strokes per minute, I did that, trying to stick around 2 minutes 30 seconds per 500 meters (a.k.a. 2:30 split) and 20 strokes per minute (a.k.a. 20 spm, a.k.a. a 20 rating). Body response was unimpressive - not exactly moderate - however.
Truth in advertising: Today was my birthday, so I fueled the row shortly beforehand with deep-fried battered mushrooms and a snifter of Hopslam double IPA. That, or need to work on conditioning, meant that most of the workout was Z4, when I would've anticipated mostly Z2-3 at that pace. Ugh.
Ridiculously detailed dissection and a bit of hand-wringing in the spoiler, FTR.
I did it as 3 pieces of 2000m each, with 2 minutes in between and at the end. (I'd conventionally write that as "3 x (2k on, 2' off)". The 2 minute "off" between 2k pieces is actually 5 light strokes, a quick break to drink a slug of water and wipe sweat, then around one minute of light rowing until the next 2k starts. The final 2 minute "off" is just 2 minutes light rowing. Total distance was 6,736 meters.
Pace on the 2k parts averaged 2:29.4, and 19 strokes per minute, as intended, close to those numbers all the way through.
Heart rate response was . . . not great, in some ways.
Most of the last 2k was at a higher heart rate than 220-age (152+, since I'm 68). In reality, that's only about 85% of my actual HR max, or just below 80% heart rate reserve, not 100%+ of max as the age formulas would suggest, though. Not panting or gasping, but working.
Decently steep drop in HR during the off/light rowing parts, though.
Better results in future, I hope. Concept 2 Holiday Challenge starts next week.2 -
The “I don’t wanna workout on sat or Sunday” combined push pull workout:
2x10 DB shoulder press
2x12 DB Bench Press
2x8 weighted pull-ups
2x12 x 2xfailure Lat prayers and seated neutral grip machine rows
2x12 x 2x12 superset of cable curls and tricep extensions (the full arm pump is so satisfying)
First week in a long time I’ve gotten 2 push/pull sessions AND 2 day of lower…all in a week I started a super aggressive deficit (1800ish cals at 225 lb body weight)4 -
Cardio Only
- stair steps
- Outdoor walk4 -
Cardio
Legs
Glutes
Upper body with weights3 -
Happy birthday @AnnPT77 !!!2
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Went to boxing class today. My back is flaring up badly but I hoped movement would help. It didn't make it worse but didn't make it better either. I was on call and had to leave early as I got a call and had to deal with something urgently but am glad I managed to go.2
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Cardio/Strength: Relocating furniture around the house on my wife's whim for several hours4
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Happy birthday @AnnPT77.
Friday
Climbing. 2.5 hours. I got a of the climbs I was hoping to get, but it was all a bit of a struggle. Some took me many, many goes.
Saturday
Climbing, 3 hours. I expected to be terrible, as I've been going more frequently than optimal recently. (I was still had a forearm pump when I woke up )
To my surprise, I was pretty good. I flashed a couple of v4s.5
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