What Was Your Work Out Today?

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  • _John_
    _John_ Posts: 8,642 Member
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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 curls
  • drmwc
    drmwc Posts: 982 Member
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    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
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    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
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    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: 9,008 Member
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    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
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    30 minute cardio
    Weights upper body
    Core work
  • _John_
    _John_ Posts: 8,642 Member
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    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
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    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
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    Cardio 30 minutes

  • nossmf
    nossmf Posts: 9,008 Member
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    Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 3x10
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 3x12
  • 95km90
    95km90 Posts: 45 Member
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    Cycling 30mins
  • laurachambers86
    laurachambers86 Posts: 152 Member
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    20 minutes yoga first thing.
    10 minutes elliptical.
    50 minutes core and arms.
    30 minute walk.
  • AnnPT77
    AnnPT77 Posts: 32,097 Member
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    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. :D 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.
  • _John_
    _John_ Posts: 8,642 Member
    edited November 2023
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    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)
  • RunningGirlKC
    RunningGirlKC Posts: 140 Member
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    Cardio Only
    - stair steps
    - Outdoor walk
  • Brigit_1
    Brigit_1 Posts: 209 Member
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    Cardio
    Legs
    Glutes
    Upper body with weights
  • laurachambers86
    laurachambers86 Posts: 152 Member
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    Happy birthday @AnnPT77 !!!
  • laurachambers86
    laurachambers86 Posts: 152 Member
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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.
  • nossmf
    nossmf Posts: 9,008 Member
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    Cardio/Strength: Relocating furniture around the house on my wife's whim for several hours

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