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    What Was Your Work Out Today?

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    • Posts: 81 Member
      cyedujovtgms.jpg
    • Posts: 1,115 Member
      edited November 2023
      I went scuba diving in a quarry in Somerset this weekend. It's not my favourite thing (the sea is better); but quite a few people from my club needed training.

      It was fun. The water temperature was OK (around 10 Centigrade), although it was cold outside. There was a frost on Saturday which never thawed; it was between -2 and +2 C outside.
    • Posts: 13,963 Member
      Upper Power

      Bench Press 5x5
      Cable Row 5x5
      DB Press <superset> DB Row 5x5
      Seated BB OHP 5x5
    • Posts: 152 Member
      Had a day off work today so took myself off for a walk on a route I hadn't done before. 4.6km so nothing crazy, but enjoyed being outdoors before the rain came.

      This afternoon I walked to the gym, did 40 minutes of core and arm work. First time back in a week and a half due to illness so took it relatively easy.
    • Posts: 36,395 Member
      Starting off the week with stationary bike, 15k + 3 minute cool down, about 40 minutes and 109 average watts across the whole thing, 80% Z3, the remainder below. Average heart rate 133bpm (74% HRmax), peak 144bpm (80%).
    • Posts: 35 Member
      All Peloton:

      *30 minutes strength training: Glutes and legs using 8lb hand weights and 20lb kettlebell.

      *15 minutes Barre: lower body

      *10 minutes lower body stretch

      *10 minutes level up meditation
    • Posts: 8,646 Member
      Push day.

      3x8 barbell bench
      3x12 machine fly
      3x8 standing barbell OHP
      3x12 machine skull crushers
      3x10 tricep curls
    • Posts: 36,395 Member
      drmwc wrote: »
      I went climbing yesterday. It was fun; I got a few and fell off more.

      I tested myself for COVID today; I'm positive. So I guess I've won a week off climbing and a month off diving. (A few people from the weekend's diving trip were positive, so I thought I should test. I'm asymptomatic so far.)

      @drmwc, I hope it stays asymptomatic or at least very mild! From all I've read, it seems to be a good idea to be very moderate and cautious with exercise activity during & post Covid, to maybe reduce chances of longer-term issues. It sounds like you have a good plan. I'm beaming well-wishes in your direction!
    • Posts: 13,963 Member
      Lower Power

      Rack Pull 5x5
      BB Hip Thrust 5x5
      One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
      Cable Crunch 3x10

      Added two more warmup sets to my rack pull, made all the difference in the world. Not only did first couple sets NOT feel like a grind, but had to resist the impulse to add weight. Maybe next time...
    • Posts: 516 Member
      15 min on elliptical
      Bench 5 x 12 on 3 min intervals
      Assisted pullup 5 x 6 on 2 min intervals
      Incline press 5 x 12 on 2 min intervals
      Bent over barbell row 5 x 8 on 2 min intervals.
    • Posts: 35 Member
      Peloton- upperbody w/weights
    • Posts: 36,395 Member
      Tuesday, so back to RowErg, the same 3 x 2k, 1 x 1k, plus 2' row in/out between the pieces and a 3' CD. Total of 8,296m including the row in/outs and cool down, average 19spm and 2:33.2 pace on the pieces. Bumped up into Z4 for less than a minute toward the end with HR drift, but 76% Z3 and remainder below.

      I wasn't feeling it tonight, had a much busier day than expected for unpredictable reasons, but sad history has taught me that if I get behind during the Holiday Challenge, catch-up is brutal.
    • Posts: 14,808 Member
      Walk through ice-fog into town to check mail and back. No more than three miles round trip

      Escaped the fog and swam 32 laps (1600 yards) indoors. It felt good. Sauna after was also good. Sun even decided to break through early afternoon when I was leaving. I rode the bike out for a pint with friends later. Bundled up and cycled back home and didn't hit any frozen leaves. Scary time of year for cycling. In a few days we'll start getting rain and a bit more seasonal temperatures. If it would just get colder for longer it actually wouldn't FEEL so cold. I think 38 degrees and raining is colder than 25 degrees if it hasn't been above freezing for several days and the air has dried out.

      It would be a beautiful time to go paddling, but I am still waiting for my repaired drysuit to come home so I can be safe in the weather.
    • Posts: 41 Member
      This morning it's 3 sets of push-ups until failure, usually averaging 30 each, then biceps 3x33 and a quick run.
    • Posts: 4 Member
      cardio exercises.
    • Posts: 13,963 Member
      Slept through my gym alarm, no Wednesday elliptical session for me this week. Not the worst thing in the world for somebody looking to "bulk" I guess. Got a little cardio in anyway, since work is tearing up the parking lot AGAIN and forcing people to park a mile away, but it's not the same.
    • Posts: 152 Member
      4km walk to and from the optician first thing, that's as exciting as my Wednesday got!

      Gave my one month's notice on my gym membership as want to mix things up a bit in the new year before going back.
    • Posts: 2,873 Member
      Shoulders, traps, abs with 30 second bike intervals between work sets.
    • Posts: 36,395 Member
      Alternating back to stationary bike, same 15k + 3 minute cool down, about 41 minutes and 105 average watts across the whole thing. Still moderate: 72% Z3, the remainder below; Average heart rate 127bpm (71% HRmax), peak 141bpm (78%).
    • Posts: 13,963 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
    • Posts: 73 Member
      Just joined a gym a few weeks ago and having fun figuring it all out. Here was the day today, focus on my core but enjoy running so added the treadmill in.

      13 min treadmill around 5mph
      Ab crunch 4x10
      Machine bicep curl 5x8
      Lat pulldown 4x9
      Cable upright row 4x8
      Machine bench press 4x6
      Cable row 6x5
      Cable rope tricep extensions. 3x12
      Another 13 minute jog on the treadmill to get sweaty before going to work

      Any feedback is appreciated, is this too much? Reading it now it seems like it might be.
    • Posts: 36,395 Member
      Thursday is another C2 RowErg day, continuing the same modrate 3 x 2k, 1 x 1k, plus 2' row in/out between the pieces and a 3' CD. Total of 8,307m including the row in/outs and cool down, average 18spm and 2:33.3 pace on the pieces. Only 20 seconds Z4 this time, so getting closer to my "no higher than Z3" intention. 82% Z3 and remainder below. Overall workout about 45 minutes.

      Earlier in the day, I took a casual walk with a friend on one of the local paved trails, just 3.1 miles at a moving average of 2.9mph. Pretty nice day for mid-Michigan at the end of November, mostly sunny and mid-40s F (7 C). Garmin decided to increase my "fitness age" another year, to 27. At 68 IRL, I'm not too stressed (or convinced) about its theory. :D
    • Posts: 152 Member
      Yesterday I just did 15 minutes pilates. Today I did a 45 minute arm and core workout at home (other half's weights are coming in handy already) and 10 minutes of yoga.

      3 x 20 secondary copenhagens
      3 x 6 thoracic kettlebell windmills
      Dead bugs with weights
      3 x 12 ab crunches
      Hip extensions
      3 x 12 overhead dumbbell press w/6kg
      3 x 12 bicep curl w/6kg
      3 x 6 dumbbell fly w/4kg
      3 x 12 overhead tricep extension w/4kg

      A few other things who's real names I don't know so won't list them here as I have my own weird names for them!
    • Posts: 36,395 Member
      Thursday, back to stationary bike, almost identical to Tuesday's ride, 15k + 3 minute cool down, about 41 minutes and one watt up at 106 average watts across the whole thing. Still moderate: 74% Z3, the remainder below; Average heart rate 129bpm (72% HRmax), peak 137bpm (76%).
    • Posts: 12 Member
      35 minutes free weights chest/triceps. 30 minutes on the rowing machine.

      All I thought about while rowing …was looking forward to taking my shirt off in public again.
    • Posts: 152 Member
      Boxing class today. I was the only person who attended so I got a one to one session which was hard going but really fun. Definitely going to be aching tomorrow! Also did some yin yoga.
    • Posts: 73 Member
      Yesterday:
      18 minutes jogging on the treadmill
      5x 8 reps leg extension
      3 x 10 reps barbell curl
      4x 6 reps leg press
      4x 10 rep tricep extensions

      Today:
      Taking a break unless I get bored
    • Posts: 36,395 Member
      Rowing machine day rolled around again, still 3 x 2k, 1 x 1k, plus 2' row in/out between the pieces and a 3' CD. Total of 8,286m including the row in/outs and cool down, average 18spm and 2:32.7 pace on the pieces. Still mostly moderate, but I let it drift up a little since tomorrow is a rest day. Ended up with 5:24 (12%) in Z4, 65% Z3 and remainder below. Overall workout about 45 minutes.
      Rob6428 wrote: »
      35 minutes free weights chest/triceps. 30 minutes on the rowing machine.

      All I thought about while rowing …was looking forward to taking my shirt off in public again.

      I can say in all honesty that I've never once thought that while rowing! :D (Note: I'm a 68 y/o woman. ;) ).

      @Rob6428, it's always nice to see another machine rower around here, especially someone using it for more than a brief warm up. I have to admit, though, that this is a Winter thing for me: Boats in the non-icy season instead.

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