What Was Your Work Out Today?
Replies
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Ten minutes on Power Plate, levels 2 and 3. Shoulder front and sides raises, 3 sets 10 pounds each. Shrugs 3 sets.3
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45 minutes yin yoga, 45 minute walk.2
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I've been using the gymshark training app for a while now, and have just starting doing the Mass/Hypertrophy workout plan.
Today I did the push workout;
5 minute light cardio warm-up and dynamic stretches
4 Sets of 8 Barbell Bench Press
4 Sets of 8 Seated Shoulder Press
4 Sets of 12 Dumbbell Chest Fly
4 Sets of 12 Standing Plate Press
3 Sets of 15 Tricep Pushdown
3 Sets of 12 Dumbbell Lateral Raises4 -
Same old same old . . . rowing machine day in the alternating 6-day schedule. 8414 pseudo-meters in 45 minutes including the row in/outs and cool down. Fell short (long?) in my intention to stay in Z3 and below, with 2:33 in Z4, but only 3 bpm over the line so I'm not stressing about it.
So close to the halfway mark in the C2 Holiday Challenge that I can almost taste it. Tomorrow.3 -
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 3x15sec4 -
I went climbing on Tuesday. I wasn't in very good form, although I did get one long term project. (I must have tried the climb close to 50 times before sending it).
I went climbing today. It was really good fun, I got a load of projects. I skipped about 8 holds on one pumpy, overhanging 6B+. (A couple of dynos did the trick.)4 -
Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops
), otherwise 82% Z3 and the remainder below.
I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.4 -
Leg day…
3x8 trap bar deadlifts
3x12 x 3x12 leg extensions superset with seated leg curls
Short and sweet.4 -
Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops ), otherwise 82% Z3 and the remainder below.
I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.
Been busy, but just checking in. I'm around the same meters as you (slightly less). I'll hit around 102K today. Been just doing 10K a day Monday through Friday, working in harder sessions on Monday and Thursday. Yesterday, did 10 X 100m sprints/45 secs recovery, then a 5K moderate pace. Today will be a super easy 10K, working hard to hold the HR at 150 or under (75% of max for me).
This is the most rowing I've done for a while. Arthritic fingers were giving me a lot of issues this year, so I had cut the rowing machine down to two days a week and was doing more treadmill, elliptical, assault bike.
Still been lifting pretty hard two days a week. The meters I'm doing now would have been nothing five years ago. Amazing how my performance (and ability to handle load) has lessoned from my early 50s to late 50s (I just turned 59 last month).
Glad to see you're all at it! Still (roughly) holding the same weight. Need to lose the usual 5 lbs during the Holidays, but holding fairly good other than that.
If I don't check back in, have a nice Holiday everyone!2 -
MikePfirrman wrote: »Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops ), otherwise 82% Z3 and the remainder below.
I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.
Been busy, but just checking in. I'm around the same meters as you (slightly less). I'll hit around 102K today. Been just doing 10K a day Monday through Friday, working in harder sessions on Monday and Thursday. Yesterday, did 10 X 100m sprints/45 secs recovery, then a 5K moderate pace. Today will be a super easy 10K, working hard to hold the HR at 150 or under (75% of max for me).
This is the most rowing I've done for a while. Arthritic fingers were giving me a lot of issues this year, so I had cut the rowing machine down to two days a week and was doing more treadmill, elliptical, assault bike.
Still been lifting pretty hard two days a week. The meters I'm doing now would have been nothing five years ago. Amazing how my performance (and ability to handle load) has lessoned from my early 50s to late 50s (I just turned 59 last month).
Glad to see you're all at it! Still (roughly) holding the same weight. Need to lose the usual 5 lbs during the Holidays, but holding fairly good other than that.
If I don't check back in, have a nice Holiday everyone!
Great to hear from you, @MikePfirrman - I hope all goes will with the arthritis and other aspects of physicality going forward. I know I don't need to tell you to keep moving! It doesn't mostly get easier, with more years on the body, I know . . . but as you know, it gets more important.
I miss seeing your workout updates in here as inspiration.
All the best!1 -
Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
My knee was grumpy from my very first squat warmup set, managed to work through it for the squats, but the moment I tried doing the step-ups my knee went into full rebellion mode. But only extending my knee was an issue; I could still curl, and RDL's didn't seem to bother my leg, so I got through the rest of my workout from there. (Instead of doing heavy leg extensions I cut the weight in half and did 3-second negatives, which my knee allowed but remained grumpy until I hit the hot tub after the workout).2 -
I had the day off today so got to go to the gym with my wife which was a nice change. Our work schedules are usually out of wack.
13 min jog on the treadmill
4x 8 cable tricep extensions
4x 8 EZbar curls
4x8 machine fly
3x6 overhead kettleball squat
3x 9 medicine ball russian twist3 -
Yesterday my back was flaring up really bad so just did 45 mins of yin yoga and lots of short bursts of walking. Today it was a bit better so I did 30 minutes of core pilates and another 15 of yin yoga.3
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Friday RowErg day again, usual recent format, total 8361pseudo-meters. Particularly conscious of keeping HR moderate, having fueled the workout probably suboptimally (on a late lunch of latte, pistachio ricotta cake, battered fried mushrooms, and cabernet 🙄). My HR tends to run a little high on calorie dense, nutrient sparse meals, but I was around the normal recent splits (pace) at 2:33.7 and stroke rating of 19 spm, with a result of 79% Z3 with the remainder below. Seems fine.3
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Boxing class today. Kicked my butt, glad I went as really lacking motivation and was tempted to cancel but sucked it up.4
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Back to the bike, another 15k plus 3 minutes cool down, 110W average, 82% Z3 and remainder below, total of 16,280 pseudo-meters. Rest day tomorrow.3
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Just long lined the horse today, had a sudden downpour so headed back slightly sooner than planned.2
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Today was core day. Admittedly my least favorite. I did some pilates, some weights with medicine balls and dumbells, and some belly dance moves. I like to do a variety of things to keep me focused and interested in completing the workout.4
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Starting the week off with stationary bike, the usual 15k + 3' CD, mostly Z3 again.
Schedule for the rest of the week may not be the usual bike/row alternation, and might have to skip working out altogether on Wednesday. I'm a bit over 2 days ahead of schedule with the Holiday Challenge, so if I do have to skip a day I still have enough meters to accommodate my regularly scheduled rest day on Sunday. We'll see how it works out.2 -
push day for me yesterday.
3x8 barbell bench press
3x8 weighted dips
3x12 machine flys
3x15 DB lateral raises
3x15 machine skullcrushers3 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Standing BB OHP 3x5
Lifting after work is so much different from lifting BEFORE work. Tons of people (had to adjust some of my routine on the fly).2 -
Machine row day. For some reason(s), I was having trouble keeping heart rate down where I wanted it. From watching the monitor in real time, I think it was partly mood-generated extra power per stroke, plus just running a slightly higher heart rate (by a beat or three) for any given power output.
I don't like to significantly decrease power per stroke (because of how I've been coached), but did drop strokes per minute down to 15-16 a lot of the time, even 14 sometimes . . . that's about as low as I can go steadily and still keep the stroke sequence smooth.
Ended up 40% Z4 anyway, 46% Z3. Peaked at 151 bpm, which is only around midpoint Z4. It felt OK.
Still thinking my schedule may rule out a workout tomorrow, but I'm more than 2 days ahead on meters for the Holiday Challenge, so that's not a big deal as long as I stay on track afterward. I'm at a bit over 140k of the 200k I need by the end of Christmas Eve.
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pull day yesterday.
3x8 weighted pullups
2x12 x 2x8 Lat Prayers superset with neutral grip machine rows
3x12 cable bicep curls.3 -
Yoga yesterday.
Resistance band workout today. Nothing too exciting!2 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x52 -
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
DB Front Raise <superset> DB Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
DB Curl, Hammer Curl, Concentration Curl <superset> DB Tricep Skull-Crusher 3x10
Perloff Press 3x15sec <superset> Cable Crunch 3x10
My son came with me to the gym, so modified my workout slightly to accommodate the equipment he has at his home gym to show him what he can continue to do without me. Felt weird acting as personal trainer, demonstrating technique, talking about exercise/weight selection, do's and don'ts and everything else. Overall the workout took longer than normal, but we had a great time.3 -
As predicted, skipped working out yesterday. I don't like to work out later in the same day after seeing my osteopath (who does manipulation for some musculo-skeletal issues I have), and I had a busy day before I saw him so didn't fit in a workout.
Today, decided to go back to bike, which I think will make the rest of the week work out better. It was a little too energetic for my current plan, 21% Z4, HR peak at about 83% max . . . oh, well, not too extreme. The usual 15k + 3' CD, 116W average over the whole 39 minutes.
Earlier in the day, a casual 3.1 mile walk with a friend. It was a pretty nice day for mid-December here, sunny and mid-40s F (around 7-8 C).2 -
Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x10
Lying Leg Curl 3x10
Calves Extend 3x15
My knee behaved itself nicely today.2 -
My week so far:
Monday
Workout: 8 mile run
Weigh In: 108.2lbs
Tuesday
Workout: 7 miles crosstraining
Weigh In: 108.0lbs
Wednesday
Workout: 8 mile run
Weigh In: 108.8lbs
Thursday
Workout: 7 miles crosstraining
Weigh In: 108.0lbs3
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