What Was Your Work Out Today?
Replies
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Boat polishing.
Now I'm going to see if I can figure out the right mounting position for the cleats on my new bike shoes, so maybe also a pedal.
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As usual, I walked my dog (she's a lab and almost 12 years old; even though it was still chilly here, she seemed to be making a big effort on our two short walks). Anyway, that's another story.
Got to the gym this evening for 13 min. of elliptical; 15 or 20 min. on the bike; 15 min. freeweights--(various arm exercises and sit-ups), and 15 min. of deep stretching. And guess what: my left leg muscles that have been bothering me for months did not hurt after I finished. This is progress!
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DiscusTank5 wrote: »As usual, I walked my dog (she's a lab and almost 12 years old; even though it was still chilly here, she seemed to be making a big effort on our two short walks). Anyway, that's another story.
Got to the gym this evening for 13 min. of elliptical; 15 or 20 min. on the bike; 15 min. freeweights--(various arm exercises and sit-ups), and 15 min. of deep stretching. And guess what: my left leg muscles that have been bothering me for months did not hurt after I finished. This is progress!
Good news, @DiscusTank5: Progress, indeed!
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All I did today was spend around 2.5 hours at the rowing club working on our boathouse Spring clean-up day: Shoveling the last of the limestone fines; helping carry some quads (4-rower rowing shells around 30 feet (9 m) long) out of the boathouse so we could wash them and go over them for repair needs then take them back in; and a few other miscellaneous chores.
We picked a chilly day, amidst a lot of extremely varied weather lately. This week, we've had everything from balmy to tornado to today, when it actually snowed for a bit.
Then I ate almost exclusively silly (but tasty) foods for the rest of the day. The rowing club clean-up had a snacky potluck: For one, someone made the best homemade-from-scratch cinnamon rolls!
Then some of us went to the brewpub for pizza and beer.
Rest day tomorrow.3 -
Heavy clean pulls, loads of tekkers on push jerk, heavy front squats, clean complexes and hanging ab stuff. And about 4 hours physical gardening 😀4
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Cooldown phase while my husband watches golf. I got in a total of 5 miles today. At least half at over 3.4 mets, with about 8 minutes at 9 on the RPE scale.
Edit: I was still peddling when I posted this and went over 5 miles. I’m at 5.45 as I type and have decided to quit at 6 miles.
Yes I keep Christmas lights up all year. They’re LED so they don’t draw much energy. And I really like them. 😁
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Upper One
Bench Press 10x3x64% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skullcrusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Switching up my heavy days for the next few months, trying out a new protocol I found online for increasing bench 1RM via higher volume at lower, but increasing, weights. Starts with 10 triples at 65% of 1RM, add 5# each week, if you fail to complete a triple one week then that set is left off the next week, so over time as the weights go up the number of sets will slowly whittle down until you're left at a single set, at which point you recalculate your 1RM and should have seen an increase. We'll see, but by swapping my 5-rep sets for 10-rep sets everywhere else, it'll give my joints a bit of a break for the next few months, even if I stick with the same exercises as before.1 -
Sunday was another five. It was nice; a drift for 45 minutes at 22 minutes with about 5vmetres visibility. Here is me waiting for divers in the other wave.
Today was climbing, 3 hours. I spent my time projecting a v5 which is close to going.
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Another short bike ride on a nice day (sunny, low 60s F/16 C), and extra slow, no excuse or reason for the shortness this time. I felt fatigued on the ride out, but it may just be that I didn't register the extent of wind. On the ride back, you'd think I'd be more fatigued, but I seemed to be going a gear or two harder and a mph or so faster. About 15.75 miles, but averaged only 8.8mph moving speed (
). Almost half Z1 .
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Got in a 10 min walk this morning, then had hand-foot syndrome rear its ugly head in the form of redness, heat, and pain on the bottoms of my feet--thanks, chemo pills. Dragged myself to the gym tonight because my 15 yr old and I had an appt. with a personal trainer. It went well: 10 min. of rowing and NO foot pain, then various free weight sets and some of the machines, even wall sitting (!). I'm going to be sore tomorrow.4
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Legs: Adductor and abductor machines, leg press machine.
Upper body: Lat pulldown machine, chest press machine and shoulder press machine
Ab machine
Various weights, I do 3x10 on all exercises.
30 minutes on the treadmill at 3.0mph3 -
Lower One
Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x20
Swapping from 5x5 to 4x10 creates an entirely different sort of tired/sore. First time in a long time I felt like crawling towards the locker room after leg day.
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I’ve had Covid this week so nothing has been happening. Tested myself today with a slow hike up the hills. About a 5 mile round trip. Kept the heart rate low. Sooooo good to get some exercise again! Will be back to the gym on the weekend all going well3
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Back to stationary bike, 60'+3'. It was a little chilly to ride outside today, but mainly I couldn't fit it in. The indoor biking didn't start until 10PM. I kept it super low power (80W), hoping not to get amped up that close to bedtime, not that I go to bed early.
Heart rate kept bouncing around, so despite staying low power and quite consistent in RPM and power, I edged up to and even into Z3 a bit. I don't know why. Stress? I think I might've mentioned that I crashed my car (no one hurt) and my 2009 car was totaled. Today was round 1 of car dealer visits. I dunno about you, but I find that stressful.2 -
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Walked my dog, then later walked across campus to the gym and back, so that's 30 min. right there. At the gym, rowed for 12 min., then did two x12 sets of reverse crunches, some planks and V sits. And then stretching. Helped set up the church rummage sale tonight for almost 2 hours--not exercise but on my feet the whole time, and they are killing me. !@#$ chemo pills.2
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Roller-skating with my best pals! We were there for 2 hours. It's always a really good cardio workout for me.3
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Full Body
Squat 5x10
Bench 4x10
BB Row 4x10
Seated BB OHP 3x10 <<superset>> BB Curl 3x10
Cable Crunch 4x10, 15, 20, 25
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5k run in 33 minutes with negative splits!3
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Ten plus mile hike on the Trail of Ten Falls. It was a quite rainy day, so there were a lot fewer people than my last two visits. There were lots more wildflowers though.
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Leg day today, along with back because I neglected to do anything back related for the week and 4 sets of hanging leg raises because the gym got some new equipment and I wanted to try it out.
7 minute jog and some stretching to warm up
4 sets dumbell lunge
4 set seated leg curls
3 sets cable row to give my legs a break before squats
5 sets of smith machine back squats
4 sets of the hanging leg raises
4 sets of lat pulldowns
7 minutes on the stair stepper.
And that was that. I've started going to the gym when it's busy every other evening to get my cardio in and generally keep weighted exercises and cardio seperate.3 -
Sunday:
Chest, tricep and shoulder
5 sets cable crossover fly
4 set cable rope tricep extensions
3 set cable lateral raise
4 set machine fly
3 set assisted dip
4 set shoulder press
4 tired sets of bench press
Monday: Some curls at home but otherwise a rest day, my legs were still sore from Saturday.
Today: ran on the treadmill for 50 minutes. 30 minutes of jogging and the other 20 was intermittent uphill sprints. I still had some spring in my step at the end as well which is nice.3 -
Upper One
Bench Press 10x3x66% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x101 -
Welcome to the thread, @drv123!
Question about the workouts you posted. In both situations you performed the large multi-joint compound exercise (squat, bench press) AFTER the single-joint isolation exercises. Conventional wisdom is to perform the heaviest, most technically-demanding exercises early, while your muscles are still fresh, unless you have a specific reason to change the order. Just wondering what your goal is, why you chose to do them in this order.3 -
Rowing machine, 10 min. Then a series of free weight exercises and squats, V-sits, stretching. Thirty min. tops in the gym and I'm soooo tired.
Last day of chemo pills for this cycle. (For those who aren't regulars on this thread, I don't have active cancer but am doing "clean up chemo" to catch any stray cells post-surgery. The side effects of the pills are supposed to be mild but my feet are catching the brunt of it with redness, black spots, blistering. Ugh.)2 -
This morning I got up at 5:30 and completed a Gymshark training app workout called "Pull" It is a part of their Bodybuilding basics plan. Overall it went well and I trained to failure .
10 min elevated walk, Pull-ups, close grip lat pull downs, bent over dumb bell rows, barbell rows, spider curls and hammer curls.1 -
Six more miles on the NuStep before bed.
That’s a total of 89.15 for April.
An average of 2.98 miles a day.
I had set a goal to average 2.25 miles a day, so, by my very low standards, I knocked it out of the park.
🏆3 -
Lower One
Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x203 -
10 min walk; 10 min bike ride. Then at the gym:
3x10 DL (w/ 25 lb freeweights)
3x6 girl push-ups
3x8 lat pulls
3x12 (or 20) leg press
12 reverse crunches
3x10 pelvic thrusts
. . . and probably some others that I've forgotten. My 15 year old and I are working with a trainer. Yay!2 -
April in the books. Got a few miles logged…
✅
Kicked off May with the weekly hump day 10k. It’s actually 3rd 10k this week. 😂
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