What Was Your Work Out Today?
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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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Did not report Tuesday's 18.9 mile (30 km) bike ride, on a beautiful, sunny, 70-something F (21-ish C) Spring day. It was excellent.
No workout Wednesday. I didn't fit one in before my osteopath appointment, and I don't like to work out right away after - I want to give the body fixes a chance to settle in.
Today was a little yard work, then our first open rowing session of the season at my rowing club, and I was supervising. I did a little boat carrying, but nothing grand.
It was already past 8PM when I got home, and somehow I hadn't even eaten lunch (partly because of a mysterious power outage) let alone dinner. Decided to shoehorn in a short stationary bike ride, 10k + 3' cool-down, but push the pace slightly harder than the Z2 I've been doing. Ended up with 19% Z4, 53% Z3, remainder below.
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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, 251 -
30 min walk in the park. Found an exercise ball at home in a closet, took it out and used it for abdominal crunches, and some body weight strength exercises.
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I haven't logged for a while.
I went scuba diving over the weekend. Saturday was a highlight; we got a shed load of scallops in. We intended to barbecue them, but it was raining so we pan fried them. The wreck on Sunday only had one metre's visibility.
I went climbing on Monday, Tuesday, Wednesday and Thursday. 4 consecutive days' climbing may not be the greatest plan; I was broken today. (I went flat out in every session; the average length was 3 hours.)
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Two hikes in three days.
Yesterday I spooked a few Turkey Vultures and then came upon a fairly clean but fresh deer carcass. That's when I started seeing cat tracks. Kind of sketched me out. I kept my head on a swivel until I got back to the main path. I'm sure the cat was right by the trail watching me. The tracks were very fresh. I'm sure I've been stalked before. Odds are if you've been in the forest at least four times, a cougar was stalking you at least once. Fortunately we're not on the menu, but I still don't want to get jumped.
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17 min. bike ride in my neighborhood and a 10 min. walk with the dog in the AM. But THEN . . .
Hubs and I drove to Tulsa for a Cheap Trick / Heart concert and got there 2 hours early for free parking. In between walking from the car to a restaurant, then to the BOK Center, then back to the car because they don't allow purses, then the BOK again for the concert and finally back to the car: around 23 min though it could well have been more. What a fun night! I paid for it with a few blisters, but worth it.3 -
I had a couple of days off exercise, as I picked up a cold.
I went climbing today in a 3.5 hour session. It was good fun, I was in form.
I tried loads of dynos, and actually got all but one one them. Jumping is fun. I am terrible at it, but I seem to be quite good at committing to it.3 -
Morning - 45 min on recumbant bike
Evening - 30 min stretching/yoga2 -
I had a couple of days off exercise, as I picked up a cold.
I went climbing today in a 3.5 hour session. It was good fun, I was in form.
I tried loads of dynos, and actually got all but one one them. Jumping is fun. I am terrible at it, but I seem to be quite good at committing to it.
I love that part so much, @drmwc. 1 -
I took the whitewater kayak out and paddled about ten miles on a somewhat local river. Mostly class 2 with a class 3 thrown in for good measure. The water was at a juicy level. Quite fun. I think I only got in my whitewater kayak one day last year. I still remember how to do it, and I really love that boat. I should get it out more. It's like dancing with the river.
This trip was to get a friend out who I've been trying to get out for a long time. I loaned her a boat because the one she had was way too big. She liked it and found one for sale cheap. We were going to get out a couple weeks ago, but then I got a job and had to focus on getting ready for my first trip. We rescheduled for today. We finally had a plan! But then there was a family medical emergency. ANOTHER family medical emergency. She's been going through a lot. Her father in law went into the ER. So she was thinking she might not paddle because her head wasn't in it. She still wanted to make us breakfast. But instead the other guy who had decided just yesterday to join us brought a tandem whitewater canoe, so they paddled that. He's a great teacher; they did great. One other person joined us in a creekboat. I work with the person I was trying to get out, but so far just as a volunteer. That said, we both work part time as outdoor instructors for the same city. The other guy in the canoe is also an instructor there. Kind of fun to get out and play with your co-workers.
I got home, unloaded boats and gear, put things out to dry. Cleaned some stuff. Loaded up dive gear for tomorrow. Got a shower and shave. Leftover carrot cashew ginger soup is reheating on the stove for supper. Tomorrow the aquarium. Tuesday back down for a work training. Then I get a few days off before I go work doing a kayak class Saturday and Sunday. This retired person seems to be working more than expected..... I even talked to my friend about taking on some other work for their organization because she just has too much on her plate, and more just got dumped on it. Way bummer.4 -
Upper Body
Bench Press 10x3x68% 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) 3x103 -
A couple dives in the aquarium. One was more energetic than the other. I forgot how much people enjoy watching us work, waving to us (and getting waved back to) and taking our pictures, especially with us behind their kids. They seem to enjoy watching us as much as they enjoy watching the sharks.3
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