What Was Your Work Out Today?
Replies
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Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (25lbs) single arm
Back extensions 3x12 (150)
Abdominal 3x12 (165lbs)
I went up 20lbs on mid row, 20lbs on abdominal, 5 lbs on single arm row and 5 lbs on back extension today.3 -
Coached row, just a bit over 10k. Mostly one- and two-part pause drills, cut the cake, and that sort of thing. Two 1k hard rowing with spm rating capped at 24 just before the ending cooldown, with a brief paddle down and water break between the 1k pieces. Seven boats lined up across the river, so slightly complicated traffic pattern at times. I was advantaged in that by being the slow boat (li'l ol' lady in a wide recreational single, not even a racing single
), so when we gathered to start a drill or piece, most of the boats got ahead of me (out of my way ) quite quickly. Only the women's double from our club was even close to me (just a bit faster) most of the time.
Amusing moment, to me: At one point while we were gathering the boats so chatting, I said something about my wide boat, and one of the college guys rowing a skinny racing single said "that thing cuts through the water like a knife through steel".
It was "only" around 75 F (24 C) at the start, but full sun and very humid, so every item of my clothing was fully sweat-soaked by the end. I'm sure partly due to the heat/humidity, well over half the time was Z3/Z4, and HR topped out 11bpm above 220 minus age. Chart looks like it stayed close to that for around 5 minutes with the last 1k piece. Down by around 50 bpm by 2 minutes after the end of the piece, though we were still rowing (cool down pace) most of that time. I'm reasonably happy with that.3 -
Lots of amazing beach walks here on Prince Edward Island.4
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8k run and swimming3
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P90X Chest and Back. 1hour3
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Another great weekend workout this morning. Cardio, Push Day and Core.
Stretching
70 minutes on the spin bike: HR 128/160
35 minutes on the treadmill: HR 117/126
73 minutes lifting weights: HR 112/140
Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 3@200, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@125, 6@95, 8@65
Cable Crunches: 12@90, 10@100, 8@110, drop set: 5@120, 8@90
Dumbbell Incline Press: 10@50, 8@60, 6@70, drop set: 5@70, 6@60, 8@50
Cable Triceps Press Downs: 12@50, 10@70, 7@90, drop set: 4@105, 6@75, 10@45
Landmine Twists: 10@25, 10@35, 10@45, drop set: 8@55, 10@25
Single Arm Landmine Overhead Press: 10@25, 8@40, 8@55, drop set: 6@65, 8@45, 10@25
Dumbbell Chest Fly: 10@25, 8@30, 8@35
Cable Overhead Triceps Extensions: 10@40, 8@50, 8@60, drop set: 4@70, 8@40
Dumbbell Cross Body Raises: 10@25, 8@30, 8@35
Yeah Buddy! I love these weekend workouts where I don't have rush my lifting. A little extra rest between sets means I can lift a little heavier.
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Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg extension 4x12 (65lbs)
Leg adduction 4x12 (140lbs)
Leg abduction 4x12 (140lbs)
Abdominal 3x12 (165lbs)
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I took my whitewater canoe out for a nice paddle. It was a class2+ or 3- section of river that's pretty busy and continuous. I was constantly looking for the dry lines around the waves and holes.
The rest of the group were kayakers. We had three swims - all kayaks. One was a longer swim, but the paddler stayed with his boat. We had another swim that wasn't THAT long but that took us a long way to get the boat to shore. I felt good about being the one to finally get the boat to shore because my friend suggested, "This might not be a good section for open canoes." Now she knows that some canoes are capable. If I hadn't hopped out of my boat and dove onto the kayak to grab it, it would have gone another half mile before the next eddy.4 -
5k run and boxing class3
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nicsflyingcircus wrote: »Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg extension 4x12 (65lbs)
Leg adduction 4x12 (140lbs)
Leg abduction 4x12 (140lbs)
Abdominal 3x12 (165lbs)
Also did leg curl 100lbs 4x123 -
Great workout this morning. Cardio, Pull Day and Core.
Stretching
49 minutes on the spin bike: HR 124/162
35 minutes on the treadmill: HR 113/127
67 minutes lifting weights: HR 103/139
Prone Grip Lat Pull Downs: 12@130, 10@165, 7@185, drop set: 5@205, 6@170, 8@130
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 3@115, 6@85, 8@55
Landmine Twists: 10@30, 10@40, 8@50, drop set: 6@60, 8@30
Seated Cable Rows: 12@130, 10@165, 8@190, drop set: 5@210, 6@170, 8@130
Resistance Band Face Pulls: 10, 10, 10, 10
Kettle Bell Pass Arounds: 12@30, 10@40, 8@50, 8@50
Barbell Shrugs: 10@185, 8@255, 6@315, drop set: 3@375, 6@265, 8@185
Straight Arm Lat Pulldowns: 10@60, 8@70, 8@80, drop set: 6@90, 8@60
Dumbbell Curls: 10@30, 8@40, 6@50, drop set: 5@50, 6@30
Shoulder Mobility Exercises
Stretching
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Upper Body
Bench Press 10x3x81% 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 -
Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (85lbs)
Lateral raise 3x12 (10lbs)
Abdominal 3x12 (165lbs)
I dropped the pec fly by 5lbs to increase my range of motion and added lateral press, moving the rotational ab machine to leg day2 -
Never be ashamed of reducing weight and feel you need to justify it. If done for safety or to improve form and technique, that's a very smart reduction. Some days you just don't have "it" and the lifts feel heavier than normal; some days you feel like a beast and the same weight feels easy.
Just go with the flow: I have a rule I can drop 10% off any given weight during a workout with zero questions asked, only a note in my log. If I have to drop the weight two weeks in a row, I may question whether I'm actually ready for that weight in the first place, and will permanently drop the weight until I can prove to myself I'm ready to tackle it again.3 -
Big surprise, more rowing. Our rowing buddy who's a former Big 10 champion rower was back for the first time this season, so of course we put her in stroke seat so we could watch and learn. Then another person volunteered to bow (steer) so I got to be in 2 seat, the engine room, which made me really happy: I could focus on all the technical details I need to work on from our coached rows. So good! On top of that, it was a lovely morning.
Tonight, back at learn-to-row class, nothing more vigorous than carrying a few boats; mostly helped supervise/instruct people learning how to get back in after flipping out of a boat.2 -
Just getting back into it after a year off. Body Pump On Demand today. Goal is to get three strength training workouts per week to start.3
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Good workout this morning, Cardio only.
Stretching
75 minutes on the spin bike: HR 129/156
45 minutes on the treadmill: HR 121/148
Stretching
3 -
Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (30lbs) single arm
Back extensions 3x12 (155lbs)
Abdominal 3x12 (165lbs)4 -
I am sore from yesterday so today was just a twenty minute brisk walk. 😁3
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Question....
The machines I use the gym for a number of exercises have a weight stack in either side that you adjust in 10lb increments with the pin, then have a sliding part that if you let it down, adds 5 lbs. So this means that for these exercises, if I want to go up in weight, I have to make a 5lb jump per side, ie a 10lb jump in total weight.
Is there an easy way (short of spending $60 on 4 x 1.25lb incremental weights) to add smaller bits of weight? I think the smallest plates my gym has is 2.5lbs. And I am not sure how I'd balance those on the stack tbh.
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nicsflyingcircus wrote: »Question....
The machines I use the gym for a number of exercises have a weight stack in either side that you adjust in 10lb increments with the pin, then have a sliding part that if you let it down, adds 5 lbs. So this means that for these exercises, if I want to go up in weight, I have to make a 5lb jump per side, ie a 10lb jump in total weight.
Is there an easy way (short of spending $60 on 4 x 1.25lb incremental weights) to add smaller bits of weight? I think the smallest plates my gym has is 2.5lbs. And I am not sure how I'd balance those on the stack tbh.
Can you hang the 2.5lbs weights on the pin? That is what I used to do. You may need to put the pin on the weight first and then put the pin in the stack.0 -
Great workout this morning. Cardo, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 123/157.
35 minutes on the treadmill: HR 119/131.
55 minutes lifting weights: HR 108/145.
Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, 6@630, drop set: 4@680, 6@540, 8@410, 10@270
Cable Crunches: 15@90, 15@95, 12@100, 10@105, 10@110, 8@115, drop set: 6@120, 8@100, 8@80
Sumo Barbell Deadlifts: 8@115, 8@145, 7@175, 6@195, 5@215, 4@235. drop set: 1@255, 4@205, 6@155, 5@115
Kettlebell Pass Arounds: 12@30, 10@40, 8@50, 8@50, 8@50, 8@50, drop set: 8@50, 10@30
Shoulder Mobility Exercises
Stretching
I hit a wall at the 255 on deadlifts, failed the first attempt, but managed to get it on the second try. It's funny how 235 came of the floor easy, but 255 felt like it was bolted down.
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Workout day..Woke up around 10 am grabbed a beer and some cake. 23 arm curls with the beer can to mouth. 12 curls with the cake. Back to nap.. j/k
P90X Core Synergistics = 1 hour4 -
nicsflyingcircus wrote: »The machines I use the gym for a number of exercises have a weight stack in either side that you adjust in 10lb increments with the pin, then have a sliding part that if you let it down, adds 5 lbs.
Curious. I have only ever seen machines where both sides share a single weight stack, just use a clever pulley system to allow each side to move independently and still pull the stack. This is the first time I've heard of separate stacks for each arm/leg.Is there an easy way (short of spending $60 on 4 x 1.25lb incremental weights) to add smaller bits of weight? I think the smallest plates my gym has is 2.5lbs. And I am not sure how I'd balance those on the stack tbh.
Are the 2.5# plates circular or have straight edges, whether hexagon or octagon? If they have edges, they can stand on end just fine on most weight stacks, since the stacks use strictly up-down motions. If circular, bring a bean bag (or a sandwich bag filled with uncooked rice) to set on the stack, then the plate on the bag.1 -
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Day 2 of Les Mills Body Pump. Still a little sore from Monday but I made it through
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Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg curl 4x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 4x12 (140lbs)
Hip abduction 4x12 (140lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)
I accidentally bumped up 15lbs on the torso rotation, lol. Put the pin one block lower than I thought and didn't realise until I'd done all 3 sets of one side, so I stuck with it.3 -
Another coached row this morning, me in bow of the double. We did 2-part pause drills at various points in the stroke; some "catch at 0% power then increase to X% powerr at the finish" blade-acceleration drills (at X = 60% and 100%); slide control drills with recovery (the part where the blade is out of the water) at 3, 4, and 5 count; and finished up with a pyramid of 10 strokes hard, 10 strokes easy; 20 hard/20 easy; 30/30, 20/20, 10/10; then paddle a bit to cool down. Lots of technical corrections throughout from the coach. Really useful.
Then I worked at learn-to-row class tonight, mostly coaching people through how to land their boat at the dock. (We had them rowing circles in the traffic pattern, landing, re-launching - on repeats.) Landing solo is one of the basic skills they need, and it's harder than you'd think. (Keep in mind, for one factor, that they're rowing opposite the direction they're facing, because that's how rowing works.) The most vigorous thing I did was carry a couple of boats - not much.2 -
Good Workout this morning. Cardio, Push Day and Core.
Stretching
45 minutes on the spin bike: HR 131/157
35 minutes on the treadmill: HR 118/135
51 minutes lifting weights: HR 105/138
Barbell Bench Press: 12@135, 12@135, 12@135, 12@135
Barbell Overhead Press: 10@75, 10@75, 10@75, 10@75
Cable Crunches: 15@80, 15@80, 15@80, 15@80
Dumbbell Incline Press: 12@45, 12@45, 12@45, 12@45
Rope Triceps Press Downs: 12@40, 12@40, 12@40, 12@40
Landmine Twists: 10@20, 10@20, 10@20, 10@20
One-Armed Landmine Overhead Press: 12@30, 12@30, 12@30, 12@30
Dumbbell Chest Fly: 10@20, 10@20, 10@20, 10@20
Cable Overhead Triceps Extensions: 12@40, 12@40, 12@40, 12@40
Dumbbell Cross Body Raises: 10@20, 10@20, 10@20, 10@20
Going with high rep work for this rotation through my 3 day split after going heavy for the last 2 splits.
Feel the burn baby!3
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