What Was Your Work Out Today?

Lower Body

Rack Pull 5x10
Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunch 4x15

My commute via interstate between cities for my job has been a nightmare this week, with a different accident every day causing massive traffic jams and turning a one-hour commute into two+ hours. It's really zapped my energy to hit the gym after work, which is why I'm only on my second workout of the week on Thursday. Combine that with a hitch in my hip limiting what leg movements I could do comfortably today, and not exactly my best workout.

Good to you here as well @nossmf. I won't let losing the newsfeed impact my workouts or motivation. Still hitting it hard as ever between Cardio and Weight Lifting. I really need to get back out on my road bike this summer and get some good miles in to add some more variety.

It is a shame they took away the newsfeed, it was a great motivator to see all those people in my friend list working hard. Good to see that folks here are still at it!

nossmf wrote: »

Glad to see you back in here, @bigmech. Was wondering if the loss of the newsfeed would put a damper on your workout spirit, but obviously not!

Awesome workout this morning. Cardio, Pull Day and Core.

Stretching

65 minutes on the spin bike: HR 127/159
35 minutes on the treadmill: HR 120/130
77 minutes lifting weights: HR 105/138

Prone Grip Lat Pulldowns: 12@130, 10@160, 8@180, drop set: 5@200, 6@165, 8@130
Dumbbell Concentration Curls: 10@30, 8@40, 6@45, drop set: 4@50, 6@40, 8@30
Landmine Twists: 10@20, 10@30, 10@40, drop set: 8@50, 8@20
Bent Over T-Bar Rows: 10@115, 8@150, 8@175, drop set: 6@200, 6@150, 8@115
Face Pulls: 10@40, 10@50, 8@60, drop set: 6@70, 8@40
Kettlebell Pass Arounds: 10@30, 10@40, 8@50, 8@50
Barbell Shrugs: 10@185, 8@255, 6@305, drop set: 4@355, 6@255, 8@185
Straight Arm Lat Pulldowns: 10@50, 10@60, 8@70, drop set: 6@60, 8@50
Dumbbell Cross Body Curls: 8@30, 8@35, 6@40, drop set: 6@45, 8@30
Cable Crunches: 12@90, 10@100, 8@110, drop set: 5@120, 8@90

Shoulder Mobility Exercises

Stretching

Felt great today and hit the cardio hard and thew around some good weight. If only every workout could be like this!

Yesterday, exercise was a twilight row in the barge, a summer solstice party at the rowing club. I got home too tired to post, but it was very fun, and a pretty night. I feel OK posting this photo (taken about 9:45 PM), since I think no one is identifiable. (The bright yellow shoulder on the right-hand side of the photo, farthest from the camera, is me.) Several people from this year's learn-to-row class joined in, which was fun, too.



Today, I rowed bow in the quad, with one of my longtime rowing buddies in stroke and 2 people from last year's learn to row class (mother and daughter) in 2 and 3 seats between us. The daughter had never rowed any multi-rower boat before, just singles. She did fine - both did. It was already hot (on its way to 90+ F later, 32+ C), and probably around 90% humidity after storms last evening (before the night row) and fog this AM. We didn't row hard, but every piece of my clothing was sweat-soaked by the end of the row. At least it was overcast: Full sun would've felt even hotter.

Awesome workout this morning. Cardio, Leg Day and Core.

Stretching

53 minutes on the spin bike: HR 125/157.
35 minutes on the treadmill: HR 112/128.
72 minutes lifting weights: HR 108/160.

Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, 6@590, drop set: 4@640, 6@450, 8@270
Cable Curls: 15@90, 12@100, 10@105, 8@110, 6@115, 5@120, drop set: 4@125, 8@85
Hex Bar Deadlifts: 10@125, 8@175, 8@205, 6@235, 5@255, drop set: 3@275, 4@225, 6@175, 6@125
Kettlebell Pass Around: 12@30, 10@40, 8@50, 8@50, 8@50, 8@50
Barbell Box Squats: 8@45, 6@65, 6@85 6@105, drop set: 4@125, 6@85, 8@45

Shoulder Mobility Exercises
Stretching

Pushed hard on leg day today, though I started to run of gas by the time I got the box squats.

In other news, I finally got back below 300lbs, 299.2 this morning!

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.

8k run and swimming

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.

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.

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 4x12

BigMech wrote: »

In other news, I finally got back below 300lbs, 299.2 this morning!

Dude, that's not just "other news", that's awesome! You've been working hard to get there man, congrats!

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 day

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.

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