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 (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 -
This morning was pushups (Bring Sally Up challenge) as well as 30 straight.
Bicep curls 4 x 30
Tricep dips x 20
Then start the day 3 -
Tuesday: push+core: chest press/squat/shoulder press/bar; flutter/scissor kicks at the end for core. I've been slacking on gym strength workouts and running more this summer, so trying to get back into it and find a good balance.
Weds: 1.5mi run after work through the neighborhood. At least it was only ~80F.3 -
Dan John’s Armor Building Complex
5x2/3/5-2/3/5(50L50R)
Kettlebell Press3 -
Upper Body
Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec2 -
Got up at 5:15 then did a 37mile bike ride before work about 1300 calories burnt. Brings this week's total to 121 miles.5
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Great workout this morning. Cardio, Pull Day and Core.
Stretching
45 minutes on the spin bike: HR 133/165
35 minutes on the treadmill: HR 120/142
52 minutes lifting weights: HR 104/142
Prone Grip Lat Pulldowns: 12@130, 12@130, 12@130, 12@130
Dumbbell Concentration Curls: 10@30, 10@30, 10@30, 10@30
Landmine Twists: 10@20, 10@20, 10@20, 10@20
Seated Cable Rows: 12@130, 12@130, 12@130, 12@130
Resistance Band Face Pulls: 10@160, 10@160, 10@160, 10@160
Kettlebell Pass Arounds: 10@40, 10@40, 10@40, 10@40
Barbell Shrugs: 10@185, 10@185, 10@185, 10@185
Cable Straight Arm Lat Pulldowns: 10@50, 10@50, 10@50, 10@50
Dumbbell Cross Body Curls: 10@30, 10@30, 10@30, 10@30
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Shoulder Mobility Exercises
Stretching
Another high rep day today, and one more tomorrow for leg day.
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Lower Body
Squats 5x10
Rack Pull 4x10
Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
Cable Crunch 4x10, 15, 20, 252 -
Incline press 2x12, 1x9 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (15lbs) single arm
Abdominal 3x12 (165lbs)
I failed my incline press after 9 reps on the 3rd set. Ugh. Same weight as previous. Ah well. Went up 5lbs in triceps press and lateral raise.3 -
Don't think of it as "failed". You simply didn't get the max reps desired. For this reason I recommend instead of having a hard rep goal, instead do a rep range, say 8-10 or 10-12. When you can consistently hit the top of the range, it's time to increase weight, and each time you do you drop to the bottom of the range and work your way back up.
Incidentally, my upper body day the other day had most of the exercises performed at 10% less than usual weight. I sure did not fail the workout; I was there, I worked. YOU did not fail; you were there, you worked.
BTW, my wife and my favorite show is "NCIS", and every time I see you make a post I have to stop my brain from automatically seeing "NCISflyingcircus".2 -
Oh, I mostly meant I failed to get the weight up on the 10th rep. Not super fussed about it.
That's funny about the TV show.1 -
Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (35lbs) single arm
Back extensions 3x12 (160)
Abdominal 3x12 (165lbs)
Went up 5lbs in back extensions and bicep curls. Pretty sure when I do them single arm it's half the weight, but the machine is set to 35 either way.3 -
And technically it's my 2nd workout of the day, lol. I went at 3:30 yesterday, then worked from 7pm to 8am, and haven't been to sleep yet.3
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Pull Day:
Warm-Up w/stretching
Work Sets only listed:
Barbell Curls- 3 x 8, 8, 8 + drop set
Hammer Curls- 3 x 8, 8, 8 + drop set
Concentration Curls- 3 x 10
Duel Pulley Lat Pull Down- 3 x 10
Assisted Pull Ups- 3 x 8
Stiff-arm Lat Pull Down- 3 x 8
Seated Rows- 3 sets 10, 8, 83 -
Good workout this morning. Just Cardio today.
Stretching
67 minutes on the spin bike: HR 121/151.
45 minutes on the treadmill: HR 116/130.
Stretching
Weighed in at 294.6 this morning. First time I have been under 295 since 2019!4 -
I'm back from a fabulous week on Prince Edward Island. I went for a conference but had plenty of time for long walks along the dunes and red sandstone cliffs. I'd go back in a heartbeat.6 -
The North Shore near Cavendish, PEI, at sunset.3 -
Maybe not a true workout, but I volunteered for 3 hours at the Ozark Valley Triathlon--the gravel bike race was today (18 miles), the road race tomorrow (Sprint and International distances). I did the Sprint two years ago and it just about kicked my rear end. By the time it ended today, temps were in the low 90s but with the heat index, it felt much warmer. I had a mile walk back to my car afterward since I didn't get to park in the lot. I'd like to get to the place where I can race again, but the first goal is to finish my chemo.3
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Kind of nothing?
My usual Saturday row got stormed out, but the weather cleared so we could hold a "graduation" row, potluck and cookout in honor of those who just finished our rowing club's learn to row classes.
I did go out in bow of a double, but didn't row much: The guy in stroke seat and I were proctoring (and safety boating) a skills test where the new rowers needed to demonstrate that they could escape from being stuck in a downed tree in the river while rowing a single shell. (Recall that we row facing opposite direction of travel, so adventures like getting stuck in branches can happen.) This meant that they had to intentionally get stuck in the tree in the first place. Hilarity ensued. Everyone succeeded, and stayed safe.
Weird thing happened that I've never seen before: There's a giant riverboat, basically a banquet hall that floats, and it motors slowly up and down the river. It got stuck! It was supposed to be landing around 2PM, but it was still stuck (all of the dozens of passengers still aboard) at 4PM. There's supposed to be another outing at 7PM. I'm skeptical. I shared a photo in the spoiler so you can see how big it is, but it's not dramatic unless you know the boat/river: It's just a big boat surprisingly close to shore.
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