What Was Your Work Out Today?
Replies
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Afternoon Garage Gym Workout
Push Day
Warm-Up/Stretch
Incline Dumbbell Presses- 4 x 10,10,10,10
Superset Upward Dumbbell Flys/Band Pull- 3 x 8,8,8
Bench Press- 6 x 10,6,5,4,2,2
Superset Lateral Raises/Seated Overhead Dumbbell Presses- 3 x 8,8,8
Tricep Push-Down(Cable)- 4 x 10,10,10,10
Single Arm Cable Kick-Back- 3 x 10,10,10 each set with a drop set
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[/quote]Hope you're not talking about me. I've been lifting for 15+ years so have learned a thing or two via experience and research, but I'm not certified in any way.[/quote]
Someone left their credentials in the bottom of their post. Maybe I'm confused with another topic I was reading.
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Good workout this morning. Just cardio today.
Stretching
72 minutes on the spin bike: HR 123/149
45 minutes on the treadmill: HR 111/120
Stretching3 -
Bricklax380 wrote: »Someone left their credentials in the bottom of their post. Maybe I'm confused with another topic I was reading.
Entirely possible it was this topic, I tend to not look at those portions of posts.1 -
Good workout this morning. Cardio, Pull Day and Core.
Stretching
46 minutes on the spin bike: HR 130/160
35 minutes on the treadmill: HR 121/135
49 minutes lifting weights: HR 102/131
Prone Grip Lat Pulldowns: 12@130, 12@130, 12@130, 12@130
Dumbbell Concentration Curls: 10@30, 8@30, 8@30, 8@30
Landmine Twists: 10@25, 10@25, 10@25, 10@25
Seated Cable Rows: 12@130, 12@130, 12@130, 12@130
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shoulder Shrugs: 10@185, 10@185, 10@185, 10@185
Straight Arm Lat Pulldowns: 10@50, 10@50, 10@50, 10@50
Dumbbell Hammer Curls: 10@25, 10@25, 10@25, 10@25
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Shoulder Mobility Exercises
Stretching
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7/9 Afternoon Garage Gym Workout
Pull Day
Warm-Up/Stretch
EZ Bar Bicep Curl- 4 x 10,8,8,8+ drop set
Hammer Curls- 3 x 8+ drop set
Single-Arm Concentration Curls (kettlebells)- 3 x 10,10,10
Lat Pull Down (Rings)- 4 x 10,10,10,10
Pull Ups (Band)- 3 x 5,5,5,
Straight-Arm Lat Pull Down- 10,10,8
Close-Grip Landmine Rows- 4 x 10,10,10,8
Push-Ups(wide)- 3 x 15,15,203 -
Incline press 3x12 (40lbs)
Decline press 3x12 (50lbs)
Chest press 2x12 (50lbs), 1x12 (45lbs)
Shoulder press 3x12 (50lbs)
Pectoral fly 1x12 (55lbs),1x12 (50lbs), 1x12 (45lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (25lbs) single arm
Abdominal 3x12 (165lbs)4 -
Monday I did a 5km run at 8.8kph, slightly faster than usual for a steady state run.
Today a 7.5km run, slightly longer to anticipate pizza for dinner 😉
Very happy that for the run on Monday my HR only exceeded 140bpm right in the last minute, and max 139bpm for the run today. Slowly but surely getting fitter, a few months ago I still needed to run a bit more slowly or a shorter distance to stay under 140.5 -
Afternoon Garage Gym Workout
Leg/Core Day
Warm-Up/Stretch
Bench Leg Curl- 6 x 10,10,8,10,8,8
Bench Leg Extension- 5 x 10,10,10,10,10 + drop set
Vertical Leg Press- 4 x 1010,10,10+ drop set
Flat Knee Raises Crunch- 3 x 10,10,10 (10 sec break after 1st set, 20 sec break after 2nd set)
Ab Wheel Roll Out- 3 x 10,10,10(10 sec break after 1st set, 20 sec break after 2nd set)
Manage to push myself to get in the gym after working in the humid heat all day.2 -
Chair exercises - 20 minutes; stretching - 10 minutes.5
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Great workout this morning. Cardio, Leg Day and Core
Stretching
46 minutes on the spin bike: HR 133/159
35 minutes on the treadmill: HR 121/139
49 minutes lifting weights: HR 120/151
Leg Press: 15@180, 10@360, 10@450, 8@540, drop set: 6@630 8@450, 10@270
Cable Crunches: 12@85, 12@85, 12@85, 12@85, 12@85
Sumo Barbell Deadlifts: 10@115, 8@165, 6@195, 4@225, drop set: 1@245, 4@185, 8@115
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50, 8@50
Barbell Calf Raises: 10@95, 10@145, 10@195
Box Squats: 10, 10, 10
Shoulder Mobility Exercises
Stretching
Weighed in at 293 this morning. Down 147lbs since my restart in October 2022.3 -
Today was leg day. I'm 51 and have a torn meniscus. I'm hoping to have surgery in a month...
4 sets - Smith machine back squats
3 sets - Bulgarian dumbbell lunges
3 sets - Smith machine Romanian deadlifts
4 sets - Single leg extension
4 sets - Sitting leg curls3 -
Lat pulldown 3x12 (85lbs)
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Mid row 3x12 (145lbs)
Rear delt fly 1x8 (45lbs), 1x9 (40lbs), 1x12 (35lbs)
Back extensions 3x12 (165lbs)
Bicep curl 1x12 (60lbs), 2x12 (55lbs) single arm
Abdominal 3x12 (165lbs)3 -
And a bonus 1x6 @ 145lbs of abdominal crunches before I realized it was too easy, lol2
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Awesome workout this morning. Cardio, Push Day and Core.
Stretching
46 minutes on the spin bike: HR 131/161
35 minutes on the treadmill: HR 124/149
67 minutes lifting weights: HR 118/148
Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 3@205, 6@175, 10@135
Barbell Overhead Press: 10@75, 8@95, 6@115, drop set: 3@135, 6@105, 8@75
Cable Crunches: 10@95, 10@95, 10@95, 10@95
Incline Dumbbell Press: 10@50, 8@60, 6@70, drop set: 3@75, 6@60, 8@50
Cable Triceps Press Downs: 10@55, 8@75, 6@95, drop set: 3@110, 6@80, 8@50
Landmine Twists: 10@30, 8@50, 6@60, drop set: 5@70, 8@40
One-Armed Landmine Overhead Press: 10@40, 7@60, drop set: 3@75, 8@50
Dumbbell Chest Fly: 10@30, 8@40, drop set: 6@45, 8@30
Overhead Cable Triceps Extensions: 8@55, 6@65, drop set: 3@75, 8@55
Dumbbell Cross Body Raise: 7@30, 5@35, drop set: 4@40, 8@25
Shoulder Mobility Exercises
Stretching
Light Weight Baby! Felt great this morning and went at the weights hard!
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Leg press 4x12 (150bs)
Calf raise 4x12 (120lbs)
Leg curl 2x12 (120lbs), 2x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 4x12 (145lbs)
Hip abduction 4x12 (145 lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)
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Upper Body
Bench Press 3x10
DB Bench Press 3x12
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Managed to squeeze in a quick workout before my daughter's doctor appointment. When time is at a premium, focus only on the compound moves and save the isolation moves for another day.3 -
Yesterday a double workout:
- a 5km treadmill run at a steady 9kph. That's faster than usual, so very happy that my heart rate stayed under 140bpm!
- some basic strength training: some dead hangs, dip bar static holds (probably not the appropriate name ), incline push-ups, hyperextension, side raises and biceps curls. No decent program, just aiming to do something that doesn't feel too unpleasant and steers clear of injury prone muscles
Today only a 4.25km run at 8.6kph, same max HR as yesterday so actually a worse performance considering this run was slower as well as shorter. Oh well, one of life's mysteries, just like my Garmin telling me I got a perfect sleep score and yet I was exhausted the whole day!3 -
7/12- Morning Gym Workout,
Push Day
Warm-Up/Stretch
Hammer Strength ISO-IBP- 5 x 15,10,10,8,8
Fly Machine- 4 x 10,10,10,10
Bench Press- Close-Grip (Barbell)- 5 x 8,8,8,6,4
Superset Lateral Raises/Seated Overhead Dumbbell Presses- 3 x 10,10,8
Tricep Push-Down Cable (Straight Bar)- 3 x 10,8,8
Cable Kick-Back- 2 sets with drop sets
Tricep Press LF Machine- 3 x 10,10,10
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Good workout this morning. Cardio Only.
Stretching
75 minutes on the spin bike: HR 125/153
35 minutes on the treadmill: HR 112/120
Stretching
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