What Was Your Work Out Today?

Sunday

Caving. We couldn't initially find the cave we were after. So we spent a couple of hours walking down a stream looking for it. We were in the the middle of a fairly active stream, so it was hard going. The cave turned out to be a few kilometres upstream, so we went back to the car and tried again.

It was 5 p.m. by the time we got vaguely close. One in our group was too tired to do the cave, so Joe and I went into some random little holes we found. We did 4 little caves in total, and will come back to do our goal cave later in the year.

Monday
Climbing. This degenerated into basically parkour. It was really good fun, I actually successfully did some of the jumps.

Good workout this morning. Cardio day.

Stretching

84 minutes on the spin bike: HR 125/155
45 minutes on the treadmill: HR 112/131

Stretching

Doesn't have to be weights, but some form of resistance exercise is essential for overall fitness, especially for people either trying to lose weight and/or getting older (so, basically, all of us lol).

Weightlifting is the obvious example, but I said resistance. Doing pushups or pullups while resisting gravity counts; swimming while the water resists movement counts; wrestling toddlers into clothes every morning counts. (Just ask any parent!)

Coached row, me in stroke seat of a quad. We did a bunch of 1 & 2 part pause drills, cut the cake, slow-count recovery pyramid, and some 1 & 2 minute hard interval rowing near the end to consolidate.

Our quad had an experienced guy in bow (steering), me in stroke (setting cadence and being a "model"), and two newer rowers in engine room between us, one from last year's class, one who just got through this years. With only some minor issues in this challenging situation, the newer folks did great. The quad and 5 singles were on the water, plus coach in the (so called ) wakeless launch with a bullhorn.

Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 1x12 (50lbs), 2x12 (45lbs) single arm
Back extensions 3x12 (160)
Abdominal 3x12 (165lbs)

Did a bunch of walking outside at an event yesterday, but forgot to track it. Guesstimating around 20 minutes (and a bunch of steps), possibly more, who knows. Very sore and taking it easy today.

Bah, I just came to the realization that I somehow skipped the damn leg curl machine today. A lady was hogging it so I did all my other exercises and then... I blanked. I always do my ab thing last and so.. Off I went.

I was signed up to supervise open rowing tonight. It was lightly attended given the July 4 US holiday (and an overcast evening), so I noodled around at lazy pace in my racing single, rowing circuits within sight of the dock in case anyone else showed up late. Only got in about 4k.

Multiple power boats out. A small (6"?) wake is interesting to people in tippy boats with 4" freeboard, just saying. There were a couple of wakes quite a bit bigger than that, and one of them semi-swamped a recreational single that was out on the water.

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

Stretching

46 minutes on the spin bike: HR 132/163
35 minutes on the treadmill: HR 113/135
67 minutes lifting weights: HR 105/142

Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 2@205, 6@175, 10@135
Barbell Overhead Press: 10@70, 8@90, 6@110, drop set: 4@130, 6@100, 8@70
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Dumbbell Incline Press: 10@50, 8@60, 6@70, drop set: 3@75, 6@60, 8@50
Cable Triceps Press Downs: 10@55, 8@75, 6@90, drop set: 4@105, 6@80, 8@55
Landmine Twists: 10@35, 8@45, 8@55, 6@65
One Armed Landmine Overhead Press: 10@35, 8@50, drop set: 6@65, 6@50, 8@35
Incline Dumbbell Chest Fly: 8@30, 8@35, drop set: 6@40, 8@30
Overhead Cable Triceps Extensions: 10@45, 8@55, drop set: 6@65, 8@45
Dumbbell Cross Body Raises: 8@25, 6@35, drop set: 6@40, 6@30

Shoulder Mobility Exercises
Stretching

Channeled some Ronnie Coleman this morning. Ain't nothing but a peanut, Light weight baby! Felt great to throw around some heavy weight!

Upper Body Two (Yesterday)

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
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

Had to workout without music as I couldn't find my headphones. Before I went home, I decided to check the lost-and-found just in case, without much hope. Turns out there were three wireless headphones turned in, one of them mine. Sometimes the honesty of people is a refreshing burst of air.

Weights: Lower Body (Today)

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x25, 20, 15, 10

Analysis: Normally I do the cable crunch where each set goes down in weight, up in reps. Today I tried the opposite, with the heaviest set done last. Think I'll swap back to the old way; that last set was killer!

nossmf- I love the pump from doing negatives.

7/5 Gym Workout, Push Day:

Warm-Up/Stretch

Hammer Strength ISO-IBP- 4 x 10, 10,8,8
LF Fly- 4 x 10,10,8,8
Bench Press Close-Grip (Barbell)- 5 x 8,8,6,5,4
Superset Lateral Raises (Dumbbell)/Seated Dumbbell Presses- 3 x 8,8 8 SDP- 3 x 8,8,8
Tricep Push Down (Cable)- 4 x 8,8,8,8
Tricep Kick-Back(Cable)- 2 x 8 + drop set, 8 + drop set
Tricep Press (Machine)- 3 x 10,8,8

Off to do Pull Day at the Gym.

Mid row 3x12 (145lbs)
Row 1x12 (70lbs), 2x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 1x12 (60lbs), 1x12 (55lbs), 1x12 (50lbs) single arm
Back extensions 3x12 (160lbs)
Abdominal 3x12 (165lbs)

Alas, kind of nothing. Coached row this AM, but it was kind of windy, and there were two new people (from this year's learn to row class) I was concerned about with the combination of coached row (complicated, distracting) and wind (challenging) when frankly they're not superb at either speed or steering yet. (They'll get there.)

Consequently, I volunteered to cox a quad (coxswain = non-rowing boat occupant who steers). We put a great experienced rower in stroke seat (sets cadence, models technique for others to follow), and another experienced rower in bow, and the new folks in the middle.

I think that was the right choice, greatest good for greatest number, but no workout in there for me. 🤷 Coxing practice is good, though.

Wandering back into this thread after a long time away, still trying to manage the disappearance of the newsfeeds... (Instagram isn't quite working for me)

I'll start with a recap of this week, in screenshots:



So:
- quite happy with my running mileage this week, but perhaps not enough variation between the runs
- 2 strength training sessions, the first sessions in probably 18 months! Starting out with some basic stuff: dead hangs, incline push-ups, hyperextension,...
- and an indoor rowing session for variation and ST warm-up

Took a rest day today, but I have a question for those more experience lifters. This is my current routine for Pull day:

Lat pulldown (wide overhand grip)
Front pulldown (close underhand grip)
High row (close overhand grip)
Mid row (shoulder width grip, pulling straight back at chest level with hands oriented thumb side up)
Back extensions
Bicep curls
Single arm rows (on a different machine)

So my question is.... Given that I only use machines and am not open to free weights at this time, would I be better off doing the rear delt fly machine in place of the single arm rows?