What Was Your Work Out Today?

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?

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

Stretching

46 minutes on the spin bike: HR 123/157
35 minutes on the treadmill: HR 115/144
54 minutes lifting weights: HR 99/140

Barbell Bench Press: 12@135, 12@135, 12@135, 12@135
Barbell Overhead Press, 12@65, 12@65, 12@65, 12@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 12@45, 12@45, 12@45, 12@45
Cable 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@25, 10@25, 10@25, 10@25
Overhead Cable Triceps Extensions: 12@40, 12@40, 12@40, 12@40
Cross Body Dumbbell Raises: 10@20, 10@20, 10@20, 10@20

Shoulder Mobility Exercises
Stretching

High rep work today, and tomorrow.

I went out with one of the paddling clubs to a local whitewater river. I took my kayak instead of canoe so I could be more helpful with rescues. We didn't have any out-of-boat experiences. I had a ton of fun surfing many of the waves. My kayak surfs really well. I tried to help some other folks get on waves and stay on, but most of the others were in creek boats. My hull is fast, so I can get on waves easier, and since I just love surfing, I have enough experience to keep carving on the wave for a fair bit of time. There was a woman there with the same hull as I have; she was able to get a few more surfs than most of the other people. We had one open canoe with a very experienced paddler. He was able to get a few surfs. Of course then he'd have to dump out his boat.

nicsflyingcircus wrote: »

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?

Depends on your goal. If you're trying to hit the rear delts (a normal addition to pull day), then the rear delt fly is great, as is the cable rope pull suggested by @BigMech (in fact it's the one I use personally, though I've been meaning to give the rear fly a try just for variety). The single arm row can hit the rear delts, depending on where the elbow and upper arm are angled, but I would have them earlier in your routine rather than at the end given its compound nature.

Bricklax380 wrote: »

I believe there's a certified trainer on this thread that can give you a educational answer.

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.

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

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

Stretching

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

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)

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.

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.