What Was Your Work Out Today?

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)

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!

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.

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

60 min HIIT and 2 mile walk in beach and ocean swim 🏊

We've been having post-hurricane-Beryl storms, nothing like a hurricane, but several inches of rain in 24 hours, quite a lot for here, and there's been localized flooding, general river flood warnings through yesterday. River has been high and faster than usual, not great rowing conditions. (When I went to check it out on Thursday, there was what looked like a whole tree floating merrily downriver near the rowing club.) We tried to row yesterday, but there were un-forecast pop-up thunderstorms so we didn't. But we did see the local mink, plus a white-tail deer wading in the river.

Coached row this morning, finally. I rowed bow of the double with one of the quickest-learner rowers from this season's learn-to-row class in stroke seat. It went well. Accumulated 9970 meters according to Garmin. My double partner wanted to do the optional 1k hard piece that the collegiate kids were doing (upriver against that current!), so we did. I told her I'd probably lose some power toward the end, but was up for it.

It went well, splits unimpressive given the current, but we kept closer to the collegiate boats than I'd feared (partner is strong!). There was a stretch where my average heart rate average was above 220-age for over 8 minutes, and never dropped below 220-age for the middle 5+ minutes of that. It dropped fairly fast after that, though we kept rowing (cool down pace) for another 10+ minutes. I feel good about that (and felt fine afterward).

Morning Workout at the Gym
Leg/Core Day

Warm Up/Stretch

Lying Leg Curl(Machine)- 4 x 15,15,15,15+ drop set
Leg Extension- 3 x 15,12,12+ drop set
Precor Icarian Super Squat Machine- 4 x 10,10,10,10
Leg Press- 4 x 10,10,10,8+ drop set
Farmers Walk- lap around gym with intervals of shrugs.
SuperSet Shrugs(kettlebells)/Front Raises (Plate)- 3 x 8,8,8
Abdominal Crunch (Machine)- 4 x 15,15,15,15
Back Extension (Machine)- 4 x 15,15,15,15

Lietchi wrote: »

No workout yesterday, no time because it was my turn to prepare dinner.

Today a 10km run on the treadmill, steady pace at 8.6kph for most of it, with a few speed increases at the end.

Total distance for the week is 31.8km, a good week even though Garmin seems to think my exercise load is decreasing.

Intensity minutes, @Lietchi? I wonder if they changed the algorithm or something. Mine seems weirdly lower, too, recently (and it's not because of the weather-related rowing cancellations lately). There was one whole session for which it gave me zero intensity minutes, even though it "saw" the workout, and it wasn't an exceptionally non-intense one.

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

Stretching

45 minutes on the spin bike: HR 124/165
32 minutes on the treadmill: HR 115/133
46 minutes lifting weights: HR 92/125

Leg Press: 15@180, 15@180, 15@180, 15@180, 15@180
Cable Crunches: 15@70, 15@70, 15@70, 15@70 15@70
Barbell Romanian Deadlifts: 12@95, 12@95, 12@95, 12@95, 12@95
Kettlebell Pass Arounds: 15@30, 15@30, 15@30, 15@30, 15@30
Barbell Calf Raises: 15@95, 15@95, 15@95, 15@95
Box Squats: 10, 10, 10, 10

Shoulder Mobility Exercises
Stretching

Just didn't have it this morning. Not sure if it was mowing the yard in the heat and humidity yesterday or what, but this was a real grinder.

Incline press 2x12, 1x19 (40lbs)
Decline press 2x12, 1x17 (50lbs)
Chest press 2x12, 1x15 (50lbs)
Shoulder press 2x12, 1x18 (50lbs)
Pectoral fly 2x12, 1x16 (45lbs)
Triceps press 2x12, 1x16 (90lbs)
Lateral raise 3x12, (25lbs) single arm
Abdominal 2x12, 1x23 (165lbs)


I pushed my third sets to failure today. If I am looking at it right, I can go up in some of my working weights. I need to work up the gumption to venture into the free weight side of the gym to find the 2.5lbs weights so I can move up in incline and shoulder press for sure (Incline, decline and shoulder press you change the weight on each side stack, in 5lb increments, so just using the machine, it's 10lb jumps to move up in weight, which did already for decline and shoulder, but don't think I can just jump up another 10 lbs on all of those). I will definitely increase my abdominal crunch weight, lol, it means going to 185. Straight chest press, today was the first time I did all three sets at 50 (I moved up from 45 not too too long ago).

One 20 minute youtube workout on the mini trampoline and 20 minute walk. Coming back from an injury and gonna slowly increase my walking back to 10,000 steps a day.

I gave up with my fitness tracker as I don't like constant monitoring. I took it caving on a very strenuous 8 hour trip; it thought I was sedentary for the duration and kept on being too tell me to exercise.

I went diving this weekend. It was nice, although my dry suit neck seal failed at 28 metres depth, and I had a complete flood.

I went climbing today. It was good. We were supposed to train overhang, although I somehow got a v5 slab.

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

Stretching

50 minutes on the spin bike: HR 122/153
42 minutes on the treadmill: HR 109/119
58 minutes lifting weights: HR 103/136

Barbell Bench Press: 10@135, 10@145, 10@155, drop set: 10@165, 10@135
Barbell Overhead Press: 10@75, 10@85, 10@95, drop set: 10@105, 10@75
Cable Crunches: 15@70, 15@70, 15@70, 15@70
Incline Dumbbell Press: 10@40, 10@45, 10@50, drop set: 10@55, 10@40
Cable Triceps Press Downs: 10@50, 10@60, 10@65, drop set: 10@70, 10@50
Landmine Twists: 10@20, 10@25, 10@30, 10@35
One Armed Landmine Overhead Press: 10@30, 10@40, drop set: 10@50, 10@30
Incline Dumbbell Fly: 10@20, 10@25, drop set: 10@30, 10@20
Overhead Cable Triceps Extensions: 10@30, 10@40, drop set: 10@45, 10@30
Crossbody Dumbbell Raises: 10@15, 10@20, drop set: 10@25, 10@15

Shoulder Mobility Exercises
Stretching

Much better workout this morning. Felt much better, but didn't go too crazy with the weights.

@nicsflyingcircus no offense, but I wonder if you're interpreting the weight stacks correctly. Given the overall strength level shown from your other lifts, the idea that you are doing abdominal crunches with 185lbs for multiple sets of 12 is truly...inspiring? I say this because my lifts blow yours away in all areas, but my cable crunches are done with 130lbs compared to your 185? Possible, but I dare say unlikely.

I know the machines in my gym do not always follow a set standard, with some using lbs, others using kgs, some referring to the weight used by both limbs working together, some by what each limb will feel separately. Perhaps it is worth asking a member of the gym staff to assure you how to read the weights for any given machine.

I stand ready to apologize if I am proven wrong in my thought process. It's just that one number sticks out to me, and if it's wrong, could it be possible your reading of the others is also off?

Quick 5km run today, starting at 8.8kph with 0.5kph increases after 3.5 and 4.5km. A bit of a jolt at 3.5 after I accidently pushed the wrong button and turned off the treadmill instead of increasing the speed 🤪
Sore legs today - not from running but from an eye exam today (don't like hospitals and don't like unknown situations and when I'm nervous I have restless legs)

My turn to prepare dinner tomorrow - hopefully I'll have time for a longer steady-state run.