What Was Your Work Out Today?

@nossmf no offense taken. It's a hoist abdominal crunch machine, so I take the weights with a grain of salt. I don't truly care what the number is as long as I am progressing, I guess.

With the bicep machine and lateral raise machine, I assume since I am doing single arm, I am actually moving half the weight, but I just list the spot I set it to, you know? I'm not competing with anyone but myself, so it makes it easier to keep track of.

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

Stretching

47 minutes on the spin bike: HR 121/149
35 minutes on the treadmill: HR 108/119
55 minutes lifting weights: HR 110/145

Prone Grip Lat Pull Downs: 10@130, 10@140, 10@150, drop set: 10@160, 10@130
EZ-Bar Curls: 10@55, 10@65, 10@75, drop set, 10@85, 10@55
Landmine Twists: 10@20, 10@25, 10@30, 10@35
Seated Cable Rows: 10@130, 10@140, 10@150, drop set: 10@160, 10@130
Resistance Band Face Pulls: 10@170, 10@180, 10@190, 10@200
Kettlebell Pass Arounds: 10@40, 10@40, 10@40, 10@40
Barbell Shoulder Shrugs: 10@185, 10@205, drop set: 10@225, 10@185
Straight Arm Lat Pull Downs: 10@50, 10@60, drop set: 10@70, 10@50
Dumbbell Curls: 10@25, 10@30, drop set: 10@35, 10@25
Cable Crunches: 15@70, 15@70, 15@70

Shoulder Mobility Exercises
Stretching

Leg press 4x12 (145bs)
Calf raise 4x12 (120lbs)
Leg curl 2x12 (120lbs), 2x12 (100lbs)
Leg extension 1x12 (85lbs), 3x12 (65lbs)
Hip adduction 1x12 (155lbs), 3x12 (160lbs)
Hip abduction 4x12 (145 lbs)

The main floor hip adduction machine was out of order again so after doing my other 5 leg exercises, I had to climb 35 stairs to get to the upstairs one. Torture. Also, tired this morning, enough that I didn't notice I set the leg press machine 5 lbs light. Skipped my ab exercises.

So much for my planned longer easy run today. My body wasn't feeling it, I called it quits after 4km and my heart rate was already at 140 then. But 12km so far this week, plenty of time left to get my mileage in.

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

Lietchi wrote: »

BigMech wrote: »

47 minutes on the spin bike: HR 121/149
35 minutes on the treadmill: HR 108/119
55 minutes lifting weights: HR 110/145

You keep posting these 'endless' workout sessions - where on earth do you find the time (and energy)?!
I'm tired just reading about them

I get up most mornings around 4:30am and get the workout in before I do anything else. I enjoy the long workouts and pushing myself to get stronger and fitter. As someone that has lost a lot of weight, my metabolism is slower that most people my size, 6'5" at 295lbs right now. Thus, I do what I need to, to continue to make progress towards my goal of 250-260lbs.

Of course I rowed, standard distance, just under 7k, bow of the double. Gorgeous morning: Around 70 F (21 C), flat water, sunny.

Mostly we rowed quite slowly. There was a guy from this year's learn-to-row class out with our group. He was rowing a wider/slower recreational single, and he's still . . . working on some things, including steering and um, speed. My double partner today and I are both a bit mother-hen about the new folks, so we wanted to keep him in sight, just in case.

As a bonus, we stopped for a while to let him catch up to us, and we got to watch 3 young blue herons wading in a small cove, hunting for brunch. We don't usually see 3 that close together, so we wondered if they might be from the same brood.

Eventually, another rower from our group came along in a racing single. He's also supportive of new folks, and decided he'd practice racing starts (with stops between) so he could keep an eye on the new guy. That let us in the double do a sequence of short power pieces for most of the rest of the row, which was fun. (Between shepherding the new rowers, and some stupid-hot days, we haven't done much power rowing on non-coached days.)

Lower Body

Squat 5x10
Rack Pull 3x8
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x10, 15, 20, 25

As decided on last time, I limited my drop sets to two, not the ten from last week. I also lowered the rack pull depth a notch on the squat rack, and wow, what a difference it makes! Had to lower the weight, reps and number of sets. No doubt I'll work my way back up to where I was, but a trifle humbling in the meantime.

The usual morning row, 3 seat of the quad. A bit over the usual 7k because we went through the double bridge to near the dam, when usually we stay upstream of the double bridge. After a warm up and before more of a cool-down phase, we did multiple power pieces, for sort of an interval workout.

Tonight, we had a "moonlight row" event, and rowed about another 4.6k in the barge, partly before sunset, partly after dark. The rising moon was orange and looked huge, with occasional dark blue cloud streaks across and around it: Really beautiful.

Workout was yesterday but I am on vacation and busy, lol

Alternate legs (All Hammer Strength)

Seated leg press 4x12 (155bs)
Standing calf raise 1x12 (120lbs), 1x12 (115lbs), 2x12 (110lbs)
Seated leg curl 2x12 (100lbs), 2x12 (90lbs)
Leg extension 2x12 (75lbs), 1x12 (70lbs), 1x12 (65lbs)
Hip adduction 4x12 (165lbs)
Hip abduction 4x12 (155lbs)
Back extension 4x12 (165lbs)

I am trying. I've been very consistent about my gym going since late February, for the first time in my life. I'm not being weird about it, we traveled Thursday, Friday I went to the gym (my daughter, sister and two nieces went as well and we all did our varied things), then gym yesterday. On the way to the mountains for a couple days right now, will do some fun hiking but not fussed about not hitting the gym. Might go Thursday and that might be the only other time before we fly home Sunday, heh. It helps that my one daughter is a D3 collegiate athlete so she's going too.

Lots and lots of paddling the last few days. Mostly doing aquatic invasive plant surveys plus a community "Paddle and Pull" event.

Eight mile hike today.

Back to paddling tomorrow.

Then a day off.

Then two days rowing a support raft for a two-day weed survey where the crew will camp along the way since this section is such a long drive to get to. Well, that and also there's no real access for just doing one of the days. If we don't stay overnight, we have to survey the top half, then paddle out. The next day we paddle the same stretch we surveyed and then pick back up. We will get much more done if we just have to toss our gear into my raft and get started early. There's still some logistics that the coordinator is working on.

The usual 4x a week morning row of just under 7k, this time in stroke seat of the quad. (That's the rower who sets the rhythm/technique for the rest of the boat to follow. Yikes.)

Shortly thereafter, physical therapy, with a bit of arm bike and some upper body push strength exercises.

Tonight, supervised the club's open rowing session, but the only thing like exercise was carrying some boats.

Sorry, you lost me at "terrifying squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.

nossmf wrote: »

Sorry, you lost me at "terrifyingly squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.

I am a bit of an idiot, so I find being underground relaxing. Even if, objectively, it should be scary.

I went climbing today. It was a bit of a mixed session, not too bad overall.