What Was Your Work Out Today?
Replies
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Incline press 1x12, 1x8 (50lbs), 1x12 (40lbs)
Decline press 2x12, 1x9 (60lbs)
Chest press 1x12, 1x10 (55lbs), 1x12 (50lbs)
Shoulder press 1x12, 1x10 (60lbs), 1x12 (50bs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 1x10 (25lbs), 2x12 (20lbs) single arm
Abdominal 3x12 (185lbs)
I am back home, went hard in the gym this morning. Increased weight on several lifts.
@nossmf this is my ab machine
The stack goes to like 345 so clearly doesnt correspond 1:1 to weight in lbs. As I've said previously, I only really care that I'm progressing.
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Based on the image, you seat facing left...but the bar and hinge placement make me feel like the weight goes right, consistent with a lower back extension machine, which could definitely support those weights. Hmm...0
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The motion of the machine is definitely a "crunch" and the seat can be unlocked to do them in an oblique position too.
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Oh, yeah, of course: Around 7k rowing, bow of the double this time with my buddy J, working on technical stuff.
I was also trying to watch one of our new (this year learn-to-row) folks out in a single, who - as everyone does - struggles with steering a straight course. I was trying to see whether I could identify what the most important issue is for her. (It's almost always something that makes the port or starboard stroke a slightly longer distance in the water, even just a microsecond. The rower almost always thinks it's that their right or left arm is stronger, which it almost never - maybe never ever? - is.) It'll click eventually.1 -
@nicsflyingcircus I see clearly now, thank you. From that picture, I completely agree with your description and assumptions, it just surprises me the weights being claimed to move on the weight stack (I no longer question your assertions, sorry for being a pain about this, I just wanted to understand better, and now I do, thank you.).0
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Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
DB Hammer Curl 3x10 <<superset>> Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x101 -
De-load week for me. Yoga, walking, mobility etc...2
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Yesterday a treadmill run: 5km in 34min10.
Today:
- 5 minutes warming up on the rowing machine
- Strength training: flat and incline dumbell bench press, hyperextensions, side raises, triceps cable pull-downs
- a 3km treadmill run in 19min592 -
@nossmf no worries. I could totally see why that number would look crazy high in comparison to some of my others.
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Good workout this morning. Cardio, Push Day and Core.
Stretching
45 minutes on the spin bike: HR 125/152
35 minutes on the treadmill: HR 110/131
49 minutes lifting weights: HR 109/139
Barbell Bench Press: 15@95, 15@115, 10@135, drop set: 8@155, 12@95
Seated Overhead Barbell Press: 15@45, 15@55, 12@60, drop set: 10@65, 10@45
Cable Crunches: 15@70, 15@70, 15@70, 15@70
Incline Dumbbell Press: 15@30, 15@35, 12@40, drop set: 10@45, 10@30
Cable Triceps Press Downs: 15@30, 12@40, 12@50, drop set: 10@60, 10@30
Landmine Twists: 12@bar, 12@bar, 12@bar, 12@bar
Single Arm Landmine Overhead Press: 12@bar+20, 12@bar+25, drop set: 10@bar+30, 10@bar+15
Incline Dumbbell Fly: 10@20, 10@20, 10@20
Overhead Cable Triceps Extensions: 12@30, 12@30, 12@30
Dumbbell Crossbody Raises: 10@15, 10@15, 10@15
Stretching
Back from a 10 trip to Portugal, so I started back light, and will do the other 2 days this split light as well. We walked plenty on the trip, but it's nice to be back to dedicated exercise time.
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Two hours of pickleball for me. That’s a lot. Not much energy for anything else today.3
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Cardio for me today. A 45 minute intermediate step workout with Christina Dorner via YouTube. Did the high impact moves for the first time and good lord the sweat I sweated! 🥵3
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Coached row, 3 seat of the quad, in the AM: 8k (exactly, bizarrely enough!), many pause drills, counted recovery drills, feet-out rowing, and a wrap up with some timed hard-push/paddle intervals.
After that, I went to the Y, did some of my physical therapy exercises on machines instead of with bands/weights at home (physical therapist is fine with this), then for no good reason did 6 x 1' intervals on the rowing machine. Of course, I had to reset the machine from damper 10 and calories display, a thing that on-water rowers find inevitable (but hilarious) in gyms.
Afternoon, the usual short urban walk from the farmers market remote parking to the farmers market. (One of these days, I need to take the free pedi-cab shuttle. It looks like fun, but I keep thinking I oughta walk while I still can, y'know? But I have nice chats with the pedi-cab guys at the parking lot.
) 2 -
Yesterday's exercise:
- first a 4km run on the treadmill in 27min36
- followed by a short strength training session, with some exercises (abs, legs, biceps) I didn't get a chance to do the day before, but only about half the sets I wanted to do (dinner earlier than I thought). But still enough to get my Garmin strength training badge for July, right on time 🙂
Probably no exercise today - I'll be going out for drinks with some old coworkers after work.3 -
Good workout this morning. Just cardio today as I got up late. Still fighting the jet lag.
Stretching
65 minutes on the spin bike: HR 124/154
35 minutes on the treadmill: HR 125/138
Stretching
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Yesterday's exercise:
- first a 4km run on the treadmill in 27min36
- followed by a short strength training session, with some exercises (abs, legs, biceps) I didn't get a chance to do the day before, but only about half the sets I wanted to do (dinner earlier than I thought). But still enough to get my Garmin strength training badge for July, right on time 🙂
Probably no exercise today - I'll be going out for drinks with some old coworkers after work.
Correction: got home earlier than expected, so I did a 6km run in 41min57, just a steady-state run this time. Heart rate a bit higher this run, but I guess it's logical after a beer and three coffees!3 -
Lat pulldown 1x5 (105lbs)⬆️, 3x12 (85lbs)
Front pulldown 3x12 (100lbs) ⬆️
High row 3x12(90lbs) ⬆️
Mid row 1x7 (185lbs)⬆️, 3x12(165lbs)⬆️
Rear delt fly 1x10 (40lbs)⬆️, 2x12 (35lbs)
Back extension 3x12 (175lbs) ⬆️
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (185lbs)
Increased alot of weights. Accidentally too far on the mid row machine, lol.
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I spent the week diving Southern reefs (mainly) and a couple of wrecks in the Southern Red Sea. It was nice; the diving was stunning.
I got some form of gastroenteritis. That added a random gambling element to the dives; pretty much all of us came down with the same thing; would anyone follow through and need a new wetsuit? (No-one did.)
I did all the dives; 19 I think. My air consumption was very low; I came up with loads of air left every dive.3 -
Good workout this morning. Cardio, Pull Day and Core.
Stretching
45 minutes on the spin bike: HR 126/151
35 minutes on the treadmill: HR 121/137
53 minutes lifting weights: HR 114/157
Overhand Grip Lat Pull Downs: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
EZ=Bar Curls: 15@35, 12@45, 12@55, drop set: 10@65, 10@35
Landmine Twists: 12@bar+10, 12@bar+10, 12@bar+10, 12@bar+10
Seated Cable Rows: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shrugs: 12@135, 10@165, drop set: 10@195, 10@135
Straight Arm Lat Pull Downs: 10@40, 10@50, drop set: 10@60, 10@40
Dumbbell Curls: 12@15, 10@20, drop set: 10@25, 12@15
Cable Crunches: 15@70, 15@70, 15@70, 15@70
Stretching
Slowing getting over what ever creeping crud I picked up on the plane on the way back home on Tuesday. Just a stuffed up nose and post nasal drip, but annoying.
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Seated leg press 3x12 (155bs)
Seated calf raise 3x12 (120lbs)
Leg curl 3x12 (120lbs)
Leg extension 1x12, 1x10 (85lbs), 1x12 (65lbs)
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (150lbs)
Torso rotation 3x12 (105lbs) both sides
Skipped the abdominal crunches. My usual machine is under repair and the other style one had a line.3 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?0
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Upper Body - Hypertrophy
Incline Bench Press 4x10
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
I tried the new reverse fly machine for the first time for just a couple reps today, think I'll replace the face pull with the reverse fly going forward.0 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?
It's available as a "special character" in many typefaces on a word processor. On my phone, it's an "emoji" listed with "special characters."1 -
@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?
Yeah, they are an emoji. I track my workouts in a note on my phone, so I just added the emoji there, then copied and pasted over0 -
Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 251 -
Good workout this morning. Cardio, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 128/162
35 minutes on the treadmill: HR 115/131
52 minutes lifting weights: HR 104/151
Leg Press: 15@180, 15@230, 15@270, 15@320, drop set: 15@360, 15@180
Cable Crunches: 15@70, 15@70, 15@70, 15@70, 15@70
Hex Bar Deadlifts: 10@105, 10@125, 10@145, 10@165, drop set: 8@185, 10@105
Kettlebell Pass Arounds: 10@30, 10@30, 10@30, 10@30, 10@30
Barbell Calf Raises:12@45, 12@75, 12@95, drop set: 12@115, 12@45
Box Squats: 10, 10, 10, 10
Shoulder Mobility Exercises
Stretching
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Friday, rowed 3 seat in the quad. It was sort of a steady-state row, but (especially since our stroke rower was setting a slightly higher cadence), I decided to do about half the distance (3-3.5k-ish) as 10 strokes hard, 10 strokes easy. (Yes, this can be done in rowing: Power application isn't linearly related to cadence; everyone in the boat needs to keep the same cadence (spm), but in sculling - two oars per person - different people can be apply different amounts of power. I worked hard.
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Saturday, stroke (4 seat) of the quad, coached row. We did two-part pause drills, wide-grip rowing, 0 to 60% acceleration on the drive, 0 to 100% acceleration on the drive, then wrapped up with some pyramid intervals of pushed-power rowing alternated with easy paddling.
Decent bit of Z4 heart rate rowing both days.2 -
No workout yesterday, I barely had the energy to prepare a simple dinner after work 😋
Today a 6km run, 5km steady-state and then two 0.5kph speed increases for the last kilometer. 41min22sec. Not the greatest feeling, it felt a bit labored, but fortunately 6km goes by quite quickly (especially while watching TV).3 -
Great workout today. Cardio, Push Day and Core.
Stretching
53 minutes on the spin bike: HR 120/149
45 minutes on the treadmill: HR 115/130
67 minutes lifting weights: HR 113/150
Barbell Bench Press: 10@135, 8@155, 6@175, drop set: 4@190, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@120, 6@100, 8@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 10@40, 8@50, 6@60, drop set: 4@70, 6@55, 8@40
Cable Triceps Press Downs: 10@40, 8@60, 6@80, drop set: 4@100, 6@75, 8@50
Landmine Twists: 10@bar+10, 10@bar+20, 10@bar+30, 10@bar+40
One-Armed Landmine Overhead Press: 10@bar+30, 8@bar+40, 6@bar+50, drop set: 4@bar+60, 6@bar+45, 8@bar+30
Dumbbell Chest Fly: 10@15, 8@20, 6@25, drop set: 4@30, 10@15
Overhead Cable Triceps Extensions: 10@30, 8@40, 6@50, drop set: 4@60, 8@30
Dumbbell Cross Body Raise: 10@10, 8@15, 6@20, drop set: 4@25, 8@15
Shoulder Mobility Exercises
Stretching
Felt much better this morning, ramping the weights back up after vacation. Felt good to push some heavier weight!2 -
Incline press 3x12 (50lbs)
Decline press 2x12, 1x10 (60lbs)
Chest press 2x12, 1x8 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (20lbs) single arm
Abdominal 3x12 (100lbs), different machine than usual3
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