What Was Your Work Out Today?

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

Leg Day

Squats 5x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

I'm finding the hardest part of the planks is keeping my legs straight at the end of leg day. May want to swap these core movements for another day.

This morning workout is going to be chest/back.

Standing Cable fly 3x12

Lateral Cable pulls 3x12

Incline Bench Smith machine 3x12

Decline Lateral dumbell rows 3x12

Dumbell bench 3x12

Incline Lateral Cable pulls 3 x 12

Stationary bike x20mins

Stretching and foam rolling

Today is a rest day.

Tabata HIIT, consisting of body squats, push ups, and mountain climbers.

Today I'm going to do a 6 mile run and then 20 mins on the stationary bike.

From Monday:

Upper Body, BB Day

Bench Press 5x5
BB Row 5x5
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 4x10, 15, 20, 25
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

Don't know what got into me, normally when I have to work early and workout late my numbers suffer, but yesterday something simply clicked and I was benching numbers I haven't seen in weeks. Had me so motivated I spontaneously decided to see what I could do on BB Row, and increased my PR there by twenty pounds. I need more workouts like yesterday!

Treadmill - 1 hr, 3.0 mph, 12% incline

I spent a week scuba diving in Kenya, at Watamu. It was brilliant. A friend (who has a PhD in marine biology) runs the marine bit of a local charity, so we tried to help restore the local coral reef.

The reef is in reasonable nick, but it does periodically has bleaching events. (Some corals are only able to survive in a narrow temperature band, so climate changes occasionally causes patches to die.) Another challenge is excess sea weed on the reefs, which may be caused by pollution.

We did two dives a day, typically an hour each. Tasks included picking up samples (live coral broken off the main reef); glueing samples to plugs; putting the plugs in nursery tables; moving mature plugs from the nursery to the main reef; attaching the plugs to the main reef and weeding.

Here are a few photos.

Today's workout is going to be Biceps/Triceps.

Hammer curls with rotation 3x10

Cable triceps pull downs 3x10

Cable Curls 3 x 10

Dips 3 x10

Curl bar 3x10

Preacher Curls 3x10

Reverse grip Curls bar 3x10

Triceps Overhead Cable extensions 3x10

Triceps skull crackers 3x10

SStationary bike, some foam rolling and stretching.

16 min. early morning elliptical machine, later a 19 min. warm up walk on an indoor track before a general fitness class, then 45 min. of the class. Toys for the class today included a step platform, a stretch band with handles, a large stability ball, a floor mat, and a couple dumbbells. I'm still not going very deep on the split squats or lunges, with dumbbells, but the hamstring strain is gradually improving.

I've been using the Apple Health sleep monitoring with my watch lately. In the last week one low end HR reading was 51 but the rest were all in the 40s. Also in my late 60s, I used to train pretty hard for triathlon but not so much for several years now and I'm certainly not an elite athlete.

Today's workout is a leg day. I'm not going to the gym I usually go to for legs but will make the best of it.

Quad press 3x10

Hamstring curls 3x10

Glute Kick backs 3x10

Abductor/Adductor machine 3x10 each

Calf raises 3x30

Quad curls 3x10

Stationary bike cool down

Foam rolling and stretching

Rest day today.

--Partly because of a CT scan I have scheduled for this afternoon and partly because my two running sessions earlier this week have worn me out.

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

2 min Helix trainer, 25 minutes ex bike @ moderate to somewhat intense pace, 10 minutes strength training, 10 min stretching. Also 30 min walking outside in three intervals. A gorgeous spring day here.