What Was Your Work Out Today?

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  • drmwc
    drmwc Posts: 1,109 Member

    I got home late on Sunday, and stayed awake for around 24 hours on the journey. I went climbing on Monday. I was terrible; I fell off everything. I had a short swim (1km) yesterday.

  • chaney3000
    chaney3000 Posts: 354 Member

    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.

  • nossmf
    nossmf Posts: 13,831 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

    Was a little unsure of the wisdom of doing two cardio sessions in 12 hrs (4pm yesterday, 5am today), but I need not have been worried since my cardio is sufficiently low-impact on the muscles and joints.

  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member

    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.

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    Today was much like Monday's treadmill run, only 30 sec. of walking in between each 10 min. of running at a 5 mph pace. A cool down walk, then 6-8 min stretching.

    This week I'm increasing my minutes spent running, and tonight I'm fatigued!

  • chaney3000
    chaney3000 Posts: 354 Member

    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

  • nossmf
    nossmf Posts: 13,831 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    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.

  • chaney3000
    chaney3000 Posts: 354 Member

    Today's workout is a 6 mile run, stationary bike for 20 mins, foam rolling and stretching.

  • nossmf
    nossmf Posts: 13,831 Member

    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

  • AnnPT77
    AnnPT77 Posts: 36,231 Member

    Intentionally taking a break from workouts for a few days. Not sick or anything, just feeling like it's a good plan physically right now. I'll be back at it soon . . . experience suggests happiness suffers if I skip workouts for very long.

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    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.

  • chaney3000
    chaney3000 Posts: 354 Member

    Today's workout is a 6 mile run, 20 min stationary bike finishing up with some foam rolling and stretching.

  • nossmf
    nossmf Posts: 13,831 Member

    Leg Day

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

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    30 minutes on the treadmill at 4.8-5 mph pace with one min at 5.6 mph. Increasing mileage.

    Also 10 min at 3.2 mph on the treadmill plus 30 minutes walking outside with the dog. 70 degrees F, light wind, everything in nature is light green. The dogwoods are blooming. Ah, spring!

  • AnnPT77
    AnnPT77 Posts: 36,231 Member

    Another round of the "Bulletproof knees" class this morning. Running a little late, so didn't do the usual short rowing machine warm-up there, just the class.

  • chaney3000
    chaney3000 Posts: 354 Member

    This morning workout was

    20 mins elliptical,

    20 mins stationary bike,

    bicep curls 3x10 w/2 second pause,

    Decline Bench press 3x10.

    Lastly some foam rolling and stretching.

    Light day

  • chaney3000
    chaney3000 Posts: 354 Member

    Today is a rest day.

  • nossmf
    nossmf Posts: 13,831 Member

    Upper Body, BB Day

    Bench Press 5x5,4,3,2,1
    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

    My left shoulder has been bothering me slightly for a few days, right where the lateral delt connects to the humerus. Didn't think anything about it until I set up for the OHP. Simply stretching my arm into position overhead wasn't going to happen, let alone doing it under weight.

  • drmwc
    drmwc Posts: 1,109 Member

    A while since I updated...

    Wednesday last week
    Climbing, a slight improvement over Monday but still not brilliant.

    Thursday Rest day; 10 miles walk and 1 mile swim

    Friday Another rest day, so 12 mile walk.


    Saturday Caving, lots of surveying and digging. 8.5 hours. A big boulder moved unexpectedly on one dig, which was a bit alarming.

    Sunday Caving, 4.5 hours. Chill trip with only a couple of moments of terror.

    Today
    Climbing, I was stronk and got loads of projects.

  • chaney3000
    chaney3000 Posts: 354 Member

    Today's workout is a 6 mile run, 20 mins on stationary bike, stretching and foam rolling.

  • nossmf
    nossmf Posts: 13,831 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • Spinster321
    Spinster321 Posts: 43 Member

    Leslie Sansone Walk at Home video - 30 minutes (1.7 mi.); stretching - 17 minutes.

  • AnnPT77
    AnnPT77 Posts: 36,231 Member

    Rowing team practice, but not very vigorous. We're starting the transition to on-water rowing, specifically sweep rowing, the kind that has one oar per person.

    Tonight, we did a little bit of rowing on something called "Swingulators", a sweep rowing simulator machine rower. The people who are new to the team spent a bit more time on these machines, compared to those of us who've done quite a lot of sweep rowing in the past. (There are a limited number of Swingulators at the boathouse, unlike the many regular Concept 2 rowing machines at the training center.)

    Then we went outdoors - in very windy 40-something F (around 5 C) weather - and sat in the rowing barge at the dock. The barge is giant rectangular thing, like rowing your living room. Very stable, for teaching. Because of the wind, we sat in it near the dock, practicing the general sweep rowing motions using "air strokes", not putting the blades in the water. There was movement, but not very vigorous, and again the bigger point was getting the new members used to the terminology and basic motions. Then we went back indoors and did some stretching.

    Assuming decent-ish weather, we'll be out on the river in the barge next week.

  • SafariGalNYC
    SafariGalNYC Posts: 2,070 Member

    30 minutes weights - worked bi’s -tri’s-shoulders
    Vinyasa yoga 🧘🏼‍♀️

  • chaney3000
    chaney3000 Posts: 354 Member

    This morning workout is chest and back.

    Dumbell bench press 3x10

    Lateral Cable pulls 3x10

    Cable Flys 3x10

    Incline Cable pulls 3x10

    Incline bench 3x10

    Decline Cable pulls 3x10

    Decline Bench 3x10

    Lateral pull downs 3x10

  • drmwc
    drmwc Posts: 1,109 Member

    I went climbing again yesterday. It was another good session; I got a few projects. I seemed to rely on strength rather than technique for a few of them (although they're actually really related; for example if you can't hold on at all you can't then plop in a heel hook for the next move.)

  • SafariGalNYC
    SafariGalNYC Posts: 2,070 Member

    SoulCycle with weights 60 min

    Yin Yoga meditation 🧘🏼‍♀️

  • nossmf
    nossmf Posts: 13,831 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

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