What Was Your Work Out Today?

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  • chaney3000
    chaney3000 Posts: 364 Member

    The workout plan this morning is going to be a lite day of elliptical 20 mins and stationary bike for 20 mins. Some Bicep curls to failure. Then foam rolling and stretching

  • nossmf
    nossmf Posts: 13,951 Member

    Leg Day

    Squats 4x10
    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

  • AnnPT77
    AnnPT77 Posts: 36,354 Member
    edited April 19

    Short rowing machine warm-up (around 5', 1k), then Bulletproof Knees class. The usual targeted stretching and strength stuff, mostly. Adding weight to squats, but still just medicine ball or kettlebell.

    Funny (to me) moment: Instructor didn't want me to do step-downs with the others because I'd been grimacing (yeah, they hurt to do, but didn't seem to hurt after, so I was OK with doing them). He had me try something like single-leg TRX-assisted box squats, but that was a big "no" from me - not just more pain, but also worrying instability. The funny part: Instead, he finally had me do multiple rounds of 30" wall sits, but didn't like it that I wasn't shaking, so added weight and made me keep going with repeats until my legs finally shook. 😆

    I did a little more machine rowing after class, mainly helping the class instructor improve his machine rowing technique. He'd been doing Orange Theory classes - which have lots of rowing but in some places don't teach it well. He was having trouble getting back up the slide without pulling against the foot straps, for one example.

    Ideally, I'd do more, but only got a couple of hours sleep last night, so I'm feeling pretty drained. Among other things, the mystery "water dripping" noise that's awakened me a few times and tends to keep me awake worrying about what's leaking . . . turned out to be my neighbor's girlfriend's dog, because its annoyed-to-be-outside-alone bark, muffled by closed windows, turns out to sound like water dripping. 🤣 Yes, really.

  • mar_sbar
    mar_sbar Posts: 110 Member

    I'm out of town visiting my folks, so I went for an early morning walk around the neighborhood.

  • chaney3000
    chaney3000 Posts: 364 Member

    This morning workout will be a 6 mile run, stationary bike, stretching and foam rolling

  • SafariGalNYC
    SafariGalNYC Posts: 2,093 Member

    Easter SoulCycle w weights

  • DiscusTank5
    DiscusTank5 Posts: 649 Member

    Yesterday's was a 38 min treadmill run. I wanted to go for 40 min but not enough sleep affected my energy (storms overnight). Also 10 min walking, then stretching.

    Today is a rest day. Happy Easter!

  • chaney3000
    chaney3000 Posts: 364 Member

    Well today is a rest day. Unfortunately, I have to work. I'm going to shoot for 15K steps today while at work

  • nossmf
    nossmf Posts: 13,951 Member

    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

    Happy International Bench Press Day! (Also known as every single Monday throughout the year.) Lifters were really out in force today at my gym, with one guy doing sets of 10 using 315 (I can't even do that once), and another guy (only slightly bigger than me) lifting 405 for doubles. Then there was me, nowhere near those numbers. What can you do but be motivated and humbled at the same time? I was slightly less impressed by the 405 guy an hour later, as I was finishing up my entire routine and he was still on the same bench press station, doing one set every five minutes, hogging a bench for over an hour on a Monday. Made me think he was something of a one-trick pony.

  • DiscusTank5
    DiscusTank5 Posts: 649 Member

    Today's workout: 3 x 15 minutes jogging on the treadmill with 5 minutes brisk walking in between. Then stretching and the Helix for 3 minutes and an 8 min or so walk back to my car (also a walk to the gym).

  • AnnPT77
    AnnPT77 Posts: 36,354 Member

    Said yes to an impromptu Mexican restaurant dinner with friends - chips, salsa, cheese dip, blue corn enchiladas, frijoles, dessert sopapilla, oh my - got home kind of late, still had a bike to ride. Heh.

    At 10:05PM 😆: 60' + 3' CD, 100W average, a theoretical 16.3 miles at 15.4mph, in round numbers not quite 5' in zone 4, 51' in zone 3, remainder below.

    Now bedtime.

  • chaney3000
    chaney3000 Posts: 364 Member

    Today's workout was Biceps/Triceps

    Dumbell Curl w/rotation 3x10 per arm

    Triceps Cable pull downs 3x10 w/rope

    Cable curl 3x10 per arm

    Dips 3x10

    Easy bar curls 3x10

    Preacher Curls 3x10

    Reverse Curls 3x10

    Overhead Triceps extension 3x10 w/rope

    Overhead Dumbell Triceps extension 3x10

  • nossmf
    nossmf Posts: 13,951 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • DiscusTank5
    DiscusTank5 Posts: 649 Member
    edited April 23

    Today: 25 minutes on the exercise bike, then 20 minutes strength training. Also 20 min stretches.

    I tried some new things today, like hanging from the chin ups bar for 20 and 35 seconds (I'm lighter than the last time I attempted that three months ago!) and with my hands, tapping the floor behind me while kneeling on a mat. Can't remember what that's called.

  • SafariGalNYC
    SafariGalNYC Posts: 2,093 Member

    SoulCycle and a major case of Doms

  • AnnPT77
    AnnPT77 Posts: 36,354 Member

    Rowing team practice, lovely evening out in the barge on the river. My old rowing-double partner M and I sat stroke, the seats at the back of the boat that all the other rowers can see and that set the cadence. There are two stroke rowers in the barge because it's a giant rectangular thing about the size of my living room, two rowers abreast, one port and one starboard; plus there's a raised platform between the two rows of rowers that the coaches can walk up and down to help individual rowers with corrections.

    Again, we mostly did basic things to integrate the newest rowers into the activity, plus refresh the skills for a few rowers who haven't rowed much at all in the several years the team was on hiatus. A few, like me, have been rowing steadily at the local club the whole time - total of about 22 years steady in my case - but mostly sculling, not sweep.

    We did some stroke progressions, some pause drills, then a bunch of repeats of a few strokes with a pause between, starting with 2 strokes then pause, working up to 10 strokes then pause.

    It was fun.

  • drmwc
    drmwc Posts: 1,114 Member
    edited April 23

    Wednesday
    Climbing, decent session.

    Thursday
    Swimming, 1km

    Friday
    Gentle caving. The scariest bit was walking down the centre of a stream (outside) to find an obscure, little cave I realised I had lost my car keys. They were in the water, 5 minutes upstream.

    Saturday
    Caving. Good fun; a slightly bigger trip (around 7 hours) to a little visited passage in the UK's second biggest cave.

    Sunday
    Caving, a gentle bimble. I led some beginners, and didn't even get lost.

    Monday
    No-one wanted to cave. All the youngsters said they were broken. As a doctor, I told them all they were fine and the best way of fixing aches was to cave more. They didn't believe me.

    So I went climbing in the evening when I got back to London. 3.5 how session. I was rubbish.

    Me on a climb on Sunday.

    IMG-20250421-WA0025.jpg
  • chaney3000
    chaney3000 Posts: 364 Member

    This morning workout is a 6 mile run, foam rolling and stretching.

  • nossmf
    nossmf Posts: 13,951 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • drmwc
    drmwc Posts: 1,114 Member

    10 mile walk and 1 hour climb. I hadn't planned on climbing, hence the short session. (I was in a pub, but I don't drink so I got bored.) It was good, I got the stuff I fell off on Monday.

  • AnnPT77
    AnnPT77 Posts: 36,354 Member

    Stationary bike again, fitting it in very soon after my usual big breakfast, as usual without too much negative impact digestively. I was rushing to get to a doctor's appointment, and apparently was psychologically influenced to go faster than usual, even though 60' + 3' CD takes just as much time at a faster speed. 😆

    104W average, devices claim 16.52 miles at 15.6 mph, 85% zone 3, remainder below.

    Curious where my BP would be so soon after a bike ride. 126/64, apparently. Technically elevated. 🤷‍♀️

    @drmwc I found your caving catch-up post very amusing: "I led some beginners, and didn't even get lost.", "As a doctor, I told them all they were fine and the best way of fixing aches was to cave more. They didn't believe me." I think you'd be quite entertaining to converse with at the pub, even though - or partly because? - you don't drink. 😉😆

  • chaney3000
    chaney3000 Posts: 364 Member

    This morning I'm going out for a 6 mile run then hitting the stationary bike. Foam rolling and stretching

  • nossmf
    nossmf Posts: 13,951 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • mar_sbar
    mar_sbar Posts: 110 Member

    Full Body:

    Straight leg dumbbell deadlift

    Goblet squat

    Lat pulldown

    Incline machine bench press

    Barbell overhead press

  • DiscusTank5
    DiscusTank5 Posts: 649 Member

    Yesterday: 40 min. run outside, about a 5 mph pace with one 5 min. walk after 25 min. jogging. It was humid and not very fun. I thought I was going to have to stop after 30 min, then 32, then 35, but pushed through, finished up with another 6-8 min walking. Then I stretched for thirty (30) minutes at the gym and still had sore legs later.

    Today: an active rest day, so 10 min. rowing machine (at resistance level 4 not 8 this time!), 10 min. strength training. Also a short walk with the dog (basically that's every day).

  • chaney3000
    chaney3000 Posts: 364 Member

    This morning workout is Shoulders and ABs.

    Rear delt 3x10

    Shoulder press 3x10

    Lateral Cable Delt extensions 3x10

    Front Cable delt extensions 3x10

    Shrugs 3x20

    Kneeling cable crunch pulls downs 3x20

    Lateral Cable ax swings 3 x10 per side

    Hanging knee raises 3x15

    Standing oblique curls 3x15

  • SafariGalNYC
    SafariGalNYC Posts: 2,093 Member

    SoulCycle + weights!! Happy Friday!

  • drmwc
    drmwc Posts: 1,114 Member

    Rest day yesterday, so 1 km swim. Fairly minimal walking; I may have been below 10k steps for a change.

  • drmwc
    drmwc Posts: 1,114 Member
    edited April 25

    @nossmf I have a new technique I use on squeezes; I've been trying it a couple of years. I breathe out, close my eyes, and try to get through the restriction with my eyes shut. It seems to work well - it avoids forcing my way through and gets a smoother movement pattern.

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