What Was Your Work Out Today?
Replies
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Upper body #1
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I'm tweaking my regimen for once I end my current cut, thinking of swapping my cable pushdowns for the overhead cable extensions. What do you suggest for a starting weight? Equal to my pushdowns? Half? Somewhere between?
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More caving. We did Shakespeare's cave in Wales. It is allegedly what inspired Shakespeare Midsummer's Night Dream as home of the faeries. (Appropriately, the lad I did the cave with is currently playing Puck in an opera.)
I wore a 3 mil shortie wetsuit under my caving oversuit. It was hideously inadequate. There are 4 ducks leading to a short sump: cave free diving.
My mate decided not to try it. I gave it a shot. My helmet caught in something, probably about mid-way through, so I abandoned the endeavour. I was shivering badly at this point, and neither of us fitted through the sump bypass, so we decided to leave. We did the 4 ducks again to get out. Climbing the hill afterwards warmed me up enough to stave off hypothermia (I may have had it mildly at one point; I couldn't move my fingers so didn't even skin stones at the end.)
Good fun; I'll go back with a thicker wetsuit later.
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Outside: 20 min running, covered 1.7 miles. 5 min walking before, 10 min after. Also 2 sets jumping lunges and 1 set of 5 depth jumps off a park bench because the gym's boxes are intimidating.
Inside the gym: 2 sets of biceps curls, lat raises, skullcrushers. Went up from 10 to 12 lbs on my second set of lat raises today. Also 20 sec hanging from the bar. I don't usually strength train after running and have to say, that's a good decision. Finished with walking lunges and 20 minutes of calisthenics.
Walked back to my office and felt too tired to think. Actually I lay on the floor with my leg elevated for a bit to help the strained muscle. Going to ice it again right now.
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45 minute walk and 30 minutes on the stationary bike.
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Went to the rowing club's first open rowing session of the season, but didn't row (as I was the alleged experienced person allegedly in charge). I just helped carry some boats then wandered around doing some needful tasks (and watching the tiny fluffy goslings) while the participants rowed. Nice night.
The evil knees have been extra cranky lately, especially so by the time I got home tonight. I was feeling doubtful about stationary biking, not sure I'd get through it, but decided I'd go super easy and just try to stay around mid-70s watts, ended up with 78W average and made it through the standard 63'. Just a tetch over 15 pseudo-miles at 14.2mph, almost entirely zone 2.
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Today's workout is going to be Biceps and triceps.
DB curls 3x10
Rope pull downs 3x10
Cable Curls 3x10
Dips 3x10
Easy bar curls 3x10
Preacher Curls 3x10
Reverse grip Curls 3x10
Overhead Cable extensions 3x10
DB skull crushers 3x10
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chest & triceps the dynamic duo. Followed by stairmaster for 30 minutes.
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So I do my triceps push downs and cable behind the neck extension on the same cable cross-over set up. So for me it’s about a 20lb drop in working weight for the behind the neck extensions vs the push downs.
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Lower #1 for this evening.
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Perfect info, thanks.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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This sounds like a good one
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I've grown to enjoy my incline treadmill walks. Unlike running, walking is low-impact on my knees (which are already arthritic but kept in check through lifting and movement). Setting the incline jacks my heart rate up into a solid zone 2-3 range, and I always end drenched in sweat and feeling like I've moved, but throughout I just set my phone to Disney+ and have been watching a marathon of movies I haven't seen in a while, most movies taking two workouts to complete.
Took a while to gradually build up to where I'm at now, systematically increasing the pace, incline and duration over the span of a few months. If my goal were to further enhance my CV fitness I would be increasing still more, but with my current goals of simply burning calories during my cut, give my heart some attention, and not hinder my muscles for continued lifting (or worse, cause shrinkage), I think I've found the sweet spot.
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Today was 35 min on the exercise bike, at about a 15 mph pace except for the first mile / last .5 mile (8.5 mi. total). Then 2 sets heel squats (one set with a 10 lb kettlebell); 2 sets of 30 sit-ups on the exercise ball; one 30 sec dead hang, then lunges and stretches to finish my hour in the gym.
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Trying to get back into lifting after a long stomach illness. Did a short full body workout that included dumbbell RDLs, dumbbell bench press, overhead press, and goblet squats.
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If it's Tuesday, it must be breast cancer survivors rowing team practice . . . at least for another week or two, since this is a university-sponsored academic year activity.
We did some stretching, then went out in the barge. As an extra-fun feature, a bigger contingent of the university team's rowers came out to row with us, in addition to our usual student-rower coaches. We're still structuring the workouts to bring the new members along skills-wise.
We started off with some stroke progressions, one stroke then pause at each of arms-only, arms and body, full slide. Then we did some 10-stroke pieces, full stroke rowing. Most of the time, though was spent doing timed pieces on the square, anything from 2 minutes to 6:30, but at quite low strokes per minute ratings. We had university team rowers in the two stroke seats to set the rhythm, and I was right behind the port-side stroke.
Post-row, we went back to the boathouse for more stretching. Good fun.
I always enjoy the nights with multiple university rowers extra-much . . . these young women are everything that curmudgeons in my demographic claim "kids these days" aren't: Warm, friendly, intelligent, studious, disciplined, humorous, strong, determined, and more. Such delightful young women - they give me hope for the future, sincerely.
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The plan for today is a 6 mile run. Hopefully the rain stops long enough for me to get one in this morning. Following it up with some foam rolling and stretching.
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45 min steady state cardio.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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Back to stationary bike, the usual 60' + 3' CD, moderate pace (92W, 15.83 miles at 15 mph), almost entirely zone 2, same average HR as on Monday and peak rate close, even though 14W higher tonight, go figure.
Plus 3 x 30" dead hangs because I thought it would make my back feel nice. Yup.
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Climbing. I was supposed to meet up with some friends afterwards, so the plan was to only go for one hour. I had so much fun that I let them know I couldn't make it, and stayed for 3 hours. I was in pretty good form.
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Today's workout is going to be a 6 mile run, stationary bike, stretching and foam rolling.
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This is mine for the day.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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- Hip Thrusts
- Sets: 3
- Reps: 8
- Lunges
- Sets: 3
- Reps: 10
- Leg Press
- Sets: 3
- Reps: 10
- Glute Bridges
- Sets: 3
- Reps: 10
4 - Hip Thrusts
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31 minutes (1.5 mi.) walking video; 13 minutes stretching.
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Yesterday: 30 min pool swim; 30 min outdoor walks
Today: 21 min treadmill run at 5.2 mph, 7minutes at a 3-5% incline, 7-8 minutes at 1%, 3 mph or 3.2, depending on the incline. Then calisthenics --lunges, planks, shoulder taps, yoga poses, etc on a mat--and jump training for 20 min, stretching for 10.
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Today's workout is Shoulders and ABs.
Rear delts machine 3x10
Side delts Cable pulls 5x10
Shoulder press machine 3x10
Front Delt Cable pulls 3x10
Shrugs 2x20
Leg raises 3x15
Oblique crunch 3x15 (each side)
Rope Cable pull downs crunch 3x20
Cable Axe swings 3x10(each side)
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shoulder pump should be awesome on this one.
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