What Was Your Work Out Today?

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  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,577 Member
    IMG_8878.png

    legs for me

  • nossmf
    nossmf Posts: 14,110 Member

    Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 3x10
    Incline Cable Fly 3x10 w/5s negatives
    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

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,577 Member
    https://community.myfitnesspal.com/en/discussion/comment/48602288#Comment_48602288

    how do you like those Arnold presses?

  • nossmf
    nossmf Posts: 14,110 Member

    Gotta do em sitting down, and lower the weight a good 25% from what I can do just DB OHP. But I've been enjoying them, and my anterior delts are showing great results.

  • DiscusTank5
    DiscusTank5 Posts: 676 Member

    Walk with the dog this morning, early .

    Mid-day: 16 minutes rowing machine, then 35 min strength and conditioning, including jump training, a 30 sec dead hang, my usual 2 sets of biceps curls, lat raises, skullcrushers, sit-ups, also one set heel lifted squats, 3 sets lunges, a set of weird upper back exercises against the wall, etc. At this point I need to get a little book and start writing down everything.

    Another 15 minutes of walking in the park this evening. Pretty weather but my allergies are kicking in.

  • chaney3000
    chaney3000 Posts: 382 Member

    This morning workout is going to be a cardio day. Wanted to get in a run but the storm that's going on outside has other plans. So I think we will do elliptical and stationary bike for an hour. Then stretching it out and use the foam roller. Unless something changes on my drive there that's the plan.

  • KellySmith9138
    KellySmith9138 Posts: 5 Member

    Jogging for 40 mins and yoga after

  • nossmf
    nossmf Posts: 14,110 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
    Stretching 10 minutes

    For the past four weeks now, I have been dedicating 10 minutes at the end of each workout to stretch, shoulders on upper body days, legs after cardio and leg day. When I started I was mildly concerned whether the stretching would somehow lower my strength (my brain knew it was not likely, but my subconscious still worried). However, a month in and my lifting numbers are still as high as ever, and the only thing lower is my degree of stiffness the rest of the day.

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,577 Member

    steady state cardio 30 min @3.0mph

  • chaney3000
    chaney3000 Posts: 382 Member

    Today's workout was a 6 mile run. (A very RAINY 6 miles). At around 2.5 mile in the rain started dropping. By mile 4 it was almost like swimming up right.

    Got her done. 😁

  • DiscusTank5
    DiscusTank5 Posts: 676 Member

    Yesterday: 25 minutes exercise bike, 2 min break, 15 min treadmill run at 5-5.2 mph. 10 minutes cool down stretches.

    Today: full blown cold, total rest day.

  • chaney3000
    chaney3000 Posts: 382 Member

    Rest day Monday! I think im going to incorporate some stretching into "Rest Day Monday's"

  • drmwc
    drmwc Posts: 1,123 Member
    edited May 12

    Saturday

    Caving. We did P8, a little cave with a couple of pitches. Good fun, about 5 hours underground.

    Sunday

    More caving. We did the tourist trip at Peak Cavern, an easy 4 or 5 hour bimble.

    There's a Tom Scott video in this cave where he fails to get through the first obstacle, for sone reason. It's a very minor duck.

    https://youtu.be/9KOZUw_Ah8w?si=Cw7B2k3HmjQ35U19
  • DiscusTank5
    DiscusTank5 Posts: 676 Member

    Sixty minutes of walking in three different sessions. That's it. My eyes are watering all over the place.

  • AnnPT77
    AnnPT77 Posts: 36,562 Member

    I finally got my organizing act together, and we started our regular morning on-water rowing schedule today. There are usually a few extra weather cancellations in Spring, but this will be aiming for the standard M-W-Fr-Sa hour-ish of rowing.

    This morning, about 6500m in the quad, which is a four-rower sculling boat, i.e., two oars per person. I was in stroke seat (yikes), another experienced rower in bow, and seats 2 & 3 were women who took our club's learn-to-row class last year. Those two were pretty anxious about post-Winter skills rustiness. Consequently, they were physically tense. Relaxation is important in good rowing . . . relaxation of any body parts you don't need to use at the time.

    It was an easy pace row, some low/moderate intensity steady state, and a long sequence of pause drills interspersed with continuous rowing. Oh, and a "feet out" drill.

    Feet out drill: The boats have shoes attached, so we leave our shoes on the dock and wear the boat's shoes. People were rushing the slide during the recovery, which usually involves pulling against the shoes to come up to the catch. That's a no-no. Supposed to relax after the blade is released from the water, and let the boat come under you without pulling yourself up with your shoes. The momentum of the boat and a slight slant to the seat-tracks so gravity helps - those do most of the work on the recovery. Rowing with feet out of the shoes prevents using them to pull yourself up the slide. It has some other benefits as a drill, too. It's even a good drill on a rowing machine, though the reasons are a little different.

    The drills helped a bunch: The boat had felt tense and frantic at the beginning. After the drills, much smoother, more relaxed, more synchronized . . . even at close to the same strokes per minute. Good stuff. The two newer rowers did fine, especially post-drills.

    Tonight, I was back supervising open rowing, but didn't do much, not even boat carrying: Just wandered around carrying lighter stuff and doing some chores.

  • nossmf
    nossmf Posts: 14,110 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

  • drmwc
    drmwc Posts: 1,123 Member

    Climbing.

    I was in form; I session flashed a few previous projects and got a v5 long term project. (I suspect I may go too frequently; some time off last week was beneficial.)

  • chaney3000
    chaney3000 Posts: 382 Member

    This morning workout is going to be a 6 mile run, stationary bike, stretching and foam rolling

  • Jezebella9031
    Jezebella9031 Posts: 114 Member

    Ten mile trail (mostly) run at 7 minute miles. Not quite tempo, but close enough after a workout yesterday.

  • nossmf
    nossmf Posts: 14,110 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • DiscusTank5
    DiscusTank5 Posts: 676 Member

    25 min exercise bike; 20min strength training; 30 min walking; another 25 mins bike ride--outside this time.

  • AnnPT77
    AnnPT77 Posts: 36,562 Member

    Rowed in the barge again with my breast cancer survivors rowing team, port side stroke seat - with one of the university women's team assistant coaches rowing next to me in starboard side stroke. That was great: She's an excellent rower, and it gave me the opportunity to emulate her. My flaw du jour: Lunging a little into the catch. It's always something.

    This is probably the last week for this team until Fall - end of academic year and end of our sponsoring university team's competitive season. We could get one more week if they get into the NCAA Div I championships, but sadly that's low odds. They'd pretty much have to win the conference, and it's an extremely competitive conference, with our team in a rebuild phase because of a previous sub-par coach.

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,577 Member

    Lower Body #1.

  • J72FIT
    J72FIT Posts: 6,052 Member

    am

    Mobility:

    Dead hangs, handstands, boot-strapper squats and rotation work.

    Strength: Kettlebells

    Press - 2x5 (2x24k)

    Chin - 2x5 (16k)

    Cleans - 2x5 (2x24k)

    pm

    Loaded Carries - 2x60s (32k)

    Ab Wheel - 2x5

    Walk - 1-3 miles

  • DiscusTank5
    DiscusTank5 Posts: 676 Member

    25 min pool swim this morning. Quite a few minutes (30? 40?) walking here in O'Hare, waiting on my connecting flight.

  • nossmf
    nossmf Posts: 14,110 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

  • AnnPT77
    AnnPT77 Posts: 36,562 Member

    Another nice morning row with my rowing buddies, though only 3 of us today. I rowed bow in a double with one of last year's learn-to-row graduates: She's doing fine. 6708m, mostly zone 2 easy pace, and we made a few stops/slowdowns to do some drills or coaching. Third friend rowed his racing single.

  • chaney3000
    chaney3000 Posts: 382 Member

    This morning workout was a bicep/tricep

  • chaney3000
    chaney3000 Posts: 382 Member

    This morning workout is going to be a leg day. Going to the branch closet to my house so going to do what I can. The leg machines there are as good. (There just different, i like the other gyms leg machines better 😄) But we gonna get the job done.

    Leg press 3x10

    Calf raises 3x30

    Hamstring curls 3x10

    Glute kick backs 3x10

    Ab/Adductor 3x10

    Quad extensions 3x10 then failure

    If I have time, stationary bike for cool down. Then stretching and foam rolling.

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