What Was Your Work Out Today?

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  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    A brick workout this morning:

    20 min pool swim, 600 meters, then a 30 min outdoor run, including a flight of 100 stairs. Not sure how far I went because my watch didn't start when I meant for it to.

  • nossmf
    nossmf Posts: 14,703 Member

    Treadmill - 1 hr, 12% incline, 3.0 mph

    I've decided to move leg day from Wednesday back to Saturday, for a few reasons. First is wanting to soak in the hot tub after, which I cannot do on Wednesday's now that my commute is back to the long version. In addition, I think my CNS was starting to object to doing heavy lifting on three consecutive days, something I used to do fine with but have to admit I'm getting older and need more time to recover. My legs were remaining sore for days after, it was impacting my cardio performance in the gym and comfort at the office. At least on Saturdays I can soak, then either active-recovery through walking or stretch my legs out at home while watching TV with my wife, rather than sit cramped during long commutes or bent in an office chair.

  • chaney3000
    chaney3000 Posts: 442 Member

    Today's workout is going to be a 4 mile run on the treadmill. Stretching and foam rolling.

  • drmwc
    drmwc Posts: 1,143 Member

    I went climbing. It was a relatively quick session, at 2 hours. I was good; I go four v4s including a flash. I got near the top of a v5, but was too scared to get the final move.

  • nossmf
    nossmf Posts: 14,703 Member

    Treadmill - 1 hr, 12% incline, 3.0 mph

  • mar_sbar
    mar_sbar Posts: 184 Member

    Full body:

    Leg extension

    Dumbbell overhead press

    Dumbbell straight leg deadlift

    Incline dumbbell bench press

    Goblet squat

    Dumbbell row

    Hammer curl

    Neighborhood walk

  • J72FIT
    J72FIT Posts: 6,067 Member

    Recovery day.

    Mobility, then some steel club, suitcase carries and ab wheel…

  • DiscusTank5
    DiscusTank5 Posts: 802 Member
    edited July 18

    A rest day, but . . .

    I walked across campus from my car to the gym (and back), & got in a 20 min strength workout:

    2 sets 30 sec dead hangs, 12 reps bicep curls, 15 incline bench sit-ups, 15 heel lifted squats with a 10 lb kettlebell, lat raises (5 with 15# and 10 with 10# weights), 8-10 tricep pulls w/ a resistance band from a push-up position, sets of walking lunges interspersed throughout. One set lateral bounds.

    And also 36 min treading water/ jogging in place in the pool with my son this evening, zone 1 the whole time.

  • mytyglotz
    mytyglotz Posts: 1,979 Member
    edited July 18

    Wednesday - TBP Car-ab-dio 8, then a speedy 20-minute GFWR walk
    Thursday - TBP Car-ab-dio 9

  • chaney3000
    chaney3000 Posts: 442 Member

    Today is a rest day. Might do some stretching and maybe some yoga after work.

  • J72FIT
    J72FIT Posts: 6,067 Member
    edited July 18

    AM

    Mobility

    Steel Clubs - 100 Shield Casts (2x15lbs)

    Kettlebell Snatch - 7 sets (5 left, 5 right) in 10 minutes (24k)

    Walk - 1 mile

    Noon

    Steel Club - Gamma Cast - 2x10 (30lbs)

    Squat - 2x5 (24k)

    Suitcase Carry - 2 medium carries (32k)

    Ab Wheel - 1x10

    Walk - 1 mile

    PM

    Pushups - 3 sets to failure…

    Walk - 1 mile

  • DiscusTank5
    DiscusTank5 Posts: 802 Member
    edited July 18

    My bike ride this morning was interrupted by a flat tire. Lots of rock and gravel in the roads after last night's storm and flash flooding. I was able to walk it to my coffee shop and am currently waiting for the nearby bike shop to open. "Learning to fix a bike flat" is now on my to do list. I would have had to carry all the materials with me, though, so maybe it wouldn't have helped.

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    See my temporary profile pic for the road conditions.

  • mtaratoot
    mtaratoot Posts: 14,879 Member

    The tools are small. They fit easily in a small bag on the back of your saddle. You will, of course, also need a pump.

    Many years ago, I came out to my bike after work and saw I had a flat. No problem; I had tire levers, a tube patch kit, and the tools I needed to remove the rear wheel from my belt bike. Alas - I had no pump! I walked my bike home. It is only about three miles. It would have taken longer to go find a bus stop. I lobbied the Active Transportation program to buy a pump for employees to use. We used to have one…. He got two of them and left them in two different parts of the compound. I now carry a small frame-mounted pump on all my bikes. I use a floor pump most of the time; those small pumps have a limited number of pumps before they stop working well. They are just for emergency flat repair.

  • nossmf
    nossmf Posts: 14,703 Member
    edited July 18

    Strength: Upper Body

    DB Bench «superset» DB Row 4x10
    Incline Bench Press «superset» Pullups 3x12
    DB Shrugs 3x10
    Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
    Cable Curls 3x12
    Cable Overhead Extensions 3x12

    Abs: Obliques

    Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    Good to know! We have a pump at home but it wouldn't fit on my bike or in a small bag either. Must investigate a small pump option.

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    Turns out a flash flood warning was still in place for my county this morning while I was out riding. No emergency notification except last night's, which expired at 2:45 am.

    But all's well that ends well. The bike shop changed out the tire and I got in a 13 mile ride of sorts (11 mph pace rather than 12). Had to walk my bike over some non-drivable road sections near the lake before the flat occurred. I turned around at one point because of swiftly flowing, if shallow water over the road. I watched a car navigate it and decided "heck no!".

  • mytyglotz
    mytyglotz Posts: 1,979 Member

    Friday - TBP Car-ab-dio 10 (marking another completion of the program); 20-minute 3000-step speed walk with GFWR

  • chaney3000
    chaney3000 Posts: 442 Member

    Today's workout was a 6 mile run.

  • barabaradem
    barabaradem Posts: 23 Member

    Just finished a 25-minute walk and a quick round of bodyweight squats and band pulls. Nothing fancy, but it felt good to move.

  • nossmf
    nossmf Posts: 14,703 Member

    Lower Body Day

    Squat 4x10
    Rack Pull 5x5
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    Cardio: 21 min run on the treadmill, 5,3 mph average pace, 20 min walk across campus to the gym and then back to my car. Also 10 min on treadmill at 5% incline, 3 mph pace.

    Strength: 2 sets farmer's carry with 25# weights, skullcrushers, incline bench sit-ups, battle ropes, lat raises, walking lunges, and one set jumping lunges (30 min).

  • chaney3000
    chaney3000 Posts: 442 Member

    Today workout is going to be a Shoulder and ABs day.

    Rear delt machine 3x10

    Cable Lateral shoulder raises 5x10

    Shoulder press 3x10

    Front delt cable Shoulder raises 3x10

    Shrugs 3x20

    Cable pull downs crunch 3x20

    Cable axe swings 3x20

    Weighted knee raises 3x10

    Weighted standing oblique crunch 3x15

  • mar_sbar
    mar_sbar Posts: 184 Member

    Rest day with a 30 minute walk in the neighborhood. Lots of hills!

  • DiscusTank5
    DiscusTank5 Posts: 802 Member
    edited July 21

    22-24 min pool swim, 750 m.

    About that same amount of time walking my dog, am and pm.

    And a 12 min. bike ride to the local drug store with one of my kids.

    A good day.

  • chaney3000
    chaney3000 Posts: 442 Member

    Rest Day Monday.

  • nossmf
    nossmf Posts: 14,703 Member

    Push Day

    Bench Press 5x5
    Incline Cable Machine Fly 10x10 EMOM
    Machine Decline Press 4x10
    Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

  • mar_sbar
    mar_sbar Posts: 184 Member

    Short upper body:

    Chest fly

    Hammer curl

    Lateral shoulder raise

    Diamond push ups

    Decline push up

  • drmwc
    drmwc Posts: 1,143 Member


    Thursday
    Swimming

    Saturday
    Scuba diving, a 30m wreck followers by a 15 metrw drift dive. Both duces were about 59 minutes .

    Lovely, no-one got lost this time, unlike the previous Sunday. (My AIS location widget arrived, thankfully, should it all go awry.)

    Sunday
    Blown out from diving, and my brand new car broke on the wat home. I fir home alright, but I need to get it to a garage soon.

    Hang boarding.

    Monday
    Climbing, good session.

  • chaney3000
    chaney3000 Posts: 442 Member

    Todays workout was a 4 mile run on the treadmill. Stretching and foam rolling