What Was Your Work Out Today?

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  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout was Biceps and triceps.

    9 sets 3x10

    DB curls

    Cable triceps pull downs

    Cable bicep curls

    Dips

    Easy Bar curls

    Preacher Curls

    Reverse grip Curls

    Overhead Cable triceps extensions

    DB Skull Crushers

  • nossmf
    nossmf Posts: 14,707 Member
    edited July 23

    Tuesday Evening:

    Pull Day

    BB Row 5x5
    Cable Row 4x10
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10
    Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

    Wednesday Morning:

    Treadmill - 1 hr, 12% incline, 3.0 mph

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is a Leg day

    Quad Press 3x10

    Hamstring curls 3x10

    Glute kick backs 3x10

    Abductor/Adductor 3x20

    Calf raises 3x30

    Quad extensions 3x10

    Pistol Squats 3x30

    One Leg good mornings 3x30

    Weighted Lunges 3x10

  • nossmf
    nossmf Posts: 14,707 Member

    Treadmill - 1 hr, 12% incline, 3.0 mph

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is going to be a 6 mile run. Stretching and foam rolling.

  • nossmf
    nossmf Posts: 14,707 Member

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

  • AnnPT77
    AnnPT77 Posts: 37,225 Community Helper

    Finally back rowing, after the two-week hiatus while the stitches in my scalp healed. (I follow medical directives even when I don't like them. 😉)

    It was the usual just under 7k, bow of the double, with one of last year's learn-to-row graduates in stroke. I wanted to keep things moderate first time back, and she still needs to work on some basics, so that's what we did. (Also, it was still pretty humid, though not quite as hot.) I was a little worried about stability, since I haven't rowed the double with her before, and she hadn't rowed double at all since class, but it worked out OK.

    While I've been AWOL from this thread, I did keep doing my physical therapy home exercises, lots of hamstring/glute engagement and strength work, plus weekly appointments with the therapist. Yesterday's appointment was re-assessment, and there's been objective progress in both applied strength and range of motion, in addition to the subjective improvement I'd felt. We're both hoping my insurance will let me continue for a few more sessions.

    Those exercises were surprisingly vigorous sometimes, but I'd cleared them with my surgeon in advance - the problem seemingly was about cardio vigor, since the scalp is so vascular.

    In unrelated news, today is my 10-year anniversary on MFP, since I joined July 25, 2015. Doesn't feel that long . . . .

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    Yesterday on the Isle of Iona I walked at least an hour and also rented a bike (no gears, heavy) but that allowed me to get to beaches at each end of the island. It was so great to ride a bike, even a clunky one, since I didn't expect to get in any riding time while in the U.K.

    Today -- 10 minute walk before leaving Iona and then, after ferry and train rides, probably 30 minutes or so walking around the town center of Glasgow.

    Iona lodging was expensive so to balance things out I'm staying in a hostel tonight, in a women's dorm. Wish me luck!

  • chaney3000
    chaney3000 Posts: 443 Member

    The plan for today is a cardio day (elliptical and stationary bike). Was going to do 4 miles on the treadmill but I think I will just run outside on Sunday instead.

  • mar_sbar
    mar_sbar Posts: 184 Member

    Resting my elbow under therapist's recommendation, so it was crunches, side planks, and a morning walk today. I hope to be back to lifting at some point next month.

  • nossmf
    nossmf Posts: 14,707 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 3x15Stretching 15 minutes

  • AnnPT77
    AnnPT77 Posts: 37,225 Community Helper

    Back on the river again, sitting stroke seat in the quad. Steamy humidity, but at least a little lower heat factor, and lovely flat water. We only did 5860m today, around 1k shorter than usual, because 2 seat was having some shoulder problems. About half of the time was zone 3 for me, theoretically a little more intense than yesterday's first outing after the exercise hiatus, but part of that HR increase might've been the humidity. I think it was a little more intense, too, though.

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is going to be a 6 mile run. Stretching and foam rolling.

  • kmp9881
    kmp9881 Posts: 25 Member

    15 mile long run today. It was hot and miserable and it definitely showed on paces. Also, first run back after having a pretty active camping vacation with the family. Feeling it tonight!

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is a yoga stretch/rest day.

  • kmp9881
    kmp9881 Posts: 25 Member

    5 mile recovery run and some yoga planned for tonight.

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    Yesterday I ran 4 miles in a U.K. city, 46 minutes. I also walked for an hour. This was twice as far as I'd planned, but I got lost inside a city park.

  • nossmf
    nossmf Posts: 14,707 Member

    Push Day

    Bench Press 5x5
    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

    Today was definitely International Chest Day (aka Monday), as all 7 bench press stations were busy when I walked into the gym 5 minutes after it opened.

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is going to be a chest and back day.

    Cable pec Fly

    Incline press

    Decline press

    Flat bench press

    Flat Lateral Cable row

    Incline Cable Lateral row

    Decline Bench Lateral row

    Lateral pull downs

    2x15 warm up sets, 3x8 or 3x10s working sets

  • nossmf
    nossmf Posts: 14,707 Member

    Pull Day

    BB Row 5x5
    Cable Row 4x10
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10
    Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    31 min running outside and 85 min walking outside, broken up into three segments.

    One set shoulder taps, two planks, several sets walking lunges.

  • chaney3000
    chaney3000 Posts: 443 Member

    Today's workout is a 6 mile run. Got to get it before the sun rises. Too hot

    Stretching and foam rolling.

  • nossmf
    nossmf Posts: 14,707 Member

    Treadmill - 1 hr, 12% incline, 3.0 mph

  • AnnPT77
    AnnPT77 Posts: 37,225 Community Helper
    • Monday, row, 2 seat of quad, 6638m, moderate pace with some tech work.
    • Tuesday, row, noodling around during open rowing in a recreational single amongst the new rowers, just 3070m.
    • Wednesday, row 3 seat of the quad, 6608m, some moderate, some power 10 intervals. Still quite warm and humid, but a bit less punitively so.

    Sensing a pattern here . . . 😉😆

  • drmwc
    drmwc Posts: 1,143 Member

    My logging has been poor recently. I've done stuff; mainly climbing and caving.

    Today was climbing. It was good; I got loads of v4s including 2 flashes.

  • chaney3000
    chaney3000 Posts: 443 Member

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

  • SafariGalNYC
    SafariGalNYC Posts: 2,281 Member

    morning 🧘🏼‍♀️ Yoga.

  • nossmf
    nossmf Posts: 14,707 Member

    Treadmill - 1 hr, 13% incline, 3.0 mph

    Note 1: I increased the slope of my incline, which neatly replaced the lower calories burned from having lost weight

    Note 2: My gym has been doing some massive renovations, including the locker room showers. They closed down one half, took almost six months to reopen. The second half immediately closed, but only took six WEEKS to finish. Wonder what caused the massive difference.

  • mtaratoot
    mtaratoot Posts: 14,883 Member

    @nossmf

    I'm curious too. I bet there was more work to do on the first half, or else their contractors had other stuff going on. I bet you could ask and find out what the difference was. Let us know if you find out!

  • DiscusTank5
    DiscusTank5 Posts: 802 Member

    A 2 mile outdoor run (25 min), 15 minutes of calisthenics, and 80+ minutes of walking, in three installments (morning 20, afternoon 10 as warm up and cool down on the run, nearly an hour downtown this evening).

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