What Was Your Work Out Today?

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  • kmp9881
    kmp9881 Posts: 30 Member

    Combination of excessive heat, some serious DOMS, and a migraine day had me down for the count for a couple days. Managed to get about an hour of deep stretching done while on a late work call on Tuesday, and crashed early yesterday. Back at it today with a 7 mile run.

  • chaney3000
    chaney3000 Posts: 447 Member

    Today's workout is Shoulders and ABs.

    Rear delts

    Shoulder press

    Lateral Cable delts

    Shrugs

    Front cable delts

    Rope Cable pull downs crunch

    Cable axe swings

    Hanging Knee raises

    Oblique crunch

  • nossmf
    nossmf Posts: 14,761 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: 37,327 Community Helper

    More row, naturally: 3 seat in the quad, as usual just under 7k. Air quality here still in the orange zone first thing this morning - risky for those with health conditions, not fab for anyone - but has dropped to yellow this afternoon with some winds. (It's from the far away Canadian wildfires.)

    It was cooler (60s F/17ish C) and not as humid, so we did more power 10 intervals today. Some zone 3 during those, but not long enough intervals to drive HR above that. Peak HR is toward the end of the power piece, but it's down 20bpm or more in less than a minute. If it stays cool, we'll probably do more repeats closer together, which should have some payoff in higher HR.

    @nossmf - Construction projects around here have been plagued by permitting delays of various sorts. If that's true where you are, too, maybe they cleared some of the permit hurdles for both phases during phase 1, so work during phase 2 could proceed more smoothly? Just speculating.

  • mtaratoot
    mtaratoot Posts: 14,885 Member

    Still healing my broken finger, so I'm somewhat limited. I can now wash dishes with both hands though, so it's getting better. Doing some walking/hiking mostly. Ready to get back on the water, but I don't know how long that will be.

  • J72FIT
    J72FIT Posts: 6,075 Member

    double kettlebell clean and press + chins

    5 sets of 5 in about 14 minutes. Trying to whittle that down to 10 minutes…

  • chaney3000
    chaney3000 Posts: 447 Member

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

  • nossmf
    nossmf Posts: 14,761 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: 814 Member

    Last full day here in the UK. Today's exercise:

    20 min morning walk, 30 min afternoon run bookended by 5 min of walking, then 10 min calisthenics (shoulder taps, 2 sets air squats, tricep pulls from a push-up position, walking and jumping lunges, stretches).

    Tomorrow's workout will be limited to long walks in three airports carrying a 35 lb duffel bag.

  • doylejandrew2020
    doylejandrew2020 Posts: 21 Member
    edited August 2

    Todays workout (did DB Press Friday):

    image.png

    Also did a fitness class in gym which includes things like press ups, cardio machines, sit ups, DB snatch, Goblet squat, wall balls etc. Aim to do 3x week.

    Monthly Summary:

    image.png

    I did part of the upper body workout on Friday (DB Press) but mostly on Saturday.

  • kmp9881
    kmp9881 Posts: 30 Member

    Paced my 6 year old for her 5k race this morning. Easy mies with the stroller for me, but she placed 2nd in her age group (beat by a 9 year old).

    16 mile LSD run planned for tomorrow.

  • AnnPT77
    AnnPT77 Posts: 37,327 Community Helper

    Another row, stroke seat of a double this time - one of the club doubles, a boat I hadn't rowed before, a nice Hudson. It was about 6.7k, cooler this morning so I pushed fairly hard on the long leg of the standard boathouse-West bridge-East bridge-boathouse circuit. There was a continuous chunk a bit over 6' of zone 4, lower anaerobic . . . and amusingly around half of that above 220 minus age.

    We haven't done lots of higher intensity work this summer due to heat/humidity and more recently dangerous air conditions from Canadian wildfire smoke drift, plus I had that 2 weeks of no rowing/no vigorous exercise recently while scalp surgical stitches healed. The older I get, the faster I detrain, so it was reassuring that this was doable and felt OK.

  • chaney3000
    chaney3000 Posts: 447 Member

    Today's workout is going to be a leg day.

    Leg press

    Hamstring curls

    Calf raises

    Abductor/Adductor

    Bulgarian split Squats

    Good morning (a variation on 1 leg)

    Pistol squats

    Lunges

  • chaney3000
    chaney3000 Posts: 447 Member

    Today's workout is a cardio day. Legs are a little sore from yesterday so going to hit the elliptical and stationary bike. Do some yoga poses. Stretching and foam rolling to help loosen up and free up this lactic acid build up. 😁

  • drmwc
    drmwc Posts: 1,146 Member

    I went diving over the weekend. We saw a baby mola mola on the surface between dives on the Saturday. (2 dives per day, all to about 20m; all around 45 minutes long.)

    Not the best photo of the sunfish, but the best I've got.

    IMG-20250802-WA0006.jpg
  • nossmf
    nossmf Posts: 14,761 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

  • doylejandrew2020
    doylejandrew2020 Posts: 21 Member

    RDL yesterday and the rest today. Also some heavy enough squats during the fitness workout yesterday

    image.png

    Monthly Summary:

    image.png
  • J72FIT
    J72FIT Posts: 6,075 Member
    edited August 4

    AM

    Mobility

    Strength

    Dbl Kettlebell Clean and Press - 2x24kg - 9 sets of 3 (27)

    Chins - 9 sets of 3 (27)

    PM

    Mobility

    Strength

    Chins - 3 sets to failure - 14/9/7 (30)

    Dbl Kettlebell Front Squat - 2x16kg - 2 sets of 5

    Suitcase Carry - 32k - 2 sets of 30s

    Ab Wheel - 1 set of 10

  • DiscusTank5
    DiscusTank5 Posts: 814 Member
    https://community.myfitnesspal.com/en/discussion/comment/48714224#Comment_48714224

    @drmwc I thought of you on the plane home from Dublin yesterday. I watched three movies, and the middle one was called Last Breath: based on a true story of a diving accident off the Scottish coast. Have you seen it?

  • DiscusTank5
    DiscusTank5 Posts: 814 Member

    My first workout since returning from Europe yesterday. I'm still jet lagged but managed 5.2 miles (24 min) on my bike this morning and thought that would be it.

    But no! My 14 yo and her friend wanted to go to the gym, so once there, I did 4 min Helix, 14 minutes (3 miles) on the stationary bike, 21 min of strength (biceps curls, incline bench sit-ups, 11 lb medicine ball throws, skullcrushers, air squats, one 20 sec dead hang). Went home, took a nap.

  • AnnPT77
    AnnPT77 Posts: 37,327 Community Helper

    Coached row. I rowed bow in the quad, about 8.5k, mostly zone 1/2 because we did a lot of drills with pauses in them, around 10 minutes zone 3 from some short power pieces interspersed. I missed the dock twice trying to dock the quad, which is pathetic. (Yes, steering is all bow rower's fault, er, responsibility.)

    Open rowing tonight, carried a few boats, didn't row.

    Can I have extra credit for getting bags of sand from the garden center from shelf to cart to car to garage/boathouse, at 60 pounds each?

    Still doing hamstring/glute exercises for physical therapy purposes, too.

  • drmwc
    drmwc Posts: 1,146 Member
    https://community.myfitnesspal.com/en/discussion/comment/48714712#Comment_48714712

    I have seen it, amazing documentary. I thoroughly enjoyed it.

    I went climbing yesterday. It was a training session concentrating on dynamic movement; it is a weakness of mine. I was surprisingly good.

  • kmp9881
    kmp9881 Posts: 30 Member

    6 mile recovery run yesterday with an hour of yoga/stretching during a Zoom meeting last night. 7 mile hill workout planned for today.

  • chaney3000
    chaney3000 Posts: 447 Member

    Todays a rest day.

  • valeriewhydall4527
    valeriewhydall4527 Posts: 4 Member

    I used to walk around the concrete jungle but got fed up of doing that so I joined a gym. I go three days a week, my workouts consist of half cardio and half strength. I have lost more weight doing this than I did walking round the jungle.

  • nossmf
    nossmf Posts: 14,761 Member

    Pull Day

    BB Row 5x5
    Cable Row 4x12
    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

  • nossmf
    nossmf Posts: 14,761 Member

    Welcome to the thread, @valeriewhydall4527 ! Also welcome to the brotherhood/sisterhood of iron, aka strength training!

  • DiscusTank5
    DiscusTank5 Posts: 814 Member

    22 min swim this morning, race pace.

  • gypsygrl00
    gypsygrl00 Posts: 3 Member

    I kayaked for 2 hours today. 3 hours yesterday!

  • chaney3000
    chaney3000 Posts: 447 Member

    Today workout is going to be a leg day.

    Leg press 3x10

    Calf raises 3x30

    Hamstring curls 3x10

    Glute kick backs 3x10

    Abductor/Adductor 3x20

    Quad extensions 3x10

    Stretching and foam rolling

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