What Was Your Work Out Today?

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Replies

  • BigDfromNJ
    BigDfromNJ Posts: 174 Member

    headed to the gym this morning, jogging on the treadmill and some kettle ball.

  • nossmf
    nossmf Posts: 15,990 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 1):

    DB Bench Press «superset» DB Row 4x10
    Incline Cable Fly «superset» Machine High Row 3x15
    Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
    Cable Lateral Raise «superset» Cable Rear Lateral Raise 3x15

    Abs:

    Cable Woodchoppers 2x10 «superset» Cable Palloff Press 2x10 sec

    Analysis: Bit busier at the gym than normal today, had to change up my second set of chest/back exercises by using Wednesday's instead. Will try to remember on Wednesday to use Monday's work.

  • mar_sbar
    mar_sbar Posts: 217 Member

    Short little upper body session.

    Dumbbell incline bench press: 3x16

    Overhead press: 3x10

    Lateral shoulder raise: 3x12

  • robfairclough34
    robfairclough34 Posts: 1 Member

    Push day

    Incline dumbell press 45 deg

    Flat dumbell press

    Lateral raises

    Front raises

    Tricep cable push downs

    Overhead cable extensions

    Cable ab curls

  • Songbird43
    Songbird43 Posts: 20 Member

    5 mile walk and strength training with light weights

  • BigDfromNJ
    BigDfromNJ Posts: 174 Member

    Flying today (wish me well on that!) doing some stretching before getting on plane and will get a good walk in after I arrive. Wearing compression socks for the flight!

  • amfood16
    amfood16 Posts: 46 Member

    @robfairclough34 those incline press are tough! great job

  • amfood16
    amfood16 Posts: 46 Member

    Today's workout was an at home dumbbell workout:

    Roman dead lift, 1 arm DB row, DB curls, concentrations, and wrist curls.

  • nossmf
    nossmf Posts: 15,990 Member

    Treadmill Incline Walk…60 min, 15%, 3.0 mph

  • mar_sbar
    mar_sbar Posts: 217 Member

    Leg day:

    Deadlift

    Goblet squat

    Dumbbell straight leg deadlift

    Ab machine

    Squat machine

    Leg curls

    Calf raises

  • 200Karen
    200Karen Posts: 3,075 Member

    30 minutes trampoline

    30 minutes hiking


    @BigDfromNJ great plan for your flight day Hope everything worked out

  • DiscusTank5
    DiscusTank5 Posts: 1,015 Member

    Yesterday: got in a half mile on the treadmill, then took a call from my DD so had to make a trip up to the HS with clothing; returned to the gym and decided to finish the run out of doors, nearly 2 miles, maybe 5.1 mph pace. Really felt the lack of full recovery since I ran Sat., not Friday.

    Back to the gym in the evening with both daughters for 40 min. strength / conditioning, including 6 pull-ups with a strap and 10 push-ups, 20# medicine ball throws with pylometrics, that shoulder machine with a bar, lat raises and bicep curls, other exercises. Two sets each.

    Today: 29 min. biking outdoors, glorious weather.

  • chaney3000
    chaney3000 Posts: 540 Member

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

  • nossmf
    nossmf Posts: 15,990 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 2):

    Mac Decline Bench Press «superset» Cable Row 4x10
    Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
    Face Pull «superset» Cable Upright Row 3x15

    Abs:

    Knee Ups 2x20 «superset» Plank 2x90 sec

  • nossmf
    nossmf Posts: 15,990 Member

    Many happy returns, @AnnPT77 !

  • DiscusTank5
    DiscusTank5 Posts: 1,015 Member
    https://community.myfitnesspal.com/en/discussion/comment/48839904#Comment_48839904

    Happy 70th!!! Your fitness level is inspiring!

  • DiscusTank5
    DiscusTank5 Posts: 1,015 Member

    15 min elliptical, then 22 min pool swimming (600 m.). Also 20 minutes outdoor walking.

  • AnnPT77
    AnnPT77 Posts: 38,502 Community Helper

    Stationary bike, longer duration but no intensity. 😆

    Rowing is usually pieces with short breaks between, not continuous. Winter bike, I like to ride for an hour straight at moderate intensity most times, aerobic base: This was this Fall's first 60' (plus 3' in the saved settings for a CD, which I didn't really need 😉). Because this was the first full hour, I kept it very easy.

    Theoretically 15.26 miles at 14.4 mph; less theoretically 82W average for 63'. Around 5' zone 3 at the end primarily from HR creep, 50' zone 2, a little zone 1 at beginning and end to fill out the 63' total.

  • chaney3000
    chaney3000 Posts: 540 Member

    Today's workout is going to be a 6 mile run. I usually hit the treadmill before sunrise but today should be decent enough to get a run in outside.

  • AnnPT77
    AnnPT77 Posts: 38,502 Community Helper

    Machine rowing, 3 x (2k on, 2' off/CD), back to my usual home routine of the 2' off bits being 5 strokes row-out, drink water/wipe sweat, row easy for the last minute-ish of the off. Last 2' is cool down.

    Very slow rowing in pace terms on the 2k pieces, 2:39.5 per 500m average split, 19 spm average, an extremely modest 86W average. Still ended up as 80% of the time zone 3 HR 🙄😬.

    Trying to break the stroke cycle down and work on the most basic basics, legs-body-arms drive, arms-body-legs recovery; keep my right shoulder down (it's malfunction-y). On the water, one of the coaches thinks I'm breaking my right arm (the side with the wonky shoulder) before the left arm, so I'm also thinking about keeping the arms matched.

    I like Concept 2's force curve display for working on the stroke, pretty much leave the monitor there all the time, unless in a coached row where they require something different. For my birthday, I ordered a new monitor, the current PM5 model, for my RowErg. That came today, so I need to install it. Among other nice features, it will auto-log workouts in my Concept 2 logbook if I use the ErgData app on my phone to connect the monitor to the app when rowing.

    Holiday Challenge starts next Thursday (eek!), so the new monitor should simplify logging that. Goal will be 200k row or 400k bike or proportionate combination between then and Christmas Eve. I usually do 6 days a week, alternate bike & row. Hoping I can finish it again this year.

  • chaney3000
    chaney3000 Posts: 540 Member

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

    Cable fly

    Incline Lat Cable row

    DB Bench Press

    Flat Lat Cable row

    Incline bench

    Low Lat Row

  • mar_sbar
    mar_sbar Posts: 217 Member

    Early morning walk in the neighborhood. Elbow has been flaring up, so I'm sticking to cardio for a while. It's something, at least.

  • nossmf
    nossmf Posts: 15,990 Member

    Cardio (warmup): Treadmill jog, 20 min

    Strength (Upper 3):

    Bench Press 5x2
    BB Row 5x5
    Incline Bench Press «superset» Pullups 3x15
    Seated DB Lat Raise «superset» Seated DB Rear Lat Raise 3x15
    DB Shrugs 3x10
    Preacher Curl 4x10, 15, 20, 25
    Cable Pushdown 4x10, 15, 20, 25

    Abs

    DB Side Crunch 2x10 «superset» Cable OH Palloff Press 2x10s

  • AnnPT77
    AnnPT77 Posts: 38,502 Community Helper

    Snuck in a short, easy-pace stationary bike ride this morning before a busy day, 33' again, 83W average, supposedly 8.06 miles at 14.4 mph, mostly zone 2 with a cumulative 7' here and there of lower zone 3 when I intermittently drifted over that boundary.

    Because I was short on time, just to vex me, the bike wanted me to do a million-meter-boundary recalibration before the ride. I did, but that was Not Ideal first thing in the morning: Without any warm-up, pedaling to recalibration speed at the higher damper settings felt punitive. 😆

    Later in the day, physical therapy session with some oddball hamstring/glute engagement and strength exercises.

    I'm working on a workout plan for the early part of Winter, and currently trying to shift into "workouts aren't a decision, just something I automatically do 6 days a week" mindset in preparation.

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