What's your workout today?

Aerobics for 60 minutes.

Yesterday
Elliptical Machine
Situps

45 minute Yoga class (September is National Yoga Month)
10 minutes on the stationary bike
45 minute Water Aerobics class

20 minutes of moderate lap swim
5k run

Hammer rows x3, wide grip pull downs (front) x4, seated long cable rows x4, Close grip pull downs (back) x4, Close grip reverse pull downs x 4 (all progressive weight)

Incline dumbbell curl x 4(progressive), Run the rack dumbbell curls 37.5, 35, 32.5, 30, 27.5, 25lbs. Each set done to failure then grab the next lower weight no rest between sets, Scott Curls x4 (progressive) Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)

Ended workout with 20 minutes in the sauna.

Weights, total body (looking to maintain tone and muscle, not to increase mass).

120 uneven pushups (warm up)

incline bar bench w/50lbs on each side- until failure
w/45lbs on each side- until failure

Flat w/35lbs on each side- until failure (twice)

incline dumbbell press- started with 40, followed by 35s, 30s, 25s. Each set until failure

triceps
skull crushers, 50lb bar, 2 sets of 13 (followed immediately by close grip tricep presses). I did the same with the 40lb bar.

cable tricep pulldowns. Drop set starting with 70lbs.

Dips- 3 sets of 10

5 minutes on the elliptical machine at a fast pace.

2.5 mile run

Elliptical machine
Push-ups
Sit-ups

Looks like a LONG PM at work today. With luck, I will be able to force myself to the gym. (Wish me luck!!)

Incline press x 4, Machine flyes x 4, bench press x 4, Low cable crossovers x 4.

Scott triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell skull crushers x 4. All sets above done with weight added progressively.

Vertical chair knee raise x3, torso rotation machine x 3.

Ended workout with 20 minutes in the sauna.

Elliptical
Pull-ups
Push-ups
Seven minutes app

Weights today, total body as I am looking to maintain tone not to get bigger.

30 minutes Senior Strength Class

I got back into weight lifting in March, but when I was laid off from my oil industry job in June I was suddenly able to launch a four-days-a-week split rountine. Here is today's (lower body) routine, grouped for super sets:

Dumbbell Swing Through, 4 sets, 10 reps, 30 lbs
Dead Lift, 4 sets, 10 reps, 80 lbs

Sit Ups from incline bench, 25 reps
Leg Raise from dip stand, 15 reps

Seated Tee Bar (calve lift), 3 sets 20 reps, 35 lbs
(Lower) Leg Curls, 3 sets, 10 reps, 80 lbs

Back Hyperextension, 3 sets, 8 reps
Hip Abduction, 3 sets, 8 reps, 90 lbs
Hip Adduction, 3 sets, 8 reps, 90 lbs

Barbell Squats, 3 sets, 8 reps, 55 lbs

Calisthenics and lifting followed by a four miler

Seated Military Press x3 Upright row x4 dumbbell lateral raise x 4, standing dumbbell press pinky up x 4, incline lateral raise x4 (weight added progressively for each set). Followed by vertical chair knee raise x4, torso rotation machine x 4.

Finish off with 20 minutes in the sauna.

1) 500 meter swim under 10 minutes--fastest lap and total times I've had since I've been back in the pool; followed immediately by
2) 10 miles hard cycling--PRed a few of my Strava segments and moved up the pecking order.