What's your workout today?

Elliptical
Pull-ups
Push-ups
Seven minutes

Weighted Pull-Up 4x8
Barbell Row 4x10
Face Pull 4x20
Rear-Delt Raise 4x20
Barbell Curl 4x15
Weighted Sit-Up 4x30

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

Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), Scott Curls x4 (progressive) Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)

Ended workout with 20 minutes in the sauna.

30 minutes on recumbent bike followed by 25 minutes on treadmill and ended workout with 20 minutes in sauna.

Incline press x 4, Machine flyes x 4, bench press x 4, Hammer dips x 4.

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

Finished off with 20 minutes in the sauna.

Seated Military Press x3, Upright row x4, standing dumbbell press pinky up x 4, Machine Reverse Flyes x4 (weight added progressively for each set).
Adductor machine x4 then Abductor Machine x 4 (weight added progressively for each set).


Did vertical chair knee raise x4 but on last set rep 17 pulled muscles on R rib cage so ended my workout. Finished off with 25 minutes in sauna.

Off day today

Arms and chest today. Long run tomorrow.

Elliptical
Chin-ups
Presses

10 mile run.

Seated long cable rows x4, Hammer rows x4, wide grip pull downs x4, Close grip behind head pull downs x 4 (all progressive weight).

Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), run the rack dumbbell curls 47.5, 42.5, 37.5, 32.5, 27.5, 22.5 no rest between each set, Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)

Ended workout with 20 minutes in the sauna.

Elliptical
Push-ups
Seven minutes app

Reckoner said:

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.

Click to expand...

Nice! Strava is a motivator, isn't it?!

Elliptical
Push-ups
Pull-ups

Incline press x 4, Machine flyes x 4, bench press x 4, Hammer Machine Dips x 4.

Scott triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, Bent over Triceps Extension x 4. All sets above done with weight added progressively.

Ended workout with 20 minutes in the sauna.

Severe sinus infection making it difficult to breath today so going to skip the cardio and just sit in sauna for 25 minutes.

Push-ups, military dumbbell press, let pulls in the morning and a 5 k at lunch

3.1 mile run

5 mile run with some speed work.