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Daily exercise checkin
Replies
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18 holes of golf in 39 degree weather. Freaking cold. It was like hitting rocks instead of golf balls. 4 miles while pulling my clubs.
30 minutes yoga prior to golf. A warm bath and then I will do another 30 minutes of yoga.0 -
50 mins of bicycle turbo training - hills. Bit sweaty. Tomorrow, kettlebells!1
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27 holes of golf pulling clubs 5.11 miles
60 minutes yoga0 -
Warm up:
1 mile (12 minutes)
1 minute high steps
1 minute butt kicks
1 minute side lunges
75 jumping jacks
30 push ups
2 x 16 box jumps
4 x 16 modified pull ups
2 x 15 burpees
2 x 30 walking lunges
2 x 30 second minute planks
1 minute burpees
1 minute leg lifts
1 minute squat jumps
1 minute planks1 -
10/30 Workout
I’m working on strengthening my rotator cuff due to an injury years ago that’s left me prone to dislocation when I lift heavy things above my head, so I have to go really light on workouts like below. I can’t wait till one day I can put up appropriately heavy weights over my head without being worried my right shoulder is going to pop out.
Thruster, push press, push jerk, split jerk
1-1-1-1-1-1-1
Loads: 45-55-65-75-85-95-100
Superset 1 - 5 sets - rotator cuff rehab
10 Band assisted pull-ups
20 single arm high-low cable cross @ 10
20 cable lawnmower pulls @ 10
20 high cable rows @ 20
20 side-lying external rotation @ 5
Superset 2 - 5 sets
5 bench press @ 170
8 incline dumbbell press @ 35
8 high-low cable flys @ 361 -
Last night:
3 x 30 Calf raises
3 x 10 Front deltoid raises
3 x 10 Weighted squats
3 x 10 Lateral deltoid raises
3 x 10 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 8 Weighted lunges
3 x 10 Bent over rear deltoid raise
3 x 10 Chest fly
30 x 30 Inner thigh Vs
3 x 10 Tricep extensions
3 x 15 Glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:19 plank
3 x 15 Pilates roll ups
3 x 15 Dead bug
3 x 40 Toe taps
3 x 15 Leg raises
80/100/100 Flutter kicks
Plus a 30 minute walk with the dogs. Tonight is 60 minutes of Vinyasa flow yoga and a walk with the dogs.1 -
18 holes of golf pulling clubs 4.22 miles.
30 min yoga0 -
10/30 Workout
5 rounds for time
- 30 cal row
- 30 sit-ups
(22:30)
Superset 1 - 5 rounds
5 leg presses @ 240
8 seated leg extensions @ 60
10 dumbbell lunges @ 25
Superset 2 - 5 rounds
5 dumbbell curls @ 35
8 hammer curls back to wall @ 20
8 towel grip curls @ 451 -
Not really in on this challenge, but I'm hoping to do treadmill every day this week.0
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Running day - I did 2.30 miles in 30 minutes.0
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Th - Bench
Tuesday, October 31, 2017 at 7:42 PM
Bench Press (Singles)
Set 1: 280 lb × 1
Set 2: 280 lb × 1
Set 3: 280 lb × 1
Set 4: 280 lb × 1
Set 5: 280 lb × 1
Shoulder Press (3-5RM)
Set 1: 172.5 lb × 4
Tricep Dip
Set 1: BW (+62.5 lb) × 12 [Failure]
Set 2: BW (+62.5 lb) × 11 [Failure]
Set 3: BW (+62.5 lb) × 10 [Failure]0 -
80 minutes of back squats, deadlifts, snatches and split jerks.0
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10 min cardio
60 yoga0 -
F - Deadlift
Wednesday, November 1, 2017 at 2:59 PM
Squat
Set 1: 270 lb × 5
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Deadlift
Set 1: 405 lb × 1
Set 2: 405 lb × 1
Set 3: 405 lb × 1
Set 4: 405 lb × 1
Set 5: 405 lb × 1
Bent Over Row
Set 1: 215 lb × 10
Set 2: 215 lb × 9 [Failure]
Set 3: 215 lb × 9 [Failure]1 -
Tonight:
3 x 30 Calf raises
3 x 10 Front deltoid raises
3 x 10 Weighted squats
3 x 10 Lateral deltoid raises
3 x 10 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 8 Weighted lunges
3 x 10 Bent over rear deltoid raise
3 x 10 Chest fly
30 x 30 Inner thigh Vs
3 x 10 Tricep extensions
3 x 15 Glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:31 plank
3 x 15 Pilates roll ups
3 x 15 Dead bug
3 x 40 Toe taps
3 x 15 Leg raises
80/100/100 Flutter kicks2 -
Lots of tire flips and lunging at conditioning tonight0
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Yesterday's workout was a killer lol I was made for many things, but running is not one of them lol
Wamup:
250m run
High Hip Complex x 5
Cuban Pess 5 x 3
Cat and Cow x 10
Bear Complex (20kg ba) 3 x 5:
Deadlift
Hang Power Clean
Front Squat
Push Jerk
Back Squat
Behind the nech push jerk
Midline:
Double Alt tabata
Tuck ups
Arch Ups
Side Planl
Conditioning: x 4
250m rub
Thrusters x 70 -
40 minutes Qigong0
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Yesterday -
54 minutes Elliptical, set on interval training, split into two workouts due to an appointment.
30 minutes various weights, abs exercises, throwing a 10kg ball down etc.
13k steps on my tracker on top of that.
Today -
63 minutes Elliptical, set on interval training
45 minutes various weights, abs exercises, 10kg ball, hanging leg raises etc. I just do a mixture.
8k steps on my tracker on top of that.2 -
11/2 Workout
Superset 1 - 5 rounds
5 reps bench press @ 175
10 reps db incline press @ 35
10 high-low cable flys @ 36
Superset 2 - 3 rounds
Pull-ups to failure 10/8/8
10 seated cable rows @ 100
10 barbell cleans @ 95
Superset 3 - 3 rounds
30 cable internal rotations @ 12
30 cable external rotations @ 12
30 bent-over back flys @ 52 -
51 mins cycle turbo trainer; working on “hills”; average speed 21kmh, top speed 41kmh; average HR 143, top HR 185bpm, “distance” 19km. And lots of sweat.0
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Evening Workout
Thursday, November 2, 2017 at 7:45 PM
Power Sled
Set 1: 45 lb × 8
Notes: 100 ft. 8 reps.1 -
90 minutes of Vinyasa flow yoga. And shortly we'll be taking the dogs for a 30 minute walk.2
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2 mile walk
45 min yoga0 -
M - Press
Friday, November 3, 2017 at 1:51 PM
Shoulder Press (5x5)
Set 1: 164.5 lb × 5
Set 2: 164.5 lb × 5
Set 3: 164.5 lb × 5
Set 4: 164.5 lb × 5
Set 5: 164.5 lb × 5
Bench Press (Paused)
Set 1: 197.5 lb × 8
Set 2: 197.5 lb × 8
Set 3: 197.5 lb × 8
Tricep Extension
Set 1: 114 lb × 12
Set 2: 114 lb × 12
Set 3: 114 lb × 121 -
Basic cardio due to a twinge in my left hammy earlier this week.
5 rounds of 30/15
Slow burpees
Squats
Lunges
Jumping jacks
Calf raises
Push ups
Plank
Side leg raises
Butt kickers
High knee pulls1 -
Rest day, with a 30 minute walk with the dogs.0
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5.8K run at 6:35min/km0
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3 x 10 Weighted squats
3 x 9 Bent over dumbbell rows
3 x 10 Weighted plie squats + pulses
3 x 7 Overhead press
3 x 9 Weighted lunges
3 x 7 Bent over wide-arm dumbbell rows
3 x 15 Pilates roll ups
3 x 15 Glute bridge
3 x 15 Dead bug
3 x 7 Bench press
3 x 15 Leg raises
3 x 9 Chest fly
3 x 30 Inner thigh Vs
Plus an hour of yoga. And there will be a long walk with the dogs tonight.0
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