What Was Your Work Out Today?
Replies
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FitNotes Workout - Friday 11th October 2019
Total Volume: 39,230 lbs
Total Sets: 34
Total Reps: 348
** Barbell Squat **
- Total Volume: 5,940 lbs
- Total Sets: 7
- Total Reps: 56
- 45.0 lbs x 25 reps
- 115.0 lbs x 10 reps
- 135.0 lbs x 8 reps
- 185.0 lbs x 4 reps
- 205.0 lbs x 3 reps
- 205.0 lbs x 3 reps
- 205.0 lbs x 3 reps
** Leg Press **
- Total Volume: 5,310 lbs
- Total Sets: 3
- Total Reps: 24
- 205.0 lbs x 10 reps
- 220.0 lbs x 8 reps
- 250.0 lbs x 6 reps
** Dumbbell Curl **
- Total Volume: 1,020 lbs
- Total Sets: 4
- Total Reps: 33
- 20.0 lbs x 15 reps
- 40.0 lbs x 6 reps
- 40.0 lbs x 6 reps
- 40.0 lbs x 6 reps
** V-Bar Push Down **
- Total Volume: 5,440 lbs
- Total Sets: 4
- Total Reps: 59
- 80.0 lbs x 20 reps
- 110.0 lbs x 12 reps
- 110.0 lbs x 12 reps
- 80.0 lbs x 15 reps
** Hip Thrust **
- Total Volume: 4,860 lbs
- Total Sets: 3
- Total Reps: 36
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
** Close Grip Barbell Bench Press **
- Total Volume: 3,240 lbs
- Total Sets: 3
- Total Reps: 24
- 135.0 lbs x 10 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 8 reps
** Leg Press Calf Raise **
- Total Volume: 7,420 lbs
- Total Sets: 3
- Total Reps: 34
- 250.0 lbs x 10 reps
- 205.0 lbs x 12 reps
- 205.0 lbs x 12 reps
** Reverse Preacher Curl **
- Total Volume: 1,600 lbs
- Total Sets: 3
- Total Reps: 32
- 50.0 lbs x 10 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 10 reps
** Cable Overhead Triceps Extension **
- Total Volume: 2,000 lbs
- Total Sets: 2
- Total Reps: 20
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- ** Cable Curl **
- Total Volume: 2,400 lbs
- Total Sets: 2
- Total Reps: 30
- 80.0 lbs x 15 reps
- 80.0 lbs x 15 reps1 -
we had a crazy early snow storm...I shoveled multiple times, wet, and heavy. I am not going to the gym today
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Morning yoga and evening soulcycle!1
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Saturday.
3mile easy run taking in my challenge hill.
Bootcamp - trx and running. On the plus side no burpees on the negative lots of muscle burning lower body.
I may do a little piyo stretch and strengthen later and definitely a foam roll but apart from my usual runs that's me done till monday.1 -
Body beast back & bi's0
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5.3 miles walk/run2
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Yesterday: BodyCombat (plus, of course, the three mile round trip to walk there and back)
Today: BodyPump and BodyBalance (...and more walking...)
Tomorrow: Hopefully fifteen miles of hiking in the Cotswolds. Probably in the rain. Oh well.2 -
12.5 mile run3
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On Friday, I had a scheduled hospital appointment. It was good news - my PFO is closeable. I hope to get it done this year, and then I can fully get back to diving. This wiped me out, for some reason: I slept 14 hours when I got home.
Today, I did 1 hour if yoga and a 5k indoor tow. I got 2.15 pace on the row.2 -
12.8km "taper" for tomorrow's race. We almost had our race line up (one of our people is nursing a mild injury and has American Lake tomorrow and Head of the Charles next Saturday). Did some power 10s and generally working on finding each other (rowing in time with each other - it's harder than it sounds/looks), turned around, and did 3 5 min race pieces at 28, 30, and 30ish then turned and went into the dock.
We had lots of fun chasing down the women's 8 that's going to HOTC and "fun" rowing through two rather large wakes, one of which hit us at an angle (it was rebound from the first one and our cox couldn't get us parallel to it).2 -
A short, really stupid circuit in a hotel fitness room, imvolving some stationary bike, a poorly configured cable weight machine, and some of those weighted rubber balls with a sort of handle molded into the top.
Sigh, + .2 -
BOOTCAMP
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Sat 10/12: 200 pushups & 45 min spin bike
Today REST DAY2 -
10 km run and a walk to an from the restaurant later in the evening (about 2km each way)2
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90 minute ballet class. So many jumps!4
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Helped my brother move to a new house. No gym needed today
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Morning Meltdown Workout 1 today!3
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1hr beachbody on demand piyo live. - needed a good stretch and this is one of the best ways to do it.
2mile night run taking in my challenge hill. Day 12 of 30 today, and the furthest I've run in the dark on my own.3 -
Walked to the lighthouse and back, 4.25 miles, then spent an hour digging up a shrub on the side of the house that was a nuisance. Yesterday did 30 minutes circuit training and 45 minutes of treadmill.2
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it was my rest day, but I got bored and did 40 mins cardio on spin bike and 100 pushups.2
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Wasn't able to log it here yesterday, but a bit over an hour ocean swim in choppy water, followed by a 40 minute hike, and the usual stretching/warm-up/cool-down exercises.2
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Warm up:
5 min lateral helix machine on lowest setting
3×10 front flies with 10 lb dumbbells
StrongLifts workout B:
5×5 Squats @ 70 lbs (can def increase 5his next time)
5×5 Overhead press @ 30 lbs (can def increase this)
2×5 Deadlift @ 95 lbs
30 sec balance on bosu each foot
3×10 crunches on bosu
Cool down/cardio:
15 min elliptical3 -
90 minutes or so of cardio at the gym - 25 minutes on the rower, 15 on the Stairmaster, 10 minutes on the Endless Rope Machine, 30 on the bike. 1150 or so calories. Pretty easy stuff.2
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I went a bit silly today. I did:
1 hour of yoga
2 hours of bouldering ,(average session - only 1 new hard route).
8 mile walk
1 hour of weights (bench 55 kgs; squat 80 kgs).
I am now tired and hungry.3 -
American Lake regatta. 5k not including warm up/getting to the start. Was a really fun race in a great boat and amazing conditions. Would do again.3
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Rest day today. 20 minutes of stretching, 30 minutes walking (carrying a backpack and one cardboard box of groceries home)!3
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45 min LISS on the elliptical today2
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About 7K rowing in bow of a quad. Temps in the lower 40s, wore my pogies** for the first time this Fall. Everyone was trying to work on stuff from the coached clinic a week back, which led to poorer synchronization down the boat (only so many things people can keep front of mind simultaneously, especially the newer rowers who don't have a muscle-memory foundation of basics) . . . so, kind of a ragged row, overall, but still fun.
Just back from an indulge-y weekend in a non-vegetarian-optimal region, at a sit-too-much but fun arts workshop. Back at normal activity, I feel like I'm in rehab.
** It's a weird mitten-y thing that goes over the oar handle, and you stick your hand inside through a wrist-cuff to keep your fingers cozy and warm while rowing. Fingers/hands directly on the oar handle, pogie envelops both hand and oar handle.2 -
6-8 am:
Yoga
Sun Salutation - 10 Rounds
5 Tibetan Rites
Meditate
1-2 pm:
Strength
Pull-up - E2MOM (23m30s)
5 rep every 1m30s (75)
Core Conditioning
Low Crow Hold - 5 x 30s (2m30s)
Half Bridge - 5 x 30s (2m30s)
Pancake Stretch - 5 x 30s (2m30s)
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Monday. (Get moving Monday has turned in to kick up the bum monday now I have no sunday races)
30min session with PT - not the most pleasant. Boxing to warm up then the main event. Starting at 10 working down to 1 and then back up, amrap.
Punches
Jacks
Press ups
Froggers
Shoulder taps
Squat jumps
Lunges
Burpees
Star jumps
Sprint.
Did 3 rounds followed by 3 minutes of 3.burpees, 10 squat jumps, 10 lunge jumps. Told you it wasnt fun.
Then went to the gym, started with some fairly steady state cardio. 20min on recumbent bike, 20min elliptical, 14min rower (I'm allowed to increase the time on this by 2min 2-3x a week until I get to 20min then I can up the dampener and drop the time back down to 10min and start increasing again).
Followed on with some arm and shoulder work. Weights are still ridiculously light 10kg bar for compound lifts (and bi curls), 2-3kg for isolation, but I dont want my elbow injury to reoccur so I'm taking it slowly.
Was supposed to have run 5miles, but i got.soaked in PT and it was still raining so i just did 2 miles, taking in my challenge hill. I'm crazy close to hitting 1000miles in 2019 now, as in less than 9 miles to go.
45 min beachbody on demand PiYo workout to stretch out and relax.
45min circuits class.2
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