What Was Your Work Out Today?
Replies
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Today first go at a 666m rowing sprint. Not impressive, around 1:50 pace. Really struggling on sprints right now. Warmed up for it (around 10 minutes) and did another 10 minutes after on the rower, then 15 cool down on the AirBike. Felt a bit shaky so didn't push afterward. Feel fine now. Think I just went out too fast.3
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“300” Workout
Pull-ups x 25
Deadlifts (135#) x 50
Push-ups x 50
24-inch box jumps x 50
Floor wipers (65#) x 50
Single-arm Clean & Press (35#) x 50
Pull-ups x 25
FT - 26.491 -
2 hours bouldering. This was a good session - I got a couple of v4s. One needed a veritable maze of arm movements to get in position.2
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Workout 1: squat and bench press
Workout 2: 1 hour of an easy trainerroad workout. Thinking about starting SweetSpot Base II tomorrow evening instead of next Monday.1 -
AM: A step aerobics Youtube workout and a 15 min. resistance band workout
PM: 3 mile fast/slow walk3 -
15 min stretching
75 min surfing
90 min strength training: cardio warm-up on rower and elliptical, progressive resistance barbell deadlifts, front and back squats, single leg squats, hamstring workout, kettle bells and barbell get-up, cool-down1 -
Spin class; plus OHP, bench, KB swings, dead hangs (still light/conditioning weight, increasing reps).2
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Yay it's Tuesday, when my workout week starts to really ramp up.
Really struggled to find my mojo first thing, struggled through my 30 min interval run. Got to end of the road and wanted to stop, got to the bottom of my challenge hill and wanted to stop, got to the top of the hill and was amazed I'd not stopped.
30 min stair workout with PT, still struggling to find my mojo at this point and she was a bit mean.
45min zumba - yay found my mojo and burnt a *kitten* storm of calories
Quick chest session, first time benching since injuring my elbow. Only used the bar (20kg) and did 3 sets of 10, slow, paused reps. Down for count of 3, hold for 3, up for 3.
Bbod PiYo define lower - 20min
45min insanity - super hard tonight
45min boxercise - now the elbow is near enough better partnered the instructor again. Had it easy in this class for far too long and wanted to give up and stop more than once.2 -
The last 2 days I just rode my bike because I'm sick and I felt weak so I didn't want to waste a lifting day. Cold isn't gone tho so today I'm saying screw it and going to train legs anyways...which is going to suck, but whatever I've been out of the gym since Friday I can't take it anymore.4
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First hard workout on the bike since being sick. FTP ramp test followed by a 30 minute sweet spot workout of doom (that wouldn't have been of doom it it was by itself). I had a 4 watt increase which I wish was larger but oh well. In some ways I'm glad it wasn't higher because that second half an hour workout was killer after then ramp test (I gave myself about 10 min of rest in between the two).2
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15 minutes stretch, 10 min cardio warm-up, 90 min strength training: chest press, rows, triceps various exercises, weighted lunges, bicep curls various progressive, abs, lats, and PT exercises, with a 5 minute cool-down0
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Legs for an hour after working 16 hours on my feet, and 60 mins cardio before work.1
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Weight lifting class - squats, OHP, trying to learn power cleans because it was Yom Kippur when we went over them. Yes I'm being proactive and asking the instructor. We'll see how things go Monday.
Erging - 3x1k/1min rest on a really really poorly maintained erg at the gym. Among other things, the chain needs to be oiled if not replaced.4 -
Well, the shakiness from Monday was explained yesterday. Woke up somewhat sick. I felt like I was shaking off the cold or a flu, not sure, but feel better today. Lots of rest, took a day off and Manuka Honey, Zinc and Mushrooms (not the psychodelic kind!) might have helped.
Worked out today light and easy -- 20 minutes on the rower and 20 minutes on the bike.4 -
Happy hump day.
6am sprints with my trainer. Pretty tough this morning.
30min interval run taking in my challenge hill, today I chose to try running up it at the end of my run.
45min PiYo
45min zumba2 -
30 min. On elliptical
10 minutes of strength training
30 minute liesurely swimming
45 minutes of Aquafit using water resistance toys2 -
Woowee, an hour and a half of work today! Now, I eat.
Warm ups/isolation excercises:
5 min lateral helix machine
3×10 good mornings with an empty barbell
30 sec each foot balancing on bosu (today was the first time I noticed improvement here! Very exciting as I'm trying to fully recover an old running injury)
StrongLifts workout A:
5x5 bench press
5x5 barbell row
5x5 squats
Core:
3x10 bosu crunches
2x20 hip dips
Cool down/cardio:
20 min elliptical2 -
1.25 hr weight lifting
Ran 2 miles
1.5hr basketball game
Burned 4000 cals2 -
15 minutes stretching, 20 minutes HIIT, 60 minutes Core Power Yoga... sort of a rest day today1
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Indoor cycling.
15 min WU.
20 min zone 3,
5 min rest,
15 min zone 3,
5 min cool down.
2nd interval was hard (I was supposed to do 2 x 20 min).
Oh well. Good days and bad days.1 -
Spin class (put me at 2x my default weekly 150 Garmin activity "minutes" goal, with 58% of class in Z3, and 18% Z4, so counts double "minutes", even though it's only Thursday, and despite a rain/wind-out of yesterday's planned row) . . . .
. . . plus the light sets of OHP, bench, dead hangs and KB swings I've started doing to reconcile myself (?) to the thought of coming Winter and its way-less-fun activities.1 -
Went for a 5K run today. Yesterday my workout was taking the stairs up one of our drying towers at work. Let' just say the views over town are magnificent. My calves were not happy with that unexpected climb3
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10.6k in a quad this morning - race line up. It went very well all things considered, though we're going to change where two people are sitting for sake of hearing difficulties (I can only yell so loudly and the person who was in stroke seat (two seats away from me) has no hearing on one side). That said, I'm getting more comfortable making calls, my wrist position issues are getting better (making sure my wrists are flat when the blade is square), and any day where I'm not discouraged about a sculling practice is a big deal for my self confidence.
We'll get at least one more row in as a line up Saturday - a fun low stakes 6,700ish meter intra-club race around an island that in the middle of our river. This time the juniors club will join us as well which is going to be very fun but very chaotic on the dock.3 -
Thursdays are my AT (anaerobic threashold or tough/longish) workout day. With feeling sick early in the week but better yesterday, I thought I'd kind of play it by ear. Ended up doing two 8 minute hardish intervals (85 to 90% max HR) with 8 minute slow after both -- that burned 520 calories in 32 minutes, so fairly hard.
Finished on the bike for 20 more. First 8 or so easy but I felt good enough to push a bit harder the last 12 or so -- was holding 190 to 200 Watt pace at 82% Max HR.2 -
I did two hours boulder at a gym I've not been two for a while. I smashed it - I got loads of routes I've not done before ( I think 6 new routes in total.)2
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Decided to switch up my LISS, so 45 minutes on the stationary bike today.2
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Today was chest day. Life was good today.3
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15 min stretches, 10 min cardio on elliptical, 45 minutes strength training lower body, 60 minutes weighted aerobics, another 15 min deliberate strength training to exhaustion, cool down...1
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Thursday :
30min PT, omg I hated her after this. Was supposed to have been 400m runs interspersed with 50 squat jumps, 50 press ups and 50 sit ups, but ended up being more like 1/2 mile runs. And not at my pace, oh no, she pushed me right out of my comfort zone to run at a pace of her choosing.
Then I went to the gym and had my first real leg workout in ages. Now I'm not training for a race I can do proper leg burners and I concentrated on the bum and hips, although did also do work for the rest of the legs. Was all about endurance and the burn rather than heavy weights, so little 20 no rest between sets.
Started with deep (bum to floor) squats
5 each of 20/22.5/25/27.5/30/32.5/35/37.5kg
Then first superset using the 10kg bar (no rest between sets)
3x10 straight leg deadlifts/sumo squats/lunges (each leg)
Followed by
3x1min wall sit (30sec rest between sits)
Then the next superset (again no rest)
3x10 donkey kicks/fire hydrants/leg extensions. Moving immediately from one leg to the other no rest.
3rd superset
3x10 hip circle/leg raise/reverse hip circle. Again no rest plus 10 glute bridges during each transition.
Then did some single leg and balancing work.
3x10 curtsey squat with a leg raise (holding raise for count of 5) followed by
3x10 single leg deadlift with knee raise (holding raise for count of 5)
Finished the work section off with 10min on the spin bike, 20sec standing sprints/40sec active rest.
Then had a deep stretch.
20min piyo define upper body
1.5mile run taking in my challenge hill
1hr class - was a mash up, tabata meets barbell meets abs
10×31 -
Warm up:
5 min on helix lateral machine
StrongLifts workout B:
5x5 squats
5x5 overhead press
1x5 deadlift
Cool down/isolation:
30 sec each foot balancing on bosu ball
15 min stationary bike
Didn't do as many workouts as I usually do today. Honestly coming off of 6 days in a row at the gym -- my body is telling me I need a day off, which will be tomorrow, though my partner and I will be going to a fall corn maze once I get off of work, so it'll be active recovery.1
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