What Was Your Work Out Today?

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  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited October 2019
    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.
  • jasontexas10
    jasontexas10 Posts: 42 Member
    “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 - 26.49
  • drmwc
    drmwc Posts: 1,040 Member
    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.
  • aokoye
    aokoye Posts: 3,495 Member
    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.
  • rainbow198
    rainbow198 Posts: 2,245 Member
    AM: A step aerobics Youtube workout and a 15 min. resistance band workout
    PM: 3 mile fast/slow walk
  • surfbug808
    surfbug808 Posts: 251 Member
    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-down
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    Spin class; plus OHP, bench, KB swings, dead hangs (still light/conditioning weight, increasing reps).
  • firef1y72
    firef1y72 Posts: 1,579 Member
    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.
  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    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.
  • aokoye
    aokoye Posts: 3,495 Member
    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).
  • surfbug808
    surfbug808 Posts: 251 Member
    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-down
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Legs for an hour after working 16 hours on my feet, and 60 mins cardio before work.
  • aokoye
    aokoye Posts: 3,495 Member
    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.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    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.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    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 zumba
  • Melwillbehealthy
    Melwillbehealthy Posts: 894 Member
    30 min. On elliptical
    10 minutes of strength training
    30 minute liesurely swimming
    45 minutes of Aquafit using water resistance toys
  • sarko15
    sarko15 Posts: 330 Member
    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 elliptical
  • allother94
    allother94 Posts: 588 Member
    1.25 hr weight lifting
    Ran 2 miles
    1.5hr basketball game
    Burned 4000 cals
  • surfbug808
    surfbug808 Posts: 251 Member
    15 minutes stretching, 20 minutes HIIT, 60 minutes Core Power Yoga... sort of a rest day today :smile:
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    edited October 2019
    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). :blush:

    Oh well. Good days and bad days.
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    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. ;)
  • Lolinloggen
    Lolinloggen Posts: 466 Member
    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 climb
  • aokoye
    aokoye Posts: 3,495 Member
    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.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    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.
  • drmwc
    drmwc Posts: 1,040 Member
    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.)
  • sarko15
    sarko15 Posts: 330 Member
    Decided to switch up my LISS, so 45 minutes on the stationary bike today.
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    Today was chest day. Life was good today.
  • surfbug808
    surfbug808 Posts: 251 Member
    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...
  • firef1y72
    firef1y72 Posts: 1,579 Member
    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
    10×3
  • sarko15
    sarko15 Posts: 330 Member
    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.

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