What Was Your Work Out Today?

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  • jhanleybrown
    jhanleybrown Posts: 240 Member
    45 min powerzone spin ride. Little bit of yoga.

    Get a break from my (no) alcohol diet on Thanksgiving. *very* excited. Have gotten to pre Thanksgiving goal weight but want to push this week to account for possible Thanksgiving backtracking.
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Rowing machine, 1 x 2K on 2' CD before breakfast; 2 x 2K on, 2' semi-break during & CD after, in afternoon. Trying to hold HR under 140 (about 70% heart rate reserve, so pretty easy, mostly Z3). Costs only about 10" in split (so 40" per 2K), but saves around 20bpm or so in HRavg/max, and is noticeably less challenging/tiring, not that the faster pace is terribly difficult.

    Interesting. But I still hate going over 2:30 :lol: .
  • janicemlove
    janicemlove Posts: 459 Member
    30 mins on the TM and then 30 minutes lifting (legs + core, and a couple of upper body things just to stretch out my back). Easy lifting with lower weight, I worked 80 hours last week so I'm taking it easy right now. It was more of a mental self-care day than anything.
  • surfbug808
    surfbug808 Posts: 251 Member
    30 min wake-up stretches/foam roller
    30 min walk a mile and back to get groceries on foot

    after work, headed to gym:

    20 min stretching/warm-up
    60 min strength training - squats, abs, PT
    5 min cool-down stretches

    break

    60 minutes yoga
  • aokoye
    aokoye Posts: 3,495 Member
    Erg practice: 21min. 1' at around 2:07/1' at around 2:11. No rest open rate. It was based off of our 5k.

    I suspect I would have had a faster 5k test on these ergs...funny what clean ergs will do. It also seems as though my shoulder pain only flairs up when I use the ergs at my uni's gym. Again, very dirty poorly maintained ergs vs clean well maintained ergs.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    Wed 11/20: 100 pushups (40,20,20,20) & 40 min spin bike
  • tirowow12385
    tirowow12385 Posts: 697 Member
    Ran a 5k at the park
  • drmwc
    drmwc Posts: 1,040 Member
    I am at a conference. I ducked out of yesterday's sessions to go climbing.

    I did 90 minutes. It was fun. I got most routes I tried. The one I failed on had its crux at the top, do I fell from distance a number of times before moving on.

    I mis-judged the distance to the gym, so I got slightly over 28,000 steps in.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited November 2019
    3rd day or rain in Tucson so the deck rowing was out! I can't handle wet and in the 40's any longer. I think my body has already gotten used to Sunny 70s! Tomorrow is supposed to be normal nice again.

    Did 20 minutes W/U on the AD Pro, then 20 around as hard as I could sustain (not quite but close) -- 254 Watt Average. HR got up to over 90% Max so it was hard enough.

    Ended with 15 minute C/D on bike.

    Tomorrow have a doc appointment so if I'm out of commission for a week, that's why. Minor medical issue but needs attention. Infected sweat gland, which doesn't go with my penchant to get really sweaty -- not at all! Likely have to eventually have it dug out of my arm. Hopefully not tomorrow, but right now it's like a golf ball under the arm and very painful (and I have a pretty high pain tolerance). Depending on how it goes, I'll either be back at it on Sunday or take next week off.

    For the rowers out there -- one of our oldest members in my Indoor rowing club (a lady over 80 years old) just posted up an hour row in the World rankings today - 2nd for the year for an hour row -- 10060m or so. She's only one of two that has done it that is a female over 80 years old. She's prepping for the BIRC soon (the British Indoor Rowing Championships). That's badass.
  • therealmarceline
    therealmarceline Posts: 38 Member
    On Thursday I do a 45 min full body workout with dumbbells at a little studio 15 min from my house. Its not crazy strenuous but it starts at 6:00am so I can get back home in time to get everybody off to school. I'm tying to work on being consistent and I almost never miss a Thursday!
  • Whydahdad71
    Whydahdad71 Posts: 318 Member
    Today I was exhausted so I did the following:
    Bent-over Barbell row
    Bench press
    Tricep pushdowns
    Curls
    Leg extensions
    Leg curls
    Seated Calf presses
    Pull ups
    Stretching
    Then back home.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Thursday

    1hr stair workout with trainer- lovely leg burner. So much pain.

    3km run with a friend - very easy pace for me but I was pushing her out of her comfort zone

    Tabata plus abs - absolutely brutal
  • AliNouveau
    AliNouveau Posts: 36,287 Member
    Wrangling 11 eleven year olds at the museum today plus the 3km round trip walk to the subway.
    Now rehab stuff
  • frksfrau
    frksfrau Posts: 108 Member
    I warmed up on the elliptical machine then a body pump class.
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    Just a typical shoulder workout (overhead press and upright row). kept it simple today
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    Today: 120 pushups, (40,20,20,20,20) & 55 min spin bike
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    Easy Spin and yoga.

    Need a solid week of discipline before a brief but needed Thanksgiving break from calorie counting.
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    50 min swim (2750 yards)
  • J72FIT
    J72FIT Posts: 6,002 Member
    11/21
    6-7 pm:
    Strength
    Pull-up - E2MOM (18m)
    5 rep every 1m10s (75)

    11/22
    Conditioning
    Stationary Bike Intervals
    Warm-up - 5m
    Intervals - 10s High 50s Low x 10 (10m)
    Cooldown - 5m

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Stronglifts 5 x 5 A & 30 min TrainerRoad sweet spot ride
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    Day 0022:

    Stretching - *Keep Same*
    11:30 - Basic Biking + Uppper

    Treadmill - *Keep changing it up*
    03:00 Minutes - 0.44 Miles
    Both calves threatened cramps today. Increasing salts, resuming supplements, etc. Doing calf specific stretches helped some, but I think leg day is just taking a toll on my running potential.

    Bench Press - *Maintain, full rep sets*
    01 x 10 + 5 Singles Reps - 150lbs (Miscounted as I loaded plates)
    01 x 10 + 5 Singles Reps - 135lbs
    01 x 10 + 5 Singles Reps - 135lbs
    These final 5 sets are just me able to do 10 without stopping, taking a 5-10 second break, then finishing the last 5 reps as I can in 1-2 rep sets until I hit 15 total. Usually takes half a minute or so. Not really a full set pause. Accidentally loading up 150lbs instead of 135lbs and doing 15 reps of that really kicked my butt. Sets 2 and 3 were so much lighter, but felt like I was starting much reduced from where I should have been. Still, progress is progress.

    Hanging Leg Raise - *Keep Same*
    03 x 15 Reps - Bodyweight - Felt good. Worked on breathing and pacing. Fatigued by final 5 reps of final set.
    Nothing of this changed from last Arms Day.

    Tricep Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 125lbs - This really felt like I was actually working hard to do these sets. The Tricep Press has been one of the easier exercises I've been doing. Going to 125lbs felt taxing in a good way.


    Bicep Curl - Fixed Bar Weight - *Maintain 02 Weeks*
    03 x 15 Reps - 45lbs - Exhausted. Barweight Curls really made me feel the workout. So much better than that awkward machine. Had to bring grip out wider to avoid a pain in wrist closer in. I'm a wide person, so narrow grips can be awkward anyway.


    Row Machine - *Maintain 02-04 Weeks*
    01 x 15 Reps - 100lbs
    01 x 10 + 05 Reps - 100lbs
    01 x 05 + 01(10) Single Rep Sets - 100lbs
    Final set I had to set, pause, reset, pull, etc. 100lbs on this machine is tough.


    Leverage Shoulder Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 60lbs - Felt a bit heavy. Might reduce to 50 or 55lbs. Was able to do moslty slow and steady 15 rep sets without issue, but I certainly felt it. Good, but taxing.

    Cable Row - *Maintain 02-04 Weeks*
    03 x 15 Reps - 115lbs
    Finally felt like I was struggling against something in these rows. 115lbs feels good. 104lbs Felt too easy. Going to continue this set/weight and keep on rowing.

    Abdominal Machine *Increase to 65lbs for 04 Weeks*
    03 x 15 Reps - 60lbs - Good and steady sets at proper weight.
    No funny tingling feeling risking a cramp during these sets today, which is nice. Not feeling as if I am going to cramp is Core progress in my book.
    Might increase on Monday.


    Closed Grip Shoulder Press - *Replace with Incline Bench Press @ 125lbs*
    03 x 15 Reps - 65lbs - This sucked. Flat out. Leverage machine must have worked the muscles the closed grip press usually worked.


    Cable Lat Pull Down - *Maintain Weight for 02-04 Weeks*
    03 x 15 Reps - 110lbs - Today was a harder day than normal for sure. I replaced the lat machine with the cable pull version. Felt better, more taxing, etc. Good core feel during exercise. Felt a bit weird in shoulders during.


    Assisted Pull Ups - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Proud of my form during these.


    Assisted Dips - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Feeling good being able to get this done. Arms felt dead by this point in workout.


    Tricep Rope Press - *Maintain and Improve*
    03 x 15 Reps - 44lbs - I am seeing a lot of progress by the tail end of my workout. I was able to do all but the last set without pausing. Final set I had to slow pull the last 5 reps. Progress, in a nutshell.

    Week Three's last Arms Day. Feeling strong, weak, exhausted, proud, pleased, etc.

    Leg Day tomorrow. Good luck to everyone else!
  • aokoye
    aokoye Posts: 3,495 Member
    Team erg practice 4x12'/2' rest trying to stay between 65-75% of my max HR.
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    45 min spin with 3x9 min intervals with zone 3 (80% FTP) and zone 4 (100% of FTP). Felt great although last interval harder.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Friday.

    60min boxing session with PT, well not just boxing there were squats, there was running, there were press ups, then there was 15min of abs.

    3km run as per my training plan. Tried to push the pace today

    45 legs bums and tums class
  • auburngirl06
    auburngirl06 Posts: 153 Member
    6.2 mile run took 65 mins. One week left til my 10k race and feeling pretty good about it. Hoping to get in 21 day fix extreme Pilates session in after work.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    today: 100 pushups (40,20,20,20) , 40 min spin bike
  • sharptina
    sharptina Posts: 3 Member
    10km trail run with 580m of elevation!
  • avalonblues
    avalonblues Posts: 558 Member
    Warm-up + Stretching, then
    6 reps, 125# front squat + 45# dB bench press, then
    7 minutes, AMRAP
    100 meter run + 2 kB swings (35#)
    100 meter run + 4 kB swings
    100 meter run + 6 kB swings
    100 meter run + 8 kB swings
    100 meter run + 10 kB swings
    100 meter run + 12 kB swings
    100 meter run + 14 kB swings
  • Fiorefleur
    Fiorefleur Posts: 15 Member
    53 minutes of Lekfit + 30 minutes of Leslie sansones power walking . around 550 calories burned . 🙌🏻(according to fitbit lol )
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Forgot to report 11/21: Spin class, mostly Z3, a little Z4.

    11/22: Rowing machine, 2 x 2K on, 2' break & CD before breakfast (which was at 1PM :lol: ); repeat same in late evening, for a total of 8,932m including the row in/out and CDs, easy intensity, around 2:37 average at 19-22spm, trying to hold HR < 140 (hit 143 on last piece, so minor fail). Pretty much just Z3.

    Musing: "Ugh" and "erg" sound so similar. Coincidence? ;)

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