What Was Your Work Out Today?

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Replies

  • aokoye
    aokoye Posts: 3,495 Member
    12.6km bowing a quad. My first time bowing a quad since...June or July maybe? It's better now that I'm not scared of what felt like everything and the water was super flat, but it was still not my favorite thing in the world.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    90 minutes at the gym today. I'm going to take some days off later this month for my anniversary, so I turned my normal slow steady workout into a bit of a crusher. 1350 calories. I'm super sore right now. Will do an easy one tomorrow.
  • nighthawk584
    nighthawk584 Posts: 2,024 Member
    Mon 1/20: Full body weight training, 35 min spin bike (vigorous)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    60 minute row today. Recovery pace all the way. Only 11,500m or so, so that means I was around a 2:35 pace @ 17 and 18 SPM. Slowed down several times to keep the HR in check. Never went above 150, which is great for a long row for me. Felt like recovery work.
  • beloved920
    beloved920 Posts: 5 Member
    5.50mile run
  • Emma_Charlotte123
    Emma_Charlotte123 Posts: 65 Member
    30 minute run followed by 15 minute HIT class.....
  • JustSomeEm
    JustSomeEm Posts: 20,284 MFP Moderator
    45 minutes elliptical. I need to start lifting again.
  • NicbPNW
    NicbPNW Posts: 47 Member
    30 min Barre legs from Beachbody!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    JustSomeEm wrote: »
    45 minutes elliptical. I need to start lifting again.

    Just get out that post digger some more that you have in the pic. Brutal work!
  • aokoye
    aokoye Posts: 3,495 Member
    70 minutes zwift "foundation" ride. First Zwift ride in 5 days or something like that and it felt pretty good.
  • Khartman6
    Khartman6 Posts: 31 Member
    hamstrings/ bis and abs 45 minutes and out. Get in, get pumped and get out.
  • Kupla71
    Kupla71 Posts: 1,565 Member
    20 mins elliptical
    35 mins treadmill
    50 mins strength training
    20 mins moving boxes
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    edited January 2020
    Sunday: 35 mile gravel ride. First time outside in a while. Have to get out more. My fitness was great from indoor but I was technically terrible on any trail that wasn't flat and even. LOL. Just so hard to motivate to get outside in the dark wet PNW winter.

    Monday: 60 min spin with Z3 intervals.
  • surfbug808
    surfbug808 Posts: 251 Member
    Warm-ups/cool downs 40 min total including activation exercises, planks, burpees
    80 min strength training: pull-ups, bench-press, abdominals, KB get-ups
  • drmwc
    drmwc Posts: 1,051 Member
    I went scuba diving cover the weekend. The first dive was at most 30 cm visibility; the second was a lot nicer at 1.5 metres. (It was murky near the shot, as the shot was trapped under a bit if wreck and we needed to drag it to get it free.)

    Yesterday, I climbed for 100 minutes. It was a very good session. I got a lot of harder routes.

    My right ring finger hurts under load. I think I will take two weeks off climbing to give it time to recover. An A2 pulley injury would mean a lot more than two weeks off, so I think this is prudent.
  • J72FIT
    J72FIT Posts: 6,008 Member
    edited January 2020
    1/20
    1-2 pm:
    Warmup
    Yoga (10m)
    Strength: Vertical Push Pull Complex EMO6M (30m)
    Dip - 12-10-7-5-2 (36)
    Pull-ups - 12-10-7-5-2 (36)
    Jump Lunge - 16 x 5 (80)
    Single Arm DB Overhead Press - 4 x 8 @35lbs/45lbs/50lbs

    1/21
    6-8 am:
    Strength: GTG HSPU
    HSPU - 5 x 2 (10)

    6-7 pm:
    Strength: Weighted Pullups (Week 2)
    3 x 5 @30lbs (15)

  • sammidelvecchio
    sammidelvecchio Posts: 791 Member
    30 minute Leslie Sansone walking workout.
  • ktlynn447
    ktlynn447 Posts: 38 Member
    1/20
    Near death with my trainer

    1/21
    25 minute tabata intervals on the max trainer
  • imfornd70
    imfornd70 Posts: 552 Member
    shoulders
    military press
    1*20 - bar
    1*12 - 135
    4*12 - 185

    DB Press
    5*12 - 90

    upright wide grips rows
    4*10 - 155

    individual slide lat raises
    5*12 - 80

    bendover lat raises
    4*12 - 55

    Biceps

    Straightbar Curls
    5*12 - 115

    DB curls
    4*10 - 60

    Concentration Curls
    4*15 - 30

    Abs

    Cardio 20 minutes
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2020
    60 minutes of rower again. Harder today. Did simple but effective workout. Did 25 hard strokes after a 5 minute warmup, then 25 hard every time my HR dropped to 140. Quite a few calories burned for an hour (around 900+). HR was dropping nicely. Got around 10 or 11 intervals in during the hour. 25 strokes is around one minute sprints.

    This is the equivalent of that old football/soccer training game where everyone on the team jogs and the last person has to take the lead with a sprint -- for an hour.
  • J_NY_Z
    J_NY_Z Posts: 2,540 Member
    Barbell Squat
    Set 1 : 175x3
    Set 2 : 195x3
    Set 3 : 215x3
    Set 4 : 235x3
    Set 5 : 255x1

    Leg Press
    Set 1 : 260x5
    Set 2 : 350x5
    Set 3 : 440x5
    Set 4 : 530x5

    Leg Extension with One Leg
    Set 1 : 80x8
    Set 2 : 80x8
    Set 3 : 100x8
    Set 4 : 110x8

    Lying Leg Curls
    Set 1 : 75x8
    Set 2 : 85x8
    Set 3 : 95x8
    Set 4 : 105x8

    Rowing

    Calorie : 80 CAL
    Distance: 1128.0 meters
    Speed : --
    Lap/Rep : 305.0 Lap/Rep
    Duration : 00:11:30
  • jeepmanromero
    jeepmanromero Posts: 111 Member
    30 minutes on the treadmill
    90 minutes of legs and abs
    15 minutes sauna
    15 minutes steam room
    Can't wait until tomorrow to hit the core and cardio.
  • hduddy5
    hduddy5 Posts: 6 Member
    30 mins high intensity elliptical and then free weights for biceps and triceps. Had to be quick today
  • LiftNRiot
    LiftNRiot Posts: 463 Member
    Chest and stomach. Light weight. Starting slow
  • aokoye
    aokoye Posts: 3,495 Member
    An hour and 15 minutes of hellish intervals just below and at FTP on Zwift. Quoting myself from what I told a friend of mine who is a cyclist, "this is why taking a break for [nearly] a week and then doing the next week's second hardest workout because Zwift is dumb and won't let you go back and do missed workouts in their flexible plans is a bad idea."

    I was smart towards the end and ramped the intensity down for the last two 5 min intervals after telling myself, out loud, "don't be a hero".
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    60 min intervals on a spin bike. First 30 min had 3 x 3 min VO2 max intervals...second thirty had 3 x 5 min tempo intervals.

  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    Weather permitting, I'm going to do 30 minutes on the elliptical. Nothing crazy, just get my heart rate up a bit.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    An hour recovery row today @ 18 SPM/2:35 pace (I think). HR never got above 140 and averaged 134, so really nice, slow and controlled. A little over 11.5K meters.
  • nighthawk584
    nighthawk584 Posts: 2,024 Member
    Tue 1/21: 105 slow pushups in sets to failure (30, 18, 15, 14, 14, 14), 35 min spin bike
    Wed 1/22: 36 min spin bike, 100 slow pushups in sets to failure (32, 16, 15, 15, 22)
  • J_NY_Z
    J_NY_Z Posts: 2,540 Member
    Dumbbell Bench Press
    Set 1 : 50x5
    Set 2 : 60x5
    Set 3 : 70x5
    Set 4 : 80x5

    Barbell Incline Bench
    Set 1 : 75x5
    Set 2 : 95x5
    Set 3 : 115x5
    Set 4 : 135x5

    Machine Assisted Dip
    Set 1 : 50x8
    Set 2 : 40x8
    Set 3 : 30x8
    Set 4 : 20x8
    Set 5 : 10x8

    Bench Press Machine
    Set 1 : 60x8
    Set 2 : 75x8
    Set 3 : 90x8
    Set 4 : 105x8
    Set 5 : 120x8

    Machine Fly
    Set 1 : 100x10
    Set 2 : 130x8
    Set 3 : 160x8
    Set 4 : 190x8
    Set 5 : 220x8

    Rowing
    Calorie : 160 CAL
    Distance: 2300.0 meters
    Speed : --
    Lap/Rep : 614.0 Lap/Rep
    Duration : 00:20:00

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