Calorie Counter

Message Boards Fitness and Exercise
You are currently viewing the message boards in:

What Was Your Work Out Today?

1159160162164165307

Replies

  • J72FITJ72FIT Member Posts: 5,477 Member Member Posts: 5,477 Member
    J72FIT wrote: »
    Went to the gym last night for around an hour lifting session. Did work in a few really short rowing sprints but mostly it was complex lifts and ab work. Hadn't lifted in the gym for a while. My bench presses haven't gone down (actually up) with all the home pushups I do. Did do some weighted (light) barbell full squats, which are tough with my bad right knee. Some shoulder hangs and quite a few pullups along with ab work. Felt nice not to just do cardio.

    How awesome are the dead hangs?

    They are a nice warmup. Shoulder felt good after doing them but then I did (probably not wise) around 30 pullups (2 sets of around 15). I did use 10 lbs of assistance on the first set and 20 on the second, but still likely not wise in not having done pullups in so long! I do a ton of heavy one arm DB presses (around 40 lbs or so to 50 lbs), so my shoulders are fairly strong, but pullups are hard no matter how strong you are if you haven't done them in a while.

    Was debating getting a BodyBlade Pro. I know a lot of folks that have them and swear by them for shoulder work. Aside from overhead presses at home, I don't get enough shoulder work (thus the gym).

    Mid back (my old injury) was sore after going to the gym, but this morning feels great. Perhaps all the ab work and hanging helped it a bit.

    They had the Hand Cycle fixed finally, too. One of my new favorites at the gym. That thing is a beast. Great for arm work. Like a spinner but with only your arms. They also have this thing in my LA Fitness where it's like a heavy rope, but it's on a spindle, it's overhead, so you pull on it and it just keeps giving you more rope. Works the heck out of your lats, shoulders, abs, traps and biceps. Quite a cardio workout too! I get on that on Sundays but Sundays is my "controlled" HR day. Was really looking forward to letting loose on that last night but it's in the "trainer section" that they like to keep you out of when they have a lot of trainer sessions going on and there were quite a few of them last night. You don't have to know much to be a trainer these days ;)

    Pull-ups are tough. Break up those set and reps. 5 sets of 6 or 6 sets of 5, and you'll still get your 30 in...
    edited August 2019
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Day 5 of my bootcamp week and the last of my 1hr PT sessions.

    5 mile cycle ride to and from PT.

    1hr PT, along the estuary in an area known as the walls, with some sprints, plus using the benches along the way for various exercises including step ups split squats, press up, tricep dips and more.

    Walk to and from a class with my boys, 2 miles each way.

    45min total body conditioning class, focusing on legs.

    Gym workout-
    Warm up on elliptical, rower and treadmill.

    Interval run on treadmill, going really hard in the intervals. 30sec on/15sec off
  • AnnPT77AnnPT77 Member, Premium Posts: 15,490 Member Member, Premium Posts: 15,490 Member
    Just the row in the double, so far. Messed up setting the Garmin (WTH 2ce in 2 days?!?), but it had to have been 8.4km or so, based on river knowledge.
  • PiscesIntuitionPiscesIntuition Member Posts: 1,340 Member Member Posts: 1,340 Member
    I did Cardio X (p90x).
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    5k done. My split was 2:04.2 which, after some random digging, is 4 seconds off of my PB from last November. Things that could be improved:
    Consistency
    Having a better plan

    I think that erging on a regular basis would also bring my split down and I'm sure the PB from last year was helped by the fact that I was doing it with a bunch of other people (like, 25+ people I'd assume).

    I'll start the pete 5k plan next week and see how that works. This is complicated by me wanting to finish the Zwift Academy. I'll have to do some fun scheduling stuff to work that out. It ends in a month and I have 7 more rides to do, one of which I'll due Sunday.
  • MikePfirrmanMikePfirrman Member Posts: 1,546 Member Member Posts: 1,546 Member
    @ Aokoye - now you have a recent benchmark. That's great. It will come down with practice. The main advantage of the erg (about the only one aside from conditioning) is getting used to the pain. I know many OTW rowers that simply detest the erg, rightfully so. Especially former college crew. I tried to recruit one DI Ivy League Rower to my Indoor club and his words were, "that erg is is the devil! Never!". He said all his rowing days will be relaxed on the water, never in a gym or boathouse again. But why do all colleges use the erg? It teaches discipline, stroke metrics and pain management. If you can do a 4 X 2K, a 2K TT is nothing. If you can manage an hour hard, 5K isn't that hard. I'd be cautious with too much erg time until your OTW season is over. You're putting in quite a lot of meters already. Just have fun for now with the Zwift.

    Today was pretty proud of myself. It was a Steady State day and I really needed a recovery row. The issue is, I'm terrible at keeping controlled enough (at least on the indoor rower) to keep my HR at 75% of Max or under. Ideally on recovery work, I like to keep between 65% and 70% of max. I did two 29 minute interval blocks with 1:30 rest and it worked out great. Low DF also to keep the HR in check. Tedious to say the least but my max ended up 75%.

    First interval 2:30 pace and second one 2:32 pace. Both @ 16 SPM, which is as slow as I've ever managed to go for an hour.

    fvazaeiokf37.png
    edited August 2019
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    There was also somewhere in the first 2k where I was like, "I could just stop..." to which I responded "No, you really can't." That happened again before 2,500 to which my response to myself was, "well if you stop now then you have no choice but to do another one and you'll dread that one even more."
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    @ Aokoye - now you have a recent benchmark. That's great. It will come down with practice. The main advantage of the erg (about the only one aside from conditioning) is getting used to the pain. I know many OTW rowers that simply detest the erg, rightfully so. Especially former college crew. I tried to recruit one DI Ivy League Rower to my Indoor club and his words were, "that erg is is the devil! Never!". He said all his rowing days will be relaxed on the water, never in a gym or boathouse again. But why do all colleges use the erg? It teaches discipline, stroke metrics and pain management. If you can do a 4 X 2K, a 2K TT is nothing. If you can manage an hour hard, 5K isn't that hard. I'd be cautious with too much erg time until your OTW season is over. You're putting in quite a lot of meters already. Just have fun for now with the Zwift.

    Today was pretty proud of myself. It was a Steady State day and I really needed a recovery row. The issue is, I'm terrible at keeping controlled enough (at least on the indoor rower) to keep my HR at 75% of Max or under. Ideally on recovery work, I like to keep between 65% and 70% of max. I did two 29 minute interval blocks with 1:30 rest and it worked out great. Low DF also to keep the HR in check. Tedious to say the least but my max ended up 75%.

    First interval 2:30 pace and second one 2:32 pace. Both @ 16 SPM, which is as slow as I've ever managed to go for an hour.

    fvazaeiokf37.png

    Thanks Mike! There are a ton of very good rowers in my club who more or less refuse to erg over the winter. They'll do other aerobic activities, but erging? Not so much. I suspect what I'll do between now and the end of rowing on the water on the weekdays is erg once a week. Steady state-ish, maybe some intervals if I'm feeling especially bored. I will say, erging is great for getting in podcast episodes that I want to listen to ;)

    Well done on the steady state today! I know that forcing yourself to do recovery rows can be hard. That's maybe one of the best things that no one talks about with regards to making workouts Zwift or doing them on TrainerRoad. You're more or less forced to do a recovery ride if that's what you've set up. TrainerRoad actually allows much less latitude in terms of how it controls your trainer where as Zwift is more gamified, giving you points and stars if you stay within X percentage of the target watts for a given interval.
  • jim_pipkinjim_pipkin Member, Premium Posts: 81 Member Member, Premium Posts: 81 Member
    Light day - started with 25min of body-weight floor exercise (pushups, pelvic lifts, hip abductors, planks) then stopped at gym for 10 min on rowing machine and 20min HIIT on the ellipse.
  • FatButtFunnyFatButtFunny Member Posts: 22 Member Member Posts: 22 Member
    I mowed my lawn!
  • jnomadicajnomadica Member Posts: 280 Member Member Posts: 280 Member
    60 minute Krav Maga class. My first time sparring. Intense!
  • ROBOTFOODROBOTFOOD Member Posts: 5,531 Member Member Posts: 5,531 Member
    9.6mi trail run to 11,000ft. 3,300ft of climbing.
    34t46qu5ikh6.jpeg
  • pierinifitnesspierinifitness Member, Premium Posts: 2,334 Member Member, Premium Posts: 2,334 Member
    8/23/2019 - rest day.
  • PiscesIntuitionPiscesIntuition Member Posts: 1,340 Member Member Posts: 1,340 Member
    Legs and Back, ab work, yoga and handstands!
  • jnomadicajnomadica Member Posts: 280 Member Member Posts: 280 Member
    1 mile walk warmup
    Squats 5x5
    OHP 5x5
    Deadlifts 1x5
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Saturday.

    Day 6 of my bootcamp week, no PT today but did my last class of the week.

    1mile run down to bootcamp to keep.my running streak going.

    1hr bootcamp, we did bootcamp on the beach today, the same one I've been occasionally having PT on (including wednesday). Much harder work than normal, and seriously felt it in my already tired legs.

    Took my boys to the leisure pool for "swimming" fun. This seemed to mostly involve me walking through the water making sure they didn't drown along with lifting them out of the water and on to the slide and then hoisting myself up on it. For 2 hours.
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    18km rowing on the water. Today was our last row from our current dock/boat house. I'm still doing a lot of working on backing in the blade which is getting consistently better.
  • Safari_Gal_Safari_Gal_ Member Posts: 627 Member Member Posts: 627 Member
    45 min SoulCycle, 25 min arms and one lonely plank.
  • pierinifitnesspierinifitness Member, Premium Posts: 2,334 Member Member, Premium Posts: 2,334 Member
    8/24/2019 - late morning into the noon hour at park.

    #1- alternating pull-ups and chin-ups x 3 with 20kg KB every 3:00 for 11 rounds completed in 28:45 - average HR = 75 bpm (42 percent) maximum HR = 96 bpm (53 percent) total 94 calories. All reps slow and controlled with good full range form.

    #2 - double OHP with pair of 24kg KB - every 3:00 2-2-3-3-3-3-3-3 then every 1:30 2-2-2-2 = 30 reps in 28:45 - average HR = 101 bpm (56 percent) maximum HR = 138 bpm (77 percent) total 176 calories. Off a little with these, felt heavy.

    #3 -1 mile timed run = 7:50 - average HR = 158 bpm (88 percent) maximum HR = 166 bpm (92 percent) total 106 calories. Goal is 7:30 by first day of fall. Wanted to do on an all-weather track, next time.

    edited August 2019
  • AnnPT77AnnPT77 Member, Premium Posts: 15,490 Member Member, Premium Posts: 15,490 Member
    7.9k rowing bow in a quad (i.e., sculling boat, 2 oars per person, 4 rowers).

    I was in bow, which means (in our club) that I was responsible for keeping us from running into things/steering, and did a lot of shouting (because otherwise the person at the far end of the boat wouldn't be able to hear. Steering happens by rower(s) rowing harder on one side or the other - no rudder in this case. Bow is also the rower that can see everyone, so more responsible for pointing out . . . hmmm, improvement opportunities, let's call them. ;).

    Today, the rower in 2 seat (right in front of me) was an anthro prof emeritus who was a huge help to me and some of my friends when we started rowing around 16 years ago, but who hasn't been able to row in a while because of major shoulder issues. He thinks he won't be able to solo carry his single any more, so I encouraged him to come out when my group rows, and we'll help him with the carry. (Non-rowers: Single shell is light, usually just over 31 pounds for a racer, but quite awkward: Typically around 26 feet long, and skinny.) This was his first time back on the water in several years, so the quad was to give him a little more stable situation for a first row. He's been doing bike rides, but we still took more breaks than usual to help him ease back into it. It was good to have him back! :)
Sign In or Register to comment.