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What Was Your Work Out Today?

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  • ROBOTFOODROBOTFOOD Posts: 5,531Member Member Posts: 5,531Member Member
    3mi treadmill mountain simulation at 8% incline. 37:28 (12:27/mi) 1,271ft elevation gain.
  • stephsjourney2019stephsjourney2019 Posts: 21Member Member Posts: 21Member Member
    15 Mile bike ride today...
  • happysquatterhappysquatter Posts: 67Member Member Posts: 67Member Member
    Ab circuit (athleanx) and 1.8km HIIT
  • medusascirclemedusascircle Posts: 19Member Member Posts: 19Member Member
    3 mile outdoor run, 15 minutes on bowflex max trainer, 24 push ups and leg stretches. Day isn’t over yet!
  • aokoyeaokoye Posts: 2,983Member Member Posts: 2,983Member Member
    @ Aoyoke - I know it sounds crazy but hanging therapy has done wonders for my shoulders. You just simply hang on a pull up bar.

    Speaking of harder intervals. I attempted to do a 5 minute X 5 today. Got to three and then another around 2 minutes and called it a day. 2 minute rests. I'm going to the gym tonight myself, in part to do some shoulder therapy. My left shoulder has been a bit sore. Oh, times were (roughly) 2:03, 2:01 and 2:01 on the first three sessions. Not great but not terrible. Highest HR was right at around 90% max on the last rep. Didn't really want to exceed that.

    Oh it doesn't sound crazy at all actually, it was one of the things my physical therapist prescribed once I was allowed to do PT for my shoulder (after the bone had healed enough). I'm lucky in that I still have a normal range of motion, likely due in part to have started out with a larger than normal range of motion...

    Also I just looked at some of the erg test results from last year (all of which were optional), and arguably one of the best people on our team has an erg score that would actually be a better target for me and I would be happy about. Mind you, he is one of the examples of "good erg scores aren't always a good metric for your performance on the water" but still.

    Good thinking on the HR stuff. Tomorrow will be my first time using an HR monitor with erg training - I suspect I will largely ignore it because I have no desire to have that play into my thinking with regards to the test. For training post tomorrow's benchmark, fine. That said, I will be interested to see what it looks like after the fact.
  • AnnPT77AnnPT77 Posts: 12,162Member Member Posts: 12,162Member Member
    Spin class, mis-set my Garmin, so eho the heck knows what happened, but the real-time HR display on the bike (from my chest belt via Ant+) looked pretty typical. Body counts it right, regardless! ;)
    <snippers for reply length >
    Did 20 minute row X 2 today and then a 10 minute one with strapless C/D. Man I've gotten bad at strapless work.
    <snippity more>

    Oh, man, I empathize!

    At an extreme: Years back, first time I tried feet out in a sculling boat (double), I instantly found myself on my back with my head in the lap of an excellent NCAA div I rower who was sitting bow. She was astonished, but kind. :lol:

    (I'm sure you're not at that extreme - but I get it. Smooth feet-out power will be a plus for your future transition to a shell: Many things that make feet-out lose power on a machine are things that check the boat's run on water.)
  • aokoyeaokoye Posts: 2,983Member Member Posts: 2,983Member Member
    AnnPT77 wrote: »
    Spin class, mis-set my Garmin, so eho the heck knows what happened, but the real-time HR display on the bike (from my chest belt via Ant+) looked pretty typical. Body counts it right, regardless! ;)
    <snippers for reply length >
    Did 20 minute row X 2 today and then a 10 minute one with strapless C/D. Man I've gotten bad at strapless work.
    <snippity more>

    Oh, man, I empathize!

    At an extreme: Years back, first time I tried feet out in a sculling boat (double), I instantly found myself on my back with my head in the lap of an excellent NCAA div I rower who was sitting bow. She was astonished, but kind. :lol:

    (I'm sure you're not at that extreme - but I get it. Smooth feet-out power will be a plus for your future transition to a shell: Many things that make feet-out lose power on a machine are things that check the boat's run on water.)

    It could be worse, you could have ended up in the water ;)

    Also I mis-set my Garmin all the time. In my case it's typically an issue of not paying attention because "oh crap I forgot to turn it on...oh it was on 'bike indoor'...woops". Apparently my friend who I'm frequently bow pair with (who has the same name as I do but is a year younger and a year more experienced than I am) does the same thing.
    edited August 22
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/22/2019 - at park late afternoon 97F degrees 25 percent humidity - run 3.0 miles in 32:01 and walk 2.0 miles in 36:24.

    Hot run and walk. Going to drink lots of water this evening and maybe eat some watermelon.
  • MikePfirrmanMikePfirrman Posts: 979Member Member Posts: 979Member Member
    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.
  • J72FITJ72FIT Posts: 5,292Member Member Posts: 5,292Member Member
    8/22
    6-7 pm
    Conditioning
    Jumprope - 3min on 1min off x 6 (18 min)

    8/23
    6-8 am
    Yoga
    5 Tibetan Rites (5 rounds each rite working towards 21)
    Hatha Sun Salutation - 5 Rounds
    Ashtanga Sun Salutation A - 5 Rounds
    Strength
    Handstand Pushup - GTG
    *On a Yoga Block
    5 x 2 (10)
    Pull-ups - GTG
    5 x 6 (30)
    Cossack Squat - GTG
    5 x 8 (40)
    Meditate


    Dead hangs and handstand wall holds as well...
    edited August 23
  • J72FITJ72FIT Posts: 5,292Member Member Posts: 5,292Member Member
    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?
  • MikePfirrmanMikePfirrman Posts: 979Member Member Posts: 979Member 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 ;)
  • J72FITJ72FIT Posts: 5,292Member Member Posts: 5,292Member 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 23
  • firef1y72firef1y72 Posts: 1,451Member Member Posts: 1,451Member 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 Posts: 12,162Member Member Posts: 12,162Member 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 Posts: 1,229Member Member Posts: 1,229Member Member
    I did Cardio X (p90x).
  • aokoyeaokoye Posts: 2,983Member Member Posts: 2,983Member 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 Posts: 979Member Member Posts: 979Member 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 23
  • aokoyeaokoye Posts: 2,983Member Member Posts: 2,983Member 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."
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