What Was Your Work Out Today?
Replies
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Colder rainy day here in Tucson. 45 Degrees and Rainy. Yuch! Did a second CTC attempt and only got to 10. HR wasn't dropping on the last few as well as I like to see and since I've pushed the last two workouts (Steady State) harder than I should have, just finished at 10 reps (of one minute sprints with 1 minute rest). My 12 full reps were 1:53.2 and these ten were 1:52.0 or so, so much better, but didn't finish. Might have ended up around the same time if I crashed on the last two. Not worth it to do two more to me today. Fight on for another day!
Did a 2K warmup and 5400m to cool down to make it to 10K again today.1 -
Shoveling snow for 90 minutes. Again.2
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Session Length
00:55:39
Actual Workout
00:17:19
Wasted Time
00:00:00
Rest Timer
00:32:51
Exercises Done
9
Weight Lifted
22485 lbs
Workout Logs
Barbell Deadlift 401.5
Set 1 : 225x6
Set 2 : 275x6
Set 3 : 325x6
Set 4 : 345x4
Set 5 : 365x3
Pull Ups
Set 1 : 12 Lap/Rep
Set 2 : 7 Lap/Rep
Set 3 : 7 Lap/Rep
Dumbbell One Arm Row
Set 1 : 90x8
Set 2 : 90x8
Set 3 : 90x8
Cable Seated Row
Set 1 : 150x10
Set 2 : 160x8
Close Grip Front Lat Pulldown
Set 1 : 120x10
Set 2 : 120x8
Set 3 : 120x10
Barbell Curl
Set 1 : 95x12
Set 2 : 105x8
Set 3 : 105x8
Barbell Preacher Curl
Set 1 : 115x6
Set 2 : 115x7
Set 3 : 115x6
Dumbbell Incline Curl
Set 1 : 40x11
Set 2 : 40x8
Dumbbell Concentration Curls
Set 1 : 35x10
Set 2 : 35x11
10 minute treadmill walk1 -
1.1 mile 9 min pace straight into dumbbell workout
2 rounds no rest
25lb flys x10
25lbs alt curls x10
Bench dipsx10
25lb incline flys x10
25 lb hammer curls x10
25lb standing tri extensions
Knees to elbows x10
1.1 mile 9 min pace
10 min stretch1 -
Wed 2/12:
25 slow pull ups in sets to failure (10,6,5,4) ....my form is getting a lot better and really working my arms and core
106 slow push ups in sets to failure (30,15,13,13,12,12,11)
42 min spin bike (vigorous)1 -
12.1K meters on the Concept2 today again (rower) in an hour. Recovery row pace but it felt harder than it should have. HR was fine, just felt a bit tired. I have a break soon for my stepson's wedding, so I've been pushing a bit harder knowing I have four or five day break soon.1
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Kettlebell
Swings 10 sets 30 sec on 30 sec rest
Snatch 2x5 both hand
C&P 2x5 both hand
OH walk 2 runs
Goblet squats 2x101 -
Dumbbell bench press 3x8
Step-ups 3x8 each leg
Pulldowns 3x10
Seated leg curl 3x10
Dumbbell overhead press 3x5
Facepulls 2x101 -
40 min swim / 2600 yards1
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Up early today couldn’t sleep so went to the gym.
Bench 3x5
Deadlift 3x5
Squat 3x5
All at around 50% 1RM
Kettlebell conditioning 3x10
Swings
Snatch
C&P
OHWalk
Goblet Squat
Lat pull downs1 -
Ran .7 miles 8 min pace
Then
10 dry squats
20 sit ups
20 squats
20 push ups
30 squats
20 sit ups
40 squats
20 push ups
50 squats
Time 8:53
Ran . 7 miles 9 min pace
Total time 25 min. Includes taking layers off after run and putting back on for last run. Wind chill in single digits. 🥶1 -
Thur 2/13:
Full body weight training
35 min spin bike (vigorous)1 -
45 min swim / 2500 yards1
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Did 10K on the rower in around 46 minutes. Did 5 minutes @ 22 SPM, then five @ 18 SPM (around a 2:17 or so combined average). Got the HR up there quite nicely. Wanted something not too structured but hard enough to push Anaerobic Threshold. Last few reps got right up to "red line" (90% of max HR), so worked out great.
Will also get in around 120 pushups, 100 or so pressups with each arm and 100 weighted squats through the course of the day as well.1 -
18.59 miles (one hour) on the indoor bike
15 mins on elliptical
30 mins abs push ups sit ups1 -
Well
40 min of walking
10 km cycling
1 hour hill climbing
2 hours weight lifting (shoulder exercices)
29 years
Current weight : 79 kg
Goal weight : 77 kg1 -
75 minutes climbing.
I got 3 harder routes. I've only got 3 routes of this grade in my life before. To quote Ronnie, yeah buddy!
The gym is a bit if a trek from the station, so I also got 21,000 steps.
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Fri 2/14:
28 chin ups in sets to failure (11,5,4,4,4)
99 slow push ups (30,15,16,12,12,14)
35 min spin bike (vigorous)1 -
Really nice 10K on the Concept2 -- nice and easy steady state recovery work. HR stayed relatively flat over it. Around 2:28 pace @ 18 SPM. Felt really easy. HR never got up beyond 143 or so, stayed mostly in the mid to high 130s (low for me, around 70% of max or so).1
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2 hours climbing, on a course.
This was very good fun - I had a good session. There was a V3 I fell off last week. This week, I not only got it, I paused for 5 seconds over each new hand-hold. So it is as very controlled.1 -
Sat 2/15:
28 chin ups in sets to failure (11,5,4,4,4)
105 slow push ups in sets to failure (30,15,15,12,12,11,10)
36 min spin bike (vigorous)1 -
15k run today, have also managed not to demolish all the snacks afterwards2
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3 miles on the treadmill followed by 30 minutes of yoga...1
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Leg press 3x10
Dumbbell bench press 3x8
Seated row 3x10
Tricep pushdown 1x15
15 minute walk on treadmill.1 -
Longer than usual rowing practice. It took hours for my feet to stop being cold.2
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A relatively sedentary day. Lifted for just over an hour:
* Olympic ring dips
* Ab stuff
* Close grip bench press, 50 kgs
* Loads of pull ups
* Squat, 80 kgs
* Facepulls
* Finger boarding, which I seem to have improved at. I could get 7 seconds on the middle rung, so I did set of 7 hangs with 7 seconds rest.
Body weight was 65 kgs.
I also got 25 minutes swimming in.
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One of the easiest feeling longer rows I've ever had this AM. 15K meters in 80 minutes. Really slower for me but also very controlled and moderately easy. Really easy feeling actually. HR barely ever crept above 140. Mostly high 130s. Around 1100 calories or so but had enough energy to get a ton done the rest of the day.0
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32 mile bike ride.1
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99 mins AM beach walk 🏖
60 mins bike 🚲
30 mins treadmill 🏃♀️
30 mins calisthenics1 -
Spin class 45 mins1
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