What Was Your Work Out Today?
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Was hoping to get a 5k run in. During mile 2 strained my calf. Ended up walking/ limping back to my truck. About 1.5 mile run about 3/4 mile mile walk. Hate getting older!1
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I did my first beginner kettlebell workout and then I walked 4 miles 😊1
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What a difference 20 or so degrees and full sun make in a workout! I did 15K early in the AM before the sun was beaming yesterday fairly easily. Today, had one hour (around 12K) scheduled. HR got up much higher. Low 70s with beaming sun today. Might have to take the lunch time, weekday rows under the deck soon. Too hot, even with shorts and a short sleeved tech shirt. Odd coming from Ohio to be getting tanned legs in Winter, but I have them now.
12.1K meters today (rowing machine), 930 calories or so. 2:29 Pace @ 17 SPM. DF was around 100. Avg force averaged around 70 lbs and max force a little over 100 lbs per stroke (1100 or so strokes). ErgData gives you the force of each stroke. It's an app for the Concept2 Rower. I've noticed that my Force per stroke has increased over the past few months, which means I'm slowly building back power. Rowing is an endurance strength sport along with cardio workout. What this means is it's like doing 1100 deadlifts, 17 per minute, around 75 to 90 lbs per lift, for one hour solid with no recovery except the two seconds between drives (reps). All while trying to keep your HR in check. And great rowers make me look very weak!! Some average well over 100 lbs of force per stroke.2 -
A curling game and a half hour of legs and abs1
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Today was a fun one.
Warm up 4 x 5 dumbbell squat clean
1st workout 4 rounds:
20 - dumbbell squat clean
20 calories on rower level 10
2nd work out:
10-8-6-4 reps of squat with med ball burpee combo.
Finisher:
Tabata: row for 20 seconds, rest 10 seconds x 8 rounds.
Burned over 600 calories in 45 minutes.
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I love doing HIIT workouts. There's lots on YouTube. My fave at the moment is popsugars 600 calorie burn HIIT video. Has me sweatinggg.1
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45 minutes of walking, 20 minutes QuickHIT (strength training)1
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45 min elliptical
10 shoulder rows - 25 lbs
20 KB swings - 15 lbs
3x
12 shoulder press - 30 lb
15 skull crushers- 15 lb
3x
20 shoulder raises - 5 lb1 -
90 minutes climbing.
This was very good. I got my first v4/v5. These have been so difficult for me, so I've not really attempted that many - I spend most of my time at this gym on v3/v4. However, I've started to get most of the v3/v4 graded ones, so tried three of the v4/v5s.
The one I got was actually not too bad - I got it second attempt. One of the others will go next time - I was very close. The third was lolwatI'vefallen - I got nowhere near.1 -
Nursing a calf strain.
10 min excersise bike
500m row
20lb dumbbell workout x10 reps
Flat bench fly
Alt curls
Tri kickbacks
Incline flys
Hammer curls
Overhead tri extensions
Shoulder super set 5lbs
KB swings 30lbs
Toes to bar
Hang cleans 95 lbs
2 rounds2 -
My favorite new HIIT workout -- do 5 minute warmup on the rower, then 25 hard strokes, let the HR settle back down while still rowing easy (140 in the first 30 minutes and 145 after that), repeat. Got 16 sets in for 10K of hard intervals. Over 800 calories burned in less than 50 minutes. Would have done 12K but wanted to take the dogs on a walk after.1
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Walked on the treadmill while typing an angry-vent-email to my boss. Accidentally prematurely sent twice. Yay technology.
Tomorrow morning I intend to get up and run...1 -
Today was cardioish day (that's a word, I say it is...!) so it's about 30 minutes total of walking briskly around the building, with some counter pushups and stretching when I got home. Starting weight: 245. Current Weight: 226. Goal Weight: 150.1
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Peloton!1
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Short on time today so:
10 min elliptical
10 min abs (mix of planks, dead bugs and bicycle crunches)
5 min jog + 12x 30 sec sprint/30 sec walk
Stretch/foam roll0 -
Climbing.
My 5th day out of a possible 6. This started very well, but dipped towards the middle. I got quite pumped, possibly due to climbing frequency recently. So I ended on a slab, and got a long term project - one of the hardest V3/v4s at this gym.0 -
Cardio = about an hour including elliptical and recumbent bike
Back workout = pull-up/chin-up, rows, front raises, machine pull downs, reverse pec dec0 -
A little over 7 miles easy recovery run on my usual figure 8 “loop”. Absolutely perfect running weather, mid 40s, slightly overcast, no breeze and was treated to a gorgeous sunrise! A good start to the day.3
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10 push-ups every hour on the hour + 1 hour spin class0
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50 min swim (2600 yards)0
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Upper body: pull down, shoulder press, chest press, and fly
Treadmill 40 mins at moderate pace with 2 mins of running every 10-15 mins0 -
45 min swim (2600 yards)0
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I walked 4 miles0
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30 min treadmill and ab workout this morning. Stronglifts, and boxing tonight0
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3
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0
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KickassAmazon76 wrote: »
I've got like 4 different pair. LOL ETA: We had this conversation on ETP, I just realized.
And thanks...2 -
quiksylver296 wrote: »KickassAmazon76 wrote: »
I've got like 4 different pair. LOL
And thanks...
I am at... Hmmm let me count...
7? Maybe 8?
Aka...never enough! 😁1 -
5 min dynamic warmup
Still nursing strained calf
1000m row 5 min
21-15-9
Pull-up
Dry squat
Sit-up
5:13
1000m row 5 min
Total workout 17:42
10 min stretch
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NEW PR of 19.06 miles in 1 hour on the indoor bike!!! 😂🤗🤪❣️
15 mins treadmill cool down
30 mins calisthenics2
https://www.youtube.com/watch?v=Y_cw25FtavY
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