What Was Your Work Out Today?

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Replies

  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 2020
    90 minute row (Concept2) today (with only a short second break to pull the rower out of the rain to under the deck). 16.9K meters. Did a really nice job of mostly keeping the HR under 75% of max (145 for me).

    Working my way up to a half marathon every Sunday.
  • GettinLean19
    GettinLean19 Posts: 452 Member
    4 mile walk slated for this afternoon
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    Have not been diligent logging and kcal discipline. Root cause is ibe been allowing myself a glass of wine here and there. Getting back on the horse.

    Took 20 min cycling FTP test Saturday. Averaged 281 watts which estimates my FTP at 267 watts. (+15 woot woot!) Hope to get as close to 300 as I can.

    Sunday, gravel ride with 2nd half on road yesterday with riding buddies. 47 miles all in.

    So exercise going well. Just have to readdress kcals in.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    jhanleybrown wrote: »
    Have not been diligent logging and kcal discipline. Root cause is ibe been allowing myself a glass of wine here and there. Getting back on the horse.

    Took 20 min cycling FTP test Saturday. Averaged 281 watts which estimates my FTP at 267 watts. (+15 woot woot!) Hope to get as close to 300 as I can.

    Sunday, gravel ride with 2nd half on road yesterday with riding buddies. 47 miles all in.

    So exercise going well. Just have to readdress kcals in.

    That old rowing work is kicking in! Nice FTP test.

    Today was same ol', same ol'. Easy one hour row, really just concentrating on HR, not pace. Might try a harder one tomorrow and see how some light speedwork feels.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Deadlifts 3x5
    Seated leg curl 3x8
    Kinesis high pull 3x8
    One-arm dumbbell row 3x8 each arm
    Seated row 3x10
    Cable curls 1x12, 2x10
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    4.5 mile run. First outdoor run since November and it felt great!
  • AliNouveau
    AliNouveau Posts: 36,287 Member
    edited March 2020
    45 minutes of running and walking intervals. For the first run really of the season it wasn't bad
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 2020
    12 hard speed intervals in an hour on the rower, slow rowing between. Nearly 12K meters in an hour. 5 minute warmup, 25 speed strokes, let HR drift back to 140 (145 in the second half hour), repeat again. Great lactic acid clearance drill. Around 1000 calories in the hour burned.

    First hard workout since my battle with the (regular) flu. Saw some 185s in there on HR, so the ticker still works OK.
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    40 min elliptical

    12 push ups
    20 bicycle crunch
    Repeat 4x

    6 arm curls (each side) - 20lbs
    12 weighted side crunches
    Repeat x3

    10 arm rows - 25 lbs
    16 tricep kickbacks (10 lb each arm)
    Repeat 3x
  • AliNouveau
    AliNouveau Posts: 36,287 Member
    45 minutes skating class. My legs are tired
  • drmwc
    drmwc Posts: 1,036 Member
    I went climbing on Monday, after 24 hours' travelling and 7 hour time difference. It didn't go particularly well.

    I went climbing yesterday. I had a theory that climbing is a good way of recovering from jet lag. It appears that I was wrong - yesterday was my worst session in a long time.
  • jmakin88
    jmakin88 Posts: 1 Member
    Back and shoulder day. Warm up with 100 assisted pull ups. Then 6 sets of pull downs with the last 2 sets being SETH sets. Then 6 sets of close grip cable rows superset with wide grip cable rows. Last two sets of each being SETH sets. Then behind the back side cable raise superset with cross body cable raise. 6 sets of 12 each and last two sets SETH sets again. 6 sets of 15 Arnold press superset with dumbbell side raises and dumbbell front raises. Then reverse drop sets of dumbbell shrugs to failure from 40-90lbs then back down.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Leg Press 4x8
    Weighted step-ups 3x8 each leg
    Dumbbell bench press 1x10, 2x8
    Kinesis chest press 3x8
    Standing dumbbell press 3x6
    Tricep pushdowns 3x12
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    60 minute rowing (C2) workout again today. Light and easy. HR only got to 140 once. Slow but that doesn't bother me any longer. More looking at the long run.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    MikePfirrman wrote: »
    60 minute rowing (C2) workout again today. Light and easy. HR only got to 140 once. Slow but that doesn't bother me any longer. More looking at the long run.

    Repeat today except let the drift go up to 145. A bit more meters than yesterday, but not a lot. Working on a slow rate (strokes per minute) along with a stronger stroke (after my back injury, I became pathetically weak very fast).
  • gunderw59
    gunderw59 Posts: 45 Member
    CrossFit wod "Air Force"
    20 thrusters
    20 sumo deadlift high pull
    20 push jerks
    20 overhead squats
    20 front squats
    4 burpees at the top of every minute

    I scaled the weight to 55 lbs.

    warm up 500m row
    cool down 500m row
  • jeff97266
    jeff97266 Posts: 93 Member
    Stretching (90 sec)
    Squats (30)
    Step on Park Bench (60)
    Jog (1.5 miles / 13 min)
    Walk (30 min)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Hard, longer interval workout today. 1000m warmup (on the Concept2 rower), 1000m hard, repeat for an hour. Had to take a 3 minute break in the middle as I developed two blisters right in the middle. Likely gripping too tight on my right hand.

    Got my HR up to the 90% Max on each of the 6 intervals (really 5.5 intervals because the Band-Aid fiasco). 1000 plus calories burned in an hour. Average HR over 160. Hit 188 a few times during it.
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    60 min spin class
  • drmwc
    drmwc Posts: 1,036 Member
    15 mile walk, with around 2,000 feet total ascent.

    It was very, very muddy. It was nice getting to the countryside, which was deserted.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    just_Tomek wrote: »
    All about indoor trainer and walking outside for the time being. No gym for me.
    Finafoshizzle93 wrote: »
    60 min spin class

    And this is just stupid these days.

    Some don't have access to bikes or pools or weights. We have to be patient and kind. Gyms will likely close in weeks. All the gyms in Europe are already closed.

    By the way, though, Tai Chi is a great alternative to water aerobics for those that need water therapy and there are great videos on YouTube.
  • gunderw59
    gunderw59 Posts: 45 Member
    CrossFit
    30 sec work 30 sec rest and switch
    5 rounds of
    wall balls 16 lb
    toes to bar
    box jumps
    push press 55 lb
    rowing

    total reps completed - 255
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    60 minute, nice and easy C2 row in the yard, with HR not averaging 70% of max. Reading from Masters rowers in Europe that they are recommending not too much work in the "red zone" (90% of max HR) as it lowers the immune system. Something I'll have to keep in mind. I might change my workouts where I'm only doing one hard day out of six, instead of two hard days. My wife is 59 and somewhat immunocompromised, though not as bad as years ago when she had full blowout Fibromyalgia. I need to be strong for her.
  • MelG7777
    MelG7777 Posts: 14,230 Member
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    Plus I’ve done 32 min on the elliptical. Will probably do another 32 later and a walk/run at some point.
  • gunderw59
    gunderw59 Posts: 45 Member
    CrossFit
    2 rounds for time
    12 burpees
    12 thrusters
    12 bench press
    12 power snatch
    12 bench press
    12 push jerk
    12 bench press
    12 hang squat clean
    12 burpees
    12 overhead squat

    My time - 32:20

    scaled weight to 75 lbs bench press, 55 on the others
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Turbo sculpt video, 40 min of a salsa step workout, walking in place while watching TV.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 2020
    Hard interval Concept2 row today. They've advised Master Rowers not to push in excess of 90% of HR Max and I tried to follow that advice, to keep immune system strong. 1030 calories in an hour. 16 or 17 reps of 25 hard strokes, let HR settle to 140, repeat (145 in the last half hour).

    I'm fortunate in that I stopped going to the gym 3 weeks ago. I have everything I need at home at this point. My son is at home now and daughter comes on Wed. His job is in limbo and she is working from home indefinitely (in Cyber Protection sales).
  • bglasthal
    bglasthal Posts: 3 Member
    Yesterday was:

    20 minutes of Calisthenics
    6 miles of trail biking
  • lilac12321
    lilac12321 Posts: 12 Member
    Since the gym is closed due to coronavirus, I thought I'd try to make my own home workout. I'd love to hear if anyone has tips/tricks/recs for solid home workouts! The only "real" equipment I have to work with is a booty band.

    4 loops, with 2-3 min rest between loops
    45 sec exercise / 15 min rest

    -- --

    Banded squats

    Pushups

    Band hip thrusts

    Table rows (pull bodyweight up underneath kitchen table)

    Burpees

    Band abduction

    30 min

    ——

    Bulgarian split squats (resting back foot on a chair)

    Abs

    Mountain climbers

    10 min

    ——

    glute band kickbacks

    glute band bridges

    squat to overhead press (using my toolbox to press up haha)

    pushups

    abs

    10 min

    — —
    high knees

    squat jumps

    running in place

    10 min

    ——
    60 min total
  • gunderw59
    gunderw59 Posts: 45 Member
    Wednesday rest and recovery light body weight work
    3 rounds not for time
    10 push ups
    20 air squats
    10 sit ups
    20 air squats

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