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What Was Your Work Out Today?

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  • pierinifitnesspierinifitness Posts: 2,315Member, Premium Member Posts: 2,315Member, Premium Member
    mendeezy5 wrote: »
    First time post...
    Deadlift ( Heavy ) to find workout weight
    *
    *
    4 rds for time
    100 Double unders
    7 DL @ 285#
    5 leg less rope climbs... finished with 9:34

    Good job and introductory post.
  • J72FITJ72FIT Posts: 5,241Member Member Posts: 5,241Member Member
    mendeezy5 wrote: »
    First time post...
    Deadlift ( Heavy ) to find workout weight
    *
    *
    4 rds for time
    100 Double unders
    7 DL @ 285#
    5 leg less rope climbs... finished with 9:34

    Any tips for double unders?
  • btrfederbtrfeder Posts: 6Member, Premium Member Posts: 6Member, Premium Member
    15 minutes on the eliptical , burned 136 cal

    35 minutes stretch goth training 7 exercises 3 sets of 10 slow reps, tricep puahdown , straight bar bicep curl (80) flys ( 140-150), trunk rotation , quad lifts (90), shoulder press (90), and lat pull downs (90). ,

    15 minutes on the elliptical to finish
  • ChickenBagsChickenBags Posts: 7Member Member Posts: 7Member Member
    Does running around after kids count? 😂
  • ceiswynceiswyn Posts: 1,993Member Member Posts: 1,993Member Member
    50-minute BodyPump lunchtime class.

    This may have been an Error. I arrived back at work exactly as the free cake was put out. Now I am slightly shorter on calories than I'd intended to be, and also too sleepy to be any use to anyone.

    Still, needs must; this way I get two days of not doing anything intensive before the weekend's charity hike :)
  • firef1y72firef1y72 Posts: 1,388Member Member Posts: 1,388Member Member
    Active rest today as I won't be resting on Sunday (Have a race)

    Did nothing all day and then PiYo tonight followed by a mile run home to keep the streak going.
  • MikePfirrmanMikePfirrman Posts: 932Member Member Posts: 932Member Member
    Did 24 minutes of Indoor rowing today and around 15 of the bike. Had the best intentions of doing more but my wife keeps ordering stuff for the new house and the delivery company's policy was to inspect this mirror before we sign and accept it. So there I was, all sweaty, with my headphones and towel, unpacking a mirror in our driveway. Yeah, it looks fine. Now can I go back to my workout??

    Probably needed a shortened workout today as I'm going to do the 5K TT tomorrow. Dreading it. No idea how to pace. My PB is around a 19:30 but I'm likely not close to that now. I'm guessing around 20:45 or so right now. I'll likely pace conservatively and try for negative splits (speeding up and hopefully having something left in the tank at the end).

    Ironically, I injured my back doing the 5K in January. It was a restricted row 5K (18 SPM) and I ended up with a 20:22 (strong for me for that stroke rate) but an injured back from bad form. So I really want to just watch my form.
    edited September 11
  • jnomadicajnomadica Posts: 273Member Member Posts: 273Member Member
    60 minute Krav Maga class tonight.
  • pierinifitnesspierinifitness Posts: 2,315Member, Premium Member Posts: 2,315Member, Premium Member
    9/11/2019 - back to familiar surroundings for late-afternoon workout at park.

    Weighted alternating pull-ups and chin-ups using 24kg KB - pull-ups on odd-numbered rounds and chin-ups on even-numbered rounds - every 3:00 - completed reps of 4-3-3-3-3-4 = 20 reps in 15:25.

    Single set of bodyweight wide-grip behind-the-neck pull-ups completing 10 reps. I don't recommend these unless you have stellar shoulder flexibility. Made a YouTube video of my effort for the archives.

    Had plans for a more substantial workout but I guess I'm still drained from a very long travel day yesterday. The 24kg KB felt unbelievably heavy. Will try double OHP with pair of 24kg KB tomorrow and see if they'll budge.
  • pierinifitnesspierinifitness Posts: 2,315Member, Premium Member Posts: 2,315Member, Premium Member
    9/12/2019 - at park during noon hour.

    #1 - slow run 2.0 miles warm-up in 21:44 - compare to 21:41 on 7/11/2019.

    #2 = run 3:00 x 2 at target 8:30 mph pace with slow run recovery of 1:00 between rounds - mph times were 8:16 and 8:12 - compare to 8:48 and 8:38 on 7/11/2019 - walk 2:00 before #3 below.

    #3 = run 2:00 x 2 at target 8:00 mph pace with slow run recovery of 1:00 between rounds - mph times were 7:56 and 7:51 - compare to 8:18 and 8:26 on 7/11/2019 - walk 2:00 before #4 below.

    #4 = run 1:00 x 2 at target 7:30 mph pace with slow run recovery of 1:00 between rounds - mph times were 7:05 and 8:33(??) - compare to 7:14 and 7:57 on 7/11/2019 - walk 3:00 before #5 below.

    #5 = run 0:30 x 4 at target 7:00 mph pace with slow run recovery of 1:00 between rounds - mph times were 6:45 - 7:21 - 7:24 - 7:17 - compare to 7:02 - 7:22 - 7:35 and 7:10 on 7/11/2019 -

    Other notes: 7/11/2019 slow run recovery time between rounds was 2:00 compared to 1:00 today.
  • MikePfirrmanMikePfirrman Posts: 932Member Member Posts: 932Member Member
    Tried the 5K TT today (I have till the end of the month to get one in). Felt really tired going into it. Got through 3K @ 2:03 pace and just didn't feel I had the rest in me. Instead of just quitting, did a 12 minute hard interval on the AirBike and then another even harder five minute or so interval on the bike, pushing over 90% of max HR. Didn't get the 5K done today but did a nice hard AT (anaerobic threshold) workout.

    I was planning on lifting tonight at the gym, so I wanted to save something for that. I've been adding that in on Thursday evenings and it's been pleasant to go and lift and not think about cardio!
    edited September 12
  • firef1y72firef1y72 Posts: 1,388Member Member Posts: 1,388Member Member
    Thursday...the new Monday

    30min PT session, we did an AMRAP and I have to say I smashed it.

    6 shoulder press
    3 burpees
    Hill sprint.

    Last time i did this I managed 13 rounds, today I did 16!!! I was just totally in the zone and wanted to kick some butt.

    5/3/1 cycle 4 week 3 squats, so happy to be squatting more than I'm benching again.

    [email protected] deadlifts
    [email protected] standing calf raises.

    5miles on stationary bike.

    45 min tabata
    45 min barbell, I seem to be developing tendonitis in my elbow so scaled back everything upper body
  • aokoyeaokoye Posts: 2,811Member Member Posts: 2,811Member Member
    45 minutes on Zwift and lots of walking around playing Pokemon Go.
  • AnnPT77AnnPT77 Posts: 11,879Member Member Posts: 11,879Member Member
    Weds 9/11, 6.8k rowing in the double in a natural and organic steambath. Thurs 9/12, yet another spin class.
  • surfbug808surfbug808 Posts: 40Member Member Posts: 40Member Member
    15 min stretching, 1 hour pool swim
  • MikePfirrmanMikePfirrman Posts: 932Member Member Posts: 932Member Member
    2nd workout of the day. Lifted at the very crowded LA Fitness near my home (around 20 minutes). We need more gyms in this section of Tucson. It was ridiculously crowded. Lifted for around 40 minutes. I do quicker supersetting. I really don't take much of a break. Burned 350 calories in 40 minutes and hit legs, chest, abs and shoulders all pretty well.
  • firef1y72firef1y72 Posts: 1,388Member Member Posts: 1,388Member Member
    Friday.

    60min PT, running and using benches along the river. My arm is still not 100% so we concentrated fully on the legs, I reckon just about every muscle got a grilling with the various split squats, knee repeaters, hill sprints, leg extensions and more. (Total of 1.5 miles run)

    Then any that may have escaped the torture were hit in total body conditioning. As I cant do arm work I got to hold a plank for just about forever. Also managed to progress my leg raises from hands stacked at top of bum (head/shoulders lifted off floor, both legs) to hands by sides, even managed to lift my head and shoulders for a few.
  • J72FITJ72FIT Posts: 5,241Member Member Posts: 5,241Member Member
    9/13
    am
    Yoga
    5 Tibetan Rites (11 rounds each rite working towards 21)
    Strength
    Handstand Pushup - GTG
    *On a Yoga Block
    5 x 3 (15)
    Pull-ups - GTG
    5 x 6 (30)
    Cossack Squat w/10lbs Medicine Ball- GTG
    5 x 8 (40)
    Conditioning
    Jump Rope - 45s on 15s off x 15
    Meditate
  • sarko15sarko15 Posts: 210Member Member Posts: 210Member Member
    Today, it will be a 45 minute spin class. Posting in advance for accountability :)
  • drmwcdrmwc Posts: 155Member, Premium Member Posts: 155Member, Premium Member
    12 September
    Indoor rower, 4 sets of 1k with 3 minutes rest. Best time 1.59.
    Then I got a short-ish hike in the afternoon.

    13 September
    16 mile hike with around 3,000 feet ascent in the Brecon Beacons.

    86iti1m4nxwz.jpg
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