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What Was Your Work Out Today?



  • J72FITJ72FIT Posts: 5,292Member Member Posts: 5,292Member Member
    @J72FIT, how was your handstand wall hold times affected by having done DB OHP work prior? Thanks for reminder, I want to do some handstand wall holds, it's been a long time.

    How many sets did you do of the dead hangs and handstand wall holds and what was your recovery time between sets? Nice job. I did a hang for time yesterday to see where I'm at. I like the feel of a hang. Remember doing weighted hangs long ago. Think I grew an inch.

    Also, thanks for the training idea of your jump rope workout. I've been following your effort and you're 45s on and 15s off for multiple rounds falls right in line with how I like to train.

    Keep up the good work and keep marching forward!

    The handstand wall holds were part of my warmup. 1 minute each with a couple minutes inbetween where I did some arm circles and other dynamic stretches. Yeah I love the feel of hangs too. My shoulders have never felt better...
  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    Yesterday's TrainerRoad ride that was moved to today: done. 60 minutes of sweet spot training. It wasn't nearly as bad as I thought it was.
  • poisonessepoisonesse Posts: 350Member Member Posts: 350Member Member
    6 mile hike this morning, 131 minutes worth, fighting with 140 pounds of male dogs (two dogs equalling 140 pounds). Great upper body resistance training! lol
  • MikePfirrmanMikePfirrman Posts: 979Member Member Posts: 979Member Member
    Same as yesterday -- 27 minutes X 2 sets on the Indoor Rower. A bit early today as it seemed we got a bit of a Cyber attack I would bet. Linkedin, my server and my ATS (applicant tracking system) were all out at the same time. So instead of cursing at the computer, I did my lunch workout at 11 AM instead of 12. Things all seem to be back online now, so back to work!
  • AnnPT77AnnPT77 Posts: 12,162Member Member Posts: 12,162Member Member
    Just under 7km rowing the double (in bow as usual), mostly easy steady state, a few power pieces when I felt like we had enough assured clear river that I could worry less about steering (an unpredictable double, a single, and some floating debris were in the picture today).

    I think it's amusing to look at HR graphs after the fact; I can correlate the peaks and valleys with events: Major HR drop after about the first 1/4 and before the last 1/4 (spin the boat at each bridge, take a quick water break); steady state after the first spin until we could see around the big curve and know where the other boats were; peaks for the short power pieces after that, pretty evenly spaced until I took us to longer steady state to sort out where the other boats were and get a line to pass the single; a couple more pieces before the 2nd turn (one shortened); steady state back to the dock (including my frequent game of trying to stern-steer neatly through the waterski team's buoy course ;) - don't worry, they don't ski on weekday mornings); then the slowdown to "park" the boat and little wandering around on the dock before I turned off the Garmin.

  • firef1y72firef1y72 Posts: 1,451Member Member Posts: 1,451Member Member
    30 min early morning speedwork with my trainer. When she took the weighted vest out of her car I knew it was going to be a tough one, and it was. Hill sprints wearing a weighted vest are hard work.

    1.5hrs of steady(ish) state cardio
    11km on the bike
    20 floors on the stair master
    5km on the elliptical
    2.5km on the treadmill

    Quick play with a barbell testing my elbow out.

    PiYo, still struggling with the idea of balancing on one leg holding the other out straight by the heel. Simply not happening, so next week I'm taking a resistance band to help.
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    9/18/2019 - at park late afternoon -

    Superset of #1 - weighted alternating pull-ups and chin-ups with 24kg KB x 3 and #2 - full-range bodyweight squats x 10 every 2:30 easy walking during recovery period - completed 10 rounds in 23:04 - per Garmin average HR = 109 bpm (61 percent) maximum HR = 134 bpm (74 percent) total 148 calories.
  • JessAndreiaJessAndreia Posts: 307Member Member Posts: 307Member Member
    And 13 km (8 miles) walked at work today.
    Deadlifts 2x8, 1x6
    Incline dumbbell press 3x12
    Weighted Step ups 3x8 (each leg)
    Seated row 3x10

  • Kupla71Kupla71 Posts: 151Member Member Posts: 151Member Member
    1 hour of walking around town.
    20 minutes of HIIT cycling.
    20 minutes of calisthenics/stretching with a resistance band.
  • surfbug808surfbug808 Posts: 98Member Member Posts: 98Member Member
    Took it a little easy today. 10 minutes of strength training. 30 minutes of soccer practice. Stretching before and after.
  • drmwcdrmwc Posts: 179Member, Premium Member Posts: 179Member, Premium Member
    Yesterday, I lifted.
    I did some hangboard hang/pull ups, getting to the second level (out of 3) on my board for the first time. The top level is fingertips only - it will take me a while to reach it

    Then I benched (55 kgs, 3 sets of 5) and deadlifted (120kgs, 1 set of 5).
    I finished with some banded facepulls.
  • GamlielaGamliela Posts: 2,487Member Member Posts: 2,487Member Member
    Over 16,000 steps.
  • hmhill17hmhill17 Posts: 172Member Member Posts: 172Member Member
    51 minute walk at 3.9mph. I'll break 4 one of these days.
  • MikePfirrmanMikePfirrman Posts: 979Member Member Posts: 979Member Member
    hmhill17 wrote: »
    51 minute walk at 3.9mph. I'll break 4 one of these days.

    4.0 was practically my "running" speed, lol. I was a terrible runner, that's why I row now! 3.9 is great for walking!!
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    hmhill17 wrote: »
    51 minute walk at 3.9mph. I'll break 4 one of these days.

    I put time in walking fast walks and learned that it takes total concentration walking fast or I end up back at a slower “whistling Dixie” pace.
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    Yesterday- 60 minute Krav Maga class
    Today- sprints and silly races with my son (total of 2.5 miles). One race involved “slithering” up our front walkway. I was not good at this and I’m hoping none of the neighbors witnessed it😂
  • J72FITJ72FIT Posts: 5,292Member Member Posts: 5,292Member Member
    5 Tibetan Rites (13 rounds each rite working towards 21)
    Sun Salutations - 8 Rounds
    Jump Rope - 45s on 15s off x 15
    Dead Hang - 1 x 1min
    Handstand Wall Hold - 1 x 1min
  • CentaurusSoterCentaurusSoter Posts: 398Member, Premium Member Posts: 398Member, Premium Member
    Past two days have been 10/30s on the bike. About to start another bike session. Noooo energy atm. Need caff and half an hour of pedaling.
  • sarko15sarko15 Posts: 273Member Member Posts: 273Member Member
    5 min elliptical
    2×50 assisted crunches (not totally sure what the machine is called)
    3×10 weighted squats (30 lbs)
    3×10 each side weighted lunges (30 lbs)
    3×10 chest press (50 lbs)
    3×10 pec fly (level 3 -- for some reason the machine at my gym has levels instead of weights)
    10 min elliptical
  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    10.6km in a novice 4 this morning. I personally did a lot of work on squaring my blade early after being called on it by our new coach a third of the way through practice.

    There have been a lot of issues this year with really unsafe boating practices by people in motor boats. I watched a clip earlier today about a 4 that was broken in half by a massive wake from someone towing a wake boarder. It makes me wonder if that's part of why the juniors were out in the morning today (they actually probably have a regatta coming up). The boat in question that broke in two was from one of the primarily juniors clubs that is a bit farther south than us but uses the same stretch of river.

    On labor day there was a bunch of awful behavior including one boat that more or less slalomed around three or four shells, including the one I was in.
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