What Was Your Work Out Today?

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  • drmwc
    drmwc Posts: 1,039 Member
    edited May 2020
    1 hour of yoga at God awful o'clock before breakfast

    Then leg day in the evening. Again, I didn't really want to do this, so it took some will power.

    Warm up Dynamic stretches; jump rope; band stuff
    Lifting Squat, 90 kgs, 5 sets of 5. This was a PR for my new weight (65 kgs). So I will reset next time.
    Deadlift, 100 kgs, 5 sets of 5. I reset this after my PB last week.
    Lunges, 3 sets of 16, 32 kgs.
    Pistols, bodyweight.

    I didn't do my normal warm down, as it was close to 1.30 a.m. when I finished.

    A carpenter is coming around later today to assess how hard it will be to build a small climbing wall in my garden. Apparently, the main delay is likely to be getting the plywood, which has taken as while recently.
  • alexmose
    alexmose Posts: 792 Member
    yirara wrote: »
    Still on a workout break. I did a stretching routine over lunch today for nearly an hour. First hip flexors, then a bit more hips and hamstrings, then a front split routine. I'd not done the second workout for about two weeks and was surprised how far I've come. I can nearly do a proper pigeon pose with angled front leg and straight hips now and can fully rest my upper body on one stretched out leg when sitting (Other angled) with movement from the hips. With regards to front split: with left to the front I managed to get deep enough that my yogablock wouldn't fit underneath the gap anymore. So I guess I was briefly at 5-6cm. A tiny bit more on the other side. I should probably hold it a bit longer, but my brain keeps on telling me that that's a rather stupid thing to do, and I'm not quite strong enough to keep in control. And I discovered cossack squats, which are brilliant, but difficult if you have a short upper body :D
    You had inspired me. I tried yoga the other day outside but I feel like I just rolled around in the grass for 20 mins 😂😂😂
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited May 2020
    Another day, another hour row. I'm at a point where I have to start being more careful. My perceived effort is less than my HR is telling me that I'm working. You have to consider both when you workout. I'm working out a bit too hard on my "easy" days -- sitting right around 80% max HR for most of the last 20 minutes -- too high to be honest. It feels easy, still, which is a good thing, but I have to keep the HR a bit lower for the hard days.

    I'm going to attempt a half marathon at pace (whatever that is right now, I'm not sure -- will try to hold 82 to 85% max HR) on Sunday. I'm not a long distance indoor (machine) rower. I've only done one half marathon before three years ago (2:17 pace after I cramped up on the last 5K). Anything near 2:20 pace would be great. I've been actually rowing more volume now than ever before but my strength isn't great yet.

    @Ann - I reread all your comments and appreciate it. I think I misunderstood you! I know what you mean. I just got too excited knowing there's a competition this year and I don't have to spend money to go there (they were talking Australia, which would be nice, but expensive!). I should just focus on training and see what happens. It might have qualification limits for the live race. My goal should just be qualify for the live race. No rules have been set yet, but I would imagine they'll have two heats limited to like the top 50 to 100 in the world based on verifiable times. Any more than that "live" would be tough. Also logistically, it's going to be really tough to do live racing with all the top people at the same time. Aussies, for instance, are the exact opposite time zone as EST, so how they will do that is a mystery. I assume two heats 12 hours apart or something similar.

    I think for now I'll just work to be ready and hope to participate in the live final. So I could end up in the top 10% or dead last in that final (or not even qualify) depending on format.
  • briscogun
    briscogun Posts: 1,138 Member
    Ran another 5K this morning followed by a short yoga flow for some quick ab work, a stretch and cool down.
  • amorfati601070
    amorfati601070 Posts: 2,890 Member
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  • alexmose
    alexmose Posts: 792 Member
    Did an upper body workout and I am so glad I did. At first I really did not want to, as I felt so constipated. I think it was my casein protein last night....it was my first time trying it. I also just cycled on creatine again this morning so it could be either. But I feel a lot better after a workout! Walking today as well as it's almost 80 degrees here!!!
  • klove808
    klove808 Posts: 346 Member
    20 min yoga, 30 min stairs, a long walk, 20 min full body dumbbells - argh summer-it’s getting too hot already.

    @alexmose hi :) not sure if this’ll help but I always eat some high fiber food with any concentrated protein, and with any dairy....it seems to help that issue. Don’t know anything about creatine tho.
  • alexmose
    alexmose Posts: 792 Member
    klove808 wrote: »
    20 min yoga, 30 min stairs, a long walk, 20 min full body dumbbells - argh summer-it’s getting too hot already.

    @alexmose hi :) not sure if this’ll help but I always eat some high fiber food with any concentrated protein, and with any dairy....it seems to help that issue. Don’t know anything about creatine tho.

    Thanks for this! It actually passed soon after working out and eating some fat. I’m partially lactose intolerant and forgot to take a dairy pill w my casein last night 🙄
  • yirara
    yirara Posts: 9,941 Member
    Nearly an hour of crazy dancing and jumping around to fantastic Ethiopian music and dance, like every Friday at 20:00 CET here: https://www.youtube.com/watch?v=I8uKHB7Sobk
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    Fri 5/15

    MORNING
    mountain bike trail , just under 11 miles with many inclines

    AFTERNOON
    1 hour yard work
    33 chin ups, 100 push ups (both in sets to failure)
  • drmwc
    drmwc Posts: 1,039 Member
    edited May 2020
    Hangboarding.
    This was a weighted hang session. It was disappointing. I failed to get 12. 5 kgs added ,- my PB is 15kgs

    Oh well, tomorrow is another day. I cut the session short after a few goes revealed how far off my best I was.

    My hypothesis is that grip strength is materially adversely affected by fatigue. I had a few nights of 5 hours or less sleep in a row.
  • alexmose
    alexmose Posts: 792 Member
    Rest day 🙌🙌🙌 just lots of walking. It’s beautiful out.
  • TonyB0588
    TonyB0588 Posts: 9,520 Member
    Walked for 60 minutes.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Perfect weather for a bike ride this morning. Took a scenic route and felt very good during the ride. Covered 35 miles in 2:03:00, a 17.1mph moving average.

    Now its time for yard work. :)
  • GetHeroFit
    GetHeroFit Posts: 27 Member
    Day 7 of Darebee's Foundation Light workout at level 2. And casual walks around the block as I feel up to it/as weather permits.
  • Shortgirlrunning
    Shortgirlrunning Posts: 1,020 Member
    4.25 mile run. I took a month or so off of running and it feels good to get back into my routine.
  • yirara
    yirara Posts: 9,941 Member
    Walked 17km today. very nice walk in the countryside with not too warm weather.
  • memoraki
    memoraki Posts: 8 Member
    My workout today was one hour of strong flow yoga arounf 1pm but then I was feeling a bit down around the evening so I went for a 30 1minute interval run.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    edited May 2020
    Sat 5/16 (all cardio today)

    MORNING
    11 mile mountain bike, vigorous with many inclines

    AFTERNOON
    32 min spin bike

    EVENING
    50 min brisk pace walk

    I should sleep good tonight!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Second half marathon ever. Went better than I thought it would. Won't be in a hurry to do another!

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  • alexmose
    alexmose Posts: 792 Member
    Legs and ab circuits today. 30sec rest between sets and 1 min between circuits. Short tears humbled me again. Here we go:

    Warm up (glute activation) all items 2x15
    Frog pump
    Clamshell
    Lying leg kickback
    Fire hydrant
    Donkey kick

    Squat 2x16
    Crunch up w leg lift 2x20

    Squat w elevated heel 2x7,9
    Russian twist 2x20

    Summo squat 3x8,10,8
    Tow tap 3x20

    Bulg split squat 3x13

    Weighted side bend 3x12

    SL hip thrust 20lb 3x6
    SL banded hip thrust 3x12

    Calf raises 3x12

    Sit up 3x20
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    Sun 5/17

    MORNING: 11 miles on mountain bike trails with many inclines, vigorous
    32 chin ups, 102 push ups (both in sets to failure)

    That's it for today!
  • GetHeroFit
    GetHeroFit Posts: 27 Member
    Day 8 of Darebee's Foundation Light workout and casual walks around the block with the hubbs to stretch. 🚶🏼‍♀️
  • yirara
    yirara Posts: 9,941 Member
    Starting to work out again. Ran 3km, a bit faster than I wanted to be honest. Still enjoyed it.
  • klove808
    klove808 Posts: 346 Member
    Just walking and some light upper body weights the last two days. Just keeping moving, nothing strenuous. Will get back to the usual tomorrow.
  • drmwc
    drmwc Posts: 1,039 Member
    edited May 2020
    I intended to have a day of cardio. But I felt really good, and so re-did my hangboarding day from a couple of days ago.

    I did an hour's yoga in the morning. I had an afternoon walk.

    I hangboarded in the evening, and matched +15kgs PB. I was close to +17.5 - it's a success when I hand for 5 seconds or more, and I managed 4.

    I then threw a kettlebell around for a bit - 3 sets of 5 goblet squat (32 kgs) and 200 swings (28 kgs).
    drmwc wrote: »
    Hangboarding.
    This was a weighted hang session. It was disappointing. I failed to get 12. 5 kgs added ,- my PB is 15kgs

    Oh well, tomorrow is another day. I cut the session short after a few goes revealed how far off my best I was.

    My hypothesis is that grip strength is materially adversely affected by fatigue. I had a few nights of 5 hours or less sleep in a row.

  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    drmwc wrote: »
    I intended to have a day of cardio. But I felt really good, and so re-did my hangboarding day from a couple of days ago.

    I did an hour's yoga in the morning. I had an afternoon walk.

    I hangboarded in the evening, and matched +15kgs PB. I was close to +17.5 - it's a success when I hand for 5 seconds or more, and I managed 4.

    I then threw a kettlebell around for a bit - 3 sets of 5 goblet squat (32 kgs) and 200 swings (28 kgs).
    drmwc wrote: »
    Hangboarding.
    This was a weighted hang session. It was disappointing. I failed to get 12. 5 kgs added ,- my PB is 15kgs

    Oh well, tomorrow is another day. I cut the session short after a few goes revealed how far off my best I was.

    My hypothesis is that grip strength is materially adversely affected by fatigue. I had a few nights of 5 hours or less sleep in a row.

    You're getting strong with all the KB work. Underrated workout! A 28kg KB (62 lbs) is over 1/3 your body weight, isn't it Matt? To do 200 of those is no joke! And the goblet squats as well. Nice workout. Congrats, too, on your hanging workout being better.

    I was supposed to do weights last night but thought (after the half marathon) I'd move to tonight and switch my lifting days back around. I have a 24kg KB that I'm getting used to again, but couldn't get to 200 swings!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Super easy AM row this morning. Did a great job of keeping the HR at 135 or below. Only did 45 minutes (around 9200m I think). 2:27 pace on the first two splits, 2:28 on the third. Best job of controlling HR to UT2 zone in a while (moderately easy aerobic).

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