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What Was Your Work Out Today?



  • hobbitses333hobbitses333 Posts: 412Member Member Posts: 412Member Member
    aokoye wrote: »
    @MikePfirrman thanks for the information and resources So good!

    I will ease up on the intensity. I go by watts and distance. Will be interesting to set different goals. Maybe find a consistent watt and improve. I went from barely able to do 5 minutes straight at 40% and I could barely walk after workout to a 10 min 100% warm up after one year. I am slow compared to you. 2:30

    Assuming you're using a Concept 2 rowing machine, please please please read their page on drag factor and damper settings. They also have two other articles, one about myths people believe and the other about the drag factor various olympians set their ergs to, that would be helpful. Even if you're not using a concept 2, those three links will probably be very useful.

    Yes you are right, it is a concept 2 rower with a chain....thanks for the valuable info!

    Was just winging it and had no idea what are good times, resistance or techniques. Cant wait to hit the rower with more understanding of what I am doing!
  • jhanleybrownjhanleybrown Posts: 128Member Member Posts: 128Member Member
    Yesterday was active rest day. Walked dog for 30 min in morning and again after work.

    Today was long at least for me during work week: 75 min peloton power zone ride

    5 long zone 3 intervals - 12 min, 9 min, 6 min, 9 min, 12 min - with 4 min zone 2 in between each. All watt based not heart rate.

    Not too bad except last interval. Last interval was hard but I finished it.
  • notapilgrimnotapilgrim Posts: 46Member Member Posts: 46Member Member
    Superset for 20 minutes straight legged deadlifts/skullcrushers.
    5 minute rest.
    Superset for 15 minutes cable crossovers/bent over row.
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    30 minute Steady State (slower) row and then 20 on the AirBike Pro (still relatively easy).


  • firef1y72firef1y72 Posts: 1,496Member Member Posts: 1,496Member Member

    Bench : decided it was time to start pushing the weights a little. Started out with 3 sets of 10 at 25kg, down for count of 3, hold for 3, up for count of 3.
    Then sets of 5, going up 2.5kg a set until I hit 40kg. Ok not quite back where I was but getting there.

    30min cardio, rower and stair master

    3mile run - taking in my challenge hill and in the dark.


  • aokoyeaokoye Posts: 3,090Member Member Posts: 3,090Member Member
    Workout number 1: weight lifting class - squats, OHP, bent over row. Three sets of five for each. Squats are my nemesis because of the knee surgeries I've had, but I'm slowly getting better. I had a bit of a breakthrough today in terms of form which was great, but the challenge is going to be ironing that in in terms of "this is how you do this correctly".

    This all still feels like a chore (like various other things that are good for me but that I don't want to do), but I can see why people like it and at least I'm learning how to do these lifts correctly. I am also getting stronger, but my mind is trying to protest.
    edited October 23
  • riffraff2112riffraff2112 Posts: 1,495Member Member Posts: 1,495Member Member
    Workout One (early morning ) Shoulders..upright row, shoulder press, lat raises
    Workout Two (afternoon) Back...chinups, rows, bent over rows
    Workout three (evening) wine
  • AnnPT77AnnPT77 Posts: 12,406Member Member Posts: 12,406Member Member
    Yet another too windy for the degree of cold morning, so cancelled on-water rowing. Decided, reluctantly, to sneak in 2 x 10' on/2' off (1st 2' drink break and row in easy, 2nd 2' CD at easy pressure) on the rowing machine before dinner, aiming at moderate pace around 2:30. Need some more conditioning: It's costing me a higher HR than the same split was last Winter (not too surprising). :lol:

  • aokoyeaokoye Posts: 3,090Member Member Posts: 3,090Member Member
    Workout 2: 60 min on trainerroad. The first workout of Sweetspot Base II not including the ramp test which felt way better than I expected it would. Not easy, but not super hard either.
  • surfbug808surfbug808 Posts: 162Member Member Posts: 162Member Member
    Rest day... 15 minutes of morning stretching and later 25 minutes of Zhumba just for fun.
  • Finafoshizzle93Finafoshizzle93 Posts: 103Member Member Posts: 103Member Member
    Yesterday: 2500 yard swim (50 min); 75 min vinyasa yoga

    Today: 2500 yard swim (50 min); 30 min weight training
  • AnnPT77AnnPT77 Posts: 12,406Member Member Posts: 12,406Member Member
    Thursday, so spin class; and the light higher-reps sets of OHP, bench, KB swings, plus some dead hangs. I'm a dull, repetitive gal. :drinker:
  • J72FITJ72FIT Posts: 5,307Member Member Posts: 5,307Member Member
    6-7 pm:
    Vertical Push Pull
    300 Jumprope Skips (1/2lb Rope) x 5 (1000)
    Dip - 12-10-7-5-2 (36)
    Pull-ups - 12-10-7-5-2 (36)
    Pike Press - 12-10-7-5-2 (36)
  • firef1y72firef1y72 Posts: 1,496Member Member Posts: 1,496Member Member

    30min sprints with trainer, she really ramped the pressure up today, had me chasing her, and then she chased me. Managed to spike my pace at an unheard of <4:30

    Leg day. Yay still relatively light but really enjoying getting a full on leg day in.

    Deep barbell squats
    [email protected]/22.5/25/27.5/30/32.5/35/37.5kg

    [email protected]

    Superset 1 barbell [email protected] no rest between sets
    Straight leg deadlifts
    Sumo squats
    Lunges (each leg)

    3x1min wall squats

    Superset 2 11reps no rest between sides/sets
    Donkey kick
    Fire hydrants
    Leg extensions

    Superset 3 11reps no rest between sides/sets, 11 glute bridges between sides
    Hip circle
    Leg raise
    Reverse hip circle

    3x11 curtsey squat to leg raise

    3x11 single leg deadlifts to knee raise

    Single leg push down level 10, 3x11 no rest between legs/sets

    Standing calf raise 30kg, stretch calves between sets

    12min rower (6)
    10min spin (20sec standing sprint/40 sec active recovery)

    10min deep stretch

    20min run taking in my challenge hill. Pretty good pace today..

    Mash up - tabata meets weights meets abs
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    Threshold Thursday. Wimped out and did two of these 8 minute intervals on the Rower, then two on the AirBike. Both brutal, but the Rower is just so hard to do these on. Mentally, I wasn't there today. Still, as the HR indicates, the last two on the bike were no picnic. 4 X 8 minute intervals (as hard as sustainable) is one of the best ways to improve VO2 Max. Very hard but very effective.


  • JimDewJimDew Posts: 698Member Member Posts: 698Member Member

    Should’ve squeezed another .3 in
  • hobbitses333hobbitses333 Posts: 412Member Member Posts: 412Member Member
    10 mins brisk walk to and from the gym...2000 m row on 60% resistance + 1 min cool down.

    Took it to 30% as suggested but I flew off the rails and stalled at the end of the strokes because there was nothing for my body or arms to pull at the end of my leg push, it felt like I was just pulling air. 60 % had me hitting my stride with the highest watts I have ever reached and personal best for time even after floundering around at 30% for a while.

    Swiss ball: 3x15 plank knee tucks, 3x20 glute bridge with alternating dumbell flys 10 lbs, 3x12 prone leg lift, 2x10 second supported back bends, 3x15 each way stirring the pot.

    Cable: 3 x 10 triceps pushdown 115 lbs, 3x10 overhead tricep rope extension 65 lbs

    Free weights: 3x10 dumbbell curl to over head press 20 lbs, 3x8 1.5 rep goblet squats 40 lbs, 3x10 hamstring curls 95 lbs

    Interval level 5 step ups - 4x1 min overhead arm extension with knee raise. 3x2min with 10lb load and knee raise.
  • MikePfirrmanMikePfirrman Posts: 1,024Member Member Posts: 1,024Member Member
    @ Hobbises333 - likely a dirty machine. Dirtier gym machines will have a lower drag factor from the dirt, even if put on a 6 or a seven sometimes. I would ask your gym if there's any way for maintenance to clean the fan. If it's a C2, you should be able to find out what the DF is, regardless of how dirty the machine is. Congrats, though on the watt improvement!
  • sarko15sarko15 Posts: 310Member Member Posts: 310Member Member
    Warm up:
    5 min lateral helix machine

    StrongLifts workout B (with a few modifications/additions due to it being the busy time at the gym and machine availability):
    5x5 overhead lifts
    3x10 good mornings
    5x5 squats
    3x10 abdominal crunch machine

    Cool down/cardio:
    15 min on stationary bike

    It's super challenging for me to get all my lifts in during peak hours at the gym, and I hate waiting for machines. Thankfully I'll be able to go earlier tomorrow. I didn't mean for this to turn into a core day, and I'll probably feel it tomorrow!
  • jhanleybrownjhanleybrown Posts: 128Member Member Posts: 128Member Member
    2,500 yards freestyle. (First time in pool in about 6 planning on soreness tomorrow...). Couple of 20 min dog walks.
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