What Was Your Work Out Today?
Replies
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An Aerobic Dvd-55 minutes1
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PHUL heavy squats and deadlift day. I have kept these in 3-5 rep ranges. In keeping along with PHUL, I have a more hypertrophy leg day too. Should I even bother with this low of a rep range if all I want are larger muscles (glutes, wya???!!)?
I'm not as much into lifting as some, but it seems the program you're on is a nice mix of low rep and high rep. From what I've read, that's ideal for both power and size (but women will struggle making muscles much larger until body fat is lower, or at least it's harder to see). Heavy KB swings, IMO, are fantastic for glute size. But you have to start lower until you're absolutely sure the form is spot on.
Easy hour today -- 30 on the rower and then 30 on the AD Pro. Really focused on, when rowing, trying to keep a more powerful stroke and rate lower (around 18). Working hard at the same time not to let the HR over 70% max. Over half hour rows become very hard to do that with a strong stroke, so I'm limiting the time on the rower. Also worked on the Assault Bike a lot with just the legs (it has pedals and handles to work both your upper and lower body). If you just use the pedals, it's a really great leg exercise.
I enjoyed the cross training when the wildfires kept me inside. I think I'm going to keep mixing it up and just work the rower until the HR crosses over the 70% threshold, keeping the SS (steady state) days easy. I was getting in bad habits on the rower before, letting the HR drift up to 75% and even a bit higher on the "easy" days.2 -
10 mile bike ride between rain storms.
I'm challenging myself to ride every single day for the month of July, even if it's only 10 miles or less.0 -
MikePfirrman wrote: »PHUL heavy squats and deadlift day. I have kept these in 3-5 rep ranges. In keeping along with PHUL, I have a more hypertrophy leg day too. Should I even bother with this low of a rep range if all I want are larger muscles (glutes, wya???!!)?
I'm not as much into lifting as some, but it seems the program you're on is a nice mix of low rep and high rep. From what I've read, that's ideal for both power and size (but women will struggle making muscles much larger until body fat is lower, or at least it's harder to see). Heavy KB swings, IMO, are fantastic for glute size. But you have to start lower until you're absolutely sure the form is spot on.
Easy hour today -- 30 on the rower and then 30 on the AD Pro. Really focused on, when rowing, trying to keep a more powerful stroke and rate lower (around 18). Working hard at the same time not to let the HR over 70% max. Over half hour rows become very hard to do that with a strong stroke, so I'm limiting the time on the rower. Also worked on the Assault Bike a lot with just the legs (it has pedals and handles to work both your upper and lower body). If you just use the pedals, it's a really great leg exercise.
I enjoyed the cross training when the wildfires kept me inside. I think I'm going to keep mixing it up and just work the rower until the HR crosses over the 70% threshold, keeping the SS (steady state) days easy. I was getting in bad habits on the rower before, letting the HR drift up to 75% and even a bit higher on the "easy" days.
Thanks for this. Take it easy! Body needs rest
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@alexmose -- thanks, I do rest on Saturday! I've been doing the six day a week cardio thing for nearly 7 years now. Sounds like a lot but when you know how to take it easy five days a week, it allows you to recover just fine. And I'm a lightweight when it comes to some of my workout circles, but I'm connected with some absolute beasts. The indoor rower community are some of the fittest people I've seen. Many also world class CrossFitters.
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Did some abs but feeling sleepy today 😴 still got 10K steps but I usually get like 17-183
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3 mile run, 100 arm (each) curls with 2.5 pound dumbbells, 3 one-minute forearm planks! Happy July, y'all!2
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A couple of short walks in my breaks, and a lunch break of bench presses. My personal best was set today, 135 for 5.3
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I gave blood today so I confined myself to an hour of walking around hunting Pokemon' with my kids.4
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Wife and I went out last night to dinner (patio dining in the AZ heat!), then a parking lot concert, so I didn't have it in me to do the 5 AM workout. Worked out at lunch, my old workout time. Felt good to workout at noon again, but not so great to try to row at 88 degrees. Only managed 20 minutes on the rower. Then did 20 on the LateralX (an elliptical that also goes laterally as well, like you're speed skating) and then 20 on the AD Pro (Assault style bike).
All relatively easy -- the rower from 65% to 74% HR Max, everything else under 70% HR max. Roughly 730 calories for an hour.1 -
* 3 mile run
* 5 one-minute forearm planks
* 10 minute toned arms workout video2 -
30 mile bike ride.2
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Anyone else doing gymnastic bodies.com? I really enjoy the work out progressions so far. Working out where you have fun is the way to go.
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* 10k steps
* 15-min stair climb
* 20-min bike ride (interuppted by rain. Bah humbug)3 -
PHUL Upper hypertrophy day
Couple of walks ....16K steps
Quick 10 min upper body body weight workout on Adaptiv.3 -
I{ missed my early morning yoga, as I ended working until 2 a.m. and was still asleep at 7 a.m.
I hangboarded yesterday. The full session was:- Warm up 4 mile walk
- Hang board warm up Scapular activations, pull ups, easy hangs on jugs (10 seconds on 10 seconds off), 5 seconds on 20 seconds off on 20mm ledge
- Main session 10 seconds on, 10 seconds off for 3 sets of 5 reps, 20mm ledge. 3 hand open crimp, 10 seconds single, 3 sets, 20mm ledge. 15 seconds max duration hand on 15mm ledge, which I'm pretty sure is a World Record.
An attempt at 5 seconds repeaters on the 15mm - after 2 reps, my form suffered, so I called it. - Bent over rows 3 sets of 5, 60kgs
- Overhead press 3 sets of 5, 30 kgs
- Bench 3 sets of 5, 55 kgs
- Core 3 sets of 8 hanging leg raises, 3 rounds of baby shark ab workout.
The session was around 2 to 2.5 hours if one excludes the initial walk.2 -
I have load of low quality golf balls. One of the quarries I use to practice my scuba skills is next to a course. Getting golf balls is nowhere near as fun or as tasty as getting scallops, but I didn't like leaving them at the bottom of the lake.2
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Headed out to golf this morning with my sons. I haven’t been on a course in LITERALLY 27 years.
Today’s workout will be cussing, swearing, and searching for golf balls in the rough. Or other people’s fairways. Or parking lots,,,,,
I have started hitting balls again (no actual golf just yet). Aside from one scramble with some buddies at my 35th year High School reunion, I haven't played in decades. I was a bogey golfer in college but as the driving range is showing me, it's a lot more about consistency. The course from the movie Tin Cup is around 40 minutes from my house. They used like 3 courses for that movie, but the most famous scene, where he's trying to go over that water hole -- that one is just South of Tucson. They built the water hazard just for that movie. It actually has free roaming Longhorn Steer on the course as you play! Talk about a hazard! But it is also one of the most beautiful courses I've ever seen.
Did another "power" rowing workout today -- 18 X 20 seconds/1 minute rest. Was supposed to be 20 reps but HR wasn't coming down the way I like to see it after the 18th rep. My rule of thumb is if it hasn't dropped into the 140s by the time I'm supposed to start the next rep, don't do it. Don't need to cause a heart attack doing this hard of work. No sense in pushing it stupidly hard. My pace went down nearly a full second from last time, but with two less reps. Did a 1000m rowing warmup and a 15 minute C/D on the Air Bike. 368 was my average Watts on the rowing intervals.2 -
Haha, I would love to be that fit! One minute is a stretch for me and I definitely need both arms! I don't know if I grammatically/punctuality with the hyphen write it out right. I need to look it up, get a grammatical/punctuality lesson today.1 -
Headed out to golf this morning with my sons. I haven’t been on a course in LITERALLY 27 years.
Today’s workout will be cussing, swearing, and searching for golf balls in the rough. Or other people’s fairways. Or parking lots,,,,,
In addition to cussing, swearing, and searching you might want to add being patient because in my opinion it's about the most boring sport ever and I cannot believe people actually enjoy it. Maybe it's for the socialization aspect of it that people do if more than once. Nonetheless have fun with your sons, cherish the seconds, make beautiful memories and cuss under your breath if you can, hahaha.4 -
Running Texas Trail Running Festival Marathon on 9/26 so I have less than 3 months left at this point for training. Really need to get it together, but no run today. Will amp up efforts today (maybe, hopefully). Workout today was five 1-minute forearm planks.1
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Little too much legs, probs did not need to add a hamstring exercise. But rallied and biked and walked a little today.2
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* 5km walk
* Lower body workout with my aqua bag
Kept it light today since tomorrow starts with a super early, hilly bike ride.
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2km inclined treadmill run. Weights. Row machine. Took the dogs for a run. Mowing. Weeding the gardens and house cleaning. I’ll just go and die now 😂4
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I have wanted to climb, but it was raining. That makes my holds greasy, so I skipped it and played with kettlebells instead.
I did 3 sets of 5 goblet squats, 32 kgs bell. Then I did 100 swings with a 28kgs bell. I finished with a weighted core workout.4 -
Lately been mostly doing jump rope and yoga. Recovering from golfer’s elbow has put pull-ups and handstand push-ups on hold. To bridge the gap I have been doing dead hangs and static handstand wall holds instead.3
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3 mile walk in 103 miserable, hellacious degrees + 3 one-minute forearm planks2
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Yesterday, I climbed. The full session was;
Non climbing warm ups Dynamic stretches, skipping, band stuff
Hangboard warm up Scapular activations, pull ups on jugs, 10 second repeaters on jugs, 5 second repeaters on 18mm.
Climbing warm up 4 easy routes
Climbing 2 boulders with 6 hard moves each. 2 boulders which were back-to-back dynos. 4 sets of limit moves, trying to stay on the wall as long as possible.
Forearm prehab/rehab Light dumbbell stuff to try to stave off tendonitis.
Core I did 2 sets of 12 hollow holds, which were brutal.
Today, I also climbed. I did an hour's yoga at 10 a.m., and climbed after lunch.
Warm ups Exactly the same as Saturday.
Climbing Dyno practice. Projecting - trying hard boulders. I actually got one of the two projects, I guess after around a month of falling off it. Drills, including pogo practice and moving like a robot (you can only move one thing - limb or body - at a time,).
Finger curls Worked up to 3 sets of 6, 60kgs.2 -
Did 20 minutes on the rower this AM @ 5. It was 89F here in Tucson when I started. Been working on a more powerful stroke, so that's all I could do while still keeping the HR under 75% of max. Then did 40 minutes on the AD Pro (Assault Bike), mostly with just the legs @ 160 Watts -- again all under 75% and most of that under 70% Max HR. I'm gradually building back my leg strength. 750 or so calories for the hour.2
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