What Was Your Work Out Today?
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3x20 Plank leg raises
3x20 Plank side crunches
3x20 Bodysaw
3x20 Plank rotations
3x20 Side plank rotations
3x20 Side plank knee taps
4x20 Tricep dips
4x20 Leg raises
2x30s Tuck hold
2x30s Boat pose hold
2x30s Tuck sit hold2 -
3.25 miles, push-ups and chin-ups!2
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50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.
Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.4 -
I had a long weekend away, scuba diving in Scotland.
Wednesday I thought I had corona virus symptoms, so I went for a test. I didn't do much exercise - I ended up working to midnight to get ready for the long weekend away.
Thursday The test came back negative, and the symptoms vanished, so I drove to Scotland, leaving mine at around 2.30 p.m. and getting there for 9 p.m. I didn't get much exercise in due to driving, but managed 11,000 steps.
Friday Diving! I got a 45 minute seal dive in. I got some walks in, finishing on over 20,000 steps.
Saturday Diving! A 60 minute reef dive - it was very nice, and stunning visibility. Only 17,000 steps.
Sunday Diving! Another 60 minute reef dive. I went for a bit of a hike afterwards, getting 28,000 steps.
Monday Diving! Another 60 minute reef dive. I drove home afterwards, getting back to mine at about 10.30 p.m. I only managed 10,000 steps, mainly due to the inconvenience of a 8 hour drive.
I will climb tonight.
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I did standing at my desk at work by creating a "stand up desk" that cost me nothing. I found a link to figure out calories burned from "standing" here https://captaincalculator.com/health/calorie/calories-burned-standing-calculator/2
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Full body MAPS anabolic. I should have waited a bit longer between my morning session and teaching BP last night, as I had to lower the load of my DLs.2
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Did around 55 minutes -- 30 minutes of interval work (one minute easy, one moderate, one all out, repeat) and then 25 minutes of Steady State as a CD. Around 800 calories for the 55 minutes, so I was pushing pretty good finally today.
Still no rower -- 30 of intervals on the LateralX, which I'm pleased to be able to get to 90% of max HR on if I set it at the highest resistance -- and 25 C/D on the AD Pro (Assault Bike). Went pretty easy on that, around 70% of max HR, which was very slow because the HR stayed elevated a bit from the interval work. Higher than the average Watts would normally dictate.
If there's a time where I can't row, this is a good one. We're having a record August for heat after a record July. Our highs have been 106/107 all week and the lows are only down to 83 or 82. I don't like to row outside until it's around 75 or so at 5 AM, then I'll start early. By Winter, I'm rowing outside in the sun at lunch to keep me warm at 45/50 degrees.3 -
Hi I walked 65 minutes and then some.
1 hour home fitness.1 -
I did week 6 day two of Jeff Nippards Fundamentals of Hypertrophy program, it's upper day. 70 minutes of strength training.1
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Wasn't feeling too well today, but was able to do a 20 minute Soul Sessions with Gina B. at Up To The Beat Fitness! Yay!https://youtube.com/watch?v=6Fy1PEvHyfI&t=1033s
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Still not regularly participating in the thread, because I'm too booorrrrrrinnngggg, but still plugging away at my minimalist steady state machine row 6 days a week, lacadaisical lifting 3 days a week. It'll have to do. 😉 Probably get in enough meters to hit the Dog Days Challenge, at least (yup, that minimalist).MikePfirrman wrote: »50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.
Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.
So sorry you're going through this, Mike! Especially bad timing if you'd been planning to enter the USRowing Virtual Summer National Championships . . . looks to have been low participation, and not hypercompetitive (at least in the classes of interest to me). Not a chance in the world of winning/medaling, but age group doesn't look ultra-fast, even though no weight classes. I'd wondered if it would be low participation. Not sure how the men's masters classes were competitively, though. Men's is usually stronger (relatively speaking) than women's, in indoor masters, it seems like.
Hope your new routine helps you heal and avoid repeats.3 -
Yesterday I sadly thought I had the power for a fully body. I did it. My deadlifts suffered. My shoulders rocked it. 2 days of rest/cardio to come. I think I’ll attempt to run today!0
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It’s raining ^^^
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Only 2 1/4 miles today, 20+ chin-ups, 50+ push-up.
Woke up really tired. I usually have a cup of coffee, wait about 30-45 minutes and then do my 3 miles, but decided this morning to delay the coffee and just get after it. Never really found my breathing today and kind of labored. Why struggle and be miserable if I don't have to? So I cut it a bit short. I'll get after it again Friday!3 -
Had a morning ride on the bike doing 19 miles in 92 minutes - did what passes for hills around here so a little slower than usual. Will be doing upper body/core work this afternoon to help balance out the leg work.2
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Hi, so far I walked 3 miles0
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today was Les Mills (on demand, ROKU) body pump #103 45 minutes. Tricep hell. 3
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Today I did some stretching, lunges, push ups and kettlebell.
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Still not regularly participating in the thread, because I'm too booorrrrrrinnngggg, but still plugging away at my minimalist steady state machine row 6 days a week, lacadaisical lifting 3 days a week. It'll have to do. 😉 Probably get in enough meters to hit the Dog Days Challenge, at least (yup, that minimalist).MikePfirrman wrote: »50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.
Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.
So sorry you're going through this, Mike! Especially bad timing if you'd been planning to enter the USRowing Virtual Summer National Championships . . . looks to have been low participation, and not hypercompetitive (at least in the classes of interest to me). Not a chance in the world of winning/medaling, but age group doesn't look ultra-fast, even though no weight classes. I'd wondered if it would be low participation. Not sure how the men's masters classes were competitively, though. Men's is usually stronger (relatively speaking) than women's, in indoor masters, it seems like.
Hope your new routine helps you heal and avoid repeats.
Thanks Ann. I'm beginning to believe that my competitive days are over at 55. It's sad to think that, but this year, I spent nearly a year trying to get back to form and didn't come close. At best, I got a sub 8 minute 2K (I think a 7:57) My PB only less than three years ago was 7:11. That's like an ocean of difference (as you well know!). I said if I weren't sub 7:30 by the end of this year, I wouldn't compete and that's looking highly unlikely at this point.
The meters were there, but the strength wasn't. When I set my PB, I was lifting 3X a week. With the gyms closed and limited access to weights (along with the back issues), it's been hard to consistently lift safely. I can do machines easier than free weights. I have more than some (Bowflex adjustable 50 lb weights) and some heavy KBs. But the ballistics of the KBs has been hard on the back and I don't have a weight bench, so I'm limited on what I can do with the dumbbells. I might invest in a reasonable bench soon.
I have that plank board coming in this week to gamify planks. I'm hoping that gives the core enough strength to help the back. I'm likely going to change at least one day a week to some yoga (which I absolutely detest) for back strength. But so far, what I've been doing isn't working. So time to change things up.
In the scheme of things, it's about health and I'm a whole lot healthier than I used to be. I just enjoy competition as well, but if I'm not close to being competitive, I'm not going to go for a participation award.1 -
Agility Drills
Two Foot Forwards
Two Foot Sideways
Icky Shuffle
Backwards Icky Shuffle
In and Out
SL In and Out
Lateral In and Out
Crossover
Foot Exchange
Reverse Crossover
Hip Twist
Carioca
Two Footed Hop
One Footed Hop
Two Forward One Back
Leg Workout
4x20 Split Squat
4x20 Shrimp Squat
4x20 Single Leg Bridge
3 Minute Wall Sit
20 minutes of running2 -
One hour of really light stuff today. 30 on the LateralX and 30 on the AD Pro (Assault Bike) followed by a lower back stretch. Will likely do a short yoga workout later on for the back as well.1
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I just joined Row House last month so I did their Signature Class this morning. It's like Soul Cycle but with rowing machines. I really love it, despite the high price tag.1
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Ran round the track last night for a change - hot in the uk here so much needed cool down shower afterwards - hopefully do online intervals at lunchtime
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10 minutes jump rope
5 minutes of burpees
4x20 Cross Reach Sit-Ups
4x20 Dead Bug
4x20 L-Sit Ups
4x20 Knee-ins & Twist1 -
Today's a welcome "active rest day" in a month thus far focused on upper body work.
I did a 30 min combo of stair climbing and lunges before work.
Happened to talk to my mother (who owns a gym and does private training) a few moments ago. She's between clients and using her "free" 45 min to run sprints on the Olympic track...to prep for leading her bootcamp group tomorrow.
🙁
She's in her early 60s. I really thought I was doing something with my day until we spoke lol4 -
Barbell squats, bench press, bent over barbell row, leg extensions, planks and then ran a few miles. It's good to be back in the gym finally.2
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Full body routine with squats, bench, pull-up, hip thrust, calves, biceps and triceps. will walk a bit too.2
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40 minutes of cardio today. Just a bit harder than yesterday but still pretty light stuff.
Got my new Plank Board in. It's called "Stealth". It's a plank board with a phone app that you put on your phone and play games as you plank. I learned I can't hold a plank for 3 solid minutes real quick! 90 seconds or so is my limit right now. The wife thought it was fun too, so an added bonus.1 -
Did online intervals at lunchtime then biceps thus evening:
Barbell curls
Decline outwards dumbell curls
Incline bench dumbell spider curls
TRX triset - alternating cross body curls (upper/middle/lower)
Supaset: bent over hammer grip dumbell curls/bent over hammer grip resistance band curls
Supaset: close grip barbell curl/close grip resistance band curl
Supaset: benched bent over kneeling dumbell curls/high anchored resistance band curl
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