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What Was Your Work Out Today?

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  • omarpedroza96omarpedroza96 Member Posts: 3 Member Member Posts: 3 Member
    Didn't have time to work out much today but I raced my brother in a mile in a track. I'm a lot slower than where I used to be but hopefully, I can keep myself accountable for my workouts
  • CentaurusSoterCentaurusSoter Member, Premium Posts: 429 Member Member, Premium Posts: 429 Member
    Day 0005:

    Stretching
    10:00

    Recumbent Bike
    3:13 -- 1 mile

    Squats
    3 x 15 -- 2(45lbs)

    Standing Leg Press
    3 x 15 -- 4(45lbs) + M=167lbs

    Standing Calf Lifts
    3 x 15 -- 2(45lbs)

    Smith Machine Deadlift
    3 x 15 -- Bar + 2(45lbs)

    Leg Curl
    3 x 15 -- 90lbs

    Hanging Leg Raise
    3 x 10

    Crunches
    3 x 15

    Glute Press
    3 x 15 -- 120lbs set per leg

    Run/Jog/Powerwalk
    0.75 miles

    RDR2 PC all afternoon.
    Rest day tomorrow. Likely no cardio either, just an actual rest day.
  • alice_climbs_rocksalice_climbs_rocks Member Posts: 42 Member Member Posts: 42 Member
    drmwc wrote: »
    I went bouldering for just over 2 hours. I got two long term projects I've been working on for weeks.

    My climbing has been described as making easy routes look difficult, and making difficult routes look nails hard as well. I think this session was in the same vein. I was shaking all the way up on one of the sends - the holds were awful. It was probably a success for the brute force and ignorance school of climbing.

    Awesome! I worked on some projects of my own at the gym today, some 6A's and 6A+'s . Sent a couple but not without falling a few times. 😆
  • LolinloggenLolinloggen Member Posts: 415 Member Member Posts: 415 Member
    Non run day Workout in the morning with weights and a longish walk to and from work the long way (16k steps)
  • flotek72flotek72 Member Posts: 498 Member Member Posts: 498 Member
    Pull day

    Lat pulldowns - 4-8 reps, 3 sets
    Rear delt face pulls - 4-8 reps, 3 sets
    Bicep curls - 4-8 reps, 3 sets
    Seated rows - 4-8 reps, 3 sets
    Barbell shrugs - 4-8 reps, 3 sets
    Hammer curls - 4-8 reps, 3 sets
    Forearms (Twist a barbell in hands) - 3 sets
  • jeffjeff85jeffjeff85 Member Posts: 118 Member Member Posts: 118 Member
    50 min combination of overhead press, incline press, almost flat bench press
    All with dumbbells
    Follow with 15 min high intensity running (sprint 30 sec followed by incline walk 1:30)
    Follow with 10 min moderate walk 3.5mph) on fairly steep grade (20 degree ish)
    Follow light stretching
  • ShortgirlrunningShortgirlrunning Member Posts: 697 Member Member Posts: 697 Member
    2.5 mile run + a 30 minute upper body workout
  • MikePfirrmanMikePfirrman Member Posts: 1,479 Member Member Posts: 1,479 Member
    Today's rowing and Assault Bike Workout. Was supposed to be Steady State (easier). First half went out too hard, but was enjoying not rowing slower for the first 20 minutes. Not real hard but was too moderately hard to be an easy workout.

    kr9xq3m494y5.png
  • ceiswynceiswyn Member Posts: 2,222 Member Member Posts: 2,222 Member
    40 minutes of walking to and from:
    45 minutes of BodyPump, nipping out early, and pegging it downhill to:
    60 minutes of tapdancing class

    Admittedly I have no coordination, balance, natural grace or ability to remember steps, but I figure that as long as I’m having fun, not getting in anyone’s way, and keeping my feet moving, it’s all basically fine.

    Err. Though it would probably be finer if I didn’t currently have a swollen, bruised toe that’s still healing from Thursday’s vicious chair leg attack.
  • sarko15sarko15 Member Posts: 330 Member Member Posts: 330 Member
    Warm up:
    5 min helix lateral machine

    StrongLifts workout A:
    5x5 squats
    5x5 bench press
    5x5 barbell row

    Cool down/cardio:
    15 min elliptical

    Getting a little lazy with my warmups and cutting out accessory lifts. I know they're not *necessary* considering I'm still very much a beginner, but they do help burn that last little bit of energy I have and make me feel like I've gotten everything I could out of a workout. I haven't been good and spent in a while from lifting -- maybe Thursday will be that day.
  • AnnPT77AnnPT77 Member, Premium Posts: 15,105 Member Member, Premium Posts: 15,105 Member
    Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.

    Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't". :(
  • MikePfirrmanMikePfirrman Member Posts: 1,479 Member Member Posts: 1,479 Member
    AnnPT77 wrote: »
    Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.

    Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't". :(

    You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).

    @ Aoyoke -- we're gaining a lot of NW and West Coast male rowers too, some OTW and some strictly indoor. I've been asked to join a friend and one other rower (one of the top lightweight indoor rowers in the US) for some marathon training early next year. I'm still debating doing that. The lightweight just did a sub 2:00 pace hour row @ 20 SPM. He does ridiculous meters, like a college crew member, but he's in his 40s.

    We have tons of OTW folks that train on the Erg for the Winter, call us all nuts (how we're mostly masochists that like the erg) and then go back to the water in the Spring.
    edited November 2019
  • nytrifisoulnytrifisoul Member Posts: 461 Member Member Posts: 461 Member
    30 min on the TC100 at 3mph for a 550cal burn and im about to go for a late night power walk to burn an extra 400cal. Not as much as my usual, but i had a long day at work (contruction)
  • riffraff2112riffraff2112 Member Posts: 1,589 Member Member Posts: 1,589 Member
    Back day
    Chin-ups/pull-ups
    rows
    forward raises with dumbbell
    rear delt flys
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    AnnPT77 wrote: »
    Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.

    Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't". :(

    You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).

    @ Aoyoke -- we're gaining a lot of NW and West Coast male rowers too, some OTW and some strictly indoor. I've been asked to join a friend and one other rower (one of the top lightweight indoor rowers in the US) for some marathon training early next year. I'm still debating doing that. The lightweight just did a sub 2:00 pace hour row @ 20 SPM. He does ridiculous meters, like a college crew member, but he's in his 40s.

    We have tons of OTW folks that train on the Erg for the Winter, call us all nuts (how we're mostly masochists that like the erg) and then go back to the water in the Spring.

    Yeah I'm in week 1 of "oh, I need to really actually start erging for real again". My current holding pattern is 3 SS workouts a week. I would do more but logistically I'm not sure that it's feasible due to time commitments. At some point I'll be getting information about erg workouts for my club. I know that Wednesday evenings will involve erging with the men's team, but I'm not sure what the women's team is doing and if their erg workouts will remain open to everyone or if they will be exclusive to their team (the "men's team's" Wednesday night workouts are open to people of any gender).

    I don't really mind steady state on the erg. It's erg tests that I can't stand. That's despite the fact that right now all they are are data points for me, as opposed to information that will have any bearing on what boats or training groups I'll be in.

    edit: not even 40 min after I post this I get word that morning erging starts Friday.
    edited November 2019
  • hobbeskastielhobbeskastiel Member Posts: 220 Member Member Posts: 220 Member
    Quick day today. 30 minutes on the stationary bike at resistance 9 and then 5 minutes on the rowing machine because I'm still bad at it, lol. Then some stretching.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    15 min stretching/muscle activation
    10 min rowing
    60 min strength training - front/back barbell squats, PT legs, BFR band leg press to failure
    60 min restorative stretching/yoga

    and then a dip in the hot tub!
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Tuesday

    Omg a tough day exercise wise. Having some rl issues and tough exercise helps.

    30min Session with personal trainer, a trx/abs circuit with absolutely no rest. She also showed me how to set up my trx and how to set up a resistance band for assisted pull ups. Because that's the new challenge, to finally master both pull and chin ups.

    Bench - continuing with lighter weights, higher reps and paused reps.
    Plus accessories.

    45min Zumba class

    As I'm trying to master pull and chin ups, I spent a long time on the assisted pull up maching. Doing wide grip, narrow grip and reverse grip. Plus the same on the lat pull down (light weight, slow reps, concentrating on pulling shoulders back/together. Finished with 2000m ski erg followed by a deep stretch.

    45min Insanity Class

    45min Boxercise class

    2000 active Calories!!!!
  • nighthawk584nighthawk584 Member Posts: 1,913 Member Member Posts: 1,913 Member
    yesterday's workout: 40 min spin bike, 100 pushups

    today so far...Coffee cup to mouth :)
  • Finafoshizzle93Finafoshizzle93 Member Posts: 151 Member Member Posts: 151 Member
    55 min swim (3000 yards/120 lengths)
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