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What Was Your Work Out Today?

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  • jim_pipkinjim_pipkin Posts: 77Member, Premium Member Posts: 77Member, Premium Member
    Heavy day - one hour core workout this morning, including 3 sets 30 reverse crunches, 2000 hip abductors (1000 per leg) 900 bridges, 2 sets of 60 pushups, 3 sets of 10 leg raises combined with "dead bugs", a few minutes of Tai Chi to cool off, then 20min resistance training about an hour later at gym, followed by 20min swim.
  • notapilgrimnotapilgrim Posts: 101Member Member Posts: 101Member Member
    Rest day today, sooo 90 minute leisurely bike ride.
  • riffraff2112riffraff2112 Posts: 1,536Member Member Posts: 1,536Member Member
    Chest day.
    Bench press 10reps of 135, 185, 185, 205
    Pushups reps of 40x2
    Dumbell flys 10 reps of 35, 40,45
  • AnnPT77AnnPT77 Posts: 13,235Member Member Posts: 13,235Member Member
    C2 erg (rowing), 3 x 10' on, 2' off. First 2 2' breaks were row out for 5-6 strokes easy, drink water/wipe sweat, row in for around 30" easy; last 2' was start of CD, which went on for another 7:41.

    On the 10' pieces, moderate/high-moderate intensity, just holding sub-2:30 average, <22 rating (trying to be 20-21, didn't always succeed ;) ), damper 3-ish as usual, working on technical details (too wordy to describe, even for me :lol: ). Pieces at 2:27.8, 2:27.9, 2:28.5 - not so much tiring out as trying to drive the rating down to 20 more consistently. 7,984m including the row-in/out and CD meters.

    Funny ha-ha: Most of last 10" piece was within a couple bpm +/- of my age estimated HR max, even as my next birthday approaches in about a fortnight :lol: (No worries, it's actually around 80% by heart rate reserve, so truly not all that intense.) Still a higher HR overall than I'd like at this split, but I'm not disciplined enough to do the things that would be most likely to lower it.

    HR stuff looks like this (stopped the Garmin during the water drinking & sweat-wiping):
    7bmu6a5zcrfb.png


    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).
    <snip>

    That's really nice of you! :flowerforyou: I'm mostly a flake about erging, so not a great asset to a competitive team. I tend to drive down average meters per member, pace, etc. ;) The good news is I dropped below lightweight threshold this AM, which makes me instantly more competitive. :lol::lol::lol: We'll see if I can stay as an erg lightweight through Winter . . . unlikely with birthday, Thanksgiving, Christmas, etc., coming . . . . :drinker:
  • sarko15sarko15 Posts: 330Member Member Posts: 330Member Member
    45 steady state on the elliptical today.
  • nytrifisoulnytrifisoul Posts: 459Member Member Posts: 459Member Member
    80 min on the TC100 =1200cal
    45 min 2.5 mile walk =400cal
  • AliNouveauAliNouveau Posts: 34,599Member Member Posts: 34,599Member Member
    I raked leaves with just my left arm.
    Tomorrow I might try a lower body workout
  • nighthawk584nighthawk584 Posts: 1,423Member Member Posts: 1,423Member Member
    nov 6th workout: 42 min spin bike, 150 push ups
  • surfbug808surfbug808 Posts: 242Member Member Posts: 242Member Member
    Active rest day... morning stretches, yoga 60min... though the instructor did add ab crunches and push-ups!
  • tirowow12385tirowow12385 Posts: 693Member Member Posts: 693Member Member
    5k jog/walk
  • drmwcdrmwc Posts: 262Member, Premium Member Posts: 262Member, Premium Member
    I went bouldering on Tuesday. It was a pretty good session. I got one new route, but also made good progress on a number of difficult project. I got 22,000 steps in.

    Yesterday was a rest day, although I got 24,000 steps in. (I aim for 15,000 average a day, so both of these are good for work days.)

    Today I've done an hour of yoga. I may go bouldering later; but a social event may get in the way.
  • jhanleybrownjhanleybrown Posts: 198Member Member Posts: 198Member Member
    45 min spinning.

    16 x 50 seconds VO2 max cycling/spin intervals.

    Owwww.
  • CentaurusSoterCentaurusSoter Posts: 425Member, Premium Member Posts: 425Member, Premium Member
    Day 0007:

    Stretching
    10:00

    Cardio Warmup - Elliptical
    07:00 - 0.61 Miles

    Chest Press Machine
    1 x 10 Reps - 150lbs
    1 x 05 Reps - 150lbs
    1 x 10 Reps - 120lbs
    1 x 07 Reps - 120lbs

    Closed Grip Shoulder Press
    2 x 15 Reps - 50lbs

    Wide Grip Shoulder Press
    2 x 15 Reps - 50lbs

    Bicep Curl
    3 x 15 Reps - 60lbs

    Tricep Press
    3 x 15 Reps - 110lbs

    Low Row
    3 x 15 Reps - 99lbs

    Tricep Rope Press
    3 x 15 Reps - 33lbs

    Row
    3 x 15 Reps - 50lbs

    Hanging Leg Raise
    3 x 15 Reps

    Lat Pull Down
    1 x 15 Reps - 50lbs
    2 x 15 Reps - 100lbs

    Assisted Pull Up
    1 x 3

    Tired, muscle fatigued, feeling great, eating my eggs and cheese and enjoying my day. Trainer at gym was once again super helpful and took me through some new workouts as alternates. Update on the Rower as well, the machine will be serviced this week and should be ready to go this week or next. Gonna start using that as my cardio day for a while. Leg day tomorrow, and light cardio on Saturday or Sunday if I feel my body is good for it. If not, pure rest weekend. Can't wait for the classes to start. Trainer said they're going to offer Zumba, Bootcamp, and Yoga. Weighttraining won't be done in a class, but he said he will take me through any workout I need and feel free to ask. So far, he's done that a ton of times. Can't beat free training sessions from someone that knows what they're doing.

    Good luck to everyone else today!
  • corinasue1143corinasue1143 Posts: 2,794Member Member Posts: 2,794Member Member
    1 hour water aerobics
  • jeffjeff85jeffjeff85 Posts: 118Member Member Posts: 118Member Member
    SUPERSET LEGS/BACK
    do first exercise, immediately do exercise 2, then 1 min rest, that's one set

    SUPERSET 4 sets
    8 K.t.G dumbell squats (knuckles to the ground- it's like *kitten* to grass only with dumbbells)
    follow immediately by
    6 pullups

    SUPERSET 4 sets
    Dumbbell split squats 8 each leg,
    Follow immed with
    Single side cable lat pulls 8 each lat

    SUPERSET 4 sets
    10 Romanian DL,
    Follow immed
    8 chest supported dumbbell rows
    Follow immed
    10 dumbbell bicep curl
    Follow immed
    35 crunch with feet on bench

  • MikePfirrmanMikePfirrman Posts: 1,124Member Member Posts: 1,124Member Member
    I have a "waterfall" timed test coming up this month on the rower that was kind of intimidating me. Waterfalls are timed tests that start with the longest distance first, then gradually taper down. Just enough to make you feel like you're not dying. This month it's something like 1000m, 3' (3 minutes rest), 750m (2:30 rest), 500m (2:00 rest) then 250m (1:30 rest) and then 100m (so similar to this, I'm not sure exactly till I do it).

    Instead of doing it today, I did a longer version. Half or rowing is mental, so the thought process is, if you can do something twice as hard, the real TT won't intimidate you. Or at least that's what the plan was today.

    Did 3500m @ 2:04/22 SPM, 3 minutes rest, then 1225 @ 2:05, 2 rest then 1000m @ 2:04 (rest), then 750m @ 1:56, then 250m @ 1:47 pace. Last one was supposed to be 500m then a 250 but I was dead.

    Finished with a 1250m C/D @ 2:12 or so. So the real test is like 2100m hard and today's was 6250m hard, so it's not looking that scary any longer.

    @ Aoyoke/Ann (or anyone else interested) -- the Indoor virtual rowing groups are more about participation rather than competition. More about comradere in doing the monthly workouts (two of them). One is the CTC -- clubs against each other. You get points for each virtual boat "floated" - in order to float one boat you need five people. Of those five, only 3 can be male HWTs, the other two must be one female and one lightweight. Because of this rule, we many times are lightweights and females short of "floating boats", each one worth points, no matter what the times are. You do get more points for top boats, but trust me, I'm not even within biting their dust distance on the top boats and I still have fun with it. No one's kicked me out. We have everything from beginners to those that just like to do meters for fun. The other competition is the ITC, that's inner club for bragging rights. Again, I'm regularly near the bottom of that group too. They actually just like that I participate. Mostly it's just people that enjoy indoor/outdoor rowing or both. You learn a lot from some of them. For instance, one lady is the LWT female WR holder for over 60 years old. She was just sharing how she's trying to move her DF on rows from 140 (yes, 140!) down to 115 per her coach and she feels like she's pulling air! Just were talking about that same thing on here last week. No matter the level, seems there's similar issues and concepts.
    edited November 2019
  • ShortgirlrunningShortgirlrunning Posts: 509Member Member Posts: 509Member Member
    Easy 2 mile run
    30 minutes of Pilates
  • firef1y72firef1y72 Posts: 1,556Member Member Posts: 1,556Member Member
    Thursday.

    1hr personal training session, proper leg burner on the stairs. I've been proper on it this week, really focused and able to take everything she's thrown at me. Today though, was hard.

    Leg day
    I do love leg day, although I've now named it "no pain no gain leg day". Kept my routine the same as the last few weeks but added 1 more rep per set.

    Deep barbell squats
    [email protected]/22.5/25/27.5/30/32.5/35/37.5kg/40kg

    Deadlifts
    [email protected]

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

    3x1min wall squats

    Superset 2 13reps no rest between sides/sets
    Donkey kick
    Fire hydrants
    Leg extensions

    Superset 3 13reps no rest between sides/sets, 13 glute bridges between sides
    Hip circle
    Leg raise
    Reverse hip circle
    Clams

    3x13 curtsey squat to leg raise

    3x13 single leg deadlifts to knee raise

    Single leg push down level 10, 3x13 no rest between legs/sets

    3x13 Standing calf raise 30kg, stretch calves between sets

    I also practised my assisted chin up with the band. Could only manage one rep at a time and couldnt get my chin quite above the bar, but I videoed it and my PT was happy with my progress.

    1.5mile treadmill run, progressive incline to finish the legs off.

    10min deep stretch.


    1hr tabata + abs class


  • AnnPT77AnnPT77 Posts: 13,235Member Member Posts: 13,235Member Member
    Spin class, 61% Z3, 7% Z4. OHP, bench, hip thrust, low weight, high-ish rep (gradually progressing total volume); dead hangs, modified push-ups. Still trying to figure out what I want to do this Winter, and how to make it a habit. :grimace:
  • ceiswynceiswyn Posts: 2,167Member Member Posts: 2,167Member Member
    45 mins Ballet Barre Fit.

    Including:
    The Arm Workout From Hell (the instructor has promised us we’ll never have to do that one again. I’ll actually miss it)
    Squatting In Fourth Position (well, a wide fourth position, but still)
    Pirouetting in Slow Motion (and falling over in fast)
    Jumping Around Like Madwomen
    The Tour de France of Bicycle Crunches.

    This time, not wearing a dinosaur onesie. It didn’t help as much as you might assume.
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