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What Was Your Work Out Today?

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  • J72FITJ72FIT Member Posts: 5,471 Member Member Posts: 5,471 Member
    11/9
    Strength
    Vertical Push Pull Complex
    Pike Press - 19-15-11-7-4 (56)
    Pull-ups - 12-10-7-5-2 (36)
    Dip - 12-10-7-5-2 (36)
    *Jumprope intervals interspaced between rounds…
  • alice_climbs_rocksalice_climbs_rocks Member Posts: 42 Member Member Posts: 42 Member
    A thirty odd minute jog in the snow. It was cold!!
  • jhanleybrownjhanleybrown Member Posts: 229 Member Member Posts: 229 Member
    Spin bike:
    10 min warmup,
    20 min FTP test
    20 min recovery

    Tested about 235 FTP (averaged about 250 watts and took 95% of that)
  • LolinloggenLolinloggen Member Posts: 415 Member Member Posts: 415 Member
    Morning ground/body weight workout, Walk to and from work plus a 3k run, 18K steps
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    Spin bike:
    10 min warmup,
    20 min FTP test
    20 min recovery

    Tested about 235 FTP (averaged about 250 watts and took 95% of that)

    That's a solid number. See, even though you dread the Erg, your body hasn't forgotten all that work!

    I'm taking today off (again). Headache, bit of a stomach ache too. Was thinking about rowing really easy but took a nice nap instead. Hope to be back at it tomorrow.
  • CentaurusSoterCentaurusSoter Member, Premium Posts: 429 Member Member, Premium Posts: 429 Member
    Day 0011:

    Stretching
    05:00 Minutes

    Spin Bike
    03:03 Minutes - Estimated 1.1 Miles or more. I know my pace pretty well and I pushed hard AF on that session.

    Chest Press Machine
    02 x 15 Reps - 140lbs
    02 x 02 Reps - 135lbs
    01 x 10 Reps - 120lbs

    Hanging Leg Raise
    03 x 15 Reps

    Wide Grip Shoulder Press
    03 x 15 Reps - 60lbs

    Press Curls
    01 x 15 Reps - 60lbs

    Closed Grip Should Press
    03 x 15 Reps - 60lbs

    Tricep Press
    01 x 20 Reps - 115lbs
    02 x 15 Reps - 120lbs

    Row
    03 x 15 Reps - 45lbs

    Lat Pull Down
    01 x 15 Reps - 120lbs
    02 x 15 Reps - 110lbs

    Bicep Curl
    01 x 10 Reps - 65lbs
    02 x 10 Reps - 50lbs
    01 x 10 Reps - 60lbs

    Low Row
    01 x 15 Reps - 99lbs
    03 x 15 Reps - 104lbs

    Tricep Rope Press
    03 x 15 Reps - 44lbs

    Assisted Pull Up
    1 x 10 Reps - 220lb Assist

    Deltoid Raise
    01 x 15 Reps - 100lbs

    Abdominal Machine
    03 x 15 Reps - 60lbs

    Rest and protein up. Leg day tomorrow. I can't wait to actually feel strong. That'd be cool. Feel so weak right now. Just gotta stick with it and keep on keepin' on I guess.

    Good luck to everyone else!
  • drmwcdrmwc Member, Premium Posts: 395 Member Member, Premium Posts: 395 Member
    Sunday
    2 hours climbing. I went to anew gym, which had rope climbing as well as bouldering. It was fun - I must get around to doing a lead climbing course.

    Monday
    90 minutes bouldering. I took it relatively easy, as it was my 5th session in 7 days. I still ended up getting dome hard stuff, do it was fun
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Today was another kind of play day for me.
    15 min foam roller/stretching
    60 min Zhumba
    15 min foam roller/cool down
  • notapilgrimnotapilgrim Member Posts: 132 Member Member Posts: 132 Member
    I'm off one day again. Did my Friday workout, my D workout, today:
    Superset for 20 minutes, straight leg deadlifts/skullcrushers.
    5 minute break.
    Superset for 15 minutes, cable crossovers/bent over rows.
    Missed a rep target, too. First in a while 😒
  • riffraff2112riffraff2112 Member Posts: 1,589 Member Member Posts: 1,589 Member
    just cardio (one hour on the elliptical). A little sore from the heavy lifting I did earlier in the week and I wasn't feeling the weights today.
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    3 x 10' rowing machine, first before breakfast, other 2 shortly after. 2' CD both time, 2' break (with row in/out) between last 2 pieces. Before breakfast, 2:27.4 @ 22spm, AHR 134, MHR 148, so mostly Z3, some Z4. After breakfast, 2:27.6 and 2:23.6 both @ 23spm, AHR 142, MHR 159, so mostly Z4.

    Working on various technical things (hips behind body seems to be giving me the best payoff right now, plus the fast-hands-away trick ;) ). Don't know how anyone else is looking at erging, but I'm caring right now less about pace per se, more about how to get relatively faster split at any given spm (i.e., applied power) while working at a slow enough spm to have plenty of think time for technique reasons . . . and hoping for the HR to magically gradually be lower at given sustained pace/spm pair, without explicitly training that in any structured way. :lol: A li'l ol' lady can dream, right?
    aokoye wrote: »
    8.6k in a single at a sculling clinic that one of my sculling coaches gave at the boat club he stores his single at. The water was glassy and it was the most confident I've ever been in a single (I was in a club single using my coach's oars...with handles that are too big for me, but such is life). If that was the water I got to row on on a regular basis, I would try to row in a single every day.

    The clinic was more like an unstructured semi-private lesson, but I was totally fine with it becuase my main priority is getting time in a single and gaining confidence.

    That sounds wonderful: I'm glad you had a good single outing. For me, multi-person > single > erg, anytime. ;) I think it can be good, sometimes, to work with sub-ideal oars or rigging (if it's not super-pathologically bad!), and figure out how to adjust. It does make it hard when you're trying to focus on drills or technique in a clinic setting, however. Must admit, I may be less empathetic in this particular case on account of having giant ape-hands, so haven't really had much experience with too-big handles, something that does affect some of my regular rower-buddies. ;)

    @MikePfirrman, hope you feel better soon!
    edited November 2019
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Monday.

    30min session with trainer, trx with some advanced versions of exercises creeping in.

    Shoulders/arms my usual strength routine with an extra rep per set. Plus pull up work.

    Mini tri - row 1km/cycle 7km/run 2km

    Extra mile - fast as *kitten*, trying to deal with some pretty *kitten* news.

    45min circuits class - lots of shoulder work
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    Well, did what was supposed to be a Steady State workout today for around 50 minutes. HR way too high to be Steady State, but that's pretty common when you're not feeling 100%. Did 10 minutes on the rower @ 2:17 pace/20 SPM, then 20 on the AirDyne (@ 190 Watts), then 5 on the rower @ 2:13, then finished on the bike for 15 more @ a much slower pace (140 Watts or so). HR average around 146 for the workout but during the second row as high as 170 -- way too high for a SS workout.

    Feeling OK now, just too hard of a struggle at that level of performance.
    edited November 2019
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    The usual Tuesday spin class + low weight highish rep quasi-strength stuff.
  • nighthawk584nighthawk584 Member Posts: 1,903 Member Member Posts: 1,903 Member
    tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
    edited November 2019
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Tuesday

    30min session with trainer, fun little circuit that included clean and press, sit ups, press ups, shuttles and a total of 900 punches.

    Bench - lighter weights, slow, paused reps. And then taking the weight up. Got backup to [email protected] so getting there.

    45min zumba class

    Bench accessories (incline and decline dumbbell)

    45min insanity class
    45min boxercise class
  • CentaurusSoterCentaurusSoter Member, Premium Posts: 429 Member Member, Premium Posts: 429 Member
    Day 0012:

    Stretching
    07:00

    Elliptical
    02:25 - 0.25 Miles - Just to get the HR up

    Perfect Squat
    03 x 15 - 02(45) + 02(10) + 02(05)

    Leg Press
    02 x 15 Reps - 04(45) + 04(10)
    01 x 15 Reps - 06(45)
    Notes:
    08(45) will be my Year End goal.
    This is one exercise where I feel I've been way under what I can do just out of beginner's precaution. Given a couple of months, I think I can hit 360-450lbs with some regularity.

    Glute Press
    Left Side - 03 x 15 Reps - 130lbs
    Right Side - 03 x 15 Reps - 130lbs
    Notes:
    Pretty sure I can kick this up another 80lbs with ease. Again, being cautious. 2,000+ miles on the bike has this muscle set pretty well formed already. As such, I still won't add more than 10-20lbs a week or whatever feels comfortable and repeatable. Not trying to do Max Weight workouts yet.

    Leg Curl
    02 x 15 Reps - 120lbs
    *cramp risk feeling*
    01 x 15 Reps - 110lbs
    Notes: 120lbs felt fine for the first 15 reps. Second set felt like my hamstring (I assume) was feeling off. Took a few minutes, dropped weight, listened to my body and finished 15 without any issue.

    Stretching
    05:00 or so to loosen up muscles even more

    Hanging Leg Raise
    03 x 15 Reps - Bodyweight
    Notes:
    Dead tired at this point. Bit of a twinge in left shoulder. Stretched a bit afterwards. Felt fine. Arm day was pretty intensive.

    Leg Extensions
    01 x 20 Reps - 130lbs
    02 x 15 Reps - 130lbs
    Notes:
    Accidentally did a 20 set.. Leg extensions I can handle pretty easily. Will raise weight again next week. This again uses already quite developed quads among other muscles. Felt I could handle a lot more weight and more rep sets. Will adjust up 10-20lbs on Friday.

    Adbominal Machine
    02 x 15 Reps - 60lbs
    *Below Pectoral/Upper Left Ab cramp twinge.*
    01 x 15 Reps - 60lbs
    Notes:
    As I wrote, had a cramp start. Worked it out, hydrated more with ketorade, did some twists and more upper body stretches. Felt fine after. Decided to skip my ending workout Crunches though. I had done ab work on arms day as well.

    Standing Calf Lift
    03 x 15 Reps - 02(45)
    Notes:
    Could probably double the weight and handle this. Trying to keep my added weight gains more consistant. Will do 2(45) + 2(25) on Friday most likely.

    Deadlifts
    03 x 15 Reps - 02(45) + 02(10) + 02(05)
    Notes:
    Felt really good. Doing a fully manual deadlift set felt a ton better than on the Smith Machine. Will be doing these free again. Weight felt good. I know it worked me well. Will likely increase to 02(45) + 02(35) on Friday and maybe 04(45) on next Tuesday. Year end goal will be 06(45) + 02(35) for 01 x 15.

    Crunches
    N/A
    Notes: Removed due to cramp risk.

    Vertical Leg Raise:
    N/A
    Notes: Removed due to cramp risk.

    Notes Overall:
    I'll be finding my weight/power One Rep Max targets and try and attempt them around 25 or 28 December. This next month is gonna be muscle memory, muscle gains, and general wellness focus. Ripping muscle, building muscle, keeping the habit.

    Good luck to everyone else on their goals! Probably going to follow the plan's Wednesday rest, or go do some core/cardio work tomorrow.


    *edit* accidentally used OO instead of 00.
    edited November 2019
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)

    Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.

  • nighthawk584nighthawk584 Member Posts: 1,903 Member Member Posts: 1,903 Member
    tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)

    Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.

    thanks! never heard of these.
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)

    Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.

    thanks! never heard of these.

    LOL, neither had I. But trust me, I tried everything. These things, for whatever reason, really work. That and gentle hanging therapy (just hang from a pullup bar).
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