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What Was Your Work Out Today?

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  • firef1y72firef1y72 Posts: 1,535Member Member Posts: 1,535Member Member
    sarko15 wrote: »
    I tried PiYo for the first time! Actually really enjoyed it.

    Then spent a few hours in the kitchen meal prepping for the week. I'm beat!

    PiYo is absolutely fab, I get bored doing just yoga or pilates, but with piyo I'm challenged enough.

    Omg though the burpees and power rounds. I was like wtf burpees.in the middle.of a leg workout
  • Gisel2015Gisel2015 Posts: 2,896Member Member Posts: 2,896Member Member
    Garage cleaning... >:)
  • aokoyeaokoye Posts: 3,228Member Member Posts: 3,228Member Member
    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.
  • surfbug808surfbug808 Posts: 196Member Member Posts: 196Member Member
    30 min foam rolling/stretching
    2 km walk to and from the grocery store carrying 2 bags of heavy produce
    warm-up and 60 min of relaxed soccer practice

    kind of a lazy day... but still active!
  • riffraff2112riffraff2112 Posts: 1,533Member Member Posts: 1,533Member Member
    some cardio and shoulders.
  • J72FITJ72FIT Posts: 5,338Member Member Posts: 5,338Member 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 Posts: 42Member Member Posts: 42Member Member
    A thirty odd minute jog in the snow. It was cold!!
  • jhanleybrownjhanleybrown Posts: 165Member Member Posts: 165Member 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 Posts: 324Member Member Posts: 324Member Member
    Morning ground/body weight workout, Walk to and from work plus a 3k run, 18K steps
  • MikePfirrmanMikePfirrman Posts: 1,058Member Member Posts: 1,058Member 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 Posts: 421Member, Premium Member Posts: 421Member, Premium 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 Posts: 224Member, Premium Member Posts: 224Member, Premium 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 Posts: 196Member Member Posts: 196Member 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 Posts: 91Member Member Posts: 91Member 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 Posts: 1,533Member Member Posts: 1,533Member 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 Posts: 12,713Member Member Posts: 12,713Member 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 12
  • firef1y72firef1y72 Posts: 1,535Member Member Posts: 1,535Member 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 Posts: 1,058Member Member Posts: 1,058Member 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 12
  • AnnPT77AnnPT77 Posts: 12,713Member Member Posts: 12,713Member Member
    The usual Tuesday spin class + low weight highish rep quasi-strength stuff.
  • nighthawk584nighthawk584 Posts: 1,211Member Member Posts: 1,211Member Member
    tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
    edited November 12
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