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What Was Your Work Out Today?

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  • peachvine29peachvine29 Member Posts: 399 Member Member Posts: 399 Member
    Today my PT assigned me 45 mins cardio. So I did:
    - 20 mins stair master
    - 15 mins elliptical
    - 10 mins bike
  • notapilgrimnotapilgrim Member Posts: 131 Member Member Posts: 131 Member
    Totally dogged it today. No regrets.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    20 min warm-up including stretching, rowing machine
    60 min session with trainer... lats, abs, chest, obliques... right now I can't even remember what else off hand... tired...
    60 min phyiso... legs

    I went to go surf but definitely got tired quickly! But, 30 min in the ocean still felt great!
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    AnnPT77 wrote: »
    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. ;)

    Thanks Ann! I'm so glad it went well and my performance and lack of fear definitely exceeded my expectations. While we essentially did loops as to make sure that we easily be kept track of, I was totally able to keep up with everyone else (including my favorite 73 year old who has been rowing for presumably longer than I've been alive). It also made for great practice doing river turns ;) The oar thing could have been worse. The inboard length was fine thankfully, that said I typically prefer the small grips when I'm rowing with croakers (the pink grips ones) and these were the large ones. I have long arms but fairly small hands. Mind you the person whose oars I was using is 6' 4" and I'm 5' 8".

    That said, I agree that when push comes to shove it may have been a good thing given that it didn't encumber me too much. I'd say half of what I was working on wasn't really affected by it and the one drill that he had me and two other people do was the one where you start at the finish/release with the blades squared and buried, move up to the catch, and then take a stroke (I actually love that drill - at last when I'm in a 1x or when we're doing it by pairs in an 8).
  • LolinloggenLolinloggen Member Posts: 415 Member Member Posts: 415 Member
    Morning weights workout - a short but needed walk this morning and a 5 k run
  • ceiswynceiswyn Member Posts: 2,222 Member Member Posts: 2,222 Member
    Yesterday:
    30 minutes horseriding (after a nearly thirty year hiatus! By the end I was cantering around the arena, not on the lunge; all credit to a very obliging horse)
    45 minutes BodyBalance class
    50 minute BodyPump class
    1 hour tapdancing class
    ...and over three miles of general walking.

    Today I'm a bit stiff and achey. Probably the riding. Fortunately, it's a rest day :)
  • jhanleybrownjhanleybrown Member Posts: 229 Member Member Posts: 229 Member
    60 min spin peleton endurance ride.

    Little bit of a diet break on Monday (and one day break from no alcohol) as I had tix to Seahawks/9ers. Very fun since I wore green and blue.

    Re establishing my goal to get 3.2 or higher power to weight ratio on the bike by spring. That either means I have to increase weight loss goal by about 5 lbs or keep weight loss goal but increase output by about 20 watts.

    Back to it!
  • J72FITJ72FIT Member Posts: 5,471 Member Member Posts: 5,471 Member
    11/12
    6-7 pm:
    Strength
    Pull-up - E2MOM (18m)
    5 rep every 1m10s (75)
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Strength training class. Squats, OHP, and power cleans. Feeling rather discouraged about OHP but such is life. The instructor videoed me doing squats and oh the amount of overcompensation I'm doing with my left leg.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Wednesday

    30min early morning sprints with trainer and her resistance band

    Pull up work. Managed some with the band today.

    45 min cardio blast - started with 10 rounds of 250m ski erg, 75kg sled push. Then did 10min rower and 10min elliptical

    No evening classes so went to gym
    45 min trx workout
    20min rower technique drills
    30min piyo workout
  • AliNouveauAliNouveau Member Posts: 34,841 Member Member Posts: 34,841 Member
    Lotsa rehab and a lower body exercise video
  • sarko15sarko15 Member Posts: 330 Member Member Posts: 330 Member
    Somewhat short today. I hit new PRs today though!

    5 min helix lateral machine
    5x5 bench press (PR: 60 lbs)
    5x5 squats (PR: 90 lbs)

    I was the only woman in the weight room this morning and some guy stopped me halfway through my bench sets to give unsolicited advice on my form and then proceeded to sit on a machine behind me for the rest of my workout after I gave him a clearly not interested in what he thinks response. It really frustrated me and put me in a funk so I wasn't as efficient with the rest of my workout and cut out early. I don't lift a lot of weight in comparison to the guys but I'm out there giving it my all and unless you're my trainer or I asked for it I don't want to be mansplained at the gym. I wish I could afford a good women only gym because the dynamics of a commercial gym can really be frustrating sometimes 😭
    edited November 2019
  • AnnPT77AnnPT77 Member Posts: 14,978 Member Member Posts: 14,978 Member
    Same ol' 3 x 10" on rowing machine, but as 3 separate workouts (morning, afternoon, evening) because of schedule nonsense, each with 2" easy CD. Average 2:27.4 @ 22spm, 2:[email protected] 24spm, 2:21.5 @ 24spm. First mostly Z3, last 2 mostly Z4.

    I really didn't want to do the last one, but did.

    Followed by a couple of sets of swiss ball roll-outs, and some side planks on the ball (done very poorly :lol: ).
  • StatChicBayesStatChicBayes Member, Premium Posts: 343 Member Member, Premium Posts: 343 Member
    Cardio day - 55 minute spin class + 5 minute stretching. Active calories 275; no power summary available on monitor unfortunately.
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Workout number 2: evening erging - 2 x 18'/3' off with a ladder in terms of rate from 20 to 28. The ergs at school vs the ones that my club owns? Night and day. Funny what happens when you don't do any real maintenance on a piece of equipment (all three need new chains and the fan housing needs vacuuming).
    edited November 2019
  • MikePfirrmanMikePfirrman Member Posts: 1,457 Member Member Posts: 1,457 Member
    Skipped yesterday's workout. Had my dog's water therapy at lunch (my usual time to workout) and then just didn't feel like it in the evening. Still feeling rough a bit.

    Did 50 minutes of lighter SS today -- 30 on the rower @ around 2:17 and then 20 on the Assault Bike (really easy, around 130 Watts). Over these last several years of harder training, I've come to believe that, often, it's the ability to handle training load that separates good from great athletes. Whenever I've gotten really close to highly competitive, my body seems to break down at certain training thresholds. I'm not complaining, just more of an observation. I've noticed that those that don't seem to break down have taken better care of their bodies over time than I have and have also remained somewhat competitive over the years (always active).
  • AliNouveauAliNouveau Member Posts: 34,841 Member Member Posts: 34,841 Member
    Another leg day cause it's all I can do and rehab
    It's like a full time job
  • drmwcdrmwc Member, Premium Posts: 387 Member Member, Premium Posts: 387 Member
    I had a cold, so had two days off exercising. (I am pretty sure it was bubonic plague.)

    I seem to be recovered, so went climbing for 100 minutes. After I got warmed up, I became obsessed with a route that was new for me. I spent 40 minutes on it, but sent it at the end. So not too bad a session.
  • nighthawk584nighthawk584 Member Posts: 1,896 Member Member Posts: 1,896 Member
    today: full body weight training, 35 min spin bike
  • CentaurusSoterCentaurusSoter Member, Premium Posts: 429 Member Member, Premium Posts: 429 Member
    Day 0014:

    Stretching - Keep same
    10:00 Minutes

    Elliptical - Keep changing it up
    02:22 Minutes - 0.25 Miles

    Chest Press Machine - *Less Weight, full rep sets*
    01 x 15 Reps - 150lbs - Fast/Full Set
    01 x 15 Reps - 150lbs - Had to pause at 10 and slow lift the last 5 reps.
    01 x 15 Reps - 150lbs - After 05 Reps, had to single rep until 15.

    Tricep Press - *Keep Same*
    03 x 15 Reps - 120lbs - Felt tired during last set at Reps 10 through 15.

    Hanging Leg Raise - *Keep Same*
    03 x 15 Reps - Bodyweight - Set 01 was hardest. Probably needed longer cooldown from Tricep Press.

    Row Machine - *Keep Same*
    01 x 15 Reps - 115lbs
    01 x 15 Reps - 115lbs - Had to single rep the last 05 Reps.
    01 x 15 Reps - 115lbs - 05 Reps then single push until 15. Pull, Pause, Pull, Pause, etc. I was meant to do this at 55lbs, but I misread the weight as the Cable Row's weight and set to 115lbs.. I meant to split those two exercises up to avoid this anyway. Regardless, 115lbs from 55lbs on Tuesday is gains.

    Closed Grip Shoulder Press - *Keep Same*
    03 x 15 Reps - 55lbs - Easy enough, gets tired with fast reps. Last 05 Reps on final set had fatigue. Did these in a row with a 10 second pause.

    Abdominal Machine *Keep Same*
    03 x 15 Reps - 60lbs - Could have done more. Played it safe. Good interrupt of the tricep/bicep workouts.

    Deltoid Raise - *Replace Exercise*
    01 x 15 Reps - 100lbs - Horrible set. This machine feels so wrong.
    01 x 15 Reps - 95lbs - Dropset - Machine just felt wrong.
    01 x 15 Reps - 90lbs - Dropset
    Machine just did not feel like it was a good workout. Everything about it felt clunky and off. Will replace with freeweights or cable next time.

    Wide Grip Shoulder Press - *Change Machines to Leverage Press*
    01 x 15 Reps - 55lbs - Needed a break on this muscle group. Moved on

    Cable Row - *Increase Weight*
    03 x 15 Reps - 104lbs - Felt great, strong, power hungry and able to do more with this machine. I really enjoy the movement and muscle targets the Cable Row gives me. Did fast sets with nary a pause between them. Felt great.

    Bicep Curl Machine - *Change to Bar Weights*
    03 x 15 Reps - 55lbs - Exhausted. Machine feels wrong at my size. Returning to barweight curls.

    Wide Grip Shoulder Press Leverage Machine - *Replace Machine with this*
    02 x 15 Reps - 60lbs - Felt better on this version with more weight. Smoother motion. Easier for larger/wider guys to get into and use as well.

    Lat Pull Down - *Keep Same*
    03 x 15 Reps - 115lbs - Added 5lbs to this. Felt exhausted doing sets. End of workout stretch though. Nothing to be done but power through.

    Assisted Pull Ups - *Continue to try and improve*
    01 x 10 Reps - 220lbs - Did a full 10 rep set with this. Felt awesome. Nearly 2 weeks of this and I did my first (assisted) 10 reps of pull ups. Long term goal to do these unassisted and in my 03 x 15 Rep Sets.

    Tricep Rope Press - *Continue to do*
    03 x 15 Reps - 44lbs - This sucked. Tail end of the workout. Just exhausted physically and mentally. But I muddle through.


    I'm really please with my progress over the soon-to-be two weeks that I've been hitting this gym. Going to continue on muddling through this horrible stuff until I hopefully look like a decently in-shape person in a year or three.

    Leg Day tomorrow. Good luck to everyone else!
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