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What Was Your Work Out Today?



  • 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

    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: 36,026 Member Member Posts: 36,026 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, Premium Posts: 16,772 Member Member, Premium Posts: 16,772 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: 1,971 Member Member Posts: 1,971 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: 36,026 Member Member Posts: 36,026 Member
    Another leg day cause it's all I can do and rehab
    It's like a full time job
  • drmwcdrmwc Member, Premium Posts: 500 Member Member, Premium Posts: 500 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: 1,971 Member Member Posts: 1,971 Member
    today: full body weight training, 35 min spin bike
  • CentaurusSoterCentaurusSoter Member Posts: 429 Member Member 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!
  • AnnPT77AnnPT77 Member, Premium Posts: 16,772 Member Member, Premium Posts: 16,772 Member
    Spin class (I was late for it :( ), plus the usual high-ish rep, low-weight strength stuff.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Rest day. 45 min foam rolling/stretching, 30 min walk to get groceries, and a massage :smile:
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member

    30min session with PT, a horrid mini circuit comprising of a shuttle run, then 3xsquat and press/1xburpee repeated for as long as the shuttle took, all repeated for 20min (plus warm up and cool down/stretc)

    Leg day, still working at relatively low weight/high rep, adding 1 rep for each set above what I did last week. 9 reps for the deep barbell squats and 14 for all other exercises. Will up again next week and then the week after will add weight on and drop the reps back down.

    45min tabata class plus 15min abs.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member

    1hour stair workout with personal trainer. She had absolutely no sympathy for the fact it was the day after leg day and the doms is in full swing.

    Pull up work, I'm slowly but surely seeing progress. After using the lat pull down to activate my lats I managed 3 sets of 4 band assisted pull ups. Moving on to the assisted pull up machine, I added reps to each set in pull ups and chin ups, plus managed a single rep at level 15 of 17, which I failed at last week. Finished the pull up work with 5xnegatives. Then did some assisted dips, fairly easily managing 3x10 at level 12 (level higher than last week).

    Mini tri
    1km row
    7km cycle
    2km run

    10min deep stretch.

    3xdead hangs - still cant hold these for long, but I will get there
  • jhanleybrownjhanleybrown Member Posts: 230 Member Member Posts: 230 Member
    45 min powerzone ride on spin bike. First time in new zones on new spin bike. It's great. I've got my zones dialed in now so it was very hard, but also achievable

    Main sets were 3x9 minutes. Sets were
    6 min zone 4, 3 min zone 5
    7 min zone 4, 2 min zone 5
    8 min zone 4, 1 min zone 5

  • MikePfirrmanMikePfirrman Member Posts: 1,971 Member Member Posts: 1,971 Member
    Such a nice day that I brought the rower outside and put on the back deck so my dogs could play and see the sunshine instead of being in a small room with me while I row (one of the few times they are in their crates).

    The one is Floyd, my son's Pug/Bichon Frise mix. He's staying with us until my son settles in after a recent move to San Diego. I saved the wrong pic, he was actually smiling in the one. Can't see them really well, but the Tortolita Mountains are in the background. We see them from one side (they are a smaller range North of Tucson) and from a different angle, we see the Catalinas (much more dramatic range that Tucson is known for). The valley is really green for miles below us. I don't have water access but at least I have some lovely views I'll take advantage of this Winter.

    Did a 30 minute row, wiped off, then a 25 minute one after. Around 12K total meters.

    edited November 2019
  • drmwcdrmwc Member, Premium Posts: 500 Member Member, Premium Posts: 500 Member
    90 minutes' bouldering.

    This was a great session - really fun. I got around 5 routes I have struggled with in the past. I didn't go up anything new, but it is the most v3s I've got in a single session.
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    60 minutes of erging broken up into six 10 minute intervals with 90 sec rest. Steady state, variable rate, and the last two had 2 power tens each. I went to my rowing club's clubhouse to erg and they thankfully had this morning's workout up so I just followed that. Less fun by myself than with other people, but we're moving most of our ergs to a better facility, so today's morning erg session was capped and I wasn't willing to wake up early and potentially not be able to erg.
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