What Was Your Work Out Today?
Replies
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MAPS Anabolic phase 3 kicked my butt!!1
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Chest, triceps, 15 mins spin bike1
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1,440 steps up and down.
4 rounds for time with bands:
10 burpees
20 vertical to lat raises
50 jacks
20 chest press
50 butt kicks
20 row
50 high knees
20 curls
40 climbers
15 tricep press down
10 shoulder press
50 step toe taps
20 rear delt fly2 -
The usual kind of nonsense: Rowing machine, 3 x (2k on, 2' off/CD) with row in/out on the off bits, for 6675m total. Pieces SS at 2:35.6 average pace, 17spm, only 2:10 literally a couple bpm above 70% HR reserve toward the end, rest below.
Afterward, 42' unfun with dumbbells.🙄
Plus a few hanging knee lifts and standing side leg raises earlier in the day, for the amusement value.2 -
My foot hurt a bit in the morning, so I decided the best way for it to recover was to ignore the pain and load it.
- I did an hour's yoga before breakfast.
- I did 45 minutes pilates before lunch (work have started to put on these sessions for everyone.) I've not done it before; it felt kind of similar to yoga and so not too bad.
- I got a lunch and evening walk in, ending up on around 16,000 steps (it may be more, unlikely to be less - I smashed my Fitbit so this is a bit of a guess. I could use my phone, but I decided not to.)
- I hangboarded in the evening. I felt tired and sluggish at the start, but it ended up going pretty well. I did some pinch grip training, and ended up way below my maximum for this.
The foot stopped hurting during yoga, so my plan was a success. This was a bit of a surprise. Although I am a doctor, I'm not a medical one, and my self diagnosis tends to be: "You're fine. Carry on." It does sometimes work, but it's not foolproof.
The most egregious example of this not working entailed trying to walk home with two broken legs and concussion.2 -
Pain cave stuff. 8 minute X 4 with 3 minute rests. First two on LateralX (like a MaxTrainer but it goes side to side as well) and then last two on the Assault Bike.
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Nice cool-day bike trail ride for around an hour and a half with my rowing buddy Melissa (yes, biking by 2 rowers 😉), casual pace, with a stop for skim latte outdoors at the North end, before riding home.3
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Chest/Tri day
Incline BarW, 135/6, 185/6
225/4, 235/2, 245/1
205/6, 205/4
Flat BarW, 225/6, 245/4
275/1, 245/5
Deads 225/8, 315/8, 405/8
455/5
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HEading out for day 2 of phase 3 of MAPS anabolic....pray for me1
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50 min cardio2
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I did a hike of around 15 miles. My ankle was alright, mainly, so I may try some easy climbs tomorrow.2
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* 3 mile run
* dumbbell arm curls & various aerobic exercises
* And, currently sitting here get inspired by reading y'all's workouts as I pedal my stationary bike!2 -
Legs have been feeling so fresh lately 🤟3 -
amorfati601070 wrote: »
Legs have been feeling so fresh lately 🤟
I want to go to Paris. USA is boring rn
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I did an hour's yoga, and then did a 7 mile walk. My ankle was fine on these.
After lunch, I then had a go at climbing on my wall. My ankle hurt a lot whilst some moves, mainly jumpy ones with a lot of leg movement. So I mainly went for more static, easy routes. I was also afraid of falling and making things worse. I managed 45 minutes, which whilst not very long, was better than not climbing.
My hypothesis is that I'll be properly fixed by next weekend. I'm due to go scuba diving then, but it looks like it may be blown out.
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Bent over overhand rows
Lat pulldowns
Bent over underhand rows
Neutral grip lat pulldowns w handles
DB rows
Chin up grip lat pulldowns
Drag curls
Hammer curls
Reverse grip curls
20 minute spin2 -
Burpee ladder - start at a set of 20 until your sets become 0 for time. Suicides and driveway sprints.2
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9/20
Military BarW2, 135/8, 185/6*
205/3, 220/1, 185/4
Shrugs 135/8, 225/8, 315/8
365/8-2
L Raise BarW, 95/8, 115/8-2
L Press 2/8, 4/8, 6/8, 8/4
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I did a lot of diddley squats today...3
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Yesterday, Saturday, rowed bow in the double - Garmin says 7125m.
Today, 37 minutes with the dumbbells because I didn't do it yesterday 😆 (felt draggy, decided to sleep on it & do today).1 -
Yesterday's workout
Battle rope alternating waves 30 sec.
Tire deadlift x5
Tire farmers carry
Tire flip
Kettlebell swing x10
6 rounds
I puked a little this time at the end.1 -
About 7k rowing bow in the double. Forgot to tell Garmin to stop recording, so no more exact distance 😆, but that'll be close.1
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My gym is now open! Hooray! My first day back after all those months.
I decided to start out easy. I just did 30 minutes on a recumbent bike.1 -
Easy Steady State work again today -- 15 of rower (at 94 degrees, I took it really easy), 20 of LateralX and 20 on the AD Pro. I had been doing well on my 100 pushups 3X a week until Friday. When I don't get them done, I carry them forward. I backed up a bit this week and had to do 100 between last night and this morning. Still behind a bit so I have to do 200 tomorrow.
It's not that big of a deal doing them throughout the day.1 -
Rowing machine, 3 x (2k on 2' off/CD), 6605m total with rows in/out & CD, the usual just under 70% HR reserve intensity; then 43' fooling with the dumbbells.1
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Hangboarding. This went very well; I got around 12 seconds on the 12mm ledge, which is a personal best. I got 20 seconds with a 3 finger open crimp on the 21mm ledge.
I then did upper body lifts. I got 17 pull ups in a set, which may be a PB. I moved onto bench and military press, expecting to do well given how the other things had gone. In fact, they went averagely (55 kgs for a set of 5 bench; 35 kgs for a set of 5 press).
Ankle update: Rapidly loading or de-loading it makes it hurt; so I can't climb properly yet. Otherwise, it is fine.1 -
Just a short walk. It was very hot outside and I was having trouble handling the heat, and I thought it was probably too hot for the dogs.2
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Yoga (15min)
Stomach Vacuums (5min)
Grease the groove, every 30 minutes, 8 sets total (4 sets in the morning, 4 sets in the afternoon)...
1 handstand pushup, 5 pullups, 30 second handstand wall hold, 30 second dead hang and a 30 second hollow body hold...2 -
Took Tuesday off. Had a mild headache all day. Not sure if it's the smoke in the air or what but was just annoying enough not to want to push it.
Did 45 to 50 minutes lighter cardio today. Half on the LateralX and half on the Assault Bike. Really easy stuff.2
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