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What Was Your Work Out Today?

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  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Tuesday madness.

    30min session with trainer - today we used the mini trampoline. My legs were well and truly destroyed by the end. Bouncing on the trampoline, then squat jumps then shuttle run. Absolutely brutal.

    Benching - still doing my main sets at lower weight, higher rep, slow paused reps. [email protected], then did 5 reps each of 27.5/30/32.5/35/37.5/40/42.5/45kg. Finished with incline dumbbell bench, flies and decline dumbbell bench.

    20 min yoga for runners, more of a stretch than anything else.

    45min zumba class.

    15min benchmark run, as part of my half marathon training.

    Beachbody on demand insanity max circuit, omg so hard, squat push ups, single leg shoulder push ups....

    50min boxercise class, the instructor had got stuck in traffic and hadnt done insanity so had far too much energy.
  • AnnPT77AnnPT77 Member, Premium Posts: 16,742 Member Member, Premium Posts: 16,742 Member
    Spin class and the slowly-progressing light strength sets, as per routine.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    45 min stretch/warm-up
    60 min strength training
    30 min stretch/cool-down

    hot tub, cold plunge and sauna!
  • nighthawk584nighthawk584 Member Posts: 1,968 Member Member Posts: 1,968 Member
    Tues, 11/20: Full body weight training (minimal rest between sets), 30 min spin bike
    edited November 2019
  • J72FITJ72FIT Member Posts: 5,603 Member Member Posts: 5,603 Member
    1/19

    20 minutes of jump rope.
    1 minute with a 1/2lbs rope, rest 15 seconds, 2 minutes with a 1/4lbs rope, rest 15 seconds and repeat 6 times...
    edited November 2019
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Weight lifting class: goblet squats (lord knows how many), OHP, and a bunch of power cleans. I wanted to move up to 115lbs on the power cleans, but ended up doing a bunch at 95 to work on technique and a handful at 115, which was a very good plan.

    I saw my physical therapist yesterday for the first time for my current bout of knee issues and she is saying no to back squats for the time being and yes to goblet squats and squats with a hex bar.
    edited November 2019
  • MikePfirrmanMikePfirrman Member Posts: 1,965 Member Member Posts: 1,965 Member
    We are having quite the Fall weather for Tucson -- 3 days of rain, unheard of for Fall! So with my rower being in the shed outside, I decided to just do an hour on the AirDyne Pro (Assault Bike). It was a SS session, so I didn't push hard the whole time -- held a 178 Watt average for the hour very comfortably.

    An hour on an Assault Bike is tedious for sure!
  • bourbon_n_barbellsbourbon_n_barbells Member Posts: 424 Member Member Posts: 424 Member
    I swam this morning. I'm teaching a Bootcamp class tonight.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Wednesday.

    Pull up work as given to me by my PT. So activation using bands, band assisted pull ups, trx pull ups and then lat pull down to finish off. Have to say that could really feel the difference doing the activation first. And I am currently suffering with Doms in my back (think from Monday), didnt even know you could get DOMS in your back

    7km comfortable paced run, in the dark. Getting a lot more comfortable with running in the dark, still not fully confident but getting there.

    PiYo - still love this class and find it so helpful

    Zumba - my fun class
  • CentaurusSoterCentaurusSoter Member Posts: 429 Member Member Posts: 429 Member
    Passed out after the Gym. Typing up notes from this morning now.

    Day 0020:

    Stretching
    10:38 - Added in more stretches.

    Cardio Warmup:
    Treadmill
    03:30 - 0.4 Miles - Right Calf started threatening to cramp. Figure potassium must be very low today. Had to stop before getting my mile done. Which really stunk, since I was going at a good clip and feeling great.

    Perfect Squat Machine - *Maintain*
    03 x 15 Reps - 02(45) + 02(10)
    Knee needed a break. Felt good with lighter weight.

    Hanging Leg Raise - *Maintain*
    03 x 15 Reps - Tired. Felt like this set really worked me today. Will continue to maintain and knock these out.

    Leg Press - *Maintain*
    03 x 15 Reps - 04(45) + 02(10) + M
    Sore Abs, sore hip. Weight felt good. Fast and steady sets.

    Glute Press - *Maintain*
    03 x 15 Reps - 160lbs Both Sides
    160lbs finally felt like I was really working to do 3 sets of these. Will continue to do 160lb sets on both sides.

    Leg Curl - *Maintain*
    03 x 15 Reps - 110lbs
    Could do more weight but I feel like I would be putting myself into the realm of hamstring injury if I do. Prudent to maintain.

    Abdominal Machine - *Maintain*
    03 x 15 Reps - 60lbs
    I do my Ab Work with every workout as my core is my long term concern. 60lbs had the warble of possibly cramping if I overdid it. 60lbs and 03x15 reps seems to be managable.

    Standing Calf Lift - *Maintain*
    03 x 15 Reps - 02(45) + 02(25)
    Felt tight in calves. Had that cramp flag during cardio warmup. Stretched overall really well. Kept on stretching throughout my entire workout.

    Vertical Leg Raise - *Maintain*
    01 x 10 Reps - Did full set, but felt like I didn't have a good control on my core while doing the lifts. Practice, practice, practice, and some time.

    Leg Extensions - *Reduce to 140lbs and Maintain 02 Weeks*
    03 x 15 Reps - 150lbs
    Dunno about this. 150lbs feels like it might be a bit much on the knees with the way this exercise is designed. Can handle more weight, but seems prudent not to push it.

    Deadlifts - *Replace or Maintain*
    03 x 15 Reps - 02(45)
    This just feels off. Might replace this for a bit and focus on my Squats and Leg Press with Core Work. Feels like if I don't get these right, and even if I do, I'm risking a back injury. Might just reduce to a single set.


    Ab/Aduction - Removed Exercise as it was.. off. Tried a new varient of this using a bench and the floor while lifting myself with 1 leg. Felt like it was temping injury.

    Cardio:
    02:00 - No idea. Had to stop as my right calf really tried to start cramping once I went over 4.5mph. Could not stretch my way out of that cramp.

    Overall:
    Felt tired, good, and need to work on my exercise order again. Just not as optimal as my Arms Day workout is. Cramping risks kept me alert. Really going to focus on resting, rehydrating, and getting my potassium and protein on this rest day. I do feel good that I hit my exercise reps without having to fully stop and do 1 rep at a time set workouts.

    Thoughts:
    I am debating switching to a higher-rep Squat, Press, and Crunch set. Maybe something like:

    Squat
    01 x 20 Reps
    Leg Press
    01 x 20 Reps
    Glute Press
    01 x 20 Reps
    Abdominal Machine
    01 x 20

    *Increase Weight*
    Squat
    01 x 20 Reps
    Leg Press
    01 x 20 Reps
    Glute Press
    01 x 20 Reps
    Hanging Leg Raise

    *Increase Weight*
    Squat
    01 x 20 Reps
    Leg Press
    01 x 20 Reps
    Glute Press
    01 x 20 Reps
    Abdominal Machine
    01 x 20

    Just an idea.

    Good luck to everyone else!
  • AliNouveauAliNouveau Member Posts: 35,985 Member Member Posts: 35,985 Member
    Wanted to go for a walk but the physio spot after me cancelled so I got extra time

    So rehab exercises and I'm pleased to have made progress. Goal achieve with one range and almost achieved with the other!!! I didn't think this possible last week
  • Finafoshizzle93Finafoshizzle93 Member Posts: 152 Member Member Posts: 152 Member
    45 min elliptical

    30 min weights including:
    KB Swings
    Burpees
    Lunges
    Walking lunges
    Leg curls
    Clamshells
    Bosu ball squats

    Stretch & foam roll
  • jhanleybrownjhanleybrown Member Posts: 230 Member Member Posts: 230 Member
    45 min powerzone spin ride. Little bit of yoga.

    Get a break from my (no) alcohol diet on Thanksgiving. *very* excited. Have gotten to pre Thanksgiving goal weight but want to push this week to account for possible Thanksgiving backtracking.
  • AnnPT77AnnPT77 Member, Premium Posts: 16,742 Member Member, Premium Posts: 16,742 Member
    Rowing machine, 1 x 2K on 2' CD before breakfast; 2 x 2K on, 2' semi-break during & CD after, in afternoon. Trying to hold HR under 140 (about 70% heart rate reserve, so pretty easy, mostly Z3). Costs only about 10" in split (so 40" per 2K), but saves around 20bpm or so in HRavg/max, and is noticeably less challenging/tiring, not that the faster pace is terribly difficult.

    Interesting. But I still hate going over 2:30 :lol: .
  • janicemlovejanicemlove Member Posts: 49 Member Member Posts: 49 Member
    30 mins on the TM and then 30 minutes lifting (legs + core, and a couple of upper body things just to stretch out my back). Easy lifting with lower weight, I worked 80 hours last week so I'm taking it easy right now. It was more of a mental self-care day than anything.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    30 min wake-up stretches/foam roller
    30 min walk a mile and back to get groceries on foot

    after work, headed to gym:

    20 min stretching/warm-up
    60 min strength training - squats, abs, PT
    5 min cool-down stretches

    break

    60 minutes yoga
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Erg practice: 21min. 1' at around 2:07/1' at around 2:11. No rest open rate. It was based off of our 5k.

    I suspect I would have had a faster 5k test on these ergs...funny what clean ergs will do. It also seems as though my shoulder pain only flairs up when I use the ergs at my uni's gym. Again, very dirty poorly maintained ergs vs clean well maintained ergs.
  • nighthawk584nighthawk584 Member Posts: 1,968 Member Member Posts: 1,968 Member
    Wed 11/20: 100 pushups (40,20,20,20) & 40 min spin bike
  • tirowow12385tirowow12385 Member Posts: 699 Member Member Posts: 699 Member
    Ran a 5k at the park
  • drmwcdrmwc Member, Premium Posts: 500 Member Member, Premium Posts: 500 Member
    I am at a conference. I ducked out of yesterday's sessions to go climbing.

    I did 90 minutes. It was fun. I got most routes I tried. The one I failed on had its crux at the top, do I fell from distance a number of times before moving on.

    I mis-judged the distance to the gym, so I got slightly over 28,000 steps in.
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