What Was Your Work Out Today?
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Team Body Project morning:
Repeat of "Totally Totally", then an early afternoon quick outdoor 1-mile walk.1 -
my office for one hour every day !
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50 Criss Cross Jump Rope
15 min walk 4 mph @ 8 incline
10 Dbell Snatch
80 Push-ups
40 Straight Leg Situps / Scissors
15/10/5
Leg Press
Mil Press
Calf Raises 3 x 18
Lateral Raises
Rope to Shins
Mule Kicks
Rev Flys
Goblet Squats
Dbell Deads
Front Raises
Dbell Shoulder ROM
Cable Squats
Dirty Shirley Abs (30 reps)
Situps/Rower/Knee Tucks/Mtn Climbers/Crunches/ Wipers/Hip Lifts/Supine Bike/ Leg Tucks/ Hanging Leg Raises1 -
60 min's on the treadmill, Hill Climb program.1
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No morning walk today....
but of course I started the day with Team Body Project!!:
- another round of TWT Day 1 - Sweatslinger
- then an early afternoon session of "Turbo 20's 2"
You inspired me a few weeks ago I tried a dance video by them!Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.
Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)
Quick downriver snap, post row, from the ramp to the club's rowing dock:
You are a badass2 -
10K on the rower again today. Starting to feel better on it -- more consistent again, HR was steady (all under 75% max HR) and I'm getting more consistent in form and speed. Still slow with low DF, but I'm getting more zip, up the rail off the drive, and feeling better about things. Felt fresh after 50 minutes and like I was holding back, even at the end. That's how you want to feel on Steady State sessions.2
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Wednesday morning with Team Body Project and a repeat of "Totally Triple". Go for the GOLD - always!!1
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Alex - good luck, hope it's all nothing serious.
My logging here has been poor, although I've remained reasonably active.
My Dad is not as serious as we thought. It may be cancer, but if so, it's a far less aggressive variant then we feared.
Sunday Medium sized walk, around 12 miles. I was slightly time constrained so couldn't do further.
Monday Climb over lunch. This was pretty poor - I was out of form.
Tuesday A evening walk of around 10 miles.
Wednesday Leg day. Many pistols, squatted 80 kgs for 2 sets of 10; deadlifted 100 kgs for 2 sets of 10. My body weight was 64 kgs in the morning.
I seem to be regularly be in a Fitbit Monday to Friday step challenge. I occasionally make an effort to win it - I did last week, with just over 100,000 total for the 5 days. I am unlikely to win it this week - I'm only in 3rd, and I have just over 50,000 for the three days so far.2 -
Easy steady state rowing machine, 2 x (2 on 2" off/CD) . . . then egregiously many freshly-baked homemade buttermilk biscuits with cherry-creme honey; another steady state 2 x (2 on 2" off/CD) . . . then very indulgent solo vegetarian Thanksgiving dinner, amounting to possible 10X the exercise calories. Heh. Worth it.
Total of 9,065m between the pieces, row in/out, and CDs.
@drmwc, so glad things are looking a bit better with your dad. Hope the news will continue to be as good as the situation allows!
@alexmose: You're sweet to say that, but . . . no, really not. 😆 I know you're still having challenges on the exercise front, but I hope you're finding things that keep you comfortable and contented, as much as possible. Hang in there, and keep on healing!2 -
Thanksgiving morning session with the infamous Team Body Project:
- another round of "Total 4"
- followed by a gentle "Cardio Breeze"
I've expressed my gratitude for daily movement and Team Body Project specifically many times before, but no amount of times will ever suffice. I admit I too often take for granted the gift of movement. I truly am blessed to have a body that is able to move, despite the mild aches and pains and fatigue. I am blessed to have suffered minimal injuries. I am blessed with the power of patient and timely healing.
I pray I, and we all, get plenty more years of enjoyable daily movement -- up to the day our time here comes to its close.
Happy, Joyful, Peaceful Thanksgiving - wherever you are.2 -
Taking two days off. My left shoulder was really hurting yesterday when I was cooking Thanksgiving (I'm the chef at home). Took today off too for good measure. I'm consistent but not obsessed about working out. When I have a pain I shouldn't, I take a break.
Happy Thanksgiving everyone. Matt -- really great news about your Dad!2 -
35 min / 7,446 m indoor rowing.........day 2 of the C2 Holiday Challenge2
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Black Friday with a Team Body Project "doorbuster"!! Morning movement is always a good deal
- "Real Start HiLo" with Momma!!
- repeat of "Cardio Conditioning 3" -- it's been a while since I've done one of the "Cardio Conditioning" sessions. I'll definitely need to revisit them more often. I feel like I might not have been as energetic this time around..
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First a 15+ minute warm-up and active stretching because I'm no longer 20 years old and can't jump right into it 😊
Chest/Back Day 1 of 2:
1.) 5 supersets of bench press followed by wide grip T-Bar rows - 12 reps each
2.) 5 supersets of incline bench press followed by weighted chin-ups - 12 reps each
2.) 5 supersets of dumbbell pullovers 12 reps each followed by cable crosses 20 reps each
4.) Hanging leg raises - 100 reps1 -
Around 7.2k rowing bow in the quad this morning, temp around 40F and overcast but nice flat water.
8672m rowing machine this evening, as 4 x 2k (with row in/out & CD as usual) at an easy steady-state li'l ol' lady suitable pace in the mid 2:30s on the pieces, and around 22spm, all under 70% heart rate reserve.1 -
7mi trail run.2
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Drywalling a basement ceiling.... If you know, you know!1
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Sliding into A grade again 😁😁🚴🚴
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Weekend dates with Team Body Project!!..
Saturday morning:- "Totally Tabata"
- followed by a 2-mile outdoor walk in the lovely sunshine
Sunday morning:- Real Start "Ultimate Tabata"
- and an early-afternoon brisk 1-mile walk, in yet another glorious day of sunshine
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Today was just cardio, but YESTERDAY I did most of my leg work 4x12,10,8,6 but on leg press I did a total of 200 reps. And paying for it today.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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12K meter row today in an hour and two minutes (so really slow but working to keep HR down under 70% max).1
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20 min yoga w Adrienne and 10K steps.2
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8903m rowing machine, the usual 4 x (2k on 2' off/CD) steady state.
Three overlapping goals: Shift the peak left of center on the power display on each stroke, feel the lift/decompression between glutes/seat (ideally through all 3 phases of the drive, but arms is challenging), don't push so hard it's over-fatiguing 😉 . . . all while listening to depressive Jason Isbell songs (not sure there are any other kind?). Oh, and keep HR below 70% reserve, which I did for all but 2 seconds, according to Garmin 😆, but maybe that's the same as that "don't push so hard . . . .".1 -
More drywalling1
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Climbed for 90 minutes. It was mixed session, I was pretty strong but moving a bit incompetently.1
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Jillian Michael’s 30 Day Shred! Is that log-able on MFP?1
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20 min's elliptical
15 Leg Tucks
15 KBell Swing
15 Squat Press
80 Push-ups
12/9/6
Shrugs
Bicep Curls
Lat Pulls
Waiter Curls
V Bar Pulldowns
Hammer Curls
Iso Pulldowns
Rope Curls
Seated Row
Straight Bar Pulldowns
Rev Grip Curls
Sporty 40 Abs
Situps/Rower/Flutter Kicks/Hip Lifts/Crunches/
Supine Bike/ Mtn Climbers/Heel Taps/ Knee Tucks/ Rope Crunches1 -
healthierorbust wrote: »Jillian Michael’s 30 Day Shred! Is that log-able on MFP?
I'd probably put it in as calisthenics or similar.
30 minute row today and 20 more on the Assault Bike (50 total). Started out a bit too hard on the rower, so took it easy on the Assault Bike.2 -
Hangboarding. It was a very good session. I got 10 second repeaters on the 15mm ledge, and a 10 second hang on the 12mm ledge.
I finished up with 60 kgs finger curls.1
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