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What Was Your Work Out Today?

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  • rainbow198rainbow198 Posts: 2,083Member Member Posts: 2,083Member Member
    An active rest day for me. LISS cardio (2 mile walk), a 15 mins. barre-inspired workout and lots of deep stretching this morning. No PM workout.

    Feeling great!!!!
  • jhanleybrownjhanleybrown Posts: 203Member Member Posts: 203Member Member
    Easy Z2/Z3 spin for 50 minutes.

    Recovery/step back week which I am due for. No hard stuff this week. Huge overload week last week at the end of a 4/5 week build. Felt wrecked Mon/Tues but starting to feel better today. Excited for a week of lower key exercise.

    Stuck on a stubborn weight plateau. Although weight is weirdly consistent (*exactly* the same every day).

    Hope to get 45 minutes of walking in rest of day.
  • happysquatterhappysquatter Posts: 38Member Member Posts: 38Member Member
    My workout was broken into two but basically

    Squats
    Bench
    Pendlay Row all for 3x5

    Plus Snatch Grip Deadlift
    And supersets of body weight dips, back extensions and lying face pulls.
  • AngryBeckyAngryBecky Posts: 21Member, Premium Member Posts: 21Member, Premium Member
    I did my morning yoga and then ran 3 miles after work. I’m getting back into running (a little) and I felt powerful today:)
  • keane2018keane2018 Posts: 35Member Member Posts: 35Member Member
    Today I focused on chest and triceps and then ran a mile.
  • AnnPT77AnnPT77 Posts: 13,288Member Member Posts: 13,288Member Member
    SameSameSame 9,689 C2 rowing machine meters (inc. row in/out and CD meters); easy to moderate steady state (2:31.8 @ 19spm for the core 8k); overall 58% Z3, 21% Z4, remainder lower.

    Feel reasonably good about HR drop from 151 peak down to sub-aerobic 125 in less than 2 minutes entirely while still steadily rowing the cool-down (albeit at around a super-slow 3:00 split ;) , then to 101 quickly when I stopped. ).
  • firef1y72firef1y72 Posts: 1,562Member Member Posts: 1,562Member Member
    Wednesday.

    30min Speed work session with PT - Combination of fartlek and resistance band

    45min PiYo class

    50min Disco Zumba
  • Mark_C81Mark_C81 Posts: 48Member, Premium Member Posts: 48Member, Premium Member
    Chest and back 30 min on stairmaster.....my butt hurts
  • Finafoshizzle93Finafoshizzle93 Posts: 127Member Member Posts: 127Member Member
    45 min spin class
  • imforndimfornd Posts: 414Member Member Posts: 414Member Member
    Shoulders Biceps Core 20 minutes cardio after work today 80 Minutes or so
  • drmwcdrmwc Posts: 265Member, Premium Member Posts: 265Member, Premium Member
    I played underwater hockey for 1 hour. It was good, although I only got 3 goals. I was a lot less drained than the previous time I played, 6 months ago.
  • AnnPT77AnnPT77 Posts: 13,288Member Member Posts: 13,288Member Member
    Spin instructor out of town, turned out no sub found. Another guy and I cycled for a while (no music, so more LISS/MISS (mostly Z3) vs. usual varied intensity intervals. Broke off after about 35 minutes to get home early and start on the 8,698 rowing machine meters, since I have a doctor's appointment early afternoon to get to. Rowing also mostly Z3, 2:35.3 @ 21 for the 8k actual workout.

    Feeling very low energy (short sleep again), but HR seems to be tending a few beats lower for the same split, compared to when I started indoor season a few weeks back.
  • sammie754sammie754 Posts: 13Member, Premium Member Posts: 13Member, Premium Member
    I'm playing Wallyball tonight. 1 hour with no breaks is a kick as work out. I can burn about 500 in that hour.
  • MikePfirrmanMikePfirrman Posts: 1,132Member Member Posts: 1,132Member Member
    I wanted to get in this months ITC (inter club challenge) in early for my indoor rowing club. They picked a 2K TT, likely because many of them are in some high end races this month, including the BRIC (British Rowing Indoor Championship). Great for them, not so great for me! I hate 2K TT, especially when I just took 10 days off with that outpatient procedure (a cyst removal under my arm).

    Anyway, was a beautiful day, was debating doing an easier 4 X 2K set, but ended up going out faster so just went for it on the first set. Not much compared to where I was two years ago (low 7:00s), but first time under 8 minutes in over a year on a 2K, so I guess I'll take that. Did 20 minutes slower afterward as a C/D. No warmup, which is kind of stupid, but mentally I just wanted to get this one done. The other required row this month is a sprint set, which are fairly fun to do.

    First pic is the view of the mountain with the snow on it from where I sit on the deck. Today was around 60 degrees and sunny. Snow where I like it -- 15 miles away up on the mountain.

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    edited December 2019
  • AnnPT77AnnPT77 Posts: 13,288Member Member Posts: 13,288Member Member
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:
  • drmwcdrmwc Posts: 265Member, Premium Member Posts: 265Member, Premium Member
    I saw the band New Model Army, and was in the mosh pit for 2 hours. I got 15,000 steps in at the gig (according to my phone), and will be bruised everywhere tomorrow. Good times.
  • surfbug808surfbug808 Posts: 246Member Member Posts: 246Member Member
    Usual stretching... 60 min plus some activation/wake-up/warm-up exercises (planks etc)
    And for fun also, surfing about an hour
  • surfbug808surfbug808 Posts: 246Member Member Posts: 246Member Member
    Forgot... the other day went to the gym again for a session with the trainer also... upper body workout and more abs!
  • MikePfirrmanMikePfirrman Posts: 1,132Member Member Posts: 1,132Member Member
    AnnPT77 wrote: »
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:

    Thanks Ann, but I had the DF set to 113 and I'm in pathetic aerobic shape, so that's all I could muster! When I set my PB, which will be two years ago this January, I was at a 103 DF but at 28 SPM. So some of that could be attributed to higher DF, but most of it is I'm just not at the same level aerobically. If I could get that 113ish to 115 DF row down closer to 7:20, that would be great. I race better, though, at a lower DF. I have a feeling it's going to take me most of this year to do that. My strength isn't there either.

    I did start something new yesterday. On hard rowing days, I'm going to do at least 50 or so consequetive KB swings. I did only 20 lbs yesterday and was really sore. I have a 53 lb (25 kg) KB. I'd like to work up to 100 to 150 heavy KB swings every harder row day on top of the row. I really think that will help me build back the strength.
  • AnnPT77AnnPT77 Posts: 13,288Member Member Posts: 13,288Member Member
    AnnPT77 wrote: »
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:

    Thanks Ann, but I had the DF set to 113 and I'm in pathetic aerobic shape, so that's all I could muster! When I set my PB, which will be two years ago this January, I was at a 103 DF but at 28 SPM. So some of that could be attributed to higher DF, but most of it is I'm just not at the same level aerobically. If I could get that 113ish to 115 DF row down closer to 7:20, that would be great. I race better, though, at a lower DF. I have a feeling it's going to take me most of this year to do that. My strength isn't there either.

    I did start something new yesterday. On hard rowing days, I'm going to do at least 50 or so consequetive KB swings. I did only 20 lbs yesterday and was really sore. I have a 53 lb (25 kg) KB. I'd like to work up to 100 to 150 heavy KB swings every harder row day on top of the row. I really think that will help me build back the strength.

    Lots of people just head into the 30s and just thrash. I know you're working your way back after some challenges, and that's great. 24, even 28, is IMO a sign you're going for pace in a smart way.

    30-something can be fine for people who have the technique and endurance to carry the full power there . . . but way, way more people race at 30+ than are advantaged (in the moment or developmentally) by doing so, IMO.
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