What Was Your Work Out Today?
Replies
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Shoulder day - upright row, overhead press, and lat raises. Also did quite a few squats (just body weight) - about 100.
30 min cardio (elliptical trainer) and my step count is 14,000
Not a bad day
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Another walk, 4.59mi at a comfortable trudge (3.3mph average according to Garmin - still a little stiff/slow, I guess).
Later, rowing machine, 1 x 1k with 2' row-out, 2:24.6 pace at 25spm on the piece.
That was kind of a warm up, after which I did another couple of Silver Sneakers self-assessments (standing & sitting posture), and a sort of stretchy video from the same source.
A few mini-snack exercise things through the day: Three sun salutations in AM, 3 x 15 of both standing hip abduction and adduction (using circular exercise tubing anchored to a heavy table's leg), 20 x side leg raises R & L.1 -
Easy 45 min recovery spin on bike today.
Power profile test tomorrow.1 -
Meeting up with the PT this afternoon.1
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Lower body M&S 4 day DB only program. Wow I thought it looked light on volume but I am beat!1
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100 Fwd Jump Rope
500m row
60 sec Sprint
500 m row
90 sec sprint
Stair Circuit (every/other/sideways L&R/ Bunny Hop)
5 min run @ 8 mph
500 meter row
100 Jump Rope
100 meter 180# Tire Flip
100 Meter 80# Dbl Carry
100 meter 180# Tire Drag
Stair Circuit
1 min FULL SEND SPRINT
1k Row1 -
25 minutes on the elliptical1
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Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Decline bench sit-ups2 -
Did a power profile test on the bike trainer today. 75minute session.
After a bunch of warm up drills, the test measured 5 min, 1 minute and 10 second max power output. The data is combined with results from the FTP test to develop my power zones for the next training block.
1000 yd swim speed test tomorrow, then back to regular training sessions next week.2 -
jhanleybrown wrote: »Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.
Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data.
I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.
Post how the FTP test goes. I've done the 20 min version about 4 times in the last year...hard. I probably should retest right now...but can't get myself to do it. I've liked doing it using the Peloton app with Matt Wilpers because he talks you through pacing while egging you on not to give up...
My outdoor riding group rode early today. Icy and I'm an ice wimp so I Zwifted indoors. Metric century in Z2 with Cadence pace group. Kind of a cheap metric but ill take it!!!
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CX WORK core workout but it felt very easy.2
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jhanleybrown wrote: »jhanleybrown wrote: »Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.
Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data.
I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.
Post how the FTP test goes. I've done the 20 min version about 4 times in the last year...hard. I probably should retest right now...but can't get myself to do it. I've liked doing it using the Peloton app with Matt Wilpers because he talks you through pacing while egging you on not to give up...
My outdoor riding group rode early today. Icy and I'm an ice wimp so I Zwifted indoors. Metric century in Z2 with Cadence pace group. Kind of a cheap metric but ill take it!!!
This was my first FTP and profile test in a year. I don't expect to be thrilled with my results. I usually test quite a bit better after about 8-10 weeks of structured work. Will see what my coach says and let you know.
Its been very cold here as well. Low 20's and windy so all riding indoors lately. I'm going to solve the cabin fever by taking a cycling trip from Miami to Key West in 4 weeks, then returning to Miami for a triathlon in March and more cycling around the Keys.1 -
15 min Elliptical
15 KBell Swing
80 Push-ups
15 Pull-ups
50 Hanging Leg Tucks
10/5/8/4
Bench
Iso Curls
Overhead Press
Mid Cable Flys
Rev Grip Tricep Exts
Waiter Curls
Chest Press
Rope Ext
Hammer Curls
Low Pulley Flys
Kickbacks
Rope Curls
Land Mine Press
Rope Crushers
Sinister Abs (70 reps)
Crunches/Flutter Kicks/ Knee Tucks/ Supine Bike/Mtn Climbers/Situps/ Hip Lifts/ Rev Situps2 -
Rowing machine. Before midnight, 2 x (2k on, 2' off/CD) at avg 2:28.1 pace, 22spm. After midnight, one more of the same, at avg 2:33.9, 18spm. (Had to check on dinner in the oven in between 😆 so paused everything.) Total 6793m.0
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Back from vacation (which wasn't much but walking to the beach and being locked down -- nice to see the ocean, though!).
Rainy day in Tucson today -- did a 10K row on the deck in the cold rain. Steady State work (all under 150 HR or 78% max HR).1 -
Swim test and long run today.
Last fitness test of the week was a 1000yd swim speed test. Warmup laps, then continuous 1000 yd swim test. This really exposed my need for endurance work in the pool.
After a quick break, did a 1:25:00 Easy paced trail run. Beautiful setting to run, but cold. 19 degrees and windy. Water and electrolyte bottles kept freezing, lol!
Rest day tomorrow. 245 days until IM Chattanooga.
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5k row. 23:04 running time.2
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On the flats today
Speeeed deemoon
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amorfati601070 wrote: »On the flats today
Speeeed deemoon
That's really pushing the pedals! Nice ride.
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FitNotes Workout - Monday 25th January 2021
** Overhead Press **
- 45.0 lbs x 12 reps
- 55.0 lbs x 8 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 8 reps
** Seated Dumbbell Press **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
** Dumbbell Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Arnold Dumbbell Press **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Dumbbell Hammer Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Standing Dumbbell Shoulder Press **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Zottman Curls **
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
** Farmer's Walk **
- 25.0 lbs x 2 reps
- 25.0 lbs x 2 reps
- 25.0 lbs x 2 reps
** Dumbbell Shrugs **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
** Hammer Strength Bicep Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Hammer Strength Shoulder Press **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 10 reps
** Ab Coaster **
- 40.0 lbs x 36 reps
- 40.0 lbs x 36 reps
- 40.0 lbs x 36 reps
** Lateral Machine Raise **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Rear Delt Machine Fly **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
** Shoulder Press Machine **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Stationary Bike **
- 5.0 mi - 25:00
** Elliptical Trainer **
- 5.0 mi - 35:00
Felt good 🙂1 -
Got a bit excited about yesterday's leg day so my core is very wiped from front squats. Rest day and steps. Tomorrow will be upper body.3
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Chef_Barbell wrote: »FitNotes Workout - Monday 25th January 2021
** Overhead Press **
- 45.0 lbs x 12 reps
- 55.0 lbs x 8 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 8 reps
** Seated Dumbbell Press **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
** Dumbbell Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Arnold Dumbbell Press **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Dumbbell Hammer Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Standing Dumbbell Shoulder Press **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Zottman Curls **
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
** Farmer's Walk **
- 25.0 lbs x 2 reps
- 25.0 lbs x 2 reps
- 25.0 lbs x 2 reps
** Dumbbell Shrugs **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
** Hammer Strength Bicep Curl **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Hammer Strength Shoulder Press **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 10 reps
** Ab Coaster **
- 40.0 lbs x 36 reps
- 40.0 lbs x 36 reps
- 40.0 lbs x 36 reps
** Lateral Machine Raise **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
** Rear Delt Machine Fly **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
** Shoulder Press Machine **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Stationary Bike **
- 5.0 mi - 25:00
** Elliptical Trainer **
- 5.0 mi - 35:00
Felt good 🙂
Wow you are FIT!!0 -
40 minute Steady State (SS) cardio session today. Started on the rower on the patio but was too cold, which is very rare here. We've had driving rain the past two days with low to mid 40s and 30 plus MPH winds. Nasty stuff, so although I set up my garage floor till late last night, I got a late start, so I just did the AD Pro bike for 40 minutes -- all around 68% of max or lower.
Last night I cleared the garage floor and organized for 3 hours -- sore from that.3 -
Rowing machine, 3 x (2k on, 2' off/CD), everything kind of medium (2:34.2, 21spm, <70%HR), 6699m total. Still experimenting with Silver Sneakers videos, did sort of a strength-y (?) one, very easy. Oh, yeah - and some sun salutations.1
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It's been a while since I logged here. I've been working out, but logging seems to be hard. My last few have been:
Friday Miraculously, I had no meetings over lunch and it was sunny, it a little cold. I climbed. It was very good - I was on form.
Saturday I went round my little brother's, who also has a climbing wall in his garden. It was a good session - my best on his wall for a while (or possibly ever).
Sunday I did an hour's yoga and a reasonable length walk in the morning. I did upper body lifts in the evening- Bench 3 sets of 10; 50 kgs
- OHP, 2 sets of 10; 35 kgs
Monday I did leg day:- Squat 3 sets of 10; 80 kgs
- Deadlift, 2 sets of 10; 100 kgs
It's been cold.
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Swim session this morning:
warmup: 400 easy
kick set: 2 x100 w/fins/board/snorkel
drills: 4x50 "6/3/6" drill
2 x 50 - scull25/swim 25
Threshold/VO2: 2x100 w paddles/snorkel/pull buoy
active set: 10 x 100 pacing w/40 sec recovery
cooldown 200 ez.2 -
Upper body session today. Felt easy but we shall see how I feel tomorrow!!1
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Rest day today... my uterus wasn't feeling it. 😕5
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Snow removal for 2 hrs yesterday and today3
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Dumbbell Squats
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press2
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