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What Was Your Work Out Today?
Replies
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Wasn't feeling great and it was too cold (again) to workout outside, so did a hard/short interval set inside on the LateralX and AD Pro (Assault Bike). 2 minutes easy/moderate, 2 hard as sustainable, repeat X 12, C/D for the remainder of the hour @ 70% max HR. On the LateralX (glorified elliptical/stepper), I got up to around 88% max. On the Assault Bike, got up to 92 or 93% max, so good workout considering I had a slight headache going into it. Those can go either way -- either you feel better after or you feel like garbage after. Luckily, today was the former. Think I had a slight sinus headache from the rain, sleet and snow here -- something that's lovely here because it's all up on the mountains mostly.3
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Chest day, so a lot of bench press and pushups. Also did a 50min cardio session on the elliptical.0
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Leg day. Killed it! looking forward to a rest day tmrw
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FitNotes Workout - Wednesday 27th January 2021
** Seated Calf Raise Machine **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
** Deadlift **
- 135.0 lbs x 8 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
** Pendlay Row **
- 45.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
** Deficit Stiff Leg Deadlifts **
- 65.0 lbs x 12 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
** Hammer Strength High Row **
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
** Hammer Strength Lat Pulldown **
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 8 reps
** Hammer Strength Row **
- 55.0 lbs x 8 reps
- 55.0 lbs x 12 reps
- 55.0 lbs x 12 reps
** Seated Cable Row **
- 88.0 lbs x 10 reps
- 88.0 lbs x 12 reps
- 88.0 lbs x 10 reps
** Vertical Row **
- 85.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 85.0 lbs x 10 reps
** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
** Cable Lat Pulldown **
- 88.0 lbs x 8 reps
- 88.0 lbs x 8 reps
- 88.0 lbs x 8 reps
** Glute Press **
- 65.0 lbs x 24 reps
- 65.0 lbs x 24 reps
- 65.0 lbs x 24 reps
** Back Extension **
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
** Stationary Bike **
- 5.0 mi - 25:00
** Elliptical Trainer **
- 5.0 mi - 35:00
** Running (Treadmill) **
- 0.75 mi - 25:002 -
Short easier one today.
Rowing 500m X 4 paired with decline bench sit-ups. 2-3 min rests.1 -
Chef_Barbell wrote: »FitNotes Workout - Wednesday 27th January 2021
** Seated Calf Raise Machine **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
** Deadlift **
- 135.0 lbs x 8 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
** Pendlay Row **
- 45.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
** Deficit Stiff Leg Deadlifts **
- 65.0 lbs x 12 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
** Hammer Strength High Row **
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
** Hammer Strength Lat Pulldown **
- 90.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 8 reps
** Hammer Strength Row **
- 55.0 lbs x 8 reps
- 55.0 lbs x 12 reps
- 55.0 lbs x 12 reps
** Seated Cable Row **
- 88.0 lbs x 10 reps
- 88.0 lbs x 12 reps
- 88.0 lbs x 10 reps
** Vertical Row **
- 85.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 85.0 lbs x 10 reps
** Lying Leg Curl Machine **
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
** Cable Lat Pulldown **
- 88.0 lbs x 8 reps
- 88.0 lbs x 8 reps
- 88.0 lbs x 8 reps
** Glute Press **
- 65.0 lbs x 24 reps
- 65.0 lbs x 24 reps
- 65.0 lbs x 24 reps
** Back Extension **
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 80.0 lbs x 12 reps
** Stationary Bike **
- 5.0 mi - 25:00
** Elliptical Trainer **
- 5.0 mi - 35:00
** Running (Treadmill) **
- 0.75 mi - 25:00
that cardio powerrrrrrr she strong2 -
Scheduled for the weight room at 4:302
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35 min's hill climb Tuesday afternoon after scooping snow
60 min's scraping then scooping snow that was frozen to the driveway and sidewalk...1 -
Quick spin
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Basically the same row as the last one, 3 x (2k on, 2' off), medium-ish. And the sun salutations.1
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Rest day, baby. Legs are sore and hip could use a stretch. Less sitting today, please!!3
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First workout this afternoon with the "back to fitness" program on Zwift...probably an easy free ride afterwards. Three mile walk this morning.2
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Been outta commission and off the reservation for almost 2 months it seems. Got back in to the swing of things this week:
Monday-
1.5 miles jogging
Yoga
Tuesday-
0.5 mile warmup
Circuit Training (3 rounds)
Wednesday-
1.75 miles jogging
Yoga
Thursday-
0.5 mile warmup
Circuit Training (3 rounds)
My pull-ups went from 10+ per round to 5 or 6. Ouch. Atrophy is a *kitten*!
EDIT: Plus an un-Godly amount of snow shoveling ALL WEEK!2 -
60 minute trainer ride yesterday. Focus was on maintaining steady power at different cadences.
Today was a running day. 15 min warmup pace, then 6x 45 sec Hill repeats, 10 min recovery jog, 6 x 45 sec Hills, then 15 min cooldown.2 -
5K on the rower -- went out too hard on the HR. Was going to cool down on the Assault Bike but my daughter or wife had ripped the one foot strap off and I had to fix it. Of course they didn't notice it. Probably for the best as I could use an easy day.2
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Rest day, baby. Legs are sore and hip could use a stretch. Less sitting today, please!!
I've felt that pain. Rest days are key.
FWIW: Over the last month I've been using a VariDesk to work while standing, and I've really noticed a reduction in my chronic hip flexor tightness. When not standing, I use an "active chair" which is like sitting on a gas operated pedestal with a seat mounted on top. The pedestal moves in all directions like a joystick. The chair prompts core muscle engagement and better posture is required to remain comfortable on it. Helps an old dude like me to remain upright.
3 -
Rest day, baby. Legs are sore and hip could use a stretch. Less sitting today, please!!
I've felt that pain. Rest days are key.
FWIW: Over the last month I've been using a VariDesk to work while standing, and I've really noticed a reduction in my chronic hip flexor tightness. When not standing, I use an "active chair" which is like sitting on a gas operated pedestal with a seat mounted on top. The pedestal moves in all directions like a joystick. The chair prompts core muscle engagement and better posture is required to remain comfortable on it. Helps an old dude like me to remain upright.
Love a good VariDesk!! Luckily today is a slow week so I've been getting 14K steps a day!1 -
2k row.2
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Rock climbing at the climbing gym! (Short day though because I ripped up the side of my fingernail getting overly ambitious with a dynamic move, then couldn't get the bleeding under control). At least we made it in for a bit, climbing is always a good end to a busy day.2
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Rock climbing at the climbing gym! (Short day though because I ripped up the side of my fingernail getting overly ambitious with a dynamic move, then couldn't get the bleeding under control). At least we made it in for a bit, climbing is always a good end to a busy day.
Nice! I can't wait for gyms here to reopen. I built a woody in my garden, but it's not really useable when it's raining as the holds are too greasy.
I did some hangboarding yesterday, building up to 15 seconds on the 15mm ledge in a repeater. (I did 15 seconds on, then rested a minute, for 5 reps.)
I then did 3 set of 5 finger curls, 60 kgsl; and 2 sets of 10 bench press, 50 kgs.1 -
0.25 mile walk (warm-up)
1.50 mile run
0.25 mile walking (catch my breath)
0.75 mile run
0.25 mile walk (cool down)
3.00 miles total
Plus some yoga/stretching/cool down because, well, just because! 😉1 -
Started out with 20 minutes of elliptical then completed the following weightlifting session. Bicep/Back day. (low weight-high reps)
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Very quick upper body session today1
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PT session at 4...never know what she's going to bring.1
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Sydney Cummings workout (glutes)
A second 30 minute Sydney Cummings workout (cardio and abs) I did with my son at “recess”.
7.5 km walk with my BFF.2 -
2500m X 3 at threshold w/ 3 minute rests -- like 11 minute sessions, as hard as sustainable, then 3 rest. Hit 93% max on the last one. Felt easier to stay at 90% max, so I'm starting to acclimate well to pain again. All around 2:16 pace.3
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Howdy, folks!!
So, it has been quite some time since I've posted in this thread.
It would be a bit extraneous, I think, to try to catch up on recording all the daily movement regimes I failed to post here, so I'll just summarize it:
I continued with my usual Team Body Project morning/early afternoon dates. I aim for at least 30 minutes every day - some days I do an hour. Some days I do one session, others I do two (and the rare three), but my workouts typically last between 30 and 60 minutes.
I stuck to my routine until almost two weeks ago, when I somehow broke a rib. (!!)
Since my injury, I haven't "pressed play" like I usually do. In fact, and I dread to admit, my activity level has decreased tremendously. I thought I was a bit bonkers before this downtime, but these past two weeks I feel like I'm going INSANE. My mind is circulating with fear and worry and anxiety - fear over "losing" any progress I might have made, fear of turning into a "blob", and fear that I won't be able to move like I used to and want to.
Anyway, I didn't come here to unload a flood of complaints and negativity on you all.
I came here to check in, and also cheer you all on in your journeys.
I really hope I get to enjoy movement with you all VERY soon.
Please be gentle and kind to your bodies, and grateful for every chance you get to celebrate the gift of movement.
I am gradually starting to realize that I was very selfish with that gift - the gift of mobility. I took it for granted, and I think I might have abused it a bit. Our bodies need rest and recovery just as much as they need exercise. I hope I get another chance to put that into practice and treat my body better.3 -
70 minute ride on the trainer today: Muscle Tension intervals.
Warmup 5min
Endurance pace 10 min
Then 4 x 10 minutes: 6 min Muscle tension (185W) @ low rpms(55-65), 4 min easier pace any cadence
Endurance pace 10 min
Cooldown 5 min2
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