What Was Your Work Out Today?
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Tues 1/14: Morning 33 min spin bike, Afternoon 33 min spin bike (both sessions vigorous)3
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30 minutes aerobic cardio on elliptical machine/ 60 minutes anaerobic exercise combination of machines but total weight lifted in 60 minutes was 71,000 pounds. Followed up with a 45 minutes swim changing between high intensity to medium intensity. 20 minutes sauna. That 1 cold beer (lite) sure tasted good today. I brought 1 to the gym for the sauna in my insulated cup. Shhhhhh!
Burned an estimated 650 calories.3 -
60 min yoga class at lunch
25 min elliptical
Leg/glute circuits:
40 sec weighted squats
90 sec walking lunges
30 sec drop squats
Repeat 3x
4 variations of leg lifts, 30 sec each side
2 minute squat pulses2 -
Yesterday was a cardio day so an hour treadmill (3mph 4 incline and increased 1 incline every 10 minutes up to an 8 incline) and 10 minutes on the water rower 16 resistance3
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Monday was 2 hours bouldering.
It was a poor session, I felt weak and fell off everything.
Yesterday was also two hours bouldering. It started well, but I got tired and the last hour was poor.
I have climbed 5 days out of 6; I think I now need some recovery days off.3 -
day 53 t252
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Zwift - Cycling - Tour de Zwift - 32km in 1hr
16k steps
Half an hour of knocking in a cricket bat (this counts as exercise right?!)2 -
Chest - Back - Abs2
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Aqua noodle HIIT 50 minutes (HR at 130 with weights)
Balance and Core 45 min
This afternoon I have to wash the floors- so another cardio workout for 1 hour, lol3 -
Back and bis at the gym during my lunch. I'll probably do a couple miles on the treadmill tonight at home watching some hockey3
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Power: Squat - 6/5/4/3
Muscle: Leg Press - 12/10/8/8
Muscle: Leg Extensions - 12/10/8/8
Burn: Leg Press - 100
Burn: Leg Press Calf Raise - 2002 -
10K on the rower in the yard (again!). 2:26 or so pace, 18 SPM. Was planning 12K but HR was a tad too high for that with drift.2
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Wed 1/15: full body weight training, 33 min spin bike2
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Strength sesh: KB get-ups, weighted leg lifts, assisted pull-ups, ab crunches, dynamic planks
With the usual warm-ups/cool-downs2 -
Chest _ Back
Bench
1 x 20 - 135
2 x 20 - 225
4 X 15 - 315
1 X 225 - Failure
Incline Press
4 x 12 - 275
DB FLys Incline
4 x 12 - 75
Dips
4 X Failure
Tricep extensions
4x15 - 125
Lat Pull downs
4 X 12 - 225
Cable Rows
4 X 10 - 275
Bent over DB rows
4 x 12 - 120
2 -
Shoulders and arms blasted.
Power: Shoulder Press - 6/5/6/5
Muscle: Seated Arnold Press - 12/10/8/8
Muscle: Upright Row - 12/10/8
Muscle: Front Raise - 12/10/8
Muscle: Sagi-Six Way - 10/10/10
Burn: Lateral Raise - 100
Burn: Plate Raise - 100
Power: Barbell Curl - 6/5/4
Muscle: Lying Supine Curl - 12/10/8
Burn: Cable Curl - 100
Now I'm feeling the fatigue.1 -
I did 60 minutes playing Just Dance on my son's Switch. Now I feel like a slug compared to you guys....2
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Thurs 1/16: 110 slow pushups in sets to failure (33, 15, 15, 16, 17, 14) and 42 min spin bike2
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800m run
50 push ups
100 bicycle crunch
x2
5 min bike
50 squat DB press w/ 20 lbs
20 burpees w/ jump
x2
800m run
50 DB clean w/ 30 lbs
100m farmers walk w/ 50 lbs
x21 -
Leg Day when I get home ! Body Beast - Build series...2
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