What Was Your Work Out Today?
Replies
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I usually don't work out on Saturdays, but got up early today and knocked one out! (went out for dinner and drinks last night so need to burn some of that off!):
0.25 mile walk (warm up)
3 rounds circuit training
0.25 mile walk (cool down)3 -
Very cold and windy here this morning, so I switched today's planned long run/swim for an endurance ride on the trainer. Put in a slightly longer trainer ride that included some Half Iron effort blocks. 2:10:00 total time.
Warmup: 10min at various outputs: 140, 160, 180, 200watts
Recover: 5 min ez pace 120w
Repeat 3 times:
a) Race Pace - 30min @ 175-180w
b) Aerobic - 5 min @ 140-155w
Cooldown: 10min ez spin 105-120w
Struggled a bit this morning, since I'm still carrying leg muscle fatigue from yesterday's low rpm ride.
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Leg day. Upper body is not sore at all so will get after it again tomorrow.1
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Madfit 10 minute warm up. 2 miles on treadmill up hill. 32 mins.
I'm starting over. I feel energized and positive! Gotta shake the remote teaching, Covid funk!
Turning 50 this year.
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Dumbbell squats
Dumbbell RDLs
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
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Yesterday, I did leg day:
Squats, 3 sets of 10, 85 kgs.
Deadlift, 3 sets of 6, 110 kgs.
Today, I did an 8 mile walk in the morning. I put out the climbing mats for an afternoon climb, and it immediately started to rain. It had been a week since my last climb, so I cursed and then carried on regardless. It was a pretty good session.1 -
Today was a swim/run day. Early morning swim was shortened due to only being given a half hour timeslot, so I focused on drill work and a 10x50 main set.
Easy long run scheduled for this afternoon. Temp was 13 degrees at 1pm today, so the run was cold. Four of us wore snow spikes for an easy run through the woods, including some creek crossings over snow covered wooden bridges. It was a pretty run and the group helped to pull me along for about 6 miles.
Now its time for some foam rolling and yoga. Rest day tomorrow.
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Yoga.
Shoveled snow for an hour.
I’m beat...1 -
Quick handstand practice
Long hula hoop practice learning to do palm spins and back juggle toss.1 -
Did an hour rowing machine yesterday. Nearly done setting up the weight gym in the garage as well. Got two and a half things built of the three I have to assemble. My plyo box is done, so is the Slam Ball rack. Nearly one with the Power Tower as well. Just have to put the overhead bar and and arm/back rests, then figure out where I'm hooking the heavy ropes. I might also put up a heavyweight rings/TRX holder on the ceiling.3
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45 minute peloton ride. 10 minute core and 20 minute arms/shoulders with free weights.
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Shoveled snow for another hour this morning, then went to do my workout...
0.25 mile walk
1.00 mile run
0.25 mile walk
0.50 run (totally gassed, gave up)
0.25 mile walk
1/2 hour yoga stretching for my lower back1 -
Shoveled snow for another hour this morning, then went to do my workout...
0.25 mile walk
1.00 mile run
0.25 mile walk
0.50 run (totally gassed, gave up)
0.25 mile walk
1/2 hour yoga stretching for my lower back
Have you ever tried a 4min run/1 min walk approach?? If not, you might find it gives you a lift.
We will often use the 4:1 during our long runs on Sundays after doing a hard run or bike the previous day. The 1 min walk really helps bring down heart rate and prepares you for the next 4 minute block. That interval is short enough that our mantra during these runs is " You can do anything for 4 minutes"
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A sixty minute yoga class this morning and then a snowy cross country ski with the dogs this afternoon
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400 meter Row
15 KBell Swing
10 Squat Press
50 Hanging Leg Raises
15 Pull-ups Wide Grip
3 x 10
Shrugs
Dbell Row
Lat Pulls
Rope To Face
Bent Over Row
Iso Pulldowns
Bent over Straight Bar Rows
Seated Row
V Bar Pulldowns
Nifty 50 Abs
Situps/Flutter Kicks/Crunches/Supine Bike/Mtn Climbers/Rev Crunches/Leg Tucks/Cable Crunches0 -
2500m row2
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100 Fwd Jump Rope
Down and Back on the BBall Court
High Knees
Butt Kickers
Laterals
Build Up & Down Sprints x 4
Stairs Circuit (every/other/lateral x2/bunny hop)
5 min walk 4 incline @ 4 mph
5 min run 2 incline @ 8 mph
2 min walk 4 @ 4
5 min run 2 @ 8.5
2 min walk 4 @ 4
5 min run 2 @ 9
2 min walk 4 @ 4
3 min run 2 @ 9.5
5 min walk 4 @ 42 -
Shoveled snow for another hour this morning, then went to do my workout...
0.25 mile walk
1.00 mile run
0.25 mile walk
0.50 run (totally gassed, gave up)
0.25 mile walk
1/2 hour yoga stretching for my lower back
Have you ever tried a 4min run/1 min walk approach?? If not, you might find it gives you a lift.
We will often use the 4:1 during our long runs on Sundays after doing a hard run or bike the previous day. The 1 min walk really helps bring down heart rate and prepares you for the next 4 minute block. That interval is short enough that our mantra during these runs is " You can do anything for 4 minutes"
I've done something similar when I was doing the C25K program. I had gotten up to the point where I could do 30 minutes straight but backed off a bit for a while, then kinda stopped for a month or two. So I'm just trying to build up my endurance again. I can go about a mile/mile and a half at a time, but yesterday just wiped me out.
Thanks for the advice, though! Maybe I should try something a little more structured like that to get me back up to speed.
Today was:
3 rounds of circuit training
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Dumbbell Lunges
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press1 -
Took yesterday off -- had solar installed on my house -- took all day long, but glad it's done.
Today was a hard interval workout -- 2 minutes on, 2 off for an hour. Did the first 8 on the rower (500m sprints) and then the last 7 on the AD Pro (Assault Bike). 880 or so calories for the hour.
Rowing intervals were around 2:02 pace (slow for me, but where I'm at right now. Need to get finished on that garage lifting gym!). Bike intervals were around 250 Watts or so. Tried to cap at 90% of max. Last couple went over.1 -
Heavy snow overnight forced the pool to close today, so I switched to an indoor trainer ride.
1:16:00 ride with some muscle tension work.
5 min warmup
15 aerobic output
then 3 rounds of (8min sweet spot output(175W) @ 55-60rpms/4 min recovery pace)
15 min aerobic output
5 min cooldown.
Back to the pool tomorrow.
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Slacking around lots lately, but 6781m rowing machine today, plus some AM sun salutations, later side leg raises.1
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1 February
Hangboarding. It started well, but I needed to cut it short. A friend is trying to become a Twitch streamer, and she beat me up at Dominion on her stream. I nearly got everything I wanted done - I skipped the weighted hangs.
After the stream, I was restless so I benched (50 kgs, 3 sets of 12) and OHPed (35 kgs, 3 sets of 5).
Yesterday
I got a quick climb in over lunch. Gravity was strong, unfortunately.
My Fitbit gave me a message around the importance of getting 10,000 steps in, which struck me as odd. I've got more than that every day since 11 December, and I was recuperating from heart surgery on that day.2 -
A little short on time today but squeezed in:
0.50 mile walk
1.50 mile run
0.25 mile walk
Endurance slowly coming back... 1 -
walking with peleton app 20 min HIIT outside 1
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15 min's elliptical
15 KBell Swing
10 Squat Press
15 Pull-ups
50 Roman Leg Raises
3 x 10
Bench Press
Curls
Skull Crushers
Hammer Curls
Flys
Waiter Curls
Chest Press
Overhead Press
Land Mine Press
Rope Curls
Rope Ext
Cable X Over
Rev Grip Ext
Sporty 40 Abs
Rower/Hip Lifts/Knee Tucks/Wipers/Situps/Flutter Kicks/Mtn Climbers/Rev Crunches/Crunches/Cable Crunches2 -
500m row paired with decline sit-ups x 4.3
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The Work “Legs” then a soccer tomorrow!0
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2 X 5500m row. Steady state work. Been thinking about keeping my steady state work under 70% HRR (heart rate reserve) rather than 70% HR max. Significantly different for me. 70% HR max is like 138 and 70% HRR is like 148 or so. So today, I kept it all under around 147 or so. Seemed to work well and I don't feel too spent either.
My RHR (resting HR) is like 50 and my max is like 192, so I've been comparing my work (never a good idea) to others that don't have a max HR close to what I have for my age (it's all heredity, actually). While hard work can keep your max HR from dropping too much as you age, you can train your RHR to a degree. My RHR years ago was in the 60s, before I did significant cardio for the last 13 or so years.
First set was around 2:34 and second around 2:36. Slow, but felt easy-ish, like it should.2
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