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What Was Your Work Out Today?

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  • Kupla71Kupla71 Posts: 165Member Member Posts: 165Member Member
    20 mins elliptical
    35 mins treadmill
    50 mins strength training
    20 mins moving boxes
  • jhanleybrownjhanleybrown Posts: 221Member Member Posts: 221Member Member
    Sunday: 35 mile gravel ride. First time outside in a while. Have to get out more. My fitness was great from indoor but I was technically terrible on any trail that wasn't flat and even. LOL. Just so hard to motivate to get outside in the dark wet PNW winter.

    Monday: 60 min spin with Z3 intervals.
    edited January 21
  • surfbug808surfbug808 Posts: 248Member Member Posts: 248Member Member
    Warm-ups/cool downs 40 min total including activation exercises, planks, burpees
    80 min strength training: pull-ups, bench-press, abdominals, KB get-ups
  • drmwcdrmwc Posts: 298Member, Premium Member Posts: 298Member, Premium Member
    I went scuba diving cover the weekend. The first dive was at most 30 cm visibility; the second was a lot nicer at 1.5 metres. (It was murky near the shot, as the shot was trapped under a bit if wreck and we needed to drag it to get it free.)

    Yesterday, I climbed for 100 minutes. It was a very good session. I got a lot of harder routes.

    My right ring finger hurts under load. I think I will take two weeks off climbing to give it time to recover. An A2 pulley injury would mean a lot more than two weeks off, so I think this is prudent.
  • J72FITJ72FIT Posts: 5,393Member Member Posts: 5,393Member Member
    1/20
    1-2 pm:
    Warmup
    Yoga (10m)
    Strength: Vertical Push Pull Complex EMO6M (30m)
    Dip - 12-10-7-5-2 (36)
    Pull-ups - 12-10-7-5-2 (36)
    Jump Lunge - 16 x 5 (80)
    Single Arm DB Overhead Press - 4 x 8 @35lbs/45lbs/50lbs

    1/21
    6-8 am:
    Strength: GTG HSPU
    HSPU - 5 x 2 (10)

    6-7 pm:
    Strength: Weighted Pullups (Week 2)
    3 x 5 @30lbs (15)

    edited January 21
  • sammidelvecchiosammidelvecchio Posts: 749Member Member Posts: 749Member Member
    30 minute Leslie Sansone walking workout.
  • ktlynn447ktlynn447 Posts: 37Member Member Posts: 37Member Member
    1/20
    Near death with my trainer

    1/21
    25 minute tabata intervals on the max trainer
  • imfornd70imfornd70 Posts: 552Member Member Posts: 552Member Member
    shoulders
    military press
    1*20 - bar
    1*12 - 135
    4*12 - 185

    DB Press
    5*12 - 90

    upright wide grips rows
    4*10 - 155

    individual slide lat raises
    5*12 - 80

    bendover lat raises
    4*12 - 55

    Biceps

    Straightbar Curls
    5*12 - 115

    DB curls
    4*10 - 60

    Concentration Curls
    4*15 - 30

    Abs

    Cardio 20 minutes
  • MikePfirrmanMikePfirrman Posts: 1,180Member Member Posts: 1,180Member Member
    60 minutes of rower again. Harder today. Did simple but effective workout. Did 25 hard strokes after a 5 minute warmup, then 25 hard every time my HR dropped to 140. Quite a few calories burned for an hour (around 900+). HR was dropping nicely. Got around 10 or 11 intervals in during the hour. 25 strokes is around one minute sprints.

    This is the equivalent of that old football/soccer training game where everyone on the team jogs and the last person has to take the lead with a sprint -- for an hour.
    edited January 21
  • J_NY_ZJ_NY_Z Posts: 1,329Member Member Posts: 1,329Member Member
    Barbell Squat
    Set 1 : 175x3
    Set 2 : 195x3
    Set 3 : 215x3
    Set 4 : 235x3
    Set 5 : 255x1

    Leg Press
    Set 1 : 260x5
    Set 2 : 350x5
    Set 3 : 440x5
    Set 4 : 530x5

    Leg Extension with One Leg
    Set 1 : 80x8
    Set 2 : 80x8
    Set 3 : 100x8
    Set 4 : 110x8

    Lying Leg Curls
    Set 1 : 75x8
    Set 2 : 85x8
    Set 3 : 95x8
    Set 4 : 105x8

    Rowing

    Calorie : 80 CAL
    Distance: 1128.0 meters
    Speed : --
    Lap/Rep : 305.0 Lap/Rep
    Duration : 00:11:30
  • jeepmanromerojeepmanromero Posts: 111Member Member Posts: 111Member Member
    30 minutes on the treadmill
    90 minutes of legs and abs
    15 minutes sauna
    15 minutes steam room
    Can't wait until tomorrow to hit the core and cardio.
  • hduddy5hduddy5 Posts: 6Member Member Posts: 6Member Member
    30 mins high intensity elliptical and then free weights for biceps and triceps. Had to be quick today
  • LiftNRiotLiftNRiot Posts: 466Member Member Posts: 466Member Member
    Chest and stomach. Light weight. Starting slow
  • aokoyeaokoye Posts: 3,490Member Member Posts: 3,490Member Member
    An hour and 15 minutes of hellish intervals just below and at FTP on Zwift. Quoting myself from what I told a friend of mine who is a cyclist, "this is why taking a break for [nearly] a week and then doing the next week's second hardest workout because Zwift is dumb and won't let you go back and do missed workouts in their flexible plans is a bad idea."

    I was smart towards the end and ramped the intensity down for the last two 5 min intervals after telling myself, out loud, "don't be a hero".
  • jhanleybrownjhanleybrown Posts: 221Member Member Posts: 221Member Member
    60 min intervals on a spin bike. First 30 min had 3 x 3 min VO2 max intervals...second thirty had 3 x 5 min tempo intervals.

  • jdhcm2006jdhcm2006 Posts: 2,237Member Member Posts: 2,237Member Member
    Weather permitting, I'm going to do 30 minutes on the elliptical. Nothing crazy, just get my heart rate up a bit.
  • MikePfirrmanMikePfirrman Posts: 1,180Member Member Posts: 1,180Member Member
    An hour recovery row today @ 18 SPM/2:35 pace (I think). HR never got above 140 and averaged 134, so really nice, slow and controlled. A little over 11.5K meters.
  • nighthawk584nighthawk584 Posts: 1,650Member Member Posts: 1,650Member Member
    Tue 1/21: 105 slow pushups in sets to failure (30, 18, 15, 14, 14, 14), 35 min spin bike
    Wed 1/22: 36 min spin bike, 100 slow pushups in sets to failure (32, 16, 15, 15, 22)
  • J_NY_ZJ_NY_Z Posts: 1,329Member Member Posts: 1,329Member Member
    Dumbbell Bench Press
    Set 1 : 50x5
    Set 2 : 60x5
    Set 3 : 70x5
    Set 4 : 80x5

    Barbell Incline Bench
    Set 1 : 75x5
    Set 2 : 95x5
    Set 3 : 115x5
    Set 4 : 135x5

    Machine Assisted Dip
    Set 1 : 50x8
    Set 2 : 40x8
    Set 3 : 30x8
    Set 4 : 20x8
    Set 5 : 10x8

    Bench Press Machine
    Set 1 : 60x8
    Set 2 : 75x8
    Set 3 : 90x8
    Set 4 : 105x8
    Set 5 : 120x8

    Machine Fly
    Set 1 : 100x10
    Set 2 : 130x8
    Set 3 : 160x8
    Set 4 : 190x8
    Set 5 : 220x8

    Rowing
    Calorie : 160 CAL
    Distance: 2300.0 meters
    Speed : --
    Lap/Rep : 614.0 Lap/Rep
    Duration : 00:20:00
  • aokoyeaokoye Posts: 3,490Member Member Posts: 3,490Member Member
    Morning: 50ish min of yoga
    Evening: erg practice of what felt like death. Had I been a little more thoughtful and checked what today's workout was yesterday, I wouldn't have done that Zwift workout. Got good feedback from two coaches though and my sculling coach was very pleased with my splits. Even better is that I'm pretty sure I can bring those down.
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