What Was Your Work Out Today?
Replies
-
45 minutes of rowing today (around 8300m) @ a pretty easy pace. Still sore after yesterday. Not from the workout, but from the 2 hours of yardwork.2
-
Rowing 500m x 4 paired with decline sit ups2
-
35' stationary bike.2
-
Just the usual loop on the bike. Dat max speed tho, nailing the descents liek a Madman
3 -
Leg Press
Step ups
Dumbbell bench press
Dumbbell shoulder press
Seated leg curls
Seated rows2 -
Felt like I needed something a little easier today. After my first week of back to lifting (albeit for a real lifter, mine is extremely modest by most standards!), I was a bit drained. 6 days of cardio with 3 days of lifting on top is a lot, especially in your latter 50s!
Did sprints today (I have lifting this evening). Did 250m X 6 on the rower (around a 1:47 average pace) and then did 8 more 60 second sprints on the Assault Bike. 2 minutes rest on the rower and 90 seconds on the Assault Bike. Felt pretty hard but fun. Actually had the Drag Factor (what most term incorrectly "resistance") on the rower up to 113 or so. Which compared to what I've been rowing at is high, but it's really light (around what most high school female crew would use). Back feels good though, so I'm happy.
Many of my friends participated this week in the online "world indoor" rowing competition. Many of them my age from my club took home 1st places in my age group. Some of their ridiculous strength inspired me to give a go at some shorter sprints today. These guys would lap me on the rower!2 -
dumbbell bp 3x8
dumbbell rows 3x8
incline dumbbell press 3x10
band lat pulldowns 3x10
lat raises 2x15
*dumbbell (hammer) curls 3x15
skullcrushers 2x15
*omg thank you to whoever suggested hammer curls instead of regular...for the first time in months my elbows don't hurt!1 -
Yesterday, I managed an hour's climb over lunch.
Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.
I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.
It also left me broken on Sunday! I had the day off exercise - it was the first day this year I got less than 10,000 steps. I did get an hour of yoga in, though.
On Monday, I got a 9 mile walk in.
Yesterday, I did hangboarding and upper body lifts. My normal hangboarding routine went well, getting 20 seconds on the 15mm rung. I then tested my weighted half-crimp on the 21mm rung, getting +15 kgs easily for 10 seconds, but only getting 3 seconds or so with +20kgs.
I then elected to test my weighted dips (on rings). I've never tried this before. I got +10 kgs and failed +15kgs. I may practice this a bit more.
The upper body lifts were:
40 kgs, military press, 3 sets of 2. It's been a very long time since I pressed 40 kgs, and it turned out to be absolutely maximum effort.
55 kgs, bench press, 3 sets of 5. This was also the most I've benched for a while, and it was slightly lower effort than the OHP.
2 -
10K today on the rower. Got up close to 75% HR Max toward the end, but most of the row was under 70% HR Max and it felt like it should -- relatively easy.
World Indoor Rowing 2Ks were today. Many, many WR going down. Among the more impressive, a friend of mine "coxed" a female UK rower that broke won the 2K lightweight 40+ women's at around 7:12, which is just incredible. The most incredible to me was a 66 year old man rowing a World Record at 6:46! I'm Facebook friends with him, but he's French, so we don't talk a lot, but wow! He's also an incredible OTW (over the water, real boats!) racer.1 -
1 hour leisure walk.
Here's some Canada geese walking on the frozen lake.
2 -
I got an hour's climb in over lunch yesterday.
I made a slight blunder in the evening, and picked up a very hot saucepan with a metal handle. I now have blisters on my hand (and not just the expected climbing calluses). It's fine - it stopped hurting after about half an hour under the cold tap.
I decided the blisters were likely to heal more quickly if I could avoid heavy use of the hands. I blundered on this, and absent mindedly campused up my climbing wall as I wandered past it. A couple of blister popped, so I reckon I can tape up then it's golden.
I did an hour of yoga before breakfast today, I'll squat after dinner.
1 -
I got an hour's climb in over lunch yesterday.
I made a slight blunder in the evening, and picked up a very hot saucepan with a metal handle. I now have blisters on my hand (and not just the expected climbing calluses). It's fine - it stopped hurting after about half an hour under the cold tap.
I decided the blisters were likely to heal more quickly if I could avoid heavy use of the hands. I blundered on this, and absent mindedly campused up my climbing wall as I wandered past it. A couple of blister popped, so I reckon I can tape up then it's golden.
I did an hour of yoga before breakfast today, I'll squat after dinner.
Not sure this will help, but hand blisters are common among on-water rowers. IME, once the blisters open (as they will, when rowing again!), it helps to put some liquid bandage on the raw area, before taping up. It helps avoid the raw skin adhering to the tape and ripping off when tape is removed, and limits friction-wear on the raw area.
(For rowing, I'd be doing liquid bandage, then making my hand into an oar-holding shape, and using duct tape as the tape. No bandaging tape I've ever tried will hold up to the rowing for more than mere minutes, if that long. The duct tape, if wrapped all the way around fingers/hand to stick to itself, generously and with foresight about where stress will happen, will hold up for quite a while. I doubt that this level of obsessive taping will be necessary in your case, but the liquid bandage might still help with healing, if friction on the tape or adherence of tape to skin are possible.)1 -
Spin class and some weights. ⚡️1
-
Just 40 minutes on the Assault Bike today. Had some workers outside and didn't feel like doing the workout on the deck while the dogs were inside their crates, so I worked out in the room with them.0
-
Rowing 500m x 4. Decline sit ups.0
-
Today was my hard rowing and lifting day. I was going to try to get up at 4 AM and row at 5 AM. That didn't happen, so what I did instead was a 35 minute superset lift a bit early for lunch and then right into a hard 5K with no rest between. Loved it. I used to work out like this all the time, but really started reading how you're supposed to separate your workouts. I don't care. I prefer it this way. 1000 calories in around 65 minutes. Once I got on the rower for a few minutes, I stayed around 90% of HR Max, which was already elevated from the lift. Around a 2:18 pace on the 5K.
As for the lift, did a lot of Plyo box step ups, heavy rope, pushups, 50 lb KB swings, dips, pressups, slam balls and more.0 -
I am an afternoon or evening workout kind of guy. Always have been. However, I have plans this evening, so I actually got up at 5AM and cranked out 440 cals (indicated) on the elliptical. Glad I did it, but no plans to make this early AM nonsense a habit.1
-
30 minutes of intense stationary biking. 15 minute Emi Wong slim legs and thighs workout including stretching! Feel good!1
-
I decided to go for a walk in my condo building. I walked briskly down the hallway, ran down the stairs, walked down that hallway and down and over on each floor until I got to the lobby. I wanted to walk up the stairs but my bum knee started hurting. I added a walk to the fruit market. Next time I will start at a higher floor and repeat. Trying to mix things up with what I have. Can’t wait for my pool to reopen! 😃1
-
15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Banded Crunches
8/6/2
Mil Press
Seated Calf Raises 3 x 20
Lateral Raises
Skull Crushers
Front Raises
Hammer Curls
Rear Delts
Dbell Curls
Iso Rear Delts
Iso Neutral Grip Tricep Exts
Rope to Face
Rope Curls
Dirty Shirley Abs (30 reps)
Situps/Hip Lifts/Crunches/Flutter Kicks/Wipers/Hanging Leg Raises/Knee Tucks/Rev Crunches/Rower/Cable Crunches1 -
As gunning for the Hundy but had to turn around because work tonight 😩
Red lights everywhere...
2 -
I did a 25 minute spin workout (which near killed me) and then 15 minutes weights.
Now I am eating leftover pizza .. 🤣1 -
estherdragonbat wrote: »My exercises are based on the book Strength Training for Women by Joan Pagano. Her exercises mostly top out at 12-lb dumbbells, but I've been going heavier as my muscles adapted.
Work Out So Far
5 minutes warmup (body ball reaches, ball-to-knee touches, ball plies; shoulder rotations with fitness band, waist side stretches with fitness band, waist circles with fitness band)
Lateral lifts on stability ball
20 pushups with a touch
40 pushups on stability ball
chest presses on stability ball
front and shoulder raises
Ys & Ts on stability ball
Biceps 21s
Biceps curls on stability ball
Triceps kickbacks
Triceps extensions on stability ball
60 waist side crunches
10 dead bugs with 10-second hold
15 deep abs ball transfers with 10lb pilates ball
40 planks with knee bends
7 minutes of stretching to end.
Total time so far: 1 hours 12 minutes
Will do 75 minutes on fitness glider later.
Age 46
Current Weight 149.6
Goal Weight 135
This is great! I'll have to make a habit. Thanks for sharing. I'll add it to my HIIT DAYs1 -
Deadlifts
Leg Press
Seated leg curl
Kinesis chest press
Seated row
Dumbbell shoulder press1 -
I did leg day yesterday:
Squat, 3 sets of5, 90 kgs. This was max effort.
Deadlift, 2 sets of 5, 110 kgs.
Today there was bright sunshine and it was reasonably warm. I got a climb in, lasting about 80 minutes before the pump won. I just did standard taping on the blister, which has already popped It held up well, send I climbed pretty well.
I then did a 12 mile walk. I am now tired!1 -
100 Jumping Jaxs
Down n Back on a B-ball Court
High Knees
Butt Kickers
Laterals
Sprints
Stairs Circuit
30 Sec Battle Rope Smash
36/24/18 Box Jump X 5
5 min walk 4 mph @ 4 incline
2 mins run 9.5 mph @ 2 incline
2 mins walk 4 @ 4
2 mins run 10 @ 2
2 mins walk 4 @ 4
2 mins run 10.5 @ 2
2 mins walk 4 @ 4
2 mins run 11 @ 2
5 min walk 4 @ 4
Box Jump Circuit
Alt Hulk SMASH Ropes
Stair Circuit
5 x 25 sec SEND IT 15 sec rest Assault Bike ride1 -
An hour of easy-ish cardio today. 30 minutes on the rower and 30 on the LateralX. All under 72% max HR and most of it under 70% max HR.2
-
Haven't been here in a while. Any Zwifters here? Completed Haute Route today (today's leg was 30 miles but with 5,300 feet if climbing). I'm getting really close to final goal weight (2 lbs). Started September, 2019 though so it's been a process.0
-
amorfati601070 wrote: »As gunning for the Hundy but had to turn around because work tonight 😩
Red lights everywhere...
I keep trying to hit the Strava kudos button on this post. LOL. Nice job.1 -
Took a break from the cold weather last week. Four of us cycled from Florida City to Key West. We traveled at a leisurely pace, covering 85 miles on Wednesday and the remaining 48 miles on Thursday morning. Once in Key West, I was able to do an open water swim as well as a run on Friday before returning home. Now I"m back to ten days of cold weather training before heading to Florida again for the Challenge Miami triathlon.
2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions