What Was Your Work Out Today?
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jhanleybrown wrote: »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.
XD0 -
Bogans giving me *kitten* only make ride faster 😜1 -
10 mins walk 4 mph @ 4 incline
15 KBell Swing
15 Pull-ups
50 Knee Tucks
15/10/5
Mil Press
Calf Raises 3 x 15
Rear Delts
Hammer Curls
Lateral Raises
Skull Crushers
Front Raises
Waiter Curls
Rope Curls
Iso Rope Exts
Dbell Snatch
Dbell Curls
Dirty Shirley Abs 30 reps
Situps/Flutter Kicks/Rev Crunches/Leg Tucks/Crunches/Cable Crunches/Hip Lifts/Supine Bike1 -
10K on the rower today. Kept it all under 72% max HR. Most of it under 70% max HR, just a few times it drifted over. Wanted to keep it nice and easy today.0
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Easy cardio day (34 minutes intense, but not HIIT) Bumped up my preacher curl weight by 20# for a change (3x5 instead of my usual 5x10). Lat pulls downs (5x10), reverse narrow grip lat pull downs(3x10), and approx 50 Greasing the Groove-like chin ups at work. Form was so horrible while grunting out the final curl reps, I injured my bad shoulder (unless the lat pull downs (since I over indulged) were the culprits -didn't noticed I was hurting until I was all done...then the pain came). We've heard it a thousand times: Proper form! Now I'm sidelined (strength training) for a day or two or? Lesson learned (yet again). My form during the final reps on the preacher curl bench:
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Had a handyman at the house today and had the dogs crated all morning. When it was time for my garage lift, they had been in the crates long enough, so I hauled my Plyo Box, adjustable dumbbells and 40 lb Slam Ball outside on the deck with the rower and did 6 X 500m intervals with 5' breaks on the rower, supersetting the weights in between.
Alternated between bridges, weighted step ups, pushups, slam balls, shoulder presses. Fun but brutal. 40 minutes of total work, around 580 calories.0 -
Back from Florida on Sunday. Yesterday was an easy 1hour run. Today I had a short bike/run brick session.
Bike was 60 minutes including 3 x 10minute blocks that had 5 second bursts to 400 watts. Then right off the bike into a 15 minute transition run.1 -
Working out some, lackadaisically, but not reporting, so few days catch-up:
2/26 - 4.16mi walk, 3.8mph (finally decently un-cold, 30s-40F, and not too much snow for road shoulder walking.)
2/28 - 6,765m machine row (3 x 2k plus row in/out & CD at 2:33.7, 19spm)
3/1 - 40' stationary bike, easy pace 13,929m
3/2 - 5,315m machine row (2 x 2k, 500m, plus in/out/CD at 2:32.3, 18spm)
All moderate, Z3 and below, except for 47" of mild over-enthusiasm somewhere in there tonight. 😆
Daily, sun salutations and some stretching before breakfast, maybe 20' to half hour, and some random calisthenics type sets in spare moments.
Working toward a bit better consistency in exercise schedule. We'll see (low enthusiasm 🙄).2 -
Endurance work in the pool this morning. 2400 yds
300 warm up ez pace
2000 yd main set, done as 40x50's with 10sec recovery. Goal is to keep all 50s the same (within 1 second)
100 cool down. ez.
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Did a 10K row today. With the original intent of doing a Steady State session. But as the row wore on it turned into an AT (anaerobic threshold) workout. At around 5K, I sustained about as hard as I could for the rest of the remainder. Capped out at around 92% of max. I have a few days off this week, so I'll have a few rest days now.2
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100 Jump Rope
15 KBell Swing
50 Knee Tucks
10 Strict Press
15 Pull-ups
15/10/5
Shrugs
Rope to Face
Lat Pulls
Bent Over Row
Iso Pulldowns
Dbell Shrugs
V Bar Pulldowns
Upright Row
Dbell Rows
Low Pulley Straight Bar Sweeps
Dirty Shirley Abs 30 reps
Situps/Flutter Kicks/Supine Bike/Leg Raises
Rev Crunches/Hip Lifts/Crunches/Wipers1 -
Got all the way to 50F (plus sunny): Can't waste that, so 4.18mi walk, 4.0 mph. Then about 33' stationary bike, casual pace, 10k + 941m CD. The usual sun salutations and stretching for 20' or so in the AM.1
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250 meter row
Down n Back on a B-ball Court
High Knees
Laterals
Butt Kickers
Build Up Sprints
100 Fwd Jump Rope
3 min walk 4 mph@ 4 incline
2 min run 9.5 mph @ 2 incline
1.5 min walk 4 @ 4
2 min walk 10 @ 2
1.5 min walk 4 @ 4
2 min walk 10.5 @ 2
1.5 min walk 4 @ 4
1 min run 11 @ 2
1.5 min walk 4 @ 4
1 min run 11.5 @ 2
5 min walk 4 @ 4
5 rounds 20 sec work 10 sec rest Assault Bike0 -
7 rounds of kickboxing on heavy bag
circa 15 minutes of indoor cycling
Total time about 45 minutes, and about 500 calories burned
Rough to get going, but glad I got some workout done1 -
5295m rowing machine, Z3 & below (barely), 2:32.9 at 17spm average in the 2x2k, 1x500m pieces.0
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100 Fwd Jump Rope
15 KBell Swing
15 Pull-ups
50 Crunches
15/10/5
Bench
Waiter Curls
Flys
Bicep Curls
Rope Ext
Chest Press
Hammer Curls
Land Mine Press
Rope Curls
Overhead Press
Preacher Curls
Calf Raises 3 x 18
Sporty 40 Abs
Situps/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Leg Tucks/Mtn Climbers/Wipers0 -
Easy-pace kind of day: 4.16mi walk at 3.9mph, 35' stationary bike, nothing over 135bpm in either of those (around 65% HRR). Plus the usual 20'-ish AM sun salutations and other stretchy stuff, and some random adapted pushups, but only 2 or 3 sets.0
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Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.1
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Deadlifts
Seated leg curls
Machine chest press
Seated rows1 -
5 hrs walking around the Zoo1
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Machine rowing again, the 2k-2k-500m sequence with 2' row in/out and CD amounting to 712m, so 5212m total. A little more toward the power end of the li'l ol' lady power scale, 18spm at 2:31.2 pace average, so about 8' of that in Z4, peak HR around 80% HRR.
Did a little better being consistent this week, Garmin says 611 total intensity minutes, though I don't love how it counts those.1 -
MikePfirrman wrote: »Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.
Dads tend to have superpowers for a long time in daughters' eyes, IME, if the relationship is good. I hadn't considered the implications of that from the fathers' perspective.
I don't know how old your daughter is, but if 20s, perhaps you were a little bit older than average dad from the start? I think I have higher expectations of "old people" because my parents were kind of old when I 'met' them (dad 38, mom 43, when I was born). They did the things most peers' parents did; only later did I recognize that that might have been a superpower, too, comparatively speaking.1 -
Friday:
Jumprope 30 min, sets of 10/20 and 20/30 sec rest roughly
Saturday:
6 rounds of:
10 min cycling
10 push ups
5 crunches *3 each side
5 squats
Sunday:
30 min jump rope, sets of 10/20/30 and 20/30 sec rest roughly
11 Rounds Muay Thai on bag with 1 minute rest
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1:15:00 run yesterday and it was quite cold due to the stiff breeze.
Pool workout felt good after the run. 2400yds including some pulling drills, then a 5x200 main set.
Today's trainer ride of 1:48:00:
10 min warmup
15 minutes ramp, moving power output up every minute
5 min recovery power
Then, 3 x 26min blocks of 20min endurance pace, 1 min Z5 burst (out of saddle), 5 min ez power1 -
Just to add a little context to this, the Empire State Bldg is 1860 stairs (1250 ft.) and the Sears Tower is 2109 stairs (1450ft.).
My new goal is to climb the equivalent of the Burj Khalifa - 2909 stairs!
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Thursday
I hangboarded and lifted weights. It was a mediocre session.
Friday
I climbed for an hour. I was out of form. I did a 9 mile walk in the evening.
Saturday
I climbed for an hour, and it felt like me my fingers were falling off. I was not in form
Sunday.
A 19 mile walk. The lockdown rules in the UK allow you to leave the house once a day for exercise, so this is allowed, as the maximum distance/time is not regulated.
I went from my house to Bushy Park and back, mainly along the Hogsmill river, at least until Kingston and the Thames. I also slightly mis-timed things, and finished the walk way after sunset.
It was nice.
There were deer in Bushy park.
The sun started to set at the Diana statue, which is the furthest point of the walk.
The sunset over the Thames was nice, as well.
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10 min walk/bike warm up
15 KBell Swing
15 Pull-ups
50 Knee Tucks
15/10/5
Hip Sled
Dbell Deads
Calf Raises 3 x 18
Goblet Squats
Smith Machine Deads
Seated Calf Raises 3 x 18
Cable Squats
Mule Kicks
Landmine Squats
Nifty Abs (50 Reps)
Situps/Flutter Kicks/Crunches/Rev Crunches/Supine Bike/Leg Tucks/Frankenstein/Cable Crunches1 -
4.23mi walk, 3.7mph, intentionally a little slower (nice day, wanted to be out longer, didn't want to walk much farther or energetically because my evil knees are thinking about whether my recent exercise mix/volume is naughty or nice for them).
A few seconds over 30' stationary bike, a putative 11,021m, at a steady pretty-easy pace. Walk mostly Z2, bike mostly Z3 (of 5-zone scheme).
20'-ish sun salutations and other stretchy stuff before breakfast; some sets of side leg raises, counter pushups, donkey kicks randomly during the day.1 -
100 Fwd Jump Rope
10 mins Elliptical / Walk 4 mph @ 4 inc
50 Push-ups
Stair Circuit (every/other/sideways L&R/hop)
15 Pull-ups
2 min Run / Elliptical
50 Flutter Kicks
2 min Run / Elliptical
100 Jumping Jack's
2 min Run / Elliptical
Stair Circuit
50 Air Squats
2 min Run / Elliptical
50 Push-ups
2 min Run / Elliptical
50 Sit-ups
Stair Circuit
15 Pull-ups1 -
Shoulder still damaged, so no strength training. 35 min elliptical last night. Working my evening side hustle for the next three days (all income to retirement-sailboat goal), so up at 5:20A for 35 min on the elliptical again.2
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