What Was Your Work Out Today?

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  • drmwc
    drmwc Posts: 1,036 Member
    Friday
    Climbing

    This was OK, I actually got a proper dyno. (I am rubbish at dynos.) My balance-y slab stuff was nicely controlled.

    Saturday
    Diving

    A quick quarry trip a friend wanted to test his kit. Visibility was poor, at some points I couldn't see my computer (which is on my wrist). I had the neck seal on my drysuit replaced, which was successful, and so this was the driest dive I've had this year

    Sunday
    Climbing coaching. This was good fun, we looked at footwork on slab and if I could climb without my hands. I did a 10 mile walk afterwards.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    My workout is 20 minutes to 40 minutes oh stairmaster, 20 minutes to 40 minutes of stretch exercise and I just now include zumba 20 minutes a day. I usually do 40 min to 60 min of workout a day for 7 days a week. Is it enough?

    That sounds like a great routine. Though Stairmasters are a point of contention with me. I see people ruining their shoulders on those things. If you use a Stairmaster, make sure you're not having to grind through it. If you are putting all your weight on your arms (I see it all the time at the gym) in order to keep up, you're going too fast for your ability. A Stairmaster should be something where you hold on for safety/balance, not to prop yourself up. 20 minutes, with good form, on a Stairmaster is great.

    I did just 40 minutes yesterday but had an active day. Did 20 on the rowing machine and 20 on the Assault Bike. Also got in the pool and swam for a while and went to TopGolf and hit balls with my family (my son's in town, so we have both kids this week -- a nice treat).
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Yesterday 10K so rest today morning... evening badminton
  • J72FIT
    J72FIT Posts: 6,000 Member
    7-9 am: Yoga
    Sun Salutations (10-30m)

    6-7 pm: Strength:
    HSPU - 4x2r (8r)
    Hang - 4x30s (2m)
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Sunday was an active rest day for me.

    This morning I rode 15.6 miles on the bike and have been doing bodywork workouts during breaks from the computer.
  • nossmf
    nossmf Posts: 11,423 Member
    Finally put my lower back injury from a misaligned deadlift behind me, so back in the gym I go!

    Today was push day, so:

    Heavy bench presses - 5 sets, 5-1 reps (reps go down as weight goes up each set)
    DB OHP - 3x10
    Cable pushdowns - 3x10
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Continuing with the bike rides - did 17.3 miles at 13.4 mph average. Also doing push-ups/squats every hour during work.
  • J72FIT
    J72FIT Posts: 6,000 Member
    7-9am:
    Yoga
    Sun Salutations (10-30m)
    Conditioning
    Jumprope - 5x300r (2m) (1500r) (10m)
    Strength
    Vacuums - 3x30s (1m30s)

    6-7 pm:
    Strength:
    Pull-up - 4x4r (16r)
    Handstand Wall Hold - 4x30s (2m)
  • nossmf
    nossmf Posts: 11,423 Member
    Pull Day

    Pullups - 3 sets
    BB Row - 4 sets
    DB Row - 5 sets
    Facepull - 3 sets
    Cable curl - 3 sets
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did an easy 45 minutes today. 30 on the rower, 15 on the Assault Bike.
  • rockymountaindawn
    rockymountaindawn Posts: 146 Member
    Wow! Some of these workouts! You guys are amazing!

    I feel almost sily posting mine in comparison! But hey! Gotta start somewhere, right?!

    Yesterday:
    swimming - 30 mins.
    Laps: breast stroke, side stroke, free style
    30 mins. water yoga

    Today: morning floor exercise
    50 situps (2 sets - 25 each)
    80 leg lifts (2 sets - 40 each)
    50 core twists (1 set)
    30 min. Yoga - vinyasa flow
  • Djproulx
    Djproulx Posts: 3,084 Member
    Wow! Some of these workouts! You guys are amazing!

    I feel almost sily posting mine in comparison! But hey! Gotta start somewhere, right?!

    Yesterday:
    swimming - 30 mins.
    Laps: breast stroke, side stroke, free style
    30 mins. water yoga

    Today: morning floor exercise
    50 situps (2 sets - 25 each)
    80 leg lifts (2 sets - 40 each)
    50 core twists (1 set)
    30 min. Yoga - vinyasa flow

    Nice swim work. Thinking I'd really struggle if I attempted water yoga!
  • Djproulx
    Djproulx Posts: 3,084 Member
    Skipped my indoor trainer session in favor of an easy outdoor ride with a couple friends who are newbie cyclists. Beautiful night to ride along the river while watching the fly fisherman. We spent 1:45:00 covering 22 miles at a social pace (13mph). All fun, no pain.

    Back to the lap pool tomorrow.
  • rockymountaindawn
    rockymountaindawn Posts: 146 Member
    Djproulx wrote: »
    Nice swim work. Thinking I'd really struggle if I attempted water yoga!

    Lol.. thanks! It's a relatively new thing for me! I've done yoga for years, but took an impulse water yoga class while visiting some hot springs back in May, and i was hooked. Gives the word balance a whole new meaning when you're in the water!

  • drmwc
    drmwc Posts: 1,036 Member
    I did a random selection of upper body things:

    Hangboarding. This was my first session in a while. It went OK, getting 10 seconds on the 15mm ledge.

    I then benched, doing 3 sets of 5 @ 55kgs.
  • J72FIT
    J72FIT Posts: 6,000 Member
    7-9 am:
    Yoga
    Sun Salutations (10-30m)
    Conditioning: E3MOM
    Jumprope - 5x2m (10m) (15m)
    Strength
    Vacuums - 3x30s (1m30s)

    6-7 pm:
    Strength:
    Ring Dip - 4x4r (16r)
    Hang - 4x30s (2m)
  • Djproulx
    Djproulx Posts: 3,084 Member
    Swim workout today. A mix of speed and endurance.
    Warmup drills, then 10x50's and 4x 400's. 2650 yds total.
  • rockymountaindawn
    rockymountaindawn Posts: 146 Member
    After 4 hours of what I would concider strenuous activity: non stop at work: getting my (new to me) art class set up with desks, tables, chairs shelving units.. paints, supplies and more supplies.. and cleaning top to bottom... classes start in just a couple weeks!! .... i then went home and all i could think of was relaxing in the pool..

    That never happens though.. i cant help but swim when i get in. (Which actually is relaxing for me, in a way..)

    So .. 45 mins. Assorted laps.. breast, side, and back strokes...
  • tegass1994
    tegass1994 Posts: 11 Member
    50 squats.
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Morning bootcamp, evening will be badminton
  • drmwc
    drmwc Posts: 1,036 Member
    I did weighted pull ups, working up to +17.5 kgs. +20 kgs proved to be too much - I am weak. I was on the jugs on my hangboard, I think I find a bar slightly easier.

    My slightly random finisher was a few deadlifts @100 kgs.
  • J72FIT
    J72FIT Posts: 6,000 Member
    7-9 am:
    Yoga
    Sun Salutations (10-30m)
    Conditioning: E3MOM
    Jumprope - 5x2m (10m) (15m)
    Strength
    Vacuums - 3x30s (1m30s)

    6-7 pm:
    Strength:
    HSPU - 4x2r (8r)
    Hang - 4x30s (2m)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited August 2021
    Been taking the week off. Pretty sure I had Covid. Daughter and wife came back not feeling well from trip to Ohio. Daughter's boyfriend tested positive, daughter negative. He had same exact symptoms I did. Went from headache to body ache to chest within three days. Mostly just tired now. Other symptoms all gone (thank you Pfizer). The Friday workout, where I felt off, was a big red flag.

    After that easy workout on Tuesday, I had to sleep for nearly 20 hours. Taking the rest of the week off. Glad I was fully vaxxed. What could have been ugly has just been a small nuisance.
  • ebonyroche
    ebonyroche Posts: 682 Member
    Zumba Max dvd I love to dance 💃💃
  • rockymountaindawn
    rockymountaindawn Posts: 146 Member
    Was planning on taking it easy today due to first dose of Pfizer yesterday, but had more desks, tables and art supplies to haul in and out of the studio all morning at work. And since the studio is on the lower level of the art center, i got in about 20 flights of stairs making trips up and down while i was at it.. im counting that as a workout!😁

    Lastly.. it was another hot day after work so needed to cool off in the pool.. but my arm feels a little soar today, (guessing from the shot)..so only 30 min. Of light swimming.
  • mrmota70
    mrmota70 Posts: 533 Member
    Wednesday is my peak for the week so after yesterday’s 4 mile 40 min run with a rough night sleep I did an easy 2 miles with 20 min of elliptical this afternoon. Some yard work afterwards. Ready for better night sleep tonight.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited August 2021
    Was planning on taking it easy today due to first dose of Pfizer yesterday, but had more desks, tables and art supplies to haul in and out of the studio all morning at work. And since the studio is on the lower level of the art center, i got in about 20 flights of stairs making trips up and down while i was at it.. im counting that as a workout!😁

    Lastly.. it was another hot day after work so needed to cool off in the pool.. but my arm feels a little soar today, (guessing from the shot)..so only 30 min. Of light swimming.

    I had a huge scare after the first shot (not being one to take it easy :D ). I had the Pfizer one too and tried a harder row on the rowing machine a couple of days after. Had exercise induced asthma and couldn't breathe for a minute or two. Was coughing so bad that my HR wouldn't drop. Was scary as hell, to be honest.

    Good news is they are saying (I likely have Covid now) that the best protection you can have is two jabs and then catch Covid, not that I'd recommend it! I'm bulletproof now!

    Was planning on working out tomorrow, but was up all night again with a headache and today it's slightly in my chest again. This is like cycle two of the same symptoms, just moving faster from stage to stage and not lasting nearly as long.
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Morning did some interval training and ran a 5K
  • Djproulx
    Djproulx Posts: 3,084 Member
    Very humid during last night's run. 65minutes. Starting with 10 min warmup pace, then 3 x 16 minute intervals (8min hard, 7 min harder, 1 min recovery), then cool down jog.

    Bike this am was a series of cadence ladders plus some plain old endurance outputs. 3 x 12min cadence ladders holding 170 watts at various rpms 65-70, 60-65, 55-60, etc. Finished with 10min@140watts and 5 min cooldown.

    Endurance to race pace swim on the training plan for tonight. Will probably substitute a long open water swim, since Sunday's forecast is for heavy rain from tropical storm Henri.





  • J72FIT
    J72FIT Posts: 6,000 Member
    7-9 am:
    Yoga
    Sun Salutations (10-30m)
    Conditioning: E3MOM
    Jumprope - 5x2m (10m) (15m)
    Strength
    Vacuums - 3x30s (1m30s)

    6-7 pm:
    Strength:
    Pull-up - 4x4r (16r)
    Handstand Wall Hold - 4x30s (2m)