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What Was Your Work Out Today?

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  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    @Mike - it's odd, I generally look forward to weight-type stuff more than cardio-type stuff. I love walking, hiking and swimming, but I never really look forward to using the erg, say. The type of climbing I do (bouldering) is also more emphasis on short, powerful stuff than endurance. That said, I believe increases to endurance benefit bouldering, in that it can increase the amount of work done by the fast twitch muscle fibres.

    Yesterday, I did an evening walk. It was raining quite hard, and my climbing holds were very slippy as a result. So I abandoned my plan of climbing. I did 3 sets of 5 goblet squats with a 32kgs kettlebell; and then 100 swings with a 28 kgs bell.

    I then did a high intensity core thing. It was a new workout for me, utlising a pulley I'd just bought. Here is the programme:




    edited June 2020
  • cmentis182cmentis182 Member Posts: 36 Member Member Posts: 36 Member
    Tue 6/9

    MORNING
    40 Chin ups, 105 Push ups (both in sets to failure with minimal rest between sets)
    20 miles on mountain bike trails. Vigorous with many inclines.

    Same old same old, but it works for me!

    Damn, Saitama!
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
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    Just beat the rain!

    I’d have under 9/mile if I hadn’t forgot to stop my watch
  • MikePfirrmanMikePfirrman Member Posts: 2,247 Member Member Posts: 2,247 Member
    @ Matt - that looks awesome! I've been trying to figure out how to make a DIY Endless Rope Machine. The only machine I miss at the gym! It's actually a climber oriented machine but I find it a lot of fun in a painful sort of way. Great cardio, core, shoulder, tricep and leg workout all at the same time. Lats too.

    Unfortunately, the Bighorn Fire in Tucson has gotten worse. Homes in the Catalina Foothills, one of my favorite areas of the city, just on the other side of the mountains, is threatened right now. We have this "ready, set, go" alert system and they are on "Set" right now, being advised to prepare to evacuate at any time. I'm hoping it doesn't come to that for those folks. We're talking around 1000 homes.

    So, decided, probably not wisely, to row outside this AM. 75 to 77 degrees this AM, but also more smoke than I thought in the air. Did a great job of keeping the HR under 137 nearly the entire row (71% of max HR), but the pace fell off badly in the second half likely because of the smoke.

    2:31 pace/20 SPM, 11.8K meters.

  • DjproulxDjproulx Member Posts: 2,195 Member Member Posts: 2,195 Member
    After two key sessions this week, I started today with an easy 35 min recovery ride on the trainer. My afternoon session was 20 minutes of stretch cord work for swimming, then a 35 minute shakeout run. I'll be back on the trainer tomorrow morning.
    edited June 2020
  • GetHeroFitGetHeroFit Member Posts: 27 Member Member Posts: 27 Member
    New watch. Working through a 5k program.
  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    I did an hour of yoga in the morning. I climbed a bit in the evening, for around an hour. It was fun.

    My mats were a bit too close to the base. I fell from the top (attempting a dyno to a tiny crimp). They didn't fully catch my fall - I mainly landed on the garden. I am fine, but it is something to think about next time on the wall.
    edited June 2020
  • beastierbeastier Member Posts: 1,904 Member Member Posts: 1,904 Member
    Leg day....

    Im not too fussed about building up muscle mass in my legs, but leg day helps add a bit of power to the running and also of course they’re a big calorie burner - therefore trained with intensity rather than targeting amount of weight..this session hit quite hard on the cardio to:

    • Quad circuit (target 4/5 rounds, 10 reps per set):
    ○ Pistol squats
    ○ Barbell squats
    ○ TRX dumbell-weighted side lunges
    ○ Dumbell lying glute raises
    ○ Resistance band seated leg extensions
    • Supaset:
    ○ Barbell stiff legged deadlift
    Belt-weighted box calf raises
  • DjproulxDjproulx Member Posts: 2,195 Member Member Posts: 2,195 Member
    Trainer ride this morning was a Sweet Spot Step Down routine. It is focused on sweet spot intervals while also working on pedaling dynamics.

    72 minute session included 25 minutes of warm up cadences/power, and single leg drills. The main set was 4 x 8min blocks ( 4min @205watts, 3min @200w 95-100rpm, 1 [email protected] 105-115rpm) w/4 min recovery & 5 min cooldown. I struggled to hold power steady during the high cadence periods. Feels like I'm carrying some fatigue.

    Will run tomorrow. :)
  • MikePfirrmanMikePfirrman Member Posts: 2,247 Member Member Posts: 2,247 Member
    Djproulx wrote: »
    Trainer ride this morning was a Sweet Spot Step Down routine. It is focused on sweet spot intervals while also working on pedaling dynamics.

    72 minute session included 25 minutes of warm up cadences/power, and single leg drills. The main set was 4 x 8min blocks ( 4min @205watts, 3min @200w 95-100rpm, 1 [email protected] 105-115rpm) w/4 min recovery & 5 min cooldown. I struggled to hold power steady during the high cadence periods. Feels like I'm carrying some fatigue.

    Will run tomorrow. :)

    I did similar to your "main set", but that was it for me today. Tried to do a 4 X 2K/4 minute rest on the rower in the garage. Not a good idea. I did that because the smoke in the air is bad right now with the wildfire (now the largest in the US and around 300 firefighters fighting it) being 8 miles from my house. The garage was like 90 degrees and my little fan did next to nothing. I couldn't open the garage door because that would let all the outside smoke in, so I did 2K on the rower and then finished up the other 3 intervals on the AD Pro (Assault Bike).

    Proud of myself getting in four intervals and grateful to have an alternative to the rower. I could put the rower in our workout room, I suppose, but it would literally be wall to wall equipment and dog crates in that room.

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  • DjproulxDjproulx Member Posts: 2,195 Member Member Posts: 2,195 Member

    I did similar to your "main set", but that was it for me today. Tried to do a 4 X 2K/4 minute rest on the rower in the garage. Not a good idea. I did that because the smoke in the air is bad right now with the wildfire (now the largest in the US and around 300 firefighters fighting it) being 8 miles from my house. The garage was like 90 degrees and my little fan did next to nothing. I couldn't open the garage door because that would let all the outside smoke in, so I did 2K on the rower and then finished up the other 3 intervals on the AD Pro (Assault Bike).

    Proud of myself getting in four intervals and grateful to have an alternative to the rower. I could put the rower in our workout room, I suppose, but it would literally be wall to wall equipment and dog crates in that room.

    I can't imagine doing that workout in a 90 degree garage with no air flow.
    My cycling work is done in my basement with a fan, and I still go through the contents of two 20oz bottles of fluid/electrolytes during a typical 75-90 minute session.

  • MikePfirrmanMikePfirrman Member Posts: 2,247 Member Member Posts: 2,247 Member
    @Djproulx - I just did the first one and said, "this is NOT a good idea". And did the rest upstairs in our little workout room in the A/C on the Assault Bike, with a fan! My garage was like an oven.
  • yirarayirara Member, Premium Posts: 5,805 Member Member, Premium Posts: 5,805 Member
    Yikes! I apparently did 1:20 of stretching and black rolling. I noticed that some leg muscles were 'stuck' and got out my blackroll and did alternating stretching and rolling legs, hips and bum. I have no idea how much time I spent with my legs on the roll and my hands supporting my weight, but my arms are certainly very tired now. Interspersed with a bit of dancing, shimmies and similar things.

    This was followed by about 30 minutes of dancing and jumping around. Interspersed with a bit more stretching.
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
  • hawkeye45_hawkeye45_ Member Posts: 806 Member Member Posts: 806 Member
    5 minute walk followed by ten rounds of 12-second jogging and 2 minutes walking, then 5 minute cool down walk.
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
    And since I can’t seem to edit again... the boys and I are doing some trap shooting tonight. Not sure about exercise, but boom! Boom!
  • DjproulxDjproulx Member Posts: 2,195 Member Member Posts: 2,195 Member
    JimDew wrote: »
    And since I can’t seem to edit again... the boys and I are doing some trap shooting tonight. Not sure about exercise, but boom! Boom!

    "PULL!"
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
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    Garmin lost some of my older info, but there’s a lot of good stuff in this run. One of my best paces ever over this distance, and likely my best 10k time ever.
  • DjproulxDjproulx Member Posts: 2,195 Member Member Posts: 2,195 Member
    Today was a run day, so I did a 75 minute aerobic paced run (HR Zone2), then some reps with swim cords. Will have to get out into the open water soon.

    Bike/run brick on tap for tomorrow.
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