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What Was Your Work Out Today?



  • alexmosealexmose Member Posts: 629 Member Member Posts: 629 Member
    Upper body hypertrophy. Went real easy today since I had to skip a rest day to get the 4 sessions in this week.
  • JimDewJimDew Member Posts: 957 Member Member Posts: 957 Member

    Even got rained on a little. :)
  • clairesbubbeclairesbubbe Member Posts: 18 Member Member Posts: 18 Member
    three kettle bell exercises, four different abs, ab wheel, Inner, outer and inner thighs with a band, Bicep curls, obliques with kettle bell, triceps with a band and 11 lb barbell, shoulders with 11 lb. barbell, tricep kickbacks with 11 lb. barbell
  • pfprimopfprimo Member Posts: 90 Member Member Posts: 90 Member
    Ran 5.5 miles this afternoon/evening. Took advantage of "lower" humidity (i.e. not above 80% like it usually is here in the Tampa area) to get out for a post-work run. Heat index still above 90 degrees and clear skies so took it at a way-easy pace. My goal was to put some miles in the bank and do it safely, and I did that.
  • drmwcdrmwc Member, Premium Posts: 451 Member Member, Premium Posts: 451 Member
    I actually had a full free hour over lunch, so I climbed. The heavens opened, and I needed to give up after half an hour. I climbed again in the evening.

    My new game is seeing how few moves I can get to the top in. (It is around 3 metres vertical, or 5 as the crow flies given the angle.) I can do it it in 3 fairly easily. 2 is my challenge for the next few weeks.
  • DjproulxDjproulx Member Posts: 1,978 Member Member Posts: 1,978 Member
    Hour on the bike trainer yesterday and today was a run day.

    70 minute run done mostly at an easy pace, with two rounds of hill repeats in the middle. Each round was 4 x 2 minutes (2minutes uphill max effort,3 minute recovery), 10 min base pace run, then repeated 4x2min hill work.

  • laurosaurusrexlaurosaurusrex Member, Premium Posts: 18 Member Member, Premium Posts: 18 Member
    I start each day with 20-30 min on the spin bike and then weights in the evening. This week starts 4x a week strength training alternating upper and lower body. Today was upper:

    Bench press
    Lateral raise
    DB pullover
    Bicep curl
    Tricep extension
    DB shrug
  • MikePfirrmanMikePfirrman Member Posts: 1,642 Member Member Posts: 1,642 Member
    35 minutes on the C2 rower this AM @ 2:27.9 pace/19 SPM and then 25 minutes on the AD Pro (Assault Bike) @ around 150 Watts. Had to cut the row short with increased stroke power and smoke in the air.

    Today and tomorrow the wildfire is within 3 miles of my house. Started out 12 days ago 10 miles away and we have watched it gradually go from 200 acres to well over 10,000 acres with nearly 800 firefighters and Hotshots fighting it. Just heard Al Roker talking about it on the Today show in the other room as I work from my office. The entire mountain was glowing last night but they saved Summerhaven, a charming town on top Mt Lemmon. Summerhaven is the appropriate name. When it's 107 here on the ground in Tucson, it's a pleasant 75 up on the mountain in the heat of the Summer. I was up there last year for Father's Day. Lovely place.

    Forest Firefighters are badasses! Amazing folks that don't get enough credit. Four have had heat stroke battling flames in 100 degree conditions with 50 MPH winds. The aircraft got grounded yesterday, should join back in today. Keeping my fingers crossed they can save that town.
    edited June 18
  • DjproulxDjproulx Member Posts: 1,978 Member Member Posts: 1,978 Member
    Easy 45 minute spin on the bike trainer. Warmup spin, then 5 x 5 min blocks (3min aerobic, 1min high cadence, 1 min threshold), then cooldown.

    I've moved the bike trainer out onto my patio to get a change of scenery and to get more acclimated to the heat.
  • JimDewJimDew Member Posts: 957 Member Member Posts: 957 Member


    Rings and body weight stuff today.

    A break from the daily 10k.

  • drmwcdrmwc Member, Premium Posts: 451 Member Member, Premium Posts: 451 Member
    I did an hour's yoga before breakfast.

    I got a short walk over lunch, and a long one before dinner, getting 20,000 steps over the day.

    I hangboarded in the evening, followed by pull ups. The hangboarding eventually went OK, although I failed a few things first time and got them second attempt. My max pull up reps unweighted was 15, which is OK by my standards.
  • MikePfirrmanMikePfirrman Member Posts: 1,642 Member Member Posts: 1,642 Member
    Easy hour today. Didn't feel great (not terrible either) all day yesterday and work today not feeling great. It is my hardest session normally. Scrapped that and did 30 minutes on the LateralX and 30 on the Assault Bike.

    REALLY smoky today. Should get better by the weekend. They are doing "backburns" today near my neighborhood to prevent the fire from coming down hill. Winds much better today, which will allow the DC 10s to work hard. Though it's not controlled, after today, it will head the other direction.

    There's a young man in the Sub7 Virtual Rowing club that I participate in. Isaiah Harrison, a 16 year old American rowing phenom, is facing off today against Oliver Zeidler in a virtual World Competition. Zeidler is the number one German (23 years old) and the current singles World Champion (over the water -- real rowers). Harrison owns every male WR on the rower for his age class below 18. He's insanely good and going to be a huge American Olympic threat to win Gold in singles rowing at the next Olympics, dominated currently mostly by Europeans, Australians and New Zealanders. I wouldn't doubt he can beat Zeidler on the machine already. But it's not a real boat but Harrison is progessing really fast in the boat as well.

    Why is this a big deal? It's been 100 years since the US had an Olympic men's champion in the single scull. Isaiah is destroying the youth and taking on the big boys at 16!
  • DjproulxDjproulx Member Posts: 1,978 Member Member Posts: 1,978 Member
    Fairly warm and humid this morning for my bike/run. Took a scenic route and went 1:55:00 on the bike (34 miles, 17.5mph ave), then a quick 2 minute transition into an easy 25 minute run. Now it's off to mow half the lawn while there is still some shade in the back yard.
  • JimDewJimDew Member Posts: 957 Member Member Posts: 957 Member
    Today started with an hour’s worth of grass cutting.

    The real fun stuff starts later with umpiring 3 youth games.

    I’ve so missed baseball.
  • yirarayirara Member Posts: 5,304 Member Member Posts: 5,304 Member
    Odd day. I only went one town further to pick up something I bought.. then decided to rent a bike at the station and cycled around for two hours. Those station rental bikes are..well.. about 20kg, very deep bar thus not very stable, pedal breaks that don't work properly and no gears. I didn't cycle a lot, but it's not really fun to use them anyway.

    Tonight at 20:00 I suddenly thought: oh heck, lets get the race bike and go on a little trip. Not super far or fast, but I mainly cycled through forest - not every path really that suitable for a racebike. Came back at 22:00. But yes, that was a lot more fun than the bike earlier.
  • losing1982losing1982 Member Posts: 1 Member Member Posts: 1 Member
    I ran for about 10 minutes in the morning, then hopped on my stationary bike for another 10 minutes. In the afternoon I did some back squats and burpees.
  • drmwcdrmwc Member, Premium Posts: 451 Member Member, Premium Posts: 451 Member
    Climbed yesterday.

    The full session was:
    Non-climbing warm up
    Dynamic stretches. Jump rope. Band stuff. Low effort pull ups. Low effort hangboarding.

    Climbing warm up
    4 easy routes. I gradually increased the difficulty, so actually fell off the fourth one my first go. I got it next time.

    Power moves
    I practiced big dyno moves with large jumps.

    I tried a route that is way too hard for me. I am making slow progress. I got the first move, and my fingertips are on the hold for the next move.

    Leg work
    Pogo practice (swing a leg off the wall to generate momentum to jump to the next hold). Dropped knee practice - do a drop knee each move. Nominate a dead leg, and go up the wall without that leg touching the wall

    Warm down
    Light weight stuff targeting the forearm flexors and extensors, to try to avoid tendonitis.

    It was 2 and a half hours in total.
    edited June 21
  • DjproulxDjproulx Member Posts: 1,978 Member Member Posts: 1,978 Member
    Did an easy paced woods run this morning. Just over 5 miles in 80 minutes. We walked/climbed the steepest parts and sections with heavily exposed root growth, then ran the rest of it. It was an easy and fun recovery effort.
  • briscogunbriscogun Member Posts: 868 Member Member Posts: 868 Member
    Wasn’t feeling all that awesome, been dealing with a sore neck/headache for a few days. Figured I’d run for as long as I could and just stop when I couldn’t go anymore. Ended up doing the full 5K in record time for me (34:20). So go figure...

    Did 60+ push-ups, 20+ chin-ups, and some core work for a finisher.

    Happy Father's Day to all the dads out there, too!
  • yirarayirara Member Posts: 5,304 Member Member Posts: 5,304 Member
    Went on a little cycle ride this afternoon , which got a bit longer. But anyway, nice ride despite the strong wind.

    In the evening I did my foam rolling and yoga/stretching routine. My much tighter right side is getting much more flexible than left for some reason. I finally managed to get into a proper pigeon pose (proper form, compared to the thingy on the front page of the app), and then did my front splits routine. Right to the front also gets quite a bit deeper down than left now. I was so surprised by that that I nearly jumped out of the splits :D
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