What Was Your Work Out Today?

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Replies

  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    242 minutes on my Elliptical for 17 miles.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Back to spin/core class after two weeks off. 75 minutes of spin was fine, but I struggled during the 15minute core routine that followed. No surprise, there, I clearly have work to do after slacking off.
  • dralicephd
    dralicephd Posts: 402 Member
    40 min. elliptical at zone 3. Slow and steady after two days off (due to migraine madness).
  • J72FIT
    J72FIT Posts: 6,057 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility - (15m)

    Strength: Upper A
    HSPU: 1-2-6-5(4)-4r (17r)
    Face Pull: 3x12r (36)
    Pull-up: 2-4-12-10(8)-7(8)r (34r)
    Dips: 2-4-12-10(6)-7(7)r (31r)
    French Press: 3x12r (36)
  • JDMac82
    JDMac82 Posts: 3,192 Member
    60 mins Circuit calisthenics/Sprints/distance running
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Tuesday Mornings Agenda

    5 min walk 4 mph@ 6 incline
    50 Air Squats
    50 Rev Crunches
    35 Dbell Swings
    15 Pull-ups

    12/9/6
    Land Mine Squat
    Dead Lift
    Hip Sled
    Seated Calf 3 x 25
    Iso Dbell Deads
    Goblet Squats
    Ned Squats
    Standing Calf Raises 3 x 25
    Dbell on Shoulder Squats
    Bench Step Ups w/35#
    Smith Deads
    Sled Calf Raises 3 x 25

    Colt 45
    Crunches/ Low Choppers/ Obliques/ Flutter Kicks/ High Choppers/ Hip Lifts/ Rower

    1063 Total Reps
  • shekky29
    shekky29 Posts: 1 Member
    Lower body -
    Back squats
    Calf raises
    Bulgarian split squats
    Single leg dead lift
    6 sets of each to failure
  • AnnPT77
    AnnPT77 Posts: 36,815 Member
    Rowing machine revisited, 8,159 meters; the usual recent 3 x (2k on, 2' off) + 1k + 3' CD, no particular split/rating goals other than staying at base intensity. Ended up 2:34.3 pace/19spm, so mostly 10:17-ish times for the 2k pieces, whole thing Z3 and below.

    Mostly focused on relaxing all of the body parts that don't need to be tensed to do the work, while trying to keep good general technique (especially sustaining the forward body angle appropriately).

    Like Mike, I'm working on the Concept 2 Challenge as impetus to consistently put in the meters. Unlike Mike, I was lucky enough to not get Covid (so far), so I'm at 131,373 meters and on schedule for my 6 day per week plan so far, with these lower meters daily. (I'm alternating C2 rower & C2 bike, because both count, though bike meters count half vs. row meters.)
  • Djproulx
    Djproulx Posts: 3,084 Member
    @Mike, @Ann - The rowing challenge sure seems like a great motivator. We recently had a "Where are you planking?" challenge in our trail running club, with pictures posted to a FB page daily. Planking indoors, outdoors, on the roof of a house (picture taken by a drone!), on rock walls, on ships, paddleboards, in the surf, group planks, etc. Some posters included their length of plank holding time, making it competitive. End result is that I've never done as many planks as I did in October.

    I'm starting to add extra warmup movements on trainer days at the gym. Today after foam rolling and dynamic warmups, did 15 minutes of :30 fast/:30 slow intervals on the treadmill. Result was feeling much better when we started the regular training session. Did rounds of kettlebell work, balance work, band pulls, bridges, bear crawls, etc.
  • J72FIT
    J72FIT Posts: 6,057 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility/Yoga - (20-30m)
  • J72FIT
    J72FIT Posts: 6,057 Member
    shekky29 wrote: »
    Lower body -
    Back squats
    Calf raises
    Bulgarian split squats
    Single leg dead lift
    6 sets of each to failure

    Wow! That's alot...
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Got a later than normal start today so I only did 140 minutes for 11 miles on my Elliptical.
  • dralicephd
    dralicephd Posts: 402 Member
    Elliptical fun! 30 minutes in zone 3 with 2 min. on/2 min. off intervals into zone 4 for the last 10-15 minutes. Felt good. And the extra calories allowed room to share a frozen treat with my kid as a post-vaccine celebration. :)
  • AnnPT77
    AnnPT77 Posts: 36,815 Member
    Stationary bike, 16,396 simulated meters, only 49" in Z4, rest Z3 and below, so pretty easy pace.

    Some sun salutations before breakfast.

    A very few tentative, partial-range-of-motion ab roll-outs with ab roller, going just short of the point where back strain or instability would kick in . . . just to see how it felt.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Hump day, Bump Day!

    75 Fwd Jump Rope
    25 Hand Release Pushups
    75 Skier
    50 Crunches


    6 x 10
    Waiter Curls
    Rope Exts back to Stack
    Preacher Curls
    Skull Crushers
    Iso Landmine Curls
    Iso Landmine Press (laying down)
    Low Pulley Curls
    Supine Kickbacks (back on floor)
    Incline Bench Curls
    Dbell Close Grip Bench Press
    Banded Curls 3 x 25
    3 x 25 Dips


    60
    Twists / Rev Crunches/ Knee Tucks / Leg Tucks/ Supine Bike/ Heel Taps

    1335 Total Reps
  • J72FIT
    J72FIT Posts: 6,057 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility - (15m)

    Strength: Lower
    RDL: 3x12r (36r)
    Squat: 3x12r (36r))
    Hip Bridge: 3x12r (36r)
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Did a 4 mile loop. Slowly getting back to running been slacking off after the half in October..
  • mrmota70
    mrmota70 Posts: 537 Member
    4.5 miles in 46 min on the treadmill. So slightly over 10 min per mile @6 mph. Would have gone for 6 miles, but didn’t want to make the boss lady wait for lunch.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    11612 meters unstrapped easy work on the rowing machine.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Cardio Pump

    5 min walk 4mph @ 6inc
    100 Fwd Jump Rope
    1 minute sprint 4 inc / 11 mph for all
    50 Mtn Climbers
    50 Low Choppers
    20 Renegade Row
    1 Min Sprint
    30 Lateral Box Jumps
    100 Fwd Jump Rope
    50 High Choppers
    100 Half Jacks
    1 Min Sprint
    100 Air Squats
    30 Box Jumps
    100 Supine Bike
    1 Min Sprint
    60 Push-ups
    1 Min Sprint
    Stairs Circuit x 2 (every/other/lt/rt/hop)
    80 Sit-ups
    35 KBell Swing
    35 KBell Squat Press
    1 Min Sprint
    20 Devil Press
    100 Fwd Jump Rope
    1 Min Sprint
    100 Flutter Kicks
    20 Dbell Snatch
    20 Wipers
  • drmwc
    drmwc Posts: 1,137 Member
    edited December 2021
    I failed to climbing on Tuesday, as work was silly. I lifted instead, doing:
    Deadlift, 2 sets of 5 @ 100 kgs, 1 set of 5 @ 110 kgs.
    OHP, 3 sets of 5 @ 35 kgs.

    I tested my max reps for unweighted pull-ups. I got 18, I am definitely capable of more (my hand slipped on the last rep, my arms and shoulder felt ready for more.) I'm fairly sure this is a WR, if one defines world record to be done by me in my shed.

    I went climbing on Wednesday. It was fun, I was on a sending spree. The one I'm happiest with is a v3/v4 overhang I'd not got before. There is an enticing penultimate hold which is very negative, I couldn't get anything from it at all. I ended up bypassing it, which meant I needed to dyno the last move. Craggy Island (the gym) has stacks of dual texture climbs, normally with a v3/v4 minimum grade. I got one of these for the first time.

    It will be my last gym climb of 2021; I want to isolate for a bit before seeing Mum. Omnicron seems a bit prevalent at the moment in the UK.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Trainer session this am. Warm up including a few short assault bike intervals. Repeated bike intervals between rounds of work as well. Focused on swim muscles a bit today. Kneeling TRX extended arm fallouts, seated TRX pull ups, skull crushers while laying on BOSU etc. Finished with some other balance work on bosu, kettlebell deadlifts, etc.
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Morning bootcamp - probably badminton today evening.

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