What Was Your Work Out Today?
Replies
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Bootcamp in the morning. Need to get off my *kitten* and continue with my running as I have a half marathon in less than 3 weeks.3
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My workout today was to briefly sit on the bed to put on fresh socks for running... then sleeping for nearly two hours. I'd say I totally smashed it
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270 minutes on my Elliptical for 18.13 miles.3
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Ann -- did a similar workout to you. Did 2K X 3 today with lifting supersets in the AM.
Felt really pretty good about my times. 8:20s for the first two and 8:30 for the 3rd with only 3:30 rest between -- 2:06/2:06/2:07 paces for each. And this was after a leg workout. My work on form and lifting more consistently seems to be paying off. I'm still nowhere near my old paces back when I was 53 but it's the best I've seen in 3 years or so since my disc injury. I'll take it. Especially for two bouts of Covid after Summer. Not that long ago I struggled to get the 2Ks under 9 minutes when doing sets of them.
Around 900 calories on the hour (did a warmup and C/D on top of a few K meters).4 -
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75 1/2 Jax
75 Skier
50 Situps
30 Hand Release Pushups
20 Wipers
10 Pullups
10/8/6
Shrugs
Iso Land Mine Arc
Mil Press
Rope to Face
Monkey Rows
Front Raises
Rear Delt
Lateral Raises
Rev Grip Press Seated
Wide Seated Rear Delt
Nifty 50
Crunches / Cable Crunch / Knee Tucks / Rev Crunch/ Obliques/ Twists/ Supine Bike/ Choppers (H&L)
1000 Total Reps1 -
Stationary bike for 11,126 meters. Set off with a little quicker ramp up than usual (without really trying) for some reason. Until a little push near the end (1:25 long) before the CD, it was all Z3. Peak at 150bpm, about 75% reserve, 83% max, but I wasn't near there for long.
Followed up with 16" core exercises, mostly with the ball.
@MikePfirrman, nice splits (good improvements) on the 2k pieces, especially having had the recent bumps in your path!dralicephd wrote: »Today was my first time cross-country skiing in my life (and I've only done alpine skiing 3 times in my life, so nearly 0 skiing experience).
OMG. In the tracks and on level terrain (or even uphill) it was fine, but the parts without tracks and downhill were tricky and even scary. Zero control 😳 I got technique tips from passersby when attempting to slowly go down a tiny slope, how embarrassing, lol. I'll admit that choosing to try this sport, as someone who is afraid of heights and slippery surfaces, is quite... illogical 😁
8 kilometers in total and I am physically wrecked. Lovely views though!
I've gone cc skiing exactly once in my life and had the same experience! (I've never been in downhill skiis) Any slight incline and I was out of control and on my butt. At some point I just felt like I was in a fist fight with the snow and was definitely not winning. Lol.. I'm glad I tried it though.
I think snowshoeing might be more my speed. I'll have to try that sometime.
My problem wasn't falling, my problem was not being able to slow down! At one point I just had to cross my arms in front of my face while flying through a series of overhanging tree branches and hope for the best, waiting for an uphill slope to slow me down.
Snowshoeing is definitely on our to do list too (we're here till Friday) which should be less scary, I hope. I much prefer a physical kind of workout than an adrenaline inducing one 🙂
I hope it was at least vigorous on the flats? There's a reason why XC skiing has a rep as one of the most CV-intense exercise forms. 😉
I hear you on the downhill parts, though: They can be . . . exciting? . . . especially at first, without heels tied down. I used to XC ski, would try to snowplow to slow on the downhills, get my skis totally crossed and of course fall, usually halfway down the hill where I had trouble getting up again without sliding bodily downhill. Not pretty! 😆
My bigger problem was uphills, though: I'm not great at skiing up, ski-running up, or herringboning up. Sidestepping only works if wiiiide tracks. Fortunately, most of the the places to XC locally are fairly flat, or I'd probably still be out there floundering trying to climb some $%&% hill.
I watched my late husband snowshoe (on the old school beavertail style wood & rope snowshoes he'd used to run traps during high school in the 1960s). It didn't look fun to me. I should keep an open mind, though: The newer lightweight recreational snowshoes look more manageable. 😆
Good show, both of you, @Lietchi and @dralicephd, trying a new thing! I'm kind of fearful to try XC these days: None of my friends ski; I used to go out alone, but my skiing skills and osteoporosis are not a good combo for solo skiing these days, I feel like. Fun thing, though, and I do have the equipment. Once in a blue moon, we still even get enough snow to do it here.3 -
Today’s workout
3 sets of 12 reps
-brisk 5 minute walk
-Leg curl
-Leg extension
-Leg press
- Squats
-Crunches
-Abdominal machine1 -
Today’s workout was a 4 hour 850 calorie walk in Bouddi National Park. Today was Australia Day and a national holiday so it was nice to spend time with family.
Current Weight - 159.3lbs
Goal Weight - 135 lbs
Height - 5’4”
Age- 45
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It has been a while since I logged. Here are the last few days:
Thursday
I had a climbing session. It was over 2 hours, very good fun as I was in good form. I sent a lot of stuff.
Friday
Not much exercise, as I drove to Wales. I did get over 10k steps, though. I left mine at 9.30 pm, and got to Wales at half past midnight. The reason I went to Wales was...
Saturday
I went caving. It was a pretty epic trip, taking 7 hours. We did the entirety of Ogof Craig A Ffynon. There is a route description here:
https://yorkcavingclub.org.uk/blog/139-ogof-craig-a-ffynnon
Here are some pics:
My kit was new and looked new at the start. At the end, it looked proper. It was the first time I've needed ropes for the climbs.
Sunday
An early start, as I went to Somerset for a quick dive. 44 minutes long, 24 metres deep, 6 degrees Centrigrade water.
Tuesday
Climbing. I got one harder new route, involving a dyno, but wasn't in top form. 75 minutes long.
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MikePfirrman wrote: »dralicephd wrote: »The physiology of stress is real, y'all. The pandemic is making my work week very stressful and you can see it in my heart rate: It was at Zone 2 when I first stepped on the elliptical! Overall, I did 45 min. with ~35min. in Zone 3, ~5 min. in Zone 4, and ~5 min. in Zone 2. Nuts.
Anyway, the endorphins were greatly appreciated. Also, the burned calories will allow me to have some comfort food.
I have really gotten into meditation the last few years. Really helps a lot with anxiety and feeling overwhelmed and stressed out. I also have a controlled breath/lung exerciser which has seemed to calm and make my breathing deeper. Allegedly (I have seriously low BP anyway), it's supposed to improve your blood pressure.
10K today unstrapped (with the bungee again) on the rower. Very easy stuff. Also did an hour yesterday split between LateralX and Assault Bike, again all easy steady state.
Interesting. I meditate daily, although in a slightly eccentric way. I do deep breathing exercises, which culminate in seeing how long I can hold my breath on an exhale under a cold shower. It's hard to time, but I think I'm at around 2 minutes now. The cold shower is noticeably more bracing in winter. I haven't been doing this too long, in the grand scheme of things - around 3 years.2 -
No workout yesterday, but I returned to my in-person job which involves standing for about 6 hours. My back is pretty sore today. Apparently I need to be more mindful of engaging my core while standing. I don't know how many calories I burned, but I was pretty darn exhausted when I got home. Anyway, I can certainly understand why I gained a bunch of weight working from home, sitting on my butt all day!
I'll attempt my Wednesday elliptical workout later today, but I'm likely going to take it pretty easy.
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7-8 am:
Mobility - (30m)
GtG - (15m)
HSPU 1-2-3-4 (10)
Pull-up - 1(50lbs)-2(25lbs)-3-4 (10)
Dip - 1(50lbs)-2(25lbs)-3-4 (10)
Ab Wheel 1x10 (10)
Pushup 1x10 (10)
Row 1x10 (10)
Swing 1x10 (10)
Squat 1x10 (10)
3-4 pm:
RDL -175lbs - 3x3 (9)
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Easy hour on the rower today unstrapped (with the bungee again on the rail to prevent overextensions). Really focused on keeping HR under 65% max. With the exception of going over just twice for a few seconds, did a nice job of that.1
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Managed 45 min. on the elliptical at a slower pace, hugging the HR Zone 2 and 3 border the whole time. Earlier in the day I was tempted to skip it, but my back relaxed as I moved around more, so I thought it might help to keep moving. We'll see tomorrow (when I'm back on my feet at work) if that was a good decision or not!
The great body experiment of 2021-22 continues... 0 -
Very cold and a busy work day, so only a walk after work to maintain my daily challenge requirement. Five days left to the Jan challenge. I'm ready for it to be over, so I can drop back to 2 runs/week and ramp up indoor riding and swimming.3
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Finally tried out a Apple+ workout. All I can say it was definitely a challenge doing an interval treadmill session. Wife walked by when I was huffing on one of the all out intervals.
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House is isolation for next week so going ham on the indoor.
So.Much.Sweat.4 -
Treadmill run for 2 miles with inclination, the beast abs workout Crunch - 4 sets
Russian twist - 4 sets
Hip up - 4 sets
Crossed tuck in - 4 sets
Cobra - 4 sets
Spider-Man crunch - 4 sets
Bucket drop - 4 sets
Windshield wiper - 4 sets
Beast abs - 4 sets
Feels the burn. If I can do this 2-3 times a week, I’m sure I’ll have the definitions that I want! 💪🏻💪🏻💪🏻2 -
Giant Set # 1 (4 Rounds)
Reverse Grip Shoulder Press: 20 Reps
Seated “Slightly Back” Side Laterals: 20 Reps
Bent Over Rear Delts: 20 Partial / 20 Full Reps
Bus Drivers “Super Slow”: 20 Reps Each Side
Giant Set # 2 (3 Rounds)
Modified Arnold Press: 15 Reps
Around The Worlds: 15 Reps
Seated Shrugs “Supinated Grip”: 20 Reps
Standing Shrug “2 Count Hold at Top”: 20 Reps2 -
Gym this morning. 4 rounds of TRX pull ups, elavated pushups, KB deads, KB lunges, then 3 rounds of stability ball body saws, turkish get ups, overhead dumbell press.
Maintaining good form on the complete TGU's when bridging/lunging section is done while using my left leg/side. Still weaker balance and less range of motion on the right side, so limiting the weight when performing TGU's on that side.
Planning to join my tri club pals for a one hour group ride on Zwift tonight. Looking at the list of riders, I expect it will be a true sufferfest.
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100 Fwd Jump Rope
25 KBell Swing
50 Leg Tucks
25 Hand Release Push-ups
10/8/6
Wide Grip Bench
Standing Landmine Press
Dbell Chest Press
Hi Cable Flys
Low Cable Flys
Rev Grip Dbell Press
Incline Press
Decline Dbell Press
Incline Flys
Supine Landmine Press
Nifty 50
Crunches/ Knee Tucks/ Cable Crunches/ Flutter/ Twists/ Supine Bike/ Frog X/Obliques/ Hip Lifts
940 Total Reps2 -
Today was technically my rest day, but I went on 3 walks that totaled about 45 minutes.2
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Swapped up the schedule a bit this week. Machine rowing today, the usual 3 x (2k on, 2' off/CD) format, 6689m including the row in/out and CD, 2:26.4 pace/19spm on the 2k pieces. Each of Z4 and Z3 represented 42% of the time (about 15' each), the remainder of the time in zones below. HR peaked at 157 bpm, around 82% reserve or 87% max. That's definitely "short sentences only" territory, for me. (220-age estimate fails again!).
Followed that with 44' playing with dumbbells.
I'd almost talked myself out of doing today's workout, then I remembered that this one wasn't optional. 😉My workout today was to briefly sit on the bed to put on fresh socks for running... then sleeping for nearly two hours. I'd say I totally smashed it
@yiyara, I had an equally nonstandard workout day yesterday, but - shockingly - mine was more premeditated. I went out for brunch and a beer with a friend, figured it was a better planning to skip any serious workouts after, stick with chores/errands for the rest of the day instead. Not sure I should consider that an extra recovery day . . . . 😆2 -
First group Zwift ride for me last night. 75 minutes with tri club friends. Averaged 175W for the ride.
We used discord app to chat while we suffered, which was fun. I have lots of work to do to regain bike fitness, both FTP and endurance. Will resume 2/3 rides per week now that daily run challenge is ending.
Rest day today.
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Got the booster jab yesterday and the annual flu shot as well. I had a bad incident back in April after the second Covid shot where my HR went up after a 1K sprint (3 days after the shot) and I had exercise induced asthma -- scary as hell. So today, it was relatively easy.
Did four weight supersets and then 10 or so 100m fun sprints on the rower. Hit some nice 1:30s. Ended with a C/D 2K @ 2:25 pace unstrapped.2 -
11,122m stationary bike, mostly Z3, remainder below, about 28' overall. I'm not aiming for anything special on the bike (slacker that I am in Winter): I just get on and pedal however my energy level feels for moderate steady state. The average watts have picked up a bit since the start of the season, doing that, which I guess is good.
Followed up with 22' core exercises. I've been adding reps or time to some, but need to look up some manageable progressions for others - don't want to just keep making duration longer.2 -
1
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Rotations
75 Skier
75 Jumping Jaxs
30 Sprint @ 6 Inc, User Choice Pace
Sprint
25 KBell Swing
15 Hot Lizard
Sprint
Row Machine / Stair Circuit / Ropes
25 KBell Press
Sprint
15 Devil Press
25 Squat
Sprint
15 Wall Balls
25 Crunches
Sprint
Ropes / Row Machine / Stair Circuit
50 work / 10 rest
JR
Med Ball Overhead Press
JR
Squat Press
JR
Lunges rotate open
JR
Frog Burps
JR
Wall Toe Tapper
JR
Squat Hold
JR
Plank Tucks
2 Laps & Stretching2
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