What Was Your Work Out Today?
Replies
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Wednesdays Workout
100 Fwd Jump Rope
BBall Court down & Back
High Knees
Butt Kickers
Laterals
4 Build Up & Down Sprints
15 KBell Swing
50 Banded Crunches
15/12/9
Bench
Leg Press
Chest Press
Goblet Squats
Cable X Over
Seated Calf Raises 3 x 18
Flys
Smith Machine Straight Leg Deadlift
Land Mine Press
Dbell Deadlift
Sinister Abs (60 reps)
Hanging Knee Tucks/Cable Crunches/Straight Leg Situps/Hip Lifts/Crunches/Flutter Kicks/ Supine Bike/Knee Tucks/Sit-ups/Hanging Leg Tucks1 -
@AnnPT77 - I definitely think you'd do a nice 2K time currently. Good job.
30 minute row today and 20 on the Assault Bike. Seems to be my favorite steady state work these days. Didn't get all the pushups, squats and pressups done on Tuesday so finished them today. Really concentrated today on not going over 70% of HR max. I hit 71% once but just for a few seconds. For me, that's keeping the HR in the mid 130s or so. Or at least under 137/138, which is hard to do rowing. I have to do a harder 10K this month. I might attempt that tomorrow. When I say hard, it won't be all out, I think I'll do some sort of ladder workout or interval to make it seem more manageable.
Light weight gym still needs a bit more work but hope to take a picture when I'm done with it.2 -
Today, I did my abs exercises for around 30 minutes.
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Started a body weight program. 3-sets each pushups, inverted rows, diamond pushups, deep squats, single leg calf raises, stationary lunges, lying leg raises, and floor crunches. This is week one. Sets increase by one each week for three weeks phase 1. Staying out of the gym currently due to Covid....Turning 62 next week and this is a great workout!2
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Friday morning workout completed!1 -
Wed Bike: 75 min on indoor trainer, mostly big gear, low rpm (55-65) work.
Thurs Run: Short Hill repeats. 20 minute ez paced warmup, then 10 x30sec full speed hill repeats, then 15 min ez pace cooldown run.
Today's Bike: 75 min power based endurance ride on indoor trainer.1 -
Hardish 5K on the rower, then another 2.5K. First 5K @ 2:15, then at 2:24 or so. Hardly fast but got the HR up to around 90% max and kept it there. Stayed around 170 once I got it up there. Just working on building up time on these sustained harder rows for now. Will worry about strength later once I finish setting up the garage gym.0
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Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press
Dumbbell RDL's
Stability ball leg curls
1k row1 -
I swam 3/4 mile, and walked 2.5.
My back feels better (than this passed week).
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Boxing - 30 mins heavy bag
and abs -
Using a 10lb medicine ball..
20 situps (tapping ball over head on floor, on stomach, on feet and back)
20 Russian twists (tapping ball on floor on each side)
15 leg lifts.
Repeat 3x.3 -
Winter base building underway for the next 10-12 weeks.
Indoor cycle session today. 2:13:00 Endurance ride with some VO2 Max intervals to start
1 Ramp: 3 min each @ 130, 155,180, 205W
2 Recover: 5min at 120W
3 VO2 Max intervals: 4 x (2min @ 250W, 2min @ 125W)
4 Basic Endurance: 90 min @ 155-160W
5 Cooldown; 10min 95W
Pool laps and trail run planned for tomorrow.
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KickassAmazon76 wrote: »Boxing - 30 mins heavy bag
and abs -
Using a 10lb medicine ball..
20 situps (tapping ball over head on floor, on stomach, on feet and back)
20 Russian twists (tapping ball on floor on each side)
15 leg lifts.
Repeat 3x.
That's some serious core work! Nice.1 -
Warmed up with 4 - 3 minute rounds on the heavy bag.
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60 pull-ups, 120 pushups and 60 cossack squats...1
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500m row x4 paired with decline bench sit-ups.2
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100 Fwd Jump Rope
15 KBell Swing
15 Pull-ups
15 Squat Press
50 Roman Step Ups
21 Guns unbroken
Mil Press
Hammer Curls
Overhead Press
Bicep Curls
T Bar Row
Iso Dbell Deadlift
Landmine Squats
Seated Calf Raises
Shrugs
Low Cable X Over
Cable Squats
Low Pulley Wide Grip Row
Tricep Ext
Dbell Snatch
Waiter Curls
Tricep Ext
Rope Curls
Rope Ext
Dirty Shirley Abs (30 reps)
Situps/Flutter Kicks/Crunches/Hip Lifts/Wipers/Knee Tucks/ Hip Dips/ Mtn Climbers/ Leg Tucks/ Banded Crunches1 -
Intentional solo roadside walk, just over 4mi, slightly slower pace (3.4mph) to pay attention to glute engagement, try to protect my evil knees (the waterproof boots are not good walkers, especially on hard surfaces).
Then get some kinks out with 2 x 1k rowing machine, first one with WU in it at 2:27.1, second one at 2:15.8. 2825m overall with a CD and whatnot.
Knees, ugh. Foam roller & lacrosse ball later, I think.2 -
Today was a trail run and lap pool day.
Run: 5 miles EZ paced hilly trail run, including a few rock scrambles.
Swim: 2300yds
Warmup: 300 (6x50s)
Drills: 300 (3x100) single arm w/fins&snorkel
Pull: 500 (5x100) w/snorkel/paddle/PB
Main: 1000 (5x200) smooth pace, 10s recovery
Cooldown: 2002 -
10K row today. Steady state, just trying to keep HR at or under 75% max, which has seemed hard lately for me. Managed to do that, though it was slow (around 2:36 pace @ 20 SPM). Real light DF.2
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I did an hour's yoga today, and then climbed. I started off surprisingly on form. However, I got pumped quite fast and was falling off jugs by the end. It was good fun, if a little cold (around zero Celsius.) It was about a 70 minute session.
I will finish off the day with a 7 or 8 mile walk.
I've bought myself a continuous glucose monitor. I haven't put it on yet - I'll do it later this week. My plan is to tailor my diet and exercise to minimise glucose peaks. There is a very English, coffee, breakfast related video on it here:
https://youtu.be/U8CJ_DCeADY1
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