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What Was Your Work Out Today?

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  • sheclimbersheclimber Member Posts: 145 Member Member Posts: 145 Member
    Djproulx wrote: »
    1HugoG wrote: »
    Lower back pain subsiding slowly. Trying to swim it away.

    Don't know if this would help you, but I use both a foam roller and tennis ball on my lower back to counteract soreness brought on by cycling and running. In addition, I perform several sets of "Up Dog" style pushups. I typically do one or both of these things daily. Finally, I get significant relief from deep tissue massage every few weeks.

    Good luck with healing.

    I suffered from some horrible SI back pain a couple of years ago from biking and climbing. PT wasn't helping and a friend suggested I do glute exercises rather than back and damned if that wasn't the trick. Now whenever my lower back starts acting up I "remember" to do my glute exercises ie clamshells, fire hydrants, monster walks, kick backs. just using body weight or resistance bands and like magic they go away. I swear I'll keep doing them forever and eventually I stop until I'm reminded again. I recently saw somewhere that confirmed this for cycling that it's because we only move our hips in one plane that by doing these side rotation exercises that it helps strengthen under utilized muscles. Hope you find what works for you but worth a shot if you haven't tried it.
  • MikePfirrmanMikePfirrman Member Posts: 2,249 Member Member Posts: 2,249 Member
    Djproulx wrote: »
    You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.

    That's quite a calorie burn in 47 minutes! Suggests some major pain. Nothing like a timed test to get your attention. Well done.

    I'm facing my first "test week" of the season next week, so this is a reminder of the fun that awaits. ;)

    Thanks, I'm a bit skeptical of the HR app that I use (Fitiv). It separates, when you're done, active from total calories burned. I have a feeling that the 904 number was adding in just the calories it takes to be alive -- basic bodily functions. The Active number was something like 855. Still good but I don't know how much stock I place into it.

    Today was 30 minute row -- harder than I should have -- 6K meters and then 10 minutes on the bike to cool down.

    Good luck with your test!
  • dbanks80dbanks80 Member Posts: 3,657 Member Member Posts: 3,657 Member
    2 Mile Run
    Romanian DLs
    Barbell Push Press
    Ball crunches and Knee Tucks
    15% TM incline jog 60 secs
    Push Ups 45 secs
  • JDMac82JDMac82 Member Posts: 2,337 Member Member Posts: 2,337 Member
    100 Fwd Jump Rope
    100 meter sprint
    50 Mtn Climbers
    10 Tuck Jumps
    100 Meter Sprint
    Tire Drag
    100 Fwd Jump Rope
    100 Half Jacks
    100 Meter Sprint
    100 Air Squats
    Tire Flip
    100 Supine Bike
    100 Meter Sprint
    80 Push-ups
    100 Meter Sprint
    Stairs (every/other/lt/rt/hop)
    80 Sit-ups
    100 Meter Sprint
    100 Fwd Jump Rope
    100 Flutter Kicks
    50 Rev Crunches
  • AnnPT77AnnPT77 Member, Premium Posts: 18,171 Member Member, Premium Posts: 18,171 Member
    Djproulx wrote: »
    You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.

    That's quite a calorie burn in 47 minutes! Suggests some major pain. Nothing like a timed test to get your attention. Well done.

    I'm facing my first "test week" of the season next week, so this is a reminder of the fun that awaits. ;)

    Thanks, I'm a bit skeptical of the HR app that I use (Fitiv). It separates, when you're done, active from total calories burned. I have a feeling that the 904 number was adding in just the calories it takes to be alive -- basic bodily functions. The Active number was something like 855. Still good but I don't know how much stock I place into it.

    Today was 30 minute row -- harder than I should have -- 6K meters and then 10 minutes on the bike to cool down.

    Good luck with your test!

    @MikePfirrman, have you compared the Fitiv estimate to the C2 weight-adjusted estimate? For most of my machine rowing workouts, my Garmin's estimate and the adjusted C2 estimate aren't that far apart, FWIW. For example, the last workout was 281 according to C2, 223 according to Garmin. (Yeah, that's more than 25% difference, but I don't find 58 calories all that meaningful, in the midst of all the other rough-estimating that happens when tracking.) I also don't know whether you calorie count, and if you do, whether it's MFP method or TDEE.

    You might not even have to weight-adjust, since I suspect you're closer than I am to the 175 pound assumption of the machine's estimate. (I have to admit, when you've mentioned calories before, I assumed it was the C2 numbers you were using.)

    I usually use the Garmin estimate, since they're close enough for gubmint work, and it's one less step to calculate. 🤷‍♀️
    edited January 13
  • sheclimbersheclimber Member Posts: 145 Member Member Posts: 145 Member
    81 minutes of riding outside!! Gravel bike. Date ride with my husband. Some icy spots. Some muddy spots some muddy/icy spots. Some puddles that you have no idea what's underneath. Husband had a slow flat that we were able to inject with some CO2 intermittently to keep him going until we used the last of it then it was a race back to the car. Felt so good to be outside!
  • deminimisdeminimis Member Posts: 19 Member Member Posts: 19 Member
    38 min of HIIT on the elliptical (most every four mins (once HR comes down), jump off an crank out 10 reps on a 15 degree bench press before the elliptical resets (total 80 reps)). Afterwards, on to lat pull downs (alternating close reverse and wide forward grip) and preacher curls. Pretty nasty evening. Tonight, Elliptical (as usual), dips (assisted with bands), shoulder press, abdominal. Long way to come back from the road to ruin, but getting there (slowly).
    edited January 13
  • JessAndreiaJessAndreia Member Posts: 451 Member Member Posts: 451 Member
    Morning:
    Dumbbell lunges
    Dumbbell RDLs
    Stability ball leg curls
    Dumbbell bench press
    Dumbbell shoulder press

    Afternoon:
    2k row
  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    drmwc wrote: »
    I attempted hangboarding yesterday, but I was terrible. So I gave up on it, send also gave up on my planned upper body lifts, since did a 6 mile walkv instead.

    I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before

    I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.

    I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).

    It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.
  • sheclimbersheclimber Member Posts: 145 Member Member Posts: 145 Member
    drmwc wrote: »
    drmwc wrote: »
    I attempted hangboarding yesterday, but I was terrible. So I gave up on it, send also gave up on my planned upper body lifts, since did a 6 mile walkv instead.

    I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before

    I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.

    I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).

    It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.

    Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!
  • JDMac82JDMac82 Member Posts: 2,337 Member Member Posts: 2,337 Member
    10 min's elliptical
    15 KBell Swing
    15 Squat Press
    10 Dbell Snatch
    50 Rev Crunches

    12/10/8
    Bench
    Pull-ups
    Overhead Press
    Chest Press
    High Cable X Over
    Rope Ext
    Low Cable X Over
    Flys
    Land Mine Press
    Iso Tricep Ext
    Dbell Chest Press
    Rope Skull Crusher

    Nifty 50 Abs
    Straight Leg Crunches/Hip Lifts/ Rower/Knee Tucks/Leg Tucks/Crunches/Banded Crunches/Sit-ups/
  • AnnPT77AnnPT77 Member, Premium Posts: 18,171 Member Member, Premium Posts: 18,171 Member
    Slow 4.16mi walk (3.2mph), moderate rowing machine 2 x (1000m on, 1:30 off) at 2:29.8, 22, peaked around 73% HR. Stiff and a little sore from tripping over something in my kitchen the other night and falling; no real injuries, but some bruises.
  • JDMac82JDMac82 Member Posts: 2,337 Member Member Posts: 2,337 Member
    60 min's cardio
    Rolling hills Program Level 10
  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    sheclimber wrote: »

    Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!

    Thanks! I got a woody built in my garden early in the first lockdown as a way to carry on climbing even whilst at home. It has been a good investment.

    Yesterday, I did an 8 mile walk. I ran for a small portion of it as an experiment. I've never really been a runner, I wanted to see if it could be fun. It wasn't too bad, although I only did about a mile as I'm easing myself into it.

    It was sunny today, and although I had 8 work meetings, miraculously I had a free hour over lunch. So I got a climb in. I wasn't in form at all, but it was still good fun.
  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    Run yesterday was a short endurance type effort: 1
    10 min walk/jog/dynamic warmup, then 4 x 12 min blocks (10min aerobic pace, 1min push, 1min recovery pace) then cool down.

    Bike today on trainer: 1:08:00 High Cadence/Threshold session
    10 min warmup, then 4 rounds (2min High Cadence/2min Normal) then 5 min recovery watts
    then 2 rounds 8 minutes each(5min Sweet Spot/3 min recovery)
    then back to 4 rounds of high/low cadence as above
    cooldown.
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
    Did gymnastics rings today as it is raining outside. No running.

    It’s also day 7 of 100 pull-ups a day. I do 50 with a weighted vest, 50 without.

    Today I start 60 with, 40 without

  • JessAndreiaJessAndreia Member Posts: 451 Member Member Posts: 451 Member
    Dumbbell lunges
    Stability ball leg curls
    One arm dumbbell row
    Incline dumbbell bench press
  • alexmose2alexmose2 Member Posts: 55 Member Member Posts: 55 Member
    Been running 3x week full body MAPS Anabolic plus teaching 1 day Bodypump for last 6 weeks. Today, my body started crying for a deload. As in, couldn’t hit my numbers, at least for arms, 2 sessions in a row.
  • guinevere96guinevere96 Member Posts: 1,459 Member Member Posts: 1,459 Member
    42 minutes on a stationary bike :) 9.44 miles! I was super happy with myself.
  • kimmie19863kimmie19863 Member, Premium Posts: 4 Member Member, Premium Posts: 4 Member
    Yoga, needed to stretch out after the week!
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