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What Was Your Work Out Today?

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  • sportygal1971sportygal1971 Member, Premium Posts: 55 Member Member, Premium Posts: 55 Member
    30 min walk
    500m row
    3sets of 21 of:
    Lat pulls
    DB deltoid
    DB shoulder press
    Cable chest
    Cable row
    Seated row
    Assisted pull ups/bar dips
    (Slow day for me)
  • AnnPT77AnnPT77 Member, Premium Posts: 18,760 Member Member, Premium Posts: 18,760 Member
    1000m machine row at 2:27.9 pace/24 spm and a 168m row-out, as warm-up to do a couple of Silver Sneakers joint mobility self-assessments (spine & shoulder), then one of their bodyweight workouts, which was really more of a standing isometric kind of thing, sort of. Exploring what they have in online video, as I just became eligible.🤷‍♀️

    It's really fun seeing those of you report here who're doing a formal structured training program. I don't train in a formal way these days, but it's kinda nostalgically enjoyable watching y'all do it. 🙂
  • JDMac82JDMac82 Member Posts: 2,388 Member Member Posts: 2,388 Member
    60 min's cardio
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Benchmark bike test short version done. Test is performed by using rate of perceived exertion,(RPE) not by watching the power meter.

    10 min warmup @ 4 RPE
    4 x2 min ramps @ 5 RPE, 6RPE, 7RPE, 5RPE
    3 x (30 sec @ highest cadence possible (125-130rpms), then 30 sec ez spin)
    2min @ 8RPE
    8min @ 5 RPE
    * 8min @ 9 RPE This is Benchmark#1 go as hard as possible, not breathless, but trying not to fade
    10min @ 4RPE
    * 8 Min @ 9RPE This is Benchmark #2, same as above, leaving nothing on the table. :)
    4 min @ 4RPE cooldown

  • J72FITJ72FIT Member Posts: 5,721 Member Member Posts: 5,721 Member
    am:
    Yoga (15m)

    Handstand pushup: 2-1-1-1-1
    Pull-up: 6-4-3-2-2
    Ring Dip: 6-4-3-2-2
    Done as a circuit. 5 minutes rest minimum in-between sets

    Stomach vacuums: (5r)

    pm:
    Pushup: 10-8-6-4-4
    Ring Row: 10-8-6-4-4
    Cossack Squat: 10-8-6-4-4
    Done as a circuit. 5 minutes rest minimum in-between sets
    edited January 19
  • alexmose2alexmose2 Member Posts: 71 Member Member Posts: 71 Member
    Lower body DB workout. Wow im wiped! Still going to hit 10K steps
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    One 2k row, Two 1k rows. 2-3 minute rest in between.
  • JDMac82JDMac82 Member Posts: 2,388 Member Member Posts: 2,388 Member
    10 Min Bike
    15 KBell Swing
    15 Strict Press
    60 Banded Crunches

    12/10/8
    Hip Sled
    Bicep Curls
    Smith Machine Straight Leg Deads
    Hammer Curls
    Seated Calf Raises 3 x 18
    Waiter Curls
    Goblet Squats
    Iso Dbell Deadlift
    Rope Squats
    Rope Curls
    Focused Rope Hamstring Pull-down
    Belted Calf Raises 3 x 18

    Crazy 80 Abs
    Situps/Flutter Kicks/Supine Bike/Knee Tucks/Roman Chair Step Ups/Cable Crunches/Crunches/Mtn Climbers
  • AnnPT77AnnPT77 Member, Premium Posts: 18,760 Member Member, Premium Posts: 18,760 Member
    Rowing machine, 3 x (2k on, 2' off/CD), total 6669m. Did piece #1 as warm-up, then worked on power (via higher meters per stroke). Piece #2 was entirely meters/stroke: 2:29.5 pace at 18spm, which took HR to around 85% (nearly all of that piece was in zone 4) and it felt hard. (Yeah, I know that's not super fast, but hey, I'm a 65 F lightweight, OK? 😆) Piece 3 back at moderate everything. Overall average, 2:32.6 pace, 19spm, average HR 70%-ish (including the "off" bits in that average).

    After that, I did a Silver Sneakers resistance band video, plus a couple more joint mobility self-assessments (hip and ankle this time).
  • NunyaWestNunyaWest Member Posts: 72 Member Member Posts: 72 Member
    Still easing back into working out with a back workout- how’d ya like that?
    But did achieve preliminary goal of deadlifting > body weight x 10
    I thought it was going to take longer to get there.
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Swim fitness test #1 today:

    Warmup 300yds easy, then 2 x(4x25 build)
    50yds at pace, 10 sec rest
    Test #1: 400yds
    Recover 4 minutes rest
    50yds at pace, 10 sec rest
    Test#2: 200yds
    cooldown 200
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    Dumbbell bench press
    One arm dumbbell rows
    Lunges
    Stability ball leg curls
    1k row
  • JDMac82JDMac82 Member Posts: 2,388 Member Member Posts: 2,388 Member
    Jog / Sprint / Jog / Repeat

    60 min's
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    5k run test today. Warmup mile, 5k at threshold, cool down.

    I don't have any speed yet, but this gives me a baseline for the next test in about 6-8 weeks.
  • alexmose2alexmose2 Member Posts: 71 Member Member Posts: 71 Member
    third day of M&S 4Day DB only workout. Wow it took a lot out of me! I am still playing with my breakfasts prior to training and I am going to try more carbs, less fats tomorrow, even though I had only about 6g of fat today....that and way too much caffeine. Still got a good workout in, back is satisfied and I am sure my chest will be feeling it tomorrow.
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
  • JDMac82JDMac82 Member Posts: 2,388 Member Member Posts: 2,388 Member
    15 mins elliptical
    15 Pull-ups
    15 KBell Swing
    10 Squat Press
    50 Leg Tucks

    12/6/10/5
    Shrugs
    Mil Press
    Bent Over Row
    Laterals
    Lat Pulls
    Rear Delt Fly
    Low Pulley Straight Bar Row
    V Bar Row
    Upright Row
    Front Delt Raises
    Rope to Face
    Iso Lat Pulldowns

    Sinister Abs (70 reps)
    Situps/Flutter Kicks/Supine Bike/Knee Tucks/Rev Crunches/Cable Crunches/Crunches/Leg Tucks
  • riffraff2112riffraff2112 Member Posts: 1,644 Member Member Posts: 1,644 Member
    Shoulder day - upright row, overhead press, and lat raises. Also did quite a few squats (just body weight) - about 100.
    30 min cardio (elliptical trainer) and my step count is 14,000

    Not a bad day
  • AnnPT77AnnPT77 Member, Premium Posts: 18,760 Member Member, Premium Posts: 18,760 Member
    Another walk, 4.59mi at a comfortable trudge (3.3mph average according to Garmin - still a little stiff/slow, I guess).

    Later, rowing machine, 1 x 1k with 2' row-out, 2:24.6 pace at 25spm on the piece.

    That was kind of a warm up, after which I did another couple of Silver Sneakers self-assessments (standing & sitting posture), and a sort of stretchy video from the same source.

    A few mini-snack exercise things through the day: Three sun salutations in AM, 3 x 15 of both standing hip abduction and adduction (using circular exercise tubing anchored to a heavy table's leg), 20 x side leg raises R & L.
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Easy 45 min recovery spin on bike today.
    Power profile test tomorrow.
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