What Was Your Work Out Today?

Djproulx

Pool workout focused on technique today, using pool toys to help.
Warmup: 300 ez
Pull: 200 4x50 w/fins, snorkel,board
Toys: 1000 4x50 Fist drill, 4x100 buoy, paddles,snorkel 4x100 paddles, snorkel
Main: 400 smooth
cooldown: 200

Freezing rain in am, so run will be tonight. Working on 180 footstrikes per minute turnover.
10 min warmup,
10 rounds of: :20 at threshold, 1:40 jog recovery pace
Cooldown.

JDMac82

jennacole12 wrote: »

Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣

Cardio for Jenna!

1k Row
Down & Back
High Knees
Butt Kickers
Laterals
Build Up Sprints
100 Fwd Jump Rope
Stair Circuit (every/other/laterals Rt&Lt/hop)
5 min walk 4 mph @ 4 incline
2 min run 9 @ 2 incline
2 mins 4 @ 4
2 mins 9.5 @ 2
2 mins 4 @ 4
2 mins 10 @ 2
2 mins 4 @ 4
2 mins 10.5 @ 2
2 mins 4 @ 4
1 min 11 @ 2
4 min walk 4 @ 4
Tire Drag
Dbell Carry
Tire Flip
Stair Circuit
3 min walk cool down

Dirty Shirley Abs (30 reps)
Situps/Hanging Leg Raises/Flutter Kicks/Knee Tucks/Mtn Climbers/Wipers/Supine Bike/Hip Lifts/Rev Crunches/Crunches

jennacole12

JDMac82 wrote: »

jennacole12 wrote: »

Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣

Cardio for Jenna!

1k Row
Down & Back
High Knees
Butt Kickers
Laterals
Build Up Sprints
100 Fwd Jump Rope
Stair Circuit (every/other/laterals Rt&Lt/hop)
5 min walk 4 mph @ 4 incline
2 min run 9 @ 2 incline
2 mins 4 @ 4
2 mins 9.5 @ 2
2 mins 4 @ 4
2 mins 10 @ 2
2 mins 4 @ 4
2 mins 10.5 @ 2
2 mins 4 @ 4
1 min 11 @ 2
4 min walk 4 @ 4
Tire Drag
Dbell Carry
Tire Flip
Stair Circuit
3 min walk cool down

Dirty Shirley Abs (30 reps)
Situps/Hanging Leg Raises/Flutter Kicks/Knee Tucks/Mtn Climbers/Wipers/Supine Bike/Hip Lifts/Rev Crunches/Crunches

Now the polite thing to do would be give me the calories you burned so I can eat them 🤣

MikePfirrman

Today's harder interval workout. Got the garage lifting gym done last night. Just still haven't put up the ceiling ring yet. Going to give it a go tonight, likely starting out pretty light. Other than pushups, pressups and some light weighted squats, haven't been doing much lifting. Did my 100 pushups already this AM along with this workout.

AnnPT77

Easy 16' stationary bike <70% HRR (start to condition my way back into some cycling activity), 40' core exercises (pretty much same as reported previously, add time/count to most; replace floor side crunch with one-bent-knee ball side crunch R&L; add lower body twist with ball between knees, ball hip abduction, ball overhead circles CW & CCW).

JimDew wrote: »

You guys and your hi-tech trackers.

Lol.

I’m kidding. I use a garmin watch when I’m able to run.

I'm thinking about an abacus, myself. When I do the declining-count kettlebell circuits lately, I start losing track of where I am in the count, around halfway through (6? 5?), then try to err on the side of doing extras. Beads on a wire would be perfect, just a quick flip between rounds . . . and there are certainly enough beads and wire around here (one of my other hobbies is making jewelry 😆).

amorfati601070

Run, mixing it up a lil

drmwc

I did a quick workout yesterday. Work was silly, so I started at around 1.30 a.m.

Bench 3 sets of 10, 50 kgs. I've been benching a lot recently, in terms of volume if not weight. The last time I checked, my 1-rep max was around 70 kgs (at a body weight of 65 kgs). I may test where it is now in the foreseeable future.

Kettlebell 100 swings, 24 kgs.

MikePfirrman

drmwc wrote: »

I did a quick workout yesterday. Work was silly, so I started at around 1.30 a.m.

Bench 3 sets of 10, 50 kgs. I've been benching a lot recently, in terms of volume if not weight. The last time I checked, my 1-rep max was around 70 kgs (at a body weight of 65 kgs). I may test where it is now in the foreseeable future.

Kettlebell 100 swings, 24 kgs.

That's pretty impressive Matt. I would never workout at that hour!

I had trouble last night at 7 PM doing mine! I told myself that I was going to do lifting in the new garage gym. I have a Total Gym, a Rebok style portable bench, a power tower, a full set of slam balls, heavy rope, plyo box, 50 lb adjustable dumbbells and some heavy KBs. Still want to put a ring in the ceiling for TRX, rings and for an Endless Rope machine.

The only thing I hadn't figured out is where to put the heavy rope, so I've ordered some tent spikes from Amazon (waiting on those) so I can stake it in on the other side of my driveway in the gravel and stretch the rope across the driveway.

Last night, was finally able to do work and couldn't decide what I wanted to do. Did one legged pistol squats on the Total Gym (assisted), some other upper body work on the TG (shoulder work, which it's great for), triceps, bicep curls and some more leg work. Set up the Rebok bench (also a step) and did a lot of weighted steps ups (just 40 lbs), some overhead presses and then finished up with some slam balls. LOVE that. Was slamming my 30lb ball. Wasn't quite sure how to do it, but looked it up after and my form was pretty decent.

Total of only 20 minutes (I don't rest between, straight supersetting), 200 calories burned.

JessAndreia

Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press
Cable curls/tricep pushdowns

MikePfirrman

8250m row today. Odd number but on the PM5 (Concept2's rowing computer), if you set up an interval as 5500 X 2 and don't finish the second interval, it doesn't record what you do get done. I was doing that a lot so now I'm setting up the row as 5500m, 2 minute break, then 2750, 2750 with no breaks for 11K, assuming I feel up to it. I did the 5500 and the first 2750 today. Was a tad tired after doing the lift last night before bed. All under 75% max HR.

JessAndreia

JessAndreia wrote: »

Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press
Cable curls/tricep pushdowns

Decided to do a 2k row last minute. Wasn't expecting to be able finish it; happy my shoulder cooperated this time.

JDMac82

5 min walk 4 @ 4
15 KBell Swing
10 Strict Press
15 Pull-ups
40 Banded Crunches

12/8/4
Shrugs
Palm In Lat Pulls
Bent Over Row
Low Pulley Straight Bar Sweeps
Dbell Row
Rope to Face
Iso Landmine Row
Iso Lat Pulldowns
Dbell Shrugs
V Bar Pulldowns

15 Pull-ups Wide Grip

Nifty Abs (50 reps)
Situps/Cable Crunches/Knee Tucks/Leg Raises/Flutter Kicks/Rev Crunches/Hip Lifts/Crunches

Djproulx

First Bike/Run brick session today. 1:04:00 on bike trainer ride, then right into a 15 minute transition run.

Bike work was alternating 5 minute blocks of steady power output with blocks of increasing cadence
1) 4 min block total, done as: 1min @95rpm,1 min@100 rpm, 1min@105rpm, 1min@110rpm
2) 3 min as - 1 min@100, min@110, 1min@120
3) 2min as - 1 min@110, 1min@120
4) 1min as - highest cadence possible without bouncing in the saddle (126-128rpm)

I'm looking forward to warm weather and lots of time in the saddle next week. A few friends and I will ride bikes from Florida City to Key West over two days. We'll ride at an easy pace, going the first 90 miles to Marathon on day one, then the remaining 70 miles to Key West the next day.

Would be glad to donate my extra cardio calories to anyone in need next week.

evilokc

shoveled my driveway of a foot of snow. i dont know how many calories it burns but it has to be a lot.

AnnPT77

Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆

Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.

Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄

drmwc

I managed to get a 40 minute hangboarding session in over lunch. I was OK at half crimp, but my three finger fully open crimp is pretty weak.

In the evening, I squatted and deadlifted doing 3 sets of 5 (90 kgs) for the squat; and 3 sets of 7 (110 kgs) for the deadlift.

I got a short walk in as well, finishing on 17,000 steps for the day.

ridiculous59

We had a bit cooler weather last week (-34C overnights before windchill) so I took the dogs snowshoeing every day instead of xc skiing. About the same effort required, but you don't get the intense windchills like you do when going down a slope on skiis. But yesterday was a beautiful sunny day with fresh snow, recently groomed trails, and the temp was only about -7C. It felt so good to be back skiing again. Heart rate up. Big stupid grin on my face. Dogs running beside me. A work out doesn't get any better than that 🙂

deminimis

Two 10-rep sets on the bench (raised to 15 degrees). Onto the elliptical for HIIT cardio (4 min intervals), after four minutes, jump on bench for ten reps (before the elliptical resets (30 sec)), then back on elliptical for 4 min interval, back to bench, repeat, repeat repeat... 39 min total on elliptical (clock stops when I hop off) and 11 sets/110 reps total bench press (full ROM -no cheating. Near failure by the 10th rep). Weight (bench) increased by 18# since last week (stack machine, so, well, you know). Weight increase (bench) left zero in the tank for shoulders and tris, so now my schedule is a bit off, but trying to keep my body in a constant state of WTF?

JDMac82

60 mins LISS

Rolling hills Program on the Treadmill

MikePfirrman

5500m row, then another 27 or so minutes on the LateralX. Just around an hour total, including setting up the machines and switching machines. All pretty easy stuff. Rower @ 75% of max or lower and LateralX all 70% of max or lower. Roughly 680 calories or so.