What Was Your Work Out Today?

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  • poharry34
    poharry34 Posts: 3 Member
    I mix things up as well. Today was a cardio day. I was on day 1 of week 2 of Couch Potato to 5K. It has not been bad early on. I did things similar prior to following this program.

    I do a chest/back day. It will consist of incline dumbell presses/pullup. I alternate between the two with no rest until I complete 3 sets of each. I then go to a chest press machine and hammer grip row machine. Again, I alternate and do 3 sets with no rest until complete. Next, I do dumbell presses and alternate with pushups - 3 sets. I then go to a seated row machine and alternate with seated chest press, 3 sets. I then do back ext coupled with chest fly, 3 sets. I end the workout with 1 minute on row machine coupled with 20 pushups. I do this this 4x thru.

    Arm days I alternate between bicep and tricep exercises, 3 sets with no rest until complete.

    then back to cardio days which currently involve the Couch 2 5K program. I am feeling better than I have in awhile. I am 59.
  • nossmf
    nossmf Posts: 11,301 Member
    Saturday without a hour+ commute meant I could double up my workout, so not only did 5k on the elliptical but also did an hour-long full-body lifting session. It's rare for me to sweat much during a workout, but I was drenched that day!

    Today was just lifting, Leg Day: squats, step-ups, leg press, glute press, calf raises. Doing 4x20 squats takes a different type of willpower from the traditional 4x10!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited August 2022
    Just easy cardio the last two days. I've been really working at keeping it at 145 HR or lower (really trying to cap it at 140). Some of the posts on my "easy" days got me thinking I really should try to keep it in check more. Very, very hard to do on the rower. Much easier, for me, on the Assault Bike and my LateralX (it's an elliptical on steroids basically).

    So, yesterday was just 7K on the rower -- managed to keep it all under 140 HR. Today was 4K on the rower and then 30 minutes on the LateralX after. All under 142 or so (all less than 75% max and most of it under 70% max). On the LateralX, I put it on max settings on both width and resistance and it's still hard to make it over 65% max. The rower makes it hard to stay under 70% max HR, much harder for me to keep in check. But since the rower is my first choice of cardio, I don't like to lose too much ground on pace by abandoning it too much.
  • spider_mark51959
    spider_mark51959 Posts: 2,868 Member
    30 mins on spin bike followed by 40 minutes of lifting (full body workout)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Had to re-row my timed row from early this month. Programmer error (me!). The last one I did was 888m X 3 with 1:30 rest. It was supposed to be 1:20 rest and rowers are very strict about their little contests, so I had to do it over again, ugh!

    It wasn't that hot but really humid today. And I was a bit tired from the lift. If I was all that concerned with just my rowing times, I would have done just the row, but I see all of this as training and rowing hard days and lifting hard days synergize for me. They've proven that if you do your hard full body cardio on days you lift, it accentuates the workout. Also, it helps keep the Polarization (keeping easy days easy and hard days hard) training on track. You don't want to lift on easy cardio days. Kind of defeats the purpose. And since I do cardio 6 days a week, I like to lift on my two hard interval days and have a full day of rest on Saturday.

    Anyway, ended up with around the same average as last time -- slightly higher. 2:00.7 pace, per 500m (I think I did 2:00.2 pace the last time with 10 seconds more rest). Doesn't matter all that much. I have something to turn in and it's done and I feel good about not quitting. It was tempting today.
  • Mikeruns2021donotaddme
    Mikeruns2021donotaddme Posts: 135 Member
    40 minutes upper body and core workout. 60 run 🏃🏻‍♂️🏋🏻‍♂️
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited August 2022
    AnnPT77 wrote: »
    This afternoon, 25 mile bike ride, easy pace (average moving speed 10.9 mph, mostly Z2 and below - only 14' Z3).

    This evening, 11.5k rowing bow in the double (coached row), mostly Z2/Z3.

    This, after Sunday off (usual rest day) and yesterday off (weather cancelled rowing).

    Nicer weather today, at least: More like upper 70s F, 50% or so humidity, partly cloudy, mostly sunny.

    Tentatively planning another twofer tomorrow, row in the morning, bike in the evening, but both lower volume than today. We'll see what the legs say. 😆

    Even with two days off, that's a lot of work! Over 4 hours or so in one day!
  • janicemlove
    janicemlove Posts: 459 Member
    Yesterday: Work out with my personal trainer, lots of leg stuff! leg extension, walking lunges (at the end, was difficult), sled, also chest press. I was planning on running afterwards, but my legs were noodles/very sore so I walked for half an hour on the TM and it helped!
  • bojaantje3822
    bojaantje3822 Posts: 257 Member
    We had 16 minutes of squat cleans and box dips. I scaled the box dips so my feet were in front of me on the floor and I used my quads to help my arms lift my body back up and because of my wrist situation I used the same contraption I used for the L sit holds the other day. For the squat cleans I used a 25kg bar and focused on technique.
    We were supposed to attempt 21-15-9-9-9 reps of each in these 16 minutes as it's a scaled down version of the crossfit games workout but the coach told us to just do our best and if we don't finish we don't finish. I didn't finish. I got to the second set of 9s but only 3 reps in. I'm still very happy because after the 15s I felt like crawling back to my bar and then to the dip thing after that but I didn't, I walked. I was so tired. And my wrists feel worse but they could've been even worse if I'd used a real box.
    It's weird to be the most experienced person doing the workout when you have less than a year of experience but it really showed in my cleans. I rarely do cleans but they looked good so I don't feel too bad about the example I set. (My upper arms are too short to do cleans comfortably and my wrist issues just exacerbate the problem so my 1rm c&j is only 7kg higher than my 1rm snatch. My body was made for deep backsquats, high taekwondo kicks, judo rolls and some ballet movements, not for front squats, push presses and cleans.)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Just did around an hour of steady state cardio today. Really trying to work on keeping HR a bit lower. Max only hit 145 briefly today (was shooting for 140, so a bit higher than I'd like), but overall, decent job of keeping it down.

    I did 6200m on the rower in 30 minutes and then 25 minutes on my LateralX (elliptical/stepper/lateral movement machine) at the hardest settings. Once I get on the elliptical, it's fairly easy for me to hold under 70% max HR. It's the rower I have a harder time with. I had to slow my pace down at the end of the rowing session with like 3 or 4 minutes to go to stay within the range I'd like to stay.
  • fozzie500
    fozzie500 Posts: 177 Member
    Cardio day, 15 minutes on Stairmill/Stairmaster intervals , 15 minutes on Eliptical trainer, intervals , 10 further minutes on the Stairmill, intervals 10 minutes on indoor bike, intervals.

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