What Was Your Work Out Today?

1362363365367368519

Replies

  • amorfati601070
    amorfati601070 Posts: 2,652 Member
    edited February 2021
    As gunning for the Hundy but had to turn around because work tonight 😩

    Red lights everywhere...

    9nt4dwdamkjo.png
  • 33gail33
    33gail33 Posts: 1,116 Member
    I did a 25 minute spin workout (which near killed me) and then 15 minutes weights.
    Now I am eating leftover pizza .. 🤣
  • chikadeedoo
    chikadeedoo Posts: 9 Member
    edited February 2021
    My exercises are based on the book Strength Training for Women by Joan Pagano. Her exercises mostly top out at 12-lb dumbbells, but I've been going heavier as my muscles adapted.

    Work Out So Far

    5 minutes warmup (body ball reaches, ball-to-knee touches, ball plies; shoulder rotations with fitness band, waist side stretches with fitness band, waist circles with fitness band)
    Lateral lifts on stability ball
    20 pushups with a touch
    40 pushups on stability ball
    chest presses on stability ball
    front and shoulder raises
    Ys & Ts on stability ball
    Biceps 21s
    Biceps curls on stability ball
    Triceps kickbacks
    Triceps extensions on stability ball
    60 waist side crunches
    10 dead bugs with 10-second hold
    15 deep abs ball transfers with 10lb pilates ball
    40 planks with knee bends
    7 minutes of stretching to end.

    Total time so far: 1 hours 12 minutes

    Will do 75 minutes on fitness glider later.

    Age 46
    Current Weight 149.6
    Goal Weight 135

    This is great! I'll have to make a habit. Thanks for sharing. I'll add it to my HIIT DAYs
  • JessAndreia
    JessAndreia Posts: 537 Member
    Deadlifts
    Leg Press
    Seated leg curl
    Kinesis chest press
    Seated row
    Dumbbell shoulder press
  • drmwc
    drmwc Posts: 770 Member
    I did leg day yesterday:
    Squat, 3 sets of5, 90 kgs. This was max effort.
    Deadlift, 2 sets of 5, 110 kgs.

    Today there was bright sunshine and it was reasonably warm. I got a climb in, lasting about 80 minutes before the pump won. I just did standard taping on the blister, which has already popped It held up well, send I climbed pretty well.

    I then did a 12 mile walk. I am now tired!
  • JDMac82
    JDMac82 Posts: 2,976 Member
    100 Jumping Jaxs
    Down n Back on a B-ball Court
    High Knees
    Butt Kickers
    Laterals
    Sprints
    Stairs Circuit
    30 Sec Battle Rope Smash
    36/24/18 Box Jump X 5
    5 min walk 4 mph @ 4 incline
    2 mins run 9.5 mph @ 2 incline
    2 mins walk 4 @ 4
    2 mins run 10 @ 2
    2 mins walk 4 @ 4
    2 mins run 10.5 @ 2
    2 mins walk 4 @ 4
    2 mins run 11 @ 2
    5 min walk 4 @ 4
    Box Jump Circuit
    Alt Hulk SMASH Ropes
    Stair Circuit
    5 x 25 sec SEND IT 15 sec rest Assault Bike ride
  • MikePfirrman
    MikePfirrman Posts: 3,087 Member
    An hour of easy-ish cardio today. 30 minutes on the rower and 30 on the LateralX. All under 72% max HR and most of it under 70% max HR.
  • jhanleybrown
    jhanleybrown Posts: 239 Member
    Haven't been here in a while. Any Zwifters here? Completed Haute Route today (today's leg was 30 miles but with 5,300 feet if climbing). I'm getting really close to final goal weight (2 lbs). Started September, 2019 though so it's been a process.
  • jhanleybrown
    jhanleybrown Posts: 239 Member
    As gunning for the Hundy but had to turn around because work tonight 😩

    Red lights everywhere...

    9nt4dwdamkjo.png

    I keep trying to hit the Strava kudos button on this post. LOL. Nice job.
  • Djproulx
    Djproulx Posts: 2,773 Member
    Took a break from the cold weather last week. Four of us cycled from Florida City to Key West. We traveled at a leisurely pace, covering 85 miles on Wednesday and the remaining 48 miles on Thursday morning. Once in Key West, I was able to do an open water swim as well as a run on Friday before returning home. Now I"m back to ten days of cold weather training before heading to Florida again for the Challenge Miami triathlon.
    cspe5raqwhz5.jpg
    qdguo5jw741w.jpg
    s57hzwro9q5o.jpg


  • amorfati601070
    amorfati601070 Posts: 2,652 Member
    As gunning for the Hundy but had to turn around because work tonight 😩

    Red lights everywhere...

    9nt4dwdamkjo.png

    I keep trying to hit the Strava kudos button on this post. LOL. Nice job.

    XD
  • amorfati601070
    amorfati601070 Posts: 2,652 Member
    ecp13fskg4u4.png
    Bogans giving me *kitten* only make ride faster 😜
  • JDMac82
    JDMac82 Posts: 2,976 Member
    10 mins walk 4 mph @ 4 incline
    15 KBell Swing
    15 Pull-ups
    50 Knee Tucks

    15/10/5
    Mil Press
    Calf Raises 3 x 15
    Rear Delts
    Hammer Curls
    Lateral Raises
    Skull Crushers
    Front Raises
    Waiter Curls
    Rope Curls
    Iso Rope Exts
    Dbell Snatch
    Dbell Curls

    Dirty Shirley Abs 30 reps
    Situps/Flutter Kicks/Rev Crunches/Leg Tucks/Crunches/Cable Crunches/Hip Lifts/Supine Bike
  • MikePfirrman
    MikePfirrman Posts: 3,087 Member
    10K on the rower today. Kept it all under 72% max HR. Most of it under 70% max HR, just a few times it drifted over. Wanted to keep it nice and easy today.
  • deminimis
    deminimis Posts: 47 Member
    Easy cardio day (34 minutes intense, but not HIIT) Bumped up my preacher curl weight by 20# for a change (3x5 instead of my usual 5x10). Lat pulls downs (5x10), reverse narrow grip lat pull downs(3x10), and approx 50 Greasing the Groove-like chin ups at work. Form was so horrible while grunting out the final curl reps, I injured my bad shoulder (unless the lat pull downs (since I over indulged) were the culprits -didn't noticed I was hurting until I was all done...then the pain came). We've heard it a thousand times: Proper form! Now I'm sidelined (strength training) for a day or two or? Lesson learned (yet again). My form during the final reps on the preacher curl bench:

    xuqrazvliqdc.jpg

  • MikePfirrman
    MikePfirrman Posts: 3,087 Member
    Had a handyman at the house today and had the dogs crated all morning. When it was time for my garage lift, they had been in the crates long enough, so I hauled my Plyo Box, adjustable dumbbells and 40 lb Slam Ball outside on the deck with the rower and did 6 X 500m intervals with 5' breaks on the rower, supersetting the weights in between.

    Alternated between bridges, weighted step ups, pushups, slam balls, shoulder presses. Fun but brutal. 40 minutes of total work, around 580 calories.
  • Djproulx
    Djproulx Posts: 2,773 Member
    Back from Florida on Sunday. Yesterday was an easy 1hour run. Today I had a short bike/run brick session.

    Bike was 60 minutes including 3 x 10minute blocks that had 5 second bursts to 400 watts. Then right off the bike into a 15 minute transition run.
  • AnnPT77
    AnnPT77 Posts: 24,475 Member
    Working out some, lackadaisically, but not reporting, so few days catch-up:

    2/26 - 4.16mi walk, 3.8mph (finally decently un-cold, 30s-40F, and not too much snow for road shoulder walking.)
    2/28 - 6,765m machine row (3 x 2k plus row in/out & CD at 2:33.7, 19spm)
    3/1 - 40' stationary bike, easy pace 13,929m
    3/2 - 5,315m machine row (2 x 2k, 500m, plus in/out/CD at 2:32.3, 18spm)

    All moderate, Z3 and below, except for 47" of mild over-enthusiasm somewhere in there tonight. 😆

    Daily, sun salutations and some stretching before breakfast, maybe 20' to half hour, and some random calisthenics type sets in spare moments.

    Working toward a bit better consistency in exercise schedule. We'll see (low enthusiasm 🙄).
  • Djproulx
    Djproulx Posts: 2,773 Member
    edited March 2021
    Endurance work in the pool this morning. 2400 yds

    300 warm up ez pace
    2000 yd main set, done as 40x50's with 10sec recovery. Goal is to keep all 50s the same (within 1 second)
    100 cool down. ez.
  • MikePfirrman
    MikePfirrman Posts: 3,087 Member
    Did a 10K row today. With the original intent of doing a Steady State session. But as the row wore on it turned into an AT (anaerobic threshold) workout. At around 5K, I sustained about as hard as I could for the rest of the remainder. Capped out at around 92% of max. I have a few days off this week, so I'll have a few rest days now.