What Was Your Work Out Today?
Replies
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As gunning for the Hundy but had to turn around because work tonight 😩
Red lights everywhere...
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I did a 25 minute spin workout (which near killed me) and then 15 minutes weights.
Now I am eating leftover pizza .. 🤣1 -
estherdragonbat wrote: »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 DAYs1 -
Deadlifts
Leg Press
Seated leg curl
Kinesis chest press
Seated row
Dumbbell shoulder press1 -
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!1 -
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 ride1 -
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.2
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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.0
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amorfati601070 wrote: »As gunning for the Hundy but had to turn around because work tonight 😩
Red lights everywhere...
I keep trying to hit the Strava kudos button on this post. LOL. Nice job.1 -
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.
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jhanleybrown wrote: »amorfati601070 wrote: »As gunning for the Hundy but had to turn around because work tonight 😩
Red lights everywhere...
I keep trying to hit the Strava kudos button on this post. LOL. Nice job.
XD0 -
Bogans giving me *kitten* only make ride faster 😜1 -
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 Bike1 -
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.0
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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:
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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.0 -
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.1 -
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 🙄).2 -
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.
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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.2
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