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What Was Your Work Out Today?

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  • MikePfirrmanMikePfirrman Member Posts: 2,454 Member Member Posts: 2,454 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.
  • JDMac82JDMac82 Member Posts: 2,441 Member Member Posts: 2,441 Member
    100 Jump Rope
    15 KBell Swing
    50 Knee Tucks
    10 Strict Press
    15 Pull-ups

    15/10/5
    Shrugs
    Rope to Face
    Lat Pulls
    Bent Over Row
    Iso Pulldowns
    Dbell Shrugs
    V Bar Pulldowns
    Upright Row
    Dbell Rows
    Low Pulley Straight Bar Sweeps

    Dirty Shirley Abs 30 reps
    Situps/Flutter Kicks/Supine Bike/Leg Raises
    Rev Crunches/Hip Lifts/Crunches/Wipers
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    Got all the way to 50F (plus sunny): Can't waste that, so 4.18mi walk, 4.0 mph. Then about 33' stationary bike, casual pace, 10k + 941m CD. The usual sun salutations and stretching for 20' or so in the AM.
  • BrackNelsonBrackNelson Member Posts: 29 Member Member Posts: 29 Member
    I will start my workout with 3km of jogging, after that 10 min of body stretching then push-ups, pull-ups, squats, Stationary lunge, forearm plank, and in the last 30 min of swimming.
  • JDMac82JDMac82 Member Posts: 2,441 Member Member Posts: 2,441 Member
    250 meter row
    Down n Back on a B-ball Court
    High Knees
    Laterals
    Butt Kickers
    Build Up Sprints
    100 Fwd Jump Rope
    3 min walk 4 [email protected] 4 incline
    2 min run 9.5 mph @ 2 incline
    1.5 min walk 4 @ 4
    2 min walk 10 @ 2
    1.5 min walk 4 @ 4
    2 min walk 10.5 @ 2
    1.5 min walk 4 @ 4
    1 min run 11 @ 2
    1.5 min walk 4 @ 4
    1 min run 11.5 @ 2
    5 min walk 4 @ 4

    5 rounds 20 sec work 10 sec rest Assault Bike
  • Sportertje354Sportertje354 Member, Premium Posts: 37 Member Member, Premium Posts: 37 Member
    7 rounds of kickboxing on heavy bag
    circa 15 minutes of indoor cycling

    Total time about 45 minutes, and about 500 calories burned

    Rough to get going, but glad I got some workout done
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    5295m rowing machine, Z3 & below (barely), 2:32.9 at 17spm average in the 2x2k, 1x500m pieces.
  • JDMac82JDMac82 Member Posts: 2,441 Member Member Posts: 2,441 Member
    100 Fwd Jump Rope
    15 KBell Swing
    15 Pull-ups
    50 Crunches

    15/10/5
    Bench
    Waiter Curls
    Flys
    Bicep Curls
    Rope Ext
    Chest Press
    Hammer Curls
    Land Mine Press
    Rope Curls
    Overhead Press
    Preacher Curls
    Calf Raises 3 x 18

    Sporty 40 Abs
    Situps/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Leg Tucks/Mtn Climbers/Wipers
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    Easy-pace kind of day: 4.16mi walk at 3.9mph, 35' stationary bike, nothing over 135bpm in either of those (around 65% HRR). Plus the usual 20'-ish AM sun salutations and other stretchy stuff, and some random adapted pushups, but only 2 or 3 sets.
  • MikePfirrmanMikePfirrman Member Posts: 2,454 Member Member Posts: 2,454 Member
    Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.
    edited March 6
  • JessAndreiaJessAndreia Member Posts: 523 Member Member Posts: 523 Member
    Deadlifts
    Seated leg curls
    Machine chest press
    Seated rows
  • JDMac82JDMac82 Member Posts: 2,441 Member Member Posts: 2,441 Member
    5 hrs walking around the Zoo
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    Machine rowing again, the 2k-2k-500m sequence with 2' row in/out and CD amounting to 712m, so 5212m total. A little more toward the power end of the li'l ol' lady power scale, 18spm at 2:31.2 pace average, so about 8' of that in Z4, peak HR around 80% HRR.

    Did a little better being consistent this week, Garmin says 611 total intensity minutes, though I don't love how it counts those.
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.

    Dads tend to have superpowers for a long time in daughters' eyes, IME, if the relationship is good. I hadn't considered the implications of that from the fathers' perspective.

    I don't know how old your daughter is, but if 20s, perhaps you were a little bit older than average dad from the start? I think I have higher expectations of "old people" because my parents were kind of old when I 'met' them (dad 38, mom 43, when I was born). They did the things most peers' parents did; only later did I recognize that that might have been a superpower, too, comparatively speaking.
  • Sportertje354Sportertje354 Member, Premium Posts: 37 Member Member, Premium Posts: 37 Member
    Friday:
    Jumprope 30 min, sets of 10/20 and 20/30 sec rest roughly

    Saturday:
    6 rounds of:
    10 min cycling
    10 push ups
    5 crunches *3 each side
    5 squats

    Sunday:
    30 min jump rope, sets of 10/20/30 and 20/30 sec rest roughly
    11 Rounds Muay Thai on bag with 1 minute rest

    edited March 7
  • DjproulxDjproulx Member Posts: 2,269 Member Member Posts: 2,269 Member
    1:15:00 run yesterday and it was quite cold due to the stiff breeze.
    Pool workout felt good after the run. 2400yds including some pulling drills, then a 5x200 main set.

    Today's trainer ride of 1:48:00:
    10 min warmup
    15 minutes ramp, moving power output up every minute
    5 min recovery power
    Then, 3 x 26min blocks of 20min endurance pace, 1 min Z5 burst (out of saddle), 5 min ez power
  • Analog_KidAnalog_Kid Member Posts: 780 Member Member Posts: 780 Member
    Just to add a little context to this, the Empire State Bldg is 1860 stairs (1250 ft.) and the Sears Tower is 2109 stairs (1450ft.).

    My new goal is to climb the equivalent of the Burj Khalifa - 2909 stairs!

    be9btelntd66.jpg
  • drmwcdrmwc Member, Premium Posts: 592 Member Member, Premium Posts: 592 Member
    Thursday

    I hangboarded and lifted weights. It was a mediocre session.

    Friday
    I climbed for an hour. I was out of form. I did a 9 mile walk in the evening.

    Saturday
    I climbed for an hour, and it felt like me my fingers were falling off. I was not in form

    Sunday.
    A 19 mile walk. The lockdown rules in the UK allow you to leave the house once a day for exercise, so this is allowed, as the maximum distance/time is not regulated.

    I went from my house to Bushy Park and back, mainly along the Hogsmill river, at least until Kingston and the Thames. I also slightly mis-timed things, and finished the walk way after sunset.

    It was nice.

    There were deer in Bushy park.

    8ug8y5c0f8og.jpg

    The sun started to set at the Diana statue, which is the furthest point of the walk.

    uuj3euoqs85y.jpg

    The sunset over the Thames was nice, as well.

    h7tl3ka6pv7n.jpg
    edited March 7
  • JDMac82JDMac82 Member Posts: 2,441 Member Member Posts: 2,441 Member
    10 min walk/bike warm up
    15 KBell Swing
    15 Pull-ups
    50 Knee Tucks

    15/10/5
    Hip Sled
    Dbell Deads
    Calf Raises 3 x 18
    Goblet Squats
    Smith Machine Deads
    Seated Calf Raises 3 x 18
    Cable Squats
    Mule Kicks
    Landmine Squats

    Nifty Abs (50 Reps)
    Situps/Flutter Kicks/Crunches/Rev Crunches/Supine Bike/Leg Tucks/Frankenstein/Cable Crunches
  • AnnPT77AnnPT77 Member, Premium Posts: 19,601 Member Member, Premium Posts: 19,601 Member
    4.23mi walk, 3.7mph, intentionally a little slower (nice day, wanted to be out longer, didn't want to walk much farther or energetically because my evil knees are thinking about whether my recent exercise mix/volume is naughty or nice for them).

    A few seconds over 30' stationary bike, a putative 11,021m, at a steady pretty-easy pace. Walk mostly Z2, bike mostly Z3 (of 5-zone scheme).

    20'-ish sun salutations and other stretchy stuff before breakfast; some sets of side leg raises, counter pushups, donkey kicks randomly during the day.
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