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What Was Your Work Out Today?

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  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    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 [email protected] rpm, [email protected], [email protected]
    2) 3 min as - 1 [email protected], [email protected], [email protected]
    3) 2min as - 1 [email protected], [email protected]
    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.
  • evilokcevilokc Member Posts: 248 Member Member Posts: 248 Member
    shoveled my driveway of a foot of snow. i dont know how many calories it burns but it has to be a lot.
  • AnnPT77AnnPT77 Member, Premium Posts: 18,745 Member Member, Premium Posts: 18,745 Member
    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. 🙄
  • drmwcdrmwc Member, Premium Posts: 560 Member Member, Premium Posts: 560 Member
    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.
  • ridiculous59ridiculous59 Member Posts: 2,037 Member Member Posts: 2,037 Member
    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 🙂
    edited February 18
  • deminimisdeminimis Member Posts: 31 Member Member Posts: 31 Member
    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?
    edited February 18
  • JDMac82JDMac82 Member Posts: 2,385 Member Member Posts: 2,385 Member
    60 mins LISS

    Rolling hills Program on the Treadmill
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    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.
    edited February 18
  • JennliftsandspinsJennliftsandspins Member Posts: 119 Member Member Posts: 119 Member
    Sydney Cummings workout of the day (glutes); spinning for 20 minutes; 7.5 km power walk.
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Did a "Familiar Loop" run, which is an easy aerobic run that is repeated a few times during the year to help validate fitness improvements. Ended up doing just over 4 miles on snowy roads.
  • deminimisdeminimis Member Posts: 31 Member Member Posts: 31 Member
    Still spent from overdoing it on the prior day (body was telling me "Hold up there, Tiger" -my body is a bit of an ahole). So, no cardio last night. Just focused on Abs, back and biceps.
  • JDMac82JDMac82 Member Posts: 2,385 Member Member Posts: 2,385 Member
    60 mins elliptical
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    AnnPT77 wrote: »
    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. 🙄

    My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).

    But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    Did a 2K X 3 row today again w/ 5 minute breaks. Same row I did a few weeks ago. Improved by .8 second average from 2:11.6 to 2:10.8. At the start of the month, wanted to break 2:10. Closer, but I'm not sure I have it in me to do it next Friday again. HR hit 88% max on first one (8:40), then 90%, then 93% on last one. Second was the fastest and fell of a bit on the 3rd.

    Lifting tonight.
    edited February 19
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    Dumbbell lunges
    Dumbbell RDLs
    Dumbbell bench press
    One arm dumbbell row
    Dumbbell shoulder press
    Decline sit ups
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    bike trainer ride tonight. 1:16:00 Tempo session

    15min warmup to endurance output
    Then 3 rounds, 8min tempo/4 min recovery output
    Then 20 min endurance output
    5 min cooldown
  • jennacole12jennacole12 Member, Premium Posts: 938 Member Member, Premium Posts: 938 Member
    I did chest and got trapped under a barbell 😒😳🤣
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    Did another lighter lift last night. Gradually ramping it back up. Finally hooked up my heavy ropes and did that for a while. Pullups, 100 pushups or so, cable flys, 20 inch plyo box jumps (yeah, I know, not very impressive but I'm old!), 50 lb step ups, 60 lb shoulder presses, lots of 30 lb slam balls (loving these), dips, tricep pullovers and some assisted pistol squats on the Total Gym. Also used the Plyo Box for some bridges.

    Taking it slow. I hate DOMS. So far, I seem to be finding a nice balance of not going too hard but feeling sore, but not ridiculously so.
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    Deadlifts
    Step ups
    Machine chest press
    Seated row
    Machine shoulder press
    10 minute walk on treadmill, just to finish my booked hour at the gym.
  • MelG7777MelG7777 Member Posts: 9,301 Member Member Posts: 9,301 Member
    ysgs1fa57ep9.jpeg
    3 rounds each, 45 seconds each exercise. Plus the “starter” and “finisher”....it was a lot!
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