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What Was Your Work Out Today?

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  • JDMac82JDMac82 Member Posts: 2,385 Member Member Posts: 2,385 Member
    15 min's elliptical
    15 KBell Swing
    15 Pull-ups
    50 Hanging Leg Raises

    12/8/4
    Bench
    Hammer Curls
    Chest Press
    Dbell Curls
    Flys
    Overhead Press
    Cable X Over
    Waiter Curls
    Landmine Press
    Rope Ext
    Rope Curls
    Rev Grip Ext

    Sporty Abs (40 reps)
    Rower/Cable Crunches/Knee Tucks/Rev Crunches/Situps/Flutter Kicks/Crunches/Banded Crunches/Mtn Climbers
  • drmwcdrmwc Member, Premium Posts: 560 Member Member, Premium Posts: 560 Member
    Yesterday, I managed an hour's climb over lunch.

    Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.

    I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.
  • amorfati601070amorfati601070 Member Posts: 2,221 Member Member Posts: 2,221 Member
    Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year mjf07f2ptuib.png
    gdc1i9xit4j4.jpeg
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Swim and run day yesterday.

    Run: 91 minutes, after warmup of 10 min, repeat 4 x's (15min aerobic pace, 2 min threshold pace, 2 min recovery pace) cooldown pace. Cold wind blowing the fresh snow made this uncomfortable at times. Glad I had both a hood and neck gaitor.

    Swim: Much better than the run. Mostly a technique session.
    warmup: 200
    Kick: 200 with board, snorkel, fins
    Breathing set: 4 x 100 (25left, 25 right, 25 B every 3rd, 25 b every 5th)
    Pull: 200 Paddles and ez kicks
    Strip set: 2 x (3x200, done as:200 snorkel& pull buoy, 200 pull buoy, 200 free)
    cooldown: 200

    Longish bike followed by brick run planned for today.
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year mjf07f2ptuib.png
    gdc1i9xit4j4.jpeg

    Nice ride. Slightly envious of the warm temps and outdoor riding, since our roads are icy!
  • DjproulxDjproulx Member Posts: 2,234 Member Member Posts: 2,234 Member
    Last training day before leaving for a cycling trip in Florida. Did a bike/run brick session.

    Bike: 1:50:00 Endurance to Sweet Spot intervals. Hit all outputs from Sprint to Half Iron distance

    15 min warmup at various paces, then:
    25m @ endurance output 150w
    15m @ Tempo 175 w
    10m @ Sweet Spot 190w
    15m @ Tempo 175w
    20m @ endurance 150w
    10m cooldown. Then jumped off the bike and right into a brief transition run

    Run: 25 min at easy endurance pace 10:15

    Rest day tomorrow. Fly on Tuesday, then ride bikes from Miami to Key West on Wednesday and Thursday. Should be fun.
  • JimDewJimDew Member Posts: 1,055 Member Member Posts: 1,055 Member
    I did chest and got trapped under a barbell 😒😳🤣

    SPOT! SPOTTER!!! HELP!!!

    Glad you’re ok

  • AnnPT77AnnPT77 Member, Premium Posts: 18,745 Member Member, Premium Posts: 18,745 Member
    Today, 2 x 2k rowing machine + row in/out & CD, for 4590m total; plus 32' core exercises.

    Yesterday, 35' stationary bike.

    Both days, sun salutation, hip mobility exercises, twists before breakfast.
    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.

    Thanks, Mike!

    I had a PT referral for Epley at one point, but the vertigo backed off and I skipped doing it. It's very rare/mild now, but this was one of those comedy of errors events: Squeezing into a corner behind furniture to fetch something dropped, stepped on the handle of an loop exercise tubing that's anchored to a table leg for abduction/adduction exercises, lost balance, whipped around to stabilize, trigger minor vertigo on top of the lost balance, fell anyway. Way stupid, in several ways. 🙄
    edited February 22
  • amorfati601070amorfati601070 Member Posts: 2,221 Member Member Posts: 2,221 Member
    Under the pump so quick run

    5un4ds2tmd62.png
  • dolorsitdolorsit Member Posts: 17 Member Member Posts: 17 Member
    v4ho70yt74ck.png

    Longest run I've done in the last few years. Felt pretty good.
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    Yesterday was 45 row, 2 hours of work outside (installing solar lights, hammering and digging holes for each post). Did a lot of other stuff around the house. By the time I made dinner, I was spent.

    Did manage to do a very, very light lift last night, but not a lot, to be honest. Left shoulder was hurting just a bit, so I figured after all the yard work, I'd not push it.
  • JadeMC42JadeMC42 Member, Premium Posts: 24 Member Member, Premium Posts: 24 Member
    Track workout - 60 mins
    400m sprint, 50 push-ups, 20 squats
    400m sprint, 40 push-ups, 30 squats
    400m sprint, 30 push-up, 40 squats
    400m sprint, 20 push-ups, 50 squats
    800m sprint
    200m AMRAP 10 burpees after each

    By COB
    -Yoga 60 mins
    -weight circuit 60 minutes
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    45 minutes of rowing today (around 8300m) @ a pretty easy pace. Still sore after yesterday. Not from the workout, but from the 2 hours of yardwork.
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    Rowing 500m x 4 paired with decline sit ups
  • AnnPT77AnnPT77 Member, Premium Posts: 18,745 Member Member, Premium Posts: 18,745 Member
    35' stationary bike.
  • amorfati601070amorfati601070 Member Posts: 2,221 Member Member Posts: 2,221 Member
    Just the usual loop on the bike. Dat max speed tho, nailing the descents liek a Madman

    khlj8hegt455.jpg
    edited February 23
  • JessAndreiaJessAndreia Member Posts: 485 Member Member Posts: 485 Member
    Leg Press
    Step ups
    Dumbbell bench press
    Dumbbell shoulder press
    Seated leg curls
    Seated rows
  • MikePfirrmanMikePfirrman Member Posts: 2,356 Member Member Posts: 2,356 Member
    Felt like I needed something a little easier today. After my first week of back to lifting (albeit for a real lifter, mine is extremely modest by most standards!), I was a bit drained. 6 days of cardio with 3 days of lifting on top is a lot, especially in your latter 50s!

    Did sprints today (I have lifting this evening). Did 250m X 6 on the rower (around a 1:47 average pace) and then did 8 more 60 second sprints on the Assault Bike. 2 minutes rest on the rower and 90 seconds on the Assault Bike. Felt pretty hard but fun. Actually had the Drag Factor (what most term incorrectly "resistance") on the rower up to 113 or so. Which compared to what I've been rowing at is high, but it's really light (around what most high school female crew would use). Back feels good though, so I'm happy.

    Many of my friends participated this week in the online "world indoor" rowing competition. Many of them my age from my club took home 1st places in my age group. Some of their ridiculous strength inspired me to give a go at some shorter sprints today. These guys would lap me on the rower!
    edited February 23
  • anna_loweanna_lowe Member Posts: 7 Member Member Posts: 7 Member
    dumbbell bp 3x8
    dumbbell rows 3x8
    incline dumbbell press 3x10
    band lat pulldowns 3x10
    lat raises 2x15
    *dumbbell (hammer) curls 3x15
    skullcrushers 2x15

    *omg thank you to whoever suggested hammer curls instead of regular...for the first time in months my elbows don't hurt!
  • drmwcdrmwc Member, Premium Posts: 560 Member Member, Premium Posts: 560 Member
    drmwc wrote: »
    Yesterday, I managed an hour's climb over lunch.

    Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.

    I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.

    It also left me broken on Sunday! I had the day off exercise - it was the first day this year I got less than 10,000 steps. I did get an hour of yoga in, though.

    On Monday, I got a 9 mile walk in.

    Yesterday, I did hangboarding and upper body lifts. My normal hangboarding routine went well, getting 20 seconds on the 15mm rung. I then tested my weighted half-crimp on the 21mm rung, getting +15 kgs easily for 10 seconds, but only getting 3 seconds or so with +20kgs.

    I then elected to test my weighted dips (on rings). I've never tried this before. I got +10 kgs and failed +15kgs. I may practice this a bit more.

    The upper body lifts were:
    40 kgs, military press, 3 sets of 2. It's been a very long time since I pressed 40 kgs, and it turned out to be absolutely maximum effort.
    55 kgs, bench press, 3 sets of 5. This was also the most I've benched for a while, and it was slightly lower effort than the OHP.
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