What Was Your Work Out Today?
Replies
-
* Short rare-for-Winter 3.28 mile paved-trail walk with a friend at easy 2.9mph moving average;
* Rowing machine 2k (2:26.3 pace, 24spm) + 2' CD (351m) - mostly Z3, some Z4 (still easing cautiously back into rowing, shoulder is OK so far);
* Stationary bike 60' (102W) + 3' CD (86W) - almost entirely Z3;
* 33' dumbbell upper body lifting (mostly push) + a new version of the band hamstring curls done on my bench instead of the floor.
@nossmf, I tried your suggestion of slowing down the hamstring curls rather than adding a set. Seemed to be a good thing. Just for fun, I slowed down some of the other exercises, too. Thanks for suggesting it!
Still have to do PT exercises before bed.
Fun with Garmin "body battery" and other readings: It said I started the day at medium (65 out of 100) and should be sure to include some restful moments today. 🙄 Mmm-kay. 🤷♀️ Maybe it was revenge that it added 2 years to my "fitness age" based on its estimate of my walking VO2max after today's walk? Now it thinks my fitness age is 35 instead of 33. 🤣🤣🤣3 -
Good workout this morning. Upper body, core and cardio.
Stretched
36 minutes (10.6 miles) on the spin bike, heart rate avg/max:
26 minutes on the treadmill, heart rate avg/max:
45 minutes lifting weights.
Superset:
- Barbell Bench Press: 10@135, 8@165, 6@185, drop set, 3@205, 4@185, 6@165, 6@145, 8@135
- Wide Grip Lat Pulldowns: 10@110, 8@140, 6@170, drop set, 4@200, 4@180, 6@160, 6@140, 8@110
- Seated Dumbbell Overhead Press: 10@25, 8@30, 8@35, drop set, 6@40, 6@35, 6@30, 8@25
Superset:
- Cable Triceps Press-downs: 10@50, 10@70, drop set: 8@90, 10@60
- Crunches: 25, 25, 25
- Dumbbell Curls: 10@30, 8@35, drop set: 6@40, 10@30
- Weighted Side-Bends, each side: 10@40, 10@40, 10@40
- Face Pulls: 10@70, 10@70, 10@70
Stretched
Stress at work is ramping up, but I find the workouts help me cope.
4 -
Half hour shoveling the driveway/sidewalk before I could even get out of my drive to go to the gym.
One hour on the treadmill, variable incline. Worked up from 1% to 15%, step down to 10%, work up to 20%, step down to 15%, work up to 25%, step down to 20%, work up to 30%. Had to really lower the speed for anything above 25%, and my calves are telling me all about it!4 -
Recovered from a sinus infection and managed to get in some easy work this week. Yesterday, I did a 30 minute run/walk effort done as 2 min run/1 min walk just to get some movement in. Gym session this morning was two different circuits of core movements, a few of which were modified to avoid aggravating the hernia issue.
I'll join our tri club Zwift ride tonight, then head to outpatient surgery tomorrow morning. After the recovery, I'm hoping for mild weather so I can head outside to run and ride.
5 -
6 miles on the exercise bike3
-
Was slated to do a hard row today, but it was wind gusting to like 40 MPH outside, though the temps were perfect. Just changed it and did a simpler 5 minute/1 minute recover X 6 reps. Started on the treadmill (2 intervals), then the LateralX (2 intervals), ending on the Assault Bike. Enjoyed it, as much as you can enjoy a hard cardio interval workout. Worked my way up to around 91% max HR by the last interval on the bike.2
-
Same ol' routine stationary bike, 60' (93W) + 3' CD (80W), Z2-3 mostly, a couple minutes Z4 in a final push. PT exercises before bed yet to do.
Not sure I'll get in a real workout tomorrow or Saturday schedule-wise: I have multi-hour assigned shifts both days in a booth for our rowing club, at a Women's Expo. I'll probably do multiple rowing machine pieces during the shifts as a demo. At these events I usually hit a decent pace but duration's really short because sweating lots and meeting the public are a bad combo. 😆4 -
I went climbing in a 3 hour session. I was terrible, I barely got anything. The rare highlights were:
- A terrifying slab v4. The crux was the last move; the trick was to just jump and pray, which worked fine once I worked up the courage.
- A dyno overhaning v3, with the dyno on the second move. Not many people seemed to manage this. I actually flashed it.
5 -
Great workout this morning. Lower body, Core and Cardio
Stretched
44 minutes on the spin bike, heart rate avg/max: 145/165
31 minutes on the treadmill, heart rate avg/max: 138/152
54 minutes lifting weights.
Wide Stance Leg Press: 10@210, 8@300, 8@390, 6@480, 6@570, 5@620, 4@620, drop set: 4@620, 4@570, 6@480, 6@390, 8@300, 10@210
Crunches: 4*25
Weighted Twists: 10@10lbs, 10@15lbs, 10@20lbs, 10@25lbs.
Barbell Romanian Deadlifts: 10@95, 8@145, 6@185, 6@225, drop set: 4@245, 6@195, 6@145, 8@95
Stretched
I have today off so I did a little more cardio than usual, and went ham on the leg press. Time for another set of 45lb plates, so I can up the leg press.4 -
One hour on the elliptical, hills.
Got to the gym this morning, couldn't find my headphones in my gym bag, realized I'd left them at the treadmill the other day when my iPod died and the TV refused to connect, so I placed them on the side of the treadmill. Lost and found didn't have them, so figured they had found a new home. Lo and behold, they were actually still at the same treadmill when I got upstairs!
Today was weigh-in Friday, and my body must have adjusted enough to the extra cardio to feel free to release the extra water weight, because I'd lost almost 3# from last week, about the amount I was expecting in total from when this cardio-fest began 3 weeks ago. Just in time to gain a lot of it back with all the eating expected during the Super Bowl on Sunday, lol.3 -
Elliptical Interval setting 150 minutes for 9.95 miles.4
-
I joined our tri club group ride on Zwift last night. We had a good sized group (about 10) which made it a lot more fun. The banter and race planning chats (via Discord) really helped take our minds off the hill suffering, lol. Ended up doing just over 20 miles during the hour session at a 158W average. Nothing spectacular, but a decent output for a midwinter base building ride.
Hernia was surgery done this morning, so no exercise for a few days. Hoping I can resume easy work by midweek. Will see.5 -
Today was my last elliptical session on the broken machine (the new one will be delivered tomorrow!). I did a moderately-paced 30 minutes. I followed this with 2 circuits of the full body strength training stuff I do (low weight and body weight exercises). I got a new app** for tracking the strength training, so that was a fun first. I thought I'd give a tracking app a try, since I only lift twice a week and sometimes will forget to do an exercise. The app should keep me more focused and help me dial in some things a little better.
Have a good weekend!
**Simple Workout Log, if anyone is interested. It's free.
4 -
dralicephd wrote: »Today was my last elliptical session on the broken machine (the new one will be delivered tomorrow!).
Enjoy it! So HAPPY for you!
2 -
Good workout this morning. Upper body, core and cardio
Stretched
32minutes on the spin bike, heart rate avg/max: 137/162
28minutes on the treadmill, heart rate avg/max: 131/145
52 minutes lifting weights.
Superset:
- Barbell Bench Press: 10@135, 8@165, 6@185, drop set: 3@205, 4@185, 6@165, 8@145, 10@135
- Wide Grip Lat Pulldowns: 10@110, 8@140, 8@170, dop set: 5@200, 5@180, 6@160, 8@140, 10@110
- One-Armed Landmine Overhead Press: 10@65, 10@80, 8@90, drop set: 6@100, 6@90, 6@80, 8@70, 10@60
Superset:
- Cable Triceps Press-downs: 12@40, 10@60, drop set 8@80, 8@50
- Crunches: 25, 25, 25
- Dumbbell Concentration Curls: 10@30, 8@40, drop set 4@50, 8@35
- Weighted Side Bends, each side: 3*10@40lbs
- Resistance Band Face Pulls: 3*10@80lbs
Stretched4 -
Elliptical Interval setting 150 minutes for 9.89 miles.5
-
I did a walk today.
We went from Hove to Seaford then back to Newhaven. It ended up being just over 26 miles in total. I don't often get marathon distances in, so job's a good'un.
5 -
I had a three mile walk this morning. Downtown to the post office then up to a non-profit thrift shop that gives all the proceeds to high school students for scholarships to the local university. That was fine. I found a waterproof Pelican case that looked nearly new, so I bought it. It's now in a bucket of water with SCUBA weights inside to see if it leaks. If so, a few bucks will buy a new gasket.
A little later I went over to my friends house later to look at her PFD and tell her my opinion of whether it needed replacement or not. For where she's paddling, it will be fine. I think it even would pass inspection for a Grand Canyon trip even though it's old. I helped her fix something on her door that was broken and letting cold air in.
Well, then we went for a walk. I thought we might. I should have turned on my Garmin device before I left home, but I didn't know it would be walking so long. We walked through the park and out to the city limit and back. On the return trip, I went back to where she lives instead of directly home on the chance her neighbors who are bakers had put out leftover goodies for sale from the market today. There weren't any when we had left.
Good thing I went. She bought me a whole wheat sourdough baguette. It didn't have a chance. I gave her a chunk as her "provider tax," and I ate the rest before I was 3/4 of the way back home. I also got a couple scones for tomorrow. I bet I can keep my hands off 'em until then.
I have walked this route before, and between that and using Google Map's "Measure Distance" feature, I figure it added about 6.5 miles to the three miles I walked this morning. MFP tells me my walks burned about 970 calories so far, which is more than the 650 calories I estimate from the baguette. A winning combination! I will cook up some greens for supper and reheat some bean soup. Mmmmm.....
Maybe I'll walk down to the tavern for an N/A beverage and some dialogue with friends. That will add another mile to make it over ten today. It's been a while since I've walked that far, so maybe I should break out the bike.
5 -
Good workout this morning. Core and cardio today.
Stretched
56 minutes on the spin bike, heart rate avg/max: 126/152
31 minutes on the treadmill, heart rate avg/max: 122/135
23 of Core Exercises.
Crunches: 4*30
Kettlebell Cross-body Swings, each side: 4*10@30lbs.
Weighted Twists: 4*10@25
Resistance Band Standing Crunches: 4*20@80bs.
Stretched
4 -
Elliptical Interval setting 150 minutes for 9.94 miles.4
-
Having seen people out biking when I went for a walk with my friend on Wednesday, I decided I was being wimpy about biking outdoors on some of our still-chilly but nicer days. Today was one of those, so I went for a short (11.9 mi) easy pace (9.4 mph average) bike ride, first one since mid-November. I have some fine-tuning to do with my clothing choices, but it went well.
Also did my round of dumbbell lifts and band hamstring curls. I've been inching up the weight on overhead press since cleared to do it, now at extremely light having started at extra-super-duper light; and at physical therapist's suggestion, swapped out bent-over tricep kickbacks in favor of a bent-over row-to-kickback.
PT exercises on my agenda before bed.
Friday and Saturday, I staffed the rowing club booth at the conference center for several hours each day. All I did was 4 or 5 short (500m-ish) machine rows for display purposes, to counteract boredom, and to get a little blood/oxygen moving. It didn't amount to much as exercise.
4 -
Did 2.5 mile treadmill walk yesterday at 15% incline. Then the wife wanted to go for a walk on the local bike trail. Only did a mile or so more.4
-
Good workout this morning. Lower body, core and cardio.
Stretched
32 minutes on the spin bike, heart rate avg/max: 132/161
26 minutes on the treadmill, heart rate avg/max: 129/140
47 minutes lifting weights
Goblet Box Squats: 15@bodyweight, 12@50, 10@70, 10@80, 8@90, drop set: 6@100, 6@80, 8@60, 10@40
Crunches: 6*30
Narrow Stance Leg Press: 15@210, 12@300, 10@390, 8@470, 6@560, drop set: 6@560, 6@470, 6@390, 8@300, 10@210
Weight Side Bends, each side: 6*10@40lbs
Stretched
4 -
One hour elliptical, hills. Yesterday's eating turned out to be a lot less than anticipated for the Super Bowl. Twenty years ago I would've finished off an entire pizza by myself; this time I was stuffed after 3 slices.4
-
Did lifting this AM and then did an interval workout at lunch (inside). 5 minutes, as hard as sustainable, with one minute recoveries (five repetitions).4
-
Legs and glutes today!
15 minute incline walk
Leg press
RDLs
Deadlifts
KB sumo squats
Glute bridges
Glute kickbacks
4 -
This weekend involved some yard cleanup, so my first real workout on the new elliptical was today.
Here's how it went:- Wow. This machine is SO MUCH SMOOTHER than my old one.
- Smoother = "woah girl, slow down!"
- The MPH and mileage reported by this machine are VERY different than the old one. Looks like I'll be starting over for judging improvement. That's ok.
- Hand-hold heart rate monitors were close to my polar watch. I didn't expect them to be very accurate, just due to moving my hand positions during working out, but it wasn't as bad as I thought it would be.
- This machine has an adjustable stride length, and I'm loving it. The ability to change my stride as a I change my speed was awesome. It will be fun to dial in the "sweet spots" with this.
Anyhoo, I did about 40 minutes today and it felt good.
4 -
Physical therapy appointment in the afternoon with a new PT. Stationary bike, 60' (88W) + 3' CD (81W), Z2. Had thought about doing another short machine row before the bike, but wasn't feeling it after the PT. Will do home PT exercises before bed.3
-
Great workout this morning. Upper body, core and cardio
Stretched
36 minutes on the spin bike, heart rate avg/max: 135/160
26 minutes on the treadmill, heart rate avg/max: 137/154
48 minutes lifting weights
Superset
- Incline Dumbbell Press: 15@35, 12@50, 10@60, 8@60, drop set: 7@60, 6@50, 8@40, 10@30
- Cable Rows: 12@110, 10@140, 8@170, 5@200, drop set: 4@200, 4@170, 6@140, 10@110
- Seated Dumbbell Overhead Press: 12@25, 10@30, 8@35, 5@40, drop set: 4@45, 6@35, 6@30, 8@25
Superset
- Rope Triceps Press-downs: 3*12@30lbs.
- Resistance Band Crunches: 3*20@80lbs.
- Dumbbell Curls: 3*12@20lbs.
- Landmine Twists: 3*10@65lbs.
- Face Pulls: 3*10@80lbs.
Stretched.
Massive arm pump after todays workout, lets me know I hit them good today.3 -
One hour of "hills" on the treadmill. Turns out not all treadmills are built the same. The ones I've been using for the last few weeks can adjust incline all the way to 30 degrees. But they were all in use when I got to the gym this morning, so I jumped on a different row. It wasn't until I was already 15 minutes into my workout I learned these are capped at 15 degrees, half the incline of the others. There goes my plan, have to improvise on the fly. Instead of hills where I adjusted incline, I kept the incline constant and instead made the movement easier or harder by adjusting the speed.
Yesterday I was talking with a coworker who shares a love of lifting and knows about my stricture against lifting due to my elbow. He mentioned how I was obviously losing weight around the waist and neck (yay!) but it was also apparent my upper arms were smaller also, as they aren't quite filling out the sleeves of my shirt like they used to (boo!). Now I really can't wait until start of April, when I not only can resume lifting but will stop actively trying to lose weight. Not sure yet if I'll actually join my coworker in bulking or simply eat maintenance, but at least I won't be losing any more hard-earned muscle!3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.5K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.2K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 447 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.2K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.9K MyFitnessPal Tech Support Questions