What Was Your Work Out Today?
Replies
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Treadmill - 1 hr, 3.0 mph, 12% incline
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A gym first for me today: I worked out with weights before cardio! @nossmf I blame you for this. But no hard feelings.
10 min free weights: bicep curls, lat raises, shoulder press, also sit-ups: two sets of 15, 12, and 10. 40 sit-ups/ set.
Then 22 min stationary bike: moderate to intense pace. Definitely could not have read a book on this ride.
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SShoulders And ABs this morning
Rear delts (3 sets- 30 reps)
Lateral delts (5 sets-10reps)
Front delts (2 sets-10 reps)
Shoulder press (3 sets-10 reps)
Shrugs (2 sets - 15 reps)
Leg raises (3 sets-10reps)
Side oblique crunches (3 sets-10reps)
Cable pull downs crunch(3 sets-20reps)
Side Cable oblique pulls(3 sets-10reps)
Leg raises (3 sets - 20 reps)
Planks (3 sets- 30 sec)
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20 minute cardio warmup followed by upper body strength training.
I used to do alternate strength and cardio days, but I hurt my back/neck 18 months ago. Since then I've been keeping upper and lower body separate so I can build on the exercises I started in PT. It feels so slow and clunky, but I'm making progress and not reinjuring myself. Yay, I guess...
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I did actually have a rest day yesterday; work got busy.
I went climbing today. It was good; I got a couple of projects. My jumping has got way better recently. I taught a youngster how to do one. (She was trying to use arm strength. Instead, you crouch down and stand up explosively on the right leg; and let go if the hold with both hands. If you time it right, you get your right hand on the next hold with very little momentum so it is easy to hold on to.)
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Meant to take a rest day but ended up doing 26 minutes on the treadmill, 3.5 mph pace.
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Leg day this morning
3 sets 10 reps
Leg press
Hamstring curls
Glute kick backs
Weighted calf raises (3 sets 30 reps)
Hip adductor/abductor
Lunges (3 sets 15 reps)
Quad machine
Stationary bike cool down with some foam rolling and stretching
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Back to rowing machine after a couple flaky skippy dippy days via poor schedule management. The usual 3 x (2k on, 2' off/CD),18 spm average, 6,697m including the off parts, took 37:32 inclusive. Mostly Z3 but about 4' Z4.
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This morning workout is a 4 mile run and 20 mins on stationary bike. Foam rolling and stretching.
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Treadmill -- 10 min run, then 20 min at 6% incline, 3.0 mph.
Leg machines and a few free weights — lat raises, shoulder press, then floor work for 15 minutes. More than an hour all told.
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Stationary bike, 60' + 3' CD, little over 16 alleged miles at 15.2 theoretical mph, 96W average, around a third of the time Z3, around two-thirds Z2, other than about a minute below those at the start.
I looked back to the start of the indoor season in November; and to the mid-December point where I was allowed to go back to normal intensity workouts after the multi-week skull fracture "rest" and subsequent intensity limitations. Those two roughly half-hour rides had more noticeable cardiac drift during a consistent pace, at lower average watts (84W and 90W respectively), and produced higher heart rates than today's full hour ride at 96W, so I guess there's some off-season progress despite some disruptions.
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This morning workout is Bicep and triceps.
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This morning was my first of four weekly one-hour "Bulletproof Your Knees" classes. Yes, my knees are Not Good, have been that way for years. I'd list more things if I remembered the names, but we did a bunch of lower body stretches, then bodyweight exercises for various muscle groups around the knees. That included common things like squats and reverse lunges - graded to the individual capabilities of the 6 people in the class - plus the ones I don't know names for.
When I got home, I did a continuous exactly 5k rowing machine workout for the Concept 2 International Women's Day Challenge. (Concept 2 gives 5 bucks to nonprofits that support women's sports for each challenge participant who logs a 5k piece today, up to fifteen thousand dollars). I did easy pace, since I wasn't sure how happy my knees would stay post-class; it took 25:52 for the 5k, and I followed up with a separate 4' CD since the 5k needed to be exact to qualify. Total of 5,741m, around 2/3 of time Z3, remainder below.
Knees were a little glitchy right after, but seem fine now.
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Cardio side: six min. on the Helix to warm up, then 20 min. hard bike ride, 14-15 mph (stationary), then a min. of rest and on to the treadmill for 11 min (6.5 mph run for 2 min, 6.0 mph for 1, then 8 min. at a steady 5.5 mph), then a cool down walk at 3.0 for 10 min. (I'm eyeing a mini-triathlon, indoors, in early April.)
Weights side: two 40 sec. sets battle ropes, bird dogs, squats with a 15 lb kettlebell. The gym was really quiet today and I had read an inspiring post about women in the free weights section on MFP last night, so . . . I lifted the deadweights bar and practiced my form. I wanted to add weight but couldn't figure out how (yeah, it was before the pandemic when I last lifted like that). In a class I did 90 lbs but that was at a heavier body weight than I'm at now. Also, I didn't want to try a challenging lift right after a challenging cardio session. I would have started with the lift but had to work up the nerve. I knew a guy working out in there and could have asked for help but . . . stupid pride.
So I'll try again another day when it's the first thing I do. And go in with a plan.
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I actually had rest days on Thursday and Friday. This was all part of a master plan, as I did a big caving trip today. 12 hours underground; 13 hours cardio total as the cave is a trek from the car park.
We went to the Geyron formation in draenan. It is sufficiently remotes that very few. People per year go there.
My memory of the route may not be accurate, but was:
Climb down the entrance series, which turns into a damp squeeze. Then it becomes some traverses, which would be hairy but there is a hand line making them chill. Then there is a scary crawl along a muddy top with a sheer drop and no hand holds. There is then some walking passage which eventually turns into an easy crawl. This turns back into walking passage, there is a climb with a hand line and some more crawls, which eventually lead to the Snowball formation.
Some easy walking takes you to a 300m flat out crawl. At on point, I needed to plop an arm through, turn to my side and the I could squeeze on. It's s a bit of a relief when this becomes walking passage through massive chambers. There is then some more squeezing to Medusa's Children; the prettiest bits of cave I have ever seen. Then a bit of walking takes you to the Geyron. After photos, we turned around and did it in reverse. I'll plop some photos on here when I get them; a friend took them.
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Today's workout is going to be a 4 mile run and 20 mins on the stationary bike. Foam rolling and stretching
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Medusa's Children. I am in the middle.
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That is a sight to see. I'm sure you know how fortunate you are to have the skills and capacity to see things like this.
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Rest day for me today.
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Wassup guys! New to the boards.
About to get started with my workouts for the day. Gonna try a get some cardio in with a 3 or 4 mile run and then some gym time.
In the gym I actually use an app called Prehab, it’s developed by physical therapists and helps me with my mobility and functional fitness and helps my body feel completely better. As a whole. Will update later!
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push push push! Chest and shoulders
Benchpress x3Chest Flies x3
shoulder press x3
lateral raises x3
back flies x3
shrugs x3
tricep pushdown x3
reverse wrist curls x3
70 minutes and feeling good! Third week of a new round after over a year of letting myself go.
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Limited time today, so a 13 min treadmill run, covering the same distance it took me 16 min. to cover on Sat. (after 20 min of biking then). Seven min. of a walking cooldown, then 10 min freeweights.
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🏋️♂️ WorkoutsAfternoon Workout:5 mile walk / run. This one was pretty brutal. I used to be a very good endurance athlete, even finished a 70.3 a few years ago but the last few year my fitness levels have fallen off a cliff. Went for a 3 mile run last night and definitely felt the fatigue as I was running and had to walk a lot. Will probably have short recovery walk / jog tomorrow. Keep it nice and short to help me get my legs back!
Evening Workout:10 minute spin on the bike and then a 45 minute prehab session:
Open Book
Ankle Dorsiflexion
Shoulder External Rotation Walkout
Side Plank
Standing Thing Ball Squeeze
Bodyweight Squat Hold
Theraband Pull Aparts
Hip External Rotation
Dumbbell Romanian Deadlifts
Heel Raises
Key Notes:Evening training session felt ok. Did a quick 10 minute spin on the bike to loosen up the legs. Then had a 45 minute session with the Prehab app, and fitness app designed by physical therapists. Really helps my develop some decent levels of functional strength and help my body feel like it's operating and working quite a bit better.
Felt ok tho. Only second workout back for the first time in a long time, so obviously can tell I've lost a lot of mobility and strength with even these simple exercises. Doesn't take long for a lot of discomforts and pains to start disappearing tho. About a week or so and the body should be feeling a lot better.
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Also, not sure if this is ok to post on the thread or not. But I created this group…
If anybody would like to join. I wanted to have an area where I can post my fitness journey and track my progress more easily on a daily basis. And anyone can post their own if they wanted to do the same. I simply did so because I didn't want to clutter the board with my own thread, if there's somewhere else that I'm missing that already exist where I could do so I would love to know.
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@connor_manning - Welcome!
It's not like anyone is in charge of this thread, least of all me, but as far as I'm concerned you can post whatever you like on this thread that's relevant to the topic, and it won't be "clutter". That's pretty much what we all do, post about our workouts in any way that works for us, and sometimes chat amongst ourselves. Your posts so far have been very much on topic.
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Regular rest day yesterday, back to stationary bike tonight, starting very late, after 10:30PM, oops. The usual 60' + 3' CD, at whatever pace is compatible with watching visual journaling videos 😆, which tonight was a 98W average overall including the CD, theoretically 16.16 miles at 15.3 mph. 71% of the time was Z3 in Garmin's 5-zone scheme, remainder below.
Haven't been talking about it, but have been continuing the daily morning quad stretches 20" each side x 3, standing knees over toes stretches 20" each side x 3, hip joint rotations inward and outward each side x 5, wall shoulder circles forward and backward each side x 5.
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I went climbing yesterday.
Getting to the gym was an effort; then gravity was high. I suspect I've not recovered from Saturday.
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I got two hours underwater scrubbing and siphoning. It was much needed for my head space - two one-hour dives where I cold work with my buddies but essentially just be enjoying cleaning things up and watching the critters do their thing.
I needed that.
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I went for a 3km run on my lunchbreak. I was going to go for 4km but had to cut the run short when I tripped and fell over a raised portion of the sidewalk. In the 11 years of running that is only the second time I have fallen on a run - the first time was a slip and fall on ice. There is no ice right now.
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28 min on the exercise bike, then stretches, then the leg machines, followed by more stretches. Also a 10 min walk with the dog earlier.
Really feeling the skullcrushers I did yesterday for my triceps. And the bicep curls with 15# free weights instead of 10.
3
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