What Was Your Work Out Today?

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Replies

  • chaney3000
    chaney3000 Posts: 353 Member

    Rest day for me today.

  • connor_manning
    connor_manning Posts: 56 Member

    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!

  • rt12568
    rt12568 Posts: 7 Member

    push push push! Chest and shoulders

    Benchpress x3

    Chest 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.

  • DiscusTank5
    DiscusTank5 Posts: 634 Member

    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.

  • connor_manning
    connor_manning Posts: 56 Member

    🏋️‍♂️ Workouts

    • Afternoon 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.

  • connor_manning
    connor_manning Posts: 56 Member

    Also, not sure if this is ok to post on the thread or not. But I created this group…

    https://community.myfitnesspal.com/en/group/147796-training-logs

    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.

  • AnnPT77
    AnnPT77 Posts: 36,221 Member
    https://community.myfitnesspal.com/en/discussion/comment/48523338#Comment_48523338

    @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.

  • AnnPT77
    AnnPT77 Posts: 36,221 Member

    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.

  • drmwc
    drmwc Posts: 1,109 Member
    edited March 11

    I went climbing yesterday.

    Getting to the gym was an effort; then gravity was high. I suspect I've not recovered from Saturday.

  • mtaratoot
    mtaratoot Posts: 14,802 Member

    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.

  • angf0679
    angf0679 Posts: 1,341 Member

    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.

  • DiscusTank5
    DiscusTank5 Posts: 634 Member

    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.

  • katemcd495
    katemcd495 Posts: 63 Member

    Just a walk. I'm down with a bad cold so even that felt like an accomplishment. Here's hoping the fresh air and sunshine gives my immune system a boost.

  • AnnPT77
    AnnPT77 Posts: 36,221 Member

    Rowing team practice, the usual routine: Dynamic stretches and glute activation first, then on to rowing machine. Rowing started with stroke progression drills and pause drills with some continuous rowing between the pause drills; main body of workout was a choice between four times 8' on, 3' off, with 4' at 20spm and 4' at 22spm as the breakdown of the 8' pieces, or four times 1500 meters, each with spm changes each 500m, first and third pieces 22, 24, 26 spm, second and fourth pieces 26, 24, 22 spm. I did the 1500m version. Then we did some static stretching after.

    The main body of these workouts are reasonably high intensity, so even with the "off intervals" and easy stroke progression/pause drills included, 40% of the time was Z4, mid-20s percent for each of Z3 and Z2, remainder below. (As usual, I rowed easy-pace through the majority of each 3' off bit, what I call Tai Chi paced rowing, focusing on technique, usually less than 1' of each "off" actually stopped to wipe sweat and drink water. The final 3' I always use as cool-down rowing, try to drop HR into at least Z2.) I didn't add up the minutes, but a big chunk of each of the 1500m pieces was at HR above 220-age, peaking at 11bpm above, which is 162bpm. Feels like noticeable effort, not gonna lie.

    Getting great technical corrections, which I love.

  • chaney3000
    chaney3000 Posts: 353 Member

    This morning I got a 4 mile run planned. If time allows, cool down on the stationary bike. Foam rolling and stretching.

    The time change kinda threw me off with my run since its still dark when i want to get out there. I dont mind running downtown at night. Not going to run in the neighborhood though at night.

  • DiscusTank5
    DiscusTank5 Posts: 634 Member

    Rowing machine for 18 min, then a 5 min cool down walk, 10 minutes of calisthenics.

    Got a 20-25 min walk planned around noon, outside.

  • atedde4664
    atedde4664 Posts: 3 Member

    Hi I’m new here. Today is my 2nd workout in this week.
    It will start at 8 pm here in Rome:

    Shoulder press

    Seated Arnold press + Seated lateral raises (superset)

    Seated bent over dumbbell reverse fly

    Upright cable row

    Barbell curl

    Straight bar push down

    Incline inner biceps curl + Bench dip (superset)

    176 cm 79 kg

    ☺️

  • rt12568
    rt12568 Posts: 7 Member

    Back day

    Dumbbell Curlsx5, widegrip lat pull downsx3, closegrip pulldown x3, seated wide grip rows x5, wrist curls x5
    1hr:15

  • connor_manning
    connor_manning Posts: 56 Member

    🏋️‍♂️ Workouts

    Running Workout:

    • Type: 2 Mile Run at 9:11 pace
    • Duration: 18 minutes
    • Intensity: Moderate

    • Notes on Workout: Run felt pretty good. Definitely better than yesterday. Felt like my legs were definitely under me better. Planned a short run the whole time, don't want to burn myself out. Probably another couple days of two mile runs coming up.

    Gym Workout: Prehab

    • Type: Prehab, Mobility and Strength Work
    • Duration: 1 Hour
    • Intensity: Easy
    • Exercises: Open Book, Ankle Dorsiflexion Stretch, Eccentric Shoulder External Rotation Walkout, Side Plank, Standing Thigh Ball Squeeze, Bodyweight Squat Hold, Theraband Pull Aparts, Lying External Hip Rotation, Dumbbell Romanian Deadlifts, Heel Raises

    • Notes on Workout: Definitely the best feeling workout this week. Should continue to steadily improve with each day. Body control is getting there and strength is feeling a little better, still a long way to go. Have lost a lot of strength, will take months to get back to normal.
  • AnnPT77
    AnnPT77 Posts: 36,221 Member

    Stationary bike, keeping it pretty easy pace because my legs were still reminiscing about last night's row.

    Also, I walked more than usual: I usually avoid much walking because my knees don't love it, just try to do it enough to stay somewhat conditioned to it. My car was being serviced (2 freakin' recalls plus its first-ever oil change), so I walked about 1.75 miles to a nearby deli for breakfast and - buzzed on a massive input of deli coffee - back to the service center. Other than the li'l ol' lady, i.e., me, on foot out there on a bee-yoo-tee-full sunny day, there was just one young man on the sidewalk, I suspect walking home from the high school nearby.

    Anyway: Bike was the usual 60' plus 3' CD, but only 89W/14.8mph for 15.67 miles. Over 90% Z2, just over 3' Z3 in a small push at the end because why not, and of course a minute-ish at the start to get the heart up to Z2 in the first place.

  • chaney3000
    chaney3000 Posts: 353 Member

    Today is plan on getting in a 4 mile run, stationary bike with some foam rolling and stretching. Missed the stationary bike and foam rolling yesterday cause I ran out of time

  • mtaratoot
    mtaratoot Posts: 14,802 Member

    Lifting yesterday made me a liar again. I looked into the pool, and there were three open lanes. I almost went for a swim, but I really had planned to lift. I needed to; been too many days. So I did. When I was done, the pool was full. Maybe I'll swim today.

    I tried something a little different. For my first set of almost each movement, I dialed the weight down and did a lot more reps. The second two sets were back to the weight I'm currently using. I was surprised how fatigued the muscles got from the high reps. I was doing this in part as an experiment, and also because I am curious if it will be beneficial for the kinds of work I'm going to ask of my muscles when I go on a river trip. I'll be rowing for long stretches. That's like lots of reps with less weight with the occasional big pull or push. Mostly when we row, we face forward and push on the oars rather than face backwards and pull. Pulling is more powerful, but seeing where you are going is nice. I think I may do some specific days focusing on things like chest presses with low weight and high reps.

  • DiscusTank5
    DiscusTank5 Posts: 634 Member

    Cardio: Of 39 min total treadmill time, 2 min. walking warm- up, 16 min. run (6.2 mph for 2 min; the rest at 5.5). Then 5 min. at 3.5 mph, 10 min. at 3.0 with a 6-8% incline, then last 5 min. at 3.2, 1% inc.

    Weights: 12 min. strength training (2 sets of everything: 15 each dumbells for bicep curls, lat raises, standing skullcrushers, squats with full range of motion; 30 sit-ups on an exercise ball). Another 6-8 min. of stretches with walking lunges and some weird wall exercises I'm trying to eventually get to a floor bridge.

    Drove home, got my bike out and went for an 11 min. ride around my neighborhood, 12 mph avg pace.

  • drmwc
    drmwc Posts: 1,109 Member

    Yesterday was a sort-of rest day; so I swam 1 km. (I view swimming as a relaxing way to recover.)

    Today was 2 hours' climbing. I started badly, and improved. I eventually got a v5, it took about 20 goes to work it all out.

  • connor_manning
    connor_manning Posts: 56 Member

    🏋️‍♂️ Workouts

    Running Workout:

    • Type: 3 Mile Run at 9:11 Pace
    • Duration: 27 minutes
    • Intensity: Hard

    • Notes on Workout: Run felt good. Legs felt fresh and strong. Felt really good for the first mile-mile and a half. Start to feel burnout coming around the 15 minute mark. Still building the fitness and endurance back up. Have a long way to go. Felt good to get the legs back under me some and be able to push it at least a little bit. Will plan on an easy run / walk tomorrow most likely.

    Gym Workout:

    • Type: Prehab
    • Duration: 45 minutes
    • Intensity: Easy

    • Notes on Workout: Can't get prehab app to cooperate to pull up notes on new workout and new exercises from today. Workout was ok though, wasn't horrible, wouldn't say it was great. Definitely feel weakness with the new movements I haven't done in a long time, but that's ok. Legs feel like they're slowly getting some strength back, left shoulder still feels like there's some dysfunction that's going to take some time to get rid of. Happy with the leg strength coming back some though!
  • chaney3000
    chaney3000 Posts: 353 Member

    Today I'm hitting chest and back. 3-4 sets 10 reps for each.

    Cable Flys

    Lateral lat pulls

    Incline bench

    Lat lower pulls

    Decline Bench

    Upper Lat pull downs

    Dumbell bench press

    Rope lateral rows

  • chaney3000
    chaney3000 Posts: 353 Member

    Well the plan was for me to try and get in a run but there are storms coming and the wind is blowing really hard. So might do a shoulder/ab day instead.

    Going to be a game time decision. 😆

  • nossmf
    nossmf Posts: 13,819 Member

    Strength: Full Body

    Bench Press: 6x12, 10, 8, 6, 4, 2

    Bent-Over BB Row: 4x10

    Squat: 4x10

    Deadlift: 4x10

    Seated OHP: 3x10

    Cable Pulldown: 3x10 (Pronated, Supinated, Neutral Grip)

    What was supposed to be a 3-day weekend trip to my folks to celebrate their 50th wedding anniversary turned into an 8-day marathon, between dodging blizzards and the transmission exploding. Lots of eating out, lots of mama's cooking, no access to a gym (gained 1.5# in the last two weeks). Finally got home Thursday after midnight, rested Friday, and hit the gym for the first time today in about ten days. Opted for one exercise from each of the six planes of movement (horizontal push/pull, vertical push/pull, squat, hip hinge) followed by a soak in the hot tub. Excuse me now while I let the DOMS rule my afternoon.

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