What Was Your Work Out Today?

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  • 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: 36,569 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: 382 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: 676 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: 57 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: 36,569 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: 382 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: 14,832 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: 676 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: 1,125 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: 57 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: 382 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: 382 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: 14,113 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.

  • Spinster321
    Spinster321 Posts: 44 Member

    It has been a while - got sidelined for 2 weeks (give or take a day or two).

    Today - Walk At Home with Leslie Sansone video, 21 minutes; stretching, 21 minutes.

  • showerbeer1982
    showerbeer1982 Posts: 284 Member

    Technically a rest day for me but….

    1. morning wrestle with the golden retriever
    2. walked the same golden retriever while he had zoomies
    3. trampoline “showing off” for the kiddos and failed horribly
    4. Basketball against the kiddo
    5. Chasing golden retriever back into the house after he escaped out the front door
    6. Navigating the busy aisles of Costco
  • TxDesertFox
    TxDesertFox Posts: 54 Member

    Went for a 4 mile walk. Read while I walk so I was able to keep it at a leisurely pace, and keep my eyes occupied. I'm an endurance, my urge to start running is strong when I see runners out, especially on a nice day. I'm a week post-op (abdominal surgery) so I can't do anything strenuous for another week.

  • AnnPT77
    AnnPT77 Posts: 36,569 Member

    @TxDesertFox - Sympathies! Those periods of recovery from surgery-injury-illness can be challenging, when we want to do our usual things, but know we can't do them without hindering healing. It sounds like you're doing well with it, doing what you can and making that work, though. Hang in there!

  • AnnPT77
    AnnPT77 Posts: 36,569 Member

    A few minutes of warm up on a horribly-maintained rowing machine at the Y when I arrived early for my 2nd "Bulletproof Your Knees" class, only about 1325m. Then the class, sets of:

    • Stretches for calves and inner thighs;
    • quad engagement and a quad thing I can't remember the name of where we're seated upright on a mat and lift the leg up, horizontally, then down on repeat;
    • "elephant walks" with hands on a step;
    • step-downs to engage the VMO;
    • squats (bench, TRX assisted or bodyweight depending on current capability, bodyweight for mmeals);
    • calf raises;
    • TRX-assisted single leg squats;
    • . . . and some other stuff I've forgotten.

    Most of the day was busy, and by the time I got home from a hockey game (spectating, not playing 😆) it was late. Intellectually, I thought I should do some regular cardio thing, but my energy level and joints were quibbling some, so I compromised with half an hour of easy-pace stationary bike plus a 3' CD that was more like 3' continuation. 96W average, supposedly 8.48 miles at 15.2mph, not quite half Z3 and the remainder below.

  • chaney3000
    chaney3000 Posts: 382 Member

    This morning, the plan is a 4 mile run and then 20 mins on the stationary bike, if I have time to spare. Foam rolling and stretching

  • chaney3000
    chaney3000 Posts: 382 Member

    Today is a rest day for me

  • nossmf
    nossmf Posts: 14,113 Member

    BB Day

    Bench Press 4x10

    BB Row 4x10

    Incline Bench Press 3x10

    Pullups 3xAMRAP

    BB Shrugs 3x10

    Seated BB OHP 3x10

    Preacher Curl 3x10

    Cable Pushdown 3x10

    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

  • drmwc
    drmwc Posts: 1,125 Member
    edited March 17

    Saturday

    A short walk, maybe 9 miles. I went with a rather charming Italian lady, so I didn't want to do an ultra-long one and break her.

    Sunday

    Climbing. I got another v5. It's like buses; you wait for one and then loads turn up. This was quite a techical overhang

    Monday

    Climbing. Jumping practice; it rocked. I was surprisingly good.

  • chaney3000
    chaney3000 Posts: 382 Member

    Plan for today is a 5 mile run and 20 mins on the stationary bike.

  • J72FIT
    J72FIT Posts: 6,052 Member
    edited March 18

    Kettlebell Double Clean & Press

    10x3r (30)(2x24kg)

    O2M (20min)

    Chins

    5x2/3/5r (50)

    OTM (15m)

  • nossmf
    nossmf Posts: 14,113 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

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