What Was Your Work Out Today?

angf0679

A run and hill repeats when I get home from work. Putting it out there so I actually go back out the door and do it when I get home.

DiscusTank5

https://community.myfitnesspal.com/en/discussion/comment/48529971#Comment_48529971

I ran yesterday and foam rolled hours later. It hurt! It's always a toss up for me whether foam rolling is worth it or not.

DiscusTank5

Walked the dog early, then hit the gym mid-morning. 2 min Helix, 26 min stationary bike, 2 min stretching, 6 min dumbbells, then a quick 10 min walk from the gym to my office.

Rode my bike after I got home for 18 minutes -- challenging with a wind advisory. I nearly blew over on a turn or two.

15 minutes of stretching and cool down.

nossmf

Foam rolling usually does nothing for pain management for me, but can do wonders for flexibility.

AnnPT77

Monday was stationary bike, 60' + 3' cool down, 101W average, a simulated 16.33 miles at 15.4 mph, 79% zone 3 (of a 5-zone heart rate scheme), remainder below.

Tonight, rowing team practice, the usual warm up, stretching, rowing machine drills, then actual workout pieces, finally more stretching. The pieces were either 3 x (10' on, 3' rest) or 5 x (1000m on, 3' rest). I did the latter. The total rowing time was about 52', zone 4 and 3 close to 35% of the total time each, remainder below.

I don't remember the strokes per minute goals for the other piece, but the 1000m repeats were supposed to be at 22-26spm in whatever pattern we wished; I did a rating pyramid with a target spm for each 1000m, 22-24-26-24-22. As usual, I rowed slowly through most of the "rest" intervals, except for about 45" each time to wipe sweat and drink a slug of water.

I got some useful tips from the physical therapist who's been attending about how to minimize aggravation of my right shoulder's nerve impingement, which I hope will help reduce discomfort.

drmwc

Tuesday

Rest day: 8 miles walk and a short swim. I walked to the swimming gym, and lost track of time. I had the choice between a short sauna and a 1 km swim (my usual) or a 30 minute sauna and shorter swim. I chose the latter; 450 metres only

chaney3000

Today I'm working Bicep and triceps. 9 sets 10 reps each.

nossmf

Snow shoveling - 20 minutes (more ice shoveling than snow)

Treadmill - 1 hr, 3.0 mph, 12% incline

AnnPT77

Lots of things on the schedule, so I shoe-horned in a mere 20 minute stationary bike ride literally immediately after breakfast and before an osteopathic manipulation medicine appointment, because I don't like to work out after those on the same day. I pushed a tiny bit harder because shorter, but not crazy hard because there wasn't time for warm-up/cool-down. 113W average, reported as 5.37 miles at 16 mph; about 3' zone 4, 14' zone 3, remainder below.

I also demonstrated to myself that it's still true for me that I can work out right after a decent-sized meal without incurring digestive distress. 😉😆

angf0679

Core and strength training for 20 minutes

Runners Yoga for 30 minutes

chaney3000

This morning I'm doing a leg day.

3 sets 10 reps

Quad press

Hamstring curls

Glute kick backs

calf raises (3 sets of 30, 10 for each head of the muscle)

Abductor/Adductor machine

Quad curls

Weighted Lunges (80lbs)

Banded crab walk (5sets, 10 side steps, down and back)

drmwc

Wednesday

Climbing, 2.5 hours. Decent enough session; I repeated one of my recnt v5s; and got a whole slew of new v4s.

nossmf

@AnnPT77

I also demonstrated to myself that it's still true for me that I can work out right after a decent-sized meal without incurring digestive distress. 😉😆

Totally not me, nausea always kicks in something fierce. Plus working out makes me hungry, so calorie control would definitely suffer if I ate before AND after each workout, lol.

(Still figuring out this whole new forum template, especially when I want to respond to just a fraction of a quote and thus don't want to have the entire post re-posted.)

nossmf

@chaney3000 I had to Google what you meant by the "quad curl". I've only ever known that exercise as the quad extension, or maybe leg extension, machine. Unless you meant something else entirely.

nossmf

Treadmill - 1 hr, 3.0 mph, 12% incline

drmwc

https://community.myfitnesspal.com/en/discussion/comment/48535296#Comment_48535296

Yeah, I don't like the new UI at all. To make something bold in the old word, it was [b]Bold[\b]. Easy. In the new world, I need to highlight exactly the bit to bold, highlight the bits to bold, then a mouse click on B. I don't like using my mouse (I code using NeoVim, for example); so this strikes me as a huge step backwards. And you don't seem to be able to edit quotes, so you get the whole lot.

nossmf

I typically prefer using the mouse (my daughter never uses a mouse on her laptop, shakes her head every time she asks me to do something on her computer and needs to plug in the mouse just for me).

J72FIT

Kettlebell Double Clean & Press

5x5r (25)(2x24kg)

O4M (20min)

Building up to 10x5r (50) O2M (20min)

angf0679

I did another 4km on my lunch break. I almost didn't go as I felt I wouldn't be warm enough, but I knew I wouldn't have time this evening to go. So out I went. This doesn't happen to often, but the wind was actually at my back on my loop back. I was cold on the way out, but not on the way back!

DiscusTank5

Today: 26 min. on the exercise bike at the gym: I'm working on getting from a 12 mph pace to a 15 (around a 14 mph pace now). Then 10 min. of biceps curls, lat raises, sit-ups, skullcrushers, standing lunges. I was rushed for time so barely got in two sets of each, and only one of b. curls.

nossmf

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

AnnPT77

Three times (2k on, 2' off/CD) at home on the rowing machine, moderately easy pace (average 2:33.3 split, negative splitting the 2k pieces without really trying, 19spm). Focusing on technical corrections plus the physical therapist tips about reducing stress on my shoulder nerve impingement. Took about 37 minutes, including the so-called "off" bits that I mostly row through gently. Not quite 8' zone 4, 17' zone 3, remainder below. Total of 6819m.

chaney3000

Today's Workout was elliptical and stationary bike. Foam rolling and stretching.

chaney3000

This morning I plan on a 5 mile run and 20 mins on the stationary bike.

Stretching and foam rolling

nossmf

Leg Day

Squats 5x10
Deadlifts 5x5
Seated Calf Extend 4x10
Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

AnnPT77

Three things today:

1. Kill a few minutes before class at the Y with a rowing machine warm up, easy pace, about 5 minutes, 948m, about half zone 3, remainder below.
2. Bulletproof knees class, an assortment of lower body stretches and strengthening exercises for about an hour.
3. Stationary bike, 60' + 3' CD, not pushing pace partly because of the generous assortment of lunges and squats in the class, partly because I was just plain sleepy. Ergdata app froze part way through, so I didn't get a lot of bike stats, because the Ant+ connection to Garmin dropped, too. According to the bike, little under 25km, 98W average. HR stats from Garmin say about 60%/38' zone 3, remainder below.

Scheduled rest day tomorrow.

chaney3000

This morning workout is a 5 mile run and 20 mins on the stationary bike. Stretching and foam rolling.

drmwc

Saturday

Climbing, 2 hours. Good fun; I got loads of v4s and only failed on one

Sunday

Climbing. Only 1.5 hours, my shortest session this year. Again, good fun and I was in reasonable form .

I saw loads of copulating frogs on a walk after the climb. This couple was unsuccessfully trying to climb a flint rock.

chaney3000

Rest day today.

AnnPT77

Back to stationary bike for the usual 60' + 3' cool-down, 97W average, theoretically 16.11 miles at 15.2 mph. About 40' zone 3, remainder below.

Sprinkling in some lower-body exercises from my knees class during the day, when I think of it.