What Was Your Work Out Today?
Replies
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Getting older has added a little (not much) wisdom to my toolbox. I only got 5 hours of sleep last night so I decided it would be better to skip this mornings training session and opt for some moblility work instead…
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Active rest day today. Light upper body work and some mobility work/yoga later to give the legs a chance to recover.
Miles for this cycle are ramping up for peak training over the next month-ish, so strength training gets a little lighter - I learned the hard way that my body does not handle the stress of high mileage and heavy lifting combined!
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Treadmill - 1 hr, 13% incline, 3.0 mph, 2020 feet elevation climbed
Note: I asked the gym staff if they knew what caused the time difference in remodeling the men's room showers, turns out it was an issue with the granite tile they ordered, the first stuff delivered was the wrong size, so they had to send it back to get redone. Once the correctly sized stuff arrived they were able to blitz through both sides quickly.
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overall I gotta do the same thing when I go to the gym I just look at what people are doing and then sometimes I just copy their workout but then they get creeped out because they think I’m following them but😂 I still do my best to try and like catch up with my stuff and then just catch up with my dad and my Why I usually do 3 to 4 miles on a bike a mile on a treadmill and a mile on an elliptical, but I still do my but I do core arm and leg strength. I usually do leg strength
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This is me before I lost weight and I lost a bunch of weight and no, I did not really take 21 steps. I have my phone on me all day.😂 but just now with losing weight there are people here for you like those people there for me when I was losing weight so just remember that and always try your hardest and push yourself to the max
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Burpees to failure, pullups to failure (then 3-4 negatives), core exercises: 3 rounds
Treadmill work (alternating between flat and incline)
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Cardio: 30 min treadmill run (5.5 mph mostly, 3 min at 6.2, 1 min at 7 mph), 10 min walking with 5 min of that at a 5% incline, 3 mph.
Strength: 16 min of 2 sets 45-60 sec battle ropes, 7 lat raises (15#), 12 medicine ball throws with pylometric jumps, 15 incline bench sit-ups, several sets walking/ standing lunges throughout. Then a one min plank with shoulder taps.
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Rowed stroke in the quad, as usual whn in stroke counting nearly the whole time in my head trying to keep a decent stroke cadence. 😆 Musicians make good stroke rowers. I'm not a musician.
It was cooler again, so we did several power pieces. About half the moving time was zone 3, a very small amount zone 4 at peaks of the power pieces, remainder below.
Bright spot: There was a police boat on the water, not sure why, but when we greeted them they said they were doing to have a li'l chat with some guys in a power boat who had pretty severely waked us cutting through nearby and at high speed. Big wakes aren't very fun with as little freeboard as we have.
Physical therapy exercises later.
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Climbing, 2.5 hours. Good session, I moved well and was reasonably strong. I also got around 25,000 steps in; the gym was far away and I don't like the Tube.
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Today workout is going to be a 6 mile run. Stretching and foam rolling.
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6 mile tempo run planned for today.
1 mile warmup
4 @ tempo pace
1 mile cool down
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Treadmill - 1 hr, 13% incline, 3.0 mph, 2020 feet elevation climbed
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Upper body 2:
Monthly summary:
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Today workout is going to be Biceps and triceps.
Hammer curls
Rope triceps pull downs
Cable curls
Dips
Easy bar Curls
Preacher Curls
Reverse grip Curls
Overhead Rope Cable Extensions
DB Skull Crushers
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Upper Body
DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s2 -
@doylejandrew2020 I am curious why you setup your lifting to consistently do a quarter of the routine on one day, the remaining 3/4 on the next day?
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A 20 min swim, 600 meters. Immediately after, a 25 min run (2.35 miles). 80% humidity.
My average pace was 10' 58". I'm pleased because on my 31 min treadmill run two days ago, my average pace was 10' 53" / mile. And I felt great on that run, really tired during today's workout.
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No particular reason, other than being stuck for time of late, and the upper body is a longer workout, so getting the dumbell press done one day and the rest the next day.
Also it's a home gym so it's not like I'm going to the gym to do just that.
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Climbing, 2.5 hours and 3 hours' walking. I was good at climbing; I seem to be way better at v4s than earlier in the year. The highlight was a jumpy overhangy thing.
I am broken now.
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Today workout was a 4 mile run on the treadmill. Stretching and foam rolling
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Approx 13 miles on my road bike, 65 min. I forgot to hit "resume" after one traffic light so estimating a little. I remembered after a block or so.
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Half marathon distance for the long run today. Easy recovery miles planned for tomorrow.
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Lower Body Day
Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x15
Stretching 15 minutes2 -
The only thing that's new is that I rowed more than usual. 😆
Coached row this morning, 9.2k, fairly intense work (20% zone 4, 27% zone 3, peak HR 11bpm above 220-age) in already pretty hot weather. I was in stroke seat again, pleased to discover that I could hold the ratings (strokes per minute) the coached called for during rating pyramid pieces.
Tonight, we had one of our periodic after-dark full moon barge rows. Only about 4k more, but much lower intensity. Really pretty night on the river, very fun row.
Here's a view from my seat of the two stroke rowers and the rudder woman/coxswain at the stern of the barge, looking out toward the orange moon just above the downstream bridge.
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Got in a brisk 40-minute walk this morning and some light resistance band work for arms and shoulders. Kept it simple but felt good to move.
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Today is going to be a rest day
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"3 and coffee" with my oldest kiddo (6). An easy 3 mile run/walk down to an inn with a coffee shop, then grabbed a treat before a shorter walk back to the car.
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Rest day today.
But also an 18 min walk with my Senior dog this morning and 45 min of treading water and (aqua)jogging in place at the pool this afternoon.
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So, today is going to be another rest day. Fighting off a sore throat/cold. Will see how i feel tomorrow but prob will try and rest up the next few days.
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Push Day
Bench Press 5x5
Machine Fly 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s2
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