What Was Your Work Out Today?
Replies
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Monday
Cardio (Warmup): Jogging, 1 mi
Strength: Push Day
Bench Press 5x5Wide-Grip Bench Press 3x20Narrow-Grip Bench Press 3x10
Limited time to lift, decided to just do a few variations on bench.
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Followed the suggested rest day yesterday, and 3 mile base run today. I've reached the point of tapering that feels like I'm slacking and losing endurance 😅 And there's still another week with even fewer miles!
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A 5 mile bike ride at first light (25 min), then later another 5 miles on the exercise bike (22 min), and about 25 min. strength and conditioning. Also about 25 min. outdoor walking, 3 mph pace. And 2 min. on the Helix to warm up at the gym.
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The taper: An oh-so-right thing that often feels wrong. 😉😆.
(As you can tell from what I post on here, I don't run a structured training plan any more. I have in the past. I empathize. I enjoy seeing you report what you're doing - so refreshing here to see someone pursuing a cardiovascular sport in that sensible structured way!)
Wishing you great success with your upcoming race!
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Thanks! I have a love/hate relationship with the taper: love the first week, despise the rest ☠️
I love seeing your rowing on here, too. Reminds me of running shore support back in college forever and a day ago!
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Cardio (Warmup): Jogging, 1 mi
Strength: Pull Day
BB Row 5x5
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
Preacher Curl 4x10, 15, 20, 252 -
3 mile run tonight. Worked on some form that's gotten sloppy with the high mileage load, combined with a little speed play to check in and see how everything was feeling.
Rest day and a much needed sports massage tomorrow.
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Tuesday, breast cancer survivors rowing team practice, the usual easy pace row in the barge - I was 6 seat on port, but we had fewer participants so left gaps, making 6 seat effectively be 7 seat, or maybe you'd say 3 seat since there were only 8 rowers, 4 per side? 😉. Only around 4k, and only 20% of it was even in zone 2 . . . it was that easy pace.
Today, Wednesday, another club quad, me in 3 seat again (lazily, I'll take the same seat which means I don't have to move the boat-attached shoes if I was the last person to row that spot in the same boat 😆). Just under 8k, through bridges at each end of the loop which we don't always do. More moderate pace, 20% zone 3 for me, a lot of zone 2, some below.
Temps in the mid-40s F (around 7 C) to start today, brought in by a North wind. The off season is coming. 😢
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32 min pool swim today: 825 m. Also several outdoor walks.
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Today's workout was a 4 mile run on the treadmill. Stretching and foam rolling
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A 3 mile bike ride outside this morning; later 4.65 mi on the stationary bike (35 min all together).
Strength and conditioning for 25 minutes: 2 sets shoulder machine, lat raises, swinging hip thrusts with a bar, standing skullcrushers, heel lifted squats with 12# kettlebell, walking lunges, (something I'm forgetting) and one bridge and then 15 incline bench sit-ups at the end.
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I spent a week caving in Sardinia. It was brilliant.
We also did some Via Ferratta; you can just see me in this photo.
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ran 5K yesterday, so walked the dogs 5K today. May also do some seed planting in my yard this evening.
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Ran 5K this morning, outside, since I have a race next weekend. My sciatica flared up at mile 2, so my overall pace was 5 mph instead of 5.5-6.
Gonna take it easy on the bike ride tomorrow.
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Cardio (Warmup): Jogging, 1 mile
Strength: 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 2x10sThe promised new equipment got installed overnight, and was all the rage for the curious wanting to check it out. There's equipment which simulates squat, deadlift, lunges, glute kickback, and a hamstring hyperextension. All shiny and new, all look like they'll do the job, and all of them I'm gonna avoid. I prefer free weights or cables when possible.
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Today workout was a bicep, triceps and ABs home session.
40sec work, 20 sec rest
3 rounds 5 sets each round
20lbs DB (10s also if you have them)
Pretty spent right about now
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Bumped the group long run to last night since we're all busy this weekend with Chicago races aid stations. Knocked out our final 8 miler - just a few short, easy runs left now.
Today will be walking around the zoo with the family, followed by a very early bedtime.
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Cardio Warmup: Jogging (Three miles)
Strength: 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 -
41 min. outdoor biking today, almost 9 miles. Also a walk with the dog, 12 min or so.
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Today's workout is going to be a 6 mile run. Stretching and foam rolling.
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Volunteered for the Chicago Marathon yesterday - going to count doing what felt like thousands of lunges off the curb and holding cups out at our aid stop as a leg and shoulder workout 😅
Probably going to take today as a rest day since I'm still flagging from yesterday's 2am wakeup and travel.
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heading off on a hiking / biking vacation. will post my mileage when I get back! so excited. Nothing like a vacation in the outdoors, which leaves you physically exhausted!!
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Rest Monday
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33 min run on the treadmill (3.1 miles), also 5 min on the Helix to warm up, 7 min cool down walk.
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Monday
Cardio (Warmup): Jogging, 1 mi
Strength: Push Day
Bench Press 5x5
Wide-Grip Bench Press 3x10
Narrow-Grip Bench Press 3x152 -
Nothing planned for today since I'm out of town and traveling back today.
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Few days off for prep then colonoscopy. Felt depleted the next day so volunteered to be coxswain on a long upriver row because we had uneven numbers. (Cox faces in direction of travel and steers with lines that control the rudder. This lets bow rower - who'd otherwise steer while facing backwards - just row.)
I'm the orange blob. Other faces covered because I didn't ask if I could post.
Sunday is my standard rest day; I rested despite low activity for the preceding days.
Yesterday's AM row got fogged out: Dangerously low visibility.
Rowed a rec single for a while at open row last night - dusk comes early. I forgot to put my Garmin on after charging, so I don't know details. Probably only 3-4k, felt moderate, working on technique.
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Possible torn rotator cuff so needless to say my training has shifted.
Training the left side only, pressing and snatching with the 24k bell.
Squatting with the 24k bell racked on the left side.
Loaded carries as usual and planks instead of ab wheel rollouts.
Training enough to at least stay in the game and take advantage of the "cross education effect" but not enough to push too hard and suffer imbalances. Controlling what I can and letting the rest be…
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I spent the weekend scuba diving in Cornwall. We got 3 dives on Saturday, but then it became lumpy and we were blown out.
We got a nice hike on Sunday, a fairly chilled 10 miles or so. I got back to mine early-ish on Monday, so intended to climb. But there was someone under a train at my destination, which scuppered that plan. I ended up walking 6 miles to get home.
I went climbing today. I was pretty good, twas fun. It was a 2.75 hour session.
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Aaaand went back to the gym last night for 10 min. rowing, 30 min. strength and conditioning. Usually I'd save that for T/Th but with family visiting, I needed to shift things around.
Today's workout: 2 outdoor bike rides, one in the morning for 3.6 miles and the second for 4.5 miles. Afternoons are still pretty hot here, which is unusual for mid-October. But the weather is definitely extending the riding season.
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