What Was Your Work Out Today?
Replies
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Rowed the barge with my breast cancer survivors team, port side stroke seat. About 3.8k, low intensity.
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Easy 3 mile run with my kiddos yesterday, and we'll do the same tonight. Then rest until our shake out on Saturday.
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Today's workout is a 6 mile run. Stretching and foam rolling.
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Shifted today's row from 8:45 AM to 9:30 AM because of a combination of cold and rain, a thing that took 31 back and forth text messages to decide on then agree. (We started with 6 rowers, ended up with 4 because of the time change. I decide these things solo if the answer is evident, but ask for others' input if it's borderline.) 31 text messages starting at 6:19 AM is not something this non-morning-person handles well. 🙄
Weather was fine at 9:30, just overcast and still cool. Rowed 6.6k, me in 2 seat, about half the time in zone 2, the rest split close to evenly between zone 3 and sub-2.
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Today's workout is going to be a leg day.
Quad press
Calf raises
Hamstring curls
Abductor/Adductor
Glute kick backs
Lunges
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Tuesday:
Cardio (Warmup): Jogging, 1 mi
Strength: Pull Day
BB Row 5x5
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
Preacher Curl 4x10, 15, 20, 25Wednesday:
Cardio: Treadmill, one hour, 5.5 miles
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Today's workout is a 4 mile run on the treadmill. Stretching and foam rolling
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Put a rec single in the water last night after we got all the other participants launched, noodled around within eyesight of the dock (in case anyone needed help landing since I was supervising the session), only a few minutes and about 2.3k since darkness arrives early at this time of year.
This morning, the usual roughly 6.8k rowing bow in the double, with a guy in stroke who probably outweighs me by 50+ pounds and is maybe 8"+ taller. (Height matters some: I'm supposed to match his catch, release and every body checkpoint in the whole recovery.) Mostly zone 2, some 3, remainder below. Overcast, breezy (though from a less disruptive direction), cool.
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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 2x10s1 -
Back from 3 days of hiking at Capitol Reef NP. 9 miles, 8 miles, and 2 miles before heading home. Hit the gym today for an upper body weight training and dog walking.
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45 mins body pump class
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Spin class
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Wed: 30 min swim
Thurs: outdoor bike + stationary bike, 8 miles total+ 26 min strength and conditioning
Second gym trip in the evening with my daughter and her friend, demo'd pull ups using a strap for them and what do you know?!? I did 5 pretty easily. I've been telling myself for months I'd start working on pull-ups when I hit my goal weight and I'm currently one pound away. Also 20 min on the elliptical trainer.
Today: rest day
Tomorrow: a 5K with a 70% chance of thunderstorms at the start time
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zumba class, hopefully 2 mile run afterwards
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Ran the 5K this morning in the pouring rain (half the time): 32 min, so not a PR. My best was 27 min and change 10 years ago. But I got it done today, so yay me.
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Cardio Warmup: Jogging (One mile)
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 3x20
Stretching 15 minutesOne item my gym wasn't thinking about when they got the new lifting equipment: getting more weights to go along with the new equipment. All today I witnessed (and took part in) stealing weights from one machine to load another. Nobody was tacky enough to grab from a station in use, but still, the gym needs more weights.
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I just looked up my 5K time from this past April: 34 minutes. So I got 2 minutes faster in the last six months. :)
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A bit over 10k in stroke seat of the quad, since folks in the boat wanted to go farther upstream again. Since upstream of the bridge is more twisty and weedy - and especially since the university women's team had a big flotilla up there today too - that part of the row tends to be very moderate intensity as we pick our way through more cautiously and even stop more often than needed downstream. Ended up with most of the row zone 2, only 17' zone 3.
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weight training today, and taking dogs for 3.5 mile walk.
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Today workout was a 6 mile run. Stretching and foam rolling
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Completed a marathon in truly crappy conditions today. It rained the entire time and made it very mentally challenging, not to mention the rain damage (aka chafing)! But, got it done and even shaved 13 minutes off my time from my last one.
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Outstanding Work. My last marathon was like that. It sucked and I lost my rain jacket.
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My best 5k cross-country run time in school came in the middle of a snowstorm, with slippery traction much of the way.
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Crazy how crap weather can pull out a PR sometimes. I think I would have taken snow over the rain, though 😅. I run through winter, including runs well into the teen distances in subzero temps and have enough gear to keep me comfortable and sure footed. But, the soaked shoes really got to me by mile 8. Dropping temps after I was already soaked added another layer of miserable around 19, and the mental game was about dried up by 23. Sheer stubbornness got the last 3.5 done (because there was absolutely course tax).
Anyway, total rest and recovery for the rest of the week before starting back with some yoga and short, easy run/walks next week.
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Today workout was an at-home Biceps, triceps and shoulders.
40 sec work, 20 sec rest
3 rounds with 3 sets per round
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My workout was to walk to the gym (and back) do the usual leg and triceps exercises and try something new. Today's new exercise was a Zottman curl.
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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 3x153 -
hitting the treadmill today. Just keep moving everyone! 😊
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I just started moving from outdoor running to treadmill. I miss the scenery, but enjoy the steady pace the treadmill forces. I'll admit that I do have a fear of missing a step and tumbling down.
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today’s adventure courtesy of Gravl app
feb 12 2025 351
current 248
goal <200
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