What Was Your Work Out Today?

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  • J72FIT
    J72FIT Posts: 5,948 Member
    Yoga - 15 min
    Chins - 3x10
    Dips - 3x9
    Handstand Push-ups - 3x5
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did an hour long of what was supposed to be steady state work yesterday. 5K on the rower, then the rest on the treadmill @ 15% incline (just walking). HR was way too high for the pace on the rower, but that's to be expected after not using the rower much for SS recently. Just have to keep working. Got some new rowing gloves that hopefully will keep the trigger finger at bay and allow me to row more meters.
  • BigMech
    BigMech Posts: 420 Member
    Really good leg workout this morning.

    Stretched

    32 minutes on the spin bike, heart rate avg/max:137/167
    21 minutes walking on the treadmill, heart rate avg/max: 132/148

    55 minutes lifting weights:
    Superset: Barbell box squats, Crunches
    Squats: 10@45, 8@75, 6@105, 5@125, Drop set: 4@145, 4@125, 4@105, 6@75, 8@45
    Crunches: 25, 25, 25, 25, 25, 25

    Superset: Sumo deadlifts, Kettlebell side swings
    Deadlifts: 10@95, 8@145, 6@175, 5@205, Drop set: 4@235, 4@195, 6@145, 8@95
    Kettlebell side swings, each side: 5*16@30lbs

    Superset: Leg press, Calf Raises
    Leg Press: 4*10@300
    Calf Raises: 4*10@300

    Stretched

    Working on getting my RPM's up on the spin bike, adding some 30 second sprints up to 90 rpm, trying to stay at 80rpm otherwise.
  • janicemlove
    janicemlove Posts: 434 Member
    Yesterday: 90 mins ballet class. Felt really good!
  • AnnPT77
    AnnPT77 Posts: 31,966 Member
    Another 60' + 3' CD on stationary bike. Started off with the intention to back off to easier pace, but ended up 101W on the 60' and 82W on the CD, so about like usual in the end. Usually my pace increases gradually through the ride, and sometimes I push a little at the end . . . even though I don't finish a timed piece any earlier that way. 😆

    Overall, 24,921 pseudo-meters, average HR 125bpm (69% HRmax), peak HR 140bpm (78%), more Z2 than Z3.

    Don't know whether I'll get in a workout tomorrow: Expect to spend about 4 hours driving, need to go to the West side of the state and back. Snow (not lots), maybe freezing rain in the forecast. 😐
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Have to do a 10K rowing machine timed piece for my indoor rowing club this month. I can't even tell you the last time I've done a 10K between two viral infections and a bad trigger finger, so I was dreading this. Finished one yesterday, really slow for me (2:20 pace), but HR average was 80% max and hit 90% plus for the last 4K. Seemed ridiculously hard, but that's to be expected with little rowing and very little rowing hard distances for a while.

    I'm just getting back to regular workout routine and need to build back up my cardio.
  • BigMech
    BigMech Posts: 420 Member
    Good upper body workout this morning. Felt strong, nice way to finish the work week.

    Stretched

    32 minutes on the spin bike, heart rate avg/max: 144/165
    25 minutes walking on the treadmill, heart rate avg/max: 132/146

    58 minutes lifting weights:

    Superset: Dumbbell incline press, Cable rows, Seated dumbbell overhead press
    Chest: 12@35, 10@50, 8@60, 8@60, Drop set: 6@60, 6@50, 8@40, 10@30
    Back: 12@110, 10@140, 8@160, 6@180, Drop set: 4@190, 4@160, 6@140, 8@110
    Shoulders: 10@30, 8@35, 6@40, 6@40, Drop set: 4@40, 4@35, 6@30, 8@25

    Superset: Overhead triceps extensions, Crunches, Dumbbell concentration curls, Landmine twists
    Triceps: 10@30, 8@40, Drop set: 7@45, 8@30
    Crunches: 25, 25, 25, 25
    Biceps: 10@30, 8@40, Drop set: 6@45, 8@30
    Landmine twists: 4*8@65

    Stretched
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    An hour of easier cardio today on treadmill and elliptical, all between 60% and 65% max, so just hard enough to feel and easy enough to recover from yesterday.
  • BigMech
    BigMech Posts: 420 Member
    Good cardio and core workout this morning.

    Stretched

    48 minutes on the spin bike, heart rate avg/max: 136/163
    31 minutes walking on the treadmill, heart rate avg/max: 128/142

    27 minutes of core exercises:
    Crunches: 25, 25, 25, 25, 25, 25
    Barbell good mornings: 5*8@bar
    Kettlebell side swings, each side: 5*16@30lbs
    Toe touches: 5*10

    Stretched

  • kelliward1
    kelliward1 Posts: 99 Member
    90 minute martial art class.
  • AnnPT77
    AnnPT77 Posts: 31,966 Member
    Still stationary biking, a little slower pace this time, 60' averaging 95W, 3' CD averaging 72W; overall 24,423 pseudo-meters at average HR 123bpm (68% HRmax), peak 132bpm (73%).

    Skipped yesterday's workout after the long drive, which turned out to be only typical-ish West Michigan Winter weather (gray, here and there very light but blowing snow, or snow mixed with rain, or mist, or just the gray alone). NBD, but between that and the funeral I felt already burned out. Maybe would've been better to fit in a little workout, but I didn't.

    Probably take my regular rest day tomorrow, too.
  • mtaratoot
    mtaratoot Posts: 13,129 Member
    I walked ~all the way~ to the post office and back to get my mail. A whopping 2.5 miles. Normally this wouldn't be worth mention, but thaings ain't been normal around here lately.

    The sad thing was it actually was a little farther than I should have walked. I started feeling some discomfort just as I was leaving the post office, and I was definitely limping and hobbling a bit by the time I got close to home. I took a shortcut across a field that eliminates about a quarter mile of sidewalk on the way home just to shorten up the walk. I was pleasantly surprised that it was a lot less muddy than I expected. I usually only use that shortcut in the dry season - June or July through September or October.
  • BigMech
    BigMech Posts: 420 Member
    Tough, but good workout this morning. I never got it a groove, so it was a slog the whole way through it, but I made it happen!

    Stretched

    32 minutes on the spin bike, heart rate avg/max:132/154
    26 minutes walking on the treadmill, heart rate avg/max: 122/139

    47 minutes lifting weights

    Leg Press: 15@210, 12@300, 10@390, 8@480, 8@480, 8@480, Drop set: 8@480, 6@390, 8@300, 10@210
    Crunches: 5*25+20lbs.
    Romanian Deadlifts: 10@95, 8@145, 6@185, Drop set: 4@225, 6@185, 6@145, 10@95
    Kettlebell Pass-arounds: 4*20@30lbs.

    Stretched


  • janicemlove
    janicemlove Posts: 434 Member
    Saturday: PT session: lots of core work (planks & plank variations), shoulder press, chest press. Felt hard, to be expected coming off a month of illness.

    Today: I was thinking I'd go in and do some cardio but I have a lot to do at home, and Sundays are usually rest days for me so I'll probably just do my chores and be nice to myself.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Been MIA for a few months. I got a (NEW to me) gently used Commercial PreCor EFX 835 Elliptical delivered the beginning of November. I used it for a few weeks of my usual 3 hours, 3 times/week up till Thanksgiving, then did my Christmas shopping so as not my usual hectic routine up till Christmas Eve. I didn't get back to it till today. I started out much slower. 45 minutes today for 3 miles.
  • BigMech
    BigMech Posts: 420 Member
    Good cardio and upper body workout this morning.

    Stretched

    32 minutes on the spin bike, heart rate avg/max:136/161
    26 minutes walking on the treadmill, heart rate avg/max:134/147

    55 minutes lifting weights

    Superset: Barbell bench press, Prone grip lat pulldowns, Barbell overhead press
    Chest: 10@135, 8@165, 6@185, 3@205, drop set: 3@205, 4@185, 6@165, 10@135
    Back: 10@100, 8@120, 8@140, 6@160, drop set: 4@180, 6@150, 6@130, 8@110
    Shoulders: 10@65, 8@85, 6@95, 6@105, drop set: 4@115, 4@95, 6@75, 8@55

    Superset: Cable triceps press-downs, Crunches, Seated leg raises, Dumbbell Curls, Weighted side bends
    Triceps: 10@50, 8@70, drop set: 5@90, 6@70, 10@50
    Crunches: 10, 10, 10
    Leg Raises: 6, 6, 6
    Biceps: 10@25, 8@30, drop set: 6@40, 6@35, 6@30
    Side bends, each side: 10@40lbs, 10@40lbs 10@40lbs

    Stretched

    I added some intervals to the treadmill walking, as it was getting too easy and my heart rate wasn't staying up. First glimpse that I am heading in the right direction to get back to running.
  • mtaratoot
    mtaratoot Posts: 13,129 Member
    Short walk again - about 2.2 miles, but with less pain. Progress!
  • nossmf
    nossmf Posts: 8,907 Member
    Saturday
    Elliptical hills - 5km
    Full-Body Weights: Landmine squat, press, row; TRX flies, reverse flies, curls, extends

    Monday
    Leg Day: Hack squat, walking DB lunges, hip thrust, leg extend, leg curl, calf extend, hanging knee-ups
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical Interval setting 46 minutes. I definitely need to work back up to my historical 3 hour workout sessions, if I ever get up to that again. I only stopped them 7 weeks ago but I'm definitely not up for them again. At least not yet.

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