What Was Your Work Out Today?

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  • BigMech
    BigMech Posts: 420 Member
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    Good workout this morning. Core and cardio today.

    Stretched

    56 minutes on the spin bike, heart rate avg/max: 126/152
    31 minutes on the treadmill, heart rate avg/max: 122/135

    23 of Core Exercises.

    Crunches: 4*30
    Kettlebell Cross-body Swings, each side: 4*10@30lbs.
    Weighted Twists: 4*10@25
    Resistance Band Standing Crunches: 4*20@80bs.

    Stretched
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
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    Elliptical Interval setting 150 minutes for 9.94 miles.
  • AnnPT77
    AnnPT77 Posts: 32,049 Member
    edited February 2023
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    Having seen people out biking when I went for a walk with my friend on Wednesday, I decided I was being wimpy about biking outdoors on some of our still-chilly but nicer days. Today was one of those, so I went for a short (11.9 mi) easy pace (9.4 mph average) bike ride, first one since mid-November. I have some fine-tuning to do with my clothing choices, but it went well.

    Also did my round of dumbbell lifts and band hamstring curls. I've been inching up the weight on overhead press since cleared to do it, now at extremely light having started at extra-super-duper light; and at physical therapist's suggestion, swapped out bent-over tricep kickbacks in favor of a bent-over row-to-kickback.

    PT exercises on my agenda before bed.

    Friday and Saturday, I staffed the rowing club booth at the conference center for several hours each day. All I did was 4 or 5 short (500m-ish) machine rows for display purposes, to counteract boredom, and to get a little blood/oxygen moving. It didn't amount to much as exercise. :D
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
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    Did 2.5 mile treadmill walk yesterday at 15% incline. Then the wife wanted to go for a walk on the local bike trail. Only did a mile or so more.
  • BigMech
    BigMech Posts: 420 Member
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    Good workout this morning. Lower body, core and cardio.

    Stretched

    32 minutes on the spin bike, heart rate avg/max: 132/161
    26 minutes on the treadmill, heart rate avg/max: 129/140

    47 minutes lifting weights

    Goblet Box Squats: 15@bodyweight, 12@50, 10@70, 10@80, 8@90, drop set: 6@100, 6@80, 8@60, 10@40
    Crunches: 6*30
    Narrow Stance Leg Press: 15@210, 12@300, 10@390, 8@470, 6@560, drop set: 6@560, 6@470, 6@390, 8@300, 10@210
    Weight Side Bends, each side: 6*10@40lbs

    Stretched
  • nossmf
    nossmf Posts: 8,971 Member
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    One hour elliptical, hills. Yesterday's eating turned out to be a lot less than anticipated for the Super Bowl. Twenty years ago I would've finished off an entire pizza by myself; this time I was stuffed after 3 slices.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
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    Did lifting this AM and then did an interval workout at lunch (inside). 5 minutes, as hard as sustainable, with one minute recoveries (five repetitions).
  • nicolagorman88
    nicolagorman88 Posts: 1 Member
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    Legs and glutes today!
    15 minute incline walk
    Leg press
    RDLs
    Deadlifts
    KB sumo squats
    Glute bridges
    Glute kickbacks

  • dralicephd
    dralicephd Posts: 401 Member
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    This weekend involved some yard cleanup, so my first real workout on the new elliptical was today.
    Here's how it went:
    1. Wow. This machine is SO MUCH SMOOTHER than my old one.
    2. Smoother = "woah girl, slow down!" :D
    3. The MPH and mileage reported by this machine are VERY different than the old one. Looks like I'll be starting over for judging improvement. That's ok.
    4. Hand-hold heart rate monitors were close to my polar watch. I didn't expect them to be very accurate, just due to moving my hand positions during working out, but it wasn't as bad as I thought it would be.
    5. This machine has an adjustable stride length, and I'm loving it. The ability to change my stride as a I change my speed was awesome. It will be fun to dial in the "sweet spots" with this.

    Anyhoo, I did about 40 minutes today and it felt good.
  • AnnPT77
    AnnPT77 Posts: 32,049 Member
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    Physical therapy appointment in the afternoon with a new PT. Stationary bike, 60' (88W) + 3' CD (81W), Z2. Had thought about doing another short machine row before the bike, but wasn't feeling it after the PT. Will do home PT exercises before bed.
  • BigMech
    BigMech Posts: 420 Member
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    Great workout this morning. Upper body, core and cardio

    Stretched

    36 minutes on the spin bike, heart rate avg/max: 135/160
    26 minutes on the treadmill, heart rate avg/max: 137/154

    48 minutes lifting weights

    Superset
    - Incline Dumbbell Press: 15@35, 12@50, 10@60, 8@60, drop set: 7@60, 6@50, 8@40, 10@30
    - Cable Rows: 12@110, 10@140, 8@170, 5@200, drop set: 4@200, 4@170, 6@140, 10@110
    - Seated Dumbbell Overhead Press: 12@25, 10@30, 8@35, 5@40, drop set: 4@45, 6@35, 6@30, 8@25

    Superset
    - Rope Triceps Press-downs: 3*12@30lbs.
    - Resistance Band Crunches: 3*20@80lbs.
    - Dumbbell Curls: 3*12@20lbs.
    - Landmine Twists: 3*10@65lbs.
    - Face Pulls: 3*10@80lbs.

    Stretched.

    Massive arm pump after todays workout, lets me know I hit them good today.
  • nossmf
    nossmf Posts: 8,971 Member
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    One hour of "hills" on the treadmill. Turns out not all treadmills are built the same. The ones I've been using for the last few weeks can adjust incline all the way to 30 degrees. But they were all in use when I got to the gym this morning, so I jumped on a different row. It wasn't until I was already 15 minutes into my workout I learned these are capped at 15 degrees, half the incline of the others. There goes my plan, have to improvise on the fly. Instead of hills where I adjusted incline, I kept the incline constant and instead made the movement easier or harder by adjusting the speed.

    Yesterday I was talking with a coworker who shares a love of lifting and knows about my stricture against lifting due to my elbow. He mentioned how I was obviously losing weight around the waist and neck (yay!) but it was also apparent my upper arms were smaller also, as they aren't quite filling out the sleeves of my shirt like they used to (boo!). Now I really can't wait until start of April, when I not only can resume lifting but will stop actively trying to lose weight. Not sure yet if I'll actually join my coworker in bulking or simply eat maintenance, but at least I won't be losing any more hard-earned muscle!
  • AnnPT77
    AnnPT77 Posts: 32,049 Member
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    Machine row, 2k at 2:26.6 pace/23spm + 2' CD, mostly Z3.
    Stationary bike, 60' (86W) + 3' CD (76W), virtually all Z2.
    39' strength training.
    Home physical therapy exercises for the rotator cuff irritation.

    And because it was February 14, a valentine for you, from Concept 2, complete with really terrible poetry:
    3fr5ba0hheb4.jpg
  • drmwc
    drmwc Posts: 982 Member
    edited February 2023
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    Sunday
    I lifted, doing:
    • Bench: 3 sets of 5, 60 kgs. It looks like this is the heaviest I've done for a while. Lol I'm weak. At least I can still bench bodyweight (I am currently 64 kgs, 141 pounds).
    • Squat High bar: 3 set of 5, 80 kgs.
    • Hangboarding
    • Pull-ups: A shed load.

    Monday
    Climbing. It was fun. The gym had reset. I got some pretty hard slab, and in the room which had not been reset, some new overhanging routes. 90 minute session.
  • BigMech
    BigMech Posts: 420 Member
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    Great workout this morning. Lower body, core and cardio

    Stretched

    36 minutes on the spin bike, heart rate avg/max: 133/161
    26 minutes on the treadmill, heart rate avg/max: 140/154

    52 minutes lifting weights

    Wide Stance Leg Press: 15@210 ,12@300, 10@390, 8@480, 6@570, 4@660, drop set: 4@660, 4@570, 6@480, 8@390, 8@300, 10@210
    Crunches: 4*30
    Resistance Band Twists, each side: 4*10@80lbs.
    Dumbbell Romanian Deadlifts: 10@60, 10@90, 8@120, Drop set: 8@120, 10@90
    Kettlebell Swings: 4*10@40lbs

    Stretched

    Made use of the new 45lbs. plates for the 2 sets at 660lbs. Wasn't sure how heavy I was going to go today, but the legs warmed up quickly and felt strong.
  • nossmf
    nossmf Posts: 8,971 Member
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    Never made it to the gym, on account of a blizzard. But an hour of shoveling snow, plus an hour of deep cleaning inside the house since we weren't going anywhere, will burn just as many calories as a good gym session.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
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    nossmf wrote: »
    Never made it to the gym, on account of a blizzard. But an hour of shoveling snow, plus an hour of deep cleaning inside the house since we weren't going anywhere, will burn just as many calories as a good gym session.

    And in PA some places almost hit 70 degrees today! Strange winter this year!
  • AnnPT77
    AnnPT77 Posts: 32,049 Member
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    Physical therapy session this afternoon. The new guy is having me do harder things, subjectively speaking. (This is fine with me, and it feels like they're reasonable things.)

    I'm getting a certain amount of amusement out of the arm-bike warm-up, 4' forward then 4' backward. It estimates METS and watts, which is sort of interesting. I'm about 10w stronger (+25%) in the reverse (pull) direction, not surprising why after thinking about it.

    This evening, the usual stationary bike, 60' (91W) + 3' CD (80W), about 1/4 Z3 and 3/4 Z2 except for a few seconds at start-up. I guess I was tired: It took a surprising amount of intention to get through the workout even at that low watt/HR level tonight, legs felt fatigued . . . well, all of me felt fatigued kinda. Maybe it was the short sleep last night? Dunno.

    Still need to do home PT exercises before bed.
  • BigMech
    BigMech Posts: 420 Member
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    Good workout this morning, Upper body, core and cardio

    Stretched

    36 minutes on the spin bike, heart rate avg/max: 144/166
    26 minutes on the treadmill, heart rate avg/max: 141/158

    55 minutes lifting weights

    Superset:
    - Barbell Bench Press: 12@135, 9@165, 6@185, drop set: 4@205, 5@185, 6@165, 8@145, 8@135
    - Wide Grip Lat Pulldowns: 12@120, 10@150, 7@180, drop set: 5@200, 5@180, 6@160, 6@140, 8@120
    - Barbell Overhead Press: 12@65, 8@85, 6@105, drop set: 4@125, 4@105, 6@85, 8@65, 8@45

    Superset:
    - Cable Triceps Press-Downs: 12@50, 10@60, drop set: 8@70, 10@50
    - Crunches: 30, 30, 30
    - Dumbbell Curls: 12@25, 10@30, drop set: 8@35, 8@25
    - Landmine Twists: 3*8@75lbs
    - Resistance Band Face-Pulls: 3*10@80lbs

    Stretched

    I've been adding a fifth set to drop set on the big compounds, man does that last set burn!

    It's supposed to be 60 here today in Massachusetts. Crazy warm for February. At this point I'm not sure I'm going to use up the tank of gas I put in the snow blower at the beginning of the year.

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