What Was Your Work Out Today?

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  • pierinifitness
    pierinifitness Posts: 2,226 Member
    edited May 2019
    5/20/2019 - at park

    Run 5:40 walk 0:20 for 11 rounds plus run 4:00 equals 7.12 miles in 70 minutes. Bumped duration from 60 minutes to 70 minutes.

    A good workout, little faster mile pace than last week, comparable HR stats, and perceived exertion indicative of progress in process so I’m pleased.
  • Liftingat58
    Liftingat58 Posts: 508 Member
    Went for a nice brisk 12k run this morning before breakfast!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Interval day on the AD Pro (Assault Bike) -- 90 seconds hard/60 secs active recovery X 16 reps.

    Mid back acted up quite a bit on Friday night. Off the rower again temporarily. Setbacks with back recoveries are the norm from what I'm hearing. To put in perspective, a 10K row is like doing 1000 deadlifts w/ 70 lbs in 45 minutes. Even with cleaner form, it's pretty impressive just to do it. I suppose I'm a bit insane doing it while recovering. I'll be back at it later in the week but back at slower, easier paces (and damper setting).
  • movgrl1
    movgrl1 Posts: 23 Member
    5 mins warm up on treadmill

    4 sets each of the following exercises (12-10-8-8 reps):
    Chest press
    Tricep Kickbacks
    Rows with resistance bands
    Bicep curls
    Shoulder Press
    Front Raise
    Arm Circles
    Skull Crushers

    then a 20 min HIIT Cardio class
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    30 min elliptical
    12 min ab workout
    15 min bicep/tricep circuit
    14x sprint 30 sec/walk 30 sec
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    Biking:
    300 in 30: Day 20
    XXXXXXXXXXXXXX
    010|300 Miles - 31:53
    020|300 Miles - 29:19
    030|300 Miles - 29:45
    040|300 Miles - 30:40
    050|300 Miles - 31:12
    060|300 Miles - 30:59
    070|300 Miles - 29:33
    080|300 Miles - 30:34
    090|300 Miles - 29:52
    100|300 Miles - 34:00
    110|300 Miles - 31:53
    120|300 Miles - 30:28
    ----Birthday Break----
    130|300 Miles - 30:36
    140|300 Miles - 32:10
    150|300 Miles - 30:30
    160|300 Miles - 31:47
    170|300 Miles - 29:12
    180|300 Miles - 30:35
    190|300 Miles - 32:38


    3x 10 Reps Squats at start/middle/finish.

    Did a 22 hour fast between yesterday and today. Two near full day fasts in a row had me rip roaring into ketosis hard. Going to 16:8, 18:6, and 20:4 rotating through the next few weeks. I have 55 days left until my 1 year anniversary and I’d love to be at 130lbs down instead of only 113.

    Good luck to everyone on hitting their goals! Whether or not you hit the goals, it doesn't matter. Doing anything is better than doing nothing! :smile:
  • drmwc
    drmwc Posts: 1,051 Member
    edited May 2019
    I went on my Concept 2 today. I did 7.5k in just over 35 minutes.

    I am still pretty slow at rowing, but I enjoy it. I have been doing it for around 2 months.

    Yesterday, I walked from Marlow to Windsor along the Thames Path, which is around 15 miles.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    @CentaurusSoter, congratulations on your 22 hour fast. I did 22 hour fasts for 45 consecutive days. You seem like you know what you’re doing and appear convincingly disciplined so it’s a matter of time, patience and perseverance.
  • tomwatso
    tomwatso Posts: 1,304 Member
    Cardio on a treadmill.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Digging, planting and moving landscape rocks around. . Attempting to get a bird sanctuary certification.
  • Whey125
    Whey125 Posts: 189 Member
    Monday: chest, shoulders and triceps
    Tuesday: cardio power & Resistance

  • suzanne6094
    suzanne6094 Posts: 104 Member
    Jiu Jitsu tonight! kids class then Adults Fundamentals... One Roll Away from a good mood!
  • J72FIT
    J72FIT Posts: 6,008 Member
    Yoga, dead hangs, handstand wall holds, grease the groove handstand pushups and pull-ups, press handstand core strength work...
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    Biking:
    300 in 30: Day 21
    XXXXXXXXXXXXXX
    010|300 Miles - 31:53
    020|300 Miles - 29:19
    030|300 Miles - 29:45
    040|300 Miles - 30:40
    050|300 Miles - 31:12
    060|300 Miles - 30:59
    070|300 Miles - 29:33
    080|300 Miles - 30:34
    090|300 Miles - 29:52
    100|300 Miles - 34:00
    110|300 Miles - 31:53
    120|300 Miles - 30:28
    ----Birthday Break----
    130|300 Miles - 30:36
    140|300 Miles - 32:10
    150|300 Miles - 30:30
    160|300 Miles - 31:47
    170|300 Miles - 29:12
    180|300 Miles - 30:35
    190|300 Miles - 32:38
    200|300 Miles - 30:55

    16 hour fast Sunday, 22 hour fast Monday, 20 hour fast today. 18 hour fast and 10 more miles tomorrow. Might get a good walk/sprint/jog/run session in if it doesn't rain. I've biked 210 miles in the last 22 days. I've biked 861 miles this year. I've been more active than I had been in a very long time. It's nice to feel nice and be active. Feels like it was just yesterday I was staring in the face of a 400lb man that I hated so much. Really hoping I can look in the mirror and see a 250lb man on July 15th.

    Now, time rehydrate, eat dinner, and get on with the day. Good luck to everyone else!
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    5/21/2019

    Rest day.
  • sweetbe44
    sweetbe44 Posts: 195 Member
    Quads, chest, shoulders, triceps
  • jnomadica
    jnomadica Posts: 280 Member
    60 minute Krav Maga class
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Tuesday - Day 2 of my bootcamp week

    1mile warm up run

    30min PT 100 Challenge - 1mile run, 100 trx rows, 100 squats, 100 press ups.

    About 20sec faster with the mile than last week, but still no where near where I was before starting marathon training. I'm "allowed" to do the press ups on my knees but did last 10 on my toes (maybe do the last 15 next time?)

    Zumba

    Insanity - very leg focussed

    Boxercise
  • Whey125
    Whey125 Posts: 189 Member
    Wednesday: p90x back and biceps
  • RunnerGirl238
    RunnerGirl238 Posts: 448 Member
    4 miles at 9:22 pace with 30-60 second strides throughout at 8:40

    Leg day

    Breathing.
  • kellie7850
    kellie7850 Posts: 50 Member
    1000m pool swim
  • rossbaker2_sc
    rossbaker2_sc Posts: 43 Member
    1 min planks with toes on box
    65 box push ups
    70 renegade rows (35 reps per arm)
    65 DB seated rows
    70 DB bent over rows (35 reps per arm)
    65 concentration curls per arm
    1 min bicycle crunches
    1 min sit-ups
    1 min sit-ups with one leg bent and one in leg raise position (each side)
    1 min knees side to side in tabletop position
    1 min plank

    Split the high rep activities into sets of 10 or 15 with a 5 second break between sets and 30 second break between exercises
  • hmartin3788
    hmartin3788 Posts: 3 Member
    1vdgj9xm3phx.png
    Plus some rowing work
  • sammidelvecchio
    sammidelvecchio Posts: 791 Member
    Monday and Tuesday - 40 minutes of The Fitness Marshall on You Tube! 563 cals burned Monday, 455 cals yesterday. Absolutely love that channel!
  • J72FIT
    J72FIT Posts: 6,008 Member
    edited May 2019
    Yoga, dead hangs, handstand wall holds, grease the groove handstand pushups and pull-ups and jump rope.

    Shoulders and upper back tonight...
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    https://www.youtube.com/watch?v=Lwjs1warBGs
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Wednesday

    6am sprints with PT and her resistance band

    3.1mile mixed terrain run (was supposed to be 8 easy miles but too hot)

    Benching, pyramids from 37-46kg, finished with 5@46kg.
    Close grip bench 3x10@23kg (45 sec rest between sets)
    Decline sit up to press (5kg) 2x10
    Decline sit up to Russian twist (5kg) 2x10

    Decline press ups 3x10

    I'll be doing zumba tonight.

    Today is day 3 of my bootcamp week, its 2:40pm and so far I've taken 28148 steps and burnt 1456 active calories (I've also done the school run and walked in to town and back to do shopping) fully expecting to hit 40000 steps and 2000 active calories by the time I walk home from zumba
  • Integrity_life
    Integrity_life Posts: 24 Member
    All with no more than 10 seconds of rest between.
    6 x 15 incline press
    6 x 12 flat bench
    6 x 15 dips
    6 x 12 cable flies
    8 x 25 laterial raises
    15 mins cycling.
  • aokoye
    aokoye Posts: 3,495 Member
    edited May 2019
    Learn to scull class 2 - on the water this time! Really flat water as well. I spent 2/3 of practice in a quad and the last third in the launch. Apparently the reach for the stars goal was to get us up to 3 people rowing at once, but we went straight from 2 to 4 and it went very well. I think the plan is to take out 3 doubles next Wednesday.

    I have also learned that my "adding in two days of swimming" plan that I tried last week was a bad. idea. Energy wise I ended up exhausted and that carried through to this week. There were potentially some other mitigating factors as well, but it's safe to say that, physically, swimming was the big one. As a result I'm dialing down the amount of exercise this week to four days of rowing on the water and maybe one erg session (I'll probably cox tomorrow if not Saturday so it's more like three days on the water). I'll add in the second day of erging next week and think about adding in a single day of swimming the week after. I'll stick with that for a month and if it's feeling good I'll add in a second day.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    edited May 2019
    5/22/2019 - morning workout (atypical) at local park -

    #1 = Alternating weighted pull-ups and chin-ups with 20kg KB - 3 rep rounds every 3:00 - completed 9 rounds in 23:49 - 3rd reps were better than last time doing same workout. Will keep same load and interval next time but have my eyes set on gravitating to a 24kg KB in the next month.

    #2 = Double 20kg KB complex (swing, clean, rack squat, overhead press) x 5 equals one round every 3:40 - completed 5 rounds in 15:07. Compare to previous same KB complex on 5/10/2019 in 15:07 - slightly better average HR stats today - will lower interval to 3:30 or 3:35 next time and crack sub-15 minutes completion next time.

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