What Was Your Work Out Today?

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Replies

  • Lietchi
    Lietchi Posts: 6,675 Member
    Today's workout: very exceptionally (because I'm visiting my parents today) a morning run!
    5km in 33min47. Heart rate perhaps slightly higher, but it felt way better than the previous runs despite running at a faster speed.

    Probably a small walk today too, if my mom is up for it (severely obese and out of breath, the summer heat doesn't help)

    This week's running mileage: 28km. Less than I had hoped, but I think it might have been necessary after two high mileage weeks (34 and 35km).
  • BigMech
    BigMech Posts: 472 Member
    Missed posting yesterdays cardio workout.

    Stretching

    45 minutes on the spin bike: HR 133/161
    35 minutes on the treadmill: HR 125/143

    Stretching
  • BigMech
    BigMech Posts: 472 Member
    Great workout this morning. Cardio, Pull Day and Core.

    Stretching

    65 minutes on the spin bike: HR 133/158
    35 minutes on the treadmill: HR 122/138
    68 minutes lifting weights: HR 112/153

    Prone Grip Lat Pull Downs: 10@130, 8@160, 6@190, drop set: 4@210, 6@170, 8@130
    Dumbbell Concentration Curls: 10@25, 8@35, 6@45, drop set: 3@55, 6@40, 8@25
    Landmine Twists: 10@30, 10@40, 8@50, drop set: 6@60, 8@30
    Seated Cable Rows: 10@140, 8@170, 6@200, drop set: 4@225, 6@180, 8@140
    Resistance Band Face Pulls: 10@180, 10@200, 8@220, drop set: 8@240, 8@180
    Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
    Barbell Shrugs: 10@185, 8@275, 6@335, drop set: 2@405; 6@295, 8@185
    Straight Arm Lat Pull Downs: 10@50, 8@70, 6@90, drop set: 4@100, 8@60
    Dumbbell Cross Body Curls: 8@30, 6@40, drop set: 4@50, 8@30
    Cable Crunches: 10@90, 8@100, drop set: 6@110, 8@80

    Shoulder Mobility Exercises
    Stretching

    Felt great this morning, strong and lots of energy
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,731 Member
    edited August 11
    Loading a uhaul trailer to move my youngest into her apartment tomorrow (3rd floor walk-up, fml).

    Was gonna hit the gym for Pull day, but I tweaked a muscle in my chest, so nope, nope, nope.
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,731 Member
    @Lietchi gorgeous scenery
  • BigMech
    BigMech Posts: 472 Member
    Great workout this morning. Cardio, Leg Day and Core.

    Stretching

    45 minutes on the spin bike: HR 128/161
    35 minutes on the treadmill: HR 111/124
    65 minutes lifting weights: HR 111/144

    Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, drop set: 6@630, 8@450, 10@270
    Cable Crunches: 15@80, 15@90, 12@100, 10@110, 10@115, drop set: 8@120, 10@120
    Barbell Romanian Deadlifts: 10@115, 8@165, 8@195, 6@225, drop set: 4@255, 6@195, 8@135
    Kettlebell Pass Arounds: 15@40, 10@50, 10@50, 10@50, 10@50
    Standing Barbell Calf Raises: 15@95, 12@145, drop set: 10@195, 10@95
    Box Squats: 10, 10, 10

    Shoulder Mobility Exercises
    Stretching


  • nossmf
    nossmf Posts: 10,742 Member
    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Preacher Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10
  • SafariGalNYC
    SafariGalNYC Posts: 1,258 Member
    SoulCycle & yoga! 🧘🏼‍♀️
  • Lietchi
    Lietchi Posts: 6,675 Member
    Today's exercise: back to the treadmill. A 5km run this time, starting at 8.5kph and increasing by 0.5kph every km. 31min46 in total, of which 38% in zone 4 (threshold). Quite a workout on a heat wave day (the garage is cooler than the house, fortunately).
  • AnnPT77
    AnnPT77 Posts: 33,589 Member
    My long time double partner, who hasn't rowed all season (rehabbing injuries), came out to row today for the first time this season. We had a nice easy-pace row in the double, with me an bow. First she fretted that she would have forgotten everythng, then she got in the boat and rowed beautifully (of course). We did the usual loop of just under 7k.
  • drmwc
    drmwc Posts: 1,024 Member
    I went diving over the weekend. I was trying a new configuration (side mount) and didn't have it set up well. I was head heavy, which caused me to lose my buoyancy on a 20m dive; and go to the surface far too quickly on starting the ascent.

    I went climbing yesterday. I was strong
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,731 Member
    Lat pulldown 1x8 (105lbs), 2x12 (85lbs)
    Front pulldown 3x12 (100lbs)
    High row 1x10 (90lbs), 2x12 (80lbs)
    Mid row 3x12 (185lbs)
    Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
    Back extension 3x12 (175lbs)
    Bicep curl 3x12 (55lbs) single arm
    Abdominal 3x12 (115lbs)

    Struggled in the high row today for some reason, so I dropped the weight for the last two sets
  • J72FIT
    J72FIT Posts: 5,988 Member
    Dan John's Easy Strength...
    am
    HSPU - 3x3
    Chin - 3x3
    Dead - 2x5x156lbs (need to join a gym or get some more plates...)
    Wheel - 1x10

    pm
    C&P - 2x5/5x24k
    Chin - 2x5
    Snatch - 2x5/5x24k
    Squat - 2x5x32k
    TGU - 1x1/1x24k

  • Lietchi
    Lietchi Posts: 6,675 Member
    Today's run: 5.5km in 36min51. Garmin says I'm 'maintaining' my fitness level, Runalyze says I'm at high risk of overtraining (training load and monotony). Me thinks Runalyze is on the money, based on how I'm feeling! So no running tomorrow.
  • drmwc
    drmwc Posts: 1,024 Member
    I went climbing yesterday. It was decent, I got a thuggy overhanging v5.

    My main project turned into a v3, which took me at least 20 goes. I got it after 2.5 hours, by which time moving had become painful. So I called the session then.
  • nossmf
    nossmf Posts: 10,742 Member
    Treadmill, incline walk - 300 calories
  • AnnPT77
    AnnPT77 Posts: 33,589 Member
    edited August 15
    Coached row, around 7.9k, me in bow of the quad again (still don't like bow duty during coached rows, but it was only the quad and two singles, so the traffic control wasn't too awful). Quad had my very steady, experienced friend J in stroke seat being a good model for us, and two women from last year's learn-to-row class in the center 2 seats. It went well, though we weren't very fast. :D

    Coach is increasing the intervals (work harder) part of the sessions gradually, which is good. Today, we did some drills, then ended with a 1'-2'-3'-2'-1' pyramid (each amount of time rowing hard, then rowing easy).

    That's only slightly up from last time, and I didn't get the extent of Z4 I did when we did a full power 1k with the college athletes. I admit I have more difficulty achieving power in bow of the quad (today) vs. in a double (as during the 1k power piece), just because of the mental bandwidth it takes to steer and make calls in the faster boat with more complicated technical issues . . . let alone compared with being in the engine room (middle seat) where I can focus on technique and power with zero attention to anything else.

    Even the 8/2 steady state row where I was in engine room, and did 10 strokes hard, 10 easy (while everyone else AFAIK just rowed moderate steady state) gave me much more Z4 than today's row. I'll be happy when some of the other folks willing to row bow are back from their travels, so I can get back in a middle seat sometimes, and push more effectively.

    I think I'm an old enough model to have a carburetor, and getting into the harder rowing cleans out the carburetor. :D (Yes, I know that's probably a myth, even with cars.) It feels good, though.

    ETA off-topic afterthought, but I thought it was interesting. Monday, they took the banquet facility/riverboat entirely out of the river, and put it on the parking lot at the park. This time, I stuck around and watched basically the whole process, just fascinated by it. To do it, they pull out the big wood docks at the public boat launch, park the riverboat as close to shore as they can drive it, put giant inflatable heavy-duty cylindrical bags under the hull in a progressive sequence, inflate them, then use 2 giant cats (and sometimes one small one plus a Skytrak) to pull her ultra-slowly forward maybe 10-15', then place/inflate more bags, pull another bit, and repeat until she's on the parking lot. At that point, they put timber chunks criss-cross underneath the edges, and inflate the bags a bit to add increased layers of wood. I took loads of photos/videos, but I won't bore you with all of that. Here she is sitting on the parking lot. (That's the small cat at right.) It's kind of unbelievable.

    5u5caxyba1hg.jpg
  • J72FIT
    J72FIT Posts: 5,988 Member
    Dan John's Easy Strength

    AM
    HSPU - 3x3
    Hang - 3x30s (replace chins with hangs, elbow tendonitis...)
    Dead - 2x5x156lbs (need more plates, 156 is way too easy...)
    Squat - 2x5x32k
    Wheel - 1x10

    PM
    C&P - 2x5/5x24k
    Hang - 2x60s (replace chins with hangs, elbow tendonitis...)
    Snatch - 2x5/5x24k
    Squat - 2x5x32k
    TGU - 1x1/1x24k
    Walk - 1-3mi
  • BigMech
    BigMech Posts: 472 Member
    Great workout this morning. Cardio, Push Day and core.

    Stretching

    45 minutes on the spin bike: HR 127/156
    35 minutes on the treadmill: HR 112/122
    68 minutes lifting weights: HR 110/144

    Prone Grip Lat Pulldowns: 10@130, 8@165, 6@195, drop set: 4@215, 6@180, 8@140
    EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 4@115, 6@85, 8@55
    Landmine Twists: 10@35, 8@50, 6@65, drop set: 4@80, 8@45
    Bent Over T-Bar Rows: 10@125, 8@160, 6@195, drop set: 4@225, 6@175, 8@125
    Resistance Band Face Pulls: 10@190, 10@210, 8@230, drop set: 8@250, 8@190
    Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
    Barbell Shoulder Shrugs: 10@185, 8@275, 6@325, drop set: 4@375, 6@275, 8@185
    Straight Arm Lat Pulldown: 10@50, 8@60, 8@70, drop set: 6@80, 8@50
    Dumbbell Cross Body Curls: 8@35, 6@45, drop set: 4@55, 8@35
    Cable Crunches: 12@90, 10@100, drop set: 8@110, 10@80

    Shoulder Mobility Exercises
    Stretching

    I've been working out everyday, but haven't managed to post them all here. Things have been crazy at work since getting back from vacation!

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