What Was Your Work Out Today?

MikePfirrman

30 minute row followed by 30 minutes easy on the Air Bike. Total recovery mode. Worked out 2 hours at the gym yesterday, all cardio there with the exception of some pullups, benches and heavy KB swings.

JessAndreia

Deadlifts 1x6, 2x8
Lateral pulldown 3x10
Dumbbell shoulder press 3x8
Dumbbell curls 1x12
Weighted sit-ups 2x15

Finafoshizzle93

25 min elliptical
10 min abs
16x 30 sec sprint/30 sec walk
Cool down and foam roll

jnomadica

60 minute Krav Maga class

CentaurusSoter

1 x 10 Reps Squats
stretches
1 x 10 Reps Squats
7.8 Miles
1 x 10 Reps Squats
2.2 Miles
1 x 10 Reps Squats

10 Miles @ 33:10
974|2000 Miles done in my biking challenge.

9 Days off from the bike, and of course I forgot to do my deep stretches during my off time. Those first 10 Squats were horrible. Second set was okay, third set was great, fourth set was dead-legged.

Good luck to everyone today!

dvmmcw3094

TM run 3 miles 32:53
60 pushups
100 various types sit-ups

pierinifitness

6/10/2019

Rest day.

CentaurusSoter

138 minutes mowing lawn, gardening, etc. 10 miles late this evening is the plan.

jennibear22

1 mile jog/walk
4 mile very brisk walk

aokoye

1 hour of TrainerRoad - Goddard which is probably my favorite workout. A fairly long warm up followed by 10 VO2 max intervals followed by a rest (active rest) and then 2 six minute sweet spot intervals and a two minute cool down.

SteveTries

1.2mile/1.9km open water swim
56mile/90km bike
13.1 mile/21.1km run

OK it wasn't today, it was Sunday. But I'm still buzzing from completing my first triathlon. I remember vividly the start of this improvement journey. I'd go out running after dark so no one would see me. I'd return home 10 or 15 minutes later, convinced I was about to have a heart attack. My consistency has waxed and waned over the years but ultimately I've kept moving forward and achieved things I believed only other people could accomplish. Bloody hell, I couldn't even swim until December. So to anyone starting out or going through a bit of a dip in motivation, I'd urge you to stick with it - do today's workout and you'll be one step closer to your goal.

Carlos_421

Leg Day 1:

Deadlifts (1 set, 8 reps)

Tri-set: Lying leg curl/leg extensions/seated calf raise (3 sets)

Superset: Walking lunges/Smith Machine calf raises (finished 2 of 3 sets before I ran out of lunch time)


ETA: Mowing my lawn today is going to be so fun.

JessAndreia

Goblet squat 2x8,1x10
Bench press 3x6
Seated row 3x10
Tricep pushdown 1x13
Calf raises 2x12

firef1y72

Tuesday

30min stair workout with PT and her weighted vest

1 mile treadmill run

Zumba

Insanity

Boxercise

MikePfirrman

Still sore from the 2 hour workout Sunday so did another recovery day with 5K on the rower followed by 40 minutes on the AirBike. Pretty easy stuff.

jnomadica

1 mile walk warmup
Squats 2x12
DB row 2x12
Step ups 2x12
Push ups 2x12

Finafoshizzle93

35 min elliptical
30 min Nike Fit Full body dumbbell workout
Cool down/foam roll

JustSomeEm

20 mile bike ride.

Back in the saddle, trying to buckle down.

RunnerGirl238

30 minute recovery run.

Body weight leg and lower body stuff.
-single leg squats, sumo squats, Bulgarian split, goblet

Keeping it fairly light as i recover from the half marathon and start upping mileage for full training.

pierinifitness

6/11/2019 - 7:00 pm at park

Alternating pull-ups and chin-ups - 24 reps in 3:19 - quit planned 100 rep workout because I felt off and besides it was 101F degrees or in Garmin’s words “toasty.”

AnnPT77

Spin class in the AM, helped with learn-to-row class in PM (rowed a little, carried boats, mostly set up* the double so a new learner could scull (while I yammered at her about technique )).

"Set up" a boat = put your oar blades out flat on the water, like an outrigger, to create stability in the tippy boat so someone can row or do drills with less flip risk.

CentaurusSoter

10 miles on the bike. Yep, I'm tired.

umbramirror

1 hour of calisthenics in the morning, exercises such as: regular pushups, wide grip pushups, diamond pushups, regular squats, sumo squats, single leg squats, high, low, and side planks, dips, sit ups, lunges, reverse lunges, wall sits, etc. and a variety of abdominal exercises.

Throughout the day I walk a good deal up and down hills for about 2 hours or more depending on the day.

drmwc

Yesterday, I did 22,000 steps. I then lifted.

I squatted 80 kgs for 3 sets of 5; over-head military pressed 40 kgs for 1 set of 5; did loads of pull ups and chin ups; then finished with bunch of banded face pulls. The lifting felt pretty easy, so I should be able to put more weight on the bar next time.

My lifts have gone down a lot now I've lost a lot of weight (I'm now 72 kgs, down from 86 kgs). My deadlift, OHP and bench have gone down less than the proportional decrease in body weight, but for some reason my squat decreased by more.

aokoye

Rowed for an hour in a double and it felt really good. My anxiety is going way down which is obviously really nice. I was also like, "oh so this is what suspension is"*. I did, however, myself for forgetting my socks (it was 75F at 5am...) because the runners of the shell we were in bruised my calves. I'm actually not positive my socks are long enough to have prevent all of it but oh well. Lesson learned. Note, I am that lucky weird person who has palms that won't blister in the process of forming calluses so I'm not used to pain that isn't muscle related when rowing (the same was true when I was a competitive rock climber in my youth - I will only blister if I'm burned or there's an infection).

It was also my first time getting a shell down using stairs so that was - exciting (nothing got hurt). I've helped put shells onto racks that have involved tall stairs plenty of times, but this was, interesting. Also I was talking to someone after I was done rowing and still in the boat house and a sculling oar fell from someone's hand and almost hit my head. It was a total fluke and she's more than experienced so she felt horrible but I brushed it off. I didn't get hurt, it was an accident, and she felt bad enough as it was. Maybe I should have told her that she owes me a coffee during our Saturday post rowing breakfast

*Quoting a document from US Rowing, "Suspension is leveraging body weight onto the oar handle and coming slightly up off of the seat to maximize the power on the oar as it comes through the water and moves the boat forward."

NadNight

A bit of improvised HIIT at home. I was feeling sluggish this morning and fancied something fairly quick.

Ended up using the standing bike with {30s max pace, 1 min recovery, 30s high effort on very high resistance} x3

Followed by 30s exercise 30s rest on press ups, squats, tuck crunches and squat jumps for three rounds.

It wasn’t the longest workout but definitely worked up a sweat!

firef1y72

Wednesday

30min speed work with PT and her resistance band

1mile warm up
Bench 5/3/1 cycle 1 week 3
Plus 5x10@25kg normal grip
And 5x10@20kg close grip

Cardio mix up
1km treadmill as fast as I could
2km row
10 min spin bike 0.5km standing hill sprint, 1km recover

320 calories burnt in 27 min

Piyo- second week of this class and I think I found it ever so slightly easier. It still hurt but was getting my leg higher in whatever the move was that demanded it and I didn't need my position corrected.

biggiwig4483

30 min running and 30 min kettle bell exercises, like every day.

sweetbe44

Hamstrings and back

Sunflowerinbloom

20 min treadmill, 10 min elepical, 5 min row machine, 10 min bike! Each week I will add more to each of these