What Was Your Work Out Today?

aokoye

2 x 5,000m/8min rest - steady state

Didn't feel especially good today though I'm not sure if that was more mental (from having a really awful row on Saturday) than it was physical. More than likely a a combination of both. Either way, being dizzy after 5k of steady state is not ok. The second 5k wasn't as bad but my split was also 4.7 seconds slower (which I'm fine with).

Goals for today and tomorrow:
Eat more food (preferably protein dense)
Sleep through the night
Be more conscious about drinking water (this shouldn't be an actual issue but I should cover my bases)

796fra

Round of free weights
25 min run on treadmill
2 mile dog hike (pup is getting old)
60 min barre
12k steps

CentaurusSoter

13 miles / 38:02 / 452 calories
Started at level 15, finished at 25, like normal.

leanjogreen18

Bringing barefoot walking back:) Got a blister halfway through my walk so I took off my shoes notice my time

Also strengh training with dumbbells 10lb 1 set 15reps of DB row,DB floor press,DB overhead, hip thrusters & goblet squats.

nicoleseph0321

Leg day!
1.5 squats- 4 sets 8 reps
Reverse lunge- 4 sets 8 reps
Jumping lunges- 4 sets 16 reps
Romanian deadlifts-4 sets 8 reps
Hip thrusts- 4 sets 8 reps
Bulgarian split squats- 4 sets 16 reps (12 reps on the last 2 sets! I was dead by then)

firef1y72

30 min PT session boxing and kicking
1.5mile run
Shoulders and arms
30min tabata
45min barbell

nicoleseph0321

Chest/abs today-
4 sets 10 reps regular dumbbell chest press superset with 10 narrow grip press
4 sets 10 reps chest flys superset with 16 single-arm press
4 pull-ups (not for chest, just thrown in for practice and because I was bored haha)
A bunch of weighted mat exercises for abs
Ready for back day tomorrow!

firef1y72

2mile run
30min Stair workout in PT wearing weighted vest (seems I'm going to be seeing a lot of the vest this week)
45min Zumba
45min Insanity
45min Boxercise (really tough, working with the instructor who is also my PT and doesn't let me get away with anything)

Silkysausage

High bar squats
Zercher squats
Leg press
Hack squat
Hamstring extension
RDL's
Calf raises
Quad extension
Adduction/abduction

100 minutes and I'm fried

KellyLouiseGibson

Week 5 run number 1 of the Couch to 10K :-)

aokoye

Morning erging on slides
4x 2000m/6' rest full pressure - rate of 24
With a 10 minute warm up, "I want you all nice and sweaty!" - more like 15 for me given what time I got there.

My first two splits were 1:59.8 and 1:59.2 but the third one was six seconds slower - I was so done but had a good rest and got my last split down. In the end my average was 2:02.8. Note the goal was to just go all out, unless you had an average split from last year to compare it to. We're doing the same workout in 3 or 4 weeks at which point our goal will be to row at our average split.
I'm getting stronger and stronger, I just need to eat more (and figure out how to go to sleep at a decent hour). I felt better than on Monday, but not as well as I should have.

nicoleseph0321

At lunch break..
4 sets of 3 pull ups/10 lat pull downs
4 sets of 10 shrugs/10 reverse flys
4 sets of 10 clean and press/8 bent-over rows
And then an hour long cardiosculpt class after work😁

pierinifitness

Today I did kettlebell workouts:

KB carries complex with 24kg KB -
1 minute each waiters carry R then L, rack carry R then L and finally suitcase carry R then L with 15 second transition to change carry completed in 7:30 - average HR = 128 bpm (71 percent) maximum HR = 141 bpm (78 percent) - total 68 calories.

Burpees x 5 plus two-hand swing x 15 with 24kg KB starting new round every 1:45 for 10 rounds = 16:42 - average HR = 153 bpm (85 percent) maximum HR = 163 bpm (91 percent) - total 189 calories.

That was it, done at local park, a little chilly and windy.

BTW, I’m a heart rate monitor junkie.

aokoye

And evening workout was erging with the men's team. My very long nap and making sure I was well fed worked - at least for this evening. That said, even with the BLT, cider, and fries that I had for my second dinner (I ate an hour and a half before erg'ing as well), I'm still 700ish calories under. Mind you, not counting the minimal meters I erged during the rests, I burned over 1,300 calories today and while I wanted to go get candy on my way home, which would have taken care of some of those, it was too late to stop by the store. Maybe I'll eat a bowl of leftover oatmeal.

Oh yea and for the actual workout
10ish min warm up
9x 3:00/1:00rest
I didn't have a good reference for a goal for the 3:00. Most people based it off of a 20 min test but I don't think I've done one yet - I'd have to really check. I did mine based off of my goal to have my split be under 2:00.

The rate for intervals 1-3 were at 20, 3-6 were at 21, and 7-9 were at 22.

This twice daily team erg'ing is only going to happen through the first week of 2019. Once school starts back up I won't be able to sustain it.

Dancing_jacks

Today I will do the No more trouble zones DVD from Jillian Michaels followed by 10-15 minutes of ballet stretches.

Westschmeis

Full body routine with dumbbells, stretches and calisthenics during set interval.
Squats
Stiff leg dead lifts
Standing curls
Bench presses
Bent over rowing
Tricep extensions

46 minutes, 3 sets of 1 we each.
Feels good!

CentaurusSoter

13 miles / 39:16 / 427 calories

firef1y72

Wednesday I did
30min sprints wearing weighted vest.
4.5 mile easy run
30 min PT using weighted vest and trx
45 45min zumba.

Thursday I did
1hour PT using battle rope and boxing plus some abs
1.5mile run
45min circuits

nicoleseph0321

Yesterday I did a shoulder workout at lunch-
3X10 superset lateral/ventral raises hands facing down
3X10 superset reverse flys/ventral raises with hands facing each other
3X8 shoulder press
3X10 around the world

After work was a 40-minute core/cardio class!

J72FIT

Yoga, jumprope, pull ups, dead hangs, wall assisted handstands and L-sits. Tried a couple free handstands afterwards. Thought I found the balance point for a few seconds but quickly lost it. Will keep working on it...

ccsisima

HIIT on the treadmill with 2 min walking, 1 min jogging, and 15 seconds sprinting for a total of 30 minutes

firef1y72

30min PT finisher for the week
2mile run
Chest (bench press, close bench press, incline dumbell press, decline dumbell press, flies)
45min legs bums and tums (and arms)

aokoye

Hour on the erg steady state. 10 min on 90 sec off. Between 18 and 22 s/m. I'm really glad that this week I finally managed to get it through my head that rest can, and in some cases perhaps should mean getting off the erg.

We went full pressure with no rate cap for the last minute of the last interval and I saw some of the lowest splits that done outside of a peak power test.

nicoleseph0321

Leg day-
3X10 superset weighted squat/weighted jump squats
3X10 superset weighted lunge/weighted jumping lunges
3X10 hip thrusts
Short one today!

CentaurusSoter

15 miles / 44:42 / 509 calories

pierinifitness

Rest day for me today and I needed it after a 38 minute kettlebell complex workout yesterday afternoon with a 24kg KB.

whatalazyidiot

Treadmill intervals for 45 minutes. Still sore from kettlebells so I needed a break.

yogidani77

Morning Yoga Vinyasa
Evening Abs and Upper Body
I think I may have overdid it on the upper body though 🙁
I think I am going to scale the weight back down for a few weeks and build up a little more gradually.....

yogidani77

J72FIT wrote: »

Yoga, jumprope, pull ups, dead hangs, wall assisted handstands and L-sits. Tried a couple free handstands afterwards. Thought I found the balance point for a few seconds but quickly lost it. Will keep working on it...

@J72FIT
Great Job! I love yoga! I’m not on your level yet though. Even though I’ve been practicing for a year, I’m still working that gradual pace

JeromeBarry1

5x5 of re-introducing myself to deadlifts, beginning very lightly with ascending weight to
1x3 when I felt a tweak in my right delt. That's where I stopped.
And an hour of cardio.