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What Was Your Work Out Today?

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  • nicoleseph0321nicoleseph0321 Posts: 34Member Member Posts: 34Member Member
    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!
  • J72FITJ72FIT Posts: 5,309Member Member Posts: 5,309Member Member
    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...
  • ccsisimaccsisima Posts: 9Member, Premium Member Posts: 9Member, Premium Member
    HIIT on the treadmill with 2 min walking, 1 min jogging, and 15 seconds sprinting for a total of 30 minutes
  • firef1y72firef1y72 Posts: 1,507Member Member Posts: 1,507Member Member
    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)
  • aokoyeaokoye Posts: 3,111Member Member Posts: 3,111Member Member
    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.
  • nicoleseph0321nicoleseph0321 Posts: 34Member Member Posts: 34Member Member
    Leg day-
    3X10 superset weighted squat/weighted jump squats
    3X10 superset weighted lunge/weighted jumping lunges
    3X10 hip thrusts
    Short one today!
  • CentaurusSoterCentaurusSoter Posts: 414Member, Premium Member Posts: 414Member, Premium Member
    15 miles / 44:42 / 509 calories
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    Rest day for me today and I needed it after a 38 minute kettlebell complex workout yesterday afternoon with a 24kg KB.
  • whatalazyidiotwhatalazyidiot Posts: 343Member Member Posts: 343Member Member
    Treadmill intervals for 45 minutes. Still sore from kettlebells so I needed a break.
  • yogidani77yogidani77 Posts: 6,581Member Member Posts: 6,581Member Member
    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.....
  • yogidani77yogidani77 Posts: 6,581Member Member Posts: 6,581Member Member
    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
  • JeromeBarry1JeromeBarry1 Posts: 10,132Member Member Posts: 10,132Member Member
    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.
  • AnnPT77AnnPT77 Posts: 12,462Member Member Posts: 12,462Member Member
    Still just grinding out 8K+CD on the rowing machine, usually 6 days a week, usually SS (working on various techical details**), for the C2 Holiday Challenge. Currently at 159,511m of 200,000m needed by Christmas Eve (I'm about 3 days ahead, from which some rest days will come, but probably not as many as 3 - we'll see).

    This was today, 4 x 2K on, 2:30 off, row 6 strokes out of each 2k piece, drink water, wipe sweat, row into next piece; on the last piece, row out the whole 2:30 easy as a CD. Average split by piece 2:24.5, 2:24.5, 2:28.1, 2:25.0, (so each 2K takes between 9 & 10 minutes) at spm 23, 24, 23, 24. I'm not fast, but heck, I'm a li'l ol' lady currently teetering on the edge of lightweight: I think I'm doing OK, dadgummit. ;)

    It looked like this, Garmin's estimated spm (it's a little off sometimes) overlaid on HR. You can see the HR drift from piece to piece (power not exactly equal every stroke, of course, but usually in a close range), and the lag in HR drop after the row-out strokes (not to mention the obvious stop in piece #3 to fix my $&*# streaming audio).
    t0chvzlx1vfk.jpg

    ** Technical details most frequently attended to, always one at a time because I have a simple brain: Heels down first to shift power curve peak left (usually good for a second or two in split); power curve smoothness generally; firming up musculature between shoulder blades (has to do with some nerve impingement issues in right shoulder, maybe, but also drops the split a second or two (!)); accelerate the finish/equal speed away; and - as always - trying to feel that slight unweighting of self on seat from catch to finish. I'm probably forgetting some others that I remember when I feel the fault, or see it in the power curve. ;)
  • aokoyeaokoye Posts: 3,111Member Member Posts: 3,111Member Member
    AnnPT77 wrote: »
    I'm not fast, but heck, I'm a li'l ol' lady currently teetering on the edge of lightweight: I think I'm doing OK, dadgummit. ;)
    One of my favorite people at the morning rows is a (probably) smaller and 10 years older than you lady. She brightens my day, even if the sun hasn't come up when I first see her! I would totally be fine if I'm her when I grow up.
  • HilTriHilTri Posts: 260Member, Premium Member Posts: 260Member, Premium Member
    I am on my third day of rest. I miss working out and my head tells me I am losing everything fitness wise that I have worked so hard for. I know I can’t undo my hard work in three days. My body needed rest, rejuvenation. Rest, eating well, sleep and a massage. Hopefully I will come back stronger!
  • firef1y72firef1y72 Posts: 1,507Member Member Posts: 1,507Member Member
    3.8mile run
    50min bootcamp
    80s themed PARTY - till the wee small hours
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    HilTri wrote: »
    I am on my third day of rest. I miss working out and my head tells me I am losing everything fitness wise that I have worked so hard for. I know I can’t undo my hard work in three days. My body needed rest, rejuvenation. Rest, eating well, sleep and a massage. Hopefully I will come back stronger!

    Kudos to you for giving yourself this rest. I, too, struggle with rest but it feels great after such rest to discover how helpful it was and you crank out an awesome strength or cardiovascular conditioning workout; and, maybe a new PR.

  • aokoyeaokoye Posts: 3,111Member Member Posts: 3,111Member Member
    I had what for me was a really good row (on the water) today. I was in a 4 and it was the first time I didn't get really really anxious. Worked on handle height stuff (which frankly will really come when I'm less anxious), lengthening my stroke, and lowering my anxiety. I tried to work on rolling up early, but it was too much to juggle so refocused on catch timing and trying to roll up with our stroke seat (who is an advanced rower.

    The water was also really smooth, we saw a bald eagle (normally we see great blue herons), and we were out for an hour and a half give or take. Note - last Saturday I had a really terrible row and got impressively anxious so this is a massive improvement.
  • AnnPT77AnnPT77 Posts: 12,462Member Member Posts: 12,462Member Member
    HilTri wrote: »
    I am on my third day of rest. I miss working out and my head tells me I am losing everything fitness wise that I have worked so hard for. I know I can’t undo my hard work in three days. My body needed rest, rejuvenation. Rest, eating well, sleep and a massage. Hopefully I will come back stronger!

    Kudos to you for giving yourself this rest. I, too, struggle with rest but it feels great after such rest to discover how helpful it was and you crank out an awesome strength or cardiovascular conditioning workout; and, maybe a new PR.

    This. Enough rest, and you'll be back with a roar. Rest is pulling back the bow. Hard, though . . . yup.
  • lizziequeklizziequek Posts: 1,373Member Member Posts: 1,373Member Member
    33.5 mins brisk walk/ slow jog & 1 hour of hatha yoga
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