What Was Your Work Out Today?

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  • firef1y72
    firef1y72 Posts: 1,579 Member
    3.1 mile run (ran the same route As my first recorded run from 2018, 5min faster this year)
    1.6mile interval run with my 5yo
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    7.5 mile run
    20 min yoga/stretching
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    Half hour on the elliptical, 10 minutes of core stuff and 20 minutes of pull stuff, mostly shoulders and back.
  • Ed_Zilla
    Ed_Zilla Posts: 207 Member
    4.4 mile walk - while watching Game of Thrones
    I wasn't feeling well but I always feel much better after I do any sort of workout, even one as easy as this.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    2.5mile run
    1.6miles of sprint intervals
    30min hiit (10min elliptical on rolling hills, 10min spin bike doing standing sprints, 10min rower) 30sec full effort/30 sec recovery
    30min ab focused workout

    Back to PT and classes tomorrow, so excited.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    4 mile pool swim.
  • aokoye
    aokoye Posts: 3,495 Member
    Indoor erg games - choose your split and try to hold it for the duration with a new split per piece. The goal wasn't to go fast, but to be consistent. You get a point for every tenth of a second off (over or under) with the goal of having the lowest number of points. We were split into two teams with similar experience levels across teams but everyone had their own individual split, though the person next to me and I chose the same splits.
    10:00 (2:15)
    2:00 (2:08)
    3000m (2:17)
    8:00 (2:13) - the only stipulation was that it needed to be at least two seconds faster than the 10 min piece.

    I hit all of them except for the second, which ended up being 2:08.2. This was one of the more enjoyable workouts that I've done and it was actually a comfortable steady state that I probably could have done for multiple 30 minute intervals. That makes me think my steady state, right now, should be around 2:13 which sounds about right given the 16k workout I did on the 22nd was 2:14.5 (broken into 4k intervals with 3 min rest I want to say).
  • 2Luverly
    2Luverly Posts: 143 Member
    edited January 2019
    Moderate to brisk walk to and from the gym. (35 min one way)
    15 min warm up on the elliptical
    Then weight training....
    Leg extensions 4 sets x 12 reps
    Leg press 4x10
    Leg curl 4x10
    Adduction 4x10
    Abduction 4x10
    Assisted chin ups 4x15 wide grip
    Assisted chin ups 4x15 narrow inside grip
    Assisted dips. 4x12
    Rows 4x10 inside grip
    Rows 4x10 top grip
    Lat pull downs 4x12
    Pec fly 4x12
    Rear delt 4x12
    Cable rows 4x12
    Cable rows 4x10 (increase of 5 pounds)
    Total gym basic crunch 5x15
    Abdominal machine 4x15
    “Finisher” at the gym a 10 minute brisk walk on incline





  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    11.4 miles / 33:20 / 400 calories
  • pierinifitness
    pierinifitness Posts: 2,231 Member
    At my office around noon: Rdella Power 5 KB complex with 20kg KB starting new round every 3:40 - completed 5 rounds in 17:41 - average HR = 154 bpm (86 percent) maximum HR = 167 (93 percent) - total 202 calories.

    Rest 30-45 minutes.

    At a nearby park - 3.0 mile run completed in 32:43 - average HR = 154 bpm (86 percent) maximum HR = 168 bpm (93 percent) - total 371 calories.

    Done during 19th and 20th hours of fast. Run was a little hard because the KB complex included 50 rack position full squats but I got through it.
  • leiflung
    leiflung Posts: 83 Member
    CentaurusSoter wrote: »
    11.4 miles / 33:20 / 400 calories

    wat?
  • ImSoSquishy
    ImSoSquishy Posts: 57 Member
    edited January 2019
    my main objective today was to bench press 185x3, 195x1, and 205x1. i was able to do the first two but failed on the 205x1. i got it a bit more than half way up but i couldn't lock it out so i had to lower the bar down and dump the weights. it was disheartening but i will keep grinding to get stronger and attempt it again! 😤

    after that i did accessory work:
    side lateral raises
    incline cable flyes
    shoulder press
    tricep push downs
    dips(the variation for lower chest)
    ab wheel and elevated sit ups, i just call it elevated sit ups because i don't know if this variation of sit ups has a name and if there is, i don't know what the name is. but basically you use this bench with 2 pairs of the cylinder foam pads on it, you put the one farther out above your lower portion of the shins and your lower portion of the hamstrings sits on top of the pair that's closer to you, and you do the sit ups without your body touching the bench at all.
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    35 min elliptical
    10 min an circuit
    7 sets of 10 push ups (made it without dropping to my knees but I was shaking at the end!)
    7 sets of 10 hip thrusts
  • meritage5
    meritage5 Posts: 32 Member
    30 minute walk to an apt. and 30 minutes back in a cold wind!
  • tirowow12385
    tirowow12385 Posts: 698 Member
    Leg day yesterday, 5k jog today.
  • pierinifitness
    pierinifitness Posts: 2,231 Member
    ImSoSquishy wrote: »
    my main objective today was to bench press 185x3, 195x1, and 205x1. i was able to do the first two but failed on the 205x1. i got it a bit more than half way up but i couldn't lock it out so i had to lower the bar down and dump the weights. it was disheartening but i will keep grinding to get stronger and attempt it again! 😤

    after that i did accessory work:
    side lateral raises
    incline cable flyes
    shoulder press
    tricep push downs
    dips(the variation for lower chest)
    ab wheel and elevated sit ups, i just call it elevated sit ups because i don't know if this variation of sit ups has a name and if there is, i don't know what the name is. but basically you use this bench with 2 pairs of the cylinder foam pads on it, you put the one farther out above your lower portion of the shins and your lower portion of the hamstrings sits on top of the pair that's closer to you, and you do the sit ups without your body touching the bench at all.

    Chasing 1 rep PRs and lifting heavy is fun. I had my time about 5 years ago and now it’s yours. Be safe and train smart.
  • jonjaxmom
    jonjaxmom Posts: 77 Member
    Arms ! 6 different exercises using 2 10-lb weights, 15 reps x3. Then 30 mins stationary bike level 7 CrossFit mode. My arms are officially jello! Whoop whoop!
  • Ed_Zilla
    Ed_Zilla Posts: 207 Member
    62 minutes Stages Flight (indoor cycling) - 17.4 mph average
  • tirowow12385
    tirowow12385 Posts: 698 Member
    Jog 10k today.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    1hr PT, full body including sprints, burpees, press up, tricep kicks, squat jumps and very deep lunges.
    Chest and back strength work, pyramids bench plus accessory stuff. Still working on pull ups managed 1 on level 16 of the assisted pull up machine, only one more level until unassisted.
    3.1miles of hill reps
    45min circuits

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