What Was Your Work Out Today?
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Dumbbell bench press 4 sets 8 reps
Seated cable row 4 sets 8 reps
Incline dumbbell press 2 sets 10 reps, 1 set 8 reps
Pulldown 3 sets 10 reps
Dumbbell curl 3 sets 10 reps
Cable tricep pushdown 3 sets 10 reps0 -
Leg extensions 100x (warmup)
Single leg hamstring curls 3x20/side
Leg press 6x10
Calf raises 6x20
Smith machine deadlifts 6x10
Smith machine stationary lunges 3x10
Hack squats 3x10
Single leg deadlifts 3x10/side
Hip adductor 100x
Hip abductor 100x
20 min run @ 6.0 mph
Ready for a nap now 😴💯0 -
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:3
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TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.0 -
TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!0 -
TavistockToad wrote: »TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.1 -
TavistockToad wrote: »TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.
Impressive, my minimum for RED January is 1 mile, but then I usually only run 3-4 x a week0 -
15 mile easy marathon training run today. Not sure that anyone would really say that 15miles is easy. Was mostly in to the wind, and a little slower than usual.2
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Shoveling snow for 2 hours.4
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Pure Reform-- 50 min0
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Run 3:05 walk 0:55 for exactly 1 hour - distance 5.8 miles - at local park.0
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Flat Dumbell press 4x10
Incline dumbell press 4x10
Vbar pushdowns 6x12
Bench dips 3xAMAP
Shrugs 4X12
Calf raises 4X120 -
Forearms still unhappy, so 15 min arc trainer, 20 min ab routine, 20 min stairs, and 25 min elliptical. Nice time to catch up on my reading, but hope I can get back to my regular lifting routine this week. Definitely taking the week off climbing! Learned my lesson about too much enthusiasm.1
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Just getting back into my lifting as I had been off for about a month being sick. Dropped the weight down, which makes me sad, but got everything in and did a bit of the eliptical for a cooldown (really hate cardio)
Back squat 3x10
Front squat 4x10
Leg curl 4x10
Leg extension 4x10
Hip thrust 4x10
Felt pretty good, bit of a struggle, but I'll take it 🙂0 -
30 min PT- 300 and
3.1 mile recovery run
Shoulders and arms
30min tabata
45min barbell0 -
Goblet squats 2 sets 8 reps, 2 sets 6 reps
Reverse lunges 1 set 14 reps, 1 set 12 reps, 1 set 10 reps
Leg curl 3 sets 10 reps
Calf raises 4 sets 12 reps
Weighted suitcase crunch 4 sets 10 reps
Plank1 -
Pullups every 3:00 for 5 sets (8-5-5-5-4) and then a pull-up hang bottom position hold maximum- did 1:30.
Bar dips every 3:00 for 5 sets (9-9-11-12-7).
Walk 1 hour- distance 3.32 miles.0 -
200m row
10 air squats
10 downward dog step outside
☝️5 rounds through
15 calories on the bike
10 pull-ups
5 35kg front squats
☝️AMRAP in 10 mins
...and smashed it! 💪0 -
Yoga and weighted pull-ups...1
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Cardio intervals on the elliptical and abs - planks, rope crunches, v-ups and chair knee raises.0
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