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What Was Your Work Out Today?



  • DansfightforlifeDansfightforlife Posts: 111Member Member Posts: 111Member Member
    - Hex Bar suitcase carry
    - Sled Push
    - Sprint
    - 20yd each for 6 reps
    - Renegade Row 4x12
    - Chain Dips 4x12
    - 3-way Planks 3x45s
    - Back Ext. 3x12
  • MikePfirrmanMikePfirrman Posts: 1,301Member Member Posts: 1,301Member Member
    Two 30 minute back to back Air Dyne Pro rides today @ around 140 estimated Watts (the AD Pro is horrid, unfortunately, on estimated Watts). I'm going off of feel versus the rower. This was my easy steady state day. It said 155/160 Watts, but there's no way that's right. That would be a very hard hour on the rower for me and this wasn't hard at all. I'm working on keeping my "easy days" easy, 6 out of 10 on difficulty scale and my hard days very hard (two days a week out of the six are hard days).
    edited January 2019
  • firef1y72firef1y72 Posts: 1,578Member Member Posts: 1,578Member Member
    3.1mile run
    30min stair workout with pt
    45min zumba (with bit of step)
    45min insanty
    45min boxercise
  • MikePfirrmanMikePfirrman Posts: 1,301Member Member Posts: 1,301Member Member
    Another easy cardio day for me. 10 minutes (2:14 pace @ 21 SPM) on the rower, 20 minutes on the Air Dyne Pro (Assault bike) followed by 27 more minutes on the bike. Odd number (57 minutes of cardo) but I workout at lunch and wrap it up by 1 PM everyday. Was running a couple minutes late today. Trying to keep my longer cardio days reasonably easy (around 135/145 Watts -- where I can still manage to talk and I'm not gasping for air).

    Tomorrow is the AT (anaerobic threshold) day, so I'll push it tomorrow hard.
    edited January 2019
  • ccrdragonccrdragon Posts: 2,382Member Member Posts: 2,382Member Member
    Cardio intervals (25 minutes on ARC), 160 body weight squats and triceps aux work.
  • susansmckenziesusansmckenzie Posts: 6Member Member Posts: 6Member Member
    Swim: 100 FR,200 BK,300 Pull, 400 IM kick/swim, 500 FR, 400 IM drill/swim, 150 pull, 12 x 100 FR on 1:45 hold 1:25, 8 x 50 BK on 1:00, 8 x 25 no or one breath = 3050 yards
  • RunnerGrl1982RunnerGrl1982 Posts: 412Member Member Posts: 412Member Member
    2 mile warm up - 10 x 300m hill reps @ 90% - 2 mile cool down
  • firef1y72firef1y72 Posts: 1,578Member Member Posts: 1,578Member Member
    30 min early morning sprint session with PT
    2.6mile tempo run
    30min stretch and roll session
    And this little ab workout

  • ko4qowenko4qowen Posts: 13Member Member Posts: 13Member Member
    7.3 miles on the treadmill due to pouring rain, with 2 x 2 mile tempo and 1/2 mile recovery in between.
  • ccrdragonccrdragon Posts: 2,382Member Member Posts: 2,382Member Member
    Weights - back (x 6) and shoulders (x 5) and 80 double-dip lunges
  • pierinifitnesspierinifitness Posts: 2,334Member, Premium Member Posts: 2,334Member, Premium Member

    KB complex with 24kg KB - (swing+clean+push jerk) x 8 R then L for 4 rounds, then 64 burpees. Caught my breath and took a 2-mile leisure walk. All done at local park is late afternoon. Weather was nice.
  • MikePfirrmanMikePfirrman Posts: 1,301Member Member Posts: 1,301Member Member
    FTP workout I suppose. Wanted to push an hour on the Air Dyne Pro and see what I did. I'm working on sustained power for longer distances.

    According the Schwinn, their AD Pro is "Class A" rated Watts machine (I'm skeptical let's say), meaning that allegedly, the Watts accuracy is +/- 5 Watts. I held a 233 Watts for an hour and improved it in the last half (1005 calories burned/23.3 MPH/37.6 Km). I'm skeptical because my rower FTP is not 200 Watts and I trust the C2 Rower Watts accuracy way more. So either I'm a much stronger biker (or whatever an AD Pro is, Assault Bike style bike) than rower or it's wrong. I think they are exaggerating Watts personally. That would put me at just a sub (barely) average serious biker FTP, more than average for my age, 54, that's why I think it's significantly off.

    Either way, good hard workout today.
    edited January 2019
  • JeromeBarry1JeromeBarry1 Posts: 10,165Member Member Posts: 10,165Member Member
    I did 45 minutes of cardio.
  • Mike1804Mike1804 Posts: 114Member, Premium Member Posts: 114Member, Premium Member
    <5 rounds>
    Deadlift x10
    KB unilateral Snatch + rear lunge x5ea side
    KB unilateral Thrusters x5ea side
    KB unilateral swing x5ea side
    KB Goblet squat x10
    Toes to bar x5
  • firef1y72firef1y72 Posts: 1,578Member Member Posts: 1,578Member Member
    O.8mile warm up run to the gym
    Chest and back, so happy to be getting back to where I used to be with bench, still nothing compared to many but topped my pyramid out at [email protected] (previous 1rpm was 45kg)
    30min PT boxing and kicking - loved this although i struggle with roundhouse kicks
    30 min/2.4miles of hill intervals on treadmill, 5 min warm up run then 10 min of 1min run/30sec sprint/30sec walk, followed by 1min run/30sec walk all on 4% incline.
    45min circuits class
  • AmyC2288AmyC2288 Posts: 386Member Member Posts: 386Member Member
    20 minute walk on break at work
    60 minute Cardio Class at the Y later tonight
  • pierinifitnesspierinifitness Posts: 2,334Member, Premium Member Posts: 2,334Member, Premium Member
    Superset of pull-ups x 3 plus Goblet squat x 3 with 24kg KB plus two-hand KB swing x 20 with 24kg KB for 6 rounds. Had bigger plans but realized I was KB tired.

    Then, an easy and slow 4.08 mile run consisting of 5 rounds run 9:00 and 1:00 walk.

    I’m resting tomorrow.
  • laurenq1991laurenq1991 Posts: 351Member Member Posts: 351Member Member
    I'm trying to get back into working out as I've never found a workout regimen that I liked enough to do regularly. We bought an exercise bike a couple of months ago because my MIL who is disabled lives with us and she needed it for her physical therapy. I did 20 minutes on there. Then I did conditioning. On each side I did 4x10 bicep curls with 10lb weights and 4x10 tricep extensions with 5lb weights, and I also did 2x24 walking lunges. I also walked a mile around my neighborhood earlier in the day, not sure that really counts but since I'm kind of agoraphobic and have to force myself to go outside alone, it was an improvement. Now I am sore.

    The workout was not bad though. My main problem with working out is getting bored, but I put the PBS News Hour on and that was sufficiently entertaining. My eventual goal is to go on a news detox and have the daily workout to be my only exposure to news for the day, except for the tech news I have to read for work. I definitely recommend getting an exercise bike if possible, especially if you have difficulties getting to the gym. We live in an apartment but since we don't have a lot of stuff we have room for it.
  • tirowow12385tirowow12385 Posts: 696Member Member Posts: 696Member Member
    Leg day and ab work- I deadlift and squat three hundred pounds, it's nice to see progress.
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