What Was Your Work Out Today?

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  • Dansfightforlife
    Dansfightforlife Posts: 111 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
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2019
    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).
  • firef1y72
    firef1y72 Posts: 1,579 Member
    3.1mile run
    30min stair workout with pt
    45min zumba (with bit of step)
    45min insanty
    45min boxercise
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2019
    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.
  • Unknown
    Unknown
    edited January 2019
    This content has been removed.
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Cardio intervals (25 minutes on ARC), 160 body weight squats and triceps aux work.
  • susansmckenzie
    susansmckenzie Posts: 6 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
  • RunnerGrl1982
    RunnerGrl1982 Posts: 412 Member
    2 mile warm up - 10 x 300m hill reps @ 90% - 2 mile cool down
  • firef1y72
    firef1y72 Posts: 1,579 Member
    30 min early morning sprint session with PT
    2.6mile tempo run
    30min stretch and roll session
    And this little ab workout

  • ko4qowen
    ko4qowen Posts: 13 Member
    7.3 miles on the treadmill due to pouring rain, with 2 x 2 mile tempo and 1/2 mile recovery in between.
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Weights - back (x 6) and shoulders (x 5) and 80 double-dip lunges
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    1/23/2019

    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.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2019
    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.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    I did 45 minutes of cardio.
  • Mike1804
    Mike1804 Posts: 113 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
    <48:00>
  • firef1y72
    firef1y72 Posts: 1,579 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 4@39kg (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
  • AmyC2288
    AmyC2288 Posts: 386 Member
    20 minute walk on break at work
    60 minute Cardio Class at the Y later tonight
  • pierinifitness
    pierinifitness Posts: 2,226 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.
  • laurenq1991
    laurenq1991 Posts: 384 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.
  • tirowow12385
    tirowow12385 Posts: 697 Member
    Leg day and ab work- I deadlift and squat three hundred pounds, it's nice to see progress.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    30 min PT with the battle rope, mostly arms but some token leg work (her words not mine)
    3.1mile friday fun run (run in the rain just enjoying myself)
    30min tabata
    45min total body conditioning.
    Time to rest until run to bootcamp tomorrow
  • kellie7850
    kellie7850 Posts: 50 Member
    30 min swim
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    Walked a whole hour - knee ligaments a bit painful, otherwise OK.
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    25 miles / 77:42 / 792 calories

    That’s my 50 for the week done. Back on Monday for 17 more.
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    Cardio with intervals on the elliptical (3 min warm/cool, 10 intervals at 4mph for 1 min/7+ mph for 1 min), then aux work for biceps (preacher curls, bar curls, isolation curls and hammer curls), and I did 10 BW squats between each set of biceps reps for a total of 150 squats.
  • JustSomeEm
    JustSomeEm Posts: 20,269 MFP Moderator
    Way to go @CentaurusSoter!

    My workout today was a very short 5 mile bike ride. Next time I'll wear something on my ears. :)
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    A rest day that was desperately needed. May rest tomorrow too.
  • tirowow12385
    tirowow12385 Posts: 697 Member
    Upper body day! New PRS, jogged on the treadmill for 15 minutes at 8minutes per mile and I was overheated, I couldn't sweat enough to cool myself down, I was drenched, now that felt like a workout, can't wait to hit the gym again tomorrow.
  • KellyLouiseGibson
    KellyLouiseGibson Posts: 175 Member
    3fxuht8wcnl9.jpg

    5K run done ✔✔✔
  • tirowow12385
    tirowow12385 Posts: 697 Member
    KellyLouiseGibson wrote: »
    3fxuht8wcnl9.jpg

    5K run done ✔✔✔

    👏

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