What Was Your Work Out Today?

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  • Josh_lol
    Josh_lol Posts: 317 Member
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    Walking for 10 minutes at an incline. A 5km jog. About 44 minutes in total
  • yirara
    yirara Posts: 9,398 Member
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    Wasn't sure what to do, and ended up doing a 'stupid' workout.

    30/5x6
    backlunge, high knee left
    backlunge, high knee right
    sumo squat

    6 mins
    burpee with two pushups
    2 high kicks

    30/5x6
    stand, jump onto belly, jump back to standing position
    side pushups left
    side pushups right

    6 mins
    burpee with two pushups
    4 less high kicks
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2019
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    One hour "test" of how many Watts I could average. Last week was 233 Watts, this week 237 for an hour on the Air Dyne Pro. 1005 calories last week, 1027 this week. Supposedly, the Watts are accurate to +/- 5 Watts. I'm not as concerned with the calories. Just really looking for a good metrics while I'm relegated to the bike because my back.

    Can't wait to get back on the rower, but I know I can't sustain 200 Watts on the rower for an hour. I would guess, right now, around 190 to 193 Watts for an hour (around a 2:02 pace average for the hour). Makes me question the power/watts rating of the AD Pro, but according to tests, it's a "Class A" Watts device, so I guess I'm a better biker (or whatever the Assault Bike is) versus rower??

    This was definitely my best effort. I was totally wiped out after an hour. Lactic Acid through the roof after 30 minutes. It's Lactic Acid utilization/tolerance training.
  • rldeclercq4
    rldeclercq4 Posts: 269 Member
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    Still not 100% recovered from being sick - so doing about 3 miles on the treadmill at a slight incline on my lunch break.
  • firef1y72
    firef1y72 Posts: 1,579 Member
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    1mile warm up run to gym
    Bench pyramid, started at 10@31kg and worked up to 40kg which I amraped, managing to push out a good 6. Felt good getting back in to the 40s. Also did close grip 3x10 before
    30min PT, full body circuit using a bosu ball.
    Then back to the gym for accessory work, upped decline dumbell bench to 25lb (worked out it was halfway between 10kg and 12.5kg) for all 3 sets. Incline dumbell bench I went up to 8kg. And managed a full set one 1 arm rows with 17.5kg before dropping to 15kg for sets 2 and 3.
    Finished off the morning with 2.1miles of hill intervals on the treadmill.
    45minute circuit class in the evening
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
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    25 miles / 76:16 / 843 calories
    Good long weekend of rest. Back on Monday for 13 or 25 more.
  • iSneakers
    iSneakers Posts: 90 Member
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    A 3.1 mile indoor speed walk.
  • pierinifitness
    pierinifitness Posts: 2,231 Member
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    Burpees x 5 plus two-hand KB swing x 15 with 24kg KB completing 12 rounds in 20 minutes.

    Slow run 1 mile and slow walk 1 mile.

    All done at local park.

    Body is telling me I need a rest.
  • JessAndreia
    JessAndreia Posts: 540 Member
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    Goblet Squats
    Reverse lunges
    Seated Leg Curl
    Calf raise
    Weighted sit-ups
  • jackadiem6103
    jackadiem6103 Posts: 3 Member
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    re187fat8bkz.jpg

    Ride the bike for 120 minutes
  • Kiyomoo
    Kiyomoo Posts: 354 Member
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    I went on a walk for about 35-40 minutes. So cold outside!
  • xvolution
    xvolution Posts: 721 Member
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    I recently started doing workouts from a book called Bodyweight Strength Training. Today's list of exercises were:

    Sumo Squat, Lunge to Pause, Squat Jump, Shoulder Rotation, Push-Up, Lying Flyer, Bird Dog, Bracer, Hip Crossover and Cobra
  • firef1y72
    firef1y72 Posts: 1,579 Member
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    Quick 1.5miles down to the gym.
    20mins of stretching the legs (dynamic and static)
    30min tabata
    45 min total body conditioning
    45min PT - first time we've done PT inside in the gym and she was having far too much fun having equipment to torture me with. Did some intervals on the rower, done step ups and push ups on a step. Russian twist slams and squat jumps and battle rope slams, punching and sprints. Finished off with another stretch. I was drenched in sweat and exhausted by the end.
    Good job it's time to rest until the run to bootcamp tomorrow.
  • yirara
    yirara Posts: 9,398 Member
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    TOM, not feeling well, not wanting to annoy my weaker muscles

    2.5mins forward lunges
    5 mins step ups with high knee
    2.5 mins back lunges
    5 mins 1-legged romanian with high knee
    2.5 mins side lunges
    5 mins high knee circles (right leg starting left, moving all to right)
    2.5 mins slow squats
    5 mins high kicks
  • pierinifitness
    pierinifitness Posts: 2,231 Member
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    firef1y72 wrote: »
    Quick 1.5miles down to the gym.
    20mins of stretching the legs (dynamic and static)
    30min tabata
    45 min total body conditioning
    45min PT - first time we've done PT inside in the gym and she was having far too much fun having equipment to torture me with. Did some intervals on the rower, done step ups and push ups on a step. Russian twist slams and squat jumps and battle rope slams, punching and sprints. Finished off with another stretch. I was drenched in sweat and exhausted by the end.
    Good job it's time to rest until the run to bootcamp tomorrow.

    Manage your zeal and be safe.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited February 2019
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    55 minutes on the Air Dyne Pro today at around 155 Watts or so, according to the machine. Finding a "sweet spot" on long, easy days around 48 RPM on the bike. Just enough to be able to hold a conversation but hard enough that I feel like I'm slightly working. Nice recovery session. I've also found that (roughly) on these sessions that I supposedly burn 10 to 11 calories or so a minute. I don't trust any of these machines for true calorie burn, but it's just a good measure of not working too hard or too easy for me.
  • rnwclark84
    rnwclark84 Posts: 23 Member
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    10 minute cycle 3 sets chest incline 3 sets low 3 sets low 3 sets pulley 3 sets chest press 3 sets shoulder press 3 sets ab crunch 5 sets squats 3 sets leg extension 3 sets leg curl 3 sets leg press 3 sets bicep curl 5 sets dead lift 3 sets lat pulldown
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    5,000m indoor rowing & 1 hr (35km) on the bike trainer.
  • chrisjcullen74
    chrisjcullen74 Posts: 8 Member
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    Circuit training dumbbells battle ropes kettle bells skier medicine ball

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