What Was Your Work Out Today?
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Insanity Plyometrics cardio circuit0
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Dead hangs, pull-ups and handstand push-up negatives (a la Pavel's Grease the Groove). Yoga, and then a horizontal push pull complex of Australian pull-ups, Spider-man pushups, reverse flys and face pulls.
Press handstand core strength work later this evening...0 -
Erging at my uni's gym. Week 4/2 of Beginner's Pete Plan - 3x1000m/3min rest. I did a 10 min cool down afterwards.2
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10 miles
5 x 10 Reps Squats
Haven’t been able to bike for a week+ now. Went 22-26mph that ride. Endorphins flooding me.0 -
Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.3 -
Day 2 post London, legs starting to feel improved (did think the doms would peak your today but it seemed yesterday's barbell really helped)
30 min pt session - boxing and stretching
Zumba
1 mile run, no where nearly as painful as yesterday even managed a but of bounce
Insanity- couples of modifications but did most of it, albeit slower than usual
Boxercise - lots of shuttle runs2 -
35 min elliptical
20 min arm/shoulder circuit
16x 30 sec sprint/30 sec walk
Stretch/cool down2 -
Rest day.2
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P90x shoulder & arms2
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30 mins dumbbell total body workout
30 mins Zumba1 -
MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?0 -
Dead hangs, handstand wall holds, pull-ups, dips, yoga...0
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Cardio day, Early morning track work.0
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Dead hangs, handstand wall holds, pull-ups, dips, yoga...
Good job man, notice you regularly do the hangs and handstand wall holds. Do you time yourself for max hold times? I'm starting to time mine, used to do it in the past for hang holds, handstand holds against wall, wall sit, ab plank and Superman extension on glute-ham machine. Good stuff that I call my Plan B workout. Keep up the good work.
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Cardio day, Early morning track work.
Good job @wc1982, curious about your early-morning track work. I've started getting some track workout in. Ran a timed one-mile over the weekend; time was a little slower than I thought I could do so next time will be better. Like Sprint 8 workout - 8 rounds of 30 seconds sprinting near max to max effort with 90 seconds walking recovery, good stuff. Also like 400 meter repeats but I need a little more conditioning to be ready for those. I'm an 8 round guy. Keep up the good work.
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MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?
Yes, worst back injury I've had in terms of duration (not pain, lower back is much more painful). Thanks for asking. Middle back issue that is just lingering. Dull aching pain, but not the sharp stabbing pain a neck or lower back injury creates. Very frustrating, though, with just how long the rehab is taking - four months and counting! Doesn't impact life, which is great, just rowing (which I love to do!).0 -
300 in 30: Day 01
010 Miles - 31:53
3 x 10 Reps Squats
-Starting a personal goal of doing 300 miles of rides in May. Basically 10 miles for 30 of 31 days, with my birthday off.1 -
7500m today again on the rower. Focused on Watts insteads of Pace. Was around 119 Watts @ 21 SPM for the row. Finished up with 20 minutes at 122 Watts on the Assault Bike. Got a long way back to form. My "slow rows" used to be between 155 Watts and 160 Watts.1
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Kettlebell complex - (Double 20kg KB swing, clean, rack squat and overhead press) x 5 = 1 round - started new round every 3:45 - completed 5 rounds in 15:50 - average HR = 135 bpm (75 percent) maximum HR = 159 bpm (83 percent) - total 160 calories according to Garmin which seems about right.
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15 min bike/25 min elliptical
10 squats - 110 lbs
12 dumbbell curls
30 crunches
30 push ups
Repeat x3
8 squats - 110 lbs
90 sec walking lunges
30 sec jump squats
Repeat x3
30 sec each side:
Leg raises
Front circle
Back circle
Kickbacks
Streeeeetch
1
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