What Was Your Work Out Today?

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Replies

  • firef1y72
    firef1y72 Posts: 1,579 Member
    10 min jog to warm up before PT
    PT - 100 challenge
    1mile run
    100 trx rows
    100 squats
    100 press ups
    run

    Needless to say my arms are full of Doms now.

    Deadlift pyramids starting at 62kg and going up in 2kg intervals to 80kg. Decided to try raw and was very happy to pull the 80kg especially as it's only my second time back

    Shoulder press pyramids starting at 18kg up to 27kg in 1kg intervals

    Circuits, more bloody press ups (instructor is also my PT and if looks could kill)
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    Biking:
    300 in 30: Day 16
    XXXXXXXXXXXXXX
    010|300 Miles - 31:53
    020|300 Miles - 29:19
    030|300 Miles - 29:45
    040|300 Miles - 30:40
    050|300 Miles - 31:12
    060|300 Miles - 30:59
    070|300 Miles - 29:33
    080|300 Miles - 30:34
    090|300 Miles - 29:52
    100|300 Miles - 34:00
    110|300 Miles - 31:53
    120|300 Miles - 30:28
    ----Birthday Break----
    130|300 Miles - 30:36
    140|300 Miles - 32:10
    150|300 Miles - 30:30

    Add to that the 5 miles I walked.. I'm beat. Done for the day. Halfway through my marathon of biking sessions. Feeling pretty dang good with my progress!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited May 2019
    Tried to do the rowing version of the "fartlek" or tempo run today. 15 minute warmup on the AD Pro (Assault Bike) then attempted a harder 5K on the rower. Blew up around at 2500m. Held under a 2:00 pace the first 1000, then couldn't hold better than a 2:07 the next 1000. Limped on into around a 2:08 the last 500.

    Now, this was the first harder sustained piece I've attempted in over five months, so a bit expected. Finished with 10 harder minutes back on the Assault bike @ 235 Watts, then five minutes active recovery, 5 more harder minutes and a cool down.

    All in due time and with patience. My 2019 goal last year was a sub 19 5K on the rower (rowing times are very similar to running times, so a sub 19 minute 5K is very hard to do). I'll have to settle for getting back to sub 20 it looks like.
  • djwife03
    djwife03 Posts: 333 Member
    2nd round of LIIFT4- week 2, day 1
  • WandRsmom
    WandRsmom Posts: 253 Member
    5km rub, 15 min elliptical, shoulder and back workout with dumbbells
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Just a spin class.
  • jnomadica
    jnomadica Posts: 280 Member
    20 minute warmup walk
    Split squats 3x7
    DB row 3x5
    DB press 3x6
  • Hammig74
    Hammig74 Posts: 28 Member
    35 minutes on the elliptical. Baby steps, y’all
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    5/16/2019

    Rest day.
  • bjdavidson964
    bjdavidson964 Posts: 266 Member
    Body Pump 4.5mi walk/jog and Zumba
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Friday fun

    30 min PT- an amrap session today
    5 squat press (5kg)
    3 burpees.
    Hill sprint

    I managed 13 rounds in 20min, which is 2 more rounds than last time I did this one. But I've done a lot of hill work in between, especially recovering at top of hill.

    Tabata

    Total body conditioning- both involved using the step

    1 mile run, very easy just so I had the mile for the day in strava. (Technically I'd run more than a mile in pt)

    Will possibly be taking my littlest man for a mile run depending on weather while we wait for his big brother
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    30 minute row @ 2:17 / 23 SPM today and then 20 on the Assault Bike, pretty easy on that. Steady State (long slow days for you runners) rows are slowly improving. Today was around 140 Watts. Slowly creeping back up. That's a huge leap from just a couple of weeks ago.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    5/17/2019

    Pull-ups single set max effort with quality bottom hang each rep - 11 reps.

    Bar dips single set max effort - 16 reps.

    Think that’s all folks, if I do something else substantial, I’ll consider sharing. Otherwise, I plan on hitting it hard tomorrow.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Dumbbell walking lunges
    Dumbbell incline press
    Pulldowns
    Weighted step ups
    Seated face pull
    Leg press
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Digging holes and moving rocks around.
  • CentaurusSoter
    CentaurusSoter Posts: 433 Member
    Biking:
    300 in 30: Day 17
    XXXXXXXXXXXXXX
    010|300 Miles - 31:53
    020|300 Miles - 29:19
    030|300 Miles - 29:45
    040|300 Miles - 30:40
    050|300 Miles - 31:12
    060|300 Miles - 30:59
    070|300 Miles - 29:33
    080|300 Miles - 30:34
    090|300 Miles - 29:52
    100|300 Miles - 34:00
    110|300 Miles - 31:53
    120|300 Miles - 30:28
    ----Birthday Break----
    130|300 Miles - 30:36
    140|300 Miles - 32:10
    150|300 Miles - 30:30
    160|300 Miles - 31:47

    Was being lazy so I didn't ride until this evening. A good ride at lower pacing trying to give myself a working rest.
  • PALMINADALESSANDRO
    PALMINADALESSANDRO Posts: 192 Member
    Biked for 30 minutes, walked for 2 hours, some weights and machines also lol..
  • snuff15ee
    snuff15ee Posts: 99 Member
    HIIT

    11 Box Jumps
    11 Burpees
    11 Bench bottom pistol squats (ea leg)
    11 Burpees
    11 Split squat jumps
    11 Burpees
    11 Plyometric clap pushups
    11 Burpees
    11 Hand stand pushups
    11 Burpees
    11 Plank walk-outs
    11 Burpees

    Completed in 12:01
  • 2Luverly
    2Luverly Posts: 143 Member
    Cardio warm up + weight training upper body focused but had to squat it out too (nautilus machines and cable machines, dumbbells and barbells)
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    edited May 2019
    Awesome job @snuff15ee
  • aokoye
    aokoye Posts: 3,495 Member
    Erg - BPP week 7/1: 7,500 meters with a split of 2:05.1 which is...faster than I was expecting. At some point, when I have a moment of free time (or procrastination) I need to make a graph the splits from the longer workouts (the non-interval ones. Today's split was 1.7 seconds faster than the 7k I did 10 days ago.

    I actually almost didn't workout today. I was headachy this morning (lack of quality sleep is likely playing a part - I'm working on it) and just didn't want to do anything right after class (partially because of mental health stuff). And I didn't. I ate a snack, hung out with a friend I hadn't seen in a while, ate lunch, and then went to the gym.

    My knees aren't feeling super great about erging towards the end of the longer sessions at the moment (as of Tuesday). Today was actually better than Tuesday despite the longer time and lower split. I suspect the actual remedy is doing the strength program my old physical therapist wants me to do as opposed to decreasing erging. Especially given that the pain doesn't linger at all. I'll figure out how to work that in next week.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    @aokoye like your self-talk post-workout analysis, I do the same and find it helps me when chasing performance goals.
  • aokoye
    aokoye Posts: 3,495 Member
    pierinifitness wrote: »
    @aokoye like your self-talk post-workout analysis, I do the same and find it helps me when chasing performance goals.
    Thank you for the feedback! I always wonder if I'm writing too much in my posts on this thread in particular. I should actually probably put this into my the entries that get uploaded to Training Peaks too. I suspect it'll be easier to track things like potential or actual illness, mood, motivation, etc in relation to exercise there than anywhere else (Strava, Garmin Connect, etc). They already have mood and motivation fields.
  • snuff15ee
    snuff15ee Posts: 99 Member
    @pierinifitness thanks!
  • suzanne6094
    suzanne6094 Posts: 104 Member
    Yoga
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Saturday

    1mile very easy run
    Bootcamp

    Went out for a few drinks last night (well more than a few) so today's activities were interesting to say the least. Managed to get through it all without chucking up, which is a bonus, but there were a couple close calls.

    Bootcamp included lots of running, burpees, squats, press ups and sit ups, oh and Jack's. All perfect when you've got a queasy stomach and are a bit green round.the gills.
  • J72FIT
    J72FIT Posts: 6,008 Member
    Yesterdays workout... Dips, pull-ups and squats in a ladder superset. 12reps, then 10, 8, 6, 4, 2...
    Squats were with two 50lbs DB's...
  • Pretty_Little_Nobody
    Pretty_Little_Nobody Posts: 626 Member
    After two days of absolutely nothing....
    Circuits class
    zumba
    Pilates
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    Good stuff @J72FIT - I’m in pull-ups and bar dips mode now too except a tad below your upper rep range. Believe you can build a good top with those two exercises alone. Solid squat work with those pair of dumbbells.

    Are your workouts put together catch-as-catch-can or are you following a program?

    Good stuff, enjoy your youth.
  • J72FIT
    J72FIT Posts: 6,008 Member
    edited May 2019
    Hey @pierinifitness
    I basically do 3 days per week like this. I don't follow a specific program. I do a horizontal push-pull format for chest back and legs on Monday, a vertical push pull format for shoulders and back on Wednesday, and a vertical push pull format for chest back and legs on Friday. I grease the groove Monday thru Friday with pull-ups and handstand pushups. I do a lot of dead hangs for my shoulder health. I am also currently working on a handstand and a press handstand so there is a fair amount of core work. Yoga every day. I also try to do a couple HIIT sessions per week on an eliptical and or stationary bike. Jump rope when my knees cooperate...

    When 50 hits I plan on hitting back...

    Thank you for the kind words...

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