What Was Your Work Out Today?
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1000m pool swim0
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1 min planks with toes on box
65 box push ups
70 renegade rows (35 reps per arm)
65 DB seated rows
70 DB bent over rows (35 reps per arm)
65 concentration curls per arm
1 min bicycle crunches
1 min sit-ups
1 min sit-ups with one leg bent and one in leg raise position (each side)
1 min knees side to side in tabletop position
1 min plank
Split the high rep activities into sets of 10 or 15 with a 5 second break between sets and 30 second break between exercises1 -
Plus some rowing work0 -
Monday and Tuesday - 40 minutes of The Fitness Marshall on You Tube! 563 cals burned Monday, 455 cals yesterday. Absolutely love that channel!1
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Yoga, dead hangs, handstand wall holds, grease the groove handstand pushups and pull-ups and jump rope.
Shoulders and upper back tonight...0 -
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Wednesday
6am sprints with PT and her resistance band
3.1mile mixed terrain run (was supposed to be 8 easy miles but too hot)
Benching, pyramids from 37-46kg, finished with 5@46kg.
Close grip bench 3x10@23kg (45 sec rest between sets)
Decline sit up to press (5kg) 2x10
Decline sit up to Russian twist (5kg) 2x10
Decline press ups 3x10
I'll be doing zumba tonight.
Today is day 3 of my bootcamp week, its 2:40pm and so far I've taken 28148 steps and burnt 1456 active calories (I've also done the school run and walked in to town and back to do shopping) fully expecting to hit 40000 steps and 2000 active calories by the time I walk home from zumba2 -
All with no more than 10 seconds of rest between.
6 x 15 incline press
6 x 12 flat bench
6 x 15 dips
6 x 12 cable flies
8 x 25 laterial raises
15 mins cycling.0 -
Learn to scull class 2 - on the water this time! Really flat water as well. I spent 2/3 of practice in a quad and the last third in the launch. Apparently the reach for the stars goal was to get us up to 3 people rowing at once, but we went straight from 2 to 4 and it went very well. I think the plan is to take out 3 doubles next Wednesday.
I have also learned that my "adding in two days of swimming" plan that I tried last week was a bad. idea. Energy wise I ended up exhausted and that carried through to this week. There were potentially some other mitigating factors as well, but it's safe to say that, physically, swimming was the big one. As a result I'm dialing down the amount of exercise this week to four days of rowing on the water and maybe one erg session (I'll probably cox tomorrow if not Saturday so it's more like three days on the water). I'll add in the second day of erging next week and think about adding in a single day of swimming the week after. I'll stick with that for a month and if it's feeling good I'll add in a second day.3 -
5/22/2019 - morning workout (atypical) at local park -
#1 = Alternating weighted pull-ups and chin-ups with 20kg KB - 3 rep rounds every 3:00 - completed 9 rounds in 23:49 - 3rd reps were better than last time doing same workout. Will keep same load and interval next time but have my eyes set on gravitating to a 24kg KB in the next month.
#2 = Double 20kg KB complex (swing, clean, rack squat, overhead press) x 5 equals one round every 3:40 - completed 5 rounds in 15:07. Compare to previous same KB complex on 5/10/2019 in 15:07 - slightly better average HR stats today - will lower interval to 3:30 or 3:35 next time and crack sub-15 minutes completion next time.
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Nice job @quiksylver296 and good northerly flight with the OHP given what you were lifting. What was the load?0
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pierinifitness wrote: »Nice job @quiksylver296 and good northerly flight with the OHP given what you were lifting. What was the load?
90 lbs0 -
1 x 10 Reps Squats
1 X 10 Reps Squats
5 miles Pyramids
1 x 10 Reps Squats
1 X 10 Reps Squats
5 miles Pyramids
1 x 10 Reps Squats
1 x 10 Reps Squats
Biking:
300 in 30: Day 22
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
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
Feelin' alive. HR was rocking in the 140-150 range thanks to the fast and deep squats. Mid-tier RPM on Pyramids kept it going well with a max resistance finish as always.
Add to that, Kayak sales going on for Memorial Day, so I think it's the perfect time before the Fourth for me to buy. Things are lookin' up for ol' Liz Lemon.1 -
1 mile brisk walk with the dogs
1 mile brisk incline walk on treadmill
At home Krav Maga practice since I’ll miss class tonight.0 -
Glutes, back, biceps0
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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 10:440 -
Thursday: Insanity Pure Cardio
This gets my heart pumping every time!0 -
Felt pretty fresh
Run
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monday - 23km bike ride
tuesday - tennis game (i won! lol)
wednesday - upper strength, yoga0 -
Yoga, dead hangs, handstand wall holds, grease the groove handstand pushups, grease the groove pull-ups and press handstand core strength work...
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