What Was Your Work Out Today?
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Yesterday- 90 minute Krav Maga stripe test. I’m tired and sore but had a blast.2
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0625
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 2 (10)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 10/30
14-14-12-10-8 (58)
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Spin class day again.1
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45 minute pilates class.1
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Started the day with an easy 3.1 mile run, felt a lot slower than it actually was.
5/3/1 cycle 2 week 1 deadlifts and bench with
5x10@42.5kg sumo deadlifts
5x10@26kg bench
No PT again today but she gave me a lovely spin workout to do.
10x 20sec sprint/20 sec recover
10x 40sec standing hill climb/20sec recover
10x 20sec sprint/20sec recover
5x 40sec standing hill climb/20 sec recover
Collapse in a sweaty, shaking mess.
Finished the day with 45min of extremely sweaty insanity
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7500m on the rower (gradually building) and then 24 minutes on the AD Pro to make an hour. Feeling much better today. Feeling much more normal today.
Got me to thinking, I've been going at my Sundays all wrong. I've been doing 90 minutes hard. I need to do 90 minutes easy and make my Mondays a "harder" interval day. 90 minutes is too long for an intense workout. I was destined to break down, a bit, on Monday of this week after that 90 minute workout.
Sundays are my only day at the gym. I have to be careful not to get carried away at the gym with all the fun stuff I don't have at home.1 -
6/25/2019 - at park during lunch hour - start 82F degrees end 86F degrees 33 percent humidity and amazing -
Run 5:40 walk 0:20 for 10 rounds = 6.19 miles in exactly one hour.
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Starting on the 80:20 running program. Theory is most runners spend too much time training too hard- they suggest running 80% of the time at a slower pace then 20% of the time at a hard effort to improve race times. I am trying to once again to break 60 minutes in 10K and 2 hours in the half marathon as my running seems to have stalled.
Week one is getting used to running slow.
40 minutes at 4.7mph. Definitely felt slow 🏃🏽♀️1 -
dvmmcw3094 wrote: »Starting on the 80:20 running program. Theory is most runners spend too much time training too hard- they suggest running 80% of the time at a slower pace then 20% of the time at a hard effort to improve race times. I am trying to once again to break 60 minutes in 10K and 2 hours in the half marathon as my running seems to have stalled.
Week one is getting used to running slow.
40 minutes at 4.7mph. Definitely felt slow 🏃🏽♀️
Not only for runners. I know several rowers that have gotten off of plateaus by doing this technique. Mind numbingly boring for your slow, steady days. But it has to be very hard (like 90% to 95%) on your 20%. It's very hard when you're "feeling it" on slow days and can't blow out smoke, so to speak. Most rowers make this same mistake. Your 80% should feel like a 6 out of 10. I'm about ready to embark on a long term training program using a HRM to better track this using HR spread. HR isn't exact either but it helps you realize (roughly) where you need to be and if you're working too hard on your long, slow days. I know tons of rowers that do HR restricted work. They figure out just how far they can work without building up lactic acid and then stay there and don't exceed that HR. Now, this changes over time with better fitness and work.2 -
30 min elliptical
15 min shoulder & bicep circuit
16x 30 sec sprint/30 sec walk (+ 5 min jog to warm up + 5 min walk to cool down)0 -
Calisthenics warmup
Romanian deadlifts 2x12
Pushups 2x12
Lunges 2x12
One arm DB row 2x120 -
30 minutes Core and Yoga1
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0626
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 3 (15)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 10/30
5 x 8 (40)
*Changing up the rest format. Going to do this until Friday, take Saturday
and Sunday off and pick up day 11 on Monday…
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
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0626
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 3 (15)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 10/30
5 x 8 (40)
*Changing up the rest format. Going to do this until Friday, take Saturday
and Sunday off and pick up day 11 on Monday…
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
Was your 5 x 8 today with 15 minute rest between rounds like you've been doing?0 -
7500m on the indoor rower today. Set up the new HRM. Worked great with the rower and ErgData (a rower app). Then I tried to do 24 minutes (what was left to make up an hour) on the AirDyne Pro and couldn't get it to sync to that. Ended up adding an app to my phone to track what HR I have during those workouts too.
On the rower, I was around a 143 HR average, 115 or so Watts, 21 SPM, 2:23 pace or so. Slow for that high of HR. But the HRM was very solid throughout as far as I could tell. Huge upgrade over the last time I tried one (a Polar H7). My Polar H7 was all over the place on the rower. Never was accurate.0 -
pierinifitness wrote: »0626
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 3 (15)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 10/30
5 x 8 (40)
*Changing up the rest format. Going to do this until Friday, take Saturday
and Sunday off and pick up day 11 on Monday…
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
Was your 5 x 8 today with 15 minute rest between rounds like you've been doing?
No.
Today Should have been a rest day (day 11) and then tomorrow would have been day 12 with a rep scheme of 16-14-12-10-8.
I decided instead to give myself 2 days rest per week (Sat and Sun) moving forward. I guess I de-loaded in a way to 5 x 8 until the weekend. Then I'll take my 2 days off and do the next round (day 12) on Monday.
But I will list it as day 11. Moving forward I am not giving rest days a number.
Going to look like this...
01. Mon - 12-10-8-6-4
02. Tue - 12-10-8-6-6
03. Wed - 12-10-8-8-6
04. Thu - 12-10-10-8-6
05. Fri - 12-12-10-8-6
Sat - Off
Sun - Off
06. Mon - 14-12-10-8-6
07. Tue - 14-12-10-8-8
08. Wed - 14-12-10-10-8
09. Thu - 14-12-12-10-8
10. Fri - 14-14-12-10-8
Sat - Off
Sun - Off
11. Mon - 16-14-12-10-8
12. Tue - 16-14-12-10-10
13. Wed - 16-14-12-12-10
14. Thu - 16-14-14-12-10
15. Fri - 16-16-14-12-10
Sat - Off
Sun - Off
16. Mon - 18-16-14-12-10
17. Tue - 18-16-14-12-12
18. Wed - 18-16-14-14-12
19. Thu - 18-16-16-14-12
20. Fri - 18-18-16-14-12
Sat - Off
Sun - Off
21. Mon - 20-18-16-14-12
22. Tue - 20-18-16-14-14
23. Wed - 20-18-16-16-14
24. Thu - 20-18-18-16-14
25. Fri - 20-12-18-18-14
At week 3 I will probably take a whole week off and just do yoga then pick up again...
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1 hour of underwater hockey. This is a great game, but truly exhausting - it is snorkeling not scuba.
I scored 3 times, which is 1 goal worse than my previous effort, about 6 months ago3 -
6/26/2019 - #1 at my office and #2 later at park -
#1 - superset bar dips x 5 plus KB snatch R x 5 and L x 5 with 20kg KB - completed 20 rounds in 33:29 - rounds 1-5 every 2:00 - rounds 6-10 every 1:50 - rounds 11-15 every 1:40 and rounds 16-20 every 1:30 - total 100 bar dips and 200 KB snatch.
#2 - double 20kg KB farmers carry - 0:30 fast walk drop KB and 0:30 KB drop perimeter stroll for 35 rounds = 1.51 miles in 35 minutes (24:13 mile pace, not bad) of which about 1.05 miles was the double KB farmers carry (about 16:40 mile pace, decent.)1 -
35 min elliptical
14 clean and press each side
14 squat and press
X3
70 sec walking lunge with weights
30 sec jump squats
X3
40 sec dumbbell row each side
30 sec dumbbell row each side
20 sec dumbbell row each side
5 min incline walk, stretch
1
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