What Was Your Work Out Today?

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  • sarko15
    sarko15 Posts: 330 Member
    Warm up:
    5 min Helix lateral machine thing
    Dumbbell flies

    StrongLifts workout A:
    Chest press
    Squats
    Barbell rows

    Cool down/cardio:
    Cunches
    15 min elliptical
  • geraldaltman
    geraldaltman Posts: 1,739 Member
    9 minute walk (to take out my recycling) then off to fitness center for 35 minutes of track walking then downstairs to pool for 65 minutes of water calesthenics which now includes foam dumbells, jumping jacks and lunge squats.
  • ADRskew21
    ADRskew21 Posts: 33 Member
    100 squats
    50 push ups
    50 sit ups
    10 dips
    30 minutes of yoga
    it's not a lot but today was an off day
  • surfbug808
    surfbug808 Posts: 251 Member
    15 minute warm-up, swimming for an hour, then to the gym for strength training. i logged only 60 minutes for weights, because i wasn't sure quite how to count in the breaks... tho i was actually there almost 2.5 hours working out. barbell front and back squats, deadlifts, turkish get-ups, tri-ceps, chest press, and my PT exercises, along with some stretching.
  • drmwc
    drmwc Posts: 980 Member
    I did two hours' bouldering.

    It was a good session. I've definitely improved recently - I seem to get eventually get nearly all the V3s I try. It's not an instant process- there is one I failed to climb in about 10 attempts on Monday. I had another 10 tries yesterday, and got it on the 10th. (The key was swapping feet early on, so the left foot is on the right hand side as you reach over the arete. This avoids a really difficult foot swap later on. It took 19 attempts for me to realise this....)
  • Lolinloggen
    Lolinloggen Posts: 463 Member
    My morning workout and a short run (3km) and some walking
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Friday.

    60min PT - trx and slam ball. She got the 10kg slam ball out today and I'm shocked at how much upper body strength I've lost in the last month. Really need to work and build it back up, I was jumping with 10kg ball.slams, not a chance of the today. Had a progression on tricep extensions, when she told me to kneel.to do them I thought that would make them easier, but oh no, definitely harder. Also did a new ab exercise, roll outs, didnt hurt too much when doing them but a couple of hours later and i can definitely feel it. My words to her : brutal.

    32minute progressive effort run taking in my hill challenge. As much as I tried speed wasnt happening. But 8min each of, easy, moderate, high and easy effort.

    45min total body conditioning class. Lots of work on the butt today, the already sore butt.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    That should have been it, but was feeling really stressed so decided to do an hour long PiYo Live class on beachbody on demand. Followed by 12min high effort on the rower.
  • TheMattyExperiment
    TheMattyExperiment Posts: 178 Member
    edited October 2019
    Deadlift: 325x5 x4 sets (2 min rests between sets)
    Bench: 270x5 x3 sets (2 min rests between sets)
    Standing French Press: 80x12 x3 sets (EMOM)
    Barbell Arm Curls: 80x12 x3 sets (EMOM)

    **about 50 mins total workout time. Anyone can do these workouts but they’re scaled at a percent of your 1-rep-max. Deadlift and bench are scaled at 65% of my own 1RM.

    **EMOM means every minute on the minute or 1 min rests.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    50 minutes easier work today. 30 minutes on the Indoor rower @ 2:26ish pace / 18 SPM. Followed that up with the Assault Bike for 20 minutes at right around 150 Watt Avg. All between 65 and 75% HRM.
  • Delta9Fit
    Delta9Fit Posts: 4 Member

    FitNotes Workout - Friday 11th October 2019
    Total Volume: 39,230 lbs
    Total Sets: 34
    Total Reps: 348
    ** Barbell Squat **
    - Total Volume: 5,940 lbs
    - Total Sets: 7
    - Total Reps: 56
    - 45.0 lbs x 25 reps
    - 115.0 lbs x 10 reps
    - 135.0 lbs x 8 reps
    - 185.0 lbs x 4 reps
    - 205.0 lbs x 3 reps
    - 205.0 lbs x 3 reps
    - 205.0 lbs x 3 reps
    ** Leg Press **
    - Total Volume: 5,310 lbs
    - Total Sets: 3
    - Total Reps: 24
    - 205.0 lbs x 10 reps
    - 220.0 lbs x 8 reps
    - 250.0 lbs x 6 reps
    ** Dumbbell Curl **
    - Total Volume: 1,020 lbs
    - Total Sets: 4
    - Total Reps: 33
    - 20.0 lbs x 15 reps
    - 40.0 lbs x 6 reps
    - 40.0 lbs x 6 reps
    - 40.0 lbs x 6 reps
    ** V-Bar Push Down **
    - Total Volume: 5,440 lbs
    - Total Sets: 4
    - Total Reps: 59
    - 80.0 lbs x 20 reps
    - 110.0 lbs x 12 reps
    - 110.0 lbs x 12 reps
    - 80.0 lbs x 15 reps
    ** Hip Thrust **
    - Total Volume: 4,860 lbs
    - Total Sets: 3
    - Total Reps: 36
    - 135.0 lbs x 12 reps
    - 135.0 lbs x 12 reps
    - 135.0 lbs x 12 reps
    ** Close Grip Barbell Bench Press **
    - Total Volume: 3,240 lbs
    - Total Sets: 3
    - Total Reps: 24
    - 135.0 lbs x 10 reps
    - 135.0 lbs x 6 reps
    - 135.0 lbs x 8 reps
    ** Leg Press Calf Raise **
    - Total Volume: 7,420 lbs
    - Total Sets: 3
    - Total Reps: 34
    - 250.0 lbs x 10 reps
    - 205.0 lbs x 12 reps
    - 205.0 lbs x 12 reps
    ** Reverse Preacher Curl **
    - Total Volume: 1,600 lbs
    - Total Sets: 3
    - Total Reps: 32
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 10 reps
    ** Cable Overhead Triceps Extension **
    - Total Volume: 2,000 lbs
    - Total Sets: 2
    - Total Reps: 20
    - 100.0 lbs x 10 reps
    - 100.0 lbs x 10 reps
    - ** Cable Curl **
    - Total Volume: 2,400 lbs
    - Total Sets: 2
    - Total Reps: 30
    - 80.0 lbs x 15 reps
    - 80.0 lbs x 15 reps
  • riffraff2112
    riffraff2112 Posts: 1,757 Member
    we had a crazy early snow storm...I shoveled multiple times, wet, and heavy. I am not going to the gym today :)
  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Morning yoga and evening soulcycle!
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Saturday.

    3mile easy run taking in my challenge hill.

    Bootcamp - trx and running. On the plus side no burpees on the negative lots of muscle burning lower body.

    I may do a little piyo stretch and strengthen later and definitely a foam roll but apart from my usual runs that's me done till monday.
  • RockChick_Sarah
    RockChick_Sarah Posts: 4 Member
    Body beast back & bi's
  • RandJ6280
    RandJ6280 Posts: 1,162 Member
    5.3 miles walk/run
  • ceiswyn
    ceiswyn Posts: 2,253 Member
    Yesterday: BodyCombat (plus, of course, the three mile round trip to walk there and back)
    Today: BodyPump and BodyBalance (...and more walking...)
    Tomorrow: Hopefully fifteen miles of hiking in the Cotswolds. Probably in the rain. Oh well.
  • MichelleWithMoxie
    MichelleWithMoxie Posts: 1,819 Member
    12.5 mile run
  • drmwc
    drmwc Posts: 980 Member
    On Friday, I had a scheduled hospital appointment. It was good news - my PFO is closeable. I hope to get it done this year, and then I can fully get back to diving. This wiped me out, for some reason: I slept 14 hours when I got home.

    Today, I did 1 hour if yoga and a 5k indoor tow. I got 2.15 pace on the row.
  • aokoye
    aokoye Posts: 3,495 Member
    12.8km "taper" for tomorrow's race. We almost had our race line up (one of our people is nursing a mild injury and has American Lake tomorrow and Head of the Charles next Saturday). Did some power 10s and generally working on finding each other (rowing in time with each other - it's harder than it sounds/looks), turned around, and did 3 5 min race pieces at 28, 30, and 30ish then turned and went into the dock.

    We had lots of fun chasing down the women's 8 that's going to HOTC and "fun" rowing through two rather large wakes, one of which hit us at an angle (it was rebound from the first one and our cox couldn't get us parallel to it).

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