What Was Your Work Out Today?
Replies
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Warm up:
5 min Helix lateral machine thing
Dumbbell flies
StrongLifts workout A:
Chest press
Squats
Barbell rows
Cool down/cardio:
Cunches
15 min elliptical2 -
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.3
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100 squats
50 push ups
50 sit ups
10 dips
30 minutes of yoga
it's not a lot but today was an off day3 -
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.0
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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....)2 -
My morning workout and a short run (3km) and some walking1
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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.2 -
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.3
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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.2 -
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.1
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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 reps1 -
we had a crazy early snow storm...I shoveled multiple times, wet, and heavy. I am not going to the gym today
1 -
Morning yoga and evening soulcycle!1
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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.1 -
Body beast back & bi's0
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5.3 miles walk/run2
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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.2 -
12.5 mile run3
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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.2 -
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).2
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