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What Was Your Work Out Today?

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Replies

  • surfbug808
    surfbug808 Posts: 251 Member
    15 minutes stretching, cardio/warm-up: 10 min rowing, 5 min elliptical. 60 minutes strength exercises: abs, back, arms, chest... and kettle bells get-ups. Playing soccer game later est: 60 min
  • AnnPT77
    AnnPT77 Posts: 33,636 Member
    Just the usual spin class, plus the high-ish rep/light weight sets of OHP & bench, some dead hangs, KB swings, that I've started doing lately.
  • J72FIT
    J72FIT Posts: 5,988 Member
    10/21/19
    6-8 am:
    Yoga
    Sun Salutation - 10 Rounds
    5 Tibetan Rites
    Meditate

    6-7 pm:
    Strength
    Pull-up - E2MOM (21m)
    5 rep every 1m20s (75)
    Core Strength
    Pancake Sit-up - 3 x 10 (30)

    10/23/19
    6-8 am:
    Yoga
    Sun Salutation - 10 Rounds
    Read / Write / Meditate
    Yoga
    5 Tibetan Rites
    Strength - GTG
    Dead Hang x 60s x 3 (3m)
    Handstand Wall Hold x 60s x 3 (3m)
    HSPU x 3 (3)
    200 Jumprope Skips (1/2lb Rope) x 3 (600)
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    Yesterday was active rest day. Walked dog for 30 min in morning and again after work.

    Today was long at least for me during work week: 75 min peloton power zone ride

    5 long zone 3 intervals - 12 min, 9 min, 6 min, 9 min, 12 min - with 4 min zone 2 in between each. All watt based not heart rate.

    Not too bad except last interval. Last interval was hard but I finished it.
  • Viking_Dad
    Viking_Dad Posts: 185 Member
    Superset for 20 minutes straight legged deadlifts/skullcrushers.
    5 minute rest.
    Superset for 15 minutes cable crossovers/bent over row.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    30 minute Steady State (slower) row and then 20 on the AirBike Pro (still relatively easy).

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  • firef1y72
    firef1y72 Posts: 1,579 Member
    Wednesday

    Bench : decided it was time to start pushing the weights a little. Started out with 3 sets of 10 at 25kg, down for count of 3, hold for 3, up for count of 3.
    Then sets of 5, going up 2.5kg a set until I hit 40kg. Ok not quite back where I was but getting there.

    30min cardio, rower and stair master

    3mile run - taking in my challenge hill and in the dark.

    Piyo

    Zumba
  • aokoye
    aokoye Posts: 3,495 Member
    edited October 2019
    Workout number 1: weight lifting class - squats, OHP, bent over row. Three sets of five for each. Squats are my nemesis because of the knee surgeries I've had, but I'm slowly getting better. I had a bit of a breakthrough today in terms of form which was great, but the challenge is going to be ironing that in in terms of "this is how you do this correctly".

    This all still feels like a chore (like various other things that are good for me but that I don't want to do), but I can see why people like it and at least I'm learning how to do these lifts correctly. I am also getting stronger, but my mind is trying to protest.
  • riffraff2112
    riffraff2112 Posts: 1,757 Member
    Workout One (early morning ) Shoulders..upright row, shoulder press, lat raises
    Workout Two (afternoon) Back...chinups, rows, bent over rows
    Workout three (evening) wine
  • AnnPT77
    AnnPT77 Posts: 33,636 Member
    Yet another too windy for the degree of cold morning, so cancelled on-water rowing. Decided, reluctantly, to sneak in 2 x 10' on/2' off (1st 2' drink break and row in easy, 2nd 2' CD at easy pressure) on the rowing machine before dinner, aiming at moderate pace around 2:30. Need some more conditioning: It's costing me a higher HR than the same split was last Winter (not too surprising). :lol:

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  • aokoye
    aokoye Posts: 3,495 Member
    Workout 2: 60 min on trainerroad. The first workout of Sweetspot Base II not including the ramp test which felt way better than I expected it would. Not easy, but not super hard either.
  • surfbug808
    surfbug808 Posts: 251 Member
    Rest day... 15 minutes of morning stretching and later 25 minutes of Zhumba just for fun.
  • Finafoshizzle93
    Finafoshizzle93 Posts: 157 Member
    Yesterday: 2500 yard swim (50 min); 75 min vinyasa yoga

    Today: 2500 yard swim (50 min); 30 min weight training
  • AnnPT77
    AnnPT77 Posts: 33,636 Member
    Thursday, so spin class; and the light higher-reps sets of OHP, bench, KB swings, plus some dead hangs. I'm a dull, repetitive gal. :drinker:
  • J72FIT
    J72FIT Posts: 5,988 Member
    10/24
    6-7 pm:
    Strength
    Vertical Push Pull
    300 Jumprope Skips (1/2lb Rope) x 5 (1000)
    Dip - 12-10-7-5-2 (36)
    Pull-ups - 12-10-7-5-2 (36)
    Pike Press - 12-10-7-5-2 (36)
  • firef1y72
    firef1y72 Posts: 1,579 Member
    Thursday.

    30min sprints with trainer, she really ramped the pressure up today, had me chasing her, and then she chased me. Managed to spike my pace at an unheard of <4:30

    Leg day. Yay still relatively light but really enjoying getting a full on leg day in.

    Deep barbell squats
    6@20/22.5/25/27.5/30/32.5/35/37.5kg

    Deadlifts
    3x10@40kg

    Superset 1 barbell 11@10kg no rest between sets
    Straight leg deadlifts
    Sumo squats
    Lunges (each leg)

    3x1min wall squats

    Superset 2 11reps no rest between sides/sets
    Donkey kick
    Fire hydrants
    Leg extensions

    Superset 3 11reps no rest between sides/sets, 11 glute bridges between sides
    Hip circle
    Leg raise
    Reverse hip circle
    Clams

    3x11 curtsey squat to leg raise

    3x11 single leg deadlifts to knee raise

    Single leg push down level 10, 3x11 no rest between legs/sets

    Standing calf raise 30kg, stretch calves between sets


    12min rower (6)
    10min spin (20sec standing sprint/40 sec active recovery)

    10min deep stretch

    20min run taking in my challenge hill. Pretty good pace today..

    Mash up - tabata meets weights meets abs
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Threshold Thursday. Wimped out and did two of these 8 minute intervals on the Rower, then two on the AirBike. Both brutal, but the Rower is just so hard to do these on. Mentally, I wasn't there today. Still, as the HR indicates, the last two on the bike were no picnic. 4 X 8 minute intervals (as hard as sustainable) is one of the best ways to improve VO2 Max. Very hard but very effective.

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  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    @ Hobbises333 - likely a dirty machine. Dirtier gym machines will have a lower drag factor from the dirt, even if put on a 6 or a seven sometimes. I would ask your gym if there's any way for maintenance to clean the fan. If it's a C2, you should be able to find out what the DF is, regardless of how dirty the machine is. Congrats, though on the watt improvement!
  • sarko15
    sarko15 Posts: 330 Member
    Warm up:
    5 min lateral helix machine

    StrongLifts workout B (with a few modifications/additions due to it being the busy time at the gym and machine availability):
    5x5 overhead lifts
    3x10 good mornings
    5x5 squats
    3x10 abdominal crunch machine

    Cool down/cardio:
    15 min on stationary bike

    It's super challenging for me to get all my lifts in during peak hours at the gym, and I hate waiting for machines. Thankfully I'll be able to go earlier tomorrow. I didn't mean for this to turn into a core day, and I'll probably feel it tomorrow!
  • jhanleybrown
    jhanleybrown Posts: 240 Member
    2,500 yards freestyle. (First time in pool in about 6 months...so planning on soreness tomorrow...). Couple of 20 min dog walks.

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