What Was Your Work Out Today?
Replies
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SUPERSET LEGS/BACK
do first exercise, immediately do exercise 2, then 1 min rest, that's one set
SUPERSET 4 sets
8 K.t.G dumbell squats (knuckles to the ground- it's like *kitten* to grass only with dumbbells)
follow immediately by
6 pullups
SUPERSET 4 sets
Dumbbell split squats 8 each leg,
Follow immed with
Single side cable lat pulls 8 each lat
SUPERSET 4 sets
10 Romanian DL,
Follow immed
8 chest supported dumbbell rows
Follow immed
10 dumbbell bicep curl
Follow immed
35 crunch with feet on bench
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I have a "waterfall" timed test coming up this month on the rower that was kind of intimidating me. Waterfalls are timed tests that start with the longest distance first, then gradually taper down. Just enough to make you feel like you're not dying. This month it's something like 1000m, 3' (3 minutes rest), 750m (2:30 rest), 500m (2:00 rest) then 250m (1:30 rest) and then 100m (so similar to this, I'm not sure exactly till I do it).
Instead of doing it today, I did a longer version. Half or rowing is mental, so the thought process is, if you can do something twice as hard, the real TT won't intimidate you. Or at least that's what the plan was today.
Did 3500m @ 2:04/22 SPM, 3 minutes rest, then 1225 @ 2:05, 2 rest then 1000m @ 2:04 (rest), then 750m @ 1:56, then 250m @ 1:47 pace. Last one was supposed to be 500m then a 250 but I was dead.
Finished with a 1250m C/D @ 2:12 or so. So the real test is like 2100m hard and today's was 6250m hard, so it's not looking that scary any longer.
@ Aoyoke/Ann (or anyone else interested) -- the Indoor virtual rowing groups are more about participation rather than competition. More about comradere in doing the monthly workouts (two of them). One is the CTC -- clubs against each other. You get points for each virtual boat "floated" - in order to float one boat you need five people. Of those five, only 3 can be male HWTs, the other two must be one female and one lightweight. Because of this rule, we many times are lightweights and females short of "floating boats", each one worth points, no matter what the times are. You do get more points for top boats, but trust me, I'm not even within biting their dust distance on the top boats and I still have fun with it. No one's kicked me out. We have everything from beginners to those that just like to do meters for fun. The other competition is the ITC, that's inner club for bragging rights. Again, I'm regularly near the bottom of that group too. They actually just like that I participate. Mostly it's just people that enjoy indoor/outdoor rowing or both. You learn a lot from some of them. For instance, one lady is the LWT female WR holder for over 60 years old. She was just sharing how she's trying to move her DF on rows from 140 (yes, 140!) down to 115 per her coach and she feels like she's pulling air! Just were talking about that same thing on here last week. No matter the level, seems there's similar issues and concepts.1 -
Easy 2 mile run
30 minutes of Pilates1 -
Thursday.
1hr personal training session, proper leg burner on the stairs. I've been proper on it this week, really focused and able to take everything she's thrown at me. Today though, was hard.
Leg day
I do love leg day, although I've now named it "no pain no gain leg day". Kept my routine the same as the last few weeks but added 1 more rep per set.
Deep barbell squats
8@20/22.5/25/27.5/30/32.5/35/37.5kg/40kg
Deadlifts
3x13@40kg
Superset 1 barbell 13@10kg no rest between sets
Straight leg deadlifts
Sumo squats
Lunges (each leg)
3x1min wall squats
Superset 2 13reps no rest between sides/sets
Donkey kick
Fire hydrants
Leg extensions
Superset 3 13reps no rest between sides/sets, 13 glute bridges between sides
Hip circle
Leg raise
Reverse hip circle
Clams
3x13 curtsey squat to leg raise
3x13 single leg deadlifts to knee raise
Single leg push down level 10, 3x13 no rest between legs/sets
3x13 Standing calf raise 30kg, stretch calves between sets
I also practised my assisted chin up with the band. Could only manage one rep at a time and couldnt get my chin quite above the bar, but I videoed it and my PT was happy with my progress.
1.5mile treadmill run, progressive incline to finish the legs off.
10min deep stretch.
1hr tabata + abs class
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Spin class, 61% Z3, 7% Z4. OHP, bench, hip thrust, low weight, high-ish rep (gradually progressing total volume); dead hangs, modified push-ups. Still trying to figure out what I want to do this Winter, and how to make it a habit.
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45 mins Ballet Barre Fit.
Including:
The Arm Workout From Hell (the instructor has promised us we’ll never have to do that one again. I’ll actually miss it)
Squatting In Fourth Position (well, a wide fourth position, but still)
Pirouetting in Slow Motion (and falling over in fast)
Jumping Around Like Madwomen
The Tour de France of Bicycle Crunches.
This time, not wearing a dinosaur onesie. It didn’t help as much as you might assume.3 -
Isometric stuff for my shoulder rehab
A 30 minutes leg video from youtube. I had to modify a few things and eliminate any arms they used but it felt awesome to work out2 -
60 minutes foam roller/stretching + isometric exercises
60 minutes surfing2 -
I started a new program, Stronger by the Day, so my workout today was a little more complicated than my usual StrongLifts routine. BUT, I am already feeling sorer and more spent than I have from a strength workout in a while. Here's what I did, took approximately 65 minutes (copy + pasted from the app):
Warm up (I only did half the warm up -- there were four circuits and I knew if I did the whole thing I'd be there all day):
1 5 min cardio (elliptical)
2A Scap Push-Ups 2×62B Inch Worms 2×8
Perform 6 reps of Scap Push-Ups, then perform 8 reps of Inch Worms. Once you’ve completed your 8 reps of Inch Worms, rest, and then repeat the circuit. Complete 2 total rounds of this circuit.
Main lifts:
1 Deficit KB Stiff Leg DL 3×12 @ RPE 7-8
Rest 1-3 mins
Perform 3 sets of 12 reps using a fairly hard weight. At the end of your set you should feel challenged, but should be able to complete all reps before reaching failure. Aim to use the same weight as last week if possible, otherwise aim to leave ~2-3 reps left in the tank at the end of your set.
2A DB Walking Lunges 2×12/side2B Band Abducted Goblet Squat 2×20
Rest 1-2 mins between rounds
Perform superset back to back, then rest between rounds.
3 Squat 4×3, then 1×3+ @ 82.5%
Rest 2-4 minutes
Using 82.5% of your Training Max, perform 4 sets of 3 reps, followed by 1 set of As Many Reps As Possible (aiming for 3+).
If you are unable to perform 3 reps with consistent form, drop your Training Max by 5-10lbs next week. If you complete >7 reps, increase your Training Max by 5-10lbs next week. If you hit 3-7 reps, stick with the same Training Max next week.
4A Bulgarian Split Squat 3×15/side4B Inverted Rows 3×94C Suitcase Walk 3x45sec /side
Rest 1-2 mins between rounds
Perform giant set as a circuit, going from movement to movement without stopping, then rest between rounds.2 -
P90X3 Eccentric Upper, 21 day fix 10 min Abs and 20 min on the elliptical2
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Friday.
30min personal training, hills and upper body, yay, just what I needed after leg day yesterday.
Legs, bums and tums- ok my legs are no starting feel put upon and picked on. Someone is enjoying that look of pain on my face far too much.
Pull up work. - continuing in my quest of pull ups. Started with some lightish weight lat pull down variations to wake the muscles up and then moved on to the assisted pull up machine, for pull ups, chin ups and dips. Then tested where I actually am right now with chin ups, failed at level 14/17.
20min incline walk on treadmill, increasing incline by 1 level every minute and speed by 0.1km/hr every 0.25km.
I will almost definitely be doing a piyo workout at some point before bed.2 -
Thur 11/7/19 workout: Full body weight training, 35 min spin bike. (yeah, I'm late)
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I went bouldering yesterday for 100 minutes.
I've been quite frequently this week, so I took it relatively easy. I still built up to attempting a new v4/v5 - after many gos at it, I gave up. I got to the penultimate hold, but couldn't contort my body to the right position at the top. I am reasonably confident I'll get it next time I'm at this gym.3 -
Day 0008:
Stretching
10:00
Elliptical
07:00 - 0.77 Miles
Perfect Squat Machine
3 x 15 - 2(45lbs) + 2(10lbs)
Leg Press
3 x 15 Reps - 4(45lbs) + 2(10lbs) + M(167lbs)
Glute Press
3 x 15 Reps - Each Side - 130lbs
Standing Calf Lifts
3 x 15 Reps - 2(45lbs)
Leg Curl
3 x 15 Reps - 110lbs
Hanging Leg Raise
3 x 15 Reps
Vertical Leg Raise
1 x 10 Reps
Abdominal Machine
3 x15 Reps - 60lbs
Leg Extensions
3 x 15 Reps - 130lbs
Smith Machine Deadlifts
3 x 15 Reps - 2(45lbs) + 2(10lbs)
Stair Machine
03:30
Going to enjoy a weekend off.
Good luck to eveyone else on their goals today!2 -
55 minutes on spin bike. Kind of easy but aerobic effort watching first episode of season 2 of the Jack Ryan series. Kind of a recovery ride.3
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Leg day
Deadlifts - 4-8 reps, 3 sets
Barbell squats - 4-8 reps, 3 sets
Leg extension machine - 4-8 reps, 3 sets
Hamstring curl machine - 4-8 reps, 3 sets
Calf raises on Hack squat machine - 4-8 reps, 3 sets
Abs3 -
Shoulder rehab
30 minutes leg and cardio video1 -
AliNouveau wrote: »Shoulder rehab
30 minutes leg and cardio video
Any crazy looks from neighbors today?0 -
Weights workout in the morning Walk to and from work (plus a nice walk around the factory area, which is big) and a 5k run 24K steps in total2
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55 min elliptical
40 min weight circuits including:
Kettlebell swings
Weighted step ups
Stability ball hip bridges
Incline chest press
Shoulder raises
Mountain climbers
Weighted wall sits
Ball crunches
Stretch & foam roll2 -
3 x 10' on rowing machine, first 10' before breakfast with 2' as CD, rest as 2 x 10' on 2' off in early evening, with last 2' as CD.
On the evening pieces, I let the rating come up a little, to 23-24spm, so averaged 2:24.0. Last 8 minutes of the 2nd piece was at or above my age-estimated max heart rate (heh: so much for age estimates).
Totaled over both AM & PM, 2:36 in Z5, 19:02 in Z4, rest of the roughly 35 total minutes (includes CD & rowing in/out of "rest" interval) was Z3 (mostly) and below (tiny bit). So, call it moderate to high-moderate intensity, I guess.
Checked the DF because of discussion about it here: It's 103. It's really hard to compare the feel with "boatiness" because the nature of the load is different somehow, but I'd say that this feels heavier than my single, to me, more like some bigger boat. (Keep in mind that part of my single is me, and I'm not all that huge anymore
.)
I was thinking of doing some core work today, too, but it's Friday and I think I'll drink a beer and go to bed, instead. 1 -
AliNouveau wrote: »Shoulder rehab
30 minutes leg and cardio video
Any crazy looks from neighbors today?
I was wearing normal clothes haha no legwarmers today0 -
3 mile run and a 30 minute cardio workout. It was a terrible idea to double up on cardio, that 30 min workout was miserable and I probably gave about 50% of what I normally do.3
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30 min stretching/foam roller
met with a trainer today for assessment, am in better shape than I thought - a nice surprise
burpees...
105 min strength training, RDL 5x5 90lbs max, upper body workouts, KB get-ups...1 -
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11/8/2019 workout: 45 min spin bike. (pretty intense, my legs were rubber at the end!)2
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Warm-up 15 minutes, Pause barbell hip thrust 3*5 (3 sec pause), Seated dumbbell overhead press 3*12, Between bench dumbbell squat 3*20, Inverted row 3*10, Good mornings 3*12, Monster walk 3*20, Three minutes of booty blaster. The between bench squat made people look and it's actually a rather tough exercise. I combined it with the Monster walk and legs were toast afterwards.1
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Saturday fun and games
Approx 7 chilly miles cycle to/from bootcamp. Somehow managed to bag myself an 8th place trophy (up from 10), not bad considering my bike is definitely not designed for speed.
Bootcamp, urgh. Think she may have germinated the seeds of the plan for this class during my PT session yesterday when she had me running up and down a hill. Hill repeats plus muscular endurance.
30min rower, high effort, hr up around 150-160
1hr piyo live workout2 -
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75bmin endurance spin ride. On NEW spin bike!
Appears to be 10-30 watts more generous on power output with higher power getting more generous. Think that means I need to do an FTP test (basically a fitness test on a bike that's really hard). Not looking forward to that.
New spin bike is smooth though. Also made to be able to stand up. Yay.2
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