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What Was Your Work Out Today?



  • sarko15sarko15 Posts: 330Member Member Posts: 330Member Member
    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.
  • ymike7500ymike7500 Posts: 36Member Member Posts: 36Member Member
    P90X3 Eccentric Upper, 21 day fix 10 min Abs and 20 min on the elliptical
  • firef1y72firef1y72 Posts: 1,577Member Member Posts: 1,577Member Member

    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.
  • nighthawk584nighthawk584 Posts: 1,678Member Member Posts: 1,678Member Member
    Thur 11/7/19 workout: Full body weight training, 35 min spin bike. (yeah, I'm late) :)

  • drmwcdrmwc Posts: 309Member, Premium Member Posts: 309Member, Premium Member
    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.
  • CentaurusSoterCentaurusSoter Posts: 426Member, Premium Member Posts: 426Member, Premium Member
    Day 0008:


    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

    Going to enjoy a weekend off.
    Good luck to eveyone else on their goals today!
  • jhanleybrownjhanleybrown Posts: 224Member Member Posts: 224Member Member
    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.
  • flotek72flotek72 Posts: 498Member Member Posts: 498Member Member
    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
  • AliNouveauAliNouveau Posts: 34,733Member Member Posts: 34,733Member Member
    Shoulder rehab
    30 minutes leg and cardio video
  • flotek72flotek72 Posts: 498Member Member Posts: 498Member Member
    AliNouveau wrote: »
    Shoulder rehab
    30 minutes leg and cardio video

    Any crazy looks from neighbors today?
  • LolinloggenLolinloggen Posts: 384Member Member Posts: 384Member Member
    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 total
  • Finafoshizzle93Finafoshizzle93 Posts: 142Member Member Posts: 142Member Member
    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 roll
  • AnnPT77AnnPT77 Posts: 13,793Member Member Posts: 13,793Member Member
    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. ;)
  • AliNouveauAliNouveau Posts: 34,733Member Member Posts: 34,733Member Member
    flotek72 wrote: »
    AliNouveau wrote: »
    Shoulder rehab
    30 minutes leg and cardio video

    Any crazy looks from neighbors today?

    I was wearing normal clothes haha no legwarmers today
  • ShortgirlrunningShortgirlrunning Posts: 509Member Member Posts: 509Member Member
    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.
    edited November 2019
  • surfbug808surfbug808 Posts: 250Member Member Posts: 250Member Member
    30 min stretching/foam roller
    met with a trainer today for assessment, am in better shape than I thought - a nice surprise
    105 min strength training, RDL 5x5 90lbs max, upper body workouts, KB get-ups...
  • hobbitses333hobbitses333 Posts: 469Member Member Posts: 469Member Member
    Yesterday knocked 1 min 14 seconds off my 5000 m row. Felt so good I did another 1000m at relaxed pace just cpncentrating on technique. Did a familiar swiss ball core routine and 10 mins step ups 1 min and 2 mins alternating.
    Feeling it today! Rest day.
  • nighthawk584nighthawk584 Posts: 1,678Member Member Posts: 1,678Member Member
    11/8/2019 workout: 45 min spin bike. (pretty intense, my legs were rubber at the end!)
  • Anna28518Anna28518 Posts: 485Member Member Posts: 485Member Member
    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.
  • firef1y72firef1y72 Posts: 1,577Member Member Posts: 1,577Member Member
    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 workout
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