What Was Your Work Out Today?
Replies
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Spin class (I was late for it
), plus the usual high-ish rep, low-weight strength stuff. 2 -
Rest day. 45 min foam rolling/stretching, 30 min walk to get groceries, and a massage
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Thursday
30min session with PT, a horrid mini circuit comprising of a shuttle run, then 3xsquat and press/1xburpee repeated for as long as the shuttle took, all repeated for 20min (plus warm up and cool down/stretc)
Leg day, still working at relatively low weight/high rep, adding 1 rep for each set above what I did last week. Up.to 9 reps for the deep barbell squats and 14 for all other exercises. Will up again next week and then the week after will add weight on and drop the reps back down.
45min tabata class plus 15min abs.2 -
Friday.
1hour stair workout with personal trainer. She had absolutely no sympathy for the fact it was the day after leg day and the doms is in full swing.
Pull up work, I'm slowly but surely seeing progress. After using the lat pull down to activate my lats I managed 3 sets of 4 band assisted pull ups. Moving on to the assisted pull up machine, I added reps to each set in pull ups and chin ups, plus managed a single rep at level 15 of 17, which I failed at last week. Finished the pull up work with 5xnegatives. Then did some assisted dips, fairly easily managing 3x10 at level 12 (level higher than last week).
Mini tri
1km row
7km cycle
2km run
10min deep stretch.
3xdead hangs - still cant hold these for long, but I will get there2 -
45 min powerzone ride on spin bike. First time in new zones on new spin bike. It's great. I've got my zones dialed in now so it was very hard, but also achievable
Main sets were 3x9 minutes. Sets were
6 min zone 4, 3 min zone 5
7 min zone 4, 2 min zone 5
8 min zone 4, 1 min zone 5
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Such a nice day that I brought the rower outside and put on the back deck so my dogs could play and see the sunshine instead of being in a small room with me while I row (one of the few times they are in their crates).
The one is Floyd, my son's Pug/Bichon Frise mix. He's staying with us until my son settles in after a recent move to San Diego. I saved the wrong pic, he was actually smiling in the one. Can't see them really well, but the Tortolita Mountains are in the background. We see them from one side (they are a smaller range North of Tucson) and from a different angle, we see the Catalinas (much more dramatic range that Tucson is known for). The valley is really green for miles below us. I don't have water access but at least I have some lovely views I'll take advantage of this Winter.
Did a 30 minute row, wiped off, then a 25 minute one after. Around 12K total meters.
3 -
90 minutes' bouldering.
This was a great session - really fun. I got around 5 routes I have struggled with in the past. I didn't go up anything new, but it is the most v3s I've got in a single session.2 -
60 minutes of erging broken up into six 10 minute intervals with 90 sec rest. Steady state, variable rate, and the last two had 2 power tens each. I went to my rowing club's clubhouse to erg and they thankfully had this morning's workout up so I just followed that. Less fun by myself than with other people, but we're moving most of our ergs to a better facility, so today's morning erg session was capped and I wasn't willing to wake up early and potentially not be able to erg.3
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Day 0015:
Stretching
08:00 Minutes
Elliptical - *Increase to 0.5 Mile Sprint*
01:45 - 0.25 Miles
Perfect Squat Machine - *Reduce Weight and Hold 02 Weeks*
01 x 15 Reps - 02(45) + 02(25)
01 x 10 + 05 Reps - 02(45) + 02(25)
03 x 05 Reps - 02(45) + 02(25)
Felt this hard.
Leg Press - *Reduce and Hold 02 Weeks*
03 x 15 Reps - 06(45) + 167lb Machine Base
Tired. Felt like a good bit of weight. Near my Year End goal fo 08(45).
Glute Press - *Add, Keep, or Reduce Weight as needed*
03 x 15 Reps - 150lbs - Left Side
03 x 15 Reps - 150lbs - Right Side
Slow and steady reps. This is one of the easiest exercises I do. Might increase weight on Tuesday, but not by much to be safe.
Leg Curl - *Hold and Maintain for 02 Weeks as Needed*
03 x 15 Reps - 110lbs
Felt slight twinge at end 5 reps.
Hanging Leg Raise - *Hold and Maintain Reps*
03 x 15 Reps - Bodyweight
Feels fine. Sometimes get a cramp twinge at end. My core is the worst part to work as a large guy.
Leg Extensions - *Reduce to 150lbs and Maintain 02 Weeks*
03 x 15 Reps - 160lbs
Felt a bit much at this weight.
Abdominal Machine - *Hold and Maintain 02 Weeks*
03 x 15 Reps - 60lbs
Started feeling the cramp twinge in at the end of 02 x 15 Reps.
Standing Calf Lift - *Hold and Maintain 01 Weeks*
03 x 15 Reps - 02(45lbs) + 2(25lbs)
Deadlifts - *Reduce and Maintain 02 Weeks*
01 x 08 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 02 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
01 x 05 Reps - 04(45lbs)
Couldn't find 35lbs plates. Figured I could try and do 04(45) instead. Obviously a bit heavy for my 03 x 15 Reps standard. Switched more to a 05 x 05 rep set and then went on to hit my 45 Rep overall goal. Will reduce and maintain. Felt absolutely exhausted by these. Hands hurt from the grip. Wore me plum out. I think I need a weight belt for the abs for these sorts of things as well.
Abduction - *Increase and Maintain 02 Weeks*
03 x 15 Reps - 110lbs
Odd exercise. Dunno if it's something I'll keep in the mix long term.
Adduction Machine *Increase and Maintain 02 Weeks*
03 x 15 Reps - 110lbs
Odd exercise. Dunno if it's something I'll keep in the mix long term. Felt like it was doing more than the Abduction side.
Vertical Leg Raise - *Continue to Attempt*
02 x 05 Reps
02 x 05 Reps
Welp, another personal milestone knocked out. Grip was pretty sore after deadlifts so I had to stop at 05 reps and reset hands. Still, hanging leg raises on a bar full unassisted. Feels like progress.
So, 2 weeks later and I'm 100% happy with my results and progress in the near term. Gonna basically repeat this and yesterday at the same weights or a little lower for the next 2-4 weeks until I feel confident to move on. Giving some thought to moving to a 5x5 program with 5 lift days. Who knows. Found some good CA Coaches Weightlifting Cirriculum that I'm gonna read over this weekend and incorporate into my workouts.
Good luck to everyone else on hitting your goals2 -
10' rowing machine with 2' CD before breakfast. Then I decided to go really radical and (instead of 2 x 10 at just under 2:30) do 2 x 2k on, at just under 2:30 ( <= that's both literally true, and a rower joke). As always, 2' off (final as CD, middle one as row out, drink, row in).
I remembered that I like doing distance pieces (vs. time) because it's sometimes kind of fun to try to hit a certain number of meters per stroke and it's easier to do this (on my preferred C2 power curve monitor display) on distance pieces. This time, I was trying to hit the catch on the even zeros (1990m, 1980m, and so on down), and succeeding pretty well, especially on the last piece when I dropped the rating and really paid attention.
Still mostly working technique/power (li'l ol' lady definition of power
). Overall, 35:16 of rowing including the CD and row/in out on the rest interval; of which 13:19 Z3, 18:54 Z4, using Garmin's zones, ranges based on actual tested HRmax, not age-estimated. Splits 2:28.7 @ 22spm, 2:26.3 @ 23spm, 2:28.3 @ 20spm, all damper 3/DF 103.
Friday night, odds of doing core work later are non-zero, but small. 2 -
45 min stretching, warm-ups, light cardio before meeting with trainer
60 min with trainer, dead lifts, abs, rhomboids, deltoids
15 min additional strength training on my own, including leg press 3 x 30 x 130lbs with BFR band
Gonna stretch again later...
Before playing a soccer game!
2 -
Friday 11/15/2019: pre-winter yard work & cleanup. Spent 3 hours mowing, raking, clean up. Still not done but I was spent yesterday!2
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5 min walk at fast pace, light weight bicep curls and body weight squats as a warm up.
Cardio: 30 mins on bike using random resistance but maintaining cadence of 80 throughout. 1000m row as quick as possible.
Circuits: 30 sec each of the following with a 1.5min break between each rep x 3
Russian twists with 5kg ball
10kg slam ball
Plank
Weights:
Lat pull down, 10 x 10kg, 10 x 15kg, 10 x 18kgs 10 x 15kg, 10 x kg with 30 sec break between and 1-2 mins between reps
Leg extensions, shoulder press and chest press, similar to above with appropriate weight.
Cooldown: 5 min easy bike and 5 min easy treadmill. Plus a decent bit of arm/leg stretches.0 -
Saturday.
Around 7miles in total cycling to and from bootcamp. Really fun riding along the river today, no way of avoiding the puddles, so I embraced it and just went through them. Managed to move up 2 places as well in the standings on the way back along the river in strava.
Bootcamp - urgh so hard, lots of running. In fact we did one of the workouts she regularly gets me doing, thought I'd got away with it this week. Obviously not....
Run
50 squat jumps
Run
50 press ups
Run
50 sit ups
Run
50 toe taps
Plus death by burpee.0 -
MikePfirrman wrote: »Such a nice day that I brought the rower outside and put on the back deck so my dogs could play and see the sunshine instead of being in a small room with me while I row (one of the few times they are in their crates).
The one is Floyd, my son's Pug/Bichon Frise mix. He's staying with us until my son settles in after a recent move to San Diego. I saved the wrong pic, he was actually smiling in the one. Can't see them really well, but the Tortolita Mountains are in the background. We see them from one side (they are a smaller range North of Tucson) and from a different angle, we see the Catalinas (much more dramatic range that Tucson is known for). The valley is really green for miles below us. I don't have water access but at least I have some lovely views I'll take advantage of this Winter.
Did a 30 minute row, wiped off, then a 25 minute one after. Around 12K total meters.
Guy I went to college with took a year off in college to study astronomy at a lab in Antarctica. He took an erg. He took a photo of himself from a distance on an erg on the Tundra. It was so cool. It ended up as a cover photo for US rowing. You should take a drone and do the same shot in the desert!2 -
90 min endurance spin ride. Meant to get outdoors but it didn't happen. 6 long zone 3 intervals.
On the progress side....past the halfway mark on weight loss. Woot! Woot!3 -
Cardio - 3 mile run
Chest workout - bench press, incline and decline bench, pushups, pec flys3 -
Today 11/16/19: 110 push-ups, 42 min spin bike2
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I walk to my gym(roughly 15 minutes one way) so I count that as a warm up
Strength Training:
Leg Press
Plank Row(I love rows, and this was a new exercise for me, I think I will soon come to love this when I get better at it)
Hip Thrusts w/ Smith Machine(easier than I thought they would be!)
Shoulder Press
Alternating Leg Mountain Climbers(These were uncomfortable, debating if I should do these again)
Cardio:
21 mins
00:00-01:30 = 12 incline, 3.3 speed
01:30-02:00 = 6 incline, 3.3 speed
02:00-03:00 = 6 incline, 5.5 speed
03:00-04:00 = 6 incline, 3.3 speed
04:00-04:30 = 12 incline, 3.3 speed
04:30-05:00 = 6 incline 3.3 speed
x4
12:00-14:00 = 6 incline, 3.3 speed
14:00-16:00 = 15 incline, 3.3 speed
Automated Treadmill Cooldown(5 minutes)
Walk home 15 minutes(I try my best to speed walk since I’m extremely sweaty afterwards and can’t wait to take a shower)!2 -
Outdoor run: 6.7 miles, 60 mins, 944 calories
Sunny, bright blue sky, but only 33 degrees!
It was exhilarating... 4 -
Warm up:
5 min lateral helix machine
100 crunches (2x50)
Chest flies (10 lb weight in each hand)
StrongLifts workout B:
5x5 squats (95 lbs)
5x5 overhead press (45 lbs)
1x5 deadlifts (75 lbs)
Accessory/cool down:
45 sec each side walk around the gym holding what I think is a 50 lb (?) dumbbell (suitcase walk)
3x10 ab crunch machine (level 5)
15 min elliptical2 -
Sunday.
Right so today was supposed to be an active rest day, but I was struggling mentally and some friends asked me to go on a run with them to help clear my head.
20min yoga for runners
4mile run2 -
12 k run2
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Outdoor trail run: 8 miles, 80 minutes, 1200 calories, in 46 degree windy weather.2
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My normal 90 minute cardio at the gym turned into 2 hours today as the wife wanted to spend X-tra time in the sauna. I don't want to upset her and tell her the difference between a 90 minute cardio session and a 120 one is quite a bit different!! Around 40 minutes on the rower, 15 minutes on the Endless Rope Machine, 30 minutes on the Stairmaster, 30 on the Spinner and some other stuff like some KB swings, pushups (around 100) and overhead presses.
Legs were pretty tore up before I even got out of the gym. Got home and did windows and some other work around the house then we jumped in the pool (it's like 65 degrees!) and then in the hot tub. It was as good as an ice bath, honestly. I'm working on cold tolerance at the moment -- really supposed to help with inflammation.2 -
I lifted yesterday. I went light on bench, just under 2*bodyweight for deadlift, for 2 sets of 5 for the DL. I also did some hangboard stuff and some facepulls.
Today, I did:
Yoga for some time (I didn't accurately time it.)
15000 steps
75 minutes bouldering - a good session. I got a few new routes.
30 minutes swimming.1 -
Maybe 60 min leisurely ocean swim (didn't time it accurately) alternating with walking between lagoons
Stretching before and after
Considered my active rest day
2 -
Day 1 of Insanity. I’m dying! 😂2
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Just my rehab stuff today. I noticed a great difference in my range of motion and the exercises make it feel good so I did lots today4
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Sunday 11/17: 65 minute, 4 mph walk & 110 pushups.1
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