What Was Your Work Out Today?
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Yesterday 70 min spin with 30 min of it high intensity intervals.
Today 45 min recovery ride/spin.1 -
11/15
6-7 pm:
Strength
Horizontal Push Pull Complex
Pushup - 34-27-20-14-7 (102)
Reverse Row - 16-13-10-6-3 (48)
Cossack Squat - 16 x 5 (80)
Core Strength
Low Crow Hold - 3 x 10 (30)
11/16
Yoga
11/18
6-7 pm:
Strength
Vertical Push Pull Complex
Pike Press - 19-15-11-7-4 (56)
Pull-ups - 14-11-8-6-3 (42)
Dip - 12-10-7-5-2 (36)
Cossack Squat - 16 x 5 (80)
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Yesterday, I used a recumbent bike for 35 minutes. Set the resistance pretty challenging for me, an old lady, doing intermittent high and medium intervals.
Have not gone to gym today. I am still in bed but getting up now.2 -
TrainerRoad "Carter" - 45 minutes 75% FTP just squeaked over 25 km1
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Boxing gym - fighter circut - 2.5 minutes / four rounds per station. Included battle-ropes, fighter push-ups, high knees w/overhead med ball, rowers, TRX mountain climbers, KB squat to OH heavy, fire-feet w/Jump, V-Ups, Jacks, planks, jump squats, KB alt swings and skiers over the deck. Some hitting/basic combo's after that. 5-minute abs.1
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Team erg workout - 4x5 min/1 min rest (18-20), 2x7min 1 min rest (at an 18 then 22), 3min at a 24
2 hours, 1 bagel with butter, protein powder of woe (I accidently ordered vanilla instead of chocolate), some unsweetened tea, and two slices of whole wheat bread later...
Weight lifting class - squats, bench press, and deadlifts. My squats and bench are meh. However today's deadlift was 1x5 at 245lbs. Compare this to my squat which is at 115lbs...3 -
Cycled for an hour around the villages. Paused midway for a protein bar, watched by this little person
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After the two hour workout yesterday, was really sore, but the dip in the ice pool helped I think. Wasn't quite as inflammed as I expected to be.
Did 11K meters on the rower out on the deck today. 30 minutes, quick towel off, then a little over 20 minutes just to make it to 11K. Actually supposed to rain the next 3 days here, a real rarity. We'll see if I have to take it indoor tomorrow. I'm enjoying doing "indoor rowing" outside. Nice distraction watching birds.
If you've never seen a Gambel Quail, there are tons of them at my bird feeder. They are like the Geese of the desert. They go in families. In the Spring and Summer, we'd have families of up to 9 feeding at the bird feeder. They eat like chickens. The babies are so cute.
https://en.wikipedia.org/wiki/Gambel's_quail3 -
30min session with trainer. Spent the whole 30min teaching me exercises to activate the lats for pull up, using bands and trx. Then some band assisted pull ups (that I struggled with, as the bar we were using was a lot wider than I'm used to) and dead hangs.
Shoulders and arms. My usual workout with the added rep per set.
Stretch - good 10min stretch session
3km easy run - half marathon training started today
Circuits class1 -
today 11/18: 40 min spin bike, 100 pushups (40, 20, 20, 20)2
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100 minutes bouldering. Another great session.
I really should try harder climbs more frequently. This gym has v1/v3, where I get 90% of them. The next grade is V3/v4 , where I get 50%. I've never tried the grade up from this.3 -
Warm up:
5 min elliptical
2x8 inchworms
StrongLifts workout A (modified for equipment availability):
5x5 squats (100 lbs)
5x5 barbell row (65 lbs)
5x5 chest press machine (60 lbs) (since all benches were taken)
Cool down/cardio:
10 min elliptical
I can only get to the gym at peak times (5pm) so it's rare for me to get all the equipment I need. I'm considering joining a fancy barbell gym but their membership is twice what I pay now. For now I'll substitute where I can, but maybe down the line I'll make the splurge.2 -
Monday, another 3 x 10' rowing machine, with 2' CD or row-out/drink/row-in. 1 x 10' before breakfast, 2 x 10' late afternoon, around the same stats as other recent workouts.
My 64th birthday was yesterday, so the Sunday workout was High Intensity Interval Celebrating: Chocolate tasting, Indian restaurant buffet, brewpub. Back on the normal track today.
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Monday, another 3 x 10' rowing machine, with 2' CD or row-out/drink/row-in. 1 x 10' before breakfast, 2 x 10' late afternoon, around the same stats as other recent workouts.
My 64th birthday was yesterday, so the Sunday workout was High Intensity Interval Celebrating: Chocolate tasting, Indian restaurant buffet, brewpub. Back on the normal track today.
Happy Birthday! Love the "High Intensity Interval Celebrating!" Good workout too 3 -
60 min stretch/warm-ups
75 min strength training, biceps, triceps, upper back, KB get-ups (improving with more weights)! Some PT.
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Happy late B-Day Ann! Indian Buffet and Brewpub sound wonderful! One good thing about intervals!1
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Day 0019:
Stretching - *Keep Same*
09:38 Minutes
Elliptical - *Keep changing it up*
02:25 Minutes - 0.25 Miles
Chest Press Machine - *Maintain, full rep sets*
03 x 15 Reps - 135lbs - Fast/Full Sets, Final 5 reps slowed as exhaustion hit.
Hanging Leg Raise - *Keep Same*
03 x 15 Reps - Bodyweight - Felt good. Worked on breathing and pacing. Fatigued by final 5 reps of final set.
Tricep Press - *Keep Same*
03 x 15 Reps - 120lbs - Felt tired during last set at Reps 10 through 15.
Bicep Curl - Fixed Bar Weight - *Maintain Weight and Sets*
03 x 15 Reps - 45lbs - Exhausted. Barweight Curls really made me feel the workout. So much better than that awkward machine.
Row Machine - *Maintain 105lbs and Sets.*
01 x 15 Reps - 115lbs
01 x 15 Reps - 110lbs - Had to Dropset. Meant to start at 105lbs anyway. My own fault
01 x 15 Reps - 105lbs - So exhausted by this point. Trying to keep form and full sets was tough. Regardless, 105-115lbs from 55lbs on last Tuesday is gains. Should have been 03 x 15 @ 105lbs anyway.
Wide Grip Shoulder Press Leverage Machine - *Maintain Weight and Set for 01 Week*
03 x 15 Reps - 55lbs - Fast and steady sets. Felt good by final rep set where fatigue set in nicely.
Tricep Press - *Increase to 120-125lbs and Maintain Reps*
03 x 15 Reps - 115lbs - Felt easy. Too easy. Steady and solid sets and could have done a lot more at the end. Need to increase weight.
Abdominal Machine *Keep Same*
01 x 20 Reps - 70lbs - Messed up and selected higher weight. Then accidentally did 5 reps more. Started feeling that pre-cramp twinge in core. Dropped weight and made sure to hit reps for final 2 sets.
02 x 15 Reps - 60lbs - Good and steady sets at proper weight.
Cable Row - *Increase Weight and Maintain Rep Sets*
03 x 15 Reps - 104lbs - Felt great, strong, power hungry and able to do more with this machine. I really enjoy the movement and muscle targets the Cable Row gives me. Did fast sets with nary a pause between them. Felt great. This applies again. Need to increase the weight already.
Closed Grip Shoulder Press - *Maintain Weight and Reps for 01 Week*
03 x 15 Reps - 65lbs - Felt good. Final reps of final set had me slowing down and pushing to hit my last 5 reps.
Lat Pull Down - *Maintain Weight for 01 Week*
03 x 15 Reps - 115lbs - Felt easy enough this time around. Crazy how much a few days rest can help the next workout when building muscle. Had to dig deep to finish last rep set.
Assisted Pull Ups - *Continue to try and improve. Return to 220lb Assist. Place earlier in workout*
01 x 10 Reps - 200lbs - Did a full 10 rep set with this. Had to stop at 5 reps and try 1 at a time to finish. Had plenty of half-made attempts, but I never count those. 200lbs assist was so hard to do. Might return to 220lbs for the interim. Problem with this at the end is having no energy left really. Need to put earlier into the cycle.
Tricep Rope Press - *Maintain and Improve*
03 x 15 Reps - 44lbs - This sucked. Tail end of the workout. Just exhausted physically and mentally. But I muddle through. Same days later. Just the worst at the tail end. A lot easier today than it was 2 weeks ago, so can't complain. Really didn't have to dig deep until the final rep set.
Add-On - Incline Bench Press - *Add to Main Workout*
01 x 05 Reps - 135lbs - Had some energy left, figured to try free bar weight presses again. Felt good. Felt tired, but good.
Start of week three. Feeling really good. Tired, but stronger than I was at the start of the month. Had to take an extra rest day yesterday as I stepped wrong over the weekend and my knee was like "how about we just stop working right today?". Feeling good again and at full strength.
Leg Day tomorrow. Good luck to everyone else!2 -
4x superset: 1min jumprope + 10 goblet squats (20lb)
4x superset: 10x105lb machine leg press + 15 vertical knee raise
5x5x75lb back squat
3x6x40lb split squat
3x10x40lb barbell hip thrust
4x10x40 machine hip adductor/abductor (i know they have zero functionality but i'm going for them glute gains)
almost all my workouts are squeezed into my lunch breaks these days so there's no time to piddle around with long cardio warm-ups or ab circuits like i used to. gonna get some yoga in tonight as well.2 -
Tuesday madness.
30min session with trainer - today we used the mini trampoline. My legs were well and truly destroyed by the end. Bouncing on the trampoline, then squat jumps then shuttle run. Absolutely brutal.
Benching - still doing my main sets at lower weight, higher rep, slow paused reps. 3x14@25kg, then did 5 reps each of 27.5/30/32.5/35/37.5/40/42.5/45kg. Finished with incline dumbbell bench, flies and decline dumbbell bench.
20 min yoga for runners, more of a stretch than anything else.
45min zumba class.
15min benchmark run, as part of my half marathon training.
Beachbody on demand insanity max circuit, omg so hard, squat push ups, single leg shoulder push ups....
50min boxercise class, the instructor had got stuck in traffic and hadnt done insanity so had far too much energy.2 -
Spin class and the slowly-progressing light strength sets, as per routine.1
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45 min stretch/warm-up
60 min strength training
30 min stretch/cool-down
hot tub, cold plunge and sauna!0 -
Tues, 11/20: Full body weight training (minimal rest between sets), 30 min spin bike0
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1/19
20 minutes of jump rope.
1 minute with a 1/2lbs rope, rest 15 seconds, 2 minutes with a 1/4lbs rope, rest 15 seconds and repeat 6 times...0 -
Weight lifting class: goblet squats (lord knows how many), OHP, and a bunch of power cleans. I wanted to move up to 115lbs on the power cleans, but ended up doing a bunch at 95 to work on technique and a handful at 115, which was a very good plan.
I saw my physical therapist yesterday for the first time for my current bout of knee issues and she is saying no to back squats for the time being and yes to goblet squats and squats with a hex bar.1 -
We are having quite the Fall weather for Tucson -- 3 days of rain, unheard of for Fall! So with my rower being in the shed outside, I decided to just do an hour on the AirDyne Pro (Assault Bike). It was a SS session, so I didn't push hard the whole time -- held a 178 Watt average for the hour very comfortably.
An hour on an Assault Bike is tedious for sure!1 -
I swam this morning. I'm teaching a Bootcamp class tonight.2
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Wednesday.
Pull up work as given to me by my PT. So activation using bands, band assisted pull ups, trx pull ups and then lat pull down to finish off. Have to say that could really feel the difference doing the activation first. And I am currently suffering with Doms in my back (think from Monday), didnt even know you could get DOMS in your back
7km comfortable paced run, in the dark. Getting a lot more comfortable with running in the dark, still not fully confident but getting there.
PiYo - still love this class and find it so helpful
Zumba - my fun class1 -
Passed out after the Gym. Typing up notes from this morning now.
Day 0020:
Stretching
10:38 - Added in more stretches.
Cardio Warmup:
Treadmill
03:30 - 0.4 Miles - Right Calf started threatening to cramp. Figure potassium must be very low today. Had to stop before getting my mile done. Which really stunk, since I was going at a good clip and feeling great.
Perfect Squat Machine - *Maintain*
03 x 15 Reps - 02(45) + 02(10)
Knee needed a break. Felt good with lighter weight.
Hanging Leg Raise - *Maintain*
03 x 15 Reps - Tired. Felt like this set really worked me today. Will continue to maintain and knock these out.
Leg Press - *Maintain*
03 x 15 Reps - 04(45) + 02(10) + M
Sore Abs, sore hip. Weight felt good. Fast and steady sets.
Glute Press - *Maintain*
03 x 15 Reps - 160lbs Both Sides
160lbs finally felt like I was really working to do 3 sets of these. Will continue to do 160lb sets on both sides.
Leg Curl - *Maintain*
03 x 15 Reps - 110lbs
Could do more weight but I feel like I would be putting myself into the realm of hamstring injury if I do. Prudent to maintain.
Abdominal Machine - *Maintain*
03 x 15 Reps - 60lbs
I do my Ab Work with every workout as my core is my long term concern. 60lbs had the warble of possibly cramping if I overdid it. 60lbs and 03x15 reps seems to be managable.
Standing Calf Lift - *Maintain*
03 x 15 Reps - 02(45) + 02(25)
Felt tight in calves. Had that cramp flag during cardio warmup. Stretched overall really well. Kept on stretching throughout my entire workout.
Vertical Leg Raise - *Maintain*
01 x 10 Reps - Did full set, but felt like I didn't have a good control on my core while doing the lifts. Practice, practice, practice, and some time.
Leg Extensions - *Reduce to 140lbs and Maintain 02 Weeks*
03 x 15 Reps - 150lbs
Dunno about this. 150lbs feels like it might be a bit much on the knees with the way this exercise is designed. Can handle more weight, but seems prudent not to push it.
Deadlifts - *Replace or Maintain*
03 x 15 Reps - 02(45)
This just feels off. Might replace this for a bit and focus on my Squats and Leg Press with Core Work. Feels like if I don't get these right, and even if I do, I'm risking a back injury. Might just reduce to a single set.
Ab/Aduction - Removed Exercise as it was.. off. Tried a new varient of this using a bench and the floor while lifting myself with 1 leg. Felt like it was temping injury.
Cardio:
02:00 - No idea. Had to stop as my right calf really tried to start cramping once I went over 4.5mph. Could not stretch my way out of that cramp.
Overall:
Felt tired, good, and need to work on my exercise order again. Just not as optimal as my Arms Day workout is. Cramping risks kept me alert. Really going to focus on resting, rehydrating, and getting my potassium and protein on this rest day. I do feel good that I hit my exercise reps without having to fully stop and do 1 rep at a time set workouts.
Thoughts:
I am debating switching to a higher-rep Squat, Press, and Crunch set. Maybe something like:
Squat
01 x 20 Reps
Leg Press
01 x 20 Reps
Glute Press
01 x 20 Reps
Abdominal Machine
01 x 20
*Increase Weight*
Squat
01 x 20 Reps
Leg Press
01 x 20 Reps
Glute Press
01 x 20 Reps
Hanging Leg Raise
*Increase Weight*
Squat
01 x 20 Reps
Leg Press
01 x 20 Reps
Glute Press
01 x 20 Reps
Abdominal Machine
01 x 20
Just an idea.
Good luck to everyone else!1 -
Wanted to go for a walk but the physio spot after me cancelled so I got extra time
So rehab exercises and I'm pleased to have made progress. Goal achieve with one range and almost achieved with the other!!! I didn't think this possible last week3 -
45 min elliptical
30 min weights including:
KB Swings
Burpees
Lunges
Walking lunges
Leg curls
Clamshells
Bosu ball squats
Stretch & foam roll1
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