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)
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 elliptical
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.
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.
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.
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
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.
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.
Replies
Chest workout - bench press, incline and decline bench, pushups, pec flys
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)!
Sunny, bright blue sky, but only 33 degrees!
It was exhilarating...
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 elliptical
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 run
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.
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.
Stretching before and after
Considered my active rest day
Today 45 min recovery ride/spin.
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)
Have not gone to gym today. I am still in bed but getting up now.