What Was Your Work Out Today?

Yesterday 70 min spin with 30 min of it high intensity intervals.

Today 45 min recovery ride/spin.

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.

Cycled for an hour around the villages. Paused midway for a protein bar, watched by this little person

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 class

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.

60 min stretch/warm-ups
75 min strength training, biceps, triceps, upper back, KB get-ups (improving with more weights)! Some PT.

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!

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.