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What Was Your Work Out Today?

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  • MikePfirrmanMikePfirrman Member Posts: 1,954 Member Member Posts: 1,954 Member
    3rd day or rain in Tucson so the deck rowing was out! I can't handle wet and in the 40's any longer. I think my body has already gotten used to Sunny 70s! Tomorrow is supposed to be normal nice again.

    Did 20 minutes W/U on the AD Pro, then 20 around as hard as I could sustain (not quite but close) -- 254 Watt Average. HR got up to over 90% Max so it was hard enough.

    Ended with 15 minute C/D on bike.

    Tomorrow have a doc appointment so if I'm out of commission for a week, that's why. Minor medical issue but needs attention. Infected sweat gland, which doesn't go with my penchant to get really sweaty -- not at all! Likely have to eventually have it dug out of my arm. Hopefully not tomorrow, but right now it's like a golf ball under the arm and very painful (and I have a pretty high pain tolerance). Depending on how it goes, I'll either be back at it on Sunday or take next week off.

    For the rowers out there -- one of our oldest members in my Indoor rowing club (a lady over 80 years old) just posted up an hour row in the World rankings today - 2nd for the year for an hour row -- 10060m or so. She's only one of two that has done it that is a female over 80 years old. She's prepping for the BIRC soon (the British Indoor Rowing Championships). That's badass.
    edited November 2019
  • therealmarcelinetherealmarceline Member Posts: 37 Member Member Posts: 37 Member
    On Thursday I do a 45 min full body workout with dumbbells at a little studio 15 min from my house. Its not crazy strenuous but it starts at 6:00am so I can get back home in time to get everybody off to school. I'm tying to work on being consistent and I almost never miss a Thursday!
  • Whydahdad71Whydahdad71 Member, Premium Posts: 239 Member Member, Premium Posts: 239 Member
    Today I was exhausted so I did the following:
    Bent-over Barbell row
    Bench press
    Tricep pushdowns
    Curls
    Leg extensions
    Leg curls
    Seated Calf presses
    Pull ups
    Stretching
    Then back home.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Thursday

    1hr stair workout with trainer- lovely leg burner. So much pain.

    3km run with a friend - very easy pace for me but I was pushing her out of her comfort zone

    Tabata plus abs - absolutely brutal
  • AliNouveauAliNouveau Member Posts: 35,954 Member Member Posts: 35,954 Member
    Wrangling 11 eleven year olds at the museum today plus the 3km round trip walk to the subway.
    Now rehab stuff
  • frksfraufrksfrau Member Posts: 108 Member Member Posts: 108 Member
    I warmed up on the elliptical machine then a body pump class.
  • riffraff2112riffraff2112 Member Posts: 1,596 Member Member Posts: 1,596 Member
    Just a typical shoulder workout (overhead press and upright row). kept it simple today
  • nighthawk584nighthawk584 Member Posts: 1,959 Member Member Posts: 1,959 Member
    Today: 120 pushups, (40,20,20,20,20) & 55 min spin bike
  • jhanleybrownjhanleybrown Member Posts: 229 Member Member Posts: 229 Member
    Easy Spin and yoga.

    Need a solid week of discipline before a brief but needed Thanksgiving break from calorie counting.
  • Finafoshizzle93Finafoshizzle93 Member Posts: 152 Member Member Posts: 152 Member
    50 min swim (2750 yards)
  • J72FITJ72FIT Member Posts: 5,590 Member Member Posts: 5,590 Member
    11/21
    6-7 pm:
    Strength
    Pull-up - E2MOM (18m)
    5 rep every 1m10s (75)

    11/22
    Conditioning
    Stationary Bike Intervals
    Warm-up - 5m
    Intervals - 10s High 50s Low x 10 (10m)
    Cooldown - 5m

  • BrianSharpeBrianSharpe Member Posts: 9,042 Member Member Posts: 9,042 Member
    Stronglifts 5 x 5 A & 30 min TrainerRoad sweet spot ride
  • CentaurusSoterCentaurusSoter Member Posts: 429 Member Member Posts: 429 Member
    Day 0022:

    Stretching - *Keep Same*
    11:30 - Basic Biking + Uppper

    Treadmill - *Keep changing it up*
    03:00 Minutes - 0.44 Miles
    Both calves threatened cramps today. Increasing salts, resuming supplements, etc. Doing calf specific stretches helped some, but I think leg day is just taking a toll on my running potential.

    Bench Press - *Maintain, full rep sets*
    01 x 10 + 5 Singles Reps - 150lbs (Miscounted as I loaded plates)
    01 x 10 + 5 Singles Reps - 135lbs
    01 x 10 + 5 Singles Reps - 135lbs
    These final 5 sets are just me able to do 10 without stopping, taking a 5-10 second break, then finishing the last 5 reps as I can in 1-2 rep sets until I hit 15 total. Usually takes half a minute or so. Not really a full set pause. Accidentally loading up 150lbs instead of 135lbs and doing 15 reps of that really kicked my butt. Sets 2 and 3 were so much lighter, but felt like I was starting much reduced from where I should have been. Still, progress is progress.

    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.
    Nothing of this changed from last Arms Day.

    Tricep Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 125lbs - This really felt like I was actually working hard to do these sets. The Tricep Press has been one of the easier exercises I've been doing. Going to 125lbs felt taxing in a good way.


    Bicep Curl - Fixed Bar Weight - *Maintain 02 Weeks*
    03 x 15 Reps - 45lbs - Exhausted. Barweight Curls really made me feel the workout. So much better than that awkward machine. Had to bring grip out wider to avoid a pain in wrist closer in. I'm a wide person, so narrow grips can be awkward anyway.


    Row Machine - *Maintain 02-04 Weeks*
    01 x 15 Reps - 100lbs
    01 x 10 + 05 Reps - 100lbs
    01 x 05 + 01(10) Single Rep Sets - 100lbs
    Final set I had to set, pause, reset, pull, etc. 100lbs on this machine is tough.


    Leverage Shoulder Press - *Maintain 02-04 Weeks*
    03 x 15 Reps - 60lbs - Felt a bit heavy. Might reduce to 50 or 55lbs. Was able to do moslty slow and steady 15 rep sets without issue, but I certainly felt it. Good, but taxing.

    Cable Row - *Maintain 02-04 Weeks*
    03 x 15 Reps - 115lbs
    Finally felt like I was struggling against something in these rows. 115lbs feels good. 104lbs Felt too easy. Going to continue this set/weight and keep on rowing.

    Abdominal Machine *Increase to 65lbs for 04 Weeks*
    03 x 15 Reps - 60lbs - Good and steady sets at proper weight.
    No funny tingling feeling risking a cramp during these sets today, which is nice. Not feeling as if I am going to cramp is Core progress in my book.
    Might increase on Monday.


    Closed Grip Shoulder Press - *Replace with Incline Bench Press @ 125lbs*
    03 x 15 Reps - 65lbs - This sucked. Flat out. Leverage machine must have worked the muscles the closed grip press usually worked.


    Cable Lat Pull Down - *Maintain Weight for 02-04 Weeks*
    03 x 15 Reps - 110lbs - Today was a harder day than normal for sure. I replaced the lat machine with the cable pull version. Felt better, more taxing, etc. Good core feel during exercise. Felt a bit weird in shoulders during.


    Assisted Pull Ups - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Proud of my form during these.


    Assisted Dips - *Continue to try and improve @ 200-220lbs Assisted*
    01 x 10 Reps - 220lbs - Feeling good being able to get this done. Arms felt dead by this point in workout.


    Tricep Rope Press - *Maintain and Improve*
    03 x 15 Reps - 44lbs - I am seeing a lot of progress by the tail end of my workout. I was able to do all but the last set without pausing. Final set I had to slow pull the last 5 reps. Progress, in a nutshell.

    Week Three's last Arms Day. Feeling strong, weak, exhausted, proud, pleased, etc.

    Leg Day tomorrow. Good luck to everyone else!
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Team erg practice 4x12'/2' rest trying to stay between 65-75% of my max HR.
  • jhanleybrownjhanleybrown Member Posts: 229 Member Member Posts: 229 Member
    45 min spin with 3x9 min intervals with zone 3 (80% FTP) and zone 4 (100% of FTP). Felt great although last interval harder.
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Friday.

    60min boxing session with PT, well not just boxing there were squats, there was running, there were press ups, then there was 15min of abs.

    3km run as per my training plan. Tried to push the pace today

    45 legs bums and tums class
  • auburngirl06auburngirl06 Member Posts: 153 Member Member Posts: 153 Member
    6.2 mile run took 65 mins. One week left til my 10k race and feeling pretty good about it. Hoping to get in 21 day fix extreme Pilates session in after work.
  • nighthawk584nighthawk584 Member Posts: 1,959 Member Member Posts: 1,959 Member
    today: 100 pushups (40,20,20,20) , 40 min spin bike
  • JimDewJimDew Member Posts: 1,011 Member Member Posts: 1,011 Member
    ms1wqhuszobk.jpeg

    Looks like enough for today
  • sharptinasharptina Member Posts: 3 Member Member Posts: 3 Member
    10km trail run with 580m of elevation!
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