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What Was Your Work Out Today?

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  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    AnnPT77 wrote: »
    9,095 rowing machine meters, spread over 4 x 2k, 2' off/CD, in 3 separate sessions :lol: (stupid logistics). 2:[email protected] 22 and 2:[email protected] before breakfast; 2:[email protected] early afternoon; 2:23.4 at 22 right before bed (that won't go well ;) ). Extra meters are the CD +row-in/out, of course.
    aokoye wrote: »
    <snip
    4x1,500m/5min rest. The goal split was 5k or under. For me what I decided that would be is 2:00 or under. My actual average split across the 4 intervals was 1:58.9.

    Oh, to be young and strong! ;) (And gee, thanks, for making me want fries. :lol: ).
    Same ol' thing -- 30 minutes solid on the rower @ 2:15 pace,
    <snip>

    Or just strong, even. ;) At least this time you didn't bring up 65 degrees and Mt. Lemmon! :flowerforyou:

    Go with the "just strong even" ;) Some of the people who I row with who are in their 50s crush my erg scores.
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    Team erg workout consisted of me doing 65 min on the bike erg while most people were doing the workout I did this afternoon. My first reaction was, "wow this is loud - smooth but louder than I'm used to". Spent the first 30 min working hard and the last 35 min chatting with a friend who I guess had planned on warming up on the erg and then going to the bike.

    The chatting wasn't original in the plans, but spending the last half an hour doing an easy spin was so it worked out and I wasn't alone in the corner :)
  • cropirecropire Posts: 2Member Member Posts: 2Member Member
    I went to Mixed Martial Arts class today (I study Tang Soo Do, Kickboxing, Brazilian Jui-Jitsu, and boxing there), 45 minutes of high-intensity cardio! May be intense but it's worth the pain and sweat! :smiley:
  • Finafoshizzle93Finafoshizzle93 Posts: 140Member Member Posts: 140Member Member
    50 min swim (2750 yards/110 lengths)

    Hoping to do a yoga class this evening.
  • therealmarcelinetherealmarceline Posts: 27Member Member Posts: 27Member Member
    45 full body weights workout at 6:00 Am. I love early morning workouts
  • J72FITJ72FIT Posts: 5,407Member Member Posts: 5,407Member Member
    12/4
    6-7 pm:
    Warmup
    Yoga (10m)
    Core Strength
    Compression - 3 x 10 (30)

    12/5
    6-7 pm:
    Warmup
    Yoga (10m)
    Strength
    Horizontal Push Pull Complex
    Pushup - 34-27-20-14-7 (102)
    Reverse Row - 16-13-10-6-3 (48)
    Cossack Squat - 23-18-14-9-5 (69)

  • firef1y72firef1y72 Posts: 1,577Member Member Posts: 1,577Member Member
    Wednesday

    6am sprint session with PT and her weighted vest.

    30min yoga

    Christmas challenge, 3 rounds of 10 press up/10 squat jump

    PiYo - got my feet off the floor in ceow for the first time, only for a second but both were up

    Zumba
  • jhanleybrownjhanleybrown Posts: 224Member Member Posts: 224Member Member
    60 min endurance spin ride. But noticeably stronger. Pushing the top of target zones reasonably easily. Time to take an FTP test.

    On the less bright side...seem to be on a plateau week despite hitting targets.

    More patience training.
  • AnnPT77AnnPT77 Posts: 13,783Member Member Posts: 13,783Member Member
    Spin class, plus 8,936m rowing machine (includes CD and row in/out).
  • surfbug808surfbug808 Posts: 250Member Member Posts: 250Member Member
    Leisurely one hour swim through some coral areas I hadn't fully explored before. Beautiful and plenty of tropical fish!
  • firef1y72firef1y72 Posts: 1,577Member Member Posts: 1,577Member Member
    Thursday.

    1hr session with trainer. A lot of burpees and squat jumps plus some running (at a for me very fast pace). Followed by upper body trx.

    3.2 mile chatty run with a friend, very easy pace.

    Tabata class + abs
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    Team erg session: 6x10:00/1:30r with varying rates depending on the interval. 13,565m in total.
  • girlwithcurls2girlwithcurls2 Posts: 1,917Member Member Posts: 1,917Member Member
    You guys are exhausting me ;) I just got back into rowing on an erg after 25 (?) years and can last about 12 minutes. I love swimming, but I'm so slow.

    I'll contribute my workout though (mostly because I usually workout in the afternoon, but I wanted to get my Friday workout in early, so I got up at 4:45...): 45 minute weight routine, 60 min water x class. I feel fantastic now, but I'm wondering what 2:00 is going to look like this afternoon!!
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    You guys are exhausting me ;) I just got back into rowing on an erg after 25 (?) years and can last about 12 minutes. I love swimming, but I'm so slow.

    I'll contribute my workout though (mostly because I usually workout in the afternoon, but I wanted to get my Friday workout in early, so I got up at 4:45...): 45 minute weight routine, 60 min water x class. I feel fantastic now, but I'm wondering what 2:00 is going to look like this afternoon!!

    Erging is exhausting - or at least it can be. I was significantly more more worn out this morning than after my half marathon erg last Friday. My first time erging after not doing so for six months was, less than enjoyable. I'd imagine it'd be much worse after 25 years not doing so!
  • jm_1234jm_1234 Posts: 142Member Member Posts: 142Member Member
    (A) Day: 4 sets and 8 reps of each 2-0-1-0 tempo, No rest during a circuit, Water break between circuits, 30 minute zone 3 cardio after, Cutting phase

    Circuit 1:
    Db bench
    Standing Db Curls
    One Arm Push Up
    Lat Pull Down

    Circuit 2:
    Cable Curls
    Machine Seated Row Top Grip
    Weighted Dips
    Machine Seated Row Bottom Grip

    Circuit 3:
    Triceps Rope Pull Down
    Hanging Leg Raises
    Single Arm Cable Chest Fly
    Bench V-Up/Jack Knife Crunch

    Circuit 4:
    Pull Ups
    Db Squats

    Cardio:
    Treadmill

    (B) Day is similar but shoulders instead of chest/tri work and stationary bike HIIT instead of the treadmill
    edited December 2019
  • firef1y72firef1y72 Posts: 1,577Member Member Posts: 1,577Member Member
    Friday

    30 session with trainer. Burpees were involved along with an attempt at running while pulling her along with her band

    Legs bums and tums - just a little bit painful

    3km treadmill run

    30min beachbody on demand yoga retreat - week 2 core
  • Finafoshizzle93Finafoshizzle93 Posts: 140Member Member Posts: 140Member Member
    40 min elliptical

    Weight circuits

    14 pushups
    16 bicep curls
    8 arm rows
    Repeat 4x

    20 bench dips
    14 chest press on machine
    15 elevated hip thrusts
    Repeat 3x

    8 dumbbell shoulder press
    15 med ball slams
    Repeat 2x

    20 toe touches
    26 Russian twists with 10 lb
    Repeat 3x
  • surfbug808surfbug808 Posts: 250Member Member Posts: 250Member Member
    Still weak, but am over my cold.
    15 min stretch in the morning
    30 min stretch/warm-up at the gym
    5 min rowing machine + burpees
    60 min with personal trainer
    10 min cool down

    I plan on swimming tomorrow though!
  • AnnPT77AnnPT77 Posts: 13,783Member Member Posts: 13,783Member Member
    Another 8,892m on the Concept 2 rowing machine.
    You guys are exhausting me ;) I just got back into rowing on an erg after 25 (?) years and can last about 12 minutes. I love swimming, but I'm so slow.

    <snip>

    @girlwithcurls2, 12 minutes is great: If you enjoy it, keep it up, and both endurance and speed will improve - probably quite rapidly, as you've done it in the past, and are otherwise active. A lot of us on-water rowers break up the erg sessions into pieces of varying lengths with breaks, anyway, as you may know, so that's always an option. You may also already know this, but there are lots of great training tips and workout suggestions on the C2 website (https://www.concept2.com/indoor-rowers/training).
  • happysquatterhappysquatter Posts: 55Member, Premium Member Posts: 55Member, Premium Member
    Squats.
    My name sorta gives it away

    Followed that up with overhead press and Deadlifts plus Chin ups

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