What Was Your Work Out Today?
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Two a days today
AM - Leg Day - set pr on deadlift (315x3; couldn’t pick it up off the ground 4 weeks ago) Started trying to build muscle in my left quad (tore acl in 2000 never properly rehabbed it)
PM - 25 Min Elliptical HIIT - 1 on, 1 off followed by a 20 minute core circuit3 -
67 min on zwift with a ton of power meter drop outs. I was not impressed. The thinnest of silver linings is that it was meant to be a very easy ride.1
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75 minutes climbing.
I fancied doing longer, but I mis-timed it and got to the gym at 8.30 p.m. - it shuts at 10. I worked from home, due to my boiler needing a repair. I don't walk as much when I work from home, meaning I'm more sedentary than I'd like during the day.
This was an OK session. I didn't go all out, but got loads of the easier climbs. (Some of these were new routes to me.) I was pretty much the only person at the gym.2 -
Just a quick 22 minute jog in a lovely light drizzle of rain 😊2
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t250
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3.69 Miles in 40mins in the rain best run of the year to date2
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Ringfit sets core,abs, arms and chest2
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Monday
Day 1 of my intensive bootcamp week with trainer. Still not quite 100% so shes going easy on the cardio and more in the muscular endurance.
1hr PT session, full body muscular endurance with trx, plus some boxing and running. She is getting seriously fussy about hand/leg/body position, which means that these are getting tougher and tougher
30 min tabata class
45min barbell class. I was going to go light anyway but decided to mix things up and use dumbbells instead of the bar (and a plate for goblet squats instead of barbell squats). Definitely works the muscles in a different way and some of it was more challenging. She is always making me use different types of equipment anyway, so think I might use the dumbbells every other week.
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1/7
6-7 pm:
Warmup:
Yoga (10m)
Strength:
Horizontal Push Pull Complex EMO6M (30m)
Pushup - 34-27-20-14-7 (102)
Reverse Row - 16-13-10-6-3 (48)
Cossack Squat - 16 x 5 (80)
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morning walk with my dog, evening walk with my dog.2
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Heading in for leg day and rowing! Let’s goooo3
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I've upped my rowing this week (10K a day), but I wanted to work some fast intervals. Didn't have a lot in mind starting out today except to do some speed work and also 10K. Ended up settling on doing a 4K warmup, then "Power 10s" followed by slow rowing until my HR settled back down to 150. Only got 6 of them in, LOL. Had to let my SR drop down to 15 at the end just to bring the HR down to 150, which is pretty sad, but it's where it's at right now.
Anyway, mission accomplished. Got the 10K in and got some speedwork in, though 6 Power 10s is a bit less than I hoped for! But I did like this workout. Might do it again soon on Tuesdays.
I did see some 1:30s in there but most of the intervals were around 1:45ish and the rest of the row was slow -- 2:26 or so to start, by the end, 2:40s just to bring the HR back down to earth.
This is a nice training piece to train the body to reuse lactic acid and for lactic acid tolerance.
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today 1/7: Spin bike x 30 min, full body weight training in the morning.
Spin bike x 40 min this afternoon.2 -
Zwift's "intermittent" workout while watching Big Fat Quiz of the Decade (well part of it). 61 minutes, the first three intervals were tempo and the last three were three sets of six 30sec sprint/30sec rest intervals. I remember once upon a time someone said that if you can watch TV/a movie while working out, you're not working hard enough. They clearly haven't had enough practice watching TV while working out
Felt better than I thought it would, but I definitely feel it in my quads (those sprint intervals). It turns out, while I think the TrainerRoad plans are far better designed than the Zwift ones, I'll actually do the ones on Zwift. Yay gamification.2 -
Crazy Tuesday
Day 2 of my intensive week with trainer.
60min stair workout, lots of muscular endurance for the legs
30min yoga
45min zumba
45min insanity
50min boxercise2 -
1/7
6-7 pm:
Warmup
Yoga (10m)
Strength
Handstand Pushup - E2MOM (30m)
1 rep every 2m (15)
*Bonked at the 10th rep. Just did't have it last night. Next time...2 -
Walking, walking and more walking.....1
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35 minutes shoulders/legs and 25 minutes elliptical afterwards
Dumbbell lunges
Dumbbell lateral raises
Leg Presses
Dumbbell upright rows
Leg Curls
Dumbbell standing presses
Barbell Squats1 -
Today 1/8: 100 pushups (40,20,20,20) , 40 min spin bike1
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RPM Spinning class - 45 minutes then walk in swimming pool for 15 minutes.1
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