What Was Your Work Out Today?
Replies
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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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20 min elliptical
10 push ups
30 jumping jacks
6 arm curls (each side) - 20lbs
12 side crunches each side (15 lbs)
Repeat x3
20 tricep kickbacks
12 Pilates sit ups
12 med ball slams
Repeat 3x
12 min sprints (12 sets of 30 sec sprint/30 sec walk) + warm up jog1 -
Didn't get to log my Monday or Tuesday...
Mon:
Warm-ups/cool downs
60 min strength training/lifting (abs and more abs, squats, face-pulls, push-ups)
Tues:
Stretching
Hill hiking
Today:
Warm-ups/cool downs
60 min strength training/lifting (abs again, back, KB get-ups, PT)
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30 min of yoga
50ish min of bike erg - mostly recovery with some "how low can we get our split" sprints at erg practice. Today was 1k day (one of three organized times for that this season) and given that I was so tired this afternoon that I had to take a 3 hour nap, I decided that I wasn't going to do a 1k (especially given that it's optional for me).2 -
Wednesday
30min PT, trx, weighted vest, lots of pain.
50min stretch, strengthen and release (beachbody are no longer giving new rounds for live classes so instructor has put her own twist on piyo, although to be fair she always has)
45min zumba2 -
Tuesday: weights (leg day)
Wednesday: pilates2 -
1/9
6-7 pm:
Warmup
Yoga (10m)
Strength
Vertical Push Pull Complex EMO6M (30m)
Dip - 12-10-7-5-2 (36)
Pull-ups - 14-11-8-6-3 (42)
Jump Lunge - 16 x 5 (80)
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Took yesterday off for Toby (my dog's) Mobility Swim. He's like a Dolphin now!
Today was 10K on the rower again. It was AT day. Not thrilled about it as the wife and I had a few drinks last night at the local over 55 resort. I don't drink much and just a couple drinks makes me feel pretty nautious the next day, but wanted to keep with the schedule so did it.
Unstructured for the most part, did 2K warmup, 2K hard, 1K easier, 1K hard, 1K easy, 1K hard, 1K easy, 1K harder. Easy stuff around 2:30 and harder stuff around 2:10 (some under, some over). Final pace like 2:22.4 or so. Some of the later 1Ks became 700 hard and 300 hardish because I just couldn't keep stroke rate (was shooting for over 22, which seems slow, and it is, but I had the DF up as it's also leg day later at the gym).
Lifting tonight at the gym with the Mrs. Should be easier stuff. Haven't lifted since before X-Mas so it's going to be light today.1 -
In my the middle of studying for exams so I got a 5k walk + 100 squats + 30 seconds of planking in3
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90 minutes bouldering.
The first 40 minutes were horrible. I was pumped; my finger hurt; I fell off the wall on pretty much every climb.
Then something strange happened. I got a hard route, and then sent everything for the last 50 minutes.
There is probably a lesson about warming up properly, which I am almost certainly too stupid to learn.
2 -
Half hour cycling in pelting rain then 40 minutes woodcarving. More bike tomorrow I hope.1
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70 min on Zwift. Not especially exciting, but I got the workout done.2
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Active rest day... a.m. 45 min wake-up dynamic and some static stretching, activation exercises, planks, and later in the day, just did a bunch of slow controlled push-up sets and leg-lifts for fun between cooking dinner and serving.0
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- About an hour and a half's walking, all told, including significant uphill
- Ten minutes of physio in the gym (single leg seated calf raises)
- 45 minute Ballet Barre Fit class, including squats on tiptoe, jumping, a tricep track and an arm track, and two separate core tracks
I keep waking up in the middle of the night with aching calves. Can't imagine why.1 -
Thursday 1/9:
Morning: 100 pushups (50, 30, 20) , 30 min spin bike
Afternoon: 32 min spin bike2 -
Yesterday: 45 min spin
Today: 40 min swim1 -
Thursday
1hr session with trainer. Various fit tests, all of which prove I wouldnt be accepted in to the US marines. Although in my partial defence I still wasnt 100%. After a warm up i did
1mile run
Wall squat
2min push ups
2min burpees
2min sit ups
Plank
No idea what my numbers were, but apparently I'll be repeating in 4 weeks.
Then finished off with some ab work.
Next i took myself off to the gym and did 30min of fairly easy cardio and 30min yoga and a bit of stretching.
Then in the evening i went to circuits.1 -
Thursday: weights (arms/chest)1
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Fri 1/10: full body weight training, 33 min spin bike1
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Skated for an hour this morning
Will curl for 2 hours this evening1 -
70 min on Zwift. Not especially exciting, but I got the workout done.
I love a bit of Zwift. I've not been on it for almost a month now since I changed my garage around and put a hole in my TV but looking to getting back on it in the next few weeks.
Do you do the training sessions or ride alone or join group rides/races?2
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