What Was Your Work Out Today?
Replies
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Back and biceps today:
Barbell bent over rows
Machine assisted Pull ups
Dumbbell incline curls
Dumbbell curls
Cable seated rows
Barbell deadlifts
Lat pulldowns
20 minutes elliptical3 -
My second day giving weights a go, I'm still not sure what I'm doing really but I was told to try and progress like this and alternate the two. I couldn't go any heavier without a spotter, this was risky enough with my strength levels!
Bench Press 2x10 20kg
Preacher Curl 2x10 20kg
Bench Press 2x10 25kg
Preacher Curl 2x10 20kg
Bench Press 2x10 30kg
Preacher Curl 2x10 20kg
Bench Press 1x10 35kg
Preacher Curl 2x10 20kg
Bench Press 1x10 40kg
Preacher Curl 1x10 25kg
Bench Press 1x8 45kg
Preacher Curl 1x10 25kg
Bench Press 1x4 50kg
Preacher Curl 1x10 25kg
Bench Press 1x1 55kg
Bench Press 1x1 60kg3 -
60 minute row today -- 12K meters roughly. Did a fairly nice job of keeping the HR in check until the last five minutes or so. I was right at 2:30 pace (really slow) and wanted to make sure that I hit 12K meters, so I sped up just a bit at the end. Around 890 calories and 153 Avg HR.
First time in a while I've hit 50K meters in a week, even with one day off. Next week, looking for 60K+ Meters. Going to get in 200K plus this month I hope. Looking more for like 250K.
While rowing is going good, lifting has been non-existant. Didn't get to the gym last night. Need to work on that. Two lifting sessions are a must for me. Otherwise, rower body (which isn't pretty!). Your lats, traps, back, legs, biceps and abs get developed more than the glutes, chest and shoulders. Need to work on evening things out more!2 -
Friday.
60min session with trainer, last PT in my intensive week. There was some boxing, quite a bit of running, some skipping, squats and press ups. Lots and lots of press ups. Think I may finally be fully recovered from the flu. Today I was out of breath from working hard instead of being ill and finally managed some half decent running.
45min total body conditioning class. Lot of focus on the bottom today.
30min intense cardio intervals, going between high intensity and recovery on the rower, bike and ski arg. Stupid Garmin kept buzzing that I was in the max zone (I set it to alert when my hr was shooting up earlier in the week). Dont think it realised that was where I was trying to get it today.
30min yoga flow, plus a deep stretch including my homework quad and glute stretches.2 -
Squats - 3 sets 20 reps
Lunges - 3 sets 20 reps
Glute bridges- 3 sets 20 reps
Leg lifts - 2 sets 20 reps
Reverse crunches - 3 sets 20 reps
Crunches - 3 sets 20 reps
Bicycle crunches - 3 sets 20 reps3 -
Wake-up stretches
Head to the gym
Warm-up, rowing machine, burpees
60 min session with trainer... always some abs, bench press, assisted lat pull-ups
Another 75 min for PT exercises, including barbell squats, balancing exercises, threw in more abs in between
finishing with burpees again
20 min on elliptical just for the extra cardio
cool-down/stretches
I did a longer session today because my soccer game tonight was cancelled, and wanted to get more legs and cardio in.
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90 minutes' bouldering.
A good session. I found a V3/v4 out of a cave, ending in a top out. Normally I need to grade down for cave routes, but I got this one first time. I enjoyed it so much I did it a few times. (It is probably over-graded, but it is still a fun climb.)1 -
Pretty boring, but I've been hopping on the treadmill at work during my afternoon break. Mostly just a fast walk since I'm in work clothes, but I go fast enough to break a fairly good sweat before my short break is over. My Garmin device doesn't seem to track my pulse well enough, so it doesn't give me "intensity minutes" most of the time. Oh well. I'm getting them.1
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Sat 1/11: 100 slow fully extended arm pushups in sets to failure (30,17,14,14,12,13), 33 min spin bike1
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Morning Les Mills BodyPUMP class with my fiance.1
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Saturday
Total 4 miles cycling to and from bootcamp
Bootcamp - a "fun" circuit based class which including dragging the instructor along using a combination of trx and tyre.
30min yoga1 -
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?
For the past two weeks I've been doing their interactive FTP builder plan (or whatever it's called). I have done a few races and group rides but mostly I either do workouts or do unrestricted riding. I really don't enjoy races but I like the group rides and group workouts.1 -
Today was 12km rowing sweep. It had been way too long since I'd rowed sweep, as was evidenced by some rather amusing (read, rather frustrating) issues that cropped up. It'll get better over the next few weeks.1
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Chest and back day - doubled up on preworkout and didn’t quit until I couldn’t lift anymore2 -
45 min soulcycle
10 min arm circuit with weights
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Snowshoeing, hiking the hillsides.
2 -
Ocean swim under cloud and through chop.
Easy-going strength training at the gym (KB get-ups, weighted back extensions, farmer's walk, abs)
The usual warm-ups/cool-downs2 -
Sunday.
Last day of my bootcamp week.
3.1 mile run supporting a new runner as she got numerous segment and distance pr
Quick warm up on elliptical then a indoor mini tri workout given to me by my trainer
250m row
6km bike
3km run2 -
Abs, calves and core today. A bit of a recovery session after shoulders yesterday and a sports massage. #winning2
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Ran my first 10k this morning!3 -
Sun 1/12: 104 slow pushups in sets to failure (30, 14, 12, 12, 13, 12, 11) and 35 min spin bike (vigorous)3
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Rest day 🤪 Needed it, I go to the gym 5 times a week. I go for cardio 2 times and strength 3 times4
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90 minutes of cardio today. Stepper for 15, rower for 50, then Endless Rope (for like 10) and Handbike for the rest. Kept the HR mostly in check (average around 139 or so for the duration).2
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Hot Yoga... after a 5 week break from it.
Didn’t pass out or vomit = winning 😅4 -
Tiny little work out at home today, never made it to the gym but I figured something is better than nothing.
10 minutes treadmill
Squats with 10 lb dumbbells 3x12
Shoulder presses 10 lb dumbbells 3x12
Shoulder Arnold presses 10 lb dumbbells 3x12
Dumbbell upright rows 8lbs dumbbells 3x10 (shoulder/elbow were hurting)
That’s it. Felt like too little. I’ll do abs super sets before bed. (Bicycles, leg lifts, crunches)4 -
Active Rest Day
50 Minutes of Yoga...it was my first time every trying it. It hurt so good5 -
70 min Zwift tempo workout (ignore the week/day designation). A mix of intervals that were sub power threshold and at my threshold, the worst being a 14 min one that was about halfway through.
My thoughts were, "well this [the 14 minutes of awful] is longer than my upcoming 1k test", "I guess I'm not doing that 1k tomorrow...", and "for as much as I sweat on the bike my HR is never as high as when I'm doing the same effort on the erg".3 -
2 hours bouldering.
1 hour was a training session. This left me quite pumped. I carried in for an hour afterwards, mainly doing caves and steep overhangs.2 -
day 51 t252
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Mon 1/13: Full body weight training and 35 min spin bike2
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