What Was Your Work Out Today?
Replies
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hamstrings/ bis and abs 45 minutes and out. Get in, get pumped and get out.3
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20 mins elliptical
35 mins treadmill
50 mins strength training
20 mins moving boxes2 -
Sunday: 35 mile gravel ride. First time outside in a while. Have to get out more. My fitness was great from indoor but I was technically terrible on any trail that wasn't flat and even. LOL. Just so hard to motivate to get outside in the dark wet PNW winter.
Monday: 60 min spin with Z3 intervals.2 -
Warm-ups/cool downs 40 min total including activation exercises, planks, burpees
80 min strength training: pull-ups, bench-press, abdominals, KB get-ups
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I went scuba diving cover the weekend. The first dive was at most 30 cm visibility; the second was a lot nicer at 1.5 metres. (It was murky near the shot, as the shot was trapped under a bit if wreck and we needed to drag it to get it free.)
Yesterday, I climbed for 100 minutes. It was a very good session. I got a lot of harder routes.
My right ring finger hurts under load. I think I will take two weeks off climbing to give it time to recover. An A2 pulley injury would mean a lot more than two weeks off, so I think this is prudent.1 -
1/20
1-2 pm:
Warmup
Yoga (10m)
Strength: Vertical Push Pull Complex EMO6M (30m)
Dip - 12-10-7-5-2 (36)
Pull-ups - 12-10-7-5-2 (36)
Jump Lunge - 16 x 5 (80)
Single Arm DB Overhead Press - 4 x 8 @35lbs/45lbs/50lbs
1/21
6-8 am:
Strength: GTG HSPU
HSPU - 5 x 2 (10)
6-7 pm:
Strength: Weighted Pullups (Week 2)
3 x 5 @30lbs (15)
3 -
30 minute Leslie Sansone walking workout.1
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1/20
Near death with my trainer
1/21
25 minute tabata intervals on the max trainer
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shoulders
military press
1*20 - bar
1*12 - 135
4*12 - 185
DB Press
5*12 - 90
upright wide grips rows
4*10 - 155
individual slide lat raises
5*12 - 80
bendover lat raises
4*12 - 55
Biceps
Straightbar Curls
5*12 - 115
DB curls
4*10 - 60
Concentration Curls
4*15 - 30
Abs
Cardio 20 minutes1 -
60 minutes of rower again. Harder today. Did simple but effective workout. Did 25 hard strokes after a 5 minute warmup, then 25 hard every time my HR dropped to 140. Quite a few calories burned for an hour (around 900+). HR was dropping nicely. Got around 10 or 11 intervals in during the hour. 25 strokes is around one minute sprints.
This is the equivalent of that old football/soccer training game where everyone on the team jogs and the last person has to take the lead with a sprint -- for an hour.1 -
Barbell Squat
Set 1 : 175x3
Set 2 : 195x3
Set 3 : 215x3
Set 4 : 235x3
Set 5 : 255x1
Leg Press
Set 1 : 260x5
Set 2 : 350x5
Set 3 : 440x5
Set 4 : 530x5
Leg Extension with One Leg
Set 1 : 80x8
Set 2 : 80x8
Set 3 : 100x8
Set 4 : 110x8
Lying Leg Curls
Set 1 : 75x8
Set 2 : 85x8
Set 3 : 95x8
Set 4 : 105x8
Rowing
Calorie : 80 CAL
Distance: 1128.0 meters
Speed : --
Lap/Rep : 305.0 Lap/Rep
Duration : 00:11:301 -
30 minutes on the treadmill
90 minutes of legs and abs
15 minutes sauna
15 minutes steam room
Can't wait until tomorrow to hit the core and cardio.2 -
30 mins high intensity elliptical and then free weights for biceps and triceps. Had to be quick today1
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Chest and stomach. Light weight. Starting slow1
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An hour and 15 minutes of hellish intervals just below and at FTP on Zwift. Quoting myself from what I told a friend of mine who is a cyclist, "this is why taking a break for [nearly] a week and then doing the next week's second hardest workout because Zwift is dumb and won't let you go back and do missed workouts in their flexible plans is a bad idea."
I was smart towards the end and ramped the intensity down for the last two 5 min intervals after telling myself, out loud, "don't be a hero".1 -
60 min intervals on a spin bike. First 30 min had 3 x 3 min VO2 max intervals...second thirty had 3 x 5 min tempo intervals.
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Weather permitting, I'm going to do 30 minutes on the elliptical. Nothing crazy, just get my heart rate up a bit.1
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An hour recovery row today @ 18 SPM/2:35 pace (I think). HR never got above 140 and averaged 134, so really nice, slow and controlled. A little over 11.5K meters.1
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Tue 1/21: 105 slow pushups in sets to failure (30, 18, 15, 14, 14, 14), 35 min spin bike
Wed 1/22: 36 min spin bike, 100 slow pushups in sets to failure (32, 16, 15, 15, 22)1 -
Dumbbell Bench Press
Set 1 : 50x5
Set 2 : 60x5
Set 3 : 70x5
Set 4 : 80x5
Barbell Incline Bench
Set 1 : 75x5
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Machine Assisted Dip
Set 1 : 50x8
Set 2 : 40x8
Set 3 : 30x8
Set 4 : 20x8
Set 5 : 10x8
Bench Press Machine
Set 1 : 60x8
Set 2 : 75x8
Set 3 : 90x8
Set 4 : 105x8
Set 5 : 120x8
Machine Fly
Set 1 : 100x10
Set 2 : 130x8
Set 3 : 160x8
Set 4 : 190x8
Set 5 : 220x8
Rowing
Calorie : 160 CAL
Distance: 2300.0 meters
Speed : --
Lap/Rep : 614.0 Lap/Rep
Duration : 00:20:002
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