What Was Your Work Out Today?
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1/27
6-8 am:
Strength: HSPU Progression
*Matching each HSPU with a pull-up…
Week 1, Day 1
2-1-1-1-1
6-7 pm:
Strength: Horizontal Push Pull Complex EMO6M (30m)
Pushup - 34-27-20-14-7 (102)
Reverse Row - 19-15-11-7-4 (56)
Cossack Squat - 18 x 5 (90)
1/28
6-8 am:
Strength: HSPU Progression
*Matching each HSPU with a pull-up…
Week 1, Day 2
2-1-1-1-1
6-7 pm:
Strength: Weighted Pullups (Week 3)
3 x 5 @35lbs (15)
1/29
6-8 am:
Strength: HSPU Progression
*Matching each HSPU with a pull-up…
Week 1, Day 3
2-1-1-1-1
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Bench press today...my upper body always feels so weak. But getting better all the time!!!1
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An hour easy row @ 2:30 / 18 SPM -- 12K. HR a little higher than I like but under 155 mostly.1
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Wed 1/29:
17 slow pullups in sets to failure (8, 5, 4)
110 slow pushups in sets to failire (30, 20, 15, 15, 15, 15)
35 min spin bike1 -
40 min elliptical
HIIT circuit:
40 mountain climbers
40 squats
20 curtsy lunges
10 push ups
20 crunches
10 burpees
Repeat 3x1 -
It wasn't great. I had to cram it in around loads of errands and work. So I walked a total of 20 minutes and I did planks, pushups and squats in my cubicle. Better than nothing.2
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12oz curls.2
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Thought I'd go out today and do a Stephen Seiler classic workout -- 8 minutes X 4 at hard (just sub max) pace. Failed miserably. Got through the first one @ 2:05 or so and then turned it into a "Waterfall" workout on the rower. Roughly 1900 meters, then 1000m, then 750m, 500m with a few 100m sprints kicked in. 900 calories burned in an hour and HR was up at 90% of max at least six times, so solid workout but not nearly as planned.
Sometimes things don't go as planned and you just have to do what you can do that day. BTW, 8' X 4 was shown to improve VO2 Max and Anaerobic Threshold better than any other workout. It's a beast but effective.0 -
Thursdays are always pyrotechnic bench-press day.
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Thur 1/30:
chin ups = 9, 4
pull ups = 4, 4
push ups = 30,20, 25, 20, 15
33 min spin bike1 -
I did a few things yesterday, which was not bad for a day I ended up working long hours:
18,000 steps.
1 hour yoga.
85 minutes climbing -this went well, I got a lot of harder routes.
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Normal 7-miler route but with 7x3:30 min push intervals (roughly 1/2 mile). Beauty of a morning for a run! Happy Friday!1
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Fri 1/31:
Full body weight training
33 min spin bike1 -
Nice recovery row for an hour. Held the HR under 150 nearly the entire row. 2:29 pace/18 SPM, roughly 12.1K meters.1
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My workout today was:
1 hour brisk walking on treadmill while reading
30 minutes free weights focusing on biceps, triceps, shoulders, chest, and back1 -
Shorter than usual walk this morning.
Kneading incredibly dense bagel dough for 15 minutes because my mixer couldn’t handle it...1 -
Hour on the treadmill, high speed walking
30 minutes working the abs
Six hours tattoo chair2 -
5,000m indoor rowing, 1:50 indoor cycling (sweet spot ride) & 3 km brick run1
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1 hour on TrainerRoad with Zwift in the background. No rowing because the river is too fast.1
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Sat 2/1:
chin ups (9, 4, 5)
110 slow push ups in sets to failure (30,15,20,15,15,15)
38 min spin bike (vigorous)
1
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