What Was Your Work Out Today?

Was hoping to get a 5k run in. During mile 2 strained my calf. Ended up walking/ limping back to my truck. About 1.5 mile run about 3/4 mile mile walk. Hate getting older!

What a difference 20 or so degrees and full sun make in a workout! I did 15K early in the AM before the sun was beaming yesterday fairly easily. Today, had one hour (around 12K) scheduled. HR got up much higher. Low 70s with beaming sun today. Might have to take the lunch time, weekday rows under the deck soon. Too hot, even with shorts and a short sleeved tech shirt. Odd coming from Ohio to be getting tanned legs in Winter, but I have them now.

12.1K meters today (rowing machine), 930 calories or so. 2:29 Pace @ 17 SPM. DF was around 100. Avg force averaged around 70 lbs and max force a little over 100 lbs per stroke (1100 or so strokes). ErgData gives you the force of each stroke. It's an app for the Concept2 Rower. I've noticed that my Force per stroke has increased over the past few months, which means I'm slowly building back power. Rowing is an endurance strength sport along with cardio workout. What this means is it's like doing 1100 deadlifts, 17 per minute, around 75 to 90 lbs per lift, for one hour solid with no recovery except the two seconds between drives (reps). All while trying to keep your HR in check. And great rowers make me look very weak!! Some average well over 100 lbs of force per stroke.

Today was a fun one.
Warm up 4 x 5 dumbbell squat clean

1st workout 4 rounds:

20 - dumbbell squat clean
20 calories on rower level 10

2nd work out:

10-8-6-4 reps of squat with med ball burpee combo.

Finisher:

Tabata: row for 20 seconds, rest 10 seconds x 8 rounds.

Burned over 600 calories in 45 minutes.

45 minutes of walking, 20 minutes QuickHIT (strength training)

90 minutes climbing.

This was very good. I got my first v4/v5. These have been so difficult for me, so I've not really attempted that many - I spend most of my time at this gym on v3/v4. However, I've started to get most of the v3/v4 graded ones, so tried three of the v4/v5s.

The one I got was actually not too bad - I got it second attempt. One of the others will go next time - I was very close. The third was lolwatI'vefallen - I got nowhere near.

My favorite new HIIT workout -- do 5 minute warmup on the rower, then 25 hard strokes, let the HR settle back down while still rowing easy (140 in the first 30 minutes and 145 after that), repeat. Got 16 sets in for 10K of hard intervals. Over 800 calories burned in less than 50 minutes. Would have done 12K but wanted to take the dogs on a walk after.

Today was cardioish day (that's a word, I say it is...!) so it's about 30 minutes total of walking briskly around the building, with some counter pushups and stretching when I got home. Starting weight: 245. Current Weight: 226. Goal Weight: 150.

Short on time today so:
10 min elliptical
10 min abs (mix of planks, dead bugs and bicycle crunches)
5 min jog + 12x 30 sec sprint/30 sec walk
Stretch/foam roll

Cardio = about an hour including elliptical and recumbent bike
Back workout = pull-up/chin-up, rows, front raises, machine pull downs, reverse pec dec

10 push-ups every hour on the hour + 1 hour spin class

Upper body: pull down, shoulder press, chest press, and fly

Treadmill 40 mins at moderate pace with 2 mins of running every 10-15 mins

I walked 4 miles

PRed my bench. 87.5 kg/192.9 lb

https://www.youtube.com/watch?v=Y_cw25FtavY

KickassAmazon76 wrote: »

quiksylver296 wrote: »

PRed my bench. 87.5 kg/192.9 lb

https://www.youtube.com/watch?v=Y_cw25FtavY

GRRRL tights FTW!

WAY TO PR YOUR LIFT!

I've got like 4 different pair. LOL ETA: We had this conversation on ETP, I just realized.

And thanks...

5 min dynamic warmup

Still nursing strained calf
1000m row 5 min

21-15-9
Pull-up
Dry squat
Sit-up

5:13

1000m row 5 min

Total workout 17:42

10 min stretch