What Was Your Work Out Today?
Replies
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90 minute row (Concept2) today (with only a short second break to pull the rower out of the rain to under the deck). 16.9K meters. Did a really nice job of mostly keeping the HR under 75% of max (145 for me).
Working my way up to a half marathon every Sunday.0 -
4 mile walk slated for this afternoon1
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Have not been diligent logging and kcal discipline. Root cause is ibe been allowing myself a glass of wine here and there. Getting back on the horse.
Took 20 min cycling FTP test Saturday. Averaged 281 watts which estimates my FTP at 267 watts. (+15 woot woot!) Hope to get as close to 300 as I can.
Sunday, gravel ride with 2nd half on road yesterday with riding buddies. 47 miles all in.
So exercise going well. Just have to readdress kcals in.
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jhanleybrown wrote: »Have not been diligent logging and kcal discipline. Root cause is ibe been allowing myself a glass of wine here and there. Getting back on the horse.
Took 20 min cycling FTP test Saturday. Averaged 281 watts which estimates my FTP at 267 watts. (+15 woot woot!) Hope to get as close to 300 as I can.
Sunday, gravel ride with 2nd half on road yesterday with riding buddies. 47 miles all in.
So exercise going well. Just have to readdress kcals in.
That old rowing work is kicking in! Nice FTP test.
Today was same ol', same ol'. Easy one hour row, really just concentrating on HR, not pace. Might try a harder one tomorrow and see how some light speedwork feels.0 -
Deadlifts 3x5
Seated leg curl 3x8
Kinesis high pull 3x8
One-arm dumbbell row 3x8 each arm
Seated row 3x10
Cable curls 1x12, 2x101 -
4.5 mile run. First outdoor run since November and it felt great!2
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45 minutes of running and walking intervals. For the first run really of the season it wasn't bad3
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12 hard speed intervals in an hour on the rower, slow rowing between. Nearly 12K meters in an hour. 5 minute warmup, 25 speed strokes, let HR drift back to 140 (145 in the second half hour), repeat again. Great lactic acid clearance drill. Around 1000 calories in the hour burned.
First hard workout since my battle with the (regular) flu. Saw some 185s in there on HR, so the ticker still works OK.1 -
40 min elliptical
12 push ups
20 bicycle crunch
Repeat 4x
6 arm curls (each side) - 20lbs
12 weighted side crunches
Repeat x3
10 arm rows - 25 lbs
16 tricep kickbacks (10 lb each arm)
Repeat 3x2 -
45 minutes skating class. My legs are tired2
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I went climbing on Monday, after 24 hours' travelling and 7 hour time difference. It didn't go particularly well.
I went climbing yesterday. I had a theory that climbing is a good way of recovering from jet lag. It appears that I was wrong - yesterday was my worst session in a long time.2 -
Back and shoulder day. Warm up with 100 assisted pull ups. Then 6 sets of pull downs with the last 2 sets being SETH sets. Then 6 sets of close grip cable rows superset with wide grip cable rows. Last two sets of each being SETH sets. Then behind the back side cable raise superset with cross body cable raise. 6 sets of 12 each and last two sets SETH sets again. 6 sets of 15 Arnold press superset with dumbbell side raises and dumbbell front raises. Then reverse drop sets of dumbbell shrugs to failure from 40-90lbs then back down.1
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Leg Press 4x8
Weighted step-ups 3x8 each leg
Dumbbell bench press 1x10, 2x8
Kinesis chest press 3x8
Standing dumbbell press 3x6
Tricep pushdowns 3x121 -
60 minute rowing (C2) workout again today. Light and easy. HR only got to 140 once. Slow but that doesn't bother me any longer. More looking at the long run.2
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MikePfirrman wrote: »60 minute rowing (C2) workout again today. Light and easy. HR only got to 140 once. Slow but that doesn't bother me any longer. More looking at the long run.
Repeat today except let the drift go up to 145. A bit more meters than yesterday, but not a lot. Working on a slow rate (strokes per minute) along with a stronger stroke (after my back injury, I became pathetically weak very fast).1 -
CrossFit wod "Air Force"
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 overhead squats
20 front squats
4 burpees at the top of every minute
I scaled the weight to 55 lbs.
warm up 500m row
cool down 500m row0 -
Stretching (90 sec)
Squats (30)
Step on Park Bench (60)
Jog (1.5 miles / 13 min)
Walk (30 min)0 -
Hard, longer interval workout today. 1000m warmup (on the Concept2 rower), 1000m hard, repeat for an hour. Had to take a 3 minute break in the middle as I developed two blisters right in the middle. Likely gripping too tight on my right hand.
Got my HR up to the 90% Max on each of the 6 intervals (really 5.5 intervals because the Band-Aid fiasco). 1000 plus calories burned in an hour. Average HR over 160. Hit 188 a few times during it.1 -
60 min spin class1
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15 mile walk, with around 2,000 feet total ascent.
It was very, very muddy. It was nice getting to the countryside, which was deserted.0 -
just_Tomek wrote: »All about indoor trainer and walking outside for the time being. No gym for me.Finafoshizzle93 wrote: »60 min spin class
And this is just stupid these days.
Some don't have access to bikes or pools or weights. We have to be patient and kind. Gyms will likely close in weeks. All the gyms in Europe are already closed.
By the way, though, Tai Chi is a great alternative to water aerobics for those that need water therapy and there are great videos on YouTube.0 -
CrossFit
30 sec work 30 sec rest and switch
5 rounds of
wall balls 16 lb
toes to bar
box jumps
push press 55 lb
rowing
total reps completed - 2550 -
60 minute, nice and easy C2 row in the yard, with HR not averaging 70% of max. Reading from Masters rowers in Europe that they are recommending not too much work in the "red zone" (90% of max HR) as it lowers the immune system. Something I'll have to keep in mind. I might change my workouts where I'm only doing one hard day out of six, instead of two hard days. My wife is 59 and somewhat immunocompromised, though not as bad as years ago when she had full blowout Fibromyalgia. I need to be strong for her.1
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Plus I’ve done 32 min on the elliptical. Will probably do another 32 later and a walk/run at some point.0 -
CrossFit
2 rounds for time
12 burpees
12 thrusters
12 bench press
12 power snatch
12 bench press
12 push jerk
12 bench press
12 hang squat clean
12 burpees
12 overhead squat
My time - 32:20
scaled weight to 75 lbs bench press, 55 on the others0 -
Turbo sculpt video, 40 min of a salsa step workout, walking in place while watching TV.1
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Hard interval Concept2 row today. They've advised Master Rowers not to push in excess of 90% of HR Max and I tried to follow that advice, to keep immune system strong. 1030 calories in an hour. 16 or 17 reps of 25 hard strokes, let HR settle to 140, repeat (145 in the last half hour).
I'm fortunate in that I stopped going to the gym 3 weeks ago. I have everything I need at home at this point. My son is at home now and daughter comes on Wed. His job is in limbo and she is working from home indefinitely (in Cyber Protection sales).0 -
Yesterday was:
20 minutes of Calisthenics
6 miles of trail biking0 -
Since the gym is closed due to coronavirus, I thought I'd try to make my own home workout. I'd love to hear if anyone has tips/tricks/recs for solid home workouts! The only "real" equipment I have to work with is a booty band.
4 loops, with 2-3 min rest between loops
45 sec exercise / 15 min rest
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Banded squats
Pushups
Band hip thrusts
Table rows (pull bodyweight up underneath kitchen table)
Burpees
Band abduction
30 min
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Bulgarian split squats (resting back foot on a chair)
Abs
Mountain climbers
10 min
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glute band kickbacks
glute band bridges
squat to overhead press (using my toolbox to press up haha)
pushups
abs
10 min
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high knees
squat jumps
running in place
10 min
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60 min total0 -
Wednesday rest and recovery light body weight work
3 rounds not for time
10 push ups
20 air squats
10 sit ups
20 air squats0
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