What Was Your Work Out Today?
Replies
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Got resistance bands that get up to 105lbs. I dislike how they feel during squats though. Have to use my lighter dumbbells with more reps.
Squats-20×5 (15lbs)
Planks-4x30
Side Planks- 3x20 each side.
Dead Bugs- 20x5
Glute Bridges- 30x4
Yoga- 15 Minutes for flexibility.
Jumprope- HITs 5x2 Minutes. 15second bursts followed by 45 seconds normal speed.
That's my typical core focused day. I tend to mix things up by adding squats to my HITs. I typically get chest during armday.1 -
Tue Mar 24:
-25 min fasted walk outside - working soreness out
-Yoga with Adrienne home day 2
-Fitness Blender day 2 of 5 day fitness challenge
-10 burpees1 -
Less Mills BodyPump 891
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Dumbbell squat
Dumbbell romanian deadlift
Bent over dumbbell row
Floor dumbbell press
Resistance band curls
3 round of Bird dogs, dead bugs, Plank, and crunches1 -
One easy hour today on the rower again. Steady state work (slow easier work). 18/19 SPM @ 2:38 pace, roughly. Getting hotter and had a blister start under my arm toward the end where it was rubbing against a sleeveless shirt. Got uncomfortable a bit for the last 20 minutes.0
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@Miss_zita_2020 I subscribed to Less Mills online. They have an App on Roku, so I didn't have to go to the gym. Less Mills streams all of their work outs. I only do body pump - but they have Volumes 89 - 111.2
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Active rest day just working out the kinks
50 push ups
50 sit ups
50 air squats
50 mountain climbers1 -
my home workout yesterday, will be struggling during the lockdown as have no weights at home so just bodyweight stuff.....
10 stair runs
20 burpees
9 stair runs
19 burpees
8 stair runs
18 burpees
7 stair runs
17 burpees
6 stair runs
16 burpees
5 stair runs
15 burpees
4 stair runs
14 burpees
3 stair runs
13 burpees
2 stair runs
12 burpees
1 stair runs
11 burpees
Then
100 star jumps
50 sit ups
80 star jumps
40 sit ups
60 star jumps
30 sit ups
40 star jumps
20 sit ups
20 star jumps
10 sit ups
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I did Day 2 and Day 3 of my finger strength programme. Each day is:
- Dynamic stretches
- Something to get the heart pumping e.g. rowing sprint intervals
- Band warm ups
- Strength warm up
- Working sets strength
- Core work
- Yoga
It generally takes around 2 hours, and leaves me a bit broken.
Day 2's strength work was bench, OH press, curls, dips and rows. Day 3's squats, deadlifts, 1 leg deadlifts, lunges, pistols
Today will be hangboarding as the main session.3 -
Good thing I invested in a nice basketball court and home gym
home
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Easy hour row again today. Felt much easier, though, than yesterday's. Likely because it was 10 degrees (F) cooler. HR only hit a max of 145, which was my high target. Burned around 750 calories. Felt nice and easy.1
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MikePfirrman wrote: »Easy hour row again today. Felt much easier, though, than yesterday's. Likely because it was 10 degrees (F) cooler. HR only hit a max of 145, which was my high target. Burned around 750 calories. Felt nice and easy.
Just curiosity: Are you observing any trend to higher HR at higher air temps, at constant output/pacing?1 -
3 rounds
Lunges 10 each leg
Squats 12 reps
Shoulder taps 10 each
Push-ups 10
Hip bridge 20 reps
3 rounds
Bird dogs 10 per side
Dead bugs 10 per side
Plank
Crunches 15 reps0 -
MikePfirrman wrote: »Easy hour row again today. Felt much easier, though, than yesterday's. Likely because it was 10 degrees (F) cooler. HR only hit a max of 145, which was my high target. Burned around 750 calories. Felt nice and easy.
Just curiosity: Are you observing any trend to higher HR at higher air temps, at constant output/pacing?
Absolutely, even just the sun, which in AZ is quite beaming. Today was brisk and my HR was pretty low the entire time. I'm not sure, though, it makes it much harder when the HR is a bit higher due to heat, but I think it does have some impact.
Last week (I've since moved under the deck for more shade), I was out in the sun on a semi cloudy day. When the sun would come out from behind the cloud, my HR jumps around 5 to 7 beats per minute.
Over the summer, even though I don't like to work under a fan, it's like 77 or 78 inside in AZ. If you keep your A/C under that, you're likely to have a bill over $500, so people just get used to keeping the A/C at around 77 or 78, some even at 80! I bring a big *kitten* fan in and put it directly on me to keep the HR in check. It will be like that again in two months. Not looking forward to summer workouts here. To make me happier (and to offset losing my outside view), I'm going to get RowPro and a big monitor and put it on the wall above my rower to have a virtual rowing studio.
I'm actually taking advantage of the social distancing to do some much needed energy measures on my home before the hot months. Already installed UV films on some of the windows and I'm doing a radient barrier in my attic this weekend, which can reduce heat bills by 10 to 15%. Very easy to do as well and low cost.2 -
MikePfirrman wrote: »MikePfirrman wrote: »Easy hour row again today. Felt much easier, though, than yesterday's. Likely because it was 10 degrees (F) cooler. HR only hit a max of 145, which was my high target. Burned around 750 calories. Felt nice and easy.
Just curiosity: Are you observing any trend to higher HR at higher air temps, at constant output/pacing?
Absolutely, even just the sun, which in AZ is quite beaming. Today was brisk and my HR was pretty low the entire time. I'm not sure, though, it makes it much harder when the HR is a bit higher due to heat, but I think it does have some impact.
Last week (I've since moved under the deck for more shade), I was out in the sun on a semi cloudy day. When the sun would come out from behind the cloud, my HR jumps around 5 to 7 beats per minute.
Over the summer, even though I don't like to work under a fan, it's like 77 or 78 inside in AZ. If you keep your A/C under that, you're likely to have a bill over $500, so people just get used to keeping the A/C at around 77 or 78, some even at 80! I bring a big *kitten* fan in and put it directly on me to keep the HR in check. It will be like that again in two months. Not looking forward to summer workouts here. To make me happier (and to offset losing my outside view), I'm going to get RowPro and a big monitor and put it on the wall above my rower to have a virtual rowing studio.
I'm actually taking advantage of the social distancing to do some much needed energy measures on my home before the hot months. Already installed UV films on some of the windows and I'm doing a radient barrier in my attic this weekend, which can reduce heat bills by 10 to 15%. Very easy to do as well and low cost.
FWIW, that's generally similar to what I've observed in myself when rowing on water at similar speeds in very different air temps. While consistent with what I've read about HR behavior, I was still curious what you were seeing because rowing machine is better metered, i.e., you get clearer indication that you're comparing similar output. Where I use my rowing machine, I don't get a huge range of ambient temps. OTW, things like wind/current are confounding factors to using speed/pace as a gauge. Like you, I haven't noticed that the workout feels appreciably harder, just that HR runs a little higher.
There used to be a thing available, I think for the model C (?), a sort of fabric add-on that created a tube to funnel the flywheel breeze back to the person rowing.
Haven't seen anything like that more recently, though. 1 -
Day 4 of the bonkers finger programme.
This took 2.5 hours, and was dynamic stretches, band stuff, Burpees, easy hang boarding, max effort hang boarding, finger curls, kettle bells, core gubbins and finally yoga.
I swore a bit when I moved onto kettle bells after 90 minutes. (I just used a 16kg - I did 5 sets where one set was 20 LH swings; 20 RH swings; 20 two handed swings; and 10 goblet squats. I took no rest between the movements, and 2 minutes rest between sets.)
The hang boarding was good. My finger strength is definitely improving.2 -
68 Minute Yoga Session (P90X2)2
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roughly 20km forest walk. Met hardly any people, wonderful blue sky, first few flowers out
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11km walk.0
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My Friday workout has been an AT (anaerobic threshold) workout lately. Have felt a bit tired so left it somewhat less rigidly structured. After a 20 minute warmup, I did 5 minutes @ 22 SPM, 2 minute rest (18 SPM paddling), 4 minutes @ 23 SPM, 2 active rest, 3 @ 24, 2 active rest, 2 @ 25, 2 active rest, one @ 26 SPM. Then mostly a cool down @ 19/20 SPM for the rest of the hour. Around 12.5K meters, 900 calories plus burned.0
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Single leg dumbbell deadliftsJessAndreia wrote: »11km walk.
Dumbbell bent over rows
Dumbbell curls
Dumbbell shoulder press
Dumbbell floor press
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032720 Friday
6-8 am:
Strength: HSPU Progression
Week 7, Day 45
5-5-4-3-2 (19)
*Pull-up for every HSPU…
12-1 pm: Strength: Weighted Pullups (Week 11)
3 x 5 @45lbs (15)
6-7 pm: Conditioning: HIIT Mountain Climbers/Burpees
20 on 40 off x 10 (10m)
032620 Thursday
6-8 am:
Strength: HSPU Progression
Week 7, Day 44
5-4-4-3-2 (18)
*Pull-up for every HSPU…
032520 Wednesday
6-8 am:
Strength: HSPU Progression
Week 7, Day 43
5-4-3-3-2 (17)
*Pull-up for every HSPU…
6-7 pm:
Strength: Weighted Pullups (Week 11)
3 x 5 @45lbs (15)
032420 Tuesday
6-8 am:
Strength: HSPU Progression
Week 7, Day 42
5-4-3-2-2 (16)
*Pull-up for every HSPU…
032320 Monday
6-8 am:
Strength: HSPU Progression
Week 7, Day 41
5-4-3-2-1 (15)
*Pull-up for every HSPU…
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CrossFit trying to maintain my focus
Warm Up
200 m run
15 jumping squats
Butt Kicks
High Knees
Leg Throws
Calf Stretch
Spidermans
Band monster walk
Band lateral walk
Arm Circles
Band arm stretches
For time:
1 mile walk/jog
time 17:49
3 rounds for time w/20 lb. dumbbell
10 push press, left
10 overhead lunges, left
10 push press, right
10 overhead lunges, right
10 power cleans, left
10 front squats, left
10 power cleans, right
10 front squats, right
time 12:45
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Saturday workout
Warm up
20 up downs
20 mnt climbers
20 line jumps front and back
20 line jumps side to side
10 side lunges
10 side lunges with twist
samson stretches 30 sec per side x 2
lateral band walks
fire hydrant banded
arm circles
banded arm stretches
Then: 4 rounds not for time
10 dips bench or chair
10 bulgarian split squats 5 ea. side
WOD for time
21-18-15-12-9-6-3
Box step ups 20" box
Kettlebell swings 26 lbs.
My time : 11:53
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Easy one hour row this morning.0
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In the midst of a training build for a half iron distance triathlon in June. (Fingers crossed that is doesn't get cancelled)
Yesterday: 1:46:00 Neuromuscular Power session on the bike. (Power meter based)
Started with 25 minutes of increasing cadence and watts as warm up, including a few sprints to warm up the legs, then two 12 min threshold blocks w/5 min recovery, followed by 4 rounds of tabata style anaerobic capacity work (2min "on", 1 min recover), then a 25 minute endurance segment to finish the workout.
Today: 1:06:00 Run
20 min ez warm up pace, then two rounds of: (10 minutes@ half iron pace, 3 min@recovery pace, 5 min @10k pace.) then 10 min at cool down pace.
Swim: Pools are closed here and open water is 42degrees, so only dry land swim work.
20 minutes of swim cord work.
Ekhart Yoga on Youtube as recovery.
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Wed Mar 25:
-Yoga with Adrienne home day 3
-Fitness Blender day 3 of 5 day fitness challenge
-10 burpees
Thu Mar 26:
- 5 miles bike ride
-Yoga with Adrienne home day 4
- Fitness Blender day 4 of 5 day fitness challenge
Fri Mar 27:
-Yoga with Adrienne home day 5
-Fitness Blender day 5 of 5 day challenge
Sat Mar 28:
- 15 min walk
- Yoga with Adrienne home day 6
Sun Mar 29:
-40 min walk
- Yoga with Adrienne home day 70 -
90 min spin ride and 60 min TRX. I just got the TRX so I am still learning the ropes.2
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8.5Km walk
Dumbbell Walking lunges
Bent over rows with stretch tubing band
Floor dumbbell chest press
Dumbbell shoulder press
Dumbbell curls2 -
- Ride bike downtown to bagel shop to pick up bags of bagels for myself and some neighbors.
- Put kayak on my shoulder and hoof it a half mile down to the river.
- Paddle about an hour and three quarters (a couple miles upstream to the confluence with the East Channel, then up the East Channel to the bridge where I couldn't go any farther, then back down)
- Put kayak back on shoulder, but now about ten pounds heavier from jasper and agates I picked up for a friend who does lapidary, and hoof it back home.
- Ride bike to fish monger for a smoked salmon collar and a rockfish fillet.
There was one part of the upstream paddle I couldn't attain. It's a gravel island in some "steep" area with fast current pretty much everywhere. So I hopped out of the boat and dragged it across the gravel. That's when I started seeing rocks to bring home for my friend.
Osprey have been back for a week. Saw and heard lots of killdeer on the island. Kingfishers out and about as well as Steller's jays and cedar waxwings. Oddly, no bald eagles.
Tomorrow is the last day of my weekend. I might get back out on the water if I can. Good way to move and enjoy some fresh air and stay away from other people.
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