What Was Your Work Out Today?
Replies
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Rings workout with added bicep & tricep beasting
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Some deadlifts today. I decided to break my legs into squat day and deadlift day. Still feeling tuckered our after only 3 sets of 5 exercises, 1 was calves.1
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MikePfirrman wrote: »HIIT workout today. Tried something different. At 5 AM, the brain isn't caught up to the body, so I started cold with no dynamic warmup (not a great idea, good way to injure yourself). I'm OK, but should have started with a slow row just to warm up.
Instead, hopped right into 500m rowing sprints, then 15 either heavy KB swings, 15 decline pushups (with the feet elevated to make them harder) and 15 pressups each arm, repeat. Got to five before I was dying. Was shooting for at least six with a goal of 8. After five of them, I did 25 minutes moderate work with a few sprints on the rower (around 6000 meters) and then ended with 15 more heavy KB swings and Farmer Carries back with the weights (100 lbs or so) back to the garage.
Nearly 900 calories for the hour.
@MikePfirrman - 900 calories the Hard Way! That is a hell of an effort starting cold at 5am.... or anytime for that matter.
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MikePfirrman wrote: »HIIT workout today. Tried something different. At 5 AM, the brain isn't caught up to the body, so I started cold with no dynamic warmup (not a great idea, good way to injure yourself). I'm OK, but should have started with a slow row just to warm up.
Instead, hopped right into 500m rowing sprints, then 15 either heavy KB swings, 15 decline pushups (with the feet elevated to make them harder) and 15 pressups each arm, repeat. Got to five before I was dying. Was shooting for at least six with a goal of 8. After five of them, I did 25 minutes moderate work with a few sprints on the rower (around 6000 meters) and then ended with 15 more heavy KB swings and Farmer Carries back with the weights (100 lbs or so) back to the garage.
Nearly 900 calories for the hour.
@MikePfirrman - 900 calories the Hard Way! That is a hell of an effort starting cold at 5am.... or anytime for that matter.
Thanks, I didn't feel strong at all (nothing like Rob!). I remember when I set all my PBs a few years back and these were the type of workouts I did. They are brutal, but rowing sprints compliments leg work. They work synergistically together.
BTW, 18 minutes @ 90% Max HR X 2 is no walk in the park either!
Indoor rowing's weird and different. There's two schools you would find fascinating. There's the power guys that specialize in 500m to 1000m -- just raw power. But they die after those distances but put out 1000 Watts on those sprints (my max a few years ago was around 600 Watts and that was for just a brief few seconds). Then there's the distance guys that don't focus on sprints that much. I have friends that are easily putting out half marathons at over 200 Watts on the rower (typically 25% to 30% less efficient than the bike -- these same guys can do a two hour WattBike ride at well over 250 Watts, typically). It's rare to find someone that's good at both, but they do exist. So it's a balancing act both working on power and cardio. I think that's why I love it so much.
It sucked at 5 AM but it also feels great to be done for the day! Two easy days then an off day on Saturday before I attempt 15K meters hard on Sunday. My lifting efforts, for now, are only two days a week. That's all my old body can take!
This is a great video of Brian Shaw (known as the world's strongest powerlifter) taking on a 100m all out row.
https://www.youtube.com/watch?v=SVl0Zt-kZys 0 -
Warm up
10 scap pu
6 Hip Airplanes e/s
10 OH squats
10 Straight legged sit ups
8 Bent over torso twists e/s
10 Prone behind the neck pull downs
3 Rounds for Time
Run 1/2 mile
50 air squats
1 Round for Time
50 Mountain Climbers
40 situps
30 Burpees
20 Push-ups
10 Rocket Jumps
Finisher
Farmer's Carry 200 meters 70 lbs. e/s
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45 minutes of low impact HIIT. Was breathing heavy the whole time and burned 300 calories! I was wiped after.1
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Hello! My name is Dee and I just signed up here today. I do a variety of workouts from youtube. Any tips on how to add those? Thank you so much!
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Fairly slow day. Over lunch I did a 40 minute barre class, which basically consisted of 30 minutes of endless various slow and concentrated ballet squats (all muscles engaged and posture in control - well, mostly) and back leg lifts. Whoever came up with that?!?
And just now I did 40 minutes stretching for pike and front split. With the left leg to the front it's about 7cm to the bottom. Right isn't quite that far as I injured the inner leg muscle somehow. While it wasn't stretching-related, it annoys the heck out of me as I currently also cannot work on a pancake or side split.0 -
Deedoyle9721 wrote: »Hello! My name is Dee and I just signed up here today. I do a variety of workouts from youtube. Any tips on how to add those? Thank you so much!
Welcome! Just worry about two things and don't overcomplicate to start. Gradually/Incrementally increase your load, don't push too hard and get hurt while you're acclimating and just stay consistent.
You might start a whole new thread under Exercise and get ideas of what videos are the favorites of others. I'm not a huge video person but my wife is and she definitely has her favorites on YouTube. I know her favorites (and my daughter loves them and she was an exercise instructor all through undergraduate work) are Boho Beautiful, Yoga with Adriene and FitnessBlender.
The best long-term workout strategies include cardio, muscle building and stretching. If you can include all of those and start slowly, great. Muscle building doesn't have to be hard. People make it way too complicated, IMHO. Goblet squats, bridges, planks, pushups and some basic rows and shoulder presses (or lateral shoulder raises) cover most of your body. Maybe some easier wide lunges, which are joint friendly. There are a lot of good YouTube videos that use body weight for strength which are great. I prefer the gentler ones that don't have hopping or jumping.0 -
MikePfirrman wrote: »
This is a great video of Brian Shaw (known as the world's strongest powerlifter) taking on a 100m all out row.
That guy is something else. He almost lifted the rower off the floor like it was made of cardboard!
Re: power vs distance - yeah, there's a much smaller number of folks who are good at both.
My goal is to build efficiency and muscular endurance for the 56 or 112 mile bike segment in races. In long course triathlon, the bike split is all about your fueling strategy and not burning too many matches during the ride, so that you can run well off the bike. Its not a bike race, so if you "overcook" the bike, it almost always results in a long painful walk to the finish line.
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MikePfirrman wrote: »
This is a great video of Brian Shaw (known as the world's strongest powerlifter) taking on a 100m all out row.
That guy is something else. He almost lifted the rower off the floor like it was made of cardboard!
Re: power vs distance - yeah, there's a much smaller number of folks who are good at both.
My goal is to build efficiency and muscular endurance for the 56 or 112 mile bike segment in races. In long course triathlon, the bike split is all about your fueling strategy and not burning too many matches during the ride, so that you can run well off the bike. Its not a bike race, so if you "overcook" the bike, it almost always results in a long painful walk to the finish line.
Which, FWIW, is a sign of suboptimal technique on the turnaround, so theoretically he could be even faster . . . doesn't need to be, though.
Any energy that doesn't spin the flywheel is wasted. He's got quite a pronounced pause at the back end. HW men bucking the machine is common at races. At one I did, they were recruiting women who'd already raced to stand on the erg-legs for the HW men. He's bucking it extra hard, though, obviously.
Impressive machine time, though, at the power distances.1 -
I just started my journey today! I started off with 10 lunges with 20lbs barbell weight, squats 2 sets of 10 with 20lbs and what I think they are called 2 sets of 20 bicycle kicks. I'm trying to work out 4 times a week for 20 minutes and hope to end with 1 hour a day for 5 days a week.2
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WED 5/6
MORNING
100 push ups
90 min yard work
AFTERNOON
36 min spin bike1 -
Did a bit of a dance workout with the wife today, ran a mile (finally under 12 mins which is amazing for me)...will probably walk a mile or two tonight...2
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Before my evening workout, I ran up and down these a couple of times on my lunch break...
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5.5 mile run this morning, easy 5 miles biking with the fam this afternoon while hubby ran.2
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40 min yoga, 2 hr walk, 20 min calisthenics (reward with pear galette *blush*)2
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Yesterday was arms and chest day.
The warm up was dynamic stretches; jumping rope; band stuff . I haven't tried jumping rope before. I wasn't very good at it - max reps was probably 15. I need more practice! It was fun, though - it certainly gets the heart pumping.
The main lifts were:
Military press (40kgs) - 3 sets; aimed to 5 reps, got 3. Final one of the 9 turned into a push press.
Bench press (65 kgs) - 3 sets; aimed to press 5, got one triple and the rest were double.
Bent over rows (70 kgs) - 5 sets of 5.
I weight 65 kgs, and these lifts are close to PRs. I was 20 kgs more when I got the PRs, so I was happy.
The post lift gubbins was:
Dips - 3 sets of 10
A progression intended to lead onto front lever - I reached step 2 of 5.
Yoga to end.
This was a 2.5 hour session.
I started today with 1 hour's yoga. Tonight is leg day. I'm thinking about doing 2*bodyweight deadlift. I've done it before, but not for a while. My last session was not too far off, so it's not a big jump.2 -
Today was leg day.
Glute Activation:
20x Banded Crab Walks
15x Banded Glute Bridges
10x Banded Standing Hip Abduction
10x Banded Standing Kickbacks
Workout:
3x15 Bulgarian Splits Squats with Rucksack
3x15 1 1/2 Banded Hip Thrusts
3x20 Banded RDLs
4x25 Seated Hip Abduction
Booty Burnout:
2 sets
20x Curtsy Lunges
15x Banded Elevated Glute Bridges
Abs:
3x55secs Stomach Vacuum
Ab Circuit:
2 sets
20secs V Ups
20secs Bicycles
20secs Heel Reaches
20secs Flutter Kicks
20secs Sit Ups
It looks a lot, but it really isn't
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Everyone is really doing fantastic! I'm inspired by you all!
My usual boring workout today -- one hour of an easy row. Legs are a bit sore today as expected after yesterday's session. First 30 minutes today seemed easier then it was a bit hard. Even hour "easy" rows aren't that easy. Did a decent job of keeping HR down under 150 for the entire row. I usually like it a bit lower on slow steady days, but that's not unusual on the day following a hard day. The HR seems to settle down lower by two days after a hard session (that will be tomorrow's easy workout). Roughly 800 calories burned today.
Working on getting a misting fan but they are on back order. Yesterday was in the mid 70s during my 5 AM workout and it was 105 by the afternoon in Tucson (a record). It will soon be in the 80s when I do my 5 AM workout, so I'm getting a strong misting fan to keep me cool while I row.
Over 3000 ft altitude and dry and hot -- ideal training climate I'm told by my friends but not easy at times.2 -
After 40 minutes of fiddling, I got my pull-up bar installed! Ordered it 6 weeks ago and it finally came! So upper body workout today I will walk and hopefully get some abs in later. 3
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I ran 8km, or 5 miles for the first time in ages tonight. And the first time I ran for an hour without stopping in ages. Very happy.
during lunch I did a bit of stretching.3 -
Beautiful night for a run in the woods. Got out for 5 miles on the trails with two friends. They took it easy on me, since they're both recovering from injuries and just running for fun these days.2
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25 min yoga.
Lots of running around to stores on my covid monthly run for myself and others.
20 min calisthenics
Might do some weights later.....?able
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and then i mopped my apartment 🥵
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I did an hour's yoga at 7 a.m.
Over lunch, I did 2 sets of 2k rows on the erg, with 4 minutes' rest between the sets. Both sets were 2.08 pace.
In the evening, I lifted. I did 5 sets of 5 @ 70 kgs for squat. (I went light as I wanted to go heavy on the deadlift.)
I did 2 sets of 5 @120 kgs, deadlift. This is at 65 kgs bodyweight, so it is getting towards a decent effort
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Just did some CX work, at least what I could without bands. I will do some walking today. I found a purpose to my walks! About 10 min walk away is a collection site for used clothes/shoes. So I'll be filling my backpack everytime I head out with a couple of bags. Inefficiency = exercise 1
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Felt compelled to change up my normal one hour row this morning. I can't run anymore with my knee, but I can row. #IRunWithMaud
3589 meters is 2.23 miles, BTW. This was easy recovery type work for me.
First interval was slow because I had to literally get up off the rower and take my 3 dogs inside at 5AM - the girl, Lucy, decided she would start barking at people taking out their morning trash, so I had to run her upstairs and put them in with my wife while I rowed. They like to be with me all the time but neighbors aren't so understanding at 5AM about dogs barking!
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I really miss workouts. But I have problems in my family, so I can't force myself to train.2
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Metcon3 class on the Equinox app called Variis. I could do intervals every day !!!1
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