What Was Your Work Out Today?
Replies
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nighthawk584 wrote: »SUN 5/10:
33 chin ups, 100 push ups (both in sets to failure)
35 min spin bike (vigorous)
I set up my pull up bar this week and I WILL get better at chin-ups so I can post accomplishments like this haha3 -
Today's exercise was:
Morning
1 hours yoga.
Afternoon
Hangboarding in the afternoon:
Dynamic stretches; jump rope and band stuff as generic warm ups.
Scapular activations, pull ups and easy hangs as more specific warm ups.
Repeaters with various grips and rung sizes.
Weighted hangs - + 12.5 kgs was my best, which was slightly disappointing. I got loads of repeaters with +10kgs, though.
Finger curls.
Kettle bells (15 goblet squats with the 32 kgs, 100 swings with the 28 kgs.)
Yoga to warm down
Evening
90 minutes walk. I mis-calculated, and was in shorts and sandals in the freezing cold. So I got a bit of wriggle on to stay warmer.2 -
Walking jogging walking ... more walking.2
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Nothing yesterday. Some time yesterday I suddenly got a huge urge for a huge pile of crisps and similar things. Knowing myself I decided to go out and buy a 100gr pack of crisps and be happy. Turned out all 100gr packs of crisps were sold out, as were all 150gr. So I ended up with 220gr, and once that was done kept on eating. *sigh* Oh well... while I'm not dieting I knew I was overdoing sport and being active a bit, thus thus made sense. Decided not to workout yesterday and also keep today fairly quiet. Just walk a few steps every hour, and maaaaybe a bit of stretching tonight. Not a good weather to go out and run anyway. Thus a few quiet days are probably exactly what I need.3
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Dumbell and abs workout, with a stretch out later this evening.3 -
Did an hour row this morning again. Did a decent job of keeping the HR down under 150 the whole time while staying fairly consistent on SR (stroke rate) and speed. Just what you want on a SS (steady state) session.
Didn't feel great this morning (self inflicted). I'm likely celiac and ate a "gluten free" pizza from a pizza place. Even if it's gluten free in a pizza joint, there's likely cross contamination. If I get fully glutened, I feel like I got ran over by a truck the next day. This felt more like a minibus had run over me, so not too terrible, but certainly felt bad to start the day.4 -
Just another 3 mile run
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Circuit: 60 sec on, 15 rest / switch
Repeated each group 4 times; added weight as appropriate.
Group 1:
Forearm plank, rowers, step up (left), step up (right), hang from the bar, hip thrust (couch=bench), jumping jacks / rotating jumping jacks.
Group 2:
Push up, supine bridge, squat, deadlift, hang from bar and knee raises, bent over row, up & out jacks 30 sec / lunge jacks 30 sec.
20 + minutes of stretching after ( so I can use my legs tomorrow.)2 -
Lots of walking today, perhaps a run later!1
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45 minute run (3.7 miles). The new route I found has a massive hill in the middle, my newest goal is to be able to run all the way up!2
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20 min yoga, 10 calisthenics, 30 dumbbells1
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Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
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nighthawk584 wrote: »Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
How are your arms feeling?0 -
1 hour's yoga in the morning.
In the evening, I did maximum effort pull ups. My best effort was +30kgs, which was a personal best. The picture is how I attached them - 10 kgs on a scuba weight belt; 20 kgs in the rucksack.
3 -
nighthawk584 wrote: »Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
How are your arms feeling?
arms feel good except for a tweaked shoulder ...my legs are killing me from the trails2 -
nighthawk584 wrote: »nighthawk584 wrote: »Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
How are your arms feeling?
arms feel good except for a tweaked shoulder ...my legs are killing me from the trails
I do a couple of pull-ups a day (various types) and my shouldsers and back are crushed 😂0 -
nighthawk584 wrote: »nighthawk584 wrote: »Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
How are your arms feeling?
arms feel good except for a tweaked shoulder ...my legs are killing me from the trails
I do a couple of pull-ups a day (various types) and my shouldsers and back are crushed 😂
that is how I started. a couple a day. Take it slow and be careful.4 -
I do a couple of pull-ups a day (various types) and my shouldsers and back are crushed 😂
I struggled to do more than one 15 months ago. Now I've practiced a lot, they have got a lot easier!
I found negatives with bands useful when learning - I stick a band over the bar, stick a foot in the bar, and use it to take weight off. I'm currently practicing one arm hangs, and I need a small band to lock off at 90 degrees.
Take it easy whilst learning - you don't want to tweak your shoulders or elbows.
5 -
indoor trainer ride this am. Ten minutes of warm up, then 3 x 17min @ aerobic power (15m aerobic, 2 min surge) w/no recovery between blocks, then cooldown.2
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nighthawk584 wrote: »nighthawk584 wrote: »Mon 5/11
Morning
40 chin ups, 100 push ups (both in sets to failure)
40 min spin bike
Afternoon
9.3 miles of mountain bike on trails (many inclines)
How are your arms feeling?
arms feel good except for a tweaked shoulder ...my legs are killing me from the trails
That's what I was thinking. The mountain biking sounded a lot worse to me as well!
@drmwc - Matt, that's good advice on the shoulders as well. I tore my rotator cuff years ago doing pullups without warming up first. Totally recovered now but I'm cautious anytime I do pullups to warmup first and know my limits.
As anyone that has seen my posts knows, I'm very boring and a creature of habit. Was doing my usual hour row today and actually feeling really good (and holding a 2:25 @ 20 SPM, which is a great pace while keeping the HR low at this stage of training for me) and at 45 minutes, my rower started showing Error warnings, my headphones dropped and all Bluetooth went to hell.
Very aggravating to say the least. My body, for once, was cooperating nicely with 15 minutes to go and technology let me down!
Got the headphones finally back linked and now, I guess, I'll go out at lunch and update the firmware on the PM5 (Concept2's onboard computer). Long overdue anyway. I've been needing to do this for a while. Just have to plug my laptop into it and update it.
Oh, also, got a Lasko high powered "misting" fan finally. Things have been on backorder everywhere for a month. I'm going to need that bad boy for the outdoor Summer rows here in AZ. Even at 5AM, the temps can get up to mid 90s in the worst months. I'll need that misting fan to keep me from overheating.4 -
Thank you for pull-up advice. Unfortunately, no bands here so just going for lots of singles during the day lol.
Did some deadlifts with some luggage I had around today. Nothing huge, as I have a knot in my quad/hips are a bit achy and I want to have a big leg day Thursday.
Will be walking to drop off more clothing donations.2 -
Still in harder workout break. I stretched slowly for about 45 minutes today, slowly working on front splits again. Damn, these kind of stretches are amazing for the glutes. It feels like they are constantly sore.3
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Today was an hour of Barre. Lots of booty work which I’m not at all used to! I’m gonna feel that on my run tomorrow on the hills3
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15 minute walk and a 2 mile walk today...3
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Hangboarding:
Generic warm up: Dynamic stretches; jump rope; and band stuff
Specific warm up: Scapular activations; pull ups; jug hangs; and 5 second repeaters.
Working sets: 10 second repeaters; 3 finger hangs (5 second repeaters); and 15 mm rung hangs (5 second repeaters).
Warm down: Finger curls; core workout; and yoga .
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Hamstrings are sore today from DL-ing yesterday. Since I plan a heavy leg day at the gym tomorrow, to include squatting and DL-ing, today is cardio and core. Do not want to work my back in case it would mess my DL volume tomorrow. I am going to walk and try a sydney cummings 30 min ab workout today and MAYBE a HITT later if I slack on the walking. Little break from CX Work.
Need to stretch a lot today.2 -
Did something different on my row today. 6K meter Warmup, then 4 X 250m sprints with one minute rest. Then a 20 minute moderately easy row to finish. On the first sprint, I nearly held a 1:38 pace -- not fast by any means but respectable. Couldn't hold the last few stroked and ended up with 1:40. The other three were mid to high 1:40s. But I'm showing some improvement and glimpses of actual strength again (and the back is holding up!). Ended up with around 11K for the hour total.
Now, I'm supposed to lift tonight, so we'll see if I can stay motivated to do that in the evening.6 -
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters2 -
There are some over-achievers posting in here!
I woke up late today so did a quick 2 mile run (walked for a 1/4 mile for warm-up, ran 2 miles, walked another 1/4 mile for a cool down). Didn't want to push it for another mile and be late for work. I'll get after it again next time...3 -
20 min Walk/run stairs - morning
20 min yoga,
40 min calisthenics/dumbbells. Trying your workout @Rhysl345On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
1
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