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What Was Your Work Out Today?

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  • MikePfirrmanMikePfirrman Member Posts: 1,625 Member Member Posts: 1,625 Member
    Easy hour row today again. Started at 5 AM and it was 78.7 degrees. When I ended at 6 AM, it was exactly the same temp, so at least it didn't get hotter, which was good.

    I broke the row up into two 30 minute rows with 2 minutes between to allow the HR to come down. Worked well. Max HR was 137. Pace suffers a bit when this hot but that's not a huge concern for me right now. It was 2:30 on the first half hour and 2:31 or 2:32 on the second to keep it right at 137 (70% of max HR capped).
  • netitheyetinetitheyeti Member Posts: 385 Member Member Posts: 385 Member
  • nighthawk584nighthawk584 Member Posts: 1,944 Member Member Posts: 1,944 Member
    Thur 6/4

    MORNING
    17.7 miles on mountain bike trails. Vigorous with many inclines.

    AFTERNOON
    40 Chin ups, 110 Push ups (both in sets to failure with minimal rest between sets)
    edited June 4
  • JimDewJimDew Member Posts: 951 Member Member Posts: 951 Member
    No workout today. Can I get a pass for having a tooth pulled? 🤨
  • hawkeye45_hawkeye45_ Member Posts: 545 Member Member Posts: 545 Member
    Kettlebell Swings
    15 pounds (because that's all I could find right now)
    10 reps EMOM for 10 minutes
  • MikePfirrmanMikePfirrman Member Posts: 1,625 Member Member Posts: 1,625 Member
    hawkeye45_ wrote: »
    Kettlebell Swings
    15 pounds (because that's all I could find right now)
    10 reps EMOM for 10 minutes

    I do a lot of them (or did before I hurt my back last year -- not doing KB swings!). I think it's great to start with lighter KBs and work on form first anyway. Took my over a year to understand it's a hip drive, not a squat and arm lift, if that makes sense. 15 lbs is a lot more forgiving then 30, 40, 50 or more lbs.
  • grmreappergrmreapper Member Posts: 28 Member Member Posts: 28 Member
    Ran 9.2 miles
  • DjproulxDjproulx Member Posts: 1,965 Member Member Posts: 1,965 Member
    Rest day today, so I exercised my casting arm by throwing dry flies to trout. Beautiful night to be on the river.
    edited June 5
  • MaltedTeaMaltedTea Member, Premium Posts: 1,831 Member Member, Premium Posts: 1,831 Member
    Did a 30-minute upper-body workout in the evening and tried to avoid doing cardio so only walked about 5k steps on my lunch break. I'm feeling antsy and my energy's on 10 like...

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  • drmwcdrmwc Member, Premium Posts: 450 Member Member, Premium Posts: 450 Member
    I did an hour of yoga before breakfast.

    I did hangboarding and lifting in the evening:

    Warm up:
    Some sprints on the erg, band stuff, burpees, pull ups and easy hangs. My pace on the rower was 1.54 over 2 minutes, which is kind of slow for a sprint.
    Max length hangs:
    These were disappointing. I was out of form. 20 seconds on a 20mm edge was the best I got.
    Upper body lifts:
    Military press, 35 kgs, 3 sets of 6
    Bench press, 50 kgs, 3 sets of 6
    Bent over row, 60 kgs, 3 sets of 6.

    The evening workout was just over 2 hours.

    I should get a giant jug for my climbing wall today, so my plan is to practice double dynos. I'm terrible at them, so it is definitely hitting a weakness of mine. (They are moves where you briefly have 0 points of contact with the wall .)
    edited June 5
  • MikePfirrmanMikePfirrman Member Posts: 1,625 Member Member Posts: 1,625 Member
    Same workout as last Friday. And just like last week, I forgot to turn on the HRM before the first 2K interval.

    4 X 2K/3:30 rest. Improvement by nearly a full second off of last week's average (.9 second improvement). I posted this week and at the end last week's same row. Anything near a second is a nice chunk to take off, so that's progress in the right direction. Last hump on the HRM graph is actually a 2K Cooldown. The first interval was done before I turned on the app.

    HR got a bit higher this week than last week as well on these. Pain tolerance is also important on these. The other thing to look at on these is consistency. Last week was fly and die. This week, much more consistent with an idea of what average to start at (you should start at around the average of the prior round). Had to sprint on the last one at the end to hold under 2:10 average for that last rep, so certainly left it all out there, as the HR indicates. Oh, starting and ending temperature was 78 degrees, so it was certainly a warm 5 AM. Same temp when finished, so at least it didn't get hotter!

    @ Matt - the sprint is all relative. You and I are comparing our numbers to others in our rowing group (Sub7). Keep in mind, many of them, especially those over 40 and the 50 heavies, are the tops in the world. Have to keep it in perspective. My goal is to do this workout all sub 8 minutes, ideally all sub 7:50 again (I've done that before). Some of the top guys in our group can do this same workout all sub 7 X 4 sets, which is just silly strong.

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    edited June 5
  • alexmosealexmose Member Posts: 608 Member Member Posts: 608 Member
    Walked 3 miles in intense heat w my mom but we felt dizzy and faint. Sitting down for a bit to recover.
  • Neel9290Neel9290 Member Posts: 2 Member Member Posts: 2 Member
    for today i followed a 15 min abs video , if i ever got reborn as a guy i would like to imagine him being my body goal lol
  • DjproulxDjproulx Member Posts: 1,965 Member Member Posts: 1,965 Member
    Today was my second run test of the week, a 10k. Did the run in the early am to try to minimize the effects of today's heat and humidity. Now its time to rehydrate.
  • nighthawk584nighthawk584 Member Posts: 1,944 Member Member Posts: 1,944 Member
    Fri 6/5

    MORNING
    14.5 miles on mountain bike trails. Vigorous with many inclines. Wanted to go more, but had to cut it short, last 3 miles in pouring rain.

    AFTERNOON
    41 Chin ups( in sets to failure with minimal rest between sets)
    Full body weight training
  • nighthawk584nighthawk584 Member Posts: 1,944 Member Member Posts: 1,944 Member
    alexmose wrote: »
    Walked 3 miles in intense heat w my mom but we felt dizzy and faint. Sitting down for a bit to recover.

    Be careful in the heat...drink more than enough water or sports drink
  • MikePfirrmanMikePfirrman Member Posts: 1,625 Member Member Posts: 1,625 Member
    alexmose wrote: »
    Walked 3 miles in intense heat w my mom but we felt dizzy and faint. Sitting down for a bit to recover.

    Be careful in the heat...drink more than enough water or sports drink

    Just to add, also enough electrolytes. A few years ago, I learned that the hard way. Was at my computer and all of a sudden my peripheral vision went. Before long, I could hardly see anything. Thought I was having a stroke. Scared the bejesus out of me. Turns out it was my first bad migraine. Went to the eye doc (because at slight risk of glaucoma as well) and he just chuckled and said, "we got our first migraine of the Summer".

    I drink a ton of water, so I didn't feel that was it, but he also asked my much I sweat and if it was salty, etc. He strongly recommended I take an electrolyte pill or capsule after each hard sweat, especially in the Summer months.

    I get this really cheap one (some are ridiculously priced) in tablet form. It's meant for overheating in factories but works great also for working out. Medique Medi-Lyte is the one I use. I swear, if I forget it, my recoveries aren't as fast. Feel much better when I remember to take two after a hard sweat. My cramps also went away after I started taking these. I used to have cramps in the middle of the night a lot. Those are all gone as well now.
    edited June 5
  • JimDewJimDew Member Posts: 951 Member Member Posts: 951 Member
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    Muggy today. Still much better than a few days ago. I was much more hydrated pre-run, and it showed
    edited June 5
  • alexmosealexmose Member Posts: 608 Member Member Posts: 608 Member
    alexmose wrote: »
    Walked 3 miles in intense heat w my mom but we felt dizzy and faint. Sitting down for a bit to recover.

    Be careful in the heat...drink more than enough water or sports drink

    Just to add, also enough electrolytes. A few years ago, I learned that the hard way. Was at my computer and all of a sudden my peripheral vision went. Before long, I could hardly see anything. Thought I was having a stroke. Scared the bejesus out of me. Turns out it was my first bad migraine. Went to the eye doc (because at slight risk of glaucoma as well) and he just chuckled and said, "we got our first migraine of the Summer".

    I drink a ton of water, so I didn't feel that was it, but he also asked my much I sweat and if it was salty, etc. He strongly recommended I take an electrolyte pill or capsule after each hard sweat, especially in the Summer months.

    I get this really cheap one (some are ridiculously priced) in tablet form. It's meant for overheating in factories but works great also for working out. Medique Medi-Lyte is the one I use. I swear, if I forget it, my recoveries aren't as fast. Feel much better when I remember to take two after a hard sweat. My cramps also went away after I started taking these. I used to have cramps in the middle of the night a lot. Those are all gone as well now.

    Ty no drank a gallon of Gatorade which obvi made me feel sick. Unfortunately that was all my Gatorade for the next few days. Perhaps I’ll stop at a Mart for electrolytes.
  • MaltedTeaMaltedTea Member, Premium Posts: 1,831 Member Member, Premium Posts: 1,831 Member
    I woke up early and got some stuff done within a couple of minutes after morning prayers 'n such...

    AM (before work)
    * Lower body workout (squats, deads, traveling lunges, etc) over about 30 min
    * Ran (ok, ok, jogged) 21 flights of stairs

    PM
    * Walked ~8 km over two walks: one at lunch and one after work was done
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