What Was Your Work Out Today?
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I did one that I don't normally do -- 16 X 30 seconds on the Assault Bike w/ 90 second rests. Sounded easy until about four or five into it. Hit max Watts on my bike (around 960). First time I've done that. HR spiked to around 85% to 91% toward the end on each interval. 680 calories in 45 minutes including the 5 minute warmup on the LateralX.0
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Shoulders followed by 20 mins spin.1
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Run up 72 stairs - walk down - total of 1800 stairs.
5 rounds tabata 40W:20R 45 seconds between rounds:
High knees, plank shoulder taps, butt kicks, mountain climbers, toe taps on step, plank jacks / side steps1 -
Casual hybrid bike ride, easy pace, 13.68mi, some road, mostly paved trails. Explored a trail extension on the South end of town that I hadn't visited yet, found that it leads to an adaptive canoe/kayak launch (designed to be able to get in boat from wheelchair or with other mobility challenges, and launch/land). That was interesting.
Also, 41 minutes messing around with the dumbbells at home.
This next is not a whine, not even a little, but a "wow" for me, deep sympathy for those affected on the West coast (US), and an FYI for others. The fires out West are so extreme that they've affected air quality here, over 2,000 miles away to the East (across a huge mountain range and one of the world's larger freshwater lakes besides). Our air quality is never an issue here, and the fires' smoke has raised that level, the sun is a hazy pink, especially at sun rise/set, and there's a gray cast to the sky all day. Repeating: 2000+ miles (3200+ km) away from the fires.
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5 tire deadlifts
Tire farmer carry
5 tire deadlifts
10 battle rope slams
10 kettle bell swings
6 rounds1 -
My foot felt a lot better, so I tried an hour of yoga, which didn't go brilliantly.
I got a walk in over lunch, and another one in the evening, so I probably ended up on around 15,000 steps. (I'm not sure as I smashed my Fitbit, and I don't like using the phone to track.)
I was limping for the lunch time walk, but pretty much at full speed by the evening.2 -
Just started swimming laps again after waiting a long time—was hospitalized for a torn artery. My workout this time was 1400 yards in 30 minutes. My Apple Watch is a big motivator since it tracks my heart rate, lap number/style, etc. I love it!3
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Rowing machine, 4 x (2k on, 2' off/CD with the usual row in/out), moderate steady state, 70% HR reserve and below.0
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Super easy workout.0
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Military BarW2, 135/6, 185/4
205/2, 195/4, 165/8, 135/10
Shrugs 225/8, 315/8, 365/8
L Raise BarW2, 95/8, 115/8-2, 95/8
D Squat BarW, 135/8, 185/8, 225/8
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MAPS Anabolic phase 3 kicked my butt!!1
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Chest, triceps, 15 mins spin bike1
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1,440 steps up and down.
4 rounds for time with bands:
10 burpees
20 vertical to lat raises
50 jacks
20 chest press
50 butt kicks
20 row
50 high knees
20 curls
40 climbers
15 tricep press down
10 shoulder press
50 step toe taps
20 rear delt fly2 -
The usual kind of nonsense: Rowing machine, 3 x (2k on, 2' off/CD) with row in/out on the off bits, for 6675m total. Pieces SS at 2:35.6 average pace, 17spm, only 2:10 literally a couple bpm above 70% HR reserve toward the end, rest below.
Afterward, 42' unfun with dumbbells.🙄
Plus a few hanging knee lifts and standing side leg raises earlier in the day, for the amusement value.2 -
My foot hurt a bit in the morning, so I decided the best way for it to recover was to ignore the pain and load it.
- I did an hour's yoga before breakfast.
- I did 45 minutes pilates before lunch (work have started to put on these sessions for everyone.) I've not done it before; it felt kind of similar to yoga and so not too bad.
- I got a lunch and evening walk in, ending up on around 16,000 steps (it may be more, unlikely to be less - I smashed my Fitbit so this is a bit of a guess. I could use my phone, but I decided not to.)
- I hangboarded in the evening. I felt tired and sluggish at the start, but it ended up going pretty well. I did some pinch grip training, and ended up way below my maximum for this.
The foot stopped hurting during yoga, so my plan was a success. This was a bit of a surprise. Although I am a doctor, I'm not a medical one, and my self diagnosis tends to be: "You're fine. Carry on." It does sometimes work, but it's not foolproof.
The most egregious example of this not working entailed trying to walk home with two broken legs and concussion.2 -
Pain cave stuff. 8 minute X 4 with 3 minute rests. First two on LateralX (like a MaxTrainer but it goes side to side as well) and then last two on the Assault Bike.
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Nice cool-day bike trail ride for around an hour and a half with my rowing buddy Melissa (yes, biking by 2 rowers 😉), casual pace, with a stop for skim latte outdoors at the North end, before riding home.3
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Chest/Tri day
Incline BarW, 135/6, 185/6
225/4, 235/2, 245/1
205/6, 205/4
Flat BarW, 225/6, 245/4
275/1, 245/5
Deads 225/8, 315/8, 405/8
455/5
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HEading out for day 2 of phase 3 of MAPS anabolic....pray for me1
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50 min cardio2
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