What Was Your Work Out Today?
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Veteran's Day morning session with the legendary Team Body Project:
- "Walking Cardio Evolve"
- "Boxing Resistance Express"
- "H2O Refresh"
Happy, Blessed Veteran's Day!! Thank you to those of you who have served, who are serving, and thank your loved ones who have served and are in the service. God bless you all, courageous heroes.1 -
Legs: squats, weighted lunges, deadlifts. 62 mile road bike ride. It was a good leg day.1
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Update: Tragically was sent to the hospital and now a neurologist to see what this back pain is about. Sigh*2
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Update: Tragically was sent to the hospital and now a neurologist to see what this back pain is about. Sigh*
Oh no!!
I am so sorry you are in pain.
Try not to be discouraged.
I am praying that not only you heal soon, but that you are in the most capable and graceful hands, and the neurologist figures it out. (:2 -
I worked out like a beast yesterday doing 95 minutes of circuit training, so today was an active "rest day." Squeezed in 35 minutes of ab/core workout. 💪1
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A countryside walk in deep mud down to the waterfalls and back. Only 2 miles but it was nice to be down there. My boots are filthy now 😒3
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Update: Tragically was sent to the hospital and now a neurologist to see what this back pain is about. Sigh*
Oh no!!
I am so sorry you are in pain.
Try not to be discouraged.
I am praying that not only you heal soon, but that you are in the most capable and graceful hands, and the neurologist figures it out. (:
Ironically, the doc was like 'pls continue to lift weights, we don't want you to become any weaker!!'2 -
Another 5K row for me today, followed by 30 minutes on the LateralX. Rowing was all under 75% HR max (though that's way too high considering the DF was really low, I'm just not in rowing shape yet) and the LateralX was nice and easy stuff -- all under 70% max. Around 700 calories burned.1
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20 min's elliptical
10 Close Grip Pull-ups
15 KBell Swing
40 Hanging Leg Raises / Banded Crunches
18/12/6
Shrugs
Leg Press
Lat Pulls
Mule Kicks
V Bar Pulldowns
Calf Raises 3 x 15
10 Wide Pull-ups
Cable Squats
Straight Bar Pulldowns
Straight Leg Deads
Iso Pulldowns
Standing Calf Raises 3 x 15
Seated Row
Rev Grip Pull-ups
Sporty 40 Abs
Sit-ups/Flutter Kicks/Rower/Heel Taps/Hip Lifts/ Mtn Climbers/ Knee Tucks/ Straight Leg Situps/Cable Crunches/ Hanging Leg Raises1 -
Another "Team Body Project" kind of morning:
- "Combo HIIT Evolve"
- "20 Minute Beats"
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Time constrained so fanged it on the stationary
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15 min's Elliptical
15 KBell Swing
15 KBell Squat Press
40 Straight Leg Situps / Hip Lifts
18/12/6
Bench
Lateral Raises
Mil Press
Flys
Skull Crushers
Upright Row
Chest Press
Front Raises
Land Mine Press
Rear Delts
50 Criss Cross Jump Circuit
Dirty Shirley (30 reps Abs)
Rower/Hip Lifts/Supine Bike/Roman Chair Tucks/Hip Lifts/Wiper/ Flutter Kicks/Scissors/ V Up/Crunches1 -
Friday the 13th Morning Session:
a repeat of Team Body Project's "Essentials Segments".
**I am thinking I'll rotate through each session successively, doing one every few days of the other Team Body Project cardio/circuit workouts, and just repeat the entire Essentials plan over and over again. I like that the "Essentials" workouts devote an equal amount of time (about 15 minutes each) to cardio, resistance, and abdominal/core exercises. I am hoping that doing these Essentials workouts regularly (starting at at least 2 times per week) will help me to keep my core engaged and form good as I keep doing the other sessions that are more cardio-focused on the other days of the week.1 -
Saturday -- another chilly, sunny Autumn day!!
I started the day with my ritual morning Team Body Project session: today's choice was "Real Start Evolve PT 5".
Then I went on a 2-mile outdoor "cool-down" walk (slower pace today....😖).
I went on another short 1-mile walk around the block in the early afternoon as my meal of "egg white floofs" baked in the oven.1 -
180 min's hiking hills with 30# pack2
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My dad collapsed on Thursday, and my mum took him to hospital. He has low sodium in blood, and the hypothesis is that the cause is oesophageal cancer.
I did an hour of yoga on Thursday. Then I climbed - it was a very poor session.
I did leg day on Friday, building up to 3 sets of 10 squats, 80 kgs; and 3 sets of 10 deadlift, 100 kgs. I am new to sets of 10 - they seem pretty brutal.
I visited my little brother yesterday, with a vague aim of climbing on his outdoor wall. It rained, so we did a 7 or 8 mile walk instead.
I did an hour of yoga today. I then climbed. It was a really good session, my best for a long time. I will do a 9 mile walk later today.4 -
120 min's hiking hills with 30# pack.0
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Best wishes for good results and speedy healing from the surgery, @JimDew. Frustrating to be off the workouts for a while, I know from experience . . . but I'm sure you'll find some creative ways to get back into it, even with some limitations, once cleared to do *something*.
@drmwc, so sorry to hear about your dad! That's very frightening, but I'm hoping it still could turn out to be something less severe. My husband had oesophageal cancer, so I can understand the concern. Good for you, sticking with your routine even with this stress. Sending strength to your whole family!1 -
Best wishes for good results and speedy healing from the surgery, @JimDew. Frustrating to be off the workouts for a while, I know from experience . . . but I'm sure you'll find some creative ways to get back into it, even with some limitations, once cleared to do *something*.
@drmwc, so sorry to hear about your dad! That's very frightening, but I'm hoping it still could turn out to be something less severe. My husband had oesophageal cancer, so I can understand the concern. Good for you, sticking with your routine even with this stress. Sending strength to your whole family!
Yes, best wishes for the both of you. I'm really sorry to hear about your Dad, Matt. I hope it's not what they think.
Did a nice 4 X 8 workout on Friday (Anaerobic Threshold workout) -- first two on the rower at around 2:08 pace or 2:09 pace and the next two on the Assault Bike and LateralX.
Today was just an hour easy steady state cardio with 30 minutes on the rower. Longest continuous row I've had in a while. Really slow but really low DF and concentrating on keeping HR under 70% of max.1 -
An hour walk on flat and hilly terrain aka my neighborhood. Not sure when to begin lifting weights. I build muscle easily. Drop weight at a slowish pace.1
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Sunday morning with *drumroll, please* TEAM BODY PROJECT!!!! (I hope I haven't caused anyone to start rolling their eyes at the words "Team Body Project". They're just so rad, folks -- it'd be a terrible shame if my repetitive mention of them turns people away. You'd be missing out!!
Anyway....)
Morning session was a third go at "Totally Cardio".2 -
@mytyglotz -- nothing wrong with repetition. It's more important for consistency. Doesn't hurt, at all, to change things up on occasion, but I do mostly 3 machines and the same lifting workout weekly, so I'm pretty humdrum as well!
Today was 30 minutes again on the rower (very easy, all under 70% max HR -- low DF @ 22 SPM/2:32 or 2:33 pace or so). Then 24 minutes on the LateralX.1 -
Monday, November 16th -- Morning session with Team Body Project for the 193748493920485th time (slight exaggeration..).
• Turbo 30's followed by
• Move Beats
C'mon Tuesday!!2 -
Monday: Upright rows, squats, lunges. 1 hr. Just starting resistance training today, it's a big deal for me, although I feel like jello now and will probably be sore tomorrow! I hope I can stick with this
Normally I just go for long walks, but it is starting to get REALLY cold outside brrrrrr 2 -
15 min's elliptical
30 Overhead Press
15 Pull-ups
15 KBell
20 Leg Tucks / Wipers
3 x 15
Shrugs
Curls
Skull Crushers
Bent Over Row
Hammer Curls
Cable X Over
15 Wide Grip Pull-ups
Rev Grip Curls
Rope Ext
Rope Curls
Straight Bar Pulldowns
Iso Pulldowns
Kickback's
Rev Grip Pull-ups
100 Fwd Jump Rope
Sinister Abs (60 reps)
Situps/Hip Lifts/Cable Crunches/Hanging Leg Raises/ Straight Leg Situps/ Rower/ Mtn Climbers/ Flutter Kicks1 -
30 mins treadmill 4 mph @ 8 incline
10 min Bike
20 min elliptical
Sporty 40 Abs
Rower/Supine Bike/Flutter Kicks/Mtn Climbers/Crunches/Knee Tucks/ Situps/ Hanging Leg Raises/Banded Crunches/ Hip Dips1 -
Tuesday morning movement celebration with the "GOAT" Team Body Project:
• "Totally Tabata"
followed by a very rapid sub-13-minute mile around the block before another day of Zoom virtual instruction.1 -
Hardest row in a while -- 6 X 250m with one minute rest, then 30 minutes AT work, then 5 minute C/D. 800 calories in 50 minutes. Avg HR was over 160 for the duration (over 80% of max). My max is roughly 195 still. Roughly 8K meters.
Ridiculously low DF (around 65 or 70) but my back isn't hurting, so I'm working on a faster stroke rate for now.2 -
My dad had the key test today. We're waiting for the results - his doctor was pretty pessimistic.
I had a climb over lunch. It went pretty well. I did:- Warm up climb on jugs
- Heel hook practice
- Pogo practice
- One foot off wall practice
- Campus (no foots on wall)
- Static practice (move like a robot)
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15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Crunches / Knee Tucks
3 x 15
Bench
Leg Press
High Pulley Cable X Over
Dbell Deadlift
Calf Raises
Chest Press
Goblet Squats
Low Pulley Cable X Over
Cable Squats
Decline Chest Press
Mule Kicks
Iso Tricep Ext
Dirty Shirley Abs (30 reps)
Situps/ Flutter Kicks/ Rower/ Hip Lifts/ Supine Bike/ Mtn Climbers/ Straight Leg Situps/ Hanging Leg Raises/ Wipers/ Rower
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