What Was Your Work Out Today?

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  • AnnPT77
    AnnPT77 Posts: 36,546 Member
    Took a walk, 4.11mi in 1:00:19. Not sure, think this might be the first time I've averaged over 4mph since sometime last Fall? I try to titrate walking dosage carefully when it comes to optional exercise walks. Too much, and the bad knees pay for it. Too little, and I don't keep enough walking-specific conditioning to enjoy the occasional long walk with purpose (talking special scenic walks, art fairs or music festivals, etc.).
  • lgfrie
    lgfrie Posts: 1,454 Member
    xc2te18byn85.jpg
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    edited November 2020
    Another morning with Team Body Project:
    • "Totally Totally" -- second day in a row!! Momma joined me for part of the session. :)
    I plan to do "Totally Triple" (the latest workout) tomorrow morning.
  • ZDub84
    ZDub84 Posts: 5 Member
    edited November 2020
    Deadlift(standard/sumo/straight leg) 6 sets each super set(always) with some core work. Followed by an hour hike.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited November 2020
    Hardest (machine) row, by far, in a while. Did 4 X 8 minutes w/ 2 rest. Slow as anything, but I had three goals -- just do it all on the rower, get through it without quitting and hit 90% of max HR on each set. Hit my goals. 2:10 pace on first one, 2:14 on second, then 2:19 on 3rd (fell off a cliff a bit) and 2:20 on last. All 27 SR w/ really low DF (around 65/70). Still babying the back and just making sure I build up slowly.

    Didn't help it was around 83 or 84 degrees at lunch. Another hot one.

    Half way through my 100 pushups, 100 pressups, and 64 weighted squats or deadlifts (really lighter weights for now, like 40 to 60 lbs).
  • AnnPT77
    AnnPT77 Posts: 36,546 Member
    Too windy again today to row, with the water temp as low as it is, so my regular rowing double partner and I took a nice bike ride instead - started from my house, hopped on the trail system a couple of miles from here, and rode to a park just a few hundred meters downstream from where we usually row. It's about a 20 mile round trip, which is far enough but still comfortable for me on the hybrid, at my current level of cycle-specific conditioning. 😉

    Grateful that the weather's still letting us get outside and have fun in comfort doing this, never a sure thing in Michigan in November.
  • charmmeth
    charmmeth Posts: 936 Member
    I am doing an rowing challenge to row a half-marathon (on my ERG) by the end of the month. I did 10km this morning, am due to do 12km tomorrow and then working up to 20km (or 21.1 to be precise) on 29 or 30 November. We'll see!
  • JDMac82
    JDMac82 Posts: 3,192 Member
    15 min's elliptical
    15 KBell Swing
    15 Dbell Squat Press
    20 Leg Tucks / Wipers
    80 Push-ups

    3 x 15
    Mil Press
    Mule Kicks
    Waiter Curls
    Lateral Raises
    Smith Deadlifts
    Rear Delts
    Rope to Face
    Rope Curls
    Front Raises
    KBell Deads
    Calf Raises
    Upright Plate Raises

    Sporty 40
    Rower/Hip Lifts/Knee Tucks/Crunches/Flutter Kicks/Scissors/Situps/Mtn Climbers/Supine Knee Tucks/Rope Crunches
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    Friday morning movement:
    • Team Body Project's "Totally Triple"
    I went on a 2-mile outdoor walk during my break before the afternoon session of virtual instruction. I almost got a little too warm with my coat and ear warmers on. The sunshine was magnificent today!!
  • JessAndreia
    JessAndreia Posts: 540 Member
    Goblet Squats 1x6, 2x5
    RDL's 3x8
    Leg Press 2x10
    Swiss Ball Leg Curl 2x10
    High Pull 3x6
    Cable row 3x8

    About a 50 minute walk outdoors

    Workouts have felt the worst this week. Funny enough, I took the week off work, so was expecting great workouts since I wouldn't be tired from work. A little disappointing, but oh well... time for a deload for the next week or two.
  • Southernfit87
    Southernfit87 Posts: 39 Member
    Chest, tris, and shoulders
    Incline bench 4 sets
    Flat hammer chest press 3 sets
    Flys 3 sets
    Seated shoulder press 4 sets
    Dumbell side lateral raises 3 sets
    Skull crushers 4 sets
    Rope pull down 3 sets
  • AnnPT77
    AnnPT77 Posts: 36,546 Member
    Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.

    Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)

    Quick downriver snap, post row, from the ramp to the club's rowing dock:
    yr7ltnuatjp6.jpg
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    edited November 2020
    Saturday morn' with the Team again:
      First, a round of Team Body Project's "Just Combo", then "Turbo HIIT Evolve".
  • amorfati601070
    amorfati601070 Posts: 2,892 Member
    Weird weather today but the wind wasn’t bad
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  • JessAndreia
    JessAndreia Posts: 540 Member
    Kinesis chest press 3x8
    Kinesis incline press 3x10
    Lateral raises 4x12
    Tricep rope pushdown 1x10, 2x8
    Standing calf raises 5x8
    Ab circuit: Machine crunch, cable woodchop, 30 sec plank x3
    1000 m row
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    Sunday morning: Very short date with Team Body Project
    • "Upper Lower Cardio"
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    10K row along with 100 pushups, 100 lateral raises and 64 weighted squats. Longest row (54 minutes) so far in a while, since last Spring. Really super easy again, all under 70% max HR (very slow and easy, low DF, but back is fine and that's what I'm shooting for).
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    10K row again today. Really slow again today, but two 10Ks on back to back days and no issues. All under 70% max HR. Today is an off day for lifting, so just doing back rehab. I think it's the Superman Yoga poses (and holding them for a while) doing the most good. Really tricky to rid yourself of thoracic disc pain. It doesn't hurt like neck or lower back pain (I'm a pro at both of those two thanks to a severe auto accident years ago), but it throbs pretty bad when you lay down on your back or sit back against a chair. Just more aggravating than stabbing. Glad I'm getting it under control.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 Fwd Jump Rope
    15 Min's Elliptical
    Down and back on a Bball Court
    Laterals
    High Knees
    Butt Kickers
    6 Build Up Sprints
    100 Fwd Jump Rope
    Stairs Circuit (Every/Other/Face left &Right/Hop)
    Jog
    DBell Carry (50#)
    30 second Box Jump
    Jog
    10 Burpees
    50 Criss Cross Jump Rope
    Stairs Circuit
    Jog
    30 sec Box Jump
    Stairs Circuit
    5 x 30 sec work / 10 sec rest Treadmill Belt drive,
    15 KBell Swing
    30 sec Lateral Box Jump
    Tire Flip
    Jog
    Tire Drag
    Jog
    500 Meter Row
    20 Leg Tucks
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    edited November 2020
    No morning walk today....
    but of course I started the day with Team Body Project!!: :)
    • another round of TWT Day 1 - Sweatslinger
    • then an early afternoon session of "Turbo 20's 2"
  • getting_stronger1483
    getting_stronger1483 Posts: 36 Member
    Burn 500 calories with Jeanette Jenkins! Its a 45 minute workout on youtube. I love it!
  • alexmose
    alexmose Posts: 792 Member
    ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    alexmose wrote: »
    ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.

    Hope you're OK Alex. We'll be thinking of you.

    Today was a hard, short rowing "sprints". Not really a sprint for me as I'm so darn slow right now. Had an ITC (interclub competition) 500m to turn in for this month, so I decided to do 8 X 500m/3 minute rest, with the first one counting as my ITC score. Well, I was never really a strong sprinter on the rower (1:40 was my PB time). So why I thought I could hold 1:35 on the first 500m was pretty silly of me. Ended up crashing and burning pretty bad and doing a 1:52. Not terrible considering, but the way I did it was horrific. Then the next seven intervals were shear pain. All were over 2:00 (from 2:00 to around 2:05). Light DF and high SR (stroke rate).

    Did a 1K W/U and a 1K C/D as well.

    Was nice and cool out on the deck at lunch. That was pleasant.
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    Team Body Project morning:
    Repeat of "Totally Totally", then an early afternoon quick outdoor 1-mile walk.
  • B_Plus_Effort
    B_Plus_Effort Posts: 311 Member
    my office for one hour every day !

    p98lj4z41jd8.jpg
  • JDMac82
    JDMac82 Posts: 3,192 Member
    50 Criss Cross Jump Rope
    15 min walk 4 mph @ 8 incline
    10 Dbell Snatch
    80 Push-ups
    40 Straight Leg Situps / Scissors

    15/10/5
    Leg Press
    Mil Press
    Calf Raises 3 x 18
    Lateral Raises
    Rope to Shins
    Mule Kicks
    Rev Flys
    Goblet Squats
    Dbell Deads
    Front Raises
    Dbell Shoulder ROM
    Cable Squats

    Dirty Shirley Abs (30 reps)
    Situps/Rower/Knee Tucks/Mtn Climbers/Crunches/ Wipers/Hip Lifts/Supine Bike/ Leg Tucks/ Hanging Leg Raises
  • JDMac82
    JDMac82 Posts: 3,192 Member
    60 min's on the treadmill, Hill Climb program.
  • alexmose
    alexmose Posts: 792 Member
    mytyglotz wrote: »
    No morning walk today....
    but of course I started the day with Team Body Project!!: :)
    • another round of TWT Day 1 - Sweatslinger
    • then an early afternoon session of "Turbo 20's 2"

    You inspired me a few weeks ago I tried a dance video by them!
    AnnPT77 wrote: »
    Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.

    Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)

    Quick downriver snap, post row, from the ramp to the club's rowing dock:
    yr7ltnuatjp6.jpg

    You are a badass
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited November 2020
    10K on the rower again today. Starting to feel better on it -- more consistent again, HR was steady (all under 75% max HR) and I'm getting more consistent in form and speed. Still slow with low DF, but I'm getting more zip, up the rail off the drive, and feeling better about things. Felt fresh after 50 minutes and like I was holding back, even at the end. That's how you want to feel on Steady State sessions.
  • mytyglotz
    mytyglotz Posts: 1,804 Member
    Wednesday morning with Team Body Project and a repeat of "Totally Triple". Go for the GOLD - always!!

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