What Was Your Work Out Today?
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Yesterday I did...NOTHING! I got my PMI CAPM cert (proj mgmt) and indulged in delicious skin-on chicken thights and a quest pb cup. yum.3
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Wow you are all killing it! I did a 30 minute kickboxing class today, yesterday, and Tuesday!3
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Trying to get back into the grove. A little bit injured and a little bit lazy lately. You are all making me look bad BTW...
Treadmill warm-up
3 rounds of circuit training
Treadmill cool-down3 -
Excellent template today, burned just under 700 calories in an hour!
Treadmill:
30 sec push (7mph)
90 sec base (6mph)
45 sec push
90 sec base
60 sec push
90 sec base
75 sec push
90 sec base
90 sec push
90 sec base
30 sec push
1 min all out (8mph)
Rower:
400m row
15 x froggers
repeat, taking 100m off row until you reach 100m
100m row
15 x squat jack
repeat, adding 100m onto row until you reach 400m
Bonus:
100m row
15 x froggers
15 x squat jack
Weights:
15 x sumo squat (50lbs)
8 x low bench reverse lunge (each leg)
6 x lateral lunge to reverse lunge (each leg)
15 x hip hinge swing
15 x hip bridge fly2 -
Did a full body lifting session today, but very light still since I am still recovering from a viral infection. I think I will return to my regularly scheduled volume next time!5
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Hour Weighted Hill Climb program
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Did 40 minutes on the rower today. It was like 60 with high winds and you would think I was dressed for the South Pole. I had on thermals, top and bottom, and gloves on as well. And I sat in the full sun and still froze my rear end off. Now, the winds were like 25 MPH, but still yet, you do get used to AZ heat after a while.
Ended up with around 15 on the Assault Bike to warm up inside. Will take an hour walk with the lovely wife later this evening as well. Still also have to do my back rehab exercises, but that only takes around 10 minutes or so.3 -
Thursday movement:
Morning with Team Body Project and "Get Moving 2"
then early afternoon "break time" breaking a sweat with a repeat of Real Start "Beats".1 -
I don't even have to tell you, it's so audience-boring, but hey, reporting is part of my current accountability reinforcement. . . .
8842m, this time.
Still working on posture & appropriate layback/swing. I remembered a cue one of my coaches - a NCAA Div 1 conference assistant coach of the year, multi-time Div 3 conference & region coach of the year, so no slouch (pun intended) - used for this: Imagine you're wearing a high-cut bathing suit (guys maybe could imagine Speedo? 😉); don't let skin touch the seat. (Point is to sit up on the pelvic bones.) I like it.
Glad to hear you're back at it, @Alexmose . . . but don't let yourself do too much, too soon, and impair recovery - advice from an old person, earned through screwing it up. 😉3 -
* 3 mile run
* 3 one-minute forearm planks
* 25 dumbbell arm curls 5 pounds1 -
20 min's elliptical
15 KBell Swing
15 Dbell Squat Press
15 Dbell Snatch
40 Straight Leg Raises / Knee Tucks
12)9/6
Mil Press
KBell Stiff Deadlift
Front Raises
Calf Raises 3 x 20
Rear Delts
Kickbacks
Lateral Raises
Waiter Curls
Dbell Rev Sweep Fly
Flys
Senile Abs (60 reps)
Situps/Flutter Kicks/Crunches/Mtn Climbers/Hanging Leg Tucks/ Hip Lifts/Rower/Heel Taps1 -
Wanted to push a bit on the rower (today was AT work -- to improve the point at which you go from aerobic to anaerobic). Couldn't decide what I wanted to do and didn't know how strong I felt. Added in the long walks this week and was feeling a bit beat up. Ended up doing a "waterfall" workout where you start with a longer distance and move to a lesser distance. Did 3K, then 1K then 813m (the distance of this month's virtual competition). Just took enough break to feel rested (around 2 or 3 minutes between). 2:14/2:09/2:03 were the paces. Pretty slow but felt painful, so that was the purpose. Didn't quite reach 90% max HR, so might have had more in me.
Did a 15 minute C/D on the Assault Bike. Working on getting through my bodyweight sets the rest of the day (pushups/weighted squats and deadlifts/pressups).2 -
BeachBody programs
21 day fix extreme real time - Day 21 Cardio - 30 min light weighted cardio.
3 week yoga retreat - week 1 day 5 - 20 minute flow on the go
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Only one out running at 9 tonight but happy to have gotten it in. Also I did 3 one-minute forearm planks and 50 five pound dumbbell arm curls.1
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Stronglifts routine... Squats, bench, back row and some accessories.2
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C2, 8863m, <70% HR reserve. Focus on spending legs first, swing from hip joint with solid core (still using the "bathing suit" cue, too), getting full upper body length immediately out of the finish.
I feel like the bathing suit/hip joint focus is having back-sparing benefits, which implies to me that I've been sloppy about higher spine flexion.
Really didn't want to do it today. Put it off until late. 🙄2 -
Weather was atrocious so pain cave it is.
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100 Fwd Jump Rope
1K Row
Stair Circuit (every/other/left/right/hop)
Down and Back (50 meters each of way)
High Knees
Butt Kickers
Laterals
50# Dbell Carry
Build up Sprints
Tire Flip
Jog
Tire Drag
Jog
100 Fwd Jump Rope
50# Dbell Carry
Stair Circuit
Tire Flip
Jog
Tire Drag
Jog
10 Burpees
15 min's elliptical0 -
MAPS Anabolic Day 1 Phase 1! Back to doing some real programming, although I'll have to say goodbye to loading the spine for a while. Not even front squats. Luckily, I truly think bulgarian split squats are just as effective.2
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I need to self isolate for a bit. I had a Covid test on Thursday in preparation for an operation this Tuesday. I need to isolate until the operation.
I climbed for an hour in my garden. It was very good - I was in form. I got a heel hook on a tiny hold, going from a small crimp. It's a move I have tried many times before, and the first time it has worked.
I warmed down with finger curls.
It was nice and sunny, but only around 5 centigrade.4
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