What Was Your Work Out Today?
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I got on my elliptical until my legs were on fire, which did not take long but I have only owned it for three days now and I have made a point to be on it every day even if its just a handful of minutes. I think that being consistent and building the habit is most important for me right now.3
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JaredTheGeek wrote: »I got on my elliptical until my legs were on fire, which did not take long but I have only owned it for three days now and I have made a point to be on it every day even if its just a handful of minutes. I think that being consistent and building the habit is most important for me right now.
Not sure what your goals are, but elliptical was my godsend when my knees gave out. I also JUST read another person's success story of losing 8lbs in one month with just building habits, including elliptical daily! Hope you find this inspiring and keep it up!1 -
Kickoff to December:
Yes, onward with Team Body Project
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(just one session this morning. ...I really wanted to do more. Hopefully my body will make the most of the rest and come back stronger and more energetic for tomorrow.)
- "Cardio Conditioning 2"
Happy December, y'All!!2 -
Wife has decided "we" will walk 3 to 4 miles in the evening a few days a week. I don't mind walking, but it was my hard rowing day today and we have quite the hills in my neighborhood. One rises up around 500 ft to 700 ft. and is 1/2 mile long. So add that and my 100 pushups, pressups and leg work today.3
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8944m rowing machine, the usual 4 x (2k on 2'off/CD). Decided to pick up the pace a little on the pieces, still steady state, but not quite as easy. Not fast (shooting for sub-2:30 at any rating that felt OK endurance-wise, ended up 23-25), but gratifyingly it turned out that I negative-split the pieces by a small bit, last 2k at 2:24.2.
Turns out that it starts to feel like work when HR hits somewhere around 220-age 😆 (by coincidence), but I can hold that for a while still (most of the last 2k was close to that, or above; I figure that 155 is around 80% of reserve).3 -
Ignore the “Monday”. My days are off this week.
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When I get home, 20 minutes on my climber followed by deadlift day!2
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5K on the rower and 20 on the Assault Bike today. Went out a bit too hard on the rower to keep under 70% HR max, so took it really easy on the Assault Bike.2
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December 2nd morning date with (you called it) Team Body Project:
- another round of one of my favorites, "Boxing Resistance"
- then, in the early afternoon during my break from Zoom instruction,
Real Start "Intervals"
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Nice exercising today, everyone!
I did not want to do anything today, but...
* 3 mile run
* 3 one-minute forearm planks
* 30 dumbbell arm curls 5 pounds2 -
I do Sydney Cummings daily. Today was Upper Body Push Sculpt. And I did a 6km hike/power walk.2
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Another 8882m C2 rowing machine, the usual format. Back to easy/moderate steady state, holding HR under 70% reserve, which is 10 seconds or a tad more slower than the splits at 80% reserve. Yesterday, mid-2:30s, today, 2:35-2:37ish, 19-23 spm.
Trying to think about maintaining the space between lower ribs and top of pelvic bones all the way through the drive, not a classic focus point, but trying it as a personal posture cue . . . concerned that I'm letting my back get involved in undesirable ways, vs. the whole swing being from the hip joint. Don't wanna gronk my back. 😉2 -
20 min's elliptical
80 Push-ups
15 KBell Swing
40 Hanging Leg Raises / Banded Crunches
15 Dbell Snatch
12/9/6
Bench
Rope Squats
High Pulley Cable X Over
Mule Kicks
Skull Crushers
Leg Press
Chest Press
Calf Raises 3 x 20
Kickback's
Dbell Stiff leg Deadlift
Low Pulley Cable X Over
Goblet Squats
Nifty 50 Abs
Rower/Supine Bike/ Mtn Climbers/ Crunches/ Situps l Flutter Kicks/ Knee Tucks/ Hip Lifts2 -
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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