What Was Your Work Out Today?

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).

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.

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. 🙄

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 elliptical

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.

5 days of running × 3 miles each day = 15, I hope this is just a start.

3 one-minute forearm planks

30 dumbbell arm curls 5 pounds

60 min's elliptical

ariane78mmm wrote: »

15mins low impact cardio. I know its not much for you all but I'm just starting out. I'm 42yrs old, 5'1" 162lbs. I am needing to lose weight but plan to keep exercising after I lose my weight so that I can be healthy to see my grand babies get married.
Sw: 167lbs
Cw: 162lbs
Gw: 135lbs

To me, that sounds perfect.

A gradual on-ramp to increased fitness, then keeping it manageable but always just a small challenge: IMO, that's the smart route.

I think too many people do some impractical "zero to sixty, let's go to the gym 2hrs/7days" approach, and burn out - too big a jump, doesn't accommodate to a balanced life. You're doing it right.

And it'll be fun, chasing your *great*-grand babies around, playing tag'n'stuff. Meanwhile, keep checking in here!

20 min's elliptical
15 KBell Swing
20 Pull-up Leg Tucks / Wipers
15 Standing Dbell Press
15 Land Mine Press

3 x 8
Rope Skull Crushers
Waiter Curls
Iso Cable Ext
Hammer Curls
Overhead Press
Rope Curls
Kickback's
Rev Grip Curls
Rev Grip Ext
Iso Cable Curls
Rope Ext
Dbell Curls

Quarter Abs (25 reps)
Sit-ups/Hip Lifts/Rower/Flutter Kicks/Supine Bike/Mtn Climbers/Crunches/Hanging Leg Raises/Cable Crunches/ Heel Taps/ Knee Tucks/

3.6 mile walk in 1:12:42. it's my best so far. i'm hoping to get into a gym next year. i'm 56, 386 lbs. started at 566 lbs in march 2019.

Late last night/early this morning:

20 minutes - Active stretching and stairmaster warmup

5 supersets of barbell curls 15 reps each with bench dips 12 reps each

5 supersets of seated incline dumbbell curls 12 reps each (8 slow 5-count reps followed by 4 regular reps) with diamond pushups 30 reps each

5 tri-sets of spider curls 12 reps each with v-bar triceps push downs 20 reps each and barbell wrist curls 20 reps each

Hanging leg raises 100 reps

Today:

30 minutes boxing on Oculus VR

20 minutes - Active stretching and stairmaster warmup

Squats 12 sets 12 reps each

Leg extensions 10 sets 12 reps each

Seated leg curl 10 sets 10 reps each

Calf raises 3 sets 28 reps each (7 regular, 7 slow, 7 half reps from top and 7 half reps from bottom)

Rope crunch 100 reps

Another day as an honored and proud member of Team Body Project:
Sunday morning of Real Start "HIIT 30"
and early afternoon of another round of Real Start "Beats 2".

"If you're moving, you're winning!"
--Coach Daniel Bartlett

yirara wrote: »

I started running again recently, and noticed that not running, but spending a lot of time hiking and cycling kept me kind of fit. Earlier this year I needed nearly a month to go from 5km to 4 miles. This time I just ran three 5ks, and then a day later 4 miles. It just worked. And the 4 miler was faster than the previous 5k. Have to say that I'm still the slowest runner around, but ho hum...

I'm currently working on a running badge for which I need runs on 10 successive days. Stupid? Yeah. But I'm already at 8 days now. Some days were super short, but I still made it count because I wrecked myself on the first few meters

Btw, if someone wants to try smashrun, please feel free to use my referral. I don't get anything other than maaaybe another badge. https://en-gb.smashrun.com/nina.lili/invite yeah, so it looks like badges keep me motivated

Great running! I'm a runner too, streaking Day #6 so I definitely do not think consecutive days are stupid, not at all. I was scheduled to run Austin Marathon on 2/14 and it was changed to a Half with a different date or you can defer to another year, but anyone who signed up to run the Marathon also got 6 free virtual races. So no, I think what you're doing is pretty cool! You need to stay motivated! I'll check it out and if it's free, I'll probably give it a shot!

LoveyChar wrote: »

yirara wrote: »

I started running again recently, and noticed that not running, but spending a lot of time hiking and cycling kept me kind of fit. Earlier this year I needed nearly a month to go from 5km to 4 miles. This time I just ran three 5ks, and then a day later 4 miles. It just worked. And the 4 miler was faster than the previous 5k. Have to say that I'm still the slowest runner around, but ho hum...

I'm currently working on a running badge for which I need runs on 10 successive days. Stupid? Yeah. But I'm already at 8 days now. Some days were super short, but I still made it count because I wrecked myself on the first few meters

Btw, if someone wants to try smashrun, please feel free to use my referral. I don't get anything other than maaaybe another badge. https://en-gb.smashrun.com/nina.lili/invite yeah, so it looks like badges keep me motivated

Great running! I'm a runner too, streaking Day #6 so I definitely do not think consecutive days are stupid, not at all. I was scheduled to run Austin Marathon on 2/14 and it was changed to a Half with a different date or you can defer to another year, but anyone who signed up to run the Marathon also got 6 free virtual races. So no, I think what you're doing is pretty cool! You need to stay motivated! I'll check it out and if it's free, I'll probably give it a shot!

Wow, nice! I could never run a marathon or a half due to a particularly nasty dysautonomia (get in the flow and relax, hr drops by up to 20bpm, me: I need air!!!) and generally poor energy accessibility). But I still enjoy my shorter, slow runs.