What Was Your Work Out Today?

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  • atmdaddy
    atmdaddy Posts: 51 Member
    Started a body weight program. 3-sets each pushups, inverted rows, diamond pushups, deep squats, single leg calf raises, stationary lunges, lying leg raises, and floor crunches. This is week one. Sets increase by one each week for three weeks phase 1. Staying out of the gym currently due to Covid....Turning 62 next week and this is a great workout!
  • JSLuke59
    JSLuke59 Posts: 65 Member
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    Friday morning workout completed!
  • Djproulx
    Djproulx Posts: 3,084 Member
    Wed Bike: 75 min on indoor trainer, mostly big gear, low rpm (55-65) work.
    Thurs Run: Short Hill repeats. 20 minute ez paced warmup, then 10 x30sec full speed hill repeats, then 15 min ez pace cooldown run.
    Today's Bike: 75 min power based endurance ride on indoor trainer.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Hardish 5K on the rower, then another 2.5K. First 5K @ 2:15, then at 2:24 or so. Hardly fast but got the HR up to around 90% max and kept it there. Stayed around 170 once I got it up there. Just working on building up time on these sustained harder rows for now. Will worry about strength later once I finish setting up the garage gym.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Dumbbell bench press
    One arm dumbbell row
    Dumbbell shoulder press
    Dumbbell RDL's
    Stability ball leg curls
    1k row
  • 1HugoG
    1HugoG Posts: 36 Member
    I swam 3/4 mile, and walked 2.5.
    My back feels better (than this passed week).cgeoj934p5ya.jpeg
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    edited January 2021
    Boxing - 30 mins heavy bag
    and abs -
    Using a 10lb medicine ball..
    20 situps (tapping ball over head on floor, on stomach, on feet and back)
    20 Russian twists (tapping ball on floor on each side)
    15 leg lifts.

    Repeat 3x.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Winter base building underway for the next 10-12 weeks.

    Indoor cycle session today. 2:13:00 Endurance ride with some VO2 Max intervals to start
    1 Ramp: 3 min each @ 130, 155,180, 205W
    2 Recover: 5min at 120W
    3 VO2 Max intervals: 4 x (2min @ 250W, 2min @ 125W)
    4 Basic Endurance: 90 min @ 155-160W
    5 Cooldown; 10min 95W

    Pool laps and trail run planned for tomorrow.
  • Djproulx
    Djproulx Posts: 3,084 Member
    KickassAmazon76 wrote: »
    Boxing - 30 mins heavy bag
    and abs -
    Using a 10lb medicine ball..
    20 situps (tapping ball over head on floor, on stomach, on feet and back)
    20 Russian twists (tapping ball on floor on each side)
    15 leg lifts.

    Repeat 3x.

    That's some serious core work! Nice.
  • JSLuke59
    JSLuke59 Posts: 65 Member
    Warmed up with 4 - 3 minute rounds on the heavy bag.
    e0op2ul13xsy.jpeg
  • J72FIT
    J72FIT Posts: 6,002 Member
    60 pull-ups, 120 pushups and 60 cossack squats...
  • JessAndreia
    JessAndreia Posts: 540 Member
    500m row x4 paired with decline bench sit-ups.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 Fwd Jump Rope
    15 KBell Swing
    15 Pull-ups
    15 Squat Press
    50 Roman Step Ups

    21 Guns unbroken
    Mil Press
    Hammer Curls
    Overhead Press
    Bicep Curls
    T Bar Row
    Iso Dbell Deadlift
    Landmine Squats
    Seated Calf Raises
    Shrugs
    Low Cable X Over
    Cable Squats
    Low Pulley Wide Grip Row
    Tricep Ext
    Dbell Snatch
    Waiter Curls
    Tricep Ext
    Rope Curls
    Rope Ext

    Dirty Shirley Abs (30 reps)
    Situps/Flutter Kicks/Crunches/Hip Lifts/Wipers/Knee Tucks/ Hip Dips/ Mtn Climbers/ Leg Tucks/ Banded Crunches
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Intentional solo roadside walk, just over 4mi, slightly slower pace (3.4mph) to pay attention to glute engagement, try to protect my evil knees (the waterproof boots are not good walkers, especially on hard surfaces).

    Then get some kinks out with 2 x 1k rowing machine, first one with WU in it at 2:27.1, second one at 2:15.8. 2825m overall with a CD and whatnot.

    Knees, ugh. Foam roller & lacrosse ball later, I think.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Today was a trail run and lap pool day.

    Run: 5 miles EZ paced hilly trail run, including a few rock scrambles.

    Swim: 2300yds
    Warmup: 300 (6x50s)
    Drills: 300 (3x100) single arm w/fins&snorkel
    Pull: 500 (5x100) w/snorkel/paddle/PB
    Main: 1000 (5x200) smooth pace, 10s recovery
    Cooldown: 200
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    10K row today. Steady state, just trying to keep HR at or under 75% max, which has seemed hard lately for me. Managed to do that, though it was slow (around 2:36 pace @ 20 SPM). Real light DF.
  • drmwc
    drmwc Posts: 1,040 Member
    I did an hour's yoga today, and then climbed. I started off surprisingly on form. However, I got pumped quite fast and was falling off jugs by the end. It was good fun, if a little cold (around zero Celsius.) It was about a 70 minute session.

    I will finish off the day with a 7 or 8 mile walk.

    I've bought myself a continuous glucose monitor. I haven't put it on yet - I'll do it later this week. My plan is to tailor my diet and exercise to minimise glucose peaks. There is a very English, coffee, breakfast related video on it here:
    https://youtu.be/U8CJ_DCeADY
  • JessAndreia
    JessAndreia Posts: 540 Member
    Dumbbell lunges
    Dumbbell RDL's
    Incline dumbbell bench press
    One arm dumbbell rows
    Decline bench sit-ups
    1k row
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    Stronglifts 5x5
    Squats, bench, barbell back row
    Tricep press
    Planks
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Same darned thing, 8927m rowing machine, 4 x (2k on, 2' off), moderate pace (<70% HR) , 2:34.0 pace at 21spm on the pieces.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 Fwd Jump Rope, 35 min run at 2 incline @ 7 min per mile pace, then 10 rounds 20 seconds all out / 10 seconds rest on the Assault Bike
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Another 10K row today -- same pace as yesterday (2:36) but my HR average was 8 beats lower. Nearly the entire row under 70% max. So nice improvement in HR.
  • amorfati601070
    amorfati601070 Posts: 2,890 Member
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  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Rowing machine, 6808m, 3 x (2k on, 2' off) at 2:33.4, 20 spm, < 70% HR.
  • drmwc
    drmwc Posts: 1,040 Member
    edited January 2021
    I attempted hangboarding yesterday, but I was terrible. So I gave up on it, send also gave up on my planned upper body lifts, since did a 6 mile walkv instead.

    I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before
  • Djproulx
    Djproulx Posts: 3,084 Member
    edited January 2021
    Indoor bike session this am.
    60 minutes. Included 3 x 8 minute blocks spent pushing a big gear at low cadence (50-60)
    More of a strength session than aerobic effort.

    Warmup 5 minutes @ Zone 1 output
    Endurance 10 minutes @ Zone 2 output

    Repeat 3x's 8 minutes @ Zone 3, 50-60 rpms in a big gear, stayed below threshold.
    Then 4 minutes @ Zone 2, 95-100 rpms

    Endurance 4 minutes @ Zone 2
    Cooldown 5 minutes @ Zone 1

    Yoga class tonight. Namaste.
  • 1HugoG
    1HugoG Posts: 36 Member
    Lower back pain subsiding slowly. Trying to swim it away.
  • Djproulx
    Djproulx Posts: 3,084 Member
    1HugoG wrote: »
    Lower back pain subsiding slowly. Trying to swim it away.

    Don't know if this would help you, but I use both a foam roller and tennis ball on my lower back to counteract soreness brought on by cycling and running. In addition, I perform several sets of "Up Dog" style pushups. I typically do one or both of these things daily. Finally, I get significant relief from deep tissue massage every few weeks.

    Good luck with healing.
  • JessAndreia
    JessAndreia Posts: 540 Member
    5x1000m row paired with decline bench sit-ups with 2-3 minute rest in between.

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