What Was Your Work Out Today?
Replies
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81 minutes of riding outside!! Gravel bike. Date ride with my husband. Some icy spots. Some muddy spots some muddy/icy spots. Some puddles that you have no idea what's underneath. Husband had a slow flat that we were able to inject with some CO2 intermittently to keep him going until we used the last of it then it was a race back to the car. Felt so good to be outside!1
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38 min of HIIT on the elliptical (most every four mins (once HR comes down), jump off an crank out 10 reps on a 15 degree bench press before the elliptical resets (total 80 reps)). Afterwards, on to lat pull downs (alternating close reverse and wide forward grip) and preacher curls. Pretty nasty evening. Tonight, Elliptical (as usual), dips (assisted with bands), shoulder press, abdominal. Long way to come back from the road to ruin, but getting there (slowly).1
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Morning:
Dumbbell lunges
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Afternoon:
2k row1 -
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
I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.
I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).
It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.1 -
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
I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.
I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).
It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.
Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!1 -
10 min's elliptical
15 KBell Swing
15 Squat Press
10 Dbell Snatch
50 Rev Crunches
12/10/8
Bench
Pull-ups
Overhead Press
Chest Press
High Cable X Over
Rope Ext
Low Cable X Over
Flys
Land Mine Press
Iso Tricep Ext
Dbell Chest Press
Rope Skull Crusher
Nifty 50 Abs
Straight Leg Crunches/Hip Lifts/ Rower/Knee Tucks/Leg Tucks/Crunches/Banded Crunches/Sit-ups/0 -
Slow 4.16mi walk (3.2mph), moderate rowing machine 2 x (1000m on, 1:30 off) at 2:29.8, 22, peaked around 73% HR. Stiff and a little sore from tripping over something in my kitchen the other night and falling; no real injuries, but some bruises.1
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60 min's cardio
Rolling hills Program Level 100 -
sheclimber wrote: »
Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!
Thanks! I got a woody built in my garden early in the first lockdown as a way to carry on climbing even whilst at home. It has been a good investment.
Yesterday, I did an 8 mile walk. I ran for a small portion of it as an experiment. I've never really been a runner, I wanted to see if it could be fun. It wasn't too bad, although I only did about a mile as I'm easing myself into it.
It was sunny today, and although I had 8 work meetings, miraculously I had a free hour over lunch. So I got a climb in. I wasn't in form at all, but it was still good fun.
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Run yesterday was a short endurance type effort: 1
10 min walk/jog/dynamic warmup, then 4 x 12 min blocks (10min aerobic pace, 1min push, 1min recovery pace) then cool down.
Bike today on trainer: 1:08:00 High Cadence/Threshold session
10 min warmup, then 4 rounds (2min High Cadence/2min Normal) then 5 min recovery watts
then 2 rounds 8 minutes each(5min Sweet Spot/3 min recovery)
then back to 4 rounds of high/low cadence as above
cooldown.0 -
Dumbbell lunges
Stability ball leg curls
One arm dumbbell row
Incline dumbbell bench press1 -
Been running 3x week full body MAPS Anabolic plus teaching 1 day Bodypump for last 6 weeks. Today, my body started crying for a deload. As in, couldn’t hit my numbers, at least for arms, 2 sessions in a row.1
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42 minutes on a stationary bike
9.44 miles! I was super happy with myself. 1 -
Yoga, needed to stretch out after the week!2
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Bike session on the trainer. 2 hr Endurance w/some big gear& high cadence work thrown in.
warmup: 20 min - 5 min each at 125w, 150w, 170w 190 w
Recovery: 10 min at 125
Repeat two times: 40 min block - 35min@ 155-160W, 2min@ 185w (60rpms), 3min@ 125w (90-100rpm)
Cooldown: 10min @90w
Long run and swim tomorrow.
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30 minute chair exercise for seniors, obese, and people with limited mobility plus 12 minute stretch routine for lower back pain. Both HASFIT. I know the stretch routine won’t help with weight loss but it would be nice to wake up without my low back hurting.1
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5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.1
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JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!1 -
JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.1 -
I lifted some stuff today, doing:
3 sets of 5, squat, 80 kgs
3 sets of 7, deadlift, 100 kgs
Farmers' walk, 60 kgs.
There is not much rain forecast for tomorrow, so hopefully I can climb.0 -
JessAndreia wrote: »JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.1 -
JessAndreia wrote: »JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.
I had no idea, and I have not. I don't know how to swim and have a fear of deep water (probably because I don't know how to swim), so that's a huge no for me.
I was able to get between 170 and 200 watts on a lot of my strokes today (an improvement for me too; I'm 127-128 lbs). Believe that's what knocked down my time. Hopefully over time I'll be able to hold that for longer and longer without pausing.1 -
Still easing into working out - did some back today - higher rep rages - Shrugs/Dumbbell Pullovers/Dumbell Rows etc.. went to failure for the first time on Tricep Extensions - I have to think about what to do for a leg workout tomorrow- my generic go to leg workout is - extensions/squats/hamstring curls - will probably do that1
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2 coats of paint on the whole basement.1
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4.25mi walk (avg 3.3mph, so still hobbling along a little slow), and 2 x (1k on, 1:30 off) rowing machine, middling intensity at 2:27.1 pace, 22spm, HR max around 75%.1
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I did an hour of yoga in the morning.
I climbed for 90 minutes in the afternoon. It was really good - I sent a lot the stuff I tried.
I finished off with finger curls, working up to 60 kgs.1 -
Sunday is swim & run day.
Had an EZ long run on the schedule, so joined a group of friends for a hilly 7 mile trail run. Pretty spot, along a trout stream with feeder creeks, several waterfalls and a covered bridge. We kept a slow pace, including some walking on the steep, muddy sections. Came across a solo hiker who had slipped and was down with what appeared to be a broken ankle. She had called 911, but several in our group stayed with her and others ran the 2miles back to the parking lot to meet the responders. We had two MD's in the group, which helped. Was a stiff reminder of the need to have a safety plan when hiking alone.
Afternoon pool swim was a recovery style effort that focused on Endurance Kick and Pull drills. Used swim toys, (snorkel, paddles, fins, etc) to work on form for an hour. 1500 yds.
Now its couch time, then maybe some gentle yoga tonight.
Rest Day tomorrow.
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Back workout(variations of chin-ups/pullups/rows) and some time on the elliptical watching NFL and NHL. The time flew by.1
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Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Decline bench sit ups0 -
I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.2
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