What Was Your Work Out Today?

1351352354356357676

Replies

  • alexmose2
    alexmose2 Posts: 208 Member
    CX WORK core workout but it felt very easy.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Djproulx wrote: »
    Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.

    PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....

    My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.

    Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data. ;)

    I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.

    Post how the FTP test goes. I've done the 20 min version about 4 times in the last year...hard. I probably should retest right now...but can't get myself to do it. I've liked doing it using the Peloton app with Matt Wilpers because he talks you through pacing while egging you on not to give up...

    My outdoor riding group rode early today. Icy and I'm an ice wimp so I Zwifted indoors. Metric century in Z2 with Cadence pace group. Kind of a cheap metric but ill take it!!!

    This was my first FTP and profile test in a year. I don't expect to be thrilled with my results. I usually test quite a bit better after about 8-10 weeks of structured work. Will see what my coach says and let you know.

    Its been very cold here as well. Low 20's and windy so all riding indoors lately. I'm going to solve the cabin fever by taking a cycling trip from Miami to Key West in 4 weeks, then returning to Miami for a triathlon in March and more cycling around the Keys.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    15 min Elliptical
    15 KBell Swing
    80 Push-ups
    15 Pull-ups
    50 Hanging Leg Tucks

    10/5/8/4
    Bench
    Iso Curls
    Overhead Press
    Mid Cable Flys
    Rev Grip Tricep Exts
    Waiter Curls
    Chest Press
    Rope Ext
    Hammer Curls
    Low Pulley Flys
    Kickbacks
    Rope Curls
    Land Mine Press
    Rope Crushers

    Sinister Abs (70 reps)
    Crunches/Flutter Kicks/ Knee Tucks/ Supine Bike/Mtn Climbers/Situps/ Hip Lifts/ Rev Situps
  • AnnPT77
    AnnPT77 Posts: 31,717 Member
    Rowing machine. Before midnight, 2 x (2k on, 2' off/CD) at avg 2:28.1 pace, 22spm. After midnight, one more of the same, at avg 2:33.9, 18spm. (Had to check on dinner in the oven in between 😆 so paused everything.) Total 6793m.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Back from vacation (which wasn't much but walking to the beach and being locked down -- nice to see the ocean, though!).

    Rainy day in Tucson today -- did a 10K row on the deck in the cold rain. Steady State work (all under 150 HR or 78% max HR).
  • Djproulx
    Djproulx Posts: 3,084 Member
    Swim test and long run today.

    Last fitness test of the week was a 1000yd swim speed test. Warmup laps, then continuous 1000 yd swim test. This really exposed my need for endurance work in the pool.

    After a quick break, did a 1:25:00 Easy paced trail run. Beautiful setting to run, but cold. 19 degrees and windy. Water and electrolyte bottles kept freezing, lol!

    Rest day tomorrow. 245 days until IM Chattanooga. :)

    2spqol41s1hk.jpg
    064k4n82f8tx.jpg
    7w1ljhih4i16.jpg


  • JessAndreia
    JessAndreia Posts: 540 Member
    5k row. 23:04 running time.
  • amorfati601070
    amorfati601070 Posts: 2,854 Member
    On the flats today

    Speeeed deemoon

    4fht26c9537w.png
  • Djproulx
    Djproulx Posts: 3,084 Member
    On the flats today

    Speeeed deemoon

    That's really pushing the pedals! Nice ride.
  • Chef_Barbell
    Chef_Barbell Posts: 6,646 Member
    FitNotes Workout - Monday 25th January 2021

    ** Overhead Press **
    - 45.0 lbs x 12 reps
    - 55.0 lbs x 8 reps
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 8 reps

    ** Seated Dumbbell Press **
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps

    ** Dumbbell Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Arnold Dumbbell Press **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Dumbbell Hammer Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Standing Dumbbell Shoulder Press **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Zottman Curls **
    - 15.0 lbs x 12 reps
    - 15.0 lbs x 12 reps
    - 15.0 lbs x 12 reps

    ** Farmer's Walk **
    - 25.0 lbs x 2 reps
    - 25.0 lbs x 2 reps
    - 25.0 lbs x 2 reps

    ** Dumbbell Shrugs **
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps

    ** Hammer Strength Bicep Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Hammer Strength Shoulder Press **
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 10 reps

    ** Ab Coaster **
    - 40.0 lbs x 36 reps
    - 40.0 lbs x 36 reps
    - 40.0 lbs x 36 reps

    ** Lateral Machine Raise **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Rear Delt Machine Fly **
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps

    ** Seated Machine Curl **
    - 35.0 lbs x 12 reps
    - 35.0 lbs x 12 reps
    - 35.0 lbs x 12 reps

    ** Shoulder Press Machine **
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps

    ** Stationary Bike **
    - 5.0 mi - 25:00

    ** Elliptical Trainer **
    - 5.0 mi - 35:00

    Felt good 🙂
  • alexmose2
    alexmose2 Posts: 208 Member
    Got a bit excited about yesterday's leg day so my core is very wiped from front squats. Rest day and steps. Tomorrow will be upper body.
  • alexmose2
    alexmose2 Posts: 208 Member
    FitNotes Workout - Monday 25th January 2021

    ** Overhead Press **
    - 45.0 lbs x 12 reps
    - 55.0 lbs x 8 reps
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 8 reps

    ** Seated Dumbbell Press **
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps

    ** Dumbbell Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Arnold Dumbbell Press **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Dumbbell Hammer Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Standing Dumbbell Shoulder Press **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Zottman Curls **
    - 15.0 lbs x 12 reps
    - 15.0 lbs x 12 reps
    - 15.0 lbs x 12 reps

    ** Farmer's Walk **
    - 25.0 lbs x 2 reps
    - 25.0 lbs x 2 reps
    - 25.0 lbs x 2 reps

    ** Dumbbell Shrugs **
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps
    - 25.0 lbs x 12 reps

    ** Hammer Strength Bicep Curl **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Hammer Strength Shoulder Press **
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 12 reps
    - 70.0 lbs x 10 reps

    ** Ab Coaster **
    - 40.0 lbs x 36 reps
    - 40.0 lbs x 36 reps
    - 40.0 lbs x 36 reps

    ** Lateral Machine Raise **
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps
    - 20.0 lbs x 12 reps

    ** Rear Delt Machine Fly **
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps

    ** Seated Machine Curl **
    - 35.0 lbs x 12 reps
    - 35.0 lbs x 12 reps
    - 35.0 lbs x 12 reps

    ** Shoulder Press Machine **
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps
    - 50.0 lbs x 12 reps

    ** Stationary Bike **
    - 5.0 mi - 25:00

    ** Elliptical Trainer **
    - 5.0 mi - 35:00

    Felt good 🙂

    Wow you are FIT!!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2021
    40 minute Steady State (SS) cardio session today. Started on the rower on the patio but was too cold, which is very rare here. We've had driving rain the past two days with low to mid 40s and 30 plus MPH winds. Nasty stuff, so although I set up my garage floor till late last night, I got a late start, so I just did the AD Pro bike for 40 minutes -- all around 68% of max or lower.

    Last night I cleared the garage floor and organized for 3 hours -- sore from that.
  • AnnPT77
    AnnPT77 Posts: 31,717 Member
    edited January 2021
    Rowing machine, 3 x (2k on, 2' off/CD), everything kind of medium (2:34.2, 21spm, <70%HR), 6699m total. Still experimenting with Silver Sneakers videos, did sort of a strength-y (?) one, very easy. Oh, yeah - and some sun salutations.
  • drmwc
    drmwc Posts: 972 Member
    edited January 2021
    It's been a while since I logged here. I've been working out, but logging seems to be hard. My last few have been:

    Friday Miraculously, I had no meetings over lunch and it was sunny, it a little cold. I climbed. It was very good - I was on form.

    Saturday I went round my little brother's, who also has a climbing wall in his garden. It was a good session - my best on his wall for a while (or possibly ever).

    Sunday I did an hour's yoga and a reasonable length walk in the morning. I did upper body lifts in the evening
    • Bench 3 sets of 10; 50 kgs
    • OHP, 2 sets of 10; 35 kgs

    Monday I did leg day:
    • Squat 3 sets of 10; 80 kgs
    • Deadlift, 2 sets of 10; 100 kgs

    It's been cold.

    fqu7ew7lrt6r.jpg

  • Djproulx
    Djproulx Posts: 3,084 Member
    Swim session this morning:

    warmup: 400 easy
    kick set: 2 x100 w/fins/board/snorkel
    drills: 4x50 "6/3/6" drill
    2 x 50 - scull25/swim 25
    Threshold/VO2: 2x100 w paddles/snorkel/pull buoy
    active set: 10 x 100 pacing w/40 sec recovery
    cooldown 200 ez.
  • alexmose2
    alexmose2 Posts: 208 Member
    Upper body session today. Felt easy but we shall see how I feel tomorrow!!
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Snow removal for 2 hrs yesterday and today
  • JessAndreia
    JessAndreia Posts: 540 Member
    Dumbbell Squats
    Dumbbell RDLs
    Stability ball leg curls
    Dumbbell bench press
    One arm dumbbell rows
    Dumbbell shoulder press