What Was Your Work Out Today?
Replies
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5km row, and beat my previous time by 6m 11 secs!
I’m no athlete, it still took 35.59 secs but I maintained a stroke rate of 24 for the whole distance, so lots to celebrate. Yay!3 -
4 sets of squats with weight.
1 set of pullups.1 -
Swim/run day today.
80 minute trail run this am. Heavy snow pack in the woods, so I wore spikes over trail shoes and followed a snowshoe trail for a couple loops. Beautiful morning to be out: 30 degrees, no wind, only a few others on the trail.
Afternoon pool workout was a 3 x400 Steady/hard effort.
Warmup: 200
Pull set: 200
Kick set: 200
Main set - 3 x 400 done as:
300steady/100 hard, 20 sec recovery
200 steady/200 hard, 30 sec recovery
100 hard/300 steady, 20 sec recovery
cooldown: 200 EZ
My swim endurance needs work, but I was happy with this effort.
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4560m rowing machine, 30' kettlebell, a few AM sun salutations.1
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I had strongman training today, Log Presses, CDB presses, atlas stone lifts then sandbag run..... I’m freaking dead 😂😅3
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I'm in Australia, we just went into a harsh lockdown but we're allowed 2 hours out to exercise each day, so I am using it to improve my running. I ran 5km, then walked 5km home. Doing this every day (gradually increasing proportion of running)3
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More snow shoveling but this time it was -26 wind-chill!2
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More snow shoveling but this time it was -26 wind-chill!
Sympathies! At least when I was doing it, it was warm (?) here: 21F (-6C) temp, I think 16F wind chill (-9C) was what they claimed, but I doubt - pretty calm, really. The pain IMO is when it's been really cold (actual air temp) and windy, not only does the wind cut in pretty much on the skin, but the snow tends to be light/fluffy and blow around more. 🙄0 -
On Friday, I did a quick bench session. It minus 6 Celsius in my shed, so I kept it brief.
On Saturday, I did a 16 mile walk with lots of hills. I like these longer walks, as I can eat loads afterwards.
On Sunday, I had a decent climb, then did a 10 mile walk.1 -
Sundays workout was 5500m of rowing, then an hour of yard work. We moved a plant and planted a cactus. It's basically Spring planting here in Tucson now. Planting here involves a pick ax more than a shovel. Caliche is something you learn about really quick here in AZ. It's when the ground becomes like concrete. Most landscapers use jackhammers here.
Between the row and planting, 900 calories in 90 minutes. Oh, and also finished my Power Tower in the garage. Just finish the portable bench and hook up a ceiling mount for some rings and TRX and I'm done.0 -
15 min's elliptical
15 KBell Swing
10 Squat Press
60 Push-ups
15 Pull-ups
50 Hanging Leg Raises
10/8/6/4
Hip Sled
Mil Press
Smith machine Dead Lift
Seated Calf Raises 3 x 18
Lateral Raises
Goblet Squats
Dbell Deadlift
Rear Delts
Landmine Squats
Front Raises
Belted Calf Raises 3 x 18
Upright Row
Sporty Abs (40 reps)
Rower/Hip Lifts/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Hanging Leg Raises/Crunches/Situps/Banded Crunches1 -
5000m row today (on machine), then 30 minutes on the LateralX. Just shy of an hour total time including changing machines.1
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Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣3
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jennacole12 wrote: »......... do some cardio, not today, but one day 🤣
agree. cardio is overrated. (Rest Day)
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Did a 10 minute walk in the snow - in Texas where it is 12 degrees. Just had to get outside. Here is the view as I stepped out the door. Think I MFP should give me double calories for the walk sure I burned calories just keeping warm.
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Dumbbell Squats
Stability ball leg curls
Incline dumbbell bench press
One arm dumbbell rows
Shoulder press
Decline bench crunches
Did a bit of rowing yesterday.
Gym re-opening tomorrow. Looking forward to being able to use machines again and having a bit more variety of exercises.2 -
Keep the legs turning in the lockdown 3.0
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Pool workout focused on technique today, using pool toys to help.
Warmup: 300 ez
Pull: 200 4x50 w/fins, snorkel,board
Toys: 1000 4x50 Fist drill, 4x100 buoy, paddles,snorkel 4x100 paddles, snorkel
Main: 400 smooth
cooldown: 200
Freezing rain in am, so run will be tonight. Working on 180 footstrikes per minute turnover.
10 min warmup,
10 rounds of: :20 at threshold, 1:40 jog recovery pace
Cooldown.2 -
jennacole12 wrote: »Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣
Cardio for Jenna!
1k Row
Down & Back
High Knees
Butt Kickers
Laterals
Build Up Sprints
100 Fwd Jump Rope
Stair Circuit (every/other/laterals Rt&Lt/hop)
5 min walk 4 mph @ 4 incline
2 min run 9 @ 2 incline
2 mins 4 @ 4
2 mins 9.5 @ 2
2 mins 4 @ 4
2 mins 10 @ 2
2 mins 4 @ 4
2 mins 10.5 @ 2
2 mins 4 @ 4
1 min 11 @ 2
4 min walk 4 @ 4
Tire Drag
Dbell Carry
Tire Flip
Stair Circuit
3 min walk cool down
Dirty Shirley Abs (30 reps)
Situps/Hanging Leg Raises/Flutter Kicks/Knee Tucks/Mtn Climbers/Wipers/Supine Bike/Hip Lifts/Rev Crunches/Crunches1 -
jennacole12 wrote: »Leg day 😁 Squats, Hack squats then accessories 💪🏻 You all are inspiring me to do some cardio, not today, but one day 🤣
Cardio for Jenna!
1k Row
Down & Back
High Knees
Butt Kickers
Laterals
Build Up Sprints
100 Fwd Jump Rope
Stair Circuit (every/other/laterals Rt&Lt/hop)
5 min walk 4 mph @ 4 incline
2 min run 9 @ 2 incline
2 mins 4 @ 4
2 mins 9.5 @ 2
2 mins 4 @ 4
2 mins 10 @ 2
2 mins 4 @ 4
2 mins 10.5 @ 2
2 mins 4 @ 4
1 min 11 @ 2
4 min walk 4 @ 4
Tire Drag
Dbell Carry
Tire Flip
Stair Circuit
3 min walk cool down
Dirty Shirley Abs (30 reps)
Situps/Hanging Leg Raises/Flutter Kicks/Knee Tucks/Mtn Climbers/Wipers/Supine Bike/Hip Lifts/Rev Crunches/Crunches
Now the polite thing to do would be give me the calories you burned so I can eat them 🤣3 -
Today's harder interval workout. Got the garage lifting gym done last night. Just still haven't put up the ceiling ring yet. Going to give it a go tonight, likely starting out pretty light. Other than pushups, pressups and some light weighted squats, haven't been doing much lifting. Did my 100 pushups already this AM along with this workout.
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Easy 16' stationary bike <70% HRR (start to condition my way back into some cycling activity), 40' core exercises (pretty much same as reported previously, add time/count to most; replace floor side crunch with one-bent-knee ball side crunch R&L; add lower body twist with ball between knees, ball hip abduction, ball overhead circles CW & CCW).
You guys and your hi-tech trackers.
Lol.
I’m kidding. I use a garmin watch when I’m able to run.
I'm thinking about an abacus, myself. When I do the declining-count kettlebell circuits lately, I start losing track of where I am in the count, around halfway through (6? 5?), then try to err on the side of doing extras. Beads on a wire would be perfect, just a quick flip between rounds . . . and there are certainly enough beads and wire around here (one of my other hobbies is making jewelry 😆).2 -
Run, mixing it up a lil
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I did a quick workout yesterday. Work was silly, so I started at around 1.30 a.m.
Bench 3 sets of 10, 50 kgs. I've been benching a lot recently, in terms of volume if not weight. The last time I checked, my 1-rep max was around 70 kgs (at a body weight of 65 kgs). I may test where it is now in the foreseeable future.
Kettlebell 100 swings, 24 kgs.2 -
I did a quick workout yesterday. Work was silly, so I started at around 1.30 a.m.
Bench 3 sets of 10, 50 kgs. I've been benching a lot recently, in terms of volume if not weight. The last time I checked, my 1-rep max was around 70 kgs (at a body weight of 65 kgs). I may test where it is now in the foreseeable future.
Kettlebell 100 swings, 24 kgs.
That's pretty impressive Matt. I would never workout at that hour!
I had trouble last night at 7 PM doing mine! I told myself that I was going to do lifting in the new garage gym. I have a Total Gym, a Rebok style portable bench, a power tower, a full set of slam balls, heavy rope, plyo box, 50 lb adjustable dumbbells and some heavy KBs. Still want to put a ring in the ceiling for TRX, rings and for an Endless Rope machine.
The only thing I hadn't figured out is where to put the heavy rope, so I've ordered some tent spikes from Amazon (waiting on those) so I can stake it in on the other side of my driveway in the gravel and stretch the rope across the driveway.
Last night, was finally able to do work and couldn't decide what I wanted to do. Did one legged pistol squats on the Total Gym (assisted), some other upper body work on the TG (shoulder work, which it's great for), triceps, bicep curls and some more leg work. Set up the Rebok bench (also a step) and did a lot of weighted steps ups (just 40 lbs), some overhead presses and then finished up with some slam balls. LOVE that. Was slamming my 30lb ball. Wasn't quite sure how to do it, but looked it up after and my form was pretty decent.
Total of only 20 minutes (I don't rest between, straight supersetting), 200 calories burned.0 -
Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press
Cable curls/tricep pushdowns1 -
8250m row today. Odd number but on the PM5 (Concept2's rowing computer), if you set up an interval as 5500 X 2 and don't finish the second interval, it doesn't record what you do get done. I was doing that a lot so now I'm setting up the row as 5500m, 2 minute break, then 2750, 2750 with no breaks for 11K, assuming I feel up to it. I did the 5500 and the first 2750 today. Was a tad tired after doing the lift last night before bed. All under 75% max HR.2
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JessAndreia wrote: »Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press
Cable curls/tricep pushdowns
Decided to do a 2k row last minute. Wasn't expecting to be able finish it; happy my shoulder cooperated this time.
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5 min walk 4 @ 4
15 KBell Swing
10 Strict Press
15 Pull-ups
40 Banded Crunches
12/8/4
Shrugs
Palm In Lat Pulls
Bent Over Row
Low Pulley Straight Bar Sweeps
Dbell Row
Rope to Face
Iso Landmine Row
Iso Lat Pulldowns
Dbell Shrugs
V Bar Pulldowns
15 Pull-ups Wide Grip
Nifty Abs (50 reps)
Situps/Cable Crunches/Knee Tucks/Leg Raises/Flutter Kicks/Rev Crunches/Hip Lifts/Crunches1 -
First Bike/Run brick session today. 1:04:00 on bike trainer ride, then right into a 15 minute transition run.
Bike work was alternating 5 minute blocks of steady power output with blocks of increasing cadence
1) 4 min block total, done as: 1min @95rpm,1 min@100 rpm, 1min@105rpm, 1min@110rpm
2) 3 min as - 1 min@100, min@110, 1min@120
3) 2min as - 1 min@110, 1min@120
4) 1min as - highest cadence possible without bouncing in the saddle (126-128rpm)
I'm looking forward to warm weather and lots of time in the saddle next week. A few friends and I will ride bikes from Florida City to Key West over two days. We'll ride at an easy pace, going the first 90 miles to Marathon on day one, then the remaining 70 miles to Key West the next day.
Would be glad to donate my extra cardio calories to anyone in need next week.
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