What Was Your Work Out Today?
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shoveled my driveway of a foot of snow. i dont know how many calories it burns but it has to be a lot.2
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Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆
Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.
Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄2 -
I managed to get a 40 minute hangboarding session in over lunch. I was OK at half crimp, but my three finger fully open crimp is pretty weak.
In the evening, I squatted and deadlifted doing 3 sets of 5 (90 kgs) for the squat; and 3 sets of 7 (110 kgs) for the deadlift.
I got a short walk in as well, finishing on 17,000 steps for the day.1 -
We had a bit cooler weather last week (-34C overnights before windchill) so I took the dogs snowshoeing every day instead of xc skiing. About the same effort required, but you don't get the intense windchills like you do when going down a slope on skiis. But yesterday was a beautiful sunny day with fresh snow, recently groomed trails, and the temp was only about -7C. It felt so good to be back skiing again. Heart rate up. Big stupid grin on my face. Dogs running beside me. A work out doesn't get any better than that 🙂3
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Two 10-rep sets on the bench (raised to 15 degrees). Onto the elliptical for HIIT cardio (4 min intervals), after four minutes, jump on bench for ten reps (before the elliptical resets (30 sec)), then back on elliptical for 4 min interval, back to bench, repeat, repeat repeat... 39 min total on elliptical (clock stops when I hop off) and 11 sets/110 reps total bench press (full ROM -no cheating. Near failure by the 10th rep). Weight (bench) increased by 18# since last week (stack machine, so, well, you know). Weight increase (bench) left zero in the tank for shoulders and tris, so now my schedule is a bit off, but trying to keep my body in a constant state of WTF?2
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60 mins LISS
Rolling hills Program on the Treadmill2 -
5500m row, then another 27 or so minutes on the LateralX. Just around an hour total, including setting up the machines and switching machines. All pretty easy stuff. Rower @ 75% of max or lower and LateralX all 70% of max or lower. Roughly 680 calories or so.1
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Sydney Cummings workout of the day (glutes); spinning for 20 minutes; 7.5 km power walk.2
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Did a "Familiar Loop" run, which is an easy aerobic run that is repeated a few times during the year to help validate fitness improvements. Ended up doing just over 4 miles on snowy roads.3
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Still spent from overdoing it on the prior day (body was telling me "Hold up there, Tiger" -my body is a bit of an ahole). So, no cardio last night. Just focused on Abs, back and biceps.1
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60 mins elliptical3
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Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆
Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.
Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄
My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).
But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.1 -
Did a 2K X 3 row today again w/ 5 minute breaks. Same row I did a few weeks ago. Improved by .8 second average from 2:11.6 to 2:10.8. At the start of the month, wanted to break 2:10. Closer, but I'm not sure I have it in me to do it next Friday again. HR hit 88% max on first one (8:40), then 90%, then 93% on last one. Second was the fastest and fell of a bit on the 3rd.
Lifting tonight.2 -
Dumbbell lunges
Dumbbell RDLs
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press
Decline sit ups1 -
bike trainer ride tonight. 1:16:00 Tempo session
15min warmup to endurance output
Then 3 rounds, 8min tempo/4 min recovery output
Then 20 min endurance output
5 min cooldown2 -
I did chest and got trapped under a barbell 😒😳🤣2
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Did another lighter lift last night. Gradually ramping it back up. Finally hooked up my heavy ropes and did that for a while. Pullups, 100 pushups or so, cable flys, 20 inch plyo box jumps (yeah, I know, not very impressive but I'm old!), 50 lb step ups, 60 lb shoulder presses, lots of 30 lb slam balls (loving these), dips, tricep pullovers and some assisted pistol squats on the Total Gym. Also used the Plyo Box for some bridges.
Taking it slow. I hate DOMS. So far, I seem to be finding a nice balance of not going too hard but feeling sore, but not ridiculously so.3 -
Deadlifts
Step ups
Machine chest press
Seated row
Machine shoulder press
10 minute walk on treadmill, just to finish my booked hour at the gym.1 -
3 rounds each, 45 seconds each exercise. Plus the “starter” and “finisher”....it was a lot!2 -
15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Hanging Leg Raises
12/8/4
Bench
Hammer Curls
Chest Press
Dbell Curls
Flys
Overhead Press
Cable X Over
Waiter Curls
Landmine Press
Rope Ext
Rope Curls
Rev Grip Ext
Sporty Abs (40 reps)
Rower/Cable Crunches/Knee Tucks/Rev Crunches/Situps/Flutter Kicks/Crunches/Banded Crunches/Mtn Climbers1 -
Yesterday, I managed an hour's climb over lunch.
Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.
I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.1 -
Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year
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Swim and run day yesterday.
Run: 91 minutes, after warmup of 10 min, repeat 4 x's (15min aerobic pace, 2 min threshold pace, 2 min recovery pace) cooldown pace. Cold wind blowing the fresh snow made this uncomfortable at times. Glad I had both a hood and neck gaitor.
Swim: Much better than the run. Mostly a technique session.
warmup: 200
Kick: 200 with board, snorkel, fins
Breathing set: 4 x 100 (25left, 25 right, 25 B every 3rd, 25 b every 5th)
Pull: 200 Paddles and ez kicks
Strip set: 2 x (3x200, done as:200 snorkel& pull buoy, 200 pull buoy, 200 free)
cooldown: 200
Longish bike followed by brick run planned for today.2 -
amorfati601070 wrote: »Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year
Nice ride. Slightly envious of the warm temps and outdoor riding, since our roads are icy!1 -
Last training day before leaving for a cycling trip in Florida. Did a bike/run brick session.
Bike: 1:50:00 Endurance to Sweet Spot intervals. Hit all outputs from Sprint to Half Iron distance
15 min warmup at various paces, then:
25m @ endurance output 150w
15m @ Tempo 175 w
10m @ Sweet Spot 190w
15m @ Tempo 175w
20m @ endurance 150w
10m cooldown. Then jumped off the bike and right into a brief transition run
Run: 25 min at easy endurance pace 10:15
Rest day tomorrow. Fly on Tuesday, then ride bikes from Miami to Key West on Wednesday and Thursday. Should be fun.2 -
Today, 2 x 2k rowing machine + row in/out & CD, for 4590m total; plus 32' core exercises.
Yesterday, 35' stationary bike.
Both days, sun salutation, hip mobility exercises, twists before breakfast.MikePfirrman wrote: »Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆
Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.
Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄
My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).
But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.
Thanks, Mike!
I had a PT referral for Epley at one point, but the vertigo backed off and I skipped doing it. It's very rare/mild now, but this was one of those comedy of errors events: Squeezing into a corner behind furniture to fetch something dropped, stepped on the handle of an loop exercise tubing that's anchored to a table leg for abduction/adduction exercises, lost balance, whipped around to stabilize, trigger minor vertigo on top of the lost balance, fell anyway. Way stupid, in several ways. 🙄1 -
Under the pump so quick run
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Longest run I've done in the last few years. Felt pretty good.2 -
Yesterday was 45 row, 2 hours of work outside (installing solar lights, hammering and digging holes for each post). Did a lot of other stuff around the house. By the time I made dinner, I was spent.
Did manage to do a very, very light lift last night, but not a lot, to be honest. Left shoulder was hurting just a bit, so I figured after all the yard work, I'd not push it.1 -
Track workout - 60 mins
400m sprint, 50 push-ups, 20 squats
400m sprint, 40 push-ups, 30 squats
400m sprint, 30 push-up, 40 squats
400m sprint, 20 push-ups, 50 squats
800m sprint
200m AMRAP 10 burpees after each
By COB
-Yoga 60 mins
-weight circuit 60 minutes1
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