What Was Your Work Out Today?

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  • deminimis
    deminimis Posts: 47 Member
    Elliptical. That's all I've been doing. Coming up on nearly a month without serious strength training due to a shoulder problem. Saw a Dr last week and now know it's impingement (the likely result of my shoulder separation from back in '09). Happy it's not a tear. Doing band exercises to deal with the shoulder impingement issue. At least I have a plan now.
  • AnnPT77
    AnnPT77 Posts: 36,824 Member
    deminimis wrote: »
    Elliptical. That's all I've been doing. Coming up on nearly a month without serious strength training due to a shoulder problem. Saw a Dr last week and now know it's impingement (the likely result of my shoulder separation from back in '09). Happy it's not a tear. Doing band exercises to deal with the shoulder impingement issue. At least I have a plan now.

    Good deal: Progress! I had PT for impingement some time back (hadn't been able to do some exercises, such as DB pullovers, because even a very light weight would completely involuntarily drop out of my hand!). It was pretty effective. I modified some strength exercises going forward, but long run it wasn't a continuing problem in other ways. (I admit, I'm a lackadaisical strength trainer, unlike you. But I was able to resume most exercises, after PT, at the time.)

    I hope you get an excellent outcome!
  • yirara
    yirara Posts: 10,587 Member
    I went for a little walk in some coastal dunes, just 7km in total. Then realized that there's a garmin challenge to get 300k steps in March and I was ... still far from it. Increased my steps for today to 17200, and then decided this is all rubbish as I'm not going to walk 20k step circles for the rest of March. I'm a bit miffed anyway as it'll be stormy for the next two days and I really want to go out on runs. Which I can't in wind for reasons. Oh well.. it'll get better again.
  • drmwc
    drmwc Posts: 1,137 Member
    edited March 2021
    I did a slightly longer walk than normal - 24 miles, at 52,000 steps. It took a while - just over 8 hours, so I slowed down a bit from normal.

  • AnnPT77
    AnnPT77 Posts: 36,824 Member
    The usual bore-fest (for the audience; made me happy).

    25' yoga/stretch.
    5.16mi trudge (at 3.4mph, can't really call it a walk . . . babying the knees, mostly).
    34' stationary bike, mostly easy pace, a little push at the end. (58% Z2, 14% Z3, 10% Z4 at the end before CD.)

    HR graph from the bike, pretty hilarious, to me. Can you tell where I got bored, just wanted to be done? Where CD started? 😆

    c43w5xvpd0bu.png
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  • ZNnerissa
    ZNnerissa Posts: 26 Member
    Shoulders and Abs today. Dumbbell Military Press, Front Raise, Side Raise, Rear flies, Vsits, lying leg raise, russian twists and plank. May do some cardio later this afternoon.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Leg Press
    Step ups
    Machine chest press
    Seated rows
    Dumbbell shoulder press

    ... And the gyms have closed here again as of Monday, so last workout at the gym for a while.
  • KelBlundell
    KelBlundell Posts: 47 Member
    Cycling - 45 minutes
    Weights - 30 min 3 sets of 8 reps plus pushups/lunges etc
    Pilates 30 min

    Pretty mundane day
  • AnnPT77
    AnnPT77 Posts: 36,824 Member
    Same-y, same-y.

    25' yoga/stretch.
    5361m machine rowing, as 2k, 2k, 500, increasing pace today, but short of max effort throughout. 2:33.2 @ 20, 2:27.6 @ 20, 2:16.3 @ 24 (on the 500m). Hit 70% HRreserve then Z4 midway through the 2nd 2k, peaked around 85% on the 500, most of which was Z4.

    Tomorrow is my regular rest day, planning to do just the yoga/stretch.
  • drmwc
    drmwc Posts: 1,137 Member
    edited March 2021
    I over- slept, causing me to miss yoga at 10 a.m.

    I hangboarded. This went pretty well, although my hang off the 12mm ledge wasn't for very long - around 5 seconds average.

    I then did some finger curls, working up to 60kgs. I followed this with upper body lifts, doing:
    - 3 sets of 7, bodyweight dips on rings
    - 3 10-second l-sits
    - Military press, working up to 2 sets of 2, 40 kgs
    - Bench, working up to 3 sets of 3, 60 kgs.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    35 minutes on the rower, then another 35 on the LateralX today.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Modified my normal weekend a bit to soften impact on a sore heel.
    Normal 1:05:00 bike session on Friday, but skipped the 20 min transition run.
    Saturday 1:35:00 bike ride, again skipped the 25min transition run.
    Yesterday morning was 75 minute easy trail run done as a run/walk. In the afternoon, I did a longer swim workout that included a timed "one mile" swim (64 lengths) as part of the 2600yd session.
    Rest day today - yoga, foam rolling and lacrosse ball rolling.
  • alexmose2
    alexmose2 Posts: 208 Member
    Upper body session today. My goal is to build muscle, and I am following the PHUL program, adding in a couple of extra sets as I was not feeling very sore previously. I am still concerned that I am not stimulating enough for muscle growth, so I will add in a leg day.
  • J72FIT
    J72FIT Posts: 6,057 Member
    edited March 2021
    Warm-up...
    Yoga (15m)

    Workout...
    Handstand Wall Hold - 6x20s (2m)
    Pull-ups - 3-6-9-3-6-6r (33r)
    Ring Dips - 6x3r (18)
    Jumprope - 6x1m (6m)
    Hollow Body Leg Lifts - 6x10r (60r)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 2021
    30 minutes/20 SR (stroke rate) average on the rower, then another 22 minutes on the AD Pro (Assault Bike) -- it's an odd number but wanted to be done by 1 PM. Started out a bit too hard on the rower -- got up to 80% max on HR. One of those things that doesn't feel like it's bad that day until tomorrow when I have a hard day. It will likely show up then. Have a 1K timed test tomorrow. Should be interesting.

    At my best, I wasn't very good at these (around a 3:39 is my best). I'll just try to get close to 4:00 tomorrow.
  • garfinkel5
    garfinkel5 Posts: 6 Member
    75 minutes rowing on the riverat 5:30 am. High wind, elevated river flow, challenging conditions. 623 calories, bliss
  • JessAndreia
    JessAndreia Posts: 540 Member
    Rowing 10 secs on (hard) 20 secs off x 20
  • AnnPT77
    AnnPT77 Posts: 36,824 Member
    About 30' yoga, stretching, and a bit of foam rolling.
    5.5mi walk at 3.6mph, slow: Knees, especially the left, just hanging out on the edge between OK and not-OK.
    About 34' stationary bike, pretty easy pace.
    garfinkel5 wrote: »
    75 minutes rowing on the riverat 5:30 am. High wind, elevated river flow, challenging conditions. 623 calories, bliss

    @garfinkel5, I have serious river envy. Ours has thawed, but is still really cold. I'm a little conservative about water temps, generally. On top of that, in early Fall (2020) we did a rescue of a flipped single from my double, rower couldn't get back in, so we ended up towing him (draped over the stern of the double) and his shell (alongside).

    It went fine, but if the water had been cold, I'm not sure it would've been fine. Then, the Iowa crew club incident this week. 😬 One dead, one missing long enough that almost certainly dead 😢, no safety launch, which is how our tiny club rows, too. I usually shepherd some singles, half-a**ed safety boating from the double. I'm not there yet, at current water temps.

    Hoping to feel good about being on the water soon, good odds I'll sneak out in a double (better: quad) before encouraging any of the newer rowers in singles. Warmer water is coming.

    Enjoy your rows, glad you have conditions you find OK to be out!
  • preferablybeer
    preferablybeer Posts: 80 Member
    Triceps and biceps plus a short hike.
  • Mangoperson88
    Mangoperson88 Posts: 339 Member
    Just finished fitness blender jump HIIT part 1& 2
  • anna_lowe
    anna_lowe Posts: 39 Member
    upper body day!
    dumbbell bench press, 3x8 (ok, 2x8 and 1x6, went up in weight tho)
    dumbbell rows, 3x8
    incline press, 3x10
    seated 'cable' rows, 3x10
    lat raises, 2x15
    hammer curls, 3x15
    skull crushers, 2x15
  • Jamie2663
    Jamie2663 Posts: 779 Member
    HIIT, strength training and walking
  • yirara
    yirara Posts: 10,587 Member
    For some reason I crashed after dinner. Tried to run the crash away, but my legs felt so heavy and my heartrate didn't come up = had to give up after 3km. Oh well, at least I was out.
  • drmwc
    drmwc Posts: 1,137 Member
    At work, I had 7 hours of back to back meetings, and felt discombobulated afterwards. I decided the best way of recovering was to climb. I got a 75 minute session in. It was really good fun - I was in form. I have definitely improved recently, albeit within the narrow constraints of routes I've made up on my garden wall. It will be interesting to see if it transfers to gym climbing.
  • JessAndreia
    JessAndreia Posts: 540 Member
    Dumbbell squats
    Dumbbell RDLs
    Stability ball leg curls
    Dumbbell bench press
    One arm dumbbell row
    Dumbbell shoulder press
  • lrw327
    lrw327 Posts: 73 Member
    Full body intervals
    Abs
  • AnnPT77
    AnnPT77 Posts: 36,824 Member
    Around half an hour of yoga/stretch/foam roll.
    5247m rowing machine.

    Structured the rowing as 2k, 2k, 500m; just for fun, picked it up a little on the 500m piece, maybe not max effort (only 28spm), but held close to my old 2k race pace (2:10.8 for the 500m) - pretty sure I couldn't hold it for 2k, and should be able to (i.e., faintly hope I could) go sub-2:00 on 500m anyway (dunno). HR topped out at 165, 10 over age estimated max 😆, which is actually around 87% HR reserve. I haven't worked at all on race-pace endurance in a long time, probably have lost leg strength, don't really know what effect the COPD is having (but no exercise-induced cough from the short somewhat more intense piece, which is reassuring). Oh, well.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Bike/run brick session cut short last night due to customer crisis at work. Ugh.
    Swim this morning started with technique drills, then power and speed work. 2500yds.
  • J72FIT
    J72FIT Posts: 6,057 Member
    Warmup
    Yoga (15m)

    Workout
    Handstand Wall Hold - 6x20s (2m)
    Ring Rows - 4-8-12-4-8-8r (48r)
    Pushups - 6x4r (24)
    Jumprope - 6x1m (6m)
    Hollow Body Leg Lifts - 6x10r (60r)