What Was Your Work Out Today?
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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.3
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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!1 -
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.2
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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.
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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? 😆
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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.2
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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.2 -
Cycling - 45 minutes
Weights - 30 min 3 sets of 8 reps plus pushups/lunges etc
Pilates 30 min
Pretty mundane day2 -
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.1 -
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.
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35 minutes on the rower, then another 35 on the LateralX today.2
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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.1 -
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.1
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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)
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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.2 -
75 minutes rowing on the riverat 5:30 am. High wind, elevated river flow, challenging conditions. 623 calories, bliss2
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Rowing 10 secs on (hard) 20 secs off x 201
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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!1 -
Triceps and biceps plus a short hike.1
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Just finished fitness blender jump HIIT part 1& 22
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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
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HIIT, strength training and walking1
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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.3
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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.2
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Dumbbell squats
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press1 -
Full body intervals
Abs1 -
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.1 -
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.1 -
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)
1
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