What Was Your Work Out Today?
Replies
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Just a 30 minute Jenny Ford Basic Step routine today. But she really hauls *kitten* and goes quickly. 2 hours of cleaning an apartment coming up in a bit.(cleaning after tenants have left)4
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Rest day today, so just a 3.1 mile family walk this afternoon.3
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I was too tired to climb, so I decided to do one of my my rare jogs. I think it is the third one in the last 3 years or so
I did 5k in almost exactly 30 minutes. So I am dead slow, but given I've never really ran before, I was happy with that as a starting pace. My average heart rate was 150, so I'm clearly not yet well adapted to running.
I'm pretty certain it's my furthest run ever.3 -
@drmwc 5k in 30 minutes is a good time and isn't slow. Quite impressive as you said that you don't usually run, well done.2
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500m row, and then 3 rounds of 10 secs on 10 secs off (2:40min each). Decline sit-ups in between.4
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@sweetdaisy13 Thanks!
On my climb and walk yesterday, my little brother came round. On the walk, we overtook 3 youngsters. One of them was a big unit. As we went past him, his friends shouted:
"Look at the old people overtaking you! You are too big - have a doughnut. Fat lives matter!"
I am unconvinced that this is the optimal strategy from them to persuade him to lse weight.2 -
Did my last test session of the week today. It was my second bike fitness test, called the Power Profile test. 75minute trainer ride with a bunch of warmup outputs, then testing a 5minute all out effort, some recovery, then two 1minute all out efforts, more recovery and finally two 10 second sprints.
Now we get to my favorite training phase, the half iron build. This means some longer bike rides on the weekends, which I enjoy, plus more swim yardage. The goal is to overbuild the bike fitness, since we're focused on the full iron distance race in September. My run training will be done as "just enough volume" to minimize the risk of injury.4 -
Swimming laps for half an hour. (I did personal training yesterday so today's workout was pretty chill).3
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Did an easy hour on the rower yesterday (around 12K meters or so), then did some pretty heavy yard work for another hour on top.3
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Dumbbell RDLs
Dumbbell chest press
One arm dumbbell rows
Stability ball leg curls3 -
Pull Day...
Super set 1
Barbell rows X 5
EZ bar curls X 5
Super set 2
Trap bar dead lifts X 5
DB lat raise X 5
Super set 3
Cable row X 5
Lat pull down X 5
Super set 4
Preacher curls X 4
DB hammer curls X 4
Warm up sets 10 - 12 reps
Working sets 5 - 8 reps
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My garmin watch suggested I run 53 minutes at 8:20 min/km today. Well.. I ran nearly an hour, and 7km at this pace. According to my running app. For some reason the GPS in my watch is really poor and I end up with shorter distances, and hence slower running times. Very happy though as I wasn't prepared to run this far today.4
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Did a late workout today, but for good reason. Had 3 huge overhead fans installed over my deck. We get nice breezes up on this mountain ridge except in the hottest months. These fans will help a lot to be able to workout on the deck as it warms up.
Did 30 on the rower and 30 on the Assault Bike, all under 70% max HR.1 -
45 minutes of kickboxing
30 minutes of pilates2 -
Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.2 -
Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.
I would suspect that the yoga/stretch/roll is having a positive impact on your flexibility and overall body awareness.
I do a similar routine in the morning. Each day as I'm walking downstairs to my basement gym, I think to myself: "I don't have time for this, but I'll just give it 5 minutes". Then I start doing the routine and listening to my "Yoga/stretch/roll" playlist and next thing I know, 25 minutes have gone by, my mood has improved and I feel much less sore. It's a great way to start the day !
Namaste.1 -
Push Day
Super set 1
BB bench press X 5
Plate triceps extension X 5
Super set 2
BB squat X 5
Triceps push down X 5
Super set 3
BB incline bench press X 4
Skull crushers X 4
Set 4
Jammer machine X 3 to failure
S-L-O-W reps, focusing on full range of motion.1 -
Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.
Yoga for the win! Changed my life...2 -
Jump rope
Shoulders
Biceps
Triceps
Clearly I am not one to list out every single exercise I did.1 -
@idontcarroll I don't either but it has been interesting to see what others do. Mine will be a lower body workout once I get home from work.1
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Yesterday was W6D1 of C25K.
Today was 3 circuits of body weight/dumbbell exercises (push ups, pull ups, dumbbell overhead press, goblet squats, single-leg dead lifts, core exercise).1 -
Jari Love - Slim & Lean1
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6.5 mile run this evening.2
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Went for a wee 50km cycle ride today, and walked an additional 11k steps for a challenge that I won't manage because I started too late
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5 miles or more walking.1
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Today off day tomorrow yoga. Gotta stretch my back out 😁2
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I threw a kettlebell around, doing:
3 sets of 5, goblet squat, 32 kgs.
1 set of 5 (both sides) Turkish get-up.
10 sets of 10, swings, 24 kgs.
Some light hang boarding.1 -
Brutal leg workout. I am bulking but honestly cannot tell if I am providing my upper body with enough stimulus. I am following PHUL with 2 extra chest and arm sets each1
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