What Was Your Work Out Today?

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  • drmwc
    drmwc Posts: 1,180 Member
    edited November 2021
    For the calories burned lifting weights, I think it may be amenable to a direct calculation. For example, consider a typical deadlift session (for me) - I may do 3 sets of 5 @120 kgs.

    In this case, the work done each deadlift will be around 10 meters per second squared (force of gravity, roughly as this is just a ballpark calc) times 1 meter, (distance moved, roughly). So each deadlift is around 1,200 joules. So the full set is 18,000 joules, which translated to a slightly depressing 4 kilocalories.

    This type of analysis doesn't work for activities like rowing and running, as the main force is friction and estimating that is way harder.

    My calculation probably understates it, but if it's even remotely right ballpark, I personally wouldn't rely on weights for cardio. Resistance training is important, but not to burn calories.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    100 Fwd Jump Rope
    30 Hand Release Pushups
    30 Banded Wood Choppers Each Side
    30 KBell Swing
    400 Meter Run / 300 Meter Row
    3 Sets at Each Lifting Exercise;
    30 Reps Land Mind Press
    15 Reps Straight Leg Dead Lift
    30 Reps Seated Calf Raises (toes in, out, nuetral)
    400 Meter Run / 300 Meter Row
    15 36" box Step Ups each Leg
    30 Rev Grip Curl Bar Press
    15 Dbell Snatch
  • Djproulx
    Djproulx Posts: 3,084 Member
    swimmom_1 wrote: ยป
    Still doing my Elliptical on my off work days. I did 223 minutes today. Increased because there was only 10 minutes left in the last movie I was watching and then I wanted to get to the 16 miles! I still feel great doing this and I got into a pair of medium PJ's I had from before. Shopping my closet!

    I've been reading your extended elliptical workouts and all I can say is WOW! That's a long time to be tethered to that machine. I don't ever remember a treadmill or elliptical session longer than about two hours, and I know I was more than ready to hop off after only an hour. :)

    I admire your focus...and congrats on the new wardrobe options!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    10K stationary row out on the deck today. Dang I wish this hot spell would pass. Great for enjoying the outside, not for exercising. Was 82 today. Normally, it's around 72 around this time of year here in Tucson. Despite the heat, all of the workout under 73% max HR and most nearly all of it under 70%.
  • Lietchi
    Lietchi Posts: 7,334 Member
    For today some strength training:
    - 3 sets of landmine deadlifts
    - 3 sets of cable rows
    - 3 sets of assisted pull-ups
    - 2 sets of cable biceps curls
    - 2 sets of dumbell side raises

    Followed by a short but intense rowing session, 2000m in 9min51. With my abs still sore from my strength training two days ago, the rowing was an 'interesting' experience at every pull movement ๐Ÿ˜†
  • Jamie2663
    Jamie2663 Posts: 779 Member
    Did double Fit Body Boot Camp today. Focus on core today. Abs are on๐Ÿ”ฅ๐Ÿ”ฅ
  • JDMac82
    JDMac82 Posts: 3,192 Member
    75 Jumping Jaxs
    25 Dbell Swings
    30 Hand Release Push-ups
    15 Dbell Swing
    15 Pull-ups
    40 Leg Tucks Seated

    9/6/3
    Shrugs
    Waiter Curls
    Rope Ext
    V Bar Pulldowns
    Crushers
    Hammer Curls
    Straight Bar Sweeps
    Preacher Curls
    Kick Backs
    V Bar Bent Over Row
    Curls
    Iso Exts

    Colt 45s
    Situps/ Rev Crunches/ Jack Knifes/ Superman's/Cable Crunches/ Choppers/ Twists/ Obliques

    866 total reps
  • Djproulx
    Djproulx Posts: 3,084 Member
    gym session with trainer. Bunch of core and stabilization movements. Swiss ball rollouts/bridges, single leg work, dumbbell back flys, etc.

    My gym is implementing a new tracking/trending app so trainers & clients can interact and share data: calorie expenditures, food tracking, etc. This could be a nice accountability tool. Anxious to learn more about it.
  • JonnyWiller
    JonnyWiller Posts: 5 Member
    I haven't worked out for some time after getting a couple of traumas while doing powerlifting but I know that I have to cause I've gained a lot of weight. Thinking of starting calisthenics and doing some cardio
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    What has become my Tuesday routine -- 4 X 2K on the rower with 3:30 rests. My best (recent at least) was the first one I did at 2:09.1 pace. This was 2:11.4 pace, so not terrible, but slower. Faster than last week though. But this time I did negative splits (each rep faster), which is what you're supposed to do.
  • Lietchi
    Lietchi Posts: 7,334 Member
    A short but intense run on the treadmill today, while dinner was cooking in the oven: 4km in 26min33.
    Starting at 8kph and building up to 10kph at the end. Probably ramped it up a bit too much in such a short run - I got some (mild) side stitches, haven't had those in years.
  • AnnPT77
    AnnPT77 Posts: 38,182 Community Helper
    I'm feeling good about my predictive abilities (probably undeservedly ๐Ÿ˜‰).

    Did the default 3 x (2k on, 2' off/CD) rowing machine thing I often do, with the goal of finding a split where I could keep HR in Z3 and below (70%ish reserve, 144bpm-ish) throughout. Guessed at 2:35 pace to accomplish that, hit 2:34.8/2:34.9 average on all 3 pieces, HR topped out at 144 right near the end (134 average), 85% of the time Z3 (127-144bpm), the other 15% below 127bpm.

    A lot of luck in that outcome, I'm sure, but patting myself on the back as a guesstimator anyway. (Results will vary depending on the day anyway . . . .). That would be 10:19 and a few tenths time for each of the 3 2K pieces, 19-20spm; total 6000 meters plus 793 meters for the row in/out/CD.
  • dralicephd
    dralicephd Posts: 402 Member
    Did my typical 30 min. elliptical "run". I'm not fast, but I'm loving to see the progress. When I started at the end of July, I couldn't go over 20 minutes without knee pain (and I only covered 1 mile). Then I progressed to 30 minutes (same pace - covered 1.5 miles). Over the last couple of weeks I've consistently been able cover 1.7 miles in 30 minutes without feeling like I'm pushing too hard. It feels good. Today is the 2nd day in a row that I reached 1.7 miles about a minute before the end of the 30 minute workout. Not a huge gain in pace, but it's a gain! :smiley:
  • Jamie2663
    Jamie2663 Posts: 779 Member
    30 mins of bootcamp
    Static squats
    Crab toe taps
    Banded bicep curl
    Box step up
    Cuban curls
    TRX chest press
    Medicine ball bear crawl
    Pulsing superman
    Plank jacks
    Kettleball swings
    Sky crunches
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Warm Up:
    15 pull ups
    15 standing barbell raises
    30 push ups
    15 dbell swings

    9/6/3
    Military Press
    Dbell flys
    30 Knee tucks

    Chest Press
    Hands together plate raise
    30 Frog crunches

    Bench press
    Front raises
    30 Russian Twists

    Landmine press
    Lateral raises
    Plank for a minute

    Upright row
    Incline Dbell reverse grip
    30 Flutter kicks
  • amberisthecolorfyourenergy
    amberisthecolorfyourenergy Posts: 23 Member
    edited November 2021
    347u7grtt11t.png

    I love grow with Jo's weekly schedules on youtube! .. This is this weeks I am currently on. Todays a rest day :)
  • ccrdragon
    ccrdragon Posts: 3,378 Member
    Haven't posted in awhile, so here's the last few days:
    Saturday started out cold (38 in the morning), but it warmed up into the lower 60's by the afternoon, so I rode 20 miles that afternoon.
    Sunday was an active day around the house with no deliberate exercise.
    Monday and Tuesday the weather (cold and very windy) so no ride, but did manage to get in upper body workouts.
    This morning I rode 19.28 miles @ 14.2 mph average.
  • Lietchi
    Lietchi Posts: 7,334 Member
    After a long-ish day at work (during which I had the stressful task of telling my boss I'm quitting my job) I wasn't in the mood for fiddling with the speed buttons on my treadmill. So a simple run: 5km at a constant 8kph.

    Quite surprised to see that the whole run was Z2 and lower. Quite happy with Runalyze, I have to say, I've really made a lot of progress after stagnating for months on end and being stuck below 8 kph for so long.
  • dralicephd
    dralicephd Posts: 402 Member
    dralicephd wrote: ยป
    Did my typical 30 min. elliptical "run". I'm not fast, but I'm loving to see the progress. When I started at the end of July, I couldn't go over 20 minutes without knee pain (and I only covered 1 mile). Then I progressed to 30 minutes (same pace - covered 1.5 miles). Over the last couple of weeks I've consistently been able cover 1.7 miles in 30 minutes without feeling like I'm pushing too hard. It feels good. Today is the 2nd day in a row that I reached 1.7 miles about a minute before the end of the 30 minute workout. Not a huge gain in pace, but it's a gain! :smiley:

    *insert cuss words* So, despite trying to be careful with my out-of-shape butt, I guess I've pushed myself too hard. I woke up mildly sore this morning. No big deal. I sat on the floor while drinking my morning tea and did a little bit of mild stretching to wake up. (Yes, mild. It was child pose.) Somehow or another I moved while trying to get up and I felt a giant *twang* in my quad. Ouch. What. The. Kitten?

    My leg's been hurting all day. Ice and ibuprofen are my friends. It's getting better, but seriously... "How did you hurt yourself?" "Sitting on the floor". *sigh*

    Guess I'll be taking a break from work outs for a bit.
  • dralicephd
    dralicephd Posts: 402 Member
    Lietchi wrote: ยป
    After a long-ish day at work (during which I had the stressful task of telling my boss I'm quitting my job) I wasn't in the mood for fiddling with the speed buttons on my treadmill. So a simple run: 5km at a constant 8kph.

    Quite surprised to see that the whole run was Z2 and lower. Quite happy with Runalyze, I have to say, I've really made a lot of progress after stagnating for months on end and being stuck below 8 kph for so long.

    Sorry about the job. Or, maybe, Congratulations on getting out of a bad job? Anyway, hang in there.
  • AnnPT77
    AnnPT77 Posts: 38,182 Community Helper
    Stationary bike, the basic putative going-nowhere 10k (pretty easy pace, Z2-3) + 3' CD, though the need to CD is disputable. ๐Ÿ˜†

    Indoors. ๐Ÿ™„๐Ÿ˜

    Outside: Cold rain, wind. ๐Ÿ™„โ˜น๏ธ


  • Djproulx
    Djproulx Posts: 3,084 Member
    Gym workout with my trainer this morning. When I signed up, I asked her to focus on stability and balance work and I sure am getting my wish, lol. Most movements are done on a ball or a foam pad, which is a real challenge for me, such as weighted split squats, etc. Also some challenging core work today with med ball weighted crunches, weighted dead bugs, etc. I had forgotten how much I enjoy gym days.

    This afternoon will be very warm, so I'm going to sneak in an outdoor ride with a few friends. Probably no more than 25 miles, since it gets dark so early.
  • J72FIT
    J72FIT Posts: 6,099 Member
    7-8 am:
    Warm-Up
    Jumprope - 1m on 15s off x 10r (10m)

    Strength: E5-15MOM
    Pull-up - 12-6-6-6-6r (36r)
    Dip - 8-4-4-4-4 (24r)
    Squat - 5x12r (60r)

    Core Finisher: Ab Wheel Rollouts - 3x10r (30r)
  • ccrdragon
    ccrdragon Posts: 3,378 Member
    Cold and windy outside this morning, so
    Spin bike intervals indoors!!

    Warm-up -> 5 minutes
    Intervals:
    Cadence time (sec)
    110/75 - 60/60
    115/75 - 60/30
    120/75 - 30/30
    Burnout -> 130+ for 60 seconds
    Cool-down -> 5 minutes
    Total -> 51 minutes
  • Jamie2663
    Jamie2663 Posts: 779 Member
    Yesterday was Bootcamp x2
    High knee burpees
    Glute bridge march
    decline pushups
    duck walks
    Lunge L-raise
    Medicine ball toss up slams
    Bird Dog crunches
    Barbell Kayak sits
    Bicep curl, press with tricep extension
    TRX single leg squats
    1 minute crunches
    1 minutes wall sit
  • Lietchi
    Lietchi Posts: 7,334 Member
    Strength training today, I wasn't really 'feeling' it but I won't progress if I don't train often enough.
    - 4 sets of step-ups
    - 3 sets of barbell bench presses
    - 2 sets of barbell shoulder presses
    - 2 sets of incline dumbell flys
    - 3 sets of hanging leg hip raises
    - 2 sets of triceps cable push downs

    Curious to find out if my hanging leg raises will lead to 4 days of sore abs again, like the first time ๐Ÿ˜†

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