What Was Your Work Out Today?
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Stationary bike, 16,409 meters, very very easy (another of those "right after full breakfast" things), but pushed it even less than usual, only 1:18 in Z3 (2%), rest Z2 & below.
A few rounds of sun salutation before that breakfast. Have been doing daily meditation for about a week, too, but that's not really a workout unless mental counts. 🤷♀️2 -
Shoveled snow 1 hr4
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I went climbing yesterday. It was fun, in a 2 hour session. I got a very fun slab that took ages to work out the route.
I squatted today, doing 3 sets of 5 at 85 kgs. I deadlifted, doing 1 set of 5 at 110 kgs.
I then went for a pretty long walk, getting 20 miles and loads of hills in.
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60 minutes yoga. Does that count as a workout?5
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242 minutes on my Elliptical for 17 miles.4
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Back to spin/core class after two weeks off. 75 minutes of spin was fine, but I struggled during the 15minute core routine that followed. No surprise, there, I clearly have work to do after slacking off.3
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40 min. elliptical at zone 3. Slow and steady after two days off (due to migraine madness).3
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7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Mobility - (15m)
Strength: Upper A
HSPU: 1-2-6-5(4)-4r (17r)
Face Pull: 3x12r (36)
Pull-up: 2-4-12-10(8)-7(8)r (34r)
Dips: 2-4-12-10(6)-7(7)r (31r)
French Press: 3x12r (36)
4 -
Been focused on rowing machine meters for the Concept2's Holiday Challenge. Didn't think I'd be able to participate this year after coming down with Covid, but after getting well enough, I've been putting in some meters.
Yesterday did 16.5K meters and 12.5K meters today. Was worried about putting 10 lbs on during the Holidays. Lost 4 or so over Thanksgiving with Covid (not the way you want to lose) and I'm losing some more with all of these meters now. I'm on track to hit 200K by Christmas Eve. Not bad considering I had to take the first 10 days off with being sick.
Mostly slow meters but yesterday and today's row were all unstrapped. My form unstrapped is getting better and better. I used to do all of my steady work unstrapped and got away from it for whatever reason. When I tried to go back to it, it was horrible. Now it's not horrible, so progress.5 -
60 mins Circuit calisthenics/Sprints/distance running3
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Tuesday Mornings Agenda
5 min walk 4 mph@ 6 incline
50 Air Squats
50 Rev Crunches
35 Dbell Swings
15 Pull-ups
12/9/6
Land Mine Squat
Dead Lift
Hip Sled
Seated Calf 3 x 25
Iso Dbell Deads
Goblet Squats
Ned Squats
Standing Calf Raises 3 x 25
Dbell on Shoulder Squats
Bench Step Ups w/35#
Smith Deads
Sled Calf Raises 3 x 25
Colt 45
Crunches/ Low Choppers/ Obliques/ Flutter Kicks/ High Choppers/ Hip Lifts/ Rower
1063 Total Reps4 -
Lower body -
Back squats
Calf raises
Bulgarian split squats
Single leg dead lift
6 sets of each to failure1 -
Rowing machine revisited, 8,159 meters; the usual recent 3 x (2k on, 2' off) + 1k + 3' CD, no particular split/rating goals other than staying at base intensity. Ended up 2:34.3 pace/19spm, so mostly 10:17-ish times for the 2k pieces, whole thing Z3 and below.
Mostly focused on relaxing all of the body parts that don't need to be tensed to do the work, while trying to keep good general technique (especially sustaining the forward body angle appropriately).
Like Mike, I'm working on the Concept 2 Challenge as impetus to consistently put in the meters. Unlike Mike, I was lucky enough to not get Covid (so far), so I'm at 131,373 meters and on schedule for my 6 day per week plan so far, with these lower meters daily. (I'm alternating C2 rower & C2 bike, because both count, though bike meters count half vs. row meters.)2 -
@Mike, @Ann - The rowing challenge sure seems like a great motivator. We recently had a "Where are you planking?" challenge in our trail running club, with pictures posted to a FB page daily. Planking indoors, outdoors, on the roof of a house (picture taken by a drone!), on rock walls, on ships, paddleboards, in the surf, group planks, etc. Some posters included their length of plank holding time, making it competitive. End result is that I've never done as many planks as I did in October.
I'm starting to add extra warmup movements on trainer days at the gym. Today after foam rolling and dynamic warmups, did 15 minutes of :30 fast/:30 slow intervals on the treadmill. Result was feeling much better when we started the regular training session. Did rounds of kettlebell work, balance work, band pulls, bridges, bear crawls, etc.2 -
I had my Covid booster this morning (It was Pfizer, my first two were Astra Zeneca.) I feel fine, so I'll go for a climb later.
I went climbing on Sunday. It was fun. I tried a new gym (https://www.citybouldering.co.uk/). It is nice, reasonable selection of routes and completely empty on a Sunday. It's a feature of the City that it is quite quiet at weekends. I may well go back. I expected to be broken, given the exercise the previous day (20 mile walk plus squats), but I seemed to be fine.
I did a couple of walks yesterday, managing around 12 miles in total.5 -
7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Mobility/Yoga - (20-30m)
4 -
70 minutes on rowing machine -- 13428 meters.
Did a simple yet hard workout. Set the timer to 70 minutes and then just did 500m hard, 500m easy. Did that until finished, so 13 sets of 500m sprints w/ 13 recoveries. Said if the HR didn't go below 150 I'd abort, but it did every time (just barely on a few of the last ones). HR reached 92% of max on a few of the intervals. Most of the intervals around 2:10 pace once I settled in (early ones lower and later ones higher) and the easy stuff in between around 2:36 or so.5 -
Got a later than normal start today so I only did 140 minutes for 11 miles on my Elliptical.3
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Elliptical fun! 30 minutes in zone 3 with 2 min. on/2 min. off intervals into zone 4 for the last 10-15 minutes. Felt good. And the extra calories allowed room to share a frozen treat with my kid as a post-vaccine celebration.3
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