What Was Your Work Out Today?

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Replies

  • Lietchi
    Lietchi Posts: 6,845 Member
    Cooking duty tonight, so exceptionally a workout after dinner today: 5000m indoor rowing in 24min40. Probably a bit too soon after dinner and/or a bit intense, got a bit queasy and lightheaded afterwards, but only for 5 minutes or so.
    14% in Z4, 74% in Z3 and the rest below, 23spm on average.
  • J72FIT
    J72FIT Posts: 6,002 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility/Yoga - (20-30m)

    Meditate - (5m)
  • alexandramosenson
    alexandramosenson Posts: 50 Member
    Legs
    Hip thrusts
    Lunges
    SL RDL
    RDL with KB
    leg ext
    calves
    more calves

    I am cooked!
  • drmwc
    drmwc Posts: 1,041 Member
    edited December 2021
    I lifted weights last night. (I am weak, the drawback of being a 50 year old tinybro.). I did a spot of hangboarding, which was OK - my finger strength has improved recently.

    The main lifts were:
    Bench, 50 kgs, 3 sets of 7
    Squat, 80 kgs, 3 sets of 5.

    The bar moved quite quickly on both lifts, so I may put more weight on the bar next session.
  • J72FIT
    J72FIT Posts: 6,002 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility - (15m)

    Strength: Upper Body HIT
    HSPU: 2x1r, Failure (6)
    Pull-up: 2x2r, Failure (12)
    Dips: 2x2r, Failure (10)
    Row: 2x2r, Failure (12)
    Pushup: 2x3r, Failure (16)
    Hollow Leg Lifts: 2x6r, Failure (29)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    An hour interval workout. Kept it simple, set the rower for an hour and did 500m at 26 SPM (higher DF than I prefer) and then 500m easy. Rinse and repeat. Just shy of 12K meters. Would have had more but a little cut on my one finger just started bleeding all over after the second interval and I had to tape it up.

    Still burned around 900 calories for the hour.
  • AnnPT77
    AnnPT77 Posts: 34,257 Member
    Back to rowing machine day, 8,190 meters; the usual recent 3 x (2k on, 2' off) + 1k + 3' CD, at moderate pace, 2:36.2 and 18spm overall, mostly working on suspension. I slipped over into Z4 for 1:30 (3% of the time) by just a few bpm, rest was Z3 (29:08, 63%) and below.

    Also did a few rounds of sun salutations before breakfast.
  • AnnPT77
    AnnPT77 Posts: 34,257 Member
    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. 🤷‍♀️
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Shoveled snow 1 hr
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    242 minutes on my Elliptical for 17 miles.
  • Djproulx
    Djproulx Posts: 3,084 Member
    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.
  • dralicephd
    dralicephd Posts: 402 Member
    40 min. elliptical at zone 3. Slow and steady after two days off (due to migraine madness).
  • J72FIT
    J72FIT Posts: 6,002 Member
    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)
  • JDMac82
    JDMac82 Posts: 3,192 Member
    60 mins Circuit calisthenics/Sprints/distance running
  • JDMac82
    JDMac82 Posts: 3,192 Member
    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 Reps
  • shekky29
    shekky29 Posts: 1 Member
    Lower body -
    Back squats
    Calf raises
    Bulgarian split squats
    Single leg dead lift
    6 sets of each to failure
  • AnnPT77
    AnnPT77 Posts: 34,257 Member
    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.)
  • Djproulx
    Djproulx Posts: 3,084 Member
    @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.
  • J72FIT
    J72FIT Posts: 6,002 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility/Yoga - (20-30m)
  • J72FIT
    J72FIT Posts: 6,002 Member
    shekky29 wrote: »
    Lower body -
    Back squats
    Calf raises
    Bulgarian split squats
    Single leg dead lift
    6 sets of each to failure

    Wow! That's alot...
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Got a later than normal start today so I only did 140 minutes for 11 miles on my Elliptical.
  • dralicephd
    dralicephd Posts: 402 Member
    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. :)

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