What Was Your Work Out Today?
Replies
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50 Jumping Jaxs
50 Skier
50 Fwd Jump Rope
45 Sec sprint (4 Inc / SEND IT for all)
25 Squat Press
50 Crunches
25 Renegade Row
45 Sec sprint
25 Box Jumps
Stair Circuit (Every/Other/Rt/Lt/Hop)
25 Frog Burps
45 Sec Sprint
25 4 Corner Lunges
50 Supine Bike
25 KBell Press
45 Sec Sprint
50 Flutter Kicks
25 Hand Release Push-ups
25 KBell Swing
45 Sec Sprint
Stair Circuit
50 Sit-ups
25 Devil Press
45 Sec Sprint
50 Half Jacks
25 Dbell Snatch
50 Fwd Jump Rope
700 Reps / 6 Sprint Sessions3 -
Ran a 5K during lunch break. Will play badminton in the evening3
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12562 meters rowing (an hour and five minutes). Did a better job today of not exceeding 70% of max HR. All unstrapped work again, working on form.3
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I go to the office less than once a week lately, but my commute seems to have issues half of the time. Today it took me 2hrs to get home instead of 45 minutes, so no strength training before dinner as intended.
Instead, a short but intense run after having given myself enough time to digest my dinner: 4km in 26min29, starting at 8kph and increasing by 0.5kph every 5 minutes. Z1 for 1%, Z2 for 16%, Z3 for 38%, Z4 for 40% and Z5 for 2%.
I don't often do cardio that intense, but a good way to let off some steam.3 -
Yesterday was my standard: 40 min. Elliptical, 35 min at zone 3, the rest below. No intervals this time, just keeping it steady to prevent injury.
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Shoulders.
side laterals, partial at the bottom, full, partial at the top. 4 sets 20/20/20
Incline around the world front focus SS with rear focus. 4 sets 20/20
Eye level bus drivers. 2 century sets
Cable giant set
Sede lateral, bent over rear delt, rear delt shoulder level, rear arching delt. 3 sets 20/20/20/20
Reverse grip barbell press. 4 sets 20 reps3 -
Rowing machine, 8,214 meters, 18spm, 2:35.0 pace, 77% Z3, the balance below.
This is the last few days of the Concept 2 Holiday Challenge, and I'm at 180,637 of the 200,000 meters I told myself I'd complete between Thanksgiving and Christmas Eve. That's about a day's worth of meters ahead of schedule, no more rest days prescheduled.
After the Challenge, my usual annual routine is to be out of patience with this unnatural consistency, then take a rebel few days to week or so and completely slack off. Soon enough, I'll start feeling so tense and grumpy that I realize I really must get into an active routine again in order to stay happy and even remotely semi-sane.
Oh, wait, I mean: After the Challenge, I have scheduled a vital annual formal full recovery week, before I recommit to training in preparation for Spring.
Heh.2 -
I go to the office less than once a week lately, but my commute seems to have issues half of the time. Today it took me 2hrs to get home instead of 45 minutes, so no strength training before dinner as intended.
Instead, a short but intense run after having given myself enough time to digest my dinner: 4km in 26min29, starting at 8kph and increasing by 0.5kph every 5 minutes. Z1 for 1%, Z2 for 16%, Z3 for 38%, Z4 for 40% and Z5 for 2%.
I don't often do cardio that intense, but a good way to let off some steam.
So true! For quite a while, my PR fasted 500m rower piece was one that happened when I was really, really mad at my oncologist. 🤣 It did help.4 -
My routine today was simple and a little random. I was more tired than usual but I feel it was an effective workout nonetheless.
Warmed up with a mile on the elliptical with some resistance, only takes a few minutes.
After that I stretched for about 10-15 minutes as usual.
The strength routine is as follows:
Seated Row 3x20
Assisted pull-ups 4x10
Assisted dips 3x8
Seated bicep curls 4x15
Weighted abdominal crunches 3x15
Push ups 4x10
Total time: 1 hour 45 minutes3 -
Gym workout today. Two trainers combined groups and set up 3 different circuits with one minute high intensity cardio intervals between each 12 minute round. Bunch of different movements: TRX rows, med ball crunches, mountain climbers on sliding pads, chest press while lying on BOSU, split squats, etc. Cardio options included treadmill, assault bike, elliptical, rower, sled, etc. First time I've pushed the sled in a while. It hasn't gotten any easier.
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Felt good today, so today's elliptical session was a little long with some intervals. 45 min. total: 28 min. Zone 3, 8 min. Zone 4, the rest Zone 2 or below.
The endorphins are lovely. Have a great day, everyone! 3 -
Back
Single arm row. 10 sets of ten each arm, no rest between.
Tbar row . 2 century sets.
Deadlifts 3 sets 30/30/30
Vbar pulldown. 3 drop sets. 10 reps, drop, 10 more reps. total of 4 drops each set.
DB shrug century set.
hypers. 3 sets 20/20/204 -
Did an hour on the rower -- not very structured intervals but did them regardless. Did 500m easy, 500m hard X 8 reps. Then just finished with a semi hard anaerobic threshold finish to the end of the hour.
12172 meters (the slow 500s were really slow!).2 -
Strength training tonight before dinner:
- 4 sets landmine deadlift
- 4 sets assisted pull-ups
- 3 sets cable rows
- 3 sets dumbell side raises
- 2 sets dumbell biceps curl2 -
Stationary bike day in my recent alternating workouts, 16,498 pseudo-meters, very easy - barely any Z3 (2:33) the rest of the 45-ish minutes below (mostly in upper Z2). HR graph is almost flat (though with tiny jiggles, of course) - a little below the average rate for the first 8' or so, then close to average until a tiny uphill just before the CD. Hardly working. 😆3
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5 min walk 4 mph @ 6 incline
50 Banded Sweeps
15 Pull-ups
50 Dips
50 Frog X
6 x 10
Shrugs
Rev Grip Lat Pulls
Supported Dbell Row(Bench Inclined)
Iso Dbell Row
V Bar Pulldowns
Straight Bar Sweeps & To Chest
Seated Wide Row
Smith Rev Grip Row
Meadow Rows
Iso Pulldowns
Dirty Shirleys 30
Situps/ Rev Crunches/ Jack Knifes/ Crunches/ Obliques/ Hi Choppers / Low Choppers
1065 Total Reps3 -
Wednesday
100 1/2 Jaxs
75 Skier
75 Fwd Jump Rope
25 Hand Release Push-ups
25 Dbell Swing
6 x 10
Dbell Mil Press
Dbell Snatch
Monkey Rows
Seated Wide Grip In Row
Rev Grip Press
Arnold Press
Fwd Leaning on Bench Rear Delt
Lateral Raises
Land Mine Arc Press
Smith Mil Press
35s
Situps/ Supine Bike/ Jack Knifes/ Crunches/ Obliques/ Low Choppers / Hi Choppers
1250 Total Reps3 -
Chest
Machine fly. Partials, full, decline. 3 sets 20/20/ failure
Decline barrel press 5 count hold at flex 3 sets 12/12/12
Giant set.
incline DB press, Incline coffin press, flat barrel press, dips, push ups. 3 sets 20/20/ rest to failure
Cable fly high century set
Cable fly low century set.4 -
Ran a 5K mid-morning...3
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150 minutes on my Elliptical for 10.1 miles.2
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15 minutes on treadmill as it was cold. 6.5 incline 3 speed.
Leggs.
Extension machine. 6 sets 50/60/70/80/90/100
Stiff leg raises. 4 sets 20/20/20/20
Hack squat machine giant set. Feet close, feet close toes out, feet wide, regular 3 sets 20/20/20/20
Standing hypers, feet pointed out. 3 sets 20/20/20
I ran out of time this morning. So I still have about 1/3rd of the workout left. Including calves.4 -
Rowing machine again. Been on a mission to get the Holiday Meter Challenge done -- 200K meters between Thanksgiving and Christmas. Despite coming down with Covid on Thanksgiving, I'll comfortably hit 200K meters on Christmas Eve.
12460 today. 186K meters for the less than 3 weeks I've been back at it. That's averaging around 10K a day for almost 3 weeks. I'd be a bit more fatigued if I hadn't really paced myself.
One more good day of meters and then a fun, short, hard session on Friday. And then maybe I can get back to X-Training and even lifting again.3 -
Ok, after some nudging from others in another thread, I began this today:
https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwf-primer.
Day 1 of the build-up done! Wish me luck for no injuries. 2 -
I was not feeling it today so definitely held back. Slow jogged 4 miles.. finished off by walking a 5th mile in 14 min. It turned out to be a decent workout nonetheless. Someone please pass the sangria 🥃🥴4
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I started with a 2 mil run warm up, then did abs n core and then chest.4
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Same ol', same ol', rowing machine edition, for 8246 meters.
Like Mike, I've been doing the Concept 2 Holiday Challenge, and am at 197,132 cumulative meters, with only 2,868 meters left to hit the 200,000 mark.
Unlike Mike, I was lucky enough not to have Covid during the time period, so the required endurance on the full schedule is not as difficult.
I'd planned 6 days a week, figured I needed 3 days RowErg at minimum 7692 meters per row, and 3 days BikeErg at minimum 15,384 meters per cycle (bike meters count half) to get to 200k by Christmas Eve. What with some extra cool down meters in there, I've crept a bit ahead of schedule.4 -
Gym day today. Warmed up with some foam rolling, dynamic stretching, then 5min treadmill run before trainer session. The usual stuff, with 4 rounds of exercises separated by short high intensity cardio bursts. I alternated between treadmill and assault bike sprints for cardio. Threw in a few Turkish get ups at the end. Trying to make TGUs a regular movement this winter.4
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20 minutes on treadmill. Incline 7.5 speed 2.5 - 3. It was cold today.
Arms.
Straight bar Tricep pushdown SS with same bar curls cable machine. 6 sets all 20 reps.
Ez bar French press SS with Ez bar curl. 6 sets all 20 reps.
Back to cable machine. Rope pull up SS with rope push downs. Focused on splitting the rope. 6 sets all 20 reps.
My heart rate stayed at about 131 the hole time. It was tougher than I figured.2 -
Full 5.11 mile jog today on the treadmill. A little over 10 min per mile avg. Was going to go for a 10k but ankle was not feeling it. So good enough for today…3
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On the rower getting closer to 200K for the Concept2 Holiday Challenge.
I decided to try to finish the 200K out today and got on the rower and got interrupted by a neighbor bringing over a Holiday card. Could hardly get upset with that but I didn't finish the 200K. I did 11,578 today and have 198,012 cumulative meters (since Thanksgiving).
The rowing today was an easy 65 minutes with an interruption after 15 minutes.4
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