What Was Your Work Out Today?

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Replies

  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical 240 minutes for 16.55 miles today.
  • Work_of_Art_
    Work_of_Art_ Posts: 12 Member
    My workout today:
    3 sets of dumbbell curls 30lbsup to 40lbs
    5 sets of triceps pull down
    Cable workout for biceps and triceps
    27 mins on Stairmaster
    70 mins total
  • dethstar77
    dethstar77 Posts: 1,327 Member
    5K Lunch run - evening badminton
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did 90 minutes (60 rowing and 30 LateralX) yesterday -- all pretty easy stuff and 60 today on the rower. Though today, something was off -- again -- with my HRM. It showed normal but I felt like I was working significantly harder than it was showing. It showed almost all the workout under 65% max and then right at the end spiked up 10 beats, which is where it felt like I was the entire workout.

    Around 12K today. Planning a harder one tomorrow so hopefully the HRM blip won't hinder how hard I can go tomorrow. No biggie, I'll just play it by ear.
  • dblirondog
    dblirondog Posts: 133 Member
    I'm only on week 2 back in the gym. But this morning I did back and treadmill. It feels so amazing to be back!
  • Walkywalkerson
    Walkywalkerson Posts: 456 Member
    I'm aiming for a 14 day streak of 15,000 steps a day.
    With cycling 10 - 15 miles 2 times per week.
    I'm doing well so far in 2022 🤣
  • Djproulx
    Djproulx Posts: 3,084 Member
    Rest day, so just a one mile walk at lunch.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    5 min walk
    100 Fwd Jump Rope
    25 Dips
    25 Leg Raise
    25 KBell Swing
    25 Hand Release Push-ups

    5 x 12
    Shrugs
    Lat Pulls Rev Grip
    Supported Dbell Row
    Seated Wide Row
    V Bar Pulldowns
    Smith Row
    Iso Pulldowns
    Meadow Row
    Straight Bar Sweeps
    Dbell Row

    Sporty 40
    Situps/ Flutter/Obliques/Chopper (H)/ Rev Crunches/ Jack Knifes/ Choppers (L)

    1200 Total Reps
  • Twistarella
    Twistarella Posts: 14 Member
    96 minutes on my stationary bike. 26 miles. o:)
  • dralicephd
    dralicephd Posts: 402 Member
    30 min. Elliptical at zone 3 and below, followed by my cautiously optimistic strength training routine. :smiley:
    Push-ups (I was able to do a lower incline today. I'll see how the shoulder feels tomorrow.)
    Dumbell rows - very light weight
    Planks and supermans with increased times.

    So far, so good....
  • drmwc
    drmwc Posts: 1,051 Member
    edited January 2022
    Yesterday, I did an hour's yoga; a morning walk; an hour's climb on my home wall; and finally an evening walk. The climbing was good. I think I kept my HR between 120 and 140 for 70 minutes, so I did work. (The home wall is more like strength training than cardio, so I am happy with this.) My crimp strength was good; my dynos were ropey although I eventually got everything I went for.
  • Djproulx
    Djproulx Posts: 3,084 Member
    AnnPT77 wrote: »
    Around 20 minutes of yoga/stretch before breakfast.

    6,831 meters rowing machine as 3x(2k on, 2' off/CD), easy pace, 2:32.9 and 19spm, focus on relaxing unnecessary muscles within adequate mechanics, Z3 & below.

    26 minutes strength training, still light weights for conditioning reasons, but went to 3x10 on most sets rather than 2 x 10, increased weight on a couple. If things feel OK by next time, will start selectively increasing reps/weights.

    Felt fatigued today for no obvious reason despite rest day Sunday, so put off the row/lift stuff until after 9PM, but finally convinced myself it wasn't optional. 🙄

    Nicely done. I smiled as I read the part in bold, imagining the "self talk" that went on until you decided to get it done. I've had days where I decided early in the day to skip a session, then spent so much time fretting about the thought of missing it, that I gave in and did the workout late in the evening. :D
  • Djproulx
    Djproulx Posts: 3,084 Member
    Tuesday is a gym day. Worked on bike/swim muscle groups: KB deadlifts, rows, split squats, overhead band pulls while lying on floor, (band attached to weight bench), Also did some core stuff: mtn climbers, swimmers, etc.

    Ran a slow 5k during the lunch hour to maintain my standing in a daily outdoor run/walk challenge.
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Morning bootcamp, will get a 5K walk/slow jog in today evening
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical, 240 minutes for 16.15 miles.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2022
    My rowing club has a 10K and a 6K this month to do. I've skipped the last two months with Covid and was debating doing the 10K today. Got around 5K in and just couldn't keep the pace so finished with 2K X 2 w/ 1 minute rests. HR hit 94% max on one interval.

    If the HRM is accurate (and it seemed accurate today on HR at least), around 900+ calories for the hour today. It felt like it too. Full hour of pushing about as hard as I could.

    Also trying to get back to lifting but working back slow. I'll try to get in around 6 rounds of pushups, either KB swings or deadlifts and shoulder presses. 3 already done, 3 more to do.
  • Djproulx
    Djproulx Posts: 3,084 Member
    MikePfirrman wrote: »
    My rowing club has a 10K and a 6K this month to do. I've skipped the last two months with Covid and was debating doing the 10K today. Got around 5K in and just couldn't keep the pace so finished with 2K X 2 w/ 1 minute rests. HR hit 94% max on one interval.

    If the HRM is accurate (and it seemed accurate today on HR at least), around 900+ calories for the hour today. It felt like it too. Full hour of pushing about as hard as I could.

    Also trying to get back to lifting but working back slow. I'll try to get in around 6 rounds of pushups, either KB swings or deadlifts and shoulder presses. 3 already done, 3 more to do.

    Wow. That is a massive effort, my friend! Just thinking of 600cal/hr efforts on the bike has me sweating. A total body effort such as you performed for an hour would leave me on the floor. Very impressive.
  • mrmota70
    mrmota70 Posts: 533 Member
    4 mile treadmill jog. Nice way to get rid of some liquid stress. Clothes soaked completely.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Cadre Lead Circuit Workout:
    15 Jumping Jaxs
    High Knees
    Butt Kickers
    Toe Kick & Taps
    Heel Walks
    Hallways & Stairs run x 1
    10 Air squats
    10 Burpees
    Hallway & Stair Run x 2
    10 Pushup
    10 Situps
    Hallway & Stair Run x 3
    Plank/Leg Raise Holds for rest of class to finish

    Solo Circuit Workout:
    100 Fwd Jump Rope
    25 KBell Swing
    25 Curls
    25 Push Press w/KBell
    100 1/2 Jaxs
    100 Skier
    25 Renegade Row
    25 Devil Press
    15 KBell Snatch
    100 Jump Rope
    15 Plate Raises
    15 Rear Delt Raises w/Plate
    20 Monkey Rows
    20 KBell Curls
    100 Fwd Jump Rope
    50 Cable Crunches
    50 Frankenstein (Walking Place High Knees)

    815 reps Total
  • makinlifehappen
    makinlifehappen Posts: 110 Member
    Had to take a couple days off due to my back. At it again though.

    Started a new program today PPL

    Push 1
    Incline DB rest pause. 15 reps, pause, 5, pause and 5 more. 3 sets.
    Same exercise lower weight 2 sets 30/30

    Dips, slow till failure. Then just the negative till failure. SS with-
    Barbell rolling push ups. Also to failure.
    4 sets.

    High and low cable fly SS. 5 count positive, 5 count hold, 5 count negative.
    5 sets 20 reps all.

    Standing side laterals. 10 count positive and negative.
    4 sets 20 reps all.

    Cable and rope front raises.
    4 sets 20 reps all.

    Giant set
    Ez bar french press, skull crushers, close grip press, close handed push ups.
    4 set. 20/20/20 failure. Then on the knees and failure again.

    Took a long time.
  • dralicephd
    dralicephd Posts: 402 Member
    40 min. on the elliptical at zone 3. I'm tired today, but I got off my butt and did it anyway. :smile:
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2022
    An hour on the rowing machine (I know, what a shock! :D ). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.

    I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.

    Roughly 700 some calories for the hour.
  • Sharsou
    Sharsou Posts: 8,849 Member
    I’ve never detailed what I did in the session like the rest. Anyways, I did running for 2 miles on treadmill at 8.6 km/hr speed with 2.0 incline for warm up. 10 chin-ups + abs and core exercises+ biceps and triceps.
  • dblirondog
    dblirondog Posts: 133 Member
    It was my leg day, then I hit the treadmill. It was fantastic! Still taking somewhat light since its week2 though.
  • fitishbyfifty
    fitishbyfifty Posts: 23 Member
    Upper body and cardio. Current goal is to get to the gym twice a week, so one upper and one lower. I did 15 flights on the stair master today, and I plan to gradually increase the number of flights as I go.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    50 Skier
    50 1/2 Jaxs
    35 KBell Swing
    50 Dips
    50 Knee Tucks
    15 Pull-ups

    5 x 12
    Wide Grip Bench
    High Cable Flys
    Rev Grip Dbell Press
    Incline Dbell Press
    Low Cable Fly
    Land Mine Press
    Dbell Flys
    Dbell Bench
    Chest Press
    Smith V Bar Press

    Sporty 40
    Rev Crunches/ Leg Tucks/ Obliques/ Low Choppers/ Frog X/ Supine Bike/ Flutter K/ Cable Crunches/ Crunches/ Twists

    1250 reps Total
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Merely 2 x (2k on, 2' off/CD) rowing machine, for 4500 meters total.

    That was all I could fit in: I had an . . . interesting? . . . day, involving fun things like fasted blood tests, and unplanned/unexpected rental car (not a crash, some electricals on the normal car went kerflooie), and more.

    Since it was shorter, I thought I might as we'll push a little, though not to max. 2:27.1 at 25 spm, 2:21.0 at 24 spm, on the 2k pieces. 44% of the short workout was Z4, topping out at 161, which is around 85% reserve. Around 5 minutes steady toward the end of the second piece was above my 220-age estimated HR (154). 😆 It felt OK, especially given that I've been doing entirely base workouts for a while.

    Finished just barely in time to rush over & pick up friends from the airport shuttle, as I'd offered to do.
    MikePfirrman wrote: »
    An hour on the rowing machine (I know, what a shock! :D ). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.

    I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.

    Roughly 700 some calories for the hour.

    @MikePfirrman, without my intending to be pushy, have you ever experimented with that drill I do sometimes, working for max meters per stroke? (I'd do it at normal DF, but up a little would be OK.) I'm asking because IMO it's useful, and IMO pairs really well with feet-out (unstrapped) rowing. The monitor isn't really set up for it: I usually just count strokes in my head in groups of 10, from 10 to 1 then start over, watching the meters roll down on the monitor to get a rough idea how I'm doing. Among other things, I think it's a good way to experiment with some of the low cost tricks to improve split (like fast hands or heels first) and see the result quickly, as well as having a power/patience focus.

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