What Was Your Work Out Today?
Replies
-
Supersets this AM. Increasing my weights on most things now. 150 compound reps of legs, shoulders and chest (each), broken into 30 X 5. Again, most of the weights/reps are too heavy to do 30, so I'll either do 16/14 or 20/10 X 5 sets for each body part.
Finished the lift right before lunch and went into rowing intervals. Did an 8 X 500m rowing sprint workout, but did it as a rate ladder. Started at 20 SPM, adding one stroke per minute for each set until I finished at 27 SPM. Avg slightly over 2:00 pace for the set. Did another 1K at around 2:15 pace and then just a cooldown for 15 minutes on the LateralX.3 -
Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old3 -
9k coached row in bow of the double, with a 21 y/o (petite but mighty!) rowing stroke.
We had a mini-adventure. Though I steered wide of the bank on the corner where the fishing docks are, one guy had left two rods unattended with lines far, far out into the river. We can't see the lines from the water at all . . . so we caught both lines, dragged the rods (that were propped up on shore unattended) into the river, got ourselves well entangled. Various untangling and rod retrieval activities ensued. Coach came up in his launch to support if needed. Fortunately, everyone was reasonably good humored about it, and all ended well.
4 -
Enjoyed an easy paced swim of 1800 yds last night. Lake was a bit cooler, but still very nice for swimming without the wetsuit. I"m going to be slow in the Oly distance swim on Sunday (1500yds) but my bike fitness is sound, so I'm not too nervoue about race day. It really helps having a 7:30/mile runner handling the run split to finish the relay.
Planning an easy bike tonight.
4 -
MissAtomicBomb238 wrote: »Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old
@MissAtomicBomb238 🤣🤣🤣 stretching because it helps muscles recover right?? 🤣🤣 age is just a number. Also coming from someone who stretches everyday now (for the last 3 months that is 😁😁)
1 -
We did a "sprint" of 20 wall balls and 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches.
The rx version was 6kg wb and 55kg bb for women and 9kg wb and 70kg bb for men. I did a 4kg wb and a 37,5kg bb (at 83%) and it was plenty heavy. I rarely snatch at this weight since it's so inconvenient when you build up and our current program put us at 75% max iirc so far. I was hurt and taking it easy when we last did anything at this kind of weight. But since I did 3x6 in less than a minute per set, I think maybe I'll be okay once we get there in oly class as well.
I did it in exactly 13 minutes, meaning 7 minutes of work. Most people were in the 4-5 min range but I don't really care. I needed to do the wall balls slowly and consistently (it was a sprint so we weren't allowed to drop them before finishing the set) so I had some strength left for the snatches. Only 2 or 3 of all the snatches felt okay, the rest felt like I was barely getting them above eye level but by some miracle I got them up every time anyway. I also only did 2 no reps (that I counted as reps anyway), in which I stretched my elbows late but both times happened when I was trying to do a double. I learnt my lesson then.
Because the snatches were heavy, this extremely short workout was preceded by a bunch of strength building up to the weight you were gonna use so on top of the regular workout, there was a buildup like in oly class, except I never remark on it. I typically assume people will know I don't jump from the empty (15kg) bar warmup to a 30+kg workout but I thought I'd mention it anyway.
For accessories we did some flyes (with the little 2,5kg plates in our hands, very cute), push ups and planks. I learnt that planks on your hands are like 3x easier than planks on your elbows.
Now my nose is twitchy like I have to sneeze, which it sometimes does to tell me my head is gonna hurt, which in this instance means I'm very hungry. Body cues are weird.2 -
As expected, no time for exercise today after having drinks and dinner with a friend. But I did get 12000 steps in (commute, walking to the city center to meet my friend...) and managed to stay within my calories despite a restaurant visit.3
-
Push Day in the weight room...
Bench press, incline bench press, decline machine press, seated overhead press, cable pressdowns5 -
Had to make it a quick workout today. Had to have a fridge repairman out. He came, of course, right at lunchtime, when I normally workout.
Just did a 30 minute row -- 6300 something meters @ 2:22 pace. Went without even using a HRM. Felt good just to go unstrapped for once.4 -
Rowed just under 7k, 2 seat of the quad, with more than usual power 10s because (1) it was a cooler day, and (2) our bow rower needed to get off the water quickly in order to be at work on time. 😆 Everyone but bow (i.e., 3 of us) was over 60 y/o, stroke over 70, and we held up OK through the interval work. Got 30+ second improvement in (instantaneous) split on most of the power pieces vs. moderate steady state, having mostly held it together reasonably well technically at the higher pressure. We need to do more of this, presumably will if weather's not punitive, since everyone thinks it's fun.bojaantje3822 wrote: »(snip excellent-sounding challenging workout details)
I learnt that planks on your hands are like 3x easier than planks on your elbows.
. . . as long as you're not an old person with cumulative trauma sensitivities in both wrists, @bojaantje3822. 😉 I can plank on forearms more easily/longer than on hands, not sure about just elbows (vs. full forearm) if that's what you're doing. My wrists are poor performers for sure, though.
3 -
Mikeruns2021donotaddme wrote: »MissAtomicBomb238 wrote: »Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old
@MissAtomicBomb238 🤣🤣🤣 stretching because it helps muscles recover right?? 🤣🤣 age is just a number. Also coming from someone who stretches everyday now (for the last 3 months that is 😁😁)
Age is a number. And yes recovery and all that. But danggggg…I’m creaky.
WOD: 45 minutes (15 minutes warm up run and 30 minutes of speed work- 30sec all out/ 90 sec running recovery for 15 then 45 all out/ 75 recovery for 10 then 1:1 for 5.)
Walking body weight lunges and planks
Stretching for the recovery aka being old
4 -
Did a short bike ride tonight before Sunday's tri. Easy one hour effort with a 20 min higher intensity stretch just to wake up the legs. 57 minutes at 17.4mph overall pace.
PT said my hamstring is no longer inflamed and my control at the end of the range of motion is back to normal. Now it's just strengthening work and following the return to running progression.
Will do a 2:1 run walk tomorrow.3 -
@AnnPT77 should've said I learnt they were easier *for me! But your comment is very interesting. I can't do any push up or box dip stuff the normal way because of my wrists and have to use handle-type things (DBs for push ups, some kind of contraption for "box" dips) to position my wrists okay. I can't do overhead squats with the proper wide grip either and need to go as narrow as possible while still being able to squat all the way down and heavy snatches also hurt my wrists more than they reasonably should (though at least that pain is getting less with regulsr training). So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!2
-
bojaantje3822 wrote: »So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!
Isn't it just a matter of physics? The angle of your body is different: planks on your hands (presumably with stretched arms?) probably mean more weight on your feet and therefore less core implication?
2 -
I occasionally do a 5 minute plank. Because it's really boring, I'll do one minute front plank on elbows, one minute left side plank on hands, one minute front plank on hands, one minute right side plank on hands, and finish where I started - one minute front on elbows. The endeavour is hard work and not that rewarding, so I tend to only do it once a month or so. I tend to do it after climbing, as static stretches are recommended post workout but not pre (for climbing, I don't know about other stuff.)
I didn't really exercise much on Monday, as I drove to Norwich after work. I did get 12k steps in, at least.
Tuesday was my Dad's memorial. I managed more steps (24K) and got a quick kettlebell workout with a 24 kgs wieght (100 swings; 15 goblet squats.)
I wen climbing on Wednesday. It was a 2 hour session, good fun. I wasn't in very good form, although I did get one v4.2 -
Todays work out was 45 minute lower body and core 🏋🏻♂️ And 60 minutes 🏃🏻♂️
Plus, I stretched 😁😁2 -
@Lietchi I have no idea
@drmwc we rarely do them but sometimes they're programmed as accessory work. The normal core accesory is v-ups, russian twists, hollow rocks and hollow hold but I can't do 3 of those because of my back right now so I'm happy when they schedule something different. Sometimes it's pallof's presses or split squats and lately it's been planks and flyes.
Sideplanks are often in the warmup but you kinda need a strong core to get into position so I only managed to get into position on my knee a few months ago. A real sideplank off my feet is going to take a lot more time and patience.
Anyway, tonight I have drinks with some colleagues so I had to go to the gym at noon. It was 3 rounds of
1 min plate hold (with two fingers if possible, one plate in each hand, very hard to do)
A clean into 3 front squats
6 deadlifts (my back hurt so I did strict shoulder presses instead at 22,5kg)
A clean into 3 front squats
1 min plate hold
2 min rest
The rx version for women was 55kg but I can't clean that much
I'm so frustrated because I can jerk that much, I can front squat way more, my snatch is only 7kg away from my clean. I just want to improve this.
I ended up doing 45kg, which mostly hurt to clean but my frontsquats looked very good. Some of the guys were muscle cleaning in a way that looked much too easy but I guess they might've wanted an easy workout for once. I finished in 16:18 iirc including the 4 min rest.
I'm skipping tomorrow's workout because it involves a lot of rowing, thrusters and muscle ups but I'm doubling up on the open gym because a gym friend wanted to work out with me and practice cleans and frontsquats I think and then I still have the gymnastics homework.2 -
I was planning a rest day but I did yoga and going for a walk later.3
-
Thursday is cardio only, no weights, so an hour on the elliptical doing hill work.3
-
Treadmill run today, for stress management.
7km in just under 48 minutes, 8.8kph. Felt quite hard, especially the last few km. Humidity, TOM and/or allergies? 🤷🏻♀️ Runalyze says my vo2max improved, but might be because my HR is lower during that time of month (resting HR supposedly 43 today according to my Garmin!).3 -
Bike ride, a little over 20 miles, easy pace on hybrid bike, 10.6mph moving average. Some Z3, but mostly below. Low 80s, not so humid, light breeze = pleasanter ride.MissAtomicBomb238 wrote: »Mikeruns2021donotaddme wrote: »MissAtomicBomb238 wrote: »Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old
@MissAtomicBomb238 🤣🤣🤣 stretching because it helps muscles recover right?? 🤣🤣 age is just a number. Also coming from someone who stretches everyday now (for the last 3 months that is 😁😁)
Age is a number. And yes recovery and all that. But danggggg…I’m creaky.
WOD: 45 minutes (15 minutes warm up run and 30 minutes of speed work- 30sec all out/ 90 sec running recovery for 15 then 45 all out/ 75 recovery for 10 then 1:1 for 5.)
Walking body weight lunges and planks
Stretching for the recovery aka being old
@MissAtomicBomb238, maybe proceed with caution when it comes to claims about aging in this group: If that's you in your profile photo, you look like a Mere Youth to me. (I'm not the only 60+ person hanging out here, either, with others close behind chronologically.) Do we need to check IDs at the door? 😉😆🤣
Your workouts look excellent though (go, you!), so anything you need to do to make that go well is worth doing. 👍bojaantje3822 wrote: »So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!
Isn't it just a matter of physics? The angle of your body is different: planks on your hands (presumably with stretched arms?) probably mean more weight on your feet and therefore less core implication?
That would make sense to me. Same argument as push-up progressions?
For sure, my wrists and even shoulders tend to be stressed before core in front planks. (Rowing, especially sculling, does a decent job of building core strength in that plane, IME. I'm a lot weaker in side plank. I can do them, but only more briefly. Front plank with foot raise is achievable, side plank with foot raise is very punitive. I don't know how long I can front plank, though: I get bored, and there's a diminishing return on basic planks, so I'd usually switch to rolling planks, one arm/one leg, or some other progression, maybe other exercise.)2 -
Quick spin b4 werk. Which is another 50+km of cycling
3 -
Got in 40 strength (upper body and core) plus 60 minute run today 😁😁🏋🏻♂️🤗1
-
I seem to have COVID, so no workouts for me. It's a bit annoying, as I had scuba diving holiday booked on Sunday. I was supposed to fly to Narvik in the Arctic Circle in Norway. I suspect I picked the lurgy up at my Dad's meemorial; quite a few people have tested positive.3
-
I seem to have COVID, so no workouts for me. It's a bit annoying, as I had scuba diving holiday booked on Sunday. I was supposed to fly to Narvik in the Arctic Circle in Norway. I suspect I picked the lurgy up at my Dad's meemorial; quite a few people have tested positive.
Oh, man, I'm so sorry, @drmwc! Wishing you no or mild symptoms, and a speedy recovery: Your fitness level ought to help with that. Let us know how you're doing, OK?1 -
Unimaginative, I guess: About 6500m rowing 2 seat in the quad again, shorter than usual because - apparently? - today's bow rower, who hasn't bowed much this season, was worried about getting too close to the bridges at either end, so called weigh enough and spun the boat quite a way from both bridges. We did some nice power 10s along the way, though, in pleasant weather, and got the splits down by 30" or more from our starting pace each time, which was good.
This despite what seemed to be an organized demo of two fancy, shiny new pontoon boats doing circuits from the public boat launch . . . while ignoring the standard US default "keep right" traffic pattern for such waterways, plus making an unpredictable turn into our path at one point (we should have the right of way, as a human-powered, less maneuverable craft). WTF, people who ought to know better?3 -
Hope you feel better soon Matt!
Did my normal Friday -- supersets and then a rowing interval. I try to do either a fast piece or a longer endurance piece on my two hard rowing interval days, which coincide with my lifting days. Since I did a short sprint on Tuesday, I figured I'd do a longer interval session today.
Wasn't feeling going out too, too hard today (lift was tough enough), so I thought I would do a hard 10K restricted rate row (at 20 SPM) and then quickly changed my mind
. Quit at five minutes in and then switched it to a 5 minute X 5 interval/one minute rest @ 20 Strokes per minute. Averaged around 2:09 for the set on pace. Hard enough for today. Around 450 calories burned, just on the rowing part today, in around 33 minutes. HR during the five minute sets was around 85% to 86% max. 1 -
Today on my intended rest day I realised I must have clicked on the wrong pickup location for a package I ordered, so that's a 8 KM brisk walk on the books.2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.5K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.2K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 447 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.2K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.9K MyFitnessPal Tech Support Questions