What Was Your Work Out Today?

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Replies

  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    edited December 2022
    More stationary bike, the usual format, as usual just ride while playing games on my phone. 😆 I'm still trying to keep the bike pretty easy pace, whatever pace I'm feeling without giving it a lot of thought or trying to push hard. Today, 91W average on the 10k, dropped way back to 52W on the 3' CD. All Z3 and below, peaked at about 65% reserve, 75% max.
  • BigMech
    BigMech Posts: 472 Member
    nossmf wrote: »
    BigMech wrote: »
    I don't bounce back as quick as I did in my 40's.

    Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.

    I like to torture myself in the gym. I've been doing box squats to make sure I'm getting depth, as I haven't been squatting in close to 3 years.

    The recovery isn't as bad as I made it sound. I was just sore yesterday, feeling better today.
  • BigMech
    BigMech Posts: 472 Member
    Good workout today.

    Stretched

    28 minutes on the spin bike, average heart rate 142
    21 minutes walking on the treadmill, average heart rate 135

    48 minutes weightlifting
    Superset: Barbell bench-press, Wide grip lat pulldowns, Seated dumbbell overhead press
    Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 2@215, 5@185, 5@155, 7@135
    Back: 12@100, 10@130, 10@160, 7@180, Drop set: 4@195, 4@165, 4@145, 4@125, 6@105
    Shoulders: 12@20, 10@25, 8@30, 6@35, Drop set: 5@40, 6@30, 5@25, 6@30

    Superset: Rope triceps press-downs, Crunches, Cable biceps curls, Landmine twists
    Triceps: 12@30, 10@40, Drop set: 8@50, 8@30
    Crunches, 20, 20, 20, 20
    Biceps: 10@30, 8@40, Drop set: 6@50, 8@30
    Twists, 10, 10, 10, 10

    Stretched
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited December 2022
    After doing my (abbreviated) hard interval workout on Monday, I felt kind of bad on Monday night. So, yesterday and today, I just did around an hour of really easy cardio. Feeling pretty good now. We're talking barely getting out of Warmup stage (or staying in it) -- for me, that's like around 80 to 115 HR. Beats doing nothing. When I'm feeling just a bit bad, super easy cardio tends to make me feel better. Pushing it has the opposite effect, at least for me.
  • mtaratoot
    mtaratoot Posts: 14,808 Member
    I went back to the gym today. I wasn't planning to swim, but there were only two people in the pool, and my favorite lane was open. I put on my jammers and went over to swim one extra lap than yesterday. My device for some reason didn't record my last length. That's OK. I had a nice 3100 yard swim.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Rowing machine again, same format I've been doing, tonight trying to hold Z3 and under, but flirting with the top end of Z3 a lot, so oops a little and technically ended up with 1:40 in the first 3bpm of Z4 (not that that's a real firm boundary . . . .).

    Between pieces/row in-outs/CD, 8123m in 777 strokes; on the pieces, averaged 2:29.2 pace at 19spm.

    Watching Force Curve and correcting, but not very attentively; spending some mindshare on fast hands away & body over, slower slide.
  • drmwc
    drmwc Posts: 1,115 Member
    Tuesday
    Climbing, 2 hours.
    I started off well, but faded very quickly. It's possible I hadn't recovered from Sunday's mega session; I was super pumped at the end.

    Weight: 142 pounds. I have been on a cut, and do seem to have lost about 1 pound a week for a few weeks. (I got to my heaviest in 4 years at 148 pounds at the start of the cut. 142 is close to my lightest in 4 years.)

    Wednesday
    I ordered a skip. So I cut down a tree in my garden and walked the trunk and branches out to the skip.

    I don't know why I have an office job. Moving around is a lot more fun
  • BigMech
    BigMech Posts: 472 Member
    Lower body and core work today.

    Stretched

    32 minutes on the spin bike, average heart rate: 143
    21 minutes walking on the treadmill, average heart rate: 136

    51 minutes lifting weights
    Barbell Box Squats: 8@bar, 8@65, 6@85, 6@85, 6@85, drop set: 6@85, 6@bar, 10@bodyweight
    Crunches: 20, 20, 20, 20, 20, 20, 20
    Romanian Deadlifts: 8@95, 8@145, 8@185, 6@205, drop set: 6@225, 6@185, 6@145,8@95
    Cable Crunches: 8@70, 8@70, 8@70, 8@70, 8@70, 8@70
    Step-ups, 8 each side * 4
    Landmine twists: 10 * 4

    Stretched

    The squats are kicking my butt. I lost so much flexibility while out of the gym during Covid. It is going to take some serious work to get my range of monition for squats back! The leg press machine I ordered should be here next week, and will give me more options to strengthen my legs while I work on my flexibility for squats.
  • nossmf
    nossmf Posts: 13,975 Member
    Push Day for Hump Day! (Yes, yesterday was Hump Day, but I slept in, so I did yesterday's workout today.)

    Cable Internal/External Rotation 3x15
    Bench Press 5x10,8,6,4,2
    Incline DB Press 3x10
    Decline Cable Fly 3x10
    Seated BB OHP 3x12,10,8
    Cable Pushdown 3x12,10,8
    Cable Woodchoppers (High, Low, Mid) 3x10
    Cable Perloff Press 3x15s
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did 2K X 3 intervals on the rowing machine with 3 minutes rest. Got them in. Was shooting for four but 3 made me happy enough. 2:13 pace, 22 SPM, unstrapped. Did them unstrapped so I didn't go out too hard. Felt decent. Nowhere near the paces I was before the flu but I wasn't dying, so that's a step in the right direction! :D

    Lifting tonight at the new gym. Probably won't go too hard. Might do some Stairmaster too depending on how I'm feeling.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Stationary bike, usual thing, going for easy/moderate steady state. I though it was going to be go-slow Thursday when I first started, but I sped up after warming up for a while, so ended up at 91W average for the 10k piece, about like usual. 16,045m overall (including the 3' CD).

    A little more Z2 than Z3, but not super far off an even split between the two for most of the total workout time. Average HR 122 (about 68% HRmax), peak 136 (about 76% HRmax).

    Two sorta-milestones with one workout: I hit the halfway point of the C2 Holiday Challenge (currently at 104,832m out of 200,000 planned by Christmas Eve, in a context where bike meters count as half-meters - a tiny bit ahead of schedule), and hit 2x the Garmin default goal of 150 activity minutes weekly (currently at 303 - note that it counts whatever it thinks is higher-than-moderate exercise as double minutes).
  • siberiantarragon
    siberiantarragon Posts: 265 Member
    edited December 2022
    Ran 1.5 miles in around 15 minutes on the treadmill with stretching before and after. Then did various weight exercises (That pull down machine thing with 7.5lbs for one arm and 12.5lbs for both arms. 5lbs bicep curls, overhead reach, and tricep kickback, and 10lbs kettlebell squats). Overall went well except I got some really bad cramps in my arm and ribcage area during the running. It might be because it's that time of the month, since that hasn't happened before.

    My goals with exercise are for it to help with my panic attacks and anxiety disorder. I've been working out regularly for about a week and a half and so far it's been going pretty well. When I started my time for the mile on the treadmill was around 14 minutes and now it's 9:42 and I can even run 1.5 miles at that pace. My goal is to run a 5k in March in under 30 minutes. After that my goal is to beat my high school PR for the 5k (24:20).
  • RosyBest
    RosyBest Posts: 303 Member
    I do 2 workouts per day.

    Home Routine:
    125 squats
    125 crunches
    125 kettlebell seings/lifts

    Gym routine:
    Elliptical
    Bike
    Chest press
    Leg press
    Leg extension

    This works for me. I also increase my levels/ weights monthly.
  • BigMech
    BigMech Posts: 472 Member
    It was cardio and core day today, need a day off from lifting now and then.

    Stretched

    45 minutes on the spin bike, average heart rate: 139
    31 minutes walking on the treadmill, average heart rate: 132

    29 minutes of core exercises
    Crunches: 30, 30, 30, 30, 30
    Landmine Twists: 10, 10, 10, 10, 10
    Kettle Bell Pass-Arounds: 20, 20, 20, 20
    Windmills: 10, 10, 10, 10
    Shoulder Mobility Exercises

    Stretched
  • nossmf
    nossmf Posts: 13,975 Member
    Friday's are cardio only, not only a day off from lifting ala @bigmech, but also longer cardio means more calories burned means I can relax my diet on Friday night, lol. Especially important for date nights like tonight, where I don't know in advance what my wife will choose for us to eat.

    One hour elliptical hills, must've hit a little harder than usual as normally I finish my time having burned 580 calories, but today was over 600 in the same span. Watching movies while going helps.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Varied my usual alternation, and stationary biked again today. It takes a little less time to do my current basic bike workout vs. row, and I gave myself a little more schedule flexibility today by biking soon after I got up (late) this morning. I'm usually comatose in the AM, but it went OK, pretty much in the normal SS range, 91W average on the 10k (with a bit of intentional push in the last few hundred meters to be > 90), 70W on the CD, more Z2 than Z3, HR average about 69% HRmax (piddling 55% reserve), peak at about 79% HRmax (70% reserve).

    After a panic-fast shower, I drove out to a local nature center for a short (2mi) casual (2.5mph) social walk with a friend - down into a river bottom, then back up. She's wonderful company, and I very much enjoyed this . . . this but we tend to limit duration/speed because she's also working inspiringly steadily to improve her fitness in the face of multiple chronic health conditions (not obesity-related, BTW - autoimmune awfulness, mostly). Cool (mid 30s, a very few degrees above freezing), but it was nice to be outside. Highlight: Two white-tailed deer leaping through downed tree-trunks just a few feet off our path.

    I thought maybe Garmin was subtracting walking fitness age points for me lately because of a couple of recent walks after lunch-with-beer. Seems not: It's estimating me older another year today, to 36 (actual chronological: 67). Not good. Also not major. These estimate-y things take a back seat to subjective happy life, y'know? But still . . . ?
  • BigMech
    BigMech Posts: 472 Member
    Beast mode was engaged this morning, hit a bunch of new highs. Cardio and Upper body Lifting.

    Stretched

    40 minutes on the spin bike, average heart rate: 138
    22 minutes walking on the treadmill, average heart rate: 138

    54 minutes lifting weights:
    Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine overhead press
    Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 2@220, 4@205, 5@185, 5@165, 8@135
    Back: 12@100, 10@140, 8@160, 6@180, Drop set, 4@200, 5@170, 6@140, 8@100
    Shoulders (each arm): 12@55, 10@65, 8@75, 6@85, Drop set, 5@95, 6@85, 6@75, 8@65

    Superset: Cable triceps press-downs, Crunches, Dumbbell concentration curls, Landmine twists
    Triceps: 10@60, 8@70, Drop set: 6@80, 8@60, 8@40
    Crunches: 20, 20, 20, 20, 20
    Biceps: 10@30, 8@40, Drop set: 6@45, 6@35, 8@25
    Twists (each side): 10, 10, 10, 10, 10

    Stretched

    Amazing what a rest day from lifting will do for you!
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Rowing machine, usual format, averaged 2:32.0 pace on the pieces at 18spm; 8145m in 783 total strokes overall including row in/outs and CD.

    Feeling kind of burned out today, striving to keep it really easy, ended up mostly Z3 but some below. HR average for the whole time was 125bpm (just under 70% HRmax), peak at 141bpm (just under 80%).

    Technical focus mostly on starting the drive with legs only, no change in upper body configuration; plus what I think of as the syncopated rhythm of accelerating the arm phase of the drive, then sending arms away and body over at the same speed (quick) they came in on the drive, then smoothly slowing down going into the slide phase of the recovery.

    My right shoulder has been acting up lately, feels like recurrence of some nerve impingement that's happened before. This is the first time it's bothered me at all while rowing 🙄, this time mostly while going to arms away on the recovery.

    Regular rest day planned tomorrow. Happy weekend workouts, all!
  • nossmf
    nossmf Posts: 13,975 Member
    Full Body Saturday

    5km elliptical hills
    Deadlift 5x5, DB press/row 3x10, Seated OHP 3x12, 10, 8

    My hip was feeling grumpy after the deadlifts so I skipped the hack squat.
  • BigMech
    BigMech Posts: 472 Member
    Killer leg day today, felt strong and had plenty of energy.

    Stretched

    40 minutes on the spin bike, average heart rate: 135
    25 minutes walking on the treadmill, average heart rate: 131

    58 minutes lifting weights

    Goblet Squats: 12@30, 10@40, 10@50, 8@60, Drop set: 7@60, 6@45, 6@30, 8@bodyweight
    Crunches: 30, 30, 30, 30, 30, 30, 30
    Sumo Deadlifts: 10@95, 10@145, 8 @175, 6@195, Drop set: 4@215, 4@185, 6@145, 8@95
    Leg Raises: 10, 10, 10, 10, 10, 10
    Step Ups (each leg): 10, 10, 10
    Landmine Twists: 10, 10, 10

    Stretched
  • BigMech
    BigMech Posts: 472 Member
    Good upper-body/core workout today.

    Stretched

    32 minutes on the spin bike, average heart rate: 135
    20 minutes walking on the treadmill, average heart rate: 131

    52 minutes lifting weights
    Superset: Incline dumbbell press, Seated cable rows and Seated dumbbell overhead press
    Chest: 12@35, 10@50, 8@60, 7@60, Drop set: 6@60, 5@50, 6@40, 8@30
    Back: 12@100, 10@140, 8@160, 6@180, Drop set: 5@200, 6@170, 6@140, 10@100
    Shoulders: 12@25, 10@30, 8@35, 5@40, Drop set: 4@40, 6@30, 6@25, 8@20

    Superset: Rope triceps press-downs, Crunches, Standing dumbbell curls, Kettlebell swings
    Triceps: 10@40, 10@50, Drop set: 8@60, 8@40, 10@30
    Crunches: 25, 25, 25, 25, 25
    Biceps: 10@30, 8 @35, Drop set: 7@40, 6@30, 8@25
    Kettlebell Swings: 10@20, 10@30, Drop set: 10@30, 10@20

    Stretched

    3 weeks ago I barely got one set with the 60's on the chest press, rep'd them for 3 sets today!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Finally starting to feel myself again. Did a 60 minute easy cardio session yesterday.

    Today, I did my normal AM Monday lift at home (150 reps X 3 body parts, compound moves) and then a hard cardio session at lunch (5 minutes X 5/1 minute recovery, as hard as sustainable -- 3 on Assault Bike, then 2 on LateralX). HR hit 92% of max (173 for me) on the last rep. Mostly held it in check to around 166 to 170 until the last set. HR was dropping rapidly on all five sets -- this is something that didn't happen first couple hard sessions following the flu. I aborted the first two hard workouts early. This one did the entire planned workout.

    Normally row on Mondays but we had icy rain (and some snow!). Mountains are getting nice and snowy just in time for X-Mas. We didn't have any accumulation on the ground but my dogs were kind of bewildered. Been 3 years since they've seen snow.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Another stationary bike cop-out (would usually be a row day but feeling low energy again, and shoulder's still twinge-y so decided to let it rest another day).

    Usual format, ended up just a jot faster than usual, 99W average on the 10k, 66W on the 3'CD, overall 70% Z3 but bumped up a couple beats into Z4 for less than a minute. HR average 132bpm (about 73% HRmax), peak 146 (81%).

    Busy day tomorrow, may bike again if I can fit in a workout at all.
  • BigMech
    BigMech Posts: 472 Member
    Great lower body workout today. I wasn't expecting much after not sleeping well, but I felt strong today.

    Stretched

    31 minutes on the spin bike, average heart rate: 135
    21 minutes walking on the treadmill, average heart rate: 131

    54 minutes lifting weights:

    Barbell Box Squats: 12@bar, 12@75, 10@105, 8@135, Drop set: 5@155, 4@125, 6@95, 8@75
    Crunches: 25, 25, 25, 25, 25, 25
    Romanian Deadlifts: 10@115, 8@165, 8@195, 6@225, Drop set: 4@255, 4@205, 4@165, 8@115
    Side Bends (each side) 4*10@30
    Step-ups (each side) 2*10

    Stretched
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    I'm starting to lose confidence in that Garmin "Body Battery" thing as I gain experience with it. (That shouldn't be a surprise, I guess, because the stress graph has never made the slightest sense in my case, and the sleep tracking is the purest fantasy - wrong in so many ways. (These functions do seem to work OK for others, so I guess this is just more ways in which I'm statistically weird.)

    So, I did have a busy and slightly stressful day, 3+ hours driving, couple of hours socializing as an introvert, after a night the Garmin thought wasn't restful (?).

    Because of feeling some stored-up stress by the time I got home, the rowing workout sounded good, so I figured I'd do it, stay at an extra easy pace, like mid 2:30s. But no, that is not what my body wanted to do (starting from a body battery reading of 27 out of 100, allegedly).

    Instead, it was my fastest set yet this indoor season, with declining splits (1k @ 2:30.0 and 20spm, then 3 x 2k at 2:26.3/20, 2:24.7/19, 2:23.4/19). I was not pushing for faster than usual, I swear. It just happened. (?!).

    Yes, HR was what you might think: 140bpm (78% of HRmax) average over the whole 8179m workout (including rows in/out and CD), 160bpm (89% HRmax) at peak, 45% of the time in Z4, most of the rest Z3. Something like 10 total of the 43 total minutes was at/above 220-age (153bpm, which is actually only about 85% HRmax for me). (Yes, it would not be smart for CV exercise beginners to try that at home, right out of the gate. Yes, this is not an objectively fast set of splits, but heck, I'm 60-69 F Lwt.)

    HR drops fast, 158bpm to 116bpm during the 2' CD, when I was still rowing (gently), and another drop to 98 a bit after just sitting on the machine looking at stats and stuff. I do feel pretty happy with that.

    Now Garmin thinks my body battery level is 16 out of 100, and it's not even bedtime yet. WTHeck? I mean, I'm reasonably tired, but not waiting for medics to show up and put me on gurney or anything. 😆
  • BigMech
    BigMech Posts: 472 Member
    Cardio and core this morning. Had to work a 15 hour day yesterday, so it was a little tough getting up early on short sleep, but I made it happen!

    Stretched

    48 minutes on the spin bike, average heart rate: 134
    31 minutes walking on the treadmill, average hear rate: 127

    Core work:
    1. Crunches: 30, 30, 30, 30, 30, 30, 30
    2. Landmine Twists (each side): 10, 10, 10, 10, 10
    3. Kettlebell Swings: 10@20lbs, 4*10@30lbs

    Stretched
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Back on the stationary bike, usual format, 99W average on the 10k, 75W on the 3'CD, overall 63% Z3 , remainder below. HR average 128bpm (about 71% HRmax), peak 143 (not quite 80%). 🤷‍♀️
  • siberiantarragon
    siberiantarragon Posts: 265 Member
    Did the elliptical for 25 minutes, slowly increasing the resistance from 1 to 8. Unfortunately my knees started hurting from running so I have to do low impact exercises until I figure out how to fix that. I also did some weights -- bicep curls, tricep kickback, and overhead reach with a 5 lb weight, and kettlebell squats with a 10 lb kettlebell. I also wanted to do the pulley machine thing but sadly two dudebros were monopolizing it.
  • mrmota70
    mrmota70 Posts: 534 Member
    First post rona 5k in the books.