What Was Your Work Out Today?

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Replies

  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Tried a 2K timed test today. It's my inner club (indoor rowing club) monthly challenge. Inner clubs aren't as vital as the intra club challenges, so I'm not as worried about this one but would like to do it. 2Ks are mental to begin with. And this even more so for me because I'm not fit at present.

    I got 1K in sub 2:00 pace and just blew up and got to 600m left and had nothing left. Rested a bit and did some 500m sprints after that.

    @Ann -- I've found just pulling up the arm to be helpful for shoulder issues. Those pulleys are great if you get one of those. I have a kitchen island. Sometimes I'll just reach across the other side of that with my fingers and gently let my weight pull the shoulder. That seems to really help my shoulder injuries -- and I've had my share! Also bought a BodyBlade a few years ago. They are fantastic for working the small muscles in the shoulder and for rehab.
  • AnnPT77
    AnnPT77 Posts: 31,721 Member
    Very easy pace stationary bike today, 15k+3'CD at 82W and 63W respectively, 16,050m overall in about 44' total, almost entirely Z2 with average HR 118bpm (about 65% HRmax).

    Enough meters to finish the C2 Holiday Challenge a couple days early, and it seems to have played its usual helpful role in kicking me out of grieving the end of on-water season to get into some kind of indoor Winter workouts. That said, I'll probably slack off for a week or so over the holidays, probably not all the way to zero.

    @MikePfirrman, thanks for the shoulder tips! I've been doing some full and partial hangs on my pull-up bar, with mixed results (sometimes it feels like it helps, sometimes not); some yoga-style chest opening stretches that stretch the shoulder; plus some PT exercises I remember from my last bout of PT for shoulder nerve impingement. I need to get serious, dig out my full file of those exercises.

    Happy Holidays, all! (Saying that now just in case I slack off even more even earlier than I'd been thinking. ;) )
  • BigMech
    BigMech Posts: 420 Member
    Good lower body workout this morning.

    Stretched

    42 minutes on the spin bike, average heart rate: 141
    26 minutes walking on the treadmill, average heart rate: 125

    53 minutes lifting weights:
    Goblet box squats: 12@35, 10@60, 10@60, 10@60, Drop set: 10@60, 8@35, 10@bodyweight
    Crunches: 30, 30, 30, 30, 30, 30
    Romanian deadlifts: 8@95, 8@95, 8@95, 8@95, 8@95, 8@95
    Kettlebell side swings, each side: 8@30, 8@30, 8@30, 8@30, 8@30
    Leg Press: 10@140, 10@230, 10@300, 8@350, 8@350, 8@350, Drop set: 8@350, 8@230, 10@140

    Stretched
  • mtaratoot
    mtaratoot Posts: 12,941 Member
    Injury will have me sidelined for several weeks at least; time to go back on "inactive member" at my gym. So sad.
  • BigMech
    BigMech Posts: 420 Member
    mtaratoot wrote: »
    Injury will have me sidelined for several weeks at least; time to go back on "inactive member" at my gym. So sad.

    Sorry to hear that, hope you heal quickly.
  • BigMech
    BigMech Posts: 420 Member
    edited December 2022
    Good Christmas Eve workout this morning

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    42 minutes on the spin bike, average heart rate: 142
    27 minutes walking on the treadmill, average heart rate: 125

    58 Minutes lifting weights:
    Superset: Barbell bench press, Wide grip lat pull-downs, Seated dumbbell overhead press
    Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 4@205, 4@185, 6@165, 8@135
    Back: 12@110, 10@140, 8@160, 6@180, Drop set: 6@180, 6@160, 6@140, 8@110
    Shoulders: 12@25, 10@30, 8@35, 5@40, Drop set: 4@40, 5@35, 5@30, 7@25

    Superset: Cable triceps press-downs, Crunches, Cable biceps curls, Landmine Twists
    Triceps: 12@40, 10@50, Drop set: 10@60, 10@40
    Crunches: 30, 30, 30, 30
    Biceps: 9@40, 7@50, Drop set: 5@60, 8@40
    Landmine Twists: 10@55, 10@65, Drop set: 8@75, 8@55

    Calf Raises on leg press machine: 4*10@160

    Stretched
  • BigMech
    BigMech Posts: 420 Member
    Merry Christmas All!

    Got in some Christmas cardio this morning before everyone else got up.

    Stretched

    62 minutes on the spin bike, average heart rate: 134
    31 minutes walking on the treadmill, average heart rate: 115

    Stretched

    That is the longest ride I've done since getting back to working out. I probably need to get some new padded bike shorts if I'm going to be doing rides this long, I can't fit into my old ones yet.

  • AnnPT77
    AnnPT77 Posts: 31,721 Member
    edited December 2022
    Back on the bike after indulge-y holidays, 45' easy pace (90W, mostly Z2/some Z3, HR 122 avg/131 peak), 3' CD (54W).

    Not sure I'll get in a workout next couple of days, going to a college ice hockey tournament a fair drive away, so tied up most of the 2 days. We'll see.
  • BigMech
    BigMech Posts: 420 Member
    edited December 2022
    Hope that everyone had a great Christmas. Good leg workout this morning.

    Stretched

    40 minutes on the spin bike, average heart rate: 132
    26 minutes walking on the treadmill, average heart rate: 120

    52 minutes lifting weights:
    Leg Press: 12@160, 10@250, 10@300, 10@350, 8@400, 8@400, 8@400, 8@400, Drop set: 8@400, 8@350, 8@300, 8@250
    Crunches: 30, 30, 30, 30, 30
    Sumo Deadlifts: 12@95, 10@135, 8@175, 6@195, Drop set: 4@215, 5@175, 6@135, 8@195
    Side Bends, each side: 10@30, 10@30, 10@30, 10@30, 10@30

    Stretched

    I've got 4 more 45lbs plates coming for use on the leg press, so I can start building up the weight I'm using. Grow legs, grow!

    Somehow I didn't hit "Post Reply" on this yesterday.
  • BigMech
    BigMech Posts: 420 Member
    Got in some good cardio this morning before heading out for an early appointment

    Stretched

    44 minutes on the spin bike, average heart rate: 140
    31 minutes walking on the treadmill, average heart rate: 130

    Stretched
  • BigMech
    BigMech Posts: 420 Member
    Great workout this morning, I seriously kicked my butt!

    Stretched

    40 minutes on the spin bike, average heart rate: 144
    26 minutes walking on the treadmill, average heart rate: 129

    59 minutes lifting weights
    Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine overhead press
    Chest: 12@135, 10@165, 8@185, 6@205, 3@215, Drop set: 2@215, 4@195, 5@175, 6@155, 8@135
    Back: 12@110, 10@140, 8@160, 6@180, 5@200, Drop set: 3@210, 4@180, 5@150, 6@130, 8@110
    Shoulders, each arm: 12@55, 10@70, 8@80, 6@90, 5@100, Drop set: 4@105, 4@95, 6@85, 6@75, 8@55

    Superset: Overhead cable triceps extensions, Crunches, Dumbbell curls, Kettlebell side swings
    Triceps: 10@30, 8@40, Drop set: 8@40, 10@20
    Crunches: 25, 25, 25, 25
    Biceps: 10@25, 10@30, Drop set: 8@35, 8@25
    Kettlebell, each arm: 4*10@30

    Stretched
  • BigMech
    BigMech Posts: 420 Member
    Great leg workout this morning, another butt kicking

    Stretched

    40 minutes on the spin bike, heart rate avg/max 145/164
    28 minutes walking on the treadmill, heart rate avg/max 133/147

    58 minutes lifting weights:
    Goblet box squats: 12@bodyweight, 10@20, 10@40, Drop set: 8@50, 8@30, 10@bodyweight
    Crunches: 30, 30, 30, 30, 30
    Romanian deadlifts: 12@95, 10@145, 8@175, 6@205, Drop set: 4@225, 4@195, 6@165, 10@95
    Kettlebell side bends, each side, 5*10@30
    Leg Press: 12@160, 10@250, 10@340, 10@430, Drop set: 8@480, 8@390, 8@300, 10@160

    Stretched

    Made good use of the new plates on the leg press and hit 2 new highs

    Used a box that 3 inches lower today for the squats. What a difference as that puts me below parallel.

  • DSpence1973
    DSpence1973 Posts: 17 Member
    Normally Mon/Wed/Fri are my full body strength training days and Cardio/core on Tue/Thur but I do the strength training in the gym at work and since Monday was a holiday my schedule is off. Today/Sat will be full body strength training.
  • AnnPT77
    AnnPT77 Posts: 31,721 Member
    I did end up fitting in some shorter stationary bike workouts on Tuesday & Wednesday, despite spending well on 12 hours away from home. Tuesday, I also ended up with about a 5-mile unplanned walk, as we tried to GPS our way back to our car after the hockey tournament in an unfamiliar city (on snowy/icy sidewalks, increasingly deserted streets 😆, nearing midnight in that good-sized city's downtown). The tall buildings kept interrupting the GPS and we went around in circles for a long, long time. It was pretty hilarious, and TBH a little anxiety provoking for me (context: 2 women, both late 60s y/o, neither of us big, despite both being moderately fit).

    So, 30' plus 3' CD bike both days, Tuesday 104W/126bpm average on the 30' (148 peak), Wednesday (on way less sleep) 92W/124bpm average.

    Today, decided to go for longer/easier after kind of poor sleep again, so 60' plus 3' CD, with 84W/117bpm average on the one hour part.

    Thinking I'll stay away from rowing or other upper body until after my osteopath appointment on 1/4 - maybe, I think? - both to see whether the hiatus/rest helps, and to get his input on what the issue may be.
  • BigMech
    BigMech Posts: 420 Member
    Good workout this morning. Went lighter with higher reps, since I'm still a little sore from the past 2 days.

    Stretched

    40 minutes on the spin bike, heart rate avg/max 130/161
    31 minutes walking on the treadmill, heart rate avg/max 120/136

    49 minutes lifting weights:
    Superset: Dumbbell incline press, Cable rows, Seated dumbbell overhead press
    Chest: 15@30, 12@45, 12@45 12@45, Drop set: 12@45, 10@30
    Back: 15@110, 12@140, 12@140, 12@140, Drop set: 12@140, 10@100
    Shoulders: 12@25, 12@25, 12@25, 12@25, Drop set: 12@25, 12@15
    Superset: Cable triceps press-downs, Kettlebell side swings, Dumbbell curls, Barbell shrugs, Crunches
    Triceps: 12@40, 12@40, 12@40
    Kettlebell side swings, each side: 16@30, 16@30, 16@30
    Biceps: 12@25, 12@25, 12@25
    Shrugs: 12@95, 10@145, 10@145
    Crunches: 40, 40, 40, 40

    Stretched
  • AnnPT77
    AnnPT77 Posts: 31,721 Member
    Still stationary biking. Moved the damper setting up one notch, went for easy-ish 10k + 3' CD. Expected cadence to go down (it went up, but only a couple rpm 🤷‍♀️). Otherwise, not much difference. Average 103W on the 10k, 83 on the CD, HR avg 125bpm (about 70% HRmax), peak 143 (about 80%).
  • BigMech
    BigMech Posts: 420 Member
    Last workout of 2022, and it was a good one.

    Stretched

    48 minutes on the spin bike, heart rate avg/max: 137/159
    31 minutes walking on the treadmill, heart rate avg/max: 120/131

    52 minutes lifting weights
    Superset: Leg press and Calf raises:
    Leg Press: 12@160, 10@250, 10@250, 10@250, 10@250, 10@250, 10@250, 10@160
    Calf Raises 12@160, 10@250, 10@250, 10@250, 10@250, 10@250, 10@250, 10@160

    Crunches: 25, 25, 25, 25, 25
    Sumo Deadlifts: 8@95, 8@95, 8@95, 8@95, 8@95, 8@95
    Landmine twists: 10@55, 8@65, 8@75, 8@85, 8@65, 8@45

    Stretched

    It was a good way to finish out the year.

    Wishing everyone health and success in 2023!:
  • yirara
    yirara Posts: 9,329 Member
    Physio, to get my broken shoulder joint and associated muscles back to life. Mobility is pretty good. Strength is... well, what strength? Doing a combination of bodyweight exercises for lower body mixed with mobility and light strength movements for injured arm, like plie squats with holing onto something with injured arm at various heights, bodyweight one-legged romanian deadlifts, situps, etc.
  • BigMech
    BigMech Posts: 420 Member
    Great workout this morning to start off the new year. Felt strong and hit upper body hard.

    Stretched

    40 minutes on the spin bike, heart rate avg/max: 138/163
    26 minutes walking on the treadmill, heart rate avg/max: 130/145

    62 minutes lifting weights:

    Superset: Barbell bench press, Wide grip lat pull-downs, Barbell overhead press
    Chest: 12@135, 8@165, 6@185, 4@205, 3@215, Drop set: 2@225, 3@205, 4@185, 5@165, 8@135
    Back: 12@110, 8@140, 6@160, 5@180, 4@200, Drop set: 3@210, 3@190, 4@170, 5@150, 6@130, 8@110
    Shoulders: 10@65, 8@85, 6@95, 4@105, 4@115, Drop set: 3@125, 4@105, 4@85, 6@65, 8@45

    Superset: Cable triceps press-downs, Crunches, Seated dumbbell concentration curls, Kettlebell swings
    Triceps: 10@50, 8@70, Drop set: 6@80, 8@60, 8@40
    Crunches: 30, 30, 30, 30
    Biceps: 10@30, 8@35, Drop set: 6@40, 8@30, 10@20
    Kettlebell swings: 4*10@30

    Stretched.
  • AnnPT77
    AnnPT77 Posts: 31,721 Member
    edited January 2023
    Decided to keep the one-step bump up in damper setting again, go for an easy-pace longer(-ish) stationary bike ride, 60' + 3' CD. On the 60' piece, 101W average (at 73rpm); overall, HR avg 128bpm (78% max), peak 144bpm (80%), more Z3 than Z2. 24,876 pseudo-meters.

    So stupid much sweat, even with the overhead fan on: Drops falling on the phone (because I was playing games), getting in my eyes (despite the sweatband) . . . all despite the relatively low energy input, and a house temp in mid-60s F. SMH.

    ETA: Also experimentally did 25x light kettlebell swings to see how it hit my cranky shoulder. Didn't feel too bad in the execution, we'll see how it's settled in tomorrow. I need to add some strength, of some type. Osteopath appointment on Wednesday, hoping for insight to what the issue may be.