What Was Your Work Out Today?
Replies
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One might think I couldn't possibly stationary bike slower, but it turns out I can: 60' at 82W, 3' at 83W, overwhelmingly Z2 except in the first few minutes getting started. Plus the physical therapy exercises, of course.2
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Wednesday
I went to a ceilidh for Burn's night. It was fun. The dancing was minor anarchy. I ended up on 35,000 steps for the day. It was good fun, would do again.
Friday
Climbing. A slight ridiculous flat out 3 hour session. I could barely walk afterwards. It was good fun, I would do again.
3 -
Elliptical Interval setting 150 minutes for 10.03 miles4
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Good workout this morning. Upper-body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max: 137/164
28 minutes on the treadmill, heart rate avg/max: 138/153
51 minutes lifting weights:
Superset: Barbell bench press, Wide grip lat pull-downs, Barbell overhead press
Chest: 10@135, 8@165, 6@185, drop set: 3@205, 4@185, 6@165, 6@145, 8@125
Back: 10@110, 8@140, 6@160, drop set: 5@180, 6@160, 6@140, 6@120, 8@100
Shoulders: 10@65, 8@85, 6@105, drop set: 4@125, 4@105, 6@85, 6@65, 8@45
Superset: Triceps press-downs, Crunches, Dumbbell concentration curls, Weighted side bends, Resistance band face pulls.
Triceps: 10@40, 10@60, drop set 7@80, 8@50
Crunches: 25, 25, 25
Curls: 10@30, 8@35, drop set: 6@40, 8@30
Side Bends: 3*10@30lbs
Face Pulls: 3@10@60lbs
Stretched
3 -
Climbing, 2.5 hours.
Decent session, I got about 4 new routes. I flashed a couple of them. I got closer in a couple of projects.
I decided to go for a short walk immediately afterwards, as a warmdown. I got lost so it turned into a 7 mile effort.4 -
Good workout this morning. Lower body, core and cardio.
Stretched
32 minutes on the spin bike, heart rate avg/max: 136/161
26 minutes on the treadmill, heart rate avg/max: 134/148
45 minutes lifting weights:
Wide Stance Leg Press: 15@210, 12@300, 10@390, 10@390, 10@390, drop set: 10@390, 10@300, 12@210
Crunches: 25, 25, 25, 25
Barbell Romanian Deadlifts: 12@95, 10@145, 10@145, drop set: 10@145, 10@95
Kettlebell Side Swings, each side: 4*8@30lbs.
Stretched
I think it's time a de-load this week, I'm feeling a little beat-up so it's time for a little recovery.3 -
I've done some easy lap swimming, plus a trainer ride and some walking over the last few days. The CT scan on Thursday confirmed that I have a hernia that needs to be addressed. I have an appointment with the surgeon this afternoon, hoping we can get this scheduled and done quickly.
I'm determined not to let this injury put a big crimp in my schedule. We're doing a full kitchen remodel later in February, then leaving for Florida in early March, so I'm hoping surgery can be done during the next few weeks. In the meantime, I'll live vicariously through the regulars posting here!
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I've done some easy lap swimming, plus a trainer ride and some walking over the last few days. The CT scan on Thursday confirmed that I have a hernia that needs to be addressed. I have an appointment with the surgeon this afternoon, hoping we can get this scheduled and done quickly.
I'm determined not to let this injury put a big crimp in my schedule. We're doing a full kitchen remodel later in February, then leaving for Florida in early March, so I'm hoping surgery can be done during the next few weeks. In the meantime, I'll live vicariously through the regulars posting here!
Well dang, @Djproulx . . . but I hope that will put you on track to even a higher level of functioning post-surgery/recovery after the temporary disruption of routine.
Even if you're not doing much in the way of workouts, it would be nice IMO to hear from you occasionally about how you're doing along that route: You've been such a regular contributor here over a long time.
Wishing you speedy surgery, smooth and speedy recovery!
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@Djproulx - I'm sorry to hear this. I hope they can get you straightened back out quickly!
Did supersets this AM and then a harder interval row at lunch (on the deck, finally had some decent weather, not too cold or rainy!). Did 4 X 2K with 3 minute recoveries. Averaged around 2:13, so slowly getting some of the lost fitness back, but not coming back as fast as I'd like. I did the same row at 2:10 with one minute rest around four or five months ago (and around 2:07 average pace with similar rest as today).
But today was after a lift and I didn't feel like I was dying, so there's that! Also managed to finish it, which is a huge plus.1 -
AM
Yoga (10m)
Jumprope - 5x2m (10m)
PM
KB Swing - 10x10r (100)
24kg
Dips - 10x5r (50)
EMOM (20m)
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I've done some easy lap swimming, plus a trainer ride and some walking over the last few days. The CT scan on Thursday confirmed that I have a hernia that needs to be addressed. I have an appointment with the surgeon this afternoon, hoping we can get this scheduled and done quickly.
I'm determined not to let this injury put a big crimp in my schedule. We're doing a full kitchen remodel later in February, then leaving for Florida in early March, so I'm hoping surgery can be done during the next few weeks. In the meantime, I'll live vicariously through the regulars posting here!
I agree with @AnnPT77 Post how your making out.1 -
@Djproulx Hang in there! And yes, please keep posting.
30 min. elliptical session today followed by a full-body low/body weight strength training session. Part of me feels like I can probably kick up some of the weight, but I'm afraid to do so. Every time I've done that in the past, I've gotten injured. So... I'll just keep on with the same for awhile for muscle maintenance.
3 -
Good workout this morning. Upper body, core and cardio.
Doing a de-load this week, after 3 months of hitting it hard. Light weight and higher reps for a little active recovery.
Stretched
32 minutes on the spin bike, heart rate avg/max: 135/164
31 minutes on the treadmill, heart rate avg/max: 139/152
31 minutes lifting weights
Superset: Barbell bench press, Wide grip lat pulldowns, Dumbbell overhead press
Chest: 4*10@125
Back: 4*10@100
Shoulders: 4*10@25
Superset: Cable triceps press-downs, Crunches, Dumbbell curls, Landmine twists, Face Pulls
Triceps: 3*10@40
Crunches:3*25
Biceps: 3*10@20
Landmine Twists: 3*8@55
Face Pulls: 3*10@50
Stretched2 -
Thanks to everyone for the nice comments.
I met with the surgeon yesterday. Turns out I have both right and left side hernia issues, though the left side perforation is very small and doesn't cause any pain.
The surgeon said no restrictions in activity before surgery, so I'll simply stay aware of any
discomfort and adjust accordingly. Surgery is set for Feb 10th. I can resume a normal routine soon afterwards. I'm encouraged by the surgeon's comments about a quick return to normal activities.
I did a brief yoga practice yesterday and used the foam roller this morning. I'll swim at lunch. Plan is to get in a few swims and trainer rides this week.
Namaste.
4 -
Fractured humerus head is doing well. Had physio today which mostly consisted of manual therapy, and then I hit their gym and did 3x20 reps for I think 7 or 8 different machines/exercises and spent some time on some reverse rotational thingy and a rower. Looks like I'm currently skipping leg day and focussing totally on upper body.
I'm thinking of buying a cheap bench so I can do exercises better than on the floor or bed, and I could set up my bar with weights. Granted, I don't want to have this standing in my flat, but for now it would be ok. 3 -
Monday report: Still the stationary bike 60' (92W) + 3' (82W). It was mostly Z2, a little Z3.
Did some small bit of dumbbell stuff, band hamstring curls - increasing something (reps, sets, or weight) on most exercises. Finished with my physical therapy exercises.
BTW, I'm not discouraged by days when I'm slower: LISS has fitness value, it's essential even, and it's easier for me to do longer LISS on the bike vs. rowing machine. Rowing, I'm more likely to want to go for a little faster split.
Last year, after the holidays, I kept rowing/biking volume kind of high (for me), plus added strength training, and sort of overdid total exercise stress. No major bad effects, but I accumulated fatigue and burned out fast. (It's easy for me to burn out on the Winter exercise, which just isn't as fun as the summer versions.)
This year, my theory is that I'll keep the hour bike rides for now, but let intensity there be whatever my energy level leads me to do while not giving it much attention. Usually, that means declining intensity over the week, and a bit of increase after Sunday rest day. Fine by me.
Speaking of which, Sunday was rest day, so all I did was the PT exercises, mild stuff.3 -
dralicephd wrote: »@Djproulx Hang in there! And yes, please keep posting.
30 min. elliptical session today followed by a full-body low/body weight strength training session. Part of me feels like I can probably kick up some of the weight, but I'm afraid to do so. Every time I've done that in the past, I've gotten injured. So... I'll just keep on with the same for awhile for muscle maintenance.
@dralicephd, can I suggest that if you'd like to increase the challenge, but don't want to increase the weight (yet), there's a really excellent thread by @nossmf (who sometimes posts in this thread) about other ways to increase intensity? It's here:
https://community.myfitnesspal.com/en/discussion/10877279/30-tips-to-increase-strength-training-intensity
I don't know why no one nominated this for "Most Helpful Posts", so I just did, because I think it is. (Feel free - anyone who agrees - to go second the nomination over in Feature Requests, the Nominate Stickies thread near the top.)
DrAlice, I'm very injury averse, so when lifting I usually noodle around under my own inexpert piloting to increase useful stress some other way for a while when I'm kind of on the edge of "will I hurt myself if I increase weight". Eventually, the weight increase feels more viable. The results may not be as good as quickly as the weight increase, but there can be progress nonetheless. Just a thought.4 -
Thank you for the kind words, @annpt77. Quite often (ok, almost always), your posts are the most comprehensive, well thought out posts in an entire thread. For you to compliment my little addition, that just makes my day. 🤩
Yesterday was an hour on the elliptical, really banged my intensity out of the park. Not sure if it's because I took the weekend off from exercise, or because I was over on calories for the weekend and had energy to burn, but either way it was a great session.
Today was an hour on the treadmill at an average incline of 10.5. This gives my quads a rest from the elliptical, but boy does it do a number on my calves!2 -
Still bikie bikie bike, 60'+3', 86W average for each because no need to CD from a workout that's 98% Z2 (and the remainder below), peak heart rate 127bpm, fraction over 70% HRmax.
This time, keeping it easy was a firm plan: I didn't get a ride in before going out to late lunch with a friend . . . lunch that included lots of healthy foods plus a nice big mug of Deschutes Fresh Squeezed IPA. That was delicious, too, but not really top notch exercise fuel, so easy pace seemed conservative, even though some time had passed.
:drinker:
Still have the PT exercises to do before bed, and will do them for sure.3 -
Wow, that didn't take long! Thanks to your suggestion, @annpt77, my humble post has been added to the "Fitness and Exercise" "most helpful posts" thread. As a published author, it's always nice to know somebody enjoyed what I wrote, and now I'm immortalized! lol
Congrats, @nossmf: You're now MFP famous! It'll also make it easier to find your post in order to link it when appropriate in future, too.
That was the fastest I've ever seen a nominated post added, too: They must've really like it! 3 -
Thank you for the kind words, @annpt77. Quite often (ok, almost always), your posts are the most comprehensive, well thought out posts in an entire thread. For you to compliment my little addition, that just makes my day. 🤩
Yesterday was an hour on the elliptical, really banged my intensity out of the park. Not sure if it's because I took the weekend off from exercise, or because I was over on calories for the weekend and had energy to burn, but either way it was a great session.
Today was an hour on the treadmill at an average incline of 10.5. This gives my quads a rest from the elliptical, but boy does it do a number on my calves!
That's been one of my favorite cardio workouts lately -- walking on the treadmill @ an incline. I can't run anymore, but I've been enjoying it. I'm fortunate to have accumulated a lot of different cardio equipment. I bought the treadmill for my wife and daughter, but have been using it a lot lately.
I did 30 minutes on the Treadmill at 15% incline, really slow (2.4 MPH) yesterday, then another 25 on the Assault Bike. All super easy.4 -
Good workout this morning. Lower body, core and cardio. Continuing the de-load week.
Stretched
36 minutes on the spin bike, heart rate avg/max: 136/164
31 minutes on the treadmill, heart rate avg/max: 137/149
34 minutes lifting weights
Bodyweight Box Squats: 4*10
Crunches: 4*30
Dumbbell Romanian Deadlifts: 10@40, 10@50, 10@60, 10@70
Weighted Side bends, each side: 4@10@20lbs
Step-ups, each leg: 4*10
Leg Raises: 4*10
Stretched3 -
Trying to keep some momentum going this week. Got in a short "drills focused" lap swim yesterday (1700 yds) and did some foam rolling.
This morning, I joined a short, social paced group ride on Zwift. 40 minutes at a 130W ave which was just enough to raise HR a bit. I'm still amazed at the number of riders on Zwift at all hours of the day or night.
My wife and I will walk a few miles tonight.
4 -
One hour on the elliptical, hills.4
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Just around 55 minutes of easy cardio. 30 on the treadmill and 25 on the LateralX. Nothing hard.2
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Hump day 10k. Tried to keep as much as possible in Zone 2. Well 60% Zone 2 and 40% in Zone 3. Good enough.
Decent overall heart rate.
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Yoga
HSPU
2x2,3,5 (20)
Ab wheel
1x10
Turkish getups
10x1 (5L, 5R)3 -
Physical therapy session; later a very easy 60'+3' stationary bike (82W both parts, nearly all Z2) because I'm feeling kind of burned out tonight. I'm going to shift the dumbbell nonsense to tomorrow, and before bed do some of my home PT exercises that aren't duplicative of what we did in the session earlier today.
I wonder if I'm tired because of the workout I did in my sleep last night: I woke up in the middle of the night, tried to glance at my watch to see what time it was, saw that somehow Garmin was tracking a workout (?) and stopped it. I must've hit buttons in my sleep to start the workout. 🤣 Details (IMO pretty hilarious) in the spoiler.When I got up in the morning, I learned that apparently I'd rowed about a mile verrrrry slooowwly, back and forth around and even through my house (the pink rectangle) at an average HR of 58bpm, in an outdoor temperature of 9 degrees F (-13 C). It looked like this:
3 -
Good workout this morning, Upper body, core and cardio. Still on the de-load, one more day after this.
Stretched
36 minutes on the spin bike, heart rate avg/max: 140/168
31 minutes on the treadmill, heart rate avg/max: 138/154
31 minutes lifting weights:
Superset:
- Incline Dumbbell Press: 4*12@30lbs
- Cable Rows: 4*12@90lbs
- One Armed Landmine Overhead Press, each arm: 4*12@55lbs
Superset:
- Rope Triceps Press-downs: 3*12@20lbs
- Crunches: 3*25
- Cable Biceps Curls: 3*12@20lbs
- Kettlebell Side Swings, each side: 3*8@20lbs
- Resistance Band Face Pulls: 3*12@60lbs
Stretched3
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