What Was Your Work Out Today?
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Elliptical HIIT setting 150 minutes just over 10 miles.2
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Time to get back to logging my workouts here. I was down with Covid for a couple of weeks, but I am recovered and back it now.
Good workout this morning. Lower body, core and cadio.
Stretched
36 minutes on the spin bike, avg/max heart rate: 132/163
26 minutes on the treadmill, avg/max heart rate: 126/139
46 minutes lifting weights
- Wide Stance Leg Press: 12@210, 10@390, 8@480, 6@570, Drop set: 3@660, 6@480, 8@300, 10@210
- Crunches: 20, 20, 20, 20
- Body Weight Box Squats: 10, 10, 10, 10
- Barbell Romanian Deadlifts: 12@95, 10@145, 8@185, Drop set: 6@225, 6@185, 8@145
- Weight Side Bends, each side: 10@40, 10@40, 10@40, 10@40
Stretched
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Thought today would be harder to wake up, as the first early morning after daylight savings time, but it proved to be no big deal. Banged out an hour on the elliptical, hills. Only two weeks before I get to pick up a weight once more that isn't rehab! Those early lifting sessions will be short as I work on waking my muscles back up to the idea of lifting, so that first month will probably have both lifts AND cardio same day, so need to decide how my shorter cardio will go (half hour instead of the hour I've grown accustomed to doing).2
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In the context of a salt water pool, I'm not sure it's significant. It's not salty like the sea; it's about 10% of the salinity of ocean water. It also reduces over time as the NaCl is separated into Na and Cl ions to get the appropriate chlorination level. I am curious though how much affect there is in a salt water swimming pool.
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Today I went back to the gym to add to my running routine. I worked back, biceps and abs. It's a great start. I am working out 6 days per week right now, alternating run days with gym. I want to see how much I can transform between now and May 12th.4
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Went out for a tempo ride this morning. I rode a similar route to my last longer effort, to take advantage of ocean views on Jupiter Island and avoid traffic as much as possible. My first 30 miles were in the “sweet spot/tempo” output at a 165w/17.6mph average. The tempo pace was interrupted after that due to a bridge closure, heavy traffic and high winds. Ended up with 50 miles at a 16.6mph average pace. Overall I’m happy with the rides this week. Feels great to be out of my pain cave and outside. Bike rental ends tomorrow, so a few swim/run days before a long weekend of fishing and recovery in Key Largo.
As an aside, we met former NY Jets QB Joe Namath at his restaurant last night. Had a nice chat with him after dinner. I took the picture - my wife, BIL, SIL and Joe are in the photo
we
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On my first day back at the gym, I took it easy by doing some general weight training and cardio. I like to push myself, but this time I have to pace myself and not overdo it. Slowly... towards the goal 😉4
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Haha! We were smiling because he was wearing black knee high compression socks! Last time my brother in law saw him, Joe was wearing flesh colored ones. 0 -
Hour incline walk on the treadmill. One (or both) of the treadmills at my gym is off; the one today felt a LOT steeper than the one the other day, even though it said the same incline. Maybe I was just tired...stupid dog needed to go outside at 3:45 this morning, and not sure I was fully back to sleep before my morning alarm at 4:45.
I also increased the DB used during my elbow rehab from 5# to 8#. Starting to feel it in my muscles, but NOT in my elbow tendon, which is exactly how I want it to stay. If all keeps going well, next week I'll increase to 10# DB's, and then be ready to return to active lifting duty.1 -
I ran 4.3 miles and walked 2 more at lunch.3
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My wife and I took an easy spin around the neighborhood on our bikes this morning before I returned the rental bike. It was more of a sight-seeing trip than exercise.
I got in some laps at the outdoor pool after lunch. After warm up laps, it was a 12 x 100 set on 10-15 second recovery.
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I'm not in a good place lately and I haven't been into "working out" for a good year (or longer). Zero motivation, but...I tried to incorporate fun and I use my daughter's VR, playing beat saber, turning it into a dance, not just arm movements. I also added fitxr (or fitrx..or something like that), which has up to 13 min work outs of various intensities and target areas and styles...but that is also a victim of my lack of motivation (lately). I think that if getting to exercise is a very difficult move, video games that involve physical activity is a good start.3
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Haha! We were smiling because he was wearing black knee high compression socks! Last time my brother in law saw him, Joe was wearing flesh colored ones.
I noticed the knee highs in the photo too! I wear compression knee highs too (to work) but I'm a nurse!0 -
Tried to get in 2 power walks but I made the mistake of bringing my husband on the first and both husband and kiddo on second. We didn’t make it too far or too fast.
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Didn't report yesterday's 60'+3' stationary bike. Did my PT exercises like a good li'l ol' lady, too.
Today, machine row 2x2k (2:25.6 pace and 2:20.6 pace, both 21spm), less Z4 than last time (about 7') even though close pace, peak HR 154. Then stationary bike 60'+3' again, a little slower than last time (98W overall), more Z3 than Z2 but not lots more. PT exercises yet to do before bed.3 -
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Forgot to post yesterday, just did cardio because I had an early meeting, went well.
Stretched
44 minutes on the spin bike, avg/max heartrate: 136/168
31 minutes on the spin treadmill, avg/max heartrate: 127/142
Stretched
Today was a tough workout. I was in meetings from 7:30am to 11:00pm almost non-stop, so it was tough to drag my butt out of bed.
Stretched
36 minutes on the spin bike, avg/max heartrate: 137/165
25 minutes on the spin treadmill, avg/max heartrate: 121/140
32 minutes lifting weights
- Barbell Bench Press: 4*10@125lbs
- Wide Grip Lat Pulldowns: 4*10@120lbs
- Barbell Overhead Press: 4*10@65lbs
- Triceps Cable Press-downs: 3*10@40lbs
- Resistance Band Crunches: 3*15@80lbs
- Dumbbell Biceps Curls: 3*20lbs
- Kettlebell Side Swings: 3*8@30lbs
- Resistance Band Face Pulls: 3*80@80lbs
Stretched
It wasn't a great lifting day, but I got the work in, which has got to count for something!
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Hour elliptical, hills.
Did the same workout as Monday, but my calorie burn was 50 calories fewer today. Over an hour's workout that's about one calorie per minute. Must not have been pushing myself quite as hard today as I thought. Can't blame this one on lack of sleep...I forgot to set my alarm last night, so instead of waking at 4:45 I slept in til 5:45 when my body woke up without assistance. Combined with my dog not waking up middle of the night, and I actually got 7 hours of sleep, woke up feeling like a million bucks.2 -
Hour elliptical, hills.
Did the same workout as Monday, but my calorie burn was 50 calories fewer today. Over an hour's workout that's about one calorie per minute. Must not have been pushing myself quite as hard today as I thought. Can't blame this one on lack of sleep...I forgot to set my alarm last night, so instead of waking at 4:45 I slept in til 5:45 when my body woke up without assistance. Combined with my dog not waking up middle of the night, and I actually got 7 hours of sleep, woke up feeling like a million bucks.
Cardio bunny weighing in again here: Sometimes that happens, even at exactly the same intensity. (Both my bike and rower are "ergometers", so relatively reliable at gauging intensity/duration.)
I don't necessarily know why it is, but it can be lots of things: Sure, rest is one. But it can also be different HRrest that day shifting the response curve (perceived or measured), different intra-workout relative pacing, different time of day, fueling details, even artifacts of measurement. (Example: If it's a heart rate monitor, cooler ambient temperature or being slightly more well hydrated can mean a slightly lower heart rate, so a lwer calorie estimate. Machines vary, or in gyms maybe have been (mis)used since last time so are slightly differently worn or calibrated.)
A calorie per minute seems large, but in relatively intense workouts like you're doing, it isn't necessarily a huge percentage difference. (You know where you are in percent terms, I don't.)
Definitely, at the margin when pushing pretty hard, small differences in actual intensity can be hard to perceive, too.1 -
For mathematical sake, Monday's workout recorded 803 calories, today's was 753 (drop of 6%). Same time of day (within 20 minutes start time), always exercise fasted first thing after waking.1
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For mathematical sake, Monday's workout recorded 803 calories, today's was 753 (drop of 6%). Same time of day (within 20 minutes start time), always exercise fasted first thing after waking.
I can only speak for me, but I wouldn't be startled to see a difference of 10% from one day to the next for at least moderately (subjectively) similar intensity of the same duration. If it's a heart rate monitor/fitness tracker estimate, vs. a number from the same exact machine not very many days apart, I'd be even less startled.
So much affects HR that isn't about calorie burn. So many think a fitness tracker delivers gospel because to them it's black-box technology that seems magical, but it's not. It absolutely can be close enough to be workable, but it's worse under some conditions, better in others, and to the extent it uses HR, that in particular has some peculiarities.2 -
Sometimes it's not a great workout, but at least I did it. Busy day, PT appointment, lots of errands, didn't get on the bike until after 10PM. Thought about cutting back to 10k, but got on and committed to the usual 60'+3', at a pretty anemic 89W for the whole way, almost entirely Z2 (45 seconds Z3! ), pretty much a slog for a reported 23,969 completely imaginary meters, going nowhere.
Physical therapy today was weights-y, including one oddball asymmetric carry exercise that was a kettle bell in one hand (held down at side in the common way) and a dumbbell in the other (held with upper arm extended straight out to the side of the body at shoulder level, then arm bent up 90 degrees toward the ceiling). They gave me a 25lb kettlebell and a 15lb dumbbell . . . the latter was still a challenge to the problem shoulder.2 -
Climbing, 2.5 hours. It was an odd session. I ended up doing quite well, but everything was hard. Some climbs took me many, many goes.
The highlight was a dyno. A vast horde of youngsters tried it many times; none of them got it. I (eventually) sent it. I went a different route to them. They all did a full jump with both hand off the wall to two hand holds. I kept my right hand on a hold and just popped up with the left.
The crux was probably the penultimate move, which took me a while to work out. (You move a high right foot onto a poor volume, and do a long reach rock-over to a poor crimp. I did this dynamically, as the crimp was miles away, which seemed to work.)5 -
I'm new to the group -Today was Back Day:
1.Deadlifts 6 x 5 (heavy)
2. T-Bar Row
3. High Pull Row (leverage machine)
4. Wide-grip pulldown
5. Single arm cable row
6. hyperextension
7. Drop set barbell curls
8. Incline dumbbell curls
9. Low pulley rope curls (low weight high rep finisher)
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I’ve been playing supernatural on the oculus. It’s a great workout and always super fun so I don’t get bored and I’m always able to stay consistent 👍🏼2
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Decent workout this morning. Lower body, core and cardio.
Stretched
36 minutes on the spin bike, avg/max heart rate: 134/167
26 minutes on the tread mill, avg/max heart rate: 131/144
41 minutes lifting weights.
- Barbell Box Squats: 10@45, 8@65, 8@85, 7@105, Drop set: 5@125, 6@85, 8@45
- Crunches: 6*20
- Narrow Stance Leg Press: 10@210, 10@300, 8@390, 6@480, Drop set: 6@480, 8@300, 10@210
- Weighted Side Bends, each side: 5*8@40lbs.
Stretched2 -
60 mins football, 45 minute strength workout 20 mins recovery on the bike4
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I'm new to the groupsarahdipendee1 wrote: »I’ve been playing supernatural on the oculus.RegroupResetGoAgain wrote: »60 mins football, 45 minute strength workout 20 mins recovery on the bike
Welcome to all three of you, not just to our thread but to posting in the MFP forums in the first place! Here's hoping you feel comfortable enough to continue to post, for self-accountability as well as a sense of community with people of similar minds.4
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