What Was Your Work Out Today?

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  • nossmf
    nossmf Posts: 12,604 Member
    Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 5x5
    Incline Cable Fly 3x10
    1A Pulldown 3x10
    DB Shrugs 3x10
    DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
    DB Hammer Curl <<superset>> Lying DB Extend 3x10
    Palloff Press 3x10 sec, 20 sec, 30 sec
  • AnnPT77
    AnnPT77 Posts: 35,013 Member
    Rowing machine, 5877m, same format as recently. Pace a little faster, 2:30.5 per 500m and 18spm average during the pieces, 31:39 duration including row in/out and CD, 563 total strokes according to Garmin.

    Almost half Z4, 30% Z3, remainder below. A continuous 8'+ of the last 2k was above 220-age, so I guess maybe some endurance is coming back, although I did get a couple of seconds slower split toward the end of that phase compared to the beginning. :D
  • J72FIT
    J72FIT Posts: 6,032 Member
    Yoga and mobility work...
  • nossmf
    nossmf Posts: 12,604 Member
    edited January 17
    Treadmill - 1 hr, 3.1 mph, 12% incline

    Instead of increasing the incline this time, I nudged the speed up by .1 mph. Honestly barely noticed the difference from going 3.0 to 3.1, which makes logical sense but I somehow anticipated it would require more effort. Treadmill calculator says I burned almost the same calories whether I increased the incline or increased the speed, and the speed was easier. Looks like increased speed going forward it is, then.
  • DiscusTank5
    DiscusTank5 Posts: 524 Member
    Short walk (12 min) this morning before dawn so I could get to work early; two short walks yesterday (10 min and 20 min).
  • prduk2000
    prduk2000 Posts: 49 Member
    AnnPT77 wrote: »
    prduk2000 wrote: »
    Running 40 minutes in zone 2. Loved it.

    Now, some core and flexibility work.

    Welcome to the thread, @prduk2000! I hope we'll see you running around here often since I think you wrote something on another thread about triathlon in your future. ;)

    Hi! I am in the process of "putting the house in order" after having burnt myself to extinction due to work pressures over the past few years (and having gained significant weight). First, I had to deal with personal frustration and anger. Then peace came along, and then I found "my mojo." Now, I am back to almost my normal self and motivated to progress and achieve.

    Thank you very much for the warm welcome!
  • derrangedpojo1
    derrangedpojo1 Posts: 1 Member
    Started the Vshred workout currently on week 2. Today is my rest day.
    It’s going well, any workout will work if you out the time in. I have completely changed my eating habits to be healthier and cutting out extras I don’t need. Goal is to loose 20lbs and continue to exercise to stay healthy.
  • drmwc
    drmwc Posts: 1,063 Member
    I went climbing on Friday. Ir was decent, I got a v5. It was and odd start; an upside down chimney thing. You then get the right way up; shimmy up the chimney and cry at the difficulty of the distance to the last hold. (I did fancy foot nonssense which eventually got it in range via a balance,-y reach thing). The whole thing was terrifying, and although it only had 3 holds, took at least a couple of minutes.

    I was at a loose end today, so went for a walk. 6 hours, 18 miles and around 1,000m of ascents.

    I made the route up on the fly, and decided to go via Polesdon Lacey, a country home.


    vnm1z0hp0nan.jpg
  • nossmf
    nossmf Posts: 12,604 Member
    Leg Day

    Squats 4x10
    BB Step Ups 3x10
    BB Hip Thrust 4x10
    Seated Leg Curl 3x10
    Seated Calf Extend 2x10, 2x20
    Cable Abs: Woodchoppers x10, Palloff Press 10 sec, Side Crunch x10, Side Crunch Static Hold 15 sec
  • love2lift_85
    love2lift_85 Posts: 373 Member
    No weights today, had a nice short run out in the crisp weather!
    Felt good.

    Also, I miss the feed. I miss having an actual friend list 🤷‍♀️
  • DiscusTank5
    DiscusTank5 Posts: 524 Member
    15 min. elliptical; 20 min. free weights and calisthenics; 10 min. walk with the dog.
  • Spinster321
    Spinster321 Posts: 28 Member
    Today - 20 minutes walking video; 15 minutes stretching.
  • Ernest_Nigma
    Ernest_Nigma Posts: 73 Member
    Today was an out of town rest day but I was in the pool yesterday for 1600 scm. Fitness class 3x last week as usual.

    Apple watch and phone have been recording my RHR at 52 lately. Back when I was training hard, it was usually in the 40s so it's not too far off that now. I have a pilot license and my last medical for that was with a new doctor. He held up the medical because he was afraid the low heart rate indicated a heart block. He eventually got more history to realize I'm normally that low and approved the medical.
  • nossmf
    nossmf Posts: 12,604 Member
    Upper Body, BB Day

    Bench Press 5x5
    BB Row 4x10
    Incline Bench Press 3x10
    Pullups 30 total reps
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Cable Woodchoppers 3x10
  • AnnPT77
    AnnPT77 Posts: 35,013 Member
    No workouts Friday and Saturday (yikes!), or my usual rest day Sunday, but that was mostly about having appointments on my schedule, tasks I needed to accomplish, and yeah, still a little bit limited energy budget. It's gradually improving, though, I think.

    Back to stationary bike today, since tomorrow's scheduled to be the first practice for my just-reincarnated breast cancer survivors rowing team, so I'm betting we're machine rowing tomorrow.

    Since I didn't get to the bike until late evening, close to bedtime, I stuck with a nice easy pace, 83W and a simulated 14.5mph on average. Mostly Z2, with more Z1 than usual besides, and nothing above those.

    I'm thinking I'll do some dead hangs before bed, since my upper back is a little tight and that usually feels good.

    @derrangedpojo1, @love2lift_85, @dwightwilson9717: I think you three might be new participants in this thread? Nice to see you, hope you'll hang around: It's interesting and encouraging to me to see all the different workouts folks do, see their progress!
  • drmwc
    drmwc Posts: 1,063 Member
    edited January 21
    I went climbing yesterday. It was a cracking session. I got a V4 in my anti-style after about 39 attempts.

    I smeared with the left foot on the first move to keep myself away from the wall. Keeping pressure through the smear let me get the left hand to the second hold, which is a jug. I then moved quickly to match that hold with the right. There are then no foot holds, so I do a pull up to get a heel hook on the starting hold. This took me a while to get right; it is quite a big hold and only one spot on it works. Pointing the toes down and applying maximum pressure through the heel let's me move my right hand to the next hold, which is terrible, so I needed to quickly bump to the next. If you get high enough, it's a jug and the climb is easy from there.
  • love2lift_85
    love2lift_85 Posts: 373 Member
    Today I'm heading out to run a couple miles!
    I do 2 lifting days and then a cardio day, on loop. Cardio days are pretty low intensity. Full-on rest days sprinkled in.

    @AnnPT77 yes, I figured I'd come pop by the forums and see if any of my old friend list people are still around. Found a couple, woot :)
  • mtaratoot
    mtaratoot Posts: 14,494 Member
    DiscusTank5 wrote: »
    Bowling with the family since we all had MLK Jr. day off. The bowling alley had a sign that said "bowling burns 100 calories an hour" -- not sure if that counts all the sitting around or not.

    Bowling is allegedly a 3.8 MET activity. That is about the same burn as "walking with a daypack on level ground in a city" which is 3.8 MET. A MET is a metabolic equivalent where 1.0 MET is about what you burn while sitting quietly. For a 150 pound person, an hour of bowling burns about 260 calories. So I reckon yeah - that must either include the sitting around or it's what the burn is in addition to what you burn during that "sitting quietly" when you burn one MET.
  • J72FIT
    J72FIT Posts: 6,032 Member
    Been messing around with steel clubs. So much fun...
  • nossmf
    nossmf Posts: 12,604 Member
    Treadmill - 1 hr, 3.0 mph, 12% incline
  • nossmf
    nossmf Posts: 12,604 Member
    I used to bowl extensively, never considered it a sport to lose weight with. Sling around a heavy enough ball for long enough, it does qualify as resistance work, to an extent.
  • mtaratoot
    mtaratoot Posts: 14,494 Member
    If 100 calories per hour is approximately twice as many as it takes to sit quietly, I can totally see bowling being twice as active as sitting. There are several movements:
    • Stand up.
    • Pick up a standard weight.
    • Walk to a set area holding the standard weight with two hands
    • Transfer weight to one hand and swing the weight rearward.
    • Take a number or steps, then use momentum to keep sliding on one foot.
    • At the same time, swing the standard weight forward and release it.
    • Stand back up. Watch the lane. Depending on what happens:
    • Jump around celebrating or pound fist into other hand in frustration.
    • Walk back to weight rack and find your standard weight.
    • Do a second rep.
    • Walk back to the area where you wait between sets.
    • Lower your keister down onto the chair.
    • Do 16-ounce curls between sets
  • love2lift_85
    love2lift_85 Posts: 373 Member
    Love having an indoor track nearby! :)szxhxatd8nht.jpg
  • AnnPT77
    AnnPT77 Posts: 35,013 Member
    First breast cancer survivor rowing team practice. Weather was . . . not optimal, so attendance light. (Air temp around 0 degrees F/-18 C on the way there, "feels like" -20F with the wind. Recent snow with some ice underneath, temps low enough that the road salt doesn't much melt it, lots of police/accidents/stalled cars.)

    The big plus of that was with light attendance, those of us who were there got great personalized technical coaching. Love it! That's just what I'm hungry for. I was extra lucky: Besides comments from the head coach, got individually coached by a senior on the university team who's been a national team candidate (maybe member - unclear) whose family history includes a rowing grandmother and father, plus her own near-lifelong rowing. I got her complete attention, meticulous and astute technical tips. Yay!

    We warmed up, stretched, did some pick drills (stroke progressions), pause drills, a series of 2' on 1' off pieces, then a closing stretch session. The rowing machine bits were in a row of machines alternating one of our team with one of the university team members, with instructions to stay in sync with them, which is extra helpful.

    So good!

    A lot of this was slow work, and I didn't start recording on my Garmin until part way through, but that part was almost half Z4. I guess I push harder when there are witnesses? :D
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,922 Member
    I've been dealing with some issues, haven't been in the gym for awhile, but I have been doing some stuff like modified push-ups (at counter height) and body weight squats. They also help keep the blood pumping at work at 3 am
  • Ernest_Nigma
    Ernest_Nigma Posts: 73 Member
    Regular 45 minute fitness class yesterday with some easy track time to warm up first. I tried a different class at the YMCA today. It was supposed to be some kind of fitness yoga for seniors but it was much more focused on the fitness side and way more intense than the regular classes. Arms and legs are still feeling wrung out so I'm going to bed early tonight.
  • J72FIT
    J72FIT Posts: 6,032 Member
    Shield cast
    1 hand, 15lb
    50 per side
    2 hand, 15lb
    50
  • nossmf
    nossmf Posts: 12,604 Member
    Treadmill - 1 hr, 3.2 mph, 12% incline

    Increased speed of walk from 3.0 to 3.2, which definitely increased the sweating and huffing and puffing, lol.
  • David_yay
    David_yay Posts: 2 Member
    edited January 22
    Bench press, incline press, assisted bench press, shoulder press, then machine/ cables until my shoulders flop 🤣

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