What Was Your Work Out Today?
Replies
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Gosh I love the gym at 5a on a Sunday. It's usually dead. 👍
January it can be different... but one day at a time 🥰
Lower body today - experimenting with how to get it done at home!
Yesterday was my regular early morning Upper body gym day.2 -
I have done loads of exercise recently, much of it unlogged until now.
Tuesday
Lifting: squat, bench; OHP, hangboarding and deadlift.
Thursday
Climbing. Good; I repeated a v5 and got a many week project, ( a tiny dyno which raised your left foot by about 6 inches, but goes to a balance position with no hand holds.)
Friday
10 mile walk, mainly in cold drizzle.
Saturday
Climbing. Great session. I was at Croywall for the first time this year. I got 5 v4s. My favourite was a silly dual texture comp wall thing.
Sunday
Diving. I have a cavern diving course coming up, so I fancied some sidemount practice. My buoyancy was good. Two 45 minutes dives to 20 metres in 6 Celsius water; air temperature 4 Celsius. I was a tad nippy by the end.4 -
This afternoon a 60 min. treadmill walk (20 min @ 3 mph, 5% incline; 20 min. @3.2 mph, 3% incline; 20 min @ 3 mph, 1.5% incline). Got to catch up with a friend so the time passed quickly! Also a 15 min walk with the hubby and dog earlier in the day.3
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This morning...
Yoga (10m)
Dead hang - 2x30s
Wall handstand - 2x30s
Deep squat - 2x30s
Dbl shield casts - 5x20r (2x15lb)3 -
Today - walking workout video, about 21 minutes; stretching 15 minutes.3
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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 3x102 -
Morning group workout at the Y today, 45 minutes. I wasn’t logging it in the Apple fitness app before but I found a category called “functional fitness” that seems appropriate so I’m logging it now. I usually also get there early enough, as I did this morning, to do several laps on the indoor track first to warm up. Mostly brisk walking but with a few short runs mixed in.
Edit: Apple fitness says the track and workout added up to about 600 active calories, however accurate that might be.
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Most indoor tracks I have seen are 1/8 mile long, so "several laps" may be as much as a half mile, which is good for ~50 calories at a brisk walking pace. Depending on the fitness class, an hour can easily burn between 400-600 calories by itself, so a 45-minute class would be 300-450 calories. If we look at the top end, plus the track time, I can easily see 500 calories burned, if the workout is intense enough. Yoga, for example, is not likely to reach that level of calorie burn; calisthenics with some weights can.3
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Today's exercises:
Morning walk with the dog -- 8 min.
Elliptical machine -- 13 min.
Freeweights, calisthenics --10 min.
Two additional 10 min walks, outside
51 min total on a day I wasn't sure I'd get anything.
Really crummy sleep last night: our old cat was yowling down the hall at 3:40 am, I got up to check on her, nothing wrong, couldn't get back to sleep.4 -
Stationary bike again today, because rowing team practice on the calendar for tomorrow. Another longer, slower ride, but every so slightly less slow than last time, 60'+3'CD, 85W average, 74% lower half of Z3 and remainder below, a theoretical 15.45 miles at 14.6mph.3
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@nossmf You got me wondering so I checked the facility's website. Their track is 240m and the app estimation of distance is closest to 5 laps, or about .75 miles. I wasn't counting, so that's my best guess now. Today I ran one side of the square track and walked the rest of each lap.
The fitness class uses a variety of equipment that today included: dumbbell weights, a stretch band with handles, a large stability ball, and a small step platform. I weigh about 265 now, and use heavier dumbbells than anyone else in the class, so that might push your estimates up a bit. But, yes, I fudged the number a bit. The Apple fitness app "active" calories actually totaled 569. Good catch. The total calories listed were higher but they subtract what they figure a person burns just being alive.
I also use an elliptical machine, at an easy pace for 15 minutes, when I first get up in the morning while watching the news and waiting for coffee. So I figured I could round up the other calorie burn without adding extra details. My bad.4 -
Last night...
Iron Cardio: Clean, Press, Squat and Snatch Complex (left and right)
17 rounds in 20 minutes (24k)
Loaded Carry - 2x60s (32k), 1x30s (2x32k)
Ab Wheel - 1x10r
This morning...
Yoga (10m)
Dead hang - 2x30s
Wall handstand - 2x30s
Deep squat - 2x30s
Dbl shield casts - 5x10r (2x15lb)3 -
Ernest_Nigma wrote: »So I figured I could round up the other calorie burn without adding extra details. My bad.
Please do not feel bad nor apologetic, I was not trying to correct a mistake I saw. You voiced a question about whether you could trust the numbers, and I was trying to assuage your concerns by pointing out that simple assumptions came at least close to what you reported, meaning your number was not outrageous in the least. (Trust me, I have seen some other MFP posts where numbers are WAAAY outside of reality.)4 -
Treadmill - 1 hr, 3.0 mph, 12% incline4
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Rowing team practice:
* Walking warm up,
* pre-workout stretches led by a physical therapist,
* glute activation sequence,
* about 45 minutes rowing machine (moderate intensity, technique focused, first stroke progression and pause drills, then 5 x (3' on, 1' off) pieces),
* wrapping up with post-workout stretches.
It's so good to have detailed technical coaching! As a bonus, there were two dogs (housemates of coaches) to add some extra fun in addition to the usual pleasure of working with some of the university rowing team members.3 -
No workout today.
Modifications coming... had a doc appt with the sports doc yesterday. Pretty sure the pain in my foot is a "stress reaction"... the step before a stress fracture. Ugh. 4 weeks to hopefully let it mend!
No more deadlifting or barbell squating for me for a bit... finding seated and lying variations!3 -
Short night, busy day, stationary bike ride in the evening did not go well. I was aiming to take it pretty easy, but usually I gradually speed up a bit over the course of a moderate ride, without really pushing for it. That happened for about the first half, then I started feeling tired, so slowed down intentionally. Last quarter, slowed down even more, not so intentionally.
Oh, well: Ended up 78W average, 4.1 mph in theory, for an hour plus a 3' cool down that was really just minutes more riding because I never got above Z2 in the first place. I was hoping to manage this week to get in 6 days of workouts, and I'm still going to try, but I'm not sure I'm back there yet.
Hoping for good sleep tonight.
@love2lift_85, I'm sorry to hear about your injury: I know it's frustrating to cut back to allow recovery, but good show figuring out what you'll be able to do to work around the situation to the extent that's safe. Wishing you speedy and complete healing!2 -
Working up to do some proper strength training again. Did with barbell lightweight bench presses (not allowed heavier after chest surgery), squats, bent-over rows, deadlifts, hip thrusts, biceps curls, then bodyweight leg lifts and kind of diagonal crunches in alternations.3
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Wednesday
Cardio: Treadmill - 1 hr, 3.0 mph, 12% incline
Thursday
Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10, 5 sec negatives
1A Pulldown 3x10
Arnold Press 3x10
DB Shrugs 3x10
DB Hammer Curl <<superset>> Lying DB Triceps Extensions 3x10
Cable Woodchoppers 2x10 <<superset>> Palloff Press 2x10 sec
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I did another group fitness class at the local Y yesterday morning. I arrived too late to use the track for a warm up and the class registered easier than usual on my Apple watch but included lots of stretching and coordination exercises.
No class today so I went swimming, 1700 scm. I used flippers for a couple laps and alternated some other laps of front crawl with and without hand paddles. That was to work on the catch and pull, trying to regain some "feel for the water". Including 15 minutes on the elliptical machine early this morning, the watch says I'm over 1000 active calories already today. Active calories subtract what they estimate would have been burned without any extra movement.3 -
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Today was a rest day. Maybe 20 minutes of a walk.
Yesterday in the gym I spent 17 minutes on the rowing machine, 10 minutes of planks and stretches, 5 minutes cool down walk, 1 min on the Helix.
Tuesday: 25 min lap swimming and also a 30 minute walk out of doors.3 -
Back to rowing machine, 3 x (2k on, 2' off/CD) plus 30" run-out, but at very easy pace, averaging a slow 2:42.6 split on the 2k pieces, and 18spm. 6k during the pieces of course, plus 873m on the off/CD bits. 39% Z3, 53% Z2, remainder below. Procrastinated the workout for a while, but did it.
Working on technical detail corrections from Tuesday's team practice again tonight, mostly going for slightly less layback. The coach's direction was to stop the backswing on the drive as soon as I feel core engage, rather than going as far as core will allow me to me keep spine straight.
ETA a random 2 x 30" dead hangs, and some light suitcase carries around 12 pounds up stairs that I didn't count.
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Today - about 21 minutes walking video; 18 minutes stretching.3
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Treadmill - 1 hr, 3.0 mph, 13% inclineDiscusTank5 wrote: »Your consistency is inspiring @nossmf .
Thank you. It's been a lot easier since I downloaded Disney onto my phone and have been watching a Marvel movie marathon on the treadmill to make the time pass, lol. Plus I joined the "5% Challenge" here on MFP, and have really stepped up my calorie counting, both intake as well as outflow. Weigh-in day is tomorrow, but so far I'm down 6 lbs from the start of the year.3 -
Back to stationary bike, but at least it went better than Wednesday's ride. Still keeping pace easy for the same 60'+3'CD, but averaged 87W this time without it feeling struggle-y, pace generally steady to rising slightly through the duration, more like normal. Only 24% Z3, 70% Z2, remainder below.
Also just barely finished The Stretch in the Concept 2 January Revolutions Challenge, the very easy end of the Challenges: Minimum 20 days of rowing or riding at least 500m. (In my own defense, I don't like restructuring my workout schedule, and none of the harder January challenges fit. In total it was 112 miles cycling per Garmin, 45.6 km rowing according to C2 . . . still not huge, but more than the 10 km that would be 500m times 20 days. ) 4 -
Yesterday my schedule was packed, so I got myself to the gym by 5:45 am and ran for 10 minutes on the treadmill at 5.1 mph, 1% incline setting. Also 10 minutes at 3 mph, 4-5% incline, then some free weights and sit-ups to finish.
I've lost 5 lbs in the last 8 days after weeks of a plateau (one pound off here and there). The game changer was using my food scale for everything. Also the Coros watch tracking my steps has helped. I don't count steps as exercise unless they occur in the gym or on an actual walk around my neighborhood, but now I'm looking for ways to get more incremental movement in.3 -
I avoided the gym for most of January because I was concerned about crowds. I go at a non-busy time, and some friends told me it was barely noticeable. I was pleased that it really wasn't crowded on the weight floor, and it was a little ironic that I had to wait for three different machines while other folks finished up their sets. No problem. One is an old friend; one was a couple kids, and one was another older regular.
I dialed things back since I'd been away. The guy at the front desk still remembered me, although he did forget my last name. That tells me they don't actually have a camera with face ID and that he really does recognize me. Also ran into an old friend who I went on a dive trip with and who's picture I saw recently on a raft trip years ago to a place I'm going this year.
The pool was full with people waiting, so I skipped the swim. I think the pool will continue to be more crowded than normal for a few months because the municipal pool is closed for repairs. Apparently there's some significant structural disintegration, and the building has been unsafe since the summer.3 -
Monday
Climbing. Decent session; we did an exercise for about 90 minutes (4 minutes flat out AMRAP, 4 minutes rest). I was toast at the end of it.
Tuesday
Climbing.
I stared well, but faded. I got around 7 miles' walk in getting to the gym.
I felt destroyed on Wednesday. Maybe 7 days of flat out exercise with no recovery was a mistake
Friday
Climbing. Decent, I repeated a couple F6b+ routes, and got a new one.
Saturday
I was supposed to go caving, for a spot of light digging. But only three of were going; two decided to get flu instead. So I went climbing. It was fun, I actually got an easy coordination dyno.3 -
Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 252
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