What Was Your Work Out Today?

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  • nossmf
    nossmf Posts: 12,677 Member
    edited January 30
    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
  • Ernest_Nigma
    Ernest_Nigma Posts: 76 Member
    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.
  • DiscusTank5
    DiscusTank5 Posts: 528 Member
    nossmf wrote: »
    Treadmill - 1 hr, 3.0 mph, 12% incline

    Your consistency is inspiring @nossmf .
  • DiscusTank5
    DiscusTank5 Posts: 528 Member
    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.
  • AnnPT77
    AnnPT77 Posts: 35,092 Member
    edited January 31
    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. :D

    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. ;)
  • Spinster321
    Spinster321 Posts: 30 Member
    Today - about 21 minutes walking video; 18 minutes stretching.
  • nossmf
    nossmf Posts: 12,677 Member
    Treadmill - 1 hr, 3.0 mph, 13% incline
    DiscusTank5 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.
  • AnnPT77
    AnnPT77 Posts: 35,092 Member
    edited 4:03AM
    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. :D )
  • DiscusTank5
    DiscusTank5 Posts: 528 Member
    edited 1:56PM
    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.
  • mtaratoot
    mtaratoot Posts: 14,515 Member
    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.
  • drmwc
    drmwc Posts: 1,064 Member
    edited 8:37PM
    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.
  • nossmf
    nossmf Posts: 12,677 Member
    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, 25

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