What Was Your Work Out Today?
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Treadmill - 1 hr, 3.0 mph, 12% incline
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this will be the workout for the day
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Breast cancer survivor rowing team practice. Today's laugh: I was wearing a t-shirt I got at a rowing machine race in the year one of our university-student coaches was born, 2004.
Too windy to go out on the river, so we practiced indoors.
For the first time this season, we used rowing machines on slides. Slides are hard to explain to anyone who hasn't seen them. The purpose in this case was to hook together groups of 4 machines in a line, and the slides make them respond a bit more like a boat to synchronization (or the lack thereof) between the rowers on those machines. I got to be the stroke rower for my line, the one in front of all the others who sets the rhythm for everyone to follow. I'm not a great stroke rower, but I try hard. (Musicians often make good stroke rowers. I'm not a musician.)
My intensity was a little lacking compared to usual because I was so focused on consistent rhythm, ended up with around 9' in zone 4, and 14-17' in each of the lower zones. We did the usual warm-up of pause drills and stroke progressions, then 5 x (5' on, 3' off). Because of the slides affecting others, this time I actually stopped during the "off" parts instead of rowing through most of them. Practice started with dynamic stretches, ended with passive stretches, also as usual.
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this sounds challenging and interesting
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Today's workout is going to be Chest and back.
Cable Flys 3x12
Lateral Cable pulls 3x10
Incline bench press 3x10
Decline Lateral dumbell pulls 3 x10
Decline Bench press 3x10
Incline Cable pull 3x10
Flat bench press 3x8
Lateral pull machine 3x10
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Treadmill - 1 hr, 3.0 mph, 12% incline
While I've been on this prolonged cut, I've been doing three lifts, three cardio per week. Been working, too, as I'm down 23lbs from my high last year. My plan is to keep this going until my birthday week in early June, when I'll swap back to four lifts and two cardio as I go into maintenance for a bit before I try my next slow bulk. Already been tinkering with my projected routine, swapping in exercises and/or intensity techniques, and really itching to get started NOW. But I'll continue to show patience and discipline. Only a few more weeks…
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Monday
Climbing, I was poor; gravity was high. 2 hours.
Tuesday
Climbing, 3 hours. It was fun; gravity had returned to normal. I got many of the routes I fell off the day before. No v5s but quite a few v4s.
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Just cardio for me today. 45 min up to 3.0mph
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Yesterday's workout: 2 min warmup on the Helix Trainer, then 35 min. on the exercise bike (8 miles), then 22 min. strength (candlesticks, bicep curls, lat raises, skullcrushers, heel-elevated squats — 2 sets of 10-15 reps each). Also planks, then dead hangs, one for 30 sec, one for 45 sec. I can say with confidence that I could not have done that last one 4 months & 31 lbs ago.
Today's workout: 21 min. on the treadmill, mostly at 5.2 mph, with a one minute "sprint" at 6.3; also 20 min. treadmill walking, either 3.5 mph at 1% incline or 3.0 mph at 4-5% incline. Then calisthenics on a mat for 8-10 min: lunges, hip thrusts, one plank, warrior pose, child's pose.
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Intentionally easy stationary bike 63', keeping no higher than mid zone 2 after the couple minutes it took to get there, 86W average overall. Supposedly 15.53 miles at 14.7 mph.
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Today's workout is going to be a leg day.
Quad Press 3x10
Hamstring curls 3x10
Glute kick backs 3x10 (per leg)
Calf raises 3x30
Abductor/Adductor 3x20
Quad extensions 3x10
Weighted Lunges 3x15
Stationary bike
Stretching and foam rolling
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yoga morning, super stretch. I am a ball of stress.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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This is the workout for the day.
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I admit, @kinetixtrainer2 I had to look up a couple of those exercises (wide-grip incline rows, butterfly), turns out I already knew them just by different names. As far as flaring the elbows out on the rows, does that put any additional strain on your shoulders? I had to give up dips entirely due to shoulder issues, and am very diligent to row with elbows by ribs.
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I’ve been getting at least 10k steps a day at least 3 miles per hour. My left hip hurt at first but I got over it thinking it was a tendon or ligament problem. Now my right hip hurts.. sore and stiff not intense pain. I’ve lost 70# and still have 30 to go. I’m 66 years old. Please… can anyone recommend some hip or stretching exercises to do? Thanks
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Wednesday
12 miles walk and a sauna. I managed 2 minutes in the ice bath post sauna, which is good for me. I've been practicing my breath holds in the hot spa thing, I 'm up to 2.5 minutes.
Thursday
Climbing, 2 hours. I was decent on strength-based overhangs, but actually not firing on all cylinders for slab; normally it's the other way around.2 -
it doesn’t bother my shoulders. It does hit the rear delts a bit more for me. It’s very similar to a seal row. Love them for the mid-upper back.
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40 minute walk, 25 minute swim followed by 20 minutes in the sauna.
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Above is a good thing to try, as long as it can be done without significant pain.
If you can get your doctor to refer you for physical therapy, that would also be a good thing. Any joint can hurt for a variety of reasons. In my experience - at age 69, BTW - the physical therapy people are very good at figuring out why a pain is occurring, and identifying exercises to remedy the specific problem Sometimes the underlying cause isn't even anything about the area where the pain is, but a tightness or imbalance in another area that affects posture or gait in a way that causes the pain in the area where the pain occurs.
I had knee pain at about the same time as one of my similar age workout buddies. The way we described our subjective pain to each other, it was similar. We saw the same orthopedic doctor to start. We each got completely different diagnoses, went on to get different medical treatments, and when referred to physical therapy each got different assessments and exercises . . . but we both saw improvements from the medical treatments and physical therapy. Bodies can be weird.
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This morning workout is going to be a 6 mile run. Stretching and Foam rolling.
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Lower #2
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10 w/5s negatives
1A Pulldown 3x10 w/5s hold at bottom
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 secIn anticipation of my change in routine next month, I decided to try out the 5 sec hold at the bottom of the 1A Pulldown. Glad I knocked off about 30% of the weight; even then I was barely eeking out the final reps!
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Today is going to be a cardio day. Elliptical and stationary bike. Foam rolling and stretching.
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cardio day for me.
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Don't be shy! What kind of cardio are you doing?
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Yesterday's workout: 2 min warmup on the Helix Trainer; 34 min on the exercise bike; 15 min calisthenics (bird dogs, candlesticks, lunges, hip thrusts, plank-to-downward dog, etc). I had to wait for the machine for inner and outer thighs because it got a lot of traffic, did it last out of everything, and like a dodo probably strained a muscle.
This morning: 15 min. walk with the dog, put her back in the house, then ran 3.1 miles in 35 minutes, feeling that strained muscle from yesterday. Finished with 12 min. of walking and 10 min stretching. I think I'll try an ice pack for a bit.
Tomorrow: actual rest day, not an active rest day.
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Leg Day
Squats 4x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s2
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