What Was Your Work Out Today?
Replies
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Tuesday
Lifting, hangboarding, and some shoulder mobility stuff
Wednesday
Quick climb; less than an hour as I went to a comedy night afterwards. It was decent; I actually got everything I tried (so maybe I should have tried harder). One V4.2 -
I thought by "decent" you were commenting on the comedy night at first!
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Today: 30 minutes on the hotel treadmill, half running, half walking (and part of the walking half at a 5% incline). Then 10 minutes calisthenics and foam rolling. Wow! The hotel weight room's foam roller had a lot more "give" than mine at home. I can actually see why people would want to do this regularly.
Also I'm staying at a different hotel from the one hosting the conference so that's giving me extra steps to do. No car, either, but the downtown here is very safe and walkable.
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This morning workout is going to be a 6 mile run, stationary bike, stretching and foam rolling.
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Will be Upper #2 for me today.
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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
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec2 -
Dog tired after a busy day yesterday that was topped off with working at the open rowing session. Therefore, kept the planned stationary bike 63' easy in order to get through it (after post 9:30PM start): 88W average, theoretically 15.61 miles at 14.7mph, and ridiculously 82% zone 3 because I guess that's what happens if tired?
Then my power went out at midnight - huge storm, tornado warnings. Had hoped to row this morning, but complications of power outage prevented.
Power's still out, 17 hours later. But I'm not there: On the road to Indianapolis.
No workouts for a few days - traveling and watching Big 10 rowing championships instead, probably lots of walking but not much else.
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30 minutes of walking from the hotel to Sioux Falls park and back today in between conference sessions.
Also 25 minutes of swimming --inside! It is 41 F here in South Dakota.
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Full body:
Incline bench press, dumbbell straight leg deadlift, overhead press, dumbbell rows, Bulgarian split squats, and goblet squat.
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Leg Day
Squats 4x10
Deadlifts 5x5
Hack Squat 4x10
Machine Glute Raise 3x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s
Stretching 10 minutesRather disconcerting to step into the gym and half the equipment has been relocated. Turns out it was to make room for some new equipment (along with replacing a few older pieces with newer versions). We already had a hack squat and machine glute raise, but I figured I'd give the new versions a try anyway. The old hack squat looked like a Pacman with a pivot point; this one is an angled sled. The old glute raise had you lay on a sled which pivoted with your motion; this one there's a curved pad in your lower back, a leather belt which goes across the waist, and only the weights go up and down with the lifter's hips. I think I like these new versions more, but not sure if I'll keep them as part of the workout going forward.
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Today's workout was elliptical and stationary bike. Foam rolling and stretching.
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Today's workout is going to be a 8 mile run, stationary bike, stretching and foam rolling.
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Saturday
Scuba diving. The forklift that launches our boat was broken, so we're did a couple of shore dives instead. They were lovely; 12 metre max, so shallow; 1 hour each. We saw 2 octopus, many cuttlefish, and a dogfish.
Sunday
We went to Swanage pier for more shore diving, but the visibility was terrible so we abandoned the plan.
I went climbing for 2 hours when I got home, and ok but not outstanding session.3 -
Well today is rest day Monday.
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My training can look pretty boring when viewed from day to day so here is what I'm up to for the next 4 weeks…
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this will be my workout today.
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Upper Body, BB Day
Bench Press 5x5
BB Row 5x5
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 4x10,15,20,25
Cable Pushdown 4x10,15,20,25
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s1 -
Upper body:
Incline dumbbell bench press, dumbbell overhead press, dumbbell rows, lateral shoulder raise, hammer curls
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After my conference in Sioux Falls ended I drove across South Dakota to Rapid City. It's been an active vacation for sure.
Today I swam 24 min in the hotel pool, hiked almost 4 miles across the Wind Cave Canyon trail in Wind Cave National Park (750 calorie burn), then found Hot Spring, SD, and Evan's Plunge, a spring fed pool in a warehouse, basically. But the sauna and hot tub were perfect. Not exercise, but my outing to North America's largest mammoth site--also in Hot Spring--rounded out my day.
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TodToday's workout was Shoulders and ABs.
Elliptical warm up
Rear delt machine 3x10
Lateral delts Cable pull 5x10
Shrugs 2x20
Front Delts Cable pull 3x10
Arnold press 3x10
Cable pull downs crunch 3x20
Lateral Cable axe pulls/swing 3x10
Leg raises 3x15
Weighted oblique crunch 3x15
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Leg day:
Deadlift, leg extensions, sitting calf raise, goblet squat, machine crunch, and straight leg dumbbell deadlift
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leg day #1 for me today
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Yesterday, Monday, I rowed a recreational single in the morning - first time this season in a single, and water still cold, so a conservative (more stable) boat choice. 6748m, little over half of it zone 3. Supervised open rowing in the evening, so helped carry several boats but didn't row again myself.
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Treadmill - 1 hr, 3.0 mph, 12% incline
Wife and I were discussing financial budgeting while we try to pay off some medical bills which finally caught up to us from a couple years ago. One of the expenses looking to let go is my gym membership, since I have access to the military gym with my work. Not ideal, not convenient, but doable. But now I'm going to have to take stock of the equipment they have and plan a routine around what's available, which if memory serves is less than my current gym.
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Climbing.
I went backwards on one of my main projects (a v4 where I was always getting to the final move last week; this week I fell off the penultimate other than that.) But I did well on the other climbs, so overall it was pretty good, getting three v4s and doing well on a v5.3 -
Today's workout is going to be a 6 mile run, stretching and foam rolling.
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Wife's car is in the shop so she took mine to work. Took an uber to work and will walk home. 4.25 miles.
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A free gym is a great option! (Ask me how I know.) I have confidence you'll figure out ways to keep up your current level of strength.
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Yesterday before flying home, I returned to The Badlands and attempted the Castle Trail but the wind chill was too much. Also, I'm definitely a "marked trail" kind of hiker, not a back country one. Yet.
Next I did the easy Fossil Trail on a boardwalk, and with rain coming in spurts, that was enough (40 min all together). I hope to come back to this area some day. Yellowstone is on my bucket list.
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Steady state cardio 3mph for 45 mins.
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