What Was Your Work Out Today?
Replies
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@DiscusTank5, congratulations! That's a wonderful accomplishment. I hope you're very proud of yourself, because you definitely should be. You've worked hard for this.
3mph up on the bike in just a couple months: So great.
And 5th of 17 in age group in your triathlon, especially with some of the speed bumps you've had in your life/health relatively recently: Outstanding!
Sending virtual happy-hugs your way!
3 -
Thanks so much! One point: I was 5th in my age/ gender for the run portion only.
Pretty sure I came in in the bottom third on the swim and bike. But I am happy with my improved bike fitness. Wish the swim had gone to plan, but there's always next season.
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Taking a rest day today. Enjoy Labor Day everyone
3 -
Cardio (Warmup): 10m jog
Strength: Push Day
Bench Press 5x3
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s1 -
6 mile recovery run at an easy pace today. Some stretching and rolling planned for later.
3 -
Guess what, more rowing! 3 seat in the quad, mostly working on trying to sync with a boat that wasn't always syncing, and trying to splash the person bow-ward of me less with my backsplash. 🙄
It was a practically perfect day, cool but not cold, sunny, minimal breeze, flat water. We rowed the usual just under 7k, bridge to bridge circuit. For me 28% of the time zone 3, remainder below - pretty mocerate.
Tonight, open rowing but lightly attended so I mostly sat in a lawn chair on the dock, enjoying a beautiful calm evening on the river, sunny, mid-70s F.
Need to do a few PT exercises before bed. Knees are still a significant problem, but maybe improving a little. I can maybe walk a little better first thing in the morning without grabbing for walls. I can't really totally figure out what makes them better and worse, TBH.
2 -
Today's workout is a 4 mile run. Got some new shoes and I'm ready to break them in
4 -
Cardio (Warmup): Jogging, 10 min
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s2 -
Yesterday I climbed, sort of. Gravity was unusually high, so it want my greatest effort.
Today was my rest day; I swam 500 metres only and walked 5 miles; so it was close to a proper rest for a change.
3 -
I probably overdid it today. My 16 year old says I do every day though. Ha!
First thing: 4 miles of biking outdoors (20 min), 10 min walk with the dog.
Mid-afternoon: 5 miles (22 min) exercise bike, immediately followed by 25-30 min of strength / conditioning. (My watch didn't start when I thought it had.) Two sets: 152 biceps curls with 15# dumbbells, 12 lat raises, 15-16 incline bench sit-ups, 15 squats with 12, then 15 lb kettlebell, 12 skullcrushers with 20# dumbbell. Lunges in between some sets. Also two sets of 45 sec wall sits.
18-20 min or so walking across campus.
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Had a 9 mile run planned, but only had time for 6 today. Did a tempo run and pushed the 9er to tomorrow.
3 -
Breast cancer survivors rowing team, 5 seat/starboard side in the barge. Only about 4k, but that thing is big and slow - moving time was about the same as it takes for my typical 7k rows in regular rowing shells with the community club.
Quite a few pause drills and one-stroke pieces because we had more totally new people plus several of the relatively new ones. There was a good bit of continuous rowing, too. Extra fun tonight, because several of the university varsity women rowers rowed in with us to fill all the seats in the barge.
4 -
Today's workout is going to be Biceps and triceps.
Curls
Cable triceps pull downs
Cable curls
Dips
Easy bar Curls
Preacher Curls
Reverse grip Curls
Overhead Cable extensions
Skull crushers
4 -
Took an early morning TRX class. Kicked my butt!
4 -
That should have read 15 reps biceps curls with 15# weights, not 152 reps! I'm not that hard core. :)
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Was about to make a snarky comment about that…lol
1 -
Cardio: Interval run/walk, 30 min
Strength: Resistance Bands (all done 3x10)
Pull Apart
Shoulder Internal Rotation
Shoulder External Rotation
Shoulder Flexion
Banded Lateral WalkAnalysis: To meet a couple challenges from the MFP HP group I joined, I gave up one steady-state cardio day for a couple alternative workouts, one using bands to focus on oft-neglected stabilizer muscles, and an interval-based speed workout on the treadmill, alternating one minute of running with one minute of fast-paced walking. Three observations from the latter:
- Between the cardio base I've developed over the last year, plus losing a bunch of weight, it felt GREAT to be able to actually stretch the legs and not just jog but RUN like my younger days!
- It was also more than a little humbling, realizing the speed of my "run" intervals is a pace I used to be able to maintain as a steady-state for an entire 5k.
- Don't say it out loud, but my old teenage dream of completing a marathon, a dream I thought long dead, has suddenly been resurrected. Not sure I can commit the time needed for training for a marathon (especially when I don't want to give up my lifting), but a half…?
4 -
I went climbing. It was really good fun. Gravity compensated for Monday; on Monday it was way higher than 9.8 m/s^2; today it was way lower.
I got loads of v4s, including 2 flashes; and a v5. It was my first v5 for a few months.
3 -
9 mile run tonight... looking forward to a couple rest days! This week and next week will be peak weekday mileage for marathon training before we hit our longest run and start tapering.
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I'm sure you can guess pretty close: Rowed 3 seat in the quad, the standard bridge to bridge so somewhat under 7k, very moderate, around 10' in zone 3, remainder below.
One of our new rowers - who is rowing very well for one so new - was in stroke seat in front of me. I was encouraging her to work on feeling the water before starting the slide part of the drive phase, so I worked on that myself, too.
If the seat wheels start turning on the drive before the oar blades grab the water, some leg power is wasted. Done correctly, one can feel the bodyweight rise a little from the seat via suspension between oar handles and foot plate. Ideally, that suspension persists all the way through the drive so that both muscle power and bodyweight are prying the boat through the water.
3 -
A 25 min run outside at an easy (ie, 5-5.2 mph) pace; 6 min total Helix Trainer as warm-up and cool down. Also about 40 minutes of walking shorter segments at different points during the day.
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Today's workout is a leg day.
Leg press
Calf raises
Hamstring curls
Glute kick backs
Abductor/Adductor
Quad extensions
3 -
Full body workout while letting my elbow heal. It's tough, but I'm just happy to still be able to do some kind of regular lifting.
Dumbbell incline bench press
Dumbbell straight leg deadlift
Dumbbell overhead press
Goblet squat
Hammer curl
Dumbbell row
Seated leg press
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Treadmill - 1 hr, 14% incline, 3.0 mph
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Have an "Iron Cardio" session planned later today.
30 sets of 1 clean, 1 press and 1 squat with a pair of 24kg kettlebells….
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Lifting: barbell squat, military overhead press and deadlift.
3 -
Today was very similar to Tuesday's workout: early AM bike ride, 25 minutes, then an afternoon gym session with 17 min exercise bike and 25 min or so strength / conditioning, 2 sets (dead hangs, biceps curls, 1 set skullcrushers from a prone position, and two sets 20# medicine ball throws with pylometric jumps, triceps pulls from a mat with a resistance band, stretches on the mat, a 60 sec boat hold). And lunges here and there.
2 -
Today's workout is going to be a cardio day.
2 -
Cardio (Warmup): Jogging, 10 minutes
Strength: Upper Body
DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s1 -
500 m. swim, 22.5 minutes.
2
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