What Was Your Work Out Today?

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Replies

  • AnnPT77
    AnnPT77 Posts: 37,977 Community Helper
    https://community.myfitnesspal.com/en/discussion/comment/48745510#Comment_48745510

    @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!

  • DiscusTank5
    DiscusTank5 Posts: 942 Member
    https://community.myfitnesspal.com/en/discussion/comment/48746023#Comment_48746023

    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.

  • chaney3000
    chaney3000 Posts: 496 Member

    Taking a rest day today. Enjoy Labor Day everyone

  • nossmf
    nossmf Posts: 15,432 Member

    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 2x10s

  • kmp9881
    kmp9881 Posts: 74 Member

    6 mile recovery run at an easy pace today. Some stretching and rolling planned for later.

  • AnnPT77
    AnnPT77 Posts: 37,977 Community Helper

    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.

  • chaney3000
    chaney3000 Posts: 496 Member

    Today's workout is a 4 mile run. Got some new shoes and I'm ready to break them in

  • nossmf
    nossmf Posts: 15,432 Member

    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 2x90s

  • drmwc
    drmwc Posts: 1,171 Member

    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.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    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.

  • kmp9881
    kmp9881 Posts: 74 Member

    Had a 9 mile run planned, but only had time for 6 today. Did a tempo run and pushed the 9er to tomorrow.

  • AnnPT77
    AnnPT77 Posts: 37,977 Community Helper

    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.

  • chaney3000
    chaney3000 Posts: 496 Member

    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

  • MicheinMA
    MicheinMA Posts: 11 Member

    Took an early morning TRX class. Kicked my butt!

  • DiscusTank5
    DiscusTank5 Posts: 942 Member
    https://community.myfitnesspal.com/en/discussion/comment/48749300#Comment_48749300

    That should have read 15 reps biceps curls with 15# weights, not 152 reps! I'm not that hard core. :)

  • nossmf
    nossmf Posts: 15,432 Member

    Was about to make a snarky comment about that…lol

  • nossmf
    nossmf Posts: 15,432 Member

    Cardio: Interval run/walk, 30 min

    Strength: Resistance Bands (all done 3x10)

    Pull Apart
    Shoulder Internal Rotation
    Shoulder External Rotation
    Shoulder Flexion
    Banded Lateral Walk

    Analysis: 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…?
  • drmwc
    drmwc Posts: 1,171 Member

    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.

  • kmp9881
    kmp9881 Posts: 74 Member

    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.

  • AnnPT77
    AnnPT77 Posts: 37,977 Community Helper

    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.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    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.

  • chaney3000
    chaney3000 Posts: 496 Member

    Today's workout is a leg day.

    Leg press

    Calf raises

    Hamstring curls

    Glute kick backs

    Abductor/Adductor

    Quad extensions

  • mar_sbar
    mar_sbar Posts: 196 Member

    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

  • nossmf
    nossmf Posts: 15,432 Member

    Treadmill - 1 hr, 14% incline, 3.0 mph

  • J72FIT
    J72FIT Posts: 6,090 Member

    Have an "Iron Cardio" session planned later today.

    30 sets of 1 clean, 1 press and 1 squat with a pair of 24kg kettlebells….

  • drmwc
    drmwc Posts: 1,171 Member

    Lifting: barbell squat, military overhead press and deadlift.

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    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.

  • chaney3000
    chaney3000 Posts: 496 Member

    Today's workout is going to be a cardio day.

  • nossmf
    nossmf Posts: 15,432 Member

    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 2x10s

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    500 m. swim, 22.5 minutes.

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