What Was Your Work Out Today?

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  • chaney3000
    chaney3000 Posts: 517 Member

    So yesterday I got in a run for 6 miles instead of the elliptical and stationary bike.

    Today's workout is going to be chest and back.

  • BigDfromNJ
    BigDfromNJ Posts: 136 Member

    1 hr zumba class

  • nossmf
    nossmf Posts: 15,647 Member

    Cardio Warmup: Jogging (One mile)

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    79 minutes of biking this morning, 15 miles total, broken up by an hour stop at my local coffee shop at mile 12.6.

    Rest day tomorrow.

    The weather looks great, so my plan for this next week is as follows:

    M swim + shorter run

    T bike+ strength

    W run

    Th bike + strength

    F swim

    S longer bike ride

    S rest

  • AnnPT77
    AnnPT77 Posts: 38,196 Community Helper

    Whole lotta rowing, both morning and evening sessions, adding up to twice as much as I usually row in a day, plus.

    Morning, 8.6k coached row. I was in stroke seat of a double, out with other boats that were all university club rowers. Some of the session was drills, but there was a 16' near-race-intensity piece with a rating (spm) bump at 4' intervals, 18-20-22-24. Ended up with 3' zone 5, 15' zone 4, remainder below. I'm fortunate to have a tested HRmax to work off from, even though it's a few years since it was tested. If I believed the standard 220 minus age estimate, I'd seriously undertrain. Around 15' of this row was above that, 11' of it continuous, and it was manageable, just tiring. Felt good.

    Tonight, another full moon row, longer than usual, around 6k. This was very relaxed, nothing above zone 2. I was in starboard stroke seat. Then snack potluck 😋 and social time.

  • chaney3000
    chaney3000 Posts: 517 Member

    Rest day for me today. Well, got a lot of work to do at the house finishing this shop build so not really rest but no gym work today. 😅

  • BigDfromNJ
    BigDfromNJ Posts: 136 Member

    hitting the gym: weight training today.

  • kmp9881
    kmp9881 Posts: 82 Member

    18 mile run today with marathon repeats for 10 in the middle. Followed it up with a 2.5 mile (very slow) walk with the family and some deep stretching afterward.

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    Rest day today . . . But I got in a 10 min bike ride in the morning (a quick errand to the grocery store)and a 90 minute walk this evening (while on a phone call with a friend).

  • chaney3000
    chaney3000 Posts: 517 Member

    Well, today is going to be my scheduled rest day. Yesterday was work work. Up and down ladders, carrying lumber, cutting, drilling, running framing nailer.

  • kmp9881
    kmp9881 Posts: 82 Member

    Going to try to squeeze in 7 this evening between work and kids activities.

  • nossmf
    nossmf Posts: 15,647 Member

    Cardio (Warmup): One mile jog

    Strength: Push Day

    Bench Press 5x5
    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

  • drmwc
    drmwc Posts: 1,180 Member

    Saturday
    I aimed to go caving, but Joe was ill so I had a random weekend instead. I went climbing for 3 hours, it was fun. I was in firm.

    Sunday
    Babs, her sister and I went to the beach. They chilled on the beach while I ran around like a hyperactive squirrel on speed. My longest swim was about 40 minutes; it was cold but nowhere near hypothermic.

    Monday
    Climbing, 2 hours. I was good, gravity was low.

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    18 min pool swim, moderate pace, then an immediate 23 min run outdoors, 5.7 mph pace. And then 10 minutes of walking and some stretches.

    After one of these swim-run brick workouts, I reenter the gym to shower and wonder what the other patrons are thinking when they see me soaking wet and going inside.

  • BigDfromNJ
    BigDfromNJ Posts: 136 Member

    ran 3.5 miles today! Tomorrow hitting the gym for weight training.

  • AnnPT77
    AnnPT77 Posts: 38,196 Community Helper

    The usual, rowed just under 7k, 3 seat of the quad, chilly morning (40s F/around 7-8 C). Moderate pace, not far from even split between zones 1, 2, 3. Open rowing at night, but just boat-carrying and some boathouse chores, no rowing myself.

  • chaney3000
    chaney3000 Posts: 517 Member

    Going to rest up today. I actually had a cardio day yesterday. So moved my rest day to today

  • nossmf
    nossmf Posts: 15,647 Member

    Cardio (Warmup): Jogging, 1 mile

    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

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    5 mile bike ride this morning, 12.7 mph. 19 minutes on the stationary bike this afternoon, 14.5mph pace. Then 30 min strength and conditioning.

  • chaney3000
    chaney3000 Posts: 517 Member

    Today's workout is a 4 mile run on the treadmill. Stretching and foam rolling

  • BigDfromNJ
    BigDfromNJ Posts: 136 Member

    Headed out with the dogs hiking today! Gorgeous weather!

  • mtaratoot
    mtaratoot Posts: 14,944 Spam Moderator

    Sunday: Went for a gravel bike ride with the club
    Monday: Went to the aquarium for my dive volunteer shift
    Tuesday: Went to the coast to take seniors kayaking from a lake down a river to the sea
    Today: Bicycling with a friend
    Tomorrow: Res
    Friday: Go take seniors paddleboarding

  • nossmf
    nossmf Posts: 15,647 Member

    Cardio: Running Day … Sprint Intervals 20m … 30m jog … 5 miles

  • AnnPT77
    AnnPT77 Posts: 38,196 Community Helper

    Tuesday, breast cancer survivors team rowing in the barge. I was port side stroke. Only around 2.8k because that sucker is slow. Pause and stroke progression drills, some continuous rowing both square blades and feathering (some of the newbies are struggling with feathering). Nothing above zone 2.

    Wednesday, today, around 7k in bow of the quad. I lead the boat through some technical focus drills, leading up to the catch and going to its immediate aftermath. This is usually 10 strokes with a specific focus, then some regular rowing to consolidate, then focusing on details of another thing for 10, more consolidating, etc. Individual focuses are things like relaxed hands, squaring up early, dropping the blades instead of yanking them in, catching with movement from the shoulder instead of opening the body, feeling the water before the drive starts, blahblahblah. I try to order the focus pieces so it's a sequence of things in the order they occur in the stroke, so we can string them together and be better.

    I got a few minutes of zone 3 in the process, but most of the row was zone 2 and below - moderate.

  • MaithiliBandarkar
    MaithiliBandarkar Posts: 1 Member

    Yoga focusing on upper body + 11k steps covering 8km

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    25 min. treadmill run, close to 6 mph (10 min / mile pace); 10 min. treadmill walk at 4-5% incline; 5 min. Helix Trainer to warm up and cool down; 25 min outdoor walking in three stages. And stretching!

  • kmp9881
    kmp9881 Posts: 82 Member

    10 mile run yesterday, with 3 on either side being speed intervals, 4 in the middle in zone 2 when a friend joined me for a bit.

    7 mile zone 2 run tonight. On track to hit 50 miles this week, and 45 planned for next week before tapering.

    126f0cd3a7db37188134c6b89f704917.jpg
  • nossmf
    nossmf Posts: 15,647 Member

    Treadmill - 1 hr, 15% incline, 3.0 mph

  • drmwc
    drmwc Posts: 1,180 Member

    I went climbing yesterday. I was average. It was good fun; 2 hour session.

    I went for a swim today. I got to the gym earlier than normal, so I did 2 km. It's the furthest I've swam for a few years.

  • DiscusTank5
    DiscusTank5 Posts: 980 Member

    A 5.26 mile bike ride at first light 25.5 min).

    Someone was using the only good exercise bike at the gym when I arrived this afternoon, so I did 13 min on the Elliptical Trainer(setting at 10) then 26 minutes of strength and conditioning: lost count on lat raises, 45 sec battle ropes, 60 sec planks, 15 incline bench sit-ups, 10 tricep pulls from a mat, 20 sec in bridge position, 20# medicine ball throws with pylometric jumps (12 reps), lunges.

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