What Was Your Work Out Today?
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No serious exercise today, but after getting everyone else launched at open rowing - where we had more participants than usual tonight - I got in my racing single for the first time this year, and rowed a little micro-circuit until the rest of the group was finishing their longer rows. It was probably only a kilometer, but the flat water tonight was just too lovely to skip.
I didn't swim. 😆😉
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Today workout is a 6 mile run. Stretching and foam rolling.
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Cardio (Warmup): Jogging, 1 mile
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 2x10s2 -
850 meters swimming, about 30 minutes.
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More rowing, 3 seat of the quad, nothing fancy, the usual just under 7k. About one-third of the time zone 3, remainder below.
Physical therapy appointment later, but just Graston technique and dry needling, no actual exercise. Last week's dry needling seemed to help quite a bit. PT says repeat treatments may add up to even more improvement. I'm hoping, but we'll see. Assuming we can get the pain backed down, we'll resume working on improving (balancing) strength again.
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Today's workout was a 6 mile run on the treadmill. Stretching and foam rolling
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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 minutes2 -
REST!
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77 minutes of outdoor biking = 15 miles; a coffee shop stop at mile 12.5. A peaceful, sunny Saturday morning, perfect for riding.
I noticed at the high school football game last night that my shins / lower legs hurt. Could it be shin splints? I came home from the game and iced both legs down for 30 minutes and it seemed to help, but now they're hurting again. I may need to take an extra rest day this week or skip my longer run or both.
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19 miles LSD run, with a focus on heart rate training for two of the ladies in our group... they casually mentioned last week that our runs have them hanging out in the threshold range for the entire distance 😳 We're a week out from tapering, so not enough time to do full blown heart rate training, but we set a goal of keeping them in the 150s and lower. Definitely slowed the pace down, but gives a great opportunity to work some different muscle groups and improve my own heart rate even more.
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Today's workout was a chest and back day.
3 sets 10 reps each
Cable fly
Cable row
Incline bench
Cable Incline row
DB bench press
Decline BD row
12 min on elliptical
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Easy 3 mile run with my kids today... one running, one in the stroller.
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Yesterday's coached row canceled (by me) in honest anticipation of thunderstorms that ultimately didn't happen. I guess that's a rest day?
Today, a community dragon boat racing event. A company brings in the boats and rudder-people, runs the event. It's a fund-raiser for the metro area's women's center. Thirteen teams this year, only about two of which are teams that practice/race routinely.
As exercise activity, this is a pretty odd thing. I was part of an all-women team, most of whom don't know/see each other outside of the event. It's 20 people and a drummer (a coxswain-like role without the steering responsibility). The women are a wide spectrum of ages - I suspect I hold down our team's senior end at 69 - and fitness levels from hardly any to gym/run regulars (and 4 of us rowers).
The races are a mere 200m, take barely over one minute, but are pretty much all-out intensity. We did a practice piece, 2 heats, and a final.
Having had a late-ish night last night at a surprise birthday party for the university women's rowing head coach (who taught me to row in my 40s), eating All The Things there and ditto today, up at zero-dark-thirty for today's event, l have to admit I'm wiped out. Got home, collapsed into a nap. Garmin says my body battery is at 8 out of 100 now. 😆 Has it ever been that low before? Can't recall.
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Active rest day (is that a thing?). I hear people talking about it on here. Anyway, I didn't do any workouts as such but took two walks, 30ish minutes total.
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Rest day Monday
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I went caving on Saturday. It was good; we did an exchange trip at Lost Johns. We rugged and descended one route; another team rigged and descended the other.
We met up in the middle, then we went up and de rigged their side, and they went up our side. Fun trip; the rope work was pretty straightforward.
On Sunday, only three of us wanted to cave. So I led a trip down Notts 2, a very pretty cave. Then the drive back took 7 hours, as the traffic was bad.
I only took one photo, the view from Leck Fell to Morecambe Bay.
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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 2x10s2 -
The front of my left leg muscle that starts hurting when I'm stressed started hurting yesterday.
3 min warmup on the Helix, then I jogged 24 min on the treadmill, mostly 5.2 mph after going 4.6-4.7 mph for the first 5 minutes. Only 30 sec. at 6 mph, the last 10 min at 5.6-5.8.
Then 10 minutes of walking on the treadmill to cool down, plus a couple other short walks outside.
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Slept 12-13 hours last night, admittedly somewhat intermittently, but feeling pretty normal this morning. Back to usual activity, too, rowing just under 7k in bow of the double with one of the guys while his wife rowed a single. Just a nice easy-pace row, 7' of zone 3, remainder below.
Open rowing tonight, but mostly sat on the dock in a lawn chair. 😉😆
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I don't know which part of your day I like better: the 12-13 hours of sleep or the evening in a lawn chair!
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Today's workout is a 4 mile run on the treadmill. Stretching and foam rolling.
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7 miles of speedwork with some hills thrown in last night. Jam packed day today, so no structured workout planned. Might squeeze some resistance band work into the day in my office, though.
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Slept through my alarm this morning, awoke to sunshine in my eyes. Guess my body needed an extra two hours sleep more than it needed a workout.
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5 miles on the bike at first light. Later, 2.75 miles on the stationary bike and 20 minutes of strength/conditioning at the gym. Also three short walks, probably 25 minutes total.
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I went climbing on Monday. I concentrated on overhangs, and got pumped quite quickly, so the gravity increased.
I did 10 miles walk and a 1 km swim yesterday, with a post swim sauna.
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Today workout is Shoulders and ABs.
3x10s
Rear delts
Lateral delts
Shoulder press
Front delts
Shrugs
Hanging leg raises
Lateral axe swings
Rope cable crunch
Oblique crunch
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Shoulder coming along… Still only pressing on the left side.
Press - 2x5x24k (left side)
Dead Hang - 2x30 seconds
Snatch - 2x5x24k (left side)
Squat - 2x5x24k (kettlebell racked on left side only)
Farmer Walk - 2x2x32k
Plank - 2x30 seconds
1 mile walk…
5 days per week…
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825 meter swim in 31 minutes.
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Walked 7.2 trail miles today at a 2.8 mph pace, hopefully my speed will pick up a little when I drop a few pounds.
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