What Was Your Work Out Today?
Replies
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A 45 min bike ride with stops at the gym for strength and conditioning (26 min) and stretches (10 min), and my fav coffee shop. 8.3 miles total on the bike.
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Yesterday I ran a mile and walked for 20 minutes early on, then hiked with hubs for 1.5 hours midday. Maybe I under-fueled, maybe I'm still not recovered fully from the 5K on Saturday, but I started feeling badly in the middle of it and stopping to eat a protein bar didn't help that much. I was tripping a lot and it didn't help that we were off trail and at a 25-50% incline some of the time.
It wasn't until we got back to the car and I ate a second protein bar that I felt better.
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Did full body this morning.
Leg extension
Cable fly
Seated calf raise
Hammer curl
Dumbbell overhead press
Dumbbell Romanian deadlift
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Today workout is going to be a 4-6 mile run. Depends on how much time I have this morning. Its getting colder here so its the awkward time where I go to figure out how much layering I need for these early morning runs. I usually go with anything in the 40s is long sleeve and shorts. Below 40s I add tights and gloves to it. Below 30s, I add a skully or a head/ear wrap.
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That's great you are riding your bike to the gym. I walk to/from the gym. I see it as a great warm-up and cool-down.
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Boy you folks are doing WAY more than me! I feel so inadequate reading these… (insert sad face emoji here)
Pullups are hard, so I separate them onto a separate day from my "normal" full body workout. So today was:
Pull-ups (3 sets), burpees (3 sets), core work/obliques (3 sets), treadmill run/walk intervals
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Tuesday:
Cardio (Warmup): Jogging, 1 mi
Strength: Pull Day
BB Row 5x5
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
Preacher Curl 4x10, 15, 20, 252 -
I've been active, but crap at logging.
I went climbing today. It was fun. I got two v5s, technically making it my best ever session. At least one of them was feather bagged, though (the opposite of sandbagged).
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Monday, rowed bow in a double in the morning, the usual just under 7k, pretty even mix of zones 1, 2 and 3. Went to open rowing in the evening, but just carried boats, didn't row (partly because eyes were still dilated from an eye doctor appointment).
Tuesday weather was rainy and cold, so the breast cancer survivors team did a rowing machine workout indoors. We did about a 20-minute warm-up with some easy rowing and some pause drills. After that, there was a series of pieces with 3' rests between, starting at a 6' piece, and dropping a minute on each successive piece, so 6', 5', 4' etc. all the way down to 1'. I chose to push fairly hard on this, and despite the long 3' rests between, got a good mix including quite a bit of zone 3 & 4, but only 44 seconds in zone 5. 😆
Wrapup was post-row stretching, not rowing, but I forgot to stop the workout on my watch until after stretching.
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Orange Theory class after a 2 mile walk with pups!
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Today workout is a 4 mile run on the treadmill. Stretching and foam rolling
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Today is a lazy day. Just a two mile walk, 200 crunches, and 50 push-ups.
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Today is a rest day after yesterday's 5 mile run on the treadmill.
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@amfood16 I worry about falling on the treadmill too! I will typically put it at incline of 10 and set my pace as a fast walk rather than a run.
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Interfering, not-asked-for comment:
Feeling bad in the middle of a workout might respond better to quick carbs (sugar) than to a protein bar. At one point, I had some sour apple lollipops with a tootsie-roll center that were excellent for me in cases like that. A real-sugar sports drink has helped sometimes, too. If I'm doing something long/strenuous, I often bring along some shelf-stable thing that has a good jolt of sugar in it, just in case.
Protein bar might have an effect, but protein or fiber can delay the sugar's impact.
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That's good. I could switch to Body Armor's sugary version rather than the "lyte" one I usually get.
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So what's the difference? I'm always intrigued with your climbing posts, @drmwc: so different from any of the activities I do.
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Yesterday's 500 m. swim was hard (18 min). I couldn't go as far or as fast as usual. (See previous post about a hard hike on Monday. This was more of the same.)
Today: 5 miles (20 min) on the stationary bike, then 12 min. strength / conditioning. I had an appt. for a flu shot so had to cut my session short. Given my lackluster workouts earlier this week, maybe that's for the best.
I'm going to write a more detailed post on Niner buff's "TLFC" thread in a bit.
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Went back to the gym with my teen tonight for 24 min elliptical and 15 min of squats, incline sit-ups, stretches, and the rowing machine.
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There a many different ways of grading the difficulty of a climb. The two most common for bouldering in the UK are:
- The Font scale (normally "f" for Font, then a letter and a number e.g. F6b). The higher the letter and the higher the number, the harder the climb is. 7a is harder than 6c, the number trumps the letter.
- The Vermin scale. This is the letter "v" followed by a number e.g. V2. The higher the number, the harder the climb. I usually use this system, you can roughly convert between the two e.g.
Easy climbs start at v0 and the difficulty goes up to v17. V17 is ultra-elite; only a handful of people have done this grade. This is Will Bosi sending Burden of Dreams, his strength and technique is unbelievable:
The setter for an indoor climb, or the first person to send it outdoors, sets the grade. It is very subjective and not particularly scientific. (You can look at risk, complexity and intensity to try to understand the overall difficulty.)
Some areas tend to sandbag the climbs (e.g. UK outdoor climbing). If the "real"grade is v7, it may get called v4, for example.
The gym I was in did the opposite; the first v5 I got was probably (IMO) a hard v3 or easy v4. The next one was probably a 4.
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I lifted yesterday, and got in around 17k steps as well. I did OHP, squat and deadlift, not particularly heavy on any; all for three sets of 5. (Squat was about 1.2* bodyweight; deadlift 1.5; OHP lol what.)
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Official diagnosis, partial tear (50% thickness) rotator cuff. Monday I follow up with the ortho and then set up some PT to see if I can avoid surgery…
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Will be hoping for good results for you, @J72FIT. Just by way of a positive case study, one of my rowing buddies - a 79 y/o woman who's been active for years - had a rotator cuff tear earlier this year and has seen major improvment with PT. She's back to rowing and even lifting heavy boats overhead.
I know the severity of the tears and lots of personal details make a difference, but I hope and believe you'll find a course that gives you improvement.
Best wishes.
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Cardio (Warmup): Treadmill, 20 min
Strength: Upper Body
Machine Decline Press «superset» Cable Row 4x10
Pulldown (Wide, Narrow, Reverse, Neutral) 4x10 «superset» Decline Pushups 4x25
Face Pull «superset» Cable Lateral Raise 3x10
Seated Reclined DB Front Raise «superset» DB Shrugs 3x10
Preacher Curl 4x10, 15, 20, 253 -
Today workout was a leg day. Did another home workout. Switched it up to keep the body confused.
40 sec work, 20 sec ASMRAP, 30sec rest
Quad 3 exercises per leg
Calves 3 exercises per leg
Glute/Hamstring 3 exercises per leg
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@J72FIT I had a Rotator cuff tear, went through 12 weeks of PT and it still ached at night. Went through the surgery and SO GLAD I did it. 100% improvement. I watched a bunch of youtube videos on how to recover from RCT surgery which helped immensely. Wishing you the best!
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Cardio Warmup: Jogging (20 minutes)
Strength: Lower Body Day
Squat 4x10
Hack Squat 3x20
Rack Pull5x52x5
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x20
Stretching 15 minutesGuess it was heavy day at the gym, as the guy next to me was doing BB shrugs with twice the weight I was squatting, and a lady was doing leg presses with three times her body weight. I didn't let it impact what weight I was using, which proved to be a good thing when I tweaked my lower back with my second set of rack pulls. I immediately stopped that exercise, debated calling it a day completely, but my remaining exercises were all machines without any lower back bracing required, so I finished things off and hit the hot tub for a good long soak. Will see how I'm feeling come Monday whether I lift or not, but am thinking I'm overdue for a week away from the weights anyway, so I may take this as a sign to take the week.
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That was an impressive feat. Thanks for the video!
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Yesterday: a 2 mile treadmill run (5.5-6.3 mph pace), 13 min rowing machine. 10 push-ups (7 with my braid touching the mat, the last 3 not quite that far down). Stretches on the mat, then a guy came in and stared in an obvious way. That's always a signal to bring the workout to an end.
Today: rain, so 10 miles /40 minutes on the exercise bike. I'm getting a little faster.
Then 25-30 min strength and conditioning: 7 pull-ups with the biggest strap my gym has, incline bench sit-ups, squats, a bridge, hip thrusts, a dead hang, other mat work.
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Annoyingly cold/windy/rainy weather lately, so lots of cancelled rowing. End of season is very near, seems like . . . cue the regular annual denial and underperformance until I get so moody I feel compelled to shift into Winter mode.
Tonight, we had a Halloween row in the evening. It was supposed to be a social hour and barge row, but we didn't have enough people to make the barge workable, so four of us took out a quad. I was in 2 seat, we rowed about 6.9k, more zone 3 for me than anything else, but around 12' zone 4 in the mix.
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Rest day
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