What Was Your Work Out Today?
Replies
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Happy Veteran's Day everyone! I'm headed to the gym, going to jog on the treadmill today!
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Had a 4 miler planned for today, but somehow screwed up my lower back playing contortionist while putting my toddler to bed last night… Apparently the positions 20-year-old me could maintain for 1hr + are a no-go now that I'm pushing 40 🤣 Heat and rest of me today.
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One hour on the treadmill, 5.3 miles.
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30 min stationary bike; 21 min. strength / conditioning (left elbow is sore going on 3 weeks now so I've dropped my weights down to 10# for lat raises; probably will skip them entirely on Thurs); 25 min. walking outdoors, at various times.
The temps are starting to warm back up. The leaves have peaked here but plenty are still on the trees and soooo pretty.
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Yesterday, Monday, I fit in a short easy-pace stationary bike ride before my osteopath appointment: 33 minutes, 83W average, supposedly 8.07 miles at 14.2 mph, almost entirely zone 2.
Today, breast cancer survivor rowing team practice: Stretching, then an interval workout that was a pyramid in 2 senses: 5', 4', 3', 2', 1' pieces, going from 16spm on the first piece then increasing by 2 spm on each subsequent piece until 22spm on the 2' piece, then the 1' had no rate cap (I did 31 spm). The 1" piece wasn't repeated, then we went back down the same way, from 2' at 22 spm to 5' at 16spm. The last piece was at cool down intensity. There was a 2' rest interval between each timed piece.
The university rowers/coaches who coach us there sometimes push pace, so I've pretty much decided to push myself in these sessions and use them as my (usually) single high intensity workout of the week. Being old and slow, the splits are undramatic, but it gets my heart rate up. Ignoring the very slow cool-down 5' at the end, my pace varied from 2:37.8 on the first 5' piece to 2:05.5/500m on the 1' piece, with all but one of the others somewhere in the 2:20s.
Heart rate looked like this:
I'm reasonably happy with the drop from the high of 166bpm during the 1' piece to 110bpm in the 2' rest interval immediately following.
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Well, the last couple of days my workouts were in the room youtube cardio, HIIT, AB workouts.
30min sessions
30sec work, 15 sec rest
20sec x4 finisher no rest
Not too bad when you don't have a gym near by. But I think the weather is going to be warmer today so I might be able to get in a run outside
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Leg Day.. Yay..
Seated Leg extensions 4 x 10-12 (To Failure) super set with Seated Calves- Rest 60 - 90 sec
Squats 4 x 10 (failure) superset with Standing Calf Raises - Rest 2 minLeg Press 4 x 10 (failure) super set with Cable Crunch Abs. - Rest 2min
RDLs 4 x 6 superset with hanging leg raises - rest 2 min
45 min lowkey jog on treadmill.5 -
Cardio (Warmup):Â Treadmill Jog, 20 min
Strength (Upper 2):
Mac Decline Bench Press «superset» Cable Row 4x10
Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
Face Pull «superset» Cable Upright Row 3x15Abs:
Knee Ups 2x20 «superset» Plank 2x90 sec
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I never want my 24-yo body back, I was already well on my way to borderline obese and completely out of shape. My current 48-yo body blows 24-yo me out of the water!
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High Fitness Aerobics today, so much fun!
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Today's YouTube workout was an ABs session.
30 sec work
10 sec rest
Finisher
30 sec work x 4, no rest
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Headed to the gym for kettle ball workout.
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First day since messing up my back I was able to move around for more than a few minutes at a time, so my husband helped me get out and about to walk around (very slowly) for a while today since we had the day off together. Also helped me stay balanced during some standing/wall stretches. Had to actively work on engaging my TVA and relaxing... everything around my hips that wanted to lock up 😆.
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Had an intense full body workout this morning.
Incline dumbbell bench press: 3x10
Goblet squat: 3x12
Overhead press: 3x8
Dumbbell deadlift: 3x10
Chest flys: 3x12
Seated leg press: 2x12
Hammer curls: 3x10
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10 min rowing machine, 30 min strength and conditioning, 30 min outdoor biking.
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I think i will try and see if they have a day pass at this gym I found yesterday while out. And there is a 5K here tomorrow so I think I will sign up and get a run in for a medal. 😄
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Cardio (warmup):Â Treadmill jog, 20 min
Strength (Upper 3):
Bench Press 5x5
BB Row 5x5
Incline Bench Press «superset» Pullups 3x12
Seated DB Lat Raise «superset» Seated DB Rear Lat Raise 3x15
DB Shrugs 3x10
Preacher Curl 4x10, 15, 20, 25
Cable Pushdown 4x10, 15, 20, 25Abs
Machine crunches 3x15
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kmp9881 best wishes as you monitor your recovery
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27 min swim (700 meters) first thing. Also three outdoor walks with the dog, a friend, then my daughter for a total of 70 minutes.
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So I finally found the fitness center here. I was able to get in some Bicep/triceps work yesterday.
Got a 5K this morning 0900 start time.
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Mostly upper body with some leg work this morning.
Chin ups into leg raises, dips, deadlift, decline push ups, and dumbbell squats into overhead press.
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How'd your race go?
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A brick workout --of sorts -- today:
53 min biking, outdoors, for 10 miles and change, then 16 min running at a 10'22" pace. It was actually warm here, in November! Good triathlon weather.
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Race was pretty good. Great weather, temp was pleasant (60s w/a breeze off the Gulf) and it was a flat course. Haven't ran in a week so I didnt go too crazy. I wanted to use this race as a break back into my routine.
It was a small race, only like 50ish runners I think. I placed 2nd in my age group and 10th overall. Which isnt too bad since I wasn't pushing at all for this race.
The race was for the elementary school here so the money the got goes back to the kids. And winners all received these hand painted mini canvas art pieces (3in x3in) that the little kids created. It was kinda cool.
So for my workout today is going to be elliptical and stationary bike. Something no too crazy before I get on the road and drive back home.
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That sounds awesome. 10th overall -- nice work!
The Florida Gulf Coast is one of my favorite places in the world (grew up going to visit grandparents there).
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Rest day today, so just some walks around the neighborhood since the temps continue in the 70s.
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I seem to be lazy at logging at the moment.
Tuesday
Climbing, I was poor for the first two hours but then I sent loads of stuff in the last hour
Wednesday
Climbing, mediocre session overall, although I did nab a v5 at the end. (My fifth or sixth lifetime, they are rare.)
Thursday
14 mike walk after work.
Friday
Rest day; 10 miles' walk and 750 metres swim.
Saturday
12 mile walk before breakfast, then I faffed as I had loads of admin
Sunday
Lots of walking and 2.5 hours climbing, I was actually quite good for a change.
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Thank you!
Set myself back by going into the office on Friday instead of working from home again... Finally woke up today more stiff than hurting, so my "workout" was some light stretching, deep core engagement, and standing for an extended period of time while doing some food prep for the week. If nothing else, its making me appreciate being able to move freely!
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Today is a rest day. But will probably do some stretching and yoga this evening.
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