Lmst

Seit langem mal wieder gerudert. 30 Minuten, knapp 6km. Den Arsch hochkriegen ist das größte Problem. Danach geht es mir immer prächtig. Vor allem für den Rücken einfach Klasse, wenn du sonst den ganzen Tag sitzt.

#rudern #workout

Screenshot einer Ruder-Trainingsübersicht: 30 Minuten, 5728 Meter Distanz, Ø Tempo 2:37,1 pro 500 Meter.

Saturday night’s alright for cycling too (gettin’ a little action in) #Workout #Peloton #Cycling #Fitness

30 minute 7.2 km row, May 3, 2025.

#erg #concept2 #rowing #exercise #workout

A screenshot showing 7125 meters rowing stats for May 3, 2025. It was done in 30 minutes and 8 seconds, a 2:07 500/m pace, 447 calories, 138 heart rate, 171 average watts, 23 strokes per minute, 785 strokes. There's a graph showing pace, strokes per minute, and heart rate. There are a bunch of split times for every 5 minutes.

Saturday #Workout:
5.4 KM of Zone 2 #Running (9°C, 66% humidity, with a 10 km/hr wind).

Lost a few minutes to walking with a neighbour in one of the parks and quickly caught up with them before continuing the run. Not bad that I was able to largely stay out of Zone 3.

I wonder if Zone 1 running is a thing - bet it would be *really* hard. 🤔

Grid of iOS screenshots and photos:
1) Apple Fitness Running Details:
Total Time: 0:38:23.
Total Distance: 5.45 KM.
Average Pace: 7’02” KM/H.

2) Apple Fitness heart rate report:
Zone 1: 09:58.
Zone 2: 26:04.
Zone 3: 02:18.
Zone 4&5: 00:00

3) Recreational path through a park with scattered trees.

4) Rideau River rushing under the Adawe Crossing, with trees under a cloudy sky.

This morning's #workout #music is from Ebo Taylor, one of the greats of Ghanian music - I hear he is touring the states with Jazz Is Dead.

https://youtu.be/vBS6UAdFiEc

#Afrobeat #Ghana #Afrofunk #beats #drummer #guitar #rowingMachine #pushUps

今日のトレ内訳(背中)
・ #マッスルアップ：
　通常2回、補助紫で6回
　通常2回、補助紫で6回
　通常2回、補助紫で6回
・ #バックレバー：5秒 x6
・ #フロントレバー練習：負荷を重→軽を3セット
・リングマッスルアップ： 3回
・ #懸垂：※ちゃんとしたフォーム(顎バーより上＆ハング時腕伸ばしきる)で
　#EMOM 7セット(各セット7回)
　通常 10、5回
　→計64回
・斜め懸垂：20回 x3

昨日ひどい雨☔️だったけど、今日は乾燥してて過ごしやすかった🌞
ずっとこうなら良いんだけどw
#筋トレ #自重トレーニング #プリズナートレーニング #カリステニクス #workout #training #fitness #calisthenics #convict_conditioning #pullups #muscleup #backlever

30 minute 7.2 km row, May 2, 2025.

#erg #concept2 #rowing #exercise #workout

A screenshot showing 7218 meters rowing stats for May 2, 2025. It was done in 30 minutes and 9 seconds, a 2:05 500/m pace, 458 calories, 141 heart rate, 178 average watts, 25 strokes per minute, 811 strokes. There's a graph showing pace, strokes per minute, and heart rate. There are a bunch of split times for every 5 minutes.

Last workout of the week

#workout

Día3
May 2 18:39-20:01

Barbell Deadlift
1. 56 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 90 Kg x 5 Reps
5. 114 Kg x 5 Reps
6. 118 Kg x 5 Reps

Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 5 Reps
4. 40 Kg x 5 Reps
5. 40 Kg x 5 Reps

Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps

Good Mornings
1. 21 Kg x 10 Reps
2. 21 Kg x 10 Reps
3. 21 Kg x 10 Reps

Ab Roller
1. 85 Kg x 11 Reps
2. 85 Kg x 11 Reps
3. 85 Kg x 11 Reps

Wall Angels
1. 10 Reps
2. 10 Reps
3. 10 Reps

#workoutOfTheDay

First some Bench Press! Continuing the cycle of ... dying on bench pressing.

Did (only 😔) 20 reps @ 44kg, 1 min rest, and 39 @ 22kg. It really went better two weeks ago.

Then a Mayhem Classic #Workout

For time, time cap 15'. Four rounds:

* 27 / 21 / 15 / 9 Dumbbell Trusters (7.5/10)
* 3 / 2 / 1 / 1 Rope Climbs

This was the first time that I actually managed to do the rope climbs! 💪 my arms were completely gone after the #wod, but I'm really happy that I managed this :D

Finished in 9'36"

#fitodon #gym #fitness #endgame #FunctionalFitnessEndgame #crossfit

📌 Tips for Performing Smith Machine Deadlifts 🏋️

The Smith machine deadlift is important because it builds foundational strength in your glutes, hamstrings, and lower back while offering added stability.

👉 Align Your Body Properly

👉 Choose a grip that is secure and comfortable.

👉 Brace Your Core and Lock in Your Lats

#smithmachine #barbell #barbellworkout #workout #exercise #weightlifting #strengthtraining #gym #gymworkout #tips #technique #form #onlinecoach #onlinepersonaltrainer

Today's #Workout

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 30 single unders
- 10 ring rows
- 5 bench press (empty bar)
- 3 up downs
- 3 pike push up

Strength: #BenchPress
- Max rep at 31 kg (+ 1 kg from last time) -> 6
- 1 min rest
- max rep at 50% of above weight (16 kg) -> 40

Workout prep: 3 rounds
- 3 DB thruster (scaled to push press because of hamstring)
- 1 rope climb (scaled to zombie rope climb)

Workout: For time, time cap: 15:00, goal 7:00-11:00
- 27 - 21 - 15 - 9 DB thrusters (scaled to push press, 9 kg)
- 3 - 2 - 1 - 1 rope climbs (scaled to zombie rope climb)
Finished in 6:53

Bunch of stuff that did not go today, being too close to 1RM bench means that no way I am getting enough volume, and then the single unders kept whipping me for some annoying reason. And with the hamstring pull from Monday the thrusters weren't a good idea, so push press it is. I guess I went, I did it, better than sitting on my butt?

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Friday #Workout:
315 seconds of plank.
22 minutes of yoga for runners.
10.25 KM of #Running (10°C, 100% humidity, and 7 km/hr wind).
15.8 KM of #Cycling.

Good amount of Friday extra plankage.

Figured I should make an attempt at a longer Zone 2 run and managed 75% in the correct zone. The 30 seconds in 4&5 was me sprinting out of the way of a pickup truck that tore around a corner in Sandy Hill unexpectedly.

Nice bike ride around #Ottawa and checking some things at Lebreton.

Grid of iOS screenshots:
1) Timer app showing 05:15.30.

2) Apple Fitness Stable Ankles Yoga for Runners, 11 mins.

3) Apple Fitness Stress-free shoulders Yoga for Runners, 11 mins.

4) Apple Fitness Running Details:
Total Time: 1:12:41.
Total Distance: 10.25 KM.
Average Pace: 7’05”/KM.

5) Apple Fitness Heart rate report:
Zone 1: 14:33.
Zone 2: 54:28.
Zone 3: 03:04.
Zone 4: 00:16.
Zone 5: 00:15.

6) Environment Canada site showing 10°C, 100% humidity, and 7 km/hr wind.

Grid of three photos and an iOS screenshot.

1) Looking up an imposing tall and dark tree.

2) White girder tower of the John G. Diefenbaker Building, which originally was to be an observation tower, but was cut to save money.

3) Small yellow flowers among some even smaller blue flowers and grass.

4) Apple Fitness Cycling Details:
Total Time: 0:48:01.
Total Distance: 15.88 KM.
Average Speed: 19.8 KM/H.

Workout Motivation #1 - Right music

https://darktunes.bandcamp.com/track/and-i-failed-feat-amore-ad-lunam

- today´s hit for a slow motion dead lift.

just listen and enjoy your iron.

CattaC - And I Failed

Lyrics:

If you could have heard my heart in your sleep
I could probably have saved you from the deep
Follow my breath
the smell of my skin
I conquer death
and we would win

You tried to smile
while you slipped away
whispered to me: I love you

If you could have reached my hand in your sleep
I could probably have saved you from the deep

Follow my breath
the smell of my skin
I conquer death
and we would win

You tried to smile
while you slipped away
whispered to me: I love you, girl
And I failed
while you close your eyes
whispering back: I ́ll miss you

And I failed
you´re whispering back: I ́ll miss you

If you followed my breath
and the cold of my heart
Eye for an eye with death
We wouldn ́t be apart...

You tried to smile
while you slipped away whispered to me:
I love you, girl!
And I failed
while you close your eyes
whispering back: I ́ll miss you

#workoutmotivation #fitnessmotivation
#music #darkwave #workoutmusic #workout #metal #cattac #gym #gothic #weightlifting #lifting #strengthtraining #fitness #fitnesstips #calisthenics #getfit #vegan #freeweights #training

No pain no gain
20kg
#calisthenics #gym #fitness #workout

Hello from Seattle #gay #muscle #workout #planetfitness #musclegay #legday #hellogentlecreatures

What to know about GLP-1 supplements for weight loss.

Read Full Article: https://newszed.com/what-to-know-about-glp-1-supplements-for-weight-loss/

Join Telegram Channel: https://t.me/newszed5

#weightloss #weightlossjourney #fitness #healthylifestyle #health #motivation #healthy #workout #fitnessmotivation #diet #healthyfood #gym #nutrition #fatloss #healthyeating #fit #slimmingworld #weightlossmotivation #exercise #fitfam #transformation #bodybuilding #healthyliving #fitnessjourney #keto #personaltrainer #lifestyle #wellness #food

What to know about GLP-1 supplements for weight loss.

30 minute 7.2 km row, May 1, 2025.

#erg #concept2 #rowing #exercise #workout

A screenshot showing 7228 meters rowing stats for May 1, 2025. It was done in 30 minutes and 8 seconds, a 2:05 500/m pace, 460 calories, 142 heart rate(not shown), 179 average watts, 24 strokes per minute, 815 strokes. There's a graph showing pace, strokes per minute, and heart rate. There are a bunch of split times for every 5 minutes.

This morning's #workout #music is from Son Rompe Pera a Mexican fusion band based in Naucalpan, Mexico City

https://youtu.be/wWMcan83GFM

#punk #Cumbia #LatinMusic #Marimba #KettleBells #RowingMachine

Thursday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
5.2 KM of #Running (-1°C, -2°C windchill, 96% humidity, and 4 km/hr wind).

Really great strength workout (Strength with Sam Ep64) and I'll feel for a while, and then a short (and reasonably quick for me) run.

Finished April with 327KM of #Running, so I'm quite pleased - most KMs since Jan 2023 (441).

Time to get ready for hop on the bike and head out into the world for some meetings.

Grid of iOS screenshots:
1) Timer app showing 03:30.44.

2) Apple Fitness Limber Legs yoga for runners, 11 mins.

3) Apple Fitness Strength with Sam, 20 mins.

4) Apple Fitness Running Details:
Total Time: 0:34:21.
Total Distance: 5.25 KM.
Average Pace: 6’32”/KM.

5) Environment Canada site showing -1°C, -2°C windchill, 96% humidity, and 4 km/hr wind.

Grid of three images:

1) gravel path through park land with greening grass, and trees starting to sprout, with a blue sky above.

2) gravel pathway through a bunch of young greening trees.

3) View from St Patrick street bridge, looking north over the Rideau River snowing the tree-lined shore under a blue sky.

The Disclaimer.

"Because even a blade, without something to press against is just a thing gathering dust."

https://slashgore.bandcamp.com/track/wasteland-feat-kendall-cage

Motivational speech to workout?

Let´s go.

Do it before you die.
Before you became disable and can´t make a move by yourself without a diaper.
Get ahead of the heart attack.
Fight the cancer before it catches you.
Spit the sausage out if you wanna live.

Get scared and Run.
Get scared and Lift.

- strength training. balance. speed.
body positive? come on. stop fooling yourself. get fit.
better do it, until it´s too late. you won´t lose anything except the stuff you would not want to keep.
Tear it up.

- martial arts?
when i come to a training - nobody gives a f**k.

with time, with age i´ve got extremely pragmatic, egoistic.

i don't give a f**k now.
you're either physically strong or skilled. or a friend.
otherwise i don't want you as a partner.
i don´t go for the belt exams.
'cause what for? I do not care.
i´ll find better way to spend my time and money.
i have no need to prove anything to anyone.
not in my age.

and I'm not looking for a discipline anymore.
just for a teacher. a teacher who would see something in me even if it's not there.
have i found?
yes and no.

- yoga?
can you even hold it? not the typical "suits-everyone" fluff, but real moves, the calisthenics. don´t underestimate it.

- lifting as a strength training. what, again?
yes. repeat. 6-pack looks better than Gucci.
i do it by myself. wanna join?
then join. if you dare.
you'll become strong, at least.
then let's dance.

- is it zen or not giving a f**k?
whatever.

don't underestimate me.

don't expect anything from me either.
i only chat with my AI.

still wanna chat?
come up with a topic.
in a training.

#fitnessmotivation #strengthtraining #lifting #getfit #vegan #yoga #calisthenics #challenge #martialarts #workout #gym

#Workout

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