What Was Your Work Out Today?
Replies
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SS work on the rower today again for 50 minutes and 5 on the AD Pro. Wanted to keep HR down a bit today and try to get an hour in but forgot to put the Drag Factor down from yesterday's sprint. Was up higher than I like within around 30 minutes. Was a struggle to keep it down.2
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8/6/2019 - mid-afternoon 96F degrees 23 percent humidity at park near my office.
Run 5:40 walk 0:20 for 10 rounds = 5.97 miles in 60 minutes = 10:03 mile pace - average HR = 155 bpm (86 percent) maximum HR = 168 bpm (93 percent) total 838 calories. Hot, drinking lots of water with electrolytes mix now after sweating a bucket or more.
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Leg press - 3x10
Dumbbell bench press - 3x8
Seated row - 2x10, 1x8
Cable tricep pushdown - 1x15
Calf raises - 2x121 -
Crazy, crazy Tuesday
30min stair workout with trainer
45min Zumba
5/3/1 cycle 3 week 3 squats and shoulder press, finished off with 5x10 box jumps (I'm adding these at the end of most workouts at that gym to build confidence)
20min treadmill run
45min Insanity class
50min boxercise class0 -
Today is my Official Rest Day, so just a few short, gentle walks.
Today is also the day my work provides free cake, so I'm climbing the walls at the absence of those sweet exercise cals...2 -
8/7
am
Mobility
Full body warmup and prep
Strength
Handstand Pushup - GTG
*On a Yoga Block
6 x 2 (12)
Pull-ups - GTG
6 x 6 (36)
Yoga
Hatha Sun Salutation - 10 Rounds
Skill
Handstand Training
Meditate
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Just under 8.5k rowing bow (and coxing, coaching, steering
) in a quad. (That's the 4-rower, 2 oars per person (sculling), kind of rowing boat. They're around 40 feet long.) 2 -
Was supposed to be a long slow day. I lost all discipline on this one! It will have to be an easy day tomorrow, but have to admit, felt good to blow a little smoke out of the engine.
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Chalean extreme burn 2, 20 minutes on the elliptical.1
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8/7/2019 - official announcement for immediate release, today will be a rest day.3
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Chilled out wednesday.
6am sprints with my trainer, 30min working on increasing distance I'm sprinting for
1hr piyo class, really starting to appreciate this class especially as I usually getting beasted pretty bad on a Tuesday (I generally partner the instructor in boxercise so get to do double bubble, or if her usual partner hasnt turned up I get the machine who is almost as bad).
Anyway piyo is def getting easier, I'm getting more flexible, or seeing as I'm hypermobile it's more a case that I'm trusting my body more and not panicking about over extending and dislocating. Almost got my head on the floor for the straddle stretch at the end. First week it was just my hands
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Planks and Squats are one of the best exercises IMO! I do them regularly too. Best abs ever! Keep it up!!!
Today: planks, squats, lunges!2 -
biggiwig4483 wrote: »Planks and Squats are one of the best exercises IMO! I do them regularly too. Best abs ever! Keep it up!!!
Today: planks, squats, lunges!
I need to add early morning squats, planks and push-ups to my (lack of) exercise routine... I'm traveling this weekend, so maybe these will be my workout, since I won't have access to my equipment.
Thanks for the idea! 2 -
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8/7
pm
Conditioning
Tabata: Mountain climbers.
20 sec on, 10 sec off x 8 rounds...
8/8
am
Active Recovery
Walk (20min)
Meditate
Cranky shoulder last night and this morning.0 -
Bouldering, 90 minutes.
This was another good session - a noticeable improvement. I flashed a V3 with tiny, horrible holds and lots of leg swaps. I got half way up a difficult v3, where I've never got off the ground before. The silly, juggy overhangy ones all felt easy.
I also did 10,000 steps and climbed some trees en route (there is a picture in the middle aged thread.)1 -
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pierinifitness wrote: »
Yeah it just was not in the cards today...0 -
Lessee: RowSpinRowSpinRowRowRest. It's Thursday, so it must've been spin. I just try to stay mostly in Z3 after the warmup and before the cooldown (sometimes hard to do with lower body only), maybe throw in a dab of 150+ toward the end when that gets easier to achieve. Not any way trying to train, just trying to have fun. Looked like this today:
I think that big bpm gully toward the end may be when we stopped pedaling and did a spinal twist long-hold thingie on the bike at the start of the stretching. Wondering if the chest belt momentarily lost contact . . . but maybe not: HRrest is well below that dip, so maybe it could be true - not the first time I've seen it. (I don't bother to stop the watch until after the stretching.)
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My workout looks a lot like Ann's above. Controlled day (not as much fun but gentler on me!). 30 minutes of Indoor rowing, then 30 minutes on the AD Pro. I'm working hard on the rower to find a DF (drag factor) high enough to build some muscle endurance but not too high to make my HR climb beyond 75 (definitely not above 78%) of HR Max. It's a work in progress. Didn't feel like the row was THAT hard today but within 30 minutes, my HR climbed to around 77% Max and I aborted to the Bike. The bike, on the other hand, I have a harder time keeping in that range at a much higher Watt level. The number on top of the bike (147) is the Avg Watts for the riding portion. Forgot to put the HRM when I set up ErgData, so I guess that's why the HR didn't show up on the Rowing Monitor, but did on the HR app I use (FITIV).
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8/8/2019
By golly, another, not planned, rest day.1 -
My "workout" looks like neither Ann's nor Mike's. It does look uncannily similar to @pierinifitness 's though
Coxed a very advanced 4 today. Most of the people in the boat were in the men's 8+ that won at Windermere Cup this year (in the 50+ category). I managed to not hit anything, noticed that the cox box I wanted to take hadn't been plugged in and thus hadn't been charged before we got all the way to the dock (actually I noticed before we got out of the parking lot that we traverse to get to the dock) remembered that I don't know how correctly set the cox box to let me use the stopwatch while also seeing the rate so opted to use my watch's stopwatch for their ladder (It's not just me, the person coxing the 8 that went out also didn't know how but didn't realize that he didn't know how before hand.), generally speaking called things correctly, and did a very good job docking, with some help from my stern pair. This was also the first time I'd navigated that part of the river as a cox.
I also made a really fun racing turn at the suggestion of one of the people in my boat which I'd never done before. Racing turns are where you make a 180 degree turn without stopping. What made it more "fun" was that the cox in the 8 decided to follow suite and was making a much wider turn than I was...but was on the inside of the curve. Had I not seen them we would have had a collision. Needless to say, it was a mental workout and my watch is pretty sure I walked at least 3k while I was coxing I also still take a lot of glee in the fact that so far I fit really well in every boat I've coxed, which is funny because I'd take rowing over coxing almost any day.
I would do a workout on Zwift this evening but my body is likely fighting off a cold so I'll see how I feel tomorrow. Until then, lots of fluids. And on that note, I'm going to go read the cox box instruction manual!2 -
My "workout" looks like neither Ann's nor Mike's. It does look uncannily similar to @pierinifitness 's though
Coxed a very advanced 4 today. Most of the people in the boat were in the men's 8+ that won at Windermere Cup this year (in the 50+ category). I managed to not hit anything, noticed that the cox box I wanted to take hadn't been plugged in and thus hadn't been charged before we got all the way to the dock (actually I noticed before we got out of the parking lot that we traverse to get to the dock) remembered that I don't know how correctly set the cox box to let me use the stopwatch while also seeing the rate so opted to use my watch's stopwatch for their ladder (It's not just me, the person coxing the 8 that went out also didn't know how but didn't realize that he didn't know how before hand.), generally speaking called things correctly, and did a very good job docking, with some help from my stern pair. This was also the first time I'd navigated that part of the river as a cox.
I also made a really fun racing turn at the suggestion of one of the people in my boat which I'd never done before. Racing turns are where you make a 180 degree turn without stopping. What made it more "fun" was that the cox in the 8 decided to follow suite and was making a much wider turn than I was...but was on the inside of the curve. Had I not seen them we would have had a collision. Needless to say, it was a mental workout and my watch is pretty sure I walked at least 3k while I was coxing I also still take a lot of glee in the fact that so far I fit really well in every boat I've coxed, which is funny because I'd take rowing over coxing almost any day.
I would do a workout on Zwift this evening but my body is likely fighting off a cold so I'll see how I feel tomorrow. Until then, lots of fluids. And on that note, I'm going to go read the cox box instruction manual!My "workout" looks like neither Ann's nor Mike's. It does look uncannily similar to @pierinifitness 's though
Coxed a very advanced 4 today. Most of the people in the boat were in the men's 8+ that won at Windermere Cup this year (in the 50+ category). I managed to not hit anything, noticed that the cox box I wanted to take hadn't been plugged in and thus hadn't been charged before we got all the way to the dock (actually I noticed before we got out of the parking lot that we traverse to get to the dock) remembered that I don't know how correctly set the cox box to let me use the stopwatch while also seeing the rate so opted to use my watch's stopwatch for their ladder (It's not just me, the person coxing the 8 that went out also didn't know how but didn't realize that he didn't know how before hand.), generally speaking called things correctly, and did a very good job docking, with some help from my stern pair. This was also the first time I'd navigated that part of the river as a cox.
I also made a really fun racing turn at the suggestion of one of the people in my boat which I'd never done before. Racing turns are where you make a 180 degree turn without stopping. What made it more "fun" was that the cox in the 8 decided to follow suite and was making a much wider turn than I was...but was on the inside of the curve. Had I not seen them we would have had a collision. Needless to say, it was a mental workout and my watch is pretty sure I walked at least 3k while I was coxing I also still take a lot of glee in the fact that so far I fit really well in every boat I've coxed, which is funny because I'd take rowing over coxing almost any day.
I would do a workout on Zwift this evening but my body is likely fighting off a cold so I'll see how I feel tomorrow. Until then, lots of fluids. And on that note, I'm going to go read the cox box instruction manual!
edit: oh and @AnnPT77 - I've gotten much better at using my outside voice 2 -
Deadlifts 1x8, 2x6
Kinesis pull down 3x10
Dumbbell shoulder press 3x8
Cable curls 1x15
Kinesis ab machine 2x15
10+ km walked during the day.0 -
8/9
am
Mobility
5 Tibetan Rites (3 rounds each rite working towards 21)
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
Dead hangs and handstand wall holds for time...0 -
Yesterday's workout:
BodyPump
(and about five miles of walking).
I deloaded the squats and lunges as my physio advised, but I gotta say that my hips and thighs are still not happy. Doing my physio exercises and BodyPump on the same day is clearly not ideal. But if I don't, the muscles don't get a chance to heal up from either...0 -
So far it has been fork to plate to mouth. About 3 sets 5 reps each2
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This has been my first week of working out in about a year so I know it’s not as much as most of you are doing but it’s a start!
5 reps of the following using 5kg (4.6 to be exact lol) dumbbells):
10x shoulder press
10x bicep curls
10x weighted lunges
10x press ups from knees
10x raised legs crunches
Then I followed with a 15 minute low impact cardio routine.4 -
Thursday
60min session with trainer. So she took me right out of my comfort zone to a gym trail in the woods. I have a huge fear of heights, and she once more tried to get me to conquer that fear (not get rid of it, just not let it beat me). Let's just say I had some choice words to say at the top of a wooden frame when she told me to walk across the top beam. And then a few more words when she wanted me to jump down from the top. (I did walk across, but after a few moments when I totally froze I kind of dropped myself down rather than jumping)
I was much more successful with the parallel bars, last time we did this it took me several attempts to lift myself up (have i mentioned I'm a short @rse with short legs). But this time i got myself up first time and even managed to walk along with my hands a few times along with knee raises.
There was also some trail running between the pieces of equipment, some hill sprints, press ups, tricep dips, balance beams. And then she found a log for me to do shoulder press, and squat with press, and throw and carry over my head for what felt like forever. I swear it felt like a tree rather than log by the end and everytime I dropped it I got push ups.
By the end of the hour i was muddy, covered in tree bark and in pieces.
In the afternoon I went for a 3.5 mile walk through a country park to have a one hour sports massage (painful but really needed)
Then as my sports therapist said no running or high impact until the next day i went to the gym. Originally i planned to bench and then do an hour of LISS, but a particularly annoying PT decided to use the whole of the free weight area for 1.5 hours, making it impossible to get to the rack even though he wasn't using it. This particular PT has form and has already been kicked out of one gym so now uses this much smaller gym (that I only use when I've had a sudden urge to hit the gym and cant be bothered to run down to my usual gym), but he still has the same attitude that he's the most important person in there.
Anyway I ended up doing 5km on the rower, low intensity/steady state. Moved on to the bike, 5miles, but got bored with steady state, so did 1 mile warm up, 3 miles of 30sec standing sprints/1min recover, 1 mile cool down. Finished off with 5km on the elliptical.2
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