What Was Your Work Out Today?
Replies
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TheChristianSimone wrote: »Looking at some of the post here and I feel like Im 900lbs like some one did 70 burpees..and another did 70min on the treadmill with an incline. Yea I would need medical assistance.
Today was a mental battle as I hate leaving my place on the weekend's esp bc of my anxiety but didn't want to feel restricted from movement in my apartment because of noise complaints.
Treadmill sprints 5.7-5.8 up a 1.5 incline then 10 mins of 10-15%incline at 2.5 speed. Then did upper body supersets working back and shoulders. My arms are still sore from Thursday's workout so I may need assistance tomorrow lol.
I realize that this won't necessarily help, but don't worry about not being able to do 70 burpees, 70 min on a treadmill, etc. Everyone here has worked up to their current level of fitness. There are also a lot of us who have dealt with and/or are currently dealing with mental health issues that make it difficult to exercise. Also know that you don't have to be X weight to do Y level of activity. I just checked and I was at the very bottom end of the obese BMI category when I road my first (and only) century a year ago - 202 pounds. I'm 183 pounds now and slowly losing (the slowness made better emotionally when I realized that having even a kind of long term "deadline" is a useless idea*).
*For AnnPT and Mike - initially I wanted to lose enough weight to be in the lightweight rowing category (this is a very healthy goal - I'm 5' 8.5"), but realized that a. even if I'm that weight by the beginning of next season, I won't be competitive in that category because I'd be a second year novice, b. my technique matters more than my weight right now, and c. I'll get there eventually regardless of how slow the progress is. That and winter erg training will actually probably speed up how fast I lose because I tend to expend more calories despite my appetite staying pretty level.5 -
I did half an hour of upper body and core and somehow burst a vessel in my eyeball 👀2
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Spent nearly two hours in the gym and felt my hammies literally shake by the dumbbell deadlifts lol
Hamstring/curls
4x12 cable pull through
6x12 dumbbell deadlifts
4x12 hamstrung curls
4x12 each leg single leg db
6x20 cable deadlifts
Back
4x20 Seated cable rows
4x12 Face pulls
4x12 Rear prone delt Series (T to Y) SS w/10 lateral raise
4x16 Chest supported rows
4x16 Single side lat pull downs0 -
9/1/2019 - rest day.0
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Today is rest day, during which I realized I didn't post yesterday's - you guessed it - row. Specifically, 6.8k in the quad, a little more continuous than last week, as the line-up this time was fit enough to row bridge-to-bridge without additional rest breaks. (There are sort of automatic water breaks at the bridges, because we have to stop & spin the boat anyway, so might as well drink, too.)
The next time I'm in your neck of the woods I might have to ask you if we can go sculling together
Please do! (Bring low expectations. 
) 1 -
31 August
Lifting. Worked up to squat (90 kgs) and bench (55 kgs) both for 3 sets of 5.
1 September
Bouldering. Not a bad session - I got a couple of new routes at v2 or v3 level. I also tried the exercise of going up something easy 4 times without using a limb (one time per limb). It was hard.
I am toying with the idea of bouldering this evening, which would make it 3 days out of 4. This may be silly...
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Monday
Been a bit of a change around in my training schedule.
30min sprints with trainer, legs were in shock as mondays session used to ease me in to the week and today was mostly hill sprints
Gym session
5/3/1 cycle 4 week 2 bench plus accessories still working out weights needed for higher reps
5x15@25kg (going to put this up next week)
3x10@20kg close grip (going to up reps to 12)
3x15@6kg incline dumbbell bench (going to up this)
3x15@8kg decline dumbbell bench (going to up this)
2500m on the rower, nice and easy to cool down at 2:50/500m pace
Stretch
45min circuits class
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13km in a quad. I think that's the longest I've ever sculled. It was a bit hairy at times for the first half but our row back to the dock was fantastic. I felt more or less fine afterword but apparently my body is really feeling it because I took two shortish naps when I got home (after eating breakfast).2
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Around 6.8k, rowing bow in a quad.2
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9/2/2019 - mid afternoon.
#1 - bar dips x 5 - every 0:55 - 16 x 5 plus 2 x 10 = 100 bar dips in 15:48 - average HR = 110 bpm (61 percent) maximum HR = 149 bpm (83 percent) total 84 calories.
#2 - alternating pull-ups and chin-ups - 20 x 3 + 4 x 4 + 12 x 2 = 100 reps in 25:41 - average HR = 113 bpm (63 percent) maximum HR = 142 bpm (79 percent) total 145 calories.
#3 - run timed trial 1 mile in 8:02 - average HR = 158 bpm (88 percent) maximum HR = 164 bpm (91 percent) total 105 calories - off day, breathing hard, legs felt heavy and 97F degrees at 3:00 pm - 0:12 slower than last timed trial, got some work to do.
Headed to Arizona for vacation and will be staying at nice hotel with gym so probably will double up on running with lots of treadmill work and giving KB training a time out.
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Hitting what I plan out is a refreshing thing.
Today was leg day and barely made it through because I was hoping no one would be in the gym but I have massive weight to get off so I pushed.
Kettle bell swings x 3sets
Deadlifts
Superset
Cable kick backs
Cable pullthroughs
Bosu ball hip thrust
Sumo squats
The wall
Planks on bosu ball
Banded squats and kickbacks
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Back from vacation in San Diego. We averaged around five miles of walking a day or more. First time back in CA in over 30 years and first time ever in SoCal. Wife and I loved it there. Planning on going back in Jan for our anniversary and for the Winter Indoor Rowing races at the San Diego Rowing Club. The wife is totally fine with me "racing" on our Anniversary if I stay in or near LaJolla, so it's a bit of a compromise!
I'd like to be sub 7:30 by then on my 2K times but we'll see. Was approaching 7:00 when I hurt my back. That would have had me very competitive for my age group. At 7:30 I'll be racing mostly against myself (for last place) as the competition is all world-class at this venue for my age group.
@ Aoyoke - that's great you're doing so well being even close to a LHT. Being just over LHT makes being competitive that much harder. I'm not much taller than you so I can relate to being vertically challenged for a rower! One kid in my club is 16 and has set numerous WRs for his age group already. He's 6 foot 7! I think you will see him in the Olympics in a few years. He just rowed (I think) close to a 6:00 2K and he only took up OTW two years ago yet won the world championships already for his age group in a single. Lives in Idaho on a lake and he's homeschooled so spends a ridiculous amount of time on the water.1 -
9/2am
Yoga
5 Tibetan Rites (9 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Conditioning
Jumprope - 3min on 1min off x 6 (18 min)
Meditate
9/3am
Yoga
5 Tibetan Rites (9 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Meditate
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Circuit of doom0
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MikePfirrman wrote: »Back from vacation in San Diego. We averaged around five miles of walking a day or more. First time back in CA in over 30 years and first time ever in SoCal. Wife and I loved it there. Planning on going back in Jan for our anniversary and for the Winter Indoor Rowing races at the San Diego Rowing Club. The wife is totally fine with me "racing" on our Anniversary if I stay in or near LaJolla, so it's a bit of a compromise!
I'd like to be sub 7:30 by then on my 2K times but we'll see. Was approaching 7:00 when I hurt my back. That would have had me very competitive for my age group. At 7:30 I'll be racing mostly against myself (for last place) as the competition is all world-class at this venue for my age group.
@ Aoyoke - that's great you're doing so well being even close to a LHT. Being just over LHT makes being competitive that much harder. I'm not much taller than you so I can relate to being vertically challenged for a rower! One kid in my club is 16 and has set numerous WRs for his age group already. He's 6 foot 7! I think you will see him in the Olympics in a few years. He just rowed (I think) close to a 6:00 2K and he only took up OTW two years ago yet won the world championships already for his age group in a single. Lives in Idaho on a lake and he's homeschooled so spends a ridiculous amount of time on the water.
That sounds like a lovely vacation. And yeah that kid is massive - I looked him up and his size, passion, access to the water, and access to a single are clearly all major assets. That and it sounds like he has good kinesthetic awareness.
No sculling to day in favor of sleep (woke up at 5 instead of 4:15) and doing the fun balancing act that is taking care of my mental health in ways that I'm not used to (what do you mean I can't just push myself to do everything?!). I did do my planned TrainerRoad workout. TR had some issues with my smart trainer part way through (which seem to be resolved) which was annoying but not the end of the world.
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Just another fun-for-me, bores-the-reader spin class, average heart rate 126, max heart rate 159 (2 beats above my age-estimated max ! Don't worry, actual max is around another 22 up from there.) A little over half the class Z3, some above and (of course) below. 2
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Crazy Tuesday - one class.down on usual.
60min stair workout with trainer, absolute leg burner.
5/3/1 cycle 4 week 2 shoulder press plus accessories. Still working on finding the sweet weight for the 15 rep sets.
3x15@15kg clean and press (going to up this again next week)
3x15@15kg bicep curl (not sure if I'm upping this last couple in each set we're a struggle)
3x15@12.5kg skull crushers (again not sure if I'm going to increase.weight)
3x10@6kg single arm kb clean and press (this is a new exercise for me and trying to master it before getting serious with weight).
Stretch
30min interval run - 15min warm up, (3min threshold/2min recover)×3. On point first 2 intervals but just out of threshold pace for last interval.
45min insanity class
45min boxercise class0 -
2 X 27 minutes/3 rest @ 2:27 pace/16 SPM (Indoor Rowing). HR crept a little higher than I like (155) but at least it was consistent pace throughout. I think the DF, drag factor, might have been pushing it a bit. 5510 meters and 5509 meters.3
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15 minute walk warmup
Squats 5x5
OHP 5x5
Deadlifts 1x5
40 burpees1 -
Bootcamp HIIT...legs/bicep/cardio. It was a killer 😅1
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A couple minutes on my stepper, 22 minutes on treadmill (including warmup/cooldown). After brunch and downtime, it was my pool therapy day (it's called "next steps") and that entailed 35 minutes of hip related exercises and 15 minutes pedaling (while floatng in place).1
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9/3/2019
In hot Scottsdale beginning a vacation. Very long drive. Inspected workout room and splashed in warm water pool late evening.
We’ll see what happens tomorrow. As a minimum, I’ll do a decent treadmill running workout.1 -
60 minutes cycling in a neoprene jumpsuit1
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60 minutes walk - 30 minutes fast paced and uphill. 30 minutes downhill. In driving rain and wind. I was so, so wet and longed very much for a sauna but had to shower and start work. Boo hiss!
30 minutes bodypump session.
45 minutes stretching exercises. I'm so sore!1 -
Yesterday: Barre Fit class, 45 mins.
I’m running into a problem with logging, though; it turns out I gauge how hardcore a class is by how much effort it takes, but as I’m pretty fit these days I’m not getting sweaty and out of breath at most things anymore...
(Also, should I ‘count’ my morning physio? It takes over 15 mins and involves glute bridges with my feet on a bench...)0 -
45mins RPM then 1hr karate2
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Wednesday - renamed long run Wednesday
My wednesday routine has changed significantly (a big deal when you're autistic), and I no longer do early morning sprints with my trainer.
Instead I'm doing my long runs on Wednesday, today it was 8 easy miles. Love where I live and today I shared the bridle path with a deer, it was just in front of me for around half a mile. Of course I had to stop and take a photo.
Tonight's PiYo class has been cancelled, so I did a Beachbody on Demand PiYo stretch and flow workout, because I find that that style of stretching really eases my aching legs. Added a pigeon pose and straddle stretch to the end and my legs feel almost as good as new.3 -
Yesterday: Barre Fit class, 45 mins.
I’m running into a problem with logging, though; it turns out I gauge how hardcore a class is by how much effort it takes, but as I’m pretty fit these days I’m not getting sweaty and out of breath at most things anymore...
(Also, should I ‘count’ my morning physio? It takes over 15 mins and involves glute bridges with my feet on a bench...)
You seem really fit based on the long hikes you take. Entirely up to you to count it! Glute bridges are great exercise.
I find that same thing now with exercise classes. When I started losing weight, I was (by far) the worst one in the class. Now, 10 years later, most don't challenge me enough to attend. I'd have to join CrossFit to challenge me and I'm not paying that much to have someone push me. I can do it myself and save $150 to $200 a month!
@ Aoyoke - I was kind of chuckling at you having to do that 5K TT this Winter. I detest those. Got back from vacation and checked out the ITC (Interclub Challenge) and the CTC (Cross Team Challenge) and the ITC this month is a 5K TT. What fun! Karma.2 -
9/3
am
Yoga
5 Tibetan Rites (9 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Meditate
pm
Yoga
Ashtanga Sun Salutation A - 10 Rounds
Strength
Pull-up - EMOM for 15m (75)
1-5 x 6 (30)
6-10 x 5 (25)
11-15 x 4 (20)
Skills
Handstand kick-ups for balance 5 x 5
Specificity
Compression Drills 3 x 10
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7k row in the double, easy steady state, though there were some technical challenges in the part where we were rowing upstream straight into a gusty wind from the NW. A skinny boat with rowers sitting up in it makes a pretty good sail, and so do the blades when you square them up to drop them in the water. 2
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