What Was Your Work Out Today?
Replies
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9/19
am
Yoga
5 Tibetan Rites (13 rounds each rite working towards 21)
Sun Salutations - 8 Rounds
Conditioning
Jump Rope - 45s on 15s off x 15
Strength
Dead Hang - 1 x 1min
Handstand Wall Hold - 1 x 1min
Meditate
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Past two days have been 10/30s on the bike. About to start another bike session. Noooo energy atm. Need caff and half an hour of pedaling.
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5 min elliptical
2×50 assisted crunches (not totally sure what the machine is called)
3×10 weighted squats (30 lbs)
3×10 each side weighted lunges (30 lbs)
3×10 chest press (50 lbs)
3×10 pec fly (level 3 -- for some reason the machine at my gym has levels instead of weights)
10 min elliptical0 -
10.6km in a novice 4 this morning. I personally did a lot of work on squaring my blade early after being called on it by our new coach a third of the way through practice.
There have been a lot of issues this year with really unsafe boating practices by people in motor boats. I watched a clip earlier today about a 4 that was broken in half by a massive wake from someone towing a wake boarder. It makes me wonder if that's part of why the juniors were out in the morning today (they actually probably have a regatta coming up). The boat in question that broke in two was from one of the primarily juniors clubs that is a bit farther south than us but uses the same stretch of river.
On labor day there was a bunch of awful behavior including one boat that more or less slalomed around three or four shells, including the one I was in.2 -
Just another spin class. The instructor is dealing with an acute hip problem, so taught the class off her bike (and is taking pain meds that make her woozy!), so at a couple of points she left us doing a sprint for . . . much longer than usual.
10.6km in a novice 4 this morning. I personally did a lot of work on squaring my blade early after being called on it by our new coach a third of the way through practice.
There have been a lot of issues this year with really unsafe boating practices by people in motor boats. I watched a clip earlier today about a 4 that was broken in half by a massive wake from someone towing a wake boarder. It makes me wonder if that's part of why the juniors were out in the morning today (they actually probably have a regatta coming up). The boat in question that broke in two was from one of the primarily juniors clubs that is a bit farther south than us but uses the same stretch of river.
On labor day there was a bunch of awful behavior including one boat that more or less slalomed around three or four shells, including the one I was in.
Ugh. It can be terrifying, what some people will do. People in wake-board boats, with a 'boarder, but no spotter, and music blaring from the boat, are especially scary.
On the flip side of that, I saw my coach (who was at the time the university associate coach, and I was rowing in a breast cancer survivors team practice out of the university's boathouse) give free t-shirts to a family who were extra-thoughtful in their power boat, navigating around us.
We don't have the volume of powerboat traffic you do, and mostly are rowing out on our own (no coach boat), so I will often shout out thanks to people in powerboats who behave in safety-conscious and thoughtful ways, around our boats. And I try to be conscious about not doing things that will be unnecessarily irritating to them, too (like avoiding passing other rowers and taking up lots of river-width, when I see that a powerboat is coming along, especially if they're politely minimum-waking).1 -
Had a pretty nasty stomach bug last night. Felt OK today and was supposed to be attempt #2 at the 5K TT. Didn't attempt it, was feeling off still. Did a fairly hardish 2K, then 3 one thousand meter intervals (harder on the first two and then a bit easier on the 3rd). Only did around 40 minutes today and figured I'd not press my luck with just feeling better.2
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Thursday.
30min with trainer - tough one today. Pyramid workout from 10 down to 4
2min with slam weight, tricep throws and jumping slams then
Press ups/sit ups/squat jumps.
No rest between sets, dripping with sweat by the end of the 30min.
20min easy run
30min tabata class
45min barbell class, elbow is a lot better but didn't take any chances and used no weight at all for upper body. Then as I'm running a half on sunday I went light on the legs. Instead of triceps in the tricep track I did glute bridges using a chair to raise my feel (both normal and single leg).1 -
Spinning on my Peloton - it’s fairly new to us in my household and I’m loving it!2
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10 minute land exercises, 1 hour swim in the pool0
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9/19/2019 - late afternoon at park -
#1 - run slow 2 miles in 21:49.
#2 - run at mile pace 1:00 slow jog recovery 1:00 - completed 8 rounds 1.68 miles in 16:02 - target mph pace for fast runs was 7:30 - actual rounds mph pace were 6:35, 7:32, 7:35, 7:57, 7:48, 7:16, 8:09 and 8:05. Missed my target pace for 6 out of 8 rounds.
#3 - run at faster than mile pace 0:30 slow jog recovery 2:00 - completed 6 rounds 1:37 miles in 15:01 - target mph pace for fast runs was 7:15 - actual rounds mph pace were 6:44, 6:51, 6:51, 7:23, 7:29 and 6:51. Missed my target pace for 2 out of 6 rounds.0 -
I went bouldering yesterday. It was around 90 minutes. I went on my own - all my buddies flaked out on me.
It was an odd session. I felt really tired, so was unambitious. But I got every v1 I tried first time, and I also got two new v2s. So maybe I should have tried some v3s, but I didn't.
At the end, I forgot which locker was mine and had to borrow a phone to call myself to see which locker vibrated.
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Friday yayday
1hr session with my trainer. Was expecting 30min of upper body work on trx and 30min stretch. What I got was 30min of intense cardio and 30min of deep stretch. I was a lot looser than I usually am in these pre-race deep stretch sessions,.enough that I could feel that she could push a lot harder in to the glute and hamstring stretches than usual. Pretty sure it's the weekly PiYo class that's done it.
45 min total body conditioning, more of a traditional legs bums and tums class today with a lot of work on the outer thigh/hip.
20min easy paced run, unsurprisingly my legs were tired and it took real mental effort not to stop and walk2 -
Deadlifts 3x6
Lateral pulldowns 3x10
Dumbbell shoulder press 3x8
Cable curls 3x12
Kinesis core 2x151 -
*1x12 cable curlJessAndreia wrote: »Deadlifts 3x6
Lateral pulldowns 3x10
Dumbbell shoulder press 3x8
Cable curls 3x12
Kinesis core 2x15
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overhead presses 3x10 (attempted)
deadlifts 3x8
lat pulldowns 3x10
45 minutes on the dreadmill
sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.
edit: *not including warm up sets*1 -
Haven't done it yet but today is leg day...after work it's
5x 2-5 squats @ 315 ( mostly working on correcting my depth)
Superset
2x30m farmers walks, a new PR attempt (258 per hand)
2xSled pushes @550 on the sled.
I will "punish" myself if I fail to PR the walk by dropping the weight on the farmers to 225/hand and making myself do 4 supersets instead of 2.
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6.8k rowing the double, basically about 7 minutes launch & warm up, 10 strokes power 10 strokes steady state, repeated except when we had to spin at the bridges (and about a 3 minute steady state period while rounding a corner I can't easily see around, so I'm more cautious), then around 10 minutes steady state to cool down, and a slowdown to land at the dock.
Looks like maybe 20-ish repetitions of 10/10 from counting heart rate peaks, but that's imprecise. (In bow, I'm counting the strokes; I'm not mentally up to counting the pieces while also counting the strokes, especially under exertion; and I can't be hitting a lap counter or anything while I have both hands on oar-handles because I don't like to swim (especially when I mean to be rowing).)
Most seasons, we start doing 10/10 early in the season, then lengthen it to 20/20, 20/10, then start throwing in 500m power pieces, and so on, assuming whether permits. We didn't do this this year because of physical issues for both my most frequent double partner and me.
This is no kind of structured rowing training at all; it's just a way of having fun and building up power/endurance a bit, plus getting that nice exhilarated feeling from having worked hard. (I joke that I'm old enough to have a carburetor, and intense pieces get the carbon out.) It's challenging (impossible?
) to carry best technique into power/speed, so that's a part of it, too.
Sketchy weather days, plus warm-ups and cool-downs, are a good time to focus on technique at lower ratings (a.k.a. strokes per minute) and intensity. In bow, I also need to focus on traffic/obstacles and steering (while facing in the wrong direction ). Some people use glasses/hat-mounted bicycling mirrors as a watching/steering aid, but I gave it an extended try and it didn't work for me.
Oops, rambling again!
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First time working with a physical trainer, so she walked me through some stretches as well as some lower body and core exercises. I feel like I can get around a gym pretty well (I've been exercising multiple times a week for 10 years) but it's nice to know where I can improve -- specifically, my weak ankles.
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sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.
edit: *not including warm up sets*
I think almost everyone struggles with upping ohp, my 1rpm is a pathetic 35kg and it took me nearly 6months to add 3kg.
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Two hours of weeding, raking & yard work. It sure felt like exercise!!! 90 deg F in the middle of September. Yow!3
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youcantflexcardio wrote: »Haven't done it yet but today is leg day...after work it's
5x 2-5 squats @ 315 ( mostly working on correcting my depth)
Superset
2x30m farmers walks, a new PR attempt (258 per hand)
2xSled pushes @550 on the sled.
I will "punish" myself if I fail to PR the walk by dropping the weight on the farmers to 225/hand and making myself do 4 supersets instead of 2.
Beastly! Thanks for sharing. Enjoy your strength and youth.
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overhead presses 3x10 (attempted)
deadlifts 3x8
lat pulldowns 3x10
45 minutes on the dreadmill
sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.
edit: *not including warm up sets*
Work on shoulder flexibility and video your OHP from side view to evaluate form. You want a 100 percent northernly flight to lift the most. If you’re even slightly forward, you’ll make it harder.
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BodyCombat class.
And since I’m no longer saving my legs for an event, I was free to bounce around and risk knackering my ankles as much as I wanted to. WOOHOO!3 -
7500 meters today in around 36 or so minutes (2:22 pace I think) @ 18 SPM. Felt really great today. Pushed a bit harder than I should have at the end and put in around a minute at 1:50 pace. Was seeing mid to high 1:40s. It's been a long recovery but I'm starting to see glimmers of my old self. Not many, but when I do on days like today, keeps me going.3
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pierinifitness wrote: »overhead presses 3x10 (attempted)
deadlifts 3x8
lat pulldowns 3x10
45 minutes on the dreadmill
sweet baby jesus i hate overhead presses. i still suck at them. was only able to do 1 set of 10, 1 set of 8, and 1 set of 5. i progress regularly in everything but those freakin things.
edit: *not including warm up sets*
Work on shoulder flexibility and video your OHP from side view to evaluate form. You want a 100 percent northernly flight to lift the most. If you’re even slightly forward, you’ll make it harder.
thanks, i appreciate the advice. i'll do that next time.0 -
9/20/2019 - at the beach -
Late morning - superset #1 - double overhead press with 24kg KB (3-3-3-3-3-3-3-3-4-4) plus #2 - BW-only walking lunges x 10 every 3:00 then closer of double overhead press with 20kg KB x 10 plus BW-only walking lunges x 20 - completed 11 rounds in 31:16.
Walked around perimeter of workout area between rounds and Garmin said this was 0.72 miles. Walking lunges felt good and worked off some low-level DOMS. Haven’t done them in a long time. Think they’re back in my training rotation.
Late afternoon - slower walk to, on and back from beach - 4.02 miles in 1:20:53.
Sometimes, life’s a beach.
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Did my first double at Krav tonight. Went to a regular Krav class, then stayed for a conditioning class. Felt great throughout but I’m pretty sure I’ll be feeling it tomorrow.2
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15 minutes warm-up, stretching, plus strength training lower body for 30 minutes0
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BodyCombat class.
And since I’m no longer saving my legs for an event, I was free to bounce around and risk knackering my ankles as much as I wanted to. WOOHOO!
Love that feeling, when you can finally put 100% in to classes. I've got 2 more races this year and then I'll be able to do the same (and I think my trainer is even more excited at the prospect)
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BodyPump
Old-fashioned aerobics
BodyBalance
...and the three miles of walking required to get to the gym and back...
Tomorrow may be a rest day
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