What Was Your Work Out Today?
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10 Min warm up
Circuit x2
Russian Twist
3 min shadow boxing
Ball Pass
3 min shadow boxing
V up
3 Min Shadow Boxing
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15 minutes stretching, a few minutes of cardio on the row machine, and 2 hours at the gym doing various strength training with barbells, kettle bells, body weight, etc. with a bit of breaks in between...0
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60 minute Peleton power zone ride plus 5 min cool down.0
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Full body like always. Leg press, Incline chest press, Pullups, Dumbbell shoulder presses, cable curls, and cable crunches.1
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Saturday
I did a scuba dive, on one of the harbour wrecks in Portland, Dorset. The dive was 42 minutes to 12 metres; my surface air consumption rate was just under 12 litres a minute. This is close to my best ever.
Sunday
I ducked out of diving, as the wreck chosen was below my depth limit. (I have a hole in the heart which gives me quite a shallow limit.) I did a 10 mile walk instead.
In the evening, I went bouldering. All the routes had been reset. I did pretty well, I think, getting a bunch of relatively hard stuff (by my standards). My gym's Youth Team were in, to keep me humble - they are all way better than me.
Monday
I went bouldering. This was another good session - I got a bunch of v3s, most of which were new routes for me. It was a 2 hour session. I think I may need to improve my dynamic moves, which are terrible. I almost always fall off the wall when I jump.
Tuesday
This was a lifting day. Body weight: 65 kgs.
I started off on the hangboard, initially doing a load of pullups to warm up. If I do deep breathing first, I can do 10 on an exhale withpout inhaling. This gives a nice headrush, so is my currently preffered approach to pullups.
I did 4 sets of 30 seconds hang on the big ledge. I then did 20 seconds on the 21 mm ledge. I was quite pumped after this, so more hanging felt unwise.
I then bench pressed. I did 3 sets of 5, 55kgs.
I then squatted - 3 sets of 3, 80 kgs.
I finished with a bunch of banded facepulls.2 -
Yoga to start the day. Just a quick 30 minute session before work plus 10 minutes of headstands and handstands.
This evening I had a handstand class. Usually Wednesday is working on handstand press but I opted to focus on balance work and trying to get a consistent kick up so just a day of grind rather than amazing feats of skill.2 -
Roughly 45 minutes on the rower today. Nice and easy pace. Last part, at my old Drag Factor of around 103. Felt good to finally get the DF back up and not have my HR racing.2
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Wednesday.
No PT this morning so I decided to combine my weekly sprint session with my hill challenge, by doing fartlek up the hill. Omg that was such hard work.
Then went in the gym to do some liss on the bike followed by arm and shoulder work. Really happy with how rehabbing my elbow is going, managed to add in some lateral raises and even use the 1kg dumbbells for rotator cuff work. Weights are still nowhere near where they were but it's starting to improve. Finished off with 10min on the rower, moved the dampened up to 5 and pulled a little harder today.
PiYo class - still loving PiYo, couple new rounds, but omg am I seeing improvement in flexibility. From being able to put my head on the floor during the straddle stretch to hands on the floor during hamstring stretch.
Zumba - seemed to have my bounce back tonight.1 -
Another 7k-ish, rowing bow in the double, on a sunny, calm, quite cool (40s F) morning.
We tried a couple of power pieces, to see how we're doing on tech changes from camp when power's added. The first was pretty terrible, and the second slightly less terrible, so we went back to tech work.
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push ups to exhaustion (100 total)
40 min cardio on spin bike.2 -
Over 16,000 steps today! Plus 35 minutes of tennis. We played in the evening and it became too dark to see the ball so we cut it shorter than usual.2
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Wednesday it was my morning routine and walking - to and from the train station and at the exhibition I went to with my parents total 19K steps2
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Was gonna rest completely today, but since we had a family get together I needed to shed some calories so I could eat more for dinner! Did a brisk 30 minute walk, plus aerobics.1
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Started the day with some yoga focusing on backbends because I am keen to improve my back range of motion.
Later on was gymnastic strength training focusing on middle splits followed up by a 90 minute ballet class. Ballet teacher says I am improving but I don't know - i just felt like a big sweaty mess.2 -
11.5k rowing on the water this morning in almost a race line up. It was so cold. I've been inside/in my car for almost an hour and I'm still cold. I've also learned that rowing on a still full stomach because of how much food I ate during Yom Kippur break-fast is a bad plan. The only reason I went this morning was because we have a regatta on Sunday.3
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Spin class, some more easy conditioning sets of OHP and bench, plus a couple of experimental (and quite short
) dead hangs. 1 -
Thursday; my weights morning workout, a 5km run and a longish walk to and from public transport
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10/10
1-2 pm:
Conditioning
Jump Rope - 60s on 15s off x 15 (19m30s)
*practiced the boxer skip and cross-overs…
6-7 pm:
Yoga Warm-Up
Sun Salutation - 5 Rounds
Strength
Vertical Push Pull
Dip - 12-10-7-5-2 (36)
Pull-ups - 12-10-7-5-2 (36)
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Thursday
30min PT- stair workout- cardio -hard work
1hr physiotherapy appointment- we normally do this over the phone but ive got the sore elbow (turns out it was most probably a sublexation and I can now slowly start building back up). I have hypermobility syndrome (eds) and she was really happy with improvements in my range of motion and stability. She wishes more of her bendy clients did strength training.
2mile run including the challenge hill. I took a minute off the time it took me to do the loop at the beginning of the month.
Tabata
Barbell - continuing to slowly add weight. Only issue was with rows1 -
I avoided a hardish 5K row until I was forced to do one a few weeks ago. Did another one today voluntarily. Not as hard this time (around a 2:09 pace) but hard enough for an AT workout. Followed that up with 20 minutes semi-hard on the Air Bike. Pushed up to around 85%/87% of max HR, not much higher. Really hard workouts will push above 90%, so I was holding back just a bit on this one, still being cautious about not feeling great at the beginning of the week.2
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Warm up:
5 min Helix lateral machine thing
Dumbbell flies
StrongLifts workout A:
Chest press
Squats
Barbell rows
Cool down/cardio:
Cunches
15 min elliptical2 -
9 minute walk (to take out my recycling) then off to fitness center for 35 minutes of track walking then downstairs to pool for 65 minutes of water calesthenics which now includes foam dumbells, jumping jacks and lunge squats.3
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100 squats
50 push ups
50 sit ups
10 dips
30 minutes of yoga
it's not a lot but today was an off day3 -
15 minute warm-up, swimming for an hour, then to the gym for strength training. i logged only 60 minutes for weights, because i wasn't sure quite how to count in the breaks... tho i was actually there almost 2.5 hours working out. barbell front and back squats, deadlifts, turkish get-ups, tri-ceps, chest press, and my PT exercises, along with some stretching.0
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I did two hours' bouldering.
It was a good session. I've definitely improved recently - I seem to get eventually get nearly all the V3s I try. It's not an instant process- there is one I failed to climb in about 10 attempts on Monday. I had another 10 tries yesterday, and got it on the 10th. (The key was swapping feet early on, so the left foot is on the right hand side as you reach over the arete. This avoids a really difficult foot swap later on. It took 19 attempts for me to realise this....)2 -
My morning workout and a short run (3km) and some walking1
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Friday.
60min PT - trx and slam ball. She got the 10kg slam ball out today and I'm shocked at how much upper body strength I've lost in the last month. Really need to work and build it back up, I was jumping with 10kg ball.slams, not a chance of the today. Had a progression on tricep extensions, when she told me to kneel.to do them I thought that would make them easier, but oh no, definitely harder. Also did a new ab exercise, roll outs, didnt hurt too much when doing them but a couple of hours later and i can definitely feel it. My words to her : brutal.
32minute progressive effort run taking in my hill challenge. As much as I tried speed wasnt happening. But 8min each of, easy, moderate, high and easy effort.
45min total body conditioning class. Lots of work on the butt today, the already sore butt.2 -
That should have been it, but was feeling really stressed so decided to do an hour long PiYo Live class on beachbody on demand. Followed by 12min high effort on the rower.3
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Deadlift: 325x5 x4 sets (2 min rests between sets)
Bench: 270x5 x3 sets (2 min rests between sets)
Standing French Press: 80x12 x3 sets (EMOM)
Barbell Arm Curls: 80x12 x3 sets (EMOM)
**about 50 mins total workout time. Anyone can do these workouts but they’re scaled at a percent of your 1-rep-max. Deadlift and bench are scaled at 65% of my own 1RM.
**EMOM means every minute on the minute or 1 min rests.2 -
50 minutes easier work today. 30 minutes on the Indoor rower @ 2:26ish pace / 18 SPM. Followed that up with the Assault Bike for 20 minutes at right around 150 Watt Avg. All between 65 and 75% HRM.1
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