What Was Your Work Out Today?
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Wednesday
Bench : decided it was time to start pushing the weights a little. Started out with 3 sets of 10 at 25kg, down for count of 3, hold for 3, up for count of 3.
Then sets of 5, going up 2.5kg a set until I hit 40kg. Ok not quite back where I was but getting there.
30min cardio, rower and stair master
3mile run - taking in my challenge hill and in the dark.
Piyo
Zumba2 -
Workout number 1: weight lifting class - squats, OHP, bent over row. Three sets of five for each. Squats are my nemesis because of the knee surgeries I've had, but I'm slowly getting better. I had a bit of a breakthrough today in terms of form which was great, but the challenge is going to be ironing that in in terms of "this is how you do this correctly".
This all still feels like a chore (like various other things that are good for me but that I don't want to do), but I can see why people like it and at least I'm learning how to do these lifts correctly. I am also getting stronger, but my mind is trying to protest.3 -
Workout One (early morning ) Shoulders..upright row, shoulder press, lat raises
Workout Two (afternoon) Back...chinups, rows, bent over rows
Workout three (evening) wine1 -
Yet another too windy for the degree of cold morning, so cancelled on-water rowing. Decided, reluctantly, to sneak in 2 x 10' on/2' off (1st 2' drink break and row in easy, 2nd 2' CD at easy pressure) on the rowing machine before dinner, aiming at moderate pace around 2:30. Need some more conditioning: It's costing me a higher HR than the same split was last Winter (not too surprising).
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Workout 2: 60 min on trainerroad. The first workout of Sweetspot Base II not including the ramp test which felt way better than I expected it would. Not easy, but not super hard either.3
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Rest day... 15 minutes of morning stretching and later 25 minutes of Zhumba just for fun.2
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Yesterday: 2500 yard swim (50 min); 75 min vinyasa yoga
Today: 2500 yard swim (50 min); 30 min weight training2 -
Thursday, so spin class; and the light higher-reps sets of OHP, bench, KB swings, plus some dead hangs. I'm a dull, repetitive gal. :drinker:0
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10/24
6-7 pm:
Strength
Vertical Push Pull
300 Jumprope Skips (1/2lb Rope) x 5 (1000)
Dip - 12-10-7-5-2 (36)
Pull-ups - 12-10-7-5-2 (36)
Pike Press - 12-10-7-5-2 (36)
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Thursday.
30min sprints with trainer, she really ramped the pressure up today, had me chasing her, and then she chased me. Managed to spike my pace at an unheard of <4:30
Leg day. Yay still relatively light but really enjoying getting a full on leg day in.
Deep barbell squats
6@20/22.5/25/27.5/30/32.5/35/37.5kg
Deadlifts
3x10@40kg
Superset 1 barbell 11@10kg no rest between sets
Straight leg deadlifts
Sumo squats
Lunges (each leg)
3x1min wall squats
Superset 2 11reps no rest between sides/sets
Donkey kick
Fire hydrants
Leg extensions
Superset 3 11reps no rest between sides/sets, 11 glute bridges between sides
Hip circle
Leg raise
Reverse hip circle
Clams
3x11 curtsey squat to leg raise
3x11 single leg deadlifts to knee raise
Single leg push down level 10, 3x11 no rest between legs/sets
Standing calf raise 30kg, stretch calves between sets
12min rower (6)
10min spin (20sec standing sprint/40 sec active recovery)
10min deep stretch
20min run taking in my challenge hill. Pretty good pace today..
Mash up - tabata meets weights meets abs
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Threshold Thursday. Wimped out and did two of these 8 minute intervals on the Rower, then two on the AirBike. Both brutal, but the Rower is just so hard to do these on. Mentally, I wasn't there today. Still, as the HR indicates, the last two on the bike were no picnic. 4 X 8 minute intervals (as hard as sustainable) is one of the best ways to improve VO2 Max. Very hard but very effective.
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@ Hobbises333 - likely a dirty machine. Dirtier gym machines will have a lower drag factor from the dirt, even if put on a 6 or a seven sometimes. I would ask your gym if there's any way for maintenance to clean the fan. If it's a C2, you should be able to find out what the DF is, regardless of how dirty the machine is. Congrats, though on the watt improvement!
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Warm up:
5 min lateral helix machine
StrongLifts workout B (with a few modifications/additions due to it being the busy time at the gym and machine availability):
5x5 overhead lifts
3x10 good mornings
5x5 squats
3x10 abdominal crunch machine
Cool down/cardio:
15 min on stationary bike
It's super challenging for me to get all my lifts in during peak hours at the gym, and I hate waiting for machines. Thankfully I'll be able to go earlier tomorrow. I didn't mean for this to turn into a core day, and I'll probably feel it tomorrow!2 -
2,500 yards freestyle. (First time in pool in about 6 months...so planning on soreness tomorrow...). Couple of 20 min dog walks.2
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My schedule got interrupted today so it became a bit of a hodge podge workout...
15 minutes stretching
10 min elliptical cardio warm-up,
35 min squats/leg work w weights
55 min restorative yoga
went for lunch and a 2 hr break... then back to gym...
7 minutes rowing/cardio warm-up
75 min more strength training, abs, PT, KB, leg-press with BFR to failure (well, almost - I guess I'm getting stronger!)
30 min cool down playing table tennis for fun2 -
Yesterday: BodyBalance, plus about an hour and a quarter of walking.
Today: BodyCombat later, which I will need to burn off the tasty street food lunch I am planning
I'm currently looking at adjusting my schedule to add in a tap dancing class. Owing to the practicalities of everything, the only place I can fit it in is ten minutes after a BodyPump class (and I will need to spend those ten minutes sprinting between the two). Is that insane?2 -
10 min yoga. 45 min Peleton power zone (bike spin class).
Was::
12 min warmup
1st set 30 sec easy between each interval:
2.5 min zone 4
2 min zone 5
90 sec zone 5+
2 min zone 5
2.5 min zone 4
3 min easy.
2nd set same as first except add 30 sec to each interval. Second set was hard so I cheated and did zone 3,4,5 instead of 4,5,5+.
But I finished. I'm calling it good. Will get in a couple of dog walks later. Sorry if this is TMI. Just glad I finished it.4 -
Friday.
60min early morning session with personal trainer. Started with a new running challenge that we started last week. 0.4mile run (was supposed to be 0.4km but someone changed it to miles), 50 squat jumps, 0.4mile run, 50 press ups, 0.4mile run, 50 sit ups. Last week it took me 25 minutes today it took 18, obviously I was far more in the zone.
We (as in the royal we, meaning me) then moved on to various trx exercises interspersed with my carrying a weight above my head and shuttle runs.
30min easy run, yep taking in my challenge hill, only got 6 more days in the 30 day challenge.
Total.body conditioning class, nice leg burner today.
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Finally back on the water rowing bow in the double, for about 8.7k, after many recent cancels due to vile weather conditions** for rowing.
We decided to cross under the upstream bridge where we usually turn (because it's too weedy in summer up there to make good progress: The weeds grab oars, and hold lots of risky debris), hoping that the water weeds would've died back. They had.
It's wilder there, very wooded, almost feels rural even though suburbs and city are near. Part of it runs through a natural area/park. Fall color is coming on nicely, so it's really pretty, and the trees keep it quiet except for bird sounds.
Better yet: The swan family, still 6 of them, treated us to a combo flotilla and air show, with them flying overhead close enough that we could hear the wonderful, singing-like whoop their wings make when they fly. It's literally thrilling, in the sense that I almost get chills.
We threw in a few power pieces once we got back on the familiar and more open stretch of river, just for variety.
Really a wonderful row: Hoping it won't be the last.
** Synonym for "vile weather conditions" is "the perfectly normal stuff that happens in Michigan in Fall when we start to run out of rowing season: Cold rain, prohibitively high wind for the air/water temp, and air temps heading down toward freezing, which means slippery frost on the dock and quick hypothermia if you accidentally swim".5 -
Today it was my morning workout for 30 minutes in my home gym and at the end of the day a 5km run.2
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@ Ann -- sounds quite lovely. Trying to talk my wife into a Fall walk up on Mt Lemmon this weekend. It's the only place we see Fall leaves around Tucson -- they have some maples and oak high up on the mountain. It's high color season in that little pocket of Fall here.
Today was just more Steady State (moderately easy work). Tried to keep it at a 6 out of 10 on a difficulty scale. 60 minutes of work -- first 30 on the rower and second 30 in the AirBike @ roughly 155 Watts. The spikes on HR are my standing runs. I do them every five minutes or so just to stand up and not have my rear so sore when I'm done and give the quads a break, but drives up the HR into mini spikes.
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20 min warmup on elliptical
chest workout (bench press, dumbbell flys, incline dumbbell, pec deck machine and pushups)1 -
60 min HIIT class using a step with 10 min abs at the end1
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Back in the gym for the first time in a while, I was rather nervous due to the number of times my body had been giving out on me at random intervals a month or two ago. (Plus, my workout partner just moved to Detroit, so I had no familiar spotter to cheer me on.
)
Took it easy at low weights and the simple 5x5 stuff that an app can basically run for me. Warmed up by walking to the gym and then:
Back squats @ 95
Bench press @ 45
Barbell rows @ 55
Lat pull downs @ 50
Then I walked home from the gym and went to the dentist and went grocery shopping and my plan to "take it easy" was apparently poorly executed, because I just checked my step counter and I'm at about 17k steps, and I forgot to put it in my pocket while I was pushing the cart at the grocery store.
I now have a lot of cooking and eating in front of me.
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Wednesday
45 minutes swimming.
Friday
1 hour, vinyasa yoga
Saturday
27 mile walk, in around 8 hours 20 (including all stops). This is not a bad pace for such a silly distance, so I am happy, although a little sore.2 -
Out rowing the double again, about 8.4k, again up past the bridge. We saw the swan flotilla again, but no air show. I hadn't seen a Great Blue Heron in a couple of weeks (in summer, there are routinely multiples, every outing), but we saw one today. The very common geese and Mallard ducks have thinned out a lot.
It was down close to 30 degrees F first thing this morning, but frost was off the dock by the time we got there. It's a question now whether full Fall color will win out, or high winds. This is what it looked like across the river from the rowing club: Way short of full color, still, but leaves starting to go.
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Saturday.
Cycled to and from bootcamp - total of around 7miles and somehow got a 10th place trophy on a segment. Really not sure how, considering it was in to the wind on my very much not racing or mountain bike, that I bought purely to get from a to b.
Bootcamp - quite enjoyed this morning, we did some sprint relay races and I was in the winning team. True we had the machine on our team but I held my own. We also did the bring sally up press up challenge (have a look on YouTube, you may only find the squat version, but you'll get the idea). I didnt quite get to the end but I was.the last woman press upping and I only gave up because I realised everyone else had dropped out.
20min run - at night up my challenge hill, waited for the wind to die down so it was later than I would have liked and colder. Plus tried a different chest light at didnt get on with it.1 -
Today I rode my bike to the rock climbing gym and climbed pretty insensively for 2-2.5 hours (on and off switching with my belay partner).
Managed to send one 6a (5.10b) clean but struggled with a couple other 6a's... A mix of lack of technique, strength, and mental oomph.
Anyone else into rock climbing?0 -
Out rowing the double again, about 8.4k, again up past the bridge. We saw the swan flotilla again, but no air show. I hadn't seen a Great Blue Heron in a couple of weeks (in summer, there are routinely multiples, every outing), but we saw one today. The very common geese and Mallard ducks have thinned out a lot.
It was down close to 30 degrees F first thing this morning, but frost was off the dock by the time we got there. It's a question now whether full Fall color will win out, or high winds. This is what it looked like across the river from the rowing club: Way short of full color, still, but leaves starting to go.
Oooh your water was as nice as ours this morning (or ours was as nice as yours?)! I did a mostly relaxed taper row in an 8 this morning in preparation for my last regatta of the season tomorrow. We were mostly a race line up (I think?). ~7k of fairly easy work and 2k of race pace. I got more or less roped into racing in two races tomorrow because someone had to drop out of the 8 due to family commitments so I was asked last weekend if I could sit in. Because it was 7am and I wasn't exactly thinking straight, I said yes.
Unfortunately, while this is our home regatta, this year it's more of a home away from home due to our boathouse situation so "Portland Fall Classic" will be more like, "Vancouver [Lake] Fall Classic" which meant that we had to load boats this morning and means I will need to pack more warm clothes becuase there won't be a boathouse to stay warm in.2
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