What Was Your Work Out Today?
Replies
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morning workout in my home gym, walk to and from work and a 3k run/jog2
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MikePfirrman wrote: »Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.
Just an fyi, damper setting has nothing to do with effort level on a rowing machine. Having it much if at all above a 6 would be an unwise decision in most cases excluding the flywheel being really dirty. It would be more advantages to go off of drag factor. There's more information on Concept 2's website:
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/what-damper-setting-should-i-use
http://archive.usrowing.org/news/details/06-01-03/Demystifying_the_Drag_Factor.aspx
I've been going really easy in the rower thanks to my elbow. Last night was the first time I'd put effort in. Unfortunately the rower itself.is not the best maintained and very old. I usually have the dampener on 8, anything lower and I can't get a smooth action as it feels like I'm pulling on air.
Since it's a Concept2, something useful to you might be ErgData. It's a free app that you can get on your cell phone and for an older PM (computer or monitor for the rower), you can buy a cord and cradle that attaches to the rower and give you data/feedback.
Sometimes, the "air" feeling is that the DF (drag factor) is low, other times it just means your drive distance is choppy and not very far or efficient (which, ironically, could be caused from too high of a DF). Not to pick on folks at my gym, but the guy next to me yesterday was mostly pulling "air", though he had the DF up way higher than mine. The reason being he was only pulling the chain around one foot and then scooting back in again. A nice drive should be around 2.5 to 3.5 feet or one meter, depending on your leg, arm and body length (also flexibility at the ankle and waist). ErgData will tell you how long your drive distance is. Even at low DFs, you still should be able to row. My Personal Best (7:11 2K) was done at a 103 DF, which is lower than many women in my online club use! There's a guy in my indoor club that is a world class indoor rower that does tons of work at the lowest DF his rower can go -- he says it helps him with form. I'm not sure how (likely his acceleration and form are so strong), but it's also ridiculous the paces he can put out on extremely low DFs (like in the 1:40s).
Thanks. I've been working hard on form over the last couple of.months as I couldn't use much force. I'm extremely short, with little legs but try and get full range.
I know what you mean though about people who dont move much, there was a lady doing 45 strokes a min on level 1, but was doing 4min/500m moving in a range of maybe 6inches. I was still on level 5, and taking it very easy, 26-28 strokes a min, 2:50/500m. I struggled to keep my mouth shut.
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Monday.
It's my PTs birthday and she had the cheek to take the day off so no training or classes. (Also my little boys birthday, so we spent the day together).
All I've done today is a 20min easy run taking in my challenge hill2 -
@ Runnergirl -- Congrats on your marathon, that's huge! Very sorry I missed that yesterday on the first time skimming through!
Today was pretty much recovery day workout. 50 minutes, first 30 on the rower @ 2:22 pace/18 and 19 SPM, then an even easier session on the AirBike.2 -
50 minutes on the elliptical trainer and back workout (chin-ups, seated row, pull downs)3
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I stretched 30 minutes this morning to help with recovery, and am stretching my (new) injury throughout the day until I can see my physiotherapist tomorrow.
My plan is to now go to the gym and exercise the other parts that are still working!!!2 -
Warm up:
5 min lateral helix machine
StrongLifts workout A:
5x5 squats
5x5 bench press
5x5 bent over row
30 sec each foot balancing on bosu
2x20 hip dips
Cool down/cardio:
15 min elliptical2 -
Am back and holding myself accountable. I did go to the gym! I couldn't do my usual exercises due to what appears to be a hip flexor stran that happened yesterday. But, I still did:
45 min stretching
15 min rowing (modified for one leg only) cardio/body warm-up
105 min strengthening: PT exercises *one-leg* only circuit: squats, balancing, weighted lunges, dead lifts, airplane, hopping, cross-stepping, BFR to fail on leg extension, some ab work, bicep, triceps, lats/pull-ups, back, planks, push-ups, cool-down...
It's whatever I could fit in without using or causing pain to my right hip flexor!1 -
The day is still young here. I am thinking of jumping on my bike and ride 30-40 km. BUT I think I might wait until later and take a double class of spinning. It is not easy, because the sun is shining, but it is cold outside.
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2 hours' bouldering. This was a pretty good session. I got loads of new v1/v3s (which were probably closer to V3 than v1) and two new V3/v4s ( which were both also probably V3).
After this, I was pretty pumped, do I spent the last hour falling off the wall a lot.2 -
Last night I signed up for a morning spin class via ClassPass expecting this big snowstorm we are getting to not get bad until later. Well, it started blizzarding sooner than expected and I woke up to 6 fresh new inches and counting. I didn't want to get charged the missed class fee so I slipped and slid down to the studio and only arrived about 5 min late. So I got in a roughly 35 minute ride today, even with the weather. Maybe will take a snowy walk later, but will likely stay cozy inside the rest of the day.1
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Mondays or tuesdays I usually do 40 minutes core, 40 minutes cardio, 40 minutes legs
Wednesdays 60 minutes chest, 10 minute walking
Thursdays arms and shoulders -60 minutes
Fridays back 45-60 minutes
Saturday and sunday all cardio0 -
Superset for 20 minutes: sumo deadlift/1 arm cable pull.
5 minute rest.
Superset for 15 minutes: db bench press/front raises.
Just about back up to speed.1 -
55 minutes today -- 30 on the rower @ 2:22 pace/19 SPM and then 25 on the AirBike fairly easy. Was supposed to do a harder row today but put off until tomorrow. Was still in need of some more recovery from Sunday.1
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Full body weight training and 110 pushups2
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10/26
8-9 am:
Conditioning
Jump Rope (24m45s)
2m (1/4 lbs rope) on 15s off
60s (1/2 lbs rope) on 15s off
x 6 Rounds
Yoga
Sun Salutation - 10 Rounds
10/28
6-8 am:
Yoga
5 Tibetan Rites
Conditioning
Jump Rope - 60s on 15s off x 15 (19m30s)
6-7 pm:
Strength
Pull-up - E2MOM (21m)
5 rep every 1m20s (75)
10/29
6-8 am:
Yoga
5 Tibetan Rites
Conditioning
Jump Rope - 60s on 15s off x 10 (12m50s)
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Yay it's crazy Tuesday
30min session with trainer, a mix of core work and hill suicides. Felt really hardcore after a really easy weekend
Zumba
2hours of upper body, benching plus shoulders and arms. Its half term and I've got to somehow get 3 weight training sessions compressed to 2 so this was a lot longer than usual. Finished off with the ski erg.
20min run including my challenge hill.
Insanity, newer format again, lot of single leg work.
Boxercise- asked to partner the instructor as I've over-indulged the last few days and wanted a tough workout. And I got a tough workout, no mercy even when it came to double abs1 -
Spin class + higher rep/low weight OHP, bench; beginner dead hangs.2
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Monday is a weight lifting class day. Squat, bench press, deadlift. It's amusing because I'm the weakest among my group of 5 at everything other than deadlifts which is where I'm the strongest. I deadlifted 195lbs, but I could have done 200 with good form.
Do you feel like that greater ease with deadlifts has something to do with the rowing/cycling or other things you've done in the past?1 -
Active rest day with several pre/post workday dog walks totalling about 6 miles.
My dog loves active rest days.3 -
15 minutes stretch
60 min swim
break
5 min row (quick warm-up)
60 min strength training
cool-down...
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Yesterday:
40 mins walking to the gym and back for my physio appointment*
50 minute BodyPump class, which was actually 45 minutes because I skipped out mid-abs to run down the hill to:
1 hour tapdancing class
...and 40 minutes walking to and from said classes.
Today:
Official Rest Day. I'll just take a lunchtime walk.
* I originally went in with a hamstring injury. Three months later, we're at '...and also, you have anterior ankle impingement, get our sports masseur to work on your insanely tight calves for half an hour solid and see if that loosens the joint enough to move'. I'm beginning to wish I'd never started...2 -
50 min swim ( 2750 yards)1
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Rest day...2000m ski/5000m row and 35 min of ab work1
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Morning workout (Pilates with ball and ground), walk to work and back, 5 km run totalling 22k steps1
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30 minutes on the rower (6500 meters), fairly light then 25 on the Assault Bike, very easy on that. Supposed to do a TT (timed test) tomorrow on the rower for the month's ITC (Intra team challenge). 1606 or 1609 meters, one or the other. Closest thing to a 2K TT I'll have done in a while, assuming I don't wimp out and not complete it. Not sure what to pace I'm so far off my normal paces right now, but I think I'll shoot for a 1:56 pace.0
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Monday is a weight lifting class day. Squat, bench press, deadlift. It's amusing because I'm the weakest among my group of 5 at everything other than deadlifts which is where I'm the strongest. I deadlifted 195lbs, but I could have done 200 with good form.
Do you feel like that greater ease with deadlifts has something to do with the rowing/cycling or other things you've done in the past?
I think it has to do a lot with the rowing and cycling. If I was still climbing, I would attribute that to it as well, but it's been way too long since I've climbed with any regularity. The reason why it's so much easier for me than squats has everything to do with my four knee surgeries. It's actually a bit more complex than that, but the issues stem from the orthopedic stuff. I'm on hold with my ortho's office right now so I can go in and see her because she wants to figure out what's going on with my right knee.1 -
This morning was weight lifting (squat, OHP, power clean) followed by 2 x 15min/3min off on the erg. My right knee really didn't appreciate squats (not shocking) but I'm getting better at cleans. I need to start erging twice a week in preparation for winter training. While not exactly ideal from a physiological standpoint, I might just do it right after my weight training class given the convenience. I also have fallen out of habit in terms of cycling and erging which is not a good thing, hence today's erg session.
I see my ortho a week from today about my knee issues.1 -
Today my workout was what I regularly do at my home gym: Use recumbent bike for 35 minutes. Do some weights.
But now I am on vacation in Florida. Hotel has a recumbent bike similar to the bike I use at the gym back at home. Trying NOT to go home weighing more than when I came. At home I stick to 1200 calories and workout 3 times a week burning 350-400 calories each time. Here since I am not making my own meals it has been SO difficult to keep my calories at that level. Using recumbent bike here, but the bike tells me I am burning only 140-170 calories. I will keep it up but it is so discouraging. Makes me HATE my vacation and I am fearful that my clothes will be tight when I get back home.
I am still tracking all the food I eat, too. Will be leaving here Saturday. Any ideas or words of encouragement?2 -
GreenValli wrote: »Today my workout was what I regularly do at my home gym: Use recumbent bike for 35 minutes. Do some weights.
But now I am on vacation in Florida. Hotel has a recumbent bike similar to the bike I use at the gym back at home. Trying NOT to go home weighing more than when I came. At home I stick to 1200 calories and workout 3 times a week burning 350-400 calories each time. Here since I am not making my own meals it has been SO difficult to keep my calories at that level. Using recumbent bike here, but the bike tells me I am burning only 140-170 calories. I will keep it up but it is so discouraging. Makes me HATE my vacation and I am fearful that my clothes will be tight when I get back home.
I am still tracking all the food I eat, too. Will be leaving here Saturday. Any ideas or words of encouragement?
Swim and walk more, but more importantly, have fun and don't stress too much. Eat a salad if it makes you feel better but vacations are part of life and supposed to be enjoyed. In the scheme of things, long-term, most of us got fat over years. One week isn't going to make or break anything.2
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