What Was Your Work Out Today?
Replies
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3 x 10' rowing machine, first before breakfast, other 2 shortly after. 2' CD both time, 2' break (with row in/out) between last 2 pieces. Before breakfast, 2:27.4 @ 22spm, AHR 134, MHR 148, so mostly Z3, some Z4. After breakfast, 2:27.6 and 2:23.6 both @ 23spm, AHR 142, MHR 159, so mostly Z4.
Working on various technical things (hips behind body seems to be giving me the best payoff right now, plus the fast-hands-away trick
). Don't know how anyone else is looking at erging, but I'm caring right now less about pace per se, more about how to get relatively faster split at any given spm (i.e., applied power) while working at a slow enough spm to have plenty of think time for technique reasons . . . and hoping for the HR to magically gradually be lower at given sustained pace/spm pair, without explicitly training that in any structured way. 
A li'l ol' lady can dream, right?8.6k in a single at a sculling clinic that one of my sculling coaches gave at the boat club he stores his single at. The water was glassy and it was the most confident I've ever been in a single (I was in a club single using my coach's oars...with handles that are too big for me, but such is life). If that was the water I got to row on on a regular basis, I would try to row in a single every day.
The clinic was more like an unstructured semi-private lesson, but I was totally fine with it becuase my main priority is getting time in a single and gaining confidence.
That sounds wonderful: I'm glad you had a good single outing. For me, multi-person > single > erg, anytime. I think it can be good, sometimes, to work with sub-ideal oars or rigging (if it's not super-pathologically bad!), and figure out how to adjust. It does make it hard when you're trying to focus on drills or technique in a clinic setting, however. Must admit, I may be less empathetic in this particular case on account of having giant ape-hands, so haven't really had much experience with too-big handles, something that does affect some of my regular rower-buddies.
@MikePfirrman, hope you feel better soon!
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Monday.
30min session with trainer, trx with some advanced versions of exercises creeping in.
Shoulders/arms my usual strength routine with an extra rep per set. Plus pull up work.
Mini tri - row 1km/cycle 7km/run 2km
Extra mile - fast as *kitten*, trying to deal with some pretty *kitten* news.
45min circuits class - lots of shoulder work1 -
Well, did what was supposed to be a Steady State workout today for around 50 minutes. HR way too high to be Steady State, but that's pretty common when you're not feeling 100%. Did 10 minutes on the rower @ 2:17 pace/20 SPM, then 20 on the AirDyne (@ 190 Watts), then 5 on the rower @ 2:13, then finished on the bike for 15 more @ a much slower pace (140 Watts or so). HR average around 146 for the workout but during the second row as high as 170 -- way too high for a SS workout.
Feeling OK now, just too hard of a struggle at that level of performance.1 -
The usual Tuesday spin class + low weight highish rep quasi-strength stuff.1
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tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)1
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Tuesday
30min session with trainer, fun little circuit that included clean and press, sit ups, press ups, shuttles and a total of 900 punches.
Bench - lighter weights, slow, paused reps. And then taking the weight up. Got backup to 5@45kg so getting there.
45min zumba class
Bench accessories (incline and decline dumbbell)
45min insanity class
45min boxercise class0 -
Day 0012:
Stretching
07:00
Elliptical
02:25 - 0.25 Miles - Just to get the HR up
Perfect Squat
03 x 15 - 02(45) + 02(10) + 02(05)
Leg Press
02 x 15 Reps - 04(45) + 04(10)
01 x 15 Reps - 06(45)
Notes:
08(45) will be my Year End goal.
This is one exercise where I feel I've been way under what I can do just out of beginner's precaution. Given a couple of months, I think I can hit 360-450lbs with some regularity.
Glute Press
Left Side - 03 x 15 Reps - 130lbs
Right Side - 03 x 15 Reps - 130lbs
Notes:
Pretty sure I can kick this up another 80lbs with ease. Again, being cautious. 2,000+ miles on the bike has this muscle set pretty well formed already. As such, I still won't add more than 10-20lbs a week or whatever feels comfortable and repeatable. Not trying to do Max Weight workouts yet.
Leg Curl
02 x 15 Reps - 120lbs
*cramp risk feeling*
01 x 15 Reps - 110lbs
Notes: 120lbs felt fine for the first 15 reps. Second set felt like my hamstring (I assume) was feeling off. Took a few minutes, dropped weight, listened to my body and finished 15 without any issue.
Stretching
05:00 or so to loosen up muscles even more
Hanging Leg Raise
03 x 15 Reps - Bodyweight
Notes:
Dead tired at this point. Bit of a twinge in left shoulder. Stretched a bit afterwards. Felt fine. Arm day was pretty intensive.
Leg Extensions
01 x 20 Reps - 130lbs
02 x 15 Reps - 130lbs
Notes:
Accidentally did a 20 set.. Leg extensions I can handle pretty easily. Will raise weight again next week. This again uses already quite developed quads among other muscles. Felt I could handle a lot more weight and more rep sets. Will adjust up 10-20lbs on Friday.
Adbominal Machine
02 x 15 Reps - 60lbs
*Below Pectoral/Upper Left Ab cramp twinge.*
01 x 15 Reps - 60lbs
Notes:
As I wrote, had a cramp start. Worked it out, hydrated more with ketorade, did some twists and more upper body stretches. Felt fine after. Decided to skip my ending workout Crunches though. I had done ab work on arms day as well.
Standing Calf Lift
03 x 15 Reps - 02(45)
Notes:
Could probably double the weight and handle this. Trying to keep my added weight gains more consistant. Will do 2(45) + 2(25) on Friday most likely.
Deadlifts
03 x 15 Reps - 02(45) + 02(10) + 02(05)
Notes:
Felt really good. Doing a fully manual deadlift set felt a ton better than on the Smith Machine. Will be doing these free again. Weight felt good. I know it worked me well. Will likely increase to 02(45) + 02(35) on Friday and maybe 04(45) on next Tuesday. Year end goal will be 06(45) + 02(35) for 01 x 15.
Crunches
N/A
Notes: Removed due to cramp risk.
Vertical Leg Raise:
N/A
Notes: Removed due to cramp risk.
Notes Overall:
I'll be finding my weight/power One Rep Max targets and try and attempt them around 25 or 28 December. This next month is gonna be muscle memory, muscle gains, and general wellness focus. Ripping muscle, building muscle, keeping the habit.
Good luck to everyone else on their goals! Probably going to follow the plan's Wednesday rest, or go do some core/cardio work tomorrow.
*edit* accidentally used OO instead of 00.0 -
nighthawk584 wrote: »tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
https://www.youtube.com/watch?v=5YHZnEsE9hA 1 -
MikePfirrman wrote: »nighthawk584 wrote: »tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
thanks! never heard of these.0 -
nighthawk584 wrote: »MikePfirrman wrote: »nighthawk584 wrote: »tue 11/12: 40 min spin bike (pushups later, MAYBE if my shoulder cooperates)
Look up Scapula Pushups (sometimes called Scapular Pushups). When I've had shoulder instability issues and rotator cuff issues, these have helped me tremendously. Best thing for shoulder pain.
thanks! never heard of these.
LOL, neither had I. But trust me, I tried everything. These things, for whatever reason, really work. That and gentle hanging therapy (just hang from a pullup bar).1 -
Today my PT assigned me 45 mins cardio. So I did:
- 20 mins stair master
- 15 mins elliptical
- 10 mins bike0 -
Totally dogged it today. No regrets.0
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20 min warm-up including stretching, rowing machine
60 min session with trainer... lats, abs, chest, obliques... right now I can't even remember what else off hand... tired...
60 min phyiso... legs
I went to go surf but definitely got tired quickly! But, 30 min in the ocean still felt great!
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That sounds wonderful: I'm glad you had a good single outing. For me, multi-person > single > erg, anytime. I think it can be good, sometimes, to work with sub-ideal oars or rigging (if it's not super-pathologically bad!), and figure out how to adjust. It does make it hard when you're trying to focus on drills or technique in a clinic setting, however. Must admit, I may be less empathetic in this particular case on account of having giant ape-hands, so haven't really had much experience with too-big handles, something that does affect some of my regular rower-buddies.
Thanks Ann! I'm so glad it went well and my performance and lack of fear definitely exceeded my expectations. While we essentially did loops as to make sure that we easily be kept track of, I was totally able to keep up with everyone else (including my favorite 73 year old who has been rowing for presumably longer than I've been alive). It also made for great practice doing river turns The oar thing could have been worse. The inboard length was fine thankfully, that said I typically prefer the small grips when I'm rowing with croakers (the pink grips ones) and these were the large ones. I have long arms but fairly small hands. Mind you the person whose oars I was using is 6' 4" and I'm 5' 8".
That said, I agree that when push comes to shove it may have been a good thing given that it didn't encumber me too much. I'd say half of what I was working on wasn't really affected by it and the one drill that he had me and two other people do was the one where you start at the finish/release with the blades squared and buried, move up to the catch, and then take a stroke (I actually love that drill - at last when I'm in a 1x or when we're doing it by pairs in an 8).1 -
Morning weights workout - a short but needed walk this morning and a 5 k run0
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Yesterday:
30 minutes horseriding (after a nearly thirty year hiatus! By the end I was cantering around the arena, not on the lunge; all credit to a very obliging horse)
45 minutes BodyBalance class
50 minute BodyPump class
1 hour tapdancing class
...and over three miles of general walking.
Today I'm a bit stiff and achey. Probably the riding. Fortunately, it's a rest day
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60 min spin peleton endurance ride.
Little bit of a diet break on Monday (and one day break from no alcohol) as I had tix to Seahawks/9ers. Very fun since I wore green and blue.
Re establishing my goal to get 3.2 or higher power to weight ratio on the bike by spring. That either means I have to increase weight loss goal by about 5 lbs or keep weight loss goal but increase output by about 20 watts.
Back to it!2 -
11/12
6-7 pm:
Strength
Pull-up - E2MOM (18m)
5 rep every 1m10s (75)
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Strength training class. Squats, OHP, and power cleans. Feeling rather discouraged about OHP but such is life. The instructor videoed me doing squats and oh the amount of overcompensation I'm doing with my left leg.2
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Wednesday
30min early morning sprints with trainer and her resistance band
Pull up work. Managed some with the band today.
45 min cardio blast - started with 10 rounds of 250m ski erg, 75kg sled push. Then did 10min rower and 10min elliptical
No evening classes so went to gym
45 min trx workout
20min rower technique drills
30min piyo workout0 -
Lotsa rehab and a lower body exercise video0
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Somewhat short today. I hit new PRs today though!
5 min helix lateral machine
5x5 bench press (PR: 60 lbs)
5x5 squats (PR: 90 lbs)
I was the only woman in the weight room this morning and some guy stopped me halfway through my bench sets to give unsolicited advice on my form and then proceeded to sit on a machine behind me for the rest of my workout after I gave him a clearly not interested in what he thinks response. It really frustrated me and put me in a funk so I wasn't as efficient with the rest of my workout and cut out early. I don't lift a lot of weight in comparison to the guys but I'm out there giving it my all and unless you're my trainer or I asked for it I don't want to be mansplained at the gym. I wish I could afford a good women only gym because the dynamics of a commercial gym can really be frustrating sometimes 😭4 -
Same ol' 3 x 10" on rowing machine, but as 3 separate workouts (morning, afternoon, evening) because of schedule nonsense, each with 2" easy CD. Average 2:27.4 @ 22spm, 2:23.1@ 24spm, 2:21.5 @ 24spm. First mostly Z3, last 2 mostly Z4.
I really didn't want to do the last one, but did.
Followed by a couple of sets of swiss ball roll-outs, and some side planks on the ball (done very poorly ). 2 -
Cardio day - 55 minute spin class + 5 minute stretching. Active calories 275; no power summary available on monitor unfortunately.2
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Workout number 2: evening erging - 2 x 18'/3' off with a ladder in terms of rate from 20 to 28. The ergs at school vs the ones that my club owns? Night and day. Funny what happens when you don't do any real maintenance on a piece of equipment (all three need new chains and the fan housing needs vacuuming).2
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Skipped yesterday's workout. Had my dog's water therapy at lunch (my usual time to workout) and then just didn't feel like it in the evening. Still feeling rough a bit.
Did 50 minutes of lighter SS today -- 30 on the rower @ around 2:17 and then 20 on the Assault Bike (really easy, around 130 Watts). Over these last several years of harder training, I've come to believe that, often, it's the ability to handle training load that separates good from great athletes. Whenever I've gotten really close to highly competitive, my body seems to break down at certain training thresholds. I'm not complaining, just more of an observation. I've noticed that those that don't seem to break down have taken better care of their bodies over time than I have and have also remained somewhat competitive over the years (always active).2 -
Another leg day cause it's all I can do and rehab
It's like a full time job3 -
I had a cold, so had two days off exercising. (I am pretty sure it was bubonic plague.)
I seem to be recovered, so went climbing for 100 minutes. After I got warmed up, I became obsessed with a route that was new for me. I spent 40 minutes on it, but sent it at the end. So not too bad a session.2 -
today: full body weight training, 35 min spin bike2
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Day 0014:
Stretching - Keep same
10:00 Minutes
Elliptical - Keep changing it up
02:22 Minutes - 0.25 Miles
Chest Press Machine - *Less Weight, full rep sets*
01 x 15 Reps - 150lbs - Fast/Full Set
01 x 15 Reps - 150lbs - Had to pause at 10 and slow lift the last 5 reps.
01 x 15 Reps - 150lbs - After 05 Reps, had to single rep until 15.
Tricep Press - *Keep Same*
03 x 15 Reps - 120lbs - Felt tired during last set at Reps 10 through 15.
Hanging Leg Raise - *Keep Same*
03 x 15 Reps - Bodyweight - Set 01 was hardest. Probably needed longer cooldown from Tricep Press.
Row Machine - *Keep Same*
01 x 15 Reps - 115lbs
01 x 15 Reps - 115lbs - Had to single rep the last 05 Reps.
01 x 15 Reps - 115lbs - 05 Reps then single push until 15. Pull, Pause, Pull, Pause, etc. I was meant to do this at 55lbs, but I misread the weight as the Cable Row's weight and set to 115lbs.. I meant to split those two exercises up to avoid this anyway. Regardless, 115lbs from 55lbs on Tuesday is gains.
Closed Grip Shoulder Press - *Keep Same*
03 x 15 Reps - 55lbs - Easy enough, gets tired with fast reps. Last 05 Reps on final set had fatigue. Did these in a row with a 10 second pause.
Abdominal Machine *Keep Same*
03 x 15 Reps - 60lbs - Could have done more. Played it safe. Good interrupt of the tricep/bicep workouts.
Deltoid Raise - *Replace Exercise*
01 x 15 Reps - 100lbs - Horrible set. This machine feels so wrong.
01 x 15 Reps - 95lbs - Dropset - Machine just felt wrong.
01 x 15 Reps - 90lbs - Dropset
Machine just did not feel like it was a good workout. Everything about it felt clunky and off. Will replace with freeweights or cable next time.
Wide Grip Shoulder Press - *Change Machines to Leverage Press*
01 x 15 Reps - 55lbs - Needed a break on this muscle group. Moved on
Cable Row - *Increase Weight*
03 x 15 Reps - 104lbs - Felt great, strong, power hungry and able to do more with this machine. I really enjoy the movement and muscle targets the Cable Row gives me. Did fast sets with nary a pause between them. Felt great.
Bicep Curl Machine - *Change to Bar Weights*
03 x 15 Reps - 55lbs - Exhausted. Machine feels wrong at my size. Returning to barweight curls.
Wide Grip Shoulder Press Leverage Machine - *Replace Machine with this*
02 x 15 Reps - 60lbs - Felt better on this version with more weight. Smoother motion. Easier for larger/wider guys to get into and use as well.
Lat Pull Down - *Keep Same*
03 x 15 Reps - 115lbs - Added 5lbs to this. Felt exhausted doing sets. End of workout stretch though. Nothing to be done but power through.
Assisted Pull Ups - *Continue to try and improve*
01 x 10 Reps - 220lbs - Did a full 10 rep set with this. Felt awesome. Nearly 2 weeks of this and I did my first (assisted) 10 reps of pull ups. Long term goal to do these unassisted and in my 03 x 15 Rep Sets.
Tricep Rope Press - *Continue to do*
03 x 15 Reps - 44lbs - This sucked. Tail end of the workout. Just exhausted physically and mentally. But I muddle through.
I'm really please with my progress over the soon-to-be two weeks that I've been hitting this gym. Going to continue on muddling through this horrible stuff until I hopefully look like a decently in-shape person in a year or three.
Leg Day tomorrow. Good luck to everyone else!3
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