What Was Your Work Out Today?
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pierinifitness wrote: »8/14/2019 - 103F degrees outside so I took an almost-senior pass and did the following workout in my bare-bones spare office gym:
Bar dips x 5 plus 4-count step-up and step-down using a 12-inch step x 25 equals one round - completed 20 rounds (100 bar dips and 500 step-ups) in 26:35 - average HR = 138 bpm (77 percent) maximum HR = 155 bpm (86 percent) total 301 calories.
Did work up a sweat despite doing this workout in a comfortable air-conditioned office. I could have muscled an outdoor workout but don't have anything to prove to myself that I haven't already proved. Feels good that I did something, I was teetering on taking a pass today.
💪🏼🤙🏻❤️0 -
I swam/ tread water for about an hour.2
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Finally back to Krav Maga after 12 rest days due to a bad cold and sinus infection. Great to be back and I hung in there!4
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8/15
Yoga
5 Tibetan Rites (3 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
Strength
Single Arm Standing Overhead Press - 30lbs x 12 / 40lbs x 8
Conditioning
Jumprope - 300 skips x 2
Meditate
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Tried my hand at some hill sprints today. My goal is to increase my cardiovascular endurance. This was made a lot more fun by racing with my 9 year old. He beat me every time😊2
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30 min on the elliptical with increasing intensity with max HR the last 2 minutes.
Legs/core ST after that for about 60 minutes.0 -
1 mile warm-up jog
20 minute AMRAP
5x jump squats
10x walking lunges (total - 5 per leg)
15x knee drives (like mountain climbers but slow)
1 mile cool-down jog
Got 15 total rounds in on the AMRAP. It got old around 10 minutes in. Last 5 minutes went quickly.0 -
I ran 3.5 miles on the treadmill and had a short shoulder workout! Felt awesome!1
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Thursday
30min trx session with trainer, pretty much full body
6 mile easy pace run
45 min circuits class - lots of running and burpees2 -
2 mile wake up run with the doggie then a 45 minute Piyo class at the gym1
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50 minutes of intervals. Not a great performance day. Classic example of working too hard yesterday on my easy day and not being able to work hard enough today. Did 2 1500 rowing intervals, another 1000 and a few 500s and then did one 5 minute interval on the bike. Tried to do another and couldn't go past 3 minutes hard. Felt a bit defeated but this is pretty common if you workout too hard the day before.
To review how this could happen thinking about it -- went out too hard on Sunday for 90 minutes. Not too bad but lost control a few times and pushed when I shouldn't have.
Monday -- great hard day/solid performance.
Tuesday - good slower day, kept in control.
Wed - lost control half way and pushed way too hard on what was supposed to be a light day.
Today - hard day planned and only managed around 60% of what was planned. Not particularly good performance.
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.2 -
Spin class, zone 3/4 mostly.MikePfirrman wrote: »<snip-o>
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.
May I recommend laziness as a strategic option?
Harder for you than me, but doing hard things is character building, right?
Seriously: I admire what you're doing, Mike. :drinker:2 -
Spin class, zone 3/4 mostly.MikePfirrman wrote: »<snip-o>
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.
May I recommend laziness as a strategic option?
Harder for you than me, but doing hard things is character building, right?
Seriously: I admire what you're doing, Mike. :drinker:
Thanks Ann. Hate to admit, but I'm watching some friends that I was actually a stronger Indoor rower than set some PBs that were similar to some of my 2019 goals that I had to table for this year. A bit green with envy and somewhat suprised that 5 to 6 months off and a back injury could set my performance back years, it seems. And then I realize that it's all about motivating myself to stay healthy and I'm certainly doing well on that front.
I'm consistent if nothing else... I also have to remember I only started rowing harder again 2 months ago. That's not that long. And I'm impatient, not a great quality for longer recoveries. Back also isn't worse for the wear, which is huge with all this harder stuff I've been doing. Might be a deload week next week and take up lazy for one week!2 -
0.8 mile run
3 rounds:
25 jumping jacks
20 body weight squats
15 good morning
10 sit ups
100 mountain climbers w/ foot band
75 goblet squats w/ 15 lbs
80 single arm shoulder press w/ 15 lbs
75 goblet squats w/ 15 lbs
100 mountain climbers w/ foot band
0.8 mile run uphill2 -
Treadmill 6mile. 50min.1
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Leg press 3x10
Kinesis chest press 3x10
Kinesis seated row 3x10
Cable tricep pushdown 1x151 -
MikePfirrman wrote: »Spin class, zone 3/4 mostly.MikePfirrman wrote: »<snip-o>
80/20 plans, polarized plans, look easy to implement. They are not. Requires more discipline than I have at times. Good news is that tomorrow is a light day and I'll make it a really light recovery day and just enjoy it. Saturday is my off day.
May I recommend laziness as a strategic option?
Harder for you than me, but doing hard things is character building, right?
Seriously: I admire what you're doing, Mike. :drinker:
Thanks Ann. Hate to admit, but I'm watching some friends that I was actually a stronger Indoor rower than set some PBs that were similar to some of my 2019 goals that I had to table for this year. A bit green with envy and somewhat suprised that 5 to 6 months off and a back injury could set my performance back years, it seems. And then I realize that it's all about motivating myself to stay healthy and I'm certainly doing well on that front.
I'm consistent if nothing else... I also have to remember I only started rowing harder again 2 months ago. That's not that long. And I'm impatient, not a great quality for longer recoveries. Back also isn't worse for the wear, which is huge with all this harder stuff I've been doing. Might be a deload week next week and take up lazy for one week!
Recovering from injury sucks a lot, that's for sure. It's very humbling. I think in some ways it's nice that I wasn't a competitive athlete when I was dealing with the vast majority of my major surgeries of injuries. That said, the recovery from my knee surgeries was very long each time. That said, I think what is the most important thing and what all of those surgeries have taught me is that you have to be patient. It sucks, I know. Trust me, I know. You can't go back and change the past, thus my general attitude is making sure I do everything I can to get better/stronger/faster without hurting myself. Sometimes that means being slow.
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I didn't end up going to rowing today because my finger is still sore from my crash on Tuesday. It's significantly better than it was and it's getting better very quickly, but there's no point in trying to push it. I'd rather play it safe and wait to row on Saturday instead of make things worse. I've also learned that tegaderm (or the Rite-Aid version of it) is absurdly difficult to deal with when on a knee that isn't immobilized. I think I'm just going to get some in bulk from Amazon.
Given the lack of rowing today, I did a recovery workout on the bike inside. I stayed under 55% of my FTP which was the goal. It was rather boring, or at the very least tedious, despite watching TV the entire time.2 -
8/15/2019
Rest day.1 -
Bouldering for 60 minutes. I didn't get any new routes, but I got all my recent successes again. I also got significantly higher on a project, a V3 crimpy affair. I was near the top when my grip suddenly and unexpectedly failed. Next time...3
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Friday - yayday
Taking it fairly easy today, got a half on Sunday followed by a bootcamp week with my trainer (seriously intense with an hour of training a day plus classes plus home/solo workouts plus meal plan)
30 min being stretched out by trainer, painful but I know I feel so much better after
2mile easy/recovery run
45min total body conditioning class2
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