What Was Your Work Out Today?
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Repeat of yesterday -- 1 hour rowing, but was 1.5 seconds faster on pace @ a lower HR (a bit over 12K meters). What a difference one more day of easy cardio makes. Just a reminder that you can go faster by going slower. Something I tend to forget. This whole workout was under 145 HR, really low for me.1
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Chest Monday 💪🏻🥳0
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Rest day that hopefully doesn't turn into a rest week, but we'll see. The joys of very clearly being sick. Knock on wood I don't have the flu (but I wouldn't rule it out).2
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Just dance for an hour. 645 active calories burned. Sorry about my boring response. My body has never looked as good as when I was doing Jazz, Ballet, Tap and Modern in college. I know Just Dance at home isn’t as good but I can’t help it. I can’t afford that many classes.2
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Leg Press - sets of 5 from 280 to 730 lbs. followed by leg extensions, leg curls, abductor & adductor machine work.1
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Rest day that hopefully doesn't turn into a rest week, but we'll see. The joys of very clearly being sick. Knock on wood I don't have the flu (but I wouldn't rule it out).
No flu (thankfully) nor pneumonia (not that I thought it was, but my lungs apparently sounded great). I am, however, very much sick and the doctor who I saw wisely said to rest for the rest of the week (where rest included limited work/school if at all possible). Now I have pseudoephedrine and a cough suppressant, am loading up on fluids (which I was doing prior to this afternoon's appt), and am watching TrainerRoad's Ask a Cycling Coach podcast on Youtube.2 -
45 minute walk3
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2 hours climbing. I got to the gym late, and lost track of time. So I was politely asked to leave when they were shutting, just after 10 p.m. I got home at 11 p.m., and was pleased I'd put on the slow cooker before leaving for work.
The climbing was good. There was one which took a while - I needed to back-solve it (work out how to do the final move by getting there by other means; and working out what it meant for the earlier route.)1 -
Hard spin intervals. Total time 57 min but intervals were 4x6 with each interval with 1 min at anaerobic (z6), 4 min at "sweet spot", 1 min at anaerobic (z6).
Kinda faltered for a week and a half on cals in but back at for Feb. Total of 7-8 lbs until maintenance. Goal is to lose 4-5 lbs in Feb.1 -
Tue 2/4:
21 chin ups in sets to failure (10, 4, 4, 3)
103 slow push ups in sets to failure (30, 15, 15, 15, 15, 13)
36 min spin bike2 -
The good news is I had a dermatologist appointment today and one mole on my back that my primary care physician was concerned about. The Dermatologist said "it's an old man spot, totally harmless"!
So, I didn't have any excuse not to do this month's CTC (Cross Team Challenge) workout -- my indoor rowing club's monthly challenge against other teams from all around the world. I'm a true "boat filler" right now, meaning I'm so slow I'm simply filling a spot, but it's a good benchmark of progress.
The row was 12 X 1' sprints, with one minute rest. I think I averaged 1:53.2 or so. Not putrid, but certainly not great. Did a 5K warmup and 1800m C/D to total over 10K for the day. On the bright side, the HR came down under 140 on every interval, a great sign, except that last two (where it dropped to around 143 or 144). My HR gets up to around 190 something still, so it dropping that rapidly is great. I'm getting fitter, just not much faster.
Roughly 920 calories for the hour workout.2 -
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Pop Pilates💓 30 mins2
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Pilates
Yoga
Weights
Elliptical
Sounds good...but was only 1 hour (15 minutes of each...at least it was something)3 -
30 minutes running on the treadmill
45 minutes lower body and abs, always working the abs3 -
45 minutes of Plyometric Cardio Circuit3
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Weights.
- Ab stuff (e.g. hanging leg raises, wide bar pull ups)
- Finger boarding, which I'm not very good at
- Olympic ring stuff, like dips, 360 degree flip thing, and pull ups
- Bench, 55 kgs, 3 sets of 5
- Deadlift, 120 kgs, 1 set of 5
- Facepulls
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Leg press 3x10
Dumbbell bench press 3x6
Seated row 3x10
Tricep pushdown 1x140 -
Rowing today again! What a shock. Today was 38 in my yard. We had a low of 27 last night, lowest Tucson has seen in years. We normally never get under 32 degrees. So dressed up in my old Ohio running long sleeve tech gear!
Really nice recovery row. 11.8K meters in an hour @ 18 SPM. 2:31.5 pace. Wasn't concerned at all with pace, just HR. Never got over 143 and barely over 140 for 2/3 of the row. Around 780 calories burned.1 -
MikePfirrman wrote: »Rowing today again! What a shock. Today was 38 in my yard. We had a low of 27 last night, lowest Tucson has seen in years. We normally never get under 32 degrees. So dressed up in my old Ohio running long sleeve tech gear!
Really nice recovery row. 11.8K meters in an hour @ 18 SPM. 2:31.5 pace. Wasn't concerned at all with pace, just HR. Never got over 143 and barely over 140 for 2/3 of the row. Around 780 calories burned.
Chancing a digression here: When I was out there a few years back for the gem shows, it hit 18 degrees F overnight, at that time a record low for the date. Water mains froze, flooding some intersections, and that water then froze, under the car-wheels of people who don't expect ice, and some of whom have no idea how to drive on it. Parts of the city lacked natural gas for heating, because the pressure in the system dropped too low under the demand. It was colorful.
Since I should be back on topic:
Monday I did what I jokingly called a "micro tri-Ann-thalon": A little walk** (only 2.5 miles), a little lifting (high rep, low weight, upper body push), and a little machine rowing (only 2 x 10 minutes).
** I had to take advantage of the unseasonably warm weather, mid 40s F ( <== note contrast with Mike's locale
), and sunny here Sunday and Monday for what seemed like the first time in weeks (and was pretty close to being that in actuality). So much gloom this year! So, I walked outdoors both days.
Tuesday was spin class, and a massage (which is of course not exercise, but it a nice thing for the body in its own way ).
Nothing yet today, planning a repeat high-rep/low-weight/push thing again later, and might machine row, dunno.1 -
@ Ann - glad you got some nice weather now! It's gem show week here now! All the locals are grumbling about the traffic! I'd like to take it in this weekend if possible. Supposed to be amazing.
Sounds like a plan going out and getting in some sun! Your weather will suck in two weeks when I have to come back home for my stepson's wedding. I'm sure it will be subzero and 3 feet of ice just in time for me.1 -
Wed 2/5:
20 chin ups in sets to failure (9,5,3,3)
105 slow push ups in sets to failure (30,20,15,15,12,13)
36 min spin bike (vigorous)0 -
Finally breaking in my new to me treadmill... need treadmill tips to relieve the boredom!1
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Today was ITC day (intraclub, as opposed to interclub on Tuesday) challenge. 30 minute row @ 20 SPM (strokes per minute). Because the rate limit, HR didn't reach max, but was sure up there. Did 2500 Warmup, then the 30' row @ 2:15.7 (I think), then a 1500m C/D to go over 10K for the day again.0
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1.25 hours climbing
This was a great session. I got just about everything.
I have also done a bunch of steps. I am on 23,000, and likely to get another 2,000 before the end of the day. (There was a suspect car outside work, so the office was shut all morning as the Bomb Squad did their thing . I went for a walk.)2 -
My workouts today:
0550-0715: Circuit including buddy Carries, sprints, towel pushes (the devil), tabata circuit with burpees, push ups, mountain climbers, squats, jumping lunges, hello dollies, flutter kicks, leg raises, frog sit ups all x3
1005-1055: light circuit lifting including squats, pull ups, box jumps, goblet squats
1330-1400 slow 3 mi run, push ups, stretching2 -
Thur 2/6:
27 chin ups in sets to failure (8, 5, 5, 5, 4)
followed immediately by 100 slow push ups in sets to failure (30, 16, 15, 15, 11, 13)
36 min spin bike (vigorous)2 -
2/3
6-8 am:
Read/Write/Yoga/Meditation
Strength: HSPU Progression
Week 2, Day 1
3-2-1-1-1 (8)
*Followed by GTG Pull-ups 5 x 3 (15)
2/4
6-8 am:
Read/Write/Yoga/Meditation
Strength: HSPU Progression
Week 2, Day 2
3-2-1-1-1 (8)
*Followed by GTG Pull-ups 5 x 3 (15)
2/5
6-8 am:
Read/Write/Yoga/Meditation
Strength: HSPU Progression
Week 2, Day 3
3-2-1-1-1 (8)
*Followed by GTG Pull-ups 5 x 3 (15)
2/6
6-8 am:
Read/Write/Yoga/Meditation
Strength: HSPU Progression
Week 2, Day 4
3-2-2-1-1 (9)
*Followed by GTG Pull-ups 5 x 3 (15)
2/7
6-8 am:
Read/Write/Yoga/Meditation
Strength: HSPU Progression
Week 2, Day 5
3-3-2-1-1 (10)
*Followed by GTG Pull-ups 5 x 3 (15)
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Missed my morning workout and had to go in the evening 🙄1
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