What Was Your Work Out Today?
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Saturday:
Built new patio with sidewalk cement tiles and rocks. It was exhausting and my apple watch said I hit my move goal 22x.
Sunday:
Finished new patio, 3 walks with pup and TRX Lean Body (I sub out the side planks with running in place, burpees, jumping jacks...I've never been able to do them with or without the straps).
Today:
Our new basement flooring arrived- all 2600 lbs of it. Lifting that from the truck up the back stairs down to the basement should be enough today!3 -
Chest/triceps, 10 mins of stairs, short jog and sprints, and 1 HIIT-wanna-be 20 min session. Probs a walk or two later. Only at 7.5K steps right now.2
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AM: 45 minutes of intermediate step aerobics
PM: Leslie Sansone's Walk, Run, Lift - 2 miles4 -
Just a brisk walk in the treadmill and some weight training.3
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Went cycling at 6am for first time this year. My gym is closed because of the lockdown. My legs are still aching. But I'm going to continue every weekday morning until the lockdown is lifted:
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Work is silly. I did 8 a.m. to 10.30 p.m. today.
After that, I did a finger board session:
Dynamic stretches; "hill" sprints on the stairs; band warm up; warm up finger boarding; max effort (10 second hang on the 15mm rung for reps was my best effort- I was well chuffed); finger curls; yoga to end.1 -
Bike trainer work today. 71 minutes of endurance w/surges.
15 min warmup @ various cadences/power
3 x 17 minute blocks (15min @aerobic pacing, 2min surges @threshold pacing)
5 min cooldown
Plan calls for a shakeout run later...but I'm not feeling it at the moment.1 -
Had another 5AM workout planned today on the rower. Didn't feel 100% waking up, but I thought I'd try to go ahead with the workout and just do shorter "sprints". So I programmed the computer to do 4 minutes easy, 1 hard -- repeat 12 times. Got through 7 of them before I said "no mas". Did 25 minutes easy as a cool down to keep my 1 hour a day, six times a week streak alive. This is the first time in a while that I gave up finishing a planned workout and had to go to Plan B.
Could be several things why my body is not enthusiastic right now. I've upped my meters to the most I've ever done (300K this month). I've had to move my workouts to 5 AM to avoid the noon heat (and I'm not an AM workout guy naturally), so I'm doing them on zero caffeine. I also have recently added back in more lifting and leg work two times a week, in addition to the rowing. Last, I haven't had a "deload" week in around 2 months. At 55, I listen to my body pretty close. Right now, it's telling me to take it easier the rest of the week.
With that said, my workout today still burned 875 calories in an hour.1 -
Must be something in the air...
I woke up early and wasn't feeling it myself. Tried to get through my 28 minutes of C25K but at the 21:30 mark had to stop and walk for a bit. Was running on empty, didn't eat before I ran (just a cup of coffee) and was gassed. Walked for 2:00 and ran the last 4:30.
I figured its not like I'm training for anything just trying to get fitter and lose some weight so if I don't finish it... meh.
I tried some new leg exercises yesterday that might've had some affect, too. Tomorrow back to some yoga!1 -
MikePfirrman wrote: »Had another 5AM workout planned today on the rower. Didn't feel 100% waking up, but I thought I'd try to go ahead with the workout and just do shorter "sprints". So I programmed the computer to do 4 minutes easy, 1 hard -- repeat 12 times. Got through 7 of them before I said "no mas". Did 25 minutes easy as a cool down to keep my 1 hour a day, six times a week streak alive. This is the first time in a while that I gave up finishing a planned workout and had to go to Plan B.
Could be several things why my body is not enthusiastic right now. I've upped my meters to the most I've ever done (300K this month). I've had to move my workouts to 5 AM to avoid the noon heat (and I'm not an AM workout guy naturally), so I'm doing them on zero caffeine. I also have recently added back in more lifting and leg work two times a week, in addition to the rowing. Last, I haven't had a "deload" week in around 2 months. At 55, I listen to my body pretty close. Right now, it's telling me to take it easier the rest of the week.
With that said, my workout today still burned 875 calories in an hour.
At my age, this would certainly have caught up to me, probably sooner than 8 weeks.
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I worked out for the first time in idk how long. Did a two mile walk on an outdoor track today. Not that impressive I know, but have to start somewhere.4
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GarysGirl81 wrote: »I worked out for the first time in idk how long. Did a two mile walk on an outdoor track today. Not that impressive I know, but have to start somewhere.
That's fantastic and don't underestimate that. Fitness has never, ever happened by accident. You have to take the first steps. At age 42, I blew my meniscus off the bone -- shredded -- "irrepairable" said the doc. I was at my heaviest then, around 255, and horribly out of shape. I couldn't walk for a year, literally, couldn't bare any weight the pain was so bad. I stared out with just turning the stationary bike a few cranks in therapy. Once I could walk again, I kept walking as much as I could tolerate. At first it was just a few hunded feet. Then a mile, then 4 miles every day at lunch. I lost all my weight and replaced a lot of it with muscle and have kept fit for over 10 years.
Once you make that decision, it gets better if you just stay at it everyday! I promise.0 -
Woops! Did an interval training session of 35 minutes over lunch, and stretched a bit. Then went for a run tonight, focussing really on breathing and on staying slow, and increased my current running distance from 5 to 6.7km. I could have easily continued, but didn't want to increase too much. Wasn't out of breath at all in the end. The weather was a very soft, comfy drizzle. Just perfect for running and for forgetting everything around you.1
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30 minute run, 30 min weight training, 10 min core1
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3.2 mile run today put me at 126.8 with a goal of 130 miles! Going to nail it this month plus some extra!3
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Legs and an hour walk. Tiring work day but got it done!! Happy Tuesday.2
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Bodyweight exercises today
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Ran ~1 mile and did a lot of stretching. Allergy season + working a lot + just feeling yucky has meant my workouts have taken a huge hit.2
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I took it easy today and just did some walking: 15 mins., then another 10 min walk and finished the night off with a 2 mile walk...all out in my backyard lol3
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Have only had one cup of coffee since I had the flu in late February. Since I've moved my rowing machine workouts on the deck to 5 AM, decided to get up a bit earlier today (4:10 AM) and had a cup of coffee. What was supposed to be an easy workout turned into an Anaerobic Threshold workout! Not a great idea. I need roughly 1500 meters to hit my target of 300K meters tomorrow for the month (averaging 10K meters a day).
I decided to give myself a bit of a "reward" for tomorrow's workout and do an easy 2K warmup on the rower and then finish the hour on my Assault Bike. Haven't done that bike in a while and it's significantly easier than the rower. A lot of Masters rowers, world-class ones that I'm friends with, have told me that recovery on the rower is so hard they don't do it. They mostly bike for recovery. I find to do recovery on the rower, I have to sacrifice power or SPM (strokes per minute), one or the other.
That was my issue today. Even at 20 SPM, I'm gaining muscle endurance. My average strokes, even at the end of the hour today, were close to 85 lbs average/130 lbs peak force. So that's similar to doing a 80/90 lb deadlift, 20 times a minute, for an hour solid. To get where I want to (and race regionally and be competitive again), the average force needs to be around 100 per stroke/peak forces around 145. According to my ErgData app, I also had tremendous "zip" today in my strokes, averaging 1.9 meters a second on my drives (how fast I move up the rail). That's gone significantly up in the last month. It was something like 1.7 or 1.6 at the same DF (drag factor). There's kind of an unwritten training rule of rowing -- never sacrifice your power per stroke, only your SPM average to do proper Steady State (easy cardio) workouts. I'm finding, as I get stronger, I'll have to slow my SPM down to 18 or so again to keep the HR down as I gain strength again (or not row on my recovery days, which I'm considering).
Tempted to do an FTP test on my Assault bike on Friday. Last time I did it, roughly 6 months ago, I did a full hour test (my AD Pro has a 1% +/- calibration on Watts) and tested around 242, which is decent for a 55 year old, but not where I need to be to set my rowing goals. Most that can do a Sub 7 minute 2K on the rower have significantly higher FTPs than I do. Many can hold 275 or even 300 for an hour (many are strong cyclists as well!). I also need to hold around 200 Watts for an hour on the rower (2:00 pace) to get close to my long term goals. I'm not even close to that right now.
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Attempted rucking for the first time. 40 mins w 15lb. Not bad. Will run later.3
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Attempted rucking for the first time. 40 mins w 15lb. Not bad. Will run later.
Okay not gonna lie @alexmose I had to Google "rucking" to see what the heck that was. Never heard that term before...
My legs are still sore from the other day so did some body weight exercises and then ab/core work/yoga. Been enjoying the yoga lately.3 -
So yesterday I wanted to run 4 miles, but didn't know exactly how far it was. I ended at 6.7km. Today I felt annoyed that I stopped running 300m before 7km. So I went out again this evening into the mild drizzle to bag the 7km. Being the slow runner than I am I just realized that I stopped running a few seconds before 1 hour
No, I won't run tomorrow. My legs need some rest. I also did a 35 minute barre workout over lunch. 35 minutes of slow squat variations and leg lifts basically. 4 -
Orange Theory home workout this morning and this afternoon 2 mile walk.
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4.7 mile run today!3
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65 lbers flipping
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So, yesterday I hit the gym for the first time in over a month for leg day. I knew I could not just pick up where I left off so I took 20lbs off my squat and 20 lbs off my DL. OMG I am sore today! lifters, beware!!1
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BlG_FN_ROB wrote: »65 lbers flipping
I never know if to applaud you or say, "Oh God, please be careful!". I think the old overprotective parent instinct comes out when I see your videos. "A" for creativity. I don't know what grade to give you on safety, though!1 -
MikePfirrman wrote: »BlG_FN_ROB wrote: »65 lbers flipping
I never know if to applaud you or say, "Oh God, please be careful!". I think the old overprotective parent instinct comes out when I see your videos. "A" for creativity. I don't know what grade to give you on safety, though!
Thanks a lot! Lol😂 I definitely try to avoid injury and this was a progression move for me.2 -
I ended up working 15 hours on Tuesday, finishing at 2 a.m., and took the day off exercise. I've been working towards a client demo, which is later today, so hopefully my hours will come under control.
I had arm and chest day yesterday:- Warm up of dynamic stretches, "hill" sprints on my stairs, band stuff
- Bench, 55 kgs, 5 sets of 5
- Overheard press, 40 kgs, 5 sets of 5
- Bent over rows, 60 kgs, 5 sets of 5
- Loads of dips and ring work. I am trying to work towards a muscle up on rings - I am way off it at the moment. I'm trying to get the hang of false grip as a starting point, which probably went OK.
- Core stuff, like hanging leg raises
- Yoga to end
The lifts were below maximum, hopefully I can build up the weight over the next couple of weeks.
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