What Was Your Work Out Today?
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Chest day - aiming for 10 reps in each set:
• Chest dips x3
• Bench press - pause at bottom x3
• Incline dumbell press - partial to full reps x3
• TRX triset x3:
○ Reverse press ups
○ Press-ups
○ Incline press ups
• Circuit x2:
○ Decline dumbell pullover
○ Straight arm resistance band push down
○ Dumbell flys
○ Resistance band fly’s
○ Upper chest barbell pullover
Resistance band upper chest pullover1 -
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Tue 6/9
MORNING
40 Chin ups, 105 Push ups (both in sets to failure with minimal rest between sets)
20 miles on mountain bike trails. Vigorous with many inclines.
Same old same old, but it works for me!2 -
MikePfirrman wrote: »We (4 to 6 of us) do push-ups at the office every M-W-F, about once per hour, just to break up the day and to quit staring at the computer screen for a minute. We track our push-up count on a spreadsheet.
Yesterday we surpassed 2,000 total push-ups in the past 6 weeks.
What a fun place to work!
I have done similar for years. It's amazing how much just 3 to 4 minutes, once an hour 3X a week adds up. I also find if I do it that way, it doesn't seem like a lifting workout as much and I don't dread it as bad. It takes me around 3 minutes to do 25 pushups, 25 weighted squats/KB swings or KB deadlifts and 15 single arm pressups (each arm). On top of my rowing, that keeps me in pretty decent shape.
I do miss the heavy lifting from the gym once a week or so, but this is a lot better than nothing and most would underestimate how much strength that 200 pushups a day, 3X a week will give you. Plus, it's proven to help with mental clarity throughout the day.
I get bored whilst working at home, and focus better if I break my work sessions up. So, if possible, once an hour I:- Walk around the garden 6 times, or
- Run up and down stairs 6 times, and
- Do something upper body which is not max effort - like 20 push ups, some easy hangboarding or 6 pull ups
This means I get 15,000 steps or so in even when I don't leave the house. I don't get it every hour, as meetings etc. get in the way.
Anyway, yesterday I did an hour's yoga before breakfast and then hangboarded in the evening, followed by a max effort pull up session. I'm trying to improve my pinch strength - my pinch block training seems to have 10 kgs maximum for 10 second hold, which is apparently in line with my climbing grade. I'm hoping to get up to 12.5 kgs after a month or so.1 -
@ Matt (drmwc) - that's a lot of steps, stairs and upper body work! Maybe it's me, but I don't have the patience (or the time) to set aside 60 to 80 minutes for a weight lifting workout any longer, especially with all the cardio I do.
Went outside this AM and the smoke was minimal. Temps were nice too. Mid to high 60s, which for this time of year in Tucson is a quite cool, so took advantage of it and did an hour Steady State rowing session. Getting better and better at keeping the HR down. Got to 140 once but nearly all of it was under 137/138, so 71% or 72% of max or less, and it only got that high toward the end with drift. Average of 69% max for the hour. I shoot for the high end of the 65% to 70% Max HR as a rule on these easy cardio sessions. Just over 12K meters (2:29 pace/20 SPM).
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Today was a run day on my schedule, so I joined a few friends on a five mile trail run through the woods. It was warm and fairly humid, but the scenery was great and the bugs weren't bad.3
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@Mike - it's odd, I generally look forward to weight-type stuff more than cardio-type stuff. I love walking, hiking and swimming, but I never really look forward to using the erg, say. The type of climbing I do (bouldering) is also more emphasis on short, powerful stuff than endurance. That said, I believe increases to endurance benefit bouldering, in that it can increase the amount of work done by the fast twitch muscle fibres.
Yesterday, I did an evening walk. It was raining quite hard, and my climbing holds were very slippy as a result. So I abandoned my plan of climbing. I did 3 sets of 5 goblet squats with a 32kgs kettlebell; and then 100 swings with a 28 kgs bell.
I then did a high intensity core thing. It was a new workout for me, utlising a pulley I'd just bought. Here is the programme:
https://youtu.be/M31mFyC6tMY
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nighthawk584 wrote: »Tue 6/9
MORNING
40 Chin ups, 105 Push ups (both in sets to failure with minimal rest between sets)
20 miles on mountain bike trails. Vigorous with many inclines.
Same old same old, but it works for me!
Damn, Saitama!0 -
@ Matt - that looks awesome! I've been trying to figure out how to make a DIY Endless Rope Machine. The only machine I miss at the gym! It's actually a climber oriented machine but I find it a lot of fun in a painful sort of way. Great cardio, core, shoulder, tricep and leg workout all at the same time. Lats too.
Unfortunately, the Bighorn Fire in Tucson has gotten worse. Homes in the Catalina Foothills, one of my favorite areas of the city, just on the other side of the mountains, is threatened right now. We have this "ready, set, go" alert system and they are on "Set" right now, being advised to prepare to evacuate at any time. I'm hoping it doesn't come to that for those folks. We're talking around 1000 homes.
So, decided, probably not wisely, to row outside this AM. 75 to 77 degrees this AM, but also more smoke than I thought in the air. Did a great job of keeping the HR under 137 nearly the entire row (71% of max HR), but the pace fell off badly in the second half likely because of the smoke.
2:31 pace/20 SPM, 11.8K meters.
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After two key sessions this week, I started today with an easy 35 min recovery ride on the trainer. My afternoon session was 20 minutes of stretch cord work for swimming, then a 35 minute shakeout run. I'll be back on the trainer tomorrow morning.2
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New watch. Working through a 5k program.2
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I did an hour of yoga in the morning. I climbed a bit in the evening, for around an hour. It was fun.
My mats were a bit too close to the base. I fell from the top (attempting a dyno to a tiny crimp). They didn't fully catch my fall - I mainly landed on the garden. I am fine, but it is something to think about next time on the wall.2 -
Leg day....
Im not too fussed about building up muscle mass in my legs, but leg day helps add a bit of power to the running and also of course they’re a big calorie burner - therefore trained with intensity rather than targeting amount of weight..this session hit quite hard on the cardio to:
• Quad circuit (target 4/5 rounds, 10 reps per set):
○ Pistol squats
○ Barbell squats
○ TRX dumbell-weighted side lunges
○ Dumbell lying glute raises
○ Resistance band seated leg extensions
• Supaset:
○ Barbell stiff legged deadlift
Belt-weighted box calf raises2 -
Trainer ride this morning was a Sweet Spot Step Down routine. It is focused on sweet spot intervals while also working on pedaling dynamics.
72 minute session included 25 minutes of warm up cadences/power, and single leg drills. The main set was 4 x 8min blocks ( 4min @205watts, 3min @200w 95-100rpm, 1 min@190w 105-115rpm) w/4 min recovery & 5 min cooldown. I struggled to hold power steady during the high cadence periods. Feels like I'm carrying some fatigue.
Will run tomorrow.
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Trainer ride this morning was a Sweet Spot Step Down routine. It is focused on sweet spot intervals while also working on pedaling dynamics.
72 minute session included 25 minutes of warm up cadences/power, and single leg drills. The main set was 4 x 8min blocks ( 4min @205watts, 3min @200w 95-100rpm, 1 min@190w 105-115rpm) w/4 min recovery & 5 min cooldown. I struggled to hold power steady during the high cadence periods. Feels like I'm carrying some fatigue.
Will run tomorrow.
I did similar to your "main set", but that was it for me today. Tried to do a 4 X 2K/4 minute rest on the rower in the garage. Not a good idea. I did that because the smoke in the air is bad right now with the wildfire (now the largest in the US and around 300 firefighters fighting it) being 8 miles from my house. The garage was like 90 degrees and my little fan did next to nothing. I couldn't open the garage door because that would let all the outside smoke in, so I did 2K on the rower and then finished up the other 3 intervals on the AD Pro (Assault Bike).
Proud of myself getting in four intervals and grateful to have an alternative to the rower. I could put the rower in our workout room, I suppose, but it would literally be wall to wall equipment and dog crates in that room.
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MikePfirrman wrote: »
I did similar to your "main set", but that was it for me today. Tried to do a 4 X 2K/4 minute rest on the rower in the garage. Not a good idea. I did that because the smoke in the air is bad right now with the wildfire (now the largest in the US and around 300 firefighters fighting it) being 8 miles from my house. The garage was like 90 degrees and my little fan did next to nothing. I couldn't open the garage door because that would let all the outside smoke in, so I did 2K on the rower and then finished up the other 3 intervals on the AD Pro (Assault Bike).
Proud of myself getting in four intervals and grateful to have an alternative to the rower. I could put the rower in our workout room, I suppose, but it would literally be wall to wall equipment and dog crates in that room.
I can't imagine doing that workout in a 90 degree garage with no air flow.
My cycling work is done in my basement with a fan, and I still go through the contents of two 20oz bottles of fluid/electrolytes during a typical 75-90 minute session.
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@Djproulx - I just did the first one and said, "this is NOT a good idea". And did the rest upstairs in our little workout room in the A/C on the Assault Bike, with a fan! My garage was like an oven.1
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Yikes! I apparently did 1:20 of stretching and black rolling. I noticed that some leg muscles were 'stuck' and got out my blackroll and did alternating stretching and rolling legs, hips and bum. I have no idea how much time I spent with my legs on the roll and my hands supporting my weight, but my arms are certainly very tired now. Interspersed with a bit of dancing, shimmies and similar things.
This was followed by about 30 minutes of dancing and jumping around. Interspersed with a bit more stretching.1 -
5 minute walk followed by ten rounds of 12-second jogging and 2 minutes walking, then 5 minute cool down walk.3
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I had a climb this afternoon. It was brilliant - I was in good form. I did a lot of jumpy, dyno stuff. I was never very good at these in the gym, so hopefully I am improving.
I did a walk in the evening. It was kind of stunning. There was a small storm, so no-one was around. The light was amazing, send I saw a few deer.
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Today was a run day, so I did a 75 minute aerobic paced run (HR Zone2), then some reps with swim cords. Will have to get out into the open water soon.
Bike/run brick on tap for tomorrow.2 -
Climbed today. A friend cycled down from North London to have a go on my wall. It was really good fun, and great to see her. It was around 4 hours, at a lot on lower intensity than when I am left to my own devices.
I went for an evening walk, and I seem to have hit 24,000 steps. I really struggle to get enough calories in on days like these.1 -
Easy hour today -- 40 minutes on the rower and then 20 on the LateralX. Smoke not too bad today from the fire though this weekend was a bit scary. Houses got evacuated only 4 miles from my home. They say they have it under control now (by control, meaning not threatening houses). Bring on the rain!3
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Well hello! It’s been a minute!
Last week I did PHUL at work gym. Took the weekend off but did ab 15K steps per day. Hoping to get back on PHUL today. Also looks like I may have a sinus infection 🙄 no worries all, I get these annually and they are not contagious.
Anyone else realize their strength has dropped a lot since lockdown?? Can’t wait for it to come back quickly as everyone says. I’m thinking maybe 3-4 weeks til I am back at my previous levels.2 -
Did an easy hour today -- 30 on the LateralX and 30 on the AD Pro (Assault Bike) inside w/ with A/C. The wildfire in Tucson doubled in size over the last few days. Though my immediate neighborhood isn't threatened still, the smoke is pretty overwhelming outside with over 12K acres burning.
It's been kind of fun, though, doing some other X-Training aside from rowing. Enjoy the LateralX. Weird feeling. It's like a cross between an elliptical and speed skating. Calorie counts seem very accurate now so that one time was just a bug, I assume. Held around 180ish on Watts @ 70% Max HR fairly easily on the bike, so that's a sign of improvement as well. The AD Pro is very accurate on watts (a Class "A" rating on Watts, so within +/- 5%).2 -
Well been taking care of health business in other ways since our state has opened up most things. And working has been wiping me out pretty good - but feels like my body has caught up to the workload so will start adding in some “workouts” again.
20 min yoga, 1 hr speedwalk, 15 min upper body dumbbells. (All after doing 3 hours of massage).1 -
Yesterday was a recovery day for me. I did an hour's yoga in the morning, and was sufficiently lazy for the rest of the day that I only just got in over 10,000 steps.2
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Did a hard, but fun, workout today. Since I don't have significant weights at home (just KBs and dumbbells), I decided to work on some power. You can use the rower to generate power, but it takes being very careful with form and using a high drag factor.
Did a 2K W/U, then 20 X 20 seconds max effort/1 minute rests. The idea is to generate max Watts and sustain it as long as possible. Was able to sustain pretty consistent until the last two reps around 400 Watt Max and a 350 or so Avg Watt (overall, 1:39.1 avg/38 SPM was the baseline for next time). So it was good I was fairly consistent, but I'm not generating nearly enough power, which I suspected. I used to hit mid 500 Watts on power at peaks and be able to average around 420, so I have some work to do. If my ultimate goal is to get back close to a 7:00 2K (I'm not even close right now), you have to be able to generate 302 Watts for seven minutes solid. Nothing for a world class rower or biker, but for a weekend warrior like me, that's a lot!
Smoke was also heavy in the air outside. The wildfires are within around 7 miles or so and up to 14000 acres. Got done and felt like I had chain smoked cigarrettes. Like doing cardio next to a bonfire.2 -
5K yesterday. Cut another 30 seconds off my time.
Today was 30 minutes of yoga. I had a very physical day yesterday and had fallen off the yoga train the last few weeks so got back in the saddle today.3
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