What Was Your Work Out Today?
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Deadlift day for me.
275@5
310@3
345@6
Defecit deads 2x5
Wide grip rows 3x15
Dumbell pullover 3x15
Close grip lat pulldown 4x5-8
Preacher curl 3x15
Shrugs 2x10
Reverse hypers 3x10
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Gearhead - that is stunning. I had a holiday to Washington and Oregon many years ago (my first trip to the USA) - I really liked it.Rest day yesterday, so I did an hour's yoga and a 7 mile walk.
Today, I hangboarded for 40 minutes over lunch. I'll do some upper body lifts later.
The hang boarding was good - my finger strength was decent. The upper body lifts were terrible. I have no idea why. My bench worksets were after midnight, which may have been sub-optimal.
Anyway, I did:
5 sets of 10 ring dips
3 sets of 5 military press, 35 kgs
3 sets of 5 bench, 50 kgs.
Today was leg day. I started off with benching to see if yesterday was a one-off. I got a set of 5 at 60kgs, which is closer to my max.
I then did:
5 pistols both legs, unweighted
3 says of 5, bent over rows, 60 kgs
Squat, 3 sets of 5, 75 kgs
Deadlift, 3 sets of 5, 100 kgs
I finished the day with a 7 mile walk. Today was better than yesterday for training.
Climbing tomorrow! 😀1 -
Rowing machine, 4 x (2K on, 2' off). Each of first three "off" segments was 5* row-out (about 15"), drink water/wipe sweat, about 45" row-in; last 2' "off" was row easy/continuous CD. Work pieces all easy SS, focus on technique and meters per stroke, maxed at just over 70% heart rate reserve (145bpm), averaged just under 65% (135bpm), 2:36.9 average split, 18spm. 860m rowed, total, in the "off" segments, for a grand total of 8,860m. It's slow, but not truly terrible SS for a LW60+, I think.
Yeah, I sweat lots even rowing that easy. It's a little warm in here, but mostly it's that I'm just very good at sweating. 😆1 -
Hiked 4.5 miles today! We got a little lost and got an extra mile and a half in. Tbh it was hard in hot weather and since I’ve focused more on lifting, my cardio fitness has been way down. So glad to know I could get this done! Would definitely do again in cooler weather.1
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Not much of a workout. About ten miles paddling downstream on a mild river.
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Did an easy hour yesterday. 10 minutes rowing (pretty easy), 50 minutes of LateralX and AD Pro (Assault Bike). All under 70% of HR Max.1
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52 minutes today a bit harder than yesterday. All on the LateralX and AD Pro Bike. Kept it all between 65% of max and 72% of max. Tried to cap it at 70% of max but the HR drifted up a bit too high.1
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Ran a 5K
30+ chin-ups
50+ push-ups1 -
Taught some Bodypump tonight! Altho this is not conducive to my lifting goals, still worth the free gym.1
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A 9.5 mile walk.2
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Two full body circuits within 30 minutes. I use 30 as my cut off or I over do it-but I love to lift circuits.
Tomorrow running intervals while pushing 27 lbs and a 10 lb stroller.1 -
Rowing machine, 3 x (2k on, 2' off/CD), 49 minutes silly-supersets strength training.1
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Climbing tomorrow! 😀
I started off the day with an hour of yoga. Disaster struck - I tweaked my lower back. I gave up on the yoga, and decided discretion was the better part of valour, and didn't climb. I had quite a sedentary day.
I went to see my parents yesterday. This is 7 hours' driving to do as a day trip, so I was slightly nervous as to the impact on my back. It held up well, and I managed to be reasonably active, getting 18,000 steps in and climbing miscellaneous bits of my parents' house. (They have been in the same house for 50 years now.)
My back felt fine. So climbing tonight!
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A walk3
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Ran way short on time today, so did a 24 minute quick, hard interval set on the AD Pro. Basically, did one minute easy, one moderate, one all out. Repeat X 8. Did a couple minute cool down and got back to work.
Work is crazy right now, which I won't complain about. Good to be busy again. 2nd Quarter was garbage.3 -
A 6 mile walk and one more workout to go after dinner.1
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my day is usually the same most days.....cycle 5kms to work, 12 hour shift with lots of walking, cycle home uphill, do some bodyweight exercises and dumbbells before bed, rinse and repeat - and yes I hate gyms with a passion1
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22000 Steps and 1 hour spinning.
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Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).1
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Yesterday
Tire Flip
Plate Carry
Slam ball
6 rounds1 -
Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).
That's super strong Ann. Very likely better than I could pull right now with the back. Nice work! To keep the HR in check with only 2' rest is fantastic.1 -
A slow 50 minutes today. Keeping up with what I said I would. Taking it really easy after an interval day. Though yesterday was short, I really pushed it. Today was 30 minutes on the LateralX at 60 to 65% of max HR (moderately easy) and then 20 minutes on my Assault Bike. The entire time on the Assault Bike, there was a nice sized female deer wondering around my neighbors yard eating weeds. Was a treat to watch that long, so I took it easy for that 20 minutes.2
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Rowing machine, 3 x (2k on, 2' off) steady state at <= 70% heart rate reserve, 17spm, and 37 minutes of the silly dumbbell supersets. On the row, still going for meters per stroke, which is partly push and partly patience. (Patience helps boat speed, so worth attention.)MikePfirrman wrote: »Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).
That's super strong Ann. Very likely better than I could pull right now with the back. Nice work! To keep the HR in check with only 2' rest is fantastic.
That's really kind of you to say, Mike! I started too late (mid 40s) and lack the genetics to be a great rower, but it gratifying when I think I'm doing something good as measured against my own personal LW60 capabilities. I don't have your admirable drive to reach objective excellence.
I'm appreciative that someone here gets why I'd do this kind of workout, when so many think a person's "supposed to" go for high spm/low split routinely. No one ever said it in so many words, but when I look at my first coach's split goal charts and training plans, it's pretty clear that technique and power create meters per stroke, and conditioning creates the necessary combo of endurance, VO2max, and such to carry that meters per stroke up to high spm in race conditions, plus keep that rating/power combo rolling for the entire race length. In that approach, the biggest chunk of base training is lower spm, but still strong pressure per stroke; not to mention that lower spm leaves more mental capacity to tend to technique because of the longer time per stroke.
As an aside, my true rest in the intervals between 2ks is 1 to 1:15, because I row in and out, just row a little easier. This intensity level ought to be sustainable for 6k without the breaks since I'm not going hard, but even at sub-70% I sweat to a ridiculous degree even in house A/C, so I hold up better with a quick drink break between pieces, and it helps me mentally. I'd want longer rest intervals at higher intensities, not just because of hydration!2 -
I workout with Fitness Blender! Today's workout is:
https://www.youtube.com/watch?v=WXB9II-u4CE
with this as extra credit:
https://www.youtube.com/watch?v=0s7CWF159SE 1 -
@AnnPT77 -- I honestly didn't get the whole low SR thing with power until the last few years. I certainly do now. I'm hardly doing anything for performance, though, now. I'm completely just moving away from times and concentrating on my core to (hopefully) help my back. I'm glad you're staying ready for the water, hopefully soon.
55 minutes fairly easy today again. 30 on the LateralX and 25 on the AD Pro. All between 60 and 70% of HR Max, mostly around 65%. Will likely do a similar workout to a 4 X 8 minutes tomorrow, but on the bike and elliptical.
Not rowing much these days until the heat breaks. We are finally supposed to have a few days under 100 late this week/early next. Can't wait till the AMs are back in the 70s. Very soon. Then I'll see how the back feels, likely with some low DF (drag factor) rows.1 -
5 mile walk. Run up 6 flights of stairs light jog walk back down for a total of 1,440 stairs, 30 minutes of tabata - 30 sec on 15 off for 6 rounds 1 minute rest between rounds: fast feet, jacks, burpees, butt kicks, high knees, and side steps off a low step.2
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6.5 mile walk with strength training mixed in.1
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I joined Row House recently, which is like Soul Cycle, but with rowing machines. I LOVE it. I can burn 500 calories in 45 minutes and something about it makes the time fly by. Plus, it's not so bad on my knees.1
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Short n sweet1 -
The usual rowing machine, 4 x (2k on, 2' off/CD) with the standard row in/out in the "off" intervals, 8943 meters total. Under 70% heart rate reserve, except for 1:12 that was up around 3bpm higher. Average 2:36.2 split, 18spm.2
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