Accessory/cool down:
45 sec each side walk around the gym holding what I think is a 50 lb (?) dumbbell (suitcase walk)
3x10 ab crunch machine (level 5)
15 min elliptical
Right so today was supposed to be an active rest day, but I was struggling mentally and some friends asked me to go on a run with them to help clear my head.
My normal 90 minute cardio at the gym turned into 2 hours today as the wife wanted to spend X-tra time in the sauna. I don't want to upset her and tell her the difference between a 90 minute cardio session and a 120 one is quite a bit different!! Around 40 minutes on the rower, 15 minutes on the Endless Rope Machine, 30 minutes on the Stairmaster, 30 on the Spinner and some other stuff like some KB swings, pushups (around 100) and overhead presses.
Legs were pretty tore up before I even got out of the gym. Got home and did windows and some other work around the house then we jumped in the pool (it's like 65 degrees!) and then in the hot tub. It was as good as an ice bath, honestly. I'm working on cold tolerance at the moment -- really supposed to help with inflammation.
I lifted yesterday. I went light on bench, just under 2*bodyweight for deadlift, for 2 sets of 5 for the DL. I also did some hangboard stuff and some facepulls.
Today, I did:
Yoga for some time (I didn't accurately time it.)
15000 steps
75 minutes bouldering - a good session. I got a few new routes.
30 minutes swimming.
Maybe 60 min leisurely ocean swim (didn't time it accurately) alternating with walking between lagoons
Stretching before and after
Considered my active rest day
Yesterday, I used a recumbent bike for 35 minutes. Set the resistance pretty challenging for me, an old lady, doing intermittent high and medium intervals.
Have not gone to gym today. I am still in bed but getting up now.
Boxing gym - fighter circut - 2.5 minutes / four rounds per station. Included battle-ropes, fighter push-ups, high knees w/overhead med ball, rowers, TRX mountain climbers, KB squat to OH heavy, fire-feet w/Jump, V-Ups, Jacks, planks, jump squats, KB alt swings and skiers over the deck. Some hitting/basic combo's after that. 5-minute abs.
Team erg workout - 4x5 min/1 min rest (18-20), 2x7min 1 min rest (at an 18 then 22), 3min at a 24
2 hours, 1 bagel with butter, protein powder of woe (I accidently ordered vanilla instead of chocolate), some unsweetened tea, and two slices of whole wheat bread later...
Weight lifting class - squats, bench press, and deadlifts. My squats and bench are meh. However today's deadlift was 1x5 at 245lbs. Compare this to my squat which is at 115lbs...
After the two hour workout yesterday, was really sore, but the dip in the ice pool helped I think. Wasn't quite as inflammed as I expected to be.
Did 11K meters on the rower out on the deck today. 30 minutes, quick towel off, then a little over 20 minutes just to make it to 11K. Actually supposed to rain the next 3 days here, a real rarity. We'll see if I have to take it indoor tomorrow. I'm enjoying doing "indoor rowing" outside. Nice distraction watching birds.
If you've never seen a Gambel Quail, there are tons of them at my bird feeder. They are like the Geese of the desert. They go in families. In the Spring and Summer, we'd have families of up to 9 feeding at the bird feeder. They eat like chickens. The babies are so cute.
30min session with trainer. Spent the whole 30min teaching me exercises to activate the lats for pull up, using bands and trx. Then some band assisted pull ups (that I struggled with, as the bar we were using was a lot wider than I'm used to) and dead hangs.
Shoulders and arms. My usual workout with the added rep per set.
Stretch - good 10min stretch session
3km easy run - half marathon training started today
Replies
5 min lateral helix machine
100 crunches (2x50)
Chest flies (10 lb weight in each hand)
StrongLifts workout B:
5x5 squats (95 lbs)
5x5 overhead press (45 lbs)
1x5 deadlifts (75 lbs)
Accessory/cool down:
45 sec each side walk around the gym holding what I think is a 50 lb (?) dumbbell (suitcase walk)
3x10 ab crunch machine (level 5)
15 min elliptical
Right so today was supposed to be an active rest day, but I was struggling mentally and some friends asked me to go on a run with them to help clear my head.
20min yoga for runners
4mile run
Legs were pretty tore up before I even got out of the gym. Got home and did windows and some other work around the house then we jumped in the pool (it's like 65 degrees!) and then in the hot tub. It was as good as an ice bath, honestly. I'm working on cold tolerance at the moment -- really supposed to help with inflammation.
Today, I did:
Yoga for some time (I didn't accurately time it.)
15000 steps
75 minutes bouldering - a good session. I got a few new routes.
30 minutes swimming.
Stretching before and after
Considered my active rest day
Today 45 min recovery ride/spin.
6-7 pm:
Strength
Horizontal Push Pull Complex
Pushup - 34-27-20-14-7 (102)
Reverse Row - 16-13-10-6-3 (48)
Cossack Squat - 16 x 5 (80)
Core Strength
Low Crow Hold - 3 x 10 (30)
11/16
Yoga
11/18
6-7 pm:
Strength
Vertical Push Pull Complex
Pike Press - 19-15-11-7-4 (56)
Pull-ups - 14-11-8-6-3 (42)
Dip - 12-10-7-5-2 (36)
Cossack Squat - 16 x 5 (80)
Have not gone to gym today. I am still in bed but getting up now.
2 hours, 1 bagel with butter, protein powder of woe (I accidently ordered vanilla instead of chocolate), some unsweetened tea, and two slices of whole wheat bread later...
Weight lifting class - squats, bench press, and deadlifts. My squats and bench are meh. However today's deadlift was 1x5 at 245lbs. Compare this to my squat which is at 115lbs...
Did 11K meters on the rower out on the deck today. 30 minutes, quick towel off, then a little over 20 minutes just to make it to 11K. Actually supposed to rain the next 3 days here, a real rarity. We'll see if I have to take it indoor tomorrow. I'm enjoying doing "indoor rowing" outside. Nice distraction watching birds.
If you've never seen a Gambel Quail, there are tons of them at my bird feeder. They are like the Geese of the desert. They go in families. In the Spring and Summer, we'd have families of up to 9 feeding at the bird feeder. They eat like chickens. The babies are so cute.
https://en.wikipedia.org/wiki/Gambel's_quail
Shoulders and arms. My usual workout with the added rep per set.
Stretch - good 10min stretch session
3km easy run - half marathon training started today
Circuits class