What Was Your Work Out Today?
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Half an hour run. Followed up by an hour long long boarding expedition. Great way to start the day and it’s not even noon yet!!2
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Anothier 7139m rowing bow in the double, on a chilly, overcast morning with lovely flat water, and the usual Great Blue Herons along the route, plus today there were 2 egrets - so elegant looking! - near the cove where there's usually just one. They weren't exactly buddied up, but maybe 30' or so apart.
Also, it's shaping up to be another Saturday where my planned dumbbell workout gets pushed to Sunday. 😐 As long as it gets done, that doesn't really matter. I think.1 -
Today was upper body so covered Shoulder, Bicep, Triceps and Chest.1
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MAPS anabolic workout. currently in phase 3, so almost done!!! 1.5 more weeks until i finish the program!1
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85 minutes of moderately easy work. 20 minutes on the rower, 27 on the LateralX and rest on the AD Pro. Around 1000 calories burned. It's also pushup day -- 100 pushups. Might break out the Total Gym when the Bengals replay is on this afternoon (I'm too cheap to pay for it live, so I get the replays).1
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2+ hours of yard work...1
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Yesterday, I did a 6 mile walk, followed by hangboarding, followed by upper body lifts.
Today, I did an hour of yoga, and then a 10 mile walk with lots of hills in driving rain.
I fancy a climb, but it has been too damp to use my garden wall recently. I am avoiding gyms until the current Covid spike is smaller.
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- Morning session of Team Body Project's "Low Impact Intervals 2"
- 2-mile outdoor "cool-down" walk
- Afternoon, as my frittata meal baked in the oven,
another 2-mile walk around the neighborhood
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Alternating battle rope waves 30sec
5 tire deadlifts
Tire farmer carry
5 tire deadlifts
Tire farmer carry
Slam ball x10
6 rounds2 -
Just the catch-up dumbbell stuff.2
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Heavy pack march up hills. Carry about 35kgs.
Great for the quads and calves! Huffing and puffing and sweating alot!2 -
1hr rolling hills on the cycling machine
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First leg day in over a week. My legs = ☠️0
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Around 8K, again rowing bow in the double. Garmin says 8364m, but once again (sigh) I forgot to turn it off until after we finished carrying boats back up to the boathouse.
We were out with the single again, so keeping him comfortably close for safety. When we got a bit further ahead than ideal, we did some things that added meters without adding much lead time-wise, like row up through a bridge only to spin immediately after, to give me a little bridge-steering practice, and looping downstream a bit at the start while he launched, before starting our normal upstream course.
As a consequence of some of that, we were approaching a stretch where I prefer to be cleanly single file, with him pretty close behind, so we laid on a short power piece to pull further ahead, which went very well given how little practice we've had doing that this season. (It's easy to get frantic when powering up, and rush the slide, or lose some technique, but it was pretty smooth. Nice.)
Such a beautiful day, too: Sunny, 40s F, flat water, isolated trees turning bright red and yellow against a backdrop of most still fully-leaved and green (looks like flowers in a bouquet). It was pretty awesome.
Then my car broke down, and had to be flatbedded to the repair shop, but that's a different story. 🤣1 -
Around 8K, again rowing bow in the double. Garmin says 8364m, but once again (sigh) I forgot to turn it off until after we finished carrying boats back up to the boathouse.
We were out with the single again, so keeping him comfortably close for safety. When we got a bit further ahead than ideal, we did some things that added meters without adding much lead time-wise, like row up through a bridge only to spin immediately after, to give me a little bridge-steering practice, and looping downstream a bit at the start while he launched, before starting our normal upstream course.
As a consequence of some of that, we were approaching a stretch where I prefer to be cleanly single file, with him pretty close behind, so we laid on a short power piece to pull further ahead, which went very well given how little practice we've had doing that this season. (It's easy to get frantic when powering up, and rush the slide, or lose some technique, but it was pretty smooth. Nice.)
Such a beautiful day, too: Sunny, 40s F, flat water, isolated trees turning bright red and yellow against a backdrop of most still fully-leaved and green (looks like flowers in a bouquet). It was pretty awesome.
Then my car broke down, and had to be flatbedded to the repair shop, but that's a different story. 🤣
Sounded incredible until the last sentence! Hope the car is better!
Easy 55 minutes again today of just indoor work. Well, Tucson has shattered the heat record of like 95 100 degree days. I think we're up to 102 or 103 of them for the year now. Still too hot to row. Finally, will get below 100 by mid week. Still too hot to row at lunch. I might have to wait another 2 or 3 weeks.
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I've been down and out for a bit. Had some oral surgery and have had trouble eating a decent amount of food so took off 4-5 days. Back at it this morning:
2 1/2 mile run (30 minutes)
30 chin-ups
40 shoulder tap push-ups2 -
I hiked around here today. Beautiful fall day with a lorra lorra smoke blowin' in from Cali.
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Bench
130@5
150@5
170@13
Close grip bench 3x15
OHP 3x5-8
Plate loaded fly 3x15
Face pull 4x12
Overhead rope tricep extension 3x15
Grip work2 -
Six mile run today!2
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4 mile walk, followed by playing with kettle bells. I did 3 sets of 5 goblet squats with 32 kgs; then 200 swings (double handed) with a 24 kgs.2
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Hard, short intervals. 16 of them. 10 on the LateralX and 6 on the AD Pro -- 60 seconds slow, 60 seconds moderate, 60 all out. HR started around 80% max on the first few and by the end it was around 93% max -- 800 calories in 50 minutes.
100 pushups and shoulder lateral raises tonight. Did back rehab as well.2 -
It's Tuesday, so it must be 43 minutes with the dumbbells. Also some random side leg raises, donkey kicks, resistance band Pallof presses, and ab wheel rollouts (from knees) as incidental exercise, mostly while doing other things at the same time.
Beautiful weather, so my "cardio" was an easy steady-state walk to pick up my car from the repair shop, just a hair under 4 miles at an average moving speed of 3.6mph.
I'm not a regular walker, because my knees are cr*p and don't like impact. Still, I was amused when my Garmin's "insight" was "You are moving more than a typical Tuesday." No kidding. 🤣 For more amusement, mostly from the walk, it thinks I climbed up 71 flights of stairs and down 56. 🤣🤣🤣 I should probably be equally amused by this, also based on the walk, which is a small incremental upgrade in its estimates, just in time for my 65th birthday in the middle of next month:
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I just ran a mile around the house in the dark, as fast I could go because the grizzlies are out there roaming around. I seldom do that but the weather was too nice to stay cooped up. I think I released some endorphins but I would cr@p my pants if I ran into one of them.
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Super easy 58 minutes. Barely broke a sweat and nearly all of it was 50 to 60% max HR (really easy recovery stuff). Left knee was hurting after yesterday's workout and that's my only good knee, so I backed way off today.3
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This morning's session was Team Body Project's "HIIT with Daniel", followed by a short 1-mile outdoor "cool-down" walk. I wanted to walk another mile at least, but I needed to head back inside to begin the virtual school day. Next time I'll set foot out of the house earlier and grant myself more time to walk. I've really been missing my routine of daily 4-mile morning walks since the school year began!!2
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Casual recreational bike ride on my hybrid bike, 15.63 miles on road/trails, with my rowing buddy again. Quite gusty/windy, so taking it extra easy to save up for the hills on the way home; and with a break for latte at a local shop at around mile 11/12. Total 15.63 mi per Garmin, average HR < 50% heart rate reserve, but peak at 75%+ 🤣3
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Tuesday
There was finally a brief lull in the rain over my lunch hour. I got a quick climb in. It actually went OK - I got a dyno move on my second attempt - I failed on this move last session . It's not a very hard move, but I need to push hard off the right ankle to get it, and it was still a bit sore previous go but fine today.
Wednesday
1 hour yoga and a 4 mile walk - a relatively sedentary day
Today
I did half an hour hangboarding over lunch. This was good - I am up to 10 second repeaters on the Beastmaker 12mm rung, which is the smallest rung I have. (This is with two handed, 4 fingered half crimp. I am weaker at three fingered stuff and open crimp.)
I will do leg day later.2 -
Morning session of Team Body Project's "Essentials 8", followed by another brief 1-mile outdoor "cool-down" walk around the neighborhood.
I snuck another mile in during my lunch hour. Once again, I wanted to do more and I am disappointed I didn't - but I guess some activity is better than none at all (right? ...I hope!!).2 -
55 minutes or so between 65% and 70% of max HR on the LateralX and AD Pro.2
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