What Was Your Work Out Today?
Replies
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18mins upper body strength training.2
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Goblet squats 3x5
Dumbbell romanian deadlift 3x8
Leg press 2x10
Leg curls 2x10
Pulldowns 3x8
Cable row 3x8
Dumbbell bicep curls 3x8
15 minutes walking on treadmill.2 -
swam this morning and about to go swim again this evening2
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Rowed bow in the double again: Frost on the dock to start (slippery when carrying boats!), but a gorgeous, sunny, calm day, flat water, Fall color. We decided to row up through the bridge where we usually spin, so got in 10,185m vs. the usual 7k-ish.
I forgot to attach my chest belt transmitter today (🙄) and the wrist HRM is not good for rowing (loses contact). It thought my average HR was 69 and max 103 during the row, which I'm pretty darned sure is false. (Normal would be one-teens average and high in 130s or so, for pretty easy steady state, higher if we do power pieces.)
Later in the day, 49 minutes with the dumbbells. Rest day tomorrow.
ETA: Forgetting the transmitter wasn't my only morning stupidity today. I left my pogies on the counter at home, so risked wearing gloves for a while instead. OK, but really not optimal.2 -
4 mile brisk walk this afternoon3
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Yesterday was upper body. Today is LEGS! 10K steps a day at least. Gotta keep fat gains minimal on my bulk!2
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10 mile run!1
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Anyone else plan hard for calves and abs and just never get to them?? Lol1
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I put slick tread on the CX bike. Was a bit sketchy in some sections but made some gains
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Did one hour and 20 minutes yesterday easy Steady State cardio, including 10 minutes on the rower. Temps finally broke in a big way. We got (likely) our last day of swimming in yesterday. I should be able to row at lunch all this week if it isn't storming. We also have rain in the forecast, really exciting for AZ. We sit up on a mountain ridge and can see for 10 to 15 miles down into the valley. The lightening storms are pretty incredible. We hardly got any rain this year during our Monsoon season, so really looking forward to some rain.1
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Easy 60 minutes today. Really easy. Wasn't feeling it today. My wife is going through some potential diabetes testing and we've cut way back on carbs (both of us). I have a feeling I'm going through a bit of an adjustment period to that. I normally eat carbs, even simple ones, pretty freely for the most part. I've cut that WAY back for her so she doesn't feel like she's doing it alone.1
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Dumbbell bench press 1x7, 2x6
Incline dumbbell bench press 2x9, 1x8
Lateral raises 4x12
Seated calves 3x10
Standing calves 3x8
Tricep pushdown 1x10, 2x8
Ab machine crunch 3x15
15 minute walking on treadmill4 -
Round the Twist
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Harder intervals today, only 10 of them and short. Five on the rower (one minute each) and five on the Air Bike (same one minute each) with one minutes of rest. Around 1:54 to 1:57 pace. I was going back over my rowing numbers a few years ago and it's a bit discouraging, to be honest. I was doing low 1:40s on similar workouts, even some high 1:30s. Back injuries are killer for power. So is not having a gym when you feel most comfortable on machines for lifting legs.2
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I was on holiday scuba diving in Cornwall. It was marvellous.
We arrived at about 4 p.m. on Friday. Here was the view on arrival:
We got a night dive in. I have around 400 dives in total, with around 300 of those being in the UK, but this was actually my first UK night dive. I saw a dogfish (a small spotted shark).
The next day, it was forecast to Force 6 gusting 8. It was actually less windy, and we had some shelter, so we only made to a reef 100 metres offshore. It was beautiful, covered in jewel anemones. We saw a nurse hound (a spotted shark, about 4.5 feet long). They are reasonably rare - it's only the second I've ever seen.
The next day was lumpy. We made it out to a local reef, having looked at further out and decided it was dangerous. Again, it was a lovely dive. We ate a pub a few miles' away - I walked there. There was enough moonlight to not need a torch.
On Monday, it was flat calm. I'm only allowed one dive a day due to a hole in my heart. I was on the early wave. We dived Penwin, a pinnacle, which was amazingly nice with 10 metres or so visibility. I then got in a long walk, getting around 20 miles in total over the day. Here are a couple of pics from the walk:
One the final day, I got a dive in on the Helford River before heading home. This is very shallow - around 8m all dive. There was loads of life - tiny fish and hermit crab were fighting over pretty much every square inch of sand. We saw some bigger stuff as well: three thornback rays; a red gurnard; and a pollock.
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MikePfirrman wrote: »Easy 60 minutes today. Really easy. Wasn't feeling it today. My wife is going through some potential diabetes testing and we've cut way back on carbs (both of us). I have a feeling I'm going through a bit of an adjustment period to that. I normally eat carbs, even simple ones, pretty freely for the most part. I've cut that WAY back for her so she doesn't feel like she's doing it alone.
Good luck with the tests. I am remission from Type II. The guy who inspired my diet wrote a book recently:
https://www.amazon.co.uk/gp/product/1780724098/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1
It summarises his academic research - dieting can be extremely effective at reversing Type II is it's caught early enough. (Pancreatic beta cells, which produce insulin, potentially go dormant and eventually die if there is fat around the pancreas. Diet reverses this process - the book recommends 15kgs loss, although less could work if your wife is already quite light.)
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It was leg day!!!! Squats, leg press, leg extensions, lunges...etc!!!1
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Yoga, dead hangs, wall assisted handstands for time and stomach vacuums...1
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Rolling out of bed. Good lord, you are all such motivated people!2
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Back on the river, rowing bow in the double for about 7K. Nice day (little cold 😆), for sure the lean end of the season coming on us now.
I took a couple of extra rest days, Sunday as usual, added Monday/Tuesday. Had been feeling fatigue-y for some reason for a while, plus had an eye procedure (YAG) on Monday that had me a little anxious. (Not risky, but wondering how much visual acuity it would restore - happily, the answer was "lots". Cataract surgery on the other eye in a couple of weeks.)
Now feeling more rested . . . time to end the hiatus, get back in my routine.1 -
Yesterdays HIIT/PLYO Circuit
100 Fwd Jump Rope
Down and back on the bball court
High Knees
Butt Kickers
Laterals
Build Up & Down Sprints x 4
30 second Battle Rope Alternating
30 sec work/10 rest x 5 RDS on the Assault Bike
Jog a Lap (150 meters)
Stairs Circuit (every/other/face left/right/hop)
Box Jumps (18/24/36) x 5 RDS
50 Criss Cross Jump Rope
400 meter row
30 second Battle Rope Hulk SMASH
KBell Carry for a Lap
Box Jumps Circuit
Stairs Circuits
Jog a Lap
KBell Stairs x 4
Box Jumps Circuit
Treadmill Belt Drive 5 x 30 second / 10 sec rest
30 second x 3 / 15 second rest Assault Bike
Walk 2 laps2 -
Todays Back Attack!
10 min walk 4 mph@ 8 incline
300 Meter Row
15 KBell Swing
15 Underhand Grip Pull-ups
10 Dbell Snatch
15Close Grip Pull-ups
40 Roman Chair Leg Raises / Supine Bike
3 x 15
Shrugs
Military Press
Lateral Raises
Lat Pulls
Front Raises
V Bar Pulldowns
Straight Bar Pulldowns
Rear Delts
Upright Row
Wide Grip Standing Row
Wide Grip Pull-ups
Nifty 50 (Abs)
Cable Crunches/Hanging Knee Tucks/Crunches/Heel Taps/Mtn Climbers/Rower/Straight Leg Situps/Flutter Kicks/ Hip Lifts2 -
Chest,tris,and shoulders and some fasted cardio on the treadmill2
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JessAndreia wrote: »Dumbbell bench press 1x7, 2x6
Incline dumbbell bench press 2x9, 1x8
Lateral raises 4x12
Seated calves 3x10
Standing calves 3x8
Tricep pushdown 1x10, 2x8
Ab machine crunch 3x15
15 minute walking on treadmill
? Why would someone disagree with a workout someone else did? Anyway...
Today
Goblet squats 3x6
Dumbbell RDL's 3x8
Leg Press 2x10
Leg Curl 2x10
Pulldowns 3x8
Cable rows 2x10, 1x9
Bicep curls 2x8,1x64 -
MikePfirrman wrote: »Easy 60 minutes today. Really easy. Wasn't feeling it today. My wife is going through some potential diabetes testing and we've cut way back on carbs (both of us). I have a feeling I'm going through a bit of an adjustment period to that. I normally eat carbs, even simple ones, pretty freely for the most part. I've cut that WAY back for her so she doesn't feel like she's doing it alone.
Good luck with the tests. I am remission from Type II. The guy who inspired my diet wrote a book recently:
https://www.amazon.co.uk/gp/product/1780724098/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1
It summarises his academic research - dieting can be extremely effective at reversing Type II is it's caught early enough. (Pancreatic beta cells, which produce insulin, potentially go dormant and eventually die if there is fat around the pancreas. Diet reverses this process - the book recommends 15kgs loss, although less could work if your wife is already quite light.)
Thanks Matt, I'll look into that. Her numbers came back yesterday. Sounds like she's borderline, not full blown yet and they caught it early. Still going to see the doc and schedule a follow up. It's good to know early and change behaviors. She's not really that overweight to me, but she could likely lose 15 to 20 pounds to feel her best (I could lose around 10 and be fine!). She lost the weight with me years ago and I've stayed around the same on maintenance and added muscle but the weight has creeped back on her -- not as much as before but around 1/2 of it is back. We both are believers in modifying diet/behavior for health, so it won't be that hard for us. I'm Celiac and she's allergic to cow dairy, so we already don't eat much junk food now. Just have to tighten things up with sugar.
Did 50 minutes today. Really easy light cardio. 10 minutes on the rower out in the yard and then 40 on the Air Bike. All just over 60% max HR. Really felt like I needed an easy day today.2 -
Same as every weekday just now lunchtime 5k powerwalk/run on a hilly route from home 300 ft climb and descent. A short kind of kettlebell/steps mishmash in the evening. Hate that the dark nights are back and the gyms are closed due to local covid lockdown once I'm finished work as i used to cycle 1 or 2 hours in the evenings over summerbut the roads are too dangerous from here in the dark and rain. Lunch time walks and lower calories for now.1
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Quick morning session of Team Body Project's "Real Start Beats".0
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45 minutes in the office, ie the swimming pool, I love it when I get there and there is nobody there, then 6 other people show up, then they leave and then it's only me again, LOL
no risk it no biscuit1 -
Wild things, you inspire me.
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Nothing. Too much rain.1
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