What Was Your Work Out Today?
Replies
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jhanleybrown wrote: »I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
First, congrats on achieving your goal weight!!
I'm just starting back at it myself and your post provides some inspiration. And reaching a 3.8 P/W ratio is huge! Nothing else needs be said to confirm your cycling prowess! You are certainly putting in more saddle time than I am, since I'm following a multisport regimen.
With that said, I'm thinking of spicing up my indoor rides by upgrading to a Wahoo Kickr and giving Zwift a whirl. Right now, I download my coaches workouts from training peaks to my Garmin and just ride to the power numbers prescribed for each session. It's quite effective, but very low on entertainment value.
My cycling will get more intense/interesting soon. Planning a Miami-Key West cycling trip in Feb, then "knocking the rust off" by doing a sprint distance tri at the Miami Speedway in March.
Good luck with your VO2 session. That is quite the mental test as well as a physical one.
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jhanleybrown wrote: »I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
First, congrats on achieving your goal weight!!
I'm just starting back at it myself and your post provides some inspiration. And reaching a 3.8 P/W ratio is huge! Nothing else needs be said to confirm your cycling prowess! You are certainly putting in more saddle time than I am, since I'm following a multisport regimen.
With that said, I'm thinking of spicing up my indoor rides by upgrading to a Wahoo Kickr and giving Zwift a whirl. Right now, I download my coaches workouts from training peaks to my Garmin and just ride to the power numbers prescribed for each session. It's quite effective, but very low on entertainment value. My cycling will get more intense/interesting soon. Planning a Miami-Key West cycling trip in Feb, then "knocking the rust off" by doing a sprint distance tri at the Miami Speedway in March.
Good luck with your VO2 session. That is quite the mental test as well as a physical one.
Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....1 -
Started at home workouts again. today was upper body and core (CX work). Giving M&S 4day Dumbbell routine a try!1
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In La Jolla this week. Walking around 5 miles a day or so. No rowing or lifting this week.0
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jhanleybrown wrote: »Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.
Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data.
I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.
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30 min walk
500m row
3sets of 21 of:
Lat pulls
DB deltoid
DB shoulder press
Cable chest
Cable row
Seated row
Assisted pull ups/bar dips
(Slow day for me)1 -
1000m machine row at 2:27.9 pace/24 spm and a 168m row-out, as warm-up to do a couple of Silver Sneakers joint mobility self-assessments (spine & shoulder), then one of their bodyweight workouts, which was really more of a standing isometric kind of thing, sort of. Exploring what they have in online video, as I just became eligible.🤷♀️
It's really fun seeing those of you report here who're doing a formal structured training program. I don't train in a formal way these days, but it's kinda nostalgically enjoyable watching y'all do it. 🙂1 -
60 min's cardio1
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Benchmark bike test short version done. Test is performed by using rate of perceived exertion,(RPE) not by watching the power meter.
10 min warmup @ 4 RPE
4 x2 min ramps @ 5 RPE, 6RPE, 7RPE, 5RPE
3 x (30 sec @ highest cadence possible (125-130rpms), then 30 sec ez spin)
2min @ 8RPE
8min @ 5 RPE
* 8min @ 9 RPE This is Benchmark#1 go as hard as possible, not breathless, but trying not to fade
10min @ 4RPE
* 8 Min @ 9RPE This is Benchmark #2, same as above, leaving nothing on the table.
4 min @ 4RPE cooldown
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am:
Yoga (15m)
Handstand pushup: 2-1-1-1-1
Pull-up: 6-4-3-2-2
Ring Dip: 6-4-3-2-2
Done as a circuit. 5 minutes rest minimum in-between sets
Stomach vacuums: (5r)
pm:
Pushup: 10-8-6-4-4
Ring Row: 10-8-6-4-4
Cossack Squat: 10-8-6-4-4
Done as a circuit. 5 minutes rest minimum in-between sets
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Lower body DB workout. Wow im wiped! Still going to hit 10K steps1
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One 2k row, Two 1k rows. 2-3 minute rest in between.1
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10 Min Bike
15 KBell Swing
15 Strict Press
60 Banded Crunches
12/10/8
Hip Sled
Bicep Curls
Smith Machine Straight Leg Deads
Hammer Curls
Seated Calf Raises 3 x 18
Waiter Curls
Goblet Squats
Iso Dbell Deadlift
Rope Squats
Rope Curls
Focused Rope Hamstring Pull-down
Belted Calf Raises 3 x 18
Crazy 80 Abs
Situps/Flutter Kicks/Supine Bike/Knee Tucks/Roman Chair Step Ups/Cable Crunches/Crunches/Mtn Climbers1 -
Rowing machine, 3 x (2k on, 2' off/CD), total 6669m. Did piece #1 as warm-up, then worked on power (via higher meters per stroke). Piece #2 was entirely meters/stroke: 2:29.5 pace at 18spm, which took HR to around 85% (nearly all of that piece was in zone 4) and it felt hard. (Yeah, I know that's not super fast, but hey, I'm a 65 F lightweight, OK? 😆) Piece 3 back at moderate everything. Overall average, 2:32.6 pace, 19spm, average HR 70%-ish (including the "off" bits in that average).
After that, I did a Silver Sneakers resistance band video, plus a couple more joint mobility self-assessments (hip and ankle this time).1 -
Still easing back into working out with a back workout- how’d ya like that?
But did achieve preliminary goal of deadlifting > body weight x 10
I thought it was going to take longer to get there.1 -
Swim fitness test #1 today:
Warmup 300yds easy, then 2 x(4x25 build)
50yds at pace, 10 sec rest
Test #1: 400yds
Recover 4 minutes rest
50yds at pace, 10 sec rest
Test#2: 200yds
cooldown 200
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Dumbbell bench press
One arm dumbbell rows
Lunges
Stability ball leg curls
1k row1 -
Jog / Sprint / Jog / Repeat
60 min's2 -
5k run test today. Warmup mile, 5k at threshold, cool down.
I don't have any speed yet, but this gives me a baseline for the next test in about 6-8 weeks.1 -
third day of M&S 4Day DB only workout. Wow it took a lot out of me! I am still playing with my breakfasts prior to training and I am going to try more carbs, less fats tomorrow, even though I had only about 6g of fat today....that and way too much caffeine. Still got a good workout in, back is satisfied and I am sure my chest will be feeling it tomorrow.1
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2k row1
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15 mins elliptical
15 Pull-ups
15 KBell Swing
10 Squat Press
50 Leg Tucks
12/6/10/5
Shrugs
Mil Press
Bent Over Row
Laterals
Lat Pulls
Rear Delt Fly
Low Pulley Straight Bar Row
V Bar Row
Upright Row
Front Delt Raises
Rope to Face
Iso Lat Pulldowns
Sinister Abs (70 reps)
Situps/Flutter Kicks/Supine Bike/Knee Tucks/Rev Crunches/Cable Crunches/Crunches/Leg Tucks0 -
Shoulder day - upright row, overhead press, and lat raises. Also did quite a few squats (just body weight) - about 100.
30 min cardio (elliptical trainer) and my step count is 14,000
Not a bad day
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Another walk, 4.59mi at a comfortable trudge (3.3mph average according to Garmin - still a little stiff/slow, I guess).
Later, rowing machine, 1 x 1k with 2' row-out, 2:24.6 pace at 25spm on the piece.
That was kind of a warm up, after which I did another couple of Silver Sneakers self-assessments (standing & sitting posture), and a sort of stretchy video from the same source.
A few mini-snack exercise things through the day: Three sun salutations in AM, 3 x 15 of both standing hip abduction and adduction (using circular exercise tubing anchored to a heavy table's leg), 20 x side leg raises R & L.1 -
Easy 45 min recovery spin on bike today.
Power profile test tomorrow.1 -
Meeting up with the PT this afternoon.1
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Lower body M&S 4 day DB only program. Wow I thought it looked light on volume but I am beat!1
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100 Fwd Jump Rope
500m row
60 sec Sprint
500 m row
90 sec sprint
Stair Circuit (every/other/sideways L&R/ Bunny Hop)
5 min run @ 8 mph
500 meter row
100 Jump Rope
100 meter 180# Tire Flip
100 Meter 80# Dbl Carry
100 meter 180# Tire Drag
Stair Circuit
1 min FULL SEND SPRINT
1k Row1 -
25 minutes on the elliptical1
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Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Decline bench sit-ups2
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