What Was Your Work Out Today?

JDMac82

🪨 & 🦾

15 min's Arc Trainer
15 KBell Swing
10 Squat Press
15 Pull-ups
50 Sit-ups

10/8/6/4
Mil Press
Bicep Curls
Front Raises
Overhead Press
Lateral Raises
Waiter Curls
Rear Delts
Tricep Ext
Hammer Curls
Upright Row
Rev Grip Ext

Sinister Abs (60 reps)
Hanging Leg Raises/Cable Crunches/Supine Bike/Flutter Kicks/Rev Crunches/Crunches/Knee Tucks

MikePfirrman

Did 5500 row machine today capped at 70% max HR (not HRR). Was talking a guy that I have a lot of respect for in the indoor rowing world (he's a World Record holder and just broke the UK record for a half marathon for over 60 -- he's a 63 year old lightweight). He wondered why I had started doing 70% HRR instead of 70% HR max, which is what he trains steady state at, and has had tremendous success there. When I told him it's that I regressed last year, he firmly believes it's all in my strength and I just need to get back to serious weight training and pushing hard on my hard days.

He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.

drmwc

I did an 8 mile walk yesterday, then an hour of yoga, and finally leg day.
I squatted 80 kgs for 2 sets of 5, and then 1 set of 14 AMRAP at RPE 10.
I then deadlifted 110 kgs for 2 sets of 6.

Today, I did a shorter walk (probably 6 miles). In the evening, I did 3 sets of 5 goblet squats with the 32 kgs kettle bell, and then 100 swings with the 24 kgs. I then had to stop for an hour due to agreeing to go on a friend's Twitch stream. I will do half an hour's hangboarding to finish.

My weights and hang board are in my shed. It is damn cold in there at the moment (-4 centigrade.) I start each day with a cold shower, and that is kind of unpleasant when it is thus cold as well.

Djproulx

MikePfirrman wrote: »

He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.

I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.

Thank God its a rest day for me, cause I'm exhausted just thinking about this.

AnnPT77

Djproulx wrote: »

MikePfirrman wrote: »

He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.

I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.

Thank God its a rest day for me, cause I'm exhausted just thinking about this.

It's fairly close to the world record time for that demographic (1:18:42.0), so pretty elite level, FWIW.

drmwc

I extended my hangboarding last night, to add in some weighted pull ups. I got +40 kgs, which I'm happy with. (I lost 25 kgs in my diet a couple of years ago, and I could do pull ups when I was larger, but they were really hard. This result implies my pulling strength is at least equal to back then.)

MikePfirrman

Djproulx wrote: »

MikePfirrman wrote: »

He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.

I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.

Thank God its a rest day for me, cause I'm exhausted just thinking about this.

Some of the rowers in my club are super elite athletes. I'm not. Carol, this guy's wife, actually holds more records than he does. She broke the over 60 marathon record, averaging around 91 or 92% max HR and usually rows at a Drag factor of around 130, which for any female, is just insanely strong.

A lot of rowers can hold over 280 to 300 Watts for an hour or more on the bike. Just a couple of years ago, I was holding 245 for an hour. I still think I could hold close to 240 now. Nearly all the rowers in my group regularly bike as well. Biking is easier for them overall. Rod, the guy I'm talking about, was an elite Masters track and field athlete as well. This was him just last year setting the 100K over 60 World Record. His time for that is absolutely bonkers. Rod actually switched teams last year and isn't in my club, but we stay in touch and talk regularly.

https://www.britishrowing.org/2020/09/rod-chinn-sets-new-world-record-for-100km-in-mens-60-69-lightweight-category/

When Josh Dunkley Smith broke the 2K WR a few years ago at 5:35, he averaged around 574 Watts the entire five and a half minutes.

Djproulx

MikePfirrman wrote: »

....
A lot of rowers can hold over 280 to 300 Watts for an hour or more on the bike. Just a couple of years ago, I was holding 245 for an hour. I still think I could hold close to 240 now. Nearly all the rowers in my group regularly bike as well. Biking is easier for them overall.

I hadn't thought about it before, but it makes sense that a total core/posterior chain training regimen like rowing would result in gains in related disciplines like cycling. As a data point, output levels in the 280-300watt range would be typical of a strong cyclist and/or triathlete. If memory serves me, pro triathlete Lionel Sanders, a strong cyclist, will often ride at around 280 watts, with surges to 330watts over a 4 hour Ironman bike split.

So this new knowledge just reinforces my preconceived notion that rowing is too much hard work, so I'll stick to s/b/r, lol!

Djproulx

Swim session this morning: 2100 yds focused on various breathing techniques.
Bilateral breathing on 3/5/7 strokes, as well as practicing breathing on my "off side" (right) when conditions call for it, such as in rough water or race conditions.

EZ paced 45 minute recovery run tonight.

JessAndreia

Morning - 2k row

Afternoon
Dumbbell lunges
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press

MikeRunsDaily

1 hour running, 1 hour of strength and core work

MikePfirrman

One hour of 2 minute intervals, followed by 2 off. First half on the rower @ around 193 Watts and then on the AD Pro (Assault Bike) @ roughly 260 Watts (only six intervals on the bike, 8 on the rower). Had nothing left on the last bike interval.

JDMac82

100 Fwd Jump Rope
Down & Back on a B-ball Court
High Knees
Butt Kickers
Laterals
4 x Sprints
30 sec Hulk SMASH Battle Rope
KBell Carry for 160 meters
Stair Circuit (every/ other/ lateral x2/ bunny hop)
30 Sec Alternate Smash Ropes
12/18/24 Box Jump x 5
KBell Carry for 160 meters
Box Jump Series
5 min 4 mph @ 4 incline
2 min 9 mph @ 2 incline
2 min 4 @ 4
2 min 9.5 @ 2
2 min 4 @ 4
2 min 10 @ 2
5 min 4 @ 4
5 rds 30 sec Sprint 15 sec Rest Death Bike
Walk 2 laps

80 Hanging Leg Raises
20 Hanging Leg Raises each side

AnnPT77

2 x (2k on, 2' off/CD) rowing machine, middling stats (2:33.1 pace, 23 spm, <70%HRreserve), singing along with Lucinda Williams on the choruses to see if I could**, total of 4601m.

Then 29' of declining (10 to 1) count light kettlebell exercises while dinner was baking, same moves as reported last time, except I added bi-directional low figure 8s. My knees are making crazy crunchy noises and yowie-ing occasionally during, but I felt OK after last time, so I tried it again. Iffy: We'll see. 🤣 Doing the OHP kinda slow because I hate the bruises on the back of my forearms if I go fast. 🤷‍♀️

Also, a few sun salutations and side leg raises in the AM.

** It was hard, only partly because I don't know the words.😆 I do think I can talk/sing at slightly higher HR than average, because I believe the necessary breath control is trainable: Bow rower needs to be able to talk (loudly!) even at exertion, or the boat hits things, so I do it a lot. Rowers don't like it when the boat hits things. 😬

JDMac82

1K Row
15 KBell Swing
10 Strict Press
15 Pull-ups
50 Hanging Leg Raises

10/8/6/4
Shrugs
Lat Pulls
Bent Over Row
V Bar Pulldowns
Iso Pulldowns
Dbell Shrugs
Low Pulley Straight Bar Rows
Iso Landmine Row
Seated Rows
Rope to Face

15 Wide Grip Pull-ups

Nifty 50 Abs
Situps/Knee Tucks/Crunches/Rev Crunches/Flutter Kicks/Banded Crunches/Rower/Supine Bike

MikePfirrman

@AnnPT77 - I will only sing along to the music when the wife isn't home. Wife hates when I sing, dogs love it. It is a very good indication if you're going too hard for Steady State if you can't talk or sing a bit, so it does have a function! Always good for the soul as well.

JessAndreia

Dumbbell squats
Incline bench press
Reverse flies
Shoulder press
And an attempt at a 500m row which I couldn't finish due to shoulder pain. Should go away in a couple days hopefully.

MikePfirrman

Did 5500m @ 70% max HR on the rower, then another 3K after that. Once I drifted to around 72% max, I stopped. Roughly 45 minutes in or so.

AnnPT77

Another 2 X (2k on 2' off/CD) rowing machine, this time more on the power end of the scale, trying for that extra meter (or two) on every stroke, 2:26.4 average pace (111W at my DF), 18 spm, HR topped out a little over 85% reserve . . . for me, this subjectively feels much more fatiguing than just a few seconds slower pace at higher spm (so lower m/stroke and HR). Maybe I need to do it more often. 🙄 Wonder if some of the HR increase is related to pressure effect rather than oxygen demand, because I'm for sure core-bracing more on the drive and of course releasing a bit on recovery - not breath-holding, but breath control.

Then I did about the same core routine as a few days ago (ball stir the pot CW & CCW, ball roll-outs (from knees), ball leg curls, McGill curl-ups, front plank (forearms), side planks R&L, ball passing, floor side crunch) but with some extra reps or seconds for several things, and added hanging knee raises. I can tell I need to be doing this sort of kjjthing: A few of these are cold sweat territory for me, even when I remember to breathe. 😆

Plus a few sun salutations in AM.

drmwc

Yesterday, I had an hour's climb over lunch. I was terrible - I got no hard routes. It's possible I was adversely affected by the cold (it was minus 3 Celsius); more likely it was just a bad day.

I got a 7 mile walk in the evening, when it got even colder.

Today, I did an hour of yoga before breakfast. I'll lift some weights this evening.

Djproulx

Joined a group "Fun Run" last night for 4 miles around town. Chilly temps, but most of the roads were free of snow. Today will be a recovery paced trainer ride. This week is set up as a slight drop back in intensity.

JDMac82

90 min rolling hills treadmill hike wearing a 30# vest

Djproulx

Very easy 45 minute trainer ride today just to spin out any fatigue in the legs.

Best part of the day will be a 75 minute deep tissue massage. Without regular yoga and massage work, this old body would rust and parts would begin to crack and fall off.

MikePfirrman

I would have likely skipped this last year. My virtual rowing club's ITC this month (interclub challenge). Even at my best free rate (non restricted stroke per minute) best, I was barely over 7500 on this row, so I'm pleased with this one today for where my strength is currently. Definitely pushed my old heart to the limit! DF of only 90, so still protecting the back. Back felt good after this one.

Closest thing to compare it to is 600 deadlifts in 30 minutes, 20 each minute, nonstop. I think I'll count that as my leg workout for the day

I'd like to get these where I'm improving that Avg and Peak Force on the right of the blue screen (that's Erg Data, a rowing app) by about 25 to 30 lbs per stroke. That will just take a lot more lifting to do.

mytyglotz

I'm still taking it very easy -- much more so than I would like.

But I've been grateful to do at least a few (lighter and less intense) sessions with Team Body Project in the past week. This morning was Walking Cardio Plus from the Real Start Plus program. I wanted to do more, but I told myself it might be wise to stop after one ~30-minute session and not risk overdoing it and sidelining myself even longer.

I hope I'm right.

HAPPY VALENTINE'S DAY!! Love your loved ones, but love yourself.
And your body for all it does.

JDMac82

100 Fwd Jump Rope
15 KBell Swing
10 Dbell Snatch
15 Pull-ups
60 Banded Crunches

10/8/6/4
Bench
Hammer Curls
Flys
Dbell Curls
Chest Press
Waiter Curls
Overhead Press
Rope Curls
Land Mine Press
Strict Press
Rev Grip Ext
Cable X Over

Sinister Abs (60 Reps)
Situps/Flutter Kicks/Supine Bike/KBell Crunches/Rower/Cable Crunches/Knee Tucks/Leg Raises/Rev Crunches

Djproulx

The past week's plan was for modest volume and intensity which allowed me to recover well. Today I resumed building fitness on the bike. Indoor trainer ride, 1:40:00 focused on Sweet Spot intervals with pedaling dynamics built in.

Warm up: 10 min increasing power outputs, then 5 min recovery
Single leg drills: 8min
Then, 4 x 28 minute blocks, each consisting of:
4 min @ 200w, 85-95 rpm
3min @ 190w, 95-105 rpm
1min @ 175w, 105-115rpm (goal is to maintain form as power drops and cadence rises)
10min @ endurance pace as recovery.
Then, 5 min cool down.

Tomorrow's swim/run workout will start to push my swim endurance. The run will be fine. I really need to begin forcing myself to maintain form and push through discomfort and fatigue in the swim. Its a mental game that I need to improve.

JessAndreia

500m row
Dumbbell bench press
Dumbbell lunges
Dumbbell RDLs
One arm dumbbell rows
Shoulder press
Stability ball leg curls

JDMac82

60 min's shoveling snow

AnnPT77

80 minutes of shoveling snow (well, mostly shoveling, maybe 10' sweeping), 2 x (2k on 2' off/CD) rowing machine for a total of 4562m, and a few sun salutations in the AM.