What Was Your Work Out Today?
Replies
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* 5275m machine row, middling everything (2:34.1 pace, 20spm, HR < about 67% reserve).
* 33' core exercises.
Skipped yoga/stretch this AM for schedule reasons, maybe do something stretchy/relaxy before bed instead, we'll see.1 -
Yoga then...
Handstand Wall Holds - 30-25-25-25-25s (2m10s)
Hollow Body Holds - 30-25-25-25-25s (2m10s)
Pull-ups - 7-6-6-6-6r (31r)
Ring Dips - 7-6-6-6-6r (31r)
Jumprope - 5x60s (5m)
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The day has just begun, okay well a couple of hours in, but in any case.
40 mins Strong Lifts
Barbell Squat (3 warm up sets) 5-5-5-5-5
Barbell Bench Press (2 warm up sets) 5-5-5-5-5
Barbell Row 5-5-5-5-5
May go for a walk at lunch..1 -
Swim this morning was multiple sets of 10x50s, with various tweaks. First set smooth, second set with no wall pushoffs(ugh), third set with all out first eight strokes, etc. Ran out of lap time after 2300 yds.
I'll need more swim volume, so will look for a third pool session/week until open water swimming starts in a few weeks.2 -
Kickboxing - 45 minutes
Pilates - 30 minutes2 -
6.6 mile run at lunchtime, 30 minutes isometric exercises/TRX and 15 minutes rebounder this evening.3
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I drove 7 hours in total to get to the coast, and got a long, shallow shire dive in. My drysuit leaked, so it was on the nippy side. Water temperature was 10C; Vis was over 5 metres. It was an hour dive at around 5 metres deep. My Surface Air
Consumption Rate was 11.7, which is pretty low given how cold I was.
Edited to add photo of me, which I don't seem to be able to do from my phone any more.
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30 minute row (around 6.1K meters), then another 25 on the LateralX. A bit hard for SS (steady state) day, but I missed yesterday waiting on a contractor to show that no showed
. Wasn't happy about missing a workout for nothing yesterday but I probably could have used the rest. 3 -
abs and walk today. tomorrow is upper body2
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Today was a 1/2 mile run, then working with horses... I'm getting there with the running.
Still need to start lifting again.
MikePfirrman wrote: »30 minute row (around 6.1K meters), then another 25 on the LateralX. A bit hard for SS (steady state) day, but I missed yesterday waiting on a contractor to show that no showed . Wasn't happy about missing a workout for nothing yesterday but I probably could have used the rest.
@MikePfirman - Sometimes I think fate intervenes to give us what we need when we need it... So maybe your body *did* need an extra down-day. (or maybe I'm being whimsical).2 -
* Around 30' yoga - stretch - foam roll
* Slow 6.51 mi walk, 3.6mph. The short trail stretch through the woods featured many big patches of blooming Trilliums: So lovely!
* 24' Rehab-y condition-y upper body strength supersets
* 31' easy/moderate stationary bike, supposedly 11,089 m while at a standstill, at <70% HR reserveBack to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.
I would suspect that the yoga/stretch/roll is having a positive impact on your flexibility and overall body awareness.
I do a similar routine in the morning. Each day as I'm walking downstairs to my basement gym, I think to myself: "I don't have time for this, but I'll just give it 5 minutes". Then I start doing the routine and listening to my "Yoga/stretch/roll" playlist and next thing I know, 25 minutes have gone by, my mood has improved and I feel much less sore. It's a great way to start the day !
Namaste.
I'm sure you're right. The results from this sort of thing are always so small, so incremental, that sometimes it seems hard to tell progress from wishful thinking . . . but I think I'm getting my torso a little closer to my thighs in seated forward fold, for one.
I've been on and off variations of yoga practice since college, more off than on; but I always see benefits from daily practice and wonder why I let it slip out of my routine. This is kind of a mixed bag routine, a set of things that I know from experience tend to help me with particular problem areas.
I feel like there are some synergistic good effects from the core exercises I restarted recently, too, perhaps especially the things that involve lateral movement of various sorts: My main activities are so linear (row, cycle, etc.) because of my particular knee issues, so moving in the other planes, including a small strength challenge there, is really beneficial.Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.
Yoga for the win! Changed my life...
It's changed mine more than once: My weak point is *keeping* it changed. 😉4 -
35 minute Joe Wicks strength routine with dumbbells - 4 x rounds of 30 seconds of front squats, shoulder presses, goblet squats, rear lunges, and some other moves I've forgotten (oops), followed by a 15 minute cardio and abs workout.
Finished with a nice 10 minute stretch so feel all zen and limber now!3 -
Yesterday was a 3+ mile walk. Today will be an upper body DB workout and another walk if the rain lets up3
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30 minute row and then 25 more on the Assault Bike. Pretty easy on the second half, all under 75% max HR.
Tonight is golf league, so I wanted to take it a bit easier to have some energy left. Though we have a cart, my wife is my partner and she's new to golf. So last week, I ran to my ball, played caddy for her, ran back to the cart -- rinse and repeat for 2 hours. Need to save a bit of energy for that. I probably walked four miles over 9 holes, even with a cart.3 -
Rest day today, so a short 1.5 mile walk during my lunch break.0
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Yoga...2
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Run work tonight was aerobic repeats. 10min warmup, then 4 x 11 minute blocks (8 min of high end aerobic paced running with 3min of steady paced recovery between intervals). Ended with a 10 minute cooldown jog.
I felt good about being able to do each 8minute block slightly faster than the previous one. This type of workout has really helped me with speed endurance in past years. Hope that's the case this season.3 -
Mowing the lawn3
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Boring the reading audience with the usual (but posting it anyway to help keep myself accountable) :
30'-ish yoga - stretch - foam roll.
5311m machine row, 2:32.7 avg pace, 17 spm avg, HR mostly below 70% reserve, only maybe about 51" above it, towards the end (somewhere in the last 500m at 2:32.1, 15spm).
About 33' core exercises.2 -
Yoga then...
Handstand Wall Holds - 30-30-25-25-25s (2m15s)
Hollow Body Holds - 30-30-25-25-25s (2m15s)
Pull-ups - 7-7-6-6-6r (32r)
Ring Dips - 7-7-6-6-6r (32r)
Jumprope - 5x60s (5m)
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hiit - 10 sets of sprints for 60 seconds each with 30-45 seconds rest in between to warm up;
biceps & back for weights - seated rows, lat pulldown, renegade rows (yay), hammer curls, bicep curls, back extension & planks;
15 minutes cycling to finish off
and 20 minutes with sweat vest1 -
4.6 mile run and around 20 minutes of isometric/plank exercises.2
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Ran 6km. I'd hoped to run to 8, but things didn't work out at all today. My HR dropped down by 15bpm once I ran into the wind after 4.5km, and it was a struggle from then on. Rubbish dysautonomia. Still was a nice run 3
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30 minutes of weights in the garage (8 sets of supersetting - every set is something for legs, chest, shoulders, rest until HR drops back down, repeat), then I did rowing intervals immediately following (10 minutes, 5 minutes, 5 minutes). HR was consistently at 90% max or over for the rowing portion. Super tough to row like that immediately following a lift (and my normally average pace becomes slightly slower as a result), but I feel I'm gradually getting stronger.
Roughly 800 calories on the hour.3 -
I got a climb in at a gym. It was good, I was in reasonable form.
I also managed a few walks over the day, so I'm on over 20,000 steps. Not bad for a workday.2 -
Another walk... I’ve been recovering over the last week with walks and rowing. Pulled hamstring and old ankle injury acting up. Should be ready for a decent jog on Sunday. If weather is good it will be outdoors.
Alright hoping on the rower.. you all have a good weekend...
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Went for a nice early morning jog. Took a break from the gym and weight training.1
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Hour on the bike trainer outside on my patio. Workout was a muscle tension focus, not an aerobic effort.
10 minutes of warmup/endurance power, then 3 x (10min at 175w while in a big gear, and only pedaling at 55-60rpm/ 4min at 135w recovery). The idea is to load the legs similar to the forces you'd get in the weight room. finished with 10 min endurance/cooldown.
Long ride and transition run tomorrow. May take the bike off the trainer and out on the road.2 -
The recent alternating usual:
* Around 30' yoga - stretch - foam roll
* 5.14mi walk, 3.8mph avg
* 26' strength stuff, mostly upper body light dumbbell supersets
* 31' stationary bike, allegedly 11,118m, under about 70% HR reserve0
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