What Was Your Work Out Today?
Replies
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@Djproulx - just to take on a triathlon at over 60 is incredible. To finish one where you were in pain is also really inspiring. Lots of things weren't ideal, so that's amazing. I'm glad you got through it and, even though you were in pain, seemed to do the run portion in a smarter way and not destroy your body and more. Congrats on the finish.
I train year round and I'm not in any sort of competition speed right now. You're training and racing! That's a huge win in and of itself!
Also, if most of us would ever have the gumption to even try a triathlon, I think we'd be thrilled just to finish.1 -
@Ann,
@Mike,
Thanks for the nice words. After getting a chance to look at my data, I believe that I made a rookie mistake that caused most of my problems. A basic rule of triathlon is that you can't treat it like a bike race. The saying is: "Ride the bike split you SHOULD do, not the split you COULD do." I guess that I forgot that during the long layoff from racing. I was having trouble reading my power numbers on my watch, and may even have had a wrong data screen displayed. As a result, I didn't stay focused on the numbers and rode WAY too hard. My ave power output was 249watts (instead of 160) and over 285 watts for several 10 minute stretches.
This is a mistake that many people make in their FIRST tri, not after completing dozens of them! I guess I just needed a hot, sweaty walk in the sun to remind me of why we don't ride that hard in races, lol!3 -
I went climbing again. I haven't recently done two days in a row, but I wanted to pick up the jumper I left at the gym.
It was not bad. I was slightly better than last time, although I was out of form yesterday.
I got an 8 mile walk in after the climb.2 -
Strong Lifts
Squats 5x5 105lbs
Landmine Overhead Press barbell + 5lbs
Deadlifts 5x5 135lbs
Landmines twists barbell only
Pre-workout: extensive squat warmup sets and form work2 -
Long(er than usual) hike today.
Wiped the young dog out so hard she fell asleep ON OUR CONSOLE.
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wunderkindking wrote: »Long(er than usual) hike today.
Wiped the young dog out so hard she fell asleep ON OUR CONSOLE.
She's beautiful. Reminds me of my Chloe, that I lost a few years ago to cancer. She was a remarkable dog (total mutt, but fantastic).
Did 90 minutes of easyish cardio today. 45 on the rower in the garage, then 30 on the LateralX, then the Assault Bike until 90 minutes.4 -
Morning (for daily steps and to avoid the high temps later in the day)
3hr walk
Afternoon
Various warmup exercises
Ab exercies
4x8 Pull ups
4x12 Barbell incline bench press
4x15 Chest supported row
4x12 bench dips
4x15 Dumbbell fly
4x15 incline dumbbell bench press
12 min on Treadmill3 -
Sunday's usually rest day, but as reported upthread I'd been languishing lately, so since it was hot (just under 90F, around 60% humidity) but at least not storming or threatening:
* 16.33mi easy pace recreational bike ride, mostly in the trail system but a little bit through the neighborhoods
* 40' strength training after I got home.
Despite the slacker-tude, Garmin says 436 intensity minutes for the week, which isn't terrible, I think.2 -
Today was supposed to be a rest day but I think I worked harder than I meant to 🤣 I went to the lake and went swimming, hiking and paddleboarding. However, it was way more fun than my usual workouts. The rest of the week I alternated running (which I do love) with whatever at-home workout I felt up for. Yesterday was one I’ve been struggling with and it was much easier this time so yay!4
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Hard interval day. Temps finally broke. Back to our "normal" highs of 102 to 103 for late June.
Did 8 X 500m w/ 5 minutes between for weight supersets (typical set would be like 10 pullups, 16 weighted squats or lunges and 16 pushups). Works out to be almost an hour exactly. Around 825 calories burned on the hour.
Tough, even with the "cooler" weather. Garage was 94 degrees. Got some tech shirts in the mail, after I worked out, that cool when you sweat. Could have used one today. Next 3 days are easier Steady State days. Swamp Cooler is set to arrive this week or next. Home Depot can't decide on the delivery date (they have given me one date this week and another the first week of July).2 -
I also failed in my attempt at a rest day. I still had an arm pump on waking, so climbing felt unwise.
I did an of yoga in the morning. I did an evening walk, not very far - probably 4 miles. I then lifted a little, doing:
3 sets of 10, 70 kgs, squat
2 sets of 8, deadlift, 100 kgs.0 -
wunderkindking wrote: »Long(er than usual) hike today.
Wiped the young dog out so hard she fell asleep ON OUR CONSOLE.
Well this is the cutest thing I've seen all day! I usually take my pup out for a morning walk with me, but I have a limited time on the days I work, so he stayed home today.2 -
Suddenly cool (60s F) and *very* windy this morning. Rowed bow in the quad for the usual 7k-ish, but steering was . . . interesting, in the wind. Steering is bow rower's job: The only steering controls are the things you shout at the rowers.
Pulling the 40-foot boat in alongside the dock ("parking") was particularly challenging. Usually, I take the boat speed way down, aim the bow at the outside corner of the long, narrow dock, then give on oar a little chop at the last second to move the bow-ball alongside rather than on top of the dock, and we glide up parallel with the side of the boat against the side of the dock. None of that works in strong wind. Need to keep the speed for hope of a straight line, and try to estimate how far off the dock to aim in order to blow in parallel to it, as the wind was mostly pushing us away to the downstream direction, but slightly cross-wind to the dock.
One blessing: There's a strict rule that the other rowers may *not* turn around and look at the dock as we're coming in (it turns the boat, messing up bow's predicted course). Therefore, they have no idea how crazy the line and tactics were, they just know whether it worked or not. (And part of bow's job is to give commands without communicating her level of personal freak-out.) Today, it worked. We came close enough, not exactly parallel but just a slight angle that we could easily adjust once we got hands on the dock. Whew!
(Super glad we weren't in smaller boats today - not safe!)
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PT
Light treadmill walking1 -
8hrs of walking (due to job)1
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Day 1 of the Mens health body transformation challenge ! (added 4 more of my own in as there didn't seem enough)
3 sets of 10 reps:
D/B Bench press
B/B Bicep curl
Cable Shoulder Press
Lat Pulldown
Cable tricep extension
Cable Chest press
Cable Low Row
Cable vertical traction
plus couch to 5 k week 1 session 1 and yoga and day 2 of the 50 squats a day for 3 month challenge!!
Over to you guys!! We've got this!!2 -
My exercise today was outdoor walking, 45 minutes. Now I'm about to do some toning with resistance bands.1
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Did my first 10K over the weekend! Yay!
Today was bootcamp in the morning.. evening most likely a walk or something simple.4 -
Yesterday
A tiny bit of rowing (just under 1000m) and core - decline sit-ups and planks
Today
Dumbbell chest press
One arm dumbbell row
Dumbbell shoulder press
Dumbbell RDLs
Stability ball leg curls2 -
Trying to put up a new sun lounger then putting it into the lying flat position.. I should have just lay on the grass to do my Pilates2
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dethstar77 wrote: »Did my first 10K over the weekend! Yay!
Today was bootcamp in the morning.. evening most likely a walk or something simple.
Congrats! That's a major milestone!
Did 55 minutes or so today (not quite a full hour). Around 7500 meters on the rower, then another 10 minutes or so on the Assault Bike.
Hit a milestone myself that I didn't realize until today. 10 million meters on the Concept2 rower (officially). I likely hit that a few seasons ago, but these are those that I officially tracked. This is over around 7 or 8 years of rowing, cumulative. Will get some shirt in the mail from them likely.3 -
Long work day made a tough workout. I think I was almost depleted before I began:
Squats (deloaded 😓)
Skipped bench press (😑)
Bent Over Rows (deloaded and worked on form)
But I did workout, so there is that...2 -
Imma hit back today!
Bent over one-arm dumbell ofc in every back workout. I totally feel the motion, great!1 -
* Half hour yoga/stretch/foam roll
* Quick 10.16mi bike ride before going over to help with learn-to-row.
At the learn-to-row class, I just carried a few boats/oars, rode in a launch with a coach to take some video, so fun but no workout.1 -
15 Min Warm-up and 45 min to train specific muscles.
I'm completing the challenge to get a free shaker you can also get it to go and check: https://onelast.com.au/1 -
Bouldering, 90 minutes.
This felt like a pretty good session, although I got very pumped by the end. My crimping strength is definitely better than before. It was my fourth day climbing out of 6, which is a silly level of volume for an old man.
I got back from bouldering at around 9.30 p.m., and I was wiped out - I barely moved for the rest of the evening.
I managed a lunch-time walk as well, so finished the day on 18,000 steps. My local park has recently put in monkey bars, so I entertained the local weed-smoking youths by doing a couple of rounds.
I have a vague plan for my weekly exercise scehdule, along the lines of:
Monday, Wednesday, Friday, Saturday or Sunday: Bouldering, aim for 3 or 4 times a week.
Tuesday, Thursday: Lifting, aiming for 2 to 3 times a week. If my arm pump has recovered, include some hangboarding.
Saturday, Sunday: Hiking, and/or scuba diving, and/or lifting. Aiming to do something both days.
This may be too much volume, but my body seems quite efficient at telling me when I've overdone it (and that is not very frequent).4 -
An easy pace 5k run this morning. I took an extra rest day yesterday as I had some foot pain after running at the weekend. The extra day has made a big difference and I would say I am back to 100%. Will pick the distance back up tomorrow.3
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dethstar77 wrote: »Did my first 10K over the weekend! Yay!
Today was bootcamp in the morning.. evening most likely a walk or something simple.
Congrats on the 10k! Its a milestone that requires some real fitness to reach.3 -
Starting to get a bit antsy after 3 post race rest days, but I've scheduled some minor medical stuff for this week. MD says no running/cycling for a couple days around the test, so I just sit here, lol.3
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Trained Chest-
Bench press
Incline dumbbell
Incline fly
Decline dumbbell
Pec deck3
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