What Was Your Work Out Today?
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Bootcamp today, extra long and sucky in honor of a fallen brother who succumbed to COVID! F**K COVID.4
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Pool workout this morning. 2500yds. After 800 yds of warmup stuff, main sets were:
2 rounds done as 100 moderate, 50 fast, 100 moderate on 20 sec recovery
4 rounds done as 50 mod, 50 fast, 50 mod on 15R
4 rounds done as 25 mod, 50 fast, 25 mod on 10R
200 cool down2 -
MikePfirrman wrote: »MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.
Thanks, I did just go and do my thing (as quiet as possible). Their rules read something to the extent of, we can throw you out, if either intentionally or unintentionally, you bring any attention to yourself.
For instance, I have that crappy right knee where lunges aren't easy for me. So many times, I'll use a stairmaster, skipping steps on a higher clip rate. To me, that's a cooldown. But I get a lot of people staring at me.
I'm also dripping sweat (and wiping up as I go constantly), so that has a lot to do with it as well. And it's also embarrassing, but I don't really rest between lifts, except to thoroughly wipe and disinfect equipment. I suppose if I rested 10 minutes between sets, I would likely not sweat as much, but it would also take me 90 minutes longer to get in all the lifting that I do.
But I've been getting in heavier lifts that I just don't have the equipment at home to do with the leg press and the chest equipment (as well as shoulders and back), so it's been a nice change. I do one lift at home and one at the gym (just twice a week). I might add in a 3rd lifting day once my body acclimates completely to this routine. Likely do that one at home as well.
Got my 70 lb Kettlebell in this week. The 30 lb one at the gym seemed ridiculously light last night compared to my 53 lb one at home. My KBs, step and cardio equipment are better at home. But the machines are fantastic at the gym.
I belonged to Planet fitness about ten years ago. I have to believe that the intent of the policy is to let them manage and perhaps remove those who are discourteous and/or intimidating, since that would cause some members to leave the club. After all, its all about keeping members.
My guess is that you are a bit more concerned about your situation than some other folks would be. Since you're simply doing the work you need to do, and with good intentions, that should be ok with club members and the PT management.2 -
Once I got to the gym, it was push day, so heavy DB presses, moderate bench press, DB front/side/rear raises for my shoulders, and skullcrusher finisher.
Of course, it was a bit of exercise just to get TO the gym, as one of my son's guests parked in my driveway, blocking me in, so here I am at 5:30 in the morning going from one visiting teenager after another, waking them after they'd barely gotten an hour of sleep, and asking each in turn if it was their car blocking me in.0 -
50 minutes of rowing machine today (10K). A bit hot outside, creeping up near 100 again, but had the cooler right on me. So for Steady State, HR got a bit higher than I like 76% of HRR, not HR max, but I felt pretty solid the entire time. Pace was slower (2:33 or so @ 21 SPM/DF of 103), so kind of a weakish row, but considering the heat (and we have humidity right now too -- it was over 40% today -- add in the swamp cooler and it's more like 60%), I'm OK with it.
We only have humidity around 2 months out of the year, during Monsoon season. I realize, during that time, I don't miss humidity at all. You can have it.0 -
Yoga
Sun Salutations (10-30m)
Strength
GTGE10MOM
HSPU - 10x3r (30r)
Pull-up - 10x3r (30r)
Dip - 10x3r (30r)
Cossack Squat - 10x3r (30r)
Ab Wheel Rollout - 10x3r (30r)
Jumprope 10x100sk (1000sk)
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* 7k rowing bow in the quad, uneventfully, thankfully.
* Just over 5mi walk, right near 3.5mph again.
I wasn't feeling the walk at the start, went anyway, saw some fun things and ended up happy. Knees are cr*p, uncomfortable pretty consistently when walking, but saw my osteopath (manipulation specialist, not GP) for the first time in over a year (pandemic), which I'm hoping may help a little: Sacrum tends to get out of whack.Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).
That cycling can be habit forming.
Agreed. I do enjoy it, but realistically it's going to stay a side dish not a main meal, as long as I'm able to row. I am a rower. I like to ride my bike. Kind of identity vs. good pastime. 😉1 -
pulled my glute during my warm up so went light on the thrusts and hamstrings but got the quad work done!2
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This morning a 7 1/2 mile walk
Evening ab exercises and upper body exercises.2 -
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A cardio intensive bootcamp workout. Evening got to get some abs workout for a challenge and badminton practice for a tournament...2
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Easy 6 mile run (recovery power zone 1) this morning and an easy 40 mins indoor cycle on Zwift. A really good day all round.3
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yoga...
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Increasing training stress over the next 6-7 weeks during the last build block. Increasing run volume and doing some speed work during this time.
Today's run was a 72 minute Fartlek progression. 10min warmup jog, then increasing rounds of X minutes @threshold with 1minute ez pace recovery between rounds. Progression was 2x's @ 3min "on":1min "off" , 2@ 4:1; 2@ 5:1; 2@ 6:1, 1@ 8:1; 10 minute cooldown.
Tried to negative split the second half intervals, so this was a challenging run.
Bike and swim tomorrow.
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I just started swimming a few weeks ago. While I don't have everything down as far as proper form yet, so I'm slow, but enjoying every minute. I swam 30 laps today (I count a lap as one way). I mix it up between using the float board and crawl and freestyle strokes. It takes me about 50 minutes. Improving every time. Woohoo!2
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Super easy day. 6K on the rowing machine. Easy-ish paced. Have golf league tonight if it doesn't rain and I've been horrid the last couple of weeks. I'm partnered up as a sub with my daughter's partner, who is like a 4 handicap (legit, though 99% of the people in the league cheat like no tomorrow!).
Hoping I can get back to mid 40s for 9 holes, which for me, is good for now. Last week I shot like a 56. Nothing worked. Driving, fairway irons, chipping, putting -- it was all pretty much consistently bad!1 -
I just started swimming a few weeks ago. While I don't have everything down as far as proper form yet, so I'm slow, but enjoying every minute. I swam 30 laps today (I count a lap as one way). I mix it up between using the float board and crawl and freestyle strokes. It takes me about 50 minutes. Improving every time. Woohoo!
That's terrific! Swimming is a great total body workout.
Working on proper form first is a smart way to do it. Speed and endurance will come as your form improves.
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23.7 mile easy pace bike ride, paved trails and a little bit of road.1
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Tuesday
I worked until 3.30 a.m. due to a slightly bonkers work deadline. I managed a 10 mile walk after dinner, so it wasn't a complete write off for exercise
Wednesday
I lifted over lunch, doing:
Overhead press, 35 kgs, 3 sets of 5
Bench, 2 sets of 5 and 1 of 10, 55 kgs
Thursday
My first work meeting was at 7.30 a.m.; I finished at around 8 p.m.. So I left it too late to go to a climbing gym. So I had a climb on my garden wall. It was my first time on it for ages. It was good fun, I managed an hour. (The woody is more intense than gyms, to long sessions are harder to achieve.) It took a while to get used to it, but once I was warmed up I was in OK form.1 -
Yoga
Sun Salutations (10-30m)
Strength: Static Holds
Hollow Body - 60-48-36-24-12s (3m)
Handstand Wall - 60-48-36-24-12s (3m)
Hang - 60-48-36-24-12s (3m)
Dip - 60-48-36-24-12s (3m)
Jumprope 100-200-300-400-500sk (1500sk)
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Morning run - just over 4 miles. Abs workout in the evening.1
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I am going paddleboarding in just a few minutes. I will either have the time of my life or die. Pretty sure it'll be the former :P4
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Yesterday: 1hr on the bike trainer - Cadence ladders and some simple endurance. Swim was 2600yds, including 4 x500's.
Today: Perfect conditions for the long ride. Sunny and low humidity. Four of us went out for 3:45:00 (55miles) doing the "Three Dam Tour" of local reservoirs. Plenty of climbing on the way out, but fast conditions on the return ride. Followed the ride with a 30 minute run.
This is Saville Dam.
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6.9k rowing the quad with a fun line-up: A former Big 10 champion rower in stroke, a recent-graduate former collegiate varsity coxswain who's a great rower in 2 seat, my rowing buddy J. in 3 seat, and me in bow.
It was really too steamy for high intensity (close to 90% humidity first thing); despite that, we did some intervals, 7.5 x (10 hard strokes, 10 moderate strokes), in honor of J.'s 75th birthday today, then went out for brunch and beer to celebrate.1 -
2.5 hours kayaking. 3 miles upstream and 3 miles downstream. 💪🚣🌳🗻🙂2
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Yep. Time of my life. Good workout but also must fun I've had doing anything except maybe horseback riding and it's close.1
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CycleMomOf3 wrote: »2.5 hours kayaking. 3 miles upstream and 3 miles downstream. 💪🚣🌳🗻🙂
Human powered boats are good. Really good. I might be prejudiced. 😉1 -
I lifted, doing:
15 minutes jump rope as a warm-up. I find this hard work.
Hangboarding.
Squat, 3 sets of 5, 85 kgs
Deadlift, 2 sets of 7, 110 kgs.2 -
Quick spin
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