What Was Your Work Out Today?

Lietchi

Intended to do strength training today, but want feeling it. So I did some fairly leisurely rowing (3584m in 20min) and then a short walk on the treadmill.

LazyBlondeChef

Day 42 of EPIC I - dumbbell capped shoulders & core strength workout

JDMac82

🦾 Blaster, Oh BLASTER! 🦾

3 x 21
Dbell Bicep Curls
Dbell Overhead Press
Iso Rev Grip Extensions
Bicep Curls
Hammer Curls
Tricep Exts
Tricep V Bar Press
Rev Grip Bicep Curls
Tricep Overhead Extensions
Rope Curls
Resistance Band Exts
Resistance Band Curls

756 Total Reps

MikePfirrman

Very easy one hour of cardio -- first 30 on the LateralX and then 30 on the Assault Bike. All around 60 to 65% max HR.

DisneyBound22

One hour pulling out the plants from the garden and flower bed. I am so feeling it now. But all movement is good movement.

AnnPT77

Today, about half an hour stationary bike . . . that's probably a sign that I'm starting to resign myself to the oncoming cold season, though I do hope to row tomorrow morning.

Yesterday, another one of those non-workout workouts: I spent two hours or so with fellow rowing club members scrubbing out the rowing barge and putting it away on land for the Winter. The photo below is part of the group at work, with only me recognizable in the photo since I didn't ask others if I could post. (I'm the frizzy-haired one in the oversized gray jacket, of course.)

The whole thing is about 6 feet or so wide, 50 or so feet long. It's actually 4 separable sections bolted together. While some of us scrubbed it out, the university women's varsity team's boatman took off the bolts/plates and tied the sections together with webbing straps. Then it was towed with a small outboard-powered launch down to the public boat ramp. There, it was winched up 2 sections at a time onto a good-sized boat trailer. The trailer was driven to a landing spot on sheets of wood behind the women's boathouse, where we group-lifted one section at a time to it off the trailer, then tip it over upside down (controlling the drop by holding straps as it rotated), and setting each section on cement blocks so oarlocks were off the ground. Four sections flipped onto blocks, and we were done. It was clearly not a workout, but fairly active: I have slightly sore muscles from some efforts with body parts I don't usually stress. 😉

Did I mention that it was a beautiful, calm Fall evening on the river? It was.

JDMac82

45 mins run

J72FIT

7-8 am:
Warm-Up
Elliptical - 1mile (8m)

Strength: E5-10MOM
HSPU - 6-3-3-3-3r (0r)
Pull-up - 12-6-6r (24r)
Dip - 12-6-6r (24r)
Row - 3x6r (18r)
Russian Pushup - 3x6r (18r)
*No HSPU, hurt my back the night before…

JDMac82

2nd workout for the day

100 Fwd Jump Rope
30 Choppers each side
30 Sec High Knees Jump Rope
30 Banded Crunches Standings (Facing band & Band over Head)
30 Sec Fast Jump Rope
3 x 30
Seated Calf Raises
Land Mine Squats
3 x 15 each leg
Box Step Ups
3 x 20
Standing Calf Raises
3 x 15
Smith Machine Straight Leg Deadlift
3 x 10
Iso Dbell Iso Straight Leg Deadlift
Stretching

480 Total Reps

MikePfirrman

Supersets in my garage lifting gym for 30 minutes (8 sets of shoulders, chest, legs -- all compound movements), then 10 X 90 second sprints/60 seconds rest on the Assault Bike. Good for around 825 calories in an hour.

I usually try to hit 90% on nearly every sprint and then exceed in the last few. Just didn't have it today. Hit like 88% on first 8 and then barely 90% and 89% on last two. Couldn't push through any more pain than that. Still, all in all, a solid workout.

Ann -- I know that you miss OTW rowing every year. I'm sorry that's come to an end this year for you!

nossmf

Leg Day!

Squats, SLDL, hack squats, leg extensions/curls, calf raises

AnnPT77

There was rowing this morning, but I volunteered to cox the quad, so I was just sitting still fiddling with steering lines, wearing extra layers against the just-above-freezing air temp.

Back at home, I did 3 x 2K on, 2' off on the rowing machine. Unlike Mike's 2K repeats usually are, these were moderate intensity (though my HR reading from my chest belt + tracker looked whacky - I think I need some updated hardware).

I do think my HR got higher than I'd like to see on pieces that slow (I was trying to hold around 2:30, hit each someplace in the 2:29.X area, at spm in the lower 20s) . . . but not nearly as high a HR as the device claimed (161, which is the top end of Z4 - didn't have those feelz at all, probably actually somewhere in 140s, bottom of Z4, in 2nd & 3rd pieces).

In the "off" bits, I row out for a few strokes, drink some water (and in this instance coffee!), then row easy for the rest of the 2' off: Usually well over half the 2' is rowed, just easy pace, and the last one is rowed out fully at easy pace as CD.

For amusement value: Concept 2's calorie estimate (for the 2k parts only) was 286 (weight adjusted), Garmin's (which included the "off" parts (646m) and the HR weirdness) was 250. 🤷‍♀️ Close enough not to care, for me.

Lietchi

I did strength training today, despite not really feeling in the mood for it 😛

3 sets landmine squats
2 sets barbell bench press
2 sets cable row
2 sets barbell shoulder press
2 sets cable pull-down
1 set box squats
1 set barbell biceps curl

caseylizbeth

20 minutes on the elliptical, 20 minutes on the stairclimber (I climbed 50 floors!), and then about 30 minutes of strength training, focusing mostly on arms/back/abs.

yukfoo

Biceps and molars day...

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UberAya

A lighter day on the elliptical. Heckin sore today!

LazyBlondeChef

Light treadmill ... only 23 minutes. Unfortunately, my knees continue to bother me so I have to go light at the moment.

JDMac82

Workout 3

60 min's hiking 40#

AnnPT77

Cold - near freezing - again, frost on the ground and dock, but nice flat water and some sunshine, so rowed bow in the double again, just under 7k.

caseylizbeth

I don't go to the gym on the weekends, but I did enjoy a 3 mile hike with my mom.

Lietchi

A 5km run today in 34min39 - started at 8kph increasing gradually to 10kph. I've really been making progress with increasing my running speed lately: ever since my outdoor runs on holiday where I realised I can run faster than I think, I've been pushing myself more.

drmwc

On Thursday, I went for a climb. I got a bit carried away, and lasted 2.5 hours, getting super pumped by the end.

On Friday, I tried the active recovery thing by going for a walk. I got a but carried away, and managed 25,000 steps on a workday.

Today, a friend asked if I fancied kayaking on the Thames. We got a bit carried away, and went from Vauxhall to just before Richmond and back, which is many miles. We starred at 11 am, paused at 3 for lunch; paused at 8 to watch fireworks; and finished at about 9.30 pm .

I believe the total distance on the water was about 15 miles. We ended up with 5 people and 3 boats, so would periodically swap over. One canoe was very small, and only one person fitted in it. So, generally, when I paddled I towed someone sitting in top of the small boat. My total step count for the day was 35,000, so it was definitely non-lazy.

swimmom_1

I did my usual Elliptical but did more time than what I've been doing (2.5 hours). Did 3 hours 10 minutes today. It came to 15 miles. I was watching a movie part ways through then started the next of the series and figured I would finish it. Hoping to drop tomorrow into the 170's.

JDMac82

30 mins running, flush the legs

Lietchi

A short easy run this morning - 4km in 30 minutes - to burn some calories before a lunch with my parents at a restaurant. 9000 steps by noon, not bad 🙂
I'll probably take a walk with my parents after lunch, but that'll be slow going as usual (my mom gets out of breath very easily), usually 5-6000 steps.

CoffeeNstilettos

A 2 hour hike.

MikePfirrman

Super easy one hour of cardio.

JDMac82

Chores around the House

3 hrs

MikePfirrman

One hour of rowing and the finger felt OK. Bought this thing that basically goes around the finger and protects it.

Rowed 11K meters, pretty slow, but averaged right around 68 or 69% HRM for the hour. Roughly 750 calories.

Lietchi

Short strength training today:
Barbell bench press
Shoulder press
Step-ups
Assisted pull-ups
Not really feeling very motivated for my strength training lately.