What Was Your Work Out Today?
Replies
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Managed to avoid the rain and was able to get in a 5 mile jog before lunch. 10’31”MI pace..3
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Stationary bike again, 16,347 meters, plus the pre-breakfast sun salutations, standing twists, hip mobility exercises and roll-outs like I've been doing recently.
Bike a little bit shorter time, so slipped into Z4 for about 30% of the time, around 9' of that 150bpm (which is roughly 75% reserve) and above.3 -
Had unintended exercise yesterday... went to the grocery store before work, got everything needed (and some things not), loaded the 6-7 bags of groceries into the car, turned the key and nothing happened... deader than a nail. Walked across the parking lot to the Autozone and the manager brought his jump-start device over to the car to try and start it... nothing (drained his device!)... 'probably the alternator' he says... dammit! Carried the groceries home (an exciting opportunity for 1.5 mile farmer's carry!), arranged for a tow truck, attended 2 meetings for work, walked back to the grocery store to meet the tow truck and then spent the rest of the day at the repair shop waiting on the car (not the alternator - the started had shorted out and took the battery with it). Oh, and got bored while waiting so I took a 40 minute walk around the area near the shop. Ended the day with just shy of 15,000 steps.4
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Did rowing interval today. Wanted to get in meters for the Holiday Challenge, but also wanted to do some harder work. Programmed in 5 intervals of 2K and 5 1K recoveries. Made it though only four hard and five easy intervals. 13K some meters.
Did burn around 1000 calories for the 70 minute workout.3 -
Super slow 30 min. zone 3 elliptical workout yesterday. I was tired, but I did it. Resting today. So far, so good. After a couple of weeks of alternating rest and workout days, I have not re-injured myself. Slow and steady....
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Rowing machine, 8,249 meters. Stayed in Z3, but just barely, despite experimenting in the last 1k piece with whether I could hold a split similar to those I'd targeted on the 2ks to stay Z3 (2:35-2:36), but do it at 16spm. Yes: 2:33.6, at 16.
I could do that for the whole set, but it wouldn't stay Z3, because more HR creep. Also, for the moment, I'm intentionally avoiding both types of fatigue, CV and muscular, because it's time for base work. Low spm at same splits are more muscle-fatiguing, so kind of dumb of me ATM. But sometimes I do dumb things for the entertainment value, I guess? 🤷♀️
FWIW, Concept 2 says today's overall pace, 2:35, at my DF, would've been good for 622 calories per hour . .. . if I weighed 175 pounds, the default weight. I don't, so their estimate for actual me would be 536 calories per hour. I didn't go for an hour, just 36:11.1 (ignoring row in/out and CD), so that'd be worth 323 calories for me, according to them. Garmin estimates 277 calories, but that includes the row in/out and CD, so that's for a total of 45:19 of activity. (Am I surprised they disagree? NopeNopeNope.)
It was an OK workout, but no matter how I look at, I earned maybe one slice of hearty bread, with a couple of tablespoons of peanut butter on it, or thereabouts. In both cases, I suspect that's probably gross calories rather than net. Good thing I mostly like doing this for other reasons, eh? 🤣2 -
dralicephd wrote: »Super slow 30 min. zone 3 elliptical workout yesterday. I was tired, but I did it. Resting today. So far, so good. After a couple of weeks of alternating rest and workout days, I have not re-injured myself. Slow and steady....
That's excellent, @dralicephd! Balancing that line between enough to be challenging - with a temptation to push that too hard - vs. the right amount to be injury avoiding, make steadier progress by skipping post-injury time off - that's hard, psychologically, and requires good self-monitoring. Nice work!3 -
Day 5 of EPIC II - full body workout. Kind of impressive that my heat rate got up to 128 with this workout since I don't typically go that high even on the treadmill.3
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Skipped the indoor ride in favor of a long outdoor walk with my dog and a shotgun.;) Put in several miles walking through brush and corn fields on a friend's farm. No pheasants today, but plenty of exercise and quality time spent with my dog.
Spin class tomorrow. 4 -
3 long days working.
137 minutes on my Elliptical for 9.1 miles today and going to head out Christmas shopping.3 -
Stationary bike, 16,497 pseudo meters, easy pace, barely even dipped into Z3 (55" out of a total of 44'57").
It's routinely surprising to me how little objective intensity difference there is (watts, say, or metered splits) between a lower zone and a higher zone, some days. Another way to put it: There can be a surprisingly small reasonably-well-metered difference in calories between a low-fatigue-cost workout, and a noticeably higher-fatigue-cost workout.
Rest day tomorrow, other than maybe some yoga/stretching or the like. I've been having a new persistent cramp-y feeling in a left inner thigh muscle, doing stuff I've long done. Bodies are weird.5 -
Spin class today. A fun 75 minute workout set up as a race format, designed to simulate parts of the Lake Placid bike course. 15 minute core routine followed.3
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My Elliptical 140 minutes for 9.15 miles.3
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I've been working out, just been too lazy to post here 😁
Anyway, this afternoon I went for a walk in the woods after buying a second hand Garmin Vivoactive 4 (my current one is on the fritz and I'll need a backup while it's being fixed, might take up to a month). It was already nearly 3PM when we started the walk, so we did 12.5km in 2hr25, quite a good pace and by the time we arrived back at the car it was dark.
My run yesterday wasn't great, so I did a run tonight, 6km in 42min50.
29000 steps today, not bad!3 -
5 minutes on 7.5 incline speed 3 on a treadmill. Get the heart moving.
Arms.
Cable Century set of tricep pull downs, then curls same machine. Did this twice no break in between other than having to stop in between reps to suck air.
French press ez bar, skull crushers, slow close grip presses. Three sets 20/20/ failure.
sitting half curls (half way up) with DB, 45 degree incline curl, standing modified curls lean front and back slightly. Three sets 20/20/20
Cable machine, reverse curl, close grip curl, wide arm curl, drag curl alternating with rope pull down, halfway to full ROM with focus on pronating the wrists, regula full ROM, close hand push up.
All 3 sets 20 reps, except the last exercise which was to failure.
This was at 7 am.
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Shopping with lots of walking the last two days... my wife is Mexican and its tamale season so we are also in the middle of prep for that... the next couple of days will be rather hectic around here.3
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I lifted on Friday, doing:
3 sets of 5, bench, 55 kgs
Deadlift, 1 set of 5, 120 kgs
Hangboard.
Yesterday, I did a 21 mile walk. My step count average has been over 21,000 a day for to the last few weeks.
Today, I played on my home climbing wall for an hour. I hadn't used it for a while, I was out of practice at it. My dynos were good, though.
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90 minutes super easy row -- 16500 meters. On my "long slow" day, I try to keep HR under 65% max. It averaged 65% but got up as high as 72%, but nearly all was under 70%. All unstrapped again on the rower (you sacrifice a bit of speed for working on form).4
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50 Jumping Jaxs
50 Skier
50 Fwd Jump Rope
45 Sec sprint (4 Inc / SEND IT for all)
25 Squat Press
50 Crunches
25 Renegade Row
45 Sec sprint
25 Box Jumps
Stair Circuit (Every/Other/Rt/Lt/Hop)
25 Frog Burps
45 Sec Sprint
25 4 Corner Lunges
50 Supine Bike
25 KBell Press
45 Sec Sprint
50 Flutter Kicks
25 Hand Release Push-ups
25 KBell Swing
45 Sec Sprint
Stair Circuit
50 Sit-ups
25 Devil Press
45 Sec Sprint
50 Half Jacks
25 Dbell Snatch
50 Fwd Jump Rope
700 Reps / 6 Sprint Sessions3 -
Ran a 5K during lunch break. Will play badminton in the evening3
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12562 meters rowing (an hour and five minutes). Did a better job today of not exceeding 70% of max HR. All unstrapped work again, working on form.3
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I go to the office less than once a week lately, but my commute seems to have issues half of the time. Today it took me 2hrs to get home instead of 45 minutes, so no strength training before dinner as intended.
Instead, a short but intense run after having given myself enough time to digest my dinner: 4km in 26min29, starting at 8kph and increasing by 0.5kph every 5 minutes. Z1 for 1%, Z2 for 16%, Z3 for 38%, Z4 for 40% and Z5 for 2%.
I don't often do cardio that intense, but a good way to let off some steam.3 -
Yesterday was my standard: 40 min. Elliptical, 35 min at zone 3, the rest below. No intervals this time, just keeping it steady to prevent injury.
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Shoulders.
side laterals, partial at the bottom, full, partial at the top. 4 sets 20/20/20
Incline around the world front focus SS with rear focus. 4 sets 20/20
Eye level bus drivers. 2 century sets
Cable giant set
Sede lateral, bent over rear delt, rear delt shoulder level, rear arching delt. 3 sets 20/20/20/20
Reverse grip barbell press. 4 sets 20 reps3 -
Rowing machine, 8,214 meters, 18spm, 2:35.0 pace, 77% Z3, the balance below.
This is the last few days of the Concept 2 Holiday Challenge, and I'm at 180,637 of the 200,000 meters I told myself I'd complete between Thanksgiving and Christmas Eve. That's about a day's worth of meters ahead of schedule, no more rest days prescheduled.
After the Challenge, my usual annual routine is to be out of patience with this unnatural consistency, then take a rebel few days to week or so and completely slack off. Soon enough, I'll start feeling so tense and grumpy that I realize I really must get into an active routine again in order to stay happy and even remotely semi-sane.
Oh, wait, I mean: After the Challenge, I have scheduled a vital annual formal full recovery week, before I recommit to training in preparation for Spring.
Heh.2 -
I go to the office less than once a week lately, but my commute seems to have issues half of the time. Today it took me 2hrs to get home instead of 45 minutes, so no strength training before dinner as intended.
Instead, a short but intense run after having given myself enough time to digest my dinner: 4km in 26min29, starting at 8kph and increasing by 0.5kph every 5 minutes. Z1 for 1%, Z2 for 16%, Z3 for 38%, Z4 for 40% and Z5 for 2%.
I don't often do cardio that intense, but a good way to let off some steam.
So true! For quite a while, my PR fasted 500m rower piece was one that happened when I was really, really mad at my oncologist. 🤣 It did help.4 -
My routine today was simple and a little random. I was more tired than usual but I feel it was an effective workout nonetheless.
Warmed up with a mile on the elliptical with some resistance, only takes a few minutes.
After that I stretched for about 10-15 minutes as usual.
The strength routine is as follows:
Seated Row 3x20
Assisted pull-ups 4x10
Assisted dips 3x8
Seated bicep curls 4x15
Weighted abdominal crunches 3x15
Push ups 4x10
Total time: 1 hour 45 minutes3 -
Gym workout today. Two trainers combined groups and set up 3 different circuits with one minute high intensity cardio intervals between each 12 minute round. Bunch of different movements: TRX rows, med ball crunches, mountain climbers on sliding pads, chest press while lying on BOSU, split squats, etc. Cardio options included treadmill, assault bike, elliptical, rower, sled, etc. First time I've pushed the sled in a while. It hasn't gotten any easier. 4
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Felt good today, so today's elliptical session was a little long with some intervals. 45 min. total: 28 min. Zone 3, 8 min. Zone 4, the rest Zone 2 or below.
The endorphins are lovely. Have a great day, everyone! 3 -
Back
Single arm row. 10 sets of ten each arm, no rest between.
Tbar row . 2 century sets.
Deadlifts 3 sets 30/30/30
Vbar pulldown. 3 drop sets. 10 reps, drop, 10 more reps. total of 4 drops each set.
DB shrug century set.
hypers. 3 sets 20/20/204
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