What Was Your Work Out Today?
Replies
-
Pull Day 1
Single arm row.
3 drop sets
Each set 20/12/7
Barbell row drop set
4 sets. 10/10/10 slow
Lat pulldown V bar ascending, then drop sets.
4 sets. Ascending 10/10/10, descending, all to failure.
rear delt machine
Partials at the top, full ROM, partials at the bottom.
3 sets 20/20/20
Barbell shrugs.
3 sets 50/50/50
Poor man's DB preacher curls ascending and descending.
3 sets, ascending 15/15/15. Descending to failure.
Cable rope curls drop set.
4 sets. 30 reps with 3 drops each set.
2 -
Merely 2 x (2k on, 2' off/CD) rowing machine, for 4500 meters total.
That was all I could fit in: I had an . . . interesting? . . . day, involving fun things like fasted blood tests, and unplanned/unexpected rental car (not a crash, some electricals on the normal car went kerflooie), and more.
Since it was shorter, I thought I might as we'll push a little, though not to max. 2:27.1 at 25 spm, 2:21.0 at 24 spm, on the 2k pieces. 44% of the short workout was Z4, topping out at 161, which is around 85% reserve. Around 5 minutes steady toward the end of the second piece was above my 220-age estimated HR (154). 😆 It felt OK, especially given that I've been doing entirely base workouts for a while.
Finished just barely in time to rush over & pick up friends from the airport shuttle, as I'd offered to do.MikePfirrman wrote: »An hour on the rowing machine (I know, what a shock!
). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.
I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.
Roughly 700 some calories for the hour.
@MikePfirrman, without my intending to be pushy, have you ever experimented with that drill I do sometimes, working for max meters per stroke? (I'd do it at normal DF, but up a little would be OK.) I'm asking because IMO it's useful, and IMO pairs really well with feet-out (unstrapped) rowing. The monitor isn't really set up for it: I usually just count strokes in my head in groups of 10, from 10 to 1 then start over, watching the meters roll down on the monitor to get a rough idea how I'm doing. Among other things, I think it's a good way to experiment with some of the low cost tricks to improve split (like fast hands or heels first) and see the result quickly, as well as having a power/patience focus.
I used to watch more with ErgData on that type of stuff and I do find it useful. I haven't done this recently just because I'm not as strong right now and I'm also afraid I'd start resorting back to old bad habits. But the idea of doing it unstrapped might prevent that.
The straw that broke the camel's back (and mine, LOL) was a timed row like this. Back a few years ago, we had a timed 5K @ 18 SPM and I was trying to break 20 minutes. I didn't by the way (though I did average 2:04 pace). But that's when I really screwed up my disc. With my cruddy right knee, I'm sure I was using way too much of my upper body strength and not enough leg/hip drive looking back on that.
I'm still, because I'm unsure of my form at times, a little leery of also doing harder strokes unstrapped. I just fell off the rower two days ago when I was stupid and did the 5K (was supposed to be 10K but I stopped after 5K) timed piece, stopped and reset for 2K X 2. On the first 2K, thought I'd go unstrapped and the sweat on my hands caused the handle to slip out and I fell backward onto the concrete! Not fun and the first time I'd ever done that. I'm pretty decent about not letting back momentum now slide me off but the handle coming out of my hand made me lose the balance. Luckily wasn't too bad. Wife called me an idiot but she had good reason 3 -
Morning bootcamp, lunch 5K run and evening badminton...1
-
Elliptical 240 minutes for 16.25 miles2
-
Another hour row. Again shooting for just a couple of things -- work on form (unstrapped) and have a consistent stroke throughout while not letting HR drift too high. Well, got two out of three, LOL. HR drifted up to nearly 78% of max at the end. Not too bad but higher than I like on steady state days.
Pace was consistent around 2:30 @ 20 SPM (strokes per minute) the entire row. So much so that I got about as close to an "OCD" row as I'll likely get. That's where all your splits are identical, your Stroke Rate is the same for every split and the meters all are identical for every split. All were within around 2 meters +/- for every split (12 minute splits for an hour row). 12,002 meters.
Drag factor around 119. Will likely have to lower SR or DF on next attempt to try to keep HR between 65% and 70% max (ideal for me for "easy" days). This was too hard because I have a legit hard day tomorrow.
But this was encouraging for me. More consistent stroke, maintained for an hour without breaking form too much, at a higher Drag Factor.2 -
Keep on Keepin' on....
Started with a 15 min. elliptical jaunt in mostly HR Zone 3 (I enjoy that pace) followed by a continuation of my "ease into strength training" routine: incline pushups, bent-over dumbbell rows, planks, boat pose, supermans.
I'm happy that my shoulder and quad both have been feeling good! As much as that makes me want to jump forward and do more, I'm not going to do it. Slow and steady....2 -
Did a bit of plan-rearranging today so I could fit in some of the workout(s) I missed out on yesterday because of having an unexpectedly weird day. Today would normally be a bike/core day, but nope.
2k+2' CD on the rowing machine, for a total of 2351m at pretty-easy 2:33 pace/23spm. 90% Z3. Inspired by Mike, I did this piece feet out (my term for what he describes as unstrapped).
Little over half an hour strength training (dumbbell supersets).
10k+3' CD stationary bike, for a total of 11,068m, about half Z3, rest below.
In the dumbbell routine, everything's at 3 sets now, and most things have started increasing reps or weight. Usual pattern is to go up in reps, eventually increase weight but drop reps back some again, after which start to go up in reps again at the new weight. Each off-season, when I start up strength training again, I'm fairly cautious because of imbalances and some pre-existing joint problems, so I'm adjusting based on feel. If a joint feels unstable somewhere in a movement, but I want to increase challenge, I'd prefer to increase reps until the joint feels stable-ish at that weight. I don't normally post details, because what I'm doing is idiosyncratic and not a sensible/good model for anyone else, to say the least.
Planning some tweaks to my usual schedule on Friday and Saturday, too, so I get a 3rd strength workout in with adequate recovery.2 -
Legs today but I barely feel sore. Makes me wonder if I am not working hard enough!1
-
PPL 3
legs.
This one was rough, had to do a couple substitutions.
Leg extension machine.
10 count positive, 10 count hold, 10 count negative
4 sets 20/20/20/20
Split squat... I couldn't do this with weight. My knees sounded like bubble paper.
3 sets 20/20/20/ each leg
Leg press 3 way, feet together, toes out, regular.
4 sets 30/30/30/30
Lying leg lifts toes out (calves flexed), regular, stiff leg raises
4 sets 20/20/20/30
Calf machine
Rest pause century set
initial 15 reps, pause failure ect.
1 -
Each off-season, when I start up strength training again, I'm fairly cautious because of imbalances and some pre-existing joint problems, so I'm adjusting based on feel. If a joint feels unstable somewhere in a movement, but I want to increase challenge, I'd prefer to increase reps until the joint feels stable-ish at that weight. I don't normally post details, because what I'm doing is idiosyncratic and not a sensible/good model for anyone else, to say the least.
As someone with a previously dislocated shoulder, I appreciate seeing how others are dealing with joint issues. I like the idea of increasing reps first before increasing weight. Seems like a good strategy to prevent injury. So... thanks.
2 -
Yesterday was my strength training routine, which is currently only upper body due to a muscle pull in my quad in November. I had the thought, "Am I ready to start adding some lower body stuff?" Got my answer from the elliptical today: Nope. Not ready.
I did 45 min. at a relatively slow pace, with about 33 min. in HR Zone 3, the rest in Zone 2. It felt good, but when I was done I definitely felt a little "jelly legged" in the quads. I think that's my quads telling me that, at this point in time, the elliptical is enough strength training in the legs for me. I'll get there eventually. Slow and steady....1 -
@AnnPT77 - I'm in adjustment mode 24/7, seven days a week . It's one thing I'm proud of. I'm not as stubborn or as stupid as I used to be.
Today was the prime example of that. I had a rigid workout planned -- four sets of shoulders, legs, chest in the AM, 8 X 500m sprints on the rower at lunch and then 4 more weight sets in the PM (I work from home and I work in 50 minute work blocks, so doing supersets on my breaks works out well for me).
I did four supersets in the AM, did my rowing warmup and only had four sprints in me. Started out too fast with little rest and just died. My legs were done. So I just finished up with a 2K easy unstrapped cool down. And I might not even do the other four sets this afternoon.
I'm trying to stick to my schedule this year -- 6 cardio workouts a week plus two (maybe build up to three) weight sessions per week. But if I'm tired or don't have much left in me, I'm also being kind to myself and allowing myself to cut it short.3 -
33' yoga/stretch foam roll before breakfast.
6729m machine rowing, 3 x (2k on 2' off/CD) as usual. Decided to push a little harder midway through 2nd 2k, ended up with 2k pieces at 2:33.7/21spm, 2:30.8/20spm, 2:25.0/21spm. Still sub-max, ended kind of high moderate?, 5:15 at Z4 in the last piece, 19:40 Z3 (over half the workout), remainder below. Peak at 155bpm. Mostly focusing on relaxing unneeded muscles, heels down first, keep the arms cables while the legs work (no elbow bend).
17' core exercises.
Haven't decided whether to double up strength & core tomorrow to end the week with 3 of each, or skip core and just do the rescheduled strength, after having so little workout time Wednesday.
Kind of struggling - an annual recurring event! - with the Winter workout routine. I just keep telling myself "this is not a choice, this is a thing I do", but that's marginally effective. There's another Concept 2 Challenge on in January, and I'm signed up, but it's a wonky format for me, so not very motivating. I may slack off in February for a while, to whack myself over the head with the reminder that I quickly feel crummy if I don't do workouts - cardio especially.
@dralicephd, I hear what you're saying. I've learned that there's only so much, and certain kinds, of additional leg stress I can fit into a schedule that's focused on rowing with a dash of cycling, for me as an aging woman with fairly trashed knees already.
Rowing/cycling is enough to keep the relevant muscle groups in reasonable condition (according to my needs/preferences, which are definitely sub-elite). I try to do some things in Winter that give a bit of work to lower posterior chain (deadlift, leg curl to bridge on exercise ball, some kettlebell things sometimes . . . .), since those muscle groups are a relatively underutilized in row/cycle. I don't usually try to add anything quad focused, because it screws up recovery more than it helps my aims, unless I'm super careful.
There's some adequate-ish balance of challenge, recovery, injury avoidance, fun, muscle-group balance, etc., in there somewhere, given the time I'm willing to put in . . . I keep looking for it. 😉
@MikePfirrman: Yes, the so-seductive fly and die, a machine rowing classic. Feels good, for a while. 😆 At least it was 'only' a workout, not a race piece? 😉
My first coach put a lot of emphasis on personalized target splits for everything. (Advice I admit I now largely ignore, since I'm noodling at easy paces more than training these days.) I think that, as a collegiate coach, that that split-focused, testing-focused approach was helpful on the psychological side with the younger rowers, as well as for framing training. They weren't easy splits (except on intentionally easy base paces), but at least it tended to avoid fly & die (discouraging in that age group) . . . or clearly let the rower know that's what they'd done when going out harder than recommended.
So seductive, going out hard. Good plan, to back it off when it's not going as one would wish. 👍2 -
First week of winter warrior challenge done. Completed fairly short outdoor walks or runs each day. 20 miles total. Not a daunting effort, mostly just gaining the discipline to get out there even when cold, dark or rainy.
Gym session this am. Lots of stability and balance work while moving weights. Also continuing basic TGU's (very light weight) since my trainer is driving home the point that posture is key, especially as weight increases. Cold here today, 15 degrees, so will head out later for a few miles of run/walk on a snowy trail.
2 -
100 Fwd Jump Rope
15 Pull-ups
15 Dbell Snatch
50 Knee Tucks
30 Hand Release Push-ups
40 Leg Raises
12/8/4
Shrugs
Dbell Mil Press
Front
Monkey Row
Wide Grip Rear Delt
Iso Landmine Press
Rev Grip Press
Lateral Raises
Dbell Rear Delt
Rope to Face
Upright Row
Mil Press
Colt 45
Situps/ Rev Crunches/ Jack Knifes/ Choppers Hi & Low/ Obliques/ Flutter/ Crunches
988 total reps2 -
Rest day, so no workout to report today (unless you count cleaning and taking down Christmas decorations).I try to do some things in Winter that give a bit of work to lower posterior chain (deadlift, leg curl to bridge on exercise ball, some kettlebell things sometimes . . . .), since those muscle groups are a relatively underutilized in row/cycle. I don't usually try to add anything quad focused, because it screws up recovery more than it helps my aims, unless I'm super careful.
This is where my thoughts were going also. I've been thinking about trying (gently!) some hamstring/glut stuff and see if I can get some lower body training in without putting too much stress on the quads. I will just have to see how it goes.
2 -
Little over half an hour of yoga/stretch/foam roll before breakfast.
Evening, with only brief breaks between:
5792m stationary bike.
34' dumbbell supersets.
5872m stationary bike.
16' core exercises.
Thus ending the week with all the planned workouts fit in, despite Weird Wednesday.
Both bike pieces moderate, mid Z3 & below . . . not much time for HR drift in pieces that short. 😆
Regular rest day tomorrow, might do the morning yoga etc.2 -
We had a group of ten trail runners doing loops around a local reservoir this morning. It was raining lightly during the run. Terrain was mostly packed snow, but there were also some icy spots, so trail shoes and spikes were standard wear.
I planned on running a single loop, but got talked into doing 2 loops for 6.8 miles. Two women in the group were planning to cover a full 26.2 over the snow. I said "No Thanks" to their generous offer.
3 -
100 Jumping Jaxs
50 Jack Knifes
50 Knee Tucks
50 Crunches
12/8/4
Landmine Curls
Iso Landmine Press
Rope Exts back to Stack
Hammer Curls
Crushers
Preacher Curls
Seated Rope Curls (low pulley)
Kickbacks
Dbell Curls
Overhead Dbell Ext
KBell Curls
KBell Exts
Colt 45
Situps/ Flutter/ Obliques/ Hi Choppers/ Hip Lifts/ Leg Tucks/ Twists/ Low Choppers/
988 Total Reps2 -
~10 min. on elliptical to warm up then I mixed up the strength training today (again, my routine is minimal to prevent repeating injuries). We'll see how this works for me.
incline pushups (increased reps)
dumbbell rows (increased reps)
bridges on a ball
crunches with a ball
I just want to say that I'm so happy with my current ability to consistently do any sort of pushups. There was a time that even the physical therapist gave up on my ability to do those. Apparently, I just needed 3 months of elliptical workouts to get the joint stabilized enough to do them. Exercise! It works!
3 -
244 minutes on my Elliptical for 17.1 miles.2
-
Lots of yard work today so only an easy hour on the rower.3
-
I spent the weekend caving in Wales. It was good fun. There was a lot of climbing, and a 80m squeeze which felt longer. A bit of the squeeze was along a small stream. The trick, if you feel stuck, seems to be to exhale and relax, then you can slither a bit further. I was good at the climbing bits. (A couple of people needed ropes for one of the harder ones, I opted to go without which seemed fine.)
Both trips were to Ogof Ffynnon Ddu, were there was a rescue last year. The guy has a broken leg, and the nearest exit was through the 80m squeeze. There is no way you get a stretcher down there, so the rescuers has to go the long way around. The rescue took 300 volunteers nearly 60 hours (https://www.independent.co.uk/news/u...-b1954908.html).3 -
Push 2
DB flat bench
5 sets in total
12 reps +2 drops, 3 sets
2 more sets with 30 reps each
Machine fly ascending and descending. Seat up all the way and leaned back to partially mimic decline.
3 sets, 10 reps, go up, failure, repeat X3
On the descent to failure X3
Partial DB fly, small incline SS with wide arm push up.
3 sets. 20/failure
Partial DB side lateral.
3 sets + 3 drops increasing weight each drop.
30 reps initial, failure each drop.
Bus driver SS with front raises and front press.
3 sets 20/20/20
Rope extension, partial bottom, partial top, full ROM.
4 sets all movements 30 reps.
Close grip bench.
3 sets.
20 reps + 2 drops each set.
3 -
Day 10 of WW challenge was cold and lunch time was short, so only a mile walk outside.
I did resume indoor cycling workouts in the pain cave. Started with a combo of high cadence work and sweet spot intervals. 20 minutes of warmup power outputs, then cadence work of 4 x (2min @110rpms/2min ez spin) then 5 min endurance pace, then Sweet Spot power of 2 x(5min @ 200watts/3min 126watts) then more endurance pace and cool down. 68 minutes total.4 -
I'm a bit sore from the added strength training I did yesterday, so I went slow with cardio today. I did about 30-35 minutes, keeping it in HR Zone 2 the whole time.3
-
Did an hour on the rower yesterday. My Achilles was hurting after Sunday so I tried something different. If you haven't used a rowing machine, this won't sound easy to understand, but I have a tendency to overextend/reach at the catch. You can start working into bad habits on the rower without knowing it. So, wanting to work on that, I found a tip where they said to wrap a bungee cord around the rail of the rower so that you can't let your knees past your ankles (your knees/lower legs should be at a 90 degree angle at the catch, no further). Also did some "pick drills" -- breaking down the leg drive, body swing and arm pull into separate parts.
Rate suffered (around 2:40 for the hour) but the bonus was HR stayed in the 120s the entire time (around 60% to 65% max HR), which is right where I like it, ideally, when I do a steady state piece.
Also, no achilles pain today or yesterday and I felt a lot more refreshed after the workout than tired.4 -
Leg day! Crushed it and paying for it now haha3
-
Started doing push-ups at the office every M-W-F at 9:00 and 3:00.
The goal is to do as many as you can in 60 seconds...Then get back to work.
It gets the blood pumping and is not very "office-disruptive"3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions