What Was Your Work Out Today?
Replies
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Back to boring
: 45 min. elliptical; about 2.5 miles; about half of the time in HR Zone 3, with a small dip into Zone 4 at the end when I pushed the pace a bit. 4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️2 -
On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
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On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
I love the photos. I saw a gnome village in someone's front garden when I was walking a few weeks ago and every time that I've been that way again, the gnomes have all been re-arranged and are doing different things. It always make me smile 😃
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I saw my physio this morning and he did his thing so I felt good going to train. It's a national holiday so I had to exercise at noon because that was the last class of the day. For once I took the warm up very seriously.
We did 1000m row with a 5 minute time cap. I finished in 4:28, which is reasonable for someone who rows once every 2 months or so. It was also only 16 seconds faster than the 1000m ski I did last Monday at a moderate pace so I've got some work to do...
After that we went straight into 3 sets of 10 pull ups (ring rows for me), 15 burpees over the bar (box push ups for me, physio's orders) and 20 front squats at max. 50/35kg. I did 25kg. It was all very reasonable.
We finished off with a 5 min core amrap of 20 alternating v-ups and 20 russian twists.
I feel pretty good about my pacing and I tried my best to take it easy so I'm happy.4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️
@Bodensita -Thanks for the kind words. I'll get better, but the timing of this wasn't good. I agree, swimming is great as a recovery toll and fitness builder. I particularly enjoy open water swimming this time of year.
@drmwc - Great pictures as usual. Loved the gnomes.4 -
Another neighborhood "hike" with the kid. About an hour; 3.7 miles, about 40 min. in Zone 2 or below, and about 20 min in Zone 3 and 4 (uphill parts and the part where the kid had to hurry back for the bathroom
). 4 -
Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).7 -
Well I've not done much for a few days due to not feeling great but suddenly got the urge to go for a walk this evening for about 50 mins.
I love walking at this time of the day when there's not much traffic about.
Hopefully that will be me back in the swing of things now.
I hate the feeling of beginning to lose my fitness level.
I have been reading all your posts and they helped to inspire me too 👍😀5 -
Around 95 today at lunch. Might just be my last day rowing on my deck at lunch. Supposed to hit 110 by week's end. Did 30 minutes @ 2:24 pace. Felt easy but HR creeped up as it was so hot.
Finished with 30 minutes inside the A/C on the LateralX.5 -
I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!5 -
Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).
Nice work! That's a LOT of iron to move!3 -
All of my usual morning rowing group was absent today for various reasons, so I decided to go see how the river looked.
(Usually, when I start rowing a single each season, I start in a wider/more stable recreational single for a row or two to get that feel back, before going to my racing single. However, I'm not carrying the club's rec singles by myself. They only weigh around 40 pounds or so, about like some of my canoes and kayak, but they're much longer - 20'+ - and more awkward, plus someone else owns them, which makes me 😬. I can solo carry my racing single (around 31 pounds, 26' long), although there's clumsy relearning of how every season. 🙄). In general, I don't love being out on the river all by myself - no one else out - from a safety standpoint, either. 🤷♀️
Today, the wind was from the South (mostly crosswise of the river's direction where we row), so the water was completely flat; and there was an even overcast, so no weird shadow/glare effects to complicate matters while traveling backwards. That's about the lowest-risk conditions I'll ever get! So I got out the single, rowed the usual 7k-ish route, though at quite a slow, risk-averse pace!
Other than scratching up the back of my right hand, it went just fine. (In sculling, i.e., two oars per person, the hands cross over each other mid-stroke, left atop right. Very short fingernails on the left hand are a scratch-avoidance strategy. A couple of mine were a little long . . . .).
Tonight, I was back helping with the learn-to-row class, but it was the smaller class, so I did little but sit on the dock, doing some stretches, until it was time to help with landings, boat/oar carrying, and the duck fence. (Not a bad way to spend a pleasant summer evening . . . !)
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I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!
@joans1976, you're trying new (or nearly new) things, and pushing yourself a bit: That's pretty darned amazing in itself. Nice work!4 -
A 65 minute walk in the glorious sunshine 🌞 at an average speed of 5.2kmph.
5 mins in fat burn.
44 mins cardio.
15 mins peak(going up the hills!).4 -
Pull Day in the iron room... pullups, lots of rows, farmer's carries, curls5
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Oly class today. We're at the start of a new program so it's pretty light. Today was a 12 min emom (every minute on the minute) of a high snatch pull and a power snatch. The first 4 min at 60%, the next 4 at 70% and the final 4 at 75%. It got me feeling like my 1RM might be outdated already as it all felt quite light. I'm no longer scared of snatching in the 30kgs.
Then we had 15 min to find a heavy double high hang squat clean. We rarely do cleans anymore and the only day I can make it to oly class is tuesday, which is snatch day. So I kinda forgot what my 1RM was and had it in my head that it was 60kg. No idea whose 1RM I memorised but it definitely wasn't mine. When I got a heavy double at 45kg, I was a little disappointed that it wasn't closer to the 60kg... until it hit me that my 1RM clean was only 47,5kg 😂 now this is an old number from february I think so it's unsurprising it's outdated but the look on my face when I realised I'd fooled myself into not being intimidated by high hang cleaning 45 kg must've been a sight.
Surprisingly, I don't feel tired. I usually do. I've been thinking about my exercise in terms of light/medium/high intensity and was worried I might be overdoing it but today made me realise I don't go hard every time and the programs we do have some built in slow down mechanisms. Thank you, smart coaches, for saving us from ourselves.4 -
I went climbing. It was fun. The session was just over 2 hours; I left the gym when they threw me out. I got two long term projects.
One has a very easy start; the difficult part is the last move. The final hold can't take any weight so you need strong feet. The trick is to move your left foot up to a tiny hold slightly above the penultimate hand holds. I'm not that flexible, so it was really hard.
The other was a thuggy overhang just needing brute strength and ignorance.
I also managed 10 miles' walk.5 -
188 minutes on the elliptical for 14.25 miles, also some pushups and plank.4
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I need to get past the dithering at home until late afternoon before I get out on the bike, at least until the learn to row class is over. 🙄 Nonetheless, I fit in a bit of ride to the zoo/park and back, 15.59 miles moving at 11.4mph average.
Then just enough time for a quick bite to eat and a shower before learn-to-row. Tonight, I was coxswain to a quad of new rowers, first time they were sculling in a real boat out on the water. (Most of them did a little rowing on Saturday in the barge, which is more like rowing your living room than rowing a boat, and that was sweep (one oar per person) rather than tonight's sculling (two oars per person).) It was a big jump, but they did really well! (Not much workout for me, other than a bit of boat-carrying. Shouting doesn't count. No, the cox doesn't shout "stroke, stroke, stroke" - not ever. 🤣)5 -
We did a 5 min emom (every minute on the minute) of 4 power snatches at a light weight, then 2 minutes rest, 5 min emom of 3 power snatches at a medium weight, 2 min rest, and another 5 min emom of 2 power snatches at a heavy weight. I actually stayed below 75% today because my hands are still bruised from yesterday's workout. Also my blisters are back.
Then we had to do 150 air squats and 75 push presses at a low weight, partitioned in any way, for time. For women the max weight was 20kg but I used an empty (15kg) bar. I actually used my brain on the partitioning and went with sets of 5 push presses and 10 air squats, 15 times. I usually get tired of push presses pretty quickly so I knew this was my best chance at a fast time. And it was!
Apparently we were supposed to aim for 6 minutes but the time cap was 12 minutes so I figured I'd just do my best and see what happens. I expected a 10 minute time. But when the guy next to me finished, it was only at the 6 min mark and I was already over 2/3 of the way through so I was doing sub 9 minutes no matter what. My time ended up being 7:45 and I am beyond pleased with it.
The push presses were actually the easy part and my legs were feeling a bit sore even after 10 air aquats towards the end.4 -
Not going in a good direction lately. Went to grab a closing door and ran a few steps to do it. Right quad/IT band seized up and down I went. Couldn't get up for a few minutes. Hurt like heck.
Looks like I'll need more focused rehab to get past this issue. Stepping up to the start line on July 9th is becoming unlikely at this point. Getting old can be challenging. Ugh.6 -
Not going in a good direction lately. Went to grab a closing door and ran a few steps to do it. Right quad/IT band seized up and down I went. Couldn't get up for a few minutes. Hurt like heck.
Looks like I'll need more focused rehab to get p. ast this issue. Stepping up to the start line on July 9th is becoming unlikely at this point. Getting old can be challenging. Ugh.
I'm sorry. That stinks! Beaming healing rays in your direction.1 -
Rowed the usual 7k-ish in bow of the quad again today, got more steps than usual by far because of multi-stop grocery shopping (farmers market, 3 stores), then went to help out with the learn-to-row class (in a steady slightly-too-cool rain). This is the smaller of the 2 classes, so I did a little boat carrying, but mostly just stood around and got wet. S'allright.
I'm at 10,933 steps so far today, which is practically unheard of for me on a day without an intentional walk. (4000-6000 is more normal at this time of year, 2000-4000 (maybe) in Winter). I don't generally go out of my way to pursue steps because I have crummy knees.4 -
JEFIT Workout Log
Chest and Tri's
Barbell Bench Press 320.83 Set 1 : 135x15
Set 2 : 225x12
Set 3 : 235x12
Set 4 : 250x10
Set 5 : 275x8
Set 6 : 315x5
Set 7 : 185x8 slow pause reps med and bottom
Barbell Incline Bench Press 273.33 Set 1 : 185x10
Set 2 : 185x10
Set 3 : 205x10
Set 4 : 215x8
Set 5 : 185x10
Dumbbell Incline Bench Press 240 Set 1 : 160x10
Set 2 : 170x10
Set 3 : 180x10
Set 4 : 200x6
Set 5 : 140x10
Hex Press (squeeze press) 186.66 Set 1 : 140x10
Set 2 : 140x10
Set 3 : 140x10
Set 4 : 140x10
lower, upper and high cross over 160 Set 1 : 80x12
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 100x10
Set 5 : 100x10
Set 6 : 100x10
Set 7 : 80x10
Set 8 : 100x10
Set 9 : 100x10
Weighted Tricep Dip 373.66 Set 1 : 270x10
Set 2 : 270x10
Set 3 : 295x8
Cable Reverse One-Arm Tricep Extension 133.33 Set 1 : 60x12
Set 2 : 80x12
Set 3 : 100x10
Set 4 : 100x8
Smith Machine Incline Bench Press 273.33 Set 1 : 185x10
Set 2 : 205x10
Set 3 : 205x8
Set 4 : 215x8
Barbell Decline Bench Press 310.33 Set 1 : 205x10
Set 2 : 225x10
Set 3 : 225x10
Set 4 : 245x8
Triceps Pushdown V Bar 202.66 Set 1 : 110x12
Set 2 : 120x12
Set 3 : 150x10
Set 4 : 160x86 -
I did a bridge today!!!! In pilates class. And it was easy! I am so happy.
For context: I started doing pilates for an hour a week last October, a month after restarting any exercise at all. I've always been pretty flexible, especially in my hips, but my core has been weak my whole adult life and my arms were too. A few months ago (maybe 6, maybe 4, maybe 2, who knows) we had to attempt a bridge for the first time and it was a disaster. There were a few people in the class who could do it but apparently this is a thing that's really easy and thoughtless to do when you're a kid and quite a hard challenge when you're an adult, with some exceptions.
We never really practiced it or even attempted it since then until now. I was quite curious where I'd be at but once I was on my head and feet it felt really natural so I tried lifting. Turns out I am suddenly very good at bridges. I think it's because finally my core and arm strength are at an appropriate level. Still not at the level of my legs, especially my quads (I have an insane front squat 1RM for my weight, gender and experience level), but decent. Acceptable.
That was the highlight of the pilates class. We did some other stuff but it's just regular stuff. So an hour of pilates.
Before that I did a wod that was 2 rounds of 30 toes to bars, 60 pistol squats and 90 russian kb swings with a 5 min pause between the sets. Some people at our gym are actually capable of pistol squats. Very cool to watch. I also watched a guy do 17 toes to bars in a row. I was mesmerised but he was doing it during my 5 min rest so I could just get distracted.
I slept awfully and not nearly enough most nights this week so I've been exhausted and almost cancelled today's class, also because my hands are still a blistered mess, but I went anyway and decided to just take it easy (which I must've forgotten all about during pilates class...). I really wasn't feeling multiple shoulder and grip things in one workout tonight so instead of toes to bars I did alternating v-ups. It was easy to decide this because I really like kb swings. But I also took it easy on the kb swings since we did a ton of air squats yesterday and a ton of scaled down pistol squats today and those tend to hurt my back when the volume is too high. So I stuck to a 16kg kb, which is the max weight for women but the 20kg is my comfort zone for big volume american kb swings so it was very minimal effort on my part. And instead of pistol squats I did curtsey(???) squats. I have no idea how you spell that, English is a stupid language. But yeah, those were easy with my right leg forward and twice as slow with my left leg forward as I was super cautious with my ankle.
It took me 25:15 to do this, not a great time but well within the 30 min time cap. It was also very low-medium impact and my heartbeat stayed quite low (based on my breathing and how it felt, since I don't have a fancy gadget to tell me and I don't really care that much). I recovered very quickly afterwards and had loads of energy left for pilates class.
This is a break from my usual format that tells you chronologically what I did but this is pure happiness hormone talking (I never remember which one it is) so it's extra chaotic.5 -
There's a bus strike where I live at the moment so I did lots and lots of walking.4
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Bike day, and I got a slightly earlier start, so more relaxed ride: 18.5 miles, 10.5 mph moving average. I stopped and did a couple of exercises at the fitness court I posted a photo of on 5/19 - nothing major, just a few inclined push ups, tri dips, back extensions, and probably some stuff I forgot. This is the basic exercises it offers:
Also took off my bike gloves and lost them, but went back a couple hours later on the way to learn to row class, and they were still there!
At the class, I took one of the new learners out in my double: She made huge progress, and learned 'river turns', a coordination-complicated thing, quicker than anyone else I've ever coached. I did row a bit, getting us back semi into traffic pattern and avoiding hitting banks and stuff (novices don't go very straight at first, and that's OK). This was our course (!!):
Don't worry, I was looking out for boat traffic and obstacles!5 -
I got out of the habit with Caroline so I started at the beginning again.
Caroline Girvan Iron Series - Day 1 Leg Workout with Dumbells.
35 minute walk at an average speed of 4.8kmph, a bit slower today after that leg workout and blisters.
Feeling great 😁4 -
Some 3 weeks ago we did deadlifts building up to a new 1RM and at that time I did a brand new heavy 3RM and then my 1RM ended up being 10kg higher than my 3RM. Well, today we had 15 min to build up to a new 3RM and I improved mine by 5kg, so it's only 5kg lighter than my 1RM, which is now outdated obviously. Feels gooooood.
After that we did a version of death by calories. Max 5 rounds.
10/8 cal ski
11/9 cal row
12/10 cal bike
1 min rest. Each section takes 1 minute so if you can't do 8 cal on the ski machine within the minute you're out and your workout is done. After each round you add 2 cals. And there's 10 sec transition time between things, including between bike and rest and between rest and ski. The bigger number is for men, the smaller number for women. I fully expected to be able to finish 2 full rounds and 'die' somewhere in round 3 but I surprised myself and everyone else by surviving 3 full rounds, a 4th round on the ski machine and 12 more cals on the rower, earning me a 3rd place in our class of 8. The two winners finished the full 5 rounds. I am very happy with my results!4
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