What Was Your Work Out Today?
Replies
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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 -
Today was full-body Friday, featuring the deadlift to start the day (since I can never figure if it's a leg exercise or a back exercise, by putting it on full-body Friday I don't have to choose lol).
Deadlift 5x5
Hack Squat 5x5
DB Bench 3x10 <superset with> DB Row 3x10
DB Shoulder Triset 3x10 (Front Raise, Lateral Raise, Rear Lateral Raise)
DB Curl 3x10 <superset with> Lying DB Skullcrusher 3x105 -
Rowing bow in the quad again this morning, the usual 7k-ish distance.
Lovely weather for rowing: sunny, around 60-something F, moderate breeze from West.6 -
I'm chilling today. I was at a conference all week and averaging around 23K steps per day and also did some kayaking in my off-time in the evenings. Between that and a long travel day yesterday I'm pretty spent.4
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Have been sick for a few days, so not much to report.
Yesterday, I was feeling better so jumped on the elliptical for a slow and steady 45 min. My HR was higher than usual for the slow pace. I followed with some easy strength training, just to get back in the habit.
I had plans to get up and walk early this morning (before the heat gets to level "melt your face off"), but I woke up with a migraine, so that's out. I guess I'm just not 100% yet. Maybe I'll feel better later and try for the elliptical again. Or, maybe I'll just take a nap.
Keep up the good work everyone. I enjoy reading about all of your fitness exploits.
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dralicephd wrote: »Have been sick for a few days, so not much to report.
Yesterday, I was feeling better so jumped on the elliptical for a slow and steady 45 min. My HR was higher than usual for the slow pace. I followed with some easy strength training, just to get back in the habit.
I had plans to get up and walk early this morning (before the heat gets to level "melt your face off"), but I woke up with a migraine, so that's out. I guess I'm just not 100% yet. Maybe I'll feel better later and try for the elliptical again. Or, maybe I'll just take a nap.
Keep up the good work everyone. I enjoy reading about all of your fitness exploits.
Get well soon 🤗🤗2 -
dralicephd wrote: »Have been sick for a few days, so not much to report.
Yesterday, I was feeling better so jumped on the elliptical for a slow and steady 45 min. My HR was higher than usual for the slow pace. I followed with some easy strength training, just to get back in the habit.
I had plans to get up and walk early this morning (before the heat gets to level "melt your face off"), but I woke up with a migraine, so that's out. I guess I'm just not 100% yet. Maybe I'll feel better later and try for the elliptical again. Or, maybe I'll just take a nap.
Keep up the good work everyone. I enjoy reading about all of your fitness exploits.
I felt bad on Monday, worse on Tuesday and then better by Wed night. Felt like I was fighting off Covid again! Guess already having it 3 times does build up your immunity!
Took Thursday off and then back on it today, just super easy cardio on the LateralX for 40 minutes. Feeling good at the moment.
All of my 3 dogs that had caught Kennel Cough are all better now, thank goodness. Despite having all of their shots, they caught it two weeks ago (from a grooming of all things) and were really sick for around 10 days. That was so draining that I'm sure it wore on my immune system and sleep. Hard when you hear your fur babies coughing and struggling to breathe all night long.4 -
Helped with an on-river litter pick-up today. The river was up, so the normal places that have camps were underwater. We did collect quite a few tents that were tangled up in the brush along the banks and some other weird stuff. I found another *kitten*. Yep. I found one on the last trip, too. Very weird. My friend found a nice bicycle multi-tool in good condition and a bag of cheap rope in decent condition. Also a "Pack and Play" crib, some tires, a bunch of empty pop bottles and beer cans, a couple butane bottles, some polystyrene, and some old, waterlogged errant float toys, one of which was full-up with ants.
I took a shower when I got home.3 -
Helped with an on-river litter pick-up today. The river was up, so the normal places that have camps were underwater. We did collect quite a few tents that were tangled up in the brush along the banks and some other weird stuff. I found another *kitten*. Yep. I found one on the last trip, too. Very weird. My friend found a nice bicycle multi-tool in good condition and a bag of cheap rope in decent condition. Also a "Pack and Play" crib, some tires, a bunch of empty pop bottles and beer cans, a couple butane bottles, some polystyrene, and some old, waterlogged errant float toys, one of which was full-up with ants.
I took a shower when I got home.
River clean-ups can be interesting. My rowing coach once found a prosthetic leg.2 -
Helped with an on-river litter pick-up today. The river was up, so the normal places that have camps were underwater. We did collect quite a few tents that were tangled up in the brush along the banks and some other weird stuff. I found another *kitten*. Yep. I found one on the last trip, too. Very weird. My friend found a nice bicycle multi-tool in good condition and a bag of cheap rope in decent condition. Also a "Pack and Play" crib, some tires, a bunch of empty pop bottles and beer cans, a couple butane bottles, some polystyrene, and some old, waterlogged errant float toys, one of which was full-up with ants.
I took a shower when I got home.
River clean-ups can be interesting. My rowing coach once found a prosthetic leg.
This is the second one in a row I found a sex toy.
I got a plea yesterday for more folks to come help. I said sure. I found another person so I could take the tandem canoe; it's a really good tool for this kind of work. There was one other canoe who also came last-minute. Otherwise it would have just been staff from an agency and a non-profit on one raft....
Last time was last fall. The folks at the non-profit still joke at what I found. There's an awesome picture that will never be shared with general members.
So I called a friend last night to see if they wanted to maybe join me. They did. But when I called and told them there was a river clean-up I was going on, they asked if I was taking bets as to how many sex toys I would find. I didn't plan to find any, but there ya go. Very odd indeed.
It was eye-opening for my friend. They had never done a river clean-up. It's so sad to see what gets "lost" in the river. It's so sad to realize how many people don't have a home and don't actually want to live in other people's squalor. Paddling up a side channel and under a bike bridge, a cyclist yelled down "Thank you." That was nice. Also, when the raft got out to clean up a BIG pile of stuff, someone camped there asked if we had any garbage bags, and they started help clean the place up. Most of the people in these camps don't necessarily want to be there. Some do. Some are anti-social. That's who we clean up after. Others are just in an awful circumstance in life.6 -
Elliptical 180 minutes for 14.04 miles.
Been a bit sick last few days. Bronchitis type cough and I had a fever 102.4 at the highest. Now running about a 100. Covid home test was negative Tuesday. I had my 2 vaccines and 1 booster, as I couldn't find a clinic time to get the second booster. My nose today has been running constantly since I finished my elliptical. I had a patient Monday with Covid but I wear a PAPR, as I'm allergic to the N95 masks, so very slim chance I have it. I have a 4 day weekend, Thursday through Sunday. Doing another test tonight to check. Hoping it's just a bad cold. We are having a unit employee picnic Sunday, I want to attend.5 -
My second Covid test is negative. Just a rotten late Spring cold with a cough.4
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An hour of pilates with a focus on spinal health. I can still do bridges, it wasn't a fluke!
I overworked myself this week so time to rest until monday morning and enjoy the nice weather.5 -
44 min walk at an average speed of 4.9kmph.
2 mins below zones
14 mins fat burn
27 mins cardio
1 min peak.
My blisters are covered in Compeed plasters and while that helped quite a lot, the soreness was still pulling me back a bit from the speed that I usually walk at.
Caroline Girvan Iron Series Day 2 - Upper body with dumbbells, 30 mins.
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Still recovering from whatever weird virus my kid and I got this week (and yesterday's migraine to go with it). Anyway, I had more energy today so I hit the elliptical for an hour (3.3 miles), with my HR up in Zone 3 for most of it. This isn't a bad performance (for me) on paper, but it felt hard.5
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Feeling better today than last 3 days and hoping to feel even better tomorrow. Elliptical 210 minutes for 16.3 miles. Thought I would get another session in today but I had to cut the grass. I have a unit employee picnic tomorrow and made a big bowl of broccoli salad to take. And all that pretty much filled my day.5
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No walking today, staying off my blisters for a couple of days.
At home workout today with Caroline and then Nicole.
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I didn't post yesterday, really technically a rest day, though I did go out in a double with a learner in our learn to row class. As with the earlier such outing, I rowed a bit to get us back on course now and then, but mostly just stabilized the boat and let her row alone. So fun and rewarding, seeing someone make changes, improve, get the hang of it!
Today, rowing with my regular group: 6 of us, a double and quad, with me in bow of the quad; the usual 7k-ish distance, not intense - Z3 and below.4
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