What Was Your Work Out Today?

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  • dralicephd
    dralicephd Posts: 402 Member
    No walk outside today since it was over 85F at 9am! Yuck. I'm still quite sore today, so I jumped on the elliptical to get the blood moving and keep up the habit. It took the first full mile to "work the rust out". I just kept a very slow pace. Once I felt less stiff, I could comfortably increase my pace for the next 2 miles, but I felt quite tired once I hit the 3 mile mark. Overall, I spent an hour on the machine and covered 3.2 miles. About 20 minutes of that was in HR Zone 3, the rest was mostly Zone 2. I finished out the day with some crunches. :)
  • AnnPT77
    AnnPT77 Posts: 36,538 Member
    At least 22.8 miles biking, though Garmin only caught 20.3 of it (I forgot to un-pause after my midway snack break). The part it captured, moving average 10.7mph. Still mid-80s F here, so staying mostly Z2, only about 8.5' up in Z3.

    At learn to row class, I carried a few boats as usual, then after we got the class launched in singles, I put my single in and rowed a brief, relaxed 2388m (with a couple of stops to help class members with questions), returning to the dock first so I could help with dockmastering the class members' landings and boat/oar carrying.
  • Bodenista
    Bodenista Posts: 146 Member
    Djproulx wrote: »
    Gym day with trainer yesterday. The usual stuff. Heading off to a vacation week at the beach, so I'll get a lot of flat miles in on the bike, as well as some open water swimming in the bay.

    Have a great holiday 🏖
  • AnnPT77
    AnnPT77 Posts: 36,538 Member
    8169m rowing bow in the double: We did a small extra partial loop because we were far ahead of the single that was out with us. We decided to keep rowing until she was ready to land, rather than land early ourselves and wait for her on the shore. (She needed our help to carry her boat.) And that was all for today.
  • Bodenista
    Bodenista Posts: 146 Member
    nossmf wrote: »
    Full Day Friday

    Deadlifts, hack squats, DB presses, DB rows, DB front/side/rear lateral lifts, DB curls, DB extends

    Next week I'll be camping the entire week. No gym time, doubt I'll do any calisthenics either, but I do expect to get in a TON of hiking, figure at least 12-15 miles per day minimum, with at least one day over 20 miles.

    Enjoy your camping ⛺️ 🙂
  • drmwc
    drmwc Posts: 1,122 Member
    I went caving. We did Pwll Dwnr. It is a cave needing SRT - rope technique. There are 5 pitches, totalling 93 metres. It was hard work, taking 3 of us 4.5 hours. The cave is at the top of a large hill or small mountain, so getting there was work.

    I got stuck at a rebelay for a bit. It took me 5 minutes to sortbout (I did a pistol squat off some nondescript wall, not a hold. This released enough tension that I could sort myself out.)

    That was the only faff. Fitbit reckons my heart rate averaged 135 for all the 4.5 hours
  • dralicephd
    dralicephd Posts: 402 Member
    One hour elliptical, 3.3 miles, hr zone 2/3 border the whole time. And some crunches. :)
  • AnnPT77
    AnnPT77 Posts: 36,538 Member
    Doing 250m sprint race timing for the learn-to-row class "graduation" and BBQ/potluck doesn't count as exercise, does it? Oh, well. Someone(s) there had active fun, and I had regular not-very-active fun helping them.
  • bojaantje3822
    bojaantje3822 Posts: 257 Member
    I intended to train yesterday but we went fishing for plastic on a boat in Amsterdam, which was great fun but sad that it was necessary. We got a full trash bag full and two glass bottles. It involved some pushing off the walls when the steering was slightly off and I learnt not to be scared on a boat and how to balance but aside from a little bit of walking it wasn't much of a workout.

    Today I did myback routine at the gym. It's getting easier, which means my back is slowly getting better and my core is getting a little stronger (yay!). I did rest quite a bit between sets but it was less than previous times ánd it gave me the opportunity to stare at one of our coaches and one of the better athletes do a hang clean routine, going from hang power cleans to hang squat cleans. It's so cool. They got quite high weights and are both at similar levels of strength and fitness and possibly age too. Cool to know that could be me in 5-7 years. Before my strained back I was making very quick progress but I think this has been good for teaching me to slow down and listen to my body. At least a little bit.

    Tomorrow a few people from our gym have a friendly lifting competition on the other side of the country so we're leaving at 6.30am to get there in time for the weigh-ins. It's only an hour and a half drive, since we're crossing the country west to east and it's a small country so it's gonna be a day trip. No exercise for me but it should be fun.
  • Bodenista
    Bodenista Posts: 146 Member
    Up and at 'em early for me today.

    42 min walk at average speed of 5kmph.

    Deadbugs - 3x10
    Squats - 30
    Biceps curls 3x10
    Plank 3 x 1 min

    Feels good to be back to it properly today 😊
  • drmwc
    drmwc Posts: 1,122 Member
    An easy caving trip, around 4 hours. We went to the Rainbow Falls in OFD1. There was nothing particularly difficult, although a few people refused to do one of the traverses. There was an easy alternative route for them with a bit of a climb.
  • Bodenista
    Bodenista Posts: 146 Member
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  • Bodenista
    Bodenista Posts: 146 Member
    I was still bouncing around with energy after this morning's workout, so I went for a 31 min power walk as well at an average speed of 5.2kmph.

    Gosh, I feel good 👍
  • bojaantje3822
    bojaantje3822 Posts: 257 Member
    edited June 2022
    A 10 minute emom of 5-10 ring rows on uneven minutes and 10 db presses per arm on even minutes. I'm very happy with my ring rows, I improved a lot at them so I have hope that pull ups are a real possibility within the next year or so. I kept the db presses light at 5kg because of my back.

    Then I did:
    50 air squats
    10 burpees
    40 deadbugs
    10 push ups from a 30 inch box
    30 air squats
    10 box push ups
    2 16kg kb deadlifts (stopped because of my back)
    5 cal assault bike
    10 box push ups
    5 cal assault bike
    10 box push ups
    5 cal assault bike
    10 box push ups
    30 air squats
    10 box push ups
    12 deadbugs.

    Then the 20 minutes were up so I couldn't finish the remaining 28 deadbugs, 10 box push ups and 50 air squats. The original workout was different but this was my back-proof version kinda. I actually feel my abs, even though my back muscle ache is dominating. Also deadbugs after doing 50 air squats is INTENSE for your quads, omg.
    I found a useful conversion chart for the rogue echo bike we have at the gym so I actually know the watts based on the calories. Today my output was 300-400 watts, which is quite reasonable. My warmup range is 120-160 watts, which I know because those are so boring I actually look at all the stuff on the screen. The fastest/best I've ever done was around 600-700 watts but I can only sustain that for about a minute at a time.

    Disclaimer: I am young, strong and very fit, with very solid quads (my front squat 1rm is only 7,5kg less than my backsquat 1rm and comparable to people with my stats with 2 years of experience, while I only had 10 months). Also I'm Dutch so a bike is a method of transportation for me more than anything else.

    Edit: I forgot about my earlier decision to go outside while it rained very hard. I went to the grocery store and back while it rained, then rained harder, then hailed, then stormed and rained even harder. I was soaked in 10 minutes. I was only outside for 30 minutes but every item of clothing was wet and hasn't dried yet. Not sure what brought on this decision and while I recognise it was a very bad idea I don't regret it. Would not have done it had I known.
    Edit 2: hasn't dried yet after 7 hours of air drying!!! Not even less wet. I don't own a drier :(
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    30 minute easy row on the C2 again today (this time in the garage). Cool for Tucson this time of year, only 83 or so today. 2:23 pace today with keeping it all under 150 HR (around 78% of max for me).

    Finished with 20 minutes on the LateralX.

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