What Was Your Work Out Today?
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My PT visit showed progress, so I was given the ok to start the return to running progression.
Oh boy, was that a reality check! Nothing but a 20 minute round of 1 min ez jog:1 min walking, repeated 10 times to start. At the end, I was both tired and a bit sore. Very humbling, but I guess you have to start somewhere.
The good news is that yesterday's pitiful slog has prompting me to recommit to watching my diet and resume more focused training over the summer. I'm going to register for an aquabike race in August just to have a goal race on the calendar.
Hot weather today, so I hope to get in an open water swim after work.
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Pull Day
Pullups, BB Rows, BB Shrugs, Cable Rows, Face Pulls, Cable Hammer Curls
Plus a half hour walking a 150# dog who is still learning to not pull on the leash.3 -
Still in covid protocol so no gym today...nice little 10 mile road ride though.4
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Oly class! It's been 37C outside but cooler at the gym, though I still had to take off my shirt 5min after the warming up. We're getting ready for my first weightlifting competition this Saturday so we had to work up to our startinh weight and then do that 3 times, with 5-10 second resets between.
I still have my back injury so I was careful and put my bar on top of some plates to accomodate for my temporary restrained mobility. I did sets of 2 reps at 20, 25 and 30kg. These were full parallel power snatches. Then I did singles at 35 and 40kg, though those were higher, less squatted power snatches.
40kg was my 1RM based on fear. I'm intimidated by higher weights for my snatch. And it's my starting weight at the competition so once I realised I could do a 40kg power snatch with my back injured, I had to do 3 reps. And I did!
Since we had 20 min for this and I was done in 15, I decided to try some heavier lifts. The 42,5kg was a success! New 1RM, yay! The 45kg was a bust, I got it up to eye level and failed. But! I think I might be able to pull it off soon!
So in weightlifting comps you do 2 lifts: a snatch and a clean and jerk. You get 3 tries per lift at whatever weights you choose. So I was thinking 40-42,5-45kg for the snatch and 47,5-50-52,5kg for the c&j. I'll still be able to change the weights on the day itself.
My c&j is relatively weak because my wrists are weak and my shoulders and arms are not strong enough compared to my legs but we'll see. My 1RM c&j is a 47,5kg and it's a bit old already so these numbers seem fine to me.
Then we did accessory stuff: 4 sets of 10 bench presses and max reps pull ups. It was a hassle figuring out the right amount of bands at the right height for my horizontally assisted pull ups so my numbers varied widely from 0 to a 7 that I just stopped because it was much too light and I wasn't putting in any effort. The bench press was 30kg for me, divided into 2 sets of 5 each time. Towards the end I was fighting for the 5th rep every time.
But it was great because I didn't hurt my back more, I got a little less scared at the 40+kg weight for snatches, and my bench and pull ups were solid considering my arms and shoulders and ribs and back and pecks!!! were all still sore from allof yesterday's bench presses and pull up stuff. I'm very happy with my performance today.2 -
I took out my sea kayak today. Sad to say it's been years since it's been on the water. I pulled it out of storage yesterday and cleaned it up. It was filthy. It's celebrating its 22nd birthday this month. It's a 16.5' glass boat made by a company that, at the time, was called Mid-Canada Fiberglass LTD. The company was bought by Impex, and that's the most common name you'll see on this hull. Impex sold to Formula, and now this boat isn't available anymore.
It's a VERY different type of paddling than my canoes. I like both. Now I'll have more decisions to make when I go paddle.
My friend went with me. We put in at the ramp less than a half mile from our house and paddled about 3.5 miles upstream. There were a couple climbs. He's in a sit-on-top boat, and the last climb he had to get out and walk his boat up. Any less water and I would have too.
I let my friend paddle my boat a bit when we got back. He liked it. Maybe he'll get one. I still think he should go with a fast canoe versus a sea kayak. The canoe I've been paddling is a flatwater boat. This sea kayak is a "lumpy water" boat.
What boat to paddle tomorrow is now the question.
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Bike's still at the shop, and the university men's club coach was being paid by our club to coach at tonight's open row session, so I rowed.
I took out one of the club's recreational singles (more stable than my racing single) in anticipation of being asked to do some uncomfortable corrections. 😆
I got some useful things to work on, so overall it was a good plan. Total 9125m, in about 90 F (32 C) heat, humid, sunny. Even though I didn't push that hard, I was dripping with sweat. A little Z4, mostly Z3 and below.
@mtaratoot, that looks like a fun kayak - nice lines!4 -
Went for a hilly neighborhood walk with the kid. It was hot, kid was slow, but overall a nice change of pace from the elliptical. We did 3.1 miles in just under an hour. Mostly z2, with a bit into z3 on the hills. I could've gone faster, but the kid wasn't feeling it today. Instead, I came home and did my dumbbell/bodyweight routine. It's starting to feel easy in some parts too. Hmm... how to increase without overdoing it? That's the eternal question, isn't it?
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@dralicephd slower reps. I'm injured so I can't do everything I normally do so when we did bicep curls the other day as an accessory I used a 7,5kg db and went suuuuuper slow on my reps. I could only do 3 per side at a time and my biceps felt on fire afterwards but it was majestic. If I'd gone higher in weight, I would've hurt myself more. For comparison: usually I do these at a normal pace with 10kg or 12,5kg DBs. Throughout my slow reps I was even thinking of going down to 5kg so I fully had to rely on willpower to get me through.1
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Bike's still at the shop, and the university men's club coach was being paid by our club to coach at tonight's open row session, so I rowed.
I took out one of the club's recreational singles (more stable than my racing single) in anticipation of being asked to do some uncomfortable corrections. 😆
I got some useful things to work on, so overall it was a good plan. Total 9125m, in about 90 F (32 C) heat, humid, sunny. Even though I didn't push that hard, I was dripping with sweat. A little Z4, mostly Z3 and below.
@mtaratoot, that looks like a fun kayak - nice lines!
I actually do like that boat a lot. So it's surprising how long it's been hanging unused in the carport. It's VERY different from my canoes. For one thing it's a lot heavier. It's a pretty beefy layup, and obviously it also has a deck. The canoe does have aluminum hardware. The kayak has a skeg instead of a rudder. I'm not a fan of rudders on kayaks. The bulkheads also add some weight. I am guessing maybe 55 pounds or so. It didn't feel as fast as the canoes do, but when I watched my friend paddle it, it sure looked fast. I just checked my average speed from my device, and it confirms I paddled faster in the kayak. For sure it felt like we made it upstream faster. Of course the other day in the canoe my friend was on a paddle board, and I had to stop to wait for him from time to time.
The kayak was built in July 2000. My ultralight canoe in July 2016. The glass canoe was built in 1988. They all do different things, and I enjoy paddling each of them. Maybe I should get the ultralight out today for a change.
I need to replace all the shock cord on the deck of the kayak and possibly the perimeter lines. Always work to do on boats.
I think I can sit in the canoe for many more hours straight than in the kayak. I have to point my toes out when in the kayak as the deck doesn't let my feet be straight. That puts strain on my hips. The kayak can carry a lot of gear comfortably below deck. The ultralight canoe can also carry a very large load, probably larger. I also can fit a cooler in the canoe. Not so much the kayak. I have to tie things in to the canoe since it doesn't have watertight hatches, and of course they are only so watertight. Even in the hatches, things need to be in drybags.
Yeah. I'm going to paddle at least one boat today.
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@mtaratoot, Love the boat pictures. That kayak looks like fun. I have both a kayak and canoe and now have the itch.
Went for a lake swim last night, no wetsuit needed. There are no large motors or jet skis allowed on this lake, so it was very calm. I just worked on my form and stopped a few times to rest as needed. I wear a swim buoy for visibility and safety in open water, so its easy to rest in deep water by just hugging the float. I"m going to plan for 2 lake swims per week through the summer, since it's much more fun than the lap pool.3 -
Another heater today...hopefully we'll break out of this wave by the weekend as I told my 10 year old I would take him catfish fishing on Saturday. Didn't get out early enough this morning for a ride...it's 10AM and already 98*...95* is pretty much my upper limit threshold. We hit 107* yesterday. We are in the desert, but it doesn't typically break 100* here as we are at a mile high in elevation so it feels really friggin' hot right now.
I have some pool exercises that I keep in my back pocket from the summer of 2020 when I was pretty busted up so I think I'll break those out this afternoon. It never really feels like good work, but it's moving and better than sitting in my floatie with a beer.3 -
I've been taking the week off. Headaches for two days and then feeling off. IDK, wife thought she might have Covid again and tested negative. I don't feel terrible, just not well enough to workout.
Throwin' in the towel for a few days until I feel better. Grateful not feeling worse, though.3 -
Push Day
Bench Press, Incline Bench Press, Decline Machine Bench Press, Seated OHP, Cable Pushdowns3 -
My initial goal was to do work out A from Stronglifts but both squat racks were taken and the gym was unusually busy for 5am. So i made adjustments and did leg day, minus squatting. Leg press, Leg curls, Leg extensions, Standing calf raises and 20 mins of light cardio.3
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I went to the gym intending to do the gymnastics 'homework', which consisted of a bunch of beat swings, active shoulders hold, banded lat pull downs, adjusted bent over rows and db bicep curls, because the regular workout had double unders (which I can't do because of my ankle), sit ups (which I can't do because of my back, and a bunch of pull ups (which I plain cannot do).
I did the gymnastics stuff in about 30 min, including the warming up and still had 20 min left despite starting class late so I decided to do clean and jerks. I haven't done clean and jerks in a month or two and before that I've only done them once this year. And I will have to do them saturday, at the weightlifting competition. So I figured I needed to practice them. Usually they're covered in friday's oly class and sunday's oly class covers both snatches and c&js but I can't usually make it to those. I can't do oly class this friday either so I decided to try mimicking what we did on tuesday with snatches and build up to my starting weight c&j.
This week's been very hard on my shoulders somy shoulders and neck were really feeling very sore. I did a power c&j followed immediately by a hang power c&j at 25kg, 30kg and 35kg, with only a minute rest between sets. Then I had to start rolling my neck and shoulders with a lacrosse ball between sets so I moved on to singles, with 2-3 min rest between. I did 40kg, 45kg and finally also 50kg, a new 1RM. My technique was not as good as it usually is but I was doing them off the floor and my back felt okay so I can now do 50kg deadlifts again, which is better than the starting point of 0kg and the 30kg I struggled with 2 weeks ago, though still far off of anything actualky heavy.
The c&j actually felt really okay, even at higher weights. I had more trouble with the cleans because of my wrists than with the jerks, though the jerks got my shoulders stiff. I think on saturday I'll try 47,5-51-55kg. It should be doable if I focus on technique and also rest a little. And once my back is fully healed I'll work on 60kg and 65kg, both of which seem doable. I also decided that I want to start doing oly class on fridays so I'll see if I'll do 8am, 6pm or 7pm but I'll start after my vacation so from october onwards. And once my back is healed, I also wanna work on a 50kg snatch and slowly build up to a 130kg deadlift. I was so close to being able to do it.
I also wore my new sportsleggings today. I have a problem because retail therapy and exercise have become my new coping mechanisms and I'm very much drawn to bright colours so I keep buying pretty leggings. These are turquoise and from adidas's super huge techfit line and they fit perfectly, though you do see all the sweat but who cares. I'm still waiting on another order of sportsleggings from a brand that's very popular on ig so I'm excited about everything sports-related right now.
Have a great wednesday, everyone2 -
bojaantje3822 wrote: »@dralicephd slower reps. I'm injured so I can't do everything I normally do so when we did bicep curls the other day as an accessory I used a 7,5kg db and went suuuuuper slow on my reps. I could only do 3 per side at a time and my biceps felt on fire afterwards but it was majestic. If I'd gone higher in weight, I would've hurt myself more. For comparison: usually I do these at a normal pace with 10kg or 12,5kg DBs. Throughout my slow reps I was even thinking of going down to 5kg so I fully had to rely on willpower to get me through.
Good idea! Ironically, I do this with the parts of my routine that are bodyweight only, so I'm not sure why I didn't think to do this with the dumbbell stuff too. See? This is why I still post here.
Thanks!
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Paddling again. Same route as the previous day, but a different boat. About three miles climbing upstream and then three miles back down.
This time I took the Wenonah Encounter. It's my lightest boat at 38 pounds. It's 17' long with zero rocker. It has very high sides and is quite seaworthy. I think I'll probably use this boat only when I'm loading up for a multi-day trip or if I'm going somewhere I want to keep big waves out. It is very stable, so isn't quite as much fun as the Advantage (six inches shorter, ten pounds heavier, a couple inches narrower, and sides are a couple inches shorter). I think that will be my go-to boat for now. It's also tougher than the Encounter since it's glass instead of ultralight aramid. They're both tougher than some people think.
I was commenting to my friend when I had the sea kayak out a couple days ago how I just couldn't sit in it for hours on end like I could the canoes. I assumed it was just having my feet pointed out which affects my hips. My hips have "issues." Otherwise it seemed like the same sitting position. Then I noticed yesterday it's not at all the same position. In the canoe, my butt is up higher, but my feet are still down on the hull. Just that little amount of drop makes all the difference, at least for me.
I am considering taking my whitewater kayak today out just for grins. I won't be able to get as far upstream. My whitewater kayak is fast by whitewater kayak standards, but it sure wouldn't keep up with the long boats.2 -
Thursdays are cardio-only days, a break from lifting, so 45 minutes on the elliptical. Thought about going longer (especially since I was digging the program on the TV lol) but my lifting workouts are designed to be 45 minutes long, so figured I'd make the cardio day match.2
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An hour of pilates. My back and ankle hurt all day so I took it easy.3
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21-15-9 hanging knee raises, some were kipping, others strict, empty bar hang power clean with a focus on fast elbow movement (very easy to practice when the empty bar feels like a wooden stick, I guess I'm gaining strength), and plate step ups on 3 stacked 20kg plates in 9:44. My hands are ripped apart, which is inconvenient for tomorrow's competition, but otherwise it felt pretty light.
Afterwards we had a lot of time left so I got in some assisted lunges (I have no balance in that position whatsoever) and sideways step ups on the same plates as before and then also rolled my back, shoulders and chest. The bench presses and all the pull up stuff and then wednesday's clean and jerks all had a lot of impact on my upper body that I'm still getting used to. It always takes a few workouts that incorporate the thing I rarely/never do for me to stop feeling sore for days afterwards. We're getting closer with that though. The c&j and pull up practice combo from wednesday is almost gone from my muscles now, though the bench from monday and tuesday is still here.
I know rest is important and you shouldn't train the same body part too hard too many days in a row but since I'm not hurting myself doing it I'll take the mental health benefits of pushing myself over the tiny physical health detriments. My mental health is more urgently hanging by a thread whereas physically I'm just fat but perfectly healthy.3 -
First day back at doing Strong Lifts program, went very light just to make sure I don't over do it first day back at program. Squats, Overhead Press and Deadlifts today 4
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I did some light stretching/yoga yesterday. Was looking forward to the gym all day but bailed because of some kind of headache (sinus?) that had been gradually building all day. Took some Nyquil and slept it off, feeling much better today! Planning on some cardio at the gym tonight, I have a PT session tomorrow.3
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Missed a couple of days' workouts: Wednesday rowing got weather-cancelled at the last minute (too-strong winds) so we went out for brunch instead. Thursday was busy, but I was thinking I'd maybe row while supervising the open rowing session. However, when I got there, part of the duck fence was down, had obviously been down a long time, and there was a massive duck-poo mess on about half the dock. My "exercise" was an hour and a half of sweeping, scrubbing, then rinsing the dock. 🙄 Bike is still in the shop.
Today, we went back out in the quad, rowed the usual 7k-ish. I asked not to bow (feeling not very with the program cognitively), so rowed 2 seat. The bow rower called some power 10s (you take 10 strokes as hard as possible, then go back to a sustainable pace), which we haven't done much this summer because it's so stinkin' hot/humid. Still was Z3 and below, even with that.2 -
Boxing this morning and kayaking this evening4
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Was feeling better yesterday, but had golf last night in 103 degree weather, so I took another day off just to be safe.
Today, back at it. Did 150 X 3 in sets of 5 (30 reps per set each of compound shoulders, legs and chest). Finished that right before lunch and then rowed in the garage. 102 today so even with the cooler, kind of brutal.
Did 4 X 2K w 3 minute rests. 2:09 or so average pace. Not bad, felt like quitting a few times and gutted it out. Tried to cap HR at 170 for most of it. Let it go harder just at the end of the last 2K. 800 calories just for the row in 49 minutes.
Enjoying my reward -- a gigantic Peanut Butter, Chocolate and Banana Protein shake. I also eat breakfast on these hard days instead of my usual fasting until after my workout. So, I figure if I'm going to push super hard two days, I'll add in some extra food and protein.2 -
Looking to make my way to the gym today... I've skipped a couple of days
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20 minutes on the TM then:
Machine pull-ups
Abdominal crunch machine
Chest press (machine)3 -
Today was my first weightlifting competition and I placed 5th! I did a 45kg snatch and a 52kg c&j, both of which are PRs I've only done right then and there. It was terrifying and stressful and heavy but in hindsight I had a lot of fun.7
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Gardening!1
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Went for another neighborhood walk in the hills with the kid on Thursday. We went a little faster than Tuesday (~3.5mi in ~1hr.) HR was mostly in z2, but there were significant dips into Z3 and a tiny dip into z4.
Yesterday I mowed the lawn in the backyard and our field in the "back 40". This was with a push mower, not a riding mower. The whole job took about 80 min., with about a 3rd of the time in z2, a 3rd in z3, and a 3rd in z4. I honestly had no idea my heart rate stayed up that much while mowing. Exercise while getting a chore done? Yes, please.3
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