What Was Your Work Out Today?

dolorsit

Longest run I've done in the last few years. Felt pretty good.

MikePfirrman

Yesterday was 45 row, 2 hours of work outside (installing solar lights, hammering and digging holes for each post). Did a lot of other stuff around the house. By the time I made dinner, I was spent.

Did manage to do a very, very light lift last night, but not a lot, to be honest. Left shoulder was hurting just a bit, so I figured after all the yard work, I'd not push it.

JadeMC42

Track workout - 60 mins
400m sprint, 50 push-ups, 20 squats
400m sprint, 40 push-ups, 30 squats
400m sprint, 30 push-up, 40 squats
400m sprint, 20 push-ups, 50 squats
800m sprint
200m AMRAP 10 burpees after each

By COB
-Yoga 60 mins
-weight circuit 60 minutes

MikePfirrman

45 minutes of rowing today (around 8300m) @ a pretty easy pace. Still sore after yesterday. Not from the workout, but from the 2 hours of yardwork.

JessAndreia

Rowing 500m x 4 paired with decline sit ups

AnnPT77

35' stationary bike.

amorfati601070

Just the usual loop on the bike. Dat max speed tho, nailing the descents liek a Madman

JessAndreia

Leg Press
Step ups
Dumbbell bench press
Dumbbell shoulder press
Seated leg curls
Seated rows

MikePfirrman

Felt like I needed something a little easier today. After my first week of back to lifting (albeit for a real lifter, mine is extremely modest by most standards!), I was a bit drained. 6 days of cardio with 3 days of lifting on top is a lot, especially in your latter 50s!

Did sprints today (I have lifting this evening). Did 250m X 6 on the rower (around a 1:47 average pace) and then did 8 more 60 second sprints on the Assault Bike. 2 minutes rest on the rower and 90 seconds on the Assault Bike. Felt pretty hard but fun. Actually had the Drag Factor (what most term incorrectly "resistance") on the rower up to 113 or so. Which compared to what I've been rowing at is high, but it's really light (around what most high school female crew would use). Back feels good though, so I'm happy.

Many of my friends participated this week in the online "world indoor" rowing competition. Many of them my age from my club took home 1st places in my age group. Some of their ridiculous strength inspired me to give a go at some shorter sprints today. These guys would lap me on the rower!

anna_lowe

dumbbell bp 3x8
dumbbell rows 3x8
incline dumbbell press 3x10
band lat pulldowns 3x10
lat raises 2x15
*dumbbell (hammer) curls 3x15
skullcrushers 2x15

*omg thank you to whoever suggested hammer curls instead of regular...for the first time in months my elbows don't hurt!

drmwc

drmwc wrote: »

Yesterday, I managed an hour's climb over lunch.

Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.

I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.

It also left me broken on Sunday! I had the day off exercise - it was the first day this year I got less than 10,000 steps. I did get an hour of yoga in, though.

On Monday, I got a 9 mile walk in.

Yesterday, I did hangboarding and upper body lifts. My normal hangboarding routine went well, getting 20 seconds on the 15mm rung. I then tested my weighted half-crimp on the 21mm rung, getting +15 kgs easily for 10 seconds, but only getting 3 seconds or so with +20kgs.

I then elected to test my weighted dips (on rings). I've never tried this before. I got +10 kgs and failed +15kgs. I may practice this a bit more.

The upper body lifts were:
40 kgs, military press, 3 sets of 2. It's been a very long time since I pressed 40 kgs, and it turned out to be absolutely maximum effort.
55 kgs, bench press, 3 sets of 5. This was also the most I've benched for a while, and it was slightly lower effort than the OHP.

MikePfirrman

10K today on the rower. Got up close to 75% HR Max toward the end, but most of the row was under 70% HR Max and it felt like it should -- relatively easy.

World Indoor Rowing 2Ks were today. Many, many WR going down. Among the more impressive, a friend of mine "coxed" a female UK rower that broke won the 2K lightweight 40+ women's at around 7:12, which is just incredible. The most incredible to me was a 66 year old man rowing a World Record at 6:46! I'm Facebook friends with him, but he's French, so we don't talk a lot, but wow! He's also an incredible OTW (over the water, real boats!) racer.

JessAndreia

1 hour leisure walk.
Here's some Canada geese walking on the frozen lake.

drmwc

I got an hour's climb in over lunch yesterday.

I made a slight blunder in the evening, and picked up a very hot saucepan with a metal handle. I now have blisters on my hand (and not just the expected climbing calluses). It's fine - it stopped hurting after about half an hour under the cold tap.

I decided the blisters were likely to heal more quickly if I could avoid heavy use of the hands. I blundered on this, and absent mindedly campused up my climbing wall as I wandered past it. A couple of blister popped, so I reckon I can tape up then it's golden.

I did an hour of yoga before breakfast today, I'll squat after dinner.

AnnPT77

drmwc wrote: »

I got an hour's climb in over lunch yesterday.

I made a slight blunder in the evening, and picked up a very hot saucepan with a metal handle. I now have blisters on my hand (and not just the expected climbing calluses). It's fine - it stopped hurting after about half an hour under the cold tap.

I decided the blisters were likely to heal more quickly if I could avoid heavy use of the hands. I blundered on this, and absent mindedly campused up my climbing wall as I wandered past it. A couple of blister popped, so I reckon I can tape up then it's golden.

I did an hour of yoga before breakfast today, I'll squat after dinner.

Not sure this will help, but hand blisters are common among on-water rowers. IME, once the blisters open (as they will, when rowing again!), it helps to put some liquid bandage on the raw area, before taping up. It helps avoid the raw skin adhering to the tape and ripping off when tape is removed, and limits friction-wear on the raw area.

(For rowing, I'd be doing liquid bandage, then making my hand into an oar-holding shape, and using duct tape as the tape. No bandaging tape I've ever tried will hold up to the rowing for more than mere minutes, if that long. The duct tape, if wrapped all the way around fingers/hand to stick to itself, generously and with foresight about where stress will happen, will hold up for quite a while. I doubt that this level of obsessive taping will be necessary in your case, but the liquid bandage might still help with healing, if friction on the tape or adherence of tape to skin are possible.)

Safari_Gal_

Spin class and some weights. ⚡️

MikePfirrman

Just 40 minutes on the Assault Bike today. Had some workers outside and didn't feel like doing the workout on the deck while the dogs were inside their crates, so I worked out in the room with them.

JessAndreia

Rowing 500m x 4. Decline sit ups.

MikePfirrman

Today was my hard rowing and lifting day. I was going to try to get up at 4 AM and row at 5 AM. That didn't happen, so what I did instead was a 35 minute superset lift a bit early for lunch and then right into a hard 5K with no rest between. Loved it. I used to work out like this all the time, but really started reading how you're supposed to separate your workouts. I don't care. I prefer it this way. 1000 calories in around 65 minutes. Once I got on the rower for a few minutes, I stayed around 90% of HR Max, which was already elevated from the lift. Around a 2:18 pace on the 5K.

As for the lift, did a lot of Plyo box step ups, heavy rope, pushups, 50 lb KB swings, dips, pressups, slam balls and more.

deminimis

I am an afternoon or evening workout kind of guy. Always have been. However, I have plans this evening, so I actually got up at 5AM and cranked out 440 cals (indicated) on the elliptical. Glad I did it, but no plans to make this early AM nonsense a habit.