What Was Your Work Out Today?
Replies
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60 mins elliptical3
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Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆
Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.
Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄
My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).
But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.1 -
Did a 2K X 3 row today again w/ 5 minute breaks. Same row I did a few weeks ago. Improved by .8 second average from 2:11.6 to 2:10.8. At the start of the month, wanted to break 2:10. Closer, but I'm not sure I have it in me to do it next Friday again. HR hit 88% max on first one (8:40), then 90%, then 93% on last one. Second was the fastest and fell of a bit on the 3rd.
Lifting tonight.2 -
Dumbbell lunges
Dumbbell RDLs
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press
Decline sit ups1 -
bike trainer ride tonight. 1:16:00 Tempo session
15min warmup to endurance output
Then 3 rounds, 8min tempo/4 min recovery output
Then 20 min endurance output
5 min cooldown2 -
I did chest and got trapped under a barbell 😒😳🤣2
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Did another lighter lift last night. Gradually ramping it back up. Finally hooked up my heavy ropes and did that for a while. Pullups, 100 pushups or so, cable flys, 20 inch plyo box jumps (yeah, I know, not very impressive but I'm old!), 50 lb step ups, 60 lb shoulder presses, lots of 30 lb slam balls (loving these), dips, tricep pullovers and some assisted pistol squats on the Total Gym. Also used the Plyo Box for some bridges.
Taking it slow. I hate DOMS. So far, I seem to be finding a nice balance of not going too hard but feeling sore, but not ridiculously so.3 -
Deadlifts
Step ups
Machine chest press
Seated row
Machine shoulder press
10 minute walk on treadmill, just to finish my booked hour at the gym.1 -
3 rounds each, 45 seconds each exercise. Plus the “starter” and “finisher”....it was a lot!2 -
15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Hanging Leg Raises
12/8/4
Bench
Hammer Curls
Chest Press
Dbell Curls
Flys
Overhead Press
Cable X Over
Waiter Curls
Landmine Press
Rope Ext
Rope Curls
Rev Grip Ext
Sporty Abs (40 reps)
Rower/Cable Crunches/Knee Tucks/Rev Crunches/Situps/Flutter Kicks/Crunches/Banded Crunches/Mtn Climbers1 -
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.1 -
Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year
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Swim and run day yesterday.
Run: 91 minutes, after warmup of 10 min, repeat 4 x's (15min aerobic pace, 2 min threshold pace, 2 min recovery pace) cooldown pace. Cold wind blowing the fresh snow made this uncomfortable at times. Glad I had both a hood and neck gaitor.
Swim: Much better than the run. Mostly a technique session.
warmup: 200
Kick: 200 with board, snorkel, fins
Breathing set: 4 x 100 (25left, 25 right, 25 B every 3rd, 25 b every 5th)
Pull: 200 Paddles and ez kicks
Strip set: 2 x (3x200, done as:200 snorkel& pull buoy, 200 pull buoy, 200 free)
cooldown: 200
Longish bike followed by brick run planned for today.2 -
amorfati601070 wrote: »Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year
Nice ride. Slightly envious of the warm temps and outdoor riding, since our roads are icy!1 -
Last training day before leaving for a cycling trip in Florida. Did a bike/run brick session.
Bike: 1:50:00 Endurance to Sweet Spot intervals. Hit all outputs from Sprint to Half Iron distance
15 min warmup at various paces, then:
25m @ endurance output 150w
15m @ Tempo 175 w
10m @ Sweet Spot 190w
15m @ Tempo 175w
20m @ endurance 150w
10m cooldown. Then jumped off the bike and right into a brief transition run
Run: 25 min at easy endurance pace 10:15
Rest day tomorrow. Fly on Tuesday, then ride bikes from Miami to Key West on Wednesday and Thursday. Should be fun.2 -
Today, 2 x 2k rowing machine + row in/out & CD, for 4590m total; plus 32' core exercises.
Yesterday, 35' stationary bike.
Both days, sun salutation, hip mobility exercises, twists before breakfast.MikePfirrman wrote: »Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆
Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.
Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄
My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).
But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.
Thanks, Mike!
I had a PT referral for Epley at one point, but the vertigo backed off and I skipped doing it. It's very rare/mild now, but this was one of those comedy of errors events: Squeezing into a corner behind furniture to fetch something dropped, stepped on the handle of an loop exercise tubing that's anchored to a table leg for abduction/adduction exercises, lost balance, whipped around to stabilize, trigger minor vertigo on top of the lost balance, fell anyway. Way stupid, in several ways. 🙄1 -
Under the pump so quick run
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Longest run I've done in the last few years. Felt pretty good.2 -
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.1 -
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 minutes1
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