What Was Your Work Out Today?
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25 cals assault bike, 10 seated db presses with a 10kg db, 15 cals bike, 10 seated db presses, 15 cals bike, 10 seated db presses, 25 cals bike in 11:49.
Then 3 sets of 5 tempo backsquats at low weights (empty bar, 25kg, 25kg).
Then in gymnastics class I did my first assisted pull ups with vertical bands instead of horizontal ones. I could only do two in a row and I required 4 green bands but I did it. It was terrifying, my heart was going crazy, and I screamed a few times. I also needed the coach to push my legs back to the box so I could untangle myself. It's a good thing I have very flexible limbs or I might've hurt myself. It's also a bad thing because I get careless/sloppy because I know my flexibility will save me from my thoughtlessness (99% of the time).
Then 4 rounds of 10 strict hanging high knee raises (I did 5 in a row for the first time and it was fine), 10 push ups from a 30 inch box and 10-15 ring rows. You get a minute for each exercise.
Then the accessory work was a rotator cuff sequence and lying hollow hold pvc pull downs that I scaled a little bit and only did 2 rounds of instead of 3.
I overdid it but I don't think it'll have any consequences. I do wanna work on knowing when to stop so I don't do this often. It's not a habit now but it happens once every few weeks and that's just too often. Tomorrow is not a rest day either...2 -
Saturday I still did some strength training in the early evening, after my firewood exercise session in the morning. Just two sets of dumbbell bench press, pull-ups (assisted using resistance bands), dumbbell shoulder presses and rack pulls.
Yesterday I did a 12.5km run on the treadmill, in 1h27 minutes. Felt harder than it should, harder to breathe, I suspect seasonal allergies are to blame.
It's a bank holiday here today, so I figured that aside from 'vegging out' in front of the TV, I might as well get some movement in: a 75 minute walk on the treadmill while watching TV.
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Did steady state work the last two days, around an hour both times.
Yesterday was rower, then LateralX. Today was rower, then Assault Bike.
Neither day too hard. 75% max HR on rower, then around 60% to 70% max on the others.
Since I'm getting used to all the lifting, now amping back up the cardio again to around an hour or so per day. I was cutting that down a bit recently.1 -
Back on the river, rowing 2 seat in a quad, mostly easy/moderate steady state but bow threw in a few power 10s for variety. About 6.8k, roughly 15' Z3, rest below.
Photo from Friday night's moonlight row, me at right in the far end (stern) of the barge wearing yellow (and a tastefully contrasting pink glow-stick necklace 🤣).
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Local hike: 4.4 miles, 15.26 pace, 468 active calories
Resistance Training: 75 minutes, 200 active calories3 -
25 mins on the TM. Was going for 30 but felt a pain in my calf and didn’t t want to risk it. Stretching afterwards.5
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light work yesterday per physical therapist routine. 30 minutes of stability and marching movements prior to a 2min On/1min Off jogging routine. Slow progress, but I don't mind. I don't expect to run in a tri until March.
Open water swim tonight. Preparing for the swim and run portion of an Olympic distance triathlon on Sunday. Once again, I have a speedy runner lined up to do the 10k run split.4 -
Got in 60 minute run today. Nothing else planned as I catch up on sleep today 😁😁2
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An hour of pilates this morning and oly class this evening.
Oly class had an emom of 1 power snatch and 1 overhead squat at fairly low weights (65-70-75% of 1rm) for 12 minutes. I wasn't feeling very strong on my snatches for some reason so for the first time ever the overhead squats felt easier.
Then the strength was 3x3 snatch pulls at 105% of 1rm. This felt so heavy but it was done so quickly, we finished class 10 min early.
Some of the other women in the class kinda diuscarded the percentages and did heavy-for-them weights at the emom and then 105% at the pulls. Idk why you'd willingly overexert yourself like that. There's logic behind the workout programming and we're still in deload so it's a bit counterproductive.
So tired now. Tomorrow should be sprints, wallballs and snatches so I should rest throughout the day if I can.3 -
Saturday: 5km elliptical followed by full-body lifting
Deadlift, hack squat, DB press/row, DB front/side/rear raise, DB curl/extend
Monday: Leg day
Squats, RDL (workout cut short due to time for other commitments)
Tuesday: Pull Day
Pullups, BB Row, BB Shrugs, Cable row, Face pull, Cable hammer curl4 -
Today's treadmill run: 9.5km, 7.5 of which at 8.7kph and the rest at 9.2kph, so 65min in total.
Mostly Z3 with the last 15 minutes Z4. High humidity and still allergies playing, but it didn't feel quite as bad/hard as Sunday.
Most likely no workout tomorrow, as I'm meeting up with a friend after work for drinks and dinner and will probably be home too late. But I'll probably get a fair amount of steps in.4 -
Supersets this AM. Increasing my weights on most things now. 150 compound reps of legs, shoulders and chest (each), broken into 30 X 5. Again, most of the weights/reps are too heavy to do 30, so I'll either do 16/14 or 20/10 X 5 sets for each body part.
Finished the lift right before lunch and went into rowing intervals. Did an 8 X 500m rowing sprint workout, but did it as a rate ladder. Started at 20 SPM, adding one stroke per minute for each set until I finished at 27 SPM. Avg slightly over 2:00 pace for the set. Did another 1K at around 2:15 pace and then just a cooldown for 15 minutes on the LateralX.3 -
Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old3 -
9k coached row in bow of the double, with a 21 y/o (petite but mighty!) rowing stroke.
We had a mini-adventure. Though I steered wide of the bank on the corner where the fishing docks are, one guy had left two rods unattended with lines far, far out into the river. We can't see the lines from the water at all . . . so we caught both lines, dragged the rods (that were propped up on shore unattended) into the river, got ourselves well entangled. Various untangling and rod retrieval activities ensued. Coach came up in his launch to support if needed. Fortunately, everyone was reasonably good humored about it, and all ended well.
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Enjoyed an easy paced swim of 1800 yds last night. Lake was a bit cooler, but still very nice for swimming without the wetsuit. I"m going to be slow in the Oly distance swim on Sunday (1500yds) but my bike fitness is sound, so I'm not too nervoue about race day. It really helps having a 7:30/mile runner handling the run split to finish the relay.
Planning an easy bike tonight.
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MissAtomicBomb238 wrote: »Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old
@MissAtomicBomb238 🤣🤣🤣 stretching because it helps muscles recover right?? 🤣🤣 age is just a number. Also coming from someone who stretches everyday now (for the last 3 months that is 😁😁)
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We did a "sprint" of 20 wall balls and 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches, 3 min rest, 20 wall balls, 6 heavy snatches.
The rx version was 6kg wb and 55kg bb for women and 9kg wb and 70kg bb for men. I did a 4kg wb and a 37,5kg bb (at 83%) and it was plenty heavy. I rarely snatch at this weight since it's so inconvenient when you build up and our current program put us at 75% max iirc so far. I was hurt and taking it easy when we last did anything at this kind of weight. But since I did 3x6 in less than a minute per set, I think maybe I'll be okay once we get there in oly class as well.
I did it in exactly 13 minutes, meaning 7 minutes of work. Most people were in the 4-5 min range but I don't really care. I needed to do the wall balls slowly and consistently (it was a sprint so we weren't allowed to drop them before finishing the set) so I had some strength left for the snatches. Only 2 or 3 of all the snatches felt okay, the rest felt like I was barely getting them above eye level but by some miracle I got them up every time anyway. I also only did 2 no reps (that I counted as reps anyway), in which I stretched my elbows late but both times happened when I was trying to do a double. I learnt my lesson then.
Because the snatches were heavy, this extremely short workout was preceded by a bunch of strength building up to the weight you were gonna use so on top of the regular workout, there was a buildup like in oly class, except I never remark on it. I typically assume people will know I don't jump from the empty (15kg) bar warmup to a 30+kg workout but I thought I'd mention it anyway.
For accessories we did some flyes (with the little 2,5kg plates in our hands, very cute), push ups and planks. I learnt that planks on your hands are like 3x easier than planks on your elbows.
Now my nose is twitchy like I have to sneeze, which it sometimes does to tell me my head is gonna hurt, which in this instance means I'm very hungry. Body cues are weird.2 -
As expected, no time for exercise today after having drinks and dinner with a friend. But I did get 12000 steps in (commute, walking to the city center to meet my friend...) and managed to stay within my calories despite a restaurant visit.3
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Push Day in the weight room...
Bench press, incline bench press, decline machine press, seated overhead press, cable pressdowns5 -
Had to make it a quick workout today. Had to have a fridge repairman out. He came, of course, right at lunchtime, when I normally workout.
Just did a 30 minute row -- 6300 something meters @ 2:22 pace. Went without even using a HRM. Felt good just to go unstrapped for once.4 -
Rowed just under 7k, 2 seat of the quad, with more than usual power 10s because (1) it was a cooler day, and (2) our bow rower needed to get off the water quickly in order to be at work on time. 😆 Everyone but bow (i.e., 3 of us) was over 60 y/o, stroke over 70, and we held up OK through the interval work. Got 30+ second improvement in (instantaneous) split on most of the power pieces vs. moderate steady state, having mostly held it together reasonably well technically at the higher pressure. We need to do more of this, presumably will if weather's not punitive, since everyone thinks it's fun.bojaantje3822 wrote: »(snip excellent-sounding challenging workout details)
I learnt that planks on your hands are like 3x easier than planks on your elbows.
. . . as long as you're not an old person with cumulative trauma sensitivities in both wrists, @bojaantje3822. 😉 I can plank on forearms more easily/longer than on hands, not sure about just elbows (vs. full forearm) if that's what you're doing. My wrists are poor performers for sure, though.
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Mikeruns2021donotaddme wrote: »MissAtomicBomb238 wrote: »Cause accountability…
…45 min cycling, 1 mile (streak run), back/bi day
…stretching cause old
@MissAtomicBomb238 🤣🤣🤣 stretching because it helps muscles recover right?? 🤣🤣 age is just a number. Also coming from someone who stretches everyday now (for the last 3 months that is 😁😁)
Age is a number. And yes recovery and all that. But danggggg…I’m creaky.
WOD: 45 minutes (15 minutes warm up run and 30 minutes of speed work- 30sec all out/ 90 sec running recovery for 15 then 45 all out/ 75 recovery for 10 then 1:1 for 5.)
Walking body weight lunges and planks
Stretching for the recovery aka being old
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Did a short bike ride tonight before Sunday's tri. Easy one hour effort with a 20 min higher intensity stretch just to wake up the legs. 57 minutes at 17.4mph overall pace.
PT said my hamstring is no longer inflamed and my control at the end of the range of motion is back to normal. Now it's just strengthening work and following the return to running progression.
Will do a 2:1 run walk tomorrow.3 -
@AnnPT77 should've said I learnt they were easier *for me! But your comment is very interesting. I can't do any push up or box dip stuff the normal way because of my wrists and have to use handle-type things (DBs for push ups, some kind of contraption for "box" dips) to position my wrists okay. I can't do overhead squats with the proper wide grip either and need to go as narrow as possible while still being able to squat all the way down and heavy snatches also hurt my wrists more than they reasonably should (though at least that pain is getting less with regulsr training). So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!2
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bojaantje3822 wrote: »So why are planks on the hands easier...? I'm gonna bring it up with the pilates coach for sure. I'm very curious!
Isn't it just a matter of physics? The angle of your body is different: planks on your hands (presumably with stretched arms?) probably mean more weight on your feet and therefore less core implication?
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I occasionally do a 5 minute plank. Because it's really boring, I'll do one minute front plank on elbows, one minute left side plank on hands, one minute front plank on hands, one minute right side plank on hands, and finish where I started - one minute front on elbows. The endeavour is hard work and not that rewarding, so I tend to only do it once a month or so. I tend to do it after climbing, as static stretches are recommended post workout but not pre (for climbing, I don't know about other stuff.)
I didn't really exercise much on Monday, as I drove to Norwich after work. I did get 12k steps in, at least.
Tuesday was my Dad's memorial. I managed more steps (24K) and got a quick kettlebell workout with a 24 kgs wieght (100 swings; 15 goblet squats.)
I wen climbing on Wednesday. It was a 2 hour session, good fun. I wasn't in very good form, although I did get one v4.2 -
Todays work out was 45 minute lower body and core 🏋🏻♂️ And 60 minutes 🏃🏻♂️
Plus, I stretched 😁😁2 -
@Lietchi I have no idea
@drmwc we rarely do them but sometimes they're programmed as accessory work. The normal core accesory is v-ups, russian twists, hollow rocks and hollow hold but I can't do 3 of those because of my back right now so I'm happy when they schedule something different. Sometimes it's pallof's presses or split squats and lately it's been planks and flyes.
Sideplanks are often in the warmup but you kinda need a strong core to get into position so I only managed to get into position on my knee a few months ago. A real sideplank off my feet is going to take a lot more time and patience.
Anyway, tonight I have drinks with some colleagues so I had to go to the gym at noon. It was 3 rounds of
1 min plate hold (with two fingers if possible, one plate in each hand, very hard to do)
A clean into 3 front squats
6 deadlifts (my back hurt so I did strict shoulder presses instead at 22,5kg)
A clean into 3 front squats
1 min plate hold
2 min rest
The rx version for women was 55kg but I can't clean that much
I'm so frustrated because I can jerk that much, I can front squat way more, my snatch is only 7kg away from my clean. I just want to improve this.
I ended up doing 45kg, which mostly hurt to clean but my frontsquats looked very good. Some of the guys were muscle cleaning in a way that looked much too easy but I guess they might've wanted an easy workout for once. I finished in 16:18 iirc including the 4 min rest.
I'm skipping tomorrow's workout because it involves a lot of rowing, thrusters and muscle ups but I'm doubling up on the open gym because a gym friend wanted to work out with me and practice cleans and frontsquats I think and then I still have the gymnastics homework.2
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