What Was Your Work Out Today?

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Replies

  • AnnPT77
    AnnPT77 Posts: 34,204 Member

    No workout yesterday: It was choppy on the river, but we had 5 rowers, and I didn't want to send anyone out in a single. I'd had worse than usual sleep, felt crud-ola, so volunteered to cox a quad. (The coxwain mostly just steers, and makes a few other calls. It's like being a bow rower without the rowing, but with a handy steering mechanism and a good sightline. So much simpler than bow! Don't misunderstand: Good coxes are worth their weight in gold, especially in racing or tech practices; but even marginal ones like me are nice in recreational rowing.)

    I didn't hit anything, which is baseline adequacy. 🤣

    Today, it was a bike day, the usual deal, 23.29 miles at 10.8mph moving speed. Back up to the upper half of 80s F (30+ C), not too humid, slight breeze, quite sunny. The wooded parts of the trail were nicest, not gonna lie.

    Supervised open rowing, but didn't row, just carried some boats and oars.
    Djproulx wrote: »
    I did a leisurely lake swim last night. I'm hanging on to the outdoor, no-wetsuit swims as long as possible. I didn't wear my Garmin, but swam for about 40 minutes, stopping occasionally and floating with the pull buoy as needed.

    I'm also taking a step back on the running progression, since the two PT's I'm working with think my recent high cycling mileage is probably causing minor compensation and that shows up as pain/discomfort when I run.

    Instead, they have given me two daily movement routines to be alternated daily while I'm continuing to ride a lot. The goal is to stabilize and strengthen the supporting muscle groups. The exercises are no fun, since they hit all my weak points, but I don't "need" to run at the moment so it is a good time to address the issues. I also want to continue cycling as much as possible during the nice weather in Sept and Oct.

    I admire how you go about this, @Djproulx - working to keep fitness up to the extent possible after injury/setbacks, make progress in wily ways to the extent possible, seek and use the advice of your medical/bodywork team to guide the process, do hard or annoying things when it's right/needed, etc.

    It's a great model.
    MikePfirrman wrote: »
    (snip)
    nossmf -- gotta do you, even if you fail! Nothing wrong with that. In reality, I'm a pretty mediocre indoor rower -- at best! But I love it and have a passion for it.
    (snip)

    Pfft. 🙄

    Guys, don't believe everything Mike says.
    @TicTacToo -- nice work! Don't get too caught in times. I did that early on too. Just work on form and staying safe. Times/paces will come if you do the first part and just be consistent.
    (snip)

    Good advice - very good.


  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    @AnnPT77 - thanks for the kind words, but I'm (currently) only a moderate paced rower and, by far, the slowest heavyweight in my rowing club. Yes, it's likely true that not many men (or women, like you) workout as hard as I do at soon to be 58, but as you know, the rowing community is exceptionally fit, whether it's indoor or outdoor. You and @Djproulx are two I look up to and want to be when I grow up! :D

    Lifted last night. Did a nice job not pushing too hard or getting hurt. It did confirm why I'm not a huge fan of Planet Fitness. The one in my area is just packed at night. You can't get on one of the free weight benches with barbells, so you're relegated to machines. One of the few heavy options, the Leg Press, is always filled with people that just sit on the machine. I'm not one of "those" types that tells someone to get off a machine, but I was seriously tempted last night. One guy sat on the machine 40 minutes! I'm not kidding. Probably did four sets in that time. I was ready to get on the other one until the dude coming off of it didn't wipe it and proceeded to phlegm up a big ol' lugie into his paper towel he was carrying right over the machine. I was so turned off. I honestly need to just break down and get some heavier weights at home. I'm getting sick of going there.



  • nossmf
    nossmf Posts: 11,616 Member
    AnnPT77 wrote: »
    Guys, don't believe everything Mike says.

    Had to do a double-take, as I'm Mike also, and for a second wondered if you were talking about me, lol.

    Today I have only a single meeting at work and was allowed to come in late. I could choose to sleep in, or do a double-workout at the gym. By doing the latter, I can skip going to the gym at all tomorrow, and combined with Monday's holiday, I'll get 72 hours of not leaving my bed except to light the grill and burn some burgers. Sounded good to me, so that's the option I went with.

    Cardio: Elliptical - 5km of hills
    Strength: Full Body
    Deadlifts, hack squats, DB press, DB row, DB front/side/rear shoulder raises, DB curls, Lying DB extensions
  • Lietchi
    Lietchi Posts: 6,826 Member
    Yesterday was just a short run, 4.6km in 30min11, right before dinner.

    Today:
    Dumbbell bench press x3
    Assisted pull-ups x3
    Dumbbell shoulder press x3
    Barbell rack pulls x2
    Weighted hyperextension x1
    Dip bar leg raises x2
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    nossmf wrote: »
    AnnPT77 wrote: »
    Guys, don't believe everything Mike says.

    Had to do a double-take, as I'm Mike also, and for a second wondered if you were talking about me, lol.
    (snip)

    Apologies, @nossmf (Mike), I didn't realize you were also a Mike! As I think you figured out, I meant the Mike who said modest things about his more than respectable rowing machine performance!

    I have to say, you're getting it done nicely on the workout front, too, including those times when your commitment carries you through times of lower-ebb motivation challenge. Good stuff!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Easy hour of cardio today. 30 on the LateralX and 30 on the AD Pro (Assault style bike). Legs were tired after last night, so it was all I could do just to do an hour around 65% of max HR. Seemed harder than it should have been.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    Seven of us out to row today, but nice flat water, so 3 singles and a quad. I rowed 2 seat in the quad.

    It was an unusually pleasant morning. Our (43-y/o) bow rower decided it was a good day to do 10 strokes hard, 15 strokes moderate interval pieces for much of the row, other than a bit of warm up and cool down. The rest of the boat (66, 62, and 75 y/o) were all about it, so there we went. We hit the fastest (instantaneous) split I've seen so far this season on power pieces. Consequently, I was still struggling with sweat dripping into my eyes, despite the pleasanter weather!
  • Djproulx
    Djproulx Posts: 3,084 Member
    @Ann, you are always very generous in your comments, thank you. I'm super lucky in that my wife works for an orthopedic group and they have strong relationships with several top notch PT firms. The result is that I get terrific advice and care from the medical folks. And at my age, "it takes a village" lol.

    @Mike, thanks, but I think you'd need to look down (not up) to find my level these days. Your disciplined fitness routine and self analysis are things that I try to emulate. Some days better than others.

    Today was a vacation day bike ride. Visited friends who are camping at the shoreline and we took a 35 mile bike ride, followed by lunch and a quick dip in the ocean. Bike ride was just enough to call it a workout. 16.5mph average over a route that included a nice stretch of rolling terrain.

    Im now trying to decide whether or not to join the Torture Sisters for a long training ride tomorrow. The climbing (4k in 55 miles) and their pace will be very difficult for me.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Only 45 minutes/3.41 miles on my Elliptical. It kept seizing up on me. Hadn't happened before till 2-3 hours in. Guess it's about dead! Checked out another store today with ellipticals. Looked at Octane and Spirit brands today. Previously looked at PreCor and Matrix. Any insight from any of you would be appreciated. The repair guy that had come out 10 days ago said they see many repair needs on Matrix and very early on, that they shouldn't. And long waits for parts on them. The repair guys seem to like Precor and Spirit. Said they both have good warranties and parts are available and not expensive.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited September 2022
    swimmom_1 wrote: »
    Only 45 minutes/3.41 miles on my Elliptical. It kept seizing up on me. Hadn't happened before till 2-3 hours in. Guess it's about dead! Checked out another store today with ellipticals. Looked at Octane and Spirit brands today. Previously looked at PreCor and Matrix. Any insight from any of you would be appreciated. The repair guy that had come out 10 days ago said they see many repair needs on Matrix and very early on, that they shouldn't. And long waits for parts on them. The repair guys seem to like Precor and Spirit. Said they both have good warranties and parts are available and not expensive.

    Sole is always good from what I've heard. Sole always has had great equipment at a value price. Did he offer feedback on Sole?
  • briscogun
    briscogun Posts: 1,138 Member
    After like 9+ hours in the car yesterday able to get some work in today…

    1 mile treadmill: 6 incline, 3.5 speed

    Circuit training: 3 rounds (pull-ups, goblet squats, Romanian deadlifts, push-ups, dumbbell shoulder press, core exercises)

    Stretching

    Tomorrow back to C25K 👍
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    edited September 2022
    Biiiggg suprise: Around 7k, bow of the quad. Moderate steady state the whole time, this time. I checked in with the rowers to make sure that was OK, but that was what I was feeling, as bow. I think this was about the most technically smooth lineup we've had yet this season: We were nicely set (side to side balance), good synchronization, just generally felt really good. As consequence, decent-ish splits for that moderate effort level. (Multi-rower rowing is funny that way. It's possible for everyone to work super hard, but the boat goes slowly.)

    @swimmom_1, I have no advice, but I'm sorry your much-used, much-valued elliptical is dying on you. That's very stressful, I'm thinking! I'm hoping you can find a good deal on a nice one.
  • Djproulx
    Djproulx Posts: 3,084 Member
    @swimmom_1 It's not hard to believe that you exceeded the mileage expectancy of your elliptical. You must have put it to as much use as many commercial gym machines get. Best of luck finding a great replacement.

    Fun longish ride today. I joined my friends, the Torture Sisters, but I broke off early and took a shorter route with less aggressive climbing, then our routes came together again for the last twenty miles. I got in 41 miles at a 16.4mph pace.


  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    MikePfirrman wrote: »
    swimmom_1 wrote: »
    Only 45 minutes/3.41 miles on my Elliptical. It kept seizing up on me. Hadn't happened before till 2-3 hours in. Guess it's about dead! Checked out another store today with ellipticals. Looked at Octane and Spirit brands today. Previously looked at PreCor and Matrix. Any insight from any of you would be appreciated. The repair guy that had come out 10 days ago said they see many repair needs on Matrix and very early on, that they shouldn't. And long waits for parts on them. The repair guys seem to like Precor and Spirit. Said they both have good warranties and parts are available and not expensive.

    Sole is always good from what I've heard. Sole always has had great equipment at a value price. Did he offer feedback on Sole?
    @MikePfirrman He didn't. I should have asked about them as I tried 2 Sole ellipticals at Dick's a couple days ago. They are on sale right now too.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    AnnPT77 wrote: »

    @swimmom_1, I have no advice, but I'm sorry your much-used, much-valued elliptical is dying on you. That's very stressful, I'm thinking! I'm hoping you can find a good deal on a nice one.

    When I was googling ellipticals, one exactly like mine is for sale on ebay for $50. Trouble is I'm in PA and it is in Texas! Can't be shipped. Oh well, it's been interesting trying out new ones with updated percs.
  • Djproulx
    Djproulx Posts: 3,084 Member
    mtaratoot wrote: »
    I went flying.

    Not intentionally.

    I rode my bike downtown to get mail. I was going to go check out a new bike crossing signal at an intersection near my house. It lets bikes go diagonally across the intersection when headed south from where the multi-use path ends to the bike lane on the west side of the highway. Otherwise I would have taken a little bike path that avoids another problematic intersection.

    Yep. Hit by a car.

    I slowed down when it looked like he was going to go, then he stopped and I swear he looked right at me before hitting the accelerator and creaming me. Cops came. Ambulance came and patched me up a bit. Someone I know saw the whole thing and took my bike, mail, helmet, and pannier the five blocks to my house while I walked home.

    I got things cleaned up and re-bandaged. I reckon I'll be sore, and now I won't be taking my canoe out tomorrow as planned.

    Wow, that's scary stuff! Any action by law enforcement against the driver??
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    @mtaratoot - so sorry to hear that: How awful! Wishing you smooth and speedy recovery, back to your normal active, energetic self!
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    edited September 2022
    mtaratoot wrote: »
    I went flying.

    Not intentionally.

    Yep. Hit by a car.

    OMG! You are going to be sore. Probably hurt worse a few days later than immediately. Praying for a speedy recovery and nothing long lasting for you.

    I was driving to work @ 6 AM today and luckily I hesitated when the light turned green. 2 cars (that were probably racing), on a 35 mph road, went right through their red light. I bet they were going 80 mph. I would have got hit on my drivers side by them.

  • CoffeeNstilettos
    CoffeeNstilettos Posts: 2,593 Member
    Kind of a rest day but going hiking with my kids.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited September 2022
    @mtaratoot -- very glad you're OK. That could have been much, much worse! Tucson is kind of biker's capital of the world. We sadly have around one fatality every couple of weeks it seems. Motorcycles too, unfortunately. Old people (by far, the biggest demographic in Tucson) and bikes/motorcycles don't mix.

    Did an hour and five minutes of easy cardio. Did something different to start. My wife and daughter have a treadmill I got them last year. Did 10 minutes uphill (very slow but with a 12 to 15% incline) to start, then 30 minutes on the LateralX and finished with 25 on the AD Pro. All between 60% to 65% max HR, so nice and slow.

  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    45 minutes on the Elliptical for 3.19 miles, 15 minutes at a time, (as I was roasting butternut squash for a covered dish wedding today) between switching pans and turning the squash over.
  • Arc2Arc
    Arc2Arc Posts: 484 Member
    edited September 2022
    Stairmaster:
    L13: 4 minutes
    L12: 20 minutes
    L11: 8 minutes
    L10: 6 minutes

    Resistance Training:
    22 total sets…80 minutes

    Ski conditioning began 9-1, transitioning from general conditioning.
  • dralicephd
    dralicephd Posts: 402 Member
    @mtaratoot I hope you are recovering well. That's so scary!!!

    @swimmom_1 I'm sorry to hear about your elliptical problems. I hope you find one soon.


    I've been super stressed from work for the last 2 weeks and eating and exercise have been, well, shall we say "less than optimal". I haven't quite reverted back to old ways, but it certainly hasn't been good. Oh well. Onward and upward. To that end, today I did about an hour on the elliptical (Zone 3 and below) followed by some lightweight full-body supersets. Keep on, keepin on....
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    The usual, about 7k rowing 3 seat (right in back (front?) of stroke, who's in the stern-most seat - facing away from our direction of travel, like all of us).

    This was really good: This stroke was our rowing friend with the Big Ten Championship history (now around 15 years back, but she's still a technically excellent, powerful rower). Usually, when we make rower lineups, I've been encouraging our new rowers to sit just bow-ward of her, where they can see and copy how she rows. Today, we had a mix of non-newbies in the lineup, so I got to sit there.

    This stroke rower had been asking us (week or two ago) to hold on to the finish a little longer, so I was working on that; but in general my finishes are poor. Instead of the release (of the blade from the water) being nice and clean, I get what feels like Niagara falls flowing off my blade, and it's often frothy, besides. Ugh. I'm not good at visual learning, but I was getting some benefits - I think - from trying to replicate her arm motions at the finish, which are a lot more snappy and quick. Good stuff.

    We did some power tens, got down to some instantaneous splits that would be pretty competitive regionally in my age group, maybe even for our average age (53-ish) . . . but no way we could hold that split for a full 2k race! 🤣

    Not as many tens as the row last week: We had a quad, a double, three singles out on the water, plus there were some random fishermen in boats here and there, so our chances for a clear lane were a little more limited. The woman in bow today is good at it, likes doing tens, but is more conservative (vs. me) in the traffic and some other ways - not a criticism at all, I've done this for years, she's only been rowing for 2-3, just started bowing.
  • Lietchi
    Lietchi Posts: 6,826 Member
    Saturday: home alone all evening (BF was playing boardgames at a friend's place) so I did a very late run at 10PM: 6.5km in 44min01

    Yesterday: my long run of the week, a bit shorter than intended because I had to cook dinner and was done later than planned. 11km in 1h14min.

    Today: should have done strength training, but didn't feel like it... Treadmill run of 5.25km in 35min04.

    Very sweaty runs lately, the basement isn't as cool as it was at the beginning of summer, after several (semi) heat waves. Around 22°C (72°F), nothing excessive but there really isn't much air movement in a basement 🙂 I'm glad things will be cooling down again the next few days.
  • drmwc
    drmwc Posts: 1,039 Member
    My diving for the weekend was blown out. I went climbing on Friday. It was fun, I was in pretty good form. 2 hour session.

    One of the divers's dad has a yacht. So we jumped on that for the weekend, going out to sea around Felixstowe. It was nice. We spend Saturday night in Harwich. I've vaguely been thinking of buying a boat, but I probably won't. I found it a bit sedentary, and I prefer to move around more.
  • Thewonderofitall
    Thewonderofitall Posts: 98 Member
    Sunday Morning: 20 Mile Ride

    Sunday Afternoon: 3.35 mile walk with Wife & In-Laws

    Sunday Evening: 2.22 mile Boardwalk walk with Wife after Ice Cream!
  • Rickimariefit
    Rickimariefit Posts: 64 Member
    30 minutes on treadmill with a pace of 6 minute mile.
    Bench press 110 pounds 4 sets of 6-10 reps (depending on when I reach muscle failure)
    Hip thrusts 235 4 sets of 10 reps
    Resistance band squats while holding 30 pound dumbbell. 4 sets of 10 reps
    Shoulder taps: 3 sets of 15
    Weighted lunges 25lb on each side (50 all together) 3 sets of 10 reps
    60 sit ups
    3 sets of 15 push ups.
    Curl and press 20 pounds: 3 sets of 15 reps
    Dumbbell row: 20 pounds 3 sets of 15 reps

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