What Was Your Work Out Today?
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Chest Day in the weight room!
Cable twists, bench press, incline DB press, decline cable fly, standing OHP, cable pushdown, cable woodchoppers, Perloff press1 -
Long days at work, blah blah blah, repeating myself 😛
Yesterday 4.5km in 31min after dinner, always harder when I'm digesting.
Today: barely slept 4 hours last night (woke up in the middle of the night, incapable of falling asleep again) so lots of steps in the morning, pacing while keeping busy on my phone. Tweaked my lower back while rearranging the contents of some cupboards, of all things, so no strength training today. Any movement upright was still fine, so I did a 5km treadmill run instead, in 35min.3 -
Another hour of easier cardio. Same as yesterday, but extended the walk, @ 15% incline, on the treadmill, to nearly 30 minutes and split the other 30 between the LateralX and Assault Bike.
HRM twice dropped on me. New version, they must be working the bugs out still. I don't care on my easy days. Would have been really frustrated tomorrow, when I have my hard row day. It's the "Rugby Test" -- a pretty well known fitness test over in the UK. It's a gauge of Rugby fitness. From what I recall from last year, I'm not in very good Rugby form
. It's basically row 4 minutes, full sprint, 3 minute break, row 3 minutes, 2 minute break, row 2 minutes, one minute break, row 1 minute, one minute break, then (the killer) a 3 minute sprint. It's just brutal. I averaged just over 2:00 pace last year.
I have the rests wrong, here it is exactly.
https://www.freespiritsrowing.com/forum/viewtopic.php?t=2292 -
First row - first actual workout - since Saturday. Around 8k, in bow of the quad, with quite a few power pieces (interval work).
Really good, patient rower in stroke today, very long through the water, and letting the boat create the recovery (letting boat speed bring the boat back under us to the next catch) - so good. Lovely day (40s F and up, sunny, calm water).
On Monday, we had a chilly morning (mid 30s, so not much above freezing), started with a heavy fog, and there was a difficult number of rowers (5). Not wanting anyone out in a single safety-wise, I volunteered to cox a quad. (I'd even brought extra clothes just in case - coxing in low temps is *cold*.) They did a bunch of power pieces; I just yelled, watched our line; steered.
Tuesday, nada - trying to catch up on some stuff around the house.2 -
Feels like I've been spinning my wheels the past weeks - stress from work, lack of motivation for strength training... 2.5 weeks before I'm on holiday for more than three weeks - serious deadline pressure.
This really shows that habits are what keep you going, not motivation. Unfortunately my habits don't extend to regular strength training 😆 only running and keeping my calories (sort of) in check.
Agree 1000%. This is THE secret. It's not anything else. "We are what we habitually do."
This is so deeply true, IMO, on multiple levels.
I'm grateful that for me, the habit of being active started 20+ years ago, long before weight loss to a healthy weight. Now, it's so ingrained that I don't even worry at all if I flake out for a while.
If the rowing club failed, I might be in trouble - not sure - but short of that, random breaks aren't distressing, because I know I'll resume.
Beyond that: It's super seductive to believe that we are somehow our aspirations or intentions. No - if only! (Hah.) I think we are the behavior we display in the world. Everything else is just a daydream.
Kurt Vonnegut argued that "we are what we pretend to be". I think that's right, with behavior the ultimate public yardstick.
I so admire those of you who mastered both activity and eating habits at the same general time. I can't imagine myself achieving that, even though I wish I'd gotten to a healthy weight earlier.2 -
Scrambling to keep multiple balls in the air this week. Son #2 and his employee (and two hunting dogs) in from Nebraska for a week and staying with us. Instant chaos.
Also trying to win the gym challenge, which means meal prep, two/day workouts, etc. In addition, I'm winding down to retirement this week after 38 years in large enterprise sales all with the same company. LOTS of formal and informal tasks both business and personal to complete in a relatively short time. Not to mention severance payout decisions, pension decisions, as well as medicare planning. This process came quickly since I had a chance to grab a severance package and wasn't expecting to pull the plug for another year.
All that aside, I managed a trainer ride last night, a treadmill run at noon, and another indoor spin tonight. In with the personal trainer tomorrow morning. Its all about priorities, lol!3 -
My Orkney dives were:
Sunday
Dresden. 38m to the bottom. However, I was on 32% nitrox, so only went to 33m. 42 minutes; no deco.
Karlsruhe. 25m; 43 minutes; no devo.
Monday.
It was a Force 8 gusting 9, so we only got 1 dive. F2; 18m; 48 minutes.
Tuesday
Coln, 34m, 41 minutes. 3 mins deco.
Brummer, 33m, 40 minutes. 4 mins deco.
Wednesday
Kronprinz William, one of the big battleships. 37m, 39 minutes and, oddly, no deco. We looked at the 12 inch guns, at the bottom, which were fired at the Battle of Jutland. We then went to top if the wreck for the rest of the dive. (My buddy was single tank which limited how long my dives could be. I was on twin 12 litre tanks, which were filled before every five, so I had loads of air.)
UB116, 30m, 41 minutes. Cracking dive. I picked up 7 minutes deco.
Random fishing ship, 22m, 31minutes.
Thursday
Markgraf, another of the big battleships. Another great dive. 41m, 33m, 6 minutes deco.
Tabarka, 15m, 33 minutes. Lovely dive with loads of life. You do a negative entry, swim inside the wreck for the dive as the current builds up. Then you pop your head out of the wreck at the end and have a very fast drift to end.
Friday
Force 10 winds so we were blown out. I did a very damp 10 mile hike.
I went climbing on Sunday. I was out of form in a 2 hour session.
I went climbing on Tuesday. This was a bit better, also 2 hours. I got 2 new routes and quite a few session flashes.3 -
No lifting today, cardio only, an hour on the elliptical doing hills. If it weren't for being able to watch Netflix movies at the same time, this workout would be uber-difficult for me to face at 5am.1
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@Djproulx - congrats on retirement! I'm jealous! I have quite a few more years still (hopefully wind down in six or seven years).
Agree with Ann (and everyone) about habits. Engrained in me now. Wish I had those habits in my 20s and 30s but I didn't back then. Didn't start getting serious about my health until my early to mid 40s.
Today was the "Rugby Challenge". 1000m/3', 750m/2:30, 500m/2:00, 250m/2:00, finish with a 750m sprint. Last year, I blew up on the last one and averaged just over 2:00 pace (pace is what you average per 500m). This year, was more in control and finished with a 1:57.6. I'll have to go back and check, but I'm pretty sure this is my best time at this workout (I don't do it but once a year) since my back injury. 12:44 total time.
I've read an "elite" rugby player, whatever that means, I'm assuming semi-pro, is expected to finish at least in 11 minutes or under, so I'm a bit off of that pace! But even at my best, I would have struggled to get under 12:00 (I never started rowing until my late 40s when my right knee was already destroyed). 11:00 would make you quite the athlete, that's for sure, though some of the guys in my rowing club in their 40s (and a few in their 50s) can still row this in around 11 minutes. I'm happy with the improvement!3 -
MikePfirrman wrote: »@Djproulx - congrats on retirement! I'm jealous! I have quite a few more years still (hopefully wind down in six or seven years).
Agree with Ann (and everyone) about habits. Engrained in me now. Wish I had those habits in my 20s and 30s but I didn't back then. Didn't start getting serious about my health until my early to mid 40s.
Thanks, @Mike, It will take some getting used to, but I'm ready to move on.
Re: Habits, I was very active while in 20s and early 30's, but the combination of a growing family and the travel and social demands of a F500 sales job really took a toll on me. I didn't regain my fitness until in my fifties.
Now, it's so ingrained that I don't even worry at all if I flake out for a while.
If the rowing club failed, I might be in trouble - not sure - but short of that, random breaks aren't distressing, because I know I'll resume.
@Ann,
You describe what I refer to as the "motivation not needed" effect. Motivation comes and goes, but once you make a DECISION to be active for life, it doesn't matter. Habit formation makes your return to exercise automatic, whether after one day off or ten days. If the habit loop (craving, execution, reward) is strong enough, we don't even think about it. You'd miss your rowing reward, as I miss my running or cycling reward. This is no longer just what we do, its part of who we are.
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For the first time in months, I did a stationary bike ride, 10k easy pace, 3' CD (as if I needed a CD! 😆).
Tree cutters were here with a giant lift truck and chipper for part of the day. Between keeping an eye on them and pretending I was going to accomplish something around the house, I stuck around home, hence the îndoor activity - I needed something.
Also, tried a single overhand hang to stretch out (and see how long until it got uncomfortable - not long
, only about 50" 😆). 2 -
@Djproulx , congratulations on the retirement.
I've found it pretty great, but experienced an adjustment period that felt almost biochemical. It was weird. I think I was so used to fast paced changes of activity and high stress that it took a while to focus more calmly . . . but adapting to that change was very worthwhile.
I feel like some people I know experienced something similar, didn't give themselves time and patience, panicked and went back to work! If it takes some time to find the right new routine, that may just be part of the process.@Ann,
You describe what I refer to as the "motivation not needed" effect. Motivation comes and goes, but once you make a DECISION to be active for life, it doesn't matter. Habit formation makes your return to exercise automatic, whether after one day off or ten days. If the habit loop (craving, execution, reward) is strong enough, we don't even think about it. You'd miss your rowing reward, as I miss my running or cycling reward. This is no longer just what we do, its part of who we are.
Y'know, I think it happened for me at first even without a lot of decision or commitment: I stumbled into something I found so much fun that it was self-motivating.
I agree with the habit and craving part, for ongoing sustenance, though.
That "what we are vs. what we do" distinction fascinates me, has for a while. I think I am a rower, but I like to ride my bike (not a cyclist, IOW). There are other things like that in my life, and I see it in others, too. Only some things become part of my identity, and for me the distinction isn't how good I am at them. I'm not sure what tips the scale.2 -
Went to the gym last night again (first time in 3 weeks -- did last two Thursday night lifts at home).
Didn't really feel like driving to the gym, but was nice once I got there and got it done. I am enjoying having access to heavier (standard) weights again. I have heavy dumbells and heavy KBs at home, but not heavy bench pressing capability or leg press capability.
Also finished up with the Stairmaster, which I enjoy. Around 33 floors in 10 minutes, skipping steps and doing some sidestepping work.
As a vanity thing, I'm regaining a lot of the shoulder definition I had back in my late 40s/early 50s when I first lost the weight and was regularly lifting heavy. Wasn't really positive, at 57 (58 in a few weeks) that I'd be able to regain that bulk/shape, but it's coming along nicely.3 -
MikePfirrman wrote: »As a vanity thing, I'm regaining a lot of the shoulder definition I had back in my late 40s/early 50s when I first lost the weight and was regularly lifting heavy. Wasn't really positive, at 57 (58 in a few weeks) that I'd be able to regain that bulk/shape, but it's coming along nicely.
So there's hope for the rest of us!1 -
MikePfirrman wrote: »As a vanity thing, I'm regaining a lot of the shoulder definition I had back in my late 40s/early 50s when I first lost the weight and was regularly lifting heavy. Wasn't really positive, at 57 (58 in a few weeks) that I'd be able to regain that bulk/shape, but it's coming along nicely.
So there's hope for the rest of us!
LOL, I didn't think there was any hope for me at my age. The bad thing (and I'm sure you know this) is at over 55/60, any muscle developed seems to fly off within weeks of inactivity. You can work years developing it and lose it quite quickly. I don't have access to a boat (or water for that matter, living where I do in AZ!). I was just getting back to the gym when Covid hit. For two years, I wasn't able to or wanting to lift anything over my head with my disc injury.
Hard getting muscle back but a lot of protein and consistency has gone a long way. My wife actually thinks I might need to lose some muscle. I'm 5' 10" and 204 currently and there's not a lot of fat. First time she's ever said that to me -- "maybe you should stop lifting so much...". She's concerned about the extra bulk weight on my aging body.0 -
Easy cardio day -- one hour. 30 on the treadmill, 15 on the LateralX and 15 on the Assault Bike. All around 60% to 65% max. Pretty much a recovery type of workout for me.3
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MikePfirrman wrote: »Easy cardio day -- one hour. 30 on the treadmill, 15 on the LateralX and 15 on the Assault Bike. All around 60% to 65% max. Pretty much a recovery type of workout for me.
Your recovery workout is a max effort for many folks I know.
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About 9k rowing bow in the quad, quite a few power pieces interspersed. Chilly morning - higher intensity helps keep us warm.😆3
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Nice outdoor ride yesterday. 36 hilly miles through classic New England fall scenery. Helped take my mind off the pain of climbing, lol. Followed it up with a 1.75 mile walk to earn extra gym challenge points.
Today I got my gym challenge work done early. Strength session, then a treadmill run. I'm seeing progress, however modest, in my run fitness. Today I moved from a 2:1 to a 3:1 run/walk protocol for 35 minutes. As long as I don't look at my old run times, I'm happy to be improving. The goal is NEXT year, not this one, so injury prevention is the real focus.3 -
Thursday: considering my back was still feeling iffy, a shorter strength training. Two sets each of DB bench press, DB shoulder press, assisted pull-ups, dip bar leg raises. And then 3 sets of bodyweight hyperextensions to give my back some gentle recovery.
Friday: work, work, work and then cooking dinner, so no exercise.
Today: I felt like pushing myself, considering my lack of mileage so far this week. I ended up doing a 19km run on the treadmill in 136min (not counting 2 short walking breaks). I was aiming for 20km but I was really struggling at the end. Still way better than my previous longest run (15.8km).
I have more stubbornness than common sense though apparently 🙄 about 10 minutes afterwards I started to feel nauseous and weak. Low blood sugar and/or lack of electrolytes I'm guessing. Definitely need to think about fueling myself during long runs, new territory for me. I turned the big 4-0 this week, too old for the recklessness of youth 😉
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Canceled this morning's group row: Air temp barely above freezing, windy, uneven/unhelpful number planning to attend, and I didn't want to be responsible for sending anyone out in a single (safety).
Feeling unmotivated - it's practically a personality trait! - but I talked myself into another stationary bike ride. Still fairly moderate intensity, mostly Z3 and below with just a bit over 3' Z4 toward the end, but a little more push than last time, 100W average not counting the CD after the 10k.2 -
MikePfirrman wrote: »My wife actually thinks I might need to lose some muscle. I'm 5' 10" and 204 currently and there's not a lot of fat. First time she's ever said that to me -- "maybe you should stop lifting so much...". She's concerned about the extra bulk weight on my aging body.
My wife hounded me for years about not adding too much muscle, although her excuse wasn't to reduce stress on joints, but rather how she didn't find Arnold attractive. Had to repeat myself dozens of times how I didn't have the genetics, the drugs, the 10 hours per day to lift, nor the appetite to put away five thousand calories per day, so the chances of me ever actually looking like Arnold were between slim and none, lol.3 -
Yesterday was my full body day:
Elliptical - 5km
Deadlifts
Hack Squat
DB Press <superset> DB Row
DB Front/Side/Rear Raise
DB Curl/Extend
My wife always ribs me about enjoying the blazes out of my 3 hours in the gym on Saturday mornings, and I do, lol. (Though that time also includes long hot tub soak and shower.)2 -
Yesterday I skipped my workout. It's "bulk pickup" week this week in my neighborhood and we take advantage of that and trim some of the stuff behind our backyard fence. We have a lovely view lot with a nice 3 to 4 mile Arizona vista and then mountains in the distance. That's about all you can see when you look out from the deck -- except a few overgrown thorn bushes! So the wife wanted those bushes trimmed. These things are bushes from hell -- 3 to 4 inch thorns in them. I thought rose bushes were bad until I moved to Arizona. Took 3 hours to trim them enough down (don't want to destroy them -- the provide Quail cover from predators) to see the mountains unobstructed. Wife thinks it's like trimming a boxwood shrub. Hardly! The other issue is you really have to be careful not to disturb a rattler sleeping or chilling under the shrubs!
Today was a lift in the AM followed by a hard row. Repeated the row from last week -- 3 X 2K with 2 minutes rest. Improved by nearly a full second -- 2:07.9 average. Better, but still not great. Happy I don't seem to be losing rowing speed (what little I have!) with only doing two hard rows per week and the rest of my work on my other cardio equipment.
Had HRM issues again today. Was kind of amusing. Here I'm dying on the rower and it's telling me (it talks to you through the headset and interrupts the music) that my HR is in the 60s and I've "burned 4 calories so far".2 -
Another day of morning walk and stability work, then an afternoon bike ride.
Two of us started in NW Connecticut and looped into the Mass Berkshires. the foliage is moving to peak color in the next week or so, making it very pretty riding. The only downside was a brief rain shower during the big downhill descent, (-4% grade over 3.8 miles), causing us to back off the speed a bit. We touched the high 30's, which is exhilarating, but neither of us wanted to risk any higher speeds in today's conditions.
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Leg Day Monday!
Squats 4x20
BB Step Ups
BB RDL
BB Hip Thrust
Seated Calf Raise
Cable Crunches
Planks2 -
Pull Day Tuesday!
Pullups
BB Rows
BB Shrugs
Machine Rows
Preacher Curls
DB Side Bends
Side Planks2 -
Easy cardio work today. Had my Covid booster and flu shot yesterday late. Arm was sore and I've had past weird reactions, so just took it fairly easy.
Put the rower out on the deck (only like 80 today) and rowed for 20 minutes. Then went inside and did around another 20 more on the Assault Bike -- super easy on the bike. Dogs enjoyed getting out in this nice weather while I rowed.0 -
I'm increasing my days working with my trainer at the gym, since she told me today that I have 16 sessions "banked" from my summer break. This will help me in the gym challenge as well.
Today's work was a bunch of various lunges done on unstable bases, plus some core stuff, including a new movement to me. It was a standing windmill like movement done while holding one end of a weighted bar while the other end was secured on a swivel base. Treadmill run in am, then walk in pm.
May swim or ride the bike tomorrow.1 -
Few days of not a lot.
Sunday my club had a boat dedication to a founding member. He's an amazing guy, a mentor to many of us, and the closest thing to a Renaissance man I think I've known in real life (athlete, sculptor, art-furniture builder, distinguished academic with multiple degrees, gourmet cook, and more - including being a warm, generous, and decent human being).
Some time back, he taught me how to row his self-built Venetian style rowing boat - a sandolo, rowed like a gondola, but a smaller boat type. (Very challenging to row!) Sadly, he now has dementia in his 80s, but rose to the day, seeming to recognize many of us, and shared memories. His wife, son, and grandchildren seemed touched by the ceremony.
That was followed by an oar-painting afternoon, so I did more standing, low-key walking, and especially wet sanding than usual, after which we went out for pizza & beer. Took up much time, and rowing related, but not a workout.
Monday, no workout, but probably I had an elevated heart rate from the tree cutting project at my house. They dropped 5 giant maples & tulip poplars, literally shaking my house. Neighbors at least 2 houses away felt it.
Totally off topic:IMO, a job for pros. Even so, it was scary: A line of trees between my garage and neighbors' house, each several times taller than their house (or the space between trees & their house).Today, rode my bike 2.8mi at 10.6mph to meet a friend, with whom I took a 4.25mi walk in total (two different places, his car between), then 2.8mi/12mph bike ride back home . . . where my trees guys are still working on cleaning up the first 5 trees, with 2 more yet to be cut.
(That's my hand, which isn't petite.)
Rain/major wind tomorrow, canceled the group row already, so either indoor workout or laziness - we'll see.
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