What Was Your Work Out Today?
Replies
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Finished my timed rowing piece. Terrible time, but I got the distances done. Felt good just to get a hard row in and not quit on it.
Trying to come up with the motivation to do some lifting tonight.2 -
Stationary bike, 15k (took about 40') + 3' CD. I was trying to find an intensity that would stay Z2, and only oops-ed over into Z3 for 54" when I wasn't paying attention and picked up pace a little. Looks like mid-80s watts will work, very easy - averaged 85W on the 10k piece. This is also a small volume increase (50% heh) from my recent indoor workouts - when I even did them! Trying to stay on the easy side so I can keep it up.1
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Stretching
40 minutes on the spin bike
21 minutes walking on the treadmill
48 minutes of lifting weights:
Superset of Bench Press, Lat Pulldowns, Overhead Press
Bench Press: 12@135, 10@155, 8@175, 6@195, drop set: 4@205, 4@175, 8@135
Lat Pulldowns: 12@110, 10@130, 9@150, 6@170, drop set 3@190, 4@150, 7@110
Overhead Press: 10 @ 65, 8@85, 7@100, 5@110, drop set 3@120, 4@100, 6@65
Superset of Cable Overhead Triceps Extensions, Crunches, Dumbbell Concentration Curls, Landmine Twists
Triceps: 12@30, 12@40, drop set 8@50, 10@30
Crunches: 15,15,15,15
Curls: 10@30, 10@35, drop set 8@40, 10@25
Twists, 10, 10, 10, 10
Stretching1 -
Friday
Lifting. I did:
OHP, 3 sets of 5, 35 kgs.
Front squat, 45 kgs, 2 sets of 5.
High bar back squat, 1 set of 5, 70 kgs.
Weighted pull-up, +22.5 kgs.
Hang board, which I was poor at
Deadlift, 1 set of 5, 100 kgs.
Saturday
Climbing, 2.5 hours. A very good session.
This gym uses hold colours to indicate how hard the climb is. The second hardest are the blues, which are v4 to v6. I got two; it's the first time I have got any. I suspect they were both mis-graded.
I also got three wasps, which is the bucket below (v3 to v5).3 -
Last Sunday: What started as simply weeding the front yard turned into a giant project involving moving rocks for about 3 hours. I was incredibly sore for 2-3 days.
Wednesday: mowed the yard and field (about an hour of push mowing)
Today: Post-Thanksgiving elliptical (45 min.; medium pace for me) followed by full-body super sets of light weights.
Just trying to get back into some sort of normal routine. One day at a time.3 -
Rowing machine again, same structure as Thursday's workout, 1k on + 2' off, 2 x (2k on + 2' off), 2k on + 3' CD. Main focus was watching the force curve, recognizing the signs of my recurring opportunities for improvement (or faults) and trying to improve them.
I had in mind sticking with the same under-140bpm HR, 19-20spm, mid-2:30s split as Thursday, but it didn't work out. Needed to drop SPM to 17-18 to keep mid-2:30s, but when SPM slipped up a little bit, HR went up (not surprisingly). Ended up flirting with the aerobic/threshold boundary on the last 2 pieces, mostly above 140bpm even though 17-18spm. 🙄
Most of the workout Z3, a little Z4; 8075m in 767 strokes, including row in/out and CD; 2:32.5 average split across the pieces.
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Leg Day Today!
Stretching
40 minutes on the spin bike
21 minutes walking on the treadmill
Barbell Box Squats:
10@bar, 10@65, 8@75, 8@85, dropset 6@95, 6@75, 8@bar
Crunches:
15*8 sets
Romanian Deadlifts:
10@95, 10@125, 8@145, 8@165, dropset 8@185, 8@145, 8@95
Leg Raises:
15*7 sets
Stretching3 -
I just did 10 minutes of high-intensity interval training and around 5 minutes of stretching. I know this is not much, but as long as I get sweaty and my muscles are moving, I'm good!
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2.5 mile walk this morning before the rain moved in. Its how I start the day and clear my mind if I'm bogged down.3
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Good workout this morning.
Stretching
28 minutes on the spin bike
20 minutes walking on the treadmill
45 minutes lifting weights
Superset of Barbell Bench Press, Wide Grip Lat Pulldowns, Seated Dumbbell Overhead Press
* Bench Press: 12@135, 10@165, 8@185, 5@200, drop set: 3@210, 6@165, 8@135
* Lat Pulldowns: 12@110, 10@130, 8@150, 6@170, drop set 4@190, 4@150, 8@110
* Overhead Press: 12 @ 25, 10@30, 8@35, 6@40, drop set 5@40, 6@30, 6@20
Superset of Cable Triceps Pushdowns, Crunches, Dumbbell Curls, Landmine Twists
* Triceps: 12@40, 10@50, drop set 8@60, 8@40
* Crunches: 20, 20, 20, 20
* Curls: 10@25, 10@30, drop set 8@35, 8@25
* Twists, 10, 10, 10, 10
Stretching2 -
Between the kids being home all last week for the holiday, plus rehabbing from a nagging sore elbow, I took all of last week off from the gym. Still walked the dog a few times, and Wednesday was fairly intense moving boxes/furniture around while we decorated the house for Christmas, but nothing worth posting here about.
Today was my first day back at the gym, so of course started with leg day! Yay!
Squats 4x20
BB Step-Ups 3x10
BB RDL's 3x10
BB Hip Thrust 3x10
Seated calf raise 3x10
Cable crunch 3x10
Planks 3x90sec4 -
Finally back to a regular type of workout week. Did around 70 minutes of solid steady state cardio yesterday and my normal lift this AM, followed by some interval work on the rower and then the Assault Bike.1
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Took roughly a week off after the gym challenge, so no formal exercise. I started back easy today with a slow 35 minute run/walk (4:1). It felt good to actually go outside and run, though my run fitness is almost zero, lol.
Back to the gym tomorrow morning.
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Rowing machine, same format, resulting in 7998m in 824 strokes; at 2:33.1 average pace (on the pieces) at average 20spm; all Z3 and below, peak HR at 79% raw HRmax, 70% HRreserve. Focus today: Keeping spine straight, breathing at the right times/in the right ways.1
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Leg Day Today, Great workout.
Stretching
28 minutes on the spin bike
21 minutes walking on the treadmill
Goblet Box Squats:
12 @ 25lbs, 10 @ 35 lbs, 8 @ 50lbs, 6 @ 60lbs, Superset 5@60lbs, 5@40lbs, 6 @ 20lbs.
Crunches:
20, 20, 20, 20, 20, 20, 20
Sumo Barbell Deadlifts:
10 @ 95lbs, 10 @ 125lbs, 8 @ 155 lbs, 6 @ 185lbs, superset 4 @ 205lbs, 4 @ 145lbs, 6 @ 95lbs.
Leg Raises:
12, 12, 12, 12, 12, 12
11 minutes on the elliptical machine
Stretching3 -
Back day in the weight room...
Pullups - 3 sets
BB Row 4x10
BB Shrug 3x10
Machine High Row 5x5
DB Side Bend 3x10
Side Planks 3x40sec
Preacher Curl 3x10,12,153 -
Week 6 day 2 biceps of liift 4. Gonna try yoga tomorrow.1
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Stationary bike, 15k+3', intentionally all easy pace, trying for Z2 (got 50" Z3 😆, but overwhelmingly succeeded), 85W average on the 15k, peak HR 129 bpm (60% reserve, 72% max). Still sweat stupid much, even with the ceiling fan on, even at this slow pace, even with house temp in the 60s F, not even breathing hard 🙄.4
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Gym session with trainer yesterday. I was lethargic due to poor/not enough sleep on Monday night.
Better start this morning after a good night's sleep. Quick yoga routine. May hit the pool later.5 -
I went climbing yesterday. I got to the gym late, so only had a 90 minute session. I was pretty bad, it was my worst attempt recently. Like djprooulx, I slept badly the night before which may have influenced it. Oh well, tomorrow is another day.
I had left over energy afterward, so I did a short run.
4 -
Good workout this morning, upper body day today.
Stretching
Cardio:
28 minutes on the spin bike
21 minutes walking on the treadmill
46 minutes weightlifting:
Superset: Incline Dumbbell Press, Seated Cable Rows, Seated Overhead Dumbbell Press
* Chest: 12 @ 30 lbs, 10 @ 40 lbs, 8 @ 50 lbs, 6 @ 60 lbs. Drop set: 5 @ 60 lbs, 6 @ 45 lbs, 6 @ 35lbs.
* Back 12 @ 100 lbs, 12 @ 120 lbs, 10 @ 140 lbs, 8 @ 160lbs, Drop set 6 @ 180lbs, 6 @ 150lbs, 6 @ 120 lbs.
* Shoulders: 10 @ 25 lbs., 10 @ 30lbs, 8 @ 35 lbs, 5 @ 40 lbs, Drop set 6 @ 35 lbs, 6 @25 lbs, 6 @ 20 lbs.
Superset: Rope Triceps Press Downs, Crunches, Cable Biceps Curls, Landmine Twists
* Triceps: 12 @ 30 lbs, 10 @ 40 lbs, Drop Set 8 @ 50lbs, 8 @ 30 lbs
* Crunches 20, 20, 20, 20
* Biceps: 12 @ 30lbs, 10 @ 40 lbs, Drop Set 8 @ 50 lbs, 8 @ 30 lbs
* Twists: 10, 10, 10, 10
10 minutes on the elliptical machine
Stretching3 -
At the aquarium on Monday, one of my teammates told me I looked SO MUCH BETTER than last month. That was just before I got sick, so I probably was already sick. Nobody on my team got it from me. I definitely am feeling better.
I have been an inactive member of my gym since they closed in 2020. I never go in the summer anyway, but I planned to return for November. My illness put the kibosh on that plan. I am going to go out there today to restart my full membership for December; maybe they'll even let me in a day early and I can get a swim or something. I'll go back inactive in April because of some travel, and then may join again for May and maybe June and then go back inactive until September. That's my plan anyway
I had developed a good routine before everything changed. It will be tough to rebuild that habit, but not as hard as if I still had to go to my office. I am looking forward to it being a regular part of my routine again. I might even hire a trainer for a refresh and maybe reboot to a new program.
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Chest/shoulders/triceps day in the weight room:
Cable twist in/out 3x15
Bench press 5x5
Incline DB press 3x10
Decline cable fly 3x10
Standing BB OHP 4x12,10,8,6
Cable pushdown 3x10,12,15
Cable woodchoppers 3x10
Perloff press 3x15sec2 -
Just did an hour of cardio today. 30 on the treadmill (walking at 15% incline, pretty slow pace) and then 30 on the Assault Bike. Skipped yesterday because the US Men's soccer game came on at lunch and I watched that instead.
Two weeks ago, when I was still recovering from being sick, we joined LA Fitness. Now we belong to two gyms. Have to get back to going this week. At the most I'll go to LA Fitness only like once a week or two times a week. Planet Fitness is the other. It's closer, so if I don't feel like driving far, I'll go there to lift. Still lifting one day a week at home, but I didn't like PF for lifting (at all) and my wife was looking to get back to Zumba classes.2 -
After my "mostly normal" elliptical and strength training on Saturday, my old shoulder injury reared it's ugly head again. I think I need to realize that taking several weeks off due to illness has put me almost back to square one.
Oh well. Such is life, eh?
My shoulder felt better today, so I'm back on the elliptical (~40 minutes, slow-to-medium pace). I followed that with my typical supersets, but I did less sets than normal. I also did less reps on a couple of the upper body exercises. Hopefully this will aid in recovery. We'll see how I feel tomorrow.
One. Day. At. A. Time.2 -
Theoretically supposed to be a rowing machine day, but stationary bike instead. Discouraged from machine rowing by some combination of busy day, pre-existing kick-up of shoulder nerve impingement (I think - feels like), sore arm from bivalent Covid vax on Monday, and poor sleep last night. This week's schedule is a little annoying, so I may do more biking vs. rowing, or shift my usual rest day . . . we'll see. Just trying to stay semi-consistent for now.
The usual 15k+3' CD, easy/moderate pace on the 15k (about half each Z2/Z3, 90W average), 73W CD.1 -
Leg day today. Didn't want to get up this morning, but I ended up having a good workout.
Stretching
28 minutes on the spin bike
21 minutes walking on the treadmill
50 minutes weightlifting:
Front Barbell Box Squats:
12 @ 45 lbs, 12 @ 65 lbs, 10 @ 85 lbs, 8 @ 105 lbs, 6 @ 125 lbs, Drop set: 3 @ 135 lbs, 6 @ 85 lbs, 6 @ 45 lbs.
Crunches:
20, 20, 20, 20, 20, 20
Romanian Deadlifts:
10 @ 95 lbs, 10 @ 125 lbs, 8 @ 155 lbs, 6 @ 185lbs, Drop set: 4 @ 215 lbs, 6 @ 155 lbs, 6 @ 95 lbs.
Kettlebell Pass Arounds:
25, 25, 25, 25, 25, 25
Stretching3 -
Back at rowing machine, 8177m per C2 including row in/out and CD, Garmin saw 804 strokes.
Still going for Z3 and below, and it was mostly Z3 (65%), but 2' slipped into first couple BPM of presumed Z4 . . . between HR drift and a little irrational enthusiasm for keeping the final 2k below 2:30 pace. 😆
Overall, 2:30.5 average over the 1k and 3x2k at 19spm.
Working on tech stuff, mostly alternating between shoulders down, firm lat connection with a little shoulder extension but solid rhomboids and straight spine, getting heels down first on the drive.1 -
Great workout this morning, made lots of gains!
Stretching
28 minutes on the spin bike
21 minutes walking on the treadmill
52 minutes weight lifting:
Superset of Barbell Bench Press, Wide Grip Lat Pull-downs, Barbell Overhead Press
* Chest: 12 @ 135, 10 @ 165, 8 @ 185, 5 @ 200, Dropset: 3 @ 215, 6 @ 165, 8 @ 135
* Back: 12 @ 110, 10 @ 140, 8 @ 160, 6 @ 180, Dropset 4 @ 190, 6 @ 150, 6 @ 110
* Shoulders: 12 @ 65, 10 @ 85, 8 @ 105, 6 @ 115, Dropset 3 @ 125, 5 @ 95, 6 @ 65
Superset of Cable Triceps Pressdowns, Crunches, Dumbbell Concentration Curls, Landmine Twists
* Triceps: 10 @ 50, 8 @ 60, Dropset: 6 @ 70, 8 @ 40lbs
* Crunches: 20, 20, 20, 20
* Biceps: 10 @ 30, 8 @ 40, Dropset 6 @ 45, 8 @ 30
* Twists: 10, 10, 10, 10
Stretching
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Got up early to stationary bike (before visiting dog show!), usual format, 90W on the 10k, 16,048m overall, kept HR 140bpm (78% max, just under 70% reserve) and below so mostly Z2, some Z3. Slogging along.
Forgot to turn on ceiling fan, so I'm drenched 😆3
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