What Was Your Work Out Today?
Replies
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Cardio day today
Stretching
48 minutes on the spin bike
31 minutes walking on the treadmill
Core Work:
* Crunches: 30, 30, 30 30
* Windmills: 10, 10, 10, 10
* Toe Touches: 10, 10, 10, 10
* Landmine Twists: 10, 10, 10, 10
* Kettlebell Pass Arounds: 20, 20
* Cable Crunches: 12, 12, 12
Stretching4 -
I've been slacking off quite a bit after the gym challenge ended in late November. I've done a few casual runs, but mostly just hiking while pheasant hunting.
I'll leave for Nebraska on Tuesday to visit my son who is a hunting outfitter. We'll guide his clients on duck and goose hunts, so maybe a few easy afternoon runs is all the "training" I will do. The real exercise will be setting out and then picking up both hunting blinds and 200-300 decoys on the days we hunt fields, but that's part of the fun.
I'll refocus on off season triathlon stuff in late December.3 -
Stationary bike again, out of sequence - feeling depleted today, and with other stuff on my schedule to husband that energy for. The usual format, intentionally keeping it very easy, 16,091m overall, 81W on the 10k, 67W on the CD, 95% Z2, remainder below.2
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Leg Day Today.
Stretching
40 minutes on the spike bike, average heart rate 135
21 minutes walking on the treadmill, average heart rate 133
42 minutes weightlifting:
Barbell Box Squats: 10 @ bar, 10 @ 65, 8 @ 85, 8 @ 85, Dropset: 8 @ 85, 8 @ bar, 8 @ bodyweight
Crunches: 25, 25, 25, 25, 25, 25
Romanian Deadlifts, 10 @ 95, 10 @ 95, 10 @ 95, 10 @ 95, Dropset 10 @ 95, 10 @ bar
Leg Lifts: 10, 10, 10, 10, 10
Step-ups: 10, 10, 10, 10
Stretching
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I just went to a parcel shop to see whether I could leave a parcel there on Sunday, found it I could not and walked back home with said parcel. That's all. Not bad, considering I somehow managed to run 11km yesterday
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I lifted on Thursday, but failed to record the tiny weights moved.
Saturday
Scuba. I did two quick quarry dives to brush up on skills. Shutdowns are what I've struggled with the most; to my surprise I did it perfectly (and with good buoyancy.)
Sunday
Climbing, a slighty silly 3.5 hour session.
It was good, I got 4 wasps (v3 to v5). There is a blue (v4 to v6) I got to the penultimate move on, but it was towards the end of the session and the pump won. Hopefully I can try it again soon.
Fitbit estimated calories out are lolwhat, but the estimate for the day was 4k out. Which is evidence of having been reasonably active.3 -
Good workout this morning, even on short sleep
Stretching
28 minutes on the spin bike, average heart rate 130
20 minutes walking on the treadmill, average heart rate 135
47 minutes weightlifting:
Superset: Dumbbell Incline Press, Seated Cable Rows, Seated Dumbbell Overhead Press
* Chest: 12 @ 30, 12 @ 40, 10 @ 50, 8 @ 60, Drop set 7 @ 60, 8 @ 45, 8 @ 35
* Back: 12 @ 100, 10 @ 120, 10 @ 140, 8 @ 160, Drop set, 6 @ 180, 6 @ 140, 8 @ 100
* Shoulders: 12 @ 20, 10 @ 25, 10 @ 30, 7 @ 35, Drop set 4 @ 40, 6 @ 30, 6 @ 20
Superset: Cable Overhead Triceps Extensions, Crunches, Dumbbell Concentration Curls, Landmine Twists
* Triceps: 10 @ 30, 10 @ 40, 10 @ 40
* Crunches 20, 20+15lbs, 20+15lbs
* Biceps: 10@30, 10@35, 8@40
* Twists: 10, 10, 10
Stretching2 -
Bit of back-logging to do today:
Friday - cardio only - 1hr elliptical hills
Saturday - full body - 5km elliptical hills, deadlifts, hack squat, DB press/row, standing BB OHP, DB curl/extend
Monday - leg day - squats, BB step-ups, BB RDL, BB hip thrust, seated calves extend, cable crunch, planks
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Did lifting this AM and some harder interval work (what I could manage) on the rower this morning as well. Planned 4 X 2K. Didn't make it that far. Ended up doing 2 2Ks and around another 1K. I'll keep on plugging away until it feels doable again.3
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Rowing machine, same format, ended up being a tiny bit faster, I guess because of yesterday's rest day?
Overall, 8111m in 748 strokes. Almost close to declining split (faster) on each piece, at lower rating (spm): 1k at 2:30.6/20spm, then 3 x 2k at 2:29.3/18, 2:27.7/18, 2:27.8/17.
HR higher than previous of course, topped out at 155bpm (2bpm > 220-age 😆, but really more like 80% reserve, 86% max). 13' Z4, 20' Z3, remainder below.3 -
Leg Day Today, went high volume today, as my legs were still pretty sore. I don't bounce back as quick as I did in my 40's.
Stretched
28 minutes on the spin bike, average heart rate 141
21 minutes walking on the treadmill, average hear rate135
44 minutes weightlifting, average heart rate 124
Front Barbell Box Squats: 6 * 10@45
Crunches: 6 * 25
Sumo Barbell Deadlifts: 5 * 10@95
Side Bends: 8@25, 8@30, 8@35, 6@40, 6@40
Step Ups: 8, 8, 8, 8
Stretched
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I don't bounce back as quick as I did in my 40's.
Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.
Today was back day: pullups, BB rows, BB shrugs, machine rows, DB side bends, side planks, preacher curls2 -
I have been an "inactive" member of my gym since they first shut down in early 2020.
I was planning to go back in October, but I got sick. I finally went back today. I remembered the combination to my locker. Groovy. I kept it simple and just swam about 3000 yards then enjoyed the steam and sauna. Next time I might pick up things and put them back down over and over and over. It felt good to swim.6 -
More stationary bike, the usual format, as usual just ride while playing games on my phone. 😆 I'm still trying to keep the bike pretty easy pace, whatever pace I'm feeling without giving it a lot of thought or trying to push hard. Today, 91W average on the 10k, dropped way back to 52W on the 3' CD. All Z3 and below, peaked at about 65% reserve, 75% max.3
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I don't bounce back as quick as I did in my 40's.
Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.
I like to torture myself in the gym. I've been doing box squats to make sure I'm getting depth, as I haven't been squatting in close to 3 years.
The recovery isn't as bad as I made it sound. I was just sore yesterday, feeling better today.
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Good workout today.
Stretched
28 minutes on the spin bike, average heart rate 142
21 minutes walking on the treadmill, average heart rate 135
48 minutes weightlifting
Superset: Barbell bench-press, Wide grip lat pulldowns, Seated dumbbell overhead press
Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 2@215, 5@185, 5@155, 7@135
Back: 12@100, 10@130, 10@160, 7@180, Drop set: 4@195, 4@165, 4@145, 4@125, 6@105
Shoulders: 12@20, 10@25, 8@30, 6@35, Drop set: 5@40, 6@30, 5@25, 6@30
Superset: Rope triceps press-downs, Crunches, Cable biceps curls, Landmine twists
Triceps: 12@30, 10@40, Drop set: 8@50, 8@30
Crunches, 20, 20, 20, 20
Biceps: 10@30, 8@40, Drop set: 6@50, 8@30
Twists, 10, 10, 10, 10
Stretched3 -
After doing my (abbreviated) hard interval workout on Monday, I felt kind of bad on Monday night. So, yesterday and today, I just did around an hour of really easy cardio. Feeling pretty good now. We're talking barely getting out of Warmup stage (or staying in it) -- for me, that's like around 80 to 115 HR. Beats doing nothing. When I'm feeling just a bit bad, super easy cardio tends to make me feel better. Pushing it has the opposite effect, at least for me.3
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I went back to the gym today. I wasn't planning to swim, but there were only two people in the pool, and my favorite lane was open. I put on my jammers and went over to swim one extra lap than yesterday. My device for some reason didn't record my last length. That's OK. I had a nice 3100 yard swim.2
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Rowing machine again, same format I've been doing, tonight trying to hold Z3 and under, but flirting with the top end of Z3 a lot, so oops a little and technically ended up with 1:40 in the first 3bpm of Z4 (not that that's a real firm boundary . . . .).
Between pieces/row in-outs/CD, 8123m in 777 strokes; on the pieces, averaged 2:29.2 pace at 19spm.
Watching Force Curve and correcting, but not very attentively; spending some mindshare on fast hands away & body over, slower slide.3 -
Tuesday
Climbing, 2 hours.
I started off well, but faded very quickly. It's possible I hadn't recovered from Sunday's mega session; I was super pumped at the end.
Weight: 142 pounds. I have been on a cut, and do seem to have lost about 1 pound a week for a few weeks. (I got to my heaviest in 4 years at 148 pounds at the start of the cut. 142 is close to my lightest in 4 years.)
Wednesday
I ordered a skip. So I cut down a tree in my garden and walked the trunk and branches out to the skip.
I don't know why I have an office job. Moving around is a lot more fun4 -
Lower body and core work today.
Stretched
32 minutes on the spin bike, average heart rate: 143
21 minutes walking on the treadmill, average heart rate: 136
51 minutes lifting weights
Barbell Box Squats: 8@bar, 8@65, 6@85, 6@85, 6@85, drop set: 6@85, 6@bar, 10@bodyweight
Crunches: 20, 20, 20, 20, 20, 20, 20
Romanian Deadlifts: 8@95, 8@145, 8@185, 6@205, drop set: 6@225, 6@185, 6@145,8@95
Cable Crunches: 8@70, 8@70, 8@70, 8@70, 8@70, 8@70
Step-ups, 8 each side * 4
Landmine twists: 10 * 4
Stretched
The squats are kicking my butt. I lost so much flexibility while out of the gym during Covid. It is going to take some serious work to get my range of monition for squats back! The leg press machine I ordered should be here next week, and will give me more options to strengthen my legs while I work on my flexibility for squats.3 -
Push Day for Hump Day! (Yes, yesterday was Hump Day, but I slept in, so I did yesterday's workout today.)
Cable Internal/External Rotation 3x15
Bench Press 5x10,8,6,4,2
Incline DB Press 3x10
Decline Cable Fly 3x10
Seated BB OHP 3x12,10,8
Cable Pushdown 3x12,10,8
Cable Woodchoppers (High, Low, Mid) 3x10
Cable Perloff Press 3x15s3 -
Did 2K X 3 intervals on the rowing machine with 3 minutes rest. Got them in. Was shooting for four but 3 made me happy enough. 2:13 pace, 22 SPM, unstrapped. Did them unstrapped so I didn't go out too hard. Felt decent. Nowhere near the paces I was before the flu but I wasn't dying, so that's a step in the right direction!
Lifting tonight at the new gym. Probably won't go too hard. Might do some Stairmaster too depending on how I'm feeling.3 -
Stationary bike, usual thing, going for easy/moderate steady state. I though it was going to be go-slow Thursday when I first started, but I sped up after warming up for a while, so ended up at 91W average for the 10k piece, about like usual. 16,045m overall (including the 3' CD).
A little more Z2 than Z3, but not super far off an even split between the two for most of the total workout time. Average HR 122 (about 68% HRmax), peak 136 (about 76% HRmax).
Two sorta-milestones with one workout: I hit the halfway point of the C2 Holiday Challenge (currently at 104,832m out of 200,000 planned by Christmas Eve, in a context where bike meters count as half-meters - a tiny bit ahead of schedule), and hit 2x the Garmin default goal of 150 activity minutes weekly (currently at 303 - note that it counts whatever it thinks is higher-than-moderate exercise as double minutes).3 -
Ran 1.5 miles in around 15 minutes on the treadmill with stretching before and after. Then did various weight exercises (That pull down machine thing with 7.5lbs for one arm and 12.5lbs for both arms. 5lbs bicep curls, overhead reach, and tricep kickback, and 10lbs kettlebell squats). Overall went well except I got some really bad cramps in my arm and ribcage area during the running. It might be because it's that time of the month, since that hasn't happened before.
My goals with exercise are for it to help with my panic attacks and anxiety disorder. I've been working out regularly for about a week and a half and so far it's been going pretty well. When I started my time for the mile on the treadmill was around 14 minutes and now it's 9:42 and I can even run 1.5 miles at that pace. My goal is to run a 5k in March in under 30 minutes. After that my goal is to beat my high school PR for the 5k (24:20).3 -
I do 2 workouts per day.
Home Routine:
125 squats
125 crunches
125 kettlebell seings/lifts
Gym routine:
Elliptical
Bike
Chest press
Leg press
Leg extension
This works for me. I also increase my levels/ weights monthly.
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It was cardio and core day today, need a day off from lifting now and then.
Stretched
45 minutes on the spin bike, average heart rate: 139
31 minutes walking on the treadmill, average heart rate: 132
29 minutes of core exercises
Crunches: 30, 30, 30, 30, 30
Landmine Twists: 10, 10, 10, 10, 10
Kettle Bell Pass-Arounds: 20, 20, 20, 20
Windmills: 10, 10, 10, 10
Shoulder Mobility Exercises
Stretched2 -
Friday's are cardio only, not only a day off from lifting ala @bigmech, but also longer cardio means more calories burned means I can relax my diet on Friday night, lol. Especially important for date nights like tonight, where I don't know in advance what my wife will choose for us to eat.
One hour elliptical hills, must've hit a little harder than usual as normally I finish my time having burned 580 calories, but today was over 600 in the same span. Watching movies while going helps.2 -
Varied my usual alternation, and stationary biked again today. It takes a little less time to do my current basic bike workout vs. row, and I gave myself a little more schedule flexibility today by biking soon after I got up (late) this morning. I'm usually comatose in the AM, but it went OK, pretty much in the normal SS range, 91W average on the 10k (with a bit of intentional push in the last few hundred meters to be > 90), 70W on the CD, more Z2 than Z3, HR average about 69% HRmax (piddling 55% reserve), peak at about 79% HRmax (70% reserve).
After a panic-fast shower, I drove out to a local nature center for a short (2mi) casual (2.5mph) social walk with a friend - down into a river bottom, then back up. She's wonderful company, and I very much enjoyed this . . . this but we tend to limit duration/speed because she's also working inspiringly steadily to improve her fitness in the face of multiple chronic health conditions (not obesity-related, BTW - autoimmune awfulness, mostly). Cool (mid 30s, a very few degrees above freezing), but it was nice to be outside. Highlight: Two white-tailed deer leaping through downed tree-trunks just a few feet off our path.
I thought maybe Garmin was subtracting walking fitness age points for me lately because of a couple of recent walks after lunch-with-beer. Seems not: It's estimating me older another year today, to 36 (actual chronological: 67). Not good. Also not major. These estimate-y things take a back seat to subjective happy life, y'know? But still . . . ?2 -
Beast mode was engaged this morning, hit a bunch of new highs. Cardio and Upper body Lifting.
Stretched
40 minutes on the spin bike, average heart rate: 138
22 minutes walking on the treadmill, average heart rate: 138
54 minutes lifting weights:
Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine overhead press
Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 2@220, 4@205, 5@185, 5@165, 8@135
Back: 12@100, 10@140, 8@160, 6@180, Drop set, 4@200, 5@170, 6@140, 8@100
Shoulders (each arm): 12@55, 10@65, 8@75, 6@85, Drop set, 5@95, 6@85, 6@75, 8@65
Superset: Cable triceps press-downs, Crunches, Dumbbell concentration curls, Landmine twists
Triceps: 10@60, 8@70, Drop set: 6@80, 8@60, 8@40
Crunches: 20, 20, 20, 20, 20
Biceps: 10@30, 8@40, Drop set: 6@45, 6@35, 8@25
Twists (each side): 10, 10, 10, 10, 10
Stretched
Amazing what a rest day from lifting will do for you!
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