What Was Your Work Out Today?
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I took off for a week or so because my son was home and I never get to see him. He also broke down in the middle of the desert (we live in Tucson and he's in San Diego -- six hour drive with most of it nothing). It was scary but ended up OK. He got a tow to a service shop after a trucker helped him out. But I drove 9 hours twice in six days, which also reinforced my not working out for a break.
Monday did lifting in the AM (lots of supersets) and then did five minute intervals on the LateralX and Assault Bike w/ one recovery. Yesterday was an hour of Steady State work on treadmill, LateralX and Assault Bike. Only doing rower currently on my hard days (but Monday was nasty outside so I did the Bike/Elliptical instead).2 -
drmwc- What a great trip that must have been! Love the underwater video.@drmwc
I wonder if I'll ever get to do warm water diving again. Heck, even the California Channel is warmer than around here, and that was lovely. I still wore a drysuit, but could use 3mm gloves and often skip the hood and use less weight since I had fewer thermal layers on. Live-aboard diving is the best. No sand or dirt on the gear, and a quick fresh-water rinse after each dive. Rinse; repeat.
We were fortunate that they do California style diving. The crew gets the boat set up, the captain gives a dive briefing, and then they open the gates. You get to plan your own dive and dive your own plan. When you get back on the boat, if the gates are still open, you can get a refill and do a second dive. If they are closed, you wait until they move to the next spot. Sometimes the places are SO nice and SO diverse, they'd stay long enough for two dives.
Lately I'm just diving in the aquarium and scrubbing things. Still cold water about 50°. At least there's fresh water showers topside, and no sand of course. Keeps the buoyancy skills fresh for sure, especially working shallower than 12 feet like near the top of the tunnel or the top of the columns.
Thanks both. @mtaratoot - most of my diving is cold water, although the UK can get as high as 20 Celsius (68 Fahrenheit) in August or September. The coldest I've done this year was 4 Celsius (39 Fahrenheit). I did over an hour's dive in that, and my drysuit leaked a bit, so it was not the nicest. I've got dry gloves recently, which I far prefer to my old 5 mill wet gloves. I generally dive steel twins, and I don't need any weight to sink even with my fluffiest undersuit on.
The California style diving sounds like UK diving. The skipper will go to the dive site, and maybe drop a shot line if it's a wreck. But it's very much up to you and your buddy what you actually do on the dive.
My favourite ir rib diving, as it's us deciding on dive sites and getting the boat there. It's nice having that freedom much, although the tides are bonkers and a serious constraint.
Anyway, I've worked out very frequently recently. I've gone climbing every other day on average. I also got a few hikes in; nothing super-long but around three 15-milers.
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Good workout this morning, even though I wasn't really feeling it when I got up. I always feel better once I get a workout in.
Stretched
32 minutes on the spin bike, heart rate avg/max: 140/162
21 minutes walking on the treadmill, heart rate avg/max: 131/142
52 minutes lifting weights:
Superset: Barbell bench press, Lat Pulldowns, One-armed landmine overhead press
Chest: 12@135, 8@165, 6@185, 5@195, Drop set: 4@205, 4@185, 5@165, 10@135
Back: 12@110, 8@140, 6@160, 6@170, Drop set: 4@180, 4@160, 6@140, 10@110
Shoulders: 12@55, 8@70, 8@80, 6@90, Drop set: 4@100, 4@90, 5@80, 6@70, 10@55
Superset: Rope triceps press-downs, Crunches, Dumbbell biceps curls, Landmine twists
Triceps: 10@40, 8@50, Drop set: 6@60, 10@40
Crunches: 25, 25, 25, 25
Biceps: 10@25, 8@30, Drop set: 7@35, 10@25
Landmine Twists, each side: 4*10@55
Stretched2 -
Back on 10 December turned out to be my last gym workout of 2022, as I took a few days to let some niggling injuries heal up, which turned into a week, which turned into 3 weeks.
But as of yesterday, I'm back in the gym again, feeling almost back to normal (only lingering issue is my elbow). Yesterday was leg day Monday, and wow, the DOMS is rearing its ugly head! Not debilitating since I was smart and lifted only half the weight of before my break, but enough for my body to be asking me, "Dude, why did you take that break if this is how you feel upon the return?"
Today was back day, which to my pleasant surprise I was able to use pre-break weights. Waking up at 5am to hit the gym after two weeks of waking without alarms during vacation was a bit jarring, though. lol
Good to see you back at it!
The DOMS just let you know you did some good work, they will fade quick enough.
I definitely miss the later wakeup times during my vacation as well. Getting up at 4:30 is tough, but worth it.0 -
The 48-hour-post-leg-workout DOMS made an appearance this morning, moved like an old man for about a half hour after waking up before the blood started flowing again.
Today was push day in the weight room, which includes chest, shoulders and triceps. This first quarter of 2023 I'm doing a new routine which involves DB's and cables without the BB's, so these first few workouts of the year have been all about remembering how each exercise should feel along with figuring out an appropriate starting weight for when the workouts get real starting next week.3 -
This time, I tried to fit a 60 minute stationary bike ride (+ 3' CD) into a time slot more suited for a 45' ride, and barely made it to my osteopath appointment on time. You'd think I'd learn. But no.
So, 101W average on the 60', 84W on the CD. Overall, 24,942 pseudo-meters, HR average 127bpm (71% HRmax), HR peak 135bpm (75%), so over half Z2 and remainder below. I was feeling a little leg-fatigued by the end, just cumulative effect of recent volume, I guess.
I'm trying something new: Instead of playing games on my phone while biking, I'm watching the videos and reading the docs for a year-long art journaling class (Wanderlust) I signed up for. Obviously, that only works for Winter stationary biking, but hoping it will get me started and maybe reduce my game-play time. I think it'll mostly be one video a week, after the introductories, but we'll see.
Osteopath believes my shoulder issue is probably rotator cuff irritation, not likely actual tear or anything, nor recurrence of nerve impingement. He gave me some recommendations and cautions for the short run, and will be referring me for PT (because I'm a PT enthusiast
) once I figure out where I want to go. He suggest I stay away from machine rowing for another week, see how things feel (since the recovery part of the stroke sometimes hurts). 4 -
Yoga today 🙏3
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Climbing, 2 hours.
This was pretty decent. I got three new routes and quite a few repeats. One of the new ones was a terrifying slab; a balance stretch type thing with tiny, negative holds a long way apart. I got quite pumped at the end, as I spent quite a lot of time playing on dyno-y, thuggy, overhangs.3 -
Yoga - 15 min
Chins - 3x10
Dips - 3x9
Handstand Push-ups - 3x52 -
Did an hour long of what was supposed to be steady state work yesterday. 5K on the rower, then the rest on the treadmill @ 15% incline (just walking). HR was way too high for the pace on the rower, but that's to be expected after not using the rower much for SS recently. Just have to keep working. Got some new rowing gloves that hopefully will keep the trigger finger at bay and allow me to row more meters.2
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Really good leg workout this morning.
Stretched
32 minutes on the spin bike, heart rate avg/max:137/167
21 minutes walking on the treadmill, heart rate avg/max: 132/148
55 minutes lifting weights:
Superset: Barbell box squats, Crunches
Squats: 10@45, 8@75, 6@105, 5@125, Drop set: 4@145, 4@125, 4@105, 6@75, 8@45
Crunches: 25, 25, 25, 25, 25, 25
Superset: Sumo deadlifts, Kettlebell side swings
Deadlifts: 10@95, 8@145, 6@175, 5@205, Drop set: 4@235, 4@195, 6@145, 8@95
Kettlebell side swings, each side: 5*16@30lbs
Superset: Leg press, Calf Raises
Leg Press: 4*10@300
Calf Raises: 4*10@300
Stretched
Working on getting my RPM's up on the spin bike, adding some 30 second sprints up to 90 rpm, trying to stay at 80rpm otherwise.
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Yesterday: 90 mins ballet class. Felt really good!3
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Another 60' + 3' CD on stationary bike. Started off with the intention to back off to easier pace, but ended up 101W on the 60' and 82W on the CD, so about like usual in the end. Usually my pace increases gradually through the ride, and sometimes I push a little at the end . . . even though I don't finish a timed piece any earlier that way. 😆
Overall, 24,921 pseudo-meters, average HR 125bpm (69% HRmax), peak HR 140bpm (78%), more Z2 than Z3.
Don't know whether I'll get in a workout tomorrow: Expect to spend about 4 hours driving, need to go to the West side of the state and back. Snow (not lots), maybe freezing rain in the forecast. 😐2 -
Have to do a 10K rowing machine timed piece for my indoor rowing club this month. I can't even tell you the last time I've done a 10K between two viral infections and a bad trigger finger, so I was dreading this. Finished one yesterday, really slow for me (2:20 pace), but HR average was 80% max and hit 90% plus for the last 4K. Seemed ridiculously hard, but that's to be expected with little rowing and very little rowing hard distances for a while.
I'm just getting back to regular workout routine and need to build back up my cardio.1 -
Good upper body workout this morning. Felt strong, nice way to finish the work week.
Stretched
32 minutes on the spin bike, heart rate avg/max: 144/165
25 minutes walking on the treadmill, heart rate avg/max: 132/146
58 minutes lifting weights:
Superset: Dumbbell incline press, Cable rows, Seated dumbbell overhead press
Chest: 12@35, 10@50, 8@60, 8@60, Drop set: 6@60, 6@50, 8@40, 10@30
Back: 12@110, 10@140, 8@160, 6@180, Drop set: 4@190, 4@160, 6@140, 8@110
Shoulders: 10@30, 8@35, 6@40, 6@40, Drop set: 4@40, 4@35, 6@30, 8@25
Superset: Overhead triceps extensions, Crunches, Dumbbell concentration curls, Landmine twists
Triceps: 10@30, 8@40, Drop set: 7@45, 8@30
Crunches: 25, 25, 25, 25
Biceps: 10@30, 8@40, Drop set: 6@45, 8@30
Landmine twists: 4*8@65
Stretched2 -
An hour of easier cardio today on treadmill and elliptical, all between 60% and 65% max, so just hard enough to feel and easy enough to recover from yesterday.2
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Good cardio and core workout this morning.
Stretched
48 minutes on the spin bike, heart rate avg/max: 136/163
31 minutes walking on the treadmill, heart rate avg/max: 128/142
27 minutes of core exercises:
Crunches: 25, 25, 25, 25, 25, 25
Barbell good mornings: 5*8@bar
Kettlebell side swings, each side: 5*16@30lbs
Toe touches: 5*10
Stretched
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I know it doesn't seem like much, but I walked almost two miles and I'm getting almost back to a normal walking pace.
Just a week ago I was still hobbling, and two weeks ago I could barely stand. The human body is amazing. Fuel it well, and it will serve you in gratitude.5 -
90 minute martial art class.2
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Still stationary biking, a little slower pace this time, 60' averaging 95W, 3' CD averaging 72W; overall 24,423 pseudo-meters at average HR 123bpm (68% HRmax), peak 132bpm (73%).
Skipped yesterday's workout after the long drive, which turned out to be only typical-ish West Michigan Winter weather (gray, here and there very light but blowing snow, or snow mixed with rain, or mist, or just the gray alone). NBD, but between that and the funeral I felt already burned out. Maybe would've been better to fit in a little workout, but I didn't.
Probably take my regular rest day tomorrow, too.1 -
I walked ~all the way~ to the post office and back to get my mail. A whopping 2.5 miles. Normally this wouldn't be worth mention, but thaings ain't been normal around here lately.
The sad thing was it actually was a little farther than I should have walked. I started feeling some discomfort just as I was leaving the post office, and I was definitely limping and hobbling a bit by the time I got close to home. I took a shortcut across a field that eliminates about a quarter mile of sidewalk on the way home just to shorten up the walk. I was pleasantly surprised that it was a lot less muddy than I expected. I usually only use that shortcut in the dry season - June or July through September or October.3 -
Tough, but good workout this morning. I never got it a groove, so it was a slog the whole way through it, but I made it happen!
Stretched
32 minutes on the spin bike, heart rate avg/max:132/154
26 minutes walking on the treadmill, heart rate avg/max: 122/139
47 minutes lifting weights
Leg Press: 15@210, 12@300, 10@390, 8@480, 8@480, 8@480, Drop set: 8@480, 6@390, 8@300, 10@210
Crunches: 5*25+20lbs.
Romanian Deadlifts: 10@95, 8@145, 6@185, Drop set: 4@225, 6@185, 6@145, 10@95
Kettlebell Pass-arounds: 4*20@30lbs.
Stretched
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Saturday: PT session: lots of core work (planks & plank variations), shoulder press, chest press. Felt hard, to be expected coming off a month of illness.
Today: I was thinking I'd go in and do some cardio but I have a lot to do at home, and Sundays are usually rest days for me so I'll probably just do my chores and be nice to myself.3 -
Been MIA for a few months. I got a (NEW to me) gently used Commercial PreCor EFX 835 Elliptical delivered the beginning of November. I used it for a few weeks of my usual 3 hours, 3 times/week up till Thanksgiving, then did my Christmas shopping so as not my usual hectic routine up till Christmas Eve. I didn't get back to it till today. I started out much slower. 45 minutes today for 3 miles.3
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Good cardio and upper body workout this morning.
Stretched
32 minutes on the spin bike, heart rate avg/max:136/161
26 minutes walking on the treadmill, heart rate avg/max:134/147
55 minutes lifting weights
Superset: Barbell bench press, Prone grip lat pulldowns, Barbell overhead press
Chest: 10@135, 8@165, 6@185, 3@205, drop set: 3@205, 4@185, 6@165, 10@135
Back: 10@100, 8@120, 8@140, 6@160, drop set: 4@180, 6@150, 6@130, 8@110
Shoulders: 10@65, 8@85, 6@95, 6@105, drop set: 4@115, 4@95, 6@75, 8@55
Superset: Cable triceps press-downs, Crunches, Seated leg raises, Dumbbell Curls, Weighted side bends
Triceps: 10@50, 8@70, drop set: 5@90, 6@70, 10@50
Crunches: 10, 10, 10
Leg Raises: 6, 6, 6
Biceps: 10@25, 8@30, drop set: 6@40, 6@35, 6@30
Side bends, each side: 10@40lbs, 10@40lbs 10@40lbs
Stretched
I added some intervals to the treadmill walking, as it was getting too easy and my heart rate wasn't staying up. First glimpse that I am heading in the right direction to get back to running.2 -
Short walk again - about 2.2 miles, but with less pain. Progress!3
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Saturday
Elliptical hills - 5km
Full-Body Weights: Landmine squat, press, row; TRX flies, reverse flies, curls, extends
Monday
Leg Day: Hack squat, walking DB lunges, hip thrust, leg extend, leg curl, calf extend, hanging knee-ups3 -
Elliptical Interval setting 46 minutes. I definitely need to work back up to my historical 3 hour workout sessions, if I ever get up to that again. I only stopped them 7 weeks ago but I'm definitely not up for them again. At least not yet.4
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Another boring report of the same old thing: Stationary bike, 1 hour at 102W, 3' CD at 83W; overall, 25,003 simulated meters at 15.5 fake mph, HR average 128 (71% HRmax), peak 144 (80%), mostly Z3 but remainder below.
Osteopath has sent the referral to my PT of choice, so I should hear from them soon to schedule. Shoulder's feeling better with some rest, just mildly glitchy. Maybe try machine rowing again next week if it continues this way or better.1 -
And another boring report of the same old thing; a short walk, and again without pain and almost no discomfort. My device even said I had a "brisk"pace.3
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