What Was Your Work Out Today?
Replies
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Sunday
4 hour trip. There was one utterly terrifying down climb with no holds at all, above a 35 foot drop. I may plop in a hand line when I do it again, although it may be better with a different route. (I came up a different way; under a boulder rather than over, which was fine.)
This led to the streaway, which was truly stunning. It was a top day out.
Monday
Climbing. 2.5 hour session. This was bonkers; I got 6 long term projects (1 dyno thing; 3 scary slabs and a couple of brute force and ignorance ones.) I had new shoes which seemed to work well, although I downsized a reasonable amount so they hurt a lot at the end.2 -
Elliptical, one hour, hills. After three days rest I felt really invigorated.
After my cardio, I wandered to the weight room for the first time in months. My stated reason was to grab a 10# DB for doing my final week of rehab exercises (my wife's cap out at 8#), which I did complete. But it just felt good to be back in the room, get head nods from several people I know who remember me, look at the mirror and realize that though I can see my size is down, the muscular striations are actually increased due to the obscuring fat layer melting away. I looked like I belong, I felt like I belong. It's a good feeling.5 -
Back at it today. Took yesterday off to take my girl, Lucy (my female dog), to the vet at lunch. I hate missing my lunchtime workouts, but she was pretty sick last month. They have her on Thyroid medicine and she's improved dramatically just in a month!
Today was lift in the AM, then a pretty hard-ish interval session. 5 minutes X 6/ one minute recover. Did first two on the treadmill, next two on the elliptical, next two on the Assault Bike.
@Ann -- I felt great on Friday after taking Thursday off. I likely should get to tracking my RHR in the AM. I've read by many folks that's the best way to tell if you're working too hard and need a rest day. For me, because I love to workout, it's usually when I dread it I just know I need a day off. I think I've missed four days since the New Year (of a six day workout week).
Could also be I'm losing a much needed 10 lbs. Not tracking currently, but I let myself get up to 210. I'm back down to 204 already, but I still need to lose around 8 more lbs or so. Sounds crazy saying I don't need to get below 193 or so, but that's where I'm at with muscle mass currently. I'm only 5 foot 10 inches. All my health numbers are ridiculously good at present, so it was just not liking seeing a small gut.
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Did the planned 10k bike (plus a 3', 1,134m CD) on Sunday, which would usually be my rest day; then took the Monday rest day instead as planned, while my power was out for several hours to allow for cutting down a big maple tree that was threatening my electric power service lines.
Surprisingly close to almost warm today (50s F), Tuesday, despite recent sub-freezing days, and 97.3% of the snow was gone, maybe more. So I took a short, easy bike ride, moving through actual physical space in the outdoor world, yay! 12.6 miles, just under 10mph average so super easy, only even got into Z3 for 2'.
Back home, rowing machine, 3 x (1500m on, 2' row out/in or CD on the last one), 2:25.9 pace/19spm averaged over all, 5309m total. About 6' in each of Z2 and Z4, 16' in Z3. HR average 134bpm (75% max), peak 152 (85%).
PT exercises yet to come.MikePfirrman wrote: »(snip)
@Ann -- I felt great on Friday after taking Thursday off. I likely should get to tracking my RHR in the AM. I've read by many folks that's the best way to tell if you're working too hard and need a rest day. For me, because I love to workout, it's usually when I dread it I just know I need a day off. I think I've missed four days since the New Year (of a six day workout week).
(snip)
I often get a little performance boost after a rest day, even though I regularly take one rest day most weeks, usually Sunday. I'd say I've learned that's best for me - another chapter in "we're all different, and that's OK" - but it's also what my first coach put into training plans, so there's a habit piece of it as well.
Wrt RHR increase signaling fatigue, I'd say that's somewhat true for me (yes, I can overdo in only 6 days a week, my favorite trick for doing so is adding volume or intensity in too-big chunks when I decide to increase, something I've been trying hard not to do this Winter).
However, the RHR effect is pretty subtle in my case, maybe a couple of bpm or so, and I can also see that kind of jump the day after eating well over maintenance calories (to name just one possible other trigger). If I ate over goal, the next day is usually a good one energetically, which implies good reason to go a little harder on workouts, whereas interpreting it as fatigue would trigger backing off. IOW, there's a signal vs. noise issue with RHR alone, IMO. YMMV, but you'll figure that out if you start tracking AM RHR.
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Good workout this morning, cardio only. Schedule has been nuts for the past week, but I didn't want skip another workout after yesterday.
Stretched
44 minutes on the spin bike, heart rate avg/max: 138/167
32 minutes on the treadmill, heart rate avg/max: 125/135
Stretched3 -
No workout today, had to be in the office an hour early to cover a meeting for my boss who has to work late, thus will report late.
I workout first thing after waking, so my usual indicator of needing a day off from exercise is the moment my alarm clock goes off, normally I'm wide awake within seconds. (OK, maybe a slight exaggeration to say "wide" awake, but I'm at least upright and thinking clearly.) Even on days I stayed up late and got less than ideal sleep, normally I'm still good to go for my workout. If, however, my alarm sounds and my brain can barely add two plus two, I know the workout's gonna just suffer so it's back to bed for another hour for me then straight to work, skip the gym.2 -
Plotting out my daily calories, I'm faced with a decision to make at dinnertime: do I get to eat a second hamburger fresh off the grill, or do I give up s'mores for dessert. With an 800-calorie workout there's no need to make a choice, but without I have to give up one or the other if I want to stay under calories for the day with a shot to keep losing weight on the week. Dangit.2
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Physical therapy appointment again today, once again more on the strength-y side. Another interesting thing I got to do: Side plank variation, where you hold upper arm parallel with body, but elbow maybe 4-6" away from torso, small dumbbell in hand, forearm at 90 degrees to upper arm, then - moving the forearm - go from dumbbell pointing at ceiling to pointing at floor (basically the elbow is like a pivot point). They let me do this with my knees bent, so sort of a partial plank position . . . which is fortunate, because I s*ck at side planks, no way I could hold a full side plank long enough to do sets of 10 slow reps.
Lots of errands, so I didn't get any regular workout started until 10PM, did the usual 60'+3' stationary bike kind of running on empty, energy-wise. 91W average on the 60', 75W CD, almost entirely Z2.(snip)
I workout first thing after waking, so my usual indicator of needing a day off from exercise is the moment my alarm clock goes off, normally I'm wide awake within seconds. (OK, maybe a slight exaggeration to say "wide" awake, but I'm at least upright and thinking clearly.) Even on days I stayed up late and got less than ideal sleep, normally I'm still good to go for my workout. If, however, my alarm sounds and my brain can barely add two plus two, I know the workout's gonna just suffer so it's back to bed for another hour for me then straight to work, skip the gym.
I envy you that! I wake up stupid and insensible, have for my whole life. It takes a couple of hours for the fog to clear.Plotting out my daily calories, I'm faced with a decision to make at dinnertime: do I get to eat a second hamburger fresh off the grill, or do I give up s'mores for dessert. With an 800-calorie workout there's no need to make a choice, but without I have to give up one or the other if I want to stay under calories for the day with a shot to keep losing weight on the week. Dangit.
I empathize. I always say I don't exercise for calories, and that's 100% true. (I liked being active in my last decade plus as a fat woman, too, without a thought to calories.) But there definitely are days when the exercise calories for sure make the nutrient/tastiness Tetris game easier to win.2 -
Good workout this morning. Lower body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max: 142/167
26 minutes on the treadmill, heart rate avg/max: 138/150
40 minutes lifting weights.
- Wide Stance Leg Press: 15@210, 12@300, 10@390, 8@480, 6@570, drop set: 3@660, 6@480, 8@300
- Weighted Side Bends, each side: 6*8@50lbs
- Dumbbell Romanian Deadlifts: 10@30, 10@50, 10@70, 8@90, 10@60
- Crunches: 5*25
Stretched
Work scheduled another meeting at 10:30pm last night, but I've had too many late nights and skipped this one. We will see if there is any fallout.
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Elliptical, one hour, hills.
Ultimately, I chose NOT to choose. Why am I losing weight? Not for medical reasons, or with a deadline in mind. This is just for overall health and wellbeing (plus a touch of vanity). And while not going over on calories for a single day may be good for the body...
...making s'mores with my daughter, laughing and sharing a moment, is good for the soul.6 -
Elliptical, one hour, hills.
Ultimately, I chose NOT to choose. Why am I losing weight? Not for medical reasons, or with a deadline in mind. This is just for overall health and wellbeing (plus a touch of vanity). And while not going over on calories for a single day may be good for the body...
...making s'mores with my daughter, laughing and sharing a moment, is good for the soul.
You made the right choice. Just one day out of all of them, and you can't buy a smile.2 -
Same thing the last two days. Just an hour of easy cardio each day. Nothing hard or fancy.3
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Elliptical, one hour, hills.
Ultimately, I chose NOT to choose. Why am I losing weight? Not for medical reasons, or with a deadline in mind. This is just for overall health and wellbeing (plus a touch of vanity). And while not going over on calories for a single day may be good for the body...
...making s'mores with my daughter, laughing and sharing a moment, is good for the soul.
Yes and they grow up to quick too! Precious memories you don't want to miss out on!1 -
Machine row, 3 x (1500m on, 2' row out/in or CD), 2:25.9 pace at 20spm over the 1500m pieces, more Z3 than anything else, but a little Z4. Total of 5373m.
Stationary bike that I didn't feel much enthusiasm to do (draggy), would've been happy with anything above my 75W psychologically-acceptable minimum, but ended up closer to normal, 90W over the whole 63', almost entirely Z2 (few seconds Z1 at the start). Go figure. Bike thinks this is an imaginary 15.6 miles/24k.
PT exercises later.3 -
MikePfirrman wrote: »Could also be I'm losing a much needed 10 lbs. Not tracking currently, but I let myself get up to 210. I'm back down to 204 already, but I still need to lose around 8 more lbs or so. Sounds crazy saying I don't need to get below 193 or so, but that's where I'm at with muscle mass currently. I'm only 5 foot 10 inches. All my health numbers are ridiculously good at present, so it was just not liking seeing a small gut.
It's odd how personalised weight is. I'm also 5 foot 10, but I was really unhealthy at 180-ish pounds. I cut to 140-ish 4 years ago, and have hovered at that level ever since. (I'm currently 142; my highest in the period was 147 and my lowest was 139.) The annoying thing about the loss is feeling the cold a lot more; and adult male belts no longer fitting me. (They tend to market themselves as 28 inch minimum; but these tend to be too big for me.)
Anyway, my workouts since Tuesday have been:
Tuesday
Lifting:
Squat, high bar, 4 sets of 7, 70 kgs
Bench, 3 sets of 5, 50 kgs
I tried hangboarding, but it felt like my fingers would fall off, so I guess I'd not recovered from Monday's climbing.
Wednesday
I meant to go climbing, but I cooked a chicken spinach curry that took longer than I anticipated, so wouldn't have had time for a decent session. I went for a walk instead, doing 11 miles.
Thursday
Climbing, I went to CroyWall for the first time in a while. It was not a bad session; I got a shedload of v3s and 1 v4. It was not outstanding, though; I'll try to go back soon as there's some stuff I want to retry, 2 hour session.
4 -
Good workout this morning. Upper body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max: 144/169
26 minutes on the treadmill, heart rate avg/max: 139/154
46 minutes lifting weights.
- Barbell Bench Press: 12@125, 8@155, 6@175, Drop set: 5@190, 6@165, 10@125
- Wide Grip Lat Pulldowns: 12@120, 8@150, 6@170, Drop set: 4@190, 6@160, 10@120
- Seated Dumbbell Overhead Press: 12@25, 10@30, 8@35, Drop set: 6@40, 6@30, 8@25
- Rope Triceps Press Downs: 10@40, 10@50, Drop set: 8@60, 8@40
- Crunches: 3*25
- Dumbbell Curls: 10@25, 8@30, Drop set: 8@35, 8@25
- Landmine Twists: 10@65, 8@75, 8@85
- Resistance Band Face Pulls: 3*8@100lbs
Stretched
Felt good this morning, making some progress again.3 -
Elliptical HIIT 150 minutes for 10.08 miles, zone 2, 3 and a bit of 4.3
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Elliptical, hills, one hour, six miles.
Today has been an EXCELLENT DAY so far! First day of a 3-day vacation, woke up to sunshine rather than an alarm, feeling rested and refreshed. Hit the gym, very good workout, including graduating from my elbow rehab by performing sets at 10, 12.5 and 15 lbs. I don't have to wait until April to start lifting, I'm cleared for next week if I choose.
The cherry on top was Friday weigh-in day, and my body indeed continued it's every-other-week pattern of stall or leap ahead. This week was a leap, dropping two full pounds to put me sub-180 for the first time in decades. Yet my mirror image says I still look like I lift, which nullifies my greatest fear of losing weight, that it'd be all muscle instead of fat, when reality was the reverse.
Have to decide what to do for next week. I'm due for my quarterly week off from the gym, so I may do that. Then again, I may jump into lifting, as I'm excited, feeling healthy, and just bought the creatine to go with my uber-slow bulk.
Either way, today my daughter starts her spring break, and she wants to go with me on a daddy-daughter date to the movies, book store, and ice cream shop. Sounds great to me!3 -
Today was leg day for me
sqauts,
glute bridge,
stiff legged deadlifts
lunges
and 30 minutes of cardio.
After working out i almost fell down some stairs leaving the gym because my legs were soo beat from working out.4 -
Crystalr489 wrote: »After working out i almost fell down some stairs leaving the gym because my legs were soo beat from working out.
In high school, the weight room was on the second floor, the locker room was in the basement. (If I ever meet the person who decided THIS was a good arrangement...) First time I ever lifted weights, I was in the middle of the pack as we descended the stairs to the locker room to change. My legs gave out, and I fell forward into the person before me, who in turn fell forward into the next person, and soon enough half the class were sprawled out on the stairs. Yep, that's a day burned into memory...2 -
It was Friday-ish!
Started with a nice walk with a friend on the river trail in the early afternoon, only about 3.7 miles at a casual pace, very nice being outdoors, with good company.
While I was getting ready to do that, one of my out-of-town rowing buddies texted, planned to be in town, wondered if we could meet. So, after the walk with friend A, I rendevous-ed with friend B at a local brewpub, indulged in good craft IPA and a pizza (yes, a whole 12" pizza, just for me).
Luckily, even last night even before knowing about that, I'd planned to shorten up to a 10k stationary bike workout after the walk, so I did that on the poor quality (but tasty) fueling once I got home. Any speed was OK with me in circumstances, so 80W on the 10k, 81W on the not-a-CD, all but the first tiny seconds Z2. It'll do. Overall, a nice Friday.
PT later.
3 -
Elliptical, hills, one hour, six miles.
Either way, today my daughter starts her spring break, and she wants to go with me on a daddy-daughter date to the movies, book store, and ice cream shop. Sounds great to me!
@nossmf I may do longer time on the elliptical but you bang out the mileage per hour better. Enjoy your date with your daughter. I'm a bit envious, I only have sons.
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I declared this positive self-talk Saturday, so talked myself into working out.
Just the usual plan, though, for (yet another) day with freakin' sleet outside:
Rowing machine, 3 x (1500m on, 2' row out/in or CD); plus 20" on, 20" nada. (I've been adding that last weird seconds thing to understand what my CD split is. Turns out it's mostly in the 2:50s.) Pushed a truly tiny bit, for splits of 2:25.6, 2:21.5, 2:20.0 on the pieces, all of them around 21spm. For reference, that's 113-128W at my DF, and divided not super unevenly among Z2-Z3-Z4. Average HR 135, peak 156, last 500m-ish all above 220-age bpm. Total meters, 5329 (3.3mi.)
Then, right after, stationary bike, just moderate pace: 60' (95W) + 3' CD (90W) like usual, predominately Z2, but about 16' Z3. This would be a theoretical 24.5k (rounded)/just a skosh under 16 miles, and Concept 2 says equivalent to a 2:34.3 split.
PT exercises before bed, rest day scheduled tomorrow. I'm at 615 Garmin activity minutes for the week (of 150 default goal), 21 of 25 needed days for the Concept 2 mud season madness challenge (need 4 more by 3/31, should get it).
Feeling like I should be doing more mobility and strength work . . . but 'tis enough, 'twill serve.
Just glad to be able to get in some discomfort-free rowing again, even though what I really want is boats on water with my friends. 3 -
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I went caving for the weekend.
Saturday
SRT training. This was advertised as advanced, to have rescue practice. But a bunch of beginners turned up. So I a mainly practiced on my own. I went up and down loads, and got decent rebelay practice in amongst other things.
It didn't go quite as well for done of the newbies. Two gir stuck at the tebelay, one needing a ladder to rescue him. A lass's harness didn't really fit, so she only went up one thing.
I had fun, though, and improved my skills, so it was good
Sunday
Caving. I had two beginners I was leading, so I did Notts 2. I didn't want to rig SRT; and I wasn't confident in my ability to sort out issues with the newbies SRT. That left limited choices.
It was lovely; a truly stunning cave. I got a little cold after getting drenched in a climb down a forceful waterfall into waist deep water. But I managed to move quickly from then, so stayed warm enough to continue.
4 hour trip.4 -
Elliptical HIIT 150 minutes for 10.11 miles, zone 2, 3 and a bit of 4.
3 -
Ultimately decided to not hit the gym this week, but I'm working from our backup facility all this week which has a mile walk from parking lot to office, so I'll be getting plenty of walking in all week. Upped my calories slightly, will weigh in Friday to see if anything changed before I jump back into lifting next week along with adding creatine to my morning drink.3
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Been having some neck issues (ongoing, but flared up recently -- I got T-boned at age 22 going 60 MPH by a pickup truck), so I took Sunday off and did a ton of work around the house that needed caught up.
Monday did my normal lift and then did a 1000m timed row (machine) after a 1K warmup with a 1K cool down. Flamed and burned on the timed row. Started too fast. Ended up with a 3:50 time (1:55 pace). Sadly, just a few years ago, that was my 5K pace! I might go again on Thursday, we'll see. Started out at 1:35 on the first split, WAY too fast. Hard to recover from that. Last 200m were dreadful.4 -
I've been off the radar on a 15 day trip to Florida. Spent the first 10 days in Jupiter. I rented a bike and got some fun rides in (150 miles total). I also managed 4 swim workouts at the outdoor community pool.
During the second week I was a complete slacker. We signed up for a walking/food tour in the Little Havana section of Miami (which was terrific!) on our way to Key Largo. Spent 5 days in the Keys doing some fishing, sightseeing and eating way too much food.
Now I'm a bit concerned about upcoming races and so I'm motivated to resume normal workouts. Started back at the gym on Friday with my trainer, Saturday was a 4 mile trail run and Sunday was an easy paced two hour bike ride. After a rest day, I"m now resuming my 6 day/week build. Another year, another hill to climb.
5 -
Short lap swim today. 1300 yds done as mostly easy paced 100's after a 200 swim/200 kick/200 pull warm up. Trail run tonight.
3
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