What Was Your Work Out Today?

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  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    nossmf wrote: »
    Two days ago was in the 80's...last night we got 3 inches of snow...

    I don't recall where you are, but that's what it's been like here, too, lately (mid-Michigan). It was in the 20s F overnight within the last couple of weeks, 80s during the day recently (probably 60s most nights), then forecast is back below freezing at night this coming week, possible snow on Monday.

    At least I got a little bit of this good stuff in this week:
    That's me (in orange shirt and cap, closest to the camera), with 2 other 60-somethings in stern 3, on Friday - . . . though our bow rower/photographer is a mere child of 43. ;) So nice to be back on the river with rowing buddies!
    ou1osqmsnxc7.jpg
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    Afterthought: Didn't check in yesterday. Extra short bike ride on the paved trails, only 11.6 miles . . . there was a dark cloud bank heading our way, and I started to hear some distant thunder rumbles, so I headed toward home rather than lengthening my loop.

    Arrived home just briefly before the rain started, but had time to finish a quick (urgent timing) pruning of a rank of potentilla shrubs before I got totally soaked. :D
  • nossmf
    nossmf Posts: 14,051 Member
    @annpt77, I live in central Colorado.

    Continuing my "return to lifting" program, FINALLY reaching weights heavy enough to feel they qualify as actual "weightlifting."

    Bench Press 3x5
    Squat 3x5
    Cable Pushdown 3x8

    Think my body's finally starting to get used to the creatine. The first two weeks taking it I had a raging thirst I couldn't slake no matter how much I drank (was pushing 3 liters per day). But the last couple days I've felt more normal. Will continue to drink heavily (as evidenced by the number of trips to the men's room), but perhaps my weight will stabilize somewhat and I can measure muscle gain rather than water weight (which is up 5 pounds since I started taking the creatine).

    Removing my wedding ring was a bit of a struggle this morning before lifting, a sign I may have to return to using the gloves going forward, which is both a shame and a relief, as I liked the freedom of lifting without the gloves, but I'm learning I don't have the calluses needed to do it comfortably yet.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Switched my rest day to Sunday, since I was very fatigued and just didn't have the energy for a long run. I walked for an hour instead and left the swimming for today.

    Today's pool workout was 1800 yds, including a main set of 5 x100's on 15sec recovery, right into a 1x500yd swim to help build endurance.


  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Tweaked my lower back on Friday. Was so sore I could barely walk. Just bent over wrong (at the waist). Guessing the harder row on Thursday contributed to it, though I did it unstrapped and kind of hard to be terrible at form when you're unstrapped. IDK, but it's not too terrible.

    Went to the chiropractor twice already. It's already 70% better. Good enough today to get a lift in (just no heavy weights overhead or heavy legs). Did work chest, shoulders and abs. Did air squats and bridges (no weights for now) for the legs.

    Would do cardio but have a contractor here right now. We'll see if I can fit one in this afternoon.
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    MikePfirrman wrote: »
    Tweaked my lower back on Friday. Was so sore I could barely walk. Just bent over wrong (at the waist). Guessing the harder row on Thursday contributed to it, though I did it unstrapped and kind of hard to be terrible at form when you're unstrapped. IDK, but it's not too terrible.

    Went to the chiropractor twice already. It's already 70% better. Good enough today to get a lift in (just no heavy weights overhead or heavy legs). Did work chest, shoulders and abs. Did air squats and bridges (no weights for now) for the legs.

    Would do cardio but have a contractor here right now. We'll see if I can fit one in this afternoon.

    I'm glad to hear you're seeing quick improvement!

    Still, I don't really agree with the bolded, in the abstract. Back injuries are among the most common injuries for rowers, of course - most often lumbar spine.

    I know you're an experienced rower, so not saying any of this applies to you, but lumbar flexion is one potential key cause of back injury in rowing. That can happen with fatigue, from tight hammies, from core instability, or lots of other root causes, and can be aggravated by simple over-use. Any of those are as probable feet-out (a.k.a. unstrapped) as when tied in.

    Again, not probably your case given your experience/skill, but if someone has a tendency to take the recovery actively (pull themselves back up up the slide with their foot straps) rather than relaxing and letting momentum and the slide angle bring the catch to them, I think rowing feet out could even introduce some extra risk. In the rowing literature, one of the benefits cited for feet-out drills is emphasizing core engagement. Seems like any core deficiency during feet-out rowing could therefore potentially increase injury risk.

    The quick, smooth arms-away + hip-hinge body over at the turnaround - which avoids checking the boat and and can even provide a little bow-ward energy in boats - contributes to the correct body-mechanics setup for the next drive. If there's a habitual tendency to pull the body into the recovery by the feet, but feet aren't tied in, that setup can be compromised, maybe increasing risk of sub-ideal core engagement and spine position when power's applied on the next drive. (But I'm speculating a little. Details of technique matter.)

    I don't see feet-out as protective against common back injuries, except to the extent that it may reduce power. (IMO hugely low power isn't inherent feet-out, rather technique dependent. I think that's part of why we drill it.) It doesn't take much raw power to cause a back injury if there's inappropriate spinal flexion: Erector spinae are pretty small, they need to work synergistically to avoid overloading the vertebral structure, blah blah blah.

    Again, not saying any of that applies to you, just speaking in the abstract, knowing we sometimes get people here who are newer to rowing. I wouldn't want them to assume rowing feet out is somehow a safety valve - which I don't think is what you intended to be saying at all!
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    Snowed here today, as forecast, along with a bitter wind. After last week's taste of outdoor biking and rowing, it took some self-persuasion, but I got on the stationary bike for an easy hour's ride.
  • drmwc
    drmwc Posts: 1,119 Member
    edited April 2023
    I went to SRT training in Reigate. It was good; I got quite a few ascents and descents in; a few rebelays; and one ascent to descent changeover.

    The changeover was the hardest; it was pretty straightforward to switch onto short cowstail and the descender; however getting the pressure off the cowstail so I could unattach it took a while. I eventually figured it out:
    I attached the ascender again.
    I stood up in the footloop and moved the descender up so it would eventually take the strain.
    I hard locked the descender.
    I then stood up again which let me remove the cowstails.
    I laid back, which moved the pressure onto the descender, so I could unattach the ascender and get on my way.)
  • nossmf
    nossmf Posts: 14,051 Member
    Deadlift 3x5
    Pulldown 3x8
    Preacher Curl 3x8

    Weight is enough to feel like an actual workout, albeit short. Really need to develop lifting-appropriate calluses soon, if I'm going to continue lifting without gloves...those deadlifts hurt, and I'm still not up to the weights used pre-injury. The good news is my grip and elbow continue to be up to the task of lifting the heavier pull weights, no pain or weakness so far.
  • drmwc
    drmwc Posts: 1,119 Member
    Tuesday
    Climbing, 2.25 hours.
    I went back to VauxWest, where I had the poor session on Saturday. This session was decent, I was climbing way better. I've not checked the grades on Griptonite (an app which gives individual grades) yet, but I got 4 in the v3-v5 bucket.
  • nossmf
    nossmf Posts: 14,051 Member
    Hour elliptical - 5.75 miles, 800 calories

    Was really tough getting up this morning...stayed up past midnight helping my wife finish her college homework while fighting a coughing start of a cold, so when the alarm blared at 4:45 this morning I was not amused. Almost killed the alarm and rolled over for sleep, but I'd skipped enough cardio sessions the last few weeks already, so forced myself to get up and get moving.

    Turns out I was glad I went. Felt good doing the cardio (don't tell my lifting buddies!), and the combination of time away, lack of sleep and fighting a cold barely touched my performance. But the best part: unlike before when I'd do cardio and NOT eat the calories back while I tried to lose fat, I'm now in a gain muscle phase, so I get to eat back every blissful calorie. My day's menu already had my protein needs met, so on the way to work I stopped for donuts to eat during my commute, 100% guilt free. Ah, bliss!
  • Djproulx
    Djproulx Posts: 3,084 Member
    Did an easy 35 minute run/walk last night. 4:1 jog/walk ratio along a river trail.
    Today's swim session was 1800 yds, which included a warm up followed by a main set of 4x100's on 12sec recovery, and finally 2 x 400yd set.
  • nossmf
    nossmf Posts: 14,051 Member
    OHP 3x5
    Incline Bench Press 3x8
    DB Lateral Raise 3x8

    Started putting together the routine I'm gonna follow after I get done with my "return to lifting" regimen, thought I may try a PHUL workout. Being thorough, I googled PHUL workouts, and opened a half dozen routines from various sources to compare against one another. Turns out, they all were identical! One might say "10-12 reps" while another reversed order of a couple exercises, but by and large they were all the exact same. I can understand how logical approach can lead you to be similar to somebody else's version, but these were TOO similar, made me believe most/all were simply copycats from somebody else rather than actually putting forth the mental sweat to create their own version.
  • nossmf
    nossmf Posts: 14,051 Member
    Squat 3x5x80%
    Bench 5x70%, 3x80%, 1x90%
    Preacher Curl 3x8,6,4,1

    Although the original plan was for 4 weeks (16 sessions) of gradual return to lifting, I'm declaring today the final day. I felt strong, strong enough to hit my pre-injury weights on bench and actually set a lifetime PR on preacher curl. Starting Monday, I will begin my new regular routine with full sets/reps volume on a variety of exercises. The one concession I will make to recovery is that every weight will start at 75% of pre-injury levels. I expect the first few weeks to include regular increases in weights each week.
  • spider_mark51959
    spider_mark51959 Posts: 2,873 Member
    Virtual cycling through Germany on Youtube.
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    Continuing slug-ness. Skipped any kind of workout for several days. (😬)

    Friday, slow walk with a friend (who sets the pace and distance) for a little over 2 miles. Later, the standard hour of stationary bike, easy at 90W/Z2.

    Today, Saturday, another walk, different friend (who also sets pace/distance), about 3 miles, easy pace. That'll probably be it for today . . . I'm still slugging.

    Man, I want the outdoor bike weather to come back, and (especially) the water to warm up enough to enable routine rowing. On a lot of threads, I talk about how I don't rely on motivation (instead rely on fun). Sometimes I wish motivation were more in my wheelhouse, honestly.

    Overall, I think I was somewhat more consistent than usual with workouts this Winter, so I guess I'll feel good about that.
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    AnnPT77 wrote: »

    (snip)

    Today, Saturday, another walk, different friend (who also sets pace/distance), about 3 miles, easy pace. That'll probably be it for today . . . I'm still slugging.

    (snip)

    Hmm, nah. Later, I did an hour of stationary bike (93W), finishing after midnight, then some shoulder PT stuff after.

    Today, Sunday, did the usual rest day (other than some mobility exercises) even though I don't really need and for sure haven't earned a rest day. 🤷‍♀️
  • Luv2MntHike
    Luv2MntHike Posts: 4 Member
    Wow you guys are impressive! Especially the cave workout I am clostrophobic so I would never be able to do that one. I am following a program called the body project I just started back last week after a knee injury so I am doing their foundations program. It's great because it's all low impact with seated options it really gets the heart rate up.
  • nossmf
    nossmf Posts: 14,051 Member
    I'm back, baby! Today was my first full lifting routine in almost five months, and it felt fantastic! I've decided for the next few months to follow a PHUL script, and today was Upper Power day.

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 3x5
    DB OHP <superset> DB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    All weights were 20-30% lower than last time I did them, but at least the volume was where I want it to be. Finished just a tick under an hour, will look to add some ab work at the end next week. Right now I will have to wait until tomorrow to see if there's any lingering DOMS, but I don't expect any. Left feeling like I could've done several more reps on each set, no pain or stiffness anywhere.
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    edited April 2023
    Rowing machine, 3 x (1500m on, 2' off/CD), 2:23.9 pace/21 spm on the pieces, mostly Z3/Z4 but a little bit more Z3 than Z4.

    Immediately after, 60'+3' stationary bike, 90W average, Z2.

    Didn't start any of that until 10PM, finished about midnight, why am I such an idiot? :D (Rhetorical question, don't tell me the answer!)
  • nossmf
    nossmf Posts: 14,051 Member
    Deadlift 5x5
    BB Hip Thrust 3x5
    One Leg Press 3x10
    Seated Leg Curl 3x8
    Calf Extensions 4x12

    Leg Power day in the weight room was a success. Weights were flying easily enough to not unduly tax my system, but were heavy enough to actually require effort...in other words, right in the zone I was looking to create. Other than the one-leg press, which was heavier than intended for this phase of rehab. Not heavy enough to be an issue, but heavier than wanted just yet. But between yesterday and today, that's one questionable starting weight out of 13 exercises, a more than acceptable ratio.
  • nossmf
    nossmf Posts: 14,051 Member
    AnnPT77 wrote: »
    Didn't start any of that until 10PM, finished about midnight, why am I such an idiot? :D (Rhetorical question, don't tell me the answer!)

    I won't answer the question directly, but how about pointing out you've mentioned multiple times the last couple weeks about exercising until/after midnight. As a morning person myself, this completely baffles me, but you do you, eh?
  • AnnPT77
    AnnPT77 Posts: 36,498 Member
    nossmf wrote: »
    AnnPT77 wrote: »
    Didn't start any of that until 10PM, finished about midnight, why am I such an idiot? :D (Rhetorical question, don't tell me the answer!)

    I won't answer the question directly, but how about pointing out you've mentioned multiple times the last couple weeks about exercising until/after midnight. As a morning person myself, this completely baffles me, but you do you, eh?

    In Winter, it's pretty normal for me to be up until 2 or 3 AM, as a natural night owl. I sleep until around 10AM, usually. But I think starting the workouts that late isn't ideal for sleep quality, and sleep quality is an issue for me even without that. Starting a workout maybe 9PM-ish is normal and completely OK. I need to stay in that kind of range (or earlier), and fussing about it is - I guess - part of self-motivating in that direction. I don't prefer morning workouts, to say the least, but do them when rowing in summer because that's when the best conditions are.
  • drmwc
    drmwc Posts: 1,119 Member
    edited April 2023
    I went climbing after work. I was actually in the office. I chose to use a gym about three miles walk from the office; so I ended up on 11 miles walk total for the day. The session was 3.5 hours; I left when the gym threw me out. I could barely walk at this point, so I was close to calling it a day myself.

    It was a very good session. A young person kept on telling me I had the wrong route on a particular climb (I was doing an unlikely looking dyno to a thumb catch; he felt it was better statically.) I got my beta to work; the static route looked long and hard to me. I got quite a few v4s; and close but no cigar on a v5.
  • nossmf
    nossmf Posts: 14,051 Member
    Woke up on time to hit the gym before work, drove to the gym, parking lot is empty. Little sign on the door says they will not open at 5 as normal, but rather will open at 8 as a safety measure due to winter weather. Never mind there's not a lick of snow on the ground, forecast had called for some, so fine. But would it have killed them to send out a message to members, so we didn't show up only to discover we couldn't go in? Better yet, since the decision was obviously made the night before, how about sending out the message the night before, so people like me don't wake up absurdly early and take caffeine and thus not only can't get a workout in, but now can't go back to sleep? In this digital age, it should only take a couple clicks to send a mass text, so no excuse. Not happy...
  • J72FIT
    J72FIT Posts: 6,049 Member
    AM
    Yoga (15min)

    PM
    KB swings - 10x10r (100)
    32kg
    Turkish Getups - 10x1(5L5R)
    24kg

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