What Was Your Work Out Today?
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Physical therapy appointment, more challenging mentally this time than physically (doing some things to try to feel/recruit muscles I usually under-recruit, which is very think-y).
Then the usual stationary bike, 60 minutes at 105W average, 3 minute cool down. Overall, 16.4 pseudo miles, 75% Z3, 3' Z4, remainder below. Heart rate average 132bpm (73% max), peak 149 (83%).2 -
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
I'm picturing this as you kneeling next to a bench with your forearms lying across it, a weighted bar in your hands, wrists facing up. You then allow the weight to bend your wrists back, rolling along your fingers until just about to drop to the floor, before you reverse the motion and curl your fingers back around the bar. That's one rep.
If I'm imagining this right, that's some serious weight to be using, but then I bet you have a disproportionately strong grip than someone your size based on how much climbing you do.0 -
Today was power leg day in the weight room, cranking up the weights on the deadlift. Was a trifle worried to start, since I'm pretty sure it was a deadlifting session which resulted in my injured elbow tendon those months back, but I felt strong and smooth. Big hurdle passed, IMHO. In fact, my right grip (the injured/rehabbed arm) felt stronger than my left.4
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Today was power leg day in the weight room, cranking up the weights on the deadlift. Was a trifle worried to start, since I'm pretty sure it was a deadlifting session which resulted in my injured elbow tendon those months back, but I felt strong and smooth. Big hurdle passed, IMHO. In fact, my right grip (the injured/rehabbed arm) felt stronger than my left.
@nossmf Congrats, there's no better feeling than resuming full scale work after a long rehab and realizing that you are fully healed. Being injured is the worst. I've been there a few times and it seems like recovery takes forever when you're sidelined. Glad you're 100%.2 -
Productive day, starting with a personal trainer workout this morning. I didn't do any of the pressing movements, in order to protect my tender shoulder, but everything else was ok. I also had a therapy session at noon that really helped loosen the scapula and give more vertical range of motion to my left arm.
Tonight, I increased my run/walk to a 9:1 ratio, going for 40 minutes. I'm still very slow, armound 11:30/mile counting the walk segments, but my HR remained fairly low and my endurance is starting to improve. All in all, I'm starting to feel like I've got a decent shot at building enough fitness to complete the races without a major meltdown on the run course.3 -
25 min run + 15 min walk (besides walking my dog, I broke up the run with a couple of minutes of walking here and there because of adductor muscle pain in my left leg).
The pain eventually subsided. I hope this isn't from overtraining. It seems to worsen when I'm stressed. As soon as I finished the run, hubs and I had to take our 15 year old son in for a doctor's visit (overdue paperwork involving his autism).3 -
@DiscusTank5, hang in there with your son. My second son was diagnosed with Asperger's on the autism scale, caught it when he was age 2 and got lots of therapy. This past year he graduated from high school in the top 10% of his class, and in a few weeks will graduate from US Army boot camp. Here's hoping your son's future is also bright.4
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Elliptical - one hour hills, 5.75 miles
Quite pleased with how today's workout worked out. Historically, I tend to commit to one type of workout as preferred, to the exclusion of all others which become annoyances keeping me from what I truly want to do. True when I was in school running all the time and hating when coach had us lift; true when I studied aikido and did nothing else; true when I lifted 5-6 times per week and avoided cardio like the plague. Even true when my elbow injury forced me to do cardio only for several months and I strongly favored the elliptical over the treadmill. So when I was cleared to return to lifting, and my goal of gaining muscle reduced my cardio to a single session per week, I feared one of two things would happen:
1. I would once again despise cardio time as the devil keeping me from doing what I love (lifting), or...
2. Going from 5 days cardio per week to just one would cause my performance to suffer
Fortunately, neither scenario seemed the case this morning. I woke up looking forward to hitting the elliptical, enjoyed myself during, and my results were almost identical to the last session done before I resumed lifting. Now I'm looking forward to lifting tomorrow, so I haven't psychologically switched allegiances or anything. I've instead expanded my scope to be more inclusive.
Only took 45 years to do, but hey, guess you can teach old dogs new tricks.4 -
Kettlebell Iron Cardio
20 cleans, 20 presses and 20 squats in 20 minutes...
24kg bell2 -
@nossmf, thank you. Congrats on your son's high school graduation!
My teen is non-verbal with low cognitive function, but we're focused on giving him the best life we can.2 -
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
I'm picturing this as you kneeling next to a bench with your forearms lying across it, a weighted bar in your hands, wrists facing up. You then allow the weight to bend your wrists back, rolling along your fingers until just about to drop to the floor, before you reverse the motion and curl your fingers back around the bar. That's one rep.
If I'm imagining this right, that's some serious weight to be using, but then I bet you have a disproportionately strong grip than someone your size based on how much climbing you do.
That is more or less how I do it. I'm rude, so I do it in a squat rack. (I lift in my shed, so it doesn't actually inconvenience anyone.)
Wednesday
Climbing, 3.5 hours (!). Not a bad session; not outstanding but pretty solid. I didn't get any v5s but got a few v4s.
I was still pumped when I woke up this morning.
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Had a KB swing and TGU training session planned yesterday. 2nd set in I felt a sharp pain in my left knee. Deep sixed the session. Feels better today so I'll try again tonight...4
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Upper body hypertrophy day in the weight room.
Due to so many weights being used at the same time (busy morning), my incline bench working sets were done with a 45# on one side, a series of 10#'s on the other. Mathematically the two sides balanced, but it still felt psychologically different, especially with a mirror across the way looking rather ridiculous.
Looking around while resting between sets, I saw one young lady with a wooden dowel in your hands before her, swinging her hands up and back while rotating her shoulders until the dowel was resting on the backs of her thighs, before reversing the swing back to the front. My shoulders were in pain just watching this, lol. My range of motion is sharply limited to vertical, not an inch further behind my head.2 -
Another PT session today, continuing work on mobilizing the shoulder. I can feel the progress.
This afternoon, I put on my full winter riding kit: jacket, long pants, shoe covers, balaclava and gloves. I needed all of it during the hour ride. Temps were around 50, but wind and several cold rain showers made it feel like early march. I enjoyed the ride. Didn't push hard, averaging 15.6mph for the ride.
Tomorrow will be my first day as a substitute English teacher at the local high school. Looking forward to it. Will head to the pool right after that.3 -
30 min of mostly hard swimming today. I rested for about 15 sec. between 50 m. sets. Lost count of my laps along the way. Oh well.2
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Didn't report Tuesday or yesterday, so catching up:
No workout Tuesday. Got notice that my state is reviewing part of my income tax filing, spent many unexpected hours pulling together a bunch of requested documentation of stuff, didn't get in a workout . . . even though I could've used the stress relief, TBH.
Wednesday, did the machine row + stationary bike I'd planned for Tuesday.
5355m total row, in the recent standard 3 x 1500 (plus row out/in and CD) format. Averaged 2:26.2 pace at 20spm on the timed pieces. A bit over half the duration Z3, only about 4' Z4, remainder below.
Soon after, stationary bike 60' at 100W for 16.15 imaginary miles, 3' CD at 81W, same kind of HR range distribution as the row, oddly (just a longer session so more minutes, slightly less Z4 proportionately).
Today, Thursday, casual walk with a friend. It probably wouldn't count as a workout, but I rarely walk, so I figure it counts for something.
Couple of miles, in a local nature center gawking at stuff, maybe 2.5 mph when moving. So much evil Garlic Mustard along the trails!
Then stationary bike in the evening, 60' at 100W average so similar 16.2 miles attributed, 3' CD at 91W, this time mostly (about 2/3) Z2, a quarter Z3, remainder below. Heart rate response differences from day to day are weird. 🤷♀️
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30 min indoor rowing this morning and it's leg day when I go to the gym at lunch.
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Just got the Oxefit which offers classes so today:
3 miles in the am
45 minute workout:
Warm up - worlds greatest stretch with rotation, step out lateral squats, single leg bridges, 1 minute plank hood, then jumped into a circuit of 3x12, leg lifts(wt 12,15,18), 3x12, donkey kicks (weight 12, 18, 18) 3x20 sit ups on bench, once complete did box squats without resting fully on the seat coupled with 20 second hood at the bottom of the squat with pulses 3 sets, 10-12 reps, 50-60 lbs.
Did my cool down stretches for about 5 minutes and we recently just invested in a sauna so I’m sweating it out here for 20 minutes. Feeling good! Gained a bit of happy weight so trying to knock it off before July. I’ve got 7 lbs to lose.4 -
Box squats are murder, squat holds are murder, and you add pulses on top of that? Not sure if you're crazy or just plain tougher than I am, but either way I'm scared of you now! lol2
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Lower hypertrophy day in the weight room, lots of sets of 12 reps, except squats which were sets of 15. Hot tub therapy after is why I'm still walking normal after, lol.2
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Rest day in my tri training plan, so got several walks in, including one with my dog and another with my daughter in the park. It took us awhile to find a duck to feed, so got in more movement than I expected to. Also a quick bike ride around our neighborhood before sunset. Maybe 50 minutes in all--not really a workout, just movement.1
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Actual bike ride out in the real world today. It was around 70F, sunny . . . after some pretty chilly recent days and even some snow last week (Ah, Michigan!). The trail is still flooded at a low-lying underpass over a creek, water level almost low enough for me to attempt a ride-through, but borderline, so I didn't go for it. There's a user-created rough path higher up under the underpass (one has to duck, even short people like me, but a bike will fit), but my enthusiasm for muscling the heavy hybrid bike up the rocky slow was low, it being late in the day for a long ride anyway.
So, I did a double loop on the South end of the trail, totaling just a tad over 20 miles. My average moving speed is still in the 10-11mph range, but subjectively I'm a little faster at the same ease/HR when pedaling on the flat without pushing it (13-15mph now, used to be more like 10-12) . . . but the trail is twisty, the brush is leafing out, so I take some of that cautiously because baby carriages and stuff, and of course I shilly-shally looking at Spring flowers and people's cute dogs and stuff. Easy pace throughout, Z1-2 mostly, trivial Z3.
So nice to be outdoors!
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Brick workout today: 68 min. bike ride out to City Lake and back, then a 30 min run. Beautiful weather.2
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Missed my noon swim yesterday, as my half day subbing job turned into a full day.
This morning's 80 minute trail run was a real treat in perfect spring weather. I'm finally encouraged by my improving fitness. Did the run as 14:1 run/walk through the woods, covering 6 miles at a Z2 effort (120-125bpm). I've got another month to build run fitness, but I'm feeling confident that I'll be able to push the bike split and not blow up on the run, lol. Fingers crossed.4 -
Weekly long ride today. Sunny and windy conditions for an out and back ride. The out portion is a slow grind with a lot of gradual elevation gain, 2550 ft total ascent. The return trip was much more fun and faster due to the net downhill. We covered 55 miles in 3:14:00, for a 17mph average. Power meter data yielded a 1,793 calorie expenditure for the effort. I promptly ate back most of those calories during a post ride brunch.
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Upper Power day in the weight room. Weights are still increasing, in fact I'm back to pre-injury levels on most of my lifts.
Dessert last night was a cinnamon coffee cake, chosen in equal measure for enjoyment as an evening treat, but possibly even more so for the availability as a delicious breakfast the next morning! 😋2 -
55 min swim today.
A couple sorta started making out in the pool. This happens in pools all over, I realize, but I swim at a university pool with lap swim only during lunch and after 20 YEARS of coming there, that's the first time I've seen it happen. So weird.2 -
Saturday
Scuba diving.
We did the Caratan (30 metres.) It's a pretty broken up wreck, so we were at 30m for the whole bottom time. My drysuit flooded a lot, so it was a bit nippy; I was grateful for my heated vest.
35 minute dive (I was on quite a duff mix of 25% nitrox, as I could only get an air top at my previous fill; I had 5 mins of deco even with short a dive.)
Then we did the Kyarra, a South Coast classic. This is around 26m; we did 45 mins (no deco, as I was on 32% nitrox.) Lovely dive
Sunday
We didn't have any diving; so we did a spot of outdoor bouldering. We went to the Agglestone, which is a single sandstone boulder with nothing else similar near it. Great fun, would recommend. I got a few v2s, and made a bit of progress on a v4.
Monday
We were blown out from diving, so I did a hike.
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KB Simple and Sinister
100 swings
10 getups
Yoga
Chins, Dips and HSPU4 -
@drmwc, your pic is amesome. Where were you scuba diving / climbing / living your best life? I don't recognize the location names.
I got in a 49 min. sweaty bike ride this morning, starting at 8:15 am. The humidity was at 63% (increasing to 80% later, with storms forecast).2
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