What Was Your Work Out Today?

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  • nossmf
    nossmf Posts: 12,109 Member
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.
  • nossmf
    nossmf Posts: 12,109 Member
    Incline Bench Press 4x12
    Machine Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    No restrictions today in choice of exercise nor in weights used. Back felt great!
  • mtaratoot
    mtaratoot Posts: 14,407 Member
    nossmf wrote: »
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.

    It really is a nice looking boat. It's hard to believe it's 18 years old. Soon it will have lots of scratches from being used. It might become my new favorite boat. It's not as fast as my Advantage, but it's more maneuverable, and it's less likely to send me swimming doing an outside lean on a turn.

    Osprey and eagles have really made a comeback in the last few decades. I always see at least five. I almost promise people they'll see at least three and I will place a bet (bagel with lox) that we'll see more than five.

    r7rzzzfsxclb.jpg

  • yirara
    yirara Posts: 9,986 Member
    Physio: upper back and shoulder, no biceps yet after snipped biceps tendon
    Then a 5km run/walk a bit later to finally get a bit fitter again.
  • nossmf
    nossmf Posts: 12,109 Member
    Never cared for Good Mornings myself, I do include RDL's in my second leg workout each week.

    For the BB rows, are you using overhand (palms facing you) or underhand? I prefer underhand, as I find it easier to keep a grip, it's easier on my shoulders, and I can actually go heavier. Motion brings the bar to the bottom of my rib cage, so a shorter motion, compared to overhand to bottom of my sternum.
  • yirara
    yirara Posts: 9,986 Member
    Nothing at all! My Garmin thought I was overreaching big time. Which, to be honest is just due to a too high HR from not being very fit at the moment. I did walk around the block a few times to test a footpot for running because there are a few locations in town where the GPS of my watch has massive problems. I think I now know what settings and calibration I need.
  • AnnPT77
    AnnPT77 Posts: 34,644 Member
    The usual, a row, bow of the quad. It was steamy already this morning, and we had one of the newer rowers in 2 seat, so we kept it moderate pace, and did some one- and two-part pause drills to work on swing, plus a bunch of "just row".

    I think I should get at least a tiny workout credit for pumping 2 wheelbarrow tires from around zero to 90psi with a hand bicycle pump, well over 300 reps. :D (At least it was one of the larger home-use pumps, not a small one that fits on the bike!) Now, if only the tires hold air . . . ?

    We're spreading limestone fines on the floor of our boathouse tomorrow (after a coached row), as follow-up to having 2 French drains put in, hence the wheelbarrow hopes. The spreading should be a bit of a workout. At least it's only supposed to hit about 80F (27 C) tomorrow.
  • Ernest_Nigma
    Ernest_Nigma Posts: 69 Member
    edited August 2023
    Checking in. I was taking it easy through the beginning of the week with just some of the usual every day short elliptical workouts. Swimming on Wednesday, 25m lanes, and I tried to add just a bit of intensity doing 10x100 on a regular interval. Still getting plenty of rest but pushing the swim pace a bit. Some other laps too but the interval set was the focus.

    A bit later in the day, a muscle on the back right side of my neck became very unhappy. Maybe I stretched it too vigorously after tiring it during the swim, or something. There was a similar strain over 30 years ago, not from swimming and with no problem since, but I don't even remember if it was in the same place. I'm really not sure what happened, but this is the second time in a couple weeks that I've strained that muscle after swimming. It was still really sore yesterday but later in the evening I got out for an easy 20 minute bike ride. The neck is still stiff today but getting less painful so I tried another bike ride, a bit over 35 minutes.

    The next few times swimming it will be short, easy, and I'll be very careful afterward!
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Another day! I do full body each of three days (something lower body, a pull and some pressing), and also at least one ab exercise. Then the rest is assistance. Today's assistance is chest/arms/shoulders bodybuilding type stuff. So:
    1. Lower body muscular activation and prehab
    2. Front squats
    3. Bench press
    4. Dumbbell row
    5. EZ-bar preacher curls
    6. Cable tricep pushdowns
    7. Incline dumbbell bench press
    8. Side plank

    Felt really good. Coming back from a long period of not doing that much, strength is coming back. I've always been more of a strength person, but lately have been watching Renaissance Periodization videos and finding out how to do the accessory/bodybuilding stuff. (Spoiler alert, been doing it wrong these last 13 years.) Adding lots of ab work (the McGill Big Three and other thigs) seems to have helped a lot with recurring back injuries too.

    Yesterday I did a 30 minute incline treadmill walk.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Just a short yoga workout and walk yesterday as had a crazy day at work and got caught up doing a task that had been weighing on my shoulders. But it's all done now!

    Today I made it to the gym, did a bit of everything - leg press, abduction/adduction, chest press, various dumbbell exercises, clams w/band, bridge w/weight, barbell squats, and a few others I can't remember. Will try and get either some yoga or pilates in later as well.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    nossmf wrote: »
    Never cared for Good Mornings myself, I do include RDL's in my second leg workout each week.

    For the BB rows, are you using overhand (palms facing you) or underhand? I prefer underhand, as I find it easier to keep a grip, it's easier on my shoulders, and I can actually go heavier. Motion brings the bar to the bottom of my rib cage, so a shorter motion, compared to overhand to bottom of my sternum.

    Thanks for your response!

    I was doing them overhand. I don't actually want to do them heavy, at least for now, I have been trying to do them lighter and super-strict with a controlled eccentric and letting the shoulders/scapulae fully extend. So basically more for hypertrophy. The problem seems to be that I can't get into a stance I find comfortable. I have had a lot of back problems in the past- I have spondylolisthesis (a stress fracture of a back verterbrae caused by sports), but doing a lot of extra ab work and learning to brace really well seems to manage the problem really well. But I couldn't get into a position where my back was comfortable and I felt the bracing was working. It might just be a coordination thing, or a matter of experimenting more, but it don't want to take the risk. I've felt my back a little since that session, and it was absolutely from the barbell rows. So I am just going to dump the exercise in favor of some other movements I am comfortable with.

    I've also never been much of a fan of GMs. Really I just tried them out on a whim. Sort of experimenting to see what I should do instead of barbell row.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Traveling to an out of state wedding, but I was able to get a run in this morning. Ran 4.5 hilly miles at a relaxed pace.
  • AnnPT77
    AnnPT77 Posts: 34,644 Member
    mtaratoot wrote: »
    nossmf wrote: »
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.

    It really is a nice looking boat. It's hard to believe it's 18 years old. Soon it will have lots of scratches from being used. It might become my new favorite boat. It's not as fast as my Advantage, but it's more maneuverable, and it's less likely to send me swimming doing an outside lean on a turn.

    (snip)

    It's a good paddling boat, too, IMO. Are you on a slippery slope to being a committed Wenonah fan for moderate/flat water? I'm told that can happen. ;)

  • AnnPT77
    AnnPT77 Posts: 34,644 Member
    About 9.2k coached row. The collegiate guys were on the taper before Canadian Henley (next week), so not as intense a workout structure . . . but still challenging for our quad of 60+ y/o rowers. Couple of 10' pieces, then some race starts (half (half-slide stroke), half, 3/4, full, 10 high (strokes per minute), settle (into stroke length/race cadences spm), though we didn't do the full high/settle each time). Then a series of 500m pieces, some with the full race start, some with a rolling start from a paddle (low intensity rowing).

    I was blessed today: I've always bowed the quad in coached rows, because no one else is willing. It's stressful for various reasons, and doesn't leave me much mental bandwidth to focus on technique. As we figured out boatings, I mentioned my dream would be to row engine room in the quad, but I didn't see how that could happen . . . then one of the guys (who'd never bowed the quad before, even in quieter rows) offered to do it. Post-row, I joked to his wife that he'd been the man of my dreams this morning. He did great, though I don't think he fully knew what he was in for!

    After that, I spent a couple of hours with fellow club members working at the boathouse. In my case, it was about an even time split between shoveling limestone fines then wheelbarrowing it into the boathouse, vs. carrying things (mostly boats) out of the house to make room to spread limestone under the racks, then moving the stuff back in again when it was spread/leveled/wet down. That was a decent workout in itself. (We're spreading the limestone fines on the dirt floor to create a better surface, now that the drainage is improved. Small shoestring club, <50 people, volunteer run, low bank balance, so we do any projects we can ourselves.)

    Good to see you checking in, @MikePfirrman. Seems to me that 2:16 for pieces like that in blistering heat like you're having is a good accomplishment for anyone. The fast HR drop is a great thing, for sure. Wishing you continuing good healing post-surgery!
  • mtaratoot
    mtaratoot Posts: 14,407 Member
    AnnPT77 wrote: »
    mtaratoot wrote: »
    nossmf wrote: »
    Can't decide which I'm jealous of more, the canoe or the eagles. I remember both fondly from my youth.

    It really is a nice looking boat. It's hard to believe it's 18 years old. Soon it will have lots of scratches from being used. It might become my new favorite boat. It's not as fast as my Advantage, but it's more maneuverable, and it's less likely to send me swimming doing an outside lean on a turn.

    (snip)

    It's a good paddling boat, too, IMO. Are you on a slippery slope to being a committed Wenonah fan for moderate/flat water? I'm told that can happen. ;)

    I would like to paddle a Northstar. They are very nice boats. It's not a slippery slope. It's just finding out what boats are the favorites. I really do like how the Voyager paddles. It's also just nice being in a solo canoe that's 17' 6" long and can still turn.

    I need to win the lottery so I can build a boat storage and buy more boats. I got a nibble on the Encounter I have for sale. I'm going to take it out tomorrow just to make sure I actually do want to sell it. There's for sure a draw to having an ultralight boat, but I just don't like to worry about breaking it. If the guy who's coming to look at it next week likes it and takes it home, I might buy a very used ultralight Advantage and put my glass one up for sale or loan it out to a friend who thinks they want to start canoeing. It's also a GREAT boat, but boy howdy it just wants to go straight. Fast! But straight.



  • laurachambers86
    laurachambers86 Posts: 152 Member
    Today was horse riding day. Bought my other half with me to jog in front as the horse goes better that way (don't ask me why, guess he just likes runners?!). We had a couple of silly races at different paces, overall really good fun.

    My hips were quite sore so I went for a walk this afternoon and then did some yin yoga focusing on opening my hips up (my hips are crazy unflexible sadly, when I change my gym routine in a few weeks I should really add in some extra hip exercises).
  • southbayfit
    southbayfit Posts: 20 Member
    Biceps,tri's and back 35 mins. Wish more ppl were in Los Angeles. But, always like making new friends on here.
  • nossmf
    nossmf Posts: 12,109 Member
    My work schedule is going to interfere with my fitness schedule for the next couple months. We've lost three people in the last couple months, and one more is going through chemo and is hit or miss whether he feels up to actually working any given day, so we're crazy short on bodies. Good news is we have four new hires going through / just starting training, so by October we'll be back up to full staff. But first we have to get there, both in terms of training the new peeps as well as staffing the day-to-day work.

    That's where my work schedule comes in. I pulled shift for over a decade before getting promoted to day staff as the lead trainer. So for the next two months, I'm back to pulling shift. This has the double benefit of relieving manpower shortage, as well as allowing me to accelerate training the new peeps with OTJ (on-the-job) training. That's how it helps.

    How it hurts is my gym time. Day shifts (like today/tomorrow) I have to report to work by 6am, no gym time before work, and I hate working out after a full work day. I'll be able to lift before swing shifts and the first mid, but following graveyard shifts is not an ideal time to exercise, combating fatigue and whatnot.

    I've determined I can hit the gym 5 times every 10 days (compared to my preferred 5 days per week), which isn't bad, but still mildly annoying. I'm a creature of habit, and have really enjoyed the last three years of regular schedule afforded by my day staff position (not to mention sleeping every night, which my wife prefers also, as she never sleeps well when I'm working a graveyard shift).
  • laurachambers86
    laurachambers86 Posts: 152 Member
    @nossmf it is what it is, I know what you mean about being a creature of habit, I hate any unexpected changes especially when they interfere with the things that keep me sane! But at least you know this is short term and you should be back to normal in a couple of months!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    @nossmf it is what it is, I know what you mean about being a creature of habit, I hate any unexpected changes especially when they interfere with the things that keep me sane! But at least you know this is short term and you should be back to normal in a couple of months!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited August 2023
    My spinal condition has flared up a bit overnight so I kept my workout short this morning, just 30 mins with a resistance band at home. I have a little go-to full body workout that I did.

    I had a day off work today so took myself up to Central London as it's not far from home, did a little sightseeing and got all my steps in. Didn't help my back too much I admit but I'll manage. Tomorrow I have nothing planned anyway except walking.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Forty-five minutes incline treadmill walk today.

    Not much to say about these. If I can manage two or three it's probably enough for cardiovascular health, and it doesn't interfere with lifting, which is my priority right now. Lift tomorrow.
  • AnnPT77
    AnnPT77 Posts: 34,644 Member
    The regular deal, this time rowing bow in the double with one of the guys, the usual just under 7k. Steady state, individual technique work. Three of us out, our double and a guy in a single.

    When I drove to the club, I was thinking I'd made the wrong weather call - rain isn't all that pleasant when it's cooler, as it was today (mid-60s F); it had been supposed to stop. Miraculously, right before we launched, it did stop, and didn't start again until a light rain started about the time we pulled into the dock to carry the boat up and put it away.
  • ashleycat7921
    ashleycat7921 Posts: 6 Member
    First a 6min warm up:
    https://youtu.be/LstV8oveFJ0

    Then 20min pilates:
    https://youtu.be/MMT_2y58aHY

    Finished with 10min defined and:
    https://youtu.be/3jynwku8QpA


    Have a wonderful day/night.🌴

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