What Was Your Work Out Today?
Replies
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Daily early morning elliptical, still. Only 15 minutes or so while the coffee is brewing. I figure it replaces the exercise of walking a dog, without the clean up.
I tried the 4 minute run to 1 minute walk for 40 minutes on Wednesday. The heart rate recording traced a nice saw tooth pattern but stil trended up almost as high as straight running. Tried just walking outside at a brisk pace for half an hour yesterday. I was up too early this morning so, instead of tossing around trying to get another couple hours, I was at the pool to swim when the doors opened. My apple watch daily movement ring was almost closed by 7am. Maybe something else later? Lots of day left! 4 -
Got to the gym for some cardio. Incline treadmill walk for around 42-43 minutes, bike for 10 minutes. Fine.3
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Rowed bow of the double again with one of the guys in stroke, mostly moderate steady state with some technical work. (Who am I kidding? It's always pretty much non-stop technical work on something, because rowing in shells is like that.
.)
It was more like 8k this time rather than the usual 7k, because we did a double loop upstream rather than a full boathouse-upstream bridge-downstream bridge-boathouse loop. (The water ski team was practicing and we can usually agree to split the river, with us upstream, them downstream where their buoy course is.)2 -
Did an hour on Thursday of elliptical hills before my first graveyard shift, and this morning did another hour of elliptical hills after my second (and final) graveyard shift. Kept the intensity moderate: RPE 6 on the first, RPE 7 today. According to the machine, I burned almost as many calories today doing unchanging moderate hills as I used to do with hills which varied from low- to high-intensity and back, with time spent as high as RPE 9. So easier workout...far easier breathing...just as many calories burned... yep, this will be my new standard for the time being, until I grow bored with it, lol.
Little tidbit, I login to the elliptical to track my workouts, and it told me I just passed 500 miles worth of elliptical workout since I started tracking at the start of the year. Go figure.1 -
Back from my week off, I have spent far too much time travelling in my car the last week and my back is paying the price unfortunately!
Today I did a 3 hour yin yoga workshop, turned out to be a really nice way to ease myself back in after a week off. Some intense hip and back stretches which were very much needed.
Probably not many calories burned but I don't worry too much about that with yoga.1 -
Full body plus gettin' mah pump on:
- Warmup
- Front squats- 5 sets of 3
- Bench press- 4 sets of 10, 1 set of 8
- Chinups- 6 sets of 5
- EZ-bar preacher curls- 5 sets of 11
- Cable tricep pushdowns- 5 sets of 11
- Incline DB bench press- 2 sets of 10, set of 8, set of 6
- Side planks- 15 seconds each side, 3 sets
Pretty good session. Top set of front squats was about my bodyweight, which is a nice benchmark coming off a loooong break and nursing a back injury. Everything else was good although I fried my chest and arms doing bench and that affected some of the other stuff.2 -
Did an hour on Thursday of elliptical hills before my first graveyard shift, and this morning did another hour of elliptical hills after my second (and final) graveyard shift. Kept the intensity moderate: RPE 6 on the first, RPE 7 today. According to the machine, I burned almost as many calories today doing unchanging moderate hills as I used to do with hills which varied from low- to high-intensity and back, with time spent as high as RPE 9. So easier workout...far easier breathing...just as many calories burned... yep, this will be my new standard for the time being, until I grow bored with it, lol.
Little tidbit, I login to the elliptical to track my workouts, and it told me I just passed 500 miles worth of elliptical workout since I started tracking at the start of the year. Go figure.
That is the insight way too few people have (IMO): Similar calories, lower fatigue penalty, less impact on total-workout-schedule recovery.
The fitness impact question is more nuanced, but the fitness usefulness of L/MISS or moderate intervals is non-null.3 -
Yet another row, another double loop upstream (just under 8k) because the water ski team was in the downstream buoy course again. Me in bow of my Pocock double, my 30-something y/o former Big 10 champion rower buddy in stroke. I s*cked, don't want to talk about it. 😆🤣4
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Just horse riding and a small walk today. Focused on positioning and posture more than speed today so not much of a workout except stretching out my hips!
Back in the gym tomorrow for the first time in a week and a half, looking forward to it but have also switched up my routine with some new exercises and also increasing weights on others so gonna be a tough one!3 -
I’m on a break from cycling since my second spoke failure. I don’t want to change to my backup wheels, so I’ll have to wait while the HED technicians assess the cause and provide a warranty fix or new wheel.
I’ve done a few short easy runs this week, including 40 minutes of base training today. Hope to get in a lake swim this week.5 -
Back in the gym today with a new routine 💪 mainly just increasing weights on existing exercises so kept it slightly shorter than normal to see how I went. I usually do 4 exercises to target legs, 4 for core and 4 for arms. Today I went for 3 of each with the heavier weights to ease myself in.
Also 45 minute walk at lunchtime.2 -
Continuing beginner level Stronglifts.
Creatine - I didn’t take this because I’m not going to be an elite weightlifter so didn’t feel any need to supplement. But I read a brief mention that it helps with ATP function and I got to thinking. I have some kind of chronic fatigue, post viral syndrome, and I get post exertion malaise. It can be pretty bad. I decided to give creatine a try.
In about five days I feel like there is a noticeable, significant difference in my fatigue. Not necessarily noticeable workout gains (yet?), but on Saturday I had a day that should have left me completely toasted on Sunday. All the boxes were checked for a fatigue setback - physical exertion, pushing endurance, overheated, no control over when I could eat or rest, dehydrated, travel, all day.
So the next day, I should have curled into a ball and read a book all day, and taken ibuprofen for myalgic pain.
Instead, I did the 5x5 workout I was forced to miss the day before.
And later, was going crazy being cooped up and made arrangements (disability requires such) to take a 2 mile walk.
Damn.
Hello, lats - I’ve been doing fine with my rows, almost at novice level weights (I realize deeply unimpressive but will be a real win for my wimpy self). But I don’t feel my lats engaging. I worried I was Doin It Rong and read more about the form. Did some suggested stretches to find the lats… maaaybe? Weirdly, rows hit me in the abs more than anything.
Anyway, while in the car to do the big day exertion Saturday, I suddenly realized out of nowhere I can flex my lats. There they are! Whoo hoo! Mind-muscle connection established!
Squats - I continue to be greviously behind on squats, yet still making progress. My level is “Remedial.” Plan on doing some accessory glute work as I believe I may have the weakest glutes in the history of humankind.
Still, progress is being made, and I’ve started the habit of sitting on my heels while brushing teeth or waiting for my tea water to boil or whatever, and popping up feels easy as pie now. I think this habit also helps stretch hips and ankles a bit.
The weight on the bar is kind of irrelevant right now, not ready for anything heavy until I can recruit everything the right way. Not there yet, but getting there.5 -
As you say, creatine seems to have the potential to do quite a few interesting things, including possible neurologic/cognitive benefits. Examine.com has a pretty good article:herringboxes wrote: »Continuing beginner level Stronglifts.
Creatine - I didn’t take this because I’m not going to be an elite weightlifter so didn’t feel any need to supplement. But I read a brief mention that it helps with ATP function and I got to thinking. I have some kind of chronic fatigue, post viral syndrome, and I get post exertion malaise. It can be pretty bad. I decided to give creatine a try.
In about five days I feel like there is a noticeable, significant difference in my fatigue. Not necessarily noticeable workout gains (yet?), but on Saturday I had a day that should have left me completely toasted on Sunday. All the boxes were checked for a fatigue setback - physical exertion, pushing endurance, overheated, no control over when I could eat or rest, dehydrated, travel, all day.
So the next day, I should have curled into a ball and read a book all day, and taken ibuprofen for myalgic pain.
Instead, I did the 5x5 workout I was forced to miss the day before.
And later, was going crazy being cooped up and made arrangements (disability requires such) to take a 2 mile walk.
Damn.
https://examine.com/supplements/creatine/
(NB: They don't sell supplements.)
For example, a friend of mine in her mid-40s has early-onset dementia, though she's still high functioning now. Her neurologist told her to supplement creatine.
Since it also has relatively few potential negative side effects, I supplement it, too. Subjectively, I do seem to recover better than I used to. (If it's a placebo effect, I don't care.
If something is safe, and works, I'm not going to agonize about placebo effect.)
Hello, lats - I’ve been doing fine with my rows, almost at novice level weights (I realize deeply unimpressive but will be a real win for my wimpy self). But I don’t feel my lats engaging. I worried I was Doin It Rong and read more about the form. Did some suggested stretches to find the lats… maaaybe? Weirdly, rows hit me in the abs more than anything.
Anyway, while in the car to do the big day exertion Saturday, I suddenly realized out of nowhere I can flex my lats. There they are! Whoo hoo! Mind-muscle connection established!
Squats - I continue to be greviously behind on squats, yet still making progress. My level is “Remedial.” Plan on doing some accessory glute work as I believe I may have the weakest glutes in the history of humankind.
I don't know about you, but for me that area can be a mind-muscle recruitment challenge, too. (I also do squat holds during household wait times, BTW.)Still, progress is being made, and I’ve started the habit of sitting on my heels while brushing teeth or waiting for my tea water to boil or whatever, and popping up feels easy as pie now. I think this habit also helps stretch hips and ankles a bit.
The weight on the bar is kind of irrelevant right now, not ready for anything heavy until I can recruit everything the right way. Not there yet, but getting there.
Your progress sounds great: Kudos!
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U.S. Labor Day holiday, rowed as usual.
Well, kinda usual: I was out in a recreational single again (second time this season), though I usually row quads/doubles. We had a bunch of boats on the water this morning, a double and 5 singles - more people wanted to row singles today, so I rowed one, too. Another group from our club had a quad out at the same time.
Some of the folks who usually can only row mornings on Saturdays had the day off, so rowed today, too.1 -
Upper Hypertrophy
Incline Bench Press 4x12
Machine Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec3 -
I went to the aquarium, but I could only do one 55-minute dive. My drysuit flooded upon entry. It was "warmer" water in that exhibit: 61 degrees today. I figured I could dive for an hour even wet. There was a gallon of water in each boot when I got done.
I think my long hair got in the way of the neck seal. I had noticed bubbles and thought it was from my BCD. I hopped on the exit platform and had the deck manager check; it seemed fine. She said she saw bubbles coming from underneath.
Pretty soon I knew I was leaking. I almost called the dive, but I was the only one that was authorized to do one particular task, so I just sucked it up. Unfortunately, one of the other divers got called in to work at the hospital, so the one remaining diver didn't get a second dive. Bummer! At least she got to go do a special task and retrieve some things from the pinniped exhibit.3 -
Out of touch over the weekend, out of town visiting a friend. At their request, I brought along some bicycles and spent an afternoon riding with the friend's grandchildren. Some large hills and a skate park were on the route. Afterward, I switched bikes and brought out an old tandem. The kids seemed to have an unending appetite for riding on the back and a couple of the moms tried too. The two biggest kids were able to ride the tandem up front but only one was eventually confident enough to take a passenger. Lots of weight work later as well, picking up kids and being climbed on.3
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Ran on Sunday, took a rest day yesterday. My bike wheel has been sent out, so no tri bike riding this week. Had my usual gym session with trainer this am. We did a full body workout. I was lethargic due to not enough sleep, but I got it done.
Starting to pack for a tent camping trip on the Maine coast this weekend. Will bag and load firewood into the truck bed today. That will be a workout in the hot humid conditions.
Tomorrow I'm returning as a daily substitute in my local school system. I'm really looking forward to it, since I'll be covering for a middle school gym teacher. Im wondering if the teacher left a lesson plan, or if I get to "coach" those middle schoolers in doing proper burpees and running hill repeats?
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Had to test my left shoulder today. Been working around it bothering me at the bottom of some pressing movements.
first time doing bench in like 3 months (I had been doing a chest press off a machine instead). One working set of each to failure:
Barbell Bench
Flys
One arm cable reverse fly
Cable side raise
cable front raise
Seated skullcrusher to failure supersetted with an immediate set of dips to failure.
The dips felt good; got 12 with my triceps wasted and still being like 25 lbs overweight...those had bothered my shoulder as well. I've done these with 90 lbs of extra weight (for 10+ reps) in past, so still humbling a bit as I regain former strength.3 -
With apologies for going off-topic: @Djproulx, I'm surprised that you're allowed to take firewood to Maine. Here in Michigan, it's illegal to bring it in from some areas out-state, and we're encouraged as private citizens not to transport it over 10 miles from its origin. There's federal law prohibiting transport from Michigan to other states. It has to do with quarantines for some major invasive pests that are devastating certain tree species as they spread. (Commercial producers heat treat to kill the pests . . . at least in theory.)2
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With apologies for going off-topic: @Djproulx, I'm surprised that you're allowed to take firewood to Maine. Here in Michigan, it's illegal to bring it in from some areas out-state, and we're encouraged as private citizens not to transport it over 10 miles from its origin. There's federal law prohibiting transport from Michigan to other states. It has to do with quarantines for some major invasive pests that are devastating certain tree species as they spread. (Commercial producers heat treat to kill the pests . . . at least in theory.)
Burn it where you buy it....
Bark beetles. Emerald ash borers. Long-horned beetles. Oh my!
When I stopped at the Agricultural Inspection Station entering California from Nevada in 2015, 2017, and this year on the way home from rafting the Grand Canyon, they asked if we had any firewood. They didn't ask about fruits or vegetables like they do on the way in from Oregon.
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Weights today- full body plus extra leg work:
- Warmup
- Front squats- 5 sets of 10
- Bench press- 5 sets of 5
- Dumbbell row- 5 sets of 8
- Barbell split squat- 3 sets of 6 each side
- Machine knee extensions- 3 sets of 9
- Hamstring curls- 3 sets of 10
Good workout. I've lost a lot of weight but since I started tracking my macros and eating enough protein my pressing strength has been going up nicely. So bench felt great today.
Yesterday did some cardio- 45 minute incline treadmill walk.3 -
@AnnPT77 , @mtaratoot : Glad I saw your comments, as it prompted me to research further. I had checked on the campsite's webpage when I booked in the spring (Hermit Island is a private campground on the mid maine coast) and there is no mention of firewood restrictions. I've also had friends advise that while Baxter State Park has posted messages prohibiting imported firewood, other campgrounds made no mention of restriction. But I searched a bit and as you both mentioned, untreated wood is banned. Only acceptable if heat treated. So, thanks for mentioning it.
I've also learned that open water swimming is also discouraged due to a number of white shark sightings and tracker chip pings recorded in the area recently. So I"m leaving the wetsuit at home, too.
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@AnnPT77 , @mtaratoot : Glad I saw your comments, as it prompted me to research further. I had checked on the campsite's webpage when I booked in the spring (Hermit Island is a private campground on the mid maine coast) and there is no mention of firewood restrictions. I've also had friends advise that while Baxter State Park has posted messages prohibiting imported firewood, other campgrounds made no mention of restriction. But I searched a bit and as you both mentioned, untreated wood is banned. Only acceptable if heat treated. So, thanks for mentioning it.
I've also learned that open water swimming is also discouraged due to a number of white shark sightings and tracker chip pings recorded in the area recently. So I"m leaving the wetsuit at home, too.
Glad to hear you checked further. You didn't seem to be the kind of guy who would move firewood when there was major ecological danger. As far as sharks . . . don't those Maine people have some inland lakes?
As a parochial thing, can I recommend a future vacation in Michigan? Thousands of lakes including those, um, "Great" ones - all fresh water and shark free. That, beautiful scenery, and lots of fun outdoor (and indoor) activities. Yeah, those Maine people have better mountains, and ocean tidepools are much more diverse and interesting: I'll give you that. 1 -
@Djproulx
I don't know if I'd worry about shark sightings. Sharks are always there. We're not really on the menu.
If you ever get a chance to read Shark Attack by H. David Baldridge, you'll feel safer in the water.
I'm not an alarmist, but I know something about these fish. The white shark population has increased in response to growing seal populations in several areas, such as Chatham, Mass (Cape Cod) and mid coast Maine. We are going to Hermit Island in Phippsburg, Me. Hermit Island and nearby Popham Beach State Park have healthy seal populations and are used as release sites for rehabbed marine mammals. Recently (2/3years ago) an open water swimmer was killed by a white shark off Bailey Island, 2 miles from our site. So even knowing that the intended prey are seals (not humans) I still choose not to put on a black wetsuit and swim in open water during August and September in mid coast Maine. I have several friends who are ultra long distance swimmers (Gibraltar to Morocco, Around Key West, etc) but none of them are swimming off Cape Cod or in Maine this time of year.
With that said, I appreciate the Baldridge book suggestion, I'll look for it.
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As a parochial thing, can I recommend a future vacation in Michigan? Thousands of lakes including those, um, "Great" ones - all fresh water and shark free. That, beautiful scenery, and lots of fun outdoor (and indoor) activities. Yeah, those Maine people have better mountains, and ocean tidepools are much more diverse and interesting: I'll give you that.
So many places, so little time, lol. We are pulled in so many directions for travel by family and friends. I'd love to visit Michigan and hope to do that one day.1 -
@Djproulx
I don't know if I'd worry about shark sightings. Sharks are always there. We're not really on the menu.
If you ever get a chance to read Shark Attack by H. David Baldridge, you'll feel safer in the water.
I'm not an alarmist, but I know something about these fish. The white shark population has increased in response to growing seal populations in several areas, such as Chatham, Mass (Cape Cod) and mid coast Maine. We are going to Hermit Island in Phippsburg, Me. Hermit Island and nearby Popham Beach State Park have healthy seal populations and are used as release sites for rehabbed marine mammals. Recently (2/3years ago) an open water swimmer was killed by a white shark off Bailey Island, 2 miles from our site. So even knowing that the intended prey are seals (not humans) I still choose not to put on a black wetsuit and swim in open water during August and September in mid coast Maine. I have several friends who are ultra long distance swimmers (Gibraltar to Morocco, Around Key West, etc) but none of them are swimming off Cape Cod or in Maine this time of year.
With that said, I appreciate the Baldridge book suggestion, I'll look for it.
For sure if you don't go in the water you drastically reduce your risk of a shark bite.
We have fatalities from boats every year. Most involve not wearing a PFD, but not all. I still paddle. We have motor vehicle deaths nearly every day in my state - I get alerts from the state police. I still drive. I am potentially exposed to Aflatoxin any time I eat peanuts or peanut butter, and that could kill me. I get a dose of ionizing radiation any time I get on an airplane. Funny - I still do all these things even though there is some risk involved. You really should look up the Baldridge book. It might help you put the risk of shark bite in perspective. Just because there are lots of sharks, even ones that can kill people, doesn't mean there's much chance of you as one individual from being bitten. I'd be more scared of getting a disease from a tick bite in that part of the country.
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@Djproulx
I don't know if I'd worry about shark sightings. Sharks are always there. We're not really on the menu.
If you ever get a chance to read Shark Attack by H. David Baldridge, you'll feel safer in the water.
I'm not an alarmist, but I know something about these fish. The white shark population has increased in response to growing seal populations in several areas, such as Chatham, Mass (Cape Cod) and mid coast Maine. We are going to Hermit Island in Phippsburg, Me. Hermit Island and nearby Popham Beach State Park have healthy seal populations and are used as release sites for rehabbed marine mammals. Recently (2/3years ago) an open water swimmer was killed by a white shark off Bailey Island, 2 miles from our site. So even knowing that the intended prey are seals (not humans) I still choose not to put on a black wetsuit and swim in open water during August and September in mid coast Maine. I have several friends who are ultra long distance swimmers (Gibraltar to Morocco, Around Key West, etc) but none of them are swimming off Cape Cod or in Maine this time of year.
With that said, I appreciate the Baldridge book suggestion, I'll look for it.
For sure if you don't go in the water you drastically reduce your risk of a shark bite.
We have fatalities from boats every year. Most involve not wearing a PFD, but not all. I still paddle. We have motor vehicle deaths nearly every day in my state - I get alerts from the state police. I still drive. I am potentially exposed to Aflatoxin any time I eat peanuts or peanut butter, and that could kill me. I get a dose of ionizing radiation any time I get on an airplane. Funny - I still do all these things even though there is some risk involved. You really should look up the Baldridge book. It might help you put the risk of shark bite in perspective. Just because there are lots of sharks, even ones that can kill people, doesn't mean there's much chance of you as one individual from being bitten. I'd be more scared of getting a disease from a tick bite in that part of the country.
As a boater who hunts waterfowl in winter both from a canoe and on the open ocean, I understand the risks inherent in specific activities. I still do many of them, including hunting in upland terrain that results in exposure to hundreds of ticks on some days. I choose to take those risks.
Peanut Butter: eat it almost daily. Paddling: Yes, summer and winter. I simply choose not to swim in a black wetsuit in midcoast Maine during September.
Will read Baldridge book.1 -
Will read Baldridge book.
It's actually a very good read irrespective of sharks. It is a good book to help us learn how to think critically and examine whether the data we are looking at is valid. Oh, I wish common sense were more common. There's some real gems in this analysis of Navy data.1
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