What Was Your Work Out Today?
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Climbing; 3hours. It was a mixed session.
I was terrible at slab, which I'm normally good at. I was good at dynos and thuggy overhangs, which I'm normally terrible at. There was one dyno I was very pleased to get; quite a far jump with a single hand catch.4 -
Another 30 minutes stationary bike + 3 minute cool down (that I probably didn't need
), easy pace, more Z2 than Z3. 5 -
Cardio Only - Apple Fitness - Treadmill with Scott Ep 85 (30 min)
- 2 hill push
- 3 speed push
- 2 hill push
Each push is 1 minute at hard intensity and 30 sec all out5 -
Unusually mild and sunny today, so we got out for a 20 mile ride. Foliage is at its peak here, so we really felt lucky to be outside.
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Slogged out a Friday 10k. Humidity was 90% even though it was in the lower 80s according to weather report because of the humidity it felt like 91. I agreed. Had another 3/4 of mile to get back home, but by 5 miles I was running in wet shoes. So once the 10k was done I took a breather and then squished my a s s home. The bright side was used the relaxing walk as cool down period.3
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Finally got some rowing weather, or at least it was rowing weather for a quad (windy for singles with water getting cold), and we luckily did have 4 rowers. Once again, we had one of this year's learn-to-row students in the boat with us, so we kept to moderate steady state rowing with some technical focus calls spread through the 7k-ish.
Air was unusually warm for late October, mid-60s F (18-ish C) even early in the day . . . I rowed in a short-sleeved t-shirt, which hasn't happened recently.3 -
Back/Biceps
- Bent Over Barbell Row
- Underhand Pull Downs (Bar)
- Barbell Deadlift
- Dumbbell Alternate Bicep Curl
- Preacher Curl
Cardio - 30 minutes - Rowing Machine4 -
Circuit training - I love the variety.2
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Yesterday I managed 40 minutes on the treadmill. Slow, but at this point I really don't care about speed at all. Felt good.
Today was weights. Full body plus PUMP:- Warmup and muscular activation
- Back squats- 5 sets of 5
- Dips- 6 sets of 5
- Super-strict chin-ups- 5 sets of 5
- Superset 1- EZ bar curls and cable tricep extensions- 5 sets of 10
- Superset 2- pec deck- 3 sets of 10, chest-supported row- 3 sets of 8
Back squats felt really good, could probably have done sets of 10 or gone heavier. But easing back into it and also want to make sure I am in shape to run tomorrow. Cutting just a few inches short of very bottom- back likes it more. Dips felt a bit better, still geting used to these again. Overall the main exercises felt good but a bit easy. Put a lot into the assistance work, which was fun.3 -
Caving in Mendips.
The logistics didn't pan out for a massive trip. So we had a pootle around the top of Swildon's; going down every hole to see how it all linked up. It was damp and tight.2 -
Was Legs and Shoulders today:
Single Leg Leg Press
Static Dumbbell Lunges
Leg Extension
Lying Hamstring Curl
Seated Shoulder Press
Rear Delt Fly
Lateral Raises
Heavy One Arm Side Bends
Didn't feel that energetic but still managed a few PR's so can't complain!4 -
Saturday's Exercise:
- 🤸♂️Stretching 10 min;
- 🧘♂️Yoga 24 min;
- 🏃♂️Run/walk 23 min/1.31 mi;
- 🚶♂️Walk 62 min/3.12 mi;
- 🏊♂️Swim 21 min/675 yds;
- 🤽♂️Water aerobics 65 min;
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The usual morning row in the quad, but one of my rowing buddies - bless him! - volunteered to bow (so steer). I got to row 2 seat and actually focus on technical things for the whole row, which was excellent.
Tonight we had a (supposedly) moonlight barge row. It was a lovely night on the river, but the moon was just a pale smudge behind the clouds. Still beautiful on the river after dark, though. I rowed probably about 2/3 of the row, and was rudder woman for the other 1/3.
I guess I could also count baling accumulated rain water out of the barge for around half an hour or so beforehand as a workout, too? (On a previous occasion, the exercise automatic recognition on my Garmin watch thought I was swimming when we baled the barge! .) 4 -
If there's enough water in my canoe, it really isn't much different than "swimming." I can bail out small amounts, but if it's more than five or ten gallons, I have to pull over and dump it out. I don't think you can do that easily with those eggshell hulls you row.1
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If there's enough water in my canoe, it really isn't much different than "swimming." I can bail out small amounts, but if it's more than five or ten gallons, I have to pull over and dump it out. I don't think you can do that easily with those eggshell hulls you row.
This was the barge, the huge rectangular thing, not a shell. It had - I dunno - 4 to 6 inches of water in it: Hundreds of pounds of water. It would be rowable, but the already heavy and inefficient craft would be even more so, plus everyone's feet (strapped into the boat) would be in cold water for the whole row. Not desirable.
There is no practical way of dumping it out. The quickest thing is to hand bail most of it, then get out the last bit with a shop vac. A small pump would work, then the vac, but there's lots of us (10, last night) and the boat is 8 separate compartments, so hand bailing takes similar time.
On a sunny day separate occasion, here's the barge for illustration of what I'm talking about. Vigorous bailing is moderate exercise.
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Treadmill today- 56 minutes jog.3
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Chest/Shoulders/Triceps 3x10-12 unless noted
- Barbell Bench Press 3x8 @ 65%
- Incline Dumbbell Flyes
- Side Lateral Raises
- Shoulder Press (Machine) 3x8
- Dips - Chest
- Lying Tricep Press4 -
Caving.
We did Waterwheel Swallet.
It's a sporting little cave. You descend steeply to a phreatic tube, about 80 cm diameter. The water level in the tube was reasonably low, although it had a couple of ducks where I needed to hold my breath. The tube is about 35 metres long.
This leads to a 7m pitch to a pool, which has been dammed to maintain a constant 2.5m depth. There's a few metres swim to get to the end of the pool.
One of our group got in a bit of a flap on the ascent from the pool. I swam below her to push her out a bit. I was there a while, and it got a bit nippy. We all got out safely.5 -
Gym session today this was my work out, not including a 10 minutes run, and 7 minutes stretch cool down
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Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
Farmer's Carry 3x40s
Neglected to post this on Friday. Also spent 45 minutes shoveling heavy, wet snow yesterday morning.
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A few degrees (F) above freezing, and we had 4 people to row a quad (safer), so we rowed. My rowing buddy R. offered to bow again, so I could again focus on technical stuff. In gratitude, part of what I focused on was trying to avoid backsplash on my catches (when the oar hits the water), since he was right behind me (but at the front of the boat, since we're backwards). Normally, backsplash is kind of good (raising hands so lowering blade when coming up to the catch). In cold weather, splashing kind rowing buddies is less good.
Pretty sure rowing Wednesday is no-go: Forecast temp well below freezing.5 -
Cardio Only (Half Marathon on Saturday)
- Speed Increases (1 min leisure, 1 min moderate, 30 second all out, 1:30 recovery)
AMRAP - completed 8 rounds6 -
Steady 5k , small core workout , easing into the week nicely , have a good day folks !5
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Legs/Core (3x10) - med to low weight
- Single Leg Press
- Leg Extensions
- Leg Curl
- RDL
- Seated Calf Raise
- Calf Press on Leg Press Machine
- Ab Crunch Machine
- Alt Med Ball Taps
- Plank Alt Hip Drops4 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 3x5
Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.4 -
RunningGirlKC wrote: »Half Marathon on Saturday
Best of luck! I used to dream of completing a marathon, or at least a half, back when I ran 5k's for fun in my school days. Afraid those dreams disappeared a couple decades ago for me, so I'll just live vicariously through people like you, thanks very much! lol1 -
RunningGirlKC wrote: »Half Marathon on Saturday
Best of luck! I used to dream of completing a marathon, or at least a half, back when I ran 5k's for fun in my school days. Afraid those dreams disappeared a couple decades ago for me, so I'll just live vicariously through people like you, thanks very much! lol
Thank you!!! It’s the last one 😂 I said that last time too0 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 3x5
Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.
What kind of pain is it? I had golfers' elbow for a couple of years and it got to a point where even resting it for weeks didn't do anything. Forearm work, especially wrist curls, fixed it completely.0
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