What Was Your Work Out Today?
Replies
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20 minutes yoga first thing.
10 minutes elliptical.
50 minutes core and arms.
30 minute walk.3 -
I faced facts, did a rowing machine workout, first one of the "Winter"(-ish) season.
My goal was to keep it moderate intensity, but a reasonable duration. In objective pace and strokes per minute, I did that, trying to stick around 2 minutes 30 seconds per 500 meters (a.k.a. 2:30 split) and 20 strokes per minute (a.k.a. 20 spm, a.k.a. a 20 rating). Body response was unimpressive - not exactly moderate - however.
Truth in advertising: Today was my birthday, so I fueled the row shortly beforehand with deep-fried battered mushrooms and a snifter of Hopslam double IPA.
That, or need to work on conditioning, meant that most of the workout was Z4, when I would've anticipated mostly Z2-3 at that pace. Ugh.
Ridiculously detailed dissection and a bit of hand-wringing in the spoiler, FTR.
I did it as 3 pieces of 2000m each, with 2 minutes in between and at the end. (I'd conventionally write that as "3 x (2k on, 2' off)". The 2 minute "off" between 2k pieces is actually 5 light strokes, a quick break to drink a slug of water and wipe sweat, then around one minute of light rowing until the next 2k starts. The final 2 minute "off" is just 2 minutes light rowing. Total distance was 6,736 meters.
Pace on the 2k parts averaged 2:29.4, and 19 strokes per minute, as intended, close to those numbers all the way through.
Heart rate response was . . . not great, in some ways.
Most of the last 2k was at a higher heart rate than 220-age (152+, since I'm 68). In reality, that's only about 85% of my actual HR max, or just below 80% heart rate reserve, not 100%+ of max as the age formulas would suggest, though. Not panting or gasping, but working.
Decently steep drop in HR during the off/light rowing parts, though.
Better results in future, I hope. Concept 2 Holiday Challenge starts next week.2 -
The “I don’t wanna workout on sat or Sunday” combined push pull workout:
2x10 DB shoulder press
2x12 DB Bench Press
2x8 weighted pull-ups
2x12 x 2xfailure Lat prayers and seated neutral grip machine rows
2x12 x 2x12 superset of cable curls and tricep extensions (the full arm pump is so satisfying)
First week in a long time I’ve gotten 2 push/pull sessions AND 2 day of lower…all in a week I started a super aggressive deficit (1800ish cals at 225 lb body weight)4 -
Cardio Only
- stair steps
- Outdoor walk4 -
Cardio
Legs
Glutes
Upper body with weights3 -
Happy birthday @AnnPT77 !!!2
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Went to boxing class today. My back is flaring up badly but I hoped movement would help. It didn't make it worse but didn't make it better either. I was on call and had to leave early as I got a call and had to deal with something urgently but am glad I managed to go.2
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Cardio/Strength: Relocating furniture around the house on my wife's whim for several hours4
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Happy birthday @AnnPT77.
Friday
Climbing. 2.5 hours. I got a of the climbs I was hoping to get, but it was all a bit of a struggle. Some took me many, many goes.
Saturday
Climbing, 3 hours. I expected to be terrible, as I've been going more frequently than optimal recently. (I was still had a forearm pump when I woke up )
To my surprise, I was pretty good. I flashed a couple of v4s.5 -
Guess what I got for my birthday last night? A head cold.
So I kept today's stationary bike ride moderate. My Garmin decided to lose the workout (maybe I accidentally hit a button, dunno), but the heart rate I was seeing while pedaling was mostly Z2, some lower Z3, peak HR 137bpm.
35 minutes plus 3 minutes cool down, 100W average including the CD, a bit over 15k in stationary pseudo-meters according to the bike app.4 -
Chest/Shoulders/Triceps
Barbell Bench Press
Dumbbell Flyes
Side Lateral Raise
Seated Barbell Military Press
Tricep Pushdown (Rope)
Lying Tricep Press
Sorry about your head cold @AnnPT77 - hoping you had a great birthday3 -
I've got a head cold too today. Had to go and sort the pony out, the wind was really up and he was very spooky so I called it quits after a quick 30 minute ride.1
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Fell off the mfp logging bandwagon for a few days, but have been doing elliptical underdesk--maybe one day 13.30 miles, a couple of days 46-49+ miles each, yesterday 31.70 miles (83:16 and 765.2 cals). Today mpf bugged me by 'correcting' the calories--my machine says exactly the calories, times, speed, distance listed, and so I write it all in, but somehow today mfp said nah, 83 minutes is only worth a few hundred calories and not what you specifically and intentionally wrote in. It loses my interest when it says I am wrong and/or lying!2
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I went for a walk, getting a bit carried away and doing slightly over 20 miles.
I had an early lunch before leaving, so I didn't stop (other than to pee).3 -
30 Min. Cardio
15 Min.Stretch
15 Min. Walk on beach3 -
Legs/Core
Barbell Squat
Dumbbell Lunges
Seated Leg Curl
Stiff Legged Barbell Deadlift
Seated Calf Raise
Standing Calf Raise
Crunches
Hanging Leg Raise
Alt Med Ball Touches
Around the World2 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x53 -
Cardio warmup
upper body weights
core and glute work3 -
Only working out MTuW this week, so push/pull combo session today. Also had to perform surgery on one of my adjustable dumbbells mid workout, so felt a little tired when it was time to do iso work.
3x8 barbell bench press. First time in like 6 months doing these due to shoulder pain. Felt great. Did 20 lbs more than I was hoping on working sets
1x5 body weight, 2x8 weighted pull-ups
2x8 barbell shoulder press, 1x10 DB shoulder press (DB was my intention, and this was when I fixed my DB)
3x12 x 2x8 lat prayer and neutral grip chest supported row superset.
3 -
Back at rowing machine, same workout scheme as Friday, 3 x (2k on, 2' off/CD) plus a short run-out. Similar pace and rating as Friday, so 6038m in 29:54.7 (not counting the "off" bits, which did include another 699m of rowing), and 18 spm. (Friday was 30:04.9, 19 spm: Negligible difference.)
HR response was a little better, 40% Z4 today vs. 68% Friday, average HR 138bpm (vs. 145), peak HR 154 (vs. 158). Perhaps fueling (on Friday) with beer and fried mushrooms had a cost.
I'm going to slow the pace a bit when the Holiday Challenge starts Thursday. I fear that that much Z4 with higher volume will accumulate too much fatigue across the week. We'll see.
Yes, I'm a cardio geek. It's interesting to me that most anyone who wants to improve strength/muscularity tracks metrics for strength training (as do I, when I do it), but it seems like fewer people who want to improve cardiovascular capabilities rely on metrics. (It doesn't have to be HR, RPE works.) 2 -
Climbing, 2.5 hours. A good session; I was in form. I even got a double dyno in three attempts. (This is where you jump for the hold and briefly have zero points of contact on the wall.)
Someone was telling me to try to statically lank it, but I was too short for that. And jumping is more fun, even if I am terrible at it.3 -
Cardio Only -
Elliptical - 45 minutes
Outdoor Walk - 45 minutes2 -
Cardio 30 min
Stretch2 -
Son had an appointment with an agility/explosiveness coach, and I did about 3/4 of the one hour session with him.
Then I intended to do my full leg day workout, but one set in, I knew that was out.
1x5, 2x8 backsquats. I did go up 20 lbs in my heaviest working set tho vs last week. But I was toast so I’ll do extensions and leg curls on my next leg session.3 -
Back on stationary bike for 35' + 3' CD, steady state at 100W average (including the CD), mostly Z3, all below 75% HRmax/65% HR reserve. Planning a rest day tomorrow, Holiday Challenge starts Thursday.2
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Back/Biceps
Bent Over Barbell Row
Underhand Pull Downs (Bar)
Barbell Deadlift
Dumbbell Alternate Bicep Curl
Preacher Curl
Cardio - 30 minutes3 -
Push pull day working out with my 12 y/o.
He did one more working set than I did on each exercise, and I went light on volume since I normally do push/pull on separate days and with more than 2 days rest in between.
2x10 Incline barbell press
2x8 deficit Pendlay rows
2x8 lat pull-downs
2x10 weighted dips (kiddo did DB bench here)
3x12 x 3x12 cable curls x tricep extensions1 -
2
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Mid-day Monday I started to feel off, and by closing time my stomach was a LOT off. Turns out I wasn't immune to the stomach virus that had gone through every other member of my family, I was just the last to get it. Totally tanked my plan to workout M-T-W, as well as my appetite for about 24 hours. But I'm feeling almost normal again, just in time for tomorrow.3
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leg day:
12-3-30 treadmill
hip thrust machine 25 lbs 10x3
wall sit 2 minutes
rdls 12x3 with ten lbs each side
bulgarian split squats with 20 lbs, 2 minutes per side
step ups 45 sec2
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