What Was Your Work Out Today?

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  • laurachambers86
    laurachambers86 Posts: 152 Member
    Horse riding day today but decided to do some groundwork instead, so we long lined for an hour. Only covered 3.3k so not exactly flying around but that wasn't the aim.

    Also did 20 minutes yin yoga.
  • drmwc
    drmwc Posts: 1,141 Member
    My COVID meant I felt bad mid-week, with mild cold symptoms. By Saturday. I felt fine. I figured walking outside was low risk for others, so I did a 12 mile walk. On Sunday, I did 15 miles.

    I tested negative today, so I'll go for a climb later.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited December 2023
    30 minutes yin yoga followed by a home workout - mainly core but also some dumbbell work and resistance band exercises. 45 minutes total.
  • nossmf
    nossmf Posts: 14,574 Member
    drv123 wrote: »
    Just joined a gym a few weeks ago and having fun figuring it all out. Here was the day today, focus on my core but enjoy running so added the treadmill in.

    13 min treadmill around 5mph
    Ab crunch 4x10
    Machine bicep curl 5x8
    Lat pulldown 4x9
    Cable upright row 4x8
    Machine bench press 4x6
    Cable row 6x5
    Cable rope tricep extensions. 3x12
    Another 13 minute jog on the treadmill to get sweaty before going to work

    Any feedback is appreciated, is this too much? Reading it now it seems like it might be.

    Is it too much, no. But I would change the order somewhat, put the bigger, heavier lifts early (row, bench press) and move the isolation moves later (crunch, curl).
  • nossmf
    nossmf Posts: 14,574 Member
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated BB OHP 5x5
  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    Starting this week off with the rowing machine, same format as I've been doing, 3 x 2k, 1 x 1k, plus 2' row in/out between the pieces and a 3' CD. Total of 8,288m including the row in/outs and cool down, average 17spm and 2:33.1 pace on the pieces. Overwhelmingly Z3 again, though I did hit the exact top boundary of it in there someplace. :D

    This consistent moderate steady state work may sound boring, but I've got plenty to think about. It's an opportunity to work on basic stroke cycle technique mechanics, without the Summer added complexity of bladework, synchronization with fellow rowers, and balance. That has lots of sub-parts to pick apart and focus on. I love the force curve display, because it will show flaws in power application across each stroke, among other good stuff.

    Tonight (and often recently) I was mostly focusing on keeping forward body angle through most of the leg drive, with extended arms/shoulders but connected shoulders/back.
  • nossmf
    nossmf Posts: 14,574 Member
    Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Cable Crunch 3x15, 12, 10
  • drmwc
    drmwc Posts: 1,141 Member
    @mtaratoot Do you have a silicon neck seal? I've got one; being able to replace it myself is dead handy.

    Climbing was fun yesterday. We practiced dynos; I was moving quite well

    Work offered discounter gym memberships, so I joined one with the vague plan of swimming before work. Today was the first day of the plan; I went 750 metres fairly slowly; I'm out of practice.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Lower body resistance band workout this morning followed by a quick 10 minutes of yin yoga.
  • mtaratoot
    mtaratoot Posts: 14,857 Member
    @drmwc

    I know that DUI (Diving Unlimited International, not driving under the influence) makes Zip-Seals. They are user-replaceable neck and wrist seals, and they come in latex or silicon. Pro-tip: leave those spare seals in a sealed bag in the freezer if you have latex. They won't degrade.

    I have a jig that I could use to install new seals if I want to. I just let my local dive shop do it for me.

    I probably won't switch to silocon seals. I know they are more comfortable and don't degrade from ozone, but they tear and puncture more easily than latex. I would consider going to a neoprene neck seal for the extra warmth and longer life, but that would probably be a big job since my suit was originally built with latex. I have a second drysuit, but all the seals on it are shot, too. When cash flow allows, I'll have those replaced. It's a good suit even though it's a shoulder zip. I also need to get seals replaced on my kayaking drysuit. I recently bought a "surplus" military drysuit for rafting and canoeing. It was brand new but maybe two decades old. The seals were shot, so I replaced them. It's a very nice suit - GoreTex with extra durable fabric, knee pads, suspenders, and six external pockets. It also needed some repair on the zipper; I hope that holds. That repair is not guaranteed because it's so weird. Worst case is I have to replace the zippers.

    It seems like latex seals last me about two years or so before they need to be swapped out. My dive shop also does a pressure test and repairs any leaks they find. Fortunately, my Bare suit has no leaks. When I send my kayaking suit off, I send it to the manufacturer. They also will do GoreTex repairs. Even though they made the military suit I bought, they won't work on it because it was built for the government. I can have my dive shop do most of the work, but I sent it off to a "local" rafting and raft equipment repair shop for the most recent work. They are good people and did good work.
  • drmwc
    drmwc Posts: 1,141 Member
    My drysuit is an O'Three, which is a UK company. They are based in Portland, Dorset; where I do loads of diving; so it is convenient for repairs. I have a silicon neck seal, but latex wrist seals. I also went for dry gloves, so if the wrist seals leak it could take me a while to spot. (The gloves seal with o-rings over the latex seals, so if that holds no water reaches the latex seal).

    I went climbing today. I was quite powerful, getting various climbs needing brute force and ignorance (my speciality). I wasn't particularly good at the balance-y slab stuff.
  • mtaratoot
    mtaratoot Posts: 14,857 Member
    DUI makes Zip-Seal dry gloves. It gives divers an option to use gaskets or dry gloves and swap out depending on conditions. I've never used dry gloves. I bet I'd get spoiled. One of our dive team members had some rings installed on his suit so he could use gloves. His dexterity was limited even more than with my 5mm neoprene gloves.

    I might sneak back out and do an extra shift or two just for fun....
  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    Stationary bike day again in the row/bike alternation, same 15k + 3 minute cool down, about 40 minutes and 109 average watts across the whole thing. Still moderate: 78% Z3, the remainder below; Average heart rate 132bpm (74% HRmax), peak 142bpm (79%).

    Boring? No. I played a game on my tablet, and listened to a Fresh Air interview. :D
  • dwaddell5376
    dwaddell5376 Posts: 1 Member
    Ten minutes on Power Plate, levels 2 and 3. Shoulder front and sides raises, 3 sets 10 pounds each. Shrugs 3 sets.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    45 minutes yin yoga, 45 minute walk.
  • Kyra_TB97
    Kyra_TB97 Posts: 21 Member
    I've been using the gymshark training app for a while now, and have just starting doing the Mass/Hypertrophy workout plan.

    Today I did the push workout;
    5 minute light cardio warm-up and dynamic stretches
    4 Sets of 8 Barbell Bench Press
    4 Sets of 8 Seated Shoulder Press
    4 Sets of 12 Dumbbell Chest Fly
    4 Sets of 12 Standing Plate Press
    3 Sets of 15 Tricep Pushdown
    3 Sets of 12 Dumbbell Lateral Raises
  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    Same old same old . . . rowing machine day in the alternating 6-day schedule. 8414 pseudo-meters in 45 minutes including the row in/outs and cool down. Fell short (long?) in my intention to stay in Z3 and below, with 2:33 in Z4, but only 3 bpm over the line so I'm not stressing about it.

    So close to the halfway mark in the C2 Holiday Challenge that I can almost taste it. Tomorrow.
  • nossmf
    nossmf Posts: 14,574 Member
    Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    Machine Lateral Raise 3x10
    Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
    Perloff Press 3x15sec
  • drmwc
    drmwc Posts: 1,141 Member
    edited December 2023
    I went climbing on Tuesday. I wasn't in very good form, although I did get one long term project. (I must have tried the climb close to 50 times before sending it).

    I went climbing today. It was really good fun, I got a load of projects. I skipped about 8 holds on one pumpy, overhanging 6B+. (A couple of dynos did the trick.)
  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops :D ), otherwise 82% Z3 and the remainder below.

    I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.
  • _John_
    _John_ Posts: 8,646 Member
    Leg day…

    3x8 trap bar deadlifts
    3x12 x 3x12 leg extensions superset with seated leg curls

    Short and sweet.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    AnnPT77 wrote: »
    Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops :D ), otherwise 82% Z3 and the remainder below.

    I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.

    Been busy, but just checking in. I'm around the same meters as you (slightly less). I'll hit around 102K today. Been just doing 10K a day Monday through Friday, working in harder sessions on Monday and Thursday. Yesterday, did 10 X 100m sprints/45 secs recovery, then a 5K moderate pace. Today will be a super easy 10K, working hard to hold the HR at 150 or under (75% of max for me).

    This is the most rowing I've done for a while. Arthritic fingers were giving me a lot of issues this year, so I had cut the rowing machine down to two days a week and was doing more treadmill, elliptical, assault bike.

    Still been lifting pretty hard two days a week. The meters I'm doing now would have been nothing five years ago. Amazing how my performance (and ability to handle load) has lessoned from my early 50s to late 50s (I just turned 59 last month).

    Glad to see you're all at it! Still (roughly) holding the same weight. Need to lose the usual 5 lbs during the Holidays, but holding fairly good other than that.

    If I don't check back in, have a nice Holiday everyone!
  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    MikePfirrman wrote: »
    AnnPT77 wrote: »
    Back to BikeErg today, 16,189 meters (standing still) between the 15k piece and the 3-minute cool down, 110W average over the whole thing. Slipped into Z4 by 2bpm for a whole 17 seconds (oops :D ), otherwise 82% Z3 and the remainder below.

    I'm finally past the halfway point of the Concept 2 Holiday Challenge, 107,059 of 200,000 meters to be completed between US Thanksgiving and Christmas Eve. (Bike meters count half, thus the plan for 15k bike and 7k row alternation plus cool down, 6 days a week.) This is actually a little ahead of where I need to be, so I'm building in some extra slack time if I need it.

    Been busy, but just checking in. I'm around the same meters as you (slightly less). I'll hit around 102K today. Been just doing 10K a day Monday through Friday, working in harder sessions on Monday and Thursday. Yesterday, did 10 X 100m sprints/45 secs recovery, then a 5K moderate pace. Today will be a super easy 10K, working hard to hold the HR at 150 or under (75% of max for me).

    This is the most rowing I've done for a while. Arthritic fingers were giving me a lot of issues this year, so I had cut the rowing machine down to two days a week and was doing more treadmill, elliptical, assault bike.

    Still been lifting pretty hard two days a week. The meters I'm doing now would have been nothing five years ago. Amazing how my performance (and ability to handle load) has lessoned from my early 50s to late 50s (I just turned 59 last month).

    Glad to see you're all at it! Still (roughly) holding the same weight. Need to lose the usual 5 lbs during the Holidays, but holding fairly good other than that.

    If I don't check back in, have a nice Holiday everyone!

    Great to hear from you, @MikePfirrman - I hope all goes will with the arthritis and other aspects of physicality going forward. I know I don't need to tell you to keep moving! It doesn't mostly get easier, with more years on the body, I know . . . but as you know, it gets more important.

    I miss seeing your workout updates in here as inspiration.

    All the best!
  • nossmf
    nossmf Posts: 14,574 Member
    Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 3x10
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 3x12

    My knee was grumpy from my very first squat warmup set, managed to work through it for the squats, but the moment I tried doing the step-ups my knee went into full rebellion mode. But only extending my knee was an issue; I could still curl, and RDL's didn't seem to bother my leg, so I got through the rest of my workout from there. (Instead of doing heavy leg extensions I cut the weight in half and did 3-second negatives, which my knee allowed but remained grumpy until I hit the hot tub after the workout).
  • drv123
    drv123 Posts: 73 Member
    edited December 2023
    nossmf wrote: »
    drv123 wrote: »

    Is it too much, no. But I would change the order somewhat, put the bigger, heavier lifts early (row, bench press) and move the isolation moves later (crunch, curl).

    Makes total sense, thanks for that.

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