What Was Your Work Out Today?
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Today, just a very enjoyable casual walk with a friend at a moderate pace, complimenting and petting other walkers' dogs along the way (so fun!). One golden retriever was so gung-ho for pets that he was straining at his harness to the point of hard breathing, even though we were moving toward him and petting to keep him in range of adequate oxygen.
We're having unseasonably warm weather, 50s F (low teens C) today, when sub-freezing and snow/ice would be more normal. Nice to be outdoors!2 -
Started the focussed 12 week plan this week after some calorie debauchery over Christmas :-)
Session 1 on Assault bike 20 min @ 275-300 for 200 calories
Session 2 weights after 15 min mobility warmup drills ; chest for 15 sets for 410 calories
Total calories for day goal 1850 net.
Total calories for day actual 1500 net2 -
Tried Pilates on reformer2
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Making the most of what's left of my gym membership (cancelled for Jan and Feb to try something a bit different), yesterday did full body mainly using machines. Today more of the same
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50 minutes of Pilates Reformer. I was supposed to do a swimming session just prior to that but my calf was a bit sore. Doing my 1 mile swim tomorrow morning! 😊3
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Yoga and a 4 mile run2
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OK, I took my few days off, did some fun stuff (Christmas eve with extended family, college hockey tournament (spectator), outing with my rowing club to "Boys in The Boat" movie, etc.). Now it's time to shift gears in my Winter routine.
But I wasn't feeling creative tonight, so I just repeated the same stationary bike thing I've been doing lately, 15k + 3' CD, 108W average, Z2-3.
As a sort of trending average, my resting heart rate is down a little, my HR at any given intensity down a little, so I guess the LISS/MISS has been doing its job.
It would be good if I think through what pattern I want next, but it's more important that I start doing something.2 -
Walked about 3 miles of riverbank in rubber boots and heavy winter clothes while trout fishing.4
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I've been MIA for quite some time, so checking in. Good to see many regulars still at it.
Had fun catching up on lots of non fitness activities this fall (duck hunting, travel, visiting new grand daughter, etc). Of course, all this fun compounded my dwindling fitness problem.
I finally got a not so subtle push from my trainer during a session held just before Christmas. In front of the group, she looked at me and said "I really don't like this version of you. When are we going to change it?" I almost shrugged off her comment when she threw down the gauntlet: "Our 6 week gym challenge starts on New Years Day and I expect you to defend your title from last year."
She's just as competitive as I am, so she knew that would bother me. She is right, I'm way out of shape, so I ponied up the entry fee and I"m in.
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Saturday - 5k walk
Sunday - 3k horse ride (weather was terrible here all day).3 -
I have been active recently, but poor at logging.
Here is some recent stuff:
29 December
I flew to Barcelona to visit my brother. Yellow Spider, a climbing gym, is sort of en route to Gatwick. So I stopped off for a 2.5 hour climb before the flight. It was good, I was in form
30 December
I visited the Sharma climbing gym in Gava. It is massive. I was in mixed form. I got to the final hold on a 6c a few times, it will hopefully go if I can make it back. That is around v5, so it would be a very good send.
31 December
Via Ferrata near Vic in Catalonia. This was really good fun, around 3.5 hours in total. We started at the bottom of a very tall hill and got to the top. The Nepalese bridge wobbled a lot and was terrifying. (This is three strands of wire, 69m long, in mud-air. You have one strand for your feet, one for your hands and a spare one to clip into.)
1 January
Day off. So 11 miles walk.3 -
Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x5
Cable Woodchoppers 3x10 (High, Cross, Low)
First workout of the year, first workout in about 10 days. Felt rested and powerful.2 -
A couple 52-minute dives. One was about 11 feet for most of the dive in 59-degree F water. I ran the stick for two working divers cleaning acrylic. The other was running the siphon in 55-degree water. I basically was pretty still on the bottom removing waste from the exhibit. I had to end the dive because I was so cold. I still had almost half the gas in my bottle when we got out. My fingers were white; I was glad we got out. We still got a lot done.3
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Getting back into a routine. This year's six week gym challenge includes strength work, cardio work and a focus on meal prep/food tracking. I'm aiming to take advantage of the "2 points per mile" for running or walking and "2 points per 3 miles" of cycling. The maximum daily points for cardio work is 12. I"m guessing that not many people will run 6 miles or cycle 18 miles daily, so I'm going to push this area. The strength work and food tracking points are just stuff I'll have to grind out.
Stepping on the scale was a stiff reminder that I need to regain control of my intake, because I have a big hill to climb this time around.
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Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Cable Crunch 4x101 -
Yesterday (Tuesday), casual walk with a friend, only about 2.6 miles.
Today, machine rowed 3 x 2k with 2' row in/out between pieces, and 3' CD at the end. A low rating (16 spm) but a slightly faster pace (2:31 including some of the CD). A little bit of lower Z4 (9% of the duration), but mostly Z3 (57%), remainder below.
Then I did a quick run-through of some supersetted strength exercises, just 2 sets, 10-15 reps, very light weight, just to start getting used to the form/motion again. Kettlebell swings, kettlebell goblet squat, dumbbell overhead press, dumbbell bench press, dumbbell fly, dumbbell bent-over row to kickback.1 -
My second strength session with my trainer this week. bunch of weighted movements, some done on BOSU ball. My balance really s*cks right now, lol. Need more work there.
After 3 days of 6 mile run/walk cardio (usually split into 2 pieces) I switched it up today and used the elliptical machine to give my legs a break. I'll start to work in some indoor cycling as well, both for crosstraining and to avoid the lousy weather headed our way.2 -
Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x8 (3-second negatives)
Cable Pushdown 3x8 (3-second negatives)
Perloff Press 3x15sec
Cable lateral raises are a real ego-swallower, had to use HALF the weight I use with DB's, and a THIRD the weight from the machine I've been using.0 -
Bent over Row 3x10
Pull Down 3x10
DB Reverse Flye 3x12
BB Curl 3x12
Alternating DB Curl 3x12
DB Shrug 3x122 -
Understand your comment: I should elaborate:
Today, I did several movements on the BOSU: First was single arm chest presses while holding a bridge pose with both feet on the ground, 90 degree bend in knees and my upper back resting on the BOSU. Works both chest and challenges your core. I then did a rear foot elevated split squat, holding a dumbbell in the same side as the foot that was placed behind me on the BOSU. 90 % of my weight was on my front(stable) leg. Finally, I used the BOSU for pushups. BOSU was held with the round side down and I did the pushups by holding the flat side and doing the movement. No safety concerns, since my trainer is very conservative, particularly given my age and lousy balance.
I have seen people doing what you describe and agree, it's a chance for a falling weight or an injury. My "favorite" movement (it's a love hate thing) for total body work that challenges balance is the Turkish Get Up. I'm guessing you've done them before, given your experience. It's a complex movement and takes practice (with a spotter) until you get very solid executing the 5-6 steps to complete both the up and down movements.1 -
Stationary bike, 15k + 3' CD. Heart rate running low for some reason today (resting rate hit 46 overnight), so more Z2 (54%) than Z3 (43%) this workout despite slightly higher average watts (111). Bodies are weird.
I made a stab at a few dead hangs (short) and hanging knee raises, plus some chin-up negatives (pathetically challenging).
P.S. Some on-water rowers do odd things on Bosu balls or even exercise balls as a core/balance challenge, often involving weights. One rowing obsessively competitive rower guy I knew had trained standing balance on a stability ball. That's extreme, but there is a point: The racing singles demand good balance through core stability, since they're usually around 12" (31 cm) wide at the waterline. Some of them won't sit upright in the water by themselves (without a rower and oars),1 -
Today was one of my physio workout days. Between them, my hip problems and my ankle problems keep me busy…
Knee to wall stretches 3*10
Single leg standing calf raises 3*10
Ankle inversion/eversion 3*10
Seated calf raises with 10kg weight, 3*6 (it ought to be 20kg, but I darn near killed myself carrying the 10kg dumbbell home from the shop so I’m not anxious to repeat the experience)
Side leg raises 2*10
Single leg hip lifts (feet on stool) 2*10
Step ups 2*10 (except the second set was aborted halfway due to a sudden quad issue. I hate the injury week of my menstrual cycle)
…and then since I was on a roll, I added in some downward upward dogs, knee press-ups, arm circles, bicep curls, tricep dips, leg raises and sit-ups, and finished off with some hamstring stretches, yoga twists and tree pose for a nice all-round workout.
Then I went for a walk.
Doing that little lot three times a week is one of the things that enables me to run without pain. Well, without physical-damage-type pain, the ‘when does this muddy uphill end’ pain is ever-present 2 -
Five mile walk "in the park" near my house. It's about 400 acres - actually two adjacent parks. There's riparian forest, restoration forest that used to be a farm that's finally old enough to feel like a forest, sports fields, and more. I can walk over 10K without really retracing steps on the fairly extensive trail system. I can access the trails less than a third of a mile from my front door, and it used to be a regular activity.
I haven't done a walk in that park since June. I think it's because I don't like to go when the weather is nice and it gets crowded. There were a few people because we had a break in the rain, but not so many as when it's gorgeous outside. Well, that and during the great weather I was going farther afield to hike up mountains or paddle a canoe or kayak or row a raft. I reckon it will go back in to my routine.
I planned to go to the gym today for the first time of the year during a normally less-crowded time, but they sent an e-mail yesterday saying all the water in the facility will be off so they can repair a leak. I'll find something else to do - maybe a hike up a local hill with good views because we have another break in the rain that might even provide "sun breaks." We also call those "sucker holes." You might look out and see that it's sunny and leave your raincoat at home.... Sucker.1 -
Cardio: Snow shoveling and ice chipping - 30 minutes
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x15
Roman Chair Knee-Ups 4x15
I've decided to pull the RDL from my second leg day each week, given I already hammer my hamstrings and glutes on my heavy day.1 -
.Understand your comment: I should elaborate:
Today, I did several movements on the BOSU:
Ok, now I'm on-board with what you did and am cool with it.My "favorite" movement (it's a love hate thing) for total body work that challenges balance is the Turkish Get Up. I'm guessing you've done them before, given your experience.
I have, though admittedly not often enough to become comfortable with them. I've tried DB's, kettle bells, and the worst one of all, kettle bells held by the ring keeping the weight ABOVE the hand. Thanks, but I'll just stick to traditional weight lifting.1 -
Hiking again. This one was kind of three loops on a trail system in the coast range foothills not far from home. About 4.8 miles with total ascent about 630 feet.
I had planned a much shorter hike. It was a gorgeous sunny late morning. I went to the post office to get my mail, then passed a parking area for a lower access to go get closer to the top for a short hike with awesome views. Before I even got to the trailhead, I was in a cloud. I didn't want to waste a rare sunny day, so I drove back to the lower trailhead and did a longer hike. It wasn't THAT crowded except down low on the paved path and one of the other paths on the flats. There were still some good views, and I saw some fun fungus and had time among the trees. I think I walked down a trail I haven't done before, or not in a long time. I didn't remember it, and I was in awe of a Madrone tree I saw that was about a 29" dbh. Amazing. I also saw some invasive species; I want to write a grant to pay me to go remove those plants. Mostly I want to work with a local agency I know to help me get permission to go do it; the pay will be a bonus, and I could sure use it.
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Rowing machine, 3 x 2k with 2' row in/out between and a 3' CD. 7257 pseudo-meters total including a false start. Slightly faster pace, negative splitting the 2ks at 2:27.4, 2:24.7, 2:23.4 pace, resulting in 44% Z4, 39% Z3, remainder below. Around the last thousand meters of the final 2k, HR was above 220 minus age.
Followed up with 3 very light supersets of 15 reps of dumbbell overhead press, bench press, fly, tricep extension. Increased the weights a bit vs. last time, and added a set, but still mostly seeing how the range of motion feels, given last year's adventures with shoulder impingement.2 -
Here are a coupe of pictures from the Via Ferrata. The first is the wire bridge, where I went too slowly initially. That caused a lot of wobble; it got a lot better when I speeded up after that.
The second is on the rock; that was all very chilled out. All the climbing was easy. There were a couple of ovehangs, but they were no harder than v1. I'm the one looking and smiling.
I went climbing on Thursday. It was an odd session. I got nearly all the v3s at the gym (around 20 of them). I flashed about half, but the one I found hardest took around 20 goes. I only got one v4, which was so slabby it probably doesn't count.
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