What Was Your Work Out Today?
Replies
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Wednesday
Climbing; 2.45 hours. Good fun, I got some hard routes. The one I'm most proud of is actually quite easy (maybe V3; it was graded V2 to v4). I couldn't work out the last move, so I climbed up to it on easy holds to find a body position that worked. Then I could work out how to move off the penultimate holds.
(I needed my right hand on to the top bit of the lower of two bad slopers, and to flag my right foot to near the left, which was on a good hold. This let me rock over the left foot and reach up.) This boulder probably took 20 attempts.
Thursday
Lifting.
Pull-ups. 3 sets of 8. My strength is still lower than before, but improving so it is nice.
Hangboarding.
Bench. 3 sets of 5, 40 kgs.
Squat, 3 sets of 5, 70 kgs.
Deadlift. 1 set of 5, 80 kgs.
Bodyweight: 65 kgs.4 -
Went to visit a friend and did a hike by his house about 8.3 miles with about 1560 feet of elevation gain. Some nice views. Saw some nice birds. Mostly gravel roads, but some trails. My friend also pointed out some other trails and where they went.
He's been exploring this area since the early or mid '90s. It's the reason he bought the property he lives, and now that he's retired, he can hike around there (and bike) often. When I buy a gravel bike, I'll look forward to getting out there and checking that out too.
Part of the trail is on private industrial forest, and part is on a university research forest.
He said this is his go-to hike/bike trail. Sweet!
Then he gave me some more duck eggs.
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I’d been getting burnt out on cardio so I’ve been avoiding it for a bit but was really feeling like running this morning.
Hill sprint program on the treadmill for 20 minutes. Not particularly fast or steep but still a good time.
Bench press
Cable rows
Leg curls
My 13 year old has started asking about the gym so looking forward to bringing him with me tomorrow.4 -
Full-Body
Squats 4x15
Incline Bench Press 4x8
Bent-Over BB Row 4x103 -
Ten plus mile hike among many waterfalls. Best late-February day I have had in recent memory. I may post pictures. Or not. My smile made my face hurt.
Here's one to pique your appetite. The trail goes behind the falls.
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I'm jealous!0
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I'm jealous!
Well, then don't look at the rest of these....
The trail is nominally 7.2 miles of "moderate" hiking. There's some side trails you have to take to see a few of the ten waterfalls. South Falls is 177 feet tall. Double Falls is a foot higher. North Falls is a meager 136 feet high.
It was, all in all, a GREAT day. Best in a long time. It was sunny out. There wasn't much traffic. I took a route that is about three miles longer but eliminates several miles on an interstate and more miles on a state highway; I took county roads through the country and across rivers and through some small towns. The CD was playing "Dead Letter Office" from REM. The sunroof was open. In the moment I realized how good I felt, I was crossing a river and looked to my left to see a pair of bald eagles in a tree.
Even though the trails were more crowded than I expected, there was plenty of parking pretty close in. The trail is called "Trail of Ten Falls." I decided to go see them all. The main trail is along two tributaries of a creek. These creeks have been cutting their way through the rocks for 26 million years. The resistant rock is from the Columbia River Basalt flows, and between those layers is a layer of about 20 feet of sand and silt laid down by a stream between flows. The thick layers of lava are resistant to weathering, so they are what makes the large falls when the layers below them gets weathered away. You can actually see charred remains of tree casts in the in-between layers if you look closely along your walk. Really a marvelous place. I was sad to see some litter. I was happy how well maintained the trails are. I was surprised how many people there were, but it was a beautiful warm sunny day. I bet some people took Friday off to make a long weekend. Heck - some people might have taken the week of if they already got last Monday off for President's Day.
There are dozens of miles of back-country trails to explore too. I am a little curious about those, but being among the large falls is pretty nice just as a way to spend a day.
Here's some more of the pictures (I have fun videos, but not sure a good way to share them):
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Friday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: carb overkill
Saturday
Workout: 10 mile run
Weigh In: 107.8 lbs
Nutrition: seven fishoil. so much bloat
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 6)2 -
Friday
Swimming. 750 metres before breakfast.
Saturday
Climbing. Decent session, I got 3 v4s including a flash. The one I'm happiest with was a V3 overhang which is my anti-style (It was: a jump start to two small jugs with no feet; a campus move to bump up the right hand; a swing with the left leg to a chip way out left; throw the left hand to decent hold which is quite far; cut loose with the feet; plop the feet on starting jugs. Then the last couple of moves are easy.)2 -
Sunday
Workout: 10 mile run
Weigh In: 106.9 lbs
Nutrition: six fishoil.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 7)1 -
Chest, Back, abs and 20 min low intense cardio.
Warm up the shoulders joints for about 5 minutes
Chest
Pec deck machine, 4 sets warming up the chest. 10 to 15 reps
Couple sets of pull ups to activate the back muscles to help with bench pressing.
Incline Barbell chest bench press 4 set, reps 15, 10, 8, 6
Flat Barbell chest bench press 4 sets, reps 15, 10, 8, 6
Dips for chest, 4 sets 10 to 12 reps
Back
Pull down machine, wide grip 3 sets, 10 to 15 reps
Pull down machine, neutral reverse grip 3 sets 10 to 15 reps
Bent over barbell rows, 3 to 4 sets, rep range 15 to 6 adding weight to each set.
Dead lift, 4 sets, 10 to 5 reps adding weight to each set.
Abs and 20 minute low intense cardio.
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Upper Power
Bench Press 5x3
Cable Row 5x6
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 3x5
Cable Woodchoppers 3x10 (High, Cross, Low)2 -
Walking dumbbells and Pilates2
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Machine rowed Saturday but didn't report it here.
Repeat today, and also a repeat of Garmin ineptitude from a few days back (this time I forgot to hit start after setting up the workout
). But at least I got it in before this afternoon's osteopathic manipulation appointment.
Both times, my usual 3x2k with 2' row out/in between, 3' CD at end. 2:31.9 pace/19spm on Saturday (mostly Z3, no Z4), 2:29.5/20spm today (a little Z4, even though I don't have full stats; still would've been mostly Z3, I think).
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Climbing, 2.75 hours. Fun session; I was in good form. I went through a recent phase of not really getting any v4s at this gym; I now get a few and most of the v3s. That said, there is a V2 which requires either being tall or being flexible which I didn't get. (You need to plop your right foot somewhere near your head, which was beyond me.)2
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It was ridiculously hot here, new record high, over 70F (21C). (Previous record: 64F - 18C - in 1867.) Tomorrow's forecast, high 43F (6C), low 20F (-7C), snow showers possible: That's Michigan in the shoulder seasons.
So today I did my first outdoor bike ride of the season. It started as transportation to the vote-o-rama, but I decided to explore the trail extension to the Southeast-ish, recently added. I was surprised: Since my last ride there, it's been extended by about 2 miles, a nice wide, smooth asphalt-paved trail. (It's a big chunk of the planned link to the county seat, a really nice little town.) Then I turned around, mostly retraced the same route home, total just under 16 miles; nice easy pace, just over 10mph moving average on the hybrid bike, about half Z2, most of the rest split between Z1/Z3.
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Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Expected to struggle, between lack of sleep last night plus hitting the gym AFTER work instead of before, but actually was able to INCREASE the weight used on 3 of my 4 lifts.3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Expected to struggle, between lack of sleep last night plus hitting the gym AFTER work instead of before, but actually was able to INCREASE the weight used on 3 of my 4 lifts.
In general, I don't like surprises. Sometimes though, like this, they are welcome and... surprising.0 -
Swimming, 1.6 km. (I have been going before work, this time I went after which gave me longer to get more distance in.)2
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Tuesday
Workout: 8 mile crosstrainer, 1 mile run
Weigh In: 107.7 lbs
Nutrition: seven fishoil.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 9 intro)2 -
Bypassed the weekly hump day 10k. I could likely have knocked it out, but goal for this week was 45 min 🏃🏾s. Every day I’ve added .5 mph increase from M-W. Tomorrow I take it down by .5 for the remainder of the week sticking to the 45 minute 🏃🏾s. I missed the 4th mile by a few seconds of having all 5 miles today under 9 minutes. Good enough… Happy hump day to all.2 -
Wednesday
Workout: 7 mile run
Weigh In: 107.8 lbs
Nutrition: seven fishoil. Reduced junk carbs by 34% from what I've been inhaling lately! Not perfect, but an improvement.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 9 complete)2 -
Hello all,
It has been quite an active week so far.
Mon: Full body weightlifting; Squat, deadlift, dips, pull-ups, push-ups, face-pulls, hanging leg raises, ab-wheel
Tue: Interval running training
Wed: Full body weightlifting: Overhead Press, Bench Press, Tricep extensions, Barbell curls, Back Extensions, Leg raises
Thu: 2x 11km bicycle ride (commute), 3km recovery run
The week isn't finished yet. Got two more weightlifting sessions planned and 1 more running session. I will be looking to change the weightlifting to three days per week to make it more sustainable in the long run.2 -
Thursday
Weights: Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Friday
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x100 -
Still dragging, not working out every day (argh!), but decided to do a longer but very mild stationary bike ride today. I set up for an hour, plus 3' cool down. I tried to stay under 140bpm HR (about 78% HRmax) . . . and almost succeeded (hit the 140 a few times, but not over) 101W average for the hour.1
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I work out at orangetheory2
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Repeat, sort of. Another 1 hour stationary bike plus 3 minute cool-down, but I was really dragging so decided to shoot for a Z2 workout. Succeeded, but even so the last 10 minutes of the hour seemed to take as long as the first 30 (ugh). (85W average, 96% Z2.)1
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Thursday
Workout: 6 mile crosstrainer
Weigh In: 107.8 lbs
Nutrition: seven fishoil. Acceptable (good, acceptable, unacceptable, or terrible)
Friday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: seven fishoil. Acceptable
Saturday
Workout: 10 mile run
Weigh In: 105.7 lbs
Nutrition: seven fishoil. Unacceptable
Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 10)1 -
Sunday
Workout: 10 mile run
Weigh In: 107.4 lbs
Nutrition: seven fishoil. Unacceptable (good, acceptable, unacceptable, or terrible)
Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 11)1 -
Wednesday
Climbing.
Good fun, I was in decent form. It turns out that I can't do upside down crack; I may go back for more pain and misery. 3 hours.
Thursday
Swimming, 1km
Saturday
Caving. We did Swildon's Hole. We aimed to get to the first symp. But it was very, very damp. Bits of the cave which ared normally dry had medium sized waterfalls. The 8 foot climb down a waterfall wouldn't have been safe, so we bimbled around the top instead.
Sunday
Caving.
We did Eastwater. Much of this cave is a bedding plane, where you are sandwiched between two bits of rock. You need to wedge yourself in to avoid falling to the bottom. It had virtually no standing passage in the bits we did; not being able to move my head due to the narrowness was common.
Good fun; I will go again.2
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