What Was Your Work Out Today?
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2nd workout for the day
100 Fwd Jump Rope
30 Choppers each side
30 Sec High Knees Jump Rope
30 Banded Crunches Standings (Facing band & Band over Head)
30 Sec Fast Jump Rope
3 x 30
Seated Calf Raises
Land Mine Squats
3 x 15 each leg
Box Step Ups
3 x 20
Standing Calf Raises
3 x 15
Smith Machine Straight Leg Deadlift
3 x 10
Iso Dbell Iso Straight Leg Deadlift
Stretching
480 Total Reps3 -
Supersets in my garage lifting gym for 30 minutes (8 sets of shoulders, chest, legs -- all compound movements), then 10 X 90 second sprints/60 seconds rest on the Assault Bike. Good for around 825 calories in an hour.
I usually try to hit 90% on nearly every sprint and then exceed in the last few. Just didn't have it today. Hit like 88% on first 8 and then barely 90% and 89% on last two. Couldn't push through any more pain than that. Still, all in all, a solid workout.
Ann -- I know that you miss OTW rowing every year. I'm sorry that's come to an end this year for you!1 -
Leg Day!
Squats, SLDL, hack squats, leg extensions/curls, calf raises2 -
There was rowing this morning, but I volunteered to cox the quad, so I was just sitting still fiddling with steering lines, wearing extra layers against the just-above-freezing air temp.
Back at home, I did 3 x 2K on, 2' off on the rowing machine. Unlike Mike's 2K repeats usually are, these were moderate intensity (though my HR reading from my chest belt + tracker looked whacky - I think I need some updated hardware).
I do think my HR got higher than I'd like to see on pieces that slow (I was trying to hold around 2:30, hit each someplace in the 2:29.X area, at spm in the lower 20s) . . . but not nearly as high a HR as the device claimed (161, which is the top end of Z4 - didn't have those feelz at all, probably actually somewhere in 140s, bottom of Z4, in 2nd & 3rd pieces).
In the "off" bits, I row out for a few strokes, drink some water (and in this instance coffee!), then row easy for the rest of the 2' off: Usually well over half the 2' is rowed, just easy pace, and the last one is rowed out fully at easy pace as CD.
For amusement value: Concept 2's calorie estimate (for the 2k parts only) was 286 (weight adjusted), Garmin's (which included the "off" parts (646m) and the HR weirdness) was 250. 🤷♀️ Close enough not to care, for me.3 -
I did strength training today, despite not really feeling in the mood for it 😛
3 sets landmine squats
2 sets barbell bench press
2 sets cable row
2 sets barbell shoulder press
2 sets cable pull-down
1 set box squats
1 set barbell biceps curl4 -
20 minutes on the elliptical, 20 minutes on the stairclimber (I climbed 50 floors!), and then about 30 minutes of strength training, focusing mostly on arms/back/abs.2
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Biceps and molars day...
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A lighter day on the elliptical. Heckin sore today!3
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Light treadmill ... only 23 minutes. Unfortunately, my knees continue to bother me so I have to go light at the moment.3
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Workout 3
60 min's hiking 40#3 -
Cold - near freezing - again, frost on the ground and dock, but nice flat water and some sunshine, so rowed bow in the double again, just under 7k.2
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I don't go to the gym on the weekends, but I did enjoy a 3 mile hike with my mom.2
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A 5km run today in 34min39 - started at 8kph increasing gradually to 10kph. I've really been making progress with increasing my running speed lately: ever since my outdoor runs on holiday where I realised I can run faster than I think, I've been pushing myself more.2
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On Thursday, I went for a climb. I got a bit carried away, and lasted 2.5 hours, getting super pumped by the end.
On Friday, I tried the active recovery thing by going for a walk. I got a but carried away, and managed 25,000 steps on a workday.
Today, a friend asked if I fancied kayaking on the Thames. We got a bit carried away, and went from Vauxhall to just before Richmond and back, which is many miles. We starred at 11 am, paused at 3 for lunch; paused at 8 to watch fireworks; and finished at about 9.30 pm .
I believe the total distance on the water was about 15 miles. We ended up with 5 people and 3 boats, so would periodically swap over. One canoe was very small, and only one person fitted in it. So, generally, when I paddled I towed someone sitting in top of the small boat. My total step count for the day was 35,000, so it was definitely non-lazy.5 -
I did my usual Elliptical but did more time than what I've been doing (2.5 hours). Did 3 hours 10 minutes today. It came to 15 miles. I was watching a movie part ways through then started the next of the series and figured I would finish it. Hoping to drop tomorrow into the 170's.2
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30 mins running, flush the legs3
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A short easy run this morning - 4km in 30 minutes - to burn some calories before a lunch with my parents at a restaurant. 9000 steps by noon, not bad 🙂
I'll probably take a walk with my parents after lunch, but that'll be slow going as usual (my mom gets out of breath very easily), usually 5-6000 steps.3 -
A 2 hour hike.4
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Super easy one hour of cardio.3
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Chores around the House
3 hrs3
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