What Was Your Work Out Today?

AnnPT77

Of course I rowed, standard distance, just under 7k, bow of the double. Gorgeous morning: Around 70 F (21 C), flat water, sunny.

Mostly we rowed quite slowly. There was a guy from this year's learn-to-row class out with our group. He was rowing a wider/slower recreational single, and he's still . . . working on some things, including steering and um, speed. My double partner today and I are both a bit mother-hen about the new folks, so we wanted to keep him in sight, just in case.

As a bonus, we stopped for a while to let him catch up to us, and we got to watch 3 young blue herons wading in a small cove, hunting for brunch. We don't usually see 3 that close together, so we wondered if they might be from the same brood.

Eventually, another rower from our group came along in a racing single. He's also supportive of new folks, and decided he'd practice racing starts (with stops between) so he could keep an eye on the new guy. That let us in the double do a sequence of short power pieces for most of the rest of the row, which was fun. (Between shepherding the new rowers, and some stupid-hot days, we haven't done much power rowing on non-coached days.)

BigMech

Good workout this morning, cardio only.

Stretching

70 minutes on the spin bike: HR 123/159
45 minutes on the treadmill: HR 114/124

Stretching

We are heading out on vacation today, so this will be my last real workout until August. There will be plenty of walking, but I don't plan to try and find a gym while traveling.

nossmf

Lower Body

Squat 5x10
Rack Pull 3x8
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x10, 15, 20, 25

As decided on last time, I limited my drop sets to two, not the ten from last week. I also lowered the rack pull depth a notch on the squat rack, and wow, what a difference it makes! Had to lower the weight, reps and number of sets. No doubt I'll work my way back up to where I was, but a trifle humbling in the meantime.

Lietchi

Yesterday: a 6.25km run.
Today: a 8.75km run.
Both steady-state with a few speed increases at the end.
Got my Garmin badges for running 50 miles and 10 hours this month.
Runalyze isn't particularly impressed with my performance, oh well!

Parents and in-laws coming for lunch tomorrow, but hopefully time for a workout in the evening to burn off part of the appetizers, mussels with fries and baked cheesecake we're preparing.

AnnPT77

The usual morning row, 3 seat of the quad. A bit over the usual 7k because we went through the double bridge to near the dam, when usually we stay upstream of the double bridge. After a warm up and before more of a cool-down phase, we did multiple power pieces, for sort of an interval workout.

Tonight, we had a "moonlight row" event, and rowed about another 4.6k in the barge, partly before sunset, partly after dark. The rising moon was orange and looked huge, with occasional dark blue cloud streaks across and around it: Really beautiful.

Lietchi

Too much food isn't good for running performance apparently, but I managed to get a 4km run in (HR was higher than usual, so I didn't push it further).
Nowhere near compensating the excess calories during family dinner, but good to get some exercise in on an otherwise very sedentary day.

Tally for the week: 1 strength training session and 6 runs (31km).

nicsflyingcircus

Workout was yesterday but I am on vacation and busy, lol

Alternate legs (All Hammer Strength)

Seated leg press 4x12 (155bs)
Standing calf raise 1x12 (120lbs), 1x12 (115lbs), 2x12 (110lbs)
Seated leg curl 2x12 (100lbs), 2x12 (90lbs)
Leg extension 2x12 (75lbs), 1x12 (70lbs), 1x12 (65lbs)
Hip adduction 4x12 (165lbs)
Hip abduction 4x12 (155lbs)
Back extension 4x12 (165lbs)

nossmf

You're a better person than I to be working out while on vacation. Best I can promise is to watch what I eat. Watch as it disappears down my mouth, lol.

nicsflyingcircus

I am trying. I've been very consistent about my gym going since late February, for the first time in my life. I'm not being weird about it, we traveled Thursday, Friday I went to the gym (my daughter, sister and two nieces went as well and we all did our varied things), then gym yesterday. On the way to the mountains for a couple days right now, will do some fun hiking but not fussed about not hitting the gym. Might go Thursday and that might be the only other time before we fly home Sunday, heh. It helps that my one daughter is a D3 collegiate athlete so she's going too.

Lietchi

A tiring day at work and I came home fairly late too.
I figured I had time for one single activity before dinner: exercise or prepping my vegetables etc for dinner.
So I decided I wasn't up for prepping food, I exercised and ate a pizza from the freezer. (Trout, bell peppers and rice will have to wait till tomorrow).

A 6km run today, steady-state and modest speed (8kph), trying (and 99% succeeded) to keep my heart rate below 140.
I feel I constantly need to resist 'chasing' Garmin's metrics (keeping up my training load, doing higher intensity aerobic or even anaerobic workouts, etc). It was nice to just do an easy run again.

mtaratoot

Lots and lots of paddling the last few days. Mostly doing aquatic invasive plant surveys plus a community "Paddle and Pull" event.

Eight mile hike today.

Back to paddling tomorrow.

Then a day off.

Then two days rowing a support raft for a two-day weed survey where the crew will camp along the way since this section is such a long drive to get to. Well, that and also there's no real access for just doing one of the days. If we don't stay overnight, we have to survey the top half, then paddle out. The next day we paddle the same stretch we surveyed and then pick back up. We will get much more done if we just have to toss our gear into my raft and get started early. There's still some logistics that the coordinator is working on.

nossmf

Upper Body

Bench Press 5x5, Last set AMRAP (10)
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated Arnold Press 3x10
DB Hammer Curl 3x10 <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

Back to the 5x5 standard which helped me raise my 1RM before. Why fix what ain't broke?

AnnPT77

The usual 4x a week morning row of just under 7k, this time in stroke seat of the quad. (That's the rower who sets the rhythm/technique for the rest of the boat to follow. Yikes.)

Shortly thereafter, physical therapy, with a bit of arm bike and some upper body push strength exercises.

Tonight, supervised the club's open rowing session, but the only thing like exercise was carrying some boats.

drmwc

I went caving this weekend. We dug a hole. We got about 7 metres down. We are in limestone now, after a bunch of lome. So hopefully we are near new cave passage.

There is a lot of construction work involved (e.g. putting up scaffolding to avoid the shaft collapsing.) ,It was really good fun; 8 hour days of hard manual graft left me wanting to do more.

We were pushing a site someone else did before us. There is apparently a small chamber coming up, followed by an unstable, terrifying squeeze followed by a bigger chamber. After that, it will be brand new passage, and presumably caverns measureless to man.

Our plan is to dig a little lower to let us put in more scaffolding to support the unstable bit.

nossmf

Sorry, you lost me at "terrifying squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.

Lietchi

Lietchi wrote: »

A 6km run today, steady-state and modest speed (8kph), trying (and 99% succeeded) to keep my heart rate below 140.

Correction: 8.5kph.

And today's run: 5km at 8.8kph and still managing to stay just below 140bpm, followed by two speed increases the final km. 40 minutes total for 6km.
Not bad considering my shoelaces came undone in the middle of my run and I had to do an emergency stop on the treadmill.

drmwc

nossmf wrote: »

Sorry, you lost me at "terrifyingly squeeze". I'm claustrophobic, I cannot imagine doing that for fun, not even sure I'd be able to in order to save my life. Maybe to save my wife or child's, but if it were squeeze or fight some wild animal, I'd turn and fight.

I am a bit of an idiot, so I find being underground relaxing. Even if, objectively, it should be scary.

I went climbing today. It was a bit of a mixed session, not too bad overall.

AnnPT77

Oh, let's see, I rowed: Big surprise, eh? It was another coached row. I was in bow of the double with my long-time rowing buddy J. (It's her 78th birthday today!) vghui9 We did a bunch of drills, and wrapped up with some 10 (strokes) hard, 10 easy intervals.

I still need to do my home physical therapy exercises.

nossmf

Upper Body

Incline Bench Press 4x10
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
Machine Lat Raise 3x10
DB Shrugs 3x10
Cable Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

nicsflyingcircus

MTS Chest press 3x12 (50lbs)
MTS Row 3x12 (80lbs)
MTS Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (45lbs) + 1x12 (35lbs) which I accidentally started with
Rear delt fly 3x12 (35lbs)
MTS Triceps extension 2x12 (15lbs) single arm

Cut short because there's were done

Lietchi

First some strength training today, still on my improvised plan.
Two sets of each:
Dead hangs
Dip bar hangs (my own invented term, not sure if there is an official term)
Hyperextensions
DB bench press
Cable rows
DB biceps curls
Side raises

And then a 3km run on the treadmill in 20min. Starting at 8.5kph and increasing 0.5kph each 0.75km.

AnnPT77

Physical therapy again, with a little bit of arm bike and some upper body push strength exercises.

Then I noodled around a bit in my racing single after I got all the open rowing session participants launched (so some boat-carrying, too), but it was only about 4k of mostly easy pace rowing.

nicsflyingcircus

Seated leg press 2x12 (155bs), 1x12 (150lbs)
Seated leg curl 1x12 (100lbs), 2x12 (95lbs)
Leg extension 3x12 (70lbs)
Hip adduction 3x12 (165lbs)
Hip abduction 3x12 (155lbs)

Last vacay workout. Short because my sister was swimming and I only had 45 minutes.

AnnPT77

Rowed bow in the double with my friend J on a beautiful morning, about 7.5k. By distance, roughly 25% moderate steady state rowing, 50% short intervals (10 stroke hard/10 stroke easy), 25% moderate steady state rowing to cool down.

Still need to do some home physical therapy exercises.

Lietchi

Yesterday's workout was a bit different: my aunt and her partner are visiting from Sweden, so we did a 14.65km walk around the seaside town Knokke. Starting out in the centre, walking along the seaside and then on the beach, through some dunes and wetlands and then through some woods and back into town.
Ice-cream in a famous local ice-cream parlor in the afternoon and for dinner some (freshly caught) fried plaice on bread with a (non alcoholic) beer. You cannot outwalk those calories 😄

mtaratoot

Two days of rowing, but not the kind that @AnnPT77 does. No sliding seat. Heavier oars. Big rubber boat.

I was the support boat for a two-day survey and treat trip looking for a couple of specific invasive aquatic plants. These plants are on the "A-List" where our state thinks we can still eradicate them completely.

I can attest that rowing a gear boat on a low-gradient river without much current and a little bit of wind is a lot of work. At least there wasn't any more wind. I was in a canoe for our survey last Thursday, and if we had that much wind, I wouldn't have been able to eat when we got to camp or when we got off the river the second day.

It was a scenic section of river for the most part. Only about 15 or 16 miles total, but we had to keep stopping and walk the banks to look for garden yellow loosestrife. Some of the stuff we "walked" through was thick willow and reed canary grass. Our legs got cut up from the grass. At least I had knee boots to wear part of the time.

My boat is filthy. Today's workout will be unloading everything, cleaning out the box that has our poop in it, derigging the raft completely, and getting it clean. When it's dry, I'll apply some 303 and then put the frame back on and reinstall the dry boxes and cooler.

Lietchi

Not much time today before dinner, so a 4.2km run: starting at 8.5kph and increasing speed 3 times in 0.5kph increments.

nossmf

Yesterday (Saturday)

Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25

I dropped the leg press drop sets and added leg curls to even my quads/hams work.

AnnPT77

Saturday, I did the kind of rowing @annpt77 does . It was a coached row, with a different guest coach: Assistant coach of the women's varsity rowing team at the local NCAA Div 1 university. (Our usual morning coach is the coach of the same university's rowing club, a successful program itself.)

As usual for coached rows, we did mostly drills, but very different drills from the other coach. She was working with us on properly recruiting the right muscle groups at various points in the rowing stroke. We did a lot of drills that were part of the stroke only, like arms-only, arms-and-body-only, legs-only, etc. In between drills, there'd be some steady state rowing at various intensities.

I was in 2 seat of one of two quads that were being coached (along with one single). One thing we did was line up the boats, then have each individual rower row the quad by themselves, "racing" with the same seat in the other quad. This is strength-y, especially on the first few strokes, driving the boat from a standstill against the inertia, friction, weight of the boat, weight of all the other sitting-still rowers.

Lucky me, 3 seat in the other boat was a newer rower (advantage: me) who just graduated high school and who is training with the hope of being a walk on to the University of Michigan rowing team down the road an hour from here (advantage: her). I was in the heavier boat, in terms of both boat weight and size of rowers. Fun stuff!

Result: Pretty close, actually. I think she had me by a quite small interval, but I didn't have a good view across the alignment. I'd been worried, but it wasn't crazy bad despite the 50-year age gap.

Lietchi

Today's exercise: a looooong run, 15km on the treadmill, 1hr47min.
A speed of 8.4kph except the very last km, and my heart rate stayed below 140bpm for a surprisingly long time (1hr12min minutes).
Dinner was super late because of my run, but I wanted to get my July 15km badge before the end of the month.

The most notable aspect of the run was how much Garmin underestimates my calorie burn, 784kcal instead of 1030kcal according to Exrx.