What Was Your Work Out Today?
Replies
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@Lietchi gorgeous scenery1
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Great workout this morning. Cardio, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 128/161
35 minutes on the treadmill: HR 111/124
65 minutes lifting weights: HR 111/144
Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, drop set: 6@630, 8@450, 10@270
Cable Crunches: 15@80, 15@90, 12@100, 10@110, 10@115, drop set: 8@120, 10@120
Barbell Romanian Deadlifts: 10@115, 8@165, 8@195, 6@225, drop set: 4@255, 6@195, 8@135
Kettlebell Pass Arounds: 15@40, 10@50, 10@50, 10@50, 10@50
Standing Barbell Calf Raises: 15@95, 12@145, drop set: 10@195, 10@95
Box Squats: 10, 10, 10
Shoulder Mobility Exercises
Stretching
2 -
Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x102 -
SoulCycle & yoga! 🧘🏼♀️2
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Today's exercise: back to the treadmill. A 5km run this time, starting at 8.5kph and increasing by 0.5kph every km. 31min46 in total, of which 38% in zone 4 (threshold). Quite a workout on a heat wave day (the garage is cooler than the house, fortunately).3
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My long time double partner, who hasn't rowed all season (rehabbing injuries), came out to row today for the first time this season. We had a nice easy-pace row in the double, with me an bow. First she fretted that she would have forgotten everythng, then she got in the boat and rowed beautifully (of course). We did the usual loop of just under 7k.4
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I went diving over the weekend. I was trying a new configuration (side mount) and didn't have it set up well. I was head heavy, which caused me to lose my buoyancy on a 20m dive; and go to the surface far too quickly on starting the ascent.
I went climbing yesterday. I was strong4 -
Lat pulldown 1x8 (105lbs), 2x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 1x10 (90lbs), 2x12 (80lbs)
Mid row 3x12 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (115lbs)
Struggled in the high row today for some reason, so I dropped the weight for the last two sets3 -
Dan John's Easy Strength...
am
HSPU - 3x3
Chin - 3x3
Dead - 2x5x156lbs (need to join a gym or get some more plates...)
Wheel - 1x10
pm
C&P - 2x5/5x24k
Chin - 2x5
Snatch - 2x5/5x24k
Squat - 2x5x32k
TGU - 1x1/1x24k
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Today's run: 5.5km in 36min51. Garmin says I'm 'maintaining' my fitness level, Runalyze says I'm at high risk of overtraining (training load and monotony). Me thinks Runalyze is on the money, based on how I'm feeling! So no running tomorrow.4
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I went climbing yesterday. It was decent, I got a thuggy overhanging v5.
My main project turned into a v3, which took me at least 20 goes. I got it after 2.5 hours, by which time moving had become painful. So I called the session then.
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Treadmill, incline walk - 300 calories2
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Coached row, around 7.9k, me in bow of the quad again (still don't like bow duty during coached rows, but it was only the quad and two singles, so the traffic control wasn't too awful). Quad had my very steady, experienced friend J in stroke seat being a good model for us, and two women from last year's learn-to-row class in the center 2 seats. It went well, though we weren't very fast.
Coach is increasing the intervals (work harder) part of the sessions gradually, which is good. Today, we did some drills, then ended with a 1'-2'-3'-2'-1' pyramid (each amount of time rowing hard, then rowing easy).
That's only slightly up from last time, and I didn't get the extent of Z4 I did when we did a full power 1k with the college athletes. I admit I have more difficulty achieving power in bow of the quad (today) vs. in a double (as during the 1k power piece), just because of the mental bandwidth it takes to steer and make calls in the faster boat with more complicated technical issues . . . let alone compared with being in the engine room (middle seat) where I can focus on technique and power with zero attention to anything else.
Even the 8/2 steady state row where I was in engine room, and did 10 strokes hard, 10 easy (while everyone else AFAIK just rowed moderate steady state) gave me much more Z4 than today's row. I'll be happy when some of the other folks willing to row bow are back from their travels, so I can get back in a middle seat sometimes, and push more effectively.
I think I'm an old enough model to have a carburetor, and getting into the harder rowing cleans out the carburetor. (Yes, I know that's probably a myth, even with cars.) It feels good, though.
ETA off-topic afterthought, but I thought it was interesting. Monday, they took the banquet facility/riverboat entirely out of the river, and put it on the parking lot at the park. This time, I stuck around and watched basically the whole process, just fascinated by it. To do it, they pull out the big wood docks at the public boat launch, park the riverboat as close to shore as they can drive it, put giant inflatable heavy-duty cylindrical bags under the hull in a progressive sequence, inflate them, then use 2 giant cats (and sometimes one small one plus a Skytrak) to pull her ultra-slowly forward maybe 10-15', then place/inflate more bags, pull another bit, and repeat until she's on the parking lot. At that point, they put timber chunks criss-cross underneath the edges, and inflate the bags a bit to add increased layers of wood. I took loads of photos/videos, but I won't bore you with all of that. Here she is sitting on the parking lot. (That's the small cat at right.) It's kind of unbelievable.
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Dan John's Easy Strength
AM
HSPU - 3x3
Hang - 3x30s (replace chins with hangs, elbow tendonitis...)
Dead - 2x5x156lbs (need more plates, 156 is way too easy...)
Squat - 2x5x32k
Wheel - 1x10
PM
C&P - 2x5/5x24k
Hang - 2x60s (replace chins with hangs, elbow tendonitis...)
Snatch - 2x5/5x24k
Squat - 2x5x32k
TGU - 1x1/1x24k
Walk - 1-3mi
2 -
Great workout this morning. Cardio, Push Day and core.
Stretching
45 minutes on the spin bike: HR 127/156
35 minutes on the treadmill: HR 112/122
68 minutes lifting weights: HR 110/144
Prone Grip Lat Pulldowns: 10@130, 8@165, 6@195, drop set: 4@215, 6@180, 8@140
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 4@115, 6@85, 8@55
Landmine Twists: 10@35, 8@50, 6@65, drop set: 4@80, 8@45
Bent Over T-Bar Rows: 10@125, 8@160, 6@195, drop set: 4@225, 6@175, 8@125
Resistance Band Face Pulls: 10@190, 10@210, 8@230, drop set: 8@250, 8@190
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shoulder Shrugs: 10@185, 8@275, 6@325, drop set: 4@375, 6@275, 8@185
Straight Arm Lat Pulldown: 10@50, 8@60, 8@70, drop set: 6@80, 8@50
Dumbbell Cross Body Curls: 8@35, 6@45, drop set: 4@55, 8@35
Cable Crunches: 12@90, 10@100, drop set: 8@110, 10@80
Shoulder Mobility Exercises
Stretching
I've been working out everyday, but haven't managed to post them all here. Things have been crazy at work since getting back from vacation!2 -
Wednesday:
Cardio: Treadmill, incline walk - 350 calories2 -
So Wednesday was a rest day.
Didn't feel very energetic yesterday, but managed a shortish strength training session:
Dumbbell bench press, 3 sets flat, 1 set incline
3 sets hanging leg raises
3 sets step ups
3 sets side raises
Today a long run after two days without cardio: 12km in 1h24min27. Smooth run, managed more than an hour under 140bpm at 8.5kph. Increased to 9kph for the final km.3 -
Week 2/8
Easy Strength
HSPU - 3x3
Bent Knee Front Lever - 3x3
Dead Lift - 2x5x156lbs
Goblet Squat - 2x5x32k
Ab Wheel - 1x10
Walk - 3mi
3 -
Good workout this morning. Cardio, Push Day and Core.
Stretching
65 minutes on the spin bike: HR 130/159
35 minutes on the treadmill: HR 113/126
56 minutes lifting weights: HR 110/146
Barbell Bench Press: 12@135, 10@150, 8@165, drop set: 6@180, 10@135
Barbell Overhead Press: 12@65, 10@75, 8@85, drop set 6@95, 10@65
Cable Crunches: 15@80, 15@80, 15@80, 15@80
Incline Dumbbell Press: 12@35, 10@40, 8@45, drop set: 6@50, 10@35
Cable Triceps Press Downs: 12@40, 10@50, 8@60, drop set: 6@70, 10@40
Landmine Twists: 10@bar+20, 10@bar+20, 10@bar+20, 10@bar+20
One Armed Landmine Overhead Press: 10@bar+30, 10@bar+35, 10@bar+40: drop set: 6@bar+45, 10@bar+30
Incline Dumbbell Chest Fly: 10@15, 10@20, drop set: 8@25, 10@15
Overhead Cable Triceps Extensions: 10@30, 10@40, drop set: 8@50, 10@30
Crossbody Dumbbell Raise: 10@10, 10@15, drop set: 8@20, 10@10
Shoulder Mobility Exercises
Stretching
2 -
This evening didn't go as planned, my workout was later than expected and then I was even more delayed by a dead HRM battery.
So a mini workout: a 2.5km run in 15min57. Starting at 8.5kph, 0.5kph increases every 500m.3 -
No surprise, more rowing. It was another coached row day, and on the way there it was spitting rain so I was worried that I'd blown the call on the weather. However, it did clear up as predicted, and the lightning didn't get near until a couple of hours post row, so everything was fine.
I was bow in the quad, and only the quad was being coached: The luxury of full coach-ly attention to the four of us in one boat! We did one- and two-part pause drills, slide control drills, then wrapped up with some ratings (strokes per minute) ladders at increased power. Total distance around 9.5k.3 -
Incline Bench Press 4x10
Just as I was getting started, got called out to deal with a family emergency. By the time everything was settled again, restarting the workout was no longer an option.2 -
Double exercise today:
- a 7.4km walk with some friends after lunch. Lovely weather, sunny but not too hot. Made a friend, super friendly pooch
- followed by a run on the treadmill in the evening, not unnecessary after thevery copious barbecue with our friends 🙂 5km in 35min 11sec3 -
Forgot to post yesterdays work out.
It was a great workout. Cardio, Pull Day and Core.
Stretching
65 minutes on the spin bike: HR 125/152
45 minutes on the treadmill: HR 111/124
66 minutes lifting weights: HR 108/143
Prone Grip Lat Pulldowns: 12@130, 10@150, 8@170, drop set: 6@190, 8@160, 10@130
Dumbbell Concentration Curls: 12@25, 10@30, 8@35, drop set: 6@40, 8@25
Landmine Twists: 12@20, 10@30, 8@40, drop set: 6@50, 10@20
Seated Cable Rows: 12@130, 10@150, 8@170, drop set: 6@190, 8@160, 10@130
Resistance Band Face Pulls: 12@190, 10@220, 8@250, drop set: 6@280, 10@190
Kettlebell Pass Arounds: 12@30, 12@40, 10@50, drop set: 10@50, 10@30
Barbell Shrugs: 12@155, 10@225, 8@275, drop set: 6@325, 8@225, 10@135
Straight Arm Lat Pulldowns: 12@40, 10@50, 8@60, drop set: 6@70, 10@40
Dumbbell Curls 10@30, 8@40, drop set 6@50, 10@30
Cable Crunches: 15@80, 12@90, 10@100, 8@110
Shoulder Mobility Exercises
Stretching
2 -
Great workout this morning as well. Cardio, Leg Day and Core.
Stretching
45 minutes on the spin bike: HR 125/155
35 minutes on the treadmill: HR 112/124
51 minutes lifting weights: HR 109/156
Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, drop set: 6@630, 8@500, 10@360, 10@180
Cable Crunches: 15@90, 15@95, 12@100, 10@105, 8@110, drop set: 6@115, 10@80
Barbell Romanian Deadlifts: 10@115, 10@145, 8@175, 8@205, drop set: 6@235, 8@175, 10@115
Kettlebell Pass Arounds: 15@30, 12@40, 10@50, 10@50, drop set: 10@50, 12@30
Shoulder Mobility Exercises
Stretching
2 -
Threw my back out so yeah there's that...5
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Saturday
I shore dived Sheringham in Norfolk, doing the chalk reefs. It was lovely; 1.5 hour shallow bimble seeing flounders, crabs, squat lobster and gobies.
Sunday
Climbing. Good fun, I got some technically really difficult slab. 2 hour session.3 -
Incline press 3x12 (50lbs)
Decline press 3x12 (60lbs)
Chest press 1x10, 1x8 (60lbs), 1x12 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (25lbs) single arm
Abdominal crunch 3x12 (115bs)2 -
Pull day
2
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