What Was Your Work Out Today?
Replies
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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 -
Naturally, more rowing.
Just under 7k in bow of the double this morning with my friend J in stroke, all moderate pace because I'd done something to my low back (not major) so was stiff and a bit uncomfortable (maybe just slept wrong, not sure).
Tonight another easy row, only about 2k, I was rowing a rec single close to one of our recent learn-to-row graduates in another single, checking off items on her basic rowing skills test as she completed them. The most amusing part was finding obstacles for her to get safely stuck in so she could demonstrate ability to get out. In most cases, it was harder for her to do the "get stuck on purpose" part than the "escape" part! Either way, the objective of demonstrating good maneuvering in odd circumstances was served. At the end, I failed one of the skills tests that she had to do (backing into the dock), on my first go.
(My second try worked, fortunately. 
) But she got it in one! 2 -
Quick training session while my back recovers...
100 push ups - 5x2/3/5/10
100 face pulls - 5x20
1.5 mile walk...2 -
Monday
Climbing. It was supposed to be my weekly lesson. However, trains were broken so I ended up in different gym. I started off really badly. However, after 45 minutes it started to improve, and by the end of 2.5 hours it has turned into a pretty good session.
Tuesday
Day off, so 12 mile walk and some light hang boarding with loads of pull ups.2 -
Monday
Strength: Upper Body - Power
Bench Press - 5x5
Cable Row - 5x5
Seated BB OHP - 3x10
Analysis: My work relief showed up an hour late, thus I started my commute an hour late just as rush hour began, thus I got to the gym nearly two hours late and didn't have time for a full workout. This is getting to be a pattern, having to abort workouts or cut them short when I workout after work instead of first thing in the morning before like I prefer. This phase of training new personnel will only be a couple more weeks, then I can return to normal pattern.
Tuesday
Cardio: Incline Treadmill Walk - 1 hour (500 calories)1 -
Lat pulldown 1x10 (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)2 -
Didn't post yesterday's row: I was in 2 seat of a quad, and we were out with a rower from our learn-to-row class who hadn't previously rowed a quad with experienced rowers. She was in 3 seat, i.e., right in front of me. We did some drills, but generally only moderate steady state pace. She did great, but we wanted to keep the first row really manageable and fun for her, which she said it was.
It was the usual just under 7k distance, and the weather was perfect. 1 -
Seated leg press 3x12 (160lbs)
Seated calf raise 3x12 (120lbs)
Seated leg curl 2x12, 1x9 (120lbs), single leg 3x12 (60lbs) LLE
Leg extension 2x12 (85lbs), 1x12 (65lbs), single leg 3x6 (30lbs) LLE
Hip adduction 1x12 (155lbs), 2x12 (150lbs)
Hip abduction 1x12 (155lbs), 2x12 (150lbs)
Abdominal 3x12 (115lbs)
Was not feeling it today. Gutted through with some weight drops (leg extension and hip abduct/adduct) and skipped Torso rotations2 -
Seated leg press 3x12 (160lbs)
Seated calf raise 3x12 (120lbs)
Seated leg curl 2x12, 1x9 (120lbs), single leg 3x12 (60lbs) LLE
Leg extension 2x12 (85lbs), 1x12 (65lbs), single leg 3x6 (30lbs) LLE
Hip adduction 1x12 (155lbs), 2x12 (150lbs)
Hip abduction 1x12 (155lbs), 2x12 (150lbs)
Abdominal 3x12 (115lbs)
Was not feeling it today. Gutted through with some weight drops (leg extension and hip abduct/adduct) and skipped torso rotations. Just didn't have the energy. I wish I'd gone this morning at 9 right after work instead of taking a short sleep (2.5hrs).then going to a dr's appt then to the gym1 -
Easing “back” in… pun intended, lol!
KB Press - 2x5/5x24k
Chin - 2x5 (from a dead hand one chin every 5 seconds…)
A Wheel - 1x10
No dead’s, squats or cleans… back not ready yet2 -
Wednesday
Cardio: Incline Treadmill Walk - 60min, 540 calories
*****
Today
Weights: Upper Body - Hypertrophy
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)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec1 -
100 push ups - 5x2/3/5/10
100 face pulls - 5x20
1.5 mile walk...2 -
Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 250 -
Betcha I rowed again. Coached row, bow of the double, about 9k. Lucky me, the stroke rower who was in my boat today is an assistant coach of the local NCAA Div I women's rowing team, and not so long ago a successful collegiate rower herself. Rowing with her is like the boat equivalent of riding an e-bike: Going fast without much effort of my own. (I tried hard, though!) As usual, it was a mix of drills and some harder-push interval pieces.2
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I participated in a Paddlecross race to support a local non-profit. I had some crazy idea that I might win the under ten-foot kayak category. Let's just say I did a lot worse than I expected. The worst part is I let all that get into my head, and I can't shake it.
I identified my main competition well before we started. I have a fast boat; so did he. He was in his 20s too. The other boats weren't necessarily fast boats. I watched the fast guy pull away pretty quickly. I was second for a while until I got passed by another fellow, probably in his 30s or early 40s. I paced him hoping he'd lose steam and I'd pass. About a mile before the end of the race, the other early 20s paddler passed me. I told him he was just teasing me the whole time. He said, "Let's go pass that other guy." I told him I thought I was done. He said, "Nah - you can do it; let's go." That was pretty neat, and I came in just a few seconds after him.
I was able to pass three paddlers in the 10-foot and over category, so it's not like I was slow, but I really let it get into my head. I hope I can shake it.
I wonder how I would have done if I had entered the long boat category and took my canoe. For sure I wouldn't have beat the top three in that class. One was on a surf ski, and the other two top finishers were in long sea kayaks. Sea kayaks are usually just flat out faster than canoes. Oddly, the surf ski came in third. It was a borrowed boat. I might have been faster than the fourth sea kayak, but maybe not. Next year I don't think I'll race, or maybe I'll enter the canoe or get in a tandem with another paddler. Maybe I'll just be a safety boat and have fun and not have to race.
I think this may be the first time I've entered any kind of race as an adult. I guess I'm not a racer.
4 -
Incline press 3x12 (50lbs)
Decline press 1x12, 2x11 (60lbs)
Chest press 1x12, 1x9 (60lbs), 1x12 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (100lbs)
Lateral raise 3x12 (25lbs) single arm
Abdominal crunch 3x12 (120lbs)
I and out in an hour flat. Managed this by going right as the doors opened and cutting my rest times to 1 minute. Wasn't too busy yet, so no waits for machines though I did have to do my shoulder press before instead of after my decline press due to usage.
1 -
Lat pulldown 1x6 (105lbs), 2x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 2x12 (90lbs), 1x9 (80lbs)
Mid row 3x12 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (120lbs)
2 -
Last night: stationary bike ride (recovering from COVID)
3x5:00 with 2 mins easy in between sets. HR in zone 2.2 -
6-7 am: Mobility/Flexibility
Yoga
Strength
HSPU - 3x3
Chin - 2x5
Dead - 2x5x156lbs
Wheel - 1x10
2-3 pm: Strength
Press - 2x5/5x24k
Lever Arch - 2x5
Clean - 2x5/5x24k
Carry - 2x60s (1L1R) 24k
2
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