What Was Your Work Out Today?
Replies
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Retroguy2000 wrote: »Does this thread appear broken for anyone else? On desktop here, and the latest post is a few mns ago, top of page 708, but there is also a page 709 and page 710, both empty.
This is a known bug in Vanilla Forums that MFP staff are aware of, and working on getting Vanilla to resolve it.
https://community.myfitnesspal.com/en/discussion/comment/48276992/#Comment_48276992
There's a thread in Chit-Chat now that reports the latest real page on various long threads:
https://community.myfitnesspal.com/en/discussion/10923760/running-list-of-the-last-page-of-posts#latest1 -
A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.2
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2x12 DB shoulder press
3x15 machine chest press
3x15 machine flys (just the most stretched half of the movement, done slowly with about 10 lbs more than I can do for the same reps in a full ROM)
3x15 seated upright machine skullcrushers
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Treadmill, incline walk - 1 hr
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Back to a one-row day, the usual 7k-ish, bow of the quad. We had 8 rowers this morning, so launched 2 quads. The boat I took has a cox seat/steering lines/moveable rudder, so we taped the steering lines in order to row without a cox. I think we were a millimeter off on getting the rudder exactly straight, because the boat kept moving gradually toward the center of the river unless I kept up pretty constant hard-starboard rowing (keep in mind we're going backwards, so starboard is my left (nondominant) side). I used the rowers to steer more than usual when that got tedious.
This time, we did some technical focus pieces on several different details before, during and after the catch, into the start of the drive; then did a short power piece to see if we could hold the technical changes with more intense rowing; then it was time for the cool-down phase.DiscusTank5 wrote: »A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.
@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself.
:flowerforyou: 2 -
DiscusTank5 wrote: »A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.
@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself.:flowerforyou:
Why thank you! I'm feeling better every week and somehow the temperature dropping from mid-90s to mid-70s has helped my distance quite a bit.2 -
Treadmill, incline walk - 1 hr
Yep, a third cardio day this week, compared to the twice-per-week schedule from the last few weeks. Not sure if I'll keep this going in the future, but at least this week I did.
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Back day.
3x6 weighted pull ups (done VERY slowly on eccentrics)
3x12 v handle landmine low rows
3x12 laying DB bicep curls with a drop set on the last.3 -
I spent ALL day preparing for a major storm..moved all my loose objects like pots,etc. into the garage and moved a lot of outdoor furniture closer to the house and bungee corded..better safe than sorry!:D4
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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
Today was supposed to be my upper body hypertrophy day, but I woke up yesterday with a sore wrist after sleeping wrong (yay, getting older!) and it's not better today, so I opted to do my leg day instead and will be taking next week off from lifting (I'm allowed one week off per quarter, and I haven't taken it yet in third quarter). Will continue with the cardio next week, though.1 -
It has been a while since I posted here.
Monday
Climbing, endurance training. Good fun, I was destroyed afterwards. 2.5 hours.
Wednesday
Climbing, 3 hours. Decent, I got a v5.
Thursday
Lifting; I am weak
Friday
Swimming, just 1km as I went before breakfast and was time constrained.
Saturday
Caving. This was our dig. We got 8-9 metres down, and gave reached a boulder choke.
Sunday
Caving. A boulder fell out of the wall in the dig, and the whole thing feels like it will collapse on your head if you go to the bottom. So we have started digging from the top again to plop in extra scaffolding to hold it together.
The caverns measureless to man needs to wait a bit longer to reveal themselves.
We did a quick cheeky cave (45 minutes to see it all) en route back to the car.
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Treadmill, incline walk - 1 hr
Increased the incline, only burned an extra 20 calories. Looks like speed/duration are the only real factors to consider.1 -
Treadmill, incline walk - 1 hr
Getting cool enough at night that I'm starting to debate wearing a sweatshirt to the gym in the morning.2 -
Climbing. 2.5hours. It was good; my first ever v5 flash.2
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Stern seat in the 29-foot-long canoe with a smaller than normal squad of participants. We had great weather, very littlewind(superstition keeps me from saying that word out loud when paddling or rowing), and saw quite a few birds. Smiles all around!3
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Treadmill, 8% incline walk - 1 hr
After seeing mention of a popular social media fitness regimen of 12-3-30 (12% incline, 3mph, 30 min), I've determined to start increasing my incline incrementally over time until I hit that 12%. Was already at 6% last week, so did 7% the first two days this week, today upped to 8% and still feel fine.1 -
Still here, but not good about reporting in lately.
On the 27th, I coxed a quad, but didn't row myself. (I slept very, very little, but managed to stay awake enough to get there, and steer the boat. I wasn't up for rowing.)
On the 28th, this (below) happened, and I didn't realize it until I got out on the road to the boathouse. The whole group took a look at this view, and noped out of rowing (so did the crew club coach who as supposed to coach our row, and the university varsity coach who had her team do a rowing machine practice instead of going out in the low-visibility soup). Our group went out for coffee instead of rowing.
This Monday (30th), I rowed engine room (2 seat) in the quad. It'd been a while since I could just focus on my own rowing technique, no steering required. Only about 6.5k, a little shorter than usual . . . for some reason, the guy in bow likes to turn around when further away from the bridges at either end, while I take boats closer when I'm steering so we get a few hundred extra meters in.
Today, the 2nd, back in bow of the double with my friend J. in stroke. Like we've been doing a lot lately when in the double together, we did interval sets of 10 or 20 strokes hard, then the same number moderate pressure, for the main body of the row (excluding WU and CD). It was more like 7.7k, almost a km longer than usual, because we looped back upstream to avoid the section where the university ski club team was practicing.
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Leg Day.
3x12 belt squats
3x25 calf raises
3x10 stiff legged deadlifts1 -
Treadmill, 9% incline walk - 1 hr
My wrist feels back to normal, so should be good to go to resume lifting Monday.1 -
Also, I don't know why it never occurred to me to do so before now, but earlier this week I downloaded the Disney+ app to sync to my home account on my cell, and the last three treadmill walks I've started a Marvel MCU movie marathon. Music helps to endure cardio, but I still found myself counting down the minutes/seconds remaining; but with a movie playing, I was totally surprised each time the treadmill began an automatic cooldown period at the end of the hour. Sure, it's a small screen, but what a difference in terms of distraction!4
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I couldn't decide what to do today for my day off with such nice weather. I get to take people rafting tomorrow... in the rain. I wanted to do a downriver canoe trip. I couldn't find a partner. I probably could have found a shuttle, but I slept in.
A buddy suggested putting in at Buena Vista and paddling upstream as far as we could in maybe an hour. I know that stretch of river. We might have been able to get a mile. After that is a steep section that I don't think we'd be able to get past without dragging. And he wanted to go at 09:00. It was still cold at that hour. Buena Vista is a half hour away, so I'd spend as much time in the car as on the water. No bueno. Did I mentioned that I slept in?
Well I did some chores and mid afternoon packed up the canoe and went to the boat ramp about a half mile from my house and pointed the boat upstream. I paddled about two miles in about an hour and a half. I did stop after the first climb which is pretty much right out of the gate. I tossed a lure in the water and got some bites. It's a big lure, so the little fish that were biting didn't really bother me much. I got up past the next two climbs. I got to a shallows that I couldn't get past, but I was able to make the ferry to the other side of the river without washing in to a nasty spot and continued up. I got past the last climb to the island at the water treatment plant. Sweet.
I turned around and drifted back. It took a half hour. I fished a bit. I had to make a little correction to keep from drifting into a strainer, and that's when my lure snagged on a rock. I broke it off and picked the paddle back up for the last seven minutes of the half-hour return trip.
Gorgeous day. Glad I waited. It was warm out. There was one fellow rolling up an inflatable kayak when I was putting in, and one fellow showed up to dunk his power boat to flush salt water out of the engine. I saw nobody else until I was almost back when there were a couple folks letting their dogs swim. I saw a fellow in a fast kayak just putting in while I was taking out. I've met him on trash pick-up events in the past, so we had a chat. Then one other person came to dunk a large boat. That was it.
The wind wasn't bad.
Water level was friendly enough that I was able to make the last climb that I sometimes can't. It was a good day. There was a HUGE hornet nest in a tree right around where I turned around.
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Raked weeds out of the water by the rowing club dock again for an hour or so, while supervising open rowing; stuffed them into plastic tubs; hauled the full tubs to the bushes to empty them. Big fun.
There's a rowing head race this weekend, decent chance our dock will be used to launch or land boats, so getting some more of the weeds out from the immediate area of the dock seemed useful.3 -
Today was my first workout in a legit gym!
I was very overwhelmed with where to start and not embarrassing myself, so I did 30 min on the treadmill (speed of 3.8 and incline at 4), walked one mile around the indoor track, did 4 sets of 10 reps on the bench press at 70 lbs, did 4 sets of 10 reps on the leg press at 170 lbs, and then finished up with another 15 min on the treadmill at a speed of 3.0 (no incline).
I enjoy doing the cardio machines, but I really need to work on upper body, so hopefully I will be less overwhelmed next time.3 -
Spent several hours crying (bad day at work). Not sure if that counts as a workout but it felt like it.5
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DiscusTank5 wrote: »A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.
@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself.:flowerforyou:
I got in a 75 minute walk with a friend yesterday. It was hot (low 90s) so my dog only lasted the first 8 minutes or so. We dropped her off at the house and continued on!3 -
Beautiful morning to row, so I did. Just under 7k, usual distance, bow of the quad. My friend J. (experienced) is stroke, two new-this-year rowers in seats 2 & 3.
After watching the boat during the warm-up phase, I decided to run a couple of stationary or slow drills at the turnaround point (focusing on letting the oar blades find their own depth), then intermittent "focus 10" (strokes) pieces during the main body of the row.
It was a connected series, from relaxed hands coming up to the catch, through to suspending the weight during the leg drive, with many technical focuses in between those (close together) points in the stroke. I dunno, maybe 8 or 10 sub-points, at least? (I didn't count them.) We do a ten stroke focus, then row on for another 10 strokes or so to consolidate, then go on to the next 10-stroke focus.
Both new folks separately told me they found it very helpful, and for sure I saw improvement in the rowing, which feels rewarding.
On the last phase, we "flew" the boat a couple of times (rowing along, then handles to gunwales so the boat balances on its center line . . . we hope . . . as we glide on to a stop), and then did a stretch of eyes-closed rowing.
Tonight, I went to an event at the local makers network where they were flinging mini-pumpkins (and a few apples) with a trebuchet. No, that wasn't exercise. But it was outdoors, and fun.4 -
I fell on a slab climb on Wednesday, and my leg hit a volume on the way down. I twisted my right ankle. I couldn't really walk, but a friend I was climbing with lives near the gym. He twisted his ankle on a caving trip in summer, so he had crutches. So I got home fine, if slowly. (Two walks which normally take 10 minutes; one tube trip and a train journey were the stages involved.)
It has been improving slowly and steadily since then. I've been sleeping 12 hours a day, which is typical of me in recovery mode.
I walked to the local shop without crutches today, so I assume I should be fixed relatively soon. Maybe I should have seen a doctor, but I prefer not to unless it's important.
(Technically, I am a doctor. Some would say a PhD in pure maths doesn't make me a medical expert.)3 -
(Technically, I am a doctor. Some would say a PhD in pure maths doesn't make me a medical expert.)
The medical community actually "borrowed" the term Doctor from philosophers. When a student was ready, his master would call him "Doct."
I used the term his and him because back in those days, women were chattel.
Some things change for better. I hope you heal up and make a change for the better quickly!
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Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10
My wrist felt great during lifting, thing of the past. I'm switching my BB decline bench back to machine, and my BB OHP back to Smith, both cases because of shoulder instability as the weights go up.1 -
Today was my first workout in a legit gym!
I was very overwhelmed with where to start and not embarrassing myself, so I did 30 min on the treadmill (speed of 3.8 and incline at 4), walked one mile around the indoor track, did 4 sets of 10 reps on the bench press at 70 lbs, did 4 sets of 10 reps on the leg press at 170 lbs, and then finished up with another 15 min on the treadmill at a speed of 3.0 (no incline).
I enjoy doing the cardio machines, but I really need to work on upper body, so hopefully I will be less overwhelmed next time.
I meant to comment on this earlier @ehju0901, but . . . as Homer Simpson said, "I had a bad brain thingie"?
This is just excellent! Getting there, doing some thing(s), that's the on-ramp. It does get easier, even if the first time is a little intimidating. I predict Great Things in your future: You're brave, and you're going to make good progress as a consequence.
Good show!DiscusTank5 wrote: »DiscusTank5 wrote: »A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.
@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself.:flowerforyou:
I got in a 75 minute walk with a friend yesterday. It was hot (low 90s) so my dog only lasted the first 8 minutes or so. We dropped her off at the house and continued on!
@DiscusTank5, I'm loving seeing you making these progressions! I know it's hard to climb back out of the hole after (injury, accident, surgery, illness, treatment, whatever). I know you'll keep up the good progress.
Go, you!
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