What Was Your Work Out Today?
Replies
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nicsflyingcircus wrote: »I lied. The hike was nearly 8.5 miles with 880 feet of elevation change and scary as heck rock-strewn downhills where I legitimately wondered how long it would take emergency services to get there if one of us wiped out and rolled down the (again, rock strewn) incline.
85%-90% of the hike was awesome, even scrambly uphills and endless switchbacks, just a little more uncertainty than I'd like in the other 10%-15%.
That sounds fun. Part of the reason I like caving so much is that a lot of the movement is difficult and terrifying.
I went diving today. It was was just quarry dives: I wanted to check my ankle was Ok, and I had a drysuit back from repair I wanted to test. I'm also still not completely used to sidemount. My buoyancy was good; my drysuit was dry; its was fun.
I did a 6 mile walk afterwards.2 -
DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!2 -
SafariGalNYC wrote: »
Sorry to hear you've got something, @AnnPT77 --here's hoping it goes away soon. I would LOVE to see a squirrel swimming.
If I get brave enough, I'll try to video myself using the rowing machine to get your feedback. This may require a couple of months' wait, tbh.1 -
DiscusTank5 wrote: »DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
OK, but don't make me give you the "too-intense cardio is sub-ideal for fitness progress" lecture, OK? ;
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@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.0 -
DiscusTank5 wrote: »DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
OK, but don't make me give you the "too-intense cardio is sub-ideal for fitness progress" lecture, OK? ;
Actually, I was imagining getting to 4.5 or 5% and being totally out of breath after a minute. I'll just be content to dream about a 12% incline. For now.
Also, I'm going to do the 2nd week of my C25K plan again. Maybe I'll repeat every week two or three times before moving forward.2 -
@drmwc Yeah, it was exhilarating once it was over, lol. My highest heart rate was definitely during that part (or at least it felt like it).
I took a bit of a recovery day today. Still sore upper body from my workout Friday, so I just did some walking in the gorgeous fall weather and soaked in the hot tub.2 -
@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.
I did the course in March. I haven't done that many dives in it yet, less than 20. My first attempt in the sea led to a quick ascent from 20 metres. (I was head heavy in a strong drift, which made buoyancy hard).
I sometimes do deco. It's not hugely typical of my dives; but if I'm in Scapa (say) the bottom of the warships is around 45 metres. So I'll accelerate my deco for these dives. If I use sidemount for this, I'll have the two main bottles (12 litre steel) filled with the same gas; giving me redundancy; and the deco gas (50% probably) in my ali 80.
I am toying with the idea of taking up cave diving; and side mount is a lot more common in the UK (as the logistics are easier than doubles). I have a cavern course booked next year. Also, I have a plate and pin in my left shoulder, which means I typically can't reach the left post for shutdowns on twins.
They work well for shore diving and rib diving; I don't know how good they will be off a hard boat.
It trimmed really nicely yesterday; hopefully my next sea dive will be similar.3 -
@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.
I did the course in March. I haven't done that many dives in it yet, less than 20. My first attempt in the sea led to a quick ascent from 20 metres. (I was head heavy in a strong drift, which made buoyancy hard).
I sometimes do deco. It's not hugely typical of my dives; but if I'm in Scapa (say) the bottom of the warships is around 45 metres. So I'll accelerate my deco for these dives. If I use sidemount for this, I'll have the two main bottles (12 litre steel) filled with the same gas; giving me redundancy; and the deco gas (50% probably) in my ali 80.
I am toying with the idea of taking up cave diving; and side mount is a lot more common in the UK (as the logistics are easier than doubles). I have a cavern course booked next year. Also, I have a plate and pin in my left shoulder, which means I typically can't reach the left post for shutdowns on twins.
They work well for shore diving and rib diving; I don't know how good they will be off a hard boat.
It trimmed really nicely yesterday; hopefully my next sea dive will be similar.
Being head-heavy in a drysuit ain't good; that's for sure.
I imagine using sidemount for shore diving would kind of suck. Two or three big bottles; clunky and clumsy. They totally make sense for a small overhead environment. Aside from being better able to know where your bottles are (not out of sight behind your head) for getting through tight passages, you're less likely to smash your first stage valve. I can totally imagine they are fine once you're in the water, but stomping down the beach? No way. Where I live, shore diving is seldom from a beach. It's class 3 or 4 entry climbing down giant jetty rocks or boulders and getting in with surge and sometimes waves. Then getting back out with the surge. Adding an extra bottle sounds like a recipe for injury.
I'm tempted to go the other direction and leave the gas bottle at home and get better at free diving. I went to test my buoyancy after a reservoir dive a couple months ago. I forgot that the thing in my mouth was a snorkel and not a regulator. Oops.
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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
Slept through my alarm, but didn't want to skip the day completely, so I cut down to bare-bones minimum needed. Still made it to work on time.2 -
DiscusTank5 wrote: »@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
I once hopped on a treadmill a few years ago which had a range all the way up to 30 (THIRTY!!) degrees...most are limited to 18-20 degrees. Lasted all of a minute before I had to give up in defeat, gasping for breath. I may do better today than I did back then, but likely not by much: maybe I'd last 2 minutes instead! lol2 -
Chest press 1x11 (70 lbs), 1x12, 1x9 (65lbs)
Pectoral fly 2x12 (55lbs), 1x12 (50lbs)
High row 1x12, 1x8 (100lbs), 1x12 (90lbs)
Row 3x12 (85lbs)
Shoulder press 3x12 (60lbs)
Lateral raise 1x8 (30lbs), 2x12 (25lbs)
Triceps press 3x12 (105lbs)
<<<<<superset>>>>>
Bicep curl 3x12 (55lbs)
Abdominal crunch 3x12 (125lbs)3 -
Finally decided my cold symptoms had subsided enough that I was likely post-contagious, so I rowed this morning in the quad. (I could tell I haven't rowed in a week
.) Other than being chilly - few degrees above freezing, to start - it was lovely. I didn't get much sleep last night (slept too much, weird schedule, while I was sick), so one of my friends kindly volunteered to bow the boat so I didn't need to steer. I was in 2 seat.
If anyone cares, me (and friends) rowing in the quad look like this (video in spoiler).
This isn't today, it was the Fall color row a couple of weeks ago. I think the video is sufficiently poor quality that my friends are effectively anonymized (since I didn't ask them if I could post it). I'm wearing yellow, in stroke seat (rightmost rower in the boat, 2nd human from right since there's a coxswain).
https://youtu.be/OaPEy5zuDQ0?si=rrz2qLlFyCRRM5wU
The rower in 2 seat (2nd from left) is experienced; the other two were new last year (bow rower) and the year before (3 seat). We were doing OK-ish, I think. I'm not the kind of technical rower that should be in stroke seat, but I was in that position to help the cox: She'd never done that before. She was a new rower this year, too. In theory, I've been trained to cox.3 -
@mtaratoot I've found the trick for shore dives is to take the bottles to the entrance separately, and only don them at the last minute (in the water if possible.,) Then getting out is that process in reverse; you leave the bottles at the side to pick up later. I don't need to walk far, if at all, fully kitted up.
I went climbing today. It was way better than my first could post stain, on Friday. I lasted 2 hours, and worked my way up till some easy v3s.3 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Bit of a slog today, even with movies playing as a distraction. But I got 'er done.2 -
DiscusTank5 wrote: »DiscusTank5 wrote: »DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
OK, but don't make me give you the "too-intense cardio is sub-ideal for fitness progress" lecture, OK? ;
Actually, I was imagining getting to 4.5 or 5% and being totally out of breath after a minute. I'll just be content to dream about a 12% incline. For now.
Also, I'm going to do the 2nd week of my C25K plan again. Maybe I'll repeat every week two or three times before moving forward.
Yeah, in reality I figured you were too sensible to need the lecture, @DiscusTank5 . . . I'm just kinda teasing a little. Repeating weeks in C25K sounds like a good thing, if you don't feel like you're ready to go on to the next phase. IMO, "manageably challenging, energizing not exhausting" is the sweet spot for cardio activities' progress.
I admit I'm a bit twitchy on the topic because of some number of posts here with things like "I do an hour of HIIT every day" and similar silliness. Elites don't train at their maximum intensity every single workout; I don't know why some of us regular duffers would think we'd benefit in fitness terms from doing that! Higher intensity isn't always better - of course! - for fitness fitness OR weight loss.
My cardiovascular fitness is reasonably OK. Still, I'd crash and burn on the treadmill because training/conditioning - even CV training - is surprisingly sport-specific. My knees are trash already (torn meniscus, arthritis, osteoporosis even). I try to walk enough to stay conditioned for real-life walking (art fairs, music festivals, etc.), but that's it. Walking at an incline? Just no!
Someday I'll need knee surgery. Maybe after that I can do C25K. Or not. 1 -
DiscusTank5 wrote: »
Actually, I was imagining getting to 4.5 or 5% and being totally out of breath after a minute. I'll just be content to dream about a 12% incline. For now.
Yeah, in reality I figured you were too sensible to need the lecture, @DiscusTank5 . . . I'm just kinda teasing a little. Repeating weeks in C25K sounds like a good thing,
I admit I'm a bit twitchy on the topic because of some number of posts here with things like "I do an hour of HIIT every day" and similar silliness. Elites don't train at their maximum intensity every single workout; Maybe after that I can do C25K. Or not.
Thanks, @AnnePT77: I flatter myself on being a sensible, practical person. Until, you know, I'm not.
I followed the men's Ironman in Kona on Saturday and saw / read about plenty of elites struggling. Kristian Blummenfelt, an amazing triathlete, projectile vomited like 8 times on the bike. One guy finished the swim in 43rd place out of 54 or so pros and worked his way up during the bike and run segments to a 7th place finish. Another elite, Magnus Ditlev, nearly quit at the second transition--he sat for 4 minutes--and then found the drive to run the marathon and finished 2nd overall. My takeaway is that no matter one's fitness level, it is possible--even probable--to struggle mightily at various points. Stopping to regroup is sometimes necessary. And I've had to do that more than ever over these last 10 months.
@nossmf: So . . . I did last week's C25K week 2 workout again (walk 3 min, jog 3, repeat 4X), and once that was done, I upped the incline to 9% . . . for all of one minute. Dang! That was tough. I lowered the treadmill to a 6% incline for probably 4-5 minutes, then dropped it down further to the much more comfortable 3%. The big calorie burn a sharp incline offers is tempting, but I'm nowhere near ready for your 12%. And for an hour? Nope, not for awhile.2 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Very nearly dropped the incline a touch at the halfway mark, but I knew my fans were counting on me, plus this is my last cardio session this week (early to work, no time after work before Halloween), so I held firm.2 -
I managed 10 miles' walk and a climb today. Again, I got some easy v3s. I',m not at full fitness, but slowly getting there.3
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Got up early, went to the gym, spent 30 or so minutes on the treadmill, with 12 of them being running at a 5 mph pace. The rest was walking at a 5% incline, 3 mph pace, or walking at 3.5 mph, little to no incline. Ten minutes of stretching, a whirlwind trip to the grocery store on my way home, then getting my kids out the door and on to the rest of the day.2
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Stomping around in the forest. Steep slopes. Thorns. Wet, wet weather. I didn't go far. I kept kneeling down, pulling up little friends, brushing them off, and putting 'em in the basket. This one is about a half pound,
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Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
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 3x10, 20, 30sec2 -
Finally back to the gym because it was very wet and I already got mushrooms.....
- Treadmill warm-up
- Deadlift (cable machine)
- Squats
- Lunges
- Chest press
- Pec fly
- Lat pull-down
- Dumbbell curl-to-press
- Triceps pull-down
- Lat raise
- Treadmill cool-down
- Steam
- Sauna
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I did a light upper body pull day and just a couple leg exercises. I'm having a shoulder flare up and have a mild leg tweak so I'm having to be light and careful. (which is driving me crazy haha)3
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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, 252 -
Treadmill: 3 sets of 5 min. at 5 mph pace, interspersed with three 3 min. sets of 3.5 mph pace. ONE golden minute of running 5.5-6.2 mph just to remember what it feels like. Then 10 min. of walking 3.0 mph at a 5% incline.
Free weights: 2x15 sets of lying tricep extensions (lost count on that second set, so who knows how many-ha); 2x10 bicep curls; 2x6 lat raises. 2 30-40 sec. planks. Pigeon pose 2x. Boat pose 2x 30 sec holds.
Various other stretches--no longer optional at this point in my life.
@nossmf -- how do you track your weight workouts? MFP couldn't find any results for anything I typed in on the exercise diary, including "bicep curls," which surely loads of people are doing. Probably since the dawn of time.1 -
DiscusTank5 wrote: »Treadmill: 3 sets of 5 min. at 5 mph pace, interspersed with three 3 min. sets of 3.5 mph pace. ONE golden minute of running 5.5-6.2 mph just to remember what it feels like. Then 10 min. of walking 3.0 mph at a 5% incline.
Free weights: 2x15 sets of lying tricep extensions (lost count on that second set, so who knows how many-ha); 2x10 bicep curls; 2x6 lat raises. 2 30-40 sec. planks. Pigeon pose 2x. Boat pose 2x 30 sec holds.
Various other stretches--no longer optional at this point in my life.
@nossmf -- how do you track your weight workouts? MFP couldn't find any results for anything I typed in on the exercise diary, including "bicep curls," which surely loads of people are doing. Probably since the dawn of time.
I just looked in the database, and it has three entries for biceps curl.
I log my workout with my Garmin device. It logs the exercise, the weight, and the reps. I have to correct it when it doesn't recognize the movement or it gets it wrong. It's actually pretty amazing how good it does though. Then Garmin dumps the calorie burn over to MFP so I don't even have to enter it as an activity. Note: if you want to "earn" calorie credit, enter strength training as an aerobic exercise.
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@mtaratoot -- thanks for that. I went back to the exercise diary, wrote in "biceps curls" just like I did before, and bam! -- those three entries you mentioned appeared. Easy peasy.
Then I attempted to add "lateral raises" and "no result" came up again. So I abbreviated to just "lat" and lots of entries appeared. I'm logging in on my home lap top rather than through an app on a phone; don't know if that makes a difference.
I loved my Garmin watch, but it broke a few years ago. Sounds like your method saves lots of time.0 -
Rowed twice: Once at 10AM (later than usual because it was below freezing at our usual 8AM Saturday time!), once this evening around 6PM in one of our club night rows.
In the AM, I was in stroke seat of the quad, once again in that seat so I could help someone who'd never been coxswain before learn how to do it. (It's an old stern-loaded quad, so the cox sits at stern, facing the stroke rower. That makes it easy for stroke to talk to cox.) That was about 7.8k because she boldly steered through the double bridge for a little extra distance. This evening, I was somewhere in the middle of the barge, and we rowed about 6.9k. Weather was excellent for both rows, a little chilly but clear and beautiful, full sun in the AM (but not after dark ), only a very slight wind. 3 -
I simply log all my lifting sessions in a paper journal, the same journal I've been using for 15 years now. It's showing serious signs of age, so I'm starting to think about replacing it, even though it still has plenty of pages left. But I can look back over time and see what my routine looked like and the weights I used for any point over those 15 years. Anytime I feel down about the weights I'm using, I can simply flip back and see how my warmup weights today are heavier than my max weights when I started, and all is right with the lifting world again.3
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