What Was Your Work Out Today?
Replies
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Friday
Lifting. Squat (70 kgs); bench (50 kgs); deadlift (100 kgs). All 3 sets of fahve. I also hangboarded; my fingers are strong at the moment.
Body weight: 64 kgs.
Saturday
Climbing, 3.5 hours. Good fun; although I only got a couple of v4s I got loads of V3.
Sunday
13 mile hike
Monday
Climbing, just over 2 hours. Decent, I got a v5.3 -
am
Yoga
pm
Strength
KB Press
5x123/123x24k (30L30R)
Squat
5x235x2x16k (50)
Wheel - 1x10
Carry - 2x30-60x32k2 -
Treadmill - 1 hr, 3.0 mph, 12% incline1
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@drmwc maybe an ignorant question, but I've been wondering what the terms v3, v4, v5 mean. I could Google, but that doesn't lead to discourse, lol. I figure something difficulty related?1
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Bikey, bikey, bikey. 60W average (still soo loow), average HR 111 (jeez), peak 120. I guess I could feel good that that's a couple more watts for a couple fewer bpm average? SMH.3
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nicsflyingcircus wrote: »@drmwc maybe an ignorant question, but I've been wondering what the terms v3, v4, v5 mean. I could Google, but that doesn't lead to discourse, lol. I figure something difficulty related?
It is indeed a difficulty scale. There are two main scales used for bouldering in the UK, the v (for "vermin", I think) scale and the Font scale. There are other scales around; and roped climbing has a number of different versions again. This link explains bouldering:
https://topbouldering.com/bouldering-grades/
v grades start at vB, increaing to v0, v1 etc. The hardest boulders in the world are v17; there is only a handful of people that can climb that hard.
The difficulty does vary, from gym to gym, from gym to outside, from country to country etc. Most London gyms seem relatively consistent these days.
I've got about seven v5s in my life, and no v6. I get most (but by no means all) v3s.
I lifted yesterday, doing squat, bench, deadlift and finger curls. I moved up to 110kgs for deadlift, for 3 sets of 5; which is getting close to 2*bodyweight.
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nicsflyingcircus wrote: »@drmwc maybe an ignorant question, but I've been wondering what the terms v3, v4, v5 mean. I could Google, but that doesn't lead to discourse, lol. I figure something difficulty related?
I figured the same thing, but since nobody else was asking, figured the question had already been asked and answered before I ever joined the thread, so left well enough alone, lol.3 -
I moved up to 110kgs for deadlift, for 3 sets of 5; which is getting close to 2*bodyweight.
That is legit strength right there. Beginner lifters marvel at pure weight numbers; experienced lifters compare against bodyweight. For comparison purposes, my own deadlift PR is about 2.1*BW, and I've been lifting for 15+ years. Granted, my deadlift lags behind competition numbers, but in reading your posts you are more of a casual lifter looking to improve your other athletic pursuits, so reaching that level of strength is quite impressive IMHO.4 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Lost my internet connection with about 20 minutes left in my workout, causing my streaming movie to halt abruptly. Long fifteen minutes of staring at a treadmill progress bar before the internet rebooted and I could resume my show, just in time for the cooldown, lol.3 -
Again? Yup. 59W average, 114bpm average heart rate, peaked at 121bpm for a second or two because of mere inattention
. Neurosurgeon follow-up appointment tomorrow, hoping he'll say it's safe to go with at least a little more intensity sometimes, but we'll see.
On the good news front, without doing any intentional catch-up after one unplanned rest day in the mix, I'm over the half way mark in the C2 Holiday Challenge, 104,184 challenge meters (208,368 stationary bike meters), and a teensy fraction of a day ahead of schedule.
I have 2 more scheduled rest days, 11 more workout days. As long as I don't have any more unplanned rest days, I could keep going on this schedule and end up a bit past the 200k challenge meters goal by Christmas Eve. Here's hoping.
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Yesterday: 30 min on treadmill with a 5 min jogging / 25 min. walking split (while talking to a friend! so fun!), then 10 min. body weight exercises and stretches.
Today: 22 min. stationary bike @ 12 mph pace. Then 15 min. free weights, lunges, sit-ups, then more lunges. 10 min. or so walking outside.4 -
am
yoga
pm
Strength
Get Up
10x1x24k (5L5R)
Swing
20x5/5x24k (100L100R)
Chins
20x2 (40)
Wheel - 1x10
Carry - 2x30-60seconds (32k)3 -
5 min. Helix trainer; 20 min. elliptical, then 12 min. body weight exercises (candlesticks, planks, chest taps, lunges). The usual 10 min. walk with the dog.
And 90 min. scrubbing carpets and using the vacuum / carpet cleaner.3 -
Those carpet shampoo machines are a workout! lol Especially when your wife asks you to move furniture around to clean under them. (Ask me how I know...)3
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@nossmf I actually stared lifting in around 2010, and for a while it was my main form of exercise (although I never competed.) I think I am anthropomorphically suited to deadlift; I have long arms and a short torso; so it's always been my best lift.
I reached a BMI if 28-ish, which turned out to be way too. heavy. I was in the verge of diabetes, so I cut to a BMI if 21-ish, and have stayed there since 2019. That was when I took up climbing, and I loved it. So now I am very much just a casual lifter.
I climbed today. It was fun, I got a lot of new routes. I tried videoing myself, with partial success. The video doesn't seem to have uploaded, maybe I need to do it via YouTube.4 -
Good news from the neurosurgeon today: The aftermath of the brain bleed has healed enough that I can do whatever activities/intensities I wish, as long as doing so doesn't worsen remaining symptoms. In fact, he encouraged me to go back to normal activity. Skull fracture still isn't healed, and will take a while, but that's not as dangerous (as long as I don't whack my head again 😬).
I admit, I was a little scared to increase intensity - procrastinated the workout a while. I do intend to ramp up somewhat gradually, since de-training is real, and overdoing is not a great plan if wanting to repeat workouts 6 days/week.
Decided to do today's workout as half machine row, half bike; and just go at what felt like a comfortable-ish moderate pace.
Row was 2 x (2k on, 2' off), 500m on, 1' off. As usual, the "offs" are mostly easy-pace rowing, after grabbing a drink of water. Started at a lower pace than I usually would, but it felt OK so picked up a bit as I went along. Pieces averaged 2:39.2, 2:33.6, 2:28.3 (per 500m, the usual rowing split), but cost a higher heart rate than I'd usually see at those paces, 136bpm average, 154bpm (!) peak.
Bike was 9k + 3' CD, 76W average (still noticeably lower than normal), HR 127bpm average, 136 peak. I didn't think to increase the damper on the bike before starting: I'd backed it way down while HR limiting workouts, but will bump it up next time to maybe get higher watts at still-comfortable rpm.
5074 row meters + 10032 bike meters (counting as half) = 10090 challenge meters.
All of this felt OK. We'll see if I feel overtired or otherwise negative tomorrow or not before deciding what to do next.
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am
Yoga
pm
Strength
Kettlebell Snatch
10x2/2x24k (20L20R)
Kettlebell Clean and Press
5x2-3-5x2x16k (50)
Ab Wheel - 1x10
Loaded Carries - 2x60 seconds (32k)
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Fantastic news, Ann!2
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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, 30sec1 -
Good news from the neurosurgeon today: The aftermath of the brain bleed has healed enough that I can do whatever activities/intensities I wish, . . . In fact, he encouraged me to go back to normal activity. Skull fracture still isn't healed, and will take a while, but that's not as dangerous (as long as I don't whack my head again 😬).
All of this felt OK. We'll see if I feel overtired or otherwise negative tomorrow or not before deciding what to do next.
I'm glad for this great report @AnnPT77.1 -
Today's workout: 25 min on the treadmill: 5 min @ 5 mph; 15 min @ 3.0 mph and 5% incline; 5 min @ 3.5 mph. Then 10 min. of squats with weights, lunges, stretches. Ten min. walk with the dog.2
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Thank you, @mtaratoot, @nossmf, @discustank5: The encouragement helps!
@mtaratoot, while I hope (and suspect) I'll bounce back faster than I would've in the olden days of being obese and entirely unconditioned, I'm sure you can understand that this feels frustratingly slow from the inside nonetheless. There is gradual, observable improvement, though, and I'm grateful for that. As far as the cat goes, he's a sweet boy and an utter charmer. Since I stayed at his house for almost 2 weeks after leaving the hospital, he already helped me recover by being affectionate and amusing.
Yesterday's workouts settled in OK, just a little bit of waked-up muscle stuff from not having rowed in over a month.
Between that and the HR averaging/peaking about 10bpm above a similar pace row this time last year that was nearly twice as long . . . dang, de-training happens fast. 
Nothing to do but start from here, though, eh?
I'm still keeping it somewhat moderate, so close to repeat of yesterday, just a bit shorter row, and a higher damper setting on the bike. Row was 2k on, 2' off, 2k on, 3' CD = 26' end to end, and 4747m averaging 2:35.4 including CD; HR average 146bpm, peak 158. Bike was 90W average, 10,131m, average HR 134bpm, peak 145.
Onward!
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Lower Body
Squat 4x10
BB Hip Thrust 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10, 15, 20, 25
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Quite possibly my last day lifting for 2024, my shoulder and knee are demanding some time off, and if I take this next week off that only leaves the week of Christmas, where I'm pretty sure my wife would object to me leaving the house on my vacation to go to the gym and leave her alone.2 -
Lower Body
my last day lifting for 2024, my shoulder and knee are demanding some time off, and if I take this next week off that only leaves the week of Christmas, where I'm pretty sure my wife would object to me leaving the house on my vacation to go to the gym and leave her alone.
I overdid it in the gym today, so rest if you need to. But maybe your wife could accompany you to the gym once or twice during your time off work? You could impress her with your lifts.
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Rowing machine for 15 min total, in 5 min. increments with sit-ups and push-ups in between. My right shoulder is twinging now, darn it! Also 20 min. of walking and some stretches.2
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DiscusTank5 wrote: »Rowing machine for 15 min total, in 5 min. increments with sit-ups and push-ups in between. My right shoulder is twinging now, darn it! Also 20 min. of walking and some stretches.
@DiscusTank5, is the twinging from the rowing, the push-ups, the combination, or prior injury . . . any idea?0 -
Another day of roughly half machine row, half stationary bike, same breakdown as yesterday. Feeling a little fatigued, so backed off intensity of each a little. Row was around 24' at 2:38.1 pace including the CD, not counting the extra rowing in the "off" portion, HR avg/peak at 139/150 bpm . Bike was 28' averaging 80W, HRs 124/129.
Tomorrow's a scheduled rest day, but I'm a tiny bit over a day ahead today on challenge meters, so still on schedule.
Still mulling how to break down next week. I want to do 6 days, have a little bit of challenge, but not get overtired while still healing. The half row/half bike was a good way to put a little rowing in the mix a few days this week, I think, but I recover better if I alternate. Rowing ends up more intense, though. 🤷 Think it over tomorrow.
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DiscusTank5 wrote: »Rowing machine for 15 min total, in 5 min. increments with sit-ups and push-ups in between. My right shoulder is twinging now, darn it! Also 20 min. of walking and some stretches.
@DiscusTank5, is the twinging from the rowing, the push-ups, the combination, or prior injury . . . any idea?
I think from working out my arms two days in a row, the classic gym no-no. Today I've taken one short walk with my dog and I may take another this afternoon, but that's it on the exercise front.2
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