What Was Your Work Out Today?
Replies
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29 min. walk with my dog this morning. Colder than expected, so two of those minutes were jogging.1
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Treadmill - 1 hr, 3.0 mph, 12% incline2
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Thursday
Climbing, 2.5 hours.
Good fun, I got a couple of projects.
The most fun one was thuggy v4 overhang, going from a cave to a less steep wall. The crux took me about 30 minutes to work out.
I needed to heel hook the left foot, which let me get enough momentum for a big hand move. I cut loose with the foot immediately, which generated momentum for the next hold (which was also far away).3 -
DiscusTank5 wrote: »
And I have one of my own: today's colonoscopy was clear. This is the one year anniversary of their finding a malignant tumor during my first ever scope--so very relieved that the news today was positive.2 -
DiscusTank5 wrote: »DiscusTank5 wrote: »
And I have one of my own: today's colonoscopy was clear. This is the one year anniversary of their finding a malignant tumor during my first ever scope--so very relieved that the news today was positive.
I am so happy for you, @DiscusTank5! The anxiousness awaiting those early post-treatment tests is challenging, and the good result such a relief. Hooray!1 -
Back to stationary bike, still keeping things moderately moderate
, but energy level pretty good, all things considered. Average watts up a tiny bit to 84, average HR down to 124 even though peak was up a couple points (mostly from a little push near the end); only 34% Z3, mostly Z2. 19,165 imaginary meters in 51 minutes.
Thinking I'll get the 28k more I want by the end of Christmas Eve, as long as no big bad surprises trip me up.2 -
19k steps around Dollywood, including plenty of stairs up to Rollercoasters.3
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I did upper body today, it was however not a great workout. I just felt really tired today and had a hard time pushing myself like I usually do.
Chest Press, shoulder press, skullcrusher, bicep curl, lat pulldown, lat raises, bentover row.
I also had to do my physio exercises.3 -
@showpoodlegirl, you may not have felt it was a productive workout. But a lousy workout is still better than giving up and doing nothing!
Of course, I say that while I'm at the start of a week-long no-workout break myself, but that's different: I schedule one week every few months to do nothing but relax, let the body heal. Listen to your own body: if the fatigue becomes frequent, that might be your body saying it needs a short break as well.2 -
Supposed to be a rowing machine day, but I felt very fatigue-y even after a nap - I never nap! - so back to the bike, at a very easy pace again.
Back to nothing above Z2, 75W average for the 18k + 3' CD (that wasn't really a cooldown because why cool down from intensity that low?), around 53' total, bike fancifully imagines this was about 14mph average.
Hoping to have more energy tomorrow.2 -
Today was leg day (hip thrust, squat, RDL, bulgarian, abduction, adduction) but let me tell you that it sucked. THe last couple days I have been really tired for some reason and I barely finished my workout and most exercises I either did less reps or less weight than previous. I yawned the entire workout.
I also did my physio exercises.
I've been back to the gym for almost 4 months now and I've never had such tired workouts as I did the last couple days. Hoping a break over the weekend and I'm back feeling good for next week.1 -
"Yawned the entire workout"??? I have had workouts where I felt fatigued and low on energy before, but never once have I yawned during one! That's not a sign of workout fatigue, that's simply not enough sleep!3
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Still dragging today, so bike again, the usual recent format, a little bit more peppy pace than yesterday, but not much: 82W or allegedly 14.4mph.
Scheduled rest day tomorrow, one more day of row or bike to finish the holiday challenge after that, then probably cut down the schedule for a while, either fewer days or less time/meters, and work in more rest.2 -
@DiscusTank5 Nice one!
I went climbing yesterday. It was fun, I got a lot of v4s. My favourite wasn't yet graded; my guess it's a v3; but it was complex so may be a v4.
It was slab. My little brother gave me beta. (Stand up with no hands. Reach over to the far left hand side for a hand hold. Reach it with both hands. Do a dynamic foot swap with the left foot, needing to land the left foot on another hold far away as the right foot settles. This stops a barn door.) This approach had issues for me; I couldn't reach the hand hold. If I cheated and went to the hand hold via other methods, the foot swap felt suicidal (I was barely on the hand hold with my finger tips, so the approach felt more viable for taller climbers.)
My little brother couldn't do the foot swap either; he had seen someone else do it this way; who apparently fell off many, many times whilst working it.
I discovered if I went for a high right foot on a volume the left hand reach became easy. Then I discovered I could (just) move my right foot onto a hold above the left foot, eliminating the need for the foot swap. Then the climb from there was easy.
Problem solving is one of the thing I like about bouldering; I reckon my approach must be close to the route setter's intended method.
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am
Strength/Mobility/Flexibility
Squat
Fold
Up/Down
Handstand
Hang
3-5x10-30s
HSPU - 3x3 (3-3-2)
pm
Strength
Press - 1x123r (6)(24k)
Chin - 1x6r (6)
Snatch - 1x123r (6)(24k)
Squat -1x123r (6)(32k)
3-5 Rounds
Carry - 2x60s (32k)
Wheel - 1x103 -
I went climbing yesterday. It was fun,
It was slab. My little brother gave me beta. (Stand up with no hands. Reach over to the far left hand side for a hand hold. Reach it with both hands. Do a dynamic foot swap with the left foot, needing to land the left foot on another hold far away as the right foot settles. This stops a barn door.) This approach had issues for me; I couldn't reach the hand hold. If I cheated and went to the hand hold via other methods, the foot swap felt suicidal (I was barely on the hand hold with my finger tips, so the approach felt more viable for taller climbers.)
Glad you had a good time, @drmwc. NB: Until today, I didn't know it was possible to get vertigo from reading a post.
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Yesterday: 26 min. elliptical; 20 min. free weights and calisthenics; 20 min. walking.2
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Rowing machine, the 1k-2k-2k-2k-1k-500m pattern again, with 2' of water-slugging, sweat-mopping, and very light rowing in between the meters intervals. It took 50-something minutes overall, added up to 9490m, 990m of that in the "light rowing" parts.
The average pace on the distance pieces was 2:40.2 per 500m - not super aggressive - but it was still a bit over 30% Z4 (5 zone scheme), with more cardiac drift than I'd prefer to see during each piece and overall. De-training is real, I guess?
Happily, this took me past the 200k between Thanksgiving and Christmas Eve that I needed for the Concept 2 Holiday Challenge: 200,643m. It was extra challenging this year, gotta admit.
I'm thinking I'll probably take Christmas Eve and Christmas Day off, and try to plan something rational for the next days/weeks after. Leaning toward less total volume/intensity but some regularity, until more healing feels like it's happened. Workouts seem to reduce the headaches, but too much aggravates the fatigue. 🤷2 -
Today: 22 min. treadmill at 3 mph with a 4-5% incline; 12 min. exercise bike at 11-12 mph; 15 min. free weights and calisthenics.2
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Happily, this took me past the 200k between Thanksgiving and Christmas Eve that I needed for the Concept 2 Holiday Challenge: 200,643m. It was extra challenging this year, gotta admit.
I'm thinking I'll probably take Christmas Eve and Christmas Day off, and try to plan something rational for the next days/weeks after. Leaning toward less total volume/intensity but some regularity, until more healing feels like it's happened. Workouts seem to reduce the headaches, but too much aggravates the fatigue. 🤷
Congrats on finishing this year's Concept 2 Holiday Challenge, @AnnPT77. That's amazing considering you were also recovering from a serious head injury.
I'm also taking the next two days off. This decision was helped by my gym being closed for Christmas Eve and Christmas.
The poor girl running the desk had to basically chase my family out of the gym tonight at closing time.
Happy Holidays, everyone!2 -
I was wrong, I didn't take a rest day today. I had a fairly busy, even productive day by recent standards, still felt good, so did a 10k stationary bike ride (93W average, allegedly 15mph) plus 3' CD, half Z3, remainder below. We'll see how that sorts out tomorrow.2
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Making it work in a hotel gym... a bit haphazard haha3
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No workouts Christmas Day and the day after, back to rowing machine today, lower volume (5k as 1k and 2 x 2k, 2' easy pace rowing and water-drinking between - 5815m total) but just a little more intensity. Ended up a bit over half of the 32' in HR Z4 - 6' of it above 220-age - remainder Z3 and below.
Winter machine rowing for me is a mix of trying to stay conditioned, and technical work that's still accessible - maybe more accessible - when not on water. In summer, on water, it makes more sense to me to work mostly on synchronization with others, balance and bladework. In Winter, it's more about technical aspects of the basic stroke cycle, and power.
One of my friends did a quick video of me on the rowing machine when we did an instructional/demo event at the Y in Fall. She was concerned that one of my wrists wasn't flat/straight; I was more concerned that I wasn't properly making the arms-away/body-over part of the recovery distinct enough from legs. That isn't very important on the machine, but is very important on water.
Now I'm mostly working on both of those technical things, one at a time of course. Usually I slow down SPM to keep energy expenditure reasonable, but try to keep above 10m per stroke so I don't get in the habit of significantly lowering power to keep manageable intensity for my current endurance level. (This is pretty much how I was coached when I learned to row: Low SPM for slower pace and lower overall intensity, then work to maintain that power per stroke at higher SPM to reach race pace/higher intensity.)
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I was just happy to get out for a 30 minute walk tonight. It was great to get some fresh air and some movement after a few inactive days. I’ve been feeling sluggish and need to get back to it! Tomorrow I will hit the gym!3
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One hour walk with my hubby and the dog last night at sunset. We live near a newly constructed 5 mile trail that goes down to a (kayak) water park. We did not see a single other person on the trail while we were out. I should try to get a picture one of these days.
Also walked in the mall earlier but I never count that kind of thing as "exercise" -- maybe if I wore a Fitbit I would, dunno. I know Dr. Mike from Renaissance Periodization says to count it. I saw you recommending him on another thread, @AnnPT77 , to someone who is all in with the VShred guy. Oh well. Hopefully his training methods won't do that person much (any?) harm. If I keep going I'll have to take this post over to the Debate board, so I'll stop there. 2 -
@DiscusTank5, I only count walking for calories if I do it as deliberate exercise, and in an amount that's unusual for me. I admit, it doesn't take much to be unusual for me, given the cr*p knees (OA and torn meniscus). If I had a dog, I'd consider routine walks part of my activity level/base calories.
Did I recommend Dr. Mike on that thread? I thought Retro or someone like that recommended Dr. Mike, though I might've seconded. I've read enough from and about Mike Israetel and Renaissance Periodization (RP) to have a positive impression - including positive comments from people I trust because of their results - but I try to leave it to the knowledgeable strength training people here to make specific recommendations. Not my wheelhouse.
Sadly, I think VShred will cost her money (probably) for content that's underwhelming at best. But I think I was more raising an eyebrow about the diet/nutrition side of it, on that thread. It's a heckuva marketing organization, I'll grant them that. I very sincerely hope it helps her succeed with her goals.2 -
Back to stationary bike for 10k + 3', 96W average over all of that, bike thinks it's 15.1mph. Almost 60% Z3, remainder below.
Probably no workouts next two days, since I'll be spending pretty much all day with a friend at a 2-day college ice hockey tournament, driving both days to a venue about an hour away. Doubt I'll fit in a workout. Probably walk more than usual, but won't count it for calories . 2 -
BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10
First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...2 -
Lower body strength day
I'm away from home so made do in a different gym than my home routine. Mostly worked
Goblet squat
DB step-ups
Leg curl machine
Leg extension machine
Back extensions
Hip abduction (outer thigh)
Hip adduction (inner thigh)
Smith machine squats
BB deadlift
Plus some easy treadmill time
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Doing BB deadlift last after a full workout...that's being evil to yourself for sure! lol2
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