What Was Your Work Out Today?
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Spinster321 wrote: »22 minutes of a (33:41 minutes) Leslie Sansone Walk at Home video; 20 minutes stretching.
Still wishing I could do more, but I'm trying.
You're doing more than trying; you're challenging yourself. Slow progress is still progress. A little more each week even if it's just a minute or two is more than last time. Keep sticking to it. Give yourself credit for your success!3 -
I am making a liar of myself.
I went to the gym today. There were two lanes open in the pool. I went upstairs. It was a good day. Finished almost all reps of all sets and even added in a few extra reps on some before adding some weight for the other sets. I only failed to complete reps on third set of fly; it's one of my weak areas.
I Increased weight or reps on several movements; that's a success even though I'm still very far from what I would call "strong." Pool was full with people waiting when I got done. That's OK. I might go back tomorrow and swim.
I had an extended rest somewhere in the middle chatting with a friend who was the person who organized the wilderness first aid training we just completed. We had a debrief and talked about what went well and what didn't. He wants to hold some practice sessions for the folks who have never taken the class before. One day of hands-on after eight or ten hours of online learning really doesn't make it automatic. It needs to be automatic. I am thinking about doing the next higher level of training soon. Funny - it's a big expense and a big investment of time (80 hours and close to a thousand dollars), and I am not even doing it for myself; it's for my teammates when we're out there.4 -
Gorgeous weather! I skipped the gym and ran a mile (5.2 mph pace), then walked 25 minutes around the perimeter of campus.2
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Tuesday, so breast cancer survivor rowing team practice, last practice for a couple of weeks as the university team that sponsors us will be training in Florida over their Spring break. They're pushing us pretty hard intensity-wise in practice so far, which is great . . . but a little fatiguing, even though the rowing pieces are still fairly short. I'm not complaining; some intensity in the mix is good for a body.
Usual pattern tonight, warm up, some dynamic stretching, a rowing machine session of stroke progression and pause drills, then a choice of two rowing machine workouts. It was four repeats in either case. One option was 8' rowing alternating 20 and 22spm every 2 minutes. then 3' off. The other was 1500m broken down as continuous sub-pieces of 750m, 500m and 250, at different spm in each sub-piece. The first and third of those were 22, 24, 26spm, and the second and fourth were 26, 24, and 22spm. That one also had 3' off between pieces. I picked that latter one. As usual, I rowed at easy pace for most of the "off" bits. We finished up with static stretching, also as usual.
From the first rowing machine strokes to the last - which Garmin says was a bit over 1000 strokes total - was 59 minutes. Zone 4 was about 24' of that for me, and there were even 30" of zone 5. HR peaked at just over 90% HRmax, or 85% HRreserve. Twelve minutes or so was HR above 220 minus age. Yeah, a little tiring.
Estimated distance was 9177m, average pace (a.k.a. split) on the 1500m repeats was 2:25.4 per 500m. 3 -
Today's workout is a 3 mile run and 20 mins on stationary bike. Foam rolling and stretching.3
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Treadmill - 1 hr, 3.0 mph, 6% incline
Forgot to plug my phone in last night, it was only at 15% charge when I got up this morning, not enough to play movies for an hour, probably not enough to play music either. On a whim I grabbed the book I've been reading, which helped pass the time quite well but refused to lay flat and required me to hold it to keep the pages from drifting around in random air currents in the gym. (I don't own an e-reader, don't want an e-reader, I prefer to look, feel, smell of actual books.) Without being able to swing my arms naturally I had to drop the intensity of the walk, choosing to lower the incline but keep the speed the same. Resulted in just over half the normal calories burned, but that's still far better than skipping the workout entirely.
Discovered just how far my CV has improved as a result. This same speed/incline was a challenge for me when I began, involving plenty of huffing and puffing and not even lasting half as long. Today I never had to stop breathing through my nose, just kept a steady normal breathing pattern. Didn't check my pulse, but guessing from overall feeling that exertion was lower, my pulse was probably also commensurately lower as well.
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@nossmf
It's great that you got to have "a good read" on how far you've come.
I've thought about bringing a book when I do cardio. I don't want to sweat all over it though, and I'm not sure how well I could concentrate while trying to move my body at the same time. Maybe I should try it, but not when I'm on the ergometer!1 -
No longer a liar!!!!
My plan was to spend some quality time on the ergometer or elliptical. Maybe even the treadmill. I looked into the pool, and there was ONE lane open. It was next to my favorite lane. I decided to spend my hour in the pool. I got my jammers on and went out. The lane was still open. Not wanting to risk it getting occupied, I skipped the quick steam and just got in the water. About 17 minutes in, my favorite lane opened up, so I ducked under the lane marker and kept going. My device logged 2625 yards. I'm not actually that fast - I use Zoomers (swimming fins), and I had them on about 40 of the 60 minutes. I was about one minute per lap with them and about 80 seconds per lap without.
I left my book in my locker. I wasn't worried about sweating on it, but....3 -
60' stationary bike + 3' CD, a little slower than Monday at a very moderate 92W and 14.9 mph average, over 58 minutes Z2, just under 4 minutes in Z3.1
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Today is going to be a repeat of yesterday. 3 mile run and 20 mins on stationary bike. Foam rolling and stretching2
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Treadmill - 1 hr, 3.0 mph, 12% incline
Back to normal...I've thought about bringing a book when I do cardio. I don't want to sweat all over it though...
My hands also got sweaty, so I didn't hold the book the entire time. Instead I propped the book on the treadmill display and used the fingertips of one hand to keep the pages open where I needed, alternating hands periodically to both rest my shoulder muscles as well as wipe my hand against my shirt or towel.1 -
Rowing machine, keeping it pretty moderate, focusing on technical corrections from team practice. Total of 6801m, 3x2K as the main pieces, plus some row in/out and CD using the 2' between the 2Ks. 2:34.9 average split and 19spm average on the 2Ks, about 20% of the time low Z4, just under 60% Z3, remainder below. Took about 38' start to end of session.2
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-20 minutes of HIIT on FitXR
-20 minutes of shoulder work and stretch on XFit
- 20 minutes of beatsaber
I have primarily been using VR Fitness over this winter. It's cold, and I don't feel good about how I look so home workouts for now. It's been a long time since I worked out consistently, but over the last two months, I've been consistently working out and adding time to my workouts. Finally reached an hour, go me!3 -
Today is a chest and back day.
Cable fly
Incline dumbell bench
Decline dumbell bench
Flat dumbell bench
Lateral cable pull
Incline Cable lat pulls
Low row dumbell pulls
Lat pull downs
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec1 -
Back to stationary bike. Pretty busy day, didn't get started until after 9PM, already pretty tired. The recent usual 60' ride + 3' cool down. Stuck with the usual moderate pace, this time averaging 93W or 15 simulated mph for 15.92 miles; a little over half Z3, remainder below. That puts me at 548 Garmin intensity minutes for the week.
Don't know whether I'll do a workout tomorrow or not. I'm going to volunteer at the rowing club's booth at a local event called Quiet Adventure Symposium, where there will be lots of canoe/kayak/bike and other outdoor organizations represented, both non-profit and commercial. There are lectures, demos, raffles, etc. Our club booth will have a couple of rowing machines as well as two single rowing shells, one recreational (about the width of a kayak, but longer than most of those) that belongs to the club, and one racing style, a beautiful wood one that one of the members owns, the usual maybe one foot wide at the waterline, about 26' long.
During the event, I usually I do some short rowing machine pieces, maybe 500m, when the booth is less busy . . . it passes the time, and it can help attract more passers-by. We'll give people an intro to rowing machine technique, or a technique tune-up, if they like.
The day is fun, but usually somewhat tiring, so I may not do any workout beyond that few thousand meters.2 -
This morning workout will be a 3 mile run before sunrise and 20 mins on the stationary bike. Foam rolling and stretching2
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Leg Day
Squats 5x10
Deadlifts 5x5
Seated Calf Extend 4x10
Core Triset: Cable Crunch 3x10, Machine Low Back Extend 3x10, Plank 3x90s1 -
Spinster321 wrote: »22 minutes of a (33:41 minutes) Leslie Sansone Walk at Home video; 20 minutes stretching.
Still wishing I could do more, but I'm trying.
You're doing more than trying; you're challenging yourself. Slow progress is still progress. A little more each week even if it's just a minute or two is more than last time. Keep sticking to it. Give yourself credit for your success!
Thank you. Doing it in spite of physical issues. About to add today's exercise now.3 -
Today - Improved Health walking video, 21 minutes; stretching 18 minutes.3
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Going to do some Bicep/triceps this morning.
3 sets 10 reps
Curls
Cable pull downs w/rope
Cable Curls
Dips
Easy bar Curls
Preacher Curls
Reverse Curls
Overhead Cable extensions w/rope
Dumbell overhead triceps
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Rest day3
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BB Day
Bench Press 5x10-8-6-4-2
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 2x10 <<alternating>> Cable Palloff Press 2x10 sec2 -
chaney3000 wrote: »Rest day
Rest days are essential to development, a fact I'm having to drive through my son's thick head as he doesn't want to take any days off from lifting. I've created a monster, lol.3 -
I tried a cavern diving course over the weekend. It turned out I was terrible a line laying, so I've turned two day course into three days. I need a bit of practice before booking the last day.
I went for a swim and sauna after the two dives on Sunday.
I went climbing today. We were trying jumpy stuff, I got some fun moves.
Talking of rest days, I think I have vigourously exercised every day for 11 days straight; I may need a rest day soon (maybe Thursday).3 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Back to normal...I've thought about bringing a book when I do cardio. I don't want to sweat all over it though...
My hands also got sweaty, so I didn't hold the book the entire time. Instead I propped the book on the treadmill display and used the fingertips of one hand to keep the pages open where I needed, alternating hands periodically to both rest my shoulder muscles as well as wipe my hand against my shirt or towel.
I can only read a book at the gym if I'm on the stationary bike at a fairly easy pace.1 -
Long session at the gym today. I'm still fighting a sinus infection but I needed to burn off some stress.
15 minutes running, mostly at 5.2 mph pace but a couple of minutes at 6-6.5 mph
15 minutes walking at 3 mph 5-7% incline
10 minutes walking at 3-3.5mph, little incline
10min leg machines
20 min calisthenics
10min stretching
Oh, and I'm down 12% of my body weight from early Oct.
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Saturday, I only got in about 6 rowing machine pieces of 500m or so each, plus a few other shorter bits when teaching visitors to our rowing club booth at Quiet Adventures Symposium how to do the rowing stroke the rower way.
Pieces were brisk but not extreme in li'l ol' lady terms, mid 2:20s splits, mostly. Compared to my normal, lots of walking around talking to other exhibitors when I wasn't in our booth, and more standing than usual when in the booth. It'll have to do.
Rest day Sunday, back to bike today. Almost fell asleep before the workout, but shook myself off and did it, the usual hour with a 3' cool-down, only a bit slower than recent usual, average of 91W which Garmin thinks is 14.9 mph for 15.81 miles. Ended up 26% of time Z3, 70% Z2, remainder below, not too taxing.
I definitely can't read or watch videos while machine rowing, and I'd have trouble reading while biking (a lot of movement for my sub-ideal vision), but I'm still watching videos from my visual journaling classes on my tablet while on the bike, which works fine. Machine rowing, I usually have NPR or podcasts on, occasionally music, but mostly focus on technique.
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Plan on a 4 mile run this am and 20 mins on stationary bike. Foam rolling and stretching.
And I usually take Monday as my rest day. But if my body tells me I need additional rest, I will either take second rest day or just do something real light2
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