What Was Your Work Out Today?

AnnPT77

@DiscusTank5 , that's cold water: Impressive determination, but be careful out there! 🥶

Wednesday: Stationary bike, 60' + 3' cool down (that wasn't very needful this time). Once again feeling some aftermath of going hard at rowing team practice on Tuesday night, especially leg fatigue, so kept it on the moderate side, 87W average and 15.54 theoretical miles at 14.6 mph. All but 1' was zone 2, and that 1' was zone 1. What a difference a few watts makes in RPE and HR!

Today, Thursday: Rowing machine, the same ol' 3 x (2k on, 2' off), still fairly moderate. Strong focus on technical points, mainly being sure to hold forward body angle as long as practical off the catch; stopping layback just as I feel abs engage (I'd been going too far); minimum arms/body overlap at the start of the recovery; and keeping my right shoulder down and shoulder blades firmly together through the drive phase in the way the physical therapist suggested for avoiding aggravating my shoulder nerve impingement. Gotta think about those one at a time, for a few strokes, then shift focus to another.

Obviously 6k from the pieces, averaging 2:33.8 across all but negative splitting them, 96W average. Another 847m from the off & CD bits. 6:33 zone 4, 20:29 zone 3, remainder below.

chaney3000

This morning workout is going to be Bicep /Triceps.

carlamcguire

i walk/bike or row 45 min at lunch then do either TRX workouts, weights or more cardio in the evening such as biking or walking outside in the evening. I need to get out of the house once a day at least since I work from home. I also have a walk workout app that I use when I watch TV and want to get some steps in. It’s actually fun. 6-10min videos that keep you moving the whole time. I also have hand weights and will do some exercises if I’m in a meeting I’m not actively participating in.

nossmf

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 sec

nossmf

@DiscusTank5 I learned to swim in a glacier-fed lake in the mountains of Idaho. Don't know for certain what the water temp was, but it always felt like pins and needles all over your entire body the entire time you were in it, one of those cartoonish jump into the lake, freeze in mid-air when your toe touches the water, and tiptoe across the surface to the other side kind of scenarios. This was at a summer camp, and the staff never let anybody into the water unless there was a staff member in a canoe in the water first, and there was a roaring campfire on the lakeshore already burning. Ah, memories.

DiscusTank5

Today I rode the stationary bike at the gym for 20 minutes, covering 4.5 miles. I left my water bottle in the car by mistake and felt its absence.

Then 16 minutes on the treadmill (also left my running shoes at home --I am tired) for 10 minutes at 3. 0 mph, 5% incline and 5 minutes at 3.2mph, and one slow cool down min.

Then 20 minutes of strength training interspersed with stretches, sit-ups, and squats.

Tomorrow I'm planning a rest day.

nossmf

Good news: My workout today was at full weights, not reduced like I had on Monday, so I'll chalk that one up as simply a less-than-ideal day.

Good news 2 (maybe): At the grocery store today wearing a tank-top (it's been quite warm here for March lately). Dude passing by caught my attention and remarked how he hoped he had the same muscles when he got to be my age. On the one hand, appreciation…on the other, the "get to be your age" remark kinda changes the tenor of the statement! lol

AnnPT77

Skipped morning stretches because - while still in bed - I read about a YMCA program on the other side of town for "active older adults" (I think they used to call us "senior citizens" or "the elderly"? 😆) about stability and balance, with barely time to get there. (1) Good program, very suitable for a woman who just fell off a porch in November and ended up in the ICU 😉; and (2) this reinforced that the morning stretches really make a difference for the rest of the day, so must do them.

Later, Friday = another indoor bike day, same 60' + 3' CD deal, 102W average, supposedly 16.39 miles at 15.5 mph, 44' zone 3, remainder below. Just riding at a pace that felt right, as per usual . . . different day, different energy level, funny how that works.

chaney3000

The workout for today is a 5 mile run. If I have time some stationary bike. Foam rolling and stretching.

drmwc

@DiscusTank5 I am a real wimp when it comes to the cold these days. Hence my cold water diving has three layers of undersuit beneath my drysuit, and a heated vest, and a big coat and hat to chuck on afterwards. I had hypothermia once; I don't recommend it. (Getting a scuba bend was probably worse, I don't recommend that either. I wrote that up here if anyone is interested.)

https://www.thediveforum.com/forum/general-diving-forums/i-learned-about-diving-from-that-inc-disms-feeds/22762-drmwc-gets-a-bend

Anyway, on a happier note I went climbing yesterday. It was very fun; my slab efforts were good.

I got a complex v5 eventually: match left foot on starting hand hold. This lets you lean far over to the right time get right hand on a terrible crimp. Then my left fingertips against the corner is just enough pressure to stop a barn door when I match feet. I can then use another terrible crimp as an intermediate to a good crimp I can match on. My left foot goes an a tiny, slippery foothold which gives me enough purchase to pull up and get a heel hook with the right on another terrible hold. I rock over, then the last couple of moves aren't too bad.

mtaratoot

@drmwc

That's a scary story. It seems you made a full recovery and obviously returned to diving. I had a mild barotrauma, but I didn't get bent. Scary stuff.

They say as many as 20% of us have a PFO. Did you ever find out if you've got one?

I don't feel so bad about being cold in 48F water now. I wear a mid-weight base layer and one nice thermal under my drysuit. The last time I added a third layer on top and was still cold, but not QUITE as cold. It's worst when we run the siphon because we're not moving much at all to generate heat. Heated vest might be nice, but I am sure I read that using them during SOME PORTIONS of dives can increase the likelihood of DCS.

drmwc

I did have a PFO; I got it plugged in 2020.

It took 6 months to get full sign off post operation; immediately following it I spent 10 consecutive days diving the South Coast. I sold my twinset post bend; I bought a new one on this trip.

Heated vests are lowest risk, and nicest, on the ascent. Sitting around ages at a deco stop is colder than when moving on the dive.

nossmf

Leg Day

Squats 5x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

mtaratoot

https://community.myfitnesspal.com/en/discussion/comment/48546151#Comment_48546151

I seem to recall that is the BEST time to use a heated vest, and at that point in the dive it actually helps offgass the nitrogen. I seem to recall the working part of the dive (bottom) is the time to NOT use it.

DiscusTank5

https://community.myfitnesspal.com/en/discussion/comment/48545689#Comment_48545689

@drmwc I read your story on the Dive Forum and shuddered. I have some questions (and also can't believe a paramedic stopped the 111 call). I don't know much about diving, except two of my uncles were into the hobby in Florida years ago: I remember they liked Morrison Springs with its underwater cave full of eels, or so the story goes.

"(I believe the bubbles for ear bends are in the cerebellum, not the ear fluids)."

I hadn't known this before. Yikes!

"So a few hours' later, I did a 5 hour dive, 18m dive (I think Table 6) which was pretty much all on O2. There were encouraging signs on both dives - . . . After this dive, I could just about walk, and the dizziness was a lot better."

Where did you do this dive?

"After this, I moved onto short 14m dives on O2, lasting about 2 hours each. I'd have a 3 hour 4 lunch break between the dives. The longer dives were in the large chamber; the shorter ones were in a mono-chamber with just me."

And this one? Did the hospital have a tank or several? I'm thinking Luke Skywalker in the bacta tank during The Empire Strikes Back . . .

You mentioned "diving doctors." Is this a common specialization, or is that why the drive to hospital took 2 hours, to get you to a specific facility with staff trained in diving injuries?

"My first treatment was Sunday; the second long one was on Monday. The shorter dives happened on Tuesday, Wednesday, Thursday, with just one on Friday."

You were in the hospital for a full week, or did you check in and out daily?  In any case, I'm glad you made a full recovery.

chaney3000

Today is a leg day.

Leg press 3x10

Hamstring curls 3x10

Glute kick backs 3 x10 each leg

Calf raises 3x30

Abductor/adductor 3x10 each

Quad extensions 3x10

Weighted Lunges 3 x15

Stationary bike cool down

mtaratoot

@DiscusTank5

I am pretty sure that the "dives" that @drmwc wrote about are sometimes described as "rides." They are treatments in a hyperbaric chamber. The description of it as a "dive" is because the chamber simulates the pressure your body experiences while diving. It does this with more saturated oxygen, or in the case of heliox reduced nitrogen. The pressure is supposed to get the bubbles to dissolve again, and then they get flushed out.

In-water treatment is a no-no.

Decompression sickness is a big deal. It's fortunate if you can recover fully.

drmwc

@DiscusTank5 as @mtaratoot says, "dive" was shorthand for decompression treatment in the chamber(s).

There were many chambers; my first two were in a big one with a nurse. The next ones were in a mono-chamber, a bit like a transparent coffin.

(On a side note, Comex 30 is unusual; most people in the UK probably get Tabe 6 as their first. It is a sign the diving doctors were worried. Comex is a commercial diving company who worked out the protocol; I think Table 6 is US Navy.)

I was in hospital for the whole time. I didn't have a bed initially; I think they sorted that out during the Table 6.

Hyperbaric medicine is a speciality, those qualifying down this route treat decompression illness (amongst other things) and so can prescribe chamber dives. Like many specialisms, it is many years of post qualification study to fully qualify as a diving doctor. I think those who go on to work on oil rigs can be quite well paid.

The drive took 2 hours as Porthkerris, the dive site, is a long way from Plymouth, the chamber. That is why air ambulance was a possibility when the emergency call was still live. (You need to be careful with this; too high would increase the bubbles and make the bend worse. So I think it needs to be a low altitude flight).

My final comment is that this was indirectly responsible for my diet and weight loss. I had a cardiologist referral to check for the PFO; he also gave me loads of blood tests. It turned out I was on the cusp of Type 2 diabetes; so over 3 months I dieted from a BMI of 27 to 21 (weight loss of around 40 pounds), and I've stayed at BMI 21 for 6 years. It seems to have fixed my health woes.

I'm on a diving holiday now; I'll write it up next week when I'm back.

Justintmarshall1

I walked 4.75 miles today. Jogged about a mile of it.

DiscusTank5

Pool swim today: 300 meters in first 10 min, total of 750 in 24 min.