What Was Your Work Out Today?
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Treadmill - 1 hr, 3.0 mph, 12% incline
At my annual physical a couple weeks ago, my blood pressure was 120/65, which had me doing virtual backflips in my mind about being that low! (My mother is on blood pressure meds; a few years ago my doc almost put me on meds til he changed my diet; then I stayed in the 130/85 range until this past year adding the cardio to my routine.)
That happy feeling lasted precisely as long as it took to be told I was still "borderline high" pressure, since technically "normal" is anything BELOW 120/80, so 119 and lower; my 120 didn't count.
Gotta love arbitrary numbers lol.
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Trust me, I'm a li'l ol' lady, age 69, nothing remotely like an elite male triathlete. Check my profile on the MFP web site, you can see multiple photos of the same gray-haired aging hippie type woman: That's me for realz.
Keep in mind that there's a genetic component to all of this HR stuff, plus I've been at says this kind of thing for over 20 years. My birth certificate says 1955 (November), my ridiculous BIA scale says metabolic age 67, my literally insane Garmin suggests my walking-tested fitness age is 28. I'm doubtful of any other than the birth certificate.
Rowing team practice tonight. My legs are feeling it - feeling pretty cooked right now, TBH. Garmin says 1111 reps moving body weight horizontally against flywheel resistance and with the slight slope of the machine's rail adding some gravity resistance . . . I can't imaging doing a strength workout legs day on the same day in combination with this, even though it's "cardio". Even carrying groceries up the full flight of stairs to my kitchen afterward felt like work.
Usual class format: Warm up, dynamic stretching, stroke progression and pause drills on the rowing machine, then rowing machine pieces. The choice was 4 x 8' or 4 x 1500m, 4' off between the pieces, and either with a pattern of strokes per minute increases during each piece.
I did the 1500m, which was spm changes every 500m, 20-22-24 spm on the 1st and 3rd, 22-24-26 spm on the 2nd and 4th. I usual, I did easy rowing for around 3' of each 4' supposedly-off interval. During the 1500m pieces, it was generally pushing for what power we thought we could sustain.
Almost half of the total rowing workout was zone 4, even counting the easy pace stroke progressions and pause drills at the start. About 15' total was above 220-age, latter part of each 1500m section.
I'm tired. 😆 I feel every minute of age 69. 🤣
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@discustank5
I tried to find a good chart online that correlates talk test, RPE, and estimated percent of heart rate, since that would help assess what you're feeling when you hit 170bpm+.
Nothing's perfect, but here's one:
Do you know the difference between percent of max HR and percent of reserve HR, a.k.a. %HRR, the one referenced in this chart? They're close, but %HRR is calculated by taking a percent of the difference between resting heart rate and HRmax, and adding it to resting HR. The percents therefore come out a little different than a simple percent of HRmax. There are online calculators to find the HRR percents, if that doesn't make sense.
I'm not necessarily endorsing the site this came from, which is noted at the bottom of the chart; it just seemed like the chart reasonably illustrates how you can use RPE to roughly estimate your zone for some particular heart rate, and extrapolate to rough-estimate HRmax.
BTW, speaking as a breast cancer survivor: Good on you getting your regular mammograms. I know the test isn't fun, and I wish no one would ever get a worrisome result on it . . . but early detection is very, very important if something does turn up. Mine was pretty advanced, stage III. I'm lucky to be alive, and treatment wasn't my favorite hobby ever, gotta say. Definitely keep up that regular schedule.
P.S. To the guys, if any are reading: Men get breast cancer too, just more rarely. More of the men get diagnosed at advanced and therefore more life-threatening stages, because way too many men don't even realize it's a possibility. In the unlikely event you do detect an unusual lump or bump in the overall pectoral region, check it out with your doctor as soon as you realize.
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Today workout is Shoulders and ABs.
Shoulders press 3x10
Lateral delts 5x10
Shoulder shrugs 3x20
Front delts 2x10
Rear delts 3xfailure
Hanging leg raises 3 x10
Oblique crunch 3 x15
Cable crunch pull downs 3x20
Oblique Cable axe swing 3x10 (left/right)
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28 -- ha! I knew it. :)
Also saw your informative response post about cortisol levels from over-exercising on another thread. Standing here in my kitchen, both shins hurting for the third day on a row, and I know one thing: after the indoor triathlon this Saturday, I'm going to back off a bit on training.
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45-47 minutes on the exercise bike today for a 10 mile ride. Also 5 min Helix trainer, 10 minutes or so weights and battle ropes. 20 min walking outside.
Tomorrow: only walking. Friday: same.
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Back to stationary bike, feeling not quite as burned out today as I expected, but just went with a pace that felt good. In the usual 60' + 3' cool-down, ended up just over 16 pseudo miles at 15.2mph, 97W average, little over half the time zone 3, remainder below.
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Today is a leg day for me.
Quad Press 3x10
Hamstring curls 3x10
Glute kick backs 3x10 (each leg)
Calf raises 3x30 (all 3 heads of the calf muscle)
Abductor/Adductor machine 3x10 (each muscle)
Quad curls machine 3x10, final set to failure
Stationary bike warm down.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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walking walking walking… while pushing a heavy wheelchair. I hit my 10,500 steps yesterday for the first time in a while so my left calf is sore tight and peeing me off today sooo not so many steps today just 7000.
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To everything there is a season, and if it's Thursday April 3, it must be rowing machine season . . . still. (River has thawed, but the water's still freakin' cold. The university teams have been on the water, but they have safety launches out with them, and our club doesn't.)
The usual, 3 x (2k on, 2' off), moderate pace, technical focus. Total of 6746m including the so-called 'off' bits, 2:34.7 average split at 19spm on the 2k pieces, 74% of the total time zone 3, remainder below.
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Today's workout is a 6 mile run. Might try and do the stationary bike for a warm down if I have time. Foam rolling and stretching
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 3x10
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 sec2 -
Today's workout is a 6 mile run, 20 mins on stationary bike followed by some foam rolling and stretching. Missed the stationary bike yesterday.
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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 3x90sI'm finding the hardest part of the planks is keeping my legs straight at the end of leg day. May want to swap these core movements for another day.
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Didn't realize it'd been a while since posting here. Forgot to add days, I see.
Today - same as above, except stretching is 15 minutes.
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This morning workout is going to be chest/back.
Standing Cable fly 3x12
Lateral Cable pulls 3x12
Incline Bench Smith machine 3x12
Decline Lateral dumbell rows 3x12
Dumbell bench 3x12
Incline Lateral Cable pulls 3 x 12
Stationary bike x20mins
Stretching and foam rolling
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Yesterday I completed an indoor triathlon: 10 minute swim, 20 min stationary bike, 15 min run. My Coros watch's estimated calories burned: 800+.
The bikes were new and different from the ones at my usual gym; I spent nearly half of the bike time getting used to the changes. Oddly, the treadmill run was my favorite part. I felt more in control of that than the other two areas and it went according to plan.
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Today I walked my dog. Still recovering from yesterday's all-out effort.
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Today is a rest day.
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Cool, I also enjoy rowing! I haven't been back for many months due to life stuff and distance from the dock, but I hope to get back to it at some point soon.
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Tabata HIIT, consisting of body squats, push ups, and mountain climbers.
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A 30 min treadmill run at 5.2 mph, then a cool down walk of 5 min and 15-20 minutes stretching (lunges, then mat, planks, boat pose). Also 45 min walking outside, broken up into three intervals.
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Today I'm going to do a 6 mile run and then 20 mins on the stationary bike.
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Leg day:
Deadlift
Seated leg press
Goblet squat
Seated calf raise
Machine crunch (just 'cause)
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From Monday:
Upper Body, BB Day
Bench Press 5x5
BB Row 5x5
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 4x10, 15, 20, 25
Cable Pushdown 4x10, 15, 20, 25Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10sDon't know what got into me, normally when I have to work early and workout late my numbers suffer, but yesterday something simply clicked and I was benching numbers I haven't seen in weeks. Had me so motivated I spontaneously decided to see what I could do on BB Row, and increased my PR there by twenty pounds. I need more workouts like yesterday!
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3 min Helix trainer to warm up, 17 min exercise bike at a 13 mph pace, 10 min strength training interspersed with squats and stretches. (I was short on time today.)
Also a couple of 10 min walks with the dog.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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Have missed some reports, and some workouts. 😉
Friday the 4th, stationary bike, the usual 60' + 3' CD, 95W average supposedly 15.2 mph for 15.7 miles, mostly zone 2 but around 20% of the time zone 3.
Saturday the 5th, I'd planned to machine row, but late to bed, super early to rise to go to races (rowing races, but as a spectator), and by the time we got home, I wasn't feeling the workout so skipped it. Sunday's the usual rest day, and I slacked off Monday, too.
Today, Tuesday, back at rowing team practice. The usual stretches and stuff before and after, the usual pause and stroke progression drills on the rowing machine. Main workout was 3 x (1k on, 4' off) at 22spm, then 4 x (500m on, 2' off) at 26 spm, as usual, easy-pace rowing through most of the "off" bits. Also as usual, pretty enthusiastic pushing from the coaches, so 16' zone 3, 21' zone 4, and even 1' zone 5. On the 500m pieces, going hard but not max effort, average splits 2:15-2:17, which isn't truly terrible sub-max for 65-69 F Lwt at the 500m. But yes, I am tired.
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I spent a week scuba diving in Kenya, at Watamu. It was brilliant. A friend (who has a PhD in marine biology) runs the marine bit of a local charity, so we tried to help restore the local coral reef.
The reef is in reasonable nick, but it does periodically has bleaching events. (Some corals are only able to survive in a narrow temperature band, so climate changes occasionally causes patches to die.) Another challenge is excess sea weed on the reefs, which may be caused by pollution.
We did two dives a day, typically an hour each. Tasks included picking up samples (live coral broken off the main reef); glueing samples to plugs; putting the plugs in nursery tables; moving mature plugs from the nursery to the main reef; attaching the plugs to the main reef and weeding.
Here are a few photos.
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