What Was Your Work Out Today?
Replies
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Today workout is a leg day.
Quad Press
Hamstring curls
Calf Raises
Glute kick backs
Abductor/Adductor
Quad extensions
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7.2 trail miles at 3mph
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Rowed in 7 seat/starboard with the breast cancer survivors rowing team Tuesday night, just not very far or very fast because we're still doing lots of drills and keeping strokes per minute low because of the number of newer participants. I started my Garmin a bit late, but probably about 4k, mere seconds of it above zone 1. 😆
Wednesday morning, 7.6k in bow of the double, lovely day, easy pace, with at least some zone 2 in the mix; and a short walk in the afternoon.
Probably nothing formal today, supposed to avoid much exertion after more dry needling for my knees. (It seems to be helping.)
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From Wednesday:
Cardio (Warmup): Jogging, 1 mile
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s1 -
I tried dry needling once on my hip joint: that was such a weird sensation. Glad it seems to be helping you!
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Very similar to Tuesday:
A bike ride of 4.89 miles at first light (23 min).
Later, 3 min. on the Helix to warm up and 15 min. on the exercise bike for 3+ miles (one of the miles was under 4 min, a PB!), then 26 minutes of strength and conditioning, 2 sets:
45 sec battle ropes; 6 and a half lat raises with 15#, then 10 more reps with 10# weights; 15 incline bench sit-ups (during which I questioned several of my life choices, especially the one to eat lunch right before gym); 30-40 sec. farmer carrys with a 25# weight in each hand; 60 sec planks, the second one with shoulder taps; 8-11 sec in bridge position, 5-6 sets of standing and walking lunges interspersed throughout.
Several short walks, totaling 25 min.
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chasing my dog with the nail clippers
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Today workout is a cardio day. Since i had a leg day yesterday, going to do Elliptical and stationary bike today. Stretching and foam rolling. Early morning run tomorrow on the treadmill.
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Tuesday and Wednesday: Paddled a heavily loaded canoe loaded canoe 36 miles over two days stopping after the first 20 miles to camp. This was part of Willamette Riverkeeper's "187 Miles of Wonder" campaign. I'm not on Facebook, but they are posting daily updates. I bet there's some pictures of me there. I got an email update and smiled when I saw myself there.
Yesterday: Drive an hour to work, then work 12 hours, then drive home. "Work" was taking a group of seniors up to a High Cascade Lake to do some kayaking. Gorgeous day!
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Thursday
Cardio: Treadmill run … 5 miles
Friday
Cardio (Warmup): Jogging, 1 mile
Strength: Upper Body
DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s3 -
To no one's surprise, I rowed again, 2 seat of the quad, the usual slightly under 7k, about a third of the time zone 3, a couple of minutes zone 4, remainder below.
Bow rower had a proto-headache, so wanted to "just row" instead of doing anything fancy, so that's what we did.
I mostly worked on trying to rotate my arms so elbows were more down, inside of elbow up, which theoretically creates better lat engagement and has benefits at the catch and in power application. I dunno. It's hard to even do it, at least for me. 😆
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Today workout is a 4 or 6 mile run on the treadmill. Depending on how i feel. Stretching and foam rolling.
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I'm out on my front porch at the moment but plan to go inside and work with the foam roller. Maybe it will help my leg issues.
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Yesterday: a Helix Trainer warmup, then a 2+ mile run on the treadmill, also 30 minutes of walking, on the treadmill and outside. My left leg muscle was sore but once I started jogging it felt better, to the point that I decided to see how fast I could go. The answer was 7.6 mph for about a min with a couple additional minutes at 6-6.3 mph. And . . . afterwards, soreness in my left knee, ankle, and a return of the pain (strain?) at the top of my left leg. So that was dumb.
Today is a rest day. Thunderstorms all morning made bike riding a nonstarter, and sadly I needed that sign from the Heavens Not to Workout.
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More rowing, of course. Coached session this morning, me in stroke seat of the quad, 9.7k. Various pause drills, cut the cake, half-slide rowing with a solid catch/hard press alternated with full-stroke with the same feel. Finally, a pyramid of 1' hard, 1' easier, 2' hard, etc., and back down, keeping the rating (spm) low.
So, I asked the coach what the target spm range was for that, since in stroke it's my job to set cadence. He said "20-22 but your boats (implied: old people) can go ham on it if you want". My whole boat laughed, since they thought it was a joke we'd go over 22. Then, we proceeded to do most of it around 24, a thing the young'uns got yelled at to correct if they did. Oh, the irony. (The later pieces went better, after I complained that my boat was rushing the slide. We still went 24, but it was a better ratio so felt stronger and smoother.)
For me, overall, 15' in zone 4, 22' zone 3, remainder below.
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Cardio Warmup: Jogging (Two miles)
Strength: Lower Body Day
Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x15
Stretching 15 minutesDon't know if it was eating a large dessert right before bed providing extra energy, or trying the new brand of creatine for the first time, or simply being well rested from a good night's sleep, but today my gym session was off the hook. Enough energy to double the warmup jog distance, enough oomph to increase the weight used on multiple lifts.
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80 minutes on the trail, not sure of distance or speed, walked with my little boy, made me so happy that he went, usually chooses not to go but he did tonight and we had a really nice time.
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Today's workout is going to be a 6 mile run. Stretching and foam rolling. Dont want to but im going to do it anyway
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Foam rolling and stretching are very important. I used to have IT band issues to the point I had to start PT to address them. And what I learned from it was strength training for more than just your larger leg muscles is needed (accessory muscles that stabilize the leg as well as your pelvis should be strengthened as well). Which includes a lot of single leg balance work. And also proper stretching pre-workout and post work out with foam rolling on a consistent basis goes a LONG way in preventing injury.
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Gotta get out into this gorgeous Fall weather! Taking my 2 dogs for a 5-mile hike and leaf peeping!
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A 10.33 mile bike ride this morning with a stop at my local coffee shop at mile 7. In total, 55 min of ride time.
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much needed yoga and super stretch, 🧘🏼♀️
cleaning and box moving - broke a sweat so I’m including it!2 -
Rest day today. But I have to work so hopefully it won't be cray cray at work.
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hitting the gym today for weight training.
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Cardio (Warmup): One mile jog
Strength: Push Day
Bench Press 5x5
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s1 -
26 min at 5.4 mph; 45 min at 3-3.5 mph at different points during the day.
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Just what you'd guess. Below is what it looked like this very morning, me in bow wearing green t-shirt. (I hid the stroke rower's face because I didn't ask him if it was OK to repost).
The usual 6.8k circuit, primarily moderate rowing though we did four power 10s for variety, mostly zone 2 for me but 9' zone 3 and a few seconds in zone 4. I'll leave picking out my technical faults as an exercise for the viewer, but trust me, I see some. 😆🤣
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Today's workout was Biceps and triceps.
3x10 sets
DB curls
Rope pull downs
Cable curls
Dips
Easy Bar curls
Preacher Curls
Reverse grip Curls
Overhead Cable extensions
DB Skull crushers
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I've been under the weather for a few days, so haven't done much since Wednesday except for a 5k with my daughter on Saturday. Back to it tonight with a 5 mile run.
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Cardio (Warmup): Jogging, 1 mile
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s2
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