What Was Your Work Out Today?

drmwc

I had a list minute scuba dive last night. We booked it last night. It was 8.30 ropes off, from Portland, Dorset. So I left mine at 4.30 a.m.; standard faffing meant I got home at 9.30 p.m. I am getting old; I found this hard work.

The dives were lovely. We did a 30m wreck first dive. I've wanted to do it for years; I've done the seabed near it 3 times. (All of these were on our club rib. So the issue was with our shot line incompetence.) It is a massive wreck; we had a 48 minute dive on her

The second dice meant my dinner was fresh scallops. Nice!

swimmom_1

swimmom_1 wrote: »

Well hopefully I haven't gone and broke it! I was doing my usual Elliptical workout this AM and at 159 minutes, 9.89 miles, it just stopped! I can barely budge it. I got off but I can't see what happened. I'm hoping its just a screw or two. I still had 1 hour left in the movie I was watching! :-(

My one son said he would come over after 8 PM (after his young kids are to bed) to help my other son, to take off the Cowling to see what happened. Probably should oil it too while we do. I'm a bit mechanically inclined(as most nurses are)but my eyes are older than theirs and I would need brighter light than available in my basement to do it myself.

I have amounted at least 2,000 miles on it since 1/3/22. But it is a gym quality one I bought for $600-$800 in 2010. So hoping just a connection. And that is a extremely conservative number logged since I started charity miles 1/3/22. I only noticed about maybe 2 months ago that my I Phone only picks up about half my steps on the Elliptical or my daily steps and I have only added the missed steps since then.

Well it was alright after they cleaned and oiled it. Today I did 180 minutes but it screeched some at 2 hours and got stiff then it eased up and I continued on till 180 minutes then it got stiff again so I stopped. Still had 30 minutes left in a movie I was watching on Amazon Prime called THIRTEEN LIVES. The story of the 13 Thai soccer team and their coach that were trapped in 2018 in a cave. I remember following the news multiple times daily about the rescue. Ron Howard did the movie and it has 5/5 stars. It is very good. Even though I knew the ending and how they got them out it was still mesmerizing and it was definitely keeping my pace up on the Elliptical. I recommend watching it if you have Amazon Prime or can get the 30 day free trial like I have.

Found a local Fitness Equipment Repair company that hopefully can fix my Elliptical. (I'm thinking the bearings or a bushing or something.) A comparable one to mine now costs $1200-1600. And I'm the only one that uses it. So other than since a year ago, it wasn't used that much. Supposedly what I can find says a good elliptical should last 20 years.

Djproulx

Busy weekend with quite a bit of activity. Did a short easy lake swim early yesterday then packed up the kayaks to join a dozen friends for a scenic paddle then an ocean front happy hour to celebrate a few birthdays in the group. It was a fun way to spend a hot humid day.

Today, I kept a promise to several friends to join them for long rides as they prepare for fall races, specifically, Challenge Mallorca and Ironman Chattanooga. This means they need both significant climbing and heat acclimation work. So, today five of us signed up for the "Tour of the Litchfield Hills" ride in support of cancer research. There were 30, 55, 75 and 100 mile route options. We signed up for the 75 mile ride.

This was one of the toughest days I've had on the bike in a long time. The air was VERY humid, dew point around 70 degrees at the 8am start. We had some clouds at first, then it cleared and temps rose rapidly into the mid 90's by 1pm. The course is beautiful, but very tough: 4500ft of elevation gain over 74 miles. Despite a modest pace and stops at every aid station for fluids and electrolytes, there was no keeping up with the fluid losses. This caused one of the guys in our group to quit at miIe 30 and hitch a ride back to his car. I went through roughly 9 bottles during the ride, plus two more dumped on my head to cool off, and I still could not fend off the heat.

I reached a point at mile 55 during a long ascent in full sun where I thought I was not going to be able to reach the top of the hill. I was showing signs of heat exhaustion- flushed face, chills, etc. Luckily there was a popup aid station at the top where I was given a bag of ice, which I dumped in my helmet, down my shirt, in my mouth and in both bottles. After two minutes spent in the shade, drinking a Coke (an instant shot of sugar, carbs, salt and stomach soothing bubbles!) and distributing the ice, I was ok to continue. The jumpstart gave me 4-5miles of relief, enough to get me over the near "bonk". We finished the ride in just under six hours, but it took all I had in the tank today.

Hot humid weather forecasted for tomorrow, so an easy swim will be the recovery session.

emgracewrites

Took a walk on the beach this morning before it got too hot. Then did a 20 minute yoga session this afternoon. Yoga is in the plan again tomorrow, trying to get into a daily habit.

drmwc

A 14 mile walk, followed by some lifting:
Hangboarding 10 second repeaters on my littlest ledge
Bench 3 sets of 7, 50 kgs
Deadlift 2 sets of 6, 110 kgs.

CoffeeNstilettos

9km run

bojaantje3822

In a moment of insanity I decided to double up in my workouts tonight and then some misplaced sense of duty or loyalty or whatever made me stick to my original plan. I am beyond tired.

I did 30 high kipping knee raises, 4K on the assault bike (7:29 was my time), 30 ring rows and another 4K on the assault bike (8:48 time) for time. It took me 25:40.

Then I did the gymnastics class, which was a 16 min emom. 4 rounds of 1 min 3-5 beat swings into kipping pull, 1 min what was supposed to be dragonflys but ended up as alternating V-ups for me, 1 min of bent over row and 1 min of rest.
Then the strength work was a ton of banded lat pull downs on our knees and L-sit holds.
I didn't know how to physically do a dragonfly and due to that disaster my confidence was kinda down so I had no expectations for the L-sit hold but somehow I succeeded at doing 7 seconds of them. Just being able to hold my whole body in the air with just my arms is surreal to me and on par with how I felt when I first hung off the pull up bar.

Mikeruns2021donotaddme

Got in 40 minutes upper body and 60 minute run today. Best start to the morning for sure 🏋🏻‍♂️🏃🏻‍♂️

poharry34

I mix things up as well. Today was a cardio day. I was on day 1 of week 2 of Couch Potato to 5K. It has not been bad early on. I did things similar prior to following this program.

I do a chest/back day. It will consist of incline dumbell presses/pullup. I alternate between the two with no rest until I complete 3 sets of each. I then go to a chest press machine and hammer grip row machine. Again, I alternate and do 3 sets with no rest until complete. Next, I do dumbell presses and alternate with pushups - 3 sets. I then go to a seated row machine and alternate with seated chest press, 3 sets. I then do back ext coupled with chest fly, 3 sets. I end the workout with 1 minute on row machine coupled with 20 pushups. I do this this 4x thru.

Arm days I alternate between bicep and tricep exercises, 3 sets with no rest until complete.

then back to cardio days which currently involve the Couch 2 5K program. I am feeling better than I have in awhile. I am 59.

nossmf

Saturday without a hour+ commute meant I could double up my workout, so not only did 5k on the elliptical but also did an hour-long full-body lifting session. It's rare for me to sweat much during a workout, but I was drenched that day!

Today was just lifting, Leg Day: squats, step-ups, leg press, glute press, calf raises. Doing 4x20 squats takes a different type of willpower from the traditional 4x10!

cwolfman13

Nada today. I was camping in the Santa Fe National Forest over the weekend and had a pretty gnarly hike on Saturday with about 1800 feet of accent over two miles and lots of clamoring and then a more gentle but longer hike on Sunday. My legs are jello today so I'm planning on just playing in the pool this evening with the kids provided the rain and lighting hold off.

MikePfirrman

Just easy cardio the last two days. I've been really working at keeping it at 145 HR or lower (really trying to cap it at 140). Some of the posts on my "easy" days got me thinking I really should try to keep it in check more. Very, very hard to do on the rower. Much easier, for me, on the Assault Bike and my LateralX (it's an elliptical on steroids basically).

So, yesterday was just 7K on the rower -- managed to keep it all under 140 HR. Today was 4K on the rower and then 30 minutes on the LateralX after. All under 142 or so (all less than 75% max and most of it under 70% max). On the LateralX, I put it on max settings on both width and resistance and it's still hard to make it over 65% max. The rower makes it hard to stay under 70% max HR, much harder for me to keep in check. But since the rower is my first choice of cardio, I don't like to lose too much ground on pace by abandoning it too much.

spider_mark51959

30 mins on spin bike followed by 40 minutes of lifting (full body workout)

Djproulx

Did an easy open water swim at my favorite lake. I left the garmin at home and took it very slow and easy, even stopping to rest occasionally. I'm still carrying some fatigue from yesterday. Probably covered about 1500 yards. The lake was bath water warm.

I may take a complete rest day tomorrow since it will be very hot.

dralicephd

Just got back from a long road trip. Most of the exercise consisted of easy walks (i.e. tide pooling) or short hikes.

A couple of notable exceptions:
A visit to my in-laws had me running up and down their long hill of a driveway (the cows watched me go up and down repeatedly and really looked like they thought I was nuts). I followed this up with a modified version of my typical full body strength training. I didn't have any weights with me so I improvised by lifting grocery bags full of canned goods.

Yesterday we went hiking for most of the day - 1 easy hike, 1 difficult. The first hike was about 3 miles and had a similar difficulty to the neighborhood hikes that my kid and I take. Basically, my typical walking workout. We finished that, had some lunch, and then my kid wanted to try another popular hike that involved going to the top of the major mountain in the park. The round trip journey is about 5 miles, and involves an almost 2000 ft. elevation change. Did I mention that this is also at high elevation? It starts around 8000 ft. and ends at ~10,000 ft. We did great until about the 9500 ft. mark. My kid and I both zonked out entirely from the elevation. But, we persevered (with many breaks) and made it to the top. As you can imagine, along the way up my heart rate was WAY UP. In the 3 hours it took to complete the round trip, 40 minutes of it were in HR zone 5. My polar watch says my heart rate hit a max of 183bpm!! That probably happened when I had to stop because I started to feel dizzy.

mtaratoot

Twenty mile paddle.

Nice.

MikePfirrman

@mtaratoot -- that's very lovely!

Doing my 30 X 5 (X 3 body parts -- compound body parts -- shoulders, chest and legs). I really do these in sets of 20 and 10, can't usually do 30 in a row of the same movement and I'm at the point now where, unless I'm doing KB swings with the 25kg KB, that I can't rattle 30 in a row off.

I was doing mostly a combination of 150 of heavy KB swings with the 32kg (70 lb) KB and Deadlifts (around 150 lbs, not heavy), but I've mixed in weighted squats now -- also not that heavy, around 50 lbs -- and even some weighted Bulgarian Split Squats.

For the shoulders, it's 150 reps (mixed of different things) - lateral raises, with around 20 lbs in each arm, lightly assisted pullups and fairly heavy military presses.

For chest, it's chest flies, pushups and I've recently got the bench out and doing incline presses (with just around 100 lbs or so). 150 reps combined.

I'm adding more bulk when I actually thought I wasn't able to at my age (58 this year). I am a bit surprised by it, because even though I've always been a bit of a "easy gainer", I thought I had reached the max bulk that I could get for my age range -- without steroids, of course.

Mikeruns2021donotaddme

40 minute strength workout with 60 minute run. Core work is still painful so it must be working 🤣🤣🤣

nossmf

Pull Day in the weight room... pulldowns, machine rows, T-bar rows, DB shrugs, preacher curls

bojaantje3822

I overslept this morning. Somehow I had an alarm set at 10.30 that I did wake up to (after sleeping through 2 or 3 others around 8 and 9) and that was exactly when my morning pilates class started so I was 5 min late (it's down the street). I did an hour of pilates there. It was hard on my wrists.

Then I had a meeting at the office and the weather was lovely so I walked home. It was about 2,7km or so and took about 35 minutes.

Then tonight was oly class. We did a 12 min emom of one snatch high pull and one high hang snatch. 3 min at 60%, 3 at 65% and 3 at 70% of 1rm snatch. It was heavy.
Then the strength was 6 sets of 3 reps if overhead squats. 1 set at 70%, 1 at 75%, 1 at 80% and 3 at 85% of 1rm snatch. I teamed up with the wife of one of the coaches. Her husband believes in me so much, I don't think it's realistic but he's usually right about what I can do. And apparently it runs in the family because his wife is exactly like that!!! We slightly miscalculated what 85% was and did 90% instead so I ended up doing sets of 3 overbead squats at 40kg, a personal best by over 5kg. I think my last 1rm ohsq was 35kg and my last 2rm 32,5kg but I don't remember my last 3rm. In any case, this was a goal I set myself for next march but I smashed it today bexause this wonderful woman believed I could. We did a warm up set at 30kg because I initially failed the 32,5kg. Then we did 32,5kg, which I did succeed at. Then 35kg, 37,5kg and 3 sets at 40kg. It was so heavy and my wrists hurt a lot but I feel so good.

A friend I hadn't seen in 3 months trained with us again and she used to be much better at this stuff than me but I caught up and overtook her with patience and regular practice and incremental progress. She was shocked I could do a 45kg snatch now and we agreed to do some open gyms together in the future to do idk what but I'm excited for it.

Such a busy day, so much intentional exercise, I am exhausted.