What Was Your Work Out Today?

MikePfirrman · December 2022

Tried a 2K timed test today. It's my inner club (indoor rowing club) monthly challenge. Inner clubs aren't as vital as the intra club challenges, so I'm not as worried about this one but would like to do it. 2Ks are mental to begin with. And this even more so for me because I'm not fit at present.

I got 1K in sub 2:00 pace and just blew up and got to 600m left and had nothing left. Rested a bit and did some 500m sprints after that.

@Ann -- I've found just pulling up the arm to be helpful for shoulder issues. Those pulleys are great if you get one of those. I have a kitchen island. Sometimes I'll just reach across the other side of that with my fingers and gently let my weight pull the shoulder. That seems to really help my shoulder injuries -- and I've had my share! Also bought a BodyBlade a few years ago. They are fantastic for working the small muscles in the shoulder and for rehab.

AnnPT77 · December 2022

Very easy pace stationary bike today, 15k+3'CD at 82W and 63W respectively, 16,050m overall in about 44' total, almost entirely Z2 with average HR 118bpm (about 65% HRmax).

Enough meters to finish the C2 Holiday Challenge a couple days early, and it seems to have played its usual helpful role in kicking me out of grieving the end of on-water season to get into some kind of indoor Winter workouts. That said, I'll probably slack off for a week or so over the holidays, probably not all the way to zero.

@MikePfirrman, thanks for the shoulder tips! I've been doing some full and partial hangs on my pull-up bar, with mixed results (sometimes it feels like it helps, sometimes not); some yoga-style chest opening stretches that stretch the shoulder; plus some PT exercises I remember from my last bout of PT for shoulder nerve impingement. I need to get serious, dig out my full file of those exercises.

Happy Holidays, all! (Saying that now just in case I slack off even more even earlier than I'd been thinking.

)

BigMech · December 2022

mtaratoot · December 2022

Injury will have me sidelined for several weeks at least; time to go back on "inactive member" at my gym. So sad.

BigMech · December 2022

mtaratoot wrote: »

Injury will have me sidelined for several weeks at least; time to go back on "inactive member" at my gym. So sad.

Sorry to hear that, hope you heal quickly.

BigMech · December 2022

BigMech · December 2022

Merry Christmas All!

Got in some Christmas cardio this morning before everyone else got up.

Stretched

62 minutes on the spin bike, average heart rate: 134
31 minutes walking on the treadmill, average heart rate: 115

Stretched

That is the longest ride I've done since getting back to working out. I probably need to get some new padded bike shorts if I'm going to be doing rides this long, I can't fit into my old ones yet.

AnnPT77 · December 2022

Back on the bike after indulge-y holidays, 45' easy pace (90W, mostly Z2/some Z3, HR 122 avg/131 peak), 3' CD (54W).

Not sure I'll get in a workout next couple of days, going to a college ice hockey tournament a fair drive away, so tied up most of the 2 days. We'll see.

BigMech · December 2022

Hope that everyone had a great Christmas. Good leg workout this morning.

Stretched

40 minutes on the spin bike, average heart rate: 132
26 minutes walking on the treadmill, average heart rate: 120

52 minutes lifting weights:
Leg Press: [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]
Crunches: 30, 30, 30, 30, 30
Sumo Deadlifts: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]
Side Bends, each side: [email protected], [email protected], [email protected], [email protected], [email protected]

Stretched

I've got 4 more 45lbs plates coming for use on the leg press, so I can start building up the weight I'm using. Grow legs, grow!

Somehow I didn't hit "Post Reply" on this yesterday.

BigMech · December 2022

Got in some good cardio this morning before heading out for an early appointment

Stretched

44 minutes on the spin bike, average heart rate: 140
31 minutes walking on the treadmill, average heart rate: 130

Stretched

BigMech · December 2022

BigMech · December 2022

Great leg workout this morning, another butt kicking

Stretched

40 minutes on the spin bike, heart rate avg/max 145/164
28 minutes walking on the treadmill, heart rate avg/max 133/147

58 minutes lifting weights:
Goblet box squats: [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected]
Crunches: 30, 30, 30, 30, 30
Romanian deadlifts: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]
Kettlebell side bends, each side, 5*[email protected]
Leg Press: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected], [email protected], [email protected]

Stretched

Made good use of the new plates on the leg press and hit 2 new highs

Used a box that 3 inches lower today for the squats. What a difference as that puts me below parallel.

DSpence1973 · December 2022

Normally Mon/Wed/Fri are my full body strength training days and Cardio/core on Tue/Thur but I do the strength training in the gym at work and since Monday was a holiday my schedule is off. Today/Sat will be full body strength training.

AnnPT77 · December 2022

I did end up fitting in some shorter stationary bike workouts on Tuesday & Wednesday, despite spending well on 12 hours away from home. Tuesday, I also ended up with about a 5-mile unplanned walk, as we tried to GPS our way back to our car after the hockey tournament in an unfamiliar city (on snowy/icy sidewalks, increasingly deserted streets 😆, nearing midnight in that good-sized city's downtown). The tall buildings kept interrupting the GPS and we went around in circles for a long, long time. It was pretty hilarious, and TBH a little anxiety provoking for me (context: 2 women, both late 60s y/o, neither of us big, despite both being moderately fit).

So, 30' plus 3' CD bike both days, Tuesday 104W/126bpm average on the 30' (148 peak), Wednesday (on way less sleep) 92W/124bpm average.

Today, decided to go for longer/easier after kind of poor sleep again, so 60' plus 3' CD, with 84W/117bpm average on the one hour part.

Thinking I'll stay away from rowing or other upper body until after my osteopath appointment on 1/4 - maybe, I think? - both to see whether the hiatus/rest helps, and to get his input on what the issue may be.

BigMech · December 2022

Good workout this morning. Went lighter with higher reps, since I'm still a little sore from the past 2 days.

Stretched

40 minutes on the spin bike, heart rate avg/max 130/161
31 minutes walking on the treadmill, heart rate avg/max 120/136

49 minutes lifting weights:
Superset: Dumbbell incline press, Cable rows, Seated dumbbell overhead press
Chest: [email protected], [email protected], [email protected] [email protected], Drop set: [email protected], [email protected]
Back: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected]
Shoulders: [email protected], [email protected], [email protected], [email protected], Drop set: [email protected], [email protected]
Superset: Cable triceps press-downs, Kettlebell side swings, Dumbbell curls, Barbell shrugs, Crunches
Triceps: [email protected], [email protected], [email protected]
Kettlebell side swings, each side: [email protected], [email protected], [email protected]
Biceps: [email protected], [email protected], [email protected]
Shrugs: [email protected], [email protected], [email protected]
Crunches: 40, 40, 40, 40

Stretched

AnnPT77 · December 2022

Still stationary biking. Moved the damper setting up one notch, went for easy-ish 10k + 3' CD. Expected cadence to go down (it went up, but only a couple rpm 🤷‍♀️). Otherwise, not much difference. Average 103W on the 10k, 83 on the CD, HR avg 125bpm (about 70% HRmax), peak 143 (about 80%).

BigMech · December 2022

yirara · December 2022

Physio, to get my broken shoulder joint and associated muscles back to life. Mobility is pretty good. Strength is... well, what strength? Doing a combination of bodyweight exercises for lower body mixed with mobility and light strength movements for injured arm, like plie squats with holing onto something with injured arm at various heights, bodyweight one-legged romanian deadlifts, situps, etc.

BigMech · January 1

AnnPT77 · January 2

Decided to keep the one-step bump up in damper setting again, go for an easy-pace longer(-ish) stationary bike ride, 60' + 3' CD. On the 60' piece, 101W average (at 73rpm); overall, HR avg 128bpm (78% max), peak 144bpm (80%), more Z3 than Z2. 24,876 pseudo-meters.

So stupid much sweat, even with the overhead fan on: Drops falling on the phone (because I was playing games), getting in my eyes (despite the sweatband) . . . all despite the relatively low energy input, and a house temp in mid-60s F. SMH.

ETA: Also experimentally did 25x light kettlebell swings to see how it hit my cranky shoulder. Didn't feel too bad in the execution, we'll see how it's settled in tomorrow. I need to add some strength, of some type. Osteopath appointment on Wednesday, hoping for insight to what the issue may be.

What Was Your Work Out Today?

Replies

Categories