What Was Your Work Out Today?
Replies
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bigdaddylovesbabymomma wrote: »Leg Day:
*100 fast reps of 45* leg presses to engorge the legs/glutes with blood
*100 fast rep squats with 45s on smith machine
*100 fast reps dead lifts with 45s on smith machine
*100 fast reps 45* leg press narrow stance with 45s
*100 fast rep hip flexion
*100 fast rep seated calf raises with 45 dumbells ea
* rep to failure 45* leg press
* 15 min eliptical trainer
* 30 min aqua jet bed to work put the buildup of lactic acid in large muscle groups.
* Tears as I sit on the toilet as I post this, lmao
But seriously, I am seeing bigger gains in girth going lighter/more reps and perfect form than when I was lifting heavy. Proof for me is how long the muscles stay engorged with blood. Work on my legs every third day so they get plenty of recovery time. I aproach the other body parts the same way. Got my wife doing the same thing and her gains are phenomenal. You can see so much definition/separation/ vascular definition in her legs. She is attacking her arms and back the same way.
My legs are getting huge. All I do is rowing and low weight work. I have a bit of a bad back, so that's actually all I can do. Today's workout is going to be 500m rowing intervals X 12. 500m is roughly 50 reps, like doing deadlifts with 80 lbs or so. So I'll be going 600 of those.
What you'll find is that strength stamina is a whole lot different than max strength.
Think in terms of that 50,000 lb "challenge" that weightlifters were talking about a year or so ago. The idea was to lift 50K lbs in an hour with one body part. It was a huge badge of honor for lifters to do that. I'll do that in 24 minutes today on the rowing machine! Grant it, not all one body part, but mostly with legs. Quads will be jelly when I'm done.
I do think, though, if strictly mass is your goal, you do have to do some heavy work and mix it up. That's personally not my goal, though.0 -
7/1/2019 - late morning at park -
Superset of the following every 2:00 for 20 rounds -
#1 - alternating pull-ups and chin-ups x 5 (pull-ups odd-numbered rounds and chin-ups even-numbered rounds) plus
#2 - slow run/jog 1:00 with bonus of single 24kg KB overhead press R x 2 and L x 2 for rounds 3,6,9,12,15 and 18 and bonus 0:30 running strides for rounds 4,8,12,16 and 20.
12th round was toughest because I had double bonus.
Total of 100 pull-ups and chin-ups, 24 overhead press reps and 1.94 miles in 39:49.
Did an extra 3 pull-ups at end to make up for weaker 5th rep pull-ups during later rounds. This was a darn good workout that I’ll do again.
Might walk later.1 -
Monday fun
30min PT trx including single leg squats and single arm press. Plus 40 burpees for negativity
5/3/1 cycle 2 week 2, squats and shoulder press, finally starting to get some halfway decent weight on the bar for squats. Only did minimal accessories (3x10) as had barbell to look forward to.
1 mile run, bit of hill work, 150ft of hills in fact, needless to say it was not fast.
Tabata 30min class with lots more burpees
Barbell - legs were feeling yesterday's trail run.0 -
24 minute W/U on the Assault Bike, then 500m intervals on the rower X 12/one minute recoveries. This is the runner equivalent of doing 400m runs at 90%. Someone recently said about a 2K row (and this would apply to this workout as well), "for the first half, you think you're going to die. For the last half, you hope you do".
Pretty accurate about how this feels.
Technically, you're supposed to be able to go quicker, but when you look at my HR, I was progressively working harder each interval, so I'll have to be happy with that. First time I've done that workout in around 8 or 9 months, so that was to be expected. Way off my training paces.
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@MikePfirrman that’s one tough workout you did. Can identify with the feeling from 400 meters intervals workout. And, the rising HR is familiar.
Tough stuff, great job!1 -
About 45 minutes on my excercise bike deak, but it's so light effort I log 20.
20 minute walk in the park.
50 minute kettlebell class. I was stronger than the three men that were there, which surprised me!2 -
pierinifitness wrote: »@MikePfirrman that’s one tough workout you did. Can identify with the feeling from 400 meters intervals workout. And, the rising HR is familiar.
Tough stuff, great job!
Thanks Pier. Rowing is actually very similar to heavy KB work, another one of my favorites. Gets your HR up to max very quickly and keeps it there. Plus the weight aspect to it too. Both are cardio and strength at the same time with quick lactic acid build ups.0 -
5km trail walk0
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I feel like "quick" is an understatement with regards to lactate acid build up depending on how intensely you're rowingMikePfirrman wrote: »pierinifitness wrote: »@MikePfirrman that’s one tough workout you did. Can identify with the feeling from 400 meters intervals workout. And, the rising HR is familiar.
Tough stuff, great job!
Thanks Pier. Rowing is actually very similar to heavy KB work, another one of my favorites. Gets your HR up to max very quickly and keeps it there. Plus the weight aspect to it too. Both are cardio and strength at the same time with quick lactic acid build ups.
I also will never forget the best 1min power test that we did once last winter. The amount of heavy breathing and coughing...lol.1 -
Yesterday: 45 minute scuba dive. It was shallow, but I only used 50 bar, which is pretty good for a zero vis dive. 17 c water temperature, which is fine in a drysuit.
I went bouldering in the evening, which went badly. I did not have much energy.
Today: 15,000 steps.
Then 9k on the rowing machine, slow session in just under 45 minutes.
I have worked out for 8 days in a row. I am climbing again tomorrow, so Wednesday will be my rest day.1 -
2 mile walk with the kids today and then 40 minutes of yoga.1
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6 mile run with lots of hills2
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staticsplit wrote: »I ran my first ever sub 30 minute 5k despite the heat (ok, Scottish levels of heat). Also walked a fair bit. 16k steps in all.
This is a big deal - way to go!0 -
7 min AMRAP
200 meter run
8 deadlifes, 185 lbs
(3 rounds + 100m run)
then
2 minute rest
then
repeat same 7 min AMRAP
(3 rounds)
then
2 min rest
then
repeat same 7 min AMRAP
(3 rounds)
Total: 9 rounds + 100m run
1 -
11 mile bike ride today.0
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My legs were too sore for leg day so opted for abs day + 30mins cardio of battle ropes, spinning and treadmill.2
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0702
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 3 (15)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 12/30
16-14-12-10-10 (62)
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
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10 pound kettle bell swings squats 5X 10.
50 pound cable pulldown 10 X 10.
25 minute brisk walk/jog about 3mph.2 -
GuessimGryffindor wrote: »10 pound kettle bell swings squats 5X 10.
50 pound cable pulldown 10 X 10.
25 minute brisk walk/jog about 3mph.
Good job swinging them bells around.
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Bad row was bad. It was my first time bowing a quad and the quad I was in had really terrible steering. We could only steer to starboard for the first half and then my coach made some on the water adjustments. Then coming back we hit another quad (thankfully it was one of our club's and not the juniors - I would have felt that much more bad than I do now), not hard but it was more than clashing oars (barely more), and as we were taking the boat out of the water two of the four of us had trouble getting it up over heads and as a result my glasses fell and are now living at the bottom of the river (two of the people have a sheer lack of upper body strength and I think said two are in their 70s? plus it's an especially heavy quad).
Thankfully I had my prescription sunglasses with me so I safely drove myself to the optometrist's office to get new glasses (they'll be here in a week or two - probably a week and a half) and now I'm eating breakfast because taking myself out to breakfast is the only logical kind thing I can think of to do right now with regards to any sort of self care. Thank god I have therapy in 3 and a half hours.3 -
@ Aokoye - sounded like you got two workouts. Rowing and dealing with the boat! Wow, sorry about your glasses!
One hour today. The HRM has been useful and confirmed what I've suspected all along. I tend to work harder on the rower than the Assault Bike. Was going to try to do an hour HR capped workout on the rower. I like to keep my recovery days around 130 to 135 BPM (roughly equates to around 65% to 70% of HRR). I stopped the row at 45 minutes because I was drifting into the mid 140s. Finished with 15 minutes on the Assault Bike at around 130 BPM, back around my target. Didn't even look at meters on the rower, totally concerned with only HR. 2:28 pace @ 45 minutes, whatever that is (the meters store on my rower and ErgData, the app I use, though I didn't have it open today, only the HR app was open on my phone). So roughly 9K meters I would guess.1 -
Today I went bouldering for 75 minutes. It was a very good session - I went up a lot of stuff that had eluded me before. (These were mainly 6a or 6a+ with Font grading.)
They are rebuilding the competition room, so some of my projects have vanished.2 -
Tuesday is my crazy day.
30min stair workout in PT, she had me wearing the weighted vest running up and down the stairs until she was satisfied my hr was high enough.
3.1 mile progressive run, 6min easy, 6min tempo, 6min threshold, cool down to 3.1
45min zumba
45min insanity (urgh so hard)
50min boxercise- partnered up with the slave driver2 -
5k run in the park.
25 minutes on my bike desk.2 -
Same-y same-itude: Monday the 7k-ish row in the double, Tuesday spin class.
@aokoye: S**k-y s**kitude s**ks. Better next time. Don't let the bowing thing scare you: It happens.
@MikePfirrman: Nice to see you building back so beautifully! Gives me hope for no-dead-ends after setbacks.1 -
Same-y same-itude: Monday the 7k-ish row in the double, Tuesday spin class.
@aokoye: S**k-y s**kitude s**ks. Better next time. Don't let the bowing thing scare you: It happens.
@MikePfirrman: Nice to see you building back so beautifully! Gives me hope for no-dead-ends after setbacks.
Thanks Ann. Needless to say, I ordered those floating lanyard things for my glasses and I managed to find a spare pair of glasses from four or five years ago. Thanks to the logistics of Amazon, the lanyards should get here tomorrow so I'll have them for my Thursday row.
I also emailed the main sculling coach about setting up a private sculling lesson (with me in a single) because, as one of my friends has said, "Adam doesn't really run away from his rowing anxiety, he cuddles right up next to it" 1 -
MikePfirrman wrote: »@ Aokoye - sounded like you got two workouts. Rowing and dealing with the boat! Wow, sorry about your glasses!
One hour today. The HRM has been useful and confirmed what I've suspected all along. I tend to work harder on the rower than the Assault Bike. Was going to try to do an hour HR capped workout on the rower. I like to keep my recovery days around 130 to 135 BPM (roughly equates to around 65% to 70% of HRR). I stopped the row at 45 minutes because I was drifting into the mid 140s. Finished with 15 minutes on the Assault Bike at around 130 BPM, back around my target. Didn't even look at meters on the rower, totally concerned with only HR. 2:28 pace @ 45 minutes, whatever that is (the meters store on my rower and ErgData, the app I use, though I didn't have it open today, only the HR app was open on my phone). So roughly 9K meters I would guess.
Yeah, today was definitely a mental workout with regards to rowing. I ended up text messaging one of my friends who is an experienced rower, one of our better coxes, and is now coaching for us as well which was helpful in terms of getting out of my own head.
Well done on the erging as of late too! It's been nice reading about your comeback.2 -
7/2/2019 - late afternoon at park -
Run 5:40 walk 0:20 for 5.0 miles in 50:52. Planned on doing some more strides but passed.1 -
Monday - 1 mile walk at lunch, evening pool workout with pool walking, swimming, and water aerobics
Tuesday - 30 minute walk at lunch ~1.6 miles2
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