What Was Your Work Out Today?
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48 min of rowing plus connected slides in pairs. Cue 29 minutes of frustration and 19 min of "oh ok well this is going shockingly well". The first round of frustration was, I think, primarily an issue of how far apart the slides were (we didn't set it up well), the second round was not.1
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Bis Tris Traps and Calves
Barbell curls
Concentration curls
Pinwheel curls
Reverse curls
VBar pushdowns
OH rope extensions
Standing calf raises
Shrugs0 -
50 burpee's in one go
7 sets of-
4 wide grip pushups
4 regular pushups
10 shoulder taps
10 climber taps
2 min walking rest between sets0 -
4 easy climbs with my boys, then GMB Elements week2/day5, then cardio day (still resting those forearms!). 20 minutes elliptical, 30 min arc trainer, 10 min stairs.0
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3km walk on treadmill
Planks and v-sit russian twists0 -
Squats, chest and back, jump rope about 50 mins in my lunch break, and about to head out now to the Y for an hour and a half of water polo scrimmage.1
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Nothing else is working this week, so nothing today.0
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Today I did 30 minutes on the treadmill (on an incline)
Then I did the 30 minute circuit at planet fitness. This is my first week back in the gym so I’m not sure what kind of routine I will end up doing.
Current weight 224.6
Goal weight 200 (first goal weight)0 -
10 miles / 31:28 / 318 calories
Meant to do 20 tonight, but I am more sore and in need of a second rest day than I realized. Had that “something is gonna pull” feeling a bit too much.1 -
Lower body. Four day upper/lower hypertrophy program.
Stiff leg deadlifts
Rear lunges
Hip thrusts
Split squats
Calf raises
Abs
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CentaurusSoter wrote: »10 miles / 31:28 / 318 calories
Meant to do 20 tonight, but I am more sore and in need of a second rest day than I realized. Had that “something is gonna pull” feeling a bit too much.
Just an observation - take it or leave it. Some of your rest days haven't really been seemingly like rest days, especially given how new you are to this sort of exercise (though I could be wrong on that point). I know recently at least once, if not a few times you've said something about riding X number of minutes on a rest day. This could be your body telling you to take a day or two off the bike entirely.1 -
No weights today, ran 3.1 miles and the last mile I ran it in 7 minutes 59 seconds, my fastest mile yet. I could hear the wind howling through the music in my headphones at one point.2
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3.1mile run to
1hr bootcamp
Resting now ahead of tomorrow's 15 miles
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1 hour and half of playing just dance 2019. Really great and fun workout0
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Curled this morning. So sweeping and rock throwing2
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60 min body pump class followed by 50 minutes spinning.0
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CentaurusSoter wrote: »10 miles / 31:28 / 318 calories
Meant to do 20 tonight, but I am more sore and in need of a second rest day than I realized. Had that “something is gonna pull” feeling a bit too much.
Just an observation - take it or leave it. Some of your rest days haven't really been seemingly like rest days, especially given how new you are to this sort of exercise (though I could be wrong on that point). I know recently at least once, if not a few times you've said something about riding X number of minutes on a rest day. This could be your body telling you to take a day or two off the bike entirely.
I went through the past 3+ months of my posts and only a few times have I really spoken about that. The other day I had already had a rest day and found that I needed a second.
This was more me being sore from a good workout, not in need of a rest day. Anyone working out can get sore throughout the week. Not wanting to workout was from being lazy.CentaurusSoter wrote: »30:20 and 10 miles. Didn’t plan to workout at all today. I certainly didn’t want to. I was super sore already.CentaurusSoter wrote: »No workout yesterday, had to have a day off as 5 days riding in a row was enough that my body needed a day off.
burned 475 calories doing 33 minutes of Bicycling, >20 mph, racing (cycling, biking, bike riding)
33:55, 20km/12.43 miles , 475 calories.
Again, started at 25(max), stayed there until the end.
I had a night off, and came back without issue.CentaurusSoter wrote: »15 miles / 46:27 / 485 calories
Had to take it slow after my knee issue last night.
Had a flair up the previous night from an old injury where I was side swiped by a truck while chasing down some thieves. Took that night off and then was cautious the next night. I only biked because I felt fine that evening and had been careful about it the entire day.
Ended my ride early that night. Again, listening to my body. Felt fine to do a slower ride the next night.CentaurusSoter wrote: »13 miles / 38:17 / 457 calories
That same off feeling near the glute. Called it for the night. Not gonna push and tear. I was riding at 25 (max) and doing 60-80 rpm. That’s pushing hard.
I was at the end of my day, listening to how my body was feeling, and did a ride. That was after 2 days of riding. Not really that uncommon for short rides.CentaurusSoter wrote: »10.1 miles / 28:42 / 370 calories
Not bad for my rest day.
2,940.8 miles left this year.CentaurusSoter wrote: »10 miles / 31:33 / 308 calories
Biking tonight wasn’t on the plan.. tomorrow is a rest day for sure.
Took a rest day as well. I hadn't planned to ride that night. I did because I was feeling great.CentaurusSoter wrote: »10 miles / 31:28 / 318 calories
Meant to do 20 tonight, but I am more sore and in need of a second rest day than I realized. Had that “something is gonna pull” feeling a bit too much.
Cut my ride short and planned a rest day after. Again, I am reacting to how I feel and moderating from there.
So far this year I have kept track of each ride. Usually I do 3 days in a row max. I had a really good stretch of 4, but then took a rest. Out of these many months of riding, 2 posts meet the criticism. Both said I was going to take a night off as well.
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
01/Jan/2019: 0,000.0 Miles Covered - 2,974.0 Miles to go
02/Jan/2019: 0,011.4 Miles Covered - 2,962.6 Miles to go
03/Jan/2019: 0,011.7 Miles Covered - 2,950.9 Miles to go
04/Jan/2019: 0,010.1 Miles Covered - 2,940.8 Miles to go
05/Jan/2019: 0,010.0 Miles Covered - 2,930.8 Miles to go
06/Jan/2019: 0,000.0 Miles Covered - 2,930.8 Miles to go
07/Jan/2019: 0,010.0 Miles Covered - 2,920.8 Miles to go
08/Jan/2019: 0,010.0 Miles Covered - 2,910.8 Miles to go
09/Jan/2019: 0,010.8 Miles Covered - 2,900.0 Miles to go
10/Jan/2019: 0,000.0 Miles Covered - 2,900.0 Miles to go
11/Jan/2019: 0,010.0 Miles Covered - 2,890.0 Miles to go
12/Jan/2019: 0,000.0 Miles Covered - 2,890.0 Miles to go
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
These rides have been lower intensity and resistance. 7 occurrences in nearing 4 months of biking isn't bad. When something feels off, I stop, assess, and take time if i need it. I also don't post here on off nights as it would be without purpose. A 4 day in a row workout session is the outlier. 2-3 days in a row is the norm. Rest days are also the norm.. but again, I don't post here when I'm in a rest day. So, considering I didn't workout for a few days, I started NYD not working out. So -/4/-/3/-/1/- That's 8 days riding out of 12 days. Seems more than reasonable for light intensity rides that aren't long.
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I didn't expect you to post a play by play of your rides this month nor your various rest days. I was just going off of what I remembered. I didn't pretend to have remembered all of your posts - not in the least. I'm also willing to be wrong given that I don't keep an eagle eye on your (or anyone else's) posts. I also wouldn't expect you to post about your rest days in general unless there's something out of the ordinary going on.CentaurusSoter wrote: »
These rides have been lower intensity and resistance. 7 occurrences in nearing 4 months of biking isn't bad. When something feels off, I stop, assess, and take time if i need it. I also don't post here on off nights as it would be without purpose. A 4 day in a row workout session is the outlier. 2-3 days in a row is the norm. Rest days are also the norm.. but again, I don't post here when I'm in a rest day. So, considering I didn't workout for a few days, I started NYD not working out. So -/4/-/3/-/1/- That's 8 days riding out of 12 days. Seems more than reasonable for light intensity rides that aren't long.
Also I should note, my post wasn't a criticism (as you termed it) at all, it was an observation with a suggestion attached (that I said upfront to take of leave). I will say, if the "something doesn't feel right" continues and is more fatigue than potential orthopedic issues, you might want to think about spacing your rest days different. Ie biking Monday/Wednesday/Friday/Saturday instead of three days in a row. You'd get the same amount of training stress but you'd have more time to recover in between.
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Today was rowing on the water - I'm finally finally waking up before 5am without my alarm.
I had a lot of issues with regards to squaring my blade early enough and just staying in time in general. I was fine working by 4s and 6s, but once we got to whole boat work, I was having issues. I suspect at least some of it had to do the fact that it was my first time out on the water in two weeks and my being a novice meaning a quicker rate of skill attrition. As one of the advanced rowers who was in my boat said when I talked to him afterword, "you don't do a lot of squaring on an erg"
Again with these non-buoyant ergs...
I think today was also the farthest I've rowed which was cool and I was a lot less anxious than usual which was great. I'm glad we've been doing work on the erg on Wednesdays evenings at high stroke rates because we were at a 28 a for probably 6 or 8 minutes total (in 2 minute spurts) on our way back to the dock. At one point we went from a 24 or 26 down to an 18....that was an interesting experience.1 -
Dumbbell bench press 4 sets 8 reps
Seated cable row 4 sets 8 reps
Incline dumbbell press 2 sets 10 reps, 1 set 8 reps
Pulldown 3 sets 10 reps
Dumbbell curl 3 sets 10 reps
Cable tricep pushdown 3 sets 10 reps0 -
Leg extensions 100x (warmup)
Single leg hamstring curls 3x20/side
Leg press 6x10
Calf raises 6x20
Smith machine deadlifts 6x10
Smith machine stationary lunges 3x10
Hack squats 3x10
Single leg deadlifts 3x10/side
Hip adductor 100x
Hip abductor 100x
20 min run @ 6.0 mph
Ready for a nap now 😴💯0 -
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:3
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TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.0 -
TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!0 -
TavistockToad wrote: »TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.1 -
TavistockToad wrote: »TavistockToad wrote: »Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.
Impressive, my minimum for RED January is 1 mile, but then I usually only run 3-4 x a week0 -
15 mile easy marathon training run today. Not sure that anyone would really say that 15miles is easy. Was mostly in to the wind, and a little slower than usual.2
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Shoveling snow for 2 hours.4
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Pure Reform-- 50 min0
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