What Was Your Work Out Today?
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MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?
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Dead hangs, handstand wall holds, pull-ups, dips, yoga...0
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Cardio day, Early morning track work.0
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Dead hangs, handstand wall holds, pull-ups, dips, yoga...
Good job man, notice you regularly do the hangs and handstand wall holds. Do you time yourself for max hold times? I'm starting to time mine, used to do it in the past for hang holds, handstand holds against wall, wall sit, ab plank and Superman extension on glute-ham machine. Good stuff that I call my Plan B workout. Keep up the good work.
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Cardio day, Early morning track work.
Good job @wc1982, curious about your early-morning track work. I've started getting some track workout in. Ran a timed one-mile over the weekend; time was a little slower than I thought I could do so next time will be better. Like Sprint 8 workout - 8 rounds of 30 seconds sprinting near max to max effort with 90 seconds walking recovery, good stuff. Also like 400 meter repeats but I need a little more conditioning to be ready for those. I'm an 8 round guy. Keep up the good work.
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MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?
Yes, worst back injury I've had in terms of duration (not pain, lower back is much more painful). Thanks for asking. Middle back issue that is just lingering. Dull aching pain, but not the sharp stabbing pain a neck or lower back injury creates. Very frustrating, though, with just how long the rehab is taking - four months and counting! Doesn't impact life, which is great, just rowing (which I love to do!).0 -
300 in 30: Day 01
010 Miles - 31:53
3 x 10 Reps Squats
-Starting a personal goal of doing 300 miles of rides in May. Basically 10 miles for 30 of 31 days, with my birthday off.1 -
7500m today again on the rower. Focused on Watts insteads of Pace. Was around 119 Watts @ 21 SPM for the row. Finished up with 20 minutes at 122 Watts on the Assault Bike. Got a long way back to form. My "slow rows" used to be between 155 Watts and 160 Watts.1
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Kettlebell complex - (Double 20kg KB swing, clean, rack squat and overhead press) x 5 = 1 round - started new round every 3:45 - completed 5 rounds in 15:50 - average HR = 135 bpm (75 percent) maximum HR = 159 bpm (83 percent) - total 160 calories according to Garmin which seems about right.
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15 min bike/25 min elliptical
10 squats - 110 lbs
12 dumbbell curls
30 crunches
30 push ups
Repeat x3
8 squats - 110 lbs
90 sec walking lunges
30 sec jump squats
Repeat x3
30 sec each side:
Leg raises
Front circle
Back circle
Kickbacks
Streeeeetch
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Press handstand core strength work...1
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A body weight circuit with five rounds.
Push-ups (30, 25, 20, 15, and 10 reps)
Squats (20 reps each round)
Crunches (40 reps each round)
Calf raises (40 reps each round)2 -
Goblet squats
dumbbell bench press
Lat pulldown
Weighted step ups
Tricep cable pushdowns
Dumbbell curls2 -
Wednesday
30min run intervals interspersed with stretching. Yes stretching has been a big feature this week.
Zumba
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Thursday:
Insanity Pure Cardio1 -
MikePfirrman wrote: »MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?
Yes, worst back injury I've had in terms of duration (not pain, lower back is much more painful). Thanks for asking. Middle back issue that is just lingering. Dull aching pain, but not the sharp stabbing pain a neck or lower back injury creates. Very frustrating, though, with just how long the rehab is taking - four months and counting! Doesn't impact life, which is great, just rowing (which I love to do!).
Oh shame!!!! Well despite the slow pace of the recovery, I do hope that you eventually get back to doing what you love. I totally get the frustration side of things. I'm entering month 11 since I tore my achilles and am still not back to running yet
Thank God I can do the other things that I love - weight training etc albeit somethings I have to modify - but I can't wait to go out for a run again. Good luck @MikePfirrman 1 -
An hour and 20 min rowing on the water. I felt pretty good though I got pretty fatigued half way through our second to last piece. Prior to that things were feeling good. I seem to be doing a pretty good job being deliberate about coming up slowly to the catch. That said, blade work.2
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Yoga, pullups, ring dips and side lateral raises. Pavel's grease the groove of pull-ups, handstand push-ups and ring dips...1
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300 in 30: Day 02
XXXXXXXXXXXXXX
010 Miles - 31:53
010 Miles - 29:191 -
My rest day but always Zumba I
Zumba 2 -
1 mile run, pain level has gone down to 1/10
Bench, first time back in a month and struggled with getting back in to it. Pyramids up to 45kg.
30 PT full body, rebounder, press ups (normal and tricep), abs
Sports massage on legs
Circuits.2 -
MikePfirrman wrote: »MikePfirrman wrote: »Did a 7500m row today. Albeit very slow, it was my first 7500m row in nearly four months. Pace was slow, intentionally so, around 2:28, but I finished it fine and then did 15 minutes on the Assault Bike. Had to cut the workout a bit short today. Ran over with work into lunch today.
Was tempted to do 10K meters today but didn't want to push it. Strokes are slowly getting more snappy on the rower. Strength slowly coming back.
Sounds like you're coming back from an injury?
Yes, worst back injury I've had in terms of duration (not pain, lower back is much more painful). Thanks for asking. Middle back issue that is just lingering. Dull aching pain, but not the sharp stabbing pain a neck or lower back injury creates. Very frustrating, though, with just how long the rehab is taking - four months and counting! Doesn't impact life, which is great, just rowing (which I love to do!).
Oh shame!!!! Well despite the slow pace of the recovery, I do hope that you eventually get back to doing what you love. I totally get the frustration side of things. I'm entering month 11 since I tore my achilles and am still not back to running yet Thank God I can do the other things that I love - weight training etc albeit somethings I have to modify - but I can't wait to go out for a run again. Good luck @MikePfirrman
Thanks and glad you can do other things. That's critical! At least you're doing something that you can do!
50 minutes on the AD Pro (Assault Bike) today at max I could sustain. I think I ended up at around 221 Watt average. Not back up to speed yet from the move. I was at 235ish for an hour at max, so this was a bit of a wake up call. The elevation, the time off for my cross country move or the toll of working back in rowing and light lifting made this seem very hard. I'm working toward holding around a 250 Watt pace for an hour on the Assault bike, 200 Watts on the rower. Long way to go but I've got nearly two years to get there.0 -
First time back at spin class since - yikes - Feb 19? Went early, so 65 minutes, but majorly lowballed cadence and resistance every interval. Knees seem to have held up OK-ish after, so far - just minor tweakies.
Really, really want to be back in my regular routine . . . this may be the longest full activity break I've had since . . . I dunno . . . 2003? Even after gallbladder surgery, I was walking . . . nut knees vs. gallbladder: bleeaugh. Feel so cranky. Stuff I can do just hasn't cut it mood-wise.An hour and 20 min rowing on the water. I felt pretty good though I got pretty fatigued half way through our second to last piece. Prior to that things were feeling good. I seem to be doing a pretty good job being deliberate about coming up slowly to the catch. That said, blade work.
Blade work. Blade work. Always the bleepin' blade work. (Ugh to my "waterfall" release.)
Good job with the slide improvements though . . . last quarter hardest, IMO.
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I did 30 min full body weights ( weighted squats, over head press, chest press, triceps kick backs, bicep curls, etc.) and then did an easy mile and a half job afterwards. Been down and out for the last 3 weeks due to being very sick, so glad to get back to it.2
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Biking around Chicago traffic for an hour. And probably another hour later when I head home1
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Single-arm kettlebell snatch with 20kg KB - R x 5 plus L x 5 equals one round every 0:55 - completed 20 rounds in 17:55 - average HR = 153 bpm (85 percent) maximum HR = 165 bpm (92 percent) - total 226 calories.
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I did a circuit of dumbbell swings—> squats—>shoulder presses—> rows —>pushups. Start with 2 reps through each exercise in the circuit, work up to 9 reps each and then repeat the 9 rep circuit and work my way back down to 2 reps. Fun!1
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Great job @rnjh00.0
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Friday is rest day for me.0
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Only lunchtime but my Friday leg day is done.
Started with a stair workout with my PT, she's definitely starting to ramp the pressure back up, I mean she's had to take it fairly easy on me for a month, is it any wonder she's bored with that.
Then did a 2 mile trail run, not quite ready to take on 3 miles, but wanted to see how far I could run and didnt want the pressure of trying to run faster, so just had a fun run along the river taking in the views.
Then I hit the gym for the first time in a month and the squat rack for the first time in what feels like forever.
Did pyramids, starting with the bar and going up in 2.5kg increments. Felt pretty good up to the 2@40kg but the 1@42.5kg felt hard. With my 1 rep pr being 75kg I've got a way to go but it's a starting point.
Then did a few easy accessories,
3x10@8kg straight leg kettlebell deadlifts (far too easy)
3x20@8kg kettlebell swings (again too easy)
3x10@20kg calf raises (just about right)
Legs were starting to get tired so cooled down 1500m on rower followed by a 15min stretch.
5 days post marathon and almost back to normal1
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