What Was Your Work Out Today?

60 minute Krav Maga class. Got to experience trying to fight off multiple attackers tonight, very fun!

Started version 2 of A Workout Routine Beginner, but just dumbbells.

Goblet squats
Dumbbell bench press
Seated rows
Tricep pushdowns
Calf raises

It may not be considered a traditional work out, but I just spent a 12 hour night shift working in a busy NICU. I walked about 6000 steps, gave my upper arms a good work out pushing humidicribs around reorganizing babies to make room for a couple of very sick admissions. I never use the lift so my legs got a good workout from using the stairs. This was done while doing the fasting part of a 16/8 intermittent fast. I am home now and feeling pretty good, if tired. Not a bad workout for my rest day!!!

dmcnur wrote: »

It may not be considered a traditional work out, but I just spent a 12 hour night shift working in a busy NICU. I walked about 6000 steps, gave my upper arms a good work out pushing humidicribs around reorganizing babies to make room for a couple of very sick admissions. I never use the lift so my legs got a good workout from using the stairs. This was done while doing the fasting part of a 16/8 intermittent fast. I am home now and feeling pretty good, if tired. Not a bad workout for my rest day!!!

Wishing I could click buttons multiple times on this one

Ran 5 km

I love my workouts, but they're not much of a text-spectator activity, gotta say.

I rowed about 7K in a double again today, getting back to the dock just as the rain was starting (2 hours earlier than forecast, goshdangit). It's fuzzy baby goose season on the river, which is always nice. Ducks will be next. We're not pushing super hard, just doing steady state so far, between my rehabbing knees, and Jeanie's plateau fracture (!). I like to run the ski team's buoy course, if they're not using it: Good steering practice (I'm bow - I steer, going backwards of course). There's also some boat-carrying, every time we do this, our double, plus helping with a rec single this time.

I didn't report my two spin classes earlier in the week - ho-hum unless you're me - let alone the unintentional rest days when the weather refused to be minimally adequate for rowing. Jeez. It's Spring . . . almost Summer. I refuse to use my rowing machine, dadgummit: Not the same!

4 x15 incline press
4 x12 flat press
4 x12 decline press
6 x10 cable crossover
6 x 10 skull crusher
8 x 15 laterial raises

An hour and and a half in a double for the first time ever. Most of the time we rowed one at a time while the other was setting the boat, but I'd say the last third of the time we rowed together. Both of us came out dry, our coach deemed it a very successful outing (it was the other person's first time as well - we're doing learn to scull together), and we got a lot of high fives.

I might get on the bike for half an hour because let's be honest, today was all about staying upright and getting strokes in.

AnnPT77 wrote: »

aokoye wrote: »

An hour and and a half in a double for the first time ever. Most of the time we rowed one at a time while the other was setting the boat, but I'd say the last third of the time we rowed together. Both of us came out dry, our coach deemed it a very successful outing (it was the other person's first time as well - we're doing learn to scull together), and we got a lot of high fives.

I might get on the bike for half an hour because let's be honest, today was all about staying upright and getting strokes in.

That's just great: Nice work! (I thought you'd do well at this: Pretty manageable if you've sweep rowed competently before; it's easier to set a boat when each person has two oars, vs. one.)

Thanks! I honestly really like it so far. I think I like it more than sweep, but time will tell. I definitely got a little anxious when the water wasn't especially flat, but that's no surprise. A double is the smallest boat I've been in so far. It's a safe assumption that I'll get more comfortable the more I row in one, with the goal to eventually be able to competently and confidently row in a single. Also next year the person I was rowing with and I could potentially scull in regionals in our actual age group. It'll probably be one of the only times we'll be able to row in the A category. Actually, we could probably compete in a men's 4x in that category too assuming people are in town. For the non-rowers, masters rowing is grouped by age category, from AA to J. In regattas that don't have separate competitions for each age group, there are handicaps based on the average age of the crew. Additionally, a 4x is a coxless quad - so a boat in which there four people rowing, all of whom have two oars each and no cox to do the steering and make various calls.

It's also amazing how much more I can feel the drive in a double. I can really tell when I'm really pushing with the legs. I definitely had more fun in the quad on Wednesday, but that was by virtue of me feeling more confident. That said, today was a great confidence builder but it was still very fun. I've never laughed so much in a shell. Also pause drills when there are just two people rowing? So effective! For the non-rowers, pause drills are drills that involve pausing at various points in the stroke during various parts of the recovery - so the time when the blade of the oar isn't in the water. They're very helpful for timing, but also for various other things.

Sunday pt 2

Last workout of my bootcamp week
Cardio blast
1000m run/250m row
800m run/500m row
500m run/750m row
300m run/1000m row

Completed in 33:28 1min49 faster than last time I did it.

Finished off with 5/3/1 cycle 1 week 1 shoulder press, felt very light after the pyramids I've been doing but am hoping to progress quite quickly

Today my Gaelic hurling club played it's first proper match since St. Patrick's Day weekend. I wore my GPS and ended up running 2.85 miles.

Work out below, I currently weigh a horrible 134kg at 6ft and 39 years old with 3 kids! So the goal is to look good and strong, be able to run around with the kids, so looking to be between 85-95kg.

Working to 1800 calories but trying to grow muscle even though on a huge deficit by eating clean, no alcohol and plenty of quality protein. Today was my 8th session since getting back into fitness, I am experienced at weight training and physical activity (I played Rugby at uni). Will be moving to a PHUL training routine next week.

I always either aim to increase weight or volume every training session and will always include one or more of the 4 core lifts; squat, bench press, deadlift, and standing shoulder press.

Sunday, 26 May 90 mins

Deadlift (Barbell)
Set 1: 50 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 10
Set 4: 90 kg × 6
Set 5: 100 kg × 5
Set 6: 110 kg × 2

Lat Pulldown (Cable)
Set 1: 50 kg × 10
Set 2: 55 kg × 8
Set 3: 30 kg × 17
Set 4: 55 kg × 8
Set 5: 65 kg × 3

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 10
Set 3: 10 kg × 5
Set 4: 8 kg × 10
Set 5: 12 kg × 3

Bent Over Row - Underhand (Barbell)
Set 1: 40 kg × 13
Set 2: 50 kg × 10
Set 3: 60 kg × 9
Set 4: 70 kg × 6
Set 5: 80 kg × 3

Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 20
Set 2: 20 kg × 15
Set 3: 25 kg × 10
Set 4: 30 kg × 5
Set 5: 35 kg × 4
Set 6: 40 kg × 1

Face Pull (Cable)
Set 1: 20 kg × 15
Set 2: 22.5 kg × 12
Set 3: 25 kg × 12
Set 4: 27.5 kg × 12
Set 5: 30 kg × 12
Set 6: 40 kg × 8