What Was Your Work Out Today?
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6/19/2019 - lunch hour at local park and pleasant 82F degrees -
#1 = double KB complex with pair of 20kg KB - (swing, clean, rack squat, overhead press) for 5 rounds - 5 reps each for rounds 1-4 except only 4 reps overhead press round 4 and 3 reps each for round 5 - completed in 11:31.
#2 = walk 2 laps around park perimeter = 2.09 miles In 37:09.
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30 min elliptical
14 alternating arm curls
14 reverse fly’s
X3
16 med ball slams
20 tricep kick backs
X3
12 chest pulls
12 front raises
X3
16x 30 sec sprint/30 sec walk
10 min walk cooldown
Foam roll0 -
dvmmcw3094 wrote: »@pierinifitness
I may have missed an earlier post, but what is no direct ab/core workouts? Abs are my weak spot and traditional exercises leave me sore but with not much to show for it.
I mean my workouts don’t include any sit-ups, crunches, v-ups, knee lifts or any other exercises generally understood as primarily ab/core exercises.
Indirectly, those muscles get worked by the other exercises I do.
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Walked dogs 25 minutes. Cardio Hit 20 minutes Free weights 30 minutes.
I am doing a six week shred, this is day 3.0 -
Add on to yesterday's (6/18) reported spin class: Miscellaneous rowing and boat-carrying while helping with learn-to-row class.
Today (6/19), 7k-ish steady state row in the AM, more learn-to-row class rowing/boat-carrying tonight.
I'm boring, but not at all bored.
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I walked my dog and fixed the first zone of the drip irrigation, 11 more zones to go. It is a hot mess.1
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Yesterday was martial arts class (floor work - I'm covered in rug burns, but it was fun). Today is (hopefully) going to be a lengthy bike ride.1
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Last night- 60 minute Krav Maga class
Today:
Warmup
Squats 2x12
DB rows 2x12
Step ups 2x12
Pushups 2x120 -
061919 - Pavel’s fighter pull-up program day 6 (off day).
Yoga and press handstand core strength drills.
062019 - Pavel’s fighter pull-up program day 7, handstand push-up GTG.
Yoga.
Arnold press, hip hugger and side lateral raise supersets...0 -
Add on to yesterday's (6/18) reported spin class: Miscellaneous rowing and boat-carrying while helping with learn-to-row class.
Today (6/19), 7k-ish steady state row in the AM, more learn-to-row class rowing/boat-carrying tonight.
I'm boring, but not at all bored.
Your stuff looks downright exciting compared to my indoor rowing and Assault Bike nearly every day!1 -
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pierinifitness wrote: »
Thx! I was pleasantly surprised this morning with how day 7 went.0 -
pierinifitness wrote: »Curious about what your workout exercises were for your Tabata workout. Very tough stuff. I've done it with burpees and rep count variance was noticeable comparing first round to eighth round.
Yeah Tabatas are no joke. When I do them, all I can do is collapse at the end expecting my heart to burst out of my chest...
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Cathy Lower Body/Upper Body Dumbbell Challenge Live.
I may not be able to move from the neck down for a few days
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Had a fairly easy (for me) day today
30min hill training pulling trainer up a hill, such fun....not
45min circuits class really hard0 -
Wanted to push a bit today. I try to push it twice a week when I'm feeling up to it. There's a belief among rowers (and runners) that you should do fast intervals and longer intervals once a week each, provided that you're doing enough "mileage" -- roughly an 80/20 split between easy and hard.
Well, I haven't pushed hard on the rower in a while. Did 2 sets of 5 minutes harder @ 28 SPM/2:03 pace (that's per 500m). After that, hopped on the Air Dyne and did 4 more 5 minute sets hard with 5 minutes of active recovery after each -- tried to keep those all over 250 Watts. Most were 260 plus.
Started the day with intervals of 20 pushups, 15 or so either weighted squats or weighted bridges, and 10 or so dumbell presses each arm along with my thoracic exercises X 5 sets.
Swimming for fun tonight.
Oh, after four years no HRM, I ordered one today. Should be fun doing HR based workouts again. I need something to keep me interested. Either I get pretty serious about racing in the Winter soon or I won't be able to race this Winter in the Indoor meets. Phoenix used to have some serious competitors for indoor in my age range, including one OTW that was a former Olympic Silver medalist. Was hoping to race him this next year (and get crushed but it would be fun).1 -
MikePfirrman wrote: »Oh, after four years no HRM, I ordered one today. Should be fun doing HR based workouts again. I need something to keep me interested. Either I get pretty serious about racing in the Winter soon or I won't be able to race this Winter in the Indoor meets. Phoenix used to have some serious competitors for indoor in my age range, including one OTW that was a former Olympic Silver medalist. Was hoping to race him this next year (and get crushed but it would be fun).
What did you buy?
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pierinifitness wrote: »MikePfirrman wrote: »Oh, after four years no HRM, I ordered one today. Should be fun doing HR based workouts again. I need something to keep me interested. Either I get pretty serious about racing in the Winter soon or I won't be able to race this Winter in the Indoor meets. Phoenix used to have some serious competitors for indoor in my age range, including one OTW that was a former Olympic Silver medalist. Was hoping to race him this next year (and get crushed but it would be fun).
What did you buy?
I went with a really cheap one that's Bluetooth -- CooSpo. Around $30 because I wanted to get my wife one too. I've bought many of them in the past and I've had trouble with every one of them after a while. The ones that work best are the old Polars that weren't Bluetooth. Since they've gone Bluetooth, no one really has figured out how to make them perfect, IMO, so I just went cheap. Though it had as good of ratings on Amazon as all the other more expensive ones.
If this one doesn't work well, I'll likely just go back "old school" and get an old wrist one that has the strap programmed to it. Those were so reliable and lasted for years. I haven't had a Bluetooth one yet last more than a month or two of heavy use.1 -
50 min elliptical
40 mountain climbers
40 squats
10 push ups
20 lunges
30 jumping jacks
20 crunches
Repeat 3x
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6/20/2019 - last day of Spring 2019 at park late afternoon 88F degrees and nice - run 5:40 walk 0:20 for 5.0 miles in 50:42.0
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Bike ride, series of walks.0
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Pilates0
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Lawn work, 160+ minutes.
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If it's Thursday, there was a spin class in the AM. If it's mid-June, there was helping with learn-to-row class in the evening.MikePfirrman wrote: »pierinifitness wrote: »MikePfirrman wrote: »Oh, after four years no HRM, I ordered one today. Should be fun doing HR based workouts again. I need something to keep me interested. Either I get pretty serious about racing in the Winter soon or I won't be able to race this Winter in the Indoor meets. Phoenix used to have some serious competitors for indoor in my age range, including one OTW that was a former Olympic Silver medalist. Was hoping to race him this next year (and get crushed but it would be fun).
What did you buy?
I went with a really cheap one that's Bluetooth -- CooSpo. Around $30 because I wanted to get my wife one too. I've bought many of them in the past and I've had trouble with every one of them after a while. The ones that work best are the old Polars that weren't Bluetooth. Since they've gone Bluetooth, no one really has figured out how to make them perfect, IMO, so I just went cheap. Though it had as good of ratings on Amazon as all the other more expensive ones.
If this one doesn't work well, I'll likely just go back "old school" and get an old wrist one that has the strap programmed to it. Those were so reliable and lasted for years. I haven't had a Bluetooth one yet last more than a month or two of heavy use.
FWIW, my Garmin Vivoactive 3 comes close enough on spm for C2 workouts (not perfect: spitball), correlated time-wise with HR, to be useful. Need the Ant+ chest belt tor sure, though. I don't do Ergdata or the like, given my low commitment to machine rowing, so can't speak to integration for serious machine rowers like yourself. Fun toy, in general; decent guide for HR-based conditioning. As in all things, YMMV. 2 -
Deadlifts and a 20 minute walk on an incline...1
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Cathy Crossfire
50 minutes of tabata and HIIT mix.2 -
Friday.
100 challenge with PT
1 mile run
100 trx rows
100 squats-
100 press ups
100 sit ups
1 mile run.
Another mile run down to the gym to warm up ready to deadlift
Final lift of the 5/3/1 deload week, deadlifts.
Plus 5x10@45kg sumo deadlifts
3x10 kettlebell single leg deadlifts
3x10 kettlebell straight leg deadlifts
Total body conditioning class, 45min
2 mile run/walk with my 5yo1 -
Another steady state 7K row on the water, in the double. And that's all for today. I think.
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30 minutes slow on the rower, slightly over 6K followed by 30 on the AirDyne Pro, very slow -- all recovery work.1
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