What Was Your Work Out Today?
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Kettle bell swings for cardio and shoulder day1
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Lifting and carrying heavy boxes for an hour! Later today I plan to do some cardio on the stairclimber. We’ll see.1
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Bench Press Warm up
5 x 20.0 kg (44lb) x 3
Bench Press Main
5 x 25.0 kg (55lb) x 2
7 x 30.0 kg (66lb)
Bench Press Boring but BIG sets
10 x 22.5 kg (49lb) x 5
Close grip bench press
10 x 20.0 kg (44lb) x 5
Crosstrainer x 10 mins
where were you 6 months ago? lol, i just now discovered the joys of warm up sets, wish i had sooner!
today, using dumbbells and pulley machine;
military press warmups
military press (2x10, 1x9...couldn't get that last freaking rep in)
deadlift warmups
deadlifts (3x8)
lat pulldown warmups
lat pulldowns (3x10)
about an hour on the dreadmill at a brisk pace (4.5)
i really really struggle with military presses. i used to do them last but had to move them to first, i was dead by the end of them.
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Another Monday, another 6.9k rowing a double, this time with a guy who just finished the learn-to-row class last week. He's doing much better than average IMO, and is remarkably coachable, more than most of the new rowers . . . and much more than I was in my earliest season(s) of rowing, since I had roughly no kinesthetic sense at all at the time.
(Even that can improve at age 40+; these days I can almost feel things, not just abstractly form and test theories about them. 
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5 miles running 5 miles biking1
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weight machines: 5 sets of 12-10 reps of leg press progression of 155 lb to 185 lbs; had to drop to lower starting point as out of town for a week), hip adduction and abduction (60 lbs to 80), and deadlift with smith machine; trying to establish weight to load - started with 40 lbs in addition to bar, and back squat on smith machine; also 40 pounds.
Cardio: 45 minutes spin class (seems to help stretch out quads :-)1 -
12 x 500m/1 minute rest on the rower again. 10 minutes W/U on the AirDyne Pro (air bike/assault style bike) before that.
Improved a lot from last week. Still not a great idea to "fly and die". Very painful. Should have used my time from last week as a "benchmark" for the first four/five reps and then gradually tried to speed up from there. Instead, I like punishment! Pretty much fell off a cliff at rep 10. Still almost a 2 second improvement on average from last week. That's a big jump.
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Get moving Monday (as named by my trainer)
30min PT, squats, star jumps (not jacks), press ups, bench crunch and burpees, plus some suicides and sprints. Definitely not easing me in for the week.
Short recovery run - 15min easy pace and cool down to 1.5miles.
5/3/1 cycle 2 week 3 squats and shoulder press. Didn't do any accessory work as had barbell in the evening. Was nice to finally get back to 40kg for squats.
Tabata - 30min, sweaty with a full round of burpees
Barbell - did this outside tonight so nice and cool. Nearly got all the way through the shoulder track tonight so it might be time to up the weight when I start my new lifting cycle.1 -
13 mile bike ride today1
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7/8/2019 - at park early afternoon - don’t work on Monday so doubled up my workouts getting ready for a 6-mile fun run the end of this month.
#1 - superset alternating pull-ups and chin-ups x 5 plus double 24kg KB farmers carry for 0:45 every 2:00 for 10 rounds- last carry was 1:00 rather than 0:45 - completed 10 rounds in 19:32.
#2 - Double 24kg KB overhead press every 2:00 for 10 rounds completed in 18:26. Rounds 3, 7 and 10 were 3 reps and other rounds were 2 reps. Pair of 24kg KB for overhead press = HEAVY for me.
#3 - Run 4.0 miles slow in 44:13.
#4 - Sprint 8 run workout - run fast 0:30 and run recover slow for 1:30 for 8 rounds = 1.46 miles in 16:00 - fastest mile pace was round 3 at 6:52, all rounds were 7:35 mile pace or faster except round 1 at 8:15 mile pace.
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I work out at home. I watch YouTube videos, mostly Fitness Blender. Today I did an abs/legs work out for 20 minutes, did strength training with 10 lb dumbbells for 10 minutes. Rode my bike to work, ran errands for 20 minutes.
68 1/2 yrs. old.1 -
Day 1 of LIIFT 4
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A couple of miles of walking, and a BodyBalance class. Felt goooooood after all the weekend’s hiking
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I did an outdoor 2 mile walk/run this morning with 20 minutes of bodyweight & TRX work as a warm up.
My pole fitness class is after work.5 -
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7/9
Handstand Pushup - Pavel Fighter Progression (3RM) Day 2/30
*On a Yoga Block
3-2-1-1 (7)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 2/30
10-8-6-4-4 (32)
Yoga
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
Meditate
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Yesterday, I went bouldering. I got my first v3 on Friday; I got it again this time but did not succeed on any new v3s. I fell off the wall quite a few times.2
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Hour long walk at 5:15 am to beat the heat and humidity. By the end that humidity is definitely there and you're soaking wet even at 6:15 am. Love going in the morning or right at sunset. The changes in the clouds and especially in the morning you start out and all is quiet then the birds start singing and by the end you're like alright already. Like that scene in Mary Poppins where the bird won't shut up....Lol When I got back Hubby and I did AM Yoga by Rodney Yee dvd which takes about 30 minutes to stretch out all the kinks. Then I hit the shower, "got in line" aka the commute, ran through McDonald's for breakfast (that was not the original plan) and made it to work on time. Today's my easy day. Yesterday I did all that and then when I got home from work I did not pass Go - went straight to the gym and did a killer HIIT class. P U what's that smell....Did I mention the humidity. Lol1
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7k ish in a double with me bowing. It wasn't as eventful as last Tuesday so that's good at least. I didn't hit anything, I recovered very well from the one crab that I had (yay for not letting go of the handle - amusingly I was about to call for the stroke to do a ratio shift), and realized that I'm less anxious in a single than I am bowing a quad or a double. It's because it's slower and it's just me.
That said I did an okay job docking, especially given that no one helped me figure it out and there were a random three swimmers that appeared as I was approaching the dock. There was much praise from the coach who was on the dock
Also the person in stroke was awesome. 2 -
Crazy Tuesday.
30min stair workout with personal trainer. Her new focus is getting my heart rate up, so I ran up and down those stairs far too many times
Progressive interval run
8min easy
8min tempo
8min threshold
Cool down to 2.5 miles
45minutes zumba
5/4/1 cycle 2 week 3 deadlifts plus 5x10@42.5kg sumo deadlifts
45min insanity
50min boxercise - there was an odd number again and I drew the short straw and she worked me hard, proper hard.
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Had a short 20minute game of table tennis during my lunch break and then a 90min cardio session of intense squash after work at my club. On nights when not playing squash, I visit the gym near my office during rush hour and that normally means 30min on the bike, followed by abdominal exercises and then either concentrating on arms & upper body or on the legs. Finding this is working for me and I don’t have too much traffic to worry about when going home. Also, to mix things up, I go cycling or walking sometimes at weekends and during the 6month period from April to October, I like to go occasionally go mountain walking, on camping trips, that certainly burns the calories. I need to work more on my flexibility though.1
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Lower Power Day on PHUL plus a half hour walk each way to and from the gym.1
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Steady State Indoor rowing. Still working on keeping my 80% easier and my 20% harder. The HRM has helped, but I still have a bit of work to do. My HR drifted a bit too much on this one, I think. This was meant to be an "easy" row today. First one hour row I've done in nearly 9 months, so that's a huge improvement, albeit very slow for me.
I got a useful tip from an Indoor rower buddy online. He said if your HR drifts more than 5% on a SS (Steady State) row (after warm up, mine was around 136-ish after warm up), you're likely working too hard at the onset. Lower your pace the next time. I might have to lower my pace even more on these types of rows to start. I'd like to see it not creep into the 150s at all. By my friend's tip, HR shouldn't have "drifted" (the tendency for HR, over time, during a long workout to drift up) beyond 143 or 144 max. I spent a good portion of 10 to 15 minutes at the end closing in on 150 to 153, around 10 BPM too high.
Ah, still work to do! I'm always a work in progress!
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Yesterday: EMOMs
4 min 15 box jumps; 4 min 15 KB swings; 4min 10 Burpees
2 min rest
4 rounds:
Even minutes 14 weighted squats
Odd minutes 5 tricep pushups 5 regular pushups
3 rounds:
15 V sits
Today:
80:20 Foundation run 6 45 minutes0 -
7/9/2019 - rest day, body needed it. Back at it tomorrow.1
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7/9 pm
Mobility
Animal Flow Daily 5
Core Strength Complex
Low Crow Hold - 5 x 5 @20s (100s)
Back Bridge - 5 x 5 @30s (150s)
Pancake Stretch - 5 x 5 @30s (150s)
7/10 am
Handstand Pushup - Pavel Fighter Progression (3RM) Day 3/30
*On a Yoga Block
3-2-2-1 (8)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 3/30
10-8-6-6-4 (34)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
Meditate
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Wednesday.
PT- trail hill sprints. 30min of running up and down a grass hill.
Couple of miles getting my new bike home. Havent ridden a bike since I was about 15 so this is a new adventure for me.
4.5mile easy run. Was supposed to just be 35min but I kept going.
Piyo - definitely starting to see the benefits of this class. My flexibility is really improving. You'd think being hypermobility I'd be super flexible but so many injuries though the years have taken their toll2 -
Another SS workout (steady state) -- Indoor rowing for 30, then AirDyne Bike for 30. Switched to make sure my HR stayed relatively flat for the hour. Need to have energy for tomorrow -- longer intervals -- my least favorite workout. I despise long intervals, but it's the best way to improve your anaerobic threashold.
To me, the "ideal" rowing week is 4 SS workouts (an hour to 90 minutes at the same lower intensity and pace), one day of hard/fast intervals (to improve speed and power) and the other day being a longer duration interval -- the rower version of the Fartlek. The speed ones are kind of sadistic fun. The longer ones are just agony. The seventh day is rest.
I'm at the point in my year where I have to figure out if I can compete this Winter. There are some races I'm eyeing up for January. I could play it safe and stay in AZ and go up to Tempe and feel good about myself or I could go to San Diego and get crushed in my age group. San Diego has some of the best rowers, not only in the US, but in the world in my age group (most of the guys I'm referring to do both competitive indoor and OTW rowing). Two that raced there last year were WR holders and the one other is nearly as good. One of the two WR holders runs the Navy Seals Training program -- yeah, he's that badass. Three or four sub 7 minute 2K rowers in the 55 to 60 group and the WR holder in the 60 to 65 group that did a 6:38 or so last year. That's just insane for someone over 60. My best (and I'm not even close to this now) was a 7:11, so when I'm in shape I'm not in their class. Would be a good learning experience, though.
Oh, and for extra pressure, their new club coach is a guy that was a two time Olympic Rowing Gold medalist from my home town in Ohio. He went on to coach the US Olympic Rowing Team, so he'd be watching all the races -- not a venue you want to go into not in shape. My ultimate goal, though, was to compete in World's just once. Since my Stepson's wedding put that squash on that this upcoming year, it would be a great prep for 2021 Worlds.
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Yesterday, 7/9: Another spin class.
Today, 7/10: Another 6.8K row in the double, with the new guy from this year's learn-to-row class again.
So far, I've been pretty lucky about conning someone into rowing the double with me despite my regular partners being in surgical recovery, or on trips; nice, because somehow the single just isn't as much fun to me as bigger boats (but it's way more fun than no boats at all ). 2
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