What Was Your Work Out Today?

fairytale_babe wrote: »

Les mills body pump this morning, as my pt is giving my shoulder drop sets tomorrow😭😬

Yup I did Body Pump today too *high five*

I'm trying to get back into exercising 5 days a week - 1 day down, 4 to go! Hoping to make it to spin class tomorrow morning.

Monday mayhem

30min session with trainer.
Warmed up with boxing then a 20min amrap, each round consisting of

10 kicks (each side)
40 punches
10 squat jumps
Hill sprint

Managed 10 rounds, had to push extra hard to finish the last round.

Shoulders and arms
Re-habbing my elbow is nearly done can do almost everything now. Just need to stick at the lighter weights for a couple more weeks and then I'm going to start ramping it up.

Cardio; managed 20min on the rower without pain, yipee. Gonna up the dampener to 6 next time and drop the time back down to 10min and work it up again.

Beachbody on demand piyo buns - leg and bum focused with burpees in the middle.

1 mile run taking in my challenge hill

45min circuits class

10 min of yoga then 25 min riding zone 2/3. Then 20 min short intervals pushing big wattage (zone 6/7) - at least for me - (240-289-340-420 watts) but very short- descending in time but increasing power intervals.

Walked 2 miles (dog plus to and from lunch) to round it out and get crap out of legs.

hobbitses333 wrote: »

MikePfirrman wrote: »

hobbitses333 wrote: »

10 mins brisk walk to and from the gym...2000 m row on 100% resistance + 1 min cool down.

Please lower the resistance!! You'll hurt your back likely if you don't. Think of the "resistance" on a rower as the water simulation. The technical term is Drag Factor. It's meant to simulate how low the boat would go in the water based on your weight. By putting it all the way up, you're telling the machine that you're a six foot, six inch tall man.

Most gyms, even the trainers don't have a clue about rowing machines. I do indoor rowing competitively and I set the machine at my gym down to the very lowest setting (it's a Matrix Machine, which are terribly hard to pull at a higher drag factor).

It's great you're rowing, just wanting to keep you from getting injured -- very easy to do at highest settings.

@MikePfirrman Thank you for the concern, I have been rowing for over a year now. You are completely right my "trainer' at the gym set me up for injury teaching me nothing of technique and both of us not realizing how much I would LOVE rowing. I experimented on my own and noticed a few differences in efficiency of power so I looked it up and learned technique through Youtube.

Rowing with a 4 count I have worked my way up to 100% over the year for progressive overload reasons. I started at 40% just trying to get to 2000m in 10 minutes or less consistently and adding to the resistance to reset that goal of training. With the odd 5000m row in there, best time 25:27 at 100 %. I went to 5000m because I just didn't want to stop and like to do it from time to time to shake things up. I stretch and am very aware of my optimal body mechanics from years of physical labor. It never occurred to me to take it down a notch...To me that sounds like a 7500 m row for the fun of it on a lower setting. Thanks for the inspiration!

Don't think of taking it down a notch. I took a few years understanding drag factor until one ex time trialer Biker explained it in very simple terms. He said basically, "who asks a biker that wins a bike race what gear they had their bike in?". Think of Drag Factor as the rower's bike gear. You can ride a bike up a 1/2 mile hill in first gear and practically stop in the process, or you make it where you can pedal more efficiently.

I sat next to a young kid last week on the rower next to me. He was much stronger than I was. I was doing a "slow" row for me (around 2:05 pace on their rowers at LA Fitness) and he was struggling at 4:20 pace (practically not moving). My strokes were long, fluid and easy. His Drag Factor was all the way up, he was pulling the chain (or rope in this case) around two feet max and his upper body was doing all the work. Choppy, inefficient and slow would describe his work. Velocity X Force = Work. Power = Work over time. Old physics equations.

If you raise the drag, you're doing more force. But if you can't pull that force as often and with the same velocity (especially over time), your speed/distance (work) is cut significantly.

Another way to think of drag factor is lets say you have to move 50,000 lbs in 2 hours. Will you move 1000 lbs 50 times? I don't think most would attempt that. But how about 100 lbs 500 times? Sounds a lot more possible. Essentially, it's the same amount of "work" broken up differently.

YouTube does have some very good info. Glad you're using some resources other than your trainer. Dark Horse Rowing has some very good tutorials. So does Concept2. There's an Australian C2 video of a female on a dock breaking down the stroke that's very informative. If you can get your hands on a Concept2 machine, their monitor is great for learning -- ErgData is a great app and even the monitor itself has power curves on it that show you if your stroke is efficient.

Superset for 20 minutes sprinter's lunges/side raises.
5 minute rest.
Superset for 15 minutes cable rows/db high pulls.
I wasn't feeling 100%, almost bailed, but felt better once I started.
Maybe dogged it just a little...

Day 1 of 21 Day Fix. Now just 20 more days to go.

Monday
2 hour's bouldering.
This was my 4th bouldering session in 5 days, so I took it easy. However, it unexpectedly went really well.

I got a load of new v2/v3 routes, including a long standing project. (On the first week attempting it, I fell off on an early foot swap. The feet are on a tiny chip, and your hands are matching on a sloper. The next week, I got the first foot swap but fell off later on on another foot swap. This week, I got it first time.)

I found a v4 where I got to the final hold, but cocked up my leg position and fell off before I could match. This was towards the end, when I was quite pumped, so I should get it next time if it's still there.

Day 2 of 21 Day Fix. Originally had a run planned as well but my legs are dead and it’s so not happening.

Shortened workout today. Toby (my dog) had his follow up with an orthopedic surgeon. I guess about as good of news as we could get. The vet (not the specialist) originally basically told us all his joints were garbage and he'd likely have to have one CCL (like an ACL in humans) surgery to make his right knee stable.

Well, good thing there are specialists. The surgeon took new X-Rays, said the old ones were useless and it's his right back hip, not knee. Going to a PT to start and try that first. He has gradually improved a bit since he seemed to hurt it. Moral of the story -- dog breed "designing" is a form of animal cruelty. But the surgeon said he's seen much worse and that his deformity on his front leg looks terrible but it's a "dysfunctional functional joint", meaning he can possibly get more life out of it than we thought originally.

Anyway, did 25 minutes on the rower today and 20 minutes on the AirBike. Fairly easy on both.