What Was Your Work Out Today?

Strong Lifts 5x5 workout B, plus the usual 12k steps just puttering around, staying warm. Oh, and I need to do my shoulder PT tonight. :P

Erg: 3 x 10min on/2min off keeping my HR in UT 1. This is the first time I've erged with the goal of keeping my HR in a specific zone and it was interesting (I used my HR strap). Definitely worth doing again. I'm trying out the 40 min fitness plan from the Indoor Rowing Training Guide (pdf).

I've learned that it is fairly difficult to keep my HR in UT 1 (70-80% max HR) and feel like I'm really working (though clearly I was). I basically spent my time just barely above it (I'm using my max HR from my 5k for my max HR) My split was slower than I'm used to, but I also didn't feel like I turned myself inside out which was nice. As I'm wont to do, I fell out of the habit of cycling and erging so I'm trying to get at least one of those back on track. Erging Mon/Wed/Fri is logistically convenient right now and who knows when my rowing club is going to start erging again (sometime later this month maybe).

90 minutes bouldering.

This session rocked. I got nearly all the routes I tried, including a V2/V3. The grading at this gym is way harder than any other I have been to - it would be a v4 or v,5 elsewhere.

I had a theory that I'd do 3 x 10' on the rowing machine, one before breakfast, the others in the afternoon. Yeah, no. I did the morning one, and in the evening some sets of OHP and bench, some li'l dead hangs, and a few Swiss ball roll-outs. Gonna have to do.

Forgot to report yesterday's totally routine spin class, but it did happen.

Workout Today (so far):
Day 0002 of 1531 or so.

Elliptical
0.68 miles - 7 Minutes Warmup Run

Squat - These are tough.. Hard to get my arms back farm enough without going super wide. The actual squatting part is easy enough at such light weights.
2 x 8 @ Bar + 50lbs
1 x 8 @ Bar + 90lbs

Leg Press
3 x 10 reps machine + 4(45lbs)

Stiff Legged Barbell Deadlift
3 x 10 Reps @ Bar + 90lbs

Seated Leg Curls
1 x 10 - 120lbs
1 x 10 - 140lbs
1 x 10 - 100lbs

Leg Press Calf Raises
1 x 20 @ 160lbs
1 x 20 @ 240lbs
1 x 20 @ 200lbs

Crunches:
3 x 10 Reps

Hanging Leg Raise:
3 x 10 Reps

Treadmill:
7 minutes to cool down.

One thing is for sure: I wish I had a personal trainer to teach me the basic moves/exercises. Trying to mimic a 15 second bodybuilding.com video is tricky af.

Good workout overall I think. Tomorrow is a rest day. I might go in to just hit 10,000 steps walking and do some stretches to get out of the house. Won't be working out other than that. Back to upper body on Mondag. I'm trying not to go nuts and do way too much. Hitting my sets and moving on, regardless of what pride/bravado/hubris tells me.

HIIT on the elliptical.
Ab exercises

30 minute cardio workout (day 13 of 21 Day Fix)

Didn’t make it to the gym today so did an at home
Workout (which had me working hard). Upped my weights (45 seconds to one minutes of each exercise), plank, up and down plank, jump rope, fire hydrants, high knees, etc. 30 minutes total

I did some rowing... 20 minutes or so with some hard intervals

Went for an early morning run 10K again, looking at increasing distance next week. Will be going for a walk alter just to keep the muscles moving gently as well as doing the shopping

10k in a double on very flat water and really nice weather with one of my favorite people who hadn't been able to come down to the boat club in about a month. Our newer coach was the only coach today and it was a fun row. 5k warm up then 2 and a half sets of 5x1 min on 30sec off at a 20, 22, 24, 22, 20. Our goal of "get in front so we're not worried about other boats" was mostly successful, especially when we actually talked about it (we flew past a quad at the beginning of the last set).

Thing to work on: soft hands during the recovery.

Welp that was a good "rest" day.

10 minutes warming up with streches.

Elliptical
07:00 @ 0.57 Miles

Erg'ing
10:00 @ ?? because machine wouldn't start the program.. So after 10 minutes of erg'ing, I just gave up on it.

Treadmill
65:00 @ 3.45 Miles - Almost 2 at a jog/run. I started out at a hiking incline. When it put me above 4mph and I had to start running, I was surprised. I didn't expect to run at all.. I just sort of went with it, figuring I'd quit and drop the speed in a minute. Many minutes later, never dropped my speed or intensity through the end and cool down. Was a good feeling. I forgot I am not at the state I was last year.. and have biked hard for 2,000+ miles in that time, which gives me a nice base of endurance. Wasn't out of breath at all. Probably could have been running easily for ages now... ah well. The things we learn as we try them.

Good rest day. Back to upper body Monday, Lower Tuesday, and a full break Wednesday, Upper Thursday, Lower Friday, and a full rest Sat/Sunday. Need to get my nutrition set in stone this next week. I've been reactive eating way too much.

Now, I need a good soak in some scalding water. This has reminded me that I want an outdoor hottub to decompress in. Winter goals, I think.

Good luck to everyone else!

Analog_Kid wrote: »

Enjoyed a beautiful autumn morning in western Pennsylvania by running 9 miles and walking an extra 3.
The photo below is a small sample of the scenery that greeted me.

Gorgeous photo. Thanks for sharing !

Just under 45 mile road/trail flat ride at conversational pace except for two short but very high grade hills. Good week overall.

In a push to get halfway to weight loss goal by thanksgiving. About 2 lbs to go.

Two of my cycling buddies went 80 miles yesterday. I'm both impressed and intimidated. That's solid mileage for first week of November.

I'll settle for my 45.

Shoulders (press, lat raise,upright row, shrugs) and cardio (elliptical one hour).