What Was Your Work Out Today?
Replies
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rest day, but I ended up doing 40 min on spin bike.3
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15 min stretching/warm-up
60 min ocean swim, a little over a mile
50 min strength training, upper body/abs/back, and PT on legs2 -
Yesterday: 45 min spin class
Today: 40 min swim this morning and hoping to do weights tonight3 -
Day 0004:
Bear with me, trying to type up my notes I entered on the fly over a 2 hour workout session.
Running
14:13 - 1.04 Miles
Benchpress - Medium Grip
3 x 8 Reps - Bar + 90lbs
Dumbell One-Arm Upright Row
1 x 20 Reps - 25lbs
Shoulder Press
3 x 15 Reps - 2(25lbs)
Bicep Curl
2 x 15 Reps - 60lbs
1 x 15 Reps - 30lbs
Tricep Press Machine
3 x 15 Reps - 100lbs
Tricep Rope Pull
1 x 15 Reps - 33lbs
Indoor Row
2 x 15 Reps - 2(25lbs)
Stationary Leg Lifts
3 x 10 Reps
Was well into muscle exhaustion and the few others I tried had me risking sloppy reps and I'm not into that. Waste of time to do a bad set. So I walked a bit and then headed on home.
Good day. Legs tomorrow.
Good luck to everyone else!2 -
30 minute lower body workout.3
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Water aerobics 1 hour, swim 20 minutes3
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morning workout Pilates ball and core, walk to and from work plus 3k run3
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Yay its monday.
Mentally been a bad place the last few days so I took it out on the gym.
Started with a 30min sprint session with my PT, and she pushed me hard.
Then took myself to the gym.
Started with 20min very high effort on the rower. Didnt look at pace, had dampener on 6 and simply pulled as hard as I could keeping good form. Average hr was 160, peaked a few times >200, garmin kept beeping that I was above my theoretical max. Yes it was high effort, I couldnt have said more than a word, and could feel my heart pounding, but it felt so good to push to my limits again. Elbow was fine too.
Then moved on to my shoulder and arm workout. Kept all weights the same as the last few weeks, but upped reps to 12. Because of my elbow I've been slowly upping the reps (by 1 a week) and adding in new exercises. Once I get the reps up to 15 then I'll up the weight a little. Added in shrugs and farmers walks today. Next week I'll add in reverse flies and then I'll be back to the routine I was doing before injury.
Finished off with a little cardio session. 1500m on the ski erg, 1000m on the rower and then on the minute every minute on the air bike to get to 200Cal for the cardio.
Circuits class in the evening, tough as per usual.3 -
8 X 500m / 1' (one minute) rest on the rower today. Spint session that has aerobic capacity work as well because such a short rest time. Averaged around 1:56.6 average. That was a 3 second improvement since end of July when I did that same workout. So, improvements are coming, but slow.
Did 20 minute AD Pro afterward at a decent but slow enough pace to recover after -- around 135 to 140 Watts.
Someone from my group put up that an Australian female Indoor rower just broke the 5K WR -- 16:54.2 -- Just absolutely ridiculous for a female. She's not in my indoor group but a lot of the women are friends with her. That's a 1:41.4 pace, just incredible. Some of the World Class women are SO strong now. I will never average 1:41 pace for a 2K, let alone a 5K!! Wow!
BTW, she started off doing indoor rowing around 2016 (edit, it was actually 2017 she won the Australian Indoor Championship and was recruited to join the national OTW team) and won the Australian championship. The Aussies are now looking for fresh talent based on their indoor rower (erg) scores. She's now on the Australian national rowing team and has won Gold several times just two and three years later. I'm sure the learning curve was a steep one but wow, what a strong woman! Her main competition is Olena Buryak, who is the current 2K Indoor Rowing WR holder (6:22.8, also formerly a Ukranian Olympic rower and in my indoor club).1 -
Weightlifting class this morning (squat, bench, deadlift) followed almost immediately by erging. 4 x 12min/3min rest. My HR averaged out to 156 which felt more or less fine. I would bring the split up when it got around 158.3
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In a few ours I will be doing a push workout.
Chest press machine - 4-8 reps, 3 sets
Tricep overhead extensions - 4-8 reps, 3 sets
Front dumbell raises - 4-8 reps, 3 sets
Dumbell flies - 4-8 reps, 3 sets
Lateral shoulder raises - 4-8 reps, 3 sets
Tricep push downs - 4-8 reps, 3 sets2 -
I went bouldering for just over 2 hours. I got two long term projects I've been working on for weeks.
My climbing has been described as making easy routes look difficult, and making difficult routes look nails hard as well. I think this session was in the same vein. I was shaking all the way up on one of the sends - the holds were awful. It was probably a success for the brute force and ignorance school of climbing.2 -
45 minute Peleton powerzone spin.
Weird intervals today at zone "3+". Zone 3 is what I would call "aerobic but intense aerobic". Zone 4 is "aerobic threshold"
..so it's the inflection point where you start producing lactate.
Anyway, the "3+" intervals were way easier than expected. Felt reasonably fresh after.
I just posted a separate rant in another thread. But sucky weigh in this am. My Monday morning weight is always the highest of the week despite higher cal deficits over the weekend. Think I know why but it's still annoying!!!0 -
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Active rest day.
Some warm-up stretches.
5 minutes rowing machine.
60 minutes stretch class - foam roller/fascia work0 -
Didn't have time to work out much today but I raced my brother in a mile in a track. I'm a lot slower than where I used to be but hopefully, I can keep myself accountable for my workouts1
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Day 0005:
Stretching
10:00
Recumbent Bike
3:13 -- 1 mile
Squats
3 x 15 -- 2(45lbs)
Standing Leg Press
3 x 15 -- 4(45lbs) + M=167lbs
Standing Calf Lifts
3 x 15 -- 2(45lbs)
Smith Machine Deadlift
3 x 15 -- Bar + 2(45lbs)
Leg Curl
3 x 15 -- 90lbs
Hanging Leg Raise
3 x 10
Crunches
3 x 15
Glute Press
3 x 15 -- 120lbs set per leg
Run/Jog/Powerwalk
0.75 miles
RDR2 PC all afternoon.
Rest day tomorrow. Likely no cardio either, just an actual rest day.1 -
I went bouldering for just over 2 hours. I got two long term projects I've been working on for weeks.
My climbing has been described as making easy routes look difficult, and making difficult routes look nails hard as well. I think this session was in the same vein. I was shaking all the way up on one of the sends - the holds were awful. It was probably a success for the brute force and ignorance school of climbing.
Awesome! I worked on some projects of my own at the gym today, some 6A's and 6A+'s . Sent a couple but not without falling a few times. 😆0 -
Non run day Workout in the morning with weights and a longish walk to and from work the long way (16k steps)1
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Pull day
Lat pulldowns - 4-8 reps, 3 sets
Rear delt face pulls - 4-8 reps, 3 sets
Bicep curls - 4-8 reps, 3 sets
Seated rows - 4-8 reps, 3 sets
Barbell shrugs - 4-8 reps, 3 sets
Hammer curls - 4-8 reps, 3 sets
Forearms (Twist a barbell in hands) - 3 sets1 -
50 min combination of overhead press, incline press, almost flat bench press
All with dumbbells
Follow with 15 min high intensity running (sprint 30 sec followed by incline walk 1:30)
Follow with 10 min moderate walk 3.5mph) on fairly steep grade (20 degree ish)
Follow light stretching1 -
2.5 mile run + a 30 minute upper body workout1
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Today's rowing and Assault Bike Workout. Was supposed to be Steady State (easier). First half went out too hard, but was enjoying not rowing slower for the first 20 minutes. Not real hard but was too moderately hard to be an easy workout.
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40 minutes of walking to and from:
45 minutes of BodyPump, nipping out early, and pegging it downhill to:
60 minutes of tapdancing class
Admittedly I have no coordination, balance, natural grace or ability to remember steps, but I figure that as long as I’m having fun, not getting in anyone’s way, and keeping my feet moving, it’s all basically fine.
Err. Though it would probably be finer if I didn’t currently have a swollen, bruised toe that’s still healing from Thursday’s vicious chair leg attack.3 -
Warm up:
5 min helix lateral machine
StrongLifts workout A:
5x5 squats
5x5 bench press
5x5 barbell row
Cool down/cardio:
15 min elliptical
Getting a little lazy with my warmups and cutting out accessory lifts. I know they're not *necessary* considering I'm still very much a beginner, but they do help burn that last little bit of energy I have and make me feel like I've gotten everything I could out of a workout. I haven't been good and spent in a while from lifting -- maybe Thursday will be that day.2 -
Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.
Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't".
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Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.
Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't".
You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).
@ Aoyoke -- we're gaining a lot of NW and West Coast male rowers too, some OTW and some strictly indoor. I've been asked to join a friend and one other rower (one of the top lightweight indoor rowers in the US) for some marathon training early next year. I'm still debating doing that. The lightweight just did a sub 2:00 pace hour row @ 20 SPM. He does ridiculous meters, like a college crew member, but he's in his 40s.
We have tons of OTW folks that train on the Erg for the Winter, call us all nuts (how we're mostly masochists that like the erg) and then go back to the water in the Spring.2 -
30 min on the TC100 at 3mph for a 550cal burn and im about to go for a late night power walk to burn an extra 400cal. Not as much as my usual, but i had a long day at work (contruction)0
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Back day
Chin-ups/pull-ups
rows
forward raises with dumbbell
rear delt flys0 -
MikePfirrman wrote: »Spin class, mostly Z3; plus OHP, bench, dead hangs, hip thrusts. Still light, high-ish reps.
Officially starting my traditional "denial that routine rowing season is over due to weather" phase, meaning reduced volume and general grumpiness. We'll still row if we get decent weather, but have shifted to "go if we can" from "go unless we can't".
You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).
@ Aoyoke -- we're gaining a lot of NW and West Coast male rowers too, some OTW and some strictly indoor. I've been asked to join a friend and one other rower (one of the top lightweight indoor rowers in the US) for some marathon training early next year. I'm still debating doing that. The lightweight just did a sub 2:00 pace hour row @ 20 SPM. He does ridiculous meters, like a college crew member, but he's in his 40s.
We have tons of OTW folks that train on the Erg for the Winter, call us all nuts (how we're mostly masochists that like the erg) and then go back to the water in the Spring.
Yeah I'm in week 1 of "oh, I need to really actually start erging for real again". My current holding pattern is 3 SS workouts a week. I would do more but logistically I'm not sure that it's feasible due to time commitments. At some point I'll be getting information about erg workouts for my club. I know that Wednesday evenings will involve erging with the men's team, but I'm not sure what the women's team is doing and if their erg workouts will remain open to everyone or if they will be exclusive to their team (the "men's team's" Wednesday night workouts are open to people of any gender).
I don't really mind steady state on the erg. It's erg tests that I can't stand. That's despite the fact that right now all they are are data points for me, as opposed to information that will have any bearing on what boats or training groups I'll be in.
edit: not even 40 min after I post this I get word that morning erging starts Friday.2
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