What Was Your Work Out Today?
Replies
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Rowed 8K today. Steady State mostly, but I'm playing around with the DF a bit. Upped to 107 today just to see how it felt. Felt OK, not too bad. Averaged 2:17 @ 20 SPM for the first 5K then did some unstrapped work @ 2:23 (around 2K) and then an easy 1K more @ 2:18 or so.0
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Finafoshizzle93 wrote: »55 min swim (3000 yards/120 lengths)
simmilar here, except it took me 10 min longer0 -
Chest, shoulders and abs0
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Back day! With a bicep sideline
Assisted pull ups
Assisted chin ups
Diverging lateral rows
Standing bicep curls
Straight arm pull downs
Overhand grip rows
Underhand grip rows
And 10 minutes on the hand bike0 -
Wednesday
No PT today but I had instructions to go out and run. So I did.
Total I'd 3.8 miles run. First run was 2 miles tempo, supposed to have been 3.1 but I got an important phone call. Idea was I ran as fast as I could for as long as I could and then dialed it back for a minute to recover and then rinse and repeat.
Second run was 1.8 miles to piyo. As I'm training for a 24 relay event next year, I'm planning on regularly doing split runs.
45min cardio, getting a baseline for a challenge to see how many calories I can burn in 45 min. Did 100Cal rower, 100Cal stairmaster, 100Cal elliptical, finished on ski erg for a total of 360Cal
50min Piyo class
45 Min zumba0 -
Weight lifting class: squats, OHP, power cleans. Erg: 3x 10'/3' rest.
My power cleans are getting better which is nice. Squats are still meh, my body really is not all about doing that motion "correctly". I went to my ortho today to ask about the weirdness I'm feeling in my right knee and she thinks it's my IT band. That said, she referred me to one of the hospital's sports medicine doctors and he's going to do some ultrasound to try to see what exactly is going on when I'm squatting. Part of the problem is that I can't easily describe what's actually happening as it's both a snapping (likely my IT band) and a bulging. Ortho is very hesitant to say that squatting is just not really going to ever be a thing for me, in part because I'm too young and healthy at this point in time.
I also got a referral for physical therapy (PT), though all of my prefered people are scheduled out to December, so that will start the second week of December.4 -
Heavy day - one hour core workout this morning, including 3 sets 30 reverse crunches, 2000 hip abductors (1000 per leg) 900 bridges, 2 sets of 60 pushups, 3 sets of 10 leg raises combined with "dead bugs", a few minutes of Tai Chi to cool off, then 20min resistance training about an hour later at gym, followed by 20min swim.3
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Rest day today, sooo 90 minute leisurely bike ride.2
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Chest day.
Bench press 10reps of 135, 185, 185, 205
Pushups reps of 40x2
Dumbell flys 10 reps of 35, 40,45
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C2 erg (rowing), 3 x 10' on, 2' off. First 2 2' breaks were row out for 5-6 strokes easy, drink water/wipe sweat, row in for around 30" easy; last 2' was start of CD, which went on for another 7:41.
On the 10' pieces, moderate/high-moderate intensity, just holding sub-2:30 average, <22 rating (trying to be 20-21, didn't always succeed ), damper 3-ish as usual, working on technical details (too wordy to describe, even for me ). Pieces at 2:27.8, 2:27.9, 2:28.5 - not so much tiring out as trying to drive the rating down to 20 more consistently. 7,984m including the row-in/out and CD meters.
Funny ha-ha: Most of last 10" piece was within a couple bpm +/- of my age estimated HR max, even as my next birthday approaches in about a fortnight (No worries, it's actually around 80% by heart rate reserve, so truly not all that intense.) Still a higher HR overall than I'd like at this split, but I'm not disciplined enough to do the things that would be most likely to lower it.
HR stuff looks like this (stopped the Garmin during the water drinking & sweat-wiping):MikePfirrman wrote: »
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).
<snip>
That's really nice of you! :flowerforyou: I'm mostly a flake about erging, so not a great asset to a competitive team. I tend to drive down average meters per member, pace, etc. The good news is I dropped below lightweight threshold this AM, which makes me instantly more competitive. We'll see if I can stay as an erg lightweight through Winter . . . unlikely with birthday, Thanksgiving, Christmas, etc., coming . . . . :drinker:
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45 steady state on the elliptical today.3
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80 min on the TC100 =1200cal
45 min 2.5 mile walk =400cal2 -
I raked leaves with just my left arm.
Tomorrow I might try a lower body workout3 -
nov 6th workout: 42 min spin bike, 150 push ups2
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Active rest day... morning stretches, yoga 60min... though the instructor did add ab crunches and push-ups!1
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5k jog/walk1
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I went bouldering on Tuesday. It was a pretty good session. I got one new route, but also made good progress on a number of difficult project. I got 22,000 steps in.
Yesterday was a rest day, although I got 24,000 steps in. (I aim for 15,000 average a day, so both of these are good for work days.)
Today I've done an hour of yoga. I may go bouldering later; but a social event may get in the way.0 -
45 min spinning.
16 x 50 seconds VO2 max cycling/spin intervals.
Owwww.0 -
Day 0007:
Stretching
10:00
Cardio Warmup - Elliptical
07:00 - 0.61 Miles
Chest Press Machine
1 x 10 Reps - 150lbs
1 x 05 Reps - 150lbs
1 x 10 Reps - 120lbs
1 x 07 Reps - 120lbs
Closed Grip Shoulder Press
2 x 15 Reps - 50lbs
Wide Grip Shoulder Press
2 x 15 Reps - 50lbs
Bicep Curl
3 x 15 Reps - 60lbs
Tricep Press
3 x 15 Reps - 110lbs
Low Row
3 x 15 Reps - 99lbs
Tricep Rope Press
3 x 15 Reps - 33lbs
Row
3 x 15 Reps - 50lbs
Hanging Leg Raise
3 x 15 Reps
Lat Pull Down
1 x 15 Reps - 50lbs
2 x 15 Reps - 100lbs
Assisted Pull Up
1 x 3
Tired, muscle fatigued, feeling great, eating my eggs and cheese and enjoying my day. Trainer at gym was once again super helpful and took me through some new workouts as alternates. Update on the Rower as well, the machine will be serviced this week and should be ready to go this week or next. Gonna start using that as my cardio day for a while. Leg day tomorrow, and light cardio on Saturday or Sunday if I feel my body is good for it. If not, pure rest weekend. Can't wait for the classes to start. Trainer said they're going to offer Zumba, Bootcamp, and Yoga. Weighttraining won't be done in a class, but he said he will take me through any workout I need and feel free to ask. So far, he's done that a ton of times. Can't beat free training sessions from someone that knows what they're doing.
Good luck to everyone else today!0 -
1 hour water aerobics0
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