What Was Your Work Out Today?

I have a "waterfall" timed test coming up this month on the rower that was kind of intimidating me. Waterfalls are timed tests that start with the longest distance first, then gradually taper down. Just enough to make you feel like you're not dying. This month it's something like 1000m, 3' (3 minutes rest), 750m (2:30 rest), 500m (2:00 rest) then 250m (1:30 rest) and then 100m (so similar to this, I'm not sure exactly till I do it).

Instead of doing it today, I did a longer version. Half or rowing is mental, so the thought process is, if you can do something twice as hard, the real TT won't intimidate you. Or at least that's what the plan was today.

Did 3500m @ 2:04/22 SPM, 3 minutes rest, then 1225 @ 2:05, 2 rest then 1000m @ 2:04 (rest), then 750m @ 1:56, then 250m @ 1:47 pace. Last one was supposed to be 500m then a 250 but I was dead.

Finished with a 1250m C/D @ 2:12 or so. So the real test is like 2100m hard and today's was 6250m hard, so it's not looking that scary any longer.

@ Aoyoke/Ann (or anyone else interested) -- the Indoor virtual rowing groups are more about participation rather than competition. More about comradere in doing the monthly workouts (two of them). One is the CTC -- clubs against each other. You get points for each virtual boat "floated" - in order to float one boat you need five people. Of those five, only 3 can be male HWTs, the other two must be one female and one lightweight. Because of this rule, we many times are lightweights and females short of "floating boats", each one worth points, no matter what the times are. You do get more points for top boats, but trust me, I'm not even within biting their dust distance on the top boats and I still have fun with it. No one's kicked me out. We have everything from beginners to those that just like to do meters for fun. The other competition is the ITC, that's inner club for bragging rights. Again, I'm regularly near the bottom of that group too. They actually just like that I participate. Mostly it's just people that enjoy indoor/outdoor rowing or both. You learn a lot from some of them. For instance, one lady is the LWT female WR holder for over 60 years old. She was just sharing how she's trying to move her DF on rows from 140 (yes, 140!) down to 115 per her coach and she feels like she's pulling air! Just were talking about that same thing on here last week. No matter the level, seems there's similar issues and concepts.

Thursday.

1hr personal training session, proper leg burner on the stairs. I've been proper on it this week, really focused and able to take everything she's thrown at me. Today though, was hard.

Leg day
I do love leg day, although I've now named it "no pain no gain leg day". Kept my routine the same as the last few weeks but added 1 more rep per set.

Deep barbell squats
8@20/22.5/25/27.5/30/32.5/35/37.5kg/40kg

Deadlifts
3x13@40kg

Superset 1 barbell 13@10kg no rest between sets
Straight leg deadlifts
Sumo squats
Lunges (each leg)

3x1min wall squats

Superset 2 13reps no rest between sides/sets
Donkey kick
Fire hydrants
Leg extensions

Superset 3 13reps no rest between sides/sets, 13 glute bridges between sides
Hip circle
Leg raise
Reverse hip circle
Clams

3x13 curtsey squat to leg raise

3x13 single leg deadlifts to knee raise

Single leg push down level 10, 3x13 no rest between legs/sets

3x13 Standing calf raise 30kg, stretch calves between sets

I also practised my assisted chin up with the band. Could only manage one rep at a time and couldnt get my chin quite above the bar, but I videoed it and my PT was happy with my progress.

1.5mile treadmill run, progressive incline to finish the legs off.

10min deep stretch.


1hr tabata + abs class

45 mins Ballet Barre Fit.

Including:
The Arm Workout From Hell (the instructor has promised us we’ll never have to do that one again. I’ll actually miss it)
Squatting In Fourth Position (well, a wide fourth position, but still)
Pirouetting in Slow Motion (and falling over in fast)
Jumping Around Like Madwomen
The Tour de France of Bicycle Crunches.

This time, not wearing a dinosaur onesie. It didn’t help as much as you might assume.

60 minutes foam roller/stretching + isometric exercises
60 minutes surfing

P90X3 Eccentric Upper, 21 day fix 10 min Abs and 20 min on the elliptical

Thur 11/7/19 workout: Full body weight training, 35 min spin bike. (yeah, I'm late)

Day 0008:

Stretching
10:00

Elliptical
07:00 - 0.77 Miles

Perfect Squat Machine
3 x 15 - 2(45lbs) + 2(10lbs)

Leg Press
3 x 15 Reps - 4(45lbs) + 2(10lbs) + M(167lbs)

Glute Press
3 x 15 Reps - Each Side - 130lbs

Standing Calf Lifts
3 x 15 Reps - 2(45lbs)

Leg Curl
3 x 15 Reps - 110lbs

Hanging Leg Raise
3 x 15 Reps

Vertical Leg Raise
1 x 10 Reps

Abdominal Machine
3 x15 Reps - 60lbs

Leg Extensions
3 x 15 Reps - 130lbs

Smith Machine Deadlifts
3 x 15 Reps - 2(45lbs) + 2(10lbs)

Stair Machine
03:30

Going to enjoy a weekend off.
Good luck to eveyone else on their goals today!

Leg day
Deadlifts - 4-8 reps, 3 sets
Barbell squats - 4-8 reps, 3 sets
Leg extension machine - 4-8 reps, 3 sets
Hamstring curl machine - 4-8 reps, 3 sets
Calf raises on Hack squat machine - 4-8 reps, 3 sets
Abs

AliNouveau wrote: »

Shoulder rehab
30 minutes leg and cardio video

Any crazy looks from neighbors today?

55 min elliptical

40 min weight circuits including:
Kettlebell swings
Weighted step ups
Stability ball hip bridges
Incline chest press
Shoulder raises
Mountain climbers
Weighted wall sits
Ball crunches

Stretch & foam roll