I missed my Friday workout for my dog, Toby's, first water therapy session for his bad hip. It was a blast watching him swim for the first time. So worth missing the workout for.
Yesterday was my planned rest (but Saturdays are always busy -- likely walked 4 miles including walking the dogs with Toby in his new red dog carrier).
Today was 90 minutes of cardio, fairly easy steady state work. 30 on the rower, 20 on the Stairmaster, 10 Endless Rope Machine, 10 on a Spinner Bike and 15 on the Stepper (different from the Stairmaster, which has the actual stairs). Did a pretty nice job, overall, at keeping it under 150 HR (78% of max).
8.6k in a single at a sculling clinic that one of my sculling coaches gave at the boat club he stores his single at. The water was glassy and it was the most confident I've ever been in a single (I was in a club single using my coach's oars...with handles that are too big for me, but such is life). If that was the water I got to row on on a regular basis, I would try to row in a single every day.
The clinic was more like an unstructured semi-private lesson, but I was totally fine with it becuase my main priority is getting time in a single and gaining confidence.
Spin bike:
10 min warmup,
20 min FTP test
20 min recovery
Tested about 235 FTP (averaged about 250 watts and took 95% of that)
That's a solid number. See, even though you dread the Erg, your body hasn't forgotten all that work!
I'm taking today off (again). Headache, bit of a stomach ache too. Was thinking about rowing really easy but took a nice nap instead. Hope to be back at it tomorrow.
Spin Bike
03:03 Minutes - Estimated 1.1 Miles or more. I know my pace pretty well and I pushed hard AF on that session.
Chest Press Machine
02 x 15 Reps - 140lbs
02 x 02 Reps - 135lbs
01 x 10 Reps - 120lbs
Hanging Leg Raise
03 x 15 Reps
Wide Grip Shoulder Press
03 x 15 Reps - 60lbs
Press Curls
01 x 15 Reps - 60lbs
Closed Grip Should Press
03 x 15 Reps - 60lbs
Tricep Press
01 x 20 Reps - 115lbs
02 x 15 Reps - 120lbs
Row
03 x 15 Reps - 45lbs
Lat Pull Down
01 x 15 Reps - 120lbs
02 x 15 Reps - 110lbs
Bicep Curl
01 x 10 Reps - 65lbs
02 x 10 Reps - 50lbs
01 x 10 Reps - 60lbs
Low Row
01 x 15 Reps - 99lbs
03 x 15 Reps - 104lbs
Tricep Rope Press
03 x 15 Reps - 44lbs
Assisted Pull Up
1 x 10 Reps - 220lb Assist
Deltoid Raise
01 x 15 Reps - 100lbs
Abdominal Machine
03 x 15 Reps - 60lbs
Rest and protein up. Leg day tomorrow. I can't wait to actually feel strong. That'd be cool. Feel so weak right now. Just gotta stick with it and keep on keepin' on I guess.
Sunday
2 hours climbing. I went to anew gym, which had rope climbing as well as bouldering. It was fun - I must get around to doing a lead climbing course.
Monday
90 minutes bouldering. I took it relatively easy, as it was my 5th session in 7 days. I still ended up getting dome hard stuff, do it was fun
I'm off one day again. Did my Friday workout, my D workout, today:
Superset for 20 minutes, straight leg deadlifts/skullcrushers.
5 minute break.
Superset for 15 minutes, cable crossovers/bent over rows.
Missed a rep target, too. First in a while 😒
Replies
60min piyo live workout
1.5mile treadmill run
🙌🎉🎉🎉
Yesterday was my planned rest (but Saturdays are always busy -- likely walked 4 miles including walking the dogs with Toby in his new red dog carrier).
Today was 90 minutes of cardio, fairly easy steady state work. 30 on the rower, 20 on the Stairmaster, 10 Endless Rope Machine, 10 on a Spinner Bike and 15 on the Stepper (different from the Stairmaster, which has the actual stairs). Did a pretty nice job, overall, at keeping it under 150 HR (78% of max).
Then spent a few hours in the kitchen meal prepping for the week. I'm beat!
PiYo is absolutely fab, I get bored doing just yoga or pilates, but with piyo I'm challenged enough.
Omg though the burpees and power rounds. I was like wtf burpees.in the middle.of a leg workout
The clinic was more like an unstructured semi-private lesson, but I was totally fine with it becuase my main priority is getting time in a single and gaining confidence.
2 km walk to and from the grocery store carrying 2 bags of heavy produce
warm-up and 60 min of relaxed soccer practice
kind of a lazy day... but still active!
Strength
Vertical Push Pull Complex
Pike Press - 19-15-11-7-4 (56)
Pull-ups - 12-10-7-5-2 (36)
Dip - 12-10-7-5-2 (36)
*Jumprope intervals interspaced between rounds…
10 min warmup,
20 min FTP test
20 min recovery
Tested about 235 FTP (averaged about 250 watts and took 95% of that)
That's a solid number. See, even though you dread the Erg, your body hasn't forgotten all that work!
I'm taking today off (again). Headache, bit of a stomach ache too. Was thinking about rowing really easy but took a nice nap instead. Hope to be back at it tomorrow.
Stretching
05:00 Minutes
Spin Bike
03:03 Minutes - Estimated 1.1 Miles or more. I know my pace pretty well and I pushed hard AF on that session.
Chest Press Machine
02 x 15 Reps - 140lbs
02 x 02 Reps - 135lbs
01 x 10 Reps - 120lbs
Hanging Leg Raise
03 x 15 Reps
Wide Grip Shoulder Press
03 x 15 Reps - 60lbs
Press Curls
01 x 15 Reps - 60lbs
Closed Grip Should Press
03 x 15 Reps - 60lbs
Tricep Press
01 x 20 Reps - 115lbs
02 x 15 Reps - 120lbs
Row
03 x 15 Reps - 45lbs
Lat Pull Down
01 x 15 Reps - 120lbs
02 x 15 Reps - 110lbs
Bicep Curl
01 x 10 Reps - 65lbs
02 x 10 Reps - 50lbs
01 x 10 Reps - 60lbs
Low Row
01 x 15 Reps - 99lbs
03 x 15 Reps - 104lbs
Tricep Rope Press
03 x 15 Reps - 44lbs
Assisted Pull Up
1 x 10 Reps - 220lb Assist
Deltoid Raise
01 x 15 Reps - 100lbs
Abdominal Machine
03 x 15 Reps - 60lbs
Rest and protein up. Leg day tomorrow. I can't wait to actually feel strong. That'd be cool. Feel so weak right now. Just gotta stick with it and keep on keepin' on I guess.
Good luck to everyone else!
2 hours climbing. I went to anew gym, which had rope climbing as well as bouldering. It was fun - I must get around to doing a lead climbing course.
Monday
90 minutes bouldering. I took it relatively easy, as it was my 5th session in 7 days. I still ended up getting dome hard stuff, do it was fun
15 min foam roller/stretching
60 min Zhumba
15 min foam roller/cool down
Superset for 20 minutes, straight leg deadlifts/skullcrushers.
5 minute break.
Superset for 15 minutes, cable crossovers/bent over rows.
Missed a rep target, too. First in a while 😒