What Was Your Work Out Today?

45 min powerzone spin ride. Little bit of yoga.

Get a break from my (no) alcohol diet on Thanksgiving. *very* excited. Have gotten to pre Thanksgiving goal weight but want to push this week to account for possible Thanksgiving backtracking.

30 mins on the TM and then 30 minutes lifting (legs + core, and a couple of upper body things just to stretch out my back). Easy lifting with lower weight, I worked 80 hours last week so I'm taking it easy right now. It was more of a mental self-care day than anything.

Erg practice: 21min. 1' at around 2:07/1' at around 2:11. No rest open rate. It was based off of our 5k.

I suspect I would have had a faster 5k test on these ergs...funny what clean ergs will do. It also seems as though my shoulder pain only flairs up when I use the ergs at my uni's gym. Again, very dirty poorly maintained ergs vs clean well maintained ergs.

Ran a 5k at the park

3rd day or rain in Tucson so the deck rowing was out! I can't handle wet and in the 40's any longer. I think my body has already gotten used to Sunny 70s! Tomorrow is supposed to be normal nice again.

Did 20 minutes W/U on the AD Pro, then 20 around as hard as I could sustain (not quite but close) -- 254 Watt Average. HR got up to over 90% Max so it was hard enough.

Ended with 15 minute C/D on bike.

Tomorrow have a doc appointment so if I'm out of commission for a week, that's why. Minor medical issue but needs attention. Infected sweat gland, which doesn't go with my penchant to get really sweaty -- not at all! Likely have to eventually have it dug out of my arm. Hopefully not tomorrow, but right now it's like a golf ball under the arm and very painful (and I have a pretty high pain tolerance). Depending on how it goes, I'll either be back at it on Sunday or take next week off.

For the rowers out there -- one of our oldest members in my Indoor rowing club (a lady over 80 years old) just posted up an hour row in the World rankings today - 2nd for the year for an hour row -- 10060m or so. She's only one of two that has done it that is a female over 80 years old. She's prepping for the BIRC soon (the British Indoor Rowing Championships). That's badass.

Today I was exhausted so I did the following:
Bent-over Barbell row
Bench press
Tricep pushdowns
Curls
Leg extensions
Leg curls
Seated Calf presses
Pull ups
Stretching
Then back home.

Wrangling 11 eleven year olds at the museum today plus the 3km round trip walk to the subway.
Now rehab stuff

Just a typical shoulder workout (overhead press and upright row). kept it simple today

Easy Spin and yoga.

Need a solid week of discipline before a brief but needed Thanksgiving break from calorie counting.

11/21
6-7 pm:
Strength
Pull-up - E2MOM (18m)
5 rep every 1m10s (75)

11/22
Conditioning
Stationary Bike Intervals
Warm-up - 5m
Intervals - 10s High 50s Low x 10 (10m)
Cooldown - 5m

Day 0022:

Stretching - *Keep Same*
11:30 - Basic Biking + Uppper

Treadmill - *Keep changing it up*
03:00 Minutes - 0.44 Miles
Both calves threatened cramps today. Increasing salts, resuming supplements, etc. Doing calf specific stretches helped some, but I think leg day is just taking a toll on my running potential.

Bench Press - *Maintain, full rep sets*
01 x 10 + 5 Singles Reps - 150lbs (Miscounted as I loaded plates)
01 x 10 + 5 Singles Reps - 135lbs
01 x 10 + 5 Singles Reps - 135lbs
These final 5 sets are just me able to do 10 without stopping, taking a 5-10 second break, then finishing the last 5 reps as I can in 1-2 rep sets until I hit 15 total. Usually takes half a minute or so. Not really a full set pause. Accidentally loading up 150lbs instead of 135lbs and doing 15 reps of that really kicked my butt. Sets 2 and 3 were so much lighter, but felt like I was starting much reduced from where I should have been. Still, progress is progress.

Hanging Leg Raise - *Keep Same*
03 x 15 Reps - Bodyweight - Felt good. Worked on breathing and pacing. Fatigued by final 5 reps of final set.
Nothing of this changed from last Arms Day.

Tricep Press - *Maintain 02-04 Weeks*
03 x 15 Reps - 125lbs - This really felt like I was actually working hard to do these sets. The Tricep Press has been one of the easier exercises I've been doing. Going to 125lbs felt taxing in a good way.


Bicep Curl - Fixed Bar Weight - *Maintain 02 Weeks*
03 x 15 Reps - 45lbs - Exhausted. Barweight Curls really made me feel the workout. So much better than that awkward machine. Had to bring grip out wider to avoid a pain in wrist closer in. I'm a wide person, so narrow grips can be awkward anyway.


Row Machine - *Maintain 02-04 Weeks*
01 x 15 Reps - 100lbs
01 x 10 + 05 Reps - 100lbs
01 x 05 + 01(10) Single Rep Sets - 100lbs
Final set I had to set, pause, reset, pull, etc. 100lbs on this machine is tough.


Leverage Shoulder Press - *Maintain 02-04 Weeks*
03 x 15 Reps - 60lbs - Felt a bit heavy. Might reduce to 50 or 55lbs. Was able to do moslty slow and steady 15 rep sets without issue, but I certainly felt it. Good, but taxing.

Cable Row - *Maintain 02-04 Weeks*
03 x 15 Reps - 115lbs
Finally felt like I was struggling against something in these rows. 115lbs feels good. 104lbs Felt too easy. Going to continue this set/weight and keep on rowing.

Abdominal Machine *Increase to 65lbs for 04 Weeks*
03 x 15 Reps - 60lbs - Good and steady sets at proper weight.
No funny tingling feeling risking a cramp during these sets today, which is nice. Not feeling as if I am going to cramp is Core progress in my book.
Might increase on Monday.


Closed Grip Shoulder Press - *Replace with Incline Bench Press @ 125lbs*
03 x 15 Reps - 65lbs - This sucked. Flat out. Leverage machine must have worked the muscles the closed grip press usually worked.


Cable Lat Pull Down - *Maintain Weight for 02-04 Weeks*
03 x 15 Reps - 110lbs - Today was a harder day than normal for sure. I replaced the lat machine with the cable pull version. Felt better, more taxing, etc. Good core feel during exercise. Felt a bit weird in shoulders during.


Assisted Pull Ups - *Continue to try and improve @ 200-220lbs Assisted*
01 x 10 Reps - 220lbs - Proud of my form during these.


Assisted Dips - *Continue to try and improve @ 200-220lbs Assisted*
01 x 10 Reps - 220lbs - Feeling good being able to get this done. Arms felt dead by this point in workout.


Tricep Rope Press - *Maintain and Improve*
03 x 15 Reps - 44lbs - I am seeing a lot of progress by the tail end of my workout. I was able to do all but the last set without pausing. Final set I had to slow pull the last 5 reps. Progress, in a nutshell.

Week Three's last Arms Day. Feeling strong, weak, exhausted, proud, pleased, etc.

Leg Day tomorrow. Good luck to everyone else!

45 min spin with 3x9 min intervals with zone 3 (80% FTP) and zone 4 (100% of FTP). Felt great although last interval harder.

6.2 mile run took 65 mins. One week left til my 10k race and feeling pretty good about it. Hoping to get in 21 day fix extreme Pilates session in after work.

10km trail run with 580m of elevation!

53 minutes of Lekfit + 30 minutes of Leslie sansones power walking . around 550 calories burned . 🙌🏻(according to fitbit lol )