What Was Your Work Out Today?

aokoye wrote: »

AnnPT77 wrote: »

Forgot to report 11/21: Spin class, mostly Z3, a little Z4.

11/22: Rowing machine, 2 x 2K on, 2' break & CD before breakfast (which was at 1PM ); repeat same in late evening, for a total of 8,932m including the row in/out and CDs, easy intensity, around 2:37 average at 19-22spm, trying to hold HR < 140 (hit 143 on last piece, so minor fail). Pretty much just Z3.

Musing: "Ugh" and "erg" sound so similar. Coincidence?

It turns out evening team erg practices with mild to large amounts of snark when we're talking (so before our main workout and sometimes between pieces) and followed by dinner with the people who were there makes erging not so ugh inducing

Here, it's just me and the $(*#&^ machine. No team workouts this year (long story).

Day 0023:

Called Leg Day off. Woke up sore, nbd. It happens. Weather changed as well, nbd, it happens. Joint pain that also accompanied muscle pain that's clearly DOMS is a pretty good sign to just take the day off, enjoy my normal day off tomorrow, and come back strong with Arms Day on Monday, and back to Leg day on Tuesday.

Long term plans don't need short term rushes, that's for sure. My glutes, calves, and hip muscles all feel like they've been worked hard and well and need more time to recover from Wednesday.

So protein, rest, and a good hot roast in a tub ar my workout today.

14,380 m in an 8 on a very cold morning. It was beautiful and the water was really flat, but it was in the air temperature was in the mid 30s, water was 50F (according to USGS sensors that I looked at after the fact).

Tomorrow it should be around 10 degrees warmer which is great but next Saturday's temps are forecasted to be in the high 20s, in which case practice will likely be called off because icey docks aren't safe - though if the roads are icy I won't be able to get there regardless.

Sat 11/23: Full body weight training & 32 min spin bike

$ x 2k on, 2' off, last 2' CD, all in one sequential chunk, because I'm boringly repetitive. Sticking around the very easy splits that were keeping HR < 140 previously, around 1:35 or so pace at lower rating (average 20), but drifting a little above HR 140 by the last piece especially, high enough to pop slightly into Z4 a little bit off and on, so backed off to 2:37 on the last 10'. 34' Z3, about 5' each Z2/Z4, negligible Z1.

Jazzercise. 500 calories burned for 40ish minutes of cardio and 20ish minutes of strength training. Dripping with sweat, and already feeling it in my muscles. #notyourmommasjazzercise

1+ miles swim... a bit of meandering in the surf, and through the coral reefs... saw plenty of fish today!

Sunday 11/25: 40 min spin bike.

Day: 0025

Feeling really pleased with my first month at the gym. This is Week 0004, but I'll be out of state and won't be back at the gym after tomorrow, until December. Seeing gains in my workouts, my numbers, my results, and myself.

Stretching: 13:48 *Increase Stretches and Maintain*
Felt good. Did some deep calf stretching before I left for the gym, and did more at it. Stretching throughout workout to stay limber.

Cardio: *Maintain 02 Weeks*
Treadmill - 15:37 - 1 Mile - At a jog the entire time.
Really pleased with this. After cramps in calves last week, and calling off my last Leg Day to be safe, it was really nice to have tons of energy in my run and just lock into a good jog pace, work on breathing, and keep on keepin' on. Could have gone much faster or longer, but I was only really trying to do half a mile before my workout. Could have done a full 5k today. Would have after my workout as well, but I have things that need doing more than me being exhausted in the morning.

Bench Press: *Maintain Weight and Reps for 01 Weeks* - Bar + 02(45lbs)
01 x 15 Reps - 135lbs
01 x 10 + 05 Reps - 135lbs
01 x 06 + 03 + 03 + 02 + 01 Reps - 135lbs
These are full press sets, stop, pause, reset, and do another set of reps. That's why they're broken into groups. My goal is to be able to do 03 x 15 @ Weight without pauses.
Progress, nonetheless.

Hanging Leg Raise: *Add Full Extension Lifts and Maintain 04 Weeks*
03 x 15 Reps - Bodyweight
I tried (and did) the first 5 reps while doing twists, but this frame wasn't really made to do leg raises with twists.

Seated Bicep Curls: *Maintain Seated Bicep Curls and Add Bar Curls Back*
03 x 15 - Reps - 2(20lb) free weights.
Felt it in the second set. Slow and steady burns the arms.

Tricep Press: *Maintain Weight 01 Week and Increase After*
03 x 15 Reps - 125lbs
These are easy enough to do. Really being cautious in upping the weight again. Better not to rush.

Row Machine: *Maintain 04 Weeks and/or Drop Weight*
01 x 15 Reps - 110lbs
01 x 10 + 05 Reps - 110lbs
01 x 05 + 05 + 05 Reps - 110lbs
This machine/weight feels so heavy. I usually can do set 01 start to finish without issue. Maintaining weight and just giving it time will likely pay off.

Leverage Shoulder Press: *Maintain 60lbs for 02-04 Weeks*
01 x 15 Reps - 60lbs
01 x 15 Reps - 60lbs
01 x 05 + 05 + 05 Reps - 60lbs
Exhausting. Meant to do 55lbs not 60lbs. Will maintain at 60lbs though.

Cable Row: *Maintain 01 Weeks and Increase Weight 10-20lbs*
03 x 15 Reps - 115lbs
Can do these pretty easily. Effort feels good and no sense rushing a ton more weight. 10lbs in another week will likely be really good. I feel it in the 3rd rep set in a good way.

Abdominal Machine: *Maintain Weight 04 Weeks*
03 x 15 Reps - 65lbs
Increased to 65lbs. Felt okay, had that slight tingle of "if you overdo this you'll cramp, so be easy". Will maintain this for 4 weeks or until I feel I can safely do 70lbs.

Incline Bench Press: *Maintain 04 Weeks* - Bar + 02(25lbs)
02 x 15 Reps - 95lbs
01 x 10 + 05 Reps - 95lbs
I added this replacing my closed grip shoulder press to get more micro-muscular control exercises into my routine, and because it felt really good as an add-on to my workout last week. Will continue to do this one at a lower weight than my main benchpress. Finding out where I need to be under the bar, at what height, and at what grip width is a learning process still.

Cable Lat Pulldown: *Maintain 02 Weeks and Increase Weight*
03 x 15 Reps - 110lbs
The cable version of this machine felt so much better than the machine version otherwise. Widebar pulling down to my chest felt good. Overall can increase weight safely in 02 weeks or so.

Assisted Pull-Up: *Maintain Assist 01 Weeks and Decrease Weight Assist* - Assist 220lbs
01 x 10 Reps - 220lbs Assist
Could barely do my 10. Focusing on form.

Assisted Dips: *Decrease Assist to 180lbs and Maintain 02-04 Weeks*
01 x 15 Reps - 220lbs Assist
Could have done 10-20 more reps easily. Had more, no sense to push it though.

Tricep Rope Press: *Increase Weight 05lbs and Maintain 02-04 Weeks*
01 x 15 Reps - 44lbs
*Add-On Exercise*
Bar Curl
01 x 15 Reps - 30lbs
*Back to Main Exercise
Tricep Rope Press
02 x 15 Reps - 44lbs
Felt good. After first set, needed to do something during wait, so grabbed a fixed bar and did a curl rep set.

Pleased with my progress overall for a month into being a gym rat. Will be looking forward to how well I do in December. Leg day tomorrow, and I genuinely do not look forward to that at all. Still, onwards and upwards.

Good luck to everyone else!

After yesterdays long run it was a loosen things up a bit day
So it was my morning workout - Pilates based, then the walk to and from work and to close off a slow slow 4km jog in the evening

Today 11/25: Full body weight training, 35 min spin bike. (felt super strong today)

Goblet squats, bench press, and deadlift. Couldn't motivate myself to go to erging this morning which I think I'm ok with given that this week has more rowing/erging planned than usual.

Rest day... 60 min of stretching... planks and general variety of movements to wake-up the body in the morning!

I did my strength workout, but didn't get in a swim