What Was Your Work Out Today?
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Football field:
100 yrds each:
walking lunges
bear crawl
burpee/broad jum
squat broad jump
side plank walk
lunge hop
Finish with 15 min stair run
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8x8 volume training, chest and back today. It is my first week doing this type of training and it is nice to be sore again! Substituted dumbbell incline press for a barbell incline press, to help out an nagging pain in my forearm.
i also added
3 sets x 10 Reps of Face Pulls and Trap Pulls at the end of the workout.1 -
30 min stretch, 45 min ocean swim... active rest day...1
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Legs2
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40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.1
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After a rest day (and hyper-indulge-y but fairly protein-rich potluck with my mixed-media arts/crafts group) yesterday, another 8,671m on the C2 rowing machine, 2:27.1 average pace, 20spm. Again shooting for 20 spm or under, 10m+ per stroke. 29% Z3, 50% Z4, including CD & the breaks + row-in/out.MikePfirrman wrote: »40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.
Mike: Hit at least 51F here in MI today . . . I rowed inside anyway.
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The Denise Austin 6 Minute Slimmers booty workout from her 25 Days of Fitness Challenge.2
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After a rest day (and hyper-indulge-y but fairly protein-rich potluck with my mixed-media arts/crafts group) yesterday, another 8,671m on the C2 rowing machine, 2:27.1 average pace, 20spm. Again shooting for 20 spm or under, 10m+ per stroke. 29% Z3, 50% Z4, including CD & the breaks + row-in/out.MikePfirrman wrote: »40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.
Mike: Hit at least 51F here in MI today . . . I rowed inside anyway.
My stepson is coming for X-Mas for the first time and we are supposed to have 3 days of rain and Cincy (where we're from and he still lives) is supposed to be 50 and sunny! Oh well, this is as bad as it gets here. In Jan/Feb, we'll be back up in the low 60s again. I was so cold this AM! Amazing how the body adjusts to warmer climate and doesn't like cold any longer. Same stepson is getting married in Feb in Cincy. Looking forward to the wedding but not the weather!
Lots of great meters Ann!
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Erging because of dock maintenance and a ton of rain. Around 14,300m including warming up and cooling down. 12,102m until I finish the Holiday Challenge.
You and Ann made me want to look at how far off I am - I had that 10 days off from that cyst under my arm (I think like the first five days or so of the challenge, maybe longer). Even with that, I'm only 16K away from making it to 100K. Might be achievable after all -- 10K today and 6K tomorrow is very doable.1 -
I went bouldering for 100 minutes. This was quite an average session, although I got one harder one towards the end. (I used my head against an overhang as third point of contact. So I get zero marks for style, some marks for pragmatism.)2
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Just my usual weights workout and a short easy 4k run to loosen up from yesterday's 12k2
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5,493 C2 rowing machine meters, again completing the C2 200k Holiday Challenge, plus a little nibble extra, and one day before the last day.
Not shooting for anything in particular this workout (except adequate technique), just trying to bash through it, because my schedule made it most workable to do it fasted, which I hate. For the 4k of work pieces, 2:28.4 pace, at 22spm. Z3 (48%), only a little Z4 (3%), rest lower.
I think I'm figuring out that I dislike fasted workouts so much because my heart rate is a bit lower at the same watt output (which seems like it might be a good thing, but no): It just feels worse (harder). Last night's first 2 2k pieces were about the same split/watts as today's two, but my heart rate was a little lower today, and it felt harder. Ugh.
Last week, I hit 830 Garmin active minutes, 5.5x the default goal of 150 (which I assume is based on governmental recommendations for 150 minutes of moderate activity per week, or 75 of vigorous). Garmin counts moderate minutes as 1 "active minute" each, vigorous minutes as 2 "active minutes" each. This week . . . I won't.
It's calendar time for a volume drop, for me. Li'l ol' lady only does this stuff for fun, mostly.
Merry Christmas (or holiday of your choice) to all!1 -
12,102m to finish off the holiday challenge, but first there was much faffing around with the slides. The floor in the room that I was in has a slight slant, and thus. There are multiple pieces of carpet scraps specifically for dealing this issue. If we don't include the first 2,500m when I was dealing with that, my average split was around 2:12MikePfirrman wrote: »Erging because of dock maintenance and a ton of rain. Around 14,300m including warming up and cooling down. 12,102m until I finish the Holiday Challenge.
You and Ann made me want to look at how far off I am - I had that 10 days off from that cyst under my arm (I think like the first five days or so of the challenge, maybe longer). Even with that, I'm only 16K away from making it to 100K. Might be achievable after all -- 10K today and 6K tomorrow is very doable.
16k is totally doable. Totally totally doable.1 -
Today was a good day at the gym😊
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15 min usual wake-up out of bed stretching
To the gym!
20 min dynamic warm-up
5 min rowing machine warm-up
10 burpees
KB turkish get-up (warm-up with 35lb)
60 min strength training (tired today so actually decreased the weights on lifting)
15 min additional physio exercises
30 min stretching
Spa...
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80 minutes bouldering.
This was an OK session. The gym was very crowded - it seemed to be a popular Christmas Eve use. I worked on a lot of overhanging and cave routes, and got pumped relatively quickly; hence the shorter duration of this session.2 -
Leg day...again 😞 8x8 volume training is kickin my butt 🤣2
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My workout today was a session on the turbo trainer....2
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BOOM 💥! BACK AT IT!!
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Back on the fitness train (Took some time off work, and am newly refreshed and ready to rock):
1.5 mile run, 30 minutes of yoga for today.1 -
8x8 Volume Training subbed out Barbell incline instead of incline dumbbell flys, subbed dumbbell bench press for barbell press, subbed cable tricep extensions for dumbbell pullovers, subbed knee raises for air bike.
Added 3x10 facepulls, 3 sets of t bar rows, and 3 sets of wide bar cable rows.1 -
spin class1
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1
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Decided to go for a quick ride today too2 -
IslandGal3 wrote: »I did 35 minutes on the elliptical, and some stretching.
i looked at the elliptical today, and just walked past it like it didn't exist. I should have gotten on it.3 -
90 minutes bouldering.
An average session, got some hard stuff but fell off a lot as well. The crux of one was right at the top, and it was a pumpy climb before that. I did not enjoy that one.
My legs are now sore.2 -
1.5 mile run, 1 mile walk, another 30 minutes of yoga... need more stretching though.
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Shoulder and Arms today.
Subbed barbell shoulder press for standing dumbbell press, subbed seated incline curls for barbell curls. Added 3 sets of face pulls, and 3x21 shoulder and bicep burnouts (7x3 @ 15 of side, front , and delt raises; 7x3@45 of barbell curls, 7 upper 1/2 reps, 7 lower 1/2 reps, 7 full reps
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Just under 7k, rowing machine, as 3x2k on, 2' off/CD, in two separate chunks because of schedule nonsense.2
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