What Was Your Work Out Today?

Did an upper today as I had the privilege of touching some heavy weights for the first time in 3 weeks and omg my numbers are NOT what they were. Beware, my weight-lifting friends.

My hour of fast intervals today on the rower. Only got in like 12 reps this week (or 13, I forget). I had to wait around for an ADT tech to fix my back door alert that kept setting off our alarm in the middle of the night (quite scary if you think there's a break in!). Last week I got in like 20 reps, so I think starting an hour later made a difference. I do a 5 minute W/U, then 25 hard strokes as fast as I can go, let HR settle back down to 140 while paddling fairly slow and repeat when it hits 140 again. 12K+ meters for the hour but less number of sets. My sets might have also been a bit faster. Nearly hit 40 SPM a few times (really fast rowing) and around low 1:40s. Haven't seen those kind of numbers in a while. Roughly 900 calories burned.

I did chest and arms today:
Dynamic stretches
Band stuff
Row sprints
Overhead press
Bent over rows
Bench
Dips
Curls
Hanging leg raises
Yoga

It was a 2 hour session.

Of the three main lifts, benching has always been my worst by far. This was, by my low standards, a decent effort on my part - I got 5 sets of 5 using 60kgs, @64 kgs bodyweight.

It's not a PB, but I was a lot heavier when I got my PB. So it is a PB as a % of bodyweight.

Ended up starting Beach Body on Demand last night. My daughter was supposed to do it with me but decided to run instead since it was such a beautiful night here. I had thoughts of P90X or Body Beast but ended up doing a Tony Horton series called Great Bodies or something like that and a 30 minute workout called "Thin Legs". It was basically a 30 minute tape of body weight leg exercises. It felt quite hard enough after my row and then I finished the night with 100 pushups and around 60 pressups with each arm.

Lower body day today, focusing on glutes. I did each exercise for at least 3 sets, but more if I could stand it (for example I probably did more like 12 sets of the hip thrusts). Total workout took around an hour.

-hip thrusts (using 60lb sandbag as weight)
-squats (wearing a backpack containing a 50lb sandbag)
-froggers (using a 20lb kitty litter jug)
-hip abductions (using hipcircle band)
-bulgarian split squats (just with bodyweight)
-single leg hip thrusts (using a 20lb kitty litter jug)
-glute kickbacks (using hipcircle band)
-single leg reverse deadlifts (using a 20lb kittylitter jug in each hand)
-reverse hyperextensions (with belly on a piano bench and using a hipcircle band)
-calf raises

Looking at all these workouts, I have only ran around in my garden with my children and then done a 10min HiiT workout that was on YouTube

Rowed an hour. Getting hotter outside. Might have to move to earlier in AM soon. Over 70 degrees today.

It was an easy row but I'm pretty sore from my leg workout last night, though it wasn't that hard -- all body weight stuff for a half hour (not like lifting trees! ), but I did do a double workout yesterday, so I needed an easy row today.

TRX Total Body Circuit and treadmill sprints.
Shaping up to be a beautiful day outside so I plan to take the dog for a 5km walk this evening. First day seeing double digits so far in 2020!

CX Work, 2 mi run, some walking and maybe a HIIT or core session later