What Was Your Work Out Today?

Rocketed through an upper body workout. Once again, I was humbled by short rest periods. I never thought I would ever be able to take abs to failure but omg

Videos on amazon prime and youtube! Zumba zumba!

Was going to try to do 15K fairly hard this morning. Got 1K in and my wife is out there (she never does this) and she's talking to me as I'm just getting in rhythm on the rower.

Turns out my cat was eating her houseplant (not toxic) and decided to throw up about a seven foot stream as she chased him off her new area rug. Since it's Mother's Day, I didn't complain about getting up off the rower and cleaning it up for her! But this was the first thing that went wrong.

Then, I realized 5K in, I needed a fan. Got up, got a small fan on me because it was getting really hot early. Then was going to do two more 5Ks moderately hard. Did another one and then got 1500 through the last one and aborted. No HRM, but was mostly around 170 to 173 or so HR, so a nice HR workout, fairly hard.

Ended up with 12K with two hard 5Ks and another 1.5K moderately hard and another 1K that I aborted, so around 12.5K in less than an hour.

Still waiting to get a strong misting fan. That will make these harder workouts more doable.

Pace today was roughly 2:17.7 for each 5K, so that was 10 seconds faster than my SS (easy) hour sessions. Slowly getting back into form.

alexmose wrote: »

Attempted rucking for the first time. 40 mins w 15lb. Not bad. Will run later.

Gurrrl, you did it the smart way: a shorter walk with a heavier weight.

On a whim, I did a 7.5 km ruck with 12lbs. In a life lived with no regrets, this was really close to being the first one. The last 1.5km was overly harsh.

Future MFPers, if you - like me - are looking up "rucking" after having almost blown your back out, then try some stretches involving hinge movements or yoga focusing on lower body movements. You'll feel better, I promise lol

SUN 5/10:

33 chin ups, 100 push ups (both in sets to failure)
35 min spin bike (vigorous)

Today's exercise was:
Morning
1 hours yoga.

Afternoon
Hangboarding in the afternoon:
Dynamic stretches; jump rope and band stuff as generic warm ups.
Scapular activations, pull ups and easy hangs as more specific warm ups.
Repeaters with various grips and rung sizes.
Weighted hangs - + 12.5 kgs was my best, which was slightly disappointing. I got loads of repeaters with +10kgs, though.
Finger curls.
Kettle bells (15 goblet squats with the 32 kgs, 100 swings with the 28 kgs.)
Yoga to warm down

Evening
90 minutes walk. I mis-calculated, and was in shorts and sandals in the freezing cold. So I got a bit of wriggle on to stay warmer.

Nothing yesterday. Some time yesterday I suddenly got a huge urge for a huge pile of crisps and similar things. Knowing myself I decided to go out and buy a 100gr pack of crisps and be happy. Turned out all 100gr packs of crisps were sold out, as were all 150gr. So I ended up with 220gr, and once that was done kept on eating. *sigh* Oh well... while I'm not dieting I knew I was overdoing sport and being active a bit, thus thus made sense. Decided not to workout yesterday and also keep today fairly quiet. Just walk a few steps every hour, and maaaaybe a bit of stretching tonight. Not a good weather to go out and run anyway. Thus a few quiet days are probably exactly what I need.

Did an hour row this morning again. Did a decent job of keeping the HR down under 150 the whole time while staying fairly consistent on SR (stroke rate) and speed. Just what you want on a SS (steady state) session.

Didn't feel great this morning (self inflicted). I'm likely celiac and ate a "gluten free" pizza from a pizza place. Even if it's gluten free in a pizza joint, there's likely cross contamination. If I get fully glutened, I feel like I got ran over by a truck the next day. This felt more like a minibus had run over me, so not too terrible, but certainly felt bad to start the day.

Circuit: 60 sec on, 15 rest / switch
Repeated each group 4 times; added weight as appropriate.
Group 1:
Forearm plank, rowers, step up (left), step up (right), hang from the bar, hip thrust (couch=bench), jumping jacks / rotating jumping jacks.
Group 2:
Push up, supine bridge, squat, deadlift, hang from bar and knee raises, bent over row, up & out jacks 30 sec / lunge jacks 30 sec.
20 + minutes of stretching after ( so I can use my legs tomorrow.)

45 minute run (3.7 miles). The new route I found has a massive hill in the middle, my newest goal is to be able to run all the way up!