What Was Your Work Out Today?

I walked around 11,000 steps, and I'm going back out for another walk soon. Will hopefully end the day with 15-20,000 steps :-D

An hour's yoga before breakfast, then an active recovery day, with over 27,000 steps in.

cyaneverfat wrote: »

drmwc wrote: »

An hour's yoga before breakfast, then an active recovery day, with over 27,000 steps in.

Wow, impressive!

Thanks! We are moving offices, and I went into the old office to pick up my stuff. That helped quite a lot with the step count (and meant that some of the steps where whilst lugging a 28 kgs bag). It was also my time on public transport since lockdown begun.

My evening walk was king of stunning:



Today, I had a full free hour over lunch, so I did a spot of hangboarding. I got 8 seconds on a 15mm rung, which is pretty good. My efforts on the 12mm rung were less impressive - around 4 seconds was my max, so I'm still not really strong enough to use it properly.

Last two days were easy workouts so I could do today's workout -- 12 X 2 minutes as hard as sustainable with 1 minute active rest between. First half on the LateralX and last half on the AD Pro (Assault Bike).

Yesterday (forgot to put it in) was 55 minutes easy cardio at less than 70% max HR.

Stretching routine. Working on my hip flexors mostly today. Finally managed to do the first step of mermaid pose without a hamstring muscle on my right leg doing something painful. I got to this point about 3 weeks again with the left leg, but my right leg muscles are dodgy as *kitten* anyway due to a very hypermobile ankle. Splits attempt afterwards. Comfy sitting on my blackroll on both sides. Fairly comfy sitting on a 4cm smaller popcorn roll on left, got to a minute on right. Got down to 3cm less on the left leg for a few seconds. Didn't try on right as my muscles decided it's enough. An evening well spent, with very cool, relaxing music.

Easy hour of cardio -- 30 on the LateralX and 30 on the Assault Bike.

Had some fun today. Did an AMRAP (As Many Reps As Possible) workout with a Superset alternating sets of pullups, pushups & situps. In approximately 40 minutes, I got in 48 pullups, 200 pushups, and 120 situps. Followed that up a little bit later with a 45 minute stint on the elliptical. Nice change from my slow paced power routine.

Enjoying a bottle of... oh, never mind.

Hi,

These are my workouts and future diets. Dieting buddies?

(*These aren't my videos, I'm just giving you the links for some help*)

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)- https://shrinkme.io/RVfuKL9U

How To Diet To Lose Fat FOR GOOD (4 Phases)- https://shrinkme.io/bQk5c

20 Foods That Help You Lose Weight- https://shrinkme.io/qwfau

14 Filling Foods That Help You Lose Weight Fast- https://shrinkme.io/Rk0OI

Do This Everyday To Lose Weight | 2 Weeks Shred Challenge- https://shrinkme.io/yaNZ84G

Full Body Workout - QUICK & EFFECTIVE (No Equipment) | 15 Day Challenge-https://shrinkme.io/Q8BHRz

Hope this helps and good luck!

MikePfirrman wrote: »

Easy hour of cardio -- 30 on the LateralX and 30 on the Assault Bike.

Same today but only 50 minutes. It's raining today (finally) in Tucson. Temps have dropped 10 degrees in an hour. If lightning wasn't so bad today, might have braved the rower instead outside. I don't mess with lightning though.

Hope to get outside tomorrow AM and use the rowing machine on the deck. Mid 70s will feel like Winter right now.

I did an hour's yoga before before breakfast.

I got an evening walk in, ending the day on just under 20,000 steps

Finally, there was climbing! I got some strangers to set me some routes. Either they were all really hard, or i'm not very good!

A 90 minute session - great fun, and I only stopped as the sun had set.

(My wall is MattWall35 on Eat Spray Love if anyone here fancies challenging me.)

10 min elliptical
15 KBell Swing
15 KBell Squat Press
60 Sit-ups
25 Push Press

12/8/4
Shrugs
T Bar Row
Lat Pulls
Seated Rows
Iso Pulldowns
Rope to Face
10 Pull up to Knee Tucks
60 Roman Step Ups
30 Dips
Dbell Shrugs
Curls
Bent Over Rows
Upright Row
Hammer Curls
Preacher Curls
60 Rower
30 Overhead Press
45 sec work / 15 sec rest x 10 rds Assault bike

I slept in and got up to shower before working from home today- Does that count I'll make up for it tomorrow with a heavy whole body lift session and some hiking/cardio. It'll be a good time!

MikePfirrman wrote: »

Been dreading this. Have to do 2 TT (timed test) rows for my Indoor Rowing club this month. Today was the harder of the two -- a 5K TT. Did it in 21:59, pretty terrible time (rowing times are very similar relative to running 5K times) but I did it. Hadn't rowed much in the last 7 weeks. No where near my Personal Best (19:35) but I'm glad I did it. My goal was pretty simple -- try to keep the Stroke rate at 24 and hit 90% max HR at minimum and hold it there. HR got to 92 or 93% Max. Nearly 500 calories in 30 minutes including Warmup.

I understand your feeling, Mike, but no question 2:11.9 at a 24 is strong, and sustaining it 20+ minutes is hard.

A lot of people would tell you there's no way to go that fast even if you go to 35.

More on topic: I stopped participating in this thread quite some time back, while still doing regular workouts. I haven't rejoined, and have gone through Winter (even before shelter at home) doing my usual lighter schedule of rowing machine and spin class, until corona. Thereafter, I continued rowing machine, but I always get sick of it by end of WInter (and I don't much worry about that, knowing on-water season is coming). Well, for a variety of corona-related reasons, on-water season still isn't here, for me.

Until it got hot/humid here, I was alternating brisk walks with rowing machine, but staying off my bike knowing the local hospital system was challenged and considering that a bit higher risks (I need to ride roads to get to the trails). Come the heat, I slacked off.

Now, I'm on a routine of daily short, easy machine rows (x 6 days) and an idiosyncratic alternate day lifting routine (progressive in total volume, chosen mainly to remediate rowing imbalances, but not interfere with rowing recovery), so that's x3 days weekly. It'll have to do, for now.

MikePfirrman wrote: »

@AnnPT77 - I'm glad you're back at it Ann. I know you're way more into the social aspects of exercise training and I envy that. I thought this might be tough on you. Sounds like a great schedule for now.

Your rowing club should look at doing things on Zoom or other methods. I know folks that do more OTW are doing a lot more of that. Zoom, RowPro (and Zwift is supposed to come out with a rowing version soon) -- computer comradery isn't the same but it's something.

No, not really social. I'm a happy introvert, pretty contented socially now.

I prefer multi-person boats, and we're not allowed to use them yet (only one person allowed in the boathouse at a time). I do feel safer on the water if I'm not out there completely alone, but my rowing club is ultra small (we each have a key, organize our own group rows), and I only regularly row with one other person (who turned age 74 today, I might add) who can confidently carry her own boat.

I can carry my single, probably should be going out despite fears about rowing completely alone, plus extra concerned about that in context of a particular type of invasive weed bloom we have that's potentially fairly dangerous to small boats. (They grab the oars, pull one over, tangle around the body, are heavy. We've had newbie rowers literally get stuck in them and need to be pulled out. In that kind of situation, my double has often been the "rescue boat" since one rower can manage the shell while the other handles rescue). Usually, the university women's coach hires someone for weed control, but they've not been practicing much in small boats since the new coach, and the club can't afford the weed control. Those few fellow rowers who are going out have reported that the weed situation is really bad, as we're having a hot summer, so they thrive.

(If I had any ambition, I'd throw a canoe or kayak on the car, and do that instead, since it's a more stable platform by far, even though I like the skinny models of those, too. ).

ETA: My core motivation for being active is enjoyment. I competed and trained hard when that was fun, and tapered off competition when it became less fun. On-water rowing is fun. Machine rowing is a maintenance/building activity for on-water. I tolerate it for that reason. Lifting is almost entirely non-enjoyable, for me. I do feel better if I work out regularly, and intellectually I know I need to stay strong as I age. Basically, I'm now trying to game myself into discipline as a driver - something that's alien to my character, frankly - so am keeping the workouts short and non-fatiguing in order to give myself fewer excuses to skip. This isn't a pretty self-portrait, but it's a true one.