What Was Your Work Out Today?

3x20 Plank leg raises
3x20 Plank side crunches
3x20 Bodysaw
3x20 Plank rotations
3x20 Side plank rotations
3x20 Side plank knee taps
4x20 Tricep dips
4x20 Leg raises
2x30s Tuck hold
2x30s Boat pose hold
2x30s Tuck sit hold

50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.

Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.

I did standing at my desk at work by creating a "stand up desk" that cost me nothing. I found a link to figure out calories burned from "standing" here https://captaincalculator.com/health/calorie/calories-burned-standing-calculator/

Did around 55 minutes -- 30 minutes of interval work (one minute easy, one moderate, one all out, repeat) and then 25 minutes of Steady State as a CD. Around 800 calories for the 55 minutes, so I was pushing pretty good finally today.

Still no rower -- 30 of intervals on the LateralX, which I'm pleased to be able to get to 90% of max HR on if I set it at the highest resistance -- and 25 C/D on the AD Pro (Assault Bike). Went pretty easy on that, around 70% of max HR, which was very slow because the HR stayed elevated a bit from the interval work. Higher than the average Watts would normally dictate.

If there's a time where I can't row, this is a good one. We're having a record August for heat after a record July. Our highs have been 106/107 all week and the lows are only down to 83 or 82. I don't like to row outside until it's around 75 or so at 5 AM, then I'll start early. By Winter, I'm rowing outside in the sun at lunch to keep me warm at 45/50 degrees.

I did week 6 day two of Jeff Nippards Fundamentals of Hypertrophy program, it's upper day. 70 minutes of strength training.

Still not regularly participating in the thread, because I'm too booorrrrrrinnngggg, but still plugging away at my minimalist steady state machine row 6 days a week, lacadaisical lifting 3 days a week. It'll have to do. 😉 Probably get in enough meters to hit the Dog Days Challenge, at least (yup, that minimalist).

MikePfirrman wrote: »

50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.

Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.

So sorry you're going through this, Mike! Especially bad timing if you'd been planning to enter the USRowing Virtual Summer National Championships . . . looks to have been low participation, and not hypercompetitive (at least in the classes of interest to me). Not a chance in the world of winning/medaling, but age group doesn't look ultra-fast, even though no weight classes. I'd wondered if it would be low participation. Not sure how the men's masters classes were competitively, though. Men's is usually stronger (relatively speaking) than women's, in indoor masters, it seems like.

Hope your new routine helps you heal and avoid repeats.

It’s raining ^^^

Had a morning ride on the bike doing 19 miles in 92 minutes - did what passes for hills around here so a little slower than usual. Will be doing upper body/core work this afternoon to help balance out the leg work.

today was Les Mills (on demand, ROKU) body pump #103 45 minutes. Tricep hell.

AnnPT77 wrote: »

Still not regularly participating in the thread, because I'm too booorrrrrrinnngggg, but still plugging away at my minimalist steady state machine row 6 days a week, lacadaisical lifting 3 days a week. It'll have to do. 😉 Probably get in enough meters to hit the Dog Days Challenge, at least (yup, that minimalist).

MikePfirrman wrote: »

50 minutes, a bit harder than yesterday's test run for my back. Nothing too hard, kept HR between 65% and 70% of max. 30 on the LateralX and 20 on the Assault Bike. Around 620 calories or so. Still too hot to row and I'm not sure if it wasn't that I would yet. Want to make sure the back is feeling much stronger before I attempt that.

Bought a planking board with a game built into it. Frustrated with how often my back has been hurt. Going to work a lot more on my abs. I'm believing I'm out of balance with my core not matching my back muscles. My shoulders used to get injured a lot when I did too much rowing or too much benching. I'm a firm believer in balancing the body out. Although rowing does work the core, I hadn't been rowing much lately, so I'm guessing that's why I pulled something last week, one day after my monthly hard row timed test.

So sorry you're going through this, Mike! Especially bad timing if you'd been planning to enter the USRowing Virtual Summer National Championships . . . looks to have been low participation, and not hypercompetitive (at least in the classes of interest to me). Not a chance in the world of winning/medaling, but age group doesn't look ultra-fast, even though no weight classes. I'd wondered if it would be low participation. Not sure how the men's masters classes were competitively, though. Men's is usually stronger (relatively speaking) than women's, in indoor masters, it seems like.

Hope your new routine helps you heal and avoid repeats.

Thanks Ann. I'm beginning to believe that my competitive days are over at 55. It's sad to think that, but this year, I spent nearly a year trying to get back to form and didn't come close. At best, I got a sub 8 minute 2K (I think a 7:57) My PB only less than three years ago was 7:11. That's like an ocean of difference (as you well know!). I said if I weren't sub 7:30 by the end of this year, I wouldn't compete and that's looking highly unlikely at this point.

The meters were there, but the strength wasn't. When I set my PB, I was lifting 3X a week. With the gyms closed and limited access to weights (along with the back issues), it's been hard to consistently lift safely. I can do machines easier than free weights. I have more than some (Bowflex adjustable 50 lb weights) and some heavy KBs. But the ballistics of the KBs has been hard on the back and I don't have a weight bench, so I'm limited on what I can do with the dumbbells. I might invest in a reasonable bench soon.

I have that plank board coming in this week to gamify planks. I'm hoping that gives the core enough strength to help the back. I'm likely going to change at least one day a week to some yoga (which I absolutely detest) for back strength. But so far, what I've been doing isn't working. So time to change things up.

In the scheme of things, it's about health and I'm a whole lot healthier than I used to be. I just enjoy competition as well, but if I'm not close to being competitive, I'm not going to go for a participation award.

One hour of really light stuff today. 30 on the LateralX and 30 on the AD Pro (Assault Bike) followed by a lower back stretch. Will likely do a short yoga workout later on for the back as well.

rupshaw wrote: »

2 mile run at 24 degrees...BRRR!

Where do you live? It's like running in a clothes dryer here during this time of year.

10 minutes jump rope
5 minutes of burpees
4x20 Cross Reach Sit-Ups
4x20 Dead Bug
4x20 L-Sit Ups
4x20 Knee-ins & Twist

Barbell squats, bench press, bent over barbell row, leg extensions, planks and then ran a few miles. It's good to be back in the gym finally.

40 minutes of cardio today. Just a bit harder than yesterday but still pretty light stuff.

Got my new Plank Board in. It's called "Stealth". It's a plank board with a phone app that you put on your phone and play games as you plank. I learned I can't hold a plank for 3 solid minutes real quick! 90 seconds or so is my limit right now. The wife thought it was fun too, so an added bonus.