What Was Your Work Out Today?

Deadlift day for me.
275@5
310@3
345@6
Defecit deads 2x5
Wide grip rows 3x15
Dumbell pullover 3x15
Close grip lat pulldown 4x5-8
Preacher curl 3x15
Shrugs 2x10
Reverse hypers 3x10

Rowing machine, 4 x (2K on, 2' off). Each of first three "off" segments was 5* row-out (about 15"), drink water/wipe sweat, about 45" row-in; last 2' "off" was row easy/continuous CD. Work pieces all easy SS, focus on technique and meters per stroke, maxed at just over 70% heart rate reserve (145bpm), averaged just under 65% (135bpm), 2:36.9 average split, 18spm. 860m rowed, total, in the "off" segments, for a grand total of 8,860m. It's slow, but not truly terrible SS for a LW60+, I think.

Yeah, I sweat lots even rowing that easy. It's a little warm in here, but mostly it's that I'm just very good at sweating. 😆

52 minutes today a bit harder than yesterday. All on the LateralX and AD Pro Bike. Kept it all between 65% of max and 72% of max. Tried to cap it at 70% of max but the HR drifted up a bit too high.

Taught some Bodypump tonight! Altho this is not conducive to my lifting goals, still worth the free gym.

Two full body circuits within 30 minutes. I use 30 as my cut off or I over do it-but I love to lift circuits.

Tomorrow running intervals while pushing 27 lbs and a 10 lb stroller.

drmwc wrote: »

Climbing tomorrow! 😀

I started off the day with an hour of yoga. Disaster struck - I tweaked my lower back. I gave up on the yoga, and decided discretion was the better part of valour, and didn't climb. I had quite a sedentary day.

I went to see my parents yesterday. This is 7 hours' driving to do as a day trip, so I was slightly nervous as to the impact on my back. It held up well, and I managed to be reasonably active, getting 18,000 steps in and climbing miscellaneous bits of my parents' house. (They have been in the same house for 50 years now.)

My back felt fine. So climbing tonight!

Ran way short on time today, so did a 24 minute quick, hard interval set on the AD Pro. Basically, did one minute easy, one moderate, one all out. Repeat X 8. Did a couple minute cool down and got back to work.

Work is crazy right now, which I won't complain about. Good to be busy again. 2nd Quarter was garbage.

my day is usually the same most days.....cycle 5kms to work, 12 hour shift with lots of walking, cycle home uphill, do some bodyweight exercises and dumbbells before bed, rinse and repeat - and yes I hate gyms with a passion

Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).

AnnPT77 wrote: »

Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).

That's super strong Ann. Very likely better than I could pull right now with the back. Nice work! To keep the HR in check with only 2' rest is fantastic.

Rowing machine, 3 x (2k on, 2' off) steady state at <= 70% heart rate reserve, 17spm, and 37 minutes of the silly dumbbell supersets. On the row, still going for meters per stroke, which is partly push and partly patience. (Patience helps boat speed, so worth attention.)

MikePfirrman wrote: »

AnnPT77 wrote: »

Rowing machine, 4 x (2k on, 2' off/CD) for a total of 8727m. I'm sort of pleased with the 2nd piece especially, at 17spm, 2:33.4 average split, HR mostly below 70% heart rate reserve (which would be about 143bpm - briefly went above that, topping out at 146bpm). Regretfully but intentionally backed off pressure in pieces 3 & 4 (still 17spm but 2:37-point-whatever).

That's super strong Ann. Very likely better than I could pull right now with the back. Nice work! To keep the HR in check with only 2' rest is fantastic.

That's really kind of you to say, Mike! I started too late (mid 40s) and lack the genetics to be a great rower, but it gratifying when I think I'm doing something good as measured against my own personal LW60 capabilities. I don't have your admirable drive to reach objective excellence.

I'm appreciative that someone here gets why I'd do this kind of workout, when so many think a person's "supposed to" go for high spm/low split routinely. No one ever said it in so many words, but when I look at my first coach's split goal charts and training plans, it's pretty clear that technique and power create meters per stroke, and conditioning creates the necessary combo of endurance, VO2max, and such to carry that meters per stroke up to high spm in race conditions, plus keep that rating/power combo rolling for the entire race length. In that approach, the biggest chunk of base training is lower spm, but still strong pressure per stroke; not to mention that lower spm leaves more mental capacity to tend to technique because of the longer time per stroke.

As an aside, my true rest in the intervals between 2ks is 1 to 1:15, because I row in and out, just row a little easier. This intensity level ought to be sustainable for 6k without the breaks since I'm not going hard, but even at sub-70% I sweat to a ridiculous degree even in house A/C, so I hold up better with a quick drink break between pieces, and it helps me mentally. I'd want longer rest intervals at higher intensities, not just because of hydration!

@AnnPT77 -- I honestly didn't get the whole low SR thing with power until the last few years. I certainly do now. I'm hardly doing anything for performance, though, now. I'm completely just moving away from times and concentrating on my core to (hopefully) help my back. I'm glad you're staying ready for the water, hopefully soon.

55 minutes fairly easy today again. 30 on the LateralX and 25 on the AD Pro. All between 60 and 70% of HR Max, mostly around 65%. Will likely do a similar workout to a 4 X 8 minutes tomorrow, but on the bike and elliptical.

Not rowing much these days until the heat breaks. We are finally supposed to have a few days under 100 late this week/early next. Can't wait till the AMs are back in the 70s. Very soon. Then I'll see how the back feels, likely with some low DF (drag factor) rows.

6.5 mile walk with strength training mixed in.

Short n sweet