What Was Your Work Out Today?

I{ did 45 minutes pilates over lunch.

Then I did an hour long climb in the evening, on my home wall. I wasn't brilliant, but it was my first meaningful session since straining my ankle, so I was happy enough. Dynamic moves where I jumped from the injured ankle were notably worse than usual.

Given the current COVID spike in the UK, I'm avoiding climbing gyms for a bit, so all my climbing will be at home or outdoors.

Rowed on water, bow in the double, 7921m (though I think I accidentally included a few walking meters in there again 😐).

Rowed a little longer than usual because we were out with a slower single, so we rowed the usual loop, then rowed on a bit past the dock to sneak in a few more meters and time our return closer to when the single would be done rowing.

(We in the double look out for the singles, in case of flips or other issues. I wouldn't want to carry our double up to the boathouse until all the singles are at least in swim/throwbag range of the dock, at this time of year. It was in the mid-30s F this morning, a bit above freezing. The water's not completely cold yet, but cold enough.)

I closed out week 4 of Beachbody's Liift4 program, did a little yoga, and walked 2.5 miles. Yesterday was shoulders, and I can tell I'm actually getting stronger. I'm looking forward to next week and seeing how I increase my weight.

Anothier 7139m rowing bow in the double, on a chilly, overcast morning with lovely flat water, and the usual Great Blue Herons along the route, plus today there were 2 egrets - so elegant looking! - near the cove where there's usually just one. They weren't exactly buddied up, but maybe 30' or so apart.

Also, it's shaping up to be another Saturday where my planned dumbbell workout gets pushed to Sunday. 😐 As long as it gets done, that doesn't really matter. I think.

MAPS anabolic workout. currently in phase 3, so almost done!!! 1.5 more weeks until i finish the program!

2+ hours of yard work...

• Morning session of Team Body Project's "Low Impact Intervals 2"
• 2-mile outdoor "cool-down" walk
• Afternoon, as my frittata meal baked in the oven,
  another 2-mile walk around the neighborhood

Just the catch-up dumbbell stuff.

1hr rolling hills on the cycling machine

Around 8K, again rowing bow in the double. Garmin says 8364m, but once again (sigh) I forgot to turn it off until after we finished carrying boats back up to the boathouse.

We were out with the single again, so keeping him comfortably close for safety. When we got a bit further ahead than ideal, we did some things that added meters without adding much lead time-wise, like row up through a bridge only to spin immediately after, to give me a little bridge-steering practice, and looping downstream a bit at the start while he launched, before starting our normal upstream course.

As a consequence of some of that, we were approaching a stretch where I prefer to be cleanly single file, with him pretty close behind, so we laid on a short power piece to pull further ahead, which went very well given how little practice we've had doing that this season. (It's easy to get frantic when powering up, and rush the slide, or lose some technique, but it was pretty smooth. Nice.)

Such a beautiful day, too: Sunny, 40s F, flat water, isolated trees turning bright red and yellow against a backdrop of most still fully-leaved and green (looks like flowers in a bouquet). It was pretty awesome.

Then my car broke down, and had to be flatbedded to the repair shop, but that's a different story. 🤣

I've been down and out for a bit. Had some oral surgery and have had trouble eating a decent amount of food so took off 4-5 days. Back at it this morning:

2 1/2 mile run (30 minutes)
30 chin-ups
40 shoulder tap push-ups

Bench
130@5
150@5
170@13
Close grip bench 3x15
OHP 3x5-8
Plate loaded fly 3x15
Face pull 4x12
Overhead rope tricep extension 3x15
Grip work

4 mile walk, followed by playing with kettle bells. I did 3 sets of 5 goblet squats with 32 kgs; then 200 swings (double handed) with a 24 kgs.

It's Tuesday, so it must be 43 minutes with the dumbbells. Also some random side leg raises, donkey kicks, resistance band Pallof presses, and ab wheel rollouts (from knees) as incidental exercise, mostly while doing other things at the same time.

Beautiful weather, so my "cardio" was an easy steady-state walk to pick up my car from the repair shop, just a hair under 4 miles at an average moving speed of 3.6mph.

I'm not a regular walker, because my knees are cr*p and don't like impact. Still, I was amused when my Garmin's "insight" was "You are moving more than a typical Tuesday." No kidding. 🤣 For more amusement, mostly from the walk, it thinks I climbed up 71 flights of stairs and down 56. 🤣🤣🤣 I should probably be equally amused by this, also based on the walk, which is a small incremental upgrade in its estimates, just in time for my 65th birthday in the middle of next month:

I did a YouTube 5,000 step workout
https://youtu.be/Srpc_2Mpc9M