What Was Your Work Out Today?
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55 minutes of Steady State cardio again. 30 minutes on the rower (but man, I wish it would cool off! 92 yesterday and 90 today! Both record highs again). Then 25 on the Assault Bike. All under 70% max HR.3
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Wednesday morning wiggles (workout):
followed by a slightly less rapid mile around the block (about 13 minutes on the dot today....maybe the ankle weights slowed me down? :P )
....then hopped straight onto Zoom to begin classes! (I felt kind of silly with my ear warmers and coat still on, but, hey -- I needed to get at least a little walking in!!)1 -
Deferred to late morning start (because 24 degrees F (-4.4C) is too cold for safety IMO), but was able to get a row in, in the double. Very light South wind, atypical midday this time of year, sunny, temp up in mid-30s to low 40s, and truly beautiful. My Garmin lost its mind somewhere during the row, so I don't have stats 🙄), but we did some extra distance so it has to have been at least 10k.
I've been slacking off workouts, between my usual late-Fall grumpitude/denial of the end of on-water season, and a disruption for cataract surgery on the 2nd eye (first was in 2016!). The *required* surgical disruption was short, but I let it put me off track for a while. Indoor rowing will get rolling again soon . . . I go through this nonsense with my own psychology every year, have for 15+ years now, and it always ends up fine. Pretty sure it'll be fine this year, too. 😉😆2 -
100 Fwd Jump Rope
500 Meter Row
Box Jumps
Stair Circuit (every/other/left/right/hop)
Bball Court down & back for the following
High Knees
Butt Kickers
Laterals
Build up Sprints
Tire Drag
Jog
Tire Flip
Jog
Stair Circuit
50 Criss Cross Jump Rope1 -
30 min on the bike trainer & 5,000m indoor rowing1
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40 minute row today and then 15 on the Assault Bike. Longest row since getting back on the rower. Very slow, all of it -- steady state work between 65% and 70% max HR. Real low DF still to keep the back from hurting. 88 degrees outside again. I like rowing when it's like high 60s best. Supposed to have that be middle of next week.2
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I ran my mouth all over the place. I'm taking it back outside and I'm going to jump rope for awhile.2
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Took a walk, 4.11mi in 1:00:19. Not sure, think this might be the first time I've averaged over 4mph since sometime last Fall? I try to titrate walking dosage carefully when it comes to optional exercise walks. Too much, and the bad knees pay for it. Too little, and I don't keep enough walking-specific conditioning to enjoy the occasional long walk with purpose (talking special scenic walks, art fairs or music festivals, etc.).2
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Another morning with Team Body Project:
- "Totally Totally" -- second day in a row!! Momma joined me for part of the session.
1 - "Totally Totally" -- second day in a row!! Momma joined me for part of the session.
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Deadlift(standard/sumo/straight leg) 6 sets each super set(always) with some core work. Followed by an hour hike.1
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Hardest (machine) row, by far, in a while. Did 4 X 8 minutes w/ 2 rest. Slow as anything, but I had three goals -- just do it all on the rower, get through it without quitting and hit 90% of max HR on each set. Hit my goals. 2:10 pace on first one, 2:14 on second, then 2:19 on 3rd (fell off a cliff a bit) and 2:20 on last. All 27 SR w/ really low DF (around 65/70). Still babying the back and just making sure I build up slowly.
Didn't help it was around 83 or 84 degrees at lunch. Another hot one.
Half way through my 100 pushups, 100 pressups, and 64 weighted squats or deadlifts (really lighter weights for now, like 40 to 60 lbs).0 -
Too windy again today to row, with the water temp as low as it is, so my regular rowing double partner and I took a nice bike ride instead - started from my house, hopped on the trail system a couple of miles from here, and rode to a park just a few hundred meters downstream from where we usually row. It's about a 20 mile round trip, which is far enough but still comfortable for me on the hybrid, at my current level of cycle-specific conditioning. 😉
Grateful that the weather's still letting us get outside and have fun in comfort doing this, never a sure thing in Michigan in November.1 -
I am doing an rowing challenge to row a half-marathon (on my ERG) by the end of the month. I did 10km this morning, am due to do 12km tomorrow and then working up to 20km (or 21.1 to be precise) on 29 or 30 November. We'll see!2
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15 min's elliptical
15 KBell Swing
15 Dbell Squat Press
20 Leg Tucks / Wipers
80 Push-ups
3 x 15
Mil Press
Mule Kicks
Waiter Curls
Lateral Raises
Smith Deadlifts
Rear Delts
Rope to Face
Rope Curls
Front Raises
KBell Deads
Calf Raises
Upright Plate Raises
Sporty 40
Rower/Hip Lifts/Knee Tucks/Crunches/Flutter Kicks/Scissors/Situps/Mtn Climbers/Supine Knee Tucks/Rope Crunches1 -
Friday morning movement:
• Team Body Project's "Totally Triple"
I went on a 2-mile outdoor walk during my break before the afternoon session of virtual instruction. I almost got a little too warm with my coat and ear warmers on. The sunshine was magnificent today!!1 -
Goblet Squats 1x6, 2x5
RDL's 3x8
Leg Press 2x10
Swiss Ball Leg Curl 2x10
High Pull 3x6
Cable row 3x8
About a 50 minute walk outdoors
Workouts have felt the worst this week. Funny enough, I took the week off work, so was expecting great workouts since I wouldn't be tired from work. A little disappointing, but oh well... time for a deload for the next week or two.1 -
Chest, tris, and shoulders
Incline bench 4 sets
Flat hammer chest press 3 sets
Flys 3 sets
Seated shoulder press 4 sets
Dumbell side lateral raises 3 sets
Skull crushers 4 sets
Rope pull down 3 sets
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Improbably enough (in Michigan on November 21), it was amazingly beautiful rowing weather today, even though we went half an hour later than usual to get a little higher air temp (few degrees F above freezing at the start). (Usually, later start means more wind, which is more risk when water's cold.) Glassy water much of time, at most tiny riffles; a few clouds but good patches of sun. Gorgeous.
Accordingly, about 12.5km rowing the double. We went upstream farther than usual, got to see the swan family flotilla on the water, 8 of them. (Kind of evil birds to interact with up close, but beautiful to see on the water.)
Quick downriver snap, post row, from the ramp to the club's rowing dock:
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Saturday morn' with the Team again:
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First, a round of Team Body Project's "Just Combo",
then "Turbo HIIT Evolve".
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Weird weather today but the wind wasn’t bad
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Kinesis chest press 3x8
Kinesis incline press 3x10
Lateral raises 4x12
Tricep rope pushdown 1x10, 2x8
Standing calf raises 5x8
Ab circuit: Machine crunch, cable woodchop, 30 sec plank x3
1000 m row1 -
Sunday morning: Very short date with Team Body Project
- "Upper Lower Cardio"
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10K row along with 100 pushups, 100 lateral raises and 64 weighted squats. Longest row (54 minutes) so far in a while, since last Spring. Really super easy again, all under 70% max HR (very slow and easy, low DF, but back is fine and that's what I'm shooting for).1
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10K row again today. Really slow again today, but two 10Ks on back to back days and no issues. All under 70% max HR. Today is an off day for lifting, so just doing back rehab. I think it's the Superman Yoga poses (and holding them for a while) doing the most good. Really tricky to rid yourself of thoracic disc pain. It doesn't hurt like neck or lower back pain (I'm a pro at both of those two thanks to a severe auto accident years ago), but it throbs pretty bad when you lay down on your back or sit back against a chair. Just more aggravating than stabbing. Glad I'm getting it under control.1
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100 Fwd Jump Rope
15 Min's Elliptical
Down and back on a Bball Court
Laterals
High Knees
Butt Kickers
6 Build Up Sprints
100 Fwd Jump Rope
Stairs Circuit (Every/Other/Face left &Right/Hop)
Jog
DBell Carry (50#)
30 second Box Jump
Jog
10 Burpees
50 Criss Cross Jump Rope
Stairs Circuit
Jog
30 sec Box Jump
Stairs Circuit
5 x 30 sec work / 10 sec rest Treadmill Belt drive,
15 KBell Swing
30 sec Lateral Box Jump
Tire Flip
Jog
Tire Drag
Jog
500 Meter Row
20 Leg Tucks1 -
No morning walk today....
but of course I started the day with Team Body Project!!:- another round of TWT Day 1 - Sweatslinger
- then an early afternoon session of "Turbo 20's 2"
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Burn 500 calories with Jeanette Jenkins! Its a 45 minute workout on youtube. I love it!2
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ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.3
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ARG!! I am getting hit w all the medical issues. Back injury is either pinched nerve, herniated disc, MS, or all three. I have flu-like symptoms so getting tested. I JUST WANT TO TRAIN but I know taking some time off to reset is ok.
Hope you're OK Alex. We'll be thinking of you.
Today was a hard, short rowing "sprints". Not really a sprint for me as I'm so darn slow right now. Had an ITC (interclub competition) 500m to turn in for this month, so I decided to do 8 X 500m/3 minute rest, with the first one counting as my ITC score. Well, I was never really a strong sprinter on the rower (1:40 was my PB time). So why I thought I could hold 1:35 on the first 500m was pretty silly of me. Ended up crashing and burning pretty bad and doing a 1:52. Not terrible considering, but the way I did it was horrific. Then the next seven intervals were shear pain. All were over 2:00 (from 2:00 to around 2:05). Light DF and high SR (stroke rate).
Did a 1K W/U and a 1K C/D as well.
Was nice and cool out on the deck at lunch. That was pleasant.2
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