What Was Your Work Out Today?
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Had to turn in a TT (timed test) on the 2K. Not feeling it at all lately. Though I feel decent, my times are terrible. So I just did a ladder workout starting at 24 SPM, then 26, 28 and 30 for every 500m. Got me through it at least. Ended up with like a 8:26 -- super slow for a man. HR got up though. Just confirmed what I knew. I lack power. A lot. Something I'm going to work on this year.2
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+/- 40 minute walk
2k row1 -
Cable Chop
Face Pull
Kneeling Cable Crunch
Palms Up Bicep Curls
Tricep Cable Extension
Hex Bar Squat
Leg Curl
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65 minutes on the bike trainer. Focus was staying controlled in the saddle at different cadences and power outputs. (Kinda geeky and boring, I know). Controlling higher cadences (115, 120 rpm) was tougher than it looked on paper.2
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100 Fwd Jump Rope
15 KBell Swing
50 1/2 Jax
15 Wide GripPull-ups
30 Hand Release Push-ups
40 Hanging Leg Raises
10/6/2
Shrugs
T Bar Row
Lat Pulls
Front Raises
Straight Bar Pulldowns
Lateral Raises
15 Rev Grip Pull-ups
Iso Pulldowns
Rev Flys
Dbell Shrugs
Dbell Snatch
15 Close Grip Pull-ups
Nifty 50
Crunches/Supine Bike/Flutter Kicks/Rower/Knee Tucks/Mtn Climbers/ Hip Lifts/ Straight Leg Situps
30 mins cardio Treadmill Run1 -
Incline dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Dumbbell squats
Dumbbell SLD's
1k row1 -
6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.1
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65 years old, lost 110# since I started here in 2013 - training for a Spartan run next year. I don't want to slow down as I age; hope to keep going and keep improving.
70 minute warm-up including body weight work, overhead carries, farmer carries, rolling, stretching, running.
60 minute weight-training session with a personal trainer - squats, deads, legwork, etc. Kicked my butt.
25 minute cool-down with stretching and running.
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shoveling 8 inches of wet snow with an inch of ice on top.2
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Bench Press
Leg Curl
Underhand Tricep Pulldown
Dumbbell Bench Press
Decline Sit-up
Overhand Pull-up
Shoulder Press Dumbell0 -
Morning Meltdown day 63 from beachbody on demand0
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I LOVE Heather Robertson on YouTube.
I alter around depending on my mood but she’s really great.
Fun music, lots of HIIT too.
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Yesterday's workout was spent at the driving range with family and I managed to fit in a 2 mile run (10 minute pace). Today was a 30 minute journey row on my Hydrow.2
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30 minute row, then 20 more on the Assault Bike. HR got up too high for what I like to do steady state work at but I lowered the DF from yesterday and it felt easier. Around 6100 meters. Assault Bike was very easy, mostly as just a cool down.2
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20 minute rowing.1
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Concept 2, 3 x 2020m, 6804m with the row in/outs and CD.
It's my quasi-mystical ritual to kick out the old year, usher in the new: The 2020m, with rating in the 20s (24), splits in the 2:20s (2:21.9, but the last one at 2:20.0 even). HR? Um, 100% minus 20-something percent, maybe, to support the theme? 😉🤣 (It does amuse me that around 1/3 of the pieces' time, HR was at/above 220-age, y'know, that level some imagine one can't exceed without dying or something? It's only about 80% reserve, in reality, so NBD.) Average (including the breaks) 67%-ish reserve, max 85%.
Metaphorically, I'm thinking of this workout as like Dorothy clicking her heels together while saying "there's no place like not-2020; there's no place like not-2020". 😬
Happy New Year, all!0 -
AlaskaSusan wrote: »65 years old, lost 110# since I started here in 2013 - training for a Spartan run next year. I don't want to slow down as I age; hope to keep going and keep improving.
70 minute warm-up including body weight work, overhead carries, farmer carries, rolling, stretching, running.
60 minute weight-training session with a personal trainer - squats, deads, legwork, etc. Kicked my butt.
25 minute cool-down with stretching and running.
Nice work - a good lot of volume, for sure! (I'm your age, 65, so I hear what you're saying about sustaining/improving. You're doing impressive workouts, obviously!)0 -
MikePfirrman wrote: »6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.
It's interesting to me how much the nature/extent of fatigue can differ from X split at lower rating/higher power vs. higher rating/lower power, and also the extent of stress on particular injury or stress-prone body parts. As you've seen, I'd usually prefer to lower rating and focus on meters/stroke & split, to work on power, rather than changing DF. I don't have a good reason for that: I'd be lying if I claimed it was for simulated boat feel, because I usually row quite a few different boats over the course of a season, sometimes rowing the bigger boats with only part of the crew rowing, so that's a lot of different boat-feels, that probably correlates roughly to quite a range of mid-range DFs.
I'll be interested to hear how the DF variation works out for you, could be a thing to emulate if you're perceiving benefits after doing it for a while.1 -
First "run" in 4 months went about as expected. Taking it very slow to avoid reinjuring the left foot.
10 min walking dynamic warmup (marching steps, butt kicks, high knees, side swings with each leg, etc.) then into three 12 minute blocks of 10min at easy pace (11:30) with 2 min recovery (13:00) to check posture, stride, tightness. Finished with 10min cooldown to walking pace to end it. about 4.5 miles done.
Tough to see these pacing numbers, but at least I'm able to run again. Easy spin on the bike today to flush out the legs. Long ride tomorrow, maybe outdoors if afternoon temps reach the high 40's. If not, its a pain cave session.
Happy New Year!1 -
Dumbbell lunges
Dumbbell stiff leg deadlifts
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Decline bench sit-ups0
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