What Was Your Work Out Today?

Concept 2 rower, 8 x 2k, with row in/out & CD, totaling 9078m, the 2k pieces at an average of 2:27.9 pace, and 21spm. Focus on some technique points, try to hold under 2:30, let everything else fall where it may. Average HR (including the easy rowing in "rests" & CD, water breaks) around 65% reserve, max around 75%, so most of the actual rowing was in the 70-75% range.

I'm done with the Holiday Challenge, a day early and a few meters over minimum, not total huge volume in absolute terms, but good 'nough for a li'l ol' lady, I guess. It would be time to feel like throwing the erg through the front window into a snowbank, but there's no snow. 😐

Dumbbell lunges
Stability ball leg curls
Dumbbell bench press
Incline dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press

1500m row

Half marathon, kind of spontaneous

6.49 mile walk/run in 1:29 in very cold (38•F) weather for FL.

1HugoG wrote: »

6.49 mile walk/run in 1:29 in very cold (38•F) weather for FL.

Well, this morning I woke up with lots of pain in my quads, in spite of the ice water bath and the CBD cream massage following yesterday’s race.
A cold water swim might help, but I’m rethinking weights for today.

drmwc wrote: »

I had blood work and an ECG earlier this week, and all seems well so I am allowed to exercise properly again.

I did leg day on Christmas Eve. I went light, as it was the first lifting day post surgery.

I did loads of pistols, 3 sets of 10 squat (60 kgs) and 3 sets of 5 deadlift (100 kgs).

On Christmas, I went round my little brother's. We had a climb in his garden (I was terrible.) Then we did a 10 mile walk.

I was a bit broken on Boxing Day, but I managed a hilly 8 mile walk.

Today, I have done an hour of yoga and a 10 mile walk. I will do upper body lifts this evening.

Merry Christmas, MFP. The photo is me on Christmas day. My jacket, like my hands, is barely held together with climbing tape.

Merry Christmas!

So glad you're cleared for exercise, and getting back into it (but paying attention to how you feel). That's a great photo, too: What a view!

I'm taking a brief time off from working out(finishing up a crafts project that will be a late Christmas gift, but needs to be done soon . . . and recovering from more rowing machining than is really fun for me). I'll plan to be back at it soon, and am mulling trying some new stuff for variety for a bit.

100 fwd jump rope
500m row
15 KBell Swing
1 Min Max Push Ups
1 Min Max Situps


10/6/2
Leg Press
Dbell Curls
Dbell Straight Leg Deadlift
Hammer Curls
Belted Calf Raises 3 x 20
Goblet Squats
Rev Grip Curls
Smith Machine Straight Leg Deadlift
Seated Calf Raises 3 x 20
Rope Squats
Rope Curls

Sport Abs 40 reps
Crunches/Flutter Kicks/Hanging Knee Tucks/Rower/Supine Bike/Mtn Climbers/ Hip Lifts/Straight Leg Raises/Wipers/Banded Crunches

@ Matt -- glad you're back at it. That's beautiful too!

Took around a week off with the kids -- no regrets there. Back at it today. Did 30 on the rower and then 23 or so on the LateralX. All Steady State work under 72% max HR.

Wife got me a full set of "slam" balls for X-mas. They are like medicine balls but you can throw them down as hard as you want and they just more or less stay there and don't bounce. Really cool. She also bought me a rack for them. My daughter is staying with us for a while, working from home. I'm recruiting her to help me set up a home gym (light weights) in the garage. I have a Power Tower (new, my present to myself), the new Slam balls, a few KBs, dumbbells (I might have to just get a cheap weight bench), a Total Gym, a heavy rope and a Plyo Box.

Back is feeling pretty good, so ready to up the weights this year. I found a very good chiropractor finally. That and all the rehab exercises I'm doing have me on a very nice trajectory finally. Time to build back up some strength.

Lat Pulldown
Push Ups
Overhand EZ Bar Curl
Tricep Pushdown
Lateral Raise
Leg Extension

Restarted workouts after throwing in the towel in June. Its been two years since I've raced, due to an injury in 2019 and the pandemic cancelling all of last year's races.

Today was Day One of base building. The morning session was a 2600 yd pool workout, including drills with paddles, pullbuoy, snorkel, fins - moving into a 400yd base interval and 10 x100 pacing set. Second session tonight will be yoga and some other mobility work. This week's calendar includes 3 bikes, 2 swims, 2 runs and 2 strength/mobility sessions.

Feels good to be back into formal workouts and following a training plan. Only twenty four weeks until the Patriot Half race(70.3) and thirty eight weeks to IM Chattanooga, but who's counting, lol?

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.

Cable Chop
Face Pull
Kneeling Cable Crunch
Palms Up Bicep Curls
Tricep Cable Extension
Hex Bar Squat
Leg Curl

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 Run

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.

shoveling 8 inches of wet snow with an inch of ice on top.