What Was Your Work Out Today?

Leg day-
Cable pull through
Calf raises w/ hex bar
Seated leg raises
Lying leg curls
Squat w/hex bar

Two days ago, I got a 90 minute climb in. I was terrible, but didn't seem in danger of dying, which was nice.

Yesterday I did a 10 mile walk followed by leg day, which may be sup-optimal planning on my part. For lifting, I did:

• 3 sets of 10, squat, 65 kgs
• 3 sets of 6 deadlift, 100 kgs
• Loads of pistols

500 K Row
40 Banded Crunches
15 KBell Swing
10 Squat Press
15 Rev Grip Pull-ups
30 Dips

15/12/9
Shrugs
Mil Press
Lat Pulls
Rear Delts
Rope to Face
15 Wide Grip Pull-ups
Laterals
T Bar Row
Front Raises
Iso Pulldowns
Dbell Snatch
Close Grip Pull-ups

Sporty 40 Abs
Situps/Hip Lifts/Rower/Flutter Kicks/Crunches/Knee Tucks/ Supine Bike/Mtn Climber/Hanging Leg Raises/ Hip Dips

Dumbbell stiff leg deadlifts
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Decline bench sit-ups

Just 1 hour of strong effort swimming to decompress my lower back. It worked a bit.

5k row. Goal was to be under 25 minutes (I know, not a very impressive goal). Went over by 7 secs. Still an improvement from the last 5k.

JessAndreia wrote: »

5k row. Goal was to be under 25 minutes (I know, not a very impressive goal). Went over by 7 secs. Still an improvement from the last 5k.

I think you're doing great. Sounds like you're fairly new to this, or perhaps resuming after hiatus? It's a skill based technical sport (when done properly 😉), as well as requiring conditioning (the longer the distance, the better conditioning required, loosely). Your profile says you're female, but I don't know how old.

If you're in the 30s age group, 25:07 would be good for a place about 1/3 of the way up the C2 *ranked* 5K times for women in that age group this season, i.e., fastest pace they've delivered so far this season for the distance. The top segment of the list is quite fast, the elite edge. (The younger you are, the more likely your age group includes women who've been rowing for a long time, competitive in high school or college and maybe beyond - tougher field.) You're in a respectable ballpark objectively, and improving.

You're doing fine, IMO. Keep up the goodness! 😊

JessAndreia wrote: »

AnnPT77 wrote: »

JessAndreia wrote: »

5k row. Goal was to be under 25 minutes (I know, not a very impressive goal). Went over by 7 secs. Still an improvement from the last 5k.

I think you're doing great. Sounds like you're fairly new to this, or perhaps resuming after hiatus? It's a skill based technical sport (when done properly 😉), as well as requiring conditioning (the longer the distance, the better conditioning required, loosely). Your profile says you're female, but I don't know how old.

If you're in the 30s age group, 25:07 would be good for a place about 1/3 of the way up the C2 *ranked* 5K times for women in that age group this season, i.e., fastest pace they've delivered so far this season for the distance. The top segment of the list is quite fast, the elite edge. (The younger you are, the more likely your age group includes women who've been rowing for a long time, competitive in high school or college and maybe beyond - tougher field.) You're in a respectable ballpark objectively, and improving.

You're doing fine, IMO. Keep up the goodness! 😊

Thanks! Yes, new to this. I had rowed at my gym before but just once in a while. Just now being consistent with it as I bought a rower a bit over two weeks ago. I quite enjoy it! I'm in my late 20s. Lightweight.

Oh, man: You're in 19-29; that's a competitive age group for women - some collegiate competitors, some just post-collegiate! Lightweight thins out the Amazon-type women in the demographic, but still. Nonetheless, you're still about 1/3 the way up in your age/weight if it's a C2, and you're just getting started. (I'm 60-69 lightweight, not as many women with athletic history, before Title IX in US, and fewer lightweights, besides - much less competitive.) IMU, Waterrower tends to deliver a bit faster pace numbers than C2, not sure about other brands.

As a long time rower, I'd encourage you to work diligently at technique initially, even at sacrifice of some speed/intensity at first. Getting good mechanics into your muscle memory right away is going to help with getting more effective workouts in the long run, and working on technique can be easier at moderate spm and intensity. It's much more difficult to improve on basics after they're grooved in as habits - ask me how I know! 😬😆

I don't know about your fitness background. If you're already pretty athletic, the idea of more moderate pace to build base fitness may not apply, but if not an experienced CV athlete, that's a reason to keep most of the pieces moderate at first, too. Even the Div I rowers I used to work out with occasionally are focused on base work seasonally, so it's never wasted.

Best wishes, and have fun!

@MikePfirrman @AnnPT77

Thanks for the advice.

I've watched Dark Horse Rowing videos on YouTube. I'm trying to make a conscious effort to keep good form, but yes, I catch my form slipping sometimes and then have to stop for a couple seconds and make that conscious effort again.

I've lifted weights for a while now. Cardio is definitely a weak point for me.

It's not a C2, but it's an air rower. The one at my gym is a C2. I find the numbers pace to be pretty much the same or very close from what I remember, as well as how it rows.
If the one I bought eventually breaks down, I'll get a C2. The monitor mine has is nowhere near as good as the C2 in terms of not saving data, and not being able to set specific intervals. Gyms were going to close in my city the day after I got the rower, so I kind of wanted it right away.

🤣 4 x (500m on, 30" off) . . . not fast, like any sane person would do . . . but easy (2:36.8!): barefoot, feet out, not even wearing workout clothes, listening to Sturgill Simpson's new bluegrass recording . . . just to stretch out and breathe a little, on a lazy, lazy day, I guess . . . not even a workout . . . so why am I posting? 🤣🤣🤣

No intoxicants involved, I swear. Maybe a half-ounce of encroaching senility? 😉

1k row
Dumbbell squats
Dumbbell RDL
Stability ball leg curls
Dumbbell incline bench press

Weights were feeling heavy today so just did a couple sets for each.

1.5 hrs on exercise bike

30 minutes on my new mini-trampoline, just arrived today. Fun!!

This has been a nerve-jarring day, but happily I talked myself into a short rowing machine workout, 3 x (2k on, 2' off/CD), 6646m at 2:24.4/21spm overall. Now I feel better.

It included what may've been my fastest cold 2k this season from a still start, at 2:21.7 pace and 22spm. That's not fast, just fastER than usual cold, definitely not all out (HR hit 163, which I think is only about 85% reserve, and I didn't get The Cough). I think with a proper WU I *might* be able to hold mid-2-teens pace, maybe, for 2K? Maybe one of these days I'll have to try. Heh.

The next two pieces felt fairly easy, oddly, though HR mostly stayed Z4. Drift effect? Recovered back to one-teens (<50%) in both water breaks, though. 🤷‍♀️ Bodies are weird.

60 mins Light Intensity Steady State cardio, 4mph hill interval program on the treadmill.

@AnnPT77 - I definitely think you'd do a nice 2K time currently. Good job.

30 minute row today and 20 on the Assault Bike. Seems to be my favorite steady state work these days. Didn't get all the pushups, squats and pressups done on Tuesday so finished them today. Really concentrated today on not going over 70% of HR max. I hit 71% once but just for a few seconds. For me, that's keeping the HR in the mid 130s or so. Or at least under 137/138, which is hard to do rowing. I have to do a harder 10K this month. I might attempt that tomorrow. When I say hard, it won't be all out, I think I'll do some sort of ladder workout or interval to make it seem more manageable.

Light weight gym still needs a bit more work but hope to take a picture when I'm done with it.