What Was Your Work Out Today?

Quick handstand practice

Long hula hoop practice learning to do palm spins and back juggle toss.

45 minute peloton ride. 10 minute core and 20 minute arms/shoulders with free weights.

briscogun wrote: »

Shoveled snow for another hour this morning, then went to do my workout...

0.25 mile walk
1.00 mile run
0.25 mile walk
0.50 run (totally gassed, gave up)
0.25 mile walk

1/2 hour yoga stretching for my lower back

Have you ever tried a 4min run/1 min walk approach?? If not, you might find it gives you a lift.

We will often use the 4:1 during our long runs on Sundays after doing a hard run or bike the previous day. The 1 min walk really helps bring down heart rate and prepares you for the next 4 minute block. That interval is short enough that our mantra during these runs is " You can do anything for 4 minutes"

400 meter Row
15 KBell Swing
10 Squat Press
50 Hanging Leg Raises
15 Pull-ups Wide Grip

3 x 10
Shrugs
Dbell Row
Lat Pulls
Rope To Face
Bent Over Row
Iso Pulldowns
Bent over Straight Bar Rows
Seated Row
V Bar Pulldowns

Nifty 50 Abs
Situps/Flutter Kicks/Crunches/Supine Bike/Mtn Climbers/Rev Crunches/Leg Tucks/Cable Crunches

100 Fwd Jump Rope
Down and Back on the BBall Court
High Knees
Butt Kickers
Laterals
Build Up & Down Sprints x 4
Stairs Circuit (every/other/lateral x2/bunny hop)
5 min walk 4 incline @ 4 mph
5 min run 2 incline @ 8 mph
2 min walk 4 @ 4
5 min run 2 @ 8.5
2 min walk 4 @ 4
5 min run 2 @ 9
2 min walk 4 @ 4
3 min run 2 @ 9.5
5 min walk 4 @ 4

Dumbbell Lunges
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press

Heavy snow overnight forced the pool to close today, so I switched to an indoor trainer ride.
1:16:00 ride with some muscle tension work.

5 min warmup
15 aerobic output
then 3 rounds of (8min sweet spot output(175W) @ 55-60rpms/4 min recovery pace)
15 min aerobic output
5 min cooldown.

Back to the pool tomorrow.

1 February
Hangboarding. It started well, but I needed to cut it short. A friend is trying to become a Twitch streamer, and she beat me up at Dominion on her stream. I nearly got everything I wanted done - I skipped the weighted hangs.

After the stream, I was restless so I benched (50 kgs, 3 sets of 12) and OHPed (35 kgs, 3 sets of 5).

Yesterday
I got a quick climb in over lunch. Gravity was strong, unfortunately.

My Fitbit gave me a message around the importance of getting 10,000 steps in, which struck me as odd. I've got more than that every day since 11 December, and I was recuperating from heart surgery on that day.

walking with peleton app 20 min HIIT outside

500m row paired with decline sit-ups x 4.

2 X 5500m row. Steady state work. Been thinking about keeping my steady state work under 70% HRR (heart rate reserve) rather than 70% HR max. Significantly different for me. 70% HR max is like 138 and 70% HRR is like 148 or so. So today, I kept it all under around 147 or so. Seemed to work well and I don't feel too spent either.

My RHR (resting HR) is like 50 and my max is like 192, so I've been comparing my work (never a good idea) to others that don't have a max HR close to what I have for my age (it's all heredity, actually). While hard work can keep your max HR from dropping too much as you age, you can train your RHR to a degree. My RHR years ago was in the 60s, before I did significant cardio for the last 13 or so years.

First set was around 2:34 and second around 2:36. Slow, but felt easy-ish, like it should.

2 x (2k on, 2' off/CD) rowing machine, 2:28.9 pace, 19spm, topped out about 80% HR reserve but over half the workout in zone 4. 4522m all told.

Before that, a short (20') light (15lb) kettlebell workout, declining 10-1 count cycle of 2-hand swing, single OHP R&L, alternating 1-hand swing, goblet squat. Trying it out short/light, since some of this bumps up against some recurring physical issues - will see how I feel tomorrow.

Oh yeah, and those few sun salutations in the AM.

MikePfirrman wrote: »

2 X 5500m row. Steady state work. Been thinking about keeping my steady state work under 70% HRR (heart rate reserve) rather than 70% HR max. Significantly different for me. 70% HR max is like 138 and 70% HRR is like 148 or so. So today, I kept it all under around 147 or so. Seemed to work well and I don't feel too spent either.

My RHR (resting HR) is like 50 and my max is like 192, so I've been comparing my work (never a good idea) to others that don't have a max HR close to what I have for my age (it's all heredity, actually). While hard work can keep your max HR from dropping too much as you age, you can train your RHR to a degree. My RHR years ago was in the 60s, before I did significant cardio for the last 13 or so years.

First set was around 2:34 and second around 2:36. Slow, but felt easy-ish, like it should.

That seems like a good plan, @MikePfirrman. I'm in a similar situation: 70% HRR is around 144bpm +/-, which seems like working but pretty sustainable, not much cumulative fatigue penalty post-workout ; straight 70% would be around 126, which barely seems like working at all.

Any of this is an estimate/approximation of meaningful thresholds, short of lab testing, but reserve seems more realistic to me as a guide, and certainly tracks better for me with some of the physical benchmarks of exertion.

@AnnPT77 -- thanks Ann, appreciate the input. Always respect your opinion. I had noticed you usually work off of HRR, not max. One thing that was bothering me was the year I did my PB times, I mostly worked at around 70% HRR that year. I also can talk and hold a conversation, even if it is with some difficulty, at around the high 140s. Plus, I'm able to row at a much more comfortable rate (21).

Today was same thing, basically, just got a late start so I ended after rowing (machine) 8K meters. HR in check at around 70% HRR again. Weather was ideal today -- 68 and breezy. Really nice outside here.

Still not back to Team Body Project and my desired activity level. . . .
I am skeptical about it, but I hope the healing is happening.

Only movement this week has been a few days on the elliptical trainer (30 minutes maximum) and outdoor walks on other days (no more than 3 miles).

Thank you all for continuing to inspire me and for all the positivity here. I aim to be as lively and active as you all are VERY soon.

15 min rowing (3200m).