What Was Your Work Out Today?

Did a "Familiar Loop" run, which is an easy aerobic run that is repeated a few times during the year to help validate fitness improvements. Ended up doing just over 4 miles on snowy roads.

60 mins elliptical

Did a 2K X 3 row today again w/ 5 minute breaks. Same row I did a few weeks ago. Improved by .8 second average from 2:11.6 to 2:10.8. At the start of the month, wanted to break 2:10. Closer, but I'm not sure I have it in me to do it next Friday again. HR hit 88% max on first one (8:40), then 90%, then 93% on last one. Second was the fastest and fell of a bit on the 3rd.

Lifting tonight.

bike trainer ride tonight. 1:16:00 Tempo session

15min warmup to endurance output
Then 3 rounds, 8min tempo/4 min recovery output
Then 20 min endurance output
5 min cooldown

Did another lighter lift last night. Gradually ramping it back up. Finally hooked up my heavy ropes and did that for a while. Pullups, 100 pushups or so, cable flys, 20 inch plyo box jumps (yeah, I know, not very impressive but I'm old!), 50 lb step ups, 60 lb shoulder presses, lots of 30 lb slam balls (loving these), dips, tricep pullovers and some assisted pistol squats on the Total Gym. Also used the Plyo Box for some bridges.

Taking it slow. I hate DOMS. So far, I seem to be finding a nice balance of not going too hard but feeling sore, but not ridiculously so.

15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Hanging Leg Raises

12/8/4
Bench
Hammer Curls
Chest Press
Dbell Curls
Flys
Overhead Press
Cable X Over
Waiter Curls
Landmine Press
Rope Ext
Rope Curls
Rev Grip Ext

Sporty Abs (40 reps)
Rower/Cable Crunches/Knee Tucks/Rev Crunches/Situps/Flutter Kicks/Crunches/Banded Crunches/Mtn Climbers

Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year

amorfati601070 wrote: »

Coastal recovery ride to and from city on the flats. Not gonna lie, felt nice to cruise after doing nothing but climbing pretty much all year

Nice ride. Slightly envious of the warm temps and outdoor riding, since our roads are icy!

Today, 2 x 2k rowing machine + row in/out & CD, for 4590m total; plus 32' core exercises.

Yesterday, 35' stationary bike.

Both days, sun salutation, hip mobility exercises, twists before breakfast.

MikePfirrman wrote: »

AnnPT77 wrote: »

Half hour stationary bike, all but 1' below 70%, while simultaneously talking on the phone with a friend. 😆

Earlier in evening: Automated survey from my new health insurance company, follow-up to doctor appointment. Asked if my doctor talked with me about benefits of exercise for fall prevention, etc. I said no. (My doctor has met me, y'know? 😆). Had to listen to an extended recorded lecture about how good it is to stay active while aging (I'm 65), and how I should talk with my doctor about it. Then, because it misprocessed my answer to the next question (unrelated), it looped me through the "activity is beneficial" recorded lecture THREE TIMES.

Another highlight: I have BPPV (vertigo) spells, so when it asked if I'd fallen lately, I said yes. (Bad, admittedly.) It suggested I talk with my doctor about using a cane or walker. Honestly, folks, I don't quite think I'm there yet. I do need to stop whipping my head around fast, ever, though. 🙄

My wife had BPPV so bad years ago it wasn't funny. I had to call an ambulance one time for her. Probably the result of a bad softball accident she had (105 stitches and complete nose reconstruction -- nearly killed her).

But anyway, after a few years of not really getting anywhere, we found a Balance Center that did Epley Maneuvers and diagnosis. The Italians have figured out how to reposition the inner ear "crystals" that get out place back into place. If you find someone good, they can tilt your head back, watch your eyes, and figure out how to assist you. My wife, of course, was the difficult one and had a middle ear imbalance (uncommon) -- they rolled her with 3 barrel rolls in one direction and then she slept all night with her head up. After that, she didn't have another episode for a decade. Physical therapists know way more about this stuff than docs. If you continue to have issues, find a Balance Center that knows about the Epley Maneuvers. It was life changing for my wife.

Thanks, Mike!

I had a PT referral for Epley at one point, but the vertigo backed off and I skipped doing it. It's very rare/mild now, but this was one of those comedy of errors events: Squeezing into a corner behind furniture to fetch something dropped, stepped on the handle of an loop exercise tubing that's anchored to a table leg for abduction/adduction exercises, lost balance, whipped around to stabilize, trigger minor vertigo on top of the lost balance, fell anyway. Way stupid, in several ways. 🙄

Longest run I've done in the last few years. Felt pretty good.

Track workout - 60 mins
400m sprint, 50 push-ups, 20 squats
400m sprint, 40 push-ups, 30 squats
400m sprint, 30 push-up, 40 squats
400m sprint, 20 push-ups, 50 squats
800m sprint
200m AMRAP 10 burpees after each

By COB
-Yoga 60 mins
-weight circuit 60 minutes

Rowing 500m x 4 paired with decline sit ups

Just the usual loop on the bike. Dat max speed tho, nailing the descents liek a Madman

Felt like I needed something a little easier today. After my first week of back to lifting (albeit for a real lifter, mine is extremely modest by most standards!), I was a bit drained. 6 days of cardio with 3 days of lifting on top is a lot, especially in your latter 50s!

Did sprints today (I have lifting this evening). Did 250m X 6 on the rower (around a 1:47 average pace) and then did 8 more 60 second sprints on the Assault Bike. 2 minutes rest on the rower and 90 seconds on the Assault Bike. Felt pretty hard but fun. Actually had the Drag Factor (what most term incorrectly "resistance") on the rower up to 113 or so. Which compared to what I've been rowing at is high, but it's really light (around what most high school female crew would use). Back feels good though, so I'm happy.

Many of my friends participated this week in the online "world indoor" rowing competition. Many of them my age from my club took home 1st places in my age group. Some of their ridiculous strength inspired me to give a go at some shorter sprints today. These guys would lap me on the rower!

drmwc wrote: »

Yesterday, I managed an hour's climb over lunch.

Today, I did an hour's climbing. This was a bit of a blunder, as I hadn't recovered from the previous day.

I then did a 12 mile walk. I am getting unfit - this left me feeling tired and hungry.

It also left me broken on Sunday! I had the day off exercise - it was the first day this year I got less than 10,000 steps. I did get an hour of yoga in, though.

On Monday, I got a 9 mile walk in.

Yesterday, I did hangboarding and upper body lifts. My normal hangboarding routine went well, getting 20 seconds on the 15mm rung. I then tested my weighted half-crimp on the 21mm rung, getting +15 kgs easily for 10 seconds, but only getting 3 seconds or so with +20kgs.

I then elected to test my weighted dips (on rings). I've never tried this before. I got +10 kgs and failed +15kgs. I may practice this a bit more.

The upper body lifts were:
40 kgs, military press, 3 sets of 2. It's been a very long time since I pressed 40 kgs, and it turned out to be absolutely maximum effort.
55 kgs, bench press, 3 sets of 5. This was also the most I've benched for a while, and it was slightly lower effort than the OHP.