What Was Your Work Out Today?

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.

1 hour leisure walk.
Here's some Canada geese walking on the frozen lake.

drmwc wrote: »

I got an hour's climb in over lunch yesterday.

I made a slight blunder in the evening, and picked up a very hot saucepan with a metal handle. I now have blisters on my hand (and not just the expected climbing calluses). It's fine - it stopped hurting after about half an hour under the cold tap.

I decided the blisters were likely to heal more quickly if I could avoid heavy use of the hands. I blundered on this, and absent mindedly campused up my climbing wall as I wandered past it. A couple of blister popped, so I reckon I can tape up then it's golden.

I did an hour of yoga before breakfast today, I'll squat after dinner.

Not sure this will help, but hand blisters are common among on-water rowers. IME, once the blisters open (as they will, when rowing again!), it helps to put some liquid bandage on the raw area, before taping up. It helps avoid the raw skin adhering to the tape and ripping off when tape is removed, and limits friction-wear on the raw area.

(For rowing, I'd be doing liquid bandage, then making my hand into an oar-holding shape, and using duct tape as the tape. No bandaging tape I've ever tried will hold up to the rowing for more than mere minutes, if that long. The duct tape, if wrapped all the way around fingers/hand to stick to itself, generously and with foresight about where stress will happen, will hold up for quite a while. I doubt that this level of obsessive taping will be necessary in your case, but the liquid bandage might still help with healing, if friction on the tape or adherence of tape to skin are possible.)

Just 40 minutes on the Assault Bike today. Had some workers outside and didn't feel like doing the workout on the deck while the dogs were inside their crates, so I worked out in the room with them.

Today was my hard rowing and lifting day. I was going to try to get up at 4 AM and row at 5 AM. That didn't happen, so what I did instead was a 35 minute superset lift a bit early for lunch and then right into a hard 5K with no rest between. Loved it. I used to work out like this all the time, but really started reading how you're supposed to separate your workouts. I don't care. I prefer it this way. 1000 calories in around 65 minutes. Once I got on the rower for a few minutes, I stayed around 90% of HR Max, which was already elevated from the lift. Around a 2:18 pace on the 5K.

As for the lift, did a lot of Plyo box step ups, heavy rope, pushups, 50 lb KB swings, dips, pressups, slam balls and more.

30 minutes of intense stationary biking. 15 minute Emi Wong slim legs and thighs workout including stretching! Feel good!

15 min's elliptical
15 KBell Swing
15 Pull-ups
50 Banded Crunches

8/6/2
Mil Press
Seated Calf Raises 3 x 20
Lateral Raises
Skull Crushers
Front Raises
Hammer Curls
Rear Delts
Dbell Curls
Iso Rear Delts
Iso Neutral Grip Tricep Exts
Rope to Face
Rope Curls

Dirty Shirley Abs (30 reps)
Situps/Hip Lifts/Crunches/Flutter Kicks/Wipers/Hanging Leg Raises/Knee Tucks/Rev Crunches/Rower/Cable Crunches

I did a 25 minute spin workout (which near killed me) and then 15 minutes weights.
Now I am eating leftover pizza .. 🤣

Deadlifts
Leg Press
Seated leg curl
Kinesis chest press
Seated row
Dumbbell shoulder press

100 Jumping Jaxs
Down n Back on a B-ball Court
High Knees
Butt Kickers
Laterals
Sprints
Stairs Circuit
30 Sec Battle Rope Smash
36/24/18 Box Jump X 5
5 min walk 4 mph @ 4 incline
2 mins run 9.5 mph @ 2 incline
2 mins walk 4 @ 4
2 mins run 10 @ 2
2 mins walk 4 @ 4
2 mins run 10.5 @ 2
2 mins walk 4 @ 4
2 mins run 11 @ 2
5 min walk 4 @ 4
Box Jump Circuit
Alt Hulk SMASH Ropes
Stair Circuit
5 x 25 sec SEND IT 15 sec rest Assault Bike ride

Haven't been here in a while. Any Zwifters here? Completed Haute Route today (today's leg was 30 miles but with 5,300 feet if climbing). I'm getting really close to final goal weight (2 lbs). Started September, 2019 though so it's been a process.

Took a break from the cold weather last week. Four of us cycled from Florida City to Key West. We traveled at a leisurely pace, covering 85 miles on Wednesday and the remaining 48 miles on Thursday morning. Once in Key West, I was able to do an open water swim as well as a run on Friday before returning home. Now I"m back to ten days of cold weather training before heading to Florida again for the Challenge Miami triathlon.