What Was Your Work Out Today?
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Did a lighter lift today (supersetting) and then immediately into a rowing interval workout. Felt harder than it should have. Tired still from the driving for four days and moving boxes up and down stairs for another day and a half.
Huge respect for delivery drivers and truckers. I was so exhausted after getting home last night that I went to sleep at 7 PM and slept until 4:30 AM3 -
A little over a 9km walk
Dumbbell lunges
Dumbbell RDLs
Dumbbell bench press
One arm-dumbbell rows
Dumbbell shoulder press1 -
More indoor rowing, the usual nonsense, total 5270m; and the pre-breakfast 20'-ish stretching/yoga stuff.2
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I hangboarded, which went well. I got 15 seconds half crimp on the 15 mm, which is good by my standards.
I then did leg day, squatting 80 kgs for 3 sets of 5; and deadlifting 100 kgs for 3 sets of 5.
I managed a lunchtime walk as well, ending the day on 18,000 steps.1 -
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Elliptical, yoga, handstand wall holds, ring rows and pushups...1
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100 Fwd Jump Rope
15 KBell Swing
10 Push Press
50 Knee Tucks
12/8/4
Shrugs
Lat Pulls
Iso Land Mine Row
V Bar Pulldowns
Dbell Bent Over Row
Iso Pulldowns
Bent Over Row
Low Pulley Straight Bar Sweeps
Plate Raises
Seated Row
Sporty 40
Rower/ Hip Lifts/ Crunches/ Rev Crunches/ Leg Tucks/ Cable Crunches/ Hanging Leg Raises/ Flutter Kicks1 -
Barbell Rows
Lat Pulldown
Plate Loaded Rows
Hammer Curls
Tricep Pushdown
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Rowing 500m x 4.1
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Did a 30 minute SS (steady state) row and then another 25 minutes on the Assault Bike. HR got up to 75% of max (I like to keep it to 70% max on my easy days) so I did the rest of the hour on the bike. Legs were a bit sore and I felt tight still from the lift yesterday. Not overly so, so right like I should feel after a lift. Just in an adjustment period right now. Been a while since I lifted this much.1
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20' yoga/stretch before breakfast
4.5mi walk in the late afternoon
31' stationary bike in the early evening1 -
I did an hour's yoga in the morning.
I had a doctor's appointment in Central London. I didn't wat to get the tube, so I did a spot of walking to get there and back, ending the day on 32,000 steps, which is probably around 16 miles. The appointment was to check if the hole in my heart is fully fixed or not - I am waiting for flesh to grow over the device. I'll be allowed to dive if it has - I get the results next week.2 -
Did around 55 minutes today. 30 on the rower and then 25 more on the LateralX. Let HR probably get too high on the rower, but it felt easy (around 80% max) and then kept it in check better on the LateralX afterward (around 70% max HR).
Probably should have went easier. Tomorrow is a lift day and a 6K TT (timed test) on the rower. I might row first and then lift immediately following. That should be interesting. I actually did 6K today on the rower (around 6075 or so) in the 30 minutes. I'd like to say I could break 28 minutes, but I'm not sure where I am on a 6K currently.1 -
I gingerly did some chins at work today (I have a pull up tower in my office to force/remind me not to spend all day sitting on my brains). It worked. Seems my shoulder has healed!! Back to strength training this weekend! Well, easing into it (don't want a repeat).1
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I gingerly did some chins at work today (I have a pull up tower in my office to force/remind me not to spend all day sitting on my brains). It worked. Seems my shoulder has healed!! Back to strength training this weekend! Well, easing into it (don't want a repeat).
I've had several shoulder injuries. Just hanging from a bar (with some assistance) can help greatly in healing it. I just got over a tweak myself by doing just that recently. I have a Total Gym and a Power Tower. The Total Gym is nice for rehab work for the shoulder and for assisted hanging.
Scapula Pushups are also fantastic.1 -
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press1 -
20' yoga/stretch before breakfast
5301m machine rowing tonight
My knees still aren't too sure they like my recent walk/stationary bike/machine row routine, but Garmin seems to approve: I got another estimated fitness age adjustment, from somewhere in the 30s (😆) to 28 (🤣🤣). Taking that with a giant road-truck-load of salt! Just seems crazy. (I'm 65. Kind of active, but jeesh. Someone's distorted the age-grading curve.)
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I did week 5, day 2 of Couch to 10K on the treadmill. I almost put it off but I’m so glad I did it.1
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Did the 6K Timed Test today on the rower. Much better than expected. 2:13.9 pace. Last Summer, after doing a LOT more meters, I did a 5K at 2:11.9 pace, so I'm pleased with this. 1K further and less meters this year. I think the lifting combined with less meters is working. 26:47 total time on the row -- rowing times are pretty similar to running, so this equates well to a 6K run in 26:47. Hard for a 56 year old man that's breaking down! Not close to my PB (personal best), not even in the ballpark actually, but I'll happily take this for where I'm at in my training right now.
Did a lighter lift afterward. What I could at least. Mostly all body weight stuff after that row.
Maxed out on the row @ around 94 or 95% max HR. The only time I come close to 100% HR is when I race a 2K at a meet. This is about as close as I like to come to max HR during a training session.2 -
In think in have the dorkiest workouts😂 40 mins of Just Dance on the Nintendo switch! Ftw!2
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