For some reason I crashed after dinner. Tried to run the crash away, but my legs felt so heavy and my heartrate didn't come up = had to give up after 3km. Oh well, at least I was out.
At work, I had 7 hours of back to back meetings, and felt discombobulated afterwards. I decided the best way of recovering was to climb. I got a 75 minute session in. It was really good fun - I was in form. I have definitely improved recently, albeit within the narrow constraints of routes I've made up on my garden wall. It will be interesting to see if it transfers to gym climbing.
Around half an hour of yoga/stretch/foam roll.
5247m rowing machine.
Structured the rowing as 2k, 2k, 500m; just for fun, picked it up a little on the 500m piece, maybe not max effort (only 28spm), but held close to my old 2k race pace (2:10.8 for the 500m) - pretty sure I couldn't hold it for 2k, and should be able to (i.e., faintly hope I could) go sub-2:00 on 500m anyway (dunno). HR topped out at 165, 10 over age estimated max 😆, which is actually around 87% HR reserve. I haven't worked at all on race-pace endurance in a long time, probably have lost leg strength, don't really know what effect the COPD is having (but no exercise-induced cough from the short somewhat more intense piece, which is reassuring). Oh, well.
Bike/run brick session cut short last night due to customer crisis at work. Ugh.
Swim this morning started with technique drills, then power and speed work. 2500yds.
First day back at the gym due to some easing restrictions. It felt great to be back
Cardio - elliptical 35 mins additionally 30 min brisk walk
Chest - Dumbbell bench press warmup and then 70lbs (3 sets of 10), pec deck machine (3 sets of 120), pushups
Was scheduled to do a 1K TT yesterday. We had a landscaper out that took much longer than expected (poor guy's helper didn't show) and I just had to miss it.
Wasn't feeling great today and did the 1K anyway. Bad idea. I get milder "rower's cough" when I exert myself hard. This was ridiculous. I got the Pfizer shot on Friday and didn't feel great going into it.
Time was OK considering (3:52.2 and I never was a great sprinter), but felt horrid after and HR didn't go down like it should. Actually took a baby aspirin worried I was having a heart attack. I think it was just a combination of factors -- pollen, the shot and some exercise induced asthma. But felt rough all evening since.
30 minutes on the rower (around 5750 meters) and then another 30 on the LateralX. All pretty easy -- recovery mode mostly, after yesterday not feeling well.
Replies
dumbbell bench press, 3x8 (ok, 2x8 and 1x6, went up in weight tho)
dumbbell rows, 3x8
incline press, 3x10
seated 'cable' rows, 3x10
lat raises, 2x15
hammer curls, 3x15
skull crushers, 2x15
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell row
Dumbbell shoulder press
Abs
5247m rowing machine.
Structured the rowing as 2k, 2k, 500m; just for fun, picked it up a little on the 500m piece, maybe not max effort (only 28spm), but held close to my old 2k race pace (2:10.8 for the 500m) - pretty sure I couldn't hold it for 2k, and should be able to (i.e., faintly hope I could) go sub-2:00 on 500m anyway (dunno). HR topped out at 165, 10 over age estimated max 😆, which is actually around 87% HR reserve. I haven't worked at all on race-pace endurance in a long time, probably have lost leg strength, don't really know what effect the COPD is having (but no exercise-induced cough from the short somewhat more intense piece, which is reassuring). Oh, well.
Swim this morning started with technique drills, then power and speed work. 2500yds.
Yoga (15m)
Workout
Handstand Wall Hold - 6x20s (2m)
Ring Rows - 4-8-12-4-8-8r (48r)
Pushups - 6x4r (24)
Jumprope - 6x1m (6m)
Hollow Body Leg Lifts - 6x10r (60r)
3 sets of each
Squats
Front Squats
Barbell Lunges
Seated Calf raises
1 set of lying leg curls
Today:
Incline BB press 4 sets
3 sets each of:
1 arm DB row
flat db fly
seated row
bb curl
skullcrusher
I am tired.
Cardio - elliptical 35 mins additionally 30 min brisk walk
Chest - Dumbbell bench press warmup and then 70lbs (3 sets of 10), pec deck machine (3 sets of 120), pushups
Wasn't feeling great today and did the 1K anyway. Bad idea. I get milder "rower's cough" when I exert myself hard. This was ridiculous. I got the Pfizer shot on Friday and didn't feel great going into it.
Time was OK considering (3:52.2 and I never was a great sprinter), but felt horrid after and HR didn't go down like it should. Actually took a baby aspirin worried I was having a heart attack. I think it was just a combination of factors -- pollen, the shot and some exercise induced asthma. But felt rough all evening since.
5.11mi walk, 3.6mph.
31' stationary bike, easy pace.
squats 3x8
RDLs 3x8
split squats (ouch) 3x10
calf raises 3x15
full plank 60 seconds
elbow plank 60 seconds
side plank 60 seconds (each side)
scissor kicks 3x30 seconds
weighted glute bridges 3x30
laying leg raises 3x40