What Was Your Work Out Today?
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Got a late start on the workout because I set up my huge floor fan in the garage. Man, it's great! Will make the garage much more tolerable this Summer.
Did 30 minutes of supersetting, then 100m X 8 on the rower. Got down in the 1:37 range or so at the best. 175 DF -- highest drag factor I've used in around 3 years. Felt good, especially for right after a lift. Did around a 3K C/D on the rower after that. 800 calories or so for the hour.1 -
4.2 mile run. Feeling tired, but will do a rebounding session tomorrow and some isometric exercises.1
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Yoga then...
Handstand Wall Holds - 5x20s (1m40s)
Pull-ups - 6-5-5-5-5 (26r)
Ring Dips - 6-5-5-5-5 (26r)
Jumprope - 5x1m (5m)
Hollow Body Holds - 5x20s (1m40s)
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Push Day
BB Bench press x 5 sets
DB triceps ext x 5 sets
BB squat x 4 sets
Cable triceps push down x 4 sets
BB incline bench press x 4 sets
Cable triceps ext x 4 sets
Dips x 3 sets to failure
:20 on the dreadmill at 7:55 pace
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5am cardio (elliptical) and afternoon arms (mostly biceps)1
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Around 30' yoga - stretch - foam roll.
36' core-focus exercises.
5235m machine row.
I kind of wasn't feeling the rowing tonight, kept having to pay attention to hold my usual pace for moderate SS workouts (not a big thing, maybe just slip by a couple of seconds vs. usual 500m split). Funnily enough, I ended up with HR a few beats higher than that pace would usually cost, so maybe intuition about RPE is meaningful. 😆
There was around an hour and a half of fairly vigorous yard work in my day, too, not typical for me, bend/squat/lift/carry kind of stuff to do Spring clean-up in perennial beds, so maybe just that 2% more fatigued than usual before the rowing workout, dunno. NBD, just interesting to an introspective type.1 -
It's amazing just how broken I felt yesterday. It was the impact of gym climbing for the first time in 6 months, and I suspect mainly the result of a couple of falls at the end of the session. (I was at the top of a 3.5 metre wall for both falls, as I'd decided steep overhangs were the ideal way of ending a long session. I got the top the second time, but was too pumped to make it down.)
So all I managed yesterday to do was a 6 mile walk.
I feel fixed today, so I aim to lift some weights; and go climbing again tomorrow.3 -
It’s roughly a 50-55 minute walk to work so I try to do that at a moderate pace to start my day.2
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1.6 mile walk during my lunch break and 45 min Rebounder workout this evening, including 18 minutes of isometric exercises.1
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60 minutes of cardio. Same ol', same ol' for my Steady State day. 30 minutes on the rower, then 30 on the LateralX.
Only thing slightly different is I've been feeling less drained doing this and in better control of keeping the HR between 60% and 70% max. Nearly the entire workout again was right around 66%/67% of max HR after the first 9 minutes (the HR climbing slowly, like it should). Gorgeous day outside on the deck rowing.
My peace and serenity on the deck ends soon as I'm having 5 to 6 weeks of significant construction on my back yard pool and back deck soon. That will suck. Starts in a few weeks and will last most of May. Will have to move the rower to the garage if it's not too hot there (thus, the fan I set up yesterday -- huge and cool).2 -
About a 6km walk.2
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35' yoga - stretch - foam roll.
5.14mi walk, 3.9mph.
Dumbbells, few light conditioning supersets; + chin-up negatives.
30' stationary bike, easy pace, mostly Z2, a little Z3.
Today, I needed a nap in the middle. 😆2 -
Just finished fitness blender's toned and curvy workout. Weather's getting really hot here so I am doing less of cardio/HIIT and more of strength training.2
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Treadmill2
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3.1 mile walk.1
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Dinner went wrong: too much protein (>30g) caused a crash. No idea why, but it always happens. Just about managed to get out in time, and went for a run and managed 5km, the last km surprisingly fast. Something odd happened there. Now a beer.2
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Same routine as yesterday. Replace LateralX with Assault Bike -- 30 on the rower first, then 30 on the AD Pro. Kept the HR in check again (almost all under 70% max and over 60% max). Worked on my playlist during the Assault Bike ride, so the HR was a bit up and down
. Playlists are looking better though!
Rooftop yoga this evening. Wife tapped out. Just me and my daughter this time.1 -
Oh, how to get wasted on the cheap: run all out, get thoroughly dehydrated. Drink a bottle of beer. Ooops!3
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I was SUFFERING on my upper body this morning after poor sleep and only did 9 sets. But I revived and finished my sets this afternoon. Leg day tomorrow after a long night's rest.1
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30 minute walk outside - morning
1 hr interval treadmill - evening0 -
Same ol' alternating day stuff I've been doing lately:
* 35'-ish yoga - stretch - foam roll
* 30' assorted core exercises
* 5293m machine row, 2:33.3 pace on the pieces, 17 spm average (heh), mostly below 70% HR reserve (around 29 whole seconds above, looks like)Oh, how to get wasted on the cheap: run all out, get thoroughly dehydrated. Drink a bottle of beer. Ooops!
Sympathies. I think I have that merit badge, somewhere on my adult merit badge sash (though not from running, more like rowing).2 -
3.1 mile run - lunchtime
5 minutes of planks - evening1 -
Getting the second vaccine shot today and last time I felt like dung, so thought I'd go at it pretty hard today while I had the chance. Did 2 X 10 minute row @ 20 SPM for the monthly indoor team competition. Did a 2:13 and a 2:12 pace for the two rows, pretty solid for me right now. Had a 5 minute break in between rows.
Finished off with 35 minutes or so of pretty hard (for me) supersetting in the garage. HRM showed around 900 calories burned for 1:10 workout.
I learned my "tree" isn't very good at yoga last night. I need some work on balance. Funny thing is that I nearly fell once or twice doing it in class and then came home and showed my wife and did the full progression the first time for her perfectly. Go figure.
Took this shot before the class last evening. Lovely venue. If you're going to be uncomfortable doing yoga poses, might as well have a spectacular view.
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I did legs today and WOW I am sore. Was feeling a slight soreness from last leg session, but perhaps just because I am coming off rest week.
So, I have never done the hack squat machine before today. I put my feed close together to focus quads, and I did not need to even add weight and could barely get 5 reps with full ROM!! Anyone else feel this with the hack squat machine??1 -
Scant 30' on the yoga - stretch - foam roll, because of need to get to an appointment.
5.1mi walk, 3.8mph, kind of a lovely day, felt warmer than I'd expected (around 50F) because sunny and calm, lots of birds and blooms.
Mere 15' of mostly-dumbbell strength supersets at very low (conditioning) weight, same stuff as last time just quicker with familiarity.
About 30' stationery bike, very easy pace (mostly less than 60% HR reserve).1 -
90 mins treadmill session and some random dancing. I met my goal and then some! 😊🙌🏽4
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I did my first run this year. I want to cry how out of shape I am.
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tegass1994 wrote: »I did my first run this year. I want to cry how out of shape I am.
I'm sorry to hear that you want to cry. Be proud of yourself that you did something. Try not to put as much pressure on yourself to be back in shape immediately. Walk/run or just walk. You're likely way ahead of where I was when I decided, around 10 years ago, to lose weight and get back in shape. I would literally count to 100 when I jogged for the first time. And that was after not being able to walk for over a year (due to a bad knee injury). Within a few years, I was running 9 mile intense trail races.
It's the consistency of doing something regularly that will get you to where you want to be. You started back again. Miniscule improvements, daily, lead to incredible changes. That's huge that you took the first step. Congrats on that decision and I hope we see you back in here soon again.4
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