What Was Your Work Out Today?
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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 -
Not much. about 25km cycling towards some prehistoric dolmen, and a walk around old city ramparts. Nice day, very sunny and early warm.2
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1 hour Rebounding workout this morning, including 3 minutes of planks and 9 minutes of isometric exercises, then a 3.5 mile family walk this afternoon.1
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Weight room this morning...no more requirements for reserving a spot and time limits which is nice.
Boys have their first soccer game this afternoon and then we're meeting up with another family to go mountain biking.3 -
30'-ish yoga - stretch - foam roll.
5275m machine row, pieces averaged 2:33.0/17spm, meters include row in/out intervals + CD.
30' core exercises.
Rest day tomorrow, just the yoga/stretch planned.MikePfirrman wrote: »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.
(snip for reply length)
@MikePfirrman, nice pace at that spm rating - bespeaks strength and technique.
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Day off from the gym so today was lots of walking. Trying to hit 30,000 steps today.1
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riffraff2112 wrote: »Day off from the gym so today was lots of walking. Trying to hit 30,000 steps today.
Wow!! May I ask how???0 -
My goal was to do 💯 floors today, I’m done ✅ Time to relax!🍹🛀🏽🕯2 -
A spin class for me2
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Was somewhat de-railed last week end, due to my own stupidity. Had Covid shot #2 last friday and I didn't give myself enough rest. Two hour bike/transition run on Sat was fine, but I had to quit 40 minutes into a 90 min run on Sunday. Could barely walk back to my truck. Dehydration, muscle aches, etc. MD gave me a scolding. She said it was the perfect storm of Covid side effects, not enough rest and dehyration.
This weekend I'm back in the game: Friday was a long swim, yesterday was a 2hr trainer ride/ 20 min run brick workout. Today's session was a one hour "Familiar Loop" run, which my coach has me run every eight weeks or so to gauge fitness improvements.
Next week is another test week. Swim speed test, FTP bike test, etc. 8 weeks til race day.4 -
4.3 mile walk this afternoon. Had my first Covid Vaccine yesterday morning and have a dead arm which hurts and a headache I can't shift.
Hopefully tomorrow the side effects will lessen so that I can go for a run.2 -
Was somewhat de-railed last week end, due to my own stupidity. Had Covid shot #2 last friday and I didn't give myself enough rest. Two hour bike/transition run on Sat was fine, but I had to quit 40 minutes into a 90 min run on Sunday. Could barely walk back to my truck. Dehydration, muscle aches, etc. MD gave me a scolding. She said it was the perfect storm of Covid side effects, not enough rest and dehyration.
This weekend I'm back in the game: Friday was a long swim, yesterday was a 2hr trainer ride/ 20 min run brick workout. Today's session was a one hour "Familiar Loop" run, which my coach has me run every eight weeks or so to gauge fitness improvements.
Next week is another test week. Swim speed test, FTP bike test, etc. 8 weeks til race day.
I had a really bad reaction after my first one. Exercise induced asthma after a 1K timed test, four days after the shot. I had a minor fever and a headache and yet decided it was a good idea to do one of the hardest sprint rows there is. My HR didn't come down and I coughed for nearly an hour, the first 20 minutes so hard that my HRM was still showing a hard workout. Scary stuff for me. Had I not had asthma as a kid (and as an adult being allergic to fresh cut grass), I would have been even more freaked out.
Had my 2nd shot on Friday (after my last hard workout). Took it super easy today. 30 minute really easy row and then 30 more on the Assault Bike. The Assault Bike stuff was more like warmup mode. The row was around 70% of max.
So far, I just seem more exhausted with this second shot, but not the headache and fever. Just feel like I could sleep for days.3 -
45 mins elliptical and a back workout (rows, chin-up / pull-up)3
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MikePfirrman wrote: »Was somewhat de-railed last week end, due to my own stupidity. Had Covid shot #2 last friday and I didn't give myself enough rest. Two hour bike/transition run on Sat was fine, but I had to quit 40 minutes into a 90 min run on Sunday. Could barely walk back to my truck. Dehydration, muscle aches, etc. MD gave me a scolding. She said it was the perfect storm of Covid side effects, not enough rest and dehyration.
This weekend I'm back in the game: Friday was a long swim, yesterday was a 2hr trainer ride/ 20 min run brick workout. Today's session was a one hour "Familiar Loop" run, which my coach has me run every eight weeks or so to gauge fitness improvements.
Next week is another test week. Swim speed test, FTP bike test, etc. 8 weeks til race day.
I had a really bad reaction after my first one. Exercise induced asthma after a 1K timed test, four days after the shot. I had a minor fever and a headache and yet decided it was a good idea to do one of the hardest sprint rows there is. My HR didn't come down and I coughed for nearly an hour, the first 20 minutes so hard that my HRM was still showing a hard workout. Scary stuff for me. Had I not had asthma as a kid (and as an adult being allergic to fresh cut grass), I would have been even more freaked out.
Had my 2nd shot on Friday (after my last hard workout). Took it super easy today. 30 minute really easy row and then 30 more on the Assault Bike. The Assault Bike stuff was more like warmup mode. The row was around 70% of max.
So far, I just seem more exhausted with this second shot, but not the headache and fever. Just feel like I could sleep for days.
That sprint row sounds awful, Mike. I'm afraid we may share some of the same decision making processes.
This is why my coach says his most important job is "To protect me from myself", lol.
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rest day aka walking day. 15k steps today! and a very fast sydney cummings core workout.2
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P90x cardio x. Can't wait for the trails to dry out out so I can just go mountain biking instead.2
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My logging here has been weak. I have done stuff every day. Here are the last few:
Friday
Upper body lifts. I sucked donkey's balls my last effort at these. So I stayed light, and they felt easy.
OHP, 3 sets of 7, 30 kgs.
Bench, 3 sets of 8, 50 kgs.
Some l- sits, pull ups and dips, (bodyweight.)
Saturday
Lower body lifts.
Squat, 80 kgs, 3 sets of 5.
Deadlift, 3 sets of 7, 110 kgs.
Max rep pull-ups, 19 reps.
Sunday.
I went for a walk. I couldn't decide if to do a 9 mile one, or a 12 mile. So I did both. Fitbit reckons it was 22 miles, 50,000 steps and 400 "floors" altitude gain - I don't know the translation of that into sane units. A quick Google suggested it is 4,000 feet, which isn't bad given it's the height of the UK's highest mountain and I am 100s of miles from Scotland. (My walk was in hills, not mountains.)
Walk pics:
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Nice pics Matt!
One hour of pretty easy cardio today. 30 on the rower and then 30 more on the LateralX. A tad easier on the LateralX than on the rower.3 -
3.5 mile run this morning to drop off car at the garage for a service and 2.7 mile run this afternoon to go and pick up my car. Still got an achy arm from my Covid vaccine on Saturday and feeling tired, but at least my headache has gone.2
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