What Was Your Work Out Today?
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Yesterday
Strength Training 30 Minutes
Bird Dog pulls
Glute bridge pull apart
TRX rows
Goblet squats
Weighted step ups
Wall sit turns
Stability ball pushouts
Today - 30 Minute run - C25K
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Pull Day B
Pullups
Heavy BB shrugs
Cable row
Cable pulldown
Cable curls1 -
Pull Day
BB lat rows
EZ bar curls
BB dead lifts
DB lat raise
Cable row
Cable pull down
Hanging knee raises
Finished up with a few sets of pull ups1 -
Boot camp followed by a 2 mile run... Taking it easy today evening...0
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Garage gym day.
Warm up of jump rope
Kettlebell swings
Mountain climbers
Push press
Hanging Snatch
Squats
Deadz
Shrugs
Farmer carry
Reverse fly
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2nd monthly Timed test for my indoor rowing club. 4 X 2K w/ 4 minute breaks -- worst one counts. Completed it and felt good about it. Worst one was 2:14.7 pace, best was 2:10 pace, average of right around 2:12 pace.
A few years ago, all of these would have been around 7:50 or less (1:57 ish pace), but I'm no where close to that now. But I kept my goals simple. Complete it, get to around 90% max on the first 3 and hold it and then go for it on the last one. Couldn't quite get HR to 90% on the first two (like 85% and 87%) but got to 92% max on the 3rd and then 93% max on the last and the 3rd was my slowest. Finished strong, so felt good about it.
Some of the top guys in my club are throwing down four sub 7 rows and some are doing 6:40s X 4, just silly strong (many WR holders in various age groups, both male and female).
Around 850 calories in 50 minutes.0 -
* 9k rowing bow in the double (we did an extra loop in the middle in a mostly-vain effort to stay close to a single that was that rower's first time out in a single this year).
* 5.15mi walk
Last night, I coxed a quad (4 rowers, 2 oars each) - first time coxing in around 2 years. That was fun (but not a workout at all - ya just sit there, mostly). The cox (coxswain, pronounced cox'n) is someone who faces the way the boat is going (unlike the rowers) and steers. People think coxes shout "stroke, stroke, stroke", but no, we never. I did shout "in . . . out . . . 3 . . . 4 . . . in" some when they were rushing the slide on the recovery, but we don't even do that unless the rowers are kind of screwing up. We steer, call drills, say theoretically motivational things and run the crew's race plan during races . . . steering is the big thing. Since it was learn-to-row class, not a race, I did some coaching from the cox seat. Boldly, I made them close their eyes and synchronize by boat-feel, which surprisingly tends to work much better than you'd think. My steering at launch was rocky, but my parking at the end was good, and we didn't hit anything in between 😉, not even the #$%& canoeist who cut straight across our clear line of travel right in front of us 🙄 then headed upriver in the wrong "lane".2 -
Instead of running I started #mbf yesterday. It was slightly brutal
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Boot camp today morning - core and upper body... evening will be badminton1
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Getting some training sessions in while on vacation. Southern end of Long Beach island is a flat 20 mile stretch of barrier beach with some nice riding and running options.
Enjoyed a nice steady ride this morning covering 36.8 miles in just over 2 hrs, a 17.7mph ave pace. Pushed into the steady breeze on the way out while holding the aero position and then enjoyed a tailwind on the return trip.
It’s been windy and hot this week, which has been helpful for practicing race conditions. Even managed a short open water swim sessions in the bay. Need to get another open water swim in before leaving for home.3 -
30 minutes strength training with my trainer and 30 minutes of day 2 mbf core circuit. #ded1
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Just a nice casual bike ride, in pretty pleasant weather, 11.7mi on road and paved trail.1
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Wednesday
I lifted, doing:
3 sets of 4, 55 kgs, bench
3 sets of 8, 100 kgs, deadlift.
Thursday
2 hours climbing, Croywall.
This was an odd session. I started off feeling lethargic, and falling off the wall a lot. I then perked up after about 30 minutes, and started sending stuff, and I was still getting decently hard stuff (by my standards) at the end of the 2 hours.
All the LCC centres now seem to have a competition wall. These are fun, but the grading is way harder than the regular routes. I get the v1s, but don't often flash them, and I can most of get the v2s eventually but they are all projects. The v3s are all lol/what?
I thought it was just me finding them hard, but someone yesterday flashed a murple regular climb (v6/v8) then spent at least an hour projecting, but not getting, a v3 competition route.1 -
Took most of yesterday off. Had concrete sidewalks poured yesterday along with new pool/spa deck.
Went golfing last night (around 8000 or so steps by my phone) and saw this little girl. We do a shotgun start and all the carts suddenly stopped to gaze, one at a time, at this beauty. Sorry, not a great shot (she was around 15 feet away) but didn't want to spook her any more.
You see some crazy stuff here all the time on golf courses -- Roadrunners, tons of Gambel Quails, Javelinas (look like small wild boars, but they are more like goats in reality), Coyotes, desert hares, etc. Love the quail families this time of year. They are like the desert version of geese. They protect their young nearly into adulthood. So it's not uncommon to see 10 babies scurrying around with colorful dad and mom.
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Standing military press 5x5
Nautilus pull-down machine 3 sets of 8
Hamstring curls 2 sets of 12
Incline DB Press 3 sets of 8
DB rows 3 sets of 8
Seated leg extensions 2 sets of 12
Close Grip Bench 3 sets of 8
Nautilus preacher curls machine 3 sets of 12 to 8 reps
Hanging leg lihts 3 sets of 101 -
Peloton 45 min total body strength + 20 min core. Yesterday, 60 min Peloton spin1
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Yoga
Sun Salutations (10-30m)
Strength: GTGE10-15MOM
HSPU/Pike 6x5r (30r)
Pull-up 6x5r (30r)
Dip 6x5r (30r)
Cossack Squat 6x10r (60r)
Jumprope 6x250 sk (1500sk)
Vacuums
6x20s (2m)
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A kickboxing workout I found on YouTube. Looking to slowly get back into running again.1
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@LaraeTX -- that's a great goal to have. I'm sure you'll be able to do it!
With yesterday being unexpectedly off, I found myself fresher than I planned to be. Was going to do 8 supersets lifting (legs, chest, shoulder sets) and then an easy row. Instead, I did the supersets and did a briskish 5K (around 2:23 pace or so, with a really hard last 500m push). Pushed the HR up to around 95% of max at the end.
I'm trying to figure out how to up the intensity in my legs without joining a gym. Thinking about a leg press machine or just getting a 36kg Kettlebell. The 24kg one is really feeling light these day, which is a nice sign of progress. I also use an assistance band on my pullups. Relying less and less on that and doing more of a true pullup now on sets as well. Nice to see some progress after a lot of hard work.
Garage felt super cool at 80 degrees today (really nice and cloudy here in Tucson today, which is refreshing when you're used to blazing hot sun for months).2 -
* 7k rowing bow in the double, with some power pieces to see if we could catch up with Fran in my single (yeah, double should be faster, but she's like 21 y/o and a good rower - Div III cox until this past year's graduation; we're 65 and 74 in the double. We did finally catch up. 😉🙂)
* 5.66mile walk, pretty slow at 3mph, gawking at stuff and taking photos.
Really nice day today here for outdoor exercise. Probably upper 60s during the row, with a little breeze (. . . that created some chop at the West end 😬 - I was fine but my double partner seemed stressed, and it was less than ideal for the 3 singles out with us). During the walk, maybe low 70s. Mostly sunny, occasional light clouds.
I'd been getting some HR results on walks that I thought were wrong (like supposedly Z4 when my pulse felt like a couple-ish bps at most, not even breathing hard at all). I need the chest belt with my Garmin for rowing (where HR results have been mostly plausible, oddly), but took it off for the walk. Much more plausible walking results today, and presumably as a consequence it gave me back 8 years of estimated fitness age, and one point increase in estimated VO2max. 😆 I think I need a new transmitter battery. Too bad that so far I can't get the screws out. 🙄 Weekend project!1 -
Started with a 1.5 mile hike with my beloved. Then gym where I set a PR (Personal Record) deadlift for this bodyweight of 385 lbs. Woo Hoo! Set of sumo deadlifts with 225 lbs. for 12 reps. Hack Squats 180 lb..x 12 x 3, then some lat work. Rounded it all out with 30 min. on the stationary bike. Home for some protein and rest. Then some gardening followed by an hour+ of pushing the lawnmower for additional cardio.3
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Quick run b4 work
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I went climbing. It was my third day in a row, which is a bit unwise. But it was a good session - 2 hours total.
My last route was a long term project. It was my third session where I attempted it. It took me about 6 goes this to me, but it eventually went. (The trick I had missed before was matching hands on some poor slopers, letting me feet swap and move the left foot to a small edge far on the left.)1 -
Rowed just under 7k in bow of the double, in what I'd call nearly perfect rowing weather: Temps 60s F, overcast, only light wind.
Since it wasn't hot/sunny/humid, we did some intervals: 10 stroke harder, 10 stroke moderate. Gained 30-60" in pace with the added pressure on the harder strokes (average time per 500m is a standard rowing split).
Best was around 15-20 seconds slower instantaneous average pace than I saw yesterday with my regular - taller - double partner, but also different conditions, so comparisons are unfair.
Betting that will be it for formal exercise today, as (after rowing and farmers market) the holiday lured me into my favorite brewpub for lunch, with a mug of tasty citra-hopped IPA. That's usually more nap-inducing than exercise-inducing!
Happy 4th to the other USA-ians, best wishes to all others for a lovely weekend!1 -
Day 4 of mbf core circuit amd walking1
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40 min Peloton spin, 5 min core.2
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1st commercial gym workout in a while. I've been using my garage gym except for bodyflow classes.
Treadmill 15 mins
Stretching 10 mins
Lat pulldowns 3x10 40lbs
Seated Rows 3x10 60lbs
Cable Tricep Extensions 3x10 60lbs
Cable Bicep Curl 3x10 70lbs
Deadlifts (167 lbs 😊 finally)
Situps 25 + 20
Absolutely loved every minute of it!!
I am disappointed in my cable work and situps. I was well above 100lbs on cable work and doing over 40 situps each set before covid shutdown. Just another goal to add.
It's. ON!2 -
Just a walk today after the drive home from vacation. We're heading back out tomorrow afternoon for another few days away, but I will join a few friends for a ride in the morning. Mapped out a 60 mile route that should be fun.
After this week, I'll start a focused ironman build. Twelve weeks to race day.2 -
1st commercial gym workout in a while. I've been using my garage gym except for bodyflow classes.
Treadmill 15 mins
Stretching 10 mins
Lat pulldowns 3x10 40lbs
Seated Rows 3x10 60lbs
Cable Tricep Extensions 3x10 60lbs
Cable Bicep Curl 3x10 70lbs
Deadlifts (167 lbs 😊 finally)
Situps 25 + 20
Absolutely loved every minute of it!!
I am disappointed in my cable work and situps. I was well above 100lbs on cable work and doing over 40 situps each set before covid shutdown. Just another goal to add.
It's. ON!
Ouch! I'm feeling that great workout from yesterday. Rolled over this morning and thought dang why is my back hurting so far up (traps & lats)... Then remembered my workout yesterday.
It's a good hurt though😅3 -
Took an early ride this morning in cool conditions. It was an easy paced (Zone 2) 61 miler done in 3:49:00. (15.8mph)
During a porta potty stop, we met these two very patriotic runners, so my riding partner asked them to step in for a July 4th photo.
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