What Was Your Work Out Today?
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Defining my plan today, and will do first strength routine today.
Strength routine performed every 2 days, and walking 3.5 miles on all other days.
Strength routine:
Alternating Sit Squats, 1 1/2 squats, Jump Squats,
Wall supported Handstand, Pike Pushups, Cobra Pushups, Alt. Heal Touch Squats, Alt. Sprinter Lunges, Plyo Sprinter Lunges, Bodyweight Sliding Pulldowns, Dumbbell Pullovers with home weight, Reverse Corkscrews, Black Widow Knee Slides, Levitation Crunches
15 seconds each, then repeat the entire sequence.
Break as needed with goal of reducing breaks over time.
Time to increase to 1 minute per exercise.
Routine is every every three days.3 -
Had a bit of a neck kink for the last day or so that seemed to radiate into the back and shoulder blade. Not unusual as I had a broken collarbone years ago that never got diagnosed that healed improperly and have a bad neck from getting T-Boned at 21 on a state highway while driving 65 MPH (I have two vertebrea nicely fused together with scar tissue!). So every now and again, these injuries come back and remind me they are there and this weekend was it.
Was supposed to do a hard, short sprint row today with weight supersets. It's a pretty brutal workout, so I toned it down greatly. Did a very easy 30 minute row, then 8 supersets of chest, shoulders, legs -- all around 20% to 30% lighter than I have been doing.
Seems to have helped, not hurt, as the pinched nerve from my neck (for now, knock on wood) has settled down a lot.
There was a quote in my Franklin Planner today (yeah, I'm old school!). "Experience is simply the name we give our mistakes" -- Oscar Wilde. Aptly describes my past in training. I used to go full speed ahead when hurting and have to take weeks off. I'm much smarter now. I've had to learn over time. Pushing the body in your late 50s is a delicate balancing act at times.4 -
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15 mile mountain biking at Dalbeattie trail centre in West Scotland.
Really delighted with my fitness progress over the last few months.4 -
Around 7k rowing bow in the quad (finally some adequate weather!) in AM, and wandered around supervising open rowing in PM (not much happening, except a turtle that kept on insisting on relocating him/herself to the middle of the driveway - death wish?).2
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coolinfall1 wrote: »
I am just outside London, so I have many climbing walls nearby but not much rock. The nearest rock is probably Tunbridge Wells, which is about two hour's drive. I should aim to go there soon - I've not been for a while. I did it as bouldering the first time, but a lot of the boulders are high balls (e.g. 5 metres) and are a bit petrifying. So top-roping it feels a better approach - it's sandstone so one cannot lead climb it.
I'm off for another indoor climb this evening. I was fairly sedentary yesterday, just managing a 7 mile walk in the evening.1 -
Little over a half hour on the elliptical today. Finally figured out how to make the built-in TV work, and what's more it connects to my Netflix account. So moving forward I'll be able to start catching up on my movies, a half hour at a time! lol1
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Back at morning boot camp today after a couple of days of well needed sleep. Not sure about evening.. maybe a walk or run depending on weather and time...1
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Did just 5K rowing today in the garage and around 30 more inside the A/C. After the wife brought the hot car back home, during my workout, didn't feel right. It makes the garage heat up another 10 degrees or so.
I'm trying to encourage her not to come home from running around and browsing stores during my workout. Yeah, that will never happen.2 -
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Warmup - jump rope, bird dogs thoracic mobility stretches. Barbell squat warmups - 2x5 each of tempo squat, Cossack squat, pause squat. Finished by 1 set 5 reps light squat
Squats - 5 sets with rpe - 3 for heavy rpe followed by 4 sets with 5 reps for different roe
Bench - same concept as squats
Superset 4 sets - elevated bench/ab roller 10 reps for reach
10 minutes of HIIT - medicine ball and rope slams3 -
Squats 5x5 90lbs (😑 butt wink wrk)
Bent Over Rows 5x5 85lbs
Landmine Twists 45 barbell only
Landmine OHP (PT rehab)2 -
2 hours climbing. I spent most of my time on tiny crimps, fortunately my pulleys still seem to be intact. It was good fun. I got two new routes. One actually had a dyno, and I'm terrible at them, but I managed it eventually.3
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Will Do some Gorilla Bow Tabata this evening after work!3
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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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