What Was Your Work Out Today?

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)

@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).

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.

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.)

Day 4 of mbf core circuit amd walking

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!

megemrj wrote: »

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😅

Chest day for me, with some abs, and 30 minutes of the elliptical.

2 1/2 hr walk this morning (before it temps got too hot)
and after lunch these exercises routines below.

the heart comment is because the app only recorded the bpm for the first 3 rounds and everything else was blank

* Only 5.4km rowing bow in the quad.
* 5.33mi walk, slow (3.1mph): By the end, it was 88 degrees F, around 50% humidity, "feels like" temperature of 93F. (Hot/humid during the row right beforehand, too.)

Shorter row than usual because we had a time-consuming adventure.

There've been storms lately, so some debris in the river. Today, I - who am responsible as the person steering - got the quad hung up on about a 40' submerged branch/tree (broken off at base so no roots, but big, maybe 8-10" in diameter at the thick end) that was submerged except for about a 6" small branch-stub sticking up that I missed seeing because of mild chop (plus the usual fact that we travel backwards). (That's roughly as long as the boat, BTW.) Somehow, I cleverly managed to approach it so that it got stuck crosswise between the skeg (a fixed fin thingie under the boat near the stern) and the deeper swell of the boat's hull further from stern.

Couldn't go over it in either direction (It was floating up under our hull at an angle), couldn't get it to move sideways (there was maybe 8' of it to our right, the other 30' or so to our left. We tried so. many. things. No dice. 😬🙄 Everything dragged it up/down-river, or clockwise/counterclockwise around the pivot point on our hull. About the only thing we hadn't tried was one of us getting into the water to wrangle the branch, which was probably up next.

Finally a nice fisherman named Josh in a small aluminum boat with a trolling motor came to our rescue, helped push it down and sideways out from under us. Bless him and all his descendants to be! We would've gotten out somehow, but we were very lucky he was there.

No damage to boat or rowers, but this was probably either the 2nd or 3rd worst thing that's happened to me in a rowing shell, in 18 years of regular rowing.