What Was Your Work Out Today?
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Rowed (Concept2 machine) 11K meters at lunch. Garage felt great. Only around 81 degrees today. All the rain has really cooled it off here. Roughly 850 calories. Pace was super slow (around 2:33) but I used a DF (drag factor) of 110, which is higher than I've been able to use on rows this long for a couple of years. It's a balance of power and keeping HR down and muscle fatigue. All was under 75% max HR and most of it under 70%.3
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* Rowed 7k in bow of the double. It was marginally less hot today 🙄, so we did intervals (10 strokes hard, 10 strokes moderate) for about half the length. The other half was startup, cooldown, and the parts where I needed to pay attention to steering because of other boats and obstacles.
Paying attention to things behind my back (i.e., what the boat is heading toward) is incompatible with hard/fast rowing, for me. On a clear course, one can steer off the stern point (keep it aligned on something that defines a good course for a reasonable length of water). With unpredictable or moving objects on the course, gotta look behind me every 10 or so strokes, maybe oftener. In races, one steers off the stern, because the course is clear.
* Walked 5.16 miles at average 3.6mph on the usual park trail, right after the row.
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Bootcamp split between 3 x 3 min circuits of body weight, resistance band, weights and abs (4kg x 2)
Averaged about:
200 squats (some with weights, some with resistance band - goblet and sumo)
120 lunges (including pulse lunges)
30 crunches with weights + 30 other ab reps
30 side planks and 50 plank toe taps
150 arm exercises - mix of row, snatches, hammer curls etc
60 kettlebell swings (8kg)
no cardio today as it was SO hot
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Climbing, just under 2 hours, Craggy Island.
I was a mixed session. I session flashed two projects, but went backwards on the project I want to sent the most. After falling off it many, many times, I decided to relax with an "easy" climb.
As far as I can tell, it was mis-graded and was really hard. It starts off easily enough, with some slopers turning into mantles to get onto the penultimate sloper. This is at an angle, and is a poor hold, so the only way I could use was with my left leg on a nearby corner. This gets me in completely the wrong position to get the final hold (a sloper angled the other way). I grabbed it a few times, but fell to my doom each time.2 -
Trainer ride this morning. 70 minutes to build high end aerobic endurance and increase FTP. After warmups, did a ladder routine holding 170w for 5min, 180w for 10min,190w for 15min and then back down at same outputs and duration. Then 10 min cooldown.
Will do a 35 minute shake out jog on the trail later.1 -
Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.2 -
MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.3 -
Upper body session second one since deload and I popped 2 blood vessels in my back 😬😬😬2
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Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).1
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Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).
That cycling can be habit forming.
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MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.
Thanks, I did just go and do my thing (as quiet as possible). Their rules read something to the extent of, we can throw you out, if either intentionally or unintentionally, you bring any attention to yourself.
For instance, I have that crappy right knee where lunges aren't easy for me. So many times, I'll use a stairmaster, skipping steps on a higher clip rate. To me, that's a cooldown. But I get a lot of people staring at me.
I'm also dripping sweat (and wiping up as I go constantly), so that has a lot to do with it as well. And it's also embarrassing, but I don't really rest between lifts, except to thoroughly wipe and disinfect equipment. I suppose if I rested 10 minutes between sets, I would likely not sweat as much, but it would also take me 90 minutes longer to get in all the lifting that I do.
But I've been getting in heavier lifts that I just don't have the equipment at home to do with the leg press and the chest equipment (as well as shoulders and back), so it's been a nice change. I do one lift at home and one at the gym (just twice a week). I might add in a 3rd lifting day once my body acclimates completely to this routine. Likely do that one at home as well.
Got my 70 lb Kettlebell in this week. The 30 lb one at the gym seemed ridiculously light last night compared to my 53 lb one at home. My KBs, step and cardio equipment are better at home. But the machines are fantastic at the gym.2 -
Bootcamp today, extra long and sucky in honor of a fallen brother who succumbed to COVID! F**K COVID.4
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Pool workout this morning. 2500yds. After 800 yds of warmup stuff, main sets were:
2 rounds done as 100 moderate, 50 fast, 100 moderate on 20 sec recovery
4 rounds done as 50 mod, 50 fast, 50 mod on 15R
4 rounds done as 25 mod, 50 fast, 25 mod on 10R
200 cool down2 -
MikePfirrman wrote: »MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.
Thanks, I did just go and do my thing (as quiet as possible). Their rules read something to the extent of, we can throw you out, if either intentionally or unintentionally, you bring any attention to yourself.
For instance, I have that crappy right knee where lunges aren't easy for me. So many times, I'll use a stairmaster, skipping steps on a higher clip rate. To me, that's a cooldown. But I get a lot of people staring at me.
I'm also dripping sweat (and wiping up as I go constantly), so that has a lot to do with it as well. And it's also embarrassing, but I don't really rest between lifts, except to thoroughly wipe and disinfect equipment. I suppose if I rested 10 minutes between sets, I would likely not sweat as much, but it would also take me 90 minutes longer to get in all the lifting that I do.
But I've been getting in heavier lifts that I just don't have the equipment at home to do with the leg press and the chest equipment (as well as shoulders and back), so it's been a nice change. I do one lift at home and one at the gym (just twice a week). I might add in a 3rd lifting day once my body acclimates completely to this routine. Likely do that one at home as well.
Got my 70 lb Kettlebell in this week. The 30 lb one at the gym seemed ridiculously light last night compared to my 53 lb one at home. My KBs, step and cardio equipment are better at home. But the machines are fantastic at the gym.
I belonged to Planet fitness about ten years ago. I have to believe that the intent of the policy is to let them manage and perhaps remove those who are discourteous and/or intimidating, since that would cause some members to leave the club. After all, its all about keeping members.
My guess is that you are a bit more concerned about your situation than some other folks would be. Since you're simply doing the work you need to do, and with good intentions, that should be ok with club members and the PT management.2 -
Once I got to the gym, it was push day, so heavy DB presses, moderate bench press, DB front/side/rear raises for my shoulders, and skullcrusher finisher.
Of course, it was a bit of exercise just to get TO the gym, as one of my son's guests parked in my driveway, blocking me in, so here I am at 5:30 in the morning going from one visiting teenager after another, waking them after they'd barely gotten an hour of sleep, and asking each in turn if it was their car blocking me in.0 -
50 minutes of rowing machine today (10K). A bit hot outside, creeping up near 100 again, but had the cooler right on me. So for Steady State, HR got a bit higher than I like 76% of HRR, not HR max, but I felt pretty solid the entire time. Pace was slower (2:33 or so @ 21 SPM/DF of 103), so kind of a weakish row, but considering the heat (and we have humidity right now too -- it was over 40% today -- add in the swamp cooler and it's more like 60%), I'm OK with it.
We only have humidity around 2 months out of the year, during Monsoon season. I realize, during that time, I don't miss humidity at all. You can have it.0 -
Yoga
Sun Salutations (10-30m)
Strength
GTGE10MOM
HSPU - 10x3r (30r)
Pull-up - 10x3r (30r)
Dip - 10x3r (30r)
Cossack Squat - 10x3r (30r)
Ab Wheel Rollout - 10x3r (30r)
Jumprope 10x100sk (1000sk)
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* 7k rowing bow in the quad, uneventfully, thankfully.
* Just over 5mi walk, right near 3.5mph again.
I wasn't feeling the walk at the start, went anyway, saw some fun things and ended up happy. Knees are cr*p, uncomfortable pretty consistently when walking, but saw my osteopath (manipulation specialist, not GP) for the first time in over a year (pandemic), which I'm hoping may help a little: Sacrum tends to get out of whack.Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).
That cycling can be habit forming.
Agreed. I do enjoy it, but realistically it's going to stay a side dish not a main meal, as long as I'm able to row. I am a rower. I like to ride my bike. Kind of identity vs. good pastime. 😉1 -
pulled my glute during my warm up so went light on the thrusts and hamstrings but got the quad work done!2
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This morning a 7 1/2 mile walk
Evening ab exercises and upper body exercises.2
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