What Was Your Work Out Today?
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Near repeat of Wednesday: Just under 8k row in bow (but the quad this time), 2.9 mile walk with one of my rowing buddies, another lunch outdoors next to the pond/fountain at the flower-filled produce market beer garden. (This could get to be a bad habit? 🤣).3
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Beautiful day again today, so did a 8 X Superset workout with 500m rowing sprints between sets of shoulders, legs, chest. 50 some minutes, 750 calories. Averaged 2:01 pace on the rowing w/ 4 minutes between to do the lifting sets and rest around 60 seconds of pure rest. Used a higher Drag Factor (around 145 on the first few, then 130, then 115 at the end when I was gassed).1
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Day 20 of EPIC (Dumbbell HIIT). Still avoiding the treadmill until tomorrow.2
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I played with a 24kgs kettlebell, and then did around 12 miles walking.
It is probably selfish, but I am looking forward to when I can get back to climbing. The funeral is 9n the 12th, so it will be some time after that.
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7-8 am:
Warm-Up
Jumprope - 60s on 15s off x 5r (5m)
Strength: E5MOM
Dip - 4x8r (32r)
Squat - 2x25lbs - 4x15r (60r)
Pushup - 3x10r (30r)
French Press - Bands - 2x15r (30r)
Conditioning
Jumprope - 2m on 30s off x 6r (15m)
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Ran 2.5 miles then weight training upper body and core.3
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60 minutes walking the neighbors dog 🐕
stressful time he’s a 👿 devil on a leash
Back for more today2 -
'nother 7k-ish row in bow of the quad. Looks like this, me in yellow (with others anonymized because I didn't ask their permission to post here).
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Ran errands, got the Halloween deco out of the attic, did laundry and then rode 21.45 miles @ 13.9 mph avg.... would have gotton a better mph but 2/3 of the ride it was raining so I had to dial it back some.4
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Before heading off to lunch with my parents, I did a short run: 3km at 8kph.
Not nearly enough to compensate for the three course lunch at the Thai restaurant afterwards 😁4 -
Hand weights 🏋️3
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Bumped up my Elliptical today. I did a full 2 hours on it, from my usual 99 minutes, 3 days/week. The max on the timer is 99. After it alarms it then starts counting up, if you continue. I felt great afterwards.4
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7-8 am:
Warm up
Yoga - (10m)
Strength: E5MOM
HSPU - 4x5r (20r)
Row - 4x15r (60r)
Conditioning
Jumprope - 2m on 30s off x 4r (10m)
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Morning ride - 18.97 miles @ 13.5 mph average.
Upper body workouts later today.4 -
5 mile run... evening badminton4
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Missed yesterday's normal workout. My wife has been wanting the windows thoroughly cleaned and it took me 3 hours to do inside and out. After that, I was tuckered out.
Today, did 9K meters on the rower on the patio. A bit hot but not too bad.3 -
Came home from work after a long day and put on my pyjamas. Prepped the vegetables for dinner and put them in the oven. And then decided to do a short workout while the vegetables were cooking, so bye-bye pajamas, hello workout clothes: 15 minutes of rowing, 2783 meters. I really should do some strength training, hopefully tomorrow since I'll be working from home.5
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20” HIIT on trampoline
10” ST upper hand weights
To much carrot cake 🥕 🐽 😏3 -
Day 18 EPIC I (full body workout - dumbbell complex)3
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No exercise, but if heart rate really measured calorie burn, I'd have burned about a thousand.
What I thought I was doing tonight: Supervising open rowing at my club, very humdrum.
What I actually did: Coxed a novice men's eight practice for the university rowing club (so 18-19 year old guys who just started rowing since school started this Fall). Scary (definite heart rate increase! 😉), but fun. I haven't coxed anything in a couple of years, haven't coxed a sweep boat (one oar per person, trust me, it's different from sculling, the thing I usually do) in quite a few years, maybe 5? No cox box (amplifies the cox's voice to speakers in the boat), so I was shouting down the length of the 60' boat over the sound of rowing. Heh.
We didn't hit anything (cox's job 1 is steering), so all is well.6 -
Late night last night and late beginning to today this morning. . . .I get frustrated with myself for throwing myself "off routine"....
but, I still made the effort to MOVE:
Today was another session with the Fabulous Team Body Project -- one of my favorites since I first pressed pay on it: Totally Triple
I insist on not only returning to my routine, but making it better and rising stronger and more dedicated than I ever have been before. I know discipline wins when motivation runs dry. I know I am disciplined.
I will tell myself every time until I really believe it and consistently live it.5 -
I know discipline wins when motivation runs dry. I know I am disciplined.
I will tell myself every time until I really believe it and consistently live it.
I really like this and believe it to be true. Motivation comes and goes for all of us. I believe the real key is that discipline applied over time leads to habit formation. In my experience, once exercise and/or dietary habits have been formed, things become almost automatic and success follows.
I'm 10 days removed from my last race and have only had deep tissue work done during this time. I've also ended my formal coached training program and will start casual cycling tomorrow. Looking forward to non triathlon activities, less structured workouts and more structured food intake. I certainly I can't keep eating at the volume I was during the training build, lol.
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20+ HIIT on trampoline
now outside preparing for winter 🐿2 -
Today is a bike rest day, so doing upper body workouts and lunges thru the day.2
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Finally some strength training again!
Landmine deadlift 3 sets
Barbell bench press 2 sets
Cable pull-down 2 sets
Barbell shoulder press 2 sets
Cable row 2 sets2 -
Wanted to get one of my two timed tests (for my indoor rowing club) done today. The "Rugby Test" -- some brutal row that some sadist thought out. 1K, 3 minutes rest, 750m, 2:30 rest, 500m, 2 rest, 250, 2 rest and then 750m, which just destroys you like a cruel joke.
Last time I did it, I average 1:56.6 two years ago. Today was 2:00.3. Wanted to do sub 2:00 pace but just died on that last 750m. Higher drag factor than normal, so that might have contributed a bit.
Gym tonight.2 -
I have stayed reasonably active for my time in Norwich, relying on walking, hangboarding, kettlebells and the odd run. (I'm staying out of gyms in a vague attempt at self isolation to protect Mum.) My logging here has missed quite a few sessions, though.
My average step count over the last week has been 25,000 per day. Yesterday was kettle bell(24 kgs, swings and get ups), hangboarding and 33,000 steps. Today has just been kettle bells so far.3 -
Yoga and some WIMHOF breath work...
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Pull Day... pullups, pulldowns, cable rows, shrugs, preacher curls2
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Back on the bike today - 19.5 miles @ 13.7 mph average.
Yesterday was a bike rest day, but I did get in several sets of lunges and push-ups to get some exercise in for the day.1
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