What Was Your Work Out Today?

@ashcurl ... I modify EPIC exercises as well. I have knee problems so do calf raise variations instead of lunges most of the time. I can do side lunges and rear lunges but not forward or that curtsy one she does. No way. I also keep an assortment of dumbbells and switch them out as needed. I have still made gains since I started and no longer use my lighter weights plus I've added heavier weights. I'm at the point I need to buy the next size up dumbbells. I also don't do the HIIT day. To much jumping and too hard on the knees.

But just keep trying and modify as needed. Push yourself when you can and you will see results. I'm stronger and much firmer after only 7 weeks (I did the beginner week) And I was already doing dumbbell workouts before I started but honestly didn't work as hard as I do with EPIC. I really like it and look forward to it. The variation of exercises is motivating for me.

Super short bike ride only today, due to limited time availability: 6.9 miles at moving average 12.2mph.

Tweaked a hamstring during last night's trail run. I'm having trouble bending my left leg this morning. Giving it the foam roller, compression gun and Biofreeze treatment. Hoping that I can walk it off by mowing the lawn tonight.

After a couple of rest days (1 scheduled, 1 because of weather) rode the bike this morning for 17.85 miles at 13.5 mph average - total time of 79 minutes.

Gym day today. Focused on stabilization, balance, core. Foam rolling to start, then circuits including swiss ball rollouts, chest press w/bridge, leg lift and extension(standing on one foot), resistance band pulls, dead bugs, crunches with/med ball, etc.

Deep tissue work tonight should really help the hamstrings.

Road ride - 18.93 miles @ 14.1 mph avg. Upper body workout later today.

7-8 am:
Warm-Up
Elliptical - 1miles (7m30s)

Strength, Flexibility, Balance & Mobility
Yoga - (20m)

LazyBlondeChef wrote: »

@ashcurl ... I modify EPIC exercises as well....

But just keep trying and modify as needed. Push yourself when you can and you will see results. .... I really like it and look forward to it. The variation of exercises is motivating for me.

Exactly!
Today was day 4 for me & including modifications I couldn't finish the full hour. But hey, I still got a great workout in and I did get over 40 minutes where as at the start I could barely do 30. (Granted there was a maintenance guy supposed to come around when I'd finish and I prefer ppl not seeing me exercise or sweaty and gross so I didn't have much motivation to finish it, besides I was halfway crying bc it was so hard)
I'm so happy I'm not the only one who likes the workout including the variety but also can't do it all.

ccrdragon wrote: »

Road ride - 18.93 miles @ 14.1 mph avg. Upper body workout later today.

Upper body work done:
Hammer curls - 3 x 8
Rows - 3 x 10
Curls - 3 x 8
Flys - 3 x 10

Did a timed test for my rowing club today. 6 X 2 minutes/1 minute rests. There was an odd twist on this one where you subtracted off "rest meters" from your total, so you had to stop with like 4 or 5 seconds to go still on the interval.

Did OK. Just over 2:00 pace with the "penalty" for going over by 15 meters. HR reached 93% of max.

7-8 am:
Warm-Up
Elliptical - 1miles (8m)

Strength, Flexibility, Balance & Mobility
Yoga - (10m)

Strength: E5MOM
HSPU - 5-4-3-2-2-2r (18r)
Pull-up - 6x6r (36r)
Dip - 6x5r (30r)

I got a climb in on Wednesday. There were some signs that my form is slowly starting to improve again - I got a few graded at v2-v4.

I didn't have much time for exercise on Thursday, but I did manage to get a quick squat session in. I haven't lifted for a while, so I just did 70 kgs for lots of sets and reps.

I climbed today. It was good - I was actually close to being on form. I got a few new ones graded at 6A to 6B.

Fairly routine Friday: 6.7k in the quad, rowing stroke again. (A little shorter because the folks taking over in bow tend to spin the boat further from the bridges, whereas I'd been working on figuring out how to come safely close for most of the Summer . . . yeah, I did say I'd hit some stuff lately 😬🙄, but it wasn't bridges.)

After that, walked a bit over 5 miles, 3.4mph - cool day, a little quicker pace? Dunno. Still not fast.

Boat-nerd digression: We had to take out a different quad today, one set up for a coxswain to steer, vs. the straight (coxless) quad we usually row (another group had that one out). Cox steers (partly) via lines that attach to a rudder arm on the deck, which turns a shaft that runs vertically through the hull, and affects a rudder under the stern of the boat. To row such a boat without a cox, one simply duct-tapes the lines to the sides of the hull so that the rudder's stuck fully perpendicular to the hull, and steers using the rowers as in a straight quad. (These are about 40-foot boats, and the rudder is pretty small (roughly postcard-sized), but it's surprisingly effective for steering. Taping it not-straight is vexing, but we did OK with that.) Straight quad (as well as most other coxless shells) has a fixed fin (skeg) in the same spot under the stern.