What Was Your Work Out Today?
Replies
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6 sets of 8 heavy reps no breaks
Waiter Curls
Iso Tricep Exts
Preacher Curls
Skull Crushers
Dbell Curls
Tricep Overhead Press4 -
Another round of 3 x (2k on, 2' off) rowing machine, so 6719m all told. Decided to slow the split another couple seconds to somewhere around 2:36-2:37 (hit 2:36.3, 2.36.7, 2:36.5 at 20-18-18spm).
Still Z3 and below of course, still hit 144bpm at max, but didn't get there as quickly nor flirt with it as long.
Surprisingly, this felt subjectively noticeably easier than Tuesday, at a sacrifice of only 3W - maybe more just the different day, who knows. (Yesterday included excess calories, including extra carbs - it was my birthday, #66, so maybe I was just well-fueled for today. 😆)
It's fun to play around a little with the variables - spm, subjective pressure/intensity, split - and watch HR. There's more than one way to get to the same split, and the subjective energetic costs are similar, but I think not identical, even though consistent split is consistent watts. Can mess with damper setting/drag factor, too, of course, but I don't like to, mostly.3 -
I went climbing on Wednesday with my little brother. It was good, I got a reasonable number of harder routes. 90 minute session.
I lifted yesterday, doing
3 sets of 5 (bench), 50 kgs
3 sets of 5 (deadlift), 100 kgs.
It was my first lifting session for a while, I seem to be fairly weak.3 -
5 mins walk 4 mph @ 4 inc
3 mins 8 @ 2
1 min 4 @ 4
2.5 mins 9 @ 2
1 mins 4 @ 4
2 mins 10 @ 2
1 min 4 @ 4
1.5 mins 11 @ 2
1 min 4 @ 4
1 min 12 @ 2
1 min 4 @ 4
30 sec 13 @ 2 (Max treadmill speed)
5 min walk 4 @ 4
Stretching
40# pack hiking 60 min's3 -
7-8 am:
Warm-Up
Jumprope - 1m on 10s off x 10r (12m)
Strength: Shoulders/Legs
HSPU: 4x4r (16r)
OHP: 4x8r (32r)
Face Pull: 4x8r (32r)
Squat: 4x8r (32r)
RDL - 4x8r (32r)
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Snuck in a (last?) weekday afternoon ride yesterday in 65 degree weather. I got to chase my friends "The Torture Sisters" for 25 hilly miles. Ended up at a 17.1mph ave. It was slightly windy, but a beautiful day for mid November.
With both strength work and a bike ride yesterday, I was dragging a bit this morning. 25 minutes of yoga helped. Resting this evening.3 -
@AnnPT77 a belated happy birthday to you!
Agreed! Happy B-Day a day or so late Ann.
Took today off myself. Had to take my cat, Dempsey, to the vet. Dempsey is 11 and has been to the vet exactly once before in his entire life. I think it was as stressful for me and my wife as it was for him. He's doing really well and back home now.
Dempsey is a 16 lb Maine Coon that we got from a shelter as a kitten and he believes he's my fourth dog.3 -
A long run today, but not as long as I intended: 7km in 52min22 (instead of the full hour I intended).
A slightly off day today, perhaps I've been pushing a bit too hard by working out every day the last 4 weeks. Or maybe it's just my TOM announcing itself. Tomorrow will tell!1 -
Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party2 -
Back to the fake 10k + 3' CD stationary bike, the usual Z2-3 (mostly Z3), maxed at 144bpm again.
Basebasebasebasebase.0 -
dralicephd wrote: »Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party
@dralicephd, how's your upper body? There are some surprisingly vigorous upper body workouts on YouTube (for wheelchair athletes, often).
It stinks not to be able to do the usual stuff . . . but I get that once one gets attuned to how good exercise makes one feel, not being able to do it can lead to a case of the grumps. Sympathies!1 -
dralicephd wrote: »Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party
@dralicephd, how's your upper body? There are some surprisingly vigorous upper body workouts on YouTube (for wheelchair athletes, often).
It stinks not to be able to do the usual stuff . . . but I get that once one gets attuned to how good exercise makes one feel, not being able to do it can lead to a case of the grumps. Sympathies!
Well.... one shoulder is pretty messed up (previously dislocated), so I have to be super careful. Despite that, you are right. I will look into some adaptive stuff. Thanks for the tip.
Anything to get moving again, right? 1 -
Got out for a ride mid-morning... 17 miles, 14.0 mph avg. 72 minutes total. Was windy today so had headwinds going out but the tailwind coming back was nice.3
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Resistance Training:
4 sets Leg Press @ 300
4 sets Machine Crunches 2@ 90; 2@ 80
3 sets inclined dumbbells @ 40
3 sets seated curls @ 35
3 sets seated rotator pulls @ 130
3 sets standing dips @ 35 kettlebell
3 sets rotator pulls @ 25
3 sets inclined sit-ups
Cardio:
4.69 mile hike 3 hours+ after RT. Brisk pace, 108 ave. BPM, 414 elev. gain, 1:39:26, 48 deg.3 -
Elliptical 217 minutes for just over 16 miles.4
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I spent the weekend diving, practicing skills such as shutdowns in preparation for a course. I got a lot better at them, a bit more practice and I will actually be quite slick. I used not to be able to do them at all.
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Sunday morning spin/core series week two today. 75minutes of hilly intervals finishing with the 4 minute tabata routine. 15 minutes of core work on the mat followed.3
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Took a break yesterday, after 4 weeks of daily workouts.
Double workout today:
1) strength training:
4 sets landmine deadlift
3 sets cable rows
3 sets assisted pull-ups
2 sets side raises
2 sets cable biceps curls
2) a run on the treadmill: I wanted to do a long run, but my body didn't agree with me 😛 managed a 5k run in 38 minutes, unfortunately with two walking breaks.3 -
60 min's hiking w/40# pack Saturday
60 min's running Sunday in 33 degree weather3 -
75 Jump Rope & 1/2 Jaxs
50 Air Squats
30 Hand Release Push-ups
15 Pull-ups
30 sec
Hulk Smash / KBell Swing / High Knees JR
30 Squat Press/ Wall Balls / Frog Burps
15 Dbell Snatch
400 Meter
Run / Bike / Row / Walk
30 Sec Box Jumps 36"
Bike / Row / Walk / Run
Stair Circuit
Walk a Lap
Stretching2 -
Did a super easy 70 or so minutes yesterday -- 6K on the rower -- nearly all unstrapped and then another 30 or so on the LateralX machine (lateral elliptical/stepper).3
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Stretching for 2 hours … no not exercise .. literally stretching and yawning because I’m so tired 🥱 😴4
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7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Strength: Chest/Back
Pull-up: 3x12r (36r)
Russian Pushup: 3x12r (36r)
Row: 3x12r (36r)
Fly: 3x12r (36r)
4 -
10K on the rower @ an easy pace. HR only toward the last couple minutes exceeded 70% of max.3
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Another attempt at a long run, more successful than yesterday: 8.5km in 61 minutes.
My watch seems to be having trouble correctly recognizing my pace/cadence on the treadmill (or maybe my arm movements are not very regular), slightly annoying how much I have to correct my total distance, which throws off Runalyze's analysis. It is what it is, I guess, the only alternative is to run outdoors 🙂2 -
Was cold this morning, but warmed up mid-morning so went for a ride... 19 miles @ 14.3 mph avg.3
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25 push ups today.3
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Didn't do my Elliptical yesterday(cleaned to get ready for baking for Thanksgiving) but did 223 minutes on my Elliptical today for just over 15 miles. And plan to do the Elliptical again tomorrow AM before a dentist appointment and pie making afterwards.1
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Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.
Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆3
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