What Was Your Work Out Today?

I went cc lumbing today. I wax terrible fir the first hour, but then I got a brief run of form and got two long term projects. It was a 100 minute session, good fun.

35 push ups today and 10minutes of vigorous step ups. Getting stronger.

drmwc wrote: »

I went cc lumbing today. I wax terrible fir the first hour, but then I got a brief run of form and got two long term projects. It was a 100 minute session, good fun.

I'm not sure what was disagreeable about this post other than my inability to type accurately on a phone. CC lumbing should, of course, have been climbing, and fir should have been for.

I went for a walk before breakfast today, and I will lift weights over lunch, and finish up with an evening walk.

75 Jumping Jaxs
50 Air Squats
30 Hand Release Push-ups
20 4 Corners Lunges
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 (min 6 incline)
10 Box Jumps 24" / 36" &
25 Banded Choppers & Face Pulls
Walk a Lap
Stretching

Saturdays plan:

5 mins elliptical
50 Push-ups
50 Knee Tucks
15 Pull-ups
30 DBell Swing
30 Chopper
45 Incline Pushups

12/10/8
Chest Press
Dbell Flys
Iso Landmine Press
Seated Land Mine Press
45 Cable Crunches Each L/R/C
Wide Grip Bench
Incline Press
Iso Dbell Chest Press
Rev Grip Dbell Press
15 Pull-ups wide grip
Rev Grip Bench (10 reps only)

Nifty 50!

Rower / Supine Bike/ Mtn Climbers/ Rev Crunches/ Crunches/ Obliques/ Twists/ Frog X/ Heel Taps

1G Reps

I went climbing. It was fun.

I concentrated on v3-v5 graded ones, which are normally too hard for me. I tried 4, got 3 with a flash on one. The last one was my last climb of the day, after 100 minutes. I feel off the first move about 10 times, then unexpectedly got it.

I also got some walking in, so I am now on 25,000 steps.

Rowing machine, 3 x (2k on, 2' off) + 1k on + 3' CD, shooting for moderate 2:36 pace and Z3 on the meter pieces. Hit 2:35.9, 2:35.9, 2:36.0, 2:35.8, which is about as close to a consistent 2:36 as I'm going to get, I think. 😆 21 spm average. 77% of time Z3, rest below, HR peak was 142bpm, close to 70% HR reserve.

8232m total including the row in/out during the offs, and the CD.

220 minutes on my Elliptical. I noticed I'm not as sweaty now as when I first started.

Deload week for my strength training program (jacked street), so a lot less volume starting today through the rest of the week.

20 minutes of cardio (I did devils press, overhead carry walking lunges, box jumps).

5x10 single leg calf raises
5x8 dumbbell Bulgarian split squats
5x10 kb walking lunges

2x10 single arm kb RDLs
2x 30s hamstring curls
2x10 bench adduction

My heel is still a bit sore/stiff, so no running today. Didn't feel like strength training, so I did some indoor rowing:
5736m in 30min. Entirely in Z2 or lower.

Today was my first day back on the elliptical after hurting my quad. In the days off, I decided to buy a heart rate monitor. I used one years ago (it has since died) and had good success with making sure I was working out at the right level. Today, I kept my heart rate in the 80-90% range and it felt good. Based on how this felt, I'm pretty confident that I was really pushing myself too hard previously and that's why I got hurt. Live and learn....

Rowing machine, repeating the 3 x (2k on, 2' off) + 1k on + 3' CD, still aiming for around 2:36 pace and Z3 on the meter pieces . . . but failing, sort of.

I starting playing with increasing meters per stroke: I find it fun in machine season to practice things that put more power into each stroke (and patience into recovery, a thing boats appreciate). It's hard to practice consistently the same way on water, because I usually row multi-person boats, so matching has to happen.

Geekier interlude: With a goal of slow-ish pace and low-ish heart rate, more meters per stroke means reducing spm. Being less practiced at very low spm, I'm inconsistent at simulataneously holding both spm and pace, and frankly the "li'l ol' lady who dislikes strength training" thing means I'm not all that strong which makes power production difficult . . . so I ended up with pace often a little faster (doesn't show up in the average because I compensated), and heart rate creeping a little higher than ideal. Hrmph.

End up with 8,113m (including row in/out + CD), 2:35.5 average split, 16spm overall (pieces were 18, 16, 15, 15 so declining spm), but HR peaked at 149, in Z4 around 10' (22%), Z3 around 24' (53%), remainder below. On the plus side, I was getting up to 13m/stroke or thereabouts sometimes, which is good, for me.

Tuesday 30 Nov 21

5 mins elliptical or walk (4mph@6inc)
15 Pull-ups
30 DBell Swing
30 Hand Release Push-ups
60 Leg Tucks

10/8/6
Seated Iso Land Mine Arc Press
Iso Rear Flys
Monkey Rows
Arnold Press
40 Dips & Knee Tucks
Rev Grip Press (curl bar)
Mil Press
Laterals
Fwd Leaning Wide Grip Row (Rear Delt Focus)
30 Frog Burps / Incline Pushups


Colt 45s
Situps/ Jack Knifes/ Frog X/ Hip Lifts/ Flutter Kicks/ Mtn Climbers/ Choppers/

917 total reps

I did some eccentric bench and pull-ups. Then I did some overhead lunges, sled pushes, and bear crawls. Just a little something to "get the skin leaking"