What Was Your Work Out Today?
Replies
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Stationary bike, 16,396 simulated meters, only 49" in Z4, rest Z3 and below, so pretty easy pace.
Some sun salutations before breakfast.
A very few tentative, partial-range-of-motion ab roll-outs with ab roller, going just short of the point where back strain or instability would kick in . . . just to see how it felt.3 -
Hump day, Bump Day!
75 Fwd Jump Rope
25 Hand Release Pushups
75 Skier
50 Crunches
6 x 10
Waiter Curls
Rope Exts back to Stack
Preacher Curls
Skull Crushers
Iso Landmine Curls
Iso Landmine Press (laying down)
Low Pulley Curls
Supine Kickbacks (back on floor)
Incline Bench Curls
Dbell Close Grip Bench Press
Banded Curls 3 x 25
3 x 25 Dips
60
Twists / Rev Crunches/ Knee Tucks / Leg Tucks/ Supine Bike/ Heel Taps
1335 Total Reps2 -
7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Mobility - (15m)
Strength: Lower
RDL: 3x12r (36r)
Squat: 3x12r (36r))
Hip Bridge: 3x12r (36r)
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Did a 4 mile loop. Slowly getting back to running been slacking off after the half in October..3
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11612 meters unstrapped easy work on the rowing machine.3
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Cardio Pump
5 min walk 4mph @ 6inc
100 Fwd Jump Rope
1 minute sprint 4 inc / 11 mph for all
50 Mtn Climbers
50 Low Choppers
20 Renegade Row
1 Min Sprint
30 Lateral Box Jumps
100 Fwd Jump Rope
50 High Choppers
100 Half Jacks
1 Min Sprint
100 Air Squats
30 Box Jumps
100 Supine Bike
1 Min Sprint
60 Push-ups
1 Min Sprint
Stairs Circuit x 2 (every/other/lt/rt/hop)
80 Sit-ups
35 KBell Swing
35 KBell Squat Press
1 Min Sprint
20 Devil Press
100 Fwd Jump Rope
1 Min Sprint
100 Flutter Kicks
20 Dbell Snatch
20 Wipers3 -
Rowing machine, 8,180 meters.
Busy afternoon, wasn't really feeling the workout tonight, dragged my feet on starting until 9:50PM. Basically just tried to get it done without s*cking technically, moderate pace, 2:34.8/20spm. Mostly Z3, none above.
Honestly, decent chance I would've noped out if not for the C2 Holiday Challenge. I let myself get materially behind one year, and the experience of very long rows to catch up is something that now motivates me to stay close to schedule. At 147,751 meters of 200,000 meter goal by end of Christmas Eve, so far on schedule.
Before breakfast, some sun salutations, standing twists, a hip mobility exercise I got from physical therapy, and once again some very careful partial ab roller roll-outs.5 -
I failed to climbing on Tuesday, as work was silly. I lifted instead, doing:
Deadlift, 2 sets of 5 @ 100 kgs, 1 set of 5 @ 110 kgs.
OHP, 3 sets of 5 @ 35 kgs.
I tested my max reps for unweighted pull-ups. I got 18, I am definitely capable of more (my hand slipped on the last rep, my arms and shoulder felt ready for more.) I'm fairly sure this is a WR, if one defines world record to be done by me in my shed.
I went climbing on Wednesday. It was fun, I was on a sending spree. The one I'm happiest with is a v3/v4 overhang I'd not got before. There is an enticing penultimate hold which is very negative, I couldn't get anything from it at all. I ended up bypassing it, which meant I needed to dyno the last move. Craggy Island (the gym) has stacks of dual texture climbs, normally with a v3/v4 minimum grade. I got one of these for the first time.
It will be my last gym climb of 2021; I want to isolate for a bit before seeing Mum. Omnicron seems a bit prevalent at the moment in the UK.3 -
Trainer session this am. Warm up including a few short assault bike intervals. Repeated bike intervals between rounds of work as well. Focused on swim muscles a bit today. Kneeling TRX extended arm fallouts, seated TRX pull ups, skull crushers while laying on BOSU etc. Finished with some other balance work on bosu, kettlebell deadlifts, etc.2
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Morning bootcamp - probably badminton today evening.2
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12392 meters on the rowing machine unstrapped -- 65 minutes. Did a nice job of keeping HR under 72% of max and mostly under 70%.5
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Managed to avoid the rain and was able to get in a 5 mile jog before lunch. 10’31”MI pace..3
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Stationary bike again, 16,347 meters, plus the pre-breakfast sun salutations, standing twists, hip mobility exercises and roll-outs like I've been doing recently.
Bike a little bit shorter time, so slipped into Z4 for about 30% of the time, around 9' of that 150bpm (which is roughly 75% reserve) and above.3 -
Had unintended exercise yesterday... went to the grocery store before work, got everything needed (and some things not), loaded the 6-7 bags of groceries into the car, turned the key and nothing happened... deader than a nail. Walked across the parking lot to the Autozone and the manager brought his jump-start device over to the car to try and start it... nothing (drained his device!)... 'probably the alternator' he says... dammit! Carried the groceries home (an exciting opportunity for 1.5 mile farmer's carry!), arranged for a tow truck, attended 2 meetings for work, walked back to the grocery store to meet the tow truck and then spent the rest of the day at the repair shop waiting on the car (not the alternator - the started had shorted out and took the battery with it). Oh, and got bored while waiting so I took a 40 minute walk around the area near the shop. Ended the day with just shy of 15,000 steps.4
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Did rowing interval today. Wanted to get in meters for the Holiday Challenge, but also wanted to do some harder work. Programmed in 5 intervals of 2K and 5 1K recoveries. Made it though only four hard and five easy intervals. 13K some meters.
Did burn around 1000 calories for the 70 minute workout.3 -
Super slow 30 min. zone 3 elliptical workout yesterday. I was tired, but I did it. Resting today. So far, so good. After a couple of weeks of alternating rest and workout days, I have not re-injured myself. Slow and steady....
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Rowing machine, 8,249 meters. Stayed in Z3, but just barely, despite experimenting in the last 1k piece with whether I could hold a split similar to those I'd targeted on the 2ks to stay Z3 (2:35-2:36), but do it at 16spm. Yes: 2:33.6, at 16.
I could do that for the whole set, but it wouldn't stay Z3, because more HR creep. Also, for the moment, I'm intentionally avoiding both types of fatigue, CV and muscular, because it's time for base work. Low spm at same splits are more muscle-fatiguing, so kind of dumb of me ATM. But sometimes I do dumb things for the entertainment value, I guess? 🤷♀️
FWIW, Concept 2 says today's overall pace, 2:35, at my DF, would've been good for 622 calories per hour . .. . if I weighed 175 pounds, the default weight. I don't, so their estimate for actual me would be 536 calories per hour. I didn't go for an hour, just 36:11.1 (ignoring row in/out and CD), so that'd be worth 323 calories for me, according to them. Garmin estimates 277 calories, but that includes the row in/out and CD, so that's for a total of 45:19 of activity. (Am I surprised they disagree? NopeNopeNope.)
It was an OK workout, but no matter how I look at, I earned maybe one slice of hearty bread, with a couple of tablespoons of peanut butter on it, or thereabouts. In both cases, I suspect that's probably gross calories rather than net. Good thing I mostly like doing this for other reasons, eh? 🤣2 -
dralicephd wrote: »Super slow 30 min. zone 3 elliptical workout yesterday. I was tired, but I did it. Resting today. So far, so good. After a couple of weeks of alternating rest and workout days, I have not re-injured myself. Slow and steady....
That's excellent, @dralicephd! Balancing that line between enough to be challenging - with a temptation to push that too hard - vs. the right amount to be injury avoiding, make steadier progress by skipping post-injury time off - that's hard, psychologically, and requires good self-monitoring. Nice work!3 -
Day 5 of EPIC II - full body workout. Kind of impressive that my heat rate got up to 128 with this workout since I don't typically go that high even on the treadmill.3
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Skipped the indoor ride in favor of a long outdoor walk with my dog and a shotgun.;) Put in several miles walking through brush and corn fields on a friend's farm. No pheasants today, but plenty of exercise and quality time spent with my dog.
Spin class tomorrow. 4 -
3 long days working.
137 minutes on my Elliptical for 9.1 miles today and going to head out Christmas shopping.3 -
Stationary bike, 16,497 pseudo meters, easy pace, barely even dipped into Z3 (55" out of a total of 44'57").
It's routinely surprising to me how little objective intensity difference there is (watts, say, or metered splits) between a lower zone and a higher zone, some days. Another way to put it: There can be a surprisingly small reasonably-well-metered difference in calories between a low-fatigue-cost workout, and a noticeably higher-fatigue-cost workout.
Rest day tomorrow, other than maybe some yoga/stretching or the like. I've been having a new persistent cramp-y feeling in a left inner thigh muscle, doing stuff I've long done. Bodies are weird.5 -
Spin class today. A fun 75 minute workout set up as a race format, designed to simulate parts of the Lake Placid bike course. 15 minute core routine followed.3
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My Elliptical 140 minutes for 9.15 miles.3
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I've been working out, just been too lazy to post here 😁
Anyway, this afternoon I went for a walk in the woods after buying a second hand Garmin Vivoactive 4 (my current one is on the fritz and I'll need a backup while it's being fixed, might take up to a month). It was already nearly 3PM when we started the walk, so we did 12.5km in 2hr25, quite a good pace and by the time we arrived back at the car it was dark.
My run yesterday wasn't great, so I did a run tonight, 6km in 42min50.
29000 steps today, not bad!3 -
5 minutes on 7.5 incline speed 3 on a treadmill. Get the heart moving.
Arms.
Cable Century set of tricep pull downs, then curls same machine. Did this twice no break in between other than having to stop in between reps to suck air.
French press ez bar, skull crushers, slow close grip presses. Three sets 20/20/ failure.
sitting half curls (half way up) with DB, 45 degree incline curl, standing modified curls lean front and back slightly. Three sets 20/20/20
Cable machine, reverse curl, close grip curl, wide arm curl, drag curl alternating with rope pull down, halfway to full ROM with focus on pronating the wrists, regula full ROM, close hand push up.
All 3 sets 20 reps, except the last exercise which was to failure.
This was at 7 am.
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Shopping with lots of walking the last two days... my wife is Mexican and its tamale season so we are also in the middle of prep for that... the next couple of days will be rather hectic around here.3
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I lifted on Friday, doing:
3 sets of 5, bench, 55 kgs
Deadlift, 1 set of 5, 120 kgs
Hangboard.
Yesterday, I did a 21 mile walk. My step count average has been over 21,000 a day for to the last few weeks.
Today, I played on my home climbing wall for an hour. I hadn't used it for a while, I was out of practice at it. My dynos were good, though.
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90 minutes super easy row -- 16500 meters. On my "long slow" day, I try to keep HR under 65% max. It averaged 65% but got up as high as 72%, but nearly all was under 70%. All unstrapped again on the rower (you sacrifice a bit of speed for working on form).4
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