What Was Your Work Out Today?
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Need to figure out a post-Holiday-Challenge routine, but - knowing myself all too well - I swear I'm not going to let analysis paralysis keep me from doing something, even if what I do doesn't make a huge amount of sense.
Today, 6,791 meters rowing machine as 3 x (2k on, 2' off (row out, drink water, row in; full CD on the last "off")). Decided to do the 2nd 2k with 2:30 ceiling, see what happened to HR (stayed Z3, but wouldn't have if <2:30 for the whole session). The first and third pieces were 2:33.X, but I ended up with 23" Z4 at the end of the 3rd one. 🤷♀️
After that, a very short, super light dumbbell session of silly supersets. (I hate inter-set rests with a fiery passion). Goal was just to work through range of motion and start conservatively easing the aging body into some seasonal strength training . . . I hope. (I dislike strength training with a mildly smoldering irritation.) 2 x 10-15 reps of mostly upper body push stuff. Yes, I row before strength intentionally.MikePfirrman wrote: »Just 10K on the rower. I realize no one is going to feel sorry for me in Arizona, but it was actually cold for here today -- 50 with high wind and no sun! Probably a dream cardio temp for some but it felt brutal to me!
My heart breaks for you, speaking from a land of deep gloom, temps around freezing, and the inevitable "Wintery mix" that falls in that temp range: A lovely mix of rain, sleet, snow, and everything in between. 😉😆4 -
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Gym day today. I struggled this morning due to a combination of too much holiday food and not enough sleep. We did the same basic routine of balance, core work and kettlebell/dumbbell movements interspersed with short high intensity cardio intervals.
After the session, my trainer reminded me that she is holding me to an agreement we made earlier. She handed a letter to me and asked for a written reply at our next session. Simple stuff, but she captured the key issues: How disciplined am I willing to be outside of the workouts, specifically with nutrition and sleep? What am I willing to change to get better results? Will I maintain a self care practice as volume increases, so I avoid injury?
She knows that I was not satisfied with my 2021 results, and she's ready to help me reach my pre injury performance level - as long as I agree to keep my head in the game.
Her timing was good.
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Feeling pretty beat up lately. Taking some time off to stick with mostly daily mobility training...4
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5 min walk 4 mph @ 6 Inc
50 Push-ups
50 Rev Crunches
35 KBell Swing
15 Pull-ups
50 Knee Tucks
5 x 12
Deadlift
Seated Calf Raises 3 x 25
Hip Sled
Smith Deads
Sled Calf Raises 3 x 25
Goblet Squats
Iso Dbell Deads (both legs down)
Smith Lunges
Standing Calf Raises 3 x 25
Land Mine Squats
Sporty 40
Crunches/ Hip Lifts/ Mtn Climbers/ Choppers Hi & Low/ Obliques/ Seated Tucks/ J Knifes/ Cables Crunches
1350 Total Reps3 -
Oh my. I am SORE from my little foray into strength training yesterday. The good news is that my shoulder doesn't feel bad (no tingling fingers, no sharp pains at the joint). All pain is just muscle soreness. This is a HUGE improvement from a year ago when I could not do any pushups without my shoulder completely freaking out. I guess the last 4 months of elliptical workouts have helped to stabilize the joint a bit.
Today was just cardio: I did about 35 min. of elliptical with the bulk of that being in the lower end of zone 3, and I went easy with the arms.4 -
Bootcamp followed by a 5K walk3
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Out of left field, the chest congestion came back yesterday. I haven't had it in two weeks so I'm guessing Omicron came and went in one day. Feel fine today.
Did a hard-ish interval session on the rower today. Nice and sunny! It was colder but that warm sun makes all the difference.
Now, since the Concept2 Holiday Challenge is over, I have to get remotivated to get back into lifting. That's always painful when you take even a month off. Might see if I can do just 100 pushups, some light leg work and pressups this evening. Skipping the gym for now, especially with the chest congestion yesterday. Did buy a breathable sports mask for when I go back. I detest masks when I workout but I detest being sick more.4 -
About half an hour of yoga/stretching before breakfast (forgot to note start time). Sun salutations, seated twists, hip mobility exercises, psoas stretches . . . .
About half an hour of stationary bike, which was 11,141m including cool down. Intention (successful) was to keep it moderate, i.e., stay in Z3, which turned out to be 110W average on the 10K actual workout at this shorter duration (the rest was CD). (Hey, I'm a li'l ol' lady, I'm slow, OK? 😆)
A quick 15' of core exercises after the bike: Stir-the-pot on exercise ball, leg curls on the ball, McGill curl-ups, front plank, bent-knee side crunches on the ball, ball passing, ab wheel. Really short because I had a Zoom meeting looming, but since I'm just restarting, I felt it. 😉5 -
240 minutes on my Elliptical for 16.6 miles.1
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Day 13 of EPIC II - chest & triceps workout
+ ~30 min walk on treadmill1 -
Ugh. took a couple days off. Back at it last night now can't sleep...
Chest.
Incline DB 4 sets with weight I could normally do 20 reps with but slowed to a crawl.
SS Inline coffin press, fly scoops 3 sets 20/ fail each set
High cable fly century set
Low cable fly century set
Fly machine decline century set.2 -
7-8 am:
Conditioning - (10m)
Mobility - (20m)
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Nasty, wet and rainy outside again so I did 30 minutes on the Assault Bike and 30 on the LateralX -- all steady state around 65% of max HR.1
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5K Lunch run - evening badminton2
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Legs
DB 3/4 lunges one leg at a time 3 sets 20/20/20
Walking lunges no weight 180 steps each leg
RDL with plate under heels 4 sets 20/20/20/30
Glue machine 3 sets 15/15/30
Calf machine drop set. 35lb plate, 2 10's, 2 5's. To failure then drop one plate. 1 set
Back extension machine feet turned out to focus on glutes/hamstrings. 4 sets to failure2 -
100 Fwd Jump Rope
50 Jack Knifes
25 Banded Curls
25 Banded Exts
5 x 12
Landmine Curls
Iso Kneeling Landmine Press
Rope Exts back to Stack
Hammer Curls
Crushers
Preacher Curls
Seated Rope Curls (low pulley)
Kickbacks
Seated Incline Curls
Overhead Dbell Ext
35
Situps/ Flutter/ Obliques/ Banded Crunches/ Supine Bike/ Leg Tucks/ Twists/ Low Choppers
1150 Total Reps2 -
A bit over half an hour (maybe 40'?) of yoga/stretching/foam rolling before breakfast.
3 x (2k on, 2' row in/out+CD) for 6765m total, at moderate SS (2:33 pace, 18spm, a mere 5" in Z4, remainder below, 73% of time Z3).
23 minutes strength training, mostly dumbbells, mostly upper push but added some DB deads and unweighted reverse lunges (latter maybe not a good idea - terrible knees). Once again, objective was reconditioning - i.e., very light, mostly 2 x 10, supersets (so as not to tax my fragile patience). I'll stick around here until the DOMS is mostly gone (about a week?), then figure out where/how to add intensity without too much risk to the aging body.3 -
Arms
Giant set 1 4 sets 20 reps all
Spider curls, steep incline elbows forward
Incline DB curls
EZ bar curls, elbows on stomach
EZ bar drag curls
Giant set 2 4 sets 20 reps all
EZ bar reverse grip push up
EZ bar "skull crushers" press ups
Lying on ground skull crushers
French press
Bench dips
tried to burn out with a century set of tricep push downs but I could go past 502
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