What Was Your Work Out Today?
Replies
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Around 20 minutes of yoga/stretch before breakfast.
6,831 meters rowing machine as 3x(2k on, 2' off/CD), easy pace, 2:32.9 and 19spm, focus on relaxing unnecessary muscles within adequate mechanics, Z3 & below.
26 minutes strength training, still light weights for conditioning reasons, but went to 3x10 on most sets rather than 2 x 10, increased weight on a couple. If things feel OK by next time, will start selectively increasing reps/weights.
Felt fatigued today for no obvious reason despite rest day Sunday, so put off the row/lift stuff until after 9PM, but finally convinced myself it wasn't optional. 🙄
Nicely done. I smiled as I read the part in bold, imagining the "self talk" that went on until you decided to get it done. I've had days where I decided early in the day to skip a session, then spent so much time fretting about the thought of missing it, that I gave in and did the workout late in the evening.
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Tuesday is a gym day. Worked on bike/swim muscle groups: KB deadlifts, rows, split squats, overhead band pulls while lying on floor, (band attached to weight bench), Also did some core stuff: mtn climbers, swimmers, etc.
Ran a slow 5k during the lunch hour to maintain my standing in a daily outdoor run/walk challenge.3 -
Morning bootcamp, will get a 5K walk/slow jog in today evening2
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Elliptical, 240 minutes for 16.15 miles.3
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My rowing club has a 10K and a 6K this month to do. I've skipped the last two months with Covid and was debating doing the 10K today. Got around 5K in and just couldn't keep the pace so finished with 2K X 2 w/ 1 minute rests. HR hit 94% max on one interval.
If the HRM is accurate (and it seemed accurate today on HR at least), around 900+ calories for the hour today. It felt like it too. Full hour of pushing about as hard as I could.
Also trying to get back to lifting but working back slow. I'll try to get in around 6 rounds of pushups, either KB swings or deadlifts and shoulder presses. 3 already done, 3 more to do.2 -
MikePfirrman wrote: »My rowing club has a 10K and a 6K this month to do. I've skipped the last two months with Covid and was debating doing the 10K today. Got around 5K in and just couldn't keep the pace so finished with 2K X 2 w/ 1 minute rests. HR hit 94% max on one interval.
If the HRM is accurate (and it seemed accurate today on HR at least), around 900+ calories for the hour today. It felt like it too. Full hour of pushing about as hard as I could.
Also trying to get back to lifting but working back slow. I'll try to get in around 6 rounds of pushups, either KB swings or deadlifts and shoulder presses. 3 already done, 3 more to do.
Wow. That is a massive effort, my friend! Just thinking of 600cal/hr efforts on the bike has me sweating. A total body effort such as you performed for an hour would leave me on the floor. Very impressive.2 -
4 mile treadmill jog. Nice way to get rid of some liquid stress. Clothes soaked completely.3
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Little over half an hour of yoga/stretch/foam-roll before breakfast.
11,115 meters stationary bike, pretty easy pace, topped out mid Z3, 54% of time in Z3, just under half an hour including 3' CD that accounts for 1115 of the meters.
Seventeen minutes of core exercises.Around 20 minutes of yoga/stretch before breakfast.
6,831 meters rowing machine as 3x(2k on, 2' off/CD), easy pace, 2:32.9 and 19spm, focus on relaxing unnecessary muscles within adequate mechanics, Z3 & below.
26 minutes strength training, still light weights for conditioning reasons, but went to 3x10 on most sets rather than 2 x 10, increased weight on a couple. If things feel OK by next time, will start selectively increasing reps/weights.
Felt fatigued today for no obvious reason despite rest day Sunday, so put off the row/lift stuff until after 9PM, but finally convinced myself it wasn't optional. 🙄
Nicely done. I smiled as I read the part in bold, imagining the "self talk" that went on until you decided to get it done. I've had days where I decided early in the day to skip a session, then spent so much time fretting about the thought of missing it, that I gave in and did the workout late in the evening.
@Djproulx, the "self talk" was more like "stop thinking about whether to do the workout, and just freakin' do it because it's not a choice" versus anything more high-minded. I even had to bribe . . . I mean, fuel . . . myself with not one but two Lindt chocolate truffles, and some prunes (a favorite snack) to nudge myself there. No, that was not enough to create a calorie overage if I didn't exercise - more like a (p)reward. 🤣 Whatever works, sometimes, y'know? 😉
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Cadre Lead Circuit Workout:
15 Jumping Jaxs
High Knees
Butt Kickers
Toe Kick & Taps
Heel Walks
Hallways & Stairs run x 1
10 Air squats
10 Burpees
Hallway & Stair Run x 2
10 Pushup
10 Situps
Hallway & Stair Run x 3
Plank/Leg Raise Holds for rest of class to finish
Solo Circuit Workout:
100 Fwd Jump Rope
25 KBell Swing
25 Curls
25 Push Press w/KBell
100 1/2 Jaxs
100 Skier
25 Renegade Row
25 Devil Press
15 KBell Snatch
100 Jump Rope
15 Plate Raises
15 Rear Delt Raises w/Plate
20 Monkey Rows
20 KBell Curls
100 Fwd Jump Rope
50 Cable Crunches
50 Frankenstein (Walking Place High Knees)
815 reps Total4 -
Had to take a couple days off due to my back. At it again though.
Started a new program today PPL
Push 1
Incline DB rest pause. 15 reps, pause, 5, pause and 5 more. 3 sets.
Same exercise lower weight 2 sets 30/30
Dips, slow till failure. Then just the negative till failure. SS with-
Barbell rolling push ups. Also to failure.
4 sets.
High and low cable fly SS. 5 count positive, 5 count hold, 5 count negative.
5 sets 20 reps all.
Standing side laterals. 10 count positive and negative.
4 sets 20 reps all.
Cable and rope front raises.
4 sets 20 reps all.
Giant set
Ez bar french press, skull crushers, close grip press, close handed push ups.
4 set. 20/20/20 failure. Then on the knees and failure again.
Took a long time.4 -
Ran a 5k early this morning...chasing the sun! Happy Wednesday!5
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40 min. on the elliptical at zone 3. I'm tired today, but I got off my butt and did it anyway.
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An hour on the rowing machine (I know, what a shock! ). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.
I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.
Roughly 700 some calories for the hour.2 -
I’ve never detailed what I did in the session like the rest. Anyways, I did running for 2 miles on treadmill at 8.6 km/hr speed with 2.0 incline for warm up. 10 chin-ups + abs and core exercises+ biceps and triceps.4
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It was my leg day, then I hit the treadmill. It was fantastic! Still taking somewhat light since its week2 though.2
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Upper body and cardio. Current goal is to get to the gym twice a week, so one upper and one lower. I did 15 flights on the stair master today, and I plan to gradually increase the number of flights as I go.3
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50 Skier
50 1/2 Jaxs
35 KBell Swing
50 Dips
50 Knee Tucks
15 Pull-ups
5 x 12
Wide Grip Bench
High Cable Flys
Rev Grip Dbell Press
Incline Dbell Press
Low Cable Fly
Land Mine Press
Dbell Flys
Dbell Bench
Chest Press
Smith V Bar Press
Sporty 40
Rev Crunches/ Leg Tucks/ Obliques/ Low Choppers/ Frog X/ Supine Bike/ Flutter K/ Cable Crunches/ Crunches/ Twists
1250 reps Total1 -
Merely 2 x (2k on, 2' off/CD) rowing machine, for 4500 meters total.
That was all I could fit in: I had an . . . interesting? . . . day, involving fun things like fasted blood tests, and unplanned/unexpected rental car (not a crash, some electricals on the normal car went kerflooie), and more.
Since it was shorter, I thought I might as we'll push a little, though not to max. 2:27.1 at 25 spm, 2:21.0 at 24 spm, on the 2k pieces. 44% of the short workout was Z4, topping out at 161, which is around 85% reserve. Around 5 minutes steady toward the end of the second piece was above my 220-age estimated HR (154). 😆 It felt OK, especially given that I've been doing entirely base workouts for a while.
Finished just barely in time to rush over & pick up friends from the airport shuttle, as I'd offered to do.MikePfirrman wrote: »An hour on the rowing machine (I know, what a shock! ). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.
I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.
Roughly 700 some calories for the hour.
@MikePfirrman, without my intending to be pushy, have you ever experimented with that drill I do sometimes, working for max meters per stroke? (I'd do it at normal DF, but up a little would be OK.) I'm asking because IMO it's useful, and IMO pairs really well with feet-out (unstrapped) rowing. The monitor isn't really set up for it: I usually just count strokes in my head in groups of 10, from 10 to 1 then start over, watching the meters roll down on the monitor to get a rough idea how I'm doing. Among other things, I think it's a good way to experiment with some of the low cost tricks to improve split (like fast hands or heels first) and see the result quickly, as well as having a power/patience focus.1 -
Pull Day 1
Single arm row.
3 drop sets
Each set 20/12/7
Barbell row drop set
4 sets. 10/10/10 slow
Lat pulldown V bar ascending, then drop sets.
4 sets. Ascending 10/10/10, descending, all to failure.
rear delt machine
Partials at the top, full ROM, partials at the bottom.
3 sets 20/20/20
Barbell shrugs.
3 sets 50/50/50
Poor man's DB preacher curls ascending and descending.
3 sets, ascending 15/15/15. Descending to failure.
Cable rope curls drop set.
4 sets. 30 reps with 3 drops each set.
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Merely 2 x (2k on, 2' off/CD) rowing machine, for 4500 meters total.
That was all I could fit in: I had an . . . interesting? . . . day, involving fun things like fasted blood tests, and unplanned/unexpected rental car (not a crash, some electricals on the normal car went kerflooie), and more.
Since it was shorter, I thought I might as we'll push a little, though not to max. 2:27.1 at 25 spm, 2:21.0 at 24 spm, on the 2k pieces. 44% of the short workout was Z4, topping out at 161, which is around 85% reserve. Around 5 minutes steady toward the end of the second piece was above my 220-age estimated HR (154). 😆 It felt OK, especially given that I've been doing entirely base workouts for a while.
Finished just barely in time to rush over & pick up friends from the airport shuttle, as I'd offered to do.MikePfirrman wrote: »An hour on the rowing machine (I know, what a shock! ). To make it less boring, I worked unstrapped and really concentrated on two things -- not letting HR drift too much and a consistent stroke. Did well on both -- 11,700 meters and kept HR all under 75% max, nearly all under 72% max. And all the splits (the rowing machine divides the entire row into pieces) were within around 10 meters of each other. Very consistent throughout.
I'm also doing these at a higher Drag Factor (what most people mistake for resistance on the rower) at 118, so although I've lost patience with improving performance, I'm showing some improvements, though not on speed.
Roughly 700 some calories for the hour.
@MikePfirrman, without my intending to be pushy, have you ever experimented with that drill I do sometimes, working for max meters per stroke? (I'd do it at normal DF, but up a little would be OK.) I'm asking because IMO it's useful, and IMO pairs really well with feet-out (unstrapped) rowing. The monitor isn't really set up for it: I usually just count strokes in my head in groups of 10, from 10 to 1 then start over, watching the meters roll down on the monitor to get a rough idea how I'm doing. Among other things, I think it's a good way to experiment with some of the low cost tricks to improve split (like fast hands or heels first) and see the result quickly, as well as having a power/patience focus.
I used to watch more with ErgData on that type of stuff and I do find it useful. I haven't done this recently just because I'm not as strong right now and I'm also afraid I'd start resorting back to old bad habits. But the idea of doing it unstrapped might prevent that.
The straw that broke the camel's back (and mine, LOL) was a timed row like this. Back a few years ago, we had a timed 5K @ 18 SPM and I was trying to break 20 minutes. I didn't by the way (though I did average 2:04 pace). But that's when I really screwed up my disc. With my cruddy right knee, I'm sure I was using way too much of my upper body strength and not enough leg/hip drive looking back on that.
I'm still, because I'm unsure of my form at times, a little leery of also doing harder strokes unstrapped. I just fell off the rower two days ago when I was stupid and did the 5K (was supposed to be 10K but I stopped after 5K) timed piece, stopped and reset for 2K X 2. On the first 2K, thought I'd go unstrapped and the sweat on my hands caused the handle to slip out and I fell backward onto the concrete! Not fun and the first time I'd ever done that. I'm pretty decent about not letting back momentum now slide me off but the handle coming out of my hand made me lose the balance. Luckily wasn't too bad. Wife called me an idiot but she had good reason 3 -
Morning bootcamp, lunch 5K run and evening badminton...1
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Elliptical 240 minutes for 16.25 miles2
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Another hour row. Again shooting for just a couple of things -- work on form (unstrapped) and have a consistent stroke throughout while not letting HR drift too high. Well, got two out of three, LOL. HR drifted up to nearly 78% of max at the end. Not too bad but higher than I like on steady state days.
Pace was consistent around 2:30 @ 20 SPM (strokes per minute) the entire row. So much so that I got about as close to an "OCD" row as I'll likely get. That's where all your splits are identical, your Stroke Rate is the same for every split and the meters all are identical for every split. All were within around 2 meters +/- for every split (12 minute splits for an hour row). 12,002 meters.
Drag factor around 119. Will likely have to lower SR or DF on next attempt to try to keep HR between 65% and 70% max (ideal for me for "easy" days). This was too hard because I have a legit hard day tomorrow.
But this was encouraging for me. More consistent stroke, maintained for an hour without breaking form too much, at a higher Drag Factor.2 -
Keep on Keepin' on....
Started with a 15 min. elliptical jaunt in mostly HR Zone 3 (I enjoy that pace) followed by a continuation of my "ease into strength training" routine: incline pushups, bent-over dumbbell rows, planks, boat pose, supermans.
I'm happy that my shoulder and quad both have been feeling good! As much as that makes me want to jump forward and do more, I'm not going to do it. Slow and steady....2 -
Did a bit of plan-rearranging today so I could fit in some of the workout(s) I missed out on yesterday because of having an unexpectedly weird day. Today would normally be a bike/core day, but nope.
2k+2' CD on the rowing machine, for a total of 2351m at pretty-easy 2:33 pace/23spm. 90% Z3. Inspired by Mike, I did this piece feet out (my term for what he describes as unstrapped).
Little over half an hour strength training (dumbbell supersets).
10k+3' CD stationary bike, for a total of 11,068m, about half Z3, rest below.
In the dumbbell routine, everything's at 3 sets now, and most things have started increasing reps or weight. Usual pattern is to go up in reps, eventually increase weight but drop reps back some again, after which start to go up in reps again at the new weight. Each off-season, when I start up strength training again, I'm fairly cautious because of imbalances and some pre-existing joint problems, so I'm adjusting based on feel. If a joint feels unstable somewhere in a movement, but I want to increase challenge, I'd prefer to increase reps until the joint feels stable-ish at that weight. I don't normally post details, because what I'm doing is idiosyncratic and not a sensible/good model for anyone else, to say the least.
Planning some tweaks to my usual schedule on Friday and Saturday, too, so I get a 3rd strength workout in with adequate recovery.2 -
Legs today but I barely feel sore. Makes me wonder if I am not working hard enough!1
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PPL 3
legs.
This one was rough, had to do a couple substitutions.
Leg extension machine.
10 count positive, 10 count hold, 10 count negative
4 sets 20/20/20/20
Split squat... I couldn't do this with weight. My knees sounded like bubble paper.
3 sets 20/20/20/ each leg
Leg press 3 way, feet together, toes out, regular.
4 sets 30/30/30/30
Lying leg lifts toes out (calves flexed), regular, stiff leg raises
4 sets 20/20/20/30
Calf machine
Rest pause century set
initial 15 reps, pause failure ect.
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Each off-season, when I start up strength training again, I'm fairly cautious because of imbalances and some pre-existing joint problems, so I'm adjusting based on feel. If a joint feels unstable somewhere in a movement, but I want to increase challenge, I'd prefer to increase reps until the joint feels stable-ish at that weight. I don't normally post details, because what I'm doing is idiosyncratic and not a sensible/good model for anyone else, to say the least.
As someone with a previously dislocated shoulder, I appreciate seeing how others are dealing with joint issues. I like the idea of increasing reps first before increasing weight. Seems like a good strategy to prevent injury. So... thanks. 2 -
Yesterday was my strength training routine, which is currently only upper body due to a muscle pull in my quad in November. I had the thought, "Am I ready to start adding some lower body stuff?" Got my answer from the elliptical today: Nope. Not ready.
I did 45 min. at a relatively slow pace, with about 33 min. in HR Zone 3, the rest in Zone 2. It felt good, but when I was done I definitely felt a little "jelly legged" in the quads. I think that's my quads telling me that, at this point in time, the elliptical is enough strength training in the legs for me. I'll get there eventually. Slow and steady....1 -
@AnnPT77 - I'm in adjustment mode 24/7, seven days a week . It's one thing I'm proud of. I'm not as stubborn or as stupid as I used to be.
Today was the prime example of that. I had a rigid workout planned -- four sets of shoulders, legs, chest in the AM, 8 X 500m sprints on the rower at lunch and then 4 more weight sets in the PM (I work from home and I work in 50 minute work blocks, so doing supersets on my breaks works out well for me).
I did four supersets in the AM, did my rowing warmup and only had four sprints in me. Started out too fast with little rest and just died. My legs were done. So I just finished up with a 2K easy unstrapped cool down. And I might not even do the other four sets this afternoon.
I'm trying to stick to my schedule this year -- 6 cardio workouts a week plus two (maybe build up to three) weight sessions per week. But if I'm tired or don't have much left in me, I'm also being kind to myself and allowing myself to cut it short.3
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