What Was Your Work Out Today?

7-8 am:
Mobility - (30m)

GtG - (15m)
HSPU 1-2-3-4 (10)
Pull-up - 1(50lbs)-2(25lbs)-3-4 (10)
Dip - 1(50lbs)-2(25lbs)-3-4 (10)
Ab Wheel 1x10 (10)
Pushup 1x10 (10)
Row 1x10 (10)
Swing 1x10 (10)
Squat 1x10 (10)

3-4 pm:
RDL -175lbs - 3x3 (9)

Managed 45 min. on the elliptical at a slower pace, hugging the HR Zone 2 and 3 border the whole time. Earlier in the day I was tempted to skip it, but my back relaxed as I moved around more, so I thought it might help to keep moving. We'll see tomorrow (when I'm back on my feet at work) if that was a good decision or not!

The great body experiment of 2021-22 continues...

Finally tried out a Apple+ workout. All I can say it was definitely a challenge doing an interval treadmill session. Wife walked by when I was huffing on one of the all out intervals.

Treadmill run for 2 miles with inclination, the beast abs workout Crunch - 4 sets
Russian twist - 4 sets
Hip up - 4 sets
Crossed tuck in - 4 sets
Cobra - 4 sets
Spider-Man crunch - 4 sets
Bucket drop - 4 sets
Windshield wiper - 4 sets
Beast abs - 4 sets

Feels the burn. If I can do this 2-3 times a week, I’m sure I’ll have the definitions that I want! 💪🏻💪🏻💪🏻

Gym this morning. 4 rounds of TRX pull ups, elavated pushups, KB deads, KB lunges, then 3 rounds of stability ball body saws, turkish get ups, overhead dumbell press.

Maintaining good form on the complete TGU's when bridging/lunging section is done while using my left leg/side. Still weaker balance and less range of motion on the right side, so limiting the weight when performing TGU's on that side.

Planning to join my tri club pals for a one hour group ride on Zwift tonight. Looking at the list of riders, I expect it will be a true sufferfest.

Today was technically my rest day, but I went on 3 walks that totaled about 45 minutes.

Swapped up the schedule a bit this week. Machine rowing today, the usual 3 x (2k on, 2' off/CD) format, 6689m including the row in/out and CD, 2:26.4 pace/19spm on the 2k pieces. Each of Z4 and Z3 represented 42% of the time (about 15' each), the remainder of the time in zones below. HR peaked at 157 bpm, around 82% reserve or 87% max. That's definitely "short sentences only" territory, for me. (220-age estimate fails again!).

Followed that with 44' playing with dumbbells.

I'd almost talked myself out of doing today's workout, then I remembered that this one wasn't optional. 😉

yirara wrote: »

My workout today was to briefly sit on the bed to put on fresh socks for running... then sleeping for nearly two hours. I'd say I totally smashed it

@yiyara, I had an equally nonstandard workout day yesterday, but - shockingly - mine was more premeditated. I went out for brunch and a beer with a friend, figured it was a better planning to skip any serious workouts after, stick with chores/errands for the rest of the day instead. Not sure I should consider that an extra recovery day . . . . 😆

Got the booster jab yesterday and the annual flu shot as well. I had a bad incident back in April after the second Covid shot where my HR went up after a 1K sprint (3 days after the shot) and I had exercise induced asthma -- scary as hell. So today, it was relatively easy.

Did four weight supersets and then 10 or so 100m fun sprints on the rower. Hit some nice 1:30s. Ended with a C/D 2K @ 2:25 pace unstrapped.

Another boxing video today. I didn't love this one, but it was alright.

https://youtu.be/YJ3QuchrUNA

Thursday
2 hours' climbing. It was not a bad session, I got two harder (for me) new routes.

Friday
Lifting and hangboarding. It was a light session. I did 3 sets of 6, squat, 75 kgs; and 3 sets of 6, OHP, 35kgs..

Saturday
Climbing, 90 minutes. Another good session. I went to City Bouldering. I got most of the v3s, flashing many; and 2 of the v4s. Arguably, I cheated on the first move of one which involved a lot of flexibility. I needed to get my left foot to the same hold as my left hand. A friend saw me struggling, and moved the foot for me.

I fancy doing something all out tomorrow, maybe a 27 mile, hike.

My adventures in exercise and injury avoidance continue! Ugh... So after 2 days of standing on my feet at work for 6 hours, my lower body is just done. My lower back hurts, my calves were sore and my previously-injured quad was starting to twinge a little again. It's crazy to me how 2 years away from standing 2 days a week was enough to wreck me. I'm thankful that I work the rest of the week from home or I'd really be a mess!

Anyhoo... I've decided that I'm just going to skip lower body strength training entirely for now (except abs). It's just too much. The elliptical and standing at work are enough. So, to that end: 45 minutes elliptical today at a decent pace (about half the time in Zone 2 and half in Zone 3), followed by inclined push-ups, rows, and ab work. I was able to lower my incline on the pushups for my third set, so progress! Again, we'll see what the previously-injured shoulder thinks about that tomorrow.

Did around 90 minutes of slow cardio this AM (10K on rower and rest on LateralX). Did nice job of keeping HR all under 70% max and mostly under 65% max.

I'm a huge Bengals fan being from Cincinnati. Did deadlifts (with my band bar -- about a 150 or so Dead lift equivalent), pushups and shoulder presses every commercial during the 2nd half to work down my nerves! Got in a pretty great lift - 8 or so sets -- and best of all, my Bengals are SuperBowl bound! Tied the greatest comeback in Conference Championship history!

Woke up fairly stiff and sore. Low back, lats, IT bands, etc, so I started the day with a longer rolling/stretching and yoga session. Finished with Yoga w/Adrienne's low back focused practice. It seemed to do the trick. I then trudged through the snow for a mile on day #30 of the Winter Warrior challenge. One more outdoor run/walk tomorrow and its finished.

Tonight's bike workout was the start of an eight week block focused on building my cycling base over the rest of the winter. The 55 minute ride on Zwift included 2x15 min blocks at FTP. I will do some work to raise both the floor (aerobic endurance) and the ceiling (FTP/VO2 max) during this block.

Right now, I'm thinking 2-3 rides/week (5-6 hours) plus 2 strength sessions and an occasional swim or run when time allows. I don't have any races scheduled until a Half Iron distance race in July, so I won't start a real build effort until sometime in March. And as always, I'll continue to focus on getting leaner this winter.

Sneaky century (metric). I am running out of food now and have one more down of isolation lol.

Easy pace 45 min. on the elliptical (all of it HR Zone 2 (60-70% max)). Slow and steady....