What Was Your Work Out Today?
Replies
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Up and at 'em early for me today.
42 min walk at average speed of 5kmph.
Deadbugs - 3x10
Squats - 30
Biceps curls 3x10
Plank 3 x 1 min
Feels good to be back to it properly today 😊3 -
An easy caving trip, around 4 hours. We went to the Rainbow Falls in OFD1. There was nothing particularly difficult, although a few people refused to do one of the traverses. There was an easy alternative route for them with a bit of a climb.3
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Elliptical 190 minutes for 12.56 miles, 120 minutes on my riding mower.5
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Did a shorter row on Sunday (6500 meters) on the back deck and enjoyed nature. My dogs appreciated it and loved being out there early in the day. I had some stuff to do around the yard again that was pretty physical, so felt that was enough with the added hour or so of yard work.
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I was still bouncing around with energy after this morning's workout, so I went for a 31 min power walk as well at an average speed of 5.2kmph.
Gosh, I feel good 👍4 -
A 10 minute emom of 5-10 ring rows on uneven minutes and 10 db presses per arm on even minutes. I'm very happy with my ring rows, I improved a lot at them so I have hope that pull ups are a real possibility within the next year or so. I kept the db presses light at 5kg because of my back.
Then I did:
50 air squats
10 burpees
40 deadbugs
10 push ups from a 30 inch box
30 air squats
10 box push ups
2 16kg kb deadlifts (stopped because of my back)
5 cal assault bike
10 box push ups
5 cal assault bike
10 box push ups
5 cal assault bike
10 box push ups
30 air squats
10 box push ups
12 deadbugs.
Then the 20 minutes were up so I couldn't finish the remaining 28 deadbugs, 10 box push ups and 50 air squats. The original workout was different but this was my back-proof version kinda. I actually feel my abs, even though my back muscle ache is dominating. Also deadbugs after doing 50 air squats is INTENSE for your quads, omg.
I found a useful conversion chart for the rogue echo bike we have at the gym so I actually know the watts based on the calories. Today my output was 300-400 watts, which is quite reasonable. My warmup range is 120-160 watts, which I know because those are so boring I actually look at all the stuff on the screen. The fastest/best I've ever done was around 600-700 watts but I can only sustain that for about a minute at a time.
Disclaimer: I am young, strong and very fit, with very solid quads (my front squat 1rm is only 7,5kg less than my backsquat 1rm and comparable to people with my stats with 2 years of experience, while I only had 10 months). Also I'm Dutch so a bike is a method of transportation for me more than anything else.
Edit: I forgot about my earlier decision to go outside while it rained very hard. I went to the grocery store and back while it rained, then rained harder, then hailed, then stormed and rained even harder. I was soaked in 10 minutes. I was only outside for 30 minutes but every item of clothing was wet and hasn't dried yet. Not sure what brought on this decision and while I recognise it was a very bad idea I don't regret it. Would not have done it had I known.
Edit 2: hasn't dried yet after 7 hours of air drying!!! Not even less wet. I don't own a drier
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30 minute easy row on the C2 again today (this time in the garage). Cool for Tucson this time of year, only 83 or so today. 2:23 pace today with keeping it all under 150 HR (around 78% of max for me).
Finished with 20 minutes on the LateralX.4 -
I did a very short workout with weights.
Chest press 20lbs. 3 sets
Flys 10lbs. 3 sets
and some ab work
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45 min. elliptical, 2.7miles, HR Zone 3.. Followed by full body strength training supersets. Will do some pool volleyball later, too.
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Having challenges with an injury so just trying to get 10,000 steps in for 30 days as my workout lately.5
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Just under 7k rowing in bow of the double, in a strong enough wind that the upwind, upstream direction was a noticeably strength-y-er workout than usual. 😆 Could've gone downwind, downstream at a decent clip without rowing at all, but we rowed.
This is the last week of learn-to-row class, and M-W is the small class, so tonight I did very little as class assistant . . . mostly hung out on the dock, doing quite a few standing stretches and a few poorly-remembered Tai Chi sequences from Yang Long form. I should maybe try to remember/refresh more, see if my knees will tolerate it now that I'm lighter.6 -
My body was screaming a bit after yesterday but no injuries, just the DOMS which is all good but rather than do nothing today, I had an active recovery day.
6km walk followed by some restorative yoga 🧘♀️ and stretching which has really helped 🙏
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My back is still not 100% so I took it easy again. A 10 min emom of a hang power snatch and overhead squat. The first 5 min at 62%, the last 5 at 69%. I focused on form more than strength.
Then building up to a heavy double backsquat. Last week I managed 5 at 49%, this week I did 2 at 68%. I stopped there because it seemed like the right call but the new dude training with me did comment that my "heavy" double at 60% looked extremely easy. It wasn't much of a leg exercise but I had to tighten my core a lot more than usual so my abs got in a great workout.
Still feeling my arms and shoulders from all the box push ups and ring rows I did yesterday.3 -
Gym over lunch. Bike this evening. Since my sprint-tri was cancelled I registered for a 30 day fight kids cancer cycling challenge in September for 300 miles so I'm upping my cycling miles to be able to knock that out in September.5
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Tried something new today. I thought of it last night. Was thinking I'd like to get more consistent in my lifting metrics and thought, I'll just do 5 sets of 30 compound reps (shoulders, chest and legs). Sounded good in my head! I did manage to do 10 sets of 15 this AM. I'm learning that 30 pushups at a time isn't something I'm capable of any longer! Frustrating getting old!
Did a 5K at lunch on the rower. Just beat my other time earlier in the month (2:10.2 pace). Not great, but not horrible after that lift. It's not terribly hot today which was nice.
4 -
Did Elliptical, 215 minutes for 16.3 miles. The amazing thing is I used the arm poles the whole time. I've never done that before as my arms would get tired. I had a total of 4 different ways I would place my hands. On the handle bars and 2 different ways on the mileage/timer console. My mileage was about 13.2 minutes/mile. A bit faster pace!4
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If it's Tuesday, it's probably a bike ride. I time-boxed myself into a shorter ride, just a jot under 17 miles at 11.1mph moving average. Not quite 5' in Z3, rest Z2 and below, so easy pace. Still hot-ish (low 80s F) but not as hot as it had been - good, for me.
Really lazy learn-to-row class for me as class assistant (the students are reaching trustworthy rowing independence), so just a little dock-stretching, random Tai Chi sequences, cloud and goose watching, and carrying a couple of boats. This is the last week of class. I enjoy it, but admit my days will be simplified when it's over.4 -
MikePfirrman wrote: »Tried something new today. I thought of it last night. Was thinking I'd like to get more consistent in my lifting metrics and thought, I'll just do 5 sets of 30 compound reps (shoulders, chest and legs). Sounded good in my head! I did manage to do 10 sets of 15 this AM. I'm learning that 30 pushups at a time isn't something I'm capable of any longer! Frustrating getting old!
Did a 5K at lunch on the rower. Just beat my other time earlier in the month (2:10.2 pace). Not great, but not horrible after that lift. It's not terribly hot today which was nice.
I understand your frustration about getting older. I have to remind myself most days that I am now 54 and not 24 anymore! I still feel like a 24 year old in my head but my body says otherwise 😒🙃4 -
I'm really happy with my performance today! I'm not typically a morning person, especially with exercise, but it's the only thing my schedule allowed today. I had to scale the workout because of my back and ankle (what a combination of injuries) so I did a 20 min amrap of:
4 hang squat cleans at 25kg, I went to parallel instead of full
8 seated db presses at 5kg per hand
12 cal on the assault bike
30 air squats.
The original workout made more sense than this, we have a great coach, but because of everything I can't do right now my workout was extreme on the legs 😂 I did 5 full rounds and 4 more cleans. The others were doing the rower and 12 cals on the rower and 12 cals on the bike aren't really equivalent. They consider the bike to be similar to the ski machine so typically when you do 12 cal on the rower, you do 9 on the bike or ski. But idk, I feel like for short sprints the bike is better for calories, whereas it's easier to sustain a faster pace on the rower and ski machine.
We have a work event later so I think there will be some walking but not too much else.3 -
Day 7 with Caroline.
60 seconds exercise followed by 30 seconds rest each exercise done twice.
Skull Crushers
Shoulder Crushers
Shoulder Press
Arnold Press
Face Pulls
Alternate Lateral Raises
Upright Rows
Tate Press
Overhead Extension
Iron Finisher with 2 mins of Lateral Pulses.
Then Abs with Caroline.
50 seconds exercise and 10 seconds rest with an Iron Finisher of a 4 minute Plank.
If you don't see me tomorrow it's because my stomach muscles can't get me out of bed 🤣🤣
I'm expecting serious DOMS tomorrow and the day after 😱😆
3 -
Full of beans after my workout again so went for a walk as well for 35 mins at an average speed of 5.2 km.
When I first got back into fitness last year after years of not doing very much at all, the walk that I did today used to take me 55 mins because the hills used to slow me down almost to a standstill but that doesn't happen now and my speed barely drops at all on the hills now. 😃5 -
Did Elliptical, 215 minutes for 16.3 miles. The amazing thing is I used the arm poles the whole time. I've never done that before as my arms would get tired. I had a total of 4 different ways I would place my hands. On the handle bars and 2 different ways on the mileage/timer console. My mileage was about 13.2 minutes/mile. A bit faster pace!
I love using the arm poles! After the first month or so of using the elliptical, I noticed a major difference in my previously-injured shoulder. It may not seem like much to use the poles, but it was enough to give me some good shoulder rehab.
Congrats on the faster pace!
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Just another steady state cardio day -- 30 minutes on the rower (in the garage, next to the cooler) and then 25 on the Bike after that.
Today was hot outside (99 at lunch) but didn't feel too bad in the garage. 2:23 pace for the 30 minutes, all under 150 HR (around 78% max HR for me) and most of it under 145. Super encouraging for the heat.
I take it pretty darn easy on the bike. I let the HR drift back down to "cooldown" on most days anymore. The 30 minute row in the garage is enough hard work for an easy day for me.
Despite doubling the reps yesterday on my lifting day, wasn't too, too sore today. Probably because it's all the same movements I've doing, just double the volume.5 -
I went climbing. It was a short session, 100 minutes or so.
I was in good form. I got three hard new routes, one was a project for a few weeks. My hip started to hurt at the end, which was why I cut it short. Hopefully it fixes itself soon, I assume it is muscular.5 -
My morning row got rained out (with threat of lightning!), so I slept in. Fortunately, tonight at the lightly-enrolled one of the two learn-to-row classes, the water was near-glassy calm, so I put the single in and went for a short row along with the class members.
Just 5.4k, easy pace (half Z2, the rest roughly split between Z3 and Z1/below). I stopped altogether a couple of times, once to help a new rower get out of a weed mass she was stuck in, and once to help another figure out why she kept veering toward the middle of the river, plus a quick water break (it was hot on the water).3 -
I had a walk into town and back (still no buses!) but too busy for anything else today.2
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We did an every 5 minutes for 4 rounds of 15 alternating db snatches (I did hang snatches at 12,5kg because of my back), 10m front rack walking lunges (I did 10 db front squats with 7,5kg on each side, pretty light), 12 pull ups/ring rows, 10m front rack walking lunges and 15 alternating db snatches. It went really well and the 12,5kg felt good for a hang snatch with one arm.
I skipped the accessory work because I literally couldn't do any of it with my back but I did do an hour of pilates afterwards.
I'm REALLY feeling my arms from the ring rows.2 -
30 minutes of low impact hiit. 10 minute of full body dumbbell workout. It was so nice to turn the volume down on the video and listen to music instead! Went so much faster. Had more energy too!’4
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Once again, dithered around and got a late start on my bike ride, but got in about 17.8 miles at 10.8mph moving average, almost entirely Z2 and below. It was hot again (88F). Just for fun, to check on hydration (in a very approximate way!), I weighed myself before and after the ride: Down roughly 2 pounds, despite drinking maybe half a one-liter water bottle along the way.
Soon after, I was at the very last learn to row class session for this year. In a dumb-ish moment, I decided it would be a good time to test-row a club boat that was recently bought used. (I'm one of the rowing oldies that newer people often ask for advice about which club boats to row, so I try to row some of them that are more recent, even though I have my own double and single in the boathouse.) I launched late and landed early (to help the class members on the dock), but got in about 4.3km, very easy pace given the heat (and laziness), with some stops to yammer at the class members about questions or technique out on the water. Mostly Z2 and below, around 10' Z3.
I always enjoy helping with the learn-to-row class, but am glad it's over for the year: I'll have more schedule flexibility. After this, I expect to supervise one 2-hour "open rowing" session each week, where an experienced person is at the boathouse to help carry boats, answer questions, etc. - most of those who attend are from the most recent class. Much lower time commitment than 5 days of a 2-hour class!3
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