What Was Your Work Out Today?

If it's summer, Tuesday, and not storming it must be a bike ride? Garmin saw 24 miles, but at the start lost something between half and one mile playing "where's my friend the GPS satellite?" before it locked in 🙄 I took it pretty easy, and it was windy, so only 10.4 mph moving average, only 3' even in Z3, remainder below. The milkweed flowers still smell really nice, in spots on the trail, but they're fading.

@Djproulx Congratulations!

I went climbing yesterday. I was in average to slightly over average form, getting three new routes and getting higher on a few projects.

It was a 90 minute session (I arrived at the gym a bit later than normal, and the gym was sauna-like. It has no AC, and it was 28 Centigrade and humid. Being English, I am unused to this!)

Wednesday is my chest day.

Cable Twists, Bench Press, Incline DB Press, Decline Cable Fly, Standing OHP, EZ Bar Skullcrusher

Morning row got rained out (with possibility of lightning!), but tonight was the club's "moonlight barge row". I think I've mentioned that rowing the barge is kind of like rowing your living room: Similar size, shape, performance characteristics. We only rowed about 6.7 km, but it was substantially more effort than that distance in a regular rowing shell, especially with about 8 rowers rather than the 16 there's room for.

It was also really fun, and utterly beautiful as a huge-looking reddish moon rose, faded to orange-ish, and finally normal moon-color. Perfect night for it, too: Clear, warm but not hot.

This is sweep rowing, one oar per person. I sat port stroke (there are two stroke rowers in the barge, sitting side by side). I'm out of condition for sweep: The oar handles are bigger, the club's sweep oars are old wood-handled ones, so - though I didn't realize it until after the row - I blistered 3 of 4 fingers on my left hand. Discovered it when I put on hand sanitizer - one had opened up (ow! 😆). It was worth it: So fun, so beautiful!

Today was my harder day. 150 reps of three body part (compound movements) -- shoulders, legs, chest. Broken into 5 sets (I sometimes even break them up into 20 and 10 for each).

Then, harder row at lunch. Brutal heat today in my garage. Did an 8 X 500m row with 1 minute rest. 1:58.5 average, which is surprisingly my best session in a long time on this workout. Now, back in the day, I got down to 1:52 on 12 reps of the same workout, but that was when I was in my early 50s and done in my old Ohio house in the nice cool A/C basement, so pretty pleased with this one done starting at 97 degrees (even with the cooler on -- I keep a thermometer right next to the rower). It ended up cooling down to 94 by the end, but that's still pretty brutal. I just said I'll try to keep the HR in check under 170 and stuck with that. As long as it settles back down under 140, I'm good to do the next set and it did every time, so I kept going.

Would not recommend anyone do this type of workout unless they are in really good base cardio shape, wear a HRM and really, really know their HR behavioral patterns. I know when to abort these types of workouts. Being smart beats suffering anytime. This didn't feel too bad or I wouldn't have completed it.

Back to the routine: Right around 7k, rowing bow in the double. Sane calorie/HR estimate from Garmin, given that this was easy pace: About half Z2, half below.

Yesterday, I went for a dive. It was nice.

We did the TR Thompson out of Brighton, a 34m wreck which is pretty broken up. My buddy went down the shot line way quicker than me, so I lost sight of him. When I got to the bottom, I initially thought the viz was terrible. It turned out that I was just confused by a shoal of bib on the wreck, and viz was around 3m, so pretty nice
It was a 40onute dive with 4 minutes of deco.

The second dive was a drift at 15m in worse vis. There was quite a lot of wildlife. It was fun. It was also a 40 minute drive.

Today, I went for a climb. It was nice. I was in reasonable form. I lasted 2.25 hours, and was still getting hard stuff at the end.

I haven't posted in a couple of weeks because there were some household health issues that kept me busy. (Everyone is ok now, thankfully!) Anyhoo, can you guess what I did for exercise? Yup, a bunch of elliptical sessions (range from 45 min. to an hour), averaging about 4 days per week with 2 days/week of full body strength training. I think I finally have a good strength routine going with low weight dumbbells and body weight. I'm feeling good, noticing some changes in the old body, and have managed to keep the injury fairies from visiting. I'm thankful.

Glad to see everyone here is doing well! Congrats on the tri win @Djproulx !

I was out of town from wednesday afternoon until last night so I only got a little bit of walking in on some of those days but I am back at it today with two workouts.

The first was 5 rounds of 3 minutes of work and 1 min rest with no pressure to "be the best". We did 15 bench presses then cardio to fill the rest of the time. For me that meant 30kg bench presses and some time on the assault bike. Ideally they wantef you to do bench presses at 75% of your body weight but that's only reasonable for very fit and 'normal weight' men and insanely fit men who fall outside of the normal weight category and women who fall within the normal weight category. I cannot do 93kg bench presses so I did 25% of my body weight and it was HEAVY. The first round I did 8-7, barely doing the 7. Then 3x5 for 2 rounds, then 5-4-3-3 and finally 5x3. And each round was slower and slower so less bike but I was so tired afterwards.

I skipped the accessory work and got roped into participating in the weightlifting comp at our gym this saturday. Good times.

Then I did the gymnastics class for the second time ever! We're starting a 6 week program this week focused on pull ups. We're supposed to do one class and then do an individual workout during the open gym that is very similar to what we did in class to improve faster. So basically homework.
We started with active shoulder hang after the warmup. I did 10 seconds 4 times in 2,5 minutes. We were supposed to do 20 seconds but this is the first time I did this position at all so I'm super happy with my work. Surprisingly, you don't feel the active shoulder hold in your shoulders until your grip starts to fail. It's a core exercise. I had to tighten my core a lot and keep it tight until I dropped. It was very useful.
Then we had a 12 min emom. Og was 10-12 beat swings, 10 crocodile rolls, 10-12 bent over row. I did 4-8 beat swings (in sets of 4!!!), then 10 deadbugs and 8-10 db bent over row kinda things per arm with a 5kg db.
After the emom we had strength work. I did 2x5 slow ring rows, 2x3 db very slow bicep curls per side with a 7,5kg db for 2 full sets. Others did more reps and sets but went faster so I feel like our efforts were at least equal.

Now I'm spent and hungry. Tomorrow's oly class while it's 36 degrees Celsius outside so thank goodness for fans but oof. Wish me luck