What Was Your Work Out Today?
Replies
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30 mins on spin bike followed by 40 minutes of lifting (full body workout)4
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Did an easy open water swim at my favorite lake. I left the garmin at home and took it very slow and easy, even stopping to rest occasionally. I'm still carrying some fatigue from yesterday. Probably covered about 1500 yards. The lake was bath water warm.
I may take a complete rest day tomorrow since it will be very hot.6 -
Just got back from a long road trip. Most of the exercise consisted of easy walks (i.e. tide pooling) or short hikes.
A couple of notable exceptions:
A visit to my in-laws had me running up and down their long hill of a driveway (the cows watched me go up and down repeatedly and really looked like they thought I was nuts). I followed this up with a modified version of my typical full body strength training. I didn't have any weights with me so I improvised by lifting grocery bags full of canned goods.
Yesterday we went hiking for most of the day - 1 easy hike, 1 difficult. The first hike was about 3 miles and had a similar difficulty to the neighborhood hikes that my kid and I take. Basically, my typical walking workout. We finished that, had some lunch, and then my kid wanted to try another popular hike that involved going to the top of the major mountain in the park. The round trip journey is about 5 miles, and involves an almost 2000 ft. elevation change. Did I mention that this is also at high elevation? It starts around 8000 ft. and ends at ~10,000 ft. We did great until about the 9500 ft. mark. My kid and I both zonked out entirely from the elevation. But, we persevered (with many breaks) and made it to the top. As you can imagine, along the way up my heart rate was WAY UP. In the 3 hours it took to complete the round trip, 40 minutes of it were in HR zone 5. My polar watch says my heart rate hit a max of 183bpm!! That probably happened when I had to stop because I started to feel dizzy.
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Twenty mile paddle.
Nice.
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@mtaratoot -- that's very lovely!
Doing my 30 X 5 (X 3 body parts -- compound body parts -- shoulders, chest and legs). I really do these in sets of 20 and 10, can't usually do 30 in a row of the same movement and I'm at the point now where, unless I'm doing KB swings with the 25kg KB, that I can't rattle 30 in a row off.
I was doing mostly a combination of 150 of heavy KB swings with the 32kg (70 lb) KB and Deadlifts (around 150 lbs, not heavy), but I've mixed in weighted squats now -- also not that heavy, around 50 lbs -- and even some weighted Bulgarian Split Squats.
For the shoulders, it's 150 reps (mixed of different things) - lateral raises, with around 20 lbs in each arm, lightly assisted pullups and fairly heavy military presses.
For chest, it's chest flies, pushups and I've recently got the bench out and doing incline presses (with just around 100 lbs or so). 150 reps combined.
I'm adding more bulk when I actually thought I wasn't able to at my age (58 this year). I am a bit surprised by it, because even though I've always been a bit of a "easy gainer", I thought I had reached the max bulk that I could get for my age range -- without steroids, of course.
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40 minute strength workout with 60 minute run. Core work is still painful so it must be working π€£π€£π€£5
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Pull Day in the weight room... pulldowns, machine rows, T-bar rows, DB shrugs, preacher curls5
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I overslept this morning. Somehow I had an alarm set at 10.30 that I did wake up to (after sleeping through 2 or 3 others around 8 and 9) and that was exactly when my morning pilates class started so I was 5 min late (it's down the street). I did an hour of pilates there. It was hard on my wrists.
Then I had a meeting at the office and the weather was lovely so I walked home. It was about 2,7km or so and took about 35 minutes.
Then tonight was oly class. We did a 12 min emom of one snatch high pull and one high hang snatch. 3 min at 60%, 3 at 65% and 3 at 70% of 1rm snatch. It was heavy.
Then the strength was 6 sets of 3 reps if overhead squats. 1 set at 70%, 1 at 75%, 1 at 80% and 3 at 85% of 1rm snatch. I teamed up with the wife of one of the coaches. Her husband believes in me so much, I don't think it's realistic but he's usually right about what I can do. And apparently it runs in the family because his wife is exactly like that!!! We slightly miscalculated what 85% was and did 90% instead so I ended up doing sets of 3 overbead squats at 40kg, a personal best by over 5kg. I think my last 1rm ohsq was 35kg and my last 2rm 32,5kg but I don't remember my last 3rm. In any case, this was a goal I set myself for next march but I smashed it today bexause this wonderful woman believed I could. We did a warm up set at 30kg because I initially failed the 32,5kg. Then we did 32,5kg, which I did succeed at. Then 35kg, 37,5kg and 3 sets at 40kg. It was so heavy and my wrists hurt a lot but I feel so good.
A friend I hadn't seen in 3 months trained with us again and she used to be much better at this stuff than me but I caught up and overtook her with patience and regular practice and incremental progress. She was shocked I could do a 45kg snatch now and we agreed to do some open gyms together in the future to do idk what but I'm excited for it.
Such a busy day, so much intentional exercise, I am exhausted.6 -
Had to re-row my timed row from early this month. Programmer error (me!). The last one I did was 888m X 3 with 1:30 rest. It was supposed to be 1:20 rest and rowers are very strict about their little contests, so I had to do it over again, ugh!
It wasn't that hot but really humid today. And I was a bit tired from the lift. If I was all that concerned with just my rowing times, I would have done just the row, but I see all of this as training and rowing hard days and lifting hard days synergize for me. They've proven that if you do your hard full body cardio on days you lift, it accentuates the workout. Also, it helps keep the Polarization (keeping easy days easy and hard days hard) training on track. You don't want to lift on easy cardio days. Kind of defeats the purpose. And since I do cardio 6 days a week, I like to lift on my two hard interval days and have a full day of rest on Saturday.
Anyway, ended up with around the same average as last time -- slightly higher. 2:00.7 pace, per 500m (I think I did 2:00.2 pace the last time with 10 seconds more rest). Doesn't matter all that much. I have something to turn in and it's done and I feel good about not quitting. It was tempting today.4 -
This afternoon, 25 mile bike ride, easy pace (average moving speed 10.9 mph, mostly Z2 and below - only 14' Z3).
This evening, 11.5k rowing bow in the double (coached row), mostly Z2/Z3.
This, after Sunday off (usual rest day) and yesterday off (weather cancelled rowing).
Nicer weather today, at least: More like upper 70s F, 50% or so humidity, partly cloudy, mostly sunny.
Tentatively planning another twofer tomorrow, row in the morning, bike in the evening, but both lower volume than today. We'll see what the legs say. π
5 -
40 minutes upper body and core workout. 60 run ππ»ββοΈππ»ββοΈ4
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This afternoon, 25 mile bike ride, easy pace (average moving speed 10.9 mph, mostly Z2 and below - only 14' Z3).
This evening, 11.5k rowing bow in the double (coached row), mostly Z2/Z3.
This, after Sunday off (usual rest day) and yesterday off (weather cancelled rowing).
Nicer weather today, at least: More like upper 70s F, 50% or so humidity, partly cloudy, mostly sunny.
Tentatively planning another twofer tomorrow, row in the morning, bike in the evening, but both lower volume than today. We'll see what the legs say. π
Even with two days off, that's a lot of work! Over 4 hours or so in one day!3 -
Yesterday: Work out with my personal trainer, lots of leg stuff! leg extension, walking lunges (at the end, was difficult), sled, also chest press. I was planning on running afterwards, but my legs were noodles/very sore so I walked for half an hour on the TM and it helped!4
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Push Day at the weights!
Cable twists, bench press, incline DB press, decline cable fly, standing overhead press, EZ-bar skullcrushers5 -
We had 16 minutes of squat cleans and box dips. I scaled the box dips so my feet were in front of me on the floor and I used my quads to help my arms lift my body back up and because of my wrist situation I used the same contraption I used for the L sit holds the other day. For the squat cleans I used a 25kg bar and focused on technique.
We were supposed to attempt 21-15-9-9-9 reps of each in these 16 minutes as it's a scaled down version of the crossfit games workout but the coach told us to just do our best and if we don't finish we don't finish. I didn't finish. I got to the second set of 9s but only 3 reps in. I'm still very happy because after the 15s I felt like crawling back to my bar and then to the dip thing after that but I didn't, I walked. I was so tired. And my wrists feel worse but they could've been even worse if I'd used a real box.
It's weird to be the most experienced person doing the workout when you have less than a year of experience but it really showed in my cleans. I rarely do cleans but they looked good so I don't feel too bad about the example I set. (My upper arms are too short to do cleans comfortably and my wrist issues just exacerbate the problem so my 1rm c&j is only 7kg higher than my 1rm snatch. My body was made for deep backsquats, high taekwondo kicks, judo rolls and some ballet movements, not for front squats, push presses and cleans.)3 -
Just did around an hour of steady state cardio today. Really trying to work on keeping HR a bit lower. Max only hit 145 briefly today (was shooting for 140, so a bit higher than I'd like), but overall, decent job of keeping it down.
I did 6200m on the rower in 30 minutes and then 25 minutes on my LateralX (elliptical/stepper/lateral movement machine) at the hardest settings. Once I get on the elliptical, it's fairly easy for me to hold under 70% max HR. It's the rower I have a harder time with. I had to slow my pace down at the end of the rowing session with like 3 or 4 minutes to go to stay within the range I'd like to stay.3 -
Cardio day, 15 minutes on Stairmill/Stairmaster intervals , 15 minutes on Eliptical trainer, intervals , 10 further minutes on the Stairmill, intervals 10 minutes on indoor bike, intervals.3
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Short paddle.
Ten miles.
Scouting for that big trip next nweek.
I found a few agates....
6 -
Back to the lake today for an open water swim. Kept it relaxed again, just enjoying the warm water and calm conditions. Went for about 1700 yds. I'm just trying to build some swim fitness before next weekend's race. A bunch of friends are doing either the Sprint or Olympic distance race. Since I'm unable to run yet, I'll either do just the aqua-bike race, or have a friend run for me and enter as a relay team.
Back on my bike tomorrow.
3 -
Yoga and kayaking3
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Well, I did the 2nd day of twofer, but it was pretty easy.
This morning, I rowed bow in the quad, the usual 7k-ish bridge-to-bridge. One of the new folks from this year's class came out to row with our morning group for the first time, and we put him in 3 seat, behind stroke. He hadn't been in a quad since the early days of class (when it tends to be a frustrating experience because people don't have the hang of rowing yet, so they can't even begin to synchronize). I think he had fun. After we'd been rowing for a while, had smoothed out some early issues, I called a few power tens, and they went gratifyingly well. It was the first time he'd done that.
This evening, I went on my 2nd-ever group bike ride, really slow pace (slower than even my slow usual!), and only about 6 miles. It was on the local university campus, and near the end we stopped at the campus dairy store for ice cream. I had a so-called single scoop in a cup, and it still was enough peanut butter chocolate ice cream to add up to (literally) about 5x the number of calories I figure I burned on the ride. π Tasty, though.
One of the participants brought her rabbit, Tribble, in one of those carts like people use for dogs or toddlers. He was super fluffy, very chill, friendly, liked petting. He was also wearing a harness, and his leash was snapped into the cart. At the dairy store stop, as we were eating our ice cream outdoors, he came out of the cart on his leash and was quite the hit with passers-by.
MikePfirrman wrote: Β»This afternoon, 25 mile bike ride, easy pace (average moving speed 10.9 mph, mostly Z2 and below - only 14' Z3).
This evening, 11.5k rowing bow in the double (coached row), mostly Z2/Z3.
This, after Sunday off (usual rest day) and yesterday off (weather cancelled rowing).
Nicer weather today, at least: More like upper 70s F, 50% or so humidity, partly cloudy, mostly sunny.
Tentatively planning another twofer tomorrow, row in the morning, bike in the evening, but both lower volume than today. We'll see what the legs say. π
Even with two days off, that's a lot of work! Over 4 hours or so in one day!
Thanks!
Only about 3.5 hours, just counting the moving time for each, and it was moderate-ish intensity (although Garmin gave me 272 intensity minutes toward my default weekly goal of 150 π€£). It's more than I'm used to, for sure. But I need to prove to myself that I've still got the endurance to do things like rowing camp (where it'd be normal to row or do other active things for maybe 5 hours a day, depending on the day?).7 -
30 mins weights, 45 mins x trainer and 90 mins football, absolutely fooked is an understatement
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Monday
Climbing, 100 minutes. I wasn't in particularly good form. Oddly enough, I got most of the dynos I tried but would fall off further on.
Tuesday
Lifting.
Hangboarding Little ledge repeaters
Front squat 50 kgs, 3 sets of 6.
Bench 40 kgs, 4 sets of 10. I'm seeing if higher volume than I normally do is useful or not.
Wednesday
I went to scuba club, so all I managed was 13 miles walking. It was my day in the office, and I don't like lifts, so I got around 2,000 feet ascent throughout the day.
When I was a student, one of my housemates had a pet rabbit. It would break into my room and eat my textbooks and electrical cables. I think Monty Python's portrayal of rabbits is accurate.
Viewer discretion advised, as it has an evil killer rabbit:
https://youtu.be/TnOdAT6H94s
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Trying to get back to my regular routine, now that vacation is over. So it's back to the elliptical: easy 1 hour, 3.3 miles, about half the time in Zone 3.
5 -
10km run, I also did my best time yet.5
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40 minute core workout and 60 minute run ππ»ββοΈππ»ββοΈ3
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Today's workout was
2 minutes to complete 1K assault bike, and max jerks in the remaining time
2 minutes rest
3 minutes to complete 1,5K assault bike and max jerks in the remaining time
3 minutes rest
4 minutes to complete 2K assault bike and max jerks in the remaining time.
The distances for the rower were 400m, 600m, 800m. For the ski machine it was 300m, 450m, 600m.
I was consistent enough for my liking in that I had 30 seconds left every time for jerks and I managed 4 jerks at 35kg each time.
The thing that got me excited is that while I was out of breath on the bike itself and during the jerks, I recovered very quickly. My breathing returned to normal within 30 seconds and my heartrate felt normal not long after that each time. After 5 minutes it felt like I hadn't worked out at all, except I flushed out my sore muscles so I felt less sore afterwards.
And then I did a pilates class and I had to work with my bodyweight and it was harder than the wod and I was sweating more.
I am really happy because these were workouts 6 and 7 of this week and I feel okay. I'm not overworked, which was a real concern. I have been sleeping slightly more (and better?) but otherwise haven't felt a huge change. I have two more workouts to go tomorrow and then I'm resting all weekend. I don't intend to make it a habit to workout 9 times a week, I'll stick with 6-7 for the rest of summer probably and re-evaluate after my vacation. But it feels good to know that I can and without repercussions. I even did the accessory work yesterday, though not today.4 -
Thursday = Cardio Day, so an hour on the elliptical doing hill intervals.4
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Just really easy cardio today. Did 30 minutes on the Assault Bike and then 25 on the LateralX. All super easy stuff. Barely got over Warmup HR in 55 minutes, but intentionally wasn't pushing hard.
Have golf tonight. Looks like the weather might hold up and not get rained out.
@drmwc -- Classic movie!3 -
Nice evening bike workout tonight. Two of us rode fairly hard, covering 29.8 miles at an 18.2mph pace. I would have hit 30 miles, if it weren't for the massive pothole that ate up my front tire at full speed. Got to practice walking my bike while wearing cycling shoes for the last quarter mile.
Taking a vacation day tomorrow and heading to the beach. The flat repair will have to wait til Saturday.4
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