What Was Your Work Out Today?
Replies
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Today was the first cardio in roughly 3 weeks. Had the ten days off for vacation and 12 more for the flu. Started easy -- 30 minutes on the treadmill at an easy pace @ 15% incline. Then just did a really easy 30 minutes on the Assault Bike.
I have my energy back but a residual cough. Other than that, I feel fine finally.
I'm going to lift tonight, but not nearly my normal lift. I might do 3 sets of 30 (times 3 body parts) instead of my normal 5 sets. Going to be sore, I'm sure.4 -
Work got called off early due to a snow storm, so I got to do a double workout:
Cardio: 5km elliptical hills
Strength: Push day, featuring bench press2 -
Rowed around 6K out on the deck. Absolutely gorgeous day. Was easy paced, but my HR didn't act at all like it was. HR hit 172. HR should have been maxed out around 145 for the pace I was going, but that's what you get going on vacation and then getting the flu!
Didn't feel as hard as the HR said it was. And I really enjoyed the beautiful day. So did my dogs.2 -
3 x (2k on, 2' off/CD) on the rowing machine, intentionally backing off the pace a little to aim for somewhere in the 2:30s. Ended up with 2:33.8@21spm, 2:32.6@18, 2:31.5@18.
Working on various technical details, and watching the force curve (my favorite display); ended up reducing the spm to keep the intensity down as some technical adjustments improved output a tiny bit. Garmin thinks 660 total strokes (including the row in/out and CD) which seems OK. Mostly Z3, couple minutes Z4 (drift, mostly), HR topped out at about 82% HRmax.
Then I ran through a couple sets of very light dumbbell stuff, just to go through the motions and see how it felt. OK, just to start talking myself into the necessity of Winter lifting.
Bench press, overhead press, tricep extension, bicep curls, and some horrific form woodchoppers (must review instructions!). I think that was all. Some annoying hints of returning shoulder nerve impingement, need to pull out my PT exercises. 😐 2 -
Stationary bike, 10k (at moderate pace, peak at 78% HRmax, 101W avg) plus 3' CD (down to about 64% HRmax, 66W avg); plus a couple of sets of 25 x light kettlebell swings, just getting the feel back.
Negligibly successful attempt at chin-ups: Can do hangs, don't have much pull. Ugh.
Still just playing at starting some strength work, unlikely to do much until after Christmas.1 -
69 yrs young started at 205 lbs and now at 178 lbs. Goal for me is 170 lbs. For a very large bone frame. 48 minute cross country hike upend down hills and narrow trails. Then another 35 minute walk in the neighborhood. Both at about 3.5 mph with dog on lead.2
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I usually do Shaun T's T 25 workout, but today I just played Just Dance with my 8 year old daughter.3
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Full Body Saturday!
5km elliptical hills
Weights featuring deadlifts
30 minute walk with dog
30 minutes shovel snow / chip ice2 -
Tried to go back to my "normal" Monday today. 5 sets of 3 body part compound exercises -- 30 reps. Got to four and was happy with that.
Then, it's harder interval day, so I did a 2K, rested 2 minutes and did another 1.5K. Goal was don't be stupid and don't die! I accomplished both!
Finished with 30 minutes easy on the Assault Bike.4 -
Tuesday last week I went climbing. I went to City Bouldering, which is the nearest to my office, and got two v4s. It's pretty solid by my (admittedly low) standards.
Thursday I went climbing, back to my usual gym. It was good, I got a couple of 6Cs, and fell off the final move of quite a few.
Saturday and Sunday I went scuba diving this weekend. It was good; we were learning to use a stage bottle of rich gas to lower decompression times. We nearly finished the course, but have one dive left. It's a slightly odd course, allowing to put 50% or 80% oxygen in the stage, but only allowing switching onto it from 10m or higher. (More standard is 21m if you're using 50%, as that gives a PPO2 of 1.6 bar, which is considered safe. 10m is a PPO2 of 1 bar on 50%, which is way below the safe maximum, so safe, but means you spend longer in the water).
Monday Climbing, 2 hours. A decent session, I got some reasonably hard climbs.
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Finished the gym challenge on Saturday, so now back to the typical off season stuff. Lots of brush busting hikes following the dog as we search for pheasants. So far, the birds are winning. I'll enjoy a deep tissue massage as a birthday gift today, then an outdoor bike ride tomorrow if temps go as expected.
I've signed up for two races next year: First is the Escape The Cape Olympic triathlon in Cape May next June, then the Ironman Musselman 70.3 race in July. I'm not planning to do a full IM next year, so there's no need to start my base building phase until January. The next six weeks will be a stretch of casual exercise only.2 -
sydney cummings on youtube provides a great workout every day.1
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Did an hour of Steady State yesterday -- 30 on the LateralX and then 30 (easier) on the Assault Bike. Just easing back into the routine, listening to the body.
Told my rowing group this might be the first month I miss the monthly challenges in quite a while. A few of them are joking around, accusing me of getting the flu to avoid doing the timed workouts, LOL.2 -
Squeezed in an easy-ish stationary bike ride, the usual sort of thing, just before my osteopath appointment. I don't like to do workouts after those appointments on the same day, so I'm done for today. 90W average in the 10k piece, 80W in the 3' CD, all Z3 and below.
Concept 2 Holiday Challenge starts tomorrow. We'll see.1 -
4.1 mile run at a 9:17 mile pace.3
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I went climbing for 2 hours. It 2as really good fun, I got around three of my projects. I was climbing pretty well.
Some of the beginners asked me for the beta on sone if their projects. I did my best (I went up them all) but I'm not sure I found the easiest routes. One involved a dyno to a hard mantle followed by a knee bar. I'm pretty sure there should have been an easy way up.1 -
Increasing duration a little now going forward, plus looking ahead to repetition for the next month (maybe), so keeping things pretty easy intensity.
Today, 8147m rowing machine, structured as 1k on + 2' off, 2 x (2k on + 2' off), 2k on + 3' CD.
In the first piece, just tried to settle on a combination of factors (spm, split, m/stroke) that would keep HR around 140 bpm (around 78% max, under 70% reserve), and at 10m/stroke or more. After the first 1k (experimenting), that turned out to be about 19-20 spm, 2:32-2:35 split. Average over all the pieces was 2:33.6/20spm. The 1147m was row in/out and CD.
Tentatively planning to alternate RowErg, BikeErg for the next month. I'll see how it goes.0 -
Today was leg day.
Started with cardio as I do every day.
32 minutes on the spin bike, 9.7 miles
21 minutes walking on the treadmill.
Super Set, 5 sets
Goblet squats, with a drop set for the last set
Landmine twists
Super Set, 5 sets
Sumo Deadlifts
Leg Raises
Crunches, 5 sets1 -
Finished my timed rowing piece. Terrible time, but I got the distances done. Felt good just to get a hard row in and not quit on it.
Trying to come up with the motivation to do some lifting tonight.2 -
Stationary bike, 15k (took about 40') + 3' CD. I was trying to find an intensity that would stay Z2, and only oops-ed over into Z3 for 54" when I wasn't paying attention and picked up pace a little. Looks like mid-80s watts will work, very easy - averaged 85W on the 10k piece. This is also a small volume increase (50% heh) from my recent indoor workouts - when I even did them! Trying to stay on the easy side so I can keep it up.1
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Stretching
40 minutes on the spin bike
21 minutes walking on the treadmill
48 minutes of lifting weights:
Superset of Bench Press, Lat Pulldowns, Overhead Press
Bench Press: 12@135, 10@155, 8@175, 6@195, drop set: 4@205, 4@175, 8@135
Lat Pulldowns: 12@110, 10@130, 9@150, 6@170, drop set 3@190, 4@150, 7@110
Overhead Press: 10 @ 65, 8@85, 7@100, 5@110, drop set 3@120, 4@100, 6@65
Superset of Cable Overhead Triceps Extensions, Crunches, Dumbbell Concentration Curls, Landmine Twists
Triceps: 12@30, 12@40, drop set 8@50, 10@30
Crunches: 15,15,15,15
Curls: 10@30, 10@35, drop set 8@40, 10@25
Twists, 10, 10, 10, 10
Stretching1 -
Friday
Lifting. I did:
OHP, 3 sets of 5, 35 kgs.
Front squat, 45 kgs, 2 sets of 5.
High bar back squat, 1 set of 5, 70 kgs.
Weighted pull-up, +22.5 kgs.
Hang board, which I was poor at
Deadlift, 1 set of 5, 100 kgs.
Saturday
Climbing, 2.5 hours. A very good session.
This gym uses hold colours to indicate how hard the climb is. The second hardest are the blues, which are v4 to v6. I got two; it's the first time I have got any. I suspect they were both mis-graded.
I also got three wasps, which is the bucket below (v3 to v5).3 -
Last Sunday: What started as simply weeding the front yard turned into a giant project involving moving rocks for about 3 hours. I was incredibly sore for 2-3 days.
Wednesday: mowed the yard and field (about an hour of push mowing)
Today: Post-Thanksgiving elliptical (45 min.; medium pace for me) followed by full-body super sets of light weights.
Just trying to get back into some sort of normal routine. One day at a time.3 -
Rowing machine again, same structure as Thursday's workout, 1k on + 2' off, 2 x (2k on + 2' off), 2k on + 3' CD. Main focus was watching the force curve, recognizing the signs of my recurring opportunities for improvement (or faults) and trying to improve them.
I had in mind sticking with the same under-140bpm HR, 19-20spm, mid-2:30s split as Thursday, but it didn't work out. Needed to drop SPM to 17-18 to keep mid-2:30s, but when SPM slipped up a little bit, HR went up (not surprisingly). Ended up flirting with the aerobic/threshold boundary on the last 2 pieces, mostly above 140bpm even though 17-18spm. 🙄
Most of the workout Z3, a little Z4; 8075m in 767 strokes, including row in/out and CD; 2:32.5 average split across the pieces.
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Leg Day Today!
Stretching
40 minutes on the spin bike
21 minutes walking on the treadmill
Barbell Box Squats:
10@bar, 10@65, 8@75, 8@85, dropset 6@95, 6@75, 8@bar
Crunches:
15*8 sets
Romanian Deadlifts:
10@95, 10@125, 8@145, 8@165, dropset 8@185, 8@145, 8@95
Leg Raises:
15*7 sets
Stretching3 -
I just did 10 minutes of high-intensity interval training and around 5 minutes of stretching. I know this is not much, but as long as I get sweaty and my muscles are moving, I'm good!
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2.5 mile walk this morning before the rain moved in. Its how I start the day and clear my mind if I'm bogged down.3
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Good workout this morning.
Stretching
28 minutes on the spin bike
20 minutes walking on the treadmill
45 minutes lifting weights
Superset of Barbell Bench Press, Wide Grip Lat Pulldowns, Seated Dumbbell Overhead Press
* Bench Press: 12@135, 10@165, 8@185, 5@200, drop set: 3@210, 6@165, 8@135
* Lat Pulldowns: 12@110, 10@130, 8@150, 6@170, drop set 4@190, 4@150, 8@110
* Overhead Press: 12 @ 25, 10@30, 8@35, 6@40, drop set 5@40, 6@30, 6@20
Superset of Cable Triceps Pushdowns, Crunches, Dumbbell Curls, Landmine Twists
* Triceps: 12@40, 10@50, drop set 8@60, 8@40
* Crunches: 20, 20, 20, 20
* Curls: 10@25, 10@30, drop set 8@35, 8@25
* Twists, 10, 10, 10, 10
Stretching2 -
Between the kids being home all last week for the holiday, plus rehabbing from a nagging sore elbow, I took all of last week off from the gym. Still walked the dog a few times, and Wednesday was fairly intense moving boxes/furniture around while we decorated the house for Christmas, but nothing worth posting here about.
Today was my first day back at the gym, so of course started with leg day! Yay!
Squats 4x20
BB Step-Ups 3x10
BB RDL's 3x10
BB Hip Thrust 3x10
Seated calf raise 3x10
Cable crunch 3x10
Planks 3x90sec4 -
Finally back to a regular type of workout week. Did around 70 minutes of solid steady state cardio yesterday and my normal lift this AM, followed by some interval work on the rower and then the Assault Bike.1
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