What Was Your Work Out Today?

Cardio day today

Stretching

48 minutes on the spin bike
31 minutes walking on the treadmill

Core Work:
* Crunches: 30, 30, 30 30
* Windmills: 10, 10, 10, 10
* Toe Touches: 10, 10, 10, 10
* Landmine Twists: 10, 10, 10, 10
* Kettlebell Pass Arounds: 20, 20
* Cable Crunches: 12, 12, 12

Stretching

Stationary bike again, out of sequence - feeling depleted today, and with other stuff on my schedule to husband that energy for. The usual format, intentionally keeping it very easy, 16,091m overall, 81W on the 10k, 67W on the CD, 95% Z2, remainder below.

I just went to a parcel shop to see whether I could leave a parcel there on Sunday, found it I could not and walked back home with said parcel. That's all. Not bad, considering I somehow managed to run 11km yesterday

Good workout this morning, even on short sleep

Stretching
28 minutes on the spin bike, average heart rate 130
20 minutes walking on the treadmill, average heart rate 135
47 minutes weightlifting:
Superset: Dumbbell Incline Press, Seated Cable Rows, Seated Dumbbell Overhead Press
* Chest: 12 @ 30, 12 @ 40, 10 @ 50, 8 @ 60, Drop set 7 @ 60, 8 @ 45, 8 @ 35
* Back: 12 @ 100, 10 @ 120, 10 @ 140, 8 @ 160, Drop set, 6 @ 180, 6 @ 140, 8 @ 100
* Shoulders: 12 @ 20, 10 @ 25, 10 @ 30, 7 @ 35, Drop set 4 @ 40, 6 @ 30, 6 @ 20
Superset: Cable Overhead Triceps Extensions, Crunches, Dumbbell Concentration Curls, Landmine Twists
* Triceps: 10 @ 30, 10 @ 40, 10 @ 40
* Crunches 20, 20+15lbs, 20+15lbs
* Biceps: 10@30, 10@35, 8@40
* Twists: 10, 10, 10
Stretching

Did lifting this AM and some harder interval work (what I could manage) on the rower this morning as well. Planned 4 X 2K. Didn't make it that far. Ended up doing 2 2Ks and around another 1K. I'll keep on plugging away until it feels doable again.

Leg Day Today, went high volume today, as my legs were still pretty sore. I don't bounce back as quick as I did in my 40's.

Stretched
28 minutes on the spin bike, average heart rate 141
21 minutes walking on the treadmill, average hear rate135

44 minutes weightlifting, average heart rate 124

Front Barbell Box Squats: 6 * 10@45
Crunches: 6 * 25
Sumo Barbell Deadlifts: 5 * 10@95
Side Bends: 8@25, 8@30, 8@35, 6@40, 6@40
Step Ups: 8, 8, 8, 8

Stretched

nossmf wrote: »

BigMech wrote: »

I don't bounce back as quick as I did in my 40's.

Considering I'm IN my 40's and lifting, this is not exactly what I wanted to hear this morning! lol I was ready to feel sorry for you, until I saw you combined two of my least favorite leg exercises... front squat and box squat... into a single exercise, then I'm like, you did this to yourself, lol.

I like to torture myself in the gym. I've been doing box squats to make sure I'm getting depth, as I haven't been squatting in close to 3 years.

The recovery isn't as bad as I made it sound. I was just sore yesterday, feeling better today.

After doing my (abbreviated) hard interval workout on Monday, I felt kind of bad on Monday night. So, yesterday and today, I just did around an hour of really easy cardio. Feeling pretty good now. We're talking barely getting out of Warmup stage (or staying in it) -- for me, that's like around 80 to 115 HR. Beats doing nothing. When I'm feeling just a bit bad, super easy cardio tends to make me feel better. Pushing it has the opposite effect, at least for me.

Rowing machine again, same format I've been doing, tonight trying to hold Z3 and under, but flirting with the top end of Z3 a lot, so oops a little and technically ended up with 1:40 in the first 3bpm of Z4 (not that that's a real firm boundary . . . .).

Between pieces/row in-outs/CD, 8123m in 777 strokes; on the pieces, averaged 2:29.2 pace at 19spm.

Watching Force Curve and correcting, but not very attentively; spending some mindshare on fast hands away & body over, slower slide.

Lower body and core work today.

Stretched

32 minutes on the spin bike, average heart rate: 143
21 minutes walking on the treadmill, average heart rate: 136

51 minutes lifting weights
Barbell Box Squats: 8@bar, 8@65, 6@85, 6@85, 6@85, drop set: 6@85, 6@bar, 10@bodyweight
Crunches: 20, 20, 20, 20, 20, 20, 20
Romanian Deadlifts: 8@95, 8@145, 8@185, 6@205, drop set: 6@225, 6@185, 6@145,8@95
Cable Crunches: 8@70, 8@70, 8@70, 8@70, 8@70, 8@70
Step-ups, 8 each side * 4
Landmine twists: 10 * 4

Stretched

The squats are kicking my butt. I lost so much flexibility while out of the gym during Covid. It is going to take some serious work to get my range of monition for squats back! The leg press machine I ordered should be here next week, and will give me more options to strengthen my legs while I work on my flexibility for squats.

Did 2K X 3 intervals on the rowing machine with 3 minutes rest. Got them in. Was shooting for four but 3 made me happy enough. 2:13 pace, 22 SPM, unstrapped. Did them unstrapped so I didn't go out too hard. Felt decent. Nowhere near the paces I was before the flu but I wasn't dying, so that's a step in the right direction!

Lifting tonight at the new gym. Probably won't go too hard. Might do some Stairmaster too depending on how I'm feeling.

Ran 1.5 miles in around 15 minutes on the treadmill with stretching before and after. Then did various weight exercises (That pull down machine thing with 7.5lbs for one arm and 12.5lbs for both arms. 5lbs bicep curls, overhead reach, and tricep kickback, and 10lbs kettlebell squats). Overall went well except I got some really bad cramps in my arm and ribcage area during the running. It might be because it's that time of the month, since that hasn't happened before.

My goals with exercise are for it to help with my panic attacks and anxiety disorder. I've been working out regularly for about a week and a half and so far it's been going pretty well. When I started my time for the mile on the treadmill was around 14 minutes and now it's 9:42 and I can even run 1.5 miles at that pace. My goal is to run a 5k in March in under 30 minutes. After that my goal is to beat my high school PR for the 5k (24:20).

It was cardio and core day today, need a day off from lifting now and then.

Stretched

45 minutes on the spin bike, average heart rate: 139
31 minutes walking on the treadmill, average heart rate: 132

29 minutes of core exercises
Crunches: 30, 30, 30, 30, 30
Landmine Twists: 10, 10, 10, 10, 10
Kettle Bell Pass-Arounds: 20, 20, 20, 20
Windmills: 10, 10, 10, 10
Shoulder Mobility Exercises

Stretched

Varied my usual alternation, and stationary biked again today. It takes a little less time to do my current basic bike workout vs. row, and I gave myself a little more schedule flexibility today by biking soon after I got up (late) this morning. I'm usually comatose in the AM, but it went OK, pretty much in the normal SS range, 91W average on the 10k (with a bit of intentional push in the last few hundred meters to be > 90), 70W on the CD, more Z2 than Z3, HR average about 69% HRmax (piddling 55% reserve), peak at about 79% HRmax (70% reserve).

After a panic-fast shower, I drove out to a local nature center for a short (2mi) casual (2.5mph) social walk with a friend - down into a river bottom, then back up. She's wonderful company, and I very much enjoyed this . . . this but we tend to limit duration/speed because she's also working inspiringly steadily to improve her fitness in the face of multiple chronic health conditions (not obesity-related, BTW - autoimmune awfulness, mostly). Cool (mid 30s, a very few degrees above freezing), but it was nice to be outside. Highlight: Two white-tailed deer leaping through downed tree-trunks just a few feet off our path.

I thought maybe Garmin was subtracting walking fitness age points for me lately because of a couple of recent walks after lunch-with-beer. Seems not: It's estimating me older another year today, to 36 (actual chronological: 67). Not good. Also not major. These estimate-y things take a back seat to subjective happy life, y'know? But still . . . ?