What Was Your Work Out Today?

Injury will have me sidelined for several weeks at least; time to go back on "inactive member" at my gym. So sad.

Good Christmas Eve workout this morning

Stretched

42 minutes on the spin bike, average heart rate: 142
27 minutes walking on the treadmill, average heart rate: 125

58 Minutes lifting weights:
Superset: Barbell bench press, Wide grip lat pull-downs, Seated dumbbell overhead press
Chest: 12@135, 10@165, 8@185, 5@205, Drop set: 4@205, 4@185, 6@165, 8@135
Back: 12@110, 10@140, 8@160, 6@180, Drop set: 6@180, 6@160, 6@140, 8@110
Shoulders: 12@25, 10@30, 8@35, 5@40, Drop set: 4@40, 5@35, 5@30, 7@25

Superset: Cable triceps press-downs, Crunches, Cable biceps curls, Landmine Twists
Triceps: 12@40, 10@50, Drop set: 10@60, 10@40
Crunches: 30, 30, 30, 30
Biceps: 9@40, 7@50, Drop set: 5@60, 8@40
Landmine Twists: 10@55, 10@65, Drop set: 8@75, 8@55

Calf Raises on leg press machine: 4*10@160

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Back on the bike after indulge-y holidays, 45' easy pace (90W, mostly Z2/some Z3, HR 122 avg/131 peak), 3' CD (54W).

Not sure I'll get in a workout next couple of days, going to a college ice hockey tournament a fair drive away, so tied up most of the 2 days. We'll see.

Got in some good cardio this morning before heading out for an early appointment

Stretched

44 minutes on the spin bike, average heart rate: 140
31 minutes walking on the treadmill, average heart rate: 130

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Great leg workout this morning, another butt kicking

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40 minutes on the spin bike, heart rate avg/max 145/164
28 minutes walking on the treadmill, heart rate avg/max 133/147

58 minutes lifting weights:
Goblet box squats: 12@bodyweight, 10@20, 10@40, Drop set: 8@50, 8@30, 10@bodyweight
Crunches: 30, 30, 30, 30, 30
Romanian deadlifts: 12@95, 10@145, 8@175, 6@205, Drop set: 4@225, 4@195, 6@165, 10@95
Kettlebell side bends, each side, 5*10@30
Leg Press: 12@160, 10@250, 10@340, 10@430, Drop set: 8@480, 8@390, 8@300, 10@160

Stretched

Made good use of the new plates on the leg press and hit 2 new highs

Used a box that 3 inches lower today for the squats. What a difference as that puts me below parallel.

I did end up fitting in some shorter stationary bike workouts on Tuesday & Wednesday, despite spending well on 12 hours away from home. Tuesday, I also ended up with about a 5-mile unplanned walk, as we tried to GPS our way back to our car after the hockey tournament in an unfamiliar city (on snowy/icy sidewalks, increasingly deserted streets 😆, nearing midnight in that good-sized city's downtown). The tall buildings kept interrupting the GPS and we went around in circles for a long, long time. It was pretty hilarious, and TBH a little anxiety provoking for me (context: 2 women, both late 60s y/o, neither of us big, despite both being moderately fit).

So, 30' plus 3' CD bike both days, Tuesday 104W/126bpm average on the 30' (148 peak), Wednesday (on way less sleep) 92W/124bpm average.

Today, decided to go for longer/easier after kind of poor sleep again, so 60' plus 3' CD, with 84W/117bpm average on the one hour part.

Thinking I'll stay away from rowing or other upper body until after my osteopath appointment on 1/4 - maybe, I think? - both to see whether the hiatus/rest helps, and to get his input on what the issue may be.

Still stationary biking. Moved the damper setting up one notch, went for easy-ish 10k + 3' CD. Expected cadence to go down (it went up, but only a couple rpm 🤷‍♀️). Otherwise, not much difference. Average 103W on the 10k, 83 on the CD, HR avg 125bpm (about 70% HRmax), peak 143 (about 80%).

Physio, to get my broken shoulder joint and associated muscles back to life. Mobility is pretty good. Strength is... well, what strength? Doing a combination of bodyweight exercises for lower body mixed with mobility and light strength movements for injured arm, like plie squats with holing onto something with injured arm at various heights, bodyweight one-legged romanian deadlifts, situps, etc.

Decided to keep the one-step bump up in damper setting again, go for an easy-pace longer(-ish) stationary bike ride, 60' + 3' CD. On the 60' piece, 101W average (at 73rpm); overall, HR avg 128bpm (78% max), peak 144bpm (80%), more Z3 than Z2. 24,876 pseudo-meters.

So stupid much sweat, even with the overhead fan on: Drops falling on the phone (because I was playing games), getting in my eyes (despite the sweatband) . . . all despite the relatively low energy input, and a house temp in mid-60s F. SMH.

ETA: Also experimentally did 25x light kettlebell swings to see how it hit my cranky shoulder. Didn't feel too bad in the execution, we'll see how it's settled in tomorrow. I need to add some strength, of some type. Osteopath appointment on Wednesday, hoping for insight to what the issue may be.

AnnPT77 wrote: »

So stupid much sweat, even with the overhead fan on: Drops falling on the phone (because I was playing games), getting in my eyes (despite the sweatband) . . . all despite the relatively low energy input, and a house temp in mid-60s F. SMH.

I got a stand fan with a remote off of Amazon for $40. That why I can turn on/up the fan as I warm up and start sweating during my workout. I put it right in front of the bike or treadmill, works pretty well. A hand towel to dry off with helps as well.

32 minutes of "biking" in Iceland on iFit.

Good workout this morning. I'm back to work after Christmas vacation, so up early to get this one in.

Stretched

32 minutes on the spin bike, heart rate avg/max: 136/163
21 minutes walking on the treadmill, heart rate avg/max: 129/143

55 minutes lifting weights:

Leg press: 15@210, 12@300, 10@390, 8@480, 6@530, 6@530, Drop set: 6@530, 6@480, 6@390, 8@300, 10@210
Crunches: 20, 20, 20, 20, 20
Romanian Deadlifts: 10@95, 8@145, 6@165, 6@185, 5@205, Drop set: 4@225, 4@185, 6@145, 8@95
Landmine Twists, each side: 10@55, 10@65, 8@75, Drop set: 6@85, 6@75, 6@65, 6@55

Stretched

Yesterday: 45 minutes of doing laps around a buddy's shop (gravel, dirt, grass) with 5-10 pushups, or squats each lap; 45 beginner yoga video with the boyfriend in the evening.

Today: 35 minutes weight training + 10 min stretching; 45 walk through a local greenway I found right across from my office (most days I work from home, so honestly hadn't really looked around the office before).

Thought I had time to do a 45-minute stationary bike piece (+ 3' CD) before getting read for a lunch date with a friend. Turned out I only had time for a 30' one, but did the 45' anyway once I was committed. 😆 So, 102W average on the 45', 84W on the 3' CD; overall, average HR 128bpm (71% HRmax), peak 136bpm (76%), over half Z3, rest below.

Then I went and ate battered fried mushrooms with a side of craft beer, so obviously this isn't all about calories. 🤣

75 minute martial arts class...its core week, so we did a lot of crunches too.