What Was Your Work Out Today?

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Replies

  • drmwc
    drmwc Posts: 1,115 Member
    mtaratoot wrote: »
    drmwc wrote: »
    Climbing, 2.5 hours. It was an odd session. I ended up doing quite well, but everything was hard. Some climbs took me many, many goes.

    The highlight was a dyno. A vast horde of youngsters tried it many times; none of them got it. I (eventually) sent it. I went a different route to them. They all did a full jump with both hand off the wall to two hand holds. I kept my right hand on a hold and just popped up with the left.

    The crux was probably the penultimate move, which took me a while to work out. (You move a high right foot onto a poor volume, and do a long reach rock-over to a poor crimp. I did this dynamically, as the crimp was miles away, which seemed to work.)

    That sounds like a good climbing session. The penultimate sounds pretty difficult. Was the final move much easier, or just a little easier? Sometimes it's that second to last item that's the biggest challenge; then we get a little break for the ultimate maneuver.

    The last move was actually really easy - it wasn't too far, and was to a jug. This was a really short boulder - it only had about 4 moves. I found 2 of them hard, though, as they were beyond reach and needed dynamic movement.
  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Upper body, core and cardio.

    Stretched

    36 minutes on the spin bike, heart rate avg/max: 140/166
    26 minutes on the treadmill, heart rate avg/max: 137/149

    46 minutes lifting weights
    - Dumbbell Incline Press: 15@35, 10@50, 8@60, Drop set: 8@60, 8@45, 8@35
    - Cable Rows: 12@120, 10@150, 7@170, Drop set: 5@190, 6@160, 10@120
    - Seated Dumbbell Overhead Press: 12@25, 10@30, 8@35, Drop set: 6@40, 6@30, 8@25
    - Cable Triceps Press-Downs: 10@50, 8@70, Drop set: 6@80, 8@50
    - Resistance Band Crunches: 3*15
    - Dumbbell Concentration Curls: 10@30, 8@40, Drop set: 6@45, 6@35, 8@25
    - Landmine Twists: 3*8@65lbs
    - Resistance Band Face Pulls: 3*8

    Stretched

    Felt strong this morning, was able to push hard on the cardio, and felt good lifting. First time since recovering from being sick!
  • nossmf
    nossmf Posts: 13,975 Member
    Elliptical, one hour, hills.

    Friday weigh-in day, dropped 0.1#, following my standard progression of 1-2# one week, fractions (if any) the next. Maybe next week's weigh-in will break that 180 barrier.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 2023
    Sorry that I haven't been posting as much. Really have a lot at work going on!

    I took yesterday off, felt kind of sluggish and it was supposed to be my hard cardio day. I go by feel now at my age (58). I realize I push it hard for my age group and typically look forward to my workouts. When I don't and I'm dreading it, usually a good sign to take a day off and not be so anal about keeping my schedule.

    Anyway, it seemed to have worked. Today, I lifted in the AM (full body, 150 reps of shoulders, legs, chest) and then did a 2K X 3/1:30 rest at lunch, unstrapped. Averaged around 2:09 (pace) for the 3 2Ks, so I improved a full second from the same workout on Monday. And it didn't feel too dreadful. Burned around 500 calories in a half hour for the row portion. HR stayed pretty much at mid 170s for the 3 intervals. These types of workouts are mental and about staying in pain for prolonged periods as much as they are physical conditioning. HR hit 93% max on the last one.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    edited March 2023
    AnnPT77 wrote: »
    For some reason, I'm dragging as this week goes on, maybe just poor sleep quality (a fact, but I don't know the "why" - my sleep is always bad, just a little worse than average recently). Whatever, the drag affects workouts. I'm only at 553 Garmin intensity minutes (including today), pretty normal by Thursday, but feeling more fatigued than usual. WTH? Just fed up with Winter, maybe? (ETA: HRrest is up 2-4 bpm these last couple days, for no obvious reason, suggests some kind of fatigue or overload, maybe.)

    Sorry to hear? Maybe the time change? I don't have trouble with them but some people it can take quite awhile to adjust.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical 150 minutes on HIIT setting, 10.14 miles zones 2, 3 & 4.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    swimmom_1 wrote: »
    AnnPT77 wrote: »
    For some reason, I'm dragging as this week goes on, maybe just poor sleep quality (a fact, but I don't know the "why" - my sleep is always bad, just a little worse than average recently). Whatever, the drag affects workouts. I'm only at 553 Garmin intensity minutes (including today), pretty normal by Thursday, but feeling more fatigued than usual. WTH? Just fed up with Winter, maybe? (ETA: HRrest is up 2-4 bpm these last couple days, for no obvious reason, suggests some kind of fatigue or overload, maybe.)

    Sorry to hear? Maybe the time change? I don't have trouble with them but some people it can take quite awhile to adjust.

    I think not the time change: I'm retired, so I pretty much kept the same schedule, there was just a different number on the clock when I went to bed and got up. Thanks for the empathy! I suspect this will pass as long as I don't do anything really dumb. I've had sleep interruption insomnia for over 20 years now, and sleep quality has its ups and downs. (Yes, I've had sleep studies and tried all the home remedies, and most of the medical ones.)

    So, I assume it's probably something about sleep, but it's hard to tell. My fitness tracker reports my sleep laughably incorrectly, and I know it, so it's not giving me any trustworthy insight here.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Back to usual stationary bike: 60' (100W) +3' (85W). Physical therapy exercises later.
    MikePfirrman wrote: »
    (snip)
    I took yesterday off, felt kind of sluggish and it was supposed to be my hard cardio day. I go by feel now at my age (58). I realize I push it hard for my age group and typically look forward to my workouts. When I don't and I'm dreading it, usually a good sign to take a day off and not be so anal about keeping my schedule.
    (snip)

    I think there's a certain amount of individualized "know yourself" in the mix, too. I don't push myself particularly hard (in intensity terms), especially in Winter, admittedly.

    I do try to stick with a moderately rigid schedule, most of the time, especially in Winter. I need to treat workouts as something I "just do", not something I decide whether to do, or not do.

    I let the intensity level drift with how I feel or what happens naturally out of my energy level, but once I've planned a workout, I tend to do it unless there's a major reason not to (like being ill or injured, occasionally a schedule issue). If I don't, I can easily work my way into a pattern of procrastinating or skipping workouts, getting into doldrums, cranky mood, and other bad things. There are times that my plans take fatigue into account, but mostly I try to stick with a pattern . . . for my own overall good.
  • nossmf
    nossmf Posts: 13,975 Member
    AnnPT77 wrote: »
    I let the intensity level drift with how I feel or what happens naturally out of my energy level, but once I've planned a workout, I tend to do it unless there's a major reason not to (like being ill or injured, occasionally a schedule issue). If I don't, I can easily work my way into a pattern of procrastinating or skipping workouts, getting into doldrums, cranky mood, and other bad things.

    This is one of the major reasons I do my workouts first thing in the morning after waking. Energy level is highest, fewer time sinks clamoring to take away my workout. Yes, I sacrifice sleep during the week in order to get that workout in, and once or twice per month I have killed my alarm and rolled over when I simply wasn't feeling it, but those times are rare enough to convince me that if I do it, my body must have REALLY needed the sleep.
  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Just cardio today as I have to be out of the house early.

    Stretched

    50 minutes (14.2 mi) on the spin bike, heart rate avg/max: 145/169
    32 minutes on the treadmill, heart rate avg/max: 134/147

    Stretched

    I was able to push hard on the bike today, and it felt good!
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Regular rotation, so machine row plus stationary bike.

    Row, 2 x (2k on, 2' row out/in or CD), 2:25.4 at 20 spm averaged across both 2k pieces, plus 543m on the row out/in and CD. About 4' Z4, 13' Z3, 5' Z2.

    Bike, 60' (96W) + 3' CD (72W), pretty close to half and half Z2 & Z3.

    PT exercises before bed, of course.

    Tomorrow (Sunday) is usually rest day, but high odds I'll do maybe 10k bike. Monday is scheduled to be weird, they're taking my power out to cut trees around my entrance wires, so I need to shower at zero-dark-thirty for a doctor's appointment late afternoon (if I want actual hot water! - demand hot water heater here), and it's my osteopath so I don't usually like to work out after. Means I probably will not work out Monday, take that as my weekly rest day instead.
    nossmf wrote: »
    AnnPT77 wrote: »
    I let the intensity level drift with how I feel or what happens naturally out of my energy level, but once I've planned a workout, I tend to do it unless there's a major reason not to (like being ill or injured, occasionally a schedule issue). If I don't, I can easily work my way into a pattern of procrastinating or skipping workouts, getting into doldrums, cranky mood, and other bad things.

    This is one of the major reasons I do my workouts first thing in the morning after waking. Energy level is highest, fewer time sinks clamoring to take away my workout. Yes, I sacrifice sleep during the week in order to get that workout in, and once or twice per month I have killed my alarm and rolled over when I simply wasn't feeling it, but those times are rare enough to convince me that if I do it, my body must have REALLY needed the sleep.

    I do nothing in the morning that can be done at some other time. I wake stupid-slowly (always have), need to delay eating these days because of AM medications dictates, won't work out fasted because for me fasted workouts absolutely s*ck. So, minimally, medication delay, then breakfast, then workouts. Usually I wait until afternoon/evening.

    I absolutely understand that individual factors rule how this stuff works, so not questioning your approach in the slightest . . . as applied to you. When I was working (vs. retired, as now), I did evening workouts, after work - best for me. My best energy is afternoon and evening, with - unfortunately - a 2nd wind very late. If I plan first thing morning workouts . . . I skip them. :D
  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Lower body, core and cardio.

    Stretched

    36 minutes (10.6 mi) on the spin bike, heart rate avg/max: 130/161
    26 minutes on the treadmill, heart rate avg/max: 115/125

    41 minutes lifting weights
    - Dumbbell Box Squats: 15@bodyweight, 10@50, 8@70, drop set: 6@90, 10@50
    - Crunches: 4*30
    - Wide Stance Leg Press: 12@210, 8@390, 6@480, drop set: 5@570, 6@390, 10@210
    - Weighted Side Bends, each side: 5*8@50lbs.
    - Dumbbell Romanian Deadlifts: 10@50, 10@70, 8@90, drop set: 6@120, 8@60
    - Kettlebell Side Swings, each side: 4*10@30lbs

    Stretched


  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    edited March 2023
    Elliptical HIIT Interval setting 150 minutes for 10.06 miles.

    Yes we are all different. I need to do my workouts first thing, even before I eat anything, on my days off, or it doesn't happen. Not sure it's an energy thing. More like my motivation wanes as the day progresses.
  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Upper body, core and cardio.

    Stretched

    36 minutes on the spin bike, heart rate avg/max:
    26 minutes on the treadmill, heart rate avg/max:

    44 minutes lifting weights:
    - Barbell Bench Press: 12@125, 10@145, 8@165, drop set: 5@185., 6@155, 8@125
    - Wide Grip Lat Pulldowns: 12@120, 10@140, 8@160, drop set: 6@180., 6@150, 8@120
    - Barbell Overhead Press: 12@65, 10@85, 8@95, drop set: 5@105, 6@85, 8@65
    - Rope Triceps Press Downs: 12@30, 10@40, drop set: 8@50, 10@30
    - Crunches: 4*25
    - Cable Curls: 12@30, 10@40, drop set: 8@50, 10@30
    - Landmine Twists: 3*10@65lbs
    - Resistance Band Face Pulls: 3*10@90lbs.

    Streched

    Felt good this morning, strong, and good energy level.
  • nossmf
    nossmf Posts: 13,975 Member
    This is it...my final week before I resume lifting next Monday! I already have a routine setup for those first few weeks of lifting to gradually work my body back into the swing of things with minimal soreness. Seems a bit TOO gradual of ramping up for my preference, but if I mentally rephrase it as the next step in rehab with incrementally increased workload to prevent injury recurrence, it makes it a lot easier to swallow.

    My daughter had to be dropped off at the high school super early this morning, but not SUPER early...in other words, the time right during what would be the middle of a workout. So I skipped my workout today, which may prove to be a bad idea depending on what my son's planning on cooking for dinner tonight...it's a LOT easier to stay under calorie-budget on the day if I work out. We'll see.
  • drmwc
    drmwc Posts: 1,115 Member
    Sunday
    4 hour trip. There was one utterly terrifying down climb with no holds at all, above a 35 foot drop. I may plop in a hand line when I do it again, although it may be better with a different route. (I came up a different way; under a boulder rather than over, which was fine.)

    This led to the streaway, which was truly stunning. It was a top day out.

    Monday
    Climbing. 2.5 hour session. This was bonkers; I got 6 long term projects (1 dyno thing; 3 scary slabs and a couple of brute force and ignorance ones.) I had new shoes which seemed to work well, although I downsized a reasonable amount so they hurt a lot at the end.
  • drmwc
    drmwc Posts: 1,115 Member
    Sunday
    4 hour trip. There was one utterly terrifying down climb with no holds at all, above a 35 foot drop. I may plop in a hand line when I do it again, although it may be better with a different route. (I came up a different way; under a boulder rather than over, which was fine.)

    This led to the streaway, which was truly stunning. It was a top day out.

    Monday
    Climbing. 2.5 hour session. This was bonkers; I got 6 long term projects (1 dyno thing; 3 scary slabs and a couple of brute force and ignorance ones.) I had new shoes which seemed to work well, although I downsized a reasonable amount so they hurt a lot at the end.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Did the planned 10k bike (plus a 3', 1,134m CD) on Sunday, which would usually be my rest day; then took the Monday rest day instead as planned, while my power was out for several hours to allow for cutting down a big maple tree that was threatening my electric power service lines.

    Surprisingly close to almost warm today (50s F), Tuesday, despite recent sub-freezing days, and 97.3% of the snow was gone, maybe more. So I took a short, easy bike ride, moving through actual physical space in the outdoor world, yay! 12.6 miles, just under 10mph average so super easy, only even got into Z3 for 2'.

    Back home, rowing machine, 3 x (1500m on, 2' row out/in or CD on the last one), 2:25.9 pace/19spm averaged over all, 5309m total. About 6' in each of Z2 and Z4, 16' in Z3. HR average 134bpm (75% max), peak 152 (85%).

    PT exercises yet to come.
    MikePfirrman wrote: »
    (snip)

    @Ann -- I felt great on Friday after taking Thursday off. I likely should get to tracking my RHR in the AM. I've read by many folks that's the best way to tell if you're working too hard and need a rest day. For me, because I love to workout, it's usually when I dread it I just know I need a day off. I think I've missed four days since the New Year (of a six day workout week).
    (snip)

    I often get a little performance boost after a rest day, even though I regularly take one rest day most weeks, usually Sunday. I'd say I've learned that's best for me - another chapter in "we're all different, and that's OK" - but it's also what my first coach put into training plans, so there's a habit piece of it as well.

    Wrt RHR increase signaling fatigue, I'd say that's somewhat true for me (yes, I can overdo in only 6 days a week, my favorite trick for doing so is adding volume or intensity in too-big chunks when I decide to increase, something I've been trying hard not to do this Winter).

    However, the RHR effect is pretty subtle in my case, maybe a couple of bpm or so, and I can also see that kind of jump the day after eating well over maintenance calories (to name just one possible other trigger). If I ate over goal, the next day is usually a good one energetically, which implies good reason to go a little harder on workouts, whereas interpreting it as fatigue would trigger backing off. IOW, there's a signal vs. noise issue with RHR alone, IMO. YMMV, but you'll figure that out if you start tracking AM RHR.

  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning, cardio only. Schedule has been nuts for the past week, but I didn't want skip another workout after yesterday.

    Stretched

    44 minutes on the spin bike, heart rate avg/max: 138/167
    32 minutes on the treadmill, heart rate avg/max: 125/135

    Stretched
  • nossmf
    nossmf Posts: 13,975 Member
    No workout today, had to be in the office an hour early to cover a meeting for my boss who has to work late, thus will report late.

    I workout first thing after waking, so my usual indicator of needing a day off from exercise is the moment my alarm clock goes off, normally I'm wide awake within seconds. (OK, maybe a slight exaggeration to say "wide" awake, but I'm at least upright and thinking clearly.) Even on days I stayed up late and got less than ideal sleep, normally I'm still good to go for my workout. If, however, my alarm sounds and my brain can barely add two plus two, I know the workout's gonna just suffer so it's back to bed for another hour for me then straight to work, skip the gym.
  • nossmf
    nossmf Posts: 13,975 Member
    Plotting out my daily calories, I'm faced with a decision to make at dinnertime: do I get to eat a second hamburger fresh off the grill, or do I give up s'mores for dessert. With an 800-calorie workout there's no need to make a choice, but without I have to give up one or the other if I want to stay under calories for the day with a shot to keep losing weight on the week. Dangit.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Physical therapy appointment again today, once again more on the strength-y side. Another interesting thing I got to do: Side plank variation, where you hold upper arm parallel with body, but elbow maybe 4-6" away from torso, small dumbbell in hand, forearm at 90 degrees to upper arm, then - moving the forearm - go from dumbbell pointing at ceiling to pointing at floor (basically the elbow is like a pivot point). They let me do this with my knees bent, so sort of a partial plank position . . . which is fortunate, because I s*ck at side planks, no way I could hold a full side plank long enough to do sets of 10 slow reps. :D

    Lots of errands, so I didn't get any regular workout started until 10PM, did the usual 60'+3' stationary bike kind of running on empty, energy-wise. 91W average on the 60', 75W CD, almost entirely Z2.

    nossmf wrote: »
    (snip)

    I workout first thing after waking, so my usual indicator of needing a day off from exercise is the moment my alarm clock goes off, normally I'm wide awake within seconds. (OK, maybe a slight exaggeration to say "wide" awake, but I'm at least upright and thinking clearly.) Even on days I stayed up late and got less than ideal sleep, normally I'm still good to go for my workout. If, however, my alarm sounds and my brain can barely add two plus two, I know the workout's gonna just suffer so it's back to bed for another hour for me then straight to work, skip the gym.

    I envy you that! I wake up stupid and insensible, have for my whole life. It takes a couple of hours for the fog to clear.

    nossmf wrote: »
    Plotting out my daily calories, I'm faced with a decision to make at dinnertime: do I get to eat a second hamburger fresh off the grill, or do I give up s'mores for dessert. With an 800-calorie workout there's no need to make a choice, but without I have to give up one or the other if I want to stay under calories for the day with a shot to keep losing weight on the week. Dangit.

    I empathize. I always say I don't exercise for calories, and that's 100% true. (I liked being active in my last decade plus as a fat woman, too, without a thought to calories.) But there definitely are days when the exercise calories for sure make the nutrient/tastiness Tetris game easier to win.
  • BigMech
    BigMech Posts: 472 Member
    Good workout this morning. Lower body, core and cardio.

    Stretched

    36 minutes on the spin bike, heart rate avg/max: 142/167
    26 minutes on the treadmill, heart rate avg/max: 138/150

    40 minutes lifting weights.
    - Wide Stance Leg Press: 15@210, 12@300, 10@390, 8@480, 6@570, drop set: 3@660, 6@480, 8@300
    - Weighted Side Bends, each side: 6*8@50lbs
    - Dumbbell Romanian Deadlifts: 10@30, 10@50, 10@70, 8@90, 10@60
    - Crunches: 5*25

    Stretched

    Work scheduled another meeting at 10:30pm last night, but I've had too many late nights and skipped this one. We will see if there is any fallout.
  • mtaratoot
    mtaratoot Posts: 14,808 Member
    nossmf wrote: »
    Elliptical, one hour, hills.

    Ultimately, I chose NOT to choose. Why am I losing weight? Not for medical reasons, or with a deadline in mind. This is just for overall health and wellbeing (plus a touch of vanity). And while not going over on calories for a single day may be good for the body...

    ...making s'mores with my daughter, laughing and sharing a moment, is good for the soul.

    You made the right choice. Just one day out of all of them, and you can't buy a smile.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Same thing the last two days. Just an hour of easy cardio each day. Nothing hard or fancy.

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