What Was Your Work Out Today?
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Keep sweating away on that treadmill, you're guaranteed to look hot! lol Please tell me you were walking at that incline level...I'd feel rather inadequate if you were running also...0
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Rest day, but you know how it is. I still had to walk the dog for 10 minutes; also some walking around at my town's annual Dogwood Festival. (Does walking while munching kettle corn still count?)2
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Skipped workouts Friday. Was a little skeptical today because I was dragging, but got on with it.
Did the 3 x (1500m, 2' row/out-in or CD) at paces of 2:26.1, 2:23.9, 2:21.9, all at 20spm. Total of 5,455m including the row out-in and CD. About half Z3, a third Z4, remainder below. Most of the last 1500m piece was Z4, felt fine. HR average 137, peak 155 (so a couple beats above 220-age
).
Then hopped on the bike for 60'+3' CD, thinking it would be pretty slow, but it turned out around normal (go figure), 94W average, about a third Z3, two thirds Z2, HR average an easy 125, peak 138.
After a couple of lackadaisical weeks recently when I was only around twice the Garmin intensity minutes default goal of 150/week, I was back up this week at 770 intensity minutes, a little above typical even. 🤷♀️2 -
Brick workout today (so-named because one's legs feel like bricks by the run):
45 min. bike ride, then a 30 min. run immediately after. Also the obligatory walking of my dog.3 -
Saturday
Lifting.
Hangboarding, which was good. I got 6 second repeaters on my smallest ledge.
OHP, 3 sets of 5, 35 kgs.
DL, 75 kgs. 3 sets of 10.
I also got about 15 miles' walk done
Sunday
Whilst not exercise, I played in a Go tournament. I prefer caving, diving and climbing these days, so I am very out of practice. Nevertheless, I wion with 4 wins out of 4. An interesting feature was that I played lightning, which meant I went for long walks between rounds. I was on 20,000 steps by the start of the final round.
I went climbing afterwards. I am old and unfit, so I only lasted 2 hours. It was good. I got lots of v4.
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I am old and unfit, . . . .
🤣🤣🤣
I'm sorry, @drmwc, but people who are "unfit" do not do the things you routinely do. Not. Even. Close.
And that's at any age.
And old? Well, keep in mind that quite a few of us here have 10, 15, maybe even 20 years on you. Kids say the darndest things! 😉 (<== last sentence is a cultural reference that maybe only USA-ians near my age may recognize).
You do some great stuff fitness-wise. IMO, you should be pleased with yourself.3 -
@drmwc - I second Ann's comment above. No way you pass for unfit......or old, lol.
Rainy day, so no bike ride. Went out for an hour trail run instead. Slow, easy paced, but I got it done.
PT is helping with my left shoulder pain. She determined that beyond the calcium deposit identified via Xray, my scapula was pushed down, causing most of my discomfort. The exercises are helping. May skip the weights on Tuesday, but will get back in the pool. Six weeks until race day, so no time for excuses
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Monday is Upper-Power day in the weight room, and I've been lifting long enough that recovery is over and I can start increasing weights for actual training going forward. Oh, I missed this! Even adding some ab work at the end couldn't pull the grin from my face.3
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Today I did a 4.25 mile walk and 60 walking lunges with my 3 pitbulls, while wearing an 8lb weighted vest. Came home, cooled off, then got in a 15 minute session on my vibration plate while doing squats, bicep curls, and other assorted upper body work moves using my 10lb kettlebell. Followed that up with 2 minutes of planks... one-60 second straight arm plank then 2-30 second forearm planks. I'm just beginning on using weights, but at my age (I'm 71) at least I'm trying! 😉5
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Today was a swim workout. Left shoulder was fine during an easy paced effort (2:10/100yds). 1900 yds total, done as 600 warmup (2swim/2kick/2pull) then 12 x 100's on 15 sec recovery. 100 cool down.
Hope to get out for a ride later if the weather holds.4 -
Thanks Anne and Djproulx. I'm the second oldest regular at my normal climbing gym; the oldest guy is only 1 year older than me (at 52). We're both convinced we're better than the other, so we tend to nearly kill ourselves when we're both in.
Today, I lifted weights. It was a bit of a struggle:
Jump rope to warm up.
OHP 3 sets of 4, 35 kgs
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
Front squat 3 sets of 5, 50 kgs
I then did a hike; it was a rather magnificent Spring day. Fitbit reckon it was just over 25 km, so just under 16 miles. It was moderately hilly, but overall pretty gentle.
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Today was a swim workout. Left shoulder was fine during an easy paced effort (2:10/100yds). 1900 yds total, done as 600 warmup (2swim/2kick/2pull) then 12 x 100's on 15 sec recovery. 100 cool down.
Swim workout today here, too. My 12 year old (on swim team) and I shared a lane and were both quite annoyed when middle school kids playing in the next lane over kept getting into our lane. The evening swim block is supposed to be for lap swimming only, but the life guard was too busy talking to her friend to do anything helpful. I may have said, "Hey, we're trying to swim here!" in a not-so-nice voice at one point. I'm pretty nonconfrontational, so that was big for me. Anyway, 45 minutes of swimming (including a couple minutes here and there of treading water). Guess that's another motivator for getting up to swim at 6 am.
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Physical therapy appointment, more challenging mentally this time than physically (doing some things to try to feel/recruit muscles I usually under-recruit, which is very think-y).
Then the usual stationary bike, 60 minutes at 105W average, 3 minute cool down. Overall, 16.4 pseudo miles, 75% Z3, 3' Z4, remainder below. Heart rate average 132bpm (73% max), peak 149 (83%).2 -
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
I'm picturing this as you kneeling next to a bench with your forearms lying across it, a weighted bar in your hands, wrists facing up. You then allow the weight to bend your wrists back, rolling along your fingers until just about to drop to the floor, before you reverse the motion and curl your fingers back around the bar. That's one rep.
If I'm imagining this right, that's some serious weight to be using, but then I bet you have a disproportionately strong grip than someone your size based on how much climbing you do.0 -
Today was power leg day in the weight room, cranking up the weights on the deadlift. Was a trifle worried to start, since I'm pretty sure it was a deadlifting session which resulted in my injured elbow tendon those months back, but I felt strong and smooth. Big hurdle passed, IMHO. In fact, my right grip (the injured/rehabbed arm) felt stronger than my left.4
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Today was power leg day in the weight room, cranking up the weights on the deadlift. Was a trifle worried to start, since I'm pretty sure it was a deadlifting session which resulted in my injured elbow tendon those months back, but I felt strong and smooth. Big hurdle passed, IMHO. In fact, my right grip (the injured/rehabbed arm) felt stronger than my left.
@nossmf Congrats, there's no better feeling than resuming full scale work after a long rehab and realizing that you are fully healed. Being injured is the worst. I've been there a few times and it seems like recovery takes forever when you're sidelined. Glad you're 100%.2 -
Productive day, starting with a personal trainer workout this morning. I didn't do any of the pressing movements, in order to protect my tender shoulder, but everything else was ok. I also had a therapy session at noon that really helped loosen the scapula and give more vertical range of motion to my left arm.
Tonight, I increased my run/walk to a 9:1 ratio, going for 40 minutes. I'm still very slow, armound 11:30/mile counting the walk segments, but my HR remained fairly low and my endurance is starting to improve. All in all, I'm starting to feel like I've got a decent shot at building enough fitness to complete the races without a major meltdown on the run course.3 -
25 min run + 15 min walk (besides walking my dog, I broke up the run with a couple of minutes of walking here and there because of adductor muscle pain in my left leg).
The pain eventually subsided. I hope this isn't from overtraining. It seems to worsen when I'm stressed. As soon as I finished the run, hubs and I had to take our 15 year old son in for a doctor's visit (overdue paperwork involving his autism).3 -
@DiscusTank5, hang in there with your son. My second son was diagnosed with Asperger's on the autism scale, caught it when he was age 2 and got lots of therapy. This past year he graduated from high school in the top 10% of his class, and in a few weeks will graduate from US Army boot camp. Here's hoping your son's future is also bright.4
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Elliptical - one hour hills, 5.75 miles
Quite pleased with how today's workout worked out. Historically, I tend to commit to one type of workout as preferred, to the exclusion of all others which become annoyances keeping me from what I truly want to do. True when I was in school running all the time and hating when coach had us lift; true when I studied aikido and did nothing else; true when I lifted 5-6 times per week and avoided cardio like the plague. Even true when my elbow injury forced me to do cardio only for several months and I strongly favored the elliptical over the treadmill. So when I was cleared to return to lifting, and my goal of gaining muscle reduced my cardio to a single session per week, I feared one of two things would happen:
1. I would once again despise cardio time as the devil keeping me from doing what I love (lifting), or...
2. Going from 5 days cardio per week to just one would cause my performance to suffer
Fortunately, neither scenario seemed the case this morning. I woke up looking forward to hitting the elliptical, enjoyed myself during, and my results were almost identical to the last session done before I resumed lifting. Now I'm looking forward to lifting tomorrow, so I haven't psychologically switched allegiances or anything. I've instead expanded my scope to be more inclusive.
Only took 45 years to do, but hey, guess you can teach old dogs new tricks.4 -
Kettlebell Iron Cardio
20 cleans, 20 presses and 20 squats in 20 minutes...
24kg bell2 -
@nossmf, thank you. Congrats on your son's high school graduation!
My teen is non-verbal with low cognitive function, but we're focused on giving him the best life we can.2 -
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
I'm picturing this as you kneeling next to a bench with your forearms lying across it, a weighted bar in your hands, wrists facing up. You then allow the weight to bend your wrists back, rolling along your fingers until just about to drop to the floor, before you reverse the motion and curl your fingers back around the bar. That's one rep.
If I'm imagining this right, that's some serious weight to be using, but then I bet you have a disproportionately strong grip than someone your size based on how much climbing you do.
That is more or less how I do it. I'm rude, so I do it in a squat rack. (I lift in my shed, so it doesn't actually inconvenience anyone.)
Wednesday
Climbing, 3.5 hours (!). Not a bad session; not outstanding but pretty solid. I didn't get any v5s but got a few v4s.
I was still pumped when I woke up this morning.
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Had a KB swing and TGU training session planned yesterday. 2nd set in I felt a sharp pain in my left knee. Deep sixed the session. Feels better today so I'll try again tonight...4
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Upper body hypertrophy day in the weight room.
Due to so many weights being used at the same time (busy morning), my incline bench working sets were done with a 45# on one side, a series of 10#'s on the other. Mathematically the two sides balanced, but it still felt psychologically different, especially with a mirror across the way looking rather ridiculous.
Looking around while resting between sets, I saw one young lady with a wooden dowel in your hands before her, swinging her hands up and back while rotating her shoulders until the dowel was resting on the backs of her thighs, before reversing the swing back to the front. My shoulders were in pain just watching this, lol. My range of motion is sharply limited to vertical, not an inch further behind my head.2 -
Another PT session today, continuing work on mobilizing the shoulder. I can feel the progress.
This afternoon, I put on my full winter riding kit: jacket, long pants, shoe covers, balaclava and gloves. I needed all of it during the hour ride. Temps were around 50, but wind and several cold rain showers made it feel like early march. I enjoyed the ride. Didn't push hard, averaging 15.6mph for the ride.
Tomorrow will be my first day as a substitute English teacher at the local high school. Looking forward to it. Will head to the pool right after that.3 -
30 min of mostly hard swimming today. I rested for about 15 sec. between 50 m. sets. Lost count of my laps along the way. Oh well.2
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Didn't report Tuesday or yesterday, so catching up:
No workout Tuesday. Got notice that my state is reviewing part of my income tax filing, spent many unexpected hours pulling together a bunch of requested documentation of stuff, didn't get in a workout . . . even though I could've used the stress relief, TBH.
Wednesday, did the machine row + stationary bike I'd planned for Tuesday.
5355m total row, in the recent standard 3 x 1500 (plus row out/in and CD) format. Averaged 2:26.2 pace at 20spm on the timed pieces. A bit over half the duration Z3, only about 4' Z4, remainder below.
Soon after, stationary bike 60' at 100W for 16.15 imaginary miles, 3' CD at 81W, same kind of HR range distribution as the row, oddly (just a longer session so more minutes, slightly less Z4 proportionately).
Today, Thursday, casual walk with a friend. It probably wouldn't count as a workout, but I rarely walk, so I figure it counts for something. Couple of miles, in a local nature center gawking at stuff, maybe 2.5 mph when moving. So much evil Garlic Mustard along the trails!
Then stationary bike in the evening, 60' at 100W average so similar 16.2 miles attributed, 3' CD at 91W, this time mostly (about 2/3) Z2, a quarter Z3, remainder below. Heart rate response differences from day to day are weird. 🤷♀️
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30 min indoor rowing this morning and it's leg day when I go to the gym at lunch.
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Just got the Oxefit which offers classes so today:
3 miles in the am
45 minute workout:
Warm up - worlds greatest stretch with rotation, step out lateral squats, single leg bridges, 1 minute plank hood, then jumped into a circuit of 3x12, leg lifts(wt 12,15,18), 3x12, donkey kicks (weight 12, 18, 18) 3x20 sit ups on bench, once complete did box squats without resting fully on the seat coupled with 20 second hood at the bottom of the squat with pulses 3 sets, 10-12 reps, 50-60 lbs.
Did my cool down stretches for about 5 minutes and we recently just invested in a sauna so I’m sweating it out here for 20 minutes. Feeling good! Gained a bit of happy weight so trying to knock it off before July. I’ve got 7 lbs to lose.4
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