What Was Your Work Out Today?

Today was horse riding day. Bought my other half with me to jog in front as the horse goes better that way (don't ask me why, guess he just likes runners?!). We had a couple of silly races at different paces, overall really good fun.

My hips were quite sore so I went for a walk this afternoon and then did some yin yoga focusing on opening my hips up (my hips are crazy unflexible sadly, when I change my gym routine in a few weeks I should really add in some extra hip exercises).

My work schedule is going to interfere with my fitness schedule for the next couple months. We've lost three people in the last couple months, and one more is going through chemo and is hit or miss whether he feels up to actually working any given day, so we're crazy short on bodies. Good news is we have four new hires going through / just starting training, so by October we'll be back up to full staff. But first we have to get there, both in terms of training the new peeps as well as staffing the day-to-day work.

That's where my work schedule comes in. I pulled shift for over a decade before getting promoted to day staff as the lead trainer. So for the next two months, I'm back to pulling shift. This has the double benefit of relieving manpower shortage, as well as allowing me to accelerate training the new peeps with OTJ (on-the-job) training. That's how it helps.

How it hurts is my gym time. Day shifts (like today/tomorrow) I have to report to work by 6am, no gym time before work, and I hate working out after a full work day. I'll be able to lift before swing shifts and the first mid, but following graveyard shifts is not an ideal time to exercise, combating fatigue and whatnot.

I've determined I can hit the gym 5 times every 10 days (compared to my preferred 5 days per week), which isn't bad, but still mildly annoying. I'm a creature of habit, and have really enjoyed the last three years of regular schedule afforded by my day staff position (not to mention sleeping every night, which my wife prefers also, as she never sleeps well when I'm working a graveyard shift).

@nossmf it is what it is, I know what you mean about being a creature of habit, I hate any unexpected changes especially when they interfere with the things that keep me sane! But at least you know this is short term and you should be back to normal in a couple of months!

The regular deal, this time rowing bow in the double with one of the guys, the usual just under 7k. Steady state, individual technique work. Three of us out, our double and a guy in a single.

When I drove to the club, I was thinking I'd made the wrong weather call - rain isn't all that pleasant when it's cooler, as it was today (mid-60s F); it had been supposed to stop. Miraculously, right before we launched, it did stop, and didn't start again until a light rain started about the time we pulled into the dock to carry the boat up and put it away.

Crazy traffic in town today so I couldn't make it to the gym. So I just did a 45 minute incline treadmill walk. It all counts.

A nice 20 min bake ride 🚲🌴

And. 30 min workout.✅
https://youtu.be/XDq3iJPiuAw

A few core exercises as part of shoulder rehab (don't think only your shoulder get weak when not using your arm for several months). And a 5km run with walking intervals. Walking intervals are getting shorter and running longer. Yay.

Disrupted program this week, so did the 'bare bones' of Tuesday and Thursday:

• Muscular activation and prehab
• Front Squat- 5 sets of 6
• Deadlift - 5 sets of 3
• Bench Press - 5 sets- 10, 10, 8, 7, 7
• Strict chin ups- 5 sets- 4, 4, 4, 3, 3
• Bird Dogs- 3 sets, 11 seconds each side
  
  The lower body stuff is coming along nicely. Upper body has been effected more by the crash diet I have been doing the last couple of months. Hopefully things will improve.