What Was Your Work Out Today?

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  • AnnPT77
    AnnPT77 Posts: 33,735 Member
    Weird row this morning: I was in bow, in the double with one of the guys, and he wanted to work on some stuff at very low strokes per minute (spm) ratings. We did some drills for what he wanted to work on, too, mostly with me setting up (stabilizing) the boat for him. This is all OK with me, because we (everyone in the group) invest in each other in ways like this . . . but it made for an unusual row. Since he was in stroke, I had to pay a lot of attention to stay in sync with him while he varied things around the catch (that's the part where the oar blade drops into the water). When my attention to this flagged momentarily, sometimes things got floppy (laterally unsteady).

    This evening, I did another group ride, only roughly ten miles, averaging 13.6mph moving speed. This, too, is a little weird . . . the other women have beautiful, light, well-engineered bikes with lots of features, and I have an elderly hybrid with rust. It seems like I shouldn't be able to keep up, but it's a slow ride, so it works. 🤷‍♀️
  • _John_
    _John_ Posts: 8,645 Member
    "high intensity" day.

    Warm up sets to the one "all out" set are implied.

    1x failure bent over row
    1x failure palm facing pullups
    1x15 (close to failure) leg extensions IMMEDIATELY followed by high bar backsquats to failure.
    1x failure good ole set of standing DB cheater curls (ok, first 8 were good anyway).

    Then the leg sets hit me and I tried not to puke for 15-20 mins. The leg stuff lets me use less weight on backsquats to get the same or better stimulus on the muscle. Feels really weird to have all the other accessory muscles in a squat helping my quads. Also the "fail" point feels weird, as your back is good (other times I've nearly failed on a squat it's not really my legs that are pushed at failure).
  • Djproulx
    Djproulx Posts: 3,084 Member
    MsBaz2018 wrote: »
    In the evening I did a 20 mins arms and abs dumbbell workout with fitbymik on YouTube. Then 15 mins cardio still with fitbymik. Now, this one barely counts as a workout but I started this 10 mins beginners session by The Jump Rope guys. They say do it as often as you need to in order to get comfortable, and I think I'll be doing it for a while- I am still way too heavy to hop on one leg and I still lack coordination to jump properly at proper speed.

    Ive also started jumping rope recently, mostly for fun. I’ve been following the jump rope dudes and others, but I’m still an uncoordinated beginner, lol. I’m also wary of putting too much strain on one leg, so my build up will take awhile.The basic bounce is about all I can do at this point.
    I’m hoping time and practice will let me get to
    The point of doing the fun stuff like boxer
    skips, crossovers etc.
  • nossmf
    nossmf Posts: 10,864 Member
    I remember as a kid my school had a competition to see who could jump rope the longest, and though I didn't win I was well over 20 minutes straight. Fast forward to today and I'm gassed after ten seconds, lol.
  • Djproulx
    Djproulx Posts: 3,084 Member
    nossmf wrote: »
    I remember as a kid my school had a competition to see who could jump rope the longest, and though I didn't win I was well over 20 minutes straight. Fast forward to today and I'm gassed after ten seconds, lol.

    Twenty minutes seems like an eternity! You must have been a pro!

    I hear ya on the gassed after 10 seconds part these days.

    My two issues are 1) I don't yet have the cadence and footwork down to an automatic reflex. As a result, I'm still doing very basic drills to build muscle memory. 2) Jumping puts quite a load on my calves, so I need to approach with caution. Hope to get very fluid over the fall and winter.

  • laurachambers86
    laurachambers86 Posts: 152 Member
    Finally got back in the gym today! Actually felt better yesterday and had a swim booked but got held up at work so couldn't go.

    Full body workout this morning, main focus was varying squats and arm work but incorporated a few other bits too. Then this evening I went back for a 30 minute cycle. Nothing too crazy but got the heart rate up. Have also managed an hours walk at lunchtime.
  • drmwc
    drmwc Posts: 1,027 Member
    _John_ wrote: »
    "high intensity" day.

    Warm up sets to the one "all out" set are implied.

    1x failure bent over row
    1x failure palm facing pullups
    1x15 (close to failure) leg extensions IMMEDIATELY followed by high bar backsquats to failure.
    1x failure good ole set of standing DB cheater curls (ok, first 8 were good anyway).

    Then the leg sets hit me and I tried not to puke for 15-20 mins. The leg stuff lets me use less weight on backsquats to get the same or better stimulus on the muscle. Feels really weird to have all the other accessory muscles in a squat helping my quads. Also the "fail" point feels weird, as your back is good (other times I've nearly failed on a squat it's not really my legs that are pushed at failure).

    High bar back squats to failure sound like hell to me...

    I went climbing yesterday. I was 8n very good form, it was fun. I hadn't been to this gym for a while, and so some routes had been reset but some of my projects were still up. I did well at both; getting two v4s in the existing set which have been long term projects.
  • nossmf
    nossmf Posts: 10,864 Member
    About a decade ago, I was normally doing sets of 5-8 on squats, wondered to myself if I could do twice the reps at half the weight. Turned out I could do a lot more, and by the time I got to 20 I decided to challenge myself. I don't know where the idea came from, but I determined I would not set the weight down until I had knocked out 100 reps! Did it, too. Not all in a row...I took "rests" as needed where I just stood with the weight across my shoulders until I felt ready to do a few more squats. Probably took 20 minutes, felt a LOT longer, and had to skip the rest of leg day that day, as I recall. Never had the "I'm gonna be sick" feeling, but legs were quivering something fierce, believe you me!
  • AnnPT77
    AnnPT77 Posts: 33,735 Member
    Gosh, guess what? Rowed again, engine room of the quad (3 seat). I like engine room: I can work harder physically when I'm not working as hard mentally as I need to in bow, and I can work technique more because of that extra brain bandwidth, too. A luxury!

    No workout yesterday, unless you count carrying some boats while supervising an open rowing session (I don't).
  • Ernest_Nigma
    Ernest_Nigma Posts: 69 Member
    edited August 2023
    I've been slipping on reports here but have gotten back at it this week. The neck is still stiff but I was in swimming Tuesday and Thursday, rolling more to breath to limit the neck strain for now. Some short bike rides Tuesday and Wednesday. Today I rode the bike to the gym, and back after some machines and a 20 minute treadmill run. Elliptical every morning too with extra elliptical on some days. I've also been doing some inverted rows at home and did better at the assisted pullup machine before treadmill running today.
  • drmwc
    drmwc Posts: 1,027 Member
    I lifted last night; doing:
    Pull-ups. 3 sets of 10.

    Finger boarding; I was pretty strong at these (which is consistent with my recent climbing sessions having been good).

    High bar back squat. 75 kgs (around 1.25 body weight), 3 sets of 8. I had a pause at the bottom on them all.

    Barbell curls.

    Finger curls (60 kgs), which felt heavy.
  • nossmf
    nossmf Posts: 10,864 Member
    Finger curls using darn near the same weight as your squat??? Yep, I'd say they must feel heavy! lol
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Didn't plan a workout today as I was on call and fully expected to have to go in, but turned out to be very quiet! I just repeated yesterday's full body workout with a couple of extra bits as couldn't really be bothered to think up anything different!
  • AnnPT77
    AnnPT77 Posts: 33,735 Member
    Coached row, bow of the double, about 8k.

    Seems kind of obvious visually: There was a steady state row to the gathering point (5 boats today). Work started with some 2' pieces at pushed pace. Between pieces, paddle down plus about 30" rest/water break. Next, a couple of 2-part pause drills at easy pace, a final 2' for speed, then easy row back to the dock.

    b59w4q9xprku.png
  • Djproulx
    Djproulx Posts: 3,084 Member
    I haven't done much this week as race prep. My wife is recovering from back surgery, so that's been my focus. I did jump rope a few times, but that's been it.

    Today, I'm traveling to my last race of the season, a sprint distance event in southeast Mass held tomorrow morning. This race sets up well for me, since its a very short swim (500yds) even by Sprint standards, followed by a longer bike (21 miles vs the normal 12-13 mile sprint distance bike), then finishing with a 5k run.

    This race is a lot of fun, and I'll know quite a few of the athletes there. The two women I train with most had podium finishes at this race last year. (40-44 age group, 45-50 age group) Very possible that one or both could finish on the podium again this year. I'm going in with very low expectations. Swim will be fine, I'll push for a 19-20mph bike split, then try to run about half of the 5k, and walking as much as I need to.




  • Ernest_Nigma
    Ernest_Nigma Posts: 69 Member
    edited August 2023
    15 minute elliptical first thing this morning but that was it. I went to a weekly club breakfast "meeting" which is usually mostly socializing. It starts quite early! The rest of the morning was a volunteer thing and the afternoon was a barbeque with the volunteer group. Calling it a rest day, though I was ready for a nap by the time I got home.
  • drmwc
    drmwc Posts: 1,027 Member
    I went climbing yesterday. It was fun, I got most of the v3s at the gym I was at.he Arch in Bermondsey.) I'm not sure if any were v4s, but probably at least a couple were.

    2.5 hour session. I walked a lot to get to the gym ,(around 10 miles in total) and at the end, it felt like I may have pulled a muscle in my glute. I ignored it and it went away, fortunately.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Weekly horse ride this morning, nothing crazy to write home about, 4k in 45 mins but I swear it's like therapy for me!

    45 minute walk in the afternoon too.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Been out of commission for a week. I mentioned a while back that I made my back feel really uncomfortable doing barbell rows. That stayed with me for a week or so, thought it was going away and then I had a major incident just warming up. Got back to it yesterday, a fairly light session to ease back into it, especially with lower body:
    • 5 sets of 5 front squats- empty bar only
    • 3 sets of 8 bench press
    • Super-strict chin ups with slow negative
    • 5 sets of 8-10 preacher curls
    • 5 sets of 12 tricep extensions
    • 5 sets of 8 incline dumbbell bench press

    Back felt more or less fine afterwards. Tried to do an incline treadmill walk today but our treadmill needs servicing it seems- motor was cutting out.

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