What Was Your Work Out Today?

I have been ultra-active recently, but crap at logging.

I went climbing on Thursday. It was fun. I got a couple of v4s and a shed load of v3s.

I went caving over the weekend. We did the through trip from OFD1 to Cwm Dwr on Saturday. It was raining heavily, so the streamway was very active. It only started to rain overnight; any longer and the trip would not have been viable. It was fun; a very active 5.5 hour trip.

Sunday was a gentle bimble through the Maze in OFD 2. It is a stunning bit of cave; I'd not been there before. 4 hour trip.

The main risk over the weekend came at a motorway service station on the way home. People were letting the escalator move them up rather than walking, so I got bored. I wondered if I could avoid putting any weight on my legs and do dips the whole way up. It turned out the answer is no; because the left hand rail moved slower than the right hand.

Surprisingly non-sore after yesterday's multi-hour limestone-fest.

I did find that my low back was a little stiff at the start of this morning's row. I was in bow of the double, behind a guy who's much taller than I am, and a quite-skilled rower so he uses that wonderful length to create loooong strokes.

At first, we were clashing oars because I couldn't match his angles through the whole arc of the stroke. He kindly rowed at 3/4 slide for a while until I loosened up, and I moved my foot stretchers at the first bridge to create a little more room for myself, too. Things went fine after that. Mostly steady state rowing, but we did a few drills, especially some to emphasize things he's been working on.

Chest, shoulders triceps

2x12, 1xfailure on chest press
2x15, 1xfailure chest flys (uppercut variation)
Next 3 we’re done on about 15 seconds rest between first and last set:

1x12, 1x failure cable one armed cable reverse fly
1x12, 1x failure cable side raise
1x12, 1x failure front raise

3x failure seated cable skullcrusher (done with like 2 breaths between sets)

The last 4 exercises were entirely done that way because I was chasing dark to do a 3 mile brisk walk.

Helping load 11 folding tables, 110 folding chairs, and plates, coffee cups, glasses, napkins, tablecloths and cutlery for a group of 100 for two days into a 26' U-Haul in 90-degree heat.

It's actually a four-day trip. After day two, a truck will take dirty dishes, tableware, and linens back to exchange for clean ones. We'll load up the tables and chairs every day as well as two bags per person (no more than 40 pounds per bag please) each day. At least it will be cooler out starting tomorrow. Glad I got this task done early in the day as it's going to get over 100 before day's end, and inside that truck box will be.... a little on the warm side.

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. 🤷‍♀️

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 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.

_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.

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).

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.