What Was Your Work Out Today?

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  • Alcastive
    Alcastive Posts: 22 Member
    edited August 2023
    I tend to have 3 to 4hrs of activities a day, 5 days a week I start with a 90 mins weightlifting session (40 actual without rest) followed by 24 mins HIIT cardio (12 mins elliptical, 12 mins indoor cycling) after that I do 18 mins steam and 15 mins sauna followed by a cold shower for 10 mins, at the end I swim in cold water for 35 mins, this starts from morning till noon, at night and after I eat my last meal and start fasting I do a 45 mins normal walk or treadmill zone 2. today was legs / abs
  • mrmota70
    mrmota70 Posts: 534 Member
    Took it easy today…

    Treadmill walk…

    b7w9r072fuc3.jpeg

    4.5 mph avg.. happy enough with the 5 miles..
  • Djproulx
    Djproulx Posts: 3,084 Member
    Took a bit of recovery after Sunday's race. Rest day on Monday, yesterday was just a strength workout with my trainer and a walk with my wife.

    I broke a spoke on my front wheel during the race. My bike guy will get the wheel repaired and back to me on Friday so I can ride this weekend.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Went over to the gym to do an incline treadmill walk as the treadmill at home is broken. Started to get some hip pain after about half an hour so stopped after that. It was just a muscular thing- I get that when I run or do an incline walk for the first time after a break.

    Since I had extra time I did some ab work. Hanging leg raises, cable crunches and dragon flags.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited August 2023
    Definitely still feeling my back flareup, best guess is the next month or so is going to be like this (rolls eyes) so I may adjust my plans and workouts with more focus on pilates for a couple of weeks and less focus on spin class and weights. That method helped in my last flareup so let's see if it helps now (I have SI joint dysfunction and facet joint syndrome).

    Did yin yoga first thing to stretch things out, short walk at lunchtime, and then a short gym session after work using just the machines, plus 15 minutes pilates at the end.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Guess what, more rowing this morning: One of the guys volunteered to bow, bless him, so I got to be in 2 seat (engine room) in the quad and focus on my rowing technically as well as going at somewhat increased power. So fun! Tonight, supervised open rowing, but didn't row; just some boat carrying and walking around the place.
  • mrmota70
    mrmota70 Posts: 534 Member
    edited August 2023
    Native American hump day 10k

    u3lr65sniur6.jpeg

    Got it done before UV went into the red zone. 85 with 70% humidity sure as hell doesn’t feel like 85.

    Slow and steady jog.. 10:35 Avg.
  • nossmf
    nossmf Posts: 13,975 Member
    williamsonmj1 wrote: »
    ... high rep squats are gross. :).

    One person's opinion, lol. Used to do all my squats for sets of 3-5, driving that 1RM ever higher. These days I go the opposite route, never doing less than 10 reps, normally going for 15-20 for 4-5 sets. I'll load up heavy on other lifts, like deadlifts (where I never go above 5 reps for fear of form breaking down).
  • nossmf
    nossmf Posts: 13,975 Member
    Yesterday I came off my final graveyard shift this rotation, decided to hit the gym to help wake up for the day. Opted for cardio rather than trying my luck lifting weights, and based upon some sage advice received in this thread, as my second cardio day of the week I decided to take it just a little easier than my hard cardio day. Still did an hour of hill work on the elliptical, but rather than crank up the intensity with every hill to a peak before gradually backing down again, I kept the intensity at a moderate level the entire time. So instead of recording 5.8 miles for 800 calories, I "only" got 4.8 miles and 650 calories. My breathing never got so labored I had to stop breathing through my nose, and my heart rate stayed between 100-120 the entire time.

    Today I hit the iron for the first time in a couple weeks, and my body told me all about it. Not through soreness, but through feeling weak, not lifting quite as heavy, needing a tad more time rest between sets. Knew I should've taken one more day post-graveyards to recover before trying to lift, but wanted to have Saturday off completely from the gym so did upper body power today, will hit lower body power tomorrow. Next rotation I will remember this and take that extra time first.
  • _John_
    _John_ Posts: 8,646 Member
    Agreed on 5 rep limit on deads. I have the same mental limit. I also leave more RIR on dead’s than any other heavy compound.

    I had 20 minutes for a lunch workout. Warmups for each are implied. Did one working set on each:

    Chin-ups to failure
    Bent over rows to failure
    5x Sumo Dead’s

  • ilfaith
    ilfaith Posts: 16,769 Member
    Played about two hours of tennis (doubles) this morning. Will do something with weights this evening. Probably a FitOn video or two…abs and upper body.
  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member
    I've been keeping up a regular short early morning elliptical session each day to get started and sometimes get on again for a bit watching tv in the evenings. After a longer 3 sport workout on Monday, there was just a short 15 minute treadmill run on Tuesday. Wednesday I was in the pool again for 1650m. A longer run is planned for later today. I've been getting out for a short bike ride most days too, sometimes to the pool and gym, or just to get out.

    I found a place to set a bar for inverted rows at home and usually get several sets in on days that I'm not swimming. When I started the rows, I was feeling a lot of strain in my forarms. Maybe the brachioradialis from what I've been reading. I was feeling the same strain return while swimming front crawl at first so I try to alternate those. I still have this fantasy of being able to do pullups again one day, but it's a work in progress.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    nossmf wrote: »
    Yesterday I came off my final graveyard shift this rotation, decided to hit the gym to help wake up for the day. Opted for cardio rather than trying my luck lifting weights, and based upon some sage advice received in this thread, as my second cardio day of the week I decided to take it just a little easier than my hard cardio day. Still did an hour of hill work on the elliptical, but rather than crank up the intensity with every hill to a peak before gradually backing down again, I kept the intensity at a moderate level the entire time. So instead of recording 5.8 miles for 800 calories, I "only" got 4.8 miles and 650 calories. My breathing never got so labored I had to stop breathing through my nose, and my heart rate stayed between 100-120 the entire time.

    Today I hit the iron for the first time in a couple weeks, and my body told me all about it. Not through soreness, but through feeling weak, not lifting quite as heavy, needing a tad more time rest between sets. Knew I should've taken one more day post-graveyards to recover before trying to lift, but wanted to have Saturday off completely from the gym so did upper body power today, will hit lower body power tomorrow. Next rotation I will remember this and take that extra time first.

    I hope you'll comment on whether that works out for you, once you've had it on repeat for a few weeks. Hoping the results are positive, of course, but interested to hear if they're not.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    nossmf wrote: »
    williamsonmj1 wrote: »
    ... high rep squats are gross. :).

    One person's opinion, lol. Used to do all my squats for sets of 3-5, driving that 1RM ever higher. These days I go the opposite route, never doing less than 10 reps, normally going for 15-20 for 4-5 sets. I'll load up heavy on other lifts, like deadlifts (where I never go above 5 reps for fear of form breaking down).

    Okay, well, I admit that they do seem to be really effective for me- that's why I am going back to them. But they can really wipe you out in a way that lower reps don't. A bit like doing HIIT.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    edited August 2023
    National holiday today so I did a workout at home. Today is meant to be deadlifts, OHP, chin-ups, back assistance and a ton of abs. But couldn't do some of those things because I was at home. And also still babying my back. So it was:
    • Warmup
    • Deadlifts- 5 sets of 3
    • Overhead Press- 3 sets of 5
    • Low position dumbbell row- 3 sets of 10
    • Snatch grip barbell shrugs- 3 sets of 8
    • Dumbbell bicep curls- 3 sets of 10
    • Curl-ups- 4 sets, 12 seconds each side

    Back held up great again. I started using 5/3/1 for OHP this week and will start using it for deadlifts next week. With the way the program works it takes quite a long time before the reps are hard, so should be a good way to get back into it. When I was at my strongest before I used more aggressive programming for my squat and 5/3/1 for my deadlift, and it worked really well, so I thought I would do that again and also apply it to OHP. I haven't had a proper go at getting stronger for such a long time because of work and injuries, really excited to see how this goes.
  • Djproulx
    Djproulx Posts: 3,084 Member
    I felt the need to get back into an off-season training approach a bit earlier than normal this year, since I'm not satisfied with my current conditioning and bodyweight. While my cycling fitness is very good, the numbers don't lie when it comes to swimming running and the bathroom scale. ;)

    So yesterday, I started with a beginner's mindset related to running. Did a 45 minute SLOW jog, going 4min on, 1 min off. The purpose was to keep my heart rate at Z2 or below. I'm going to do more frequent runs (3x/week) at a very gentle pace for now while continuing my cycling and open water swimming. I'm backing off my jumping rope for now, since my back and posterior chain muscles are frequently sore. I'll resume jumping after I build more run fitness and drop some more weight.

    I also decided to take advantage of my health plan's free dietician service. I met with an RD last week and we crafted a plan to fuel my long workouts while also supporting a slow weight loss and keeping an eye on my A1C number. No great changes, just some tweaks to my overall volume and changes in timing of carb intake. She was a bit surprised when I showed up with copies of my fitness charts, sample food diaries, Lipid panel data, etc. We spent an hour together and at the end, she said "This has been a lot of fun", so I"m guessing that I was not her typical client consult, lol.

    Rainout today, so maybe just a pool swim. I'm looking forward to riding a new route tomorrow through NW Connecticut and western Mass with my tri club pals. It's a route that follows a river through farmlands that parallel the Berkshire foothills. The scenery should distract us from the pain of climbing. :)



  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Djproulx wrote: »
    So yesterday, I started with a beginner's mindset related to running. Did a 45 minute SLOW jog, going 4min on, 1 min off. The purpose was to keep my heart rate at Z2 or below. I'm going to do more frequent runs (3x/week) at a very gentle pace for now while continuing my cycling and open water swimming. I'm backing off my jumping rope for now, since my back and posterior chain muscles are frequently sore. I'll resume jumping after I build more run fitness and drop some more weight.

    Beginners' mindset is a great mindset! From my reading, and from my experience, doing a lot of running at a pretty low pace has great results.

  • Djproulx
    Djproulx Posts: 3,084 Member
    williamsonmj1 wrote: »
    Djproulx wrote: »
    So yesterday, I started with a beginner's mindset related to running. Did a 45 minute SLOW jog, going 4min on, 1 min off. The purpose was to keep my heart rate at Z2 or below. I'm going to do more frequent runs (3x/week) at a very gentle pace for now while continuing my cycling and open water swimming. I'm backing off my jumping rope for now, since my back and posterior chain muscles are frequently sore. I'll resume jumping after I build more run fitness and drop some more weight.

    Beginners' mindset is a great mindset! From my reading, and from my experience, doing a lot of running at a pretty low pace has great results.

    I'm an experienced older runner who has worked with several running coaches over the years. The trouble is that I was injured last year and didn't take enough time to rebuild my run fitness to match my bike and swim fitness for triathlon races.

    After several poor run showings and no more races scheduled for this year, I'll go back to basics. I make very solid run progress doing 3-4 runs/week at a Z2 heartrate, while also cycling and swimming. The key for me is NOT to skip regular runs in favor of the other sports. My approach this season was to try to push hard in races, and I just didn't have the run fitness. It didn't work well.

    Now I'll do the 2/3 short easy runs and one longer run each week. After I build up base aerobic and muscular fitness over the fall/winter, I'll think about some occasional speed work next spring.

  • nossmf
    nossmf Posts: 13,975 Member
    Lower Power in the weight room

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 3x8
    Seated Leg Curl 3x8
    Seated Calf Extension 4x12
    Cable Crunch 4x10
  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member
    I did get yesterday's planned run in. 45 minutes slow but probably not Z2. :smile: HR jumped to about 140 to start and then traced a slow steady climb to 170. Maybe I should try the run / walk intervals like @Djproulx describes.

    Swimming this afternoon, 1700scm, all front crawl. Pushed a bit for the last 100 and the watch says I came in at 1:44. Still not where it used to be but, in baggy trunks and dragging a big beard, it's starting to get better. For variety I walked to the pool and back, 3.2~3.3km each way depending on the route. I did the usual short elliptical early this morning and may yet get the bike out for a short ride this evening.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited August 2023
    Thursday morning I did a short pilates workout focusing on core and glutes to try and help my back. Unfortunately had to spend about 4 hours total driving for work throughout the day which wasn't fun, so I made sure I got to the gym after work. Wasn't feeling legs so focused on arms and core.

    Friday morning I did another pilates routine before work. Have loads on over the next few days and then am away for a wedding so have decided to make the next week a bit of a deload week, with no pressure to do anything other than walking, yoga and a bit of pilates as and when I feel like it. Also going to take the opportunity to mix up my gym routine and increase weights when I go back as well.
  • Djproulx
    Djproulx Posts: 3,084 Member
    edited August 2023
    Ernest_Nigma wrote: »
    I did get yesterday's planned run in. 45 minutes slow but probably not Z2. :smile: HR jumped to about 140 to start and then traced a slow steady climb to 170. Maybe I should try the run / walk intervals like @Djproulx describes.

    Swimming this afternoon, 1700scm, all front crawl. Pushed a bit for the last 100 and the watch says I came in at 1:44. Still not where it used to be but, in baggy trunks and dragging a big beard, it's starting to get better. For variety I walked to the pool and back, 3.2~3.3km each way depending on the route. I did the usual short elliptical early this morning and may yet get the bike out for a short ride this evening.

    @Ernest_Nigma. Nice productive day! As a slow swimmer(2:00/100@1.2M distance) I’d love to see a 1:44 pace! I rely on downstream swims or outgoing currents to help my swim times, lol.

    Re: Z2 run pace, many athletes I know use the 4:1 run/walk approach to keep HR low when recovering from injury or on easy long runs on Sundays following a hard bike/run session on Saturdays. The beauty of this is that you can run at a comfortable pace without much cardiac drift since the 1min walk brings it right back down. For my last run, my HR averaged in the low 120s, only reaching the 130s two or three times. I was slow as heck, around 11:30-12:00 pace but no matter. The goal was to keep it easy and allow sore muscles to recover. The other approach that is useful is to occasionally do a “minimum form pace” run. In that run, you try to run as SLOW as possible while maintaining perfect run form: proud chest, arm swing at 45 degrees, mid foot strike, etc. you feel a bit silly the first time doing this workout, but it’s not as easy as it sounds.

    Heading out for a longish ride today with four other tri friends. Warm weather and a motivated group, so there will be some sweat and heavy breathing. ;)
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Djproulx wrote: »
    I'm an experienced older runner who has worked with several running coaches over the years. The trouble is that I was injured last year and didn't take enough time to rebuild my run fitness to match my bike and swim fitness for triathlon races.

    After several poor run showings and no more races scheduled for this year, I'll go back to basics. I make very solid run progress doing 3-4 runs/week at a Z2 heartrate, while also cycling and swimming. The key for me is NOT to skip regular runs in favor of the other sports. My approach this season was to try to push hard in races, and I just didn't have the run fitness. It didn't work well.

    Now I'll do the 2/3 short easy runs and one longer run each week. After I build up base aerobic and muscular fitness over the fall/winter, I'll think about some occasional speed work next spring.

    Sounds like you have figured it out- awesome! Will follow your results if you are posting here.

  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Today was full body plus bodybuilding-style assistance for the upper body:
    • Muscular activation and prehab
    • Front squats- 5 sets of 10 (aaaargh)
    • Bench press- 5 sets of 4
    • Chinups- 8 sets of 3-4 reps
    • EZ-bar preacher curls- 5 sets of 10
    • Cable tricep pushdowns- 5 sets of 13-15
    • Wide grip incline DB press- 4 sets of 10
    • Bonus facepulls and chest-supported rows
    • Side planks- 4 holds each side

    This was a long workout. Also the first time I have done 5x10 squats of any type for more than 10 years. Still have the weight light to take it easy on my back and to build tolerance for higher volume.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Djproulx wrote: »
    (snip)
    So yesterday, I started with a beginner's mindset related to running. Did a 45 minute SLOW jog, going 4min on, 1 min off. The purpose was to keep my heart rate at Z2 or below. I'm going to do more frequent runs (3x/week) at a very gentle pace for now while continuing my cycling and open water swimming.(snip)

    While granting that I under-do highest intensity work personally, I think the value of long-duration LISS is underappreciated in the popular fitness blogosphere. (Rowers often call it LSD: Long, slow distance.)

    It's unglamorous, not exhilarating. But any serious training plan IME includes lots of it (in percent of training time terms). Seems essential for well-rounded CV fitness. ;)
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    edited August 2023
    Rowed twice yesterday (Friday), sort of:

    In AM, regular row in 3 seat of the quad, mostly moderate steady state but with some pause drills, most of us trying to get in an enjoyable recreational row, but also invest in bringing along the skills of the novice rower in 2 seat. (It's that time of year! Experienced folks helped us along when we were new, now it's our turn. :) )

    PM, I took out a woman in my double who's never been in a rowing shell before. (She's used a Concept 2 RowErg at her Crossfit gym.) We started with a little RowErg review of the stroke cycle (because some Crossfit trainers do better than others at coaching this for on-water compatibility). Then we carried the double down and rowed it. On the water, she rowed for a bit while I stabilized the boat, then I'd row us back on course solo, then she'd row again for a while.

    This morning (Saturday), a coached row of around 9.5k, 5' pieces with a paddle in, the piece, then a paddle down and rest in between. Our club launched 2 women's doubles plus a guy (new this season) in a skinny racing single. The collegiate club launched one mixed eight. The collegiate club's coach had them row by 6 and capped their rating (strokes per minute) so they didn't get too far ahead of us :D The single took a bad stroke on the next to last piece and flipped - other than a scratch, he was OK, just wet.

    It would've been unseemly of me to comment on it there, but it pleased me that my double (ages 67 and 78, but 20+ years experience each) caught and passed the other double (women 40- and 30-something, half our age but less experienced) on every 5' piece. B)

    No electricity at my house since Thursday night (storms), so I'm running on limited sleep (sleep apnea, no CPAP, neighbor's gas generator running below my bedroom) and over-caloric but undernutritious restaurant meals since. They've changed the restore estimate multiple times (longer), now saying 9:30pm tonight.

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