What Was Your Work Out Today?
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Still rowingRowingRowing, bow of the double, pretty easy pace since we were trying to keep an eye on the single that was out with us.
Water and air are getting cooler, plus there was a light but sharp breeze first thing. The rower platitude for racing singles is "it's not IF you flip, it's WHEN you flip". Cold is dangerous, and in the double we can help single rowers if they do so. (Racing singles are about 12" (30.5cm) wide at the waterline, 26 feet (8m) long . . . tippy.
It was a beautiful morning, though cool, and the row felt especially relaxed (good) and smooth for some reason today. In rowing, it's important to relax all the parts that aren't contributing to the work, so this was good.4 -
Took a spin class this morning, the first one I've done in over a year. It kicked my butt. I needed that.4
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Did a short walk up a steep hill and back to the car, just about 6km in total. My garmin watch decided to award me 641kcal for this! Yeah, my HR was high, as it usually is when I walk uphill, but.. but.. Anyway, had a lot of fun.6
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Full body workout in the gym this morning, my usual split of 4 lower body/4 core/4 arm exercises. All the machines had been moved around in the gym so I was very confused for a while!2
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Monday
Climbing. A training session. I was terrible, but the session was fun
Wednesday
A new yoga place has opened near me, so I did an hour.
Thursday
Climbing. It was fun; I was in form. I got a load of new projects. I also got a 6b+ graded one, which is quite rare for me at this gym. It was an utterly terrifying slab.
Saturday
Climbing. Another very good session, with a mixture of successes on scary slab an thought overhangs. Some of them were grade v4, but I think they were easier than that.
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Sunday is meant to be horse riding day but pony is still a bit lame so we did 40 minutes of long lining instead. Then I went to the gym, warmed up with elliptical and then did a combo of machines and weights. Tried to focus more on core and arms today as will be cycling partway to work the next two days so thought I'd give lower body a rest.2
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I rowed about 13 miles. It was a "Fall Color Float" with a local club. Since it was a day trip, I wasn't carrying a kitchen, camping gear, or food. I had room for a couple passengers. They had fun. It was a gobsmackingly gorgeous day.
Yeah, it's a lot of boat for a day trip, but it's what I have. It does let me take people that otherwise couldn't get down a whitewater river, so maybe that's worth it.
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Cycled partway to and from work today approx 10k total.3
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More rowing, bow of the quad for me, sharp breeze and temps in the 40F (maybe 5-6C). Kept the pace moderate, newer rower in the boat still learning some basic technique. We did some technical drills for things that were needing it.
I was in a quad rowing shell on Saturday, but as a coxswain for the club's Fall color row. The only workout was lungs/vocal cords, because we don't have a cox box (amplification system for coxswain's calls). Gotta yell, sitting at one end of a 44-foot (13.4m) boat, so all 4 rowers can hear. (No, we don't say "stroke, stroke, stroke' . Like not ever.)3 -
Cardio: Elliptical, one hour, hills - 812 calories
Lifting:
Bench Press 5x5 (Last set 10 reps)
Cable Row 5x5
Left elbow's sore, and my schedule is still wonky, but should return to normal in just a couple weeks. So I'm laying off lifting for a couple weeks, only getting a bare minimum amount to maintain where I'm at.
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My exercises are pretty standard and redundant. My hips/knees are shot from osteo-A so I only do upper body stuff. I got to gym 3 days a week at my current level. Hope to go to 4/5 days a week as I get stronger.
15-20 minutes on upper body recumbent hand cycle: Level 5.5 on a scale of 1-10.
5 sets curls(barbells and/or free weights)
5 sets triceps push down
4-5 sets bench press(machine)
4-5 sets shoulder press(machine)
4-5 sets butterflies (machine)
5-6 sets of 20 second bursts on 'infinity' rope
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Dragged myself to the gym last night and got in 20 minutes on the elliptical plus a little walking.6
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I went climbing for 3 hours, and accidentally also got 11 miles walk in. It was fun, I was powerful and found a kneebar that let me conformably hang upside down for long enough to rest. (My knee was on the ceiling, I was hanging vertically below it.)6
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Cycled partway to and from work again yesterday, another 10k done. Rest day today.3
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Today is actually a rest day that I might take... I normally don't but...2
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Had an active day today. Started by pulling 4 old room air conditioners and some other stuff out of the cellar to donate and/or throw out. Then moved outside for the first round of leaf blowing followed by mowing the lawn. Sunny and mild today, so after the chores I got out for a quick ride. 16 miles in 58 minutes, or just over 16mph.
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I got a cold. I decided to recover by having a three hour climbing session on Monday. It was fun; I was reasonably powerful. I found a bathang from a kneebar in a cave. I didn't really need to rest at that point; but I was so comfortable I hanged upside down for a good while.
Today. I did an hour's yoga.4 -
Wrapping up the third week in a four week cycle of daily undulating periodization. Looking forward to deloading next week.
** Deadlift **
- 135.0 lbs x 4 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
** Barbell Squat **
- 135.0 lbs x 4 reps
- 225.0 lbs x 4 reps
- 225.0 lbs x 4 reps
- 225.0 lbs x 4 reps
- 225.0 lbs x 4 reps
- 225.0 lbs x 4 reps
** Push Press **
- 22 reps
- 22 reps
- 22 reps
** Barbell Row **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
** Farmers walk **
- 176.0 lbs - 40.0 m
- 176.0 lbs - 40.0 m4 -
cewaters77 wrote: »Today is actually a rest day that I might take... I normally don't but...
Same here.1 -
Big surprise, rowed again, bow of the quad. Carried a few boats at open rowing tonight (as volunteer supervisor) but didn't row myself.
We're running out of rowing weather here in the North. ☹️2
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