What Was Your Work Out Today?
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It’s time to start lifting weights. Come on. Get started.
“I don’t want to.”
Literally lifting weights rn.
“Kill me.”
Done lifting weights.
“THAT WAS AWESOME CANNOT WAIT TO DO IT AGAIN 💪💪💪”3 -
Of course it was rowing again, engine room (2 seat) of the quad, so I blessedly got to do technical work instead of focusing on steering (as one does in bow, my frequent spot). Bow rower wanted continuous row bridge to bridge, moderate steady state more or less. Stroke rower set a steady 20spm (not high).
In that context, on all but a few bow-called steering strokes, I focused on getting as good suspension as I could all the way from catch to finish (unweighting glutes on the seat so they can work best, among other benefits). That's more work, but at a 20 it was only running around Z3 for me. I was also working on breathing, mostly a hold on the drive but a strong exhale at the finish.
Suspension = weight hangs between foot-stretcher and handles, just keeping enough glutes on the seat lightly so one doesn't lose control of it. This can be practiced on the rowing machine as well as in a boat. In the boat, it depends on good enough bladework to get a solid connection with the water at the catch. In both boat and machine, sequencing the legs-body-arms properly is important.
It was pretty fun. I like engine room.
No row tomorrow, there's a head race on our river. I'm volunteering, not competing.3 -
Went on a 2.6 mile walk up to a local park went around once then back home. I have a few free weights and a kettle bell. I think I’ll just stick to the walking for now because it’s been so long since I’ve exercised just the walking tires me out.6
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3.79 mile "jog" today. Ate leftover pizza afterwards 😭
....but it was tasty
Former marathoner working my way back to half marathon shape. Or maybe even 10K6 -
Couldn't give blood last night in the end because I'm on antibiotics. But on the plus side that meant I could go hard at the gym this morning. Full body workout, focus mainly on legs (core was aching after pilates yesterday!) - bosu ball squats, leg press, seated leg curls - and various other weighted exercises.2
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Had some physical days at my job. Shoehorned my push/pull workouts into one and went light. 7ish RIR on everything
2x10 standing OHP
2x10 Pendlay rows
2x 10 machine/cable chest presses done as far down as I felt comfortable (so past chest a bit at bottom)
2x10 lat pull-down
2x10 superset with leg extensions and leg curls3 -
Strength trainging day
40 minutes recumbent bike3 -
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Joined two friends for an early am bike ride. We launched a bit before 8am and it was very chilly at the start. The route ran through a mostly wooded section along a river. The early am river mist and fog was uncomfortable until the sun burned it off. We covered 24 miles in 1hour 22 minutes, or just about a 17mph pace.
This week should be great for running and cycling, given the forecast for sunny days and temps in the high 70's.
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Spin class this morning, first time since August I think, had to push through but am glad I did!
Also managed a 40 minute walk. No horse ride as my horse is still lame
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Today is my active recovery day so I walked 2.16 miles on the treadmill.4
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I've been pretty active, but I seem to have failed to log anything here.
I did a diving trip to the Orkney Islands, just North of mainland Scotland. I cadged a lift off a friend. His engine warning light came on near Stoke on the Friday. We called local garages, and one could see us. It turned out to be a hole in the turbo pipe. The garage didn't have a spare but, but he whacked a bit of exhaust pipe in as a temporary fix. The mechanic said it would last a lifetime.
It broke 200 miles later, in Cumbria. Fortunately, it was 3.45 p.m. so garages were still open. We found one that did van hire, do we hired a van and left the old van with them for a repair.
So we got to the giving safe and sound. The giving was lovely. The longest I did was about 75 minutes at 42 metres (a lot of which was devi, I switched onto a bottle of 50% oxygen to make it a bit faster.)
We aimed to dive North of the Flow. We got some dives in, but the weather came in and so we needed the shelter of the Flow for the last few days. The visibility outside the Flow was stunning, but only about 1m inside it. That made the German First World War wrecks a bit sporting.
We couldn't reach the garage in Penrith on the last Saturday in time. So we booked an Air B&B on the West Coast of Scotland and shore dived Loch Long on the Sunday. It was fun; bizarrely there were loads of squat lobster who had chosen to live in jam-jars. We came home on the Monday.6 -
Yesterday I dropped off a friend by the river. She paddled a dozen miles and camped. This morning I put in about two miles above her camp and met her and paddled the rest of the 18 miles on out to our take-out. Along the way, I collected a garbage bag full of refuse. We stopped for lunch to find an abandoned fire "ring" with some half-burned plastic bowls and other half-burned chit. There were three cans of "Campbell's Chunky Beefy Mac" that hadn't even been opened, plus a nearly full jar of onion dip, and empty can of salsa, and some other random trash. Like a disposable razor. Then I found a garbage bag that had been filled but just stashed under a log. Really? Yep. So we hauled that out. We also found a small pet carrier that had a pair of shoes in it. Got that too....
At the take-out, we came across two people who needed to get back to their vehicle. They had done a two-day overnight trip and were planning to use Uber to get their car back. They couldn't get a ride, so we saved them a hundred bucks and gave one a ride back to a place that people can leave cars secure for five bucks a day. Bonus. River people are good people.
I might paddle again Wednesday to help the same friend celebrate a birthday. Tomorrow - dive shift at the aquarium.5 -
Bit sore from spin class yesterday so did some elliptical to loosen up, then went for my usual full body routine. Did some squats and hip mobility but didn't go too hard on lower body. Did some bridges with weights and lots of upper arms - tricep curls, rows, overhead dumbbell press. Finished with 45 minutes of yin yoga. Felt really good to get everything stretched out. Am feeling very motivated the past few days after being under the weather but not going to push it, tomorrow is a planned rest day and will stay a rest day! I am starting to see results from a good 6 months of consistency so I think that's where the extra motivation has come from.4
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Thursday
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated Smith OHP <superset> BB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
Friday
Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 4x10
Today
Cardio: Elliptical hills, one hour, 800 calories4 -
Same row in bow of the double, same river, beautiful day. It'll do.
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Push day
3x10 incline press
2x15 machine flys
2x10 weighted dips
3x15 seated skullcrushers
1x failure body weight dips done immediately after skullcrushers3 -
Yesterday: a quick run on the TM, 20 mins. I'm getting over a sinus infection I've had for 6 wks and getting back into things slowly.3
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Well.... failed SCUBA dive at the aquarium. My suit flooded again. I think the zipper is broken. We had one important task to do, and we did that, then I got out after less than ten minutes. Bummer.
I did get to observe some other operations that were going on top-side that I had never experienced, so there's that.
On the way home, I took the long way up a different highway that adds maybe 30 miles to the trip. I went that way so I could go climb steep hills through blackberry brambles to look for chanterelles. I hiked for about 90 minutes, very slowly, climbing over wet logs and through all kinds of brush. I found two false chanterelles and two actual chanterelles. I only took the edible ones. No lobster mushrooms. No boletes. Nothing else. Just some quality time working up a sweat in a smelly old Capeline top and a very leaky raincoat. It's leaky because I use it only for this kind of job - thorns have poked so many holes in it. Yeah, it's a hobby I guess.
Might be paddling tomorrow to celebrate a birthday, then on Saturday will row some passengers down about 15 miles on a local river in a raft.6 -
Scheduled gym day today but really wasn't feeling it this morning. Very rarely cry off from planned sessions but I did today
I did some yoga instead and have also been for an hour's walk this afternoon.
I do tend to beat myself up when I miss a gym session, and I don't know why, definitely something I need to work on!3 -
Sunny and near record warmth this afternoon. 84 degrees at the start of our ride. Three of us went 21 miles at a 17mph pace. The foliage is starting to really change. Hoping for a few more rides before the leaves are down.3
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More rowing in bow of the double, maybe 1k farther than usual. Lovely day, flat water, and colors starting to change here, too.3
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Mushroom hunting. Just a few miles of stomping around. No really steep hills. No bashing my way through blackberry brambles. No rain. No mud. Even the brush was dry! Just a nice few hours in the forest looking for fungus. Found some, too. One big lobster and a half dozen nice chanterelles. My friend found some too.5
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I’m currently doing a Beachbody program called Liift More— it’s a combination of weight training and hiit exercises. I do that 5x a week and run anywhere between 3-7mi a day depending on the weather and how much time I have. Yesterday was back/triceps/hiit and today is glutes/hamstrings and then walking a 5.5mi loop with my kids this evening.4
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Upper Hypertrophy
Incline Bench Press 4x12
Machine Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec3 -
Today was leg day! I use the Alive by Whitney program and it’s amazing
Front barbel squats
B stance hip thrusts
Bulgarian split squats
RDLs superset with sumo squat
Finished with squat to back lunges4 -
Strength day yesterday. 45 minutes of full body work with trainer in am, then yoga practice at night.3
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My workout today was 45 minutes on treadmill
Another 45 minutes working on my chest and back4 -
Yesterday and today I was pushed for time due to work, so yesterday all I could manage was a pilates bar workout and today I did a core/glute pilates workout. Been getting my steps in as much as possible too.
Was meant to work tomorrow but it's been cancelled so will take the opportunity to get to the gym.3 -
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
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