What Was Your Work Out Today?
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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 -
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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