What Was Your Work Out Today?

4km walk to and from the optician first thing, that's as exciting as my Wednesday got!

Gave my one month's notice on my gym membership as want to mix things up a bit in the new year before going back.

Alternating back to stationary bike, same 15k + 3 minute cool down, about 41 minutes and 105 average watts across the whole thing. Still moderate: 72% Z3, the remainder below; Average heart rate 127bpm (71% HRmax), peak 141bpm (78%).

Just joined a gym a few weeks ago and having fun figuring it all out. Here was the day today, focus on my core but enjoy running so added the treadmill in.

13 min treadmill around 5mph
Ab crunch 4x10
Machine bicep curl 5x8
Lat pulldown 4x9
Cable upright row 4x8
Machine bench press 4x6
Cable row 6x5
Cable rope tricep extensions. 3x12
Another 13 minute jog on the treadmill to get sweaty before going to work

Any feedback is appreciated, is this too much? Reading it now it seems like it might be.

Yesterday I just did 15 minutes pilates. Today I did a 45 minute arm and core workout at home (other half's weights are coming in handy already) and 10 minutes of yoga.

3 x 20 secondary copenhagens
3 x 6 thoracic kettlebell windmills
Dead bugs with weights
3 x 12 ab crunches
Hip extensions
3 x 12 overhead dumbbell press w/6kg
3 x 12 bicep curl w/6kg
3 x 6 dumbbell fly w/4kg
3 x 12 overhead tricep extension w/4kg

A few other things who's real names I don't know so won't list them here as I have my own weird names for them!

35 minutes free weights chest/triceps. 30 minutes on the rowing machine.

All I thought about while rowing …was looking forward to taking my shirt off in public again.

Yesterday:
18 minutes jogging on the treadmill
5x 8 reps leg extension
3 x 10 reps barbell curl
4x 6 reps leg press
4x 10 rep tricep extensions

Today:
Taking a break unless I get bored

Horse riding day today but decided to do some groundwork instead, so we long lined for an hour. Only covered 3.3k so not exactly flying around but that wasn't the aim.

Also did 20 minutes yin yoga.

30 minutes yin yoga followed by a home workout - mainly core but also some dumbbell work and resistance band exercises. 45 minutes total.

Upper Power

Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x5

Starting this week off with the rowing machine, same format as I've been doing, 3 x 2k, 1 x 1k, plus 2' row in/out between the pieces and a 3' CD. Total of 8,288m including the row in/outs and cool down, average 17spm and 2:33.1 pace on the pieces. Overwhelmingly Z3 again, though I did hit the exact top boundary of it in there someplace.

This consistent moderate steady state work may sound boring, but I've got plenty to think about. It's an opportunity to work on basic stroke cycle technique mechanics, without the Summer added complexity of bladework, synchronization with fellow rowers, and balance. That has lots of sub-parts to pick apart and focus on. I love the force curve display, because it will show flaws in power application across each stroke, among other good stuff.

Tonight (and often recently) I was mostly focusing on keeping forward body angle through most of the leg drive, with extended arms/shoulders but connected shoulders/back.

@mtaratoot Do you have a silicon neck seal? I've got one; being able to replace it myself is dead handy.

Climbing was fun yesterday. We practiced dynos; I was moving quite well

Work offered discounter gym memberships, so I joined one with the vague plan of swimming before work. Today was the first day of the plan; I went 750 metres fairly slowly; I'm out of practice.

@drmwc

I know that DUI (Diving Unlimited International, not driving under the influence) makes Zip-Seals. They are user-replaceable neck and wrist seals, and they come in latex or silicon. Pro-tip: leave those spare seals in a sealed bag in the freezer if you have latex. They won't degrade.

I have a jig that I could use to install new seals if I want to. I just let my local dive shop do it for me.

I probably won't switch to silocon seals. I know they are more comfortable and don't degrade from ozone, but they tear and puncture more easily than latex. I would consider going to a neoprene neck seal for the extra warmth and longer life, but that would probably be a big job since my suit was originally built with latex. I have a second drysuit, but all the seals on it are shot, too. When cash flow allows, I'll have those replaced. It's a good suit even though it's a shoulder zip. I also need to get seals replaced on my kayaking drysuit. I recently bought a "surplus" military drysuit for rafting and canoeing. It was brand new but maybe two decades old. The seals were shot, so I replaced them. It's a very nice suit - GoreTex with extra durable fabric, knee pads, suspenders, and six external pockets. It also needed some repair on the zipper; I hope that holds. That repair is not guaranteed because it's so weird. Worst case is I have to replace the zippers.

It seems like latex seals last me about two years or so before they need to be swapped out. My dive shop also does a pressure test and repairs any leaks they find. Fortunately, my Bare suit has no leaks. When I send my kayaking suit off, I send it to the manufacturer. They also will do GoreTex repairs. Even though they made the military suit I bought, they won't work on it because it was built for the government. I can have my dive shop do most of the work, but I sent it off to a "local" rafting and raft equipment repair shop for the most recent work. They are good people and did good work.

DUI makes Zip-Seal dry gloves. It gives divers an option to use gaskets or dry gloves and swap out depending on conditions. I've never used dry gloves. I bet I'd get spoiled. One of our dive team members had some rings installed on his suit so he could use gloves. His dexterity was limited even more than with my 5mm neoprene gloves.

I might sneak back out and do an extra shift or two just for fun....