What Was Your Work Out Today?

I had the day off today so got to go to the gym with my wife which was a nice change. Our work schedules are usually out of wack.

13 min jog on the treadmill
4x 8 cable tricep extensions
4x 8 EZbar curls
4x8 machine fly
3x6 overhead kettleball squat
3x 9 medicine ball russian twist

Friday RowErg day again, usual recent format, total 8361pseudo-meters. Particularly conscious of keeping HR moderate, having fueled the workout probably suboptimally (on a late lunch of latte, pistachio ricotta cake, battered fried mushrooms, and cabernet 🙄). My HR tends to run a little high on calorie dense, nutrient sparse meals, but I was around the normal recent splits (pace) at 2:33.7 and stroke rating of 19 spm, with a result of 79% Z3 with the remainder below. Seems fine.

Back to the bike, another 15k plus 3 minutes cool down, 110W average, 82% Z3 and remainder below, total of 16,280 pseudo-meters. Rest day tomorrow.

Today was core day. Admittedly my least favorite. I did some pilates, some weights with medicine balls and dumbells, and some belly dance moves. I like to do a variety of things to keep me focused and interested in completing the workout.

push day for me yesterday.

3x8 barbell bench press
3x8 weighted dips
3x12 machine flys
3x15 DB lateral raises
3x15 machine skullcrushers

Machine row day. For some reason(s), I was having trouble keeping heart rate down where I wanted it. From watching the monitor in real time, I think it was partly mood-generated extra power per stroke, plus just running a slightly higher heart rate (by a beat or three) for any given power output.

I don't like to significantly decrease power per stroke (because of how I've been coached), but did drop strokes per minute down to 15-16 a lot of the time, even 14 sometimes . . . that's about as low as I can go steadily and still keep the stroke sequence smooth.

Ended up 40% Z4 anyway, 46% Z3. Peaked at 151 bpm, which is only around midpoint Z4. It felt OK.

Still thinking my schedule may rule out a workout tomorrow, but I'm more than 2 days ahead on meters for the Holiday Challenge, so that's not a big deal as long as I stay on track afterward. I'm at a bit over 140k of the 200k I need by the end of Christmas Eve.

Yoga yesterday.

Resistance band workout today. Nothing too exciting!

Upper Hypertrophy

Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lateral Raise 3x10
DB Front Raise <superset> DB Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
DB Curl, Hammer Curl, Concentration Curl <superset> DB Tricep Skull-Crusher 3x10
Perloff Press 3x15sec <superset> Cable Crunch 3x10

My son came with me to the gym, so modified my workout slightly to accommodate the equipment he has at his home gym to show him what he can continue to do without me. Felt weird acting as personal trainer, demonstrating technique, talking about exercise/weight selection, do's and don'ts and everything else. Overall the workout took longer than normal, but we had a great time.

Lower Hypertrophy

Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x10
Lying Leg Curl 3x10
Calves Extend 3x15

My knee behaved itself nicely today.

Rowing machine, usual recent format, 8,353 total pseudo-meters across the pieces, row in/out, and cool down. 78% Z3, 5 whole seconds Z4, remainder below. Pieces averaged 2:33.5 split, 19spm, pretty moderate as usual.

Back to stationary bike, the usual 15k + 3' CD, moderate: 116W average, 84% Z3 (literally one second Z4 ) and the remainder lower.

Fun lunch with about 10 of my rowing club friends today, but entirely eating/drinking/socializing with no exercise, since it's past normal on-water rowing season now weather-wise.

Rest day planned tomorrow.

Logging is hrad.

I've been active, swimming most days when I've not climbed.

Saturday was fun. A bunch of us met up to climb early. I was in the best form for a while, getting 3 v4s. One was a fingertip away from a flash. (I redid the move with a pop to get it second time.)

Today was a very hilly, very muddy 13 mile walk. I mis-timed it a bit, and finished after dark. I stopped to take a photo at the top of the last hill, as the view over Dorking at night was nice. I was suddenly surrounded by cows who snuck up on me. I am scared of cows; they are far more dangerous than sharks (probably).

Sunday
Workout: 10 mile run
Weigh In: 108.4lbs

I overslept and didn't make it to yoga. Will try for next Saturday or Sunday.

Upper Power

Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x5

Those online calculators which predict your expected 1RM based on reps at a lower weight are liars. Per last week's workout, I should be easily clearing 295 bench, but on my last set today I barely managed one rep at 275. Even taking into account it was the last working set of a heavy day, I don't see me increasing by 20+ pounds simply by doing it a tad earlier.

@laurachambers86 nice, I'm in Epsom so we are pretty close.

I went climbing today. We practiced dynamic movement (running and jumping to launch ourselves at holds.) It was really good fun; I was actually moving pretty well. I have no idea what grade I got, as we made up our own moves. If we nailed it, we then aimed at holds further away to ensure we fell off.