What Was Your Work Out Today?
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A couple 52-minute dives. One was about 11 feet for most of the dive in 59-degree F water. I ran the stick for two working divers cleaning acrylic. The other was running the siphon in 55-degree water. I basically was pretty still on the bottom removing waste from the exhibit. I had to end the dive because I was so cold. I still had almost half the gas in my bottle when we got out. My fingers were white; I was glad we got out. We still got a lot done.3
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Getting back into a routine. This year's six week gym challenge includes strength work, cardio work and a focus on meal prep/food tracking. I'm aiming to take advantage of the "2 points per mile" for running or walking and "2 points per 3 miles" of cycling. The maximum daily points for cardio work is 12. I"m guessing that not many people will run 6 miles or cycle 18 miles daily, so I'm going to push this area. The strength work and food tracking points are just stuff I'll have to grind out.
Stepping on the scale was a stiff reminder that I need to regain control of my intake, because I have a big hill to climb this time around.
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Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Cable Crunch 4x101 -
Yesterday (Tuesday), casual walk with a friend, only about 2.6 miles.
Today, machine rowed 3 x 2k with 2' row in/out between pieces, and 3' CD at the end. A low rating (16 spm) but a slightly faster pace (2:31 including some of the CD). A little bit of lower Z4 (9% of the duration), but mostly Z3 (57%), remainder below.
Then I did a quick run-through of some supersetted strength exercises, just 2 sets, 10-15 reps, very light weight, just to start getting used to the form/motion again. Kettlebell swings, kettlebell goblet squat, dumbbell overhead press, dumbbell bench press, dumbbell fly, dumbbell bent-over row to kickback.1 -
My second strength session with my trainer this week. bunch of weighted movements, some done on BOSU ball. My balance really s*cks right now, lol. Need more work there.
After 3 days of 6 mile run/walk cardio (usually split into 2 pieces) I switched it up today and used the elliptical machine to give my legs a break. I'll start to work in some indoor cycling as well, both for crosstraining and to avoid the lousy weather headed our way.2 -
Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x8 (3-second negatives)
Cable Pushdown 3x8 (3-second negatives)
Perloff Press 3x15sec
Cable lateral raises are a real ego-swallower, had to use HALF the weight I use with DB's, and a THIRD the weight from the machine I've been using.0 -
Bent over Row 3x10
Pull Down 3x10
DB Reverse Flye 3x12
BB Curl 3x12
Alternating DB Curl 3x12
DB Shrug 3x122 -
Understand your comment: I should elaborate:
Today, I did several movements on the BOSU: First was single arm chest presses while holding a bridge pose with both feet on the ground, 90 degree bend in knees and my upper back resting on the BOSU. Works both chest and challenges your core. I then did a rear foot elevated split squat, holding a dumbbell in the same side as the foot that was placed behind me on the BOSU. 90 % of my weight was on my front(stable) leg. Finally, I used the BOSU for pushups. BOSU was held with the round side down and I did the pushups by holding the flat side and doing the movement. No safety concerns, since my trainer is very conservative, particularly given my age and lousy balance.
I have seen people doing what you describe and agree, it's a chance for a falling weight or an injury. My "favorite" movement (it's a love hate thing) for total body work that challenges balance is the Turkish Get Up. I'm guessing you've done them before, given your experience. It's a complex movement and takes practice (with a spotter) until you get very solid executing the 5-6 steps to complete both the up and down movements.1 -
Stationary bike, 15k + 3' CD. Heart rate running low for some reason today (resting rate hit 46 overnight), so more Z2 (54%) than Z3 (43%) this workout despite slightly higher average watts (111). Bodies are weird.
I made a stab at a few dead hangs (short) and hanging knee raises, plus some chin-up negatives (pathetically challenging).
P.S. Some on-water rowers do odd things on Bosu balls or even exercise balls as a core/balance challenge, often involving weights. One rowing obsessively competitive rower guy I knew had trained standing balance on a stability ball. That's extreme, but there is a point: The racing singles demand good balance through core stability, since they're usually around 12" (31 cm) wide at the waterline. Some of them won't sit upright in the water by themselves (without a rower and oars),1 -
Today was one of my physio workout days. Between them, my hip problems and my ankle problems keep me busy…
Knee to wall stretches 3*10
Single leg standing calf raises 3*10
Ankle inversion/eversion 3*10
Seated calf raises with 10kg weight, 3*6 (it ought to be 20kg, but I darn near killed myself carrying the 10kg dumbbell home from the shop so I’m not anxious to repeat the experience)
Side leg raises 2*10
Single leg hip lifts (feet on stool) 2*10
Step ups 2*10 (except the second set was aborted halfway due to a sudden quad issue. I hate the injury week of my menstrual cycle)
…and then since I was on a roll, I added in some downward upward dogs, knee press-ups, arm circles, bicep curls, tricep dips, leg raises and sit-ups, and finished off with some hamstring stretches, yoga twists and tree pose for a nice all-round workout.
Then I went for a walk.
Doing that little lot three times a week is one of the things that enables me to run without pain. Well, without physical-damage-type pain, the ‘when does this muddy uphill end’ pain is ever-present
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Five mile walk "in the park" near my house. It's about 400 acres - actually two adjacent parks. There's riparian forest, restoration forest that used to be a farm that's finally old enough to feel like a forest, sports fields, and more. I can walk over 10K without really retracing steps on the fairly extensive trail system. I can access the trails less than a third of a mile from my front door, and it used to be a regular activity.
I haven't done a walk in that park since June. I think it's because I don't like to go when the weather is nice and it gets crowded. There were a few people because we had a break in the rain, but not so many as when it's gorgeous outside. Well, that and during the great weather I was going farther afield to hike up mountains or paddle a canoe or kayak or row a raft. I reckon it will go back in to my routine.
I planned to go to the gym today for the first time of the year during a normally less-crowded time, but they sent an e-mail yesterday saying all the water in the facility will be off so they can repair a leak. I'll find something else to do - maybe a hike up a local hill with good views because we have another break in the rain that might even provide "sun breaks." We also call those "sucker holes." You might look out and see that it's sunny and leave your raincoat at home.... Sucker.1 -
Cardio: Snow shoveling and ice chipping - 30 minutes
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x15
Roman Chair Knee-Ups 4x15
I've decided to pull the RDL from my second leg day each week, given I already hammer my hamstrings and glutes on my heavy day.1 -
.Understand your comment: I should elaborate:
Today, I did several movements on the BOSU:
Ok, now I'm on-board with what you did and am cool with it.My "favorite" movement (it's a love hate thing) for total body work that challenges balance is the Turkish Get Up. I'm guessing you've done them before, given your experience.
I have, though admittedly not often enough to become comfortable with them. I've tried DB's, kettle bells, and the worst one of all, kettle bells held by the ring keeping the weight ABOVE the hand. Thanks, but I'll just stick to traditional weight lifting.1 -
Hiking again. This one was kind of three loops on a trail system in the coast range foothills not far from home. About 4.8 miles with total ascent about 630 feet.
I had planned a much shorter hike. It was a gorgeous sunny late morning. I went to the post office to get my mail, then passed a parking area for a lower access to go get closer to the top for a short hike with awesome views. Before I even got to the trailhead, I was in a cloud. I didn't want to waste a rare sunny day, so I drove back to the lower trailhead and did a longer hike. It wasn't THAT crowded except down low on the paved path and one of the other paths on the flats. There were still some good views, and I saw some fun fungus and had time among the trees. I think I walked down a trail I haven't done before, or not in a long time. I didn't remember it, and I was in awe of a Madrone tree I saw that was about a 29" dbh. Amazing. I also saw some invasive species; I want to write a grant to pay me to go remove those plants. Mostly I want to work with a local agency I know to help me get permission to go do it; the pay will be a bonus, and I could sure use it.
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Rowing machine, 3 x 2k with 2' row in/out between and a 3' CD. 7257 pseudo-meters total including a false start. Slightly faster pace, negative splitting the 2ks at 2:27.4, 2:24.7, 2:23.4 pace, resulting in 44% Z4, 39% Z3, remainder below. Around the last thousand meters of the final 2k, HR was above 220 minus age.
Followed up with 3 very light supersets of 15 reps of dumbbell overhead press, bench press, fly, tricep extension. Increased the weights a bit vs. last time, and added a set, but still mostly seeing how the range of motion feels, given last year's adventures with shoulder impingement.2 -
Here are a coupe of pictures from the Via Ferrata. The first is the wire bridge, where I went too slowly initially. That caused a lot of wobble; it got a lot better when I speeded up after that.
The second is on the rock; that was all very chilled out. All the climbing was easy. There were a couple of ovehangs, but they were no harder than v1. I'm the one looking and smiling.
I went climbing on Thursday. It was an odd session. I got nearly all the v3s at the gym (around 20 of them). I flashed about half, but the one I found hardest took around 20 goes. I only got one v4, which was so slabby it probably doesn't count.
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Just another walk in the park. About 4.44 miles.
It was raining pretty good when I left. I got a half block away and thought it would be a good time to check my gutters to see if they needed attention. They did. I put up the ladder, climbed up, cleaned 'em out, came down, put the ladder back, changed my gloves, and headed off. I shouldn't have been surprised that there were plenty of cars in the parking lot at the park and plenty of people walking in the rain. I only saw one umbrella. I even saw a twosome playing disc golf. It is that time of year; liquid sunshine doesn't keep us in.1 -
I went climbing on Saturday. I didn't really warm up, and by a strange coincidence I was really bad for the first hour or so. I then improved massively, flashed a load of v3s; and got loads of v4s. I cheated on one (you start at a strand angle with your left foot on the same hold as the left hand). I couldn't immediately get my foot there, so I used another hold en route. (This is fairly minor cheating, but cheating nonentheless). I think I got 5 v4s if you include the cheat.
I went swimming on Sunday, doing 1 mile quite slowly; and then did a short hike.2 -
Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)1 -
We were stuck indoors due to the snow storm in NY, so I rode my daughter's Peloton for 60 minutes yesterday. I must admit, the class was fun. Basic Z2-3 endurance blocks which were just challenging enough as I get back in the saddle. I'd forgotten how popular the Peloton app has become. Yesterday it was just me and 1015 of my closest friends, lol.
Back to outdoor walking today and an early gym session tomorrow.
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Disc golf. Eighteen holes. I suck, so eleven over isn't that bad. In fact, it's one less stroke than my last round which was all the way back in October. I could blame the knee-high neoprene boots a size too big, the warm jacket and raincoat, and maybe even the gloves on part of it, but no - I'm just not that good.
I came home without losing any discs; that's always nice. Now that there's no more brightly colored leaves, my pink and orange discs show up well as do my bright green ones. I want to go play some other courses, but not sure I'll play much during the cold weather. Maybe. Once I got moving, I warmed up pretty good. But I was alone - playing with others means it goes a little slower.1 -
Skipped a couple of days, instead of just the one rest day: Super busy day Saturday and half of Sunday, super tired later Sunday and fell asleep very, very early.
Today, just some stationary bike, 15k + 3' CD, 114W average for 38:12 (including the CD), just 3:52 low Z4, 28:05 Z3, remainder below.1 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Cable Crunch 4x101 -
The usual nonsense, rowing machine edition: 3 x 2k on, 2' row out/in (and a slug of water, wipe sweat), 3' CD at the end. Total 7053m in 36:54 overall, 2:27.4 average pace/20spm on the pieces. 6:50 Z4, 21:18 Z3, remainder below.
Then a circuit of upper-body push-ish dumbbell stuff, still really light weights to recondition a little.1 -
shoulders, abs and bike intervals between work sets2
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Back to stationary bike, the 15k + 3' CD, 116W average for the whole deal, took 39:16, of which just 2:13 Z4, mostly (29:57) Z3, remainder below.4
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Back to the gym for the first time in 2024. I was too scared of crowds, but with National Quitters Day almost upon us, and since I was just a few blocks away at the dentist, I decided to go.
I was so pleasantly surprised that it really wasn't very crowded at all. The open schedule that retirement affords pays off in many ways. There were a dozen folks or so on the workout floor. There was also a well-attended line dancing class and a Fit For Life group exercise session. Even the pool was nearly empty. Oh my.
I "lift" at most three times a week, usually fewer. I mostly use machines, although I'd like to work towards some other routines at some point. I do a full body workout and have rest days in between instead of going every day and alternating what I work. If I go other days, I swim or do cardio of one kind or another.
I am still detrained from being inactive over the summer when I'm outside doing fun stuff like hiking and paddling. I kept the weights dialed down, and I only did two sets instead of the three I did last time. I was more easily able to do all my reps though.
The pool was full when I was done, so I skipped the swim and took a sauna. It was probably nicer than taking a hike in the rain and hail.3 -
A swim. The one I didn't do yesterday.
I got to the gym and looked into the pool. There was only one lane open, but there WAS one lane open. I got dressed and went out. Well, that lane was now full, but the person who had been in my FAVORITE lane was just getting done. SCORE! My plan was to do a quick 30 laps - about a half hour or so. I use Finis Zoomers fins, so I don't really swim as fast as it would seem if you looked at my data. I usually go in the steam for a few minutes before hopping in the pool, but I didn't want to lose this lane, so I just got in and went.
By my fourth lap, I looked around (underwater because I wear a dive mask and snorkel), and there was not a single other person in the pool. SCORE! I told myself that I would do at least 30 laps and as many as 50 - I would stay in the pool until at least 30 laps and either someone else started swimming or I got to 50 laps. About lap number 25 or so, a couple other people got in. I was actually kind of glad about that. I hadn't planned to swim an hour, and I was happy with 30.
But my Garmin device was having some lag. It does that sometimes. I can look at it and it will tell me "19 lengths," but when I look at it again in 20 seconds it updates to "24 laps." Weird. Anyway, I was pretty sure I was finishing my 30th lap (60 lengths), but my device said, "Ye must do one more." Well, on my way back to the starting point it caught up, so I did 62 lengths - 1550 yards.
I treated myself to the steam I didn't get before I swam, and that was also fabulous.
I am planning to go back tomorrow because late tomorrow night we've got nasty winter weather coming in, and I might not leave home again until Tuesday.
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