What Was Your Work Out Today?
Replies
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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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I actually have a rest day today. But since I have a VR headset, I’ve been doing the FITXR workout boxing routines and Beat Saber. It is fun and gets me moving for an hour every evening. I’m sore and losing weight, so that’s a good thing!3
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A rest day would have been fine, but we've got a crazy ice storm coming. I'll hole up at home until... possibly Wednesday, but for sure until late Sunday. I'm hoping power doesn't go out, and if it does, it comes back on quickly. I hope I don't lose to many limbs off trees. I parked my vehicles off the street to minimize the chances of doofuses crashing into them even on my quiet little dead-end residential street.
I digress.
I got another strength workout today, just all the regular stuff, and it kicked my butt. A rest day would have been good, but I'm about to get a few in a row. I might go out for a walk if it's safe. They are expecting accumulations of maybe a half inch or inch of snow and sleet and maybe a third inch of ice from freezing rain. Freezing rain is the WORST.2 -
Thursday:
Weights: 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 3x10 (3-second negatives)
Cable Pushdown 3x10 (3-second negatives)
Perloff Press 3x15sec
Friday:
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Roman Chair Knee-Ups 4x152 -
Skipped working out yesterday for no good reason.
Today, rowing machine, the 3 x 2k with 2' row out/in between, and 3' CD after. 2k pieces at paces 2:31.7, 2:28.3, 2:26.5, all averaging 18spm. Total 6,835m in 36:54, 5:52 Z4, 19:19 Z3, remainder below.
Followed that with a very slow, still very light mostly upper-push dumbbell circuit.
Earlier, I did a set of cautious, conservative chair squats with a body bar (I think it's only 18 pounds) to see how my balance felt. I don't have a safe setup at home for heavy squats, and I'm leery of them anyway because my knees are (expletive deleted).2 -
Nice 4.5 mile walk during a pause in the freezing rain in the nice 22-degree weather down by the river, through the woods, around the sports fields, through the cemetery, and up the street and around back to my house.
Soup time!2 -
Not about exercise, but my absence from this lovely board: as many of you know, I pulled a leg muscle this past summer, kept putting off getting PT, and also my work schedule doubled. Then . . .
12/19: routine colonoscopy reveals: a big tumor
12/21: surgery to remove said tumor (determined to be a Stage 2 but surgeon thinks he got all of it)
1/24: PET Scan scheduled
mid-to-late Feb: starting 6 months of chemo pills to prevent colon cancer from ever coming back
I'm only doing short walks with the dog for now, but when I'm up to it I am getting back in the gym--at least the pool.
If you are 45 or over, get a colonoscopy!! The procedure was not a big deal at all and probably saved my life. I'm thankful the guidelines here in the US dropped from age 50 to 45 this past year, or I wouldn't have been eligible (for insurance to pay).5 -
Mostly snow shoveling, but only for an hour and 46 minutes: Part way through my nice neighbor Bob (age 80) got home and came over with his mini-tractor-mounted snow blower and made short work of the parts of my driveway/walk that weren't done yet but that the tractor could handle. I had already done a big chunk of the road end including the berm of icy road-plow residue blocking the end of my drive, then did the small bits that the tractor wasn't good for.
It wasn't nearly as much snow as threatened/promised, only about maybe 3 inches rather than the 5+ that was the upper forecast. The underside of the driveway snow was ice from being against the asphalt (holds daytime radiant heat so melts the first snow) and the upper layer was wet/heavy. Daytime temp was mid-20s F but quite windy. Expected to be in single digits F later this week (for highs), well below zero C of course, and windy. We may get another few inches of snow tonight, but I'm hoping not super much.
Then I did a mere 2k on the stationary bike with a 2 minute CD, a little faster than usual pace on the 2k since short (125W average). I signed up for a C2 January challenge, but at the lame end of the options, since the tougher ones didn't mesh well with my workout plans for the month. The easy one is 500m minimum at least 20 days in January, bike, row, or skierg. I'll greatly exceed meters-wise, but I need to not skip too many days and screw up even the easy challenge.
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Mostly snow shoveling....
That's one of the few things I miss about living in northern Utah. Rarely have to do it here. If it snows, it usually doesn't last long, and most people just let it melt. Today is different - sleet covered with freezing rain. A shovel won't do anything. Plows won't clear the road. It's just thick ice, but at least since it was also sleeting there's some "texture" and it's not glare ice. I am sure they'll spread sand tonight.
Normally it's just rain here. Rain rain rain. Gray days and rain. Then we get some drizzle, then some showers, maybe a sun break, then rain. Well, that's just on Wednesday.
It makes rivers flow.
It makes forests grow.
And we don't have to shovel it!
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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)2 -
Location, location, location. The wind howls down the hill I live at the bottom of, tends to swirl at my house. My front door faces north, so my driveway and sidewalk are in permanent shadow at this time of year, so anytime there's snow I'm out shoveling. Meanwhile my neighbor across the street faces south, so the rare few times he actually has any snow actually land on his property from the wind, the sun melts it clean off by noon the next day without him lifting a finger.2
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Been doing walks even with the ice. It was slicker yesterday. My trekking poles were in the back seat of my car. Somehow I was able to get in and grab them along with some water bottles (they weren't frozen yet - those insulated bottles are awesome) and a Luci Light (for the NEXT time we lose power) and did a walk elsewhere. I got to walk through some of the camps where people who don't have a roof to stay under are camping. It must be awful.
Today the sun is out, but it's cold. I have a phone interview in a few minutes, and then I'll go for a walk to enjoy the blue sky and white ground.3 -
I am restricted in time as I work 9-5 and not social hours. To ensure consistency I am following a triathlon plan with Trainerroad. If I don't die during any of the sessions I will let you know how I am getting on. Best wishes to everyone.3
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I got back to the gym today for the first time since my colon cancer diagnosis on Dec. 19th (and surgery the 21st). I walked on the treadmill for just over half an hour at 3.0 mph. Was it a bit discouraging to be so slow after doing a triathlon several months ago? Yes--but I'm not going to stop.3
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Today I did a 6km walk and tris and bi’s at the gym
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Growingannanas kickboxing, live strength with CDornerfitness at 8am and then her live step at 11.2
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Rowing machine, 3 x 2k, 2' row-out/drink/row-in between, 3' CD. 2:26.9 average pace, 19spm, 10:42 Z4, 16:59 Z3, remainder below. 7039 total meters. Then a dumbbell circuit, mostly upper push, still light weight but slightly heavier light this time. 2
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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 4x102 -
DiscusTank5 wrote: »Was it a bit discouraging to be so slow after doing a triathlon several months ago? Yes--but I'm not going to stop.
And THAT is the spirit that allows you to complete triathlons in the first place!2
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