What Was Your Work Out Today?

prduk2000 wrote: »

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.

Welcome to the group. Great idea to follow a training plan. I've used Trainerroad's cycling workouts in the past and found them very helpful. You will get definitely stronger on the bike if you simply follow their plans for the duration of the program. How long is the program you're following? (12 weeks?)

I sneaked in a five-mile walk before the next batch of freezing rain hit. It was still slick outside, but it's going to get much worse before it gets better. It resembled a hockey rink in places. This looks like the frozen surface of a lake, pond, or stream, but it's actually glare ice on a road:

Stationary bike, 15k + 3' CD again, took 39 minutes and change, 111W average over the whole thing, 75% Z3, remainder below. Followed with 3 sets of 15 cautious body bar squats to a low stool (because of the funky knees and a historical tendency to tip backwards when squatting ), some dead hangs, and a couple of chin-up negatives (s*cky ones).

I did another 5.05 mile walk today on a slightly different route. It was much warmer. There was precipitation, and it was not frozen as it was falling. The inundation on the river path was mostly gone. Where there had been water there was instead odd sheets of ice hanging off trees seemingly defying gravity. Lots of down trees to climb over.

The melt-off has started a bit, and it's about to start in earnest. I may awake to mostly clear streets. The news says this is the worst ice storm we've had in 30 years.

mtaratoot wrote: »

I sneaked in a five-mile walk before the next batch of freezing rain hit. It was still slick outside, but it's going to get much worse before it gets better. It resembled a hockey rink in places. This looks like the frozen surface of a lake, pond, or stream, but it's actually glare ice on a road:

Wow! I've never seen that IRL.

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 (5-second negatives)
Perloff Press 3x15sec

Short walk. Just 5K. Reverse direction of what I've been doing. I had to backtrack several times on the river path when I ran in to inundation. There's several little trails linking the river path to the path that's above it. I just had to turn around, go back to one of those, walk up, then go back down the next one and continue on the river path until I had to turn back around. The river is coming up. It's forecast to come up about two more feet before sunrise to the "Action Level." It will rise from about 48,000 cubic feet per second (cfs) now to about 57,400 cfs tomorrow.

I stopped a few times to enjoy the scenery, and once to peel off some moss-covered bark from a tree that had fallen into the path that was covered with licorice fern. I brought it back and will find a place to encourage it to grow here.

I didn't make it to the gym. I did get the ice off my car and went to buy produce. The main roads were clear, but all the folks that have been holed up were out driving poorly, so I just decided to get home. I'm planning to go relatively early (for me) tomorrow before I meet a friend who's coming over the Cascades where he moved to for the weekend. We'll go walk down at the south end of the park beyond where I've been walking this week. Right past there is a steep hill, and that wasn't going to happen in the ice. We'll walk out to the City Limit. If we want to go farther, we can do some short loops in the park. The lack of elevation gain will be easy for him; he's not in great shape. Also, I know we won't have to fight the mud like out on some other trails, nor will we have to climb over, under, and through down trees.

Tomorr

Lower Hypertrophy

Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Roman Chair Knee-Ups 4x15

I have to admit, I'm struggling a bit with fatigue lately. I think it's some combination of trying to slightly increase total exercise, my ongoing (permanent) sleep problems, and maybe a bit of SAD.

Today, I probably should've rowed, but I stationary biked again, and at a slightly reduced intensity (106W average) for 15k with the usual 3' CD. It's better than doing nothing. I need to get in some more strength exercise this week, but I wasn't feeling it today. I'm slipping.

So what I do is just try to stay active all day long as I've been reading that too many hours of sitting is just not good for a person in many ways.

I try to get up and do random spurts of indoor walking all throughout the day.. some dumbbell exercises as well as different arm circle type exercise in 2 minutes intervals.

Just basic stuff that I do on a contium.

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)

Got the full 5x5 for the second week in a row, but figure I'll just stay where I'm at on bench for another couple weeks, increase start of February by 5# rather than the 10# jumps I've been doing.

Over the weekend I also spent time lugging heavy totes from the basement storage room, up two flights of stairs for my wife to peruse, then lug back to the basement. She called it "spring cleaning", but considering she only generated a single small bag of trash, not sure it really qualifies.

Strength training day back at the gym. Mostly machines as usual. I wonder if I'll ever "graduate" to something more. At least many of the machines have more than one plane of motion.

It had been ten days because of the ice storm. It was surprisingly more crowded than the first two weeks of the year. I wonder if others also kind of stay away at first to let things "calm down." Or maybe it was just a popular day/time. Hmmm.

Between the rest from being away ten days and eating pretty darn well, I was able to increase the weight and/or reps on every exercise. That felt like progress. I had significantly dialed it down when I went back in October after being away for my active outdoor season, and then getting sick again set me back. Well - progress awaits.

If anyone would be interested in commenting on the routine I use, I'd welcome the feedback. At some point I'd like to change things up. For now, when I do strength training, I do:

• Leg press (machine)
• Leg curl (machine)
• Leg extension (machine)
• Chest press (machine - now using converging chest press machine)
• Row (free-motion machine)
• Pec fly (free-motion machine)
• Lat pull (free-motion machine)
• Dumbbell curl-to-press
• Triceps pull-down (machine)
• Lat raise (machine)
• Deadlift (free-motion machine)

I have another routine I was using for a while that's mostly bodyweight exercises with a few other things added in that the person I was working with had me doing as giant sets - cycling quickly through four exercises, then a very brief rest before moving to the next set of four. Four sets of four movements. It can totally kick my butt.

Today was boxing class