What Was Your Work Out Today?

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  • drmwc
    drmwc Posts: 1,041 Member
    edited February 4
    I got my first two scuba dives of the year in. It was just in a quarry, so no yoi exciting.

    The air temperature was nice (12 centigrade), but the water was a distinctly bracing 5C. Two dives, both shallow (15m max), both around 45 minutes.
  • nossmf
    nossmf Posts: 11,630 Member
    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)
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    A couple dives to clean things in the aquarium.

    The hot water was out in our area of the aquarium, so we filled the tank with cold water to rinse our gear and had to walk downstairs to get warm water to warm up our hands. The exhibits were about 57° F. I have 5mm gloves, but my fingers are numb when I'm done, especially if it's a low-effort job, like running the siphon in the colder exhibit.

    We got a lot done, so that's good.

    I'll still get in a walk. No vigorous exercise after diving, although we are so shallow it probably wouldn't matter.
  • DiscusTank5
    DiscusTank5 Posts: 468 Member
    mtaratoot wrote: »
    A couple dives to clean things in the aquarium.
    Your post made me think of the book Remarkably Bright Creatures--I read and loved it this past summer (one of the main characters is retired and works at an aquarium; the other protagonist is in an exhibit in the aquarium).
  • DiscusTank5
    DiscusTank5 Posts: 468 Member
    dyb52sg1yemr.png
    I spent the weekend at Subiaco Abbey with a few friends: we got in a 45 min. walk or so on the abbey grounds yesterday, accompanied by a light drizzle.
  • nossmf
    nossmf Posts: 11,630 Member
    Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Roman Chair Knee-Ups 4x20
  • drmwc
    drmwc Posts: 1,041 Member
    Sunday
    Lifting. Carried on my linear progression from very light weights. (Squat 70 kgs, deadlift 90 kgs, bench 40 kgs, loads of hang boarding).

    Monday Climbing. I was in terrible form and fell off everything. My attempt at a bay hang was fun, though - I'd never even tried one before. (You hang upside down from your legs with no handholds.)
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    "Four-S" workout.

    It had been long enough, and even though it was a nice day I went to the gym for a strength workout. It was mostly productive, although there were a few movements I opted not to do a third set. It's fine.

    I hadn't planned to swim, but before I went down from the workout floor, I looked through the windows at the pool to see only a single lane occupied. Well, I can't pass that up, so I put on my swimming pants and went out. My favorite lane was still open - still only one other person in the pool. I didn't warm up in the steam because I didn't think the empty pool would last. I was right - five minutes after I started, the pool was full and people were waiting. Bonus. I swam about a half hour and 50 lengths - 1250 yards. I think it may have been more; I try to count, and sometimes the number in my head is higher than what my device says.

    Twenty minutes in the steam was oh so relaxing.

    Then a shower & shave and ten minutes in the sauna.

    I was thinking "Four S", but now I see there were six: Strength, Swim, Steam, Shave, Shower, Sauna. Number seven would have been going to the grocery for some needed Shopping mostly for dried beans and produce.
  • nossmf
    nossmf Posts: 11,630 Member
    *snort* You just reminded me of going through military basic training, where the drill sergeant would wake us up at an ungodly hour and proclaim we had three minutes to "*beep*, shower and shave" before getting into marching formation outside to begin the day.
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    nossmf wrote: »
    *snort* You just reminded me of going through military basic training, where the drill sergeant would wake us up at an ungodly hour and proclaim we had three minutes to "*beep*, shower and shave" before getting into marching formation outside to begin the day.

    I try to get that first thing done in the morning....

    I had fun telling friends yesterday I did the "Four-S" workout. When I described it, one said, "Steam, shower and sauna - that's the workout for me." I also really enjoyed my swim, and I actually enjoyed PART of my strength workout.
  • nossmf
    nossmf Posts: 11,630 Member
    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

    I'm debating swapping the incline bench press for incline DB press, something about the incline bench hasn't felt right on my shoulder the last couple sessions, not sure if it's the bar or the angle being steeper than I'd prefer.
  • DiscusTank5
    DiscusTank5 Posts: 468 Member
    Two walks, one 15 min and one 30 min, morning and afternoon. The outside temp was 70 degrees.
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    Five mile hike up a big hill with great views with a friend who retired one week ago. I think retirement will be good for him. He's already improving outwardly, and we could look back over 30 years and remember the good, the bad, and the very very ugly.
  • drmwc
    drmwc Posts: 1,041 Member
    Climbing, 2 hours. Gravity was back to normal; it was really good fun. It is always a relief to mind that really bad form was just transitory.

    This gym (Yellow Spider, previously called Craggy Island) is easily the most friendly of the London gyms. Maybe it's because it is more local, so the same people go regularly.
  • nossmf
    nossmf Posts: 11,630 Member
    Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Last week's light-squat day was just what the doctor ordered, as today I felt like a beast and got after it all day long. But even that felt like it paled in comparison to a dude I met at the gym, knocking out a 50-rep set of cable crunches at age 75!!!
  • drv123
    drv123 Posts: 73 Member
    edited February 10
    I've been getting bored with 20-25 min of running followed by 30ish minutes of throwing weights around so today it was 40 min of sprinting fairly quickly for 30 seconds followed by walking for a minute and repeat.

    Then some squats, lateral raises, machine flys and tricep extensions.

    Oh also I managed to do my first pull up. Decided to give it a go as I walked past the pull up bar.
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    I finally got an outdoor run in. I was a little shocked, but not too much, when I looked back to see how long it had been since I had run just for its own sake outside. I did a relatively slow 5K - 12:50 per mile average pace. I'll get some speed back eventually if I keep it up.
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    I've been taking a break. Or do we call that deloading? Periodizing? (I'm joking.)

    I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off. Eventually, not being active always makes me feel crummy in its own way, so it's time to try easing back into a normal schedule.

    Since last report, I took a short walk in a park with a friend on Tuesday, otherwise no exercise until today, Saturday.

    Like I said, easing back in. Decided to do a 2 x 2k machine row, but hit it a little harder than I have been. I guess I'd call it moderate plus? The 2k pieces were 9:51.0 and 9:30.3, short of max effort but 35% Z4 peaking at 159bpm (around 88% estimated HRmax). That pace is silly-slow in the abstract, but not all that bad for a li'l ol' lady sub race pace, I think.

  • drv123
    drv123 Posts: 73 Member
    The sprints and squats yesterday left my legs feeling nice and stiff so today was just a 15 min jog followed by tricep dips, cable rows, curls and a bit of incline bench press.
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    After sitting in their original box for longer than I will admit publicly, I got out those road running shoes I bought and tried them out.

    I guess pavement is faster, because I drastically increased my pace from yesterday on trails for about the same distance. It could have been a rest day; it wasn't. Tomorrow the legs will get a rest, so maybe it will just be an upper body day at the gym. That will be interesting because I usually do a whole-body workout at the gym. I wonder if I'll have a different focus by just doing torso and arms. Maybe a swim will be in order if the pool's not too crowded.
  • mrmota70
    mrmota70 Posts: 533 Member
    4.5 miles all zone 2 🏃🏾 today. Slow steady and a good way to end the week.
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Sunday's usually rest day, but since I took much of the preceding week off, I continued the "ease back into it" (trying to shake off some cumulative fatigue) with a shorter stationary bike ride (10k + 3') at a slower pace, very easy rather than moderately easy ;) . So, average of 98W over the 10k/CD, almost entirely Z2, just a few seconds a little over the line into Z3. It'll have to do for today.
  • nossmf
    nossmf Posts: 11,630 Member
    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)
  • nossmf
    nossmf Posts: 11,630 Member
    drv123 wrote: »
    Oh also I managed to do my first pull up. Decided to give it a go as I walked past the pull up bar.

    I love how you just threw that in at the end, like it's no big deal. But nailing that FIRST pullup, and on a whim? I foresee lots more in your future!
  • mtaratoot
    mtaratoot Posts: 14,260 Member
    As planned, I did a strength workout sans squats and lunges. I couldn't help myself though with the deadlifts. I went ahead and started with them.

    Things went well.

    When I was done, thinking about what @drv123 wrote, I tried a pull-up. I haven't tried to do one in a long time. I stopped at one, and that also felt good. Then also just for fun, I started putting a little weight on a barbell and did some bench presses. I think I found a good starting point for when I add that to my routine. I'm not sure what it will replace, if anything.

    I then noticed that there were three open lanes in the pool. I couldn't help but go swim. I swam 2050 yards in about 50 minutes, and it felt good.
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Shoehorned a rowing machine workout into a tight schedule (because I'm disorganized). Decided to stick close to 2:30 pace for time predictability. (2:30 pace = 10' 2k.) So, 3 x 2k at 2:29.8. 2:29.6, 2:29.4, all at 19spm average, plus some row in/out and CD meters for 7,088m overall. Moderate, 80% Z3 with only 44" in Z4.

    I can hold a reasonably consistent pace and spm (after rowing for 20+ years now) so it seems like the HR response is all about cardiac drift.
    hcskx1bq6iju.png

  • drmwc
    drmwc Posts: 1,041 Member
    edited February 13
    Climbing. 2.5 hours.

    We did a fun drill. You find an intense climb you expect to get. You climb it as many times as possible in 5 minutes, doing press ups between reps. You rest for 5 minutes, and then do the same on another climb. We repeated 6 times, so that it took 60 minutes. With warm up and stretching , it was 150 minutes total.

    My arms are still sore today.
  • DiscusTank5
    DiscusTank5 Posts: 468 Member
    AnnPT77 wrote: »
    I've been taking a break.
    I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off.

    Ann, I feel this deeply (and big hugs / best wishes they figure out what's going on, and soon).

    Today I had a PET scan (following surgery to remove a stage II tumor from my colon in Dec.) and they posted my lab results to Healow. I peeked--and to my layman's eyes it seems like good news. I'll hear from my oncologist tomorrow.

    Got home and took a 20 min. walk around the block. February sunshine is a welcome novelty.
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    Back to stationary bike, 15k + 3' CD, 105W average overall, a little over 40 minutes, only got up to middling Z3 so not too intense.
    DiscusTank5 wrote: »
    AnnPT77 wrote: »
    I've been taking a break.
    I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off.

    Ann, I feel this deeply (and big hugs / best wishes they figure out what's going on, and soon).

    Today I had a PET scan (following surgery to remove a stage II tumor from my colon in Dec.) and they posted my lab results to Healow. I peeked--and to my layman's eyes it seems like good news. I'll hear from my oncologist tomorrow.

    Got home and took a 20 min. walk around the block. February sunshine is a welcome novelty.

    Thank you, @DiscusTank5! Yes, I think for many of us with this kind of history, there's a little extra . . . poignancy? . . . to this kind of testing and anticipation of results. Whatever the right word is, I'm sure you understand the concept. (I always read the reports as soon as they post, too. ;) )

    PET scan is probably the one thing I've never had (so far), though I've had so. many. tests. PET's a big deal, I know.

    It's particularly hard soon after the initial diagnosis/treatment, I think. IME, the anxiety effect does gradually lessen as the initial phase gets smaller in the rear-view mirror.

    I hope your oncologist will confirm your reading that it's a good result: That would be great. I'm beaming positivity rays at you from here, right now!

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