What Was Your Work Out Today?

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.

Two walks, one 15 min and one 30 min, morning and afternoon. The outside temp was 70 degrees.

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.

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.

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.

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.

4.5 miles all zone 2 🏃🏾 today. Slow steady and a good way to end the week.

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)

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.

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.