What Was Your Work Out Today?
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Paddled about 18+ miles with a friend. The river was moving pretty good, so it was less than 3.5 hours of paddling. We saw no fewer than three dozen Bald Eagles. Just. So. Many!
We also saw cormorants, geese, osprey, hawks, turkey vultures, Stellar's Jays, mergansers, plovers, flickers, kestrals, wrens, and more. Nice day.
I was a bit foolish in my choice of attire. I was fine. I figured I wouldn't swim. I didn't. If I had, it could have been bad. I had a change of warm clothes, but if I took TWO swims... I actually had considered wearing a drysuit, but decided not to. It was fine. There were some large whirlpools and boils. I headed directly for some because the current was really fast around them. One of the whirlpools sucked my 17.5 foot canoe down four to six inches. My friend hates swirly eddies, so she avoided that spot easily. She said it looked kind of exciting. I am glad I stayed dry. What a gorgeous day.
My Thursday hiking buddy and I are going to play disc golf tomorrow. He doesn't play... yet. I'll loan him some discs that I won't mind if he loses. And maybe he'll have a great time. Then Tuesday either back up to see waterfalls or attempt to get up to a peak through the snow, maybe with snowshoes.
Life is grand.3 -
I went to the gym. I did 4 upper body machines, 3 legs, 2 abs and the walked on the treadmill for 30 minutes.3
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Sunday
Workout: 8 miles run
Weigh In: 107.7
Nutrition: Terrible (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 5)
2. Reach 104.0 lbs by 3/20/24
3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)2 -
@drmwc, that's an amazing photo - really beautiful, in a variety of ways. For me, it's also pretty scary: Heights, slipperiness. I see the rope, see that she's safe. You do such interesting things! (Keep sharing photos. It's really cool!)
Sue is around 67 years old. Her husband gave her the belay for this. I free climbed it, which proved to be more sporting than normal. (The waterfall is normally a trickle, but was actually a torrent this time. That made my glasses steamed up, so I couldn't see the foot holds.)
I caved yesterday. We did traversed over a stream I've not been to before. 4 hour trip.2 -
Upper Power
Bench Press 5x3,3,2,2,13
Cable Row 5x4
Machine Decline Press 5x5,5,4,6,6
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)2 -
Disc golf today.
Fun course with some holes in the woods and some in the open.
A friend joined me who has never played, and maybe we'll get out more often!
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Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).4
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Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).
I'm still around on occasion! I hope you figure it out soon Ann. My wife has been tired a lot from allergies, which have been horrible this year here in AZ. Maybe it's that?? Hope they figure something out in April!
I'm still working out Monday through Friday. I've switched doing active workouts on Sunday to yard work, which can take up to 3 hours here this time of year. You'd think gravel and turf isn't hard to maintain, but we have a ton of plants, several trees, and a large lot, so there are tons of weeds popping up this time of year.
I'm back to rowing machine nearly daily (I know, I said I was moving away from it last time I logged). I did 175K meters last month and I'm no track to do more this month. Did my first 2K "test" yesterday and it wasn't pretty for me -- 8 minutes, 15 seconds. I'll turn 60 this year. I'd like to get that down to around below 8 again, eventually down to 7:40, respectable for my age group rankings.
Weight is around 204 currently. I need to lose around 10 lbs. Honestly, I could probably lose 6 and look decent. I'm currently packing a lot of muscle, which surprises me at my age honestly. Doing 2 days a week of just compound lifting -- deadlifts, semi heavy squats, tons of pushups, shoulder presses, some things on the Total Gym, KB swings, etc. Seems to be working for now. Eating more protein. Feel great overall. Had a client teleconference late last week with a Canadian firm. I mentioned to the CEO that I'd like to work another 10 years and that brought up that I'm 60. He laughed hysterically and said, "someone lied to you about your birthday, because I thought you were like late 40s/50 at the most...", which made my day!
Went through pages and pages of posts. People are killing it! Very inspirational!3 -
I went climbing yesterday. We had a strength training session. It was interesting; I was pretty weak, and struggled with some of the exercises. (For reference, the folk who nailed it all can bang out loads of 1-armed pull-ups. This is beyond me; I may try to get nearer it .)2
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Ten mile hike with about 1400 or so feet of elevation gain. Back to the state park with all those waterfalls. In my state, the Parks Department used to be a branch of the Highway Department. It felt like I was on a state highway a bit today, what with so many people out on a beautiful day. I am glad it's not a weekend. Next time I go, maybe I'll wait for a nasty, rainy day...
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More reasonable night's sleep, so I went back to the 60'+3' Z2 stationary bike, but slipped briefly into low Z3 a few times (not paying enough enough attention to the monitor). Ended up 97% Z2, less than a minute Z3, and a brief bit below Z2 at the start. Averaged 89W, rolled up (theoretically) 24km/15.75mi.MikePfirrman wrote: »Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).
I'm still around on occasion! I hope you figure it out soon Ann. My wife has been tired a lot from allergies, which have been horrible this year here in AZ. Maybe it's that?? Hope they figure something out in April!
I'd hoped all was well with you, @MikePfirrman, when we hadn't heard from you in a while. Glad to hear (not unexpectedly!) that you're still working out hard and routinely.
I'm pretty sure that whatever's going on with me isn't allergies. I'm still hopeful it's something simple/remediable. I'm having really odd pain in my lower back ribcage area, mostly on the right side. I told one doctor it it feels like a rat is gnawing on the inside of my ribcage. It seems to be referred pain - my (very good, university professor) osteopathic manipulation doctor doesn't have a musculo-skeletal explanation, even after full spine CTs.
Besides spine, abdominal and chest CTs, in the last few months I've had X-rays of chest/abdomen, two gyne ultrasounds of pelvis, multiple rounds of blood tests, an H. pylori breath test, and one biopsy. So far, zero explanation for the rib pain. April is an upper GI scope. For now, I'm a mystery to my PCP, and a major cost center to my health insurance company.
The fatigue may be another symptom of whatever the cause is, or a side effect of pain/stress, dunno.
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Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x202 -
Back to the more moderate 10k+3' stationary bike. Shooting for Z2 again but HR spiked up a couple of times, or maybe just looked like it did? (My bluetooth chest belt hook detached itself around about the biggest spike, so it could be a mis-read.) About half an hour, 93% Z2, 7.4 miles/11.3km while standing still, according to the bike.
Tomorrow looks busy including a volunteer gig at a neighborhood center's gardenhouse, so probably repeat the lighter workout tomorrow, too.3 -
I went climbing yesterday. There was an element of over-enthusiasm and mis-planning. I walked from work to the gym, which is around 4 miles. I got there at 7.30 p.m., and stayed to just before 11 pm; meaning I got home just after midnight.
The session was good, I sent quite a lot of stuff even beyond the three hour mark.4 -
Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
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 3x15sec2 -
Roughly 2 hours shoveling, wheelbarrowing, dumping wood-chip mulch on repeat. (Volunteer gig at a local community gardenhouse - rowing club community engagement event. Gotta say, last summer's rowing club "shovel and barrow limestone fines" sessions for our boathouse floor was good training for this.)
Were it not for the Mud Season Madness challenge (Concept 2), I'd have skipped any other workout, because I was feeling pretty creaky after that, TBH. But there it was.
So, super low power stationary bike, 10k+3', with my heart rate climbing at stupid-low watts/rpm after the earlier wheelbarrow workout. Ended up at 80W overall, 31'. Because I let RPE and habit guide me at first, I drifted up into Z3 for a bit without noticing, but it was still 93% Z2. It'll have to do.
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Lower Hypertrophy
Squats 5x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10
Tried swapping the squats 4x15 for 5x10 with heavier weights.3 -
7 mile run3
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Another Z2 stationary bike 10k+3', 93W average, 98% of the time Z2, nothing above. Slogging along!3
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Ideally should've machine rowed, couldn't summon the energy. Therefore, another 10k + 3', 93% Z2, accidentally bumped up into Z3 for 13" near the end, otherwise below, 97W average. 19 of 25 days completed for Match Madness challenge so far. Rest day tomorrow.4
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Tuesday
Swimming; 1km.
Wednesday
Climbing.
3.5 hours, decent session. I got almost all the v3s at the gym; and a couple of v4s.
Saturday
Caving. A training session; I learned how to rig. It turns out 4 knots are sufficient (double figure 8; clove hitch; overhand and bowline on a bite.)
Sunday
Caving. Sell Gill; I had a crack at rigging. It was good fun; I want to do more. 5 hour trip3 -
Bench Press Test Day
Bench Press 5x1, 1, 1*, 1*, x*, 5x5
Cable Row 5x5
Machine High Pull 5x5
Cable Woodchoppers 3x10 (Low, Cross, High)
After a thorough warmup, I started doing singles leading up to the big try. First star matched my lifetime 1RM from 10 years ago; second star added 10#, and the x* was when I tried another 10* and needed my spotter to get me unstuck at the lowest point, my personal nemesis. I was able to finish the lift alone, but without that low point I didn't count it as a good lift. Still, I call the day a success.3 -
Monday
Climbing. More strength training. It was fun. 2.5 hours.
There is a v5 I got to the penultimate move on. It may go eventually; it's max effort so I won't get many attempts per session, though.3 -
Lower Power
Squat Test Day
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Success! Raised my lifetime squat PR. Fully expect this to be the last time I try it, though. My legs may have been able to go further, but my spine was not happy getting compressed.3 -
Unsurprisingly, 10k+3' stationary bike. Almost impossible to stick in Z2 (96%), kept bumping up into Z3 even at low power (83W average). Gee, it's almost as if blue corn enchiladas and a margarita aren't good workout fuel.
21 of 25 days completed in the C2 Mud Season Madness challenge, need 4 more by end of month.3 -
Same deal, 10k+3' stationary bike, 93W average, 91% Z2, remainder mostly below, but I briefly spiked up into Z3 a couple of times when I wasn't paying close attention.
The good news is that I remembered I needed to get the workout in early, because I don't like to work out later in the day after my osteopath rearranges my skeleton. The bad news is that it worked out best to ride fasted soon after getting up. (I don't like fasted workouts. Short Z2 wasn't as unpleasant as longer or higher intensity, which is nice.)
Three more challenge days to go.3 -
Strength training at the YMCA
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Thursday: Still fighting fatigue, but slogging along. Another 10k+3' stationary bike, 98W average, 93% Z2 (only a 1" spike above, remainder below). Heart rate didn't want to come up into Z2 very quickly today; bodies are weird. Two more challenge days . . . .3
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