What Was Your Work Out Today?
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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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Yesterday's upper-body lift session got preempted by a coworker's retirement party, today's leg day by Good Friday church service after work. Looking forward to a full-body workout tomorrow morning.3
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Full-Body
Squats 5x10
Incline Bench Press 4x10
BB Row 4x10
Seated BB OHP 3x10
BB Curl 3x10
While I prefer my upper/lower splits, there was something to be said for the convenience of setting up at an adjustable squat rack and being able to get an entire workout done without ever having to change stations.3 -
Decided to bite the bullet and do a machine row today, some of it at higher intensity, as the last day of the March Madness challenge. Sequence was
* 2k steady state at 2:28.9 pace/20spm,
* 2' row out/in,
* 1k (done as repeats of 20 strokes very hard, 6 strokes easy) at 2:20.4 pace/24spm,
* 2' row out/in,
* 3k steady state at 2:26.6 pace/20spm,
* 3' cool down.
(I meant to do 2k rather than 3k on the last piece, but set the monitor wrong and went with it .) It looked like this (which I guess means I can still handle a fair amount of Z4 . . . but I admit it was tiring):
It's amusing to me that the intervals, row out/in, and the cool down make themselves so obvious in heart rate. I hit a 2:09-2:10 pace a few times on the "20 hard" parts, which used to be my 2k race pace. Pretty sure I don't have a whole 2k at that pace anymore.
Yes, Z4 really starts at a mere 145bpm: I'm old. 220 minus age is 152bpm.
ETA: Forgot to report yesterday's workout, which was the standard 10k+3' stationary bike, 100W average, 95% Z2, remainder below (except a 5" spike into Z3 ). I got smart and got it in before heading out for an indulgent dinner (with adult bevs) while watching the college ice hockey playoffs. My team won. 
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I had a sedentary Easter; my Mum visited me. She's not hugely mobile at the moment. It was great seeing her.
I snuck in some exercise:
Friday
Climbing, 2 hours. Decent, I got loads of v4s , (although this gym grades soft.)
Saturday
Probably about 6 miles walk, and a short lifting session (squat, bench and deadlift).
Sunday
7 miles walk.
Monday
Climbing, 2 hours. Another decent session.4 -
Upper Power
Bench Press 5x3
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)3 -
I had to fast most of the day today (upper GI scope late in the day), and I hate fasted workouts, so I decided to do a super-gentle fasted 63 minute stationary bike ride before the procedure. Ended up with 94W average.
It seemed like it took forever for heart rate to rise to the 120bpm area, even at normal-ish power. I'm wondering whether that's why fasted workouts feel so awful to me if I push harder.2 -
Upper Hypertrophy
Incline Bench Press 4x10
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 3x15sec1 -
Given the choice, I always work out first thing after waking up in the morning, no breakfast, just a caffeine pill, an Emergen-C/creatine drink, and go.2
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Another 60'+3' stationary bike, 92W average. This time was a slog. Still fighting (presumably health-condition-related) fatigue. (If only we could figure out what the condition is . . . . Waiting on path lab results post EGD, not sure whether they'll be revelatory.)
Usually, aiming for the Z2 workout, I have to rein in the intensity to stay Z2. Today, I had to push to stick the duration while holding reasonable(-ish) intensity. Ugh.
Did some body weight squats, donkey kicks, dead hang.Given the choice, I always work out first thing after waking up in the morning, no breakfast, just a caffeine pill, an Emergen-C/creatine drink, and go.
This is so individual! If it works for you, that's great, sincerely. You know I'm more of a cardio person. I don't think that's the important factor, though. I think this is subjective and n=1.
I feel miserable if I work out with any intensity first thing in the AM, with no breakfast. With extreme motivation, I can perform. (Evidence: 2016 World Rowing Indoor Virtual Sprints.) It feels awful. Crash and burn after, though. I wish this were not so. Maybe it's trainable, but I don't have the commitment to see.
I can handle up to about 20 minutes, moderate intensity, not feel too bad. Higher intensity, longer duration . . . miserable, subjectively. Exhausted, burned out, likely to step up to the 800-calorie milkshake (or similar) later in the day if unchecked. Fasted workouts are a no, for me.
I'm a big believer that people need to experiment, find their own n=1 truth. I think it varies.2 -
Lower Hypertrophy
Squats 5x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10
I fully realize different people respond differently to food and exercise. If I have anything in my stomach during exercise of any type, I feel miserable at best, like I'm going to vomit at worst. Had a buddy in the military who would go straight from chow hall to the gym, that's how he liked it. YMMV.3 -
Wednesday
Climbing. I was terrible. I got one V3, but it was a major struggle. 2 hours.
Friday
Swimming, 1.5 km.
Saturday
To compensate for Wednesday, gravity was lower today. I got a load of projects. They covered a range of styles; my favourite was an overhang jump-y one. I'm normally terrible at these, so it was a pleasant surprise to get it.4 -
I'd planned a rowing machine interval workout today, but it was too nice outside (sunny, 50F, just a little windy). Therefore, I took an actual outdoor bike ride instead, 16.9 miles, 10.5mph average moving speed. Fresh air and sunshine: Revitalizing. 3
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This is me, most days.
Sometimes I go for just a half hour. Sometimes I do a bit longer.
This is it. And nearly always late at night.
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I love T25, its a killer, you sweat like mad but the progression is awesome and its only 25 minutes a day, until you get to Friday that is 😂. I have used it on and off for years doing the moderator and only doing when I can like 2 times a week only sometimes, in between having my 3 babies fitness went in the back burner for a while. But for the first time I have the calendar on my wall and I am on week 4 next week and feeling so strong and motivated with mostly full moves 👌✨4
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I swam 1km this morning. It was a nice spring day, so I did a 12 mile walk in the afternoon (mixing units in this post).4
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Checking in after an absence. Some of you may recall my colon cancer diagnosis and surgery back in Dec. Since I was stage 2A, I had the option to do preventative chemo or not. I chose to do it, mainly so I won't have any regrets later.
Today is the final day of my second cycle of chemo pills (1 cycle = 2 weeks on, 1 week off). I've got eight total to do. The first one involved very few side effects, but now I've got hand-foot syndrome, a common side effect of capecitebine. My feet are very red and feel like I've walked across burning sand; my hands are unusually dry.
Needless to say, this is affecting my workouts. I'm still doing 10-20 min. daily walks with my dog, but that's about it. Yesterday I was driving past my gym so stopped in. I rode the stationary bike for 10 min, but it bothered my already sore feet. I was pleasantly surprised that the rowing machine did not cause any additional foot discomfort, so that's going to be my go-to for the next few months. I also worked in some bicep curls (2X12), shoulder presses (2X8), and arm extensions (2X10) with 10 lb free weights, then a series of leg stretches that my PT told me to do twice daily.5 -
DiscusTank5 wrote: »Checking in after an absence. Some of you may recall my colon cancer diagnosis and surgery back in Dec. Since I was stage 2A, I had the option to do preventative chemo or not. I chose to do it, mainly so I won't have any regrets later.
Today is the final day of my second cycle of chemo pills (1 cycle = 2 weeks on, 1 week off). I've got eight total to do. The first one involved very few side effects, but now I've got hand-foot syndrome, a common side effect of capecitebine. My feet are very red and feel like I've walked across burning sand; my hands are unusually dry.
Needless to say, this is affecting my workouts. I'm still doing 10-20 min. daily walks with my dog, but that's about it. Yesterday I was driving past my gym so stopped in. I rode the stationary bike for 10 min, but it bothered my already sore feet. I was pleasantly surprised that the rowing machine did not cause any additional foot discomfort, so that's going to be my go-to for the next few months. I also worked in some bicep curls (2X12), shoulder presses (2X8), and arm extensions (2X10) with 10 lb free weights, then a series of leg stretches that my PT told me to do twice daily.
Cancer treatment is the worst hobby I ever had - definitely sub-recreational - so I empathize. Worth it, though, IMO. (I had a different cancer, so different regimen. They all kinda s*ck, but I'm glad they exist.)
I admire that you're continuing to do what you're able to do, and experimenting to figure out what's most doable. Hang in there!
Sending wishes for excellent outcomes!3
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