What Was Your Work Out Today?

Two days as a co-lead for a touring kayak class. Day one was a LOT of flipping the boat and using different techniques to get back in, with and without assistance. Day two was a tour with a flood tide into a stiff wind. The students enjoyed the class, but we wore 'em out.

Today taking seniors on a paddling trip to a reservoir. The hardest part is probably loading and unloading all the kayaks and gear, but it will be another very nice day.

Walking the dog--10 min before the rain started.
Gym:
40 min. walking on the treadmill at a 3.2 mph pace, though I ran at 5.0 mph for 1 min. of that just to see how it felt.
20 min. various body weight movements (V-sits; reverse sit-ups; superman stretches; hip thrusts, etc.)

I've not been getting in workouts much, kind of struggling with fatigue of mystery origin, possibly related to posterior lower rib pain of mystery origin, but not sure. (Lots of Xrays, CTs, more - no insights.)

Finally back on the river for the first time this season, rowing bow in the double. Went well, not over-tired from that, thankfully. We did the usual club to bridge, to another bridge, back to club route, a circuit of just under 7k. Nothing fancy, just steady state, trying to knock the Winter rust off our technique. Went OK, especially for a first seasonal outing.

Tonight, supervised open rowing session at the club. No row for me, but carried some boats.

Loading boats and gear on a trailer. Unloading said boats and gear. Moving that. Helping people adjust boats and get into 'em. Paddling a few miles. Getting out for lunch, getting back in, and getting in a few more miles. Loading boats. Unloading boats. Not too much cleaning. Then a nice walk with a friend. Now... sleep after three long days.

Chest and triceps

Incline db press. 10x 3
15x 1
Machine wide grip bp 12x3
Cable flys. 15 x 3
Dips BW. 12x3
Seated overhead tricep extension 15x3
Tricep push downs 15x3
Rope pull down 14x3

1 hour cardio in the evening

nicsflyingcircus wrote: »

...two kinds of lat pull down (overhand wide gip vs underhand close grip, they aren't called lat pull down but I am blanking on the actual names)...

As far as I know, they're called lat pulldowns, just with variable grips. What makes you think they're named something else?

nossmf wrote: »

nicsflyingcircus wrote: »

...two kinds of lat pull down (overhand wide gip vs underhand close grip, they aren't called lat pull down but I am blanking on the actual names)...

As far as I know, they're called lat pulldowns, just with variable grips. What makes you think they're named something else?

They had some other name in the machine, I think.

I guess the lat pulldown could have been called cable pulldown, but it's the same muscles worked regardless.

nossmf wrote: »

I guess the lat pulldown could have been called cable pulldown, but it's the same muscles worked regardless.

Oh, I do know it's the same muscle groups, lol

Leg day quad focused

Belt squat 10 x 3
Back off set 13 x 1

Leg press 15 x 4
Weighed hyper extensions 10 x 3
Leg extensions 15 x 3
13 x 1
Seated Leg curl 12 x 3
Calf raises 15 x 3

1 hour cardio

Back on the river today, rowing bow of the double with one of my favorite double partners: Usual distance, just a jot under 7k. It was a little choppy with some rollers at our turning point near the West-most bridge, almost close to scary but not quite. Otherwise, a beautiful day for a row. There was a quad of other rowing buddies out with us, with one of the club's newer folks in 2-seat, so they were going a bit slower to help her get accustomed to synchronizing with others.

A little walk later, but not much.

Upper Body

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 3x15sec

Been weeks since I did this workout, been doing a full-body most weeks due to work requirements. But this week I get to lift four times again, so dusted off this bad boy and went to work. Tomorrow will be my second leg day of the week, looking forward to it.

Incline press, decline press, shoulder press, chest press, pec fly, triceps press, high row, front pulldown (the last two are what I called lat pulldown last time), mid row, row, lat pulldown and abs

All 3x10 except pec fly because I it couldn't get it today. I did 3x10, 3x8, 3x8 there.

Today I did a little over 18,000 steps and a Zumba class. I typically try to get 10,000-20,000 steps a day, of I'm not doing Zumba I'm now doing 30 minutes of bike as well as my steps and if it is a Zumba day I do my steps and Zumba. But I do Zumba two-three times a week.

[quote="AnnPT77;c-480926
But @DiscusTank5, the fact that you're rehabbing from a very, very difficult passage in your life, working hard at it, doing a variety of things, making such good progress . . . I think that's REALLY impressive. [/quote]

Thanks Ann--I appreciate the encouragement.
And @watts6151 -- I had to look up Wesley Vissers. That guy is a mountain! Geez.

Last night after a parents' meeting at the school, I stopped by the gym for 15 min. on the rowing machine. Today's workout, if you can call it that, has consisted of a couple of walks in the park with my dog.