What Was Your Work Out Today?

I’ve been using the habit nest cards as it keeps things mixed up and I rotate body parts. This was today’s workout, following a 5 minute treadmill warm up and ending with some yoga.

drmwc wrote: »

Me emerging from a cave;
A sting ray:

Thanks for the sting ray pic! I was about to beg for some underwater photos. I love the ocean but only get to see it once every year or two. Touring the Galapagos sounds awesome; flying economy when you paid for more, not so much.

Nothing big. I was helping at learn-to-row class tonight again, and rowed in the barge with the students for a couple of kilometers, carried some boats and oars, poled the barge to "park" it on the shoreline after class, and miscellaneous other small stuff, for a couple of hours.

This photo is not from tonight, but it's a view of the barge (taken last year) to give those unfamiliar with it an idea of what an odd watercraft this thing is. Tonight I was rowing, but in the photo I'm the one at the far end center in fluorescent green shirt. (I was rudder woman that night.)

Yes, that is an elderly dog in a fuzzy blue bed in foreground. Passenger craft.

Weights: Upper Body - Monday

Bench Press 10x3x76% 1RM (Final set AMAP, got 12)
Cable Row 5x5
Machine Decline Press 3x10
Machine High Row 3x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

*****

Weights: Lower Body - Tuesday

Rack Pull 5x10, 8, 6, 4, 2
DB Lunges 3x10
Leg Press 4x10 <superset> Leg Press Calf Extend 4x15 (Last Set Drop Set)
Roman Chair Knee-Ups 4x20

My US Army son is home for the week to celebrate his and my birthdays. He can run circles around me (man, I would love to see him now vs me in my prime!), and his strength in the gym has made huge progress. But I still showed him he has a lot of work ahead of him before he can outlift the old man!

Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12 (40lbs)
Shoulder press 3x12 (30lbs)
Pec fly 3x10 (30lbs)
Triceps press 3x12 (80lbs)
Abdominal 3x12 (145lbs)

So after a little digging around, I have figured out pec fly and chest press are total weight and not per arm. So correct weights on those are 30 and 40 respectively, lol. Now the 40 chest press was easier than either decline or incline, I'll try 45 next time.

Any idea why triceps press I can do alot more?

Upper Body

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
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

I went climbing on Monday. It was a high gravity day.

I went back to the same gym on Wednesday. It was fun, I got everything I fell off on Monday. Fot some reason, it was super friendly.

I went clubbing on Thursday. It was good, I wasnt in stellar form but it wasn't too shabby.

Lower Body

Squats 4x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend <superset> Cable Crunch 4x10, 15, 20, 25

Mid row 3x12 (125lbs)
Row 3x12 (60lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (25lbs) single arm
Abdominal 3x12 (145lbs)

Turns out we're going to have some coaching in our club this summer, from the collegiate club team's coach whose boathouse is next door to ours. He's a good coach, nice guy. Funding is from an "anonymous donor fund" from within our club, to pay him so that the coaching is free to members who participate.

Today was our first session. It focused on technical drills and corrections, which is just what we need. We did various one- and two-part pause drills, "cut the cake", and some stretches of just plain rowing in between drills to integrate the drills' emphasis and individual corrections he gave us. (He drives a "wakeless" (not totally wakeless ) launch alongside the group, uses a bullhorn to call us by name with corrections. We had 3 singles and a double. Two racing (skinny) singles were a couple of the collegiate rowers, the other 2 boats from our community club.

I was rowing a recreational (wider) single, since this was my first time out in a single this season and I wanted to focus more on technique without balance challenges. I figured I'd be the slow boat (oldest participant by 25+ years, wide single), but was relieved that although mostly at the slow end of the bunch, I did keep up with the group.

At the last, we wrapped up with 10 strokes hard, 10 strokes easy, then 20/20, 30/30, 20/20, and 10/10 again (and repeat back to the dock). This was the first time this season I've really tried to push power, and in the wide rec single there was a bit of a strength component to this. It went OK.

Things to work on: A bit more layback on the finish with elbows coming back past my body well, keeping my knees together and sitting taller at the catch, backing the oar in a teensy bit more especially on the left side so I don't miss water at the catch. (The knee thing is a holdover from when I was overweight; I used to have to make room for my belly. It's improved, but there's still a vestige.)

Good stuff!