What Was Your Work Out Today?
Replies
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nicsflyingcircus wrote: »Any idea why triceps press I can do alot more?
Some people are simply stronger in one body part than another, whether through being used more or simple body biomechanics.1 -
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.3 -
I went climbing on Monday. It was a high gravity day.
Even though that's not my sport, I empathize. Some days water is mysteriously a lot more viscous than others, too.
P.S. Morning rowing got rained out on Wednesday. I helped with teaching learn-to-row class both Wednesday and tonight (Thursday), but not much workout in the mix, just mild movement - like maybe stress positions holding the stern of recreational shells while instructing our students in basic bladework at the dock.3 -
Lower Body
Squats 4x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend <superset> Cable Crunch 4x10, 15, 20, 251 -
Morning and evening walks with the dog, about 10 minutes each.1
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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)2 -
Seven mile wildflower hike with about 1500 feet of elevation gain.
A marine layer and smoke from prescribed burns prevented me from seeing the coast. The view to the east was very clear, and I could see ALL the volcanoes - all the way up to the tip of Mt. Rainier, and that's 200 miles away. Views of Mt. Jefferson and the Three Sisters were very clear against an azure sky.
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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!3 -
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.
Good stuff!
'Fess up, Ann: are you the anonymous donor?
My workout today was water-based as well: 30 minutes in the local pool with my autistic 16 year old. I swam laps near him and alternated that with treading water. Also the requisite 10 min. walk with my dog. She's really losing her 'get up and go' now that the summer weather is here.
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DiscusTank5 wrote: »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.
Good stuff!
'Fess up, Ann: are you the anonymous donor?
My workout today was water-based as well: 30 minutes in the local pool with my autistic 16 year old. I swam laps near him and alternated that with treading water. Also the requisite 10 min. walk with my dog. She's really losing her 'get up and go' now that the summer weather is here.
Not exclusively, and I think not a significant percent of the fund. I did donate some. Now you know something that no one (other than the fund coordinator) knows, because no one else ever asked me flat out.
I wish I liked swimming.
I tried to. 30 minutes of swimming/treading is a great thing. When I do talk myself into a pool swim, I spend a few minutes treading water, because that's a useful skill in case of inadvertent rowing shell flips - part of the process for getting back in the boat, in deeper water. 1 -
Not exclusively, and I think not a significant percent of the fund. I did donate some. Now you know something that no one (other than the fund coordinator) knows, because no one else ever asked me flat out.
I wish I liked swimming. I tried to. [/quote]
Good work on the donation: your secret is safe with me, especially since I don't know anyone you row with!
Ah, swimming. Sometimes I think I love it even more than my labrador retriever does. Got a little burned out after last year's triathlon season (to be clear, I did ONE race, so not really a whole season), and then after my surgery I wasn't allowed to swim for several months. Now, I'm celebrating a return to the water!
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I can doggy paddle long enough to get from boat to shore, provided I'm on a lake or river. lol Nah, I'm fully versed in swimming (except the butterfly), just prefer not to as I hate sticking my face in the water and not being able to breathe the exact moment I want to.
We got a notice from the city that "someone" had complained about the state of our yard, how the weeds were too high, grass uncut, tree branches making it hard to walk past, and junk in my back yard (out of sight from the street). Note said fix everything in ten days or face a $1,000 fine and court appearance. I admit, the things cited needed fixing, but not in this manner! Sheesh. So the last two days have been busting my butt trying to fix what was cited, all while wondering which neighbor had the issue and chose to go the legal route rather than just talk to me.2 -
We got a notice from the city that "someone" had complained about the state of our yard, how the weeds were too high, grass uncut, tree branches making it hard to walk past, and junk in my back yard (out of sight from the street). Note said fix everything in ten days or face a $1,000 fine and court appearance. I admit, the things cited needed fixing, but not in this manner! Sheesh. So the last two days have been busting my butt trying to fix what was cited, all while wondering which neighbor had the issue and chose to go the legal route rather than just talk to me.
My city has an ordinance that grass has to be no more than 10" after some date in June. It's a fire hazard thing. It can only apply to the front yard though; we can do what we want in the back yard. We do have to maintain an eight foot clearance over sidewalks and 12 feet over the street, and we have to keep brush trimmed so that they don't obscure sight lines. Funny thing is that the City doesn't always obey this ordinance on property they own and manage. They'd have a hard time trying to enforce on people if they don't enforce it on themselves.
I can't imagine your city has any right to dictate what you do in your BACK YARD if it's out of sight of public space without some kind of visual aid. Flying a drone is a visual aid. Binoculars are visual aids.
Ten days as a first notice is pretty damn rude if you ask me.
I don't have a HOA.1 -
Nah, I'm fully versed in swimming (except the butterfly),
We got a notice from the city that "someone" had complained about the state of our yard, all while wondering which neighbor had the issue and chose to go the legal route rather than just talk to me.
Sorry to hear about that added stress, @nossmf . And @mtaratoot, we don't have an HOA either. Generally our small town is pretty lenient (I'm in a neighborhood where it isn't unusual for people to park extra vehicles in their yards, to give you an idea).
However . . . the neighbor to our immediate right has been retired the full 21 years we've lived in this house and keeps his one-acre yard meticulously tidy. Once we put out stuff for the fall clean-up a week too early and he complained to the city. My husband pulled our tiny junk pile back from the road but . . . parked it where our neighbor could still see it.
Hopefully your neighbor will get over him/herself and give you some grace in future. A $1K fine sounds crazy.
As for swimming, I try the butterfly from time to time but it's a higher energy expenditure than I can sustain.
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Leg press 3x12 (135lbs)
Calf raise 3x12 (115lbs)
Leg curl 3x12 (100lbs)
Leg extension 3x12 (65lbs)
Leg adduction 3x12 (140lbs)
Leg abduction 3x12 (140lbs)
Abdominal 3x12 (145lbs)3 -
Today is shoulder day:
Superset: 4 sets: 8-10 dumbbell shoulder press; rear deltoid flies
Superset: 4 sets: 8-10 cable lateral raise; cable front raise
Superset: 3 sets: 8-10 dumbbell lat raise; single arm landmine press
Superset: 3 sets: 8-10 machine rear flies; weighted wall ball
I'm really focusing on building shoulder mass so I've broken it out into it's own day.3 -
I went caving on Saturday. We did Otter Hole, a tidal cave which is probably the prettiest cave in the UK.
There are two possible trips, between tides and through tides. We thought we had signed up for the longer through tide trip, but it actually turned out to be between tides, around 6 hours. The first 2 hours (and last 2 hours) were very hard caving: Very narrow, very muddy and quite a few hard climbs with shoulder deep water at the sump.
We pulled ourselves through the "eye" at this point; using some rope to dra ourselves through a small hole with the water both sides.
UK caves have a difficulty grading system I don't understand at all. I think the highest grade is 5d. This cave is 5d.
Then it was stunningly pretty. Amazing cave, I want to do the longest trip.
Sunday was a short walk in the forest.3 -
I went caving on Saturday. We did Otter Hole, a tidal cave which is probably the prettiest cave in the UK.
Then it was stunningly pretty. Amazing cave, I want to do the longest trip.
@drmwc -- you mention twice how pretty Otter Hole is. I'd love to see some pics, if you were able to take any.
Years ago when we first moved to this area, hubs and I toured a so-called wild cave, War Eagle, here in NW Arkansas. The one hour long "tour" involved crawling on our hands and knees for at least 15-20 min. through ice-cold water. I couldn't feel my hands by the end and my clothes were completely muddy. That's about the only time I've done anything remotely like what you are describing. Then again . . . there's another cave in this area, Lost Valley, that requires crawling on hands and knees with a VERY low ceiling, but the payoff is getting to a large underground room with a waterfall. We did that a few times before having kids.
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@DiscusTank5 The mud defeated my photographic ambitions. I went for a video camera in a dive case in a dry bag in a tackle bag. It was inadequate again the mud; here is the camera post trip.
Here is a photo someone more competent took of the Hall of Thirty, the best bit. (http://blog.dudleycavingclub.org.uk/2017/08/phil-gets-little-hotter-in-otter.html?m=1)
You can see a caver in the picture for a sense of scale.
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@drmwc thank you for the pictures. That camera really went through it--and so did your mud suits! I read the blog write-up of the excursion. Sounds amazing, except maybe for Phil who got left behind.
Here's a webpage with some pictures of the cave at Lost Valley: https://www.nps.gov/places/eden-falls-cave-lost-valley-trail.htm
And an internet picture of the 25-foot in-cave waterfall. It's been too long since we went through the Eden Falls cave for me to locate pics we took.
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Went for a few walks3
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Dragonboat practice. Paddling drills for an hour5
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Incline press 1x12, 1x10, 1x8 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12(45lbs)
Shoulder press 3x12 (30lbs)
Pectoral fly 3x12 (55lbs)
Triceps press 3x12 (85lbs)
Abdominal 1x12 (145lbs), 2x12 (165lbs)
Switched the machine I use for pectoral fly (hence the weight discrepancy) to the one I noticed more people who seemed to know what they were doing using. Definitely felt more chest engagement. Struggled on incline press today as I did it as my fourth exercise vs earlier in the workout. Upped my chest press and triceps press weights by 5lbs apiece. Upped my abs by 20 lbs after the first set.
I also worked in with a stranger for the first time today! He offered, but hey still. Progress.3 -
Climbing. We practiced dynos ,(jumping movements). It was fun, I was in form. I always find it interesting when I do them well; there momentum gives you a lot of time to grab the target hold
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Diving in a box.
At the aquarium.
An hour dive in the open sea exhibit while we cleaned the acrylic tunnel then another hour dive in the same exhibit to run the siphon and pick up poop. I found a few shark teeth. I think I found one of them three times - it kept falling out of the cuff of my glove.3 -
Upper Body
Bench Press 10x3x78% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
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
Over the weekend spent a good 16 hours doing yard maintenance: lopping branches off trees, lugging branches away, pulling weeds, mowing/trimming lawn, filling a huge trailer-full of junk (old couches, mirror, shelves, etc). Estimate I burned some 2,500 calories, certainly didn't eat enough to offset the extra burn. For a guy wanting to GAIN weight, this was not ideal.1 -
Over the weekend spent a good 16 hours doing yard maintenance: lopping branches off trees, lugging branches away, pulling weeds, mowing/trimming lawn, filling a huge trailer-full of junk (old couches, mirror, shelves, etc). Estimate I burned some 2,500 calories, certainly didn't eat enough to offset the extra burn. For a guy wanting to GAIN weight, this was not ideal.
@nossmf that's exactly the weekend work I pictured you doing. Sounds exhausting. Wish you could transfer some of your unwanted calorie burn to me (hee hee).
Workout: Short walk with the dog, then a visit to my oncology center for a check-up,* and later an hour at the local pool with my kids. I spent half the time treading water and the remainder jogging in place or doing a couple of strokes in my son's vicinity.
*there's nothing that compares to the elation I feel when walking out of the treatment center.3 -
Guess what I did?!?!?
I rowed.
Two seat of the quad was great this morning. Since I didn't have to bow (takes a lot of mental bandwidth), I could work on the technical corrections the coach gave me on Saturday. I liked it, lots.
I did help the bow rower a little, relaying (shouting) commands (she has a soft voice), and with advice here and there. (She hasn't bowed in a looonnng time, gets a little stressed/flustered sometimes.) It still gave me some good tech-work time. I'm so impressed that she volunteered - it's hard for her.
Tonight I worked the learn-to-row class again, which was mentally exhausting for this natural introvert. (I coached/coxed a quad with two people who were doing their first ever on-water row, and two experienced rowers. Coxing/coaching is a very "on" thing, psychologically.) The new folks did really, really great. That part was very fun.
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Lower Body - Tuesday
Rack Pull 4x10
Hip Thrust 4x10
Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x202
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