What Was Your Work Out Today?

This morning was pushups (Bring Sally Up challenge) as well as 30 straight.

Bicep curls 4 x 30

Tricep dips x 20

Then start the day

Dan John’s Armor Building Complex
5x2/3/5-2/3/5(50L50R)
Kettlebell Press

Lower Body

Squats 5x10
Rack Pull 4x10
Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
Cable Crunch 4x10, 15, 20, 25

Don't think of it as "failed". You simply didn't get the max reps desired. For this reason I recommend instead of having a hard rep goal, instead do a rep range, say 8-10 or 10-12. When you can consistently hit the top of the range, it's time to increase weight, and each time you do you drop to the bottom of the range and work your way back up.

Incidentally, my upper body day the other day had most of the exercises performed at 10% less than usual weight. I sure did not fail the workout; I was there, I worked. YOU did not fail; you were there, you worked.

BTW, my wife and my favorite show is "NCIS", and every time I see you make a post I have to stop my brain from automatically seeing "NCISflyingcircus".

Mid row 3x12 (145lbs)
Row 3x12 (65lbs) single arm
Front pulldown 3x12 (90lbs)
High row 3x12 (80lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (35lbs) single arm
Back extensions 3x12 (160)
Abdominal 3x12 (165lbs)

Went up 5lbs in back extensions and bicep curls. Pretty sure when I do them single arm it's half the weight, but the machine is set to 35 either way.

Pull Day:

Warm-Up w/stretching
Work Sets only listed:
Barbell Curls- 3 x 8, 8, 8 + drop set
Hammer Curls- 3 x 8, 8, 8 + drop set
Concentration Curls- 3 x 10
Duel Pulley Lat Pull Down- 3 x 10
Assisted Pull Ups- 3 x 8
Stiff-arm Lat Pull Down- 3 x 8
Seated Rows- 3 sets 10, 8, 8

Maybe not a true workout, but I volunteered for 3 hours at the Ozark Valley Triathlon--the gravel bike race was today (18 miles), the road race tomorrow (Sprint and International distances). I did the Sprint two years ago and it just about kicked my rear end. By the time it ended today, temps were in the low 90s but with the heat index, it felt much warmer. I had a mile walk back to my car afterward since I didn't get to park in the lot. I'd like to get to the place where I can race again, but the first goal is to finish my chemo.

I went climbing a lot in the week. It was alright.

I went caving today. We did Ogof Draenan in Wales. It was quality. The cave was stunningly pretty. We were running late, but managed to get to where were aiming in the cave (a pure white selenite sphere called the snowball ).

It was, in total 8.5 hours (the approach to the cave was a long walk). Now I am tired and hungry.

Thursday I met someone I knew at the place I would be camping for a few days. He had contacted me the day before because he had to abandon a paddle raft when he went under a log (novice crew on more advanced stretch of river), lost their paddles, and ended up in the ER for hours later that night. We met a third person who's in one of my kayak & canoe clubs; the three of us paddled his raft four and a half miles to the next ramp where we rolled it up and stuffed it in his car. About a mile into our paddle, we found the cooler he had lost. We never found the paddles.

Thursday I paddled my canoe down a fairly continuous whitewater section about nine miles. None of the rapids are really more than Class 2+ or Class 3- but a swim can be very long. There's few eddies, and they are far apart. We didn't have any swims. I did, however, stop at "the phone booth." Yeah. There's an old phone booth next to the river on someone's property. There's a mannequin in the phone booth with a sign that says, "Have you seen my girlfriend?" The owner of that property also has a line hung out over the river that he hangs a four-pack of Rainier Beer from. I paddled under and helped myself to one. I just tossed it in my canoe and had it at the take-out. My favorite flavor - free! Made me smile.

On the way home yesterday I stopped at the dam of a little reservoir to meet the dive club. I got assigned a buddy who is a novice paddler. It was a reminder how far my dive skills have come. I was a novice once, and someone would look after me. Now I get to return that kindness. Being with a newer diver meant the dive was going to be shorter; new divers breath more air than experienced divers. That was fine; I had a second bottle of air if I wanted to go do a second dive. Not much to see, so I just did one bottle.

My buddy had a bit of a panic from down around 60 feet and bolted to the surface. I came up slowly (safely) and she was OK floating on the surface. We still had plenty of air, but I suggested we just drop down to 30 feet and swim back. She wanted to dive more, but I thought we should head back. I impressed myself by swimming right back to the place we had put in. Before we started our dive, I showed my buddy all my equipment even though I didn't expect she'd be able to rescue me if I were in trouble. I checked out her kit so I could help her if needed. I told her I didn't have any need to go deep. She said she likes to go deep, but there's really nothing to see down there. My plan was to stay above 60 feet, but we ended up down closer to 70. I'm very glad we didn't go deeper. I brought us back up, and that's when she started to drift down the steep slope. I didn't want to chase her to depth, but was prepared to. She was able to come back up, but then she didn't stop. She just kept going up, up, up, and out of sight. I followed. I'm glad she was OK. I think one issue was she had too much lead. She also just didn't have good buoyancy control. I hope she keeps improving her skills.

Today is a rest day, or maybe I'll dig weeds. Tuesday I work taking folks who've never been kayaking out for a paddle for a couple hours.

Great workout this morning. Cardio, Push Day and Core.

Stretching

45 minutes on the spin bike: HR 124/151
35 minutes on the treadmill: HR 119/142
63 minutes lifting weights: HR 110/145

Barbell Bench Press: 10@135, 10@155, 8@175, drop set: 4@195, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@125, 6@95, 8@65
Cable Crunches: 12@80, 12@85, 10@90, drop set: 10@95, 10@80
Incline Dumbbell Press: 10@50, 8@60, 6@70, drop set: 5@70, 6@60, 8@50
Cable Triceps Press Downs: 10@50, 8@70, 6@85, drop set: 4@100, 6@75, 8@50
Landmine Twists: 10@20, 10@30, 10@40, drop set: 8@50, 8@20
One-Armed Landmine Overhead Press: 10@30, 8@45, drop set: 6@60, 6@45, 8@30
Dumbbell Chest Fly: 10@25, 10@30, drop set: 8@35, 10@25
Cable Overhead Triceps Extensions: 10@40, 10@50, drop set: 8@60, 8@40
Crossbody Dumbbell Raises: 8@20, 6@25, drop set: 6@30, 6@20

Shoulder Mobility Exercises
Stretching
Weighed in a 296.6

Felt good this morning. Was able to push hard during the cardio, and felt strong lifting.

Leg press 4x12 (140lbs)
Calf raise 4x12 (115lbs)
Leg curl 4x12 (100lbs)
Leg extension 4x12 (65lbs)
Hip adduction 1x12 (140lbs), 1x12 (145lbs), 1x12 (150lbs), 1x12 (155lbs)
Hip abduction 1x12 (145 lbs), 3x12 (140lbs)
Torso rotation 3x12 (105lbs) both sides
Abdominal 3x12 (165lbs)

The usual hip abduction machine I use was broken so I went upstairs and used the other ones. I started at my normal weight and then went up and up. I thought they were easier so I starred higher on the abduction, then had to drop back, lol

Upper Body

Bench Press 10x3x83% 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

No dropping 10% weight today; full steam ahead!

7/1 after work workout:
Push Day

Stretch/Warm-Up

Incline Dumbbell Press- 4 x 10, 10, 10, 10 progressive lbs.
Superset Kettlebell Upwards Flys/Band Pulls- 3 x 8,8,8,
Bench Press- 2 x Warm-Up sets, work sets- 6, 5, 4, 2, 2, progressive lbs.
Superset Strict Lateral Raises to Seated Dumbbell Press- 3 x 10, 10, 10
Deep Stretch of Triceps with Overhead Dumbbell Extension- 2 x 10
Triceps Pushdowns- 4 x 10,10,10,10
Cable Kickbacks- 2 x 10 + dropsets