What Was Your Work Out Today?

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

Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12 (45lbs)
Shoulder press 3x12 (40lbs)
Pectoral fly 3x12 (45lbs)
Triceps press 3x12 (90lbs)
Lateral raise 3x12 (15lbs) single arm
Abdominal 3x12 (165lbs)

I dropped 5 more lbs on the pec fly and my range of motion and form was even better. Really didn't decline much til the last 2 or 3 reps of the 3rd set, felt it better in my chest and triceps and was able to keep my arms straighter and let the weight back further at the end of each rep.

After work workout (Garage Gym)
Pull Day

Warm-Up/Stretch

EZ Bar Curls- 4 x 10,8,8,8+drop set
Hammer Curls- 3 x 8,8,8+drop set
Concentration Curls- 4 sets 8-10 reps each arm no break
Lat Pull Down(Rings)- 4 x 10,10,10,10
Pull Ups (Assisted Band)- 3 x 6,6,6
Landmine Close-Grip Rows- 4 x 10,10,10,8
Straight-Arm Pull Down- 3 x 10,10,8,
Push-Ups- 15 shoulder width, 15 diamond, 20 incline

I walk my dogs every morning for a minimum of 2 hours (5 miles) should I add some weights too ??

Today it was 30 minutes of Soul Cycle with my friend. And also it was Leg B day concentrating on Deadlifts. Love it!

Took a 5 day weekend. Summer hours start after holiday. Plan on doing 2 a days Friday-Sundays for the summer.

Morning Workout at the Gym Leg/Core Day

Stretch/Warm-Up

Leg Curl- 4 x 15,15,15,15 + drop set
Leg Extension- 4 x 15,15,12,10 + drop set
Precor Icarian Super Squat- 5 x 10,10,8,6,6,
Leg Press- 4 x 10,10,8,8 + drop set
Farmer Walk- 1 lap around gym with intervals of shrugs.
Shrugs/Front Raises (Plate) Superset- 3 x 8,8,8
Back Extension (Machine)- 4 x 15,15,15,15
Ab Crunch (Machine)- 4 x 15,15,15,15

Cut the grass, fed the trees in the orchard, weeded the blueberries and replanted a couple of tomatoes.

Yoga (10min)
Dead hangs: 3-5x1minute
Wall assisted hand stands: 3-5x 1minute

Dan John ABC
2 clean, 1 press, 3 squat
24kg kettlebell
OTM x 10 minutes

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

Great workout this morning. Cardio, :Leg Day and Core.

Stretching

55 minutes on the spin bike: HR 129/159
35 minutes on the treadmill: HR 118/129
70 minutes lifting weights: HR 111/165

Leg Press: 12@180, 10@360, 10@450, 8@540, 6@630, drop set: 3@720, 6@540, 8@360, 10@180
Cable Crunches: 10@90, 10@100, 10@110, 8@115, 8@120, drop set: 5@125, 10@85
Sumo Barbell Deadlifts: 8@135, 8@165, 6@195, 5@225, 3@245, drop set: 1@255, 4@205, 6@165, 8@115
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50, 8@50, 8@50
Leg Press Calf Raises: 10@180, 10@270, 10@360
Box Squats: 10@bodyweight, 8@35, 8@70

Stretching
Shoulder Mobility Exercises

Then I went an mowed the yard with a push mower for 90 minutes.

My legs were good and shot after that!

7/4- Ride
Something that my wife loved to do. Early morning mtb ride down the coastal trail in memory of my beloved, wonderful, beautiful wife. She would have been 54.