What Was Your Work Out Today?

Good workout this morning. Cardio, Pull Day and Core.

Stretching

45 minutes on the spin bike: HR 126/151
35 minutes on the treadmill: HR 121/137
53 minutes lifting weights: HR 114/157

Overhand Grip Lat Pull Downs: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
EZ=Bar Curls: 15@35, 12@45, 12@55, drop set: 10@65, 10@35
Landmine Twists: 12@bar+10, 12@bar+10, 12@bar+10, 12@bar+10
Seated Cable Rows: 15@90, 15@110, 12@130, drop set: 10@150, 10@90
Resistance Band Face Pulls: 12@170, 12@170, 12@170, 12@170
Kettlebell Pass Arounds: 12@30, 12@30, 12@30, 12@30
Barbell Shrugs: 12@135, 10@165, drop set: 10@195, 10@135
Straight Arm Lat Pull Downs: 10@40, 10@50, drop set: 10@60, 10@40
Dumbbell Curls: 12@15, 10@20, drop set: 10@25, 12@15
Cable Crunches: 15@70, 15@70, 15@70, 15@70

Stretching

Slowing getting over what ever creeping crud I picked up on the plane on the way back home on Tuesday. Just a stuffed up nose and post nasal drip, but annoying.

@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?

nossmf wrote: »

@nicsflyingcircus how did you do the up arrows in your post? Are they some kind of emoji?

It's available as a "special character" in many typefaces on a word processor. On my phone, it's an "emoji" listed with "special characters."

Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25

Friday, rowed 3 seat in the quad. It was sort of a steady-state row, but (especially since our stroke rower was setting a slightly higher cadence), I decided to do about half the distance (3-3.5k-ish) as 10 strokes hard, 10 strokes easy. (Yes, this can be done in rowing: Power application isn't linearly related to cadence; everyone in the boat needs to keep the same cadence (spm), but in sculling - two oars per person - different people can be apply different amounts of power. I worked hard. )

Saturday, stroke (4 seat) of the quad, coached row. We did two-part pause drills, wide-grip rowing, 0 to 60% acceleration on the drive, 0 to 100% acceleration on the drive, then wrapped up with some pyramid intervals of pushed-power rowing alternated with easy paddling.

Decent bit of Z4 heart rate rowing both days.

Great workout today. Cardio, Push Day and Core.

Stretching

53 minutes on the spin bike: HR 120/149
45 minutes on the treadmill: HR 115/130
67 minutes lifting weights: HR 113/150

Barbell Bench Press: 10@135, 8@155, 6@175, drop set: 4@190, 6@165, 8@135
Barbell Overhead Press: 10@65, 8@85, 6@105, drop set: 4@120, 6@100, 8@65
Cable Crunches: 12@80, 12@80, 12@80, 12@80
Incline Dumbbell Press: 10@40, 8@50, 6@60, drop set: 4@70, 6@55, 8@40
Cable Triceps Press Downs: 10@40, 8@60, 6@80, drop set: 4@100, 6@75, 8@50
Landmine Twists: 10@bar+10, 10@bar+20, 10@bar+30, 10@bar+40
One-Armed Landmine Overhead Press: 10@bar+30, 8@bar+40, 6@bar+50, drop set: 4@bar+60, 6@bar+45, 8@bar+30
Dumbbell Chest Fly: 10@15, 8@20, 6@25, drop set: 4@30, 10@15
Overhead Cable Triceps Extensions: 10@30, 8@40, 6@50, drop set: 4@60, 8@30
Dumbbell Cross Body Raise: 10@10, 8@15, 6@20, drop set: 4@25, 8@15

Shoulder Mobility Exercises
Stretching

Felt much better this morning, ramping the weights back up after vacation. Felt good to push some heavier weight!

To finish off the week 'in style': an 11km run today in 1h18min, steady-state all the way.

Total mileage for the week was 35km precisely, that's a gradual increase over a month or so from the 30km per week I was averaging before. A little tweak in my foot occasionally the past days, so I’ll have to watch out (I've had plantar fasciitis in the past, so not keen to go down that road again).

Upper Body - Power

Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

Lat pulldown 1x6 (105lbs), 3x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 3x12 (90lbs)
Mid row 1x12, 1x11, 1x10 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (105lbs)

Continuing to use the alternate abdominal crunch machine, went up 5lbs. Think I'll stick with it even when they fix the one I was using, because I can feel it alot more, it seems.

Strength training today, a bit of everything
Step-ups - 2 sets
Dumbbell bench press - 2 sets flat - 1 set incline
Hyperextension - 1 set
Barbell good mornings - 2 sets
Hanging leg raises - 3 sets
Lateral raises - 2 sets
Cable rows - 2 sets
Dumbbell shoulder press - 1 set
Dumbbell biceps curls - 1 set

I tried to do a short run after that, but my body felt like lead 😋 so I did a fast incline walk for 15b minutes.

Incline Treadmill Walk - 216 calories, 30m

Entering a cut cycle, so resuming a little cardio to speed up the fat loss rather than cutting calories too deeply. I remembered the sage advice of @AnnPT77 who suggested simple steady-state cardio of lesser intensity can still be good enough, so kept both the incline and speed low. No breathing hard, no sweating, no exerting, only saving grace was the Olympics playing on the gym TV, but that's only around for one more week.

Dinner duty today, but I managed to get in a quick 5km run, in 33min06. Starting speed 8,6kph; increasing gradually to 10.1kph.
Feeling quite sore from strength training yesterday, specifically the inner thighs - must be the good mornings and/or step-ups since they were new (though inner thighs aren't where I expected to be sore).

7am
Warm-up - Yoga
Overhead Press - 2x5x24kg(10L10R)
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x10

2pm
Warm-up - General
Overhead Press - 2x5x24kg
Chin - 2x5
Deadlift - 2x10x64kg
Squat - 2x5x32kg
Ab Wheel - 1x10

Yesterday's workout, reported late: Coached row around 10k, the usual drills (one and two part pauses, wide grip, etc.) then some intervals of push power, paddle alternating, with stroke rating (spm) targets on the push pieces.

It was just a quad in the coached session, me in bow. (Bowing in coached sessions makes my head try to explode: It takes more simultaneous fast lanes than my brain has available: Steer accurately (opposite direction I'm facing), listen to the coach, call some details of the drills inside the boat based on what he says, try to fix my own technical deficiencies, etc. It was windy, so we had chop, too.)

I can bow a double in coached rows, but the quad moves a lot faster, so trouble can happen faster. Lots of our group won't bow the quad at all (ever), and none of the other regular bow rowers were there. I only agreed since it was just the one boat being coached. (When we're 5 or 6 boats all heading in the same direction, that requires another brain-lane for traffic control planning plus adds constraints to steering.)

In stroke, we had the assistant coach of our local NCAA Div 1 women's rowing team, so (1) she was a great model for us, and (2) we went extra fast. At least I didn't hit anything!

The same exact workout, performed twice yesterday, twice today. Not sure what goal you're attempting to achieve...