What Was Your Work Out Today?

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...

My digestive issues eased on Monday. I celebrated by going climbing for 3 hours. It was good, I was in surprisingly good form. My v5 project turned out to have the crux at the top, which was a bit annoying. I didn't get it.

I went climbing on Tuesday. It was good. I flashed a v4, which was terrifying.

I did a 1.5 km swim yesterday.

Incline press 3x12 (50lbs)
Decline press 2x12, 1x10 (60lbs)
Chest press 3x12 (55lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Triceps press 3x12 (95lbs)
Lateral raise 3x12 (20lbs) single arm
Abdominal crunch 3x12 (110bs)

A 4km run today, 28min13. I would have liked to do another 8km like yesterday. But my legs felt like lead again and I wasn't going to do that to myself two days in a row. So a short run, and then another 30min of walking.

Back logging...

Wednesday

Cardio: Incline Treadmill Walk - 30min, 309 calories

*****

Thursday

Weights: Upper Body - Hypertrophy

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)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

Analysis: Welcome to the reverse fly joining my arsenal.

*****

Friday

Weights: 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

Today's workout: very exceptionally (because I'm visiting my parents today) a morning run!
5km in 33min47. Heart rate perhaps slightly higher, but it felt way better than the previous runs despite running at a faster speed.

Probably a small walk today too, if my mom is up for it (severely obese and out of breath, the summer heat doesn't help)

This week's running mileage: 28km. Less than I had hoped, but I think it might have been necessary after two high mileage weeks (34 and 35km).

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

Stretching

65 minutes on the spin bike: HR 133/158
35 minutes on the treadmill: HR 122/138
68 minutes lifting weights: HR 112/153

Prone Grip Lat Pull Downs: 10@130, 8@160, 6@190, drop set: 4@210, 6@170, 8@130
Dumbbell Concentration Curls: 10@25, 8@35, 6@45, drop set: 3@55, 6@40, 8@25
Landmine Twists: 10@30, 10@40, 8@50, drop set: 6@60, 8@30
Seated Cable Rows: 10@140, 8@170, 6@200, drop set: 4@225, 6@180, 8@140
Resistance Band Face Pulls: 10@180, 10@200, 8@220, drop set: 8@240, 8@180
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shrugs: 10@185, 8@275, 6@335, drop set: 2@405; 6@295, 8@185
Straight Arm Lat Pull Downs: 10@50, 8@70, 6@90, drop set: 4@100, 8@60
Dumbbell Cross Body Curls: 8@30, 6@40, drop set: 4@50, 8@30
Cable Crunches: 10@90, 8@100, drop set: 6@110, 8@80

Shoulder Mobility Exercises
Stretching

Felt great this morning, strong and lots of energy