What Was Your Work Out Today?

@Lietchi gorgeous scenery

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

Today's exercise: back to the treadmill. A 5km run this time, starting at 8.5kph and increasing by 0.5kph every km. 31min46 in total, of which 38% in zone 4 (threshold). Quite a workout on a heat wave day (the garage is cooler than the house, fortunately).

I went diving over the weekend. I was trying a new configuration (side mount) and didn't have it set up well. I was head heavy, which caused me to lose my buoyancy on a 20m dive; and go to the surface far too quickly on starting the ascent.

I went climbing yesterday. I was strong

Dan John's Easy Strength...
am
HSPU - 3x3
Chin - 3x3
Dead - 2x5x156lbs (need to join a gym or get some more plates...)
Wheel - 1x10

pm
C&P - 2x5/5x24k
Chin - 2x5
Snatch - 2x5/5x24k
Squat - 2x5x32k
TGU - 1x1/1x24k

I went climbing yesterday. It was decent, I got a thuggy overhanging v5.

My main project turned into a v3, which took me at least 20 goes. I got it after 2.5 hours, by which time moving had become painful. So I called the session then.

Coached row, around 7.9k, me in bow of the quad again (still don't like bow duty during coached rows, but it was only the quad and two singles, so the traffic control wasn't too awful). Quad had my very steady, experienced friend J in stroke seat being a good model for us, and two women from last year's learn-to-row class in the center 2 seats. It went well, though we weren't very fast.

Coach is increasing the intervals (work harder) part of the sessions gradually, which is good. Today, we did some drills, then ended with a 1'-2'-3'-2'-1' pyramid (each amount of time rowing hard, then rowing easy).

That's only slightly up from last time, and I didn't get the extent of Z4 I did when we did a full power 1k with the college athletes. I admit I have more difficulty achieving power in bow of the quad (today) vs. in a double (as during the 1k power piece), just because of the mental bandwidth it takes to steer and make calls in the faster boat with more complicated technical issues . . . let alone compared with being in the engine room (middle seat) where I can focus on technique and power with zero attention to anything else.

Even the 8/2 steady state row where I was in engine room, and did 10 strokes hard, 10 easy (while everyone else AFAIK just rowed moderate steady state) gave me much more Z4 than today's row. I'll be happy when some of the other folks willing to row bow are back from their travels, so I can get back in a middle seat sometimes, and push more effectively.

I think I'm an old enough model to have a carburetor, and getting into the harder rowing cleans out the carburetor. (Yes, I know that's probably a myth, even with cars.) It feels good, though.

ETA off-topic afterthought, but I thought it was interesting. Monday, they took the banquet facility/riverboat entirely out of the river, and put it on the parking lot at the park. This time, I stuck around and watched basically the whole process, just fascinated by it. To do it, they pull out the big wood docks at the public boat launch, park the riverboat as close to shore as they can drive it, put giant inflatable heavy-duty cylindrical bags under the hull in a progressive sequence, inflate them, then use 2 giant cats (and sometimes one small one plus a Skytrak) to pull her ultra-slowly forward maybe 10-15', then place/inflate more bags, pull another bit, and repeat until she's on the parking lot. At that point, they put timber chunks criss-cross underneath the edges, and inflate the bags a bit to add increased layers of wood. I took loads of photos/videos, but I won't bore you with all of that. Here she is sitting on the parking lot. (That's the small cat at right.) It's kind of unbelievable.

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

Stretching

45 minutes on the spin bike: HR 127/156
35 minutes on the treadmill: HR 112/122
68 minutes lifting weights: HR 110/144

Prone Grip Lat Pulldowns: 10@130, 8@165, 6@195, drop set: 4@215, 6@180, 8@140
EZ-Bar Curls: 10@55, 8@75, 6@95, drop set: 4@115, 6@85, 8@55
Landmine Twists: 10@35, 8@50, 6@65, drop set: 4@80, 8@45
Bent Over T-Bar Rows: 10@125, 8@160, 6@195, drop set: 4@225, 6@175, 8@125
Resistance Band Face Pulls: 10@190, 10@210, 8@230, drop set: 8@250, 8@190
Kettlebell Pass Arounds: 10@40, 8@50, 8@50, 8@50
Barbell Shoulder Shrugs: 10@185, 8@275, 6@325, drop set: 4@375, 6@275, 8@185
Straight Arm Lat Pulldown: 10@50, 8@60, 8@70, drop set: 6@80, 8@50
Dumbbell Cross Body Curls: 8@35, 6@45, drop set: 4@55, 8@35
Cable Crunches: 12@90, 10@100, drop set: 8@110, 10@80

Shoulder Mobility Exercises
Stretching

I've been working out everyday, but haven't managed to post them all here. Things have been crazy at work since getting back from vacation!

So Wednesday was a rest day.

Didn't feel very energetic yesterday, but managed a shortish strength training session:
Dumbbell bench press, 3 sets flat, 1 set incline
3 sets hanging leg raises
3 sets step ups
3 sets side raises

Today a long run after two days without cardio: 12km in 1h24min27. Smooth run, managed more than an hour under 140bpm at 8.5kph. Increased to 9kph for the final km.

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

Stretching

65 minutes on the spin bike: HR 130/159
35 minutes on the treadmill: HR 113/126
56 minutes lifting weights: HR 110/146

Barbell Bench Press: 12@135, 10@150, 8@165, drop set: 6@180, 10@135
Barbell Overhead Press: 12@65, 10@75, 8@85, drop set 6@95, 10@65
Cable Crunches: 15@80, 15@80, 15@80, 15@80
Incline Dumbbell Press: 12@35, 10@40, 8@45, drop set: 6@50, 10@35
Cable Triceps Press Downs: 12@40, 10@50, 8@60, drop set: 6@70, 10@40
Landmine Twists: 10@bar+20, 10@bar+20, 10@bar+20, 10@bar+20
One Armed Landmine Overhead Press: 10@bar+30, 10@bar+35, 10@bar+40: drop set: 6@bar+45, 10@bar+30
Incline Dumbbell Chest Fly: 10@15, 10@20, drop set: 8@25, 10@15
Overhead Cable Triceps Extensions: 10@30, 10@40, drop set: 8@50, 10@30
Crossbody Dumbbell Raise: 10@10, 10@15, drop set: 8@20, 10@10

Shoulder Mobility Exercises
Stretching

No surprise, more rowing. It was another coached row day, and on the way there it was spitting rain so I was worried that I'd blown the call on the weather. However, it did clear up as predicted, and the lightning didn't get near until a couple of hours post row, so everything was fine.

I was bow in the quad, and only the quad was being coached: The luxury of full coach-ly attention to the four of us in one boat! We did one- and two-part pause drills, slide control drills, then wrapped up with some ratings (strokes per minute) ladders at increased power. Total distance around 9.5k.

Double exercise today:
- a 7.4km walk with some friends after lunch. Lovely weather, sunny but not too hot. Made a friend, super friendly pooch


- followed by a run on the treadmill in the evening, not unnecessary after thevery copious barbecue with our friends 🙂 5km in 35min 11sec

Great workout this morning as well. Cardio, Leg Day and Core.

Stretching

45 minutes on the spin bike: HR 125/155
35 minutes on the treadmill: HR 112/124
51 minutes lifting weights: HR 109/156

Leg Press: 15@180, 15@270, 12@360, 10@450, 8@540, drop set: 6@630, 8@500, 10@360, 10@180
Cable Crunches: 15@90, 15@95, 12@100, 10@105, 8@110, drop set: 6@115, 10@80
Barbell Romanian Deadlifts: 10@115, 10@145, 8@175, 8@205, drop set: 6@235, 8@175, 10@115
Kettlebell Pass Arounds: 15@30, 12@40, 10@50, 10@50, drop set: 10@50, 12@30

Shoulder Mobility Exercises
Stretching

Saturday
I shore dived Sheringham in Norfolk, doing the chalk reefs. It was lovely; 1.5 hour shallow bimble seeing flounders, crabs, squat lobster and gobies.

Sunday
Climbing. Good fun, I got some technically really difficult slab. 2 hour session.

Pull day