What Was Your Work Out Today?

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

Quick training session while my back recovers...
100 push ups - 5x2/3/5/10
100 face pulls - 5x20
1.5 mile walk...

Monday

Strength: Upper Body - Power

Bench Press - 5x5
Cable Row - 5x5
Seated BB OHP - 3x10

Analysis: My work relief showed up an hour late, thus I started my commute an hour late just as rush hour began, thus I got to the gym nearly two hours late and didn't have time for a full workout. This is getting to be a pattern, having to abort workouts or cut them short when I workout after work instead of first thing in the morning before like I prefer. This phase of training new personnel will only be a couple more weeks, then I can return to normal pattern.

Tuesday

Cardio: Incline Treadmill Walk - 1 hour (500 calories)

Didn't post yesterday's row: I was in 2 seat of a quad, and we were out with a rower from our learn-to-row class who hadn't previously rowed a quad with experienced rowers. She was in 3 seat, i.e., right in front of me. We did some drills, but generally only moderate steady state pace. She did great, but we wanted to keep the first row really manageable and fun for her, which she said it was. It was the usual just under 7k distance, and the weather was perfect.

Seated leg press 3x12 (160lbs)
Seated calf raise 3x12 (120lbs)
Seated leg curl 2x12, 1x9 (120lbs), single leg 3x12 (60lbs) LLE
Leg extension 2x12 (85lbs), 1x12 (65lbs), single leg 3x6 (30lbs) LLE
Hip adduction 1x12 (155lbs), 2x12 (150lbs)
Hip abduction 1x12 (155lbs), 2x12 (150lbs)
Abdominal 3x12 (115lbs)

Was not feeling it today. Gutted through with some weight drops (leg extension and hip abduct/adduct) and skipped torso rotations. Just didn't have the energy. I wish I'd gone this morning at 9 right after work instead of taking a short sleep (2.5hrs).then going to a dr's appt then to the gym

Wednesday

Cardio: Incline Treadmill Walk - 60min, 540 calories

*****

Today

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

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

I participated in a Paddlecross race to support a local non-profit. I had some crazy idea that I might win the under ten-foot kayak category. Let's just say I did a lot worse than I expected. The worst part is I let all that get into my head, and I can't shake it.

I identified my main competition well before we started. I have a fast boat; so did he. He was in his 20s too. The other boats weren't necessarily fast boats. I watched the fast guy pull away pretty quickly. I was second for a while until I got passed by another fellow, probably in his 30s or early 40s. I paced him hoping he'd lose steam and I'd pass. About a mile before the end of the race, the other early 20s paddler passed me. I told him he was just teasing me the whole time. He said, "Let's go pass that other guy." I told him I thought I was done. He said, "Nah - you can do it; let's go." That was pretty neat, and I came in just a few seconds after him.

I was able to pass three paddlers in the 10-foot and over category, so it's not like I was slow, but I really let it get into my head. I hope I can shake it.

I wonder how I would have done if I had entered the long boat category and took my canoe. For sure I wouldn't have beat the top three in that class. One was on a surf ski, and the other two top finishers were in long sea kayaks. Sea kayaks are usually just flat out faster than canoes. Oddly, the surf ski came in third. It was a borrowed boat. I might have been faster than the fourth sea kayak, but maybe not. Next year I don't think I'll race, or maybe I'll enter the canoe or get in a tandem with another paddler. Maybe I'll just be a safety boat and have fun and not have to race.

I think this may be the first time I've entered any kind of race as an adult. I guess I'm not a racer.

Lat pulldown 1x6 (105lbs), 2x12 (85lbs)
Front pulldown 3x12 (100lbs)
High row 2x12 (90lbs), 1x9 (80lbs)
Mid row 3x12 (185lbs)
Rear delt fly 1x12 (40lbs), 2x12 (35lbs)
Back extension 3x12 (175lbs)
Bicep curl 3x12 (55lbs) single arm
Abdominal 3x12 (120lbs)

6-7 am: Mobility/Flexibility
Yoga

Strength
HSPU - 3x3
Chin - 2x5
Dead - 2x5x156lbs
Wheel - 1x10

2-3 pm: Strength
Press - 2x5/5x24k
Lever Arch - 2x5
Clean - 2x5/5x24k
Carry - 2x60s (1L1R) 24k