What Was Your Work Out Today?

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

2 miles on my walking pad. Been doing 2 miles a day since Saturday. Friday was only 1.7. I’m going to try and keep it going because I’m 5’4” and am way too heavy for this height.

Didn't report yesterday: The usual just under 7k rowing bow in the quad in the morning, mostly doing moderate pace rowing with some technical drills because it was hot and humid, but we did throw in some 10 hard/10 easy intervals toward the end. Later, carried a few boats while supervising open rowing, but didn't row again.

Paddled about 6.5 miles. It was far more pleasant than racing for five miles. We were on a peaceful arm of a reservoir with little wind and good weather. Eleven seniors participated plus me and one other staff member. One of the participants was very fussy about the route we took to get to the reservoir. Others thought the five minute longer (and easier/more scenic) route was PERFECT because it gave the rain enough time to stop before we got to the ramp.

The exercise I got wasn't just from paddling. We have to load 14 kayaks from the racks where they are stored onto the trailer, then unload at the ramp, then load back on the trailer, then do the Tetris to get them back put away. Of course we also have to move paddles and PFDs, but they are much lighter and easier to move around.

I opted not to go SCUBA dive today. I'll get some rest and do chores, I'll get ready for a talk I'm giving tomorrow, I'll get ready for the next paddle trip to a place I love (unless that changes), and get ready for an overnight party/camp trip filled with music, food, and beverages. I might sneak out and hike up the peak since it doesn't seem that hazy, and I might get some nice views.

@AnnPT77

Twenty seven.

Wow!

You're my hero.

Around an hour or two of this:



. . . which is shoveling, wheelbarrowing, and raking A57 limestone on the path at the rowing club. Neither of these anonymized people is me, because I was the one taking the photo (for our members-only social media page).

Tonight I rowed a little bit, but only maybe 1.5k in a recreational single to take one of our current-year learn-to-row participants through her skills test for full regular membership. (She passed.)

Full body rdl 4x12, leg curls 4x12, medium grip lat pulls 4x10-12, seated row 4x 10-12, high pulls 2x 15-20, cable curls and tricep push down 2x15-20 super set. Walked 12000 steps and desk cycle 1hr at 12.5mph pace.