What Was Your Work Out Today?

Retroguy2000 wrote: »

Does this thread appear broken for anyone else? On desktop here, and the latest post is a few mns ago, top of page 708, but there is also a page 709 and page 710, both empty.

This is a known bug in Vanilla Forums that MFP staff are aware of, and working on getting Vanilla to resolve it.

https://community.myfitnesspal.com/en/discussion/comment/48276992/#Comment_48276992

There's a thread in Chit-Chat now that reports the latest real page on various long threads:
https://community.myfitnesspal.com/en/discussion/10923760/running-list-of-the-last-page-of-posts#latest

2x12 DB shoulder press
3x15 machine chest press
3x15 machine flys (just the most stretched half of the movement, done slowly with about 10 lbs more than I can do for the same reps in a full ROM)
3x15 seated upright machine skullcrushers

Back to a one-row day, the usual 7k-ish, bow of the quad. We had 8 rowers this morning, so launched 2 quads. The boat I took has a cox seat/steering lines/moveable rudder, so we taped the steering lines in order to row without a cox. I think we were a millimeter off on getting the rudder exactly straight, because the boat kept moving gradually toward the center of the river unless I kept up pretty constant hard-starboard rowing (keep in mind we're going backwards, so starboard is my left (nondominant) side). I used the rowers to steer more than usual when that got tedious.

This time, we did some technical focus pieces on several different details before, during and after the catch, into the start of the drive; then did a short power piece to see if we could hold the technical changes with more intense rowing; then it was time for the cool-down phase.

DiscusTank5 wrote: »

A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.

@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself. :flowerforyou:

Treadmill, incline walk - 1 hr

Yep, a third cardio day this week, compared to the twice-per-week schedule from the last few weeks. Not sure if I'll keep this going in the future, but at least this week I did.

I spent ALL day preparing for a major storm..moved all my loose objects like pots,etc. into the garage and moved a lot of outdoor furniture closer to the house and bungee corded..better safe than sorry!:D

It has been a while since I posted here.
Monday

Climbing, endurance training. Good fun, I was destroyed afterwards. 2.5 hours.

Wednesday
Climbing, 3 hours. Decent, I got a v5.

Thursday
Lifting; I am weak

Friday
Swimming, just 1km as I went before breakfast and was time constrained.

Saturday
Caving. This was our dig. We got 8-9 metres down, and gave reached a boulder choke.

Sunday
Caving. A boulder fell out of the wall in the dig, and the whole thing feels like it will collapse on your head if you go to the bottom. So we have started digging from the top again to plop in extra scaffolding to hold it together.

The caverns measureless to man needs to wait a bit longer to reveal themselves.

We did a quick cheeky cave (45 minutes to see it all) en route back to the car.

Treadmill, incline walk - 1 hr

Getting cool enough at night that I'm starting to debate wearing a sweatshirt to the gym in the morning.

Stern seat in the 29-foot-long canoe with a smaller than normal squad of participants. We had great weather, very little (superstition keeps me from saying that word out loud when paddling or rowing), and saw quite a few birds. Smiles all around!

Still here, but not good about reporting in lately.

On the 27th, I coxed a quad, but didn't row myself. (I slept very, very little, but managed to stay awake enough to get there, and steer the boat. I wasn't up for rowing.)

On the 28th, this (below) happened, and I didn't realize it until I got out on the road to the boathouse. The whole group took a look at this view, and noped out of rowing (so did the crew club coach who as supposed to coach our row, and the university varsity coach who had her team do a rowing machine practice instead of going out in the low-visibility soup). Our group went out for coffee instead of rowing.



This Monday (30th), I rowed engine room (2 seat) in the quad. It'd been a while since I could just focus on my own rowing technique, no steering required. Only about 6.5k, a little shorter than usual . . . for some reason, the guy in bow likes to turn around when further away from the bridges at either end, while I take boats closer when I'm steering so we get a few hundred extra meters in.

Today, the 2nd, back in bow of the double with my friend J. in stroke. Like we've been doing a lot lately when in the double together, we did interval sets of 10 or 20 strokes hard, then the same number moderate pressure, for the main body of the row (excluding WU and CD). It was more like 7.7k, almost a km longer than usual, because we looped back upstream to avoid the section where the university ski club team was practicing.

Treadmill, 9% incline walk - 1 hr

My wrist feels back to normal, so should be good to go to resume lifting Monday.

I couldn't decide what to do today for my day off with such nice weather. I get to take people rafting tomorrow... in the rain. I wanted to do a downriver canoe trip. I couldn't find a partner. I probably could have found a shuttle, but I slept in.

A buddy suggested putting in at Buena Vista and paddling upstream as far as we could in maybe an hour. I know that stretch of river. We might have been able to get a mile. After that is a steep section that I don't think we'd be able to get past without dragging. And he wanted to go at 09:00. It was still cold at that hour. Buena Vista is a half hour away, so I'd spend as much time in the car as on the water. No bueno. Did I mentioned that I slept in?

Well I did some chores and mid afternoon packed up the canoe and went to the boat ramp about a half mile from my house and pointed the boat upstream. I paddled about two miles in about an hour and a half. I did stop after the first climb which is pretty much right out of the gate. I tossed a lure in the water and got some bites. It's a big lure, so the little fish that were biting didn't really bother me much. I got up past the next two climbs. I got to a shallows that I couldn't get past, but I was able to make the ferry to the other side of the river without washing in to a nasty spot and continued up. I got past the last climb to the island at the water treatment plant. Sweet.

I turned around and drifted back. It took a half hour. I fished a bit. I had to make a little correction to keep from drifting into a strainer, and that's when my lure snagged on a rock. I broke it off and picked the paddle back up for the last seven minutes of the half-hour return trip.

Gorgeous day. Glad I waited. It was warm out. There was one fellow rolling up an inflatable kayak when I was putting in, and one fellow showed up to dunk his power boat to flush salt water out of the engine. I saw nobody else until I was almost back when there were a couple folks letting their dogs swim. I saw a fellow in a fast kayak just putting in while I was taking out. I've met him on trash pick-up events in the past, so we had a chat. Then one other person came to dunk a large boat. That was it.

The wind wasn't bad.

Water level was friendly enough that I was able to make the last climb that I sometimes can't. It was a good day. There was a HUGE hornet nest in a tree right around where I turned around.

Today was my first workout in a legit gym!

I was very overwhelmed with where to start and not embarrassing myself, so I did 30 min on the treadmill (speed of 3.8 and incline at 4), walked one mile around the indoor track, did 4 sets of 10 reps on the bench press at 70 lbs, did 4 sets of 10 reps on the leg press at 170 lbs, and then finished up with another 15 min on the treadmill at a speed of 3.0 (no incline).

I enjoy doing the cardio machines, but I really need to work on upper body, so hopefully I will be less overwhelmed next time.

AnnPT77 wrote: »

DiscusTank5 wrote: »

A short walk with the dog early on, then 40 minutes mid-day out in the gorgeous, nearly fall weather here in NW Arkansas.

@DiscusTank5, 23 the other day, then a dog-walk plus 40 today . . . that's a pretty gorgeous thing in itself. :flowerforyou:

I got in a 75 minute walk with a friend yesterday. It was hot (low 90s) so my dog only lasted the first 8 minutes or so. We dropped her off at the house and continued on!

I fell on a slab climb on Wednesday, and my leg hit a volume on the way down. I twisted my right ankle. I couldn't really walk, but a friend I was climbing with lives near the gym. He twisted his ankle on a caving trip in summer, so he had crutches. So I got home fine, if slowly. (Two walks which normally take 10 minutes; one tube trip and a train journey were the stages involved.)

It has been improving slowly and steadily since then. I've been sleeping 12 hours a day, which is typical of me in recovery mode.

I walked to the local shop without crutches today, so I assume I should be fixed relatively soon. Maybe I should have seen a doctor, but I prefer not to unless it's important.

(Technically, I am a doctor. Some would say a PhD in pure maths doesn't make me a medical expert.)

Upper Body - Power

Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10

My wrist felt great during lifting, thing of the past. I'm switching my BB decline bench back to machine, and my BB OHP back to Smith, both cases because of shoulder instability as the weights go up.