What Was Your Work Out Today?
Replies
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Today I did a hike. About 9.25 miles. Most of it was on a set of trails I've hiked before, but a portion was new to me. It also involved some route finding when I took what I thought was a side trail that ended up leading into a harvest unit. I could follow the trail for quite a while until it ended in a slash pile. I kind of knew which way to go, and I have a GPS device on my wrist. So off I went slogging through the harvested area and popped out in an area that is being developed for new fancy houses. Very muddy boots.
I also did the loop in the opposite direction I usually do it. I think that's a good idea. Change it up. Things look different from different directions.
I was a couple miles in and it started sprinkling. There was no rain in the forecast; it was supposed to be cool and sunny. Well, I should know better. It's late October in western Oregon. Um... and I didn't have my raincoat. Yep. Shoulda known better. But alas - it didn't look like it was much rain, and I was already a couple miles from my truck. Blue sky was all around. I continued. The rain stopped. I could hardly call it rain. Just light sprinkles. Kind of Oregon sunshine really.
When I got near the top, it started to drip again. Then it started to rain harder. Uh-oh. Now I was four miles from my vehicle. The warm layers I had were synthetic, so I wasn't terribly concerned, although I really didn't want to be soaking wet. I realized that since I was up high in the coast range foothills, it might rain up there even if it didn't rain a drop down in the valley. I knew I was about to go into a fairly open area, so I just hung out under a big Douglass-fir and waited. The rain seemed like it wanted to slow down. I said screw it and headed on. Right as I got to the open area of the trail, it mostly stopped. Bonus!
By the time I got back down to the trailhead, it was once again a bluebird day. My boots were caked with mud. I changed them out and got in the truck after carefully removing the mushrooms I had stashed a couple miles from the end of the trail. There was a log just full of Pleurotus (oyster mushroom). I took four caps and left the rest. I didn't have a collecting bag. I didn't even have a backpack. I carefully put them in two pockets of my jacket. I also found one very large chanterelle, but my pockets were full. Had they not been full, I still wouldn't have taken it. It was soggy and starting to rot. I left it to spread its spores.
The trailhead is at the top of one of the hills at the edge of town. Near the bottom of that hill, only a half mile away, is my gym. I went in and treated myself to a nice sauna, a shave, a shower, and some more sauna time.
Is that a workout?3 -
@AnnPT77
I don't think the Sweep Boat you mentioned is what I think of when I think of a Sweep Boat. Sweep boats were used back in the day to transport supplies on a very few rivers like the Salmon in Idaho. They "sweep" the current. It has to be a river with a fairly steep gradient. The boats have very large "sweep" oars on the bow and the stern. There's no rowing to get momentum or stop it; there's just [url="httpsDr://www.youtube.com/watch?v=HhJhyHoHcC0"]moving the boat sideways to avoid obstacles[/url] or catch eddies. Sometimes, like in that last video link, they don't end up where they planned and get badly stuck. Yikes!
Modern sweep boats are inflatable. Get out of their way if one's coming up behind you. They haul gear for commercial raft trips. Some private boaters have sweep boats, but it's kind of rare.
@mtaratoot, when I said "sweep boat", referring to the general type of rowing I do, I meant a rowing shell rigged for sweep oars, i.e. the "one oar per rower" boats. That would be eights, fours or pairs. I usually scull, which is the "2 oars per rower" rigging, i.e. octuples, quads, doubles, singles (but we don't really see octuples in the US). Sweep oars are around 12.5 feet (3.9m) long, sculls about 9.5 feet (3m).
Though it can happen in any rowing shell, the longer oar creates more risk of being ejected from the boat when certain kinds of bad bladework happen ("ejector crab"). It looks something like this.2 -
Treadmill 1-hr 12% incline walk2
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I just started my workout last week so I am not doing much. I had a treadmill for an hour and cycled for half an hour. I would be gradually increasing my workout eventually.3
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If 90 minutes of cardio is "not doing much" I hesitate to ask what a LOT would be in your eyes! lol1
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Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
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 3x10, 20, 30sec
*****
Been a while since I was actually trying to lose weight, remembering a little bit of the frustration, lol. My weight hasn't changed in the last 4 weeks, though my waistline does fit my pants better so I know progress is being made. Just mildly irksome to not eat back any of my cardio calories, pass on snacks and treats, and still be the same weight, lol.2 -
Chest press 1x9 (70 lbs), 1x12 (65lbs), 1x7 (65lbs)
Pectoral fly 1x12 (55lbs), 1x9(55lbs), 1x12 (50lbs)
High row 1x8 (100lbs), 2x12 (90lbs)
Row 1x12, 1x11, 1x8 (85lbs)
Shoulder press 3x12 (60lbs) (30lbs/arm)
Lateral raise 3x12 (25lbs) (12.5lbs/arm)
Triceps press 3x12 (105lbs)
Bicep curl 3x12 (55lbs) (27.5 lbs/arm)
Abdominal crunch 3x12 (125lbs)
Used a different row machine (fixed position vs the motion one) and the difference is noticeable, lol. I'll stick with the fixed position one from now on.
Superset the biceps curls and triceps pushdown. No idea if that's right or not, but their next to each other and use different muscles.2 -
You absolutely can superset the biceps/triceps for exactly the reason you mentioned. Some people feel it gives them a better "pump," some feel it actually increases strength ever so slightly (since your biceps are normally resisted by your triceps, even when not trying to do so, but if the triceps are fatigued they resist less which allows the biceps to reserve more force for the movement).
Regardless, doing a superset in this manner decreases time spent in the gym, since you only need a single rest period for two exercises, instead of a rest for each one.
Or you can do without supersets, that's also perfectly valid. Dealer's choice.1 -
@nossmf yeah, it definitely saved me about 7 minutes, which, not a huge deal, but it also felt like a good use of my time. Win-win.1
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Gravel bike ride. It kicked my butt. I am wondering if gravel biking is really for me. But then again, it was steep, and there's a very steep section right at the start. I had to walk after pedaling less than a quarter mile. I think I got off to walk six times. The last time was back on pavement part of the last quarter mile back to my truck.
Total miles only 7.2. Total climb ~1500 feet. This was a new personal best since I've had my Garmin wrist device. The last one wasn't a gravel ride - it was before I even had the gravel bike. It was just a fun ride out to the next town and around some hills a couple years ago.
The ride started with a steep gravel road that crested, then descended, then turned towards a land trust property and climbed steeply again. Near the top, I took another road to the very top overlook, then a singletrack back down to the wider trail/road. From there I headed down a trail that I like to hike. Part of THAT was steep. Too steep - I was on the brakes a lot. Near the bottom where it's VERY steep and has some tight switchbacks, I had to hop off to get around the turns.
Then I popped out where I normally park to do the 10K out and back hike. From there was a steep gravel road to another gravel road to a paved road with a long steep descent. I let it run for the most part except when there was a car coming at me or there was a blind turn. Maximum speed 33.0 mph. Then the last climb up a final paved section. Average speed for the whole ride 5.6 mph.
Most of the ride was through mixed conifer forests. Part of the land trust area is oak savanna. Very nice. Overall, I am glad I went. I bought a nice gravel bike in spring and haven't ridden it much. I almost aborted my plans twice. First, the place I went didn't have any parking. There's another place to access that forest, but it's on private land. I have a permit to park there. The timber company gives out free permits as long as you go by and renew them every year. You can choose up to ten of their tree farms to access. Well, my parking pass wasn't in the truck. I didn't want to drive to the saddle, so rather than abort, I decided to check out another spot. There was NOBODY THERE! As I got my bike off the rack I realized I had neglected to bring a water bottle. Oh well. I also remembered checking my frame bag to make sure I had a pump and spare tube. Right as I got started, I realized that my tool actually wasn't on the bike - it was on another bike. Grrr. Almost aborted again, but I figured I could always hike out if I had to. Yeah. Nice ride I guess.
I might or might not keep riding for fun as we get nasty weather. Part of it depends on how much cleaning and maintenance I want to do. I will need some cold weather biking gloves; I just wear regular gloves for normal commuting in winter. I found a pair of cold-weather biking pants at the consignment shop after I had my bagel this morning. I stopped in to see if they still had a brand new Pelican case on deep discount from their regular store as they stopped selling boating stuff. They did. I got both. The pants don't have a chamois, so I'll need to get a liner if I want to ride with them for any length of time.
When the trail or road wasn't too steep (up OR down), I really enjoyed it. The packed soil on the single track was more fun than the gravel roads. I need to find some less steep gravel roads and trails to go explore.
I'm glad I went.
It kicked my butt though.
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I finally got around to swimming. My gym cancelled my earlier two bookings with no explanation.
The first 5 or 6 lengths were hard; I was doing breaststroke and my ankle complained about the rotational movement. After that, it must have sufficiently stretched, so it felt good. I did 500 metres, so not far, but it was before work and I was time constrained.
Later, I did a 5 mile walk. I was pretty fast by my injured standards, and pain free. So I decided to see if climbing was possible. This was over-ambitious; it felt painful so I didn't last long or climb hard .4 -
Seated leg press 3x12 (165lbs)
Seated calf raise 3x12 (130lbs)
Seated leg curl 3x12 (120lbs)
Leg extension 3x12 (85lbs)
Hip adduction 3x12 (155lbs)
Hip abduction 3x12 (155lbs)
Back extension 3x12 (175lbs)
Torso rotation 3x12 (115lbs) both sides
I went up 5lbs in leg press and Calf raise.
When I finish my coffee, my husband and I am going hiking. We're lucky to live within 30 minutes of the southern (small) part of the Appalachians and we have several land trust areas. High is 79, lightly breezy, the fall leaves are gorgeous. Our planned hike is about 4-4.5 miles with about 800ft of elevation change.
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Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 252 -
Today's workout involved 30 minutes of walking around campus (morning light, beautiful fall colors, finally) with my dog. We headed down to the rugby pitch and watched the first part of the match. Now those guys were getting in a workout!
Yesterday: I've started a C25K six weeks' training plan, which may be too ambitious considering my surgery back in Dec. followed by 6 months of oral chemo. I got in 12 min. of jogging at a 5 mph pace, divided into 4 sets of 3 min. each, interspersed with walking at 3.5 mph. Total treadmill time: 32 min. or so. Maybe 33. I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
I got in two miles on a stationary bike (10 min), then did a series of body weight exercises and leg stretches for another 15 min. And then I rushed home to get the kids off to school.3 -
I lied. The hike was nearly 8.5 miles with 880 feet of elevation change and scary as heck rock-strewn downhills where I legitimately wondered how long it would take emergency services to get there if one of us wiped out and rolled down the (again, rock strewn) incline.
85%-90% of the hike was awesome, even scrambly uphills and endless switchbacks, just a little more uncertainty than I'd like in the other 10%-15%.4 -
DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.2 -
I needed a reset today. Getting ready for a long week.
Vinyasa yoga 🧘🏼♀️
30 min various weights
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We had beautiful weather for rowing yesterday morning, lower 50s F (12ish C) and rising, sunny, light SW breeze. There were only 2 of us, so I rowed bow in my double.
We saw unusually many Great Blue Herons (there are pretty much always some, in season), 3 small doe deer wading in the water then climbing the bank, a kingfisher (common here but don't usually spot them), and then - something I've never seen before - what we are pretty sure was a squirrel swimming across the river. We weren't sure when we saw it, and didn't realize that squirrels do swim, but at coffee after the row looked up images/videos of squirrels or other possible swimming mammals . . . decided it was a squirrel.
Now, I'm off rowing for . . . not sure how long. I have a cold or something, sore throat, slight congestion - probably contagious. I'm not going to risk giving it to my friends. Weather forecast looks pretty great for end-season rowing, though.
@AnnPT77 wow sounds beautiful with all the wildlife!2 -
nicsflyingcircus wrote: »I lied. The hike was nearly 8.5 miles with 880 feet of elevation change and scary as heck rock-strewn downhills where I legitimately wondered how long it would take emergency services to get there if one of us wiped out and rolled down the (again, rock strewn) incline.
85%-90% of the hike was awesome, even scrambly uphills and endless switchbacks, just a little more uncertainty than I'd like in the other 10%-15%.
That sounds fun. Part of the reason I like caving so much is that a lot of the movement is difficult and terrifying.
I went diving today. It was was just quarry dives: I wanted to check my ankle was Ok, and I had a drysuit back from repair I wanted to test. I'm also still not completely used to sidemount. My buoyancy was good; my drysuit was dry; its was fun.
I did a 6 mile walk afterwards.2 -
DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!2 -
SafariGalNYC wrote: »
Sorry to hear you've got something, @AnnPT77 --here's hoping it goes away soon. I would LOVE to see a squirrel swimming.
If I get brave enough, I'll try to video myself using the rowing machine to get your feedback. This may require a couple of months' wait, tbh.1 -
DiscusTank5 wrote: »DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
OK, but don't make me give you the "too-intense cardio is sub-ideal for fitness progress" lecture, OK? ;
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@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.0 -
DiscusTank5 wrote: »DiscusTank5 wrote: »...interspersed with walking at 3.5 mph...I did a few of the walking minutes at a 3% incline. Can't imagine what a 12% incline would be like, @nossmf !
One, I'm a fit athlete who hasn't had to overcome surgery and everything else you endured, two, I do my incline walking at 3.0 mph, which is quite a bit different than your 3.5.
@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
OK, but don't make me give you the "too-intense cardio is sub-ideal for fitness progress" lecture, OK? ;
Actually, I was imagining getting to 4.5 or 5% and being totally out of breath after a minute. I'll just be content to dream about a 12% incline. For now.
Also, I'm going to do the 2nd week of my C25K plan again. Maybe I'll repeat every week two or three times before moving forward.2 -
@drmwc Yeah, it was exhilarating once it was over, lol. My highest heart rate was definitely during that part (or at least it felt like it).
I took a bit of a recovery day today. Still sore upper body from my workout Friday, so I just did some walking in the gorgeous fall weather and soaked in the hot tub.2 -
@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.
I did the course in March. I haven't done that many dives in it yet, less than 20. My first attempt in the sea led to a quick ascent from 20 metres. (I was head heavy in a strong drift, which made buoyancy hard).
I sometimes do deco. It's not hugely typical of my dives; but if I'm in Scapa (say) the bottom of the warships is around 45 metres. So I'll accelerate my deco for these dives. If I use sidemount for this, I'll have the two main bottles (12 litre steel) filled with the same gas; giving me redundancy; and the deco gas (50% probably) in my ali 80.
I am toying with the idea of taking up cave diving; and side mount is a lot more common in the UK (as the logistics are easier than doubles). I have a cavern course booked next year. Also, I have a plate and pin in my left shoulder, which means I typically can't reach the left post for shutdowns on twins.
They work well for shore diving and rib diving; I don't know how good they will be off a hard boat.
It trimmed really nicely yesterday; hopefully my next sea dive will be similar.3 -
@drmwc
How long have you been diving sidemount? Do you enjoy it? Aside from an extended gas supply, what benefits do you see? Do you get additional bottom time with all that gas? Or maybe you do deco diving. I don't do deco. Or maybe you have different gas blends in your different bottles.
Unless I had a P-Valve installed on my drysuit, extended bottom time wouldn't even really be a benefit. I'm only good for an hour.
I did the course in March. I haven't done that many dives in it yet, less than 20. My first attempt in the sea led to a quick ascent from 20 metres. (I was head heavy in a strong drift, which made buoyancy hard).
I sometimes do deco. It's not hugely typical of my dives; but if I'm in Scapa (say) the bottom of the warships is around 45 metres. So I'll accelerate my deco for these dives. If I use sidemount for this, I'll have the two main bottles (12 litre steel) filled with the same gas; giving me redundancy; and the deco gas (50% probably) in my ali 80.
I am toying with the idea of taking up cave diving; and side mount is a lot more common in the UK (as the logistics are easier than doubles). I have a cavern course booked next year. Also, I have a plate and pin in my left shoulder, which means I typically can't reach the left post for shutdowns on twins.
They work well for shore diving and rib diving; I don't know how good they will be off a hard boat.
It trimmed really nicely yesterday; hopefully my next sea dive will be similar.
Being head-heavy in a drysuit ain't good; that's for sure.
I imagine using sidemount for shore diving would kind of suck. Two or three big bottles; clunky and clumsy. They totally make sense for a small overhead environment. Aside from being better able to know where your bottles are (not out of sight behind your head) for getting through tight passages, you're less likely to smash your first stage valve. I can totally imagine they are fine once you're in the water, but stomping down the beach? No way. Where I live, shore diving is seldom from a beach. It's class 3 or 4 entry climbing down giant jetty rocks or boulders and getting in with surge and sometimes waves. Then getting back out with the surge. Adding an extra bottle sounds like a recipe for injury.
I'm tempted to go the other direction and leave the gas bottle at home and get better at free diving. I went to test my buoyancy after a reservoir dive a couple months ago. I forgot that the thing in my mouth was a snorkel and not a regulator. Oops.
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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
Slept through my alarm, but didn't want to skip the day completely, so I cut down to bare-bones minimum needed. Still made it to work on time.2 -
DiscusTank5 wrote: »@nossmf: All you say is true, but I'm still going to see how high an incline I can get to the next time I'm at the gym!
I once hopped on a treadmill a few years ago which had a range all the way up to 30 (THIRTY!!) degrees...most are limited to 18-20 degrees. Lasted all of a minute before I had to give up in defeat, gasping for breath. I may do better today than I did back then, but likely not by much: maybe I'd last 2 minutes instead! lol2 -
Chest press 1x11 (70 lbs), 1x12, 1x9 (65lbs)
Pectoral fly 2x12 (55lbs), 1x12 (50lbs)
High row 1x12, 1x8 (100lbs), 1x12 (90lbs)
Row 3x12 (85lbs)
Shoulder press 3x12 (60lbs)
Lateral raise 1x8 (30lbs), 2x12 (25lbs)
Triceps press 3x12 (105lbs)
<<<<<superset>>>>>
Bicep curl 3x12 (55lbs)
Abdominal crunch 3x12 (125lbs)3
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