What Was Your Work Out Today?
Replies
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Easing back in after cochlear implant surgery.
Ring dip top hold - 2x54s
Hang - 2x54s
Kettlebell Press - 2x5x24k (right side only, left shoulder barking)
Deadlift - 2x5x170lb
Double Kettle Front Squat - 2x5x2x16k
Hollow Hold - 2x36s
Loaded Carry - 2x72s
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Treadmill 1-hr 12% incline walk1
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The University changed how they run their teams during higher flow events after that incident. I don't think they go through the bridges; the just go downstream and back up. Right now I doubt the go up past the bridge anyway; they demolished one of the bridges and are in the long process of building a replacement. Currently there is a temporary bridge for traffic, a temporary construction bridge, and the new one going up. The other bridge was replace in the '70s I think. That's when the tiny bridge turned into two lanes in one direction. I miss the old bridge.
Since it's a competitive collegiate team, they must have fancy boats. I think the Masters team uses the same boats under an agreement. Now that I know what their value is, it's no wonder they have so many requirements for folks who want to row masters. I think I'd enjoy it, but their program is too structured and rigid.
I would love someone who rows to help me work on my form on the ergometer. It's not intuitive, and I think I've got a decent idea of how it's supposed to work. I try, and I don't know if I'm doing it or not. Push legs. Use core to move torso. Pull arms. All back to starting point in one motion. Rinse and repeat. Well, let's skip that rinse part....DiscusTank5 wrote: »
I would love someone who rows to help me work on my form on the ergometer. It's not intuitive, and I think I've got a decent idea of how it's supposed to work. I try, and I don't know if I'm doing it or not. Push legs. Use core to move torso. Pull arms. All back to starting point in one motion. Rinse and repeat. Well, let's skip that rinse part....
That was a crazy story about the boat breaking apart! I've wished Anne could come to my gym and double check my form on the rower. Most people I see use it are doing it wrong (according to youtube videos by pro rowers). I *think* I'm doing it right, but could use some little tweaks, probably.
Video review is a thing. I don't have magical insights, though.
Personally, I'd say nearly everyone is doing it wrong, if only just a little bit wrong. I know I am! One of the things I like about rowing is that there are always technical issues to identify, work on, and improve.1 -
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.
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<snip>
Personally, I'd say nearly everyone is doing it wrong, if only just a little bit wrong. I know I am! One of the things I like about rowing is that there are always technical issues to identify, work on, and improve.
The same can be said with the forward stroke in a canoe. Or a kayak even. Millions and millions of forward strokes with focus on making it more technically proficient can make continuous improvement. I don't think it will ever be perfect.
I don't know if rowing is the same as this, but with a canoe stroke, once you are pretty proficient, you actually make minor changes in how you do it to make subtle movements in the boat. You might add just a little bit of a bow draw at the catch. You might add just a tiny correction near the end of the stroke. You might move the blade in/out or out/in or open the blade face to make very subtle requests of the hull to do what you'd like. If you ask right, the boat will respond.
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No workout today. I got to sit in a meeting all morning. It's OK. It was for the water trail! It was in a city an hour or so north, so I got a nice drive. On the way home I went right by the Evergreen Aviation Museum, and I get to go free in October. Nobody from the meeting wanted to join me. I spent less than two hours. One quick lap through the aviation building (the Spruce Goose is HUGE) and the rest of the time on the other side of the parking lot in the Space Museum. That place always leaves me in awe. If any friends want to go some time before the end of the month, I'll go again. I can take up to three other guests.3
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Treadmill 1-hr 12% incline walk
I briefly debated increasing the incline even further, and I may do so eventually. But this intensity feels right on the edge of something I can keep doing for a while compared to more of a burst-intensity, and my heart rate has been holding steady right at the top of Zone 2, which for a lifter is all I need. Anything further would be pure ego-based.2 -
Treadmill 1-hr 12% incline walk
I briefly debated increasing the incline even further, and I may do so eventually. But this intensity feels right on the edge of something I can keep doing for a while compared to more of a burst-intensity, and my heart rate has been holding steady right at the top of Zone 2, which for a lifter is all I need. Anything further would be pure ego-based.
@nossmf, good plan IMO.
FWIW, to me you don't resemble my remark on the other thread - I think you know the one I'm referring to. You're doing reasonable amounts of cardio for general CV fitness, and fitting it in to your lifting routine (which is higher priority for you vs. improving your treadmilling as such), managing the intensity so that recovery from total load works well for you, then gradually increasing the CV challenge as you get fitter. That's perfect, IMO<snip>
Personally, I'd say nearly everyone is doing it wrong, if only just a little bit wrong. I know I am! One of the things I like about rowing is that there are always technical issues to identify, work on, and improve.
The same can be said with the forward stroke in a canoe. Or a kayak even. Millions and millions of forward strokes with focus on making it more technically proficient can make continuous improvement. I don't think it will ever be perfect.
I don't know if rowing is the same as this, but with a canoe stroke, once you are pretty proficient, you actually make minor changes in how you do it to make subtle movements in the boat. You might add just a little bit of a bow draw at the catch. You might add just a tiny correction near the end of the stroke. You might move the blade in/out or out/in or open the blade face to make very subtle requests of the hull to do what you'd like. If you ask right, the boat will respond.
I agree that all of those things have space for technique improvement forever.
For me, rowing is different - feels like more dimensions of technique complexity, though that may be my relative ignorance about canoeing/kayaking.
In some ways, one has more control over the blade in canoeing/kayaking, which can add more subtlety to strokes. In rowing, the blade's travel is constrained by its attachment to the boat at the gate. It's going to move through the arc that the equipment determines. When and how it drops in and comes out is somewhat controlled, and technique at catch and release matters big time, but the struggle for most of us is in not over-controlling the blade through the drive.
Rowing oars are very cleverly engineered: They "want" to be at exactly the right depth for power application. One drill we do (called "Caspar the Friendly Ghost") involves getting the boat moving, then coming up to the catch, dropping the blade in, then totally letting go of the handle. (We only do this with part of the rowers in a bigger boat, never in singles . . . or we'd swim.) The blade will drop in the water, and follow exactly the path through the water that you'd ideally want it to follow, not the rower even touching it. ("Caspar" is rowing, but he has no power
.) 3 -
In some ways, one has more control over the blade in canoeing/kayaking, which can add more subtlety to strokes. In rowing, the blade's travel is constrained by its attachment to the boat at the gate. It's going to move through the arc that the equipment determines. When and how it drops in and comes out is somewhat controlled, and technique at catch and release matters big time, but the struggle for most of us is in not over-controlling the blade through the drive.
Rowing oars are very cleverly engineered: They "want" to be at exactly the right depth for power application. One drill we do (called "Caspar the Friendly Ghost") involves getting the boat moving, then coming up to the catch, dropping the blade in, then totally letting go of the handle. (We only do this with part of the rowers in a bigger boat, never in singles . . . or we'd swim.) The blade will drop in the water, and follow exactly the path through the water that you'd ideally want it to follow, not the rower even touching it. ("Caspar" is rowing, but he has no power .)
It's not just ~some~ ways. In a canoe, you have complete control of the blade angle. That doesn't mean you always use the angle you intend. Whiffing a stroke (where the blade doesn't catch at all) can be scary - it can feel like you're going over. Same thing happens on my raft since I use open oar locks rather than pins & clips or oar rights. Whiffing a stroke on the oars in a raft in a powerful rapid can result in unwanted consequences. You have to learn how to know where the blades are. It ain't easy!
The Caspar rowing sounds neat. I'd love to see that. Yeah, those are well-engineered oars. Sometimes if I'm rowing a raft and the current yanks an oar handle out of my hand, the handle will go forward. I can get off the box I sit on and reach for it, but usually I just use the other oar to make the boat turn and then the river moves my wayward oar back and the handle comes back into my hand. Very handy if you still need to maneuver. You can (and should practice) controlling the raft with one oar. You know, in case one pops out and goes overboard or you break one at an extremely inconvenient time. Note: there is NEVER a convenient time to break an oar. Sometimes though it can result in... bad things happening. It's always bad to break an oar. Them ain't cheap. One-piece oars in particular. With a separate shaft and blade, you can replace the shaft only if you break it or the blade only if you break THAT.
I would love to row with a set of Sawyer Squaretop oars. I have to win the lottery first though. What's so special about them? You get a balanced oar that still floats. Rafting oars are set up, generally, such that two thirds of the oar length is outboard of the oarlocks (or pins and clips) and one third is inboard. The longer your oars, the more out of balance that makes them. Some folks struggle to have to hold the handles down. I don't really find it a big deal with my 9.5' oars, but being perfectly balanced would be very sweet indeed. Most counter-balanced oars use a small hunk of steel or lead installed inside the shaft near the handle. This actually works for balance. If one of these oars goes overboard, the blade might float near the surface at least for a while. The handle will sink. It can get hung up on the bottom, or the whole thing might sink. The squaretop oar just leaves a whole bunch of wood in a big square shape near the handle rather than rounding it out with a lathe. Wood floats. You are more likely to get your oar back.
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@mtaratoot, in rowing shells, especially racing singles, if an oar breaks or escapes . . . high, high odds that the rower is swimming. The oars are part of the balancing mechanism, like tightrope walker poles. Other than a few drills like the Caspar drill (which are done only partial-boat with others in the boat stabilizing), in this kind of rowing you never, ever want to lose control of the handles. Bad mojo.
In sweep boats especially, an oar can literally eject the rower from a boat (called an "ejector crab"). One of my friends broke a rib in sweep under similar circumstances without ejection. This kind of thing is more likely with a poor catch or release.
Blade control is important.2 -
@nossmf, good plan IMO.
FWIW, to me you don't resemble my remark on the other thread - I think you know the one I'm referring to. ... That's perfect, IMO
Ah, a warm fuzzy from @annpt77! See, old dogs can learn new tricks! (Ok, I'm younger than you, but you KWIM... 🤣 )
As far as rowing, I qualified with canoes back in my teenage scouting days a couple (three) decades ago, done on a placid lake. This thread has been quite educational learning details I hadn't considered back then.2 -
@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 moving the boat sideways to avoid obstacles 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.2 -
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
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