What Was Your Work Out Today?
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Finally decided my cold symptoms had subsided enough that I was likely post-contagious, so I rowed this morning in the quad. (I could tell I haven't rowed in a week
.) Other than being chilly - few degrees above freezing, to start - it was lovely. I didn't get much sleep last night (slept too much, weird schedule, while I was sick), so one of my friends kindly volunteered to bow the boat so I didn't need to steer. I was in 2 seat.
If anyone cares, me (and friends) rowing in the quad look like this (video in spoiler).
This isn't today, it was the Fall color row a couple of weeks ago. I think the video is sufficiently poor quality that my friends are effectively anonymized (since I didn't ask them if I could post it). I'm wearing yellow, in stroke seat (rightmost rower in the boat, 2nd human from right since there's a coxswain).
https://youtu.be/OaPEy5zuDQ0?si=rrz2qLlFyCRRM5wU
The rower in 2 seat (2nd from left) is experienced; the other two were new last year (bow rower) and the year before (3 seat). We were doing OK-ish, I think. I'm not the kind of technical rower that should be in stroke seat, but I was in that position to help the cox: She'd never done that before. She was a new rower this year, too. In theory, I've been trained to cox.
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@mtaratoot I've found the trick for shore dives is to take the bottles to the entrance separately, and only don them at the last minute (in the water if possible.,) Then getting out is that process in reverse; you leave the bottles at the side to pick up later. I don't need to walk far, if at all, fully kitted up.
I went climbing today. It was way better than my first could post stain, on Friday. I lasted 2 hours, and worked my way up till some easy v3s.3 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Bit of a slog today, even with movies playing as a distraction. But I got 'er done.2 -
DiscusTank5 wrote: »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.
Yeah, in reality I figured you were too sensible to need the lecture, @DiscusTank5 . . . I'm just kinda teasing a little. Repeating weeks in C25K sounds like a good thing, if you don't feel like you're ready to go on to the next phase. IMO, "manageably challenging, energizing not exhausting" is the sweet spot for cardio activities' progress.
I admit I'm a bit twitchy on the topic because of some number of posts here with things like "I do an hour of HIIT every day" and similar silliness. Elites don't train at their maximum intensity every single workout; I don't know why some of us regular duffers would think we'd benefit in fitness terms from doing that! Higher intensity isn't always better - of course! - for fitness fitness OR weight loss.
My cardiovascular fitness is reasonably OK. Still, I'd crash and burn on the treadmill because training/conditioning - even CV training - is surprisingly sport-specific. My knees are trash already (torn meniscus, arthritis, osteoporosis even). I try to walk enough to stay conditioned for real-life walking (art fairs, music festivals, etc.), but that's it. Walking at an incline? Just no!
Someday I'll need knee surgery. Maybe after that I can do C25K. Or not. 1 -
DiscusTank5 wrote: »
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.
Yeah, in reality I figured you were too sensible to need the lecture, @DiscusTank5 . . . I'm just kinda teasing a little. Repeating weeks in C25K sounds like a good thing,
I admit I'm a bit twitchy on the topic because of some number of posts here with things like "I do an hour of HIIT every day" and similar silliness. Elites don't train at their maximum intensity every single workout; Maybe after that I can do C25K. Or not.
Thanks, @AnnePT77: I flatter myself on being a sensible, practical person. Until, you know, I'm not.
I followed the men's Ironman in Kona on Saturday and saw / read about plenty of elites struggling. Kristian Blummenfelt, an amazing triathlete, projectile vomited like 8 times on the bike. One guy finished the swim in 43rd place out of 54 or so pros and worked his way up during the bike and run segments to a 7th place finish. Another elite, Magnus Ditlev, nearly quit at the second transition--he sat for 4 minutes--and then found the drive to run the marathon and finished 2nd overall. My takeaway is that no matter one's fitness level, it is possible--even probable--to struggle mightily at various points. Stopping to regroup is sometimes necessary. And I've had to do that more than ever over these last 10 months.
@nossmf: So . . . I did last week's C25K week 2 workout again (walk 3 min, jog 3, repeat 4X), and once that was done, I upped the incline to 9% . . . for all of one minute. Dang! That was tough. I lowered the treadmill to a 6% incline for probably 4-5 minutes, then dropped it down further to the much more comfortable 3%. The big calorie burn a sharp incline offers is tempting, but I'm nowhere near ready for your 12%. And for an hour? Nope, not for awhile.2 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Very nearly dropped the incline a touch at the halfway mark, but I knew my fans were counting on me, plus this is my last cardio session this week (early to work, no time after work before Halloween), so I held firm.2 -
I managed 10 miles' walk and a climb today. Again, I got some easy v3s. I',m not at full fitness, but slowly getting there.3
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Got up early, went to the gym, spent 30 or so minutes on the treadmill, with 12 of them being running at a 5 mph pace. The rest was walking at a 5% incline, 3 mph pace, or walking at 3.5 mph, little to no incline. Ten minutes of stretching, a whirlwind trip to the grocery store on my way home, then getting my kids out the door and on to the rest of the day.2
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Stomping around in the forest. Steep slopes. Thorns. Wet, wet weather. I didn't go far. I kept kneeling down, pulling up little friends, brushing them off, and putting 'em in the basket. This one is about a half pound,
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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, 30sec2 -
Finally back to the gym because it was very wet and I already got mushrooms.....
- Treadmill warm-up
- Deadlift (cable machine)
- Squats
- Lunges
- Chest press
- Pec fly
- Lat pull-down
- Dumbbell curl-to-press
- Triceps pull-down
- Lat raise
- Treadmill cool-down
- Steam
- Sauna
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I did a light upper body pull day and just a couple leg exercises. I'm having a shoulder flare up and have a mild leg tweak so I'm having to be light and careful. (which is driving me crazy haha)3
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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 -
Treadmill: 3 sets of 5 min. at 5 mph pace, interspersed with three 3 min. sets of 3.5 mph pace. ONE golden minute of running 5.5-6.2 mph just to remember what it feels like. Then 10 min. of walking 3.0 mph at a 5% incline.
Free weights: 2x15 sets of lying tricep extensions (lost count on that second set, so who knows how many-ha); 2x10 bicep curls; 2x6 lat raises. 2 30-40 sec. planks. Pigeon pose 2x. Boat pose 2x 30 sec holds.
Various other stretches--no longer optional at this point in my life.
@nossmf -- how do you track your weight workouts? MFP couldn't find any results for anything I typed in on the exercise diary, including "bicep curls," which surely loads of people are doing. Probably since the dawn of time.1 -
DiscusTank5 wrote: »Treadmill: 3 sets of 5 min. at 5 mph pace, interspersed with three 3 min. sets of 3.5 mph pace. ONE golden minute of running 5.5-6.2 mph just to remember what it feels like. Then 10 min. of walking 3.0 mph at a 5% incline.
Free weights: 2x15 sets of lying tricep extensions (lost count on that second set, so who knows how many-ha); 2x10 bicep curls; 2x6 lat raises. 2 30-40 sec. planks. Pigeon pose 2x. Boat pose 2x 30 sec holds.
Various other stretches--no longer optional at this point in my life.
@nossmf -- how do you track your weight workouts? MFP couldn't find any results for anything I typed in on the exercise diary, including "bicep curls," which surely loads of people are doing. Probably since the dawn of time.
I just looked in the database, and it has three entries for biceps curl.
I log my workout with my Garmin device. It logs the exercise, the weight, and the reps. I have to correct it when it doesn't recognize the movement or it gets it wrong. It's actually pretty amazing how good it does though. Then Garmin dumps the calorie burn over to MFP so I don't even have to enter it as an activity. Note: if you want to "earn" calorie credit, enter strength training as an aerobic exercise.
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@mtaratoot -- thanks for that. I went back to the exercise diary, wrote in "biceps curls" just like I did before, and bam! -- those three entries you mentioned appeared. Easy peasy.
Then I attempted to add "lateral raises" and "no result" came up again. So I abbreviated to just "lat" and lots of entries appeared. I'm logging in on my home lap top rather than through an app on a phone; don't know if that makes a difference.
I loved my Garmin watch, but it broke a few years ago. Sounds like your method saves lots of time.0 -
Rowed twice: Once at 10AM (later than usual because it was below freezing at our usual 8AM Saturday time!), once this evening around 6PM in one of our club night rows.
In the AM, I was in stroke seat of the quad, once again in that seat so I could help someone who'd never been coxswain before learn how to do it. (It's an old stern-loaded quad, so the cox sits at stern, facing the stroke rower. That makes it easy for stroke to talk to cox.) That was about 7.8k because she boldly steered through the double bridge for a little extra distance. This evening, I was somewhere in the middle of the barge, and we rowed about 6.9k. Weather was excellent for both rows, a little chilly but clear and beautiful, full sun in the AM (but not after dark ), only a very slight wind. 3 -
I simply log all my lifting sessions in a paper journal, the same journal I've been using for 15 years now. It's showing serious signs of age, so I'm starting to think about replacing it, even though it still has plenty of pages left. But I can look back over time and see what my routine looked like and the weights I used for any point over those 15 years. Anytime I feel down about the weights I'm using, I can simply flip back and see how my warmup weights today are heavier than my max weights when I started, and all is right with the lifting world again.3
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First swim of the season! I was in the pool 45 minutes and moving about 40 of those minutes. I allegedly swam 1850 yards, but I know for a fact that my Garmin device was not tracking for two or three laps, so I swam closer to 2000 yards and probably was actually swimming a full 45 minutes.
I went to the gym after picking up some naked barley at the "Fill Your Pantry" event. Our food co-op no longer stocks it, so I have to buy it from a farmer. No problem - now I have five pounds. That should easily last me all winter. One other shopping stop and then off to the gym. I thought I might do a LIGHT weight lifting session or maybe just do some cardio on the workout floor. Just want to get back in the habit of showing up a lot more often now that it's cold, wet, and dark quite a lot.
Of course I was smart enough to peek into the pool to see how long of a wait there might be. There was a lane open! So I got on my jammers and went out. I skipped the pre-swim warm-up in the steam room because... THERE WAS A LANE. Swam some with my zoomer fins and some without. I swam some with my mask & snorkel and some with swim goggles. Mostly freestyle but a little breast thrown in.
Good swim.
Set a personal best for fastest 100 yards if you can even believe that. Old record was from December 2022. How the heck could I be FAST on my first swim of the season? No idea. I reckon I'll stick to it.2 -
12 min stationary bike; 7 min rowing machine; 2 x 35 sit-ups; 2 x 15 squats w/ 10 lb dumbbells; 2 x 8 medicine ball circles; various stretches, lunges.2
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Seated leg press 1x12 (165lbs), 2x12 (170lbs)
Seated calf raise 3x12 (140lbs)
Seated leg curl 3x12 (120lbs)
Leg extension 3x12 (85lbs)
Hip adduction 2x12 (155lbs), 1x12 (150lbs)
Hip abduction 3x12 (155lbs)
Back extension 3x12 (180lbs)
Went up 5 lbs in leg press, 10 in calf raise (first set was accident, but I could do it, so why not) and 5 lbs in back extension. I had to drop 5 lbs for my 3rd set of hip adduction today, the struggle was real for some reason. Skipped the a machine cause I got light-headed when I got off back extensions and it didn't pass as quickly as I wanted. Otherwise a good workout.
I'm under 170lbs, just barely, this morning from 364+ lbs last August. I have my 1yr surgery followup on the 15th, with a big discussion on how to properly and safely re-increase my calories with the goal of slowly working back up to "maintenance", while losing the last 15-20lbs. That's how close I am 3 -
No workout for me, fighting off a chest cold with nasty cough. No work either, just 13 hours of sleep followed by a long, hot shower and spending the day watching TV while swathed in sweats.3
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Two 55-minute dives at the aquarium. I was the stick diver the first dive for two working divers. One was running the siphon to suck up poop. The other was picking up big pieces of uneaten fish. I was one of two working divers on the second dive cleaning all the acrylic - the tunnel, the lights underneath, the windows underneath, and the large flat window by the board room.
My gym is kind of out of the way when I'm coming home, but my route avoids a bunch of traffic. So off I went. I was able to stay in the sauna a full 31 minutes. Nice way to ease back into town.
I was surprised how sore I was from my swim workout yesterday. Sauna can't hurt, and 31 is a prime number.2 -
A couple of short walks today--basically a rest day.
But this afternoon got really crazy. Because of shifting weather patterns, my town is now inside tornado alley, whereas it wasn't 20+ years ago when we moved here. Tornadoes touch down from time to time, no big deal. But today some massive storms moved into the area, and while my daughter and I were in the car after school, we started hearing the tornado siren. We made it to a local coffee shop with an inside hallway and stayed there for the next 45 min. with some other patrons. Our phones all went off alerting us to a tornado in the area--to the southwest of us, but heading northeast, putting us in its path. Ten or 15 minutes go by, and then we all get ANOTHER tornado warning, this one a tornado to the west, but also heading our way at a 40 mph speed. The next 15-20 minutes were a bit tense. Reading weather updates, we learned that each tornado veered slightly, missing our town.
When we finally got the all clear, I took a deep breath and instantly had a stuffy nose. Now, four hours later, it's a cold / sore throat. Weird how it descended immediately after such a stressful event. We are currently under a flash flood warning, but here the water has lots of places to go. On Facebook, I saw a local's footage (taken from inside a Waffle House) of one of the tornadoes--it really didn't miss the town by much. I'm hoping the rest of tonight is peaceful.2 -
It warmed up a little here, but the morning row didn't happen anyway: Rained out. Yeah, we could row in the rain, and I have sometimes in summer or when doing race prep, but it's not all that fun even at these unseasonably high Fall temps, and we row for fun.
So, prepping myself early for my upcoming annual recovery from denial that the season is over so I need to be active indoors, I got on the stationary bike for a short ride (30'+3', bike says 7.98 fake miles), very moderate pace (average 83W, more Z2 than Z3). I'm peeved that I couldn't get the ErgData app working with my new (since last season) phone, so I'll have to mess with that more. Watched a visual journaling video while riding, as a distraction.2 -
Another day without a workout under the principle of "plus one"...if an injury keeps you away from the gym for a few weeks, and you feel ready to return, wait one more week...if an illness keeps you away from the gym for a few days, and you feel ready to return, wait one more day. Tomorrow I should be good to go.2
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Repeat of the moderate pace 30'+3' stationary bike ride, this time mostly Z3 (but only 84W average). I think the shift from mostly Z2 to mostly Z3 was because a few minutes into the ride, I dropped my fan remote control, got off the bike to pick it up, knocked various other items onto the floor that I had to pick up . . . so interrupted the ride and had to hit it a little harder for a while to recover to a sensible intensity .
ErgData worked this time, though, after a bit of fussing beforehand.1 -
Finally some rowing weather. I thought I was going to end up coxing rather than rowing, but it worked out to row 2 seat in the quad. We did some drills (balance drills, mostly), and a reasonable sequence of power 10s as a boat, toward the end.
Earlier in the row, when our group mission was steady state rowing at effort of choice, I'd done some power work, too. (Oddly, this works in rowing, well, in sculling (two oars per person, anyway): Some people in a boat can be rowing at hard pressure, others at light pressure, and as long as they stay synchronized in their movements - same strokes per minute and more - it works just fine.) I was working on sequence and breathing.
It was the usual just under 7k dock to upstream bridge to downstream bridge and back to dock. We intentionally slowed sometimes - that's behind some of the balance drills - in order to keep a single in sight that was on the water with us. That's a safety precaution, since flipping is always possible, and the water's getting colder, usually in the 50s F (10-15C), which is cold enough for dangerous hypothermia to set in pretty fast. The bigger boats can assist a flipped single.
The power 10s were when the single decided to go back to the dock after a shorter distance than we'd already gone, to catch back up. I got around 7 minutes of Z4, 14 of Z3. 2 -
Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Thanks to a blizzard overnight, I did not go to work Wednesday (worked from my kitchen table) nor did I hit the gym first thing in the morning. By the time late afternoon rolled around, roads were largely cleared but a a new blizzard warning said Thursday would be more of the same, and I was just brimming with energy and the need to hit the gym. Whether it was from simply feeling better after the worst of my chest cold had passed, or starting the new regimen of HCl creatine, I just wanted to lift. Boy, was my wife NOT happy when I got home! She made me swear that until SHE was satisfied my cold was gone, I would not go to the gym again, for fear of spreading it, for fear of relapse. I think she's overreacting, but the Good Book says a wise man listens to the wisdom of his wife, for he shall then have no lack of gain. Women have a wisdom men lack, an intuition, and men would do well to listen, so I shall.2 -
I'm on antibiotics for a sinus infection, but after two days of skipping workouts, this morning I went to the gym. Jogged 10 min. at a 4.7 mph pace, walked 15 min., split between 3.4 (no incline) or 3.0 mph (5% incline). Added 35 sit-ups, some stretches, went home.
I'm thinking I'll work half the day, then take a nap.2
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