What Was Your Work Out Today?
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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
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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
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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 -
First swim of the season!
Mostly freestyle but a little breast thrown in.
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?
This is an AWESOME report. Congrats on your PR!!
I haven't set foot in a pool since our city's outdoor one closed after Labor Day, and I miss it. Don't miss getting out with wet hair in cold weather (my uni has an indoor pool but I never take the time to fully dry my hair before heading to the car).
My usual is a lap or two of breast stroke, then side, then freestyle, with an occasional lap of back stroke just to change it up. Then repeat 3X. You've motivated me to get going on my swim this week. Thanks!
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Will do. Will need to give at least two weeks' data to come to any kind of conclusion. I can say initially that the amount of creatine needed in a single dose is ridiculously different; a tablespoon of monohydrate is roughly equal to a quarter teaspoon of HCl. Means it mixes completely differently in my water cup in the morning.1
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Gym today, treadmill workout much like the one on Thursday, plus different strength and conditioning exercises after.
Awkward moment: I'm running along at a steady 5.0 mph pace, no headphones, so hear it when two guys behind me mention me. It wasn't exactly insulting, the bro on the bike was saying to his friend who'd been weight-lifting that he should do what I'm doing instead / in addition to weights, but they laughed and I felt weird. It's just an issue of manners: you don't mention someone else working out in the gym unless you are speaking to them, yeah?2 -
Don't mention somebody else in the same sentence you laugh, agreed, and definitely not in some derogatory way. But more than once I have pointed out somebody lifting as a positive example to somebody to whom I was speaking, usually by identifying the perfect technique being used to prevent injury.3
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Yesterday, I voluntarily opted out of rowing (!!!). Thursday night, I was just dragging, worried I was coming down with something. Plus we had an awkward uneven number of people (3) signed up for the group rowing I coordinate. Therefore, I preemptively texted the other two, told them I'd sleep in, and they could meet up and row a double.
Later in the day, I did another moderate 30'+3' stationary bike ride, this time averaging a mere 85 watts, about 62% Z3. Clearly, I need to work on my cycling conditioning! This is a higher HR for much output than in the Spring by quite a bit (though not that different from a similar ride the previous Fall). Yet another lesson that conditioning is surprisingly activity specific, and de-conditioning regrettably fast (at least in my demographic).
Today, I was in a quad, but in the cox seat, so no workout (uneven numbers participating again). It was cold, few degrees above freezing, and cox sits still, in contact with the hull which somewhat transmits the cold of the water. The many necessary layers of clothes make me feel like one of those star-shaped little kids bundled up in a snowsuit to the point they're unable to move. Nice day for a row, though. 2 -
DiscusTank5 wrote: »Gym today, treadmill workout much like the one on Thursday, plus different strength and conditioning exercises after.
Awkward moment: I'm running along at a steady 5.0 mph pace, no headphones, so hear it when two guys behind me mention me. It wasn't exactly insulting, the bro on the bike was saying to his friend who'd been weight-lifting that he should do what I'm doing instead / in addition to weights, but they laughed and I felt weird. It's just an issue of manners: you don't mention someone else working out in the gym unless you are speaking to them, yeah?
Yes. I think rude, even if not negative. I think there's a way to talk TO a person being used as a positive example, as part of the conversation, if the conversation is going to be audible to them. This may be one of those things that feels weirder to we women, I dunno, since creepy stuff is so relatively common to experience.1 -
DiscusTank5 wrote: »Gym today, treadmill workout much like the one on Thursday, plus different strength and conditioning exercises after.
Awkward moment: I'm running along at a steady 5.0 mph pace, no headphones, so hear it when two guys behind me mention me. It wasn't exactly insulting, the bro on the bike was saying to his friend who'd been weight-lifting that he should do what I'm doing instead / in addition to weights, but they laughed and I felt weird. It's just an issue of manners: you don't mention someone else working out in the gym unless you are speaking to them, yeah?
I will keep using earbuds at the gym. That way I don't need to practice ignoring other people. If someone wants to engage me, I'm always open to it. If they want to point and snigger, I don't have to hear it.
I also tend to go when it's mostly retired folks. Everyone seems very respectful; we're all there trying to be better versions of ourselves.2 -
DiscusTank5 wrote: »
Awkward moment: I'm running along at a steady 5.0 mph pace, no headphones, so hear it when two guys behind me mention me. It wasn't exactly insulting, the bro on the bike was saying to his friend who'd been weight-lifting that he should do what I'm doing instead / in addition to weights, but they laughed and I felt weird. It's just an issue of manners: you don't mention someone else working out in the gym unless you are speaking to them, yeah?
Yes. I think rude, even if not negative. I think there's a way to talk TO a person being used as a positive example, as part of the conversation, if the conversation is going to be audible to them. This may be one of those things that feels weirder to we women, I dunno, since creepy stuff is so relatively common to experience.
Yep. I work out at my university's gym (free) so sometimes, especially later in the day, students fill the place up. I've had my own students "check me out" before. Now that's awkward. Or, at my heaviest weight, about 30 lbs higher than I am currently, and getting back into using the ellptical trainer, two guys behind me on the bikes actually were laughing AT me. I just told myself I wouldn't be that size forever, but they'd always be jerks.
I don't think there's much anyone can say that would keep me away from the gym. I love the feeling of accomplishment, sweating to meet a goal, pushing my limits, and then the endorphins are a major bonus. When my sister lived in a big city years ago, she joined an all female gym. I visited it with her one time, and truth be told, I didn't like it all that much. So, the occasional "off" experience is far out-weighed by all the good that comes from going to the gym. Same with riding my bike around town. Yes, the occasional driver honks while I'm waiting at a light or drives past too close or too fast, but the overall experience is so positive. And fun!
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You know, I thought about that when I wrote the sentence a few minutes ago. But In the moment, on that elliptical four or five years ago, I couldn't be that generous.1 -
Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x12, 10, 8, 6, 4
Seated Smith OHP 3x10
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Was really feeling like a beast in the gym today, hitting all my reps and even increasing weight. Not sure how much can be attributed to the HCl creatine and how much to having basically taken last week off, but I'll enjoy the ride either way!2 -
Warmup
Jumprope (9m)
Strength
Press
3x2-3-5/2-3-5x24k
Deadlift
4x8x170lbs
Loaded Carry
2x60sx32+24k
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I'm not really being a slacker, but it may be a few days until you hear from me: A misstep in the dark Saturday night resulted in solidly whacking my head on a brick sidewalk. Much bleeding, 2 staples, 2 days in the hospital so far (starting in neurology intensive care to monitor a small skull fracture and small brain bleed that thankfully has remained stable). I've had some monster headaches, but otherwise OK except for feeling weak, tired. Hope to go home tomorrow.
Bad news is I'm allowed only the mildest possible exertion for a few weeks after a brain injury. Right now, I'm mostly sleeping and expect that to continue a few days. After that, I hope you'll see me posting again . . . but probably 40W stationary bike or 3:30 split machine rows, if not slower. I'm planning to follow the medical advice, grateful this wasn't already worse.
Apologies for off-topic post!2 -
solidly whacking my head on a brick sidewalk. Much bleeding, 2 staples, 2 days in the hospital so far (starting in neurology intensive care to monitor a small skull fracture and small brain bleed that thankfully has remained stable). After that, I hope you'll see me posting again . . . .
OH NOOOO!! I wondered why we hadn't heard from you over the weekend, @AnnPT77 . So glad you are getting the care you need, but these details are frightening ("skull fracture";"brain bleed"). Your post is remarkably coherent, though, so that's encouraging. Best wishes for a speedy recovery and a virtual pot of homemade chicken noodle soup coming to you. Let us know how it goes, and as you've reminded me before, start back slowly. At least you won't be missing much in terms of outdoor rowing since the season is winding down. {hugs}1 -
Yesterday: 20 min. in the pool; 15 min (slow) swimming and 5 min water aerobics / playing with my kids.
Today: 35 min. on the treadmill: 15 min. jogging 5 mph / 15 min walking 3.5 mph / 5 min walking 3 mph at a 5% incline. Then 20 min. of calisthenics and free weights; 10 min. of stretches; 20 minutes of walking across campus with the last of the autumn leaves on display.
Happy Veterans' Day, @nossmf and anyone else on this thread who has served.2 -
am
RDL
Hip Extention
Hip Flexion
Hip Abduciton
Hip Adduction
Knee Extention
Knee Flexion
Calf Raise
Tib Raise
1x20 each light to moderate weight
noon
Warmup
Jumprope
3x1m, 2m (9m)
Strength
Kettlebell Rows
1x1-2-3/1-2-3x32k
1x2-3-5/2-3-5x24k
1x3-5-8x2x16k
Squat
3x5-5x32k
Loaded Carry
2x60s (32k+24K)
pm
Static Holds
Ring Top Dip Hold
Hang
Squat
Hollow
3-5x20s...
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