What Was Your Work Out Today?
Replies
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Still dragging today, so bike again, the usual recent format, a little bit more peppy pace than yesterday, but not much: 82W or allegedly 14.4mph.
Scheduled rest day tomorrow, one more day of row or bike to finish the holiday challenge after that, then probably cut down the schedule for a while, either fewer days or less time/meters, and work in more rest.2 -
@DiscusTank5 Nice one!
I went climbing yesterday. It was fun, I got a lot of v4s. My favourite wasn't yet graded; my guess it's a v3; but it was complex so may be a v4.
It was slab. My little brother gave me beta. (Stand up with no hands. Reach over to the far left hand side for a hand hold. Reach it with both hands. Do a dynamic foot swap with the left foot, needing to land the left foot on another hold far away as the right foot settles. This stops a barn door.) This approach had issues for me; I couldn't reach the hand hold. If I cheated and went to the hand hold via other methods, the foot swap felt suicidal (I was barely on the hand hold with my finger tips, so the approach felt more viable for taller climbers.)
My little brother couldn't do the foot swap either; he had seen someone else do it this way; who apparently fell off many, many times whilst working it.
I discovered if I went for a high right foot on a volume the left hand reach became easy. Then I discovered I could (just) move my right foot onto a hold above the left foot, eliminating the need for the foot swap. Then the climb from there was easy.
Problem solving is one of the thing I like about bouldering; I reckon my approach must be close to the route setter's intended method.
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am
Strength/Mobility/Flexibility
Squat
Fold
Up/Down
Handstand
Hang
3-5x10-30s
HSPU - 3x3 (3-3-2)
pm
Strength
Press - 1x123r (6)(24k)
Chin - 1x6r (6)
Snatch - 1x123r (6)(24k)
Squat -1x123r (6)(32k)
3-5 Rounds
Carry - 2x60s (32k)
Wheel - 1x103 -
I went climbing yesterday. It was fun,
It was slab. My little brother gave me beta. (Stand up with no hands. Reach over to the far left hand side for a hand hold. Reach it with both hands. Do a dynamic foot swap with the left foot, needing to land the left foot on another hold far away as the right foot settles. This stops a barn door.) This approach had issues for me; I couldn't reach the hand hold. If I cheated and went to the hand hold via other methods, the foot swap felt suicidal (I was barely on the hand hold with my finger tips, so the approach felt more viable for taller climbers.)
Glad you had a good time, @drmwc. NB: Until today, I didn't know it was possible to get vertigo from reading a post.
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Yesterday: 26 min. elliptical; 20 min. free weights and calisthenics; 20 min. walking.2
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Rowing machine, the 1k-2k-2k-2k-1k-500m pattern again, with 2' of water-slugging, sweat-mopping, and very light rowing in between the meters intervals. It took 50-something minutes overall, added up to 9490m, 990m of that in the "light rowing" parts.
The average pace on the distance pieces was 2:40.2 per 500m - not super aggressive - but it was still a bit over 30% Z4 (5 zone scheme), with more cardiac drift than I'd prefer to see during each piece and overall. De-training is real, I guess?
Happily, this took me past the 200k between Thanksgiving and Christmas Eve that I needed for the Concept 2 Holiday Challenge: 200,643m. It was extra challenging this year, gotta admit.
I'm thinking I'll probably take Christmas Eve and Christmas Day off, and try to plan something rational for the next days/weeks after. Leaning toward less total volume/intensity but some regularity, until more healing feels like it's happened. Workouts seem to reduce the headaches, but too much aggravates the fatigue. 🤷2 -
Today: 22 min. treadmill at 3 mph with a 4-5% incline; 12 min. exercise bike at 11-12 mph; 15 min. free weights and calisthenics.2
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Happily, this took me past the 200k between Thanksgiving and Christmas Eve that I needed for the Concept 2 Holiday Challenge: 200,643m. It was extra challenging this year, gotta admit.
I'm thinking I'll probably take Christmas Eve and Christmas Day off, and try to plan something rational for the next days/weeks after. Leaning toward less total volume/intensity but some regularity, until more healing feels like it's happened. Workouts seem to reduce the headaches, but too much aggravates the fatigue. 🤷
Congrats on finishing this year's Concept 2 Holiday Challenge, @AnnPT77. That's amazing considering you were also recovering from a serious head injury.
I'm also taking the next two days off. This decision was helped by my gym being closed for Christmas Eve and Christmas.
The poor girl running the desk had to basically chase my family out of the gym tonight at closing time.
Happy Holidays, everyone!2 -
I was wrong, I didn't take a rest day today. I had a fairly busy, even productive day by recent standards, still felt good, so did a 10k stationary bike ride (93W average, allegedly 15mph) plus 3' CD, half Z3, remainder below. We'll see how that sorts out tomorrow.2
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Making it work in a hotel gym... a bit haphazard haha3
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No workouts Christmas Day and the day after, back to rowing machine today, lower volume (5k as 1k and 2 x 2k, 2' easy pace rowing and water-drinking between - 5815m total) but just a little more intensity. Ended up a bit over half of the 32' in HR Z4 - 6' of it above 220-age - remainder Z3 and below.
Winter machine rowing for me is a mix of trying to stay conditioned, and technical work that's still accessible - maybe more accessible - when not on water. In summer, on water, it makes more sense to me to work mostly on synchronization with others, balance and bladework. In Winter, it's more about technical aspects of the basic stroke cycle, and power.
One of my friends did a quick video of me on the rowing machine when we did an instructional/demo event at the Y in Fall. She was concerned that one of my wrists wasn't flat/straight; I was more concerned that I wasn't properly making the arms-away/body-over part of the recovery distinct enough from legs. That isn't very important on the machine, but is very important on water.
Now I'm mostly working on both of those technical things, one at a time of course. Usually I slow down SPM to keep energy expenditure reasonable, but try to keep above 10m per stroke so I don't get in the habit of significantly lowering power to keep manageable intensity for my current endurance level. (This is pretty much how I was coached when I learned to row: Low SPM for slower pace and lower overall intensity, then work to maintain that power per stroke at higher SPM to reach race pace/higher intensity.)
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I was just happy to get out for a 30 minute walk tonight. It was great to get some fresh air and some movement after a few inactive days. I’ve been feeling sluggish and need to get back to it! Tomorrow I will hit the gym!3
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One hour walk with my hubby and the dog last night at sunset. We live near a newly constructed 5 mile trail that goes down to a (kayak) water park. We did not see a single other person on the trail while we were out. I should try to get a picture one of these days.
Also walked in the mall earlier but I never count that kind of thing as "exercise" -- maybe if I wore a Fitbit I would, dunno. I know Dr. Mike from Renaissance Periodization says to count it. I saw you recommending him on another thread, @AnnPT77 , to someone who is all in with the VShred guy. Oh well. Hopefully his training methods won't do that person much (any?) harm. If I keep going I'll have to take this post over to the Debate board, so I'll stop there. 2 -
@DiscusTank5, I only count walking for calories if I do it as deliberate exercise, and in an amount that's unusual for me. I admit, it doesn't take much to be unusual for me, given the cr*p knees (OA and torn meniscus). If I had a dog, I'd consider routine walks part of my activity level/base calories.
Did I recommend Dr. Mike on that thread? I thought Retro or someone like that recommended Dr. Mike, though I might've seconded. I've read enough from and about Mike Israetel and Renaissance Periodization (RP) to have a positive impression - including positive comments from people I trust because of their results - but I try to leave it to the knowledgeable strength training people here to make specific recommendations. Not my wheelhouse.
Sadly, I think VShred will cost her money (probably) for content that's underwhelming at best. But I think I was more raising an eyebrow about the diet/nutrition side of it, on that thread. It's a heckuva marketing organization, I'll grant them that. I very sincerely hope it helps her succeed with her goals.2 -
Back to stationary bike for 10k + 3', 96W average over all of that, bike thinks it's 15.1mph. Almost 60% Z3, remainder below.
Probably no workouts next two days, since I'll be spending pretty much all day with a friend at a 2-day college ice hockey tournament, driving both days to a venue about an hour away. Doubt I'll fit in a workout. Probably walk more than usual, but won't count it for calories . 2 -
BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10
First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...2 -
Lower body strength day
I'm away from home so made do in a different gym than my home routine. Mostly worked
Goblet squat
DB step-ups
Leg curl machine
Leg extension machine
Back extensions
Hip abduction (outer thigh)
Hip adduction (inner thigh)
Smith machine squats
BB deadlift
Plus some easy treadmill time
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Doing BB deadlift last after a full workout...that's being evil to yourself for sure! lol2
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am
Yoga
pm
Kettlebell Clean and Press - 5x1/1-2/2-3/3-4/4-5/5 (75L75R)(16k)
Chin - 5x5
Squat - 5x5
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Mobility today...
am
Yoga
pm
Get ups with a 16 and 24k bell (not at the same time...)
10 minutes continuous...
4 -
Treadmill - 1 hr, 3.0 mph, 12% incline
Stepped on a digital scale, one of those you hold the arms and it zaps you all over to read water retention, muscle vs fat, etc. According to the results, I'm up about 2 lbs from before I took my gym break (I admit to eating lots of cookies, but not THAT many) and my BF% is at 21%. Ugh.3 -
After two days off at the hockey tourney (spectating ), I was feeling a little burned out today: Around 250 miles on the road each day (passenger), 7 hours mostly spent in stadium seats both days (yeah, some shouting and standing), unusual food (not mega-nutritious), atypical sleep schedule, etc. Still no alcohol at all, though, because acetaminophen - more of that than my recent usual because of all the noise and jostling. It was fun, though, and our team won.
Anyhoo . . . wasn't feeling high energy today, so went for the bike again, the 10k + 3' I've been doing, 97W average which the bike thinks is 15.2mph, close to even split between Z2 and Z3, with only a minute or two below that, split between the start/end.
At least there was a workout.
Happy New Year, everyone: Wishing you an excellent 2025!3 -
Happy New Year!
*yawn* got it done early
Upper body dumbbell work today
Skull crushers
Chest press
One-arm row
Rear delt fly
Bicep curl
Lateral delt raise
Here's to consistency in 2025!3 -
Treadmill - 1 hr, 3.0 mph, 12% incline4
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Today I mall walked. Did 2 miles in about 35 minutes. This morning I did 30 minutes of yoga.
Current weight 230
Goal weight 1604 -
27 December
Climbing. Decent, I got lots of v4s. My favourite was basically monkey bars; probably very soft for the grade, but fun.
29 December
Caving. Digging our discovery cave.
30 December
Hi ho, moar digging. Nearly got hypothermia , we surveyed the cave which required spending a long time under a waterfall. But all was fine in the end.
31 December
Digging.
1 January
Caving, actually did a spot of sport caving for a change. Joe and I decided to do a a shortcut coming back from the columns in OFD. It was a very muddy V2 boulder problem which would be death or severe injury if you slipped. Good fun.2 -
Upper Body, DB-Centric
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Shrugs 3x10
DB Hammer Curl <<superset>> 1A Cable Pushdown 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec
While I have seen a couple new faces at the gym, the expected glut of New Year's Resolutioners has not yet materialized. Maybe next week...4 -
While I have seen a couple new faces at the gym, the expected glut of New Year's Resolutioners has not yet materialized. Maybe next week...
I have been less frequent at the gym lately. I took the summer off as I always do. I got back at it in October. The staff recognize me, but I am actually feeling a bet sheepish to go back along with all the "extra" folks the first week or two of the year.
I reckon I'll stick to yard work this week and next.
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I put to together a 30 minute song list for exercising. I walk and dance in my front room to the songs and mix that with my glider. My theme song is I'm Gonna Be (500 miles).
Age: 72
Beginning weight Jan 1 151
Current weight Jan 2 149
Daily Goal: 10000 Steps5
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