What Was Your Work Out Today?

mtaratoot wrote: »

Spinster321 wrote: »

22 minutes of a (33:41 minutes) Leslie Sansone Walk at Home video; 20 minutes stretching.

Still wishing I could do more, but I'm trying.

You're doing more than trying; you're challenging yourself. Slow progress is still progress. A little more each week even if it's just a minute or two is more than last time. Keep sticking to it. Give yourself credit for your success!

Thank you. Doing it in spite of physical issues. About to add today's exercise now.

Going to do some Bicep/triceps this morning.

3 sets 10 reps

Curls
Cable pull downs w/rope
Cable Curls
Dips
Easy bar Curls
Preacher Curls
Reverse Curls
Overhead Cable extensions w/rope
Dumbell overhead triceps

BB Day

Bench Press 5x10-8-6-4-2
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 2x10 <<alternating>> Cable Palloff Press 2x10 sec

I tried a cavern diving course over the weekend. It turned out I was terrible a line laying, so I've turned two day course into three days. I need a bit of practice before booking the last day.

I went for a swim and sauna after the two dives on Sunday.

I went climbing today. We were trying jumpy stuff, I got some fun moves.

Talking of rest days, I think I have vigourously exercised every day for 11 days straight; I may need a rest day soon (maybe Thursday).

nossmf wrote: »

Treadmill - 1 hr, 3.0 mph, 12% incline

Back to normal...

mtaratoot wrote: »

I've thought about bringing a book when I do cardio. I don't want to sweat all over it though...

My hands also got sweaty, so I didn't hold the book the entire time. Instead I propped the book on the treadmill display and used the fingertips of one hand to keep the pages open where I needed, alternating hands periodically to both rest my shoulder muscles as well as wipe my hand against my shirt or towel.

I can only read a book at the gym if I'm on the stationary bike at a fairly easy pace.

Saturday, I only got in about 6 rowing machine pieces of 500m or so each, plus a few other shorter bits when teaching visitors to our rowing club booth at Quiet Adventures Symposium how to do the rowing stroke the rower way. Pieces were brisk but not extreme in li'l ol' lady terms, mid 2:20s splits, mostly. Compared to my normal, lots of walking around talking to other exhibitors when I wasn't in our booth, and more standing than usual when in the booth. It'll have to do.

Rest day Sunday, back to bike today. Almost fell asleep before the workout, but shook myself off and did it, the usual hour with a 3' cool-down, only a bit slower than recent usual, average of 91W which Garmin thinks is 14.9 mph for 15.81 miles. Ended up 26% of time Z3, 70% Z2, remainder below, not too taxing.

I definitely can't read or watch videos while machine rowing, and I'd have trouble reading while biking (a lot of movement for my sub-ideal vision), but I'm still watching videos from my visual journaling classes on my tablet while on the bike, which works fine. Machine rowing, I usually have NPR or podcasts on, occasionally music, but mostly focus on technique.

Treadmill - 1 hr, 3.0 mph, 12% incline

SShoulders And ABs this morning

Rear delts (3 sets- 30 reps)

Lateral delts (5 sets-10reps)

Front delts (2 sets-10 reps)

Shoulder press (3 sets-10 reps)

Shrugs (2 sets - 15 reps)

Leg raises (3 sets-10reps)

Side oblique crunches (3 sets-10reps)

Cable pull downs crunch(3 sets-20reps)

Side Cable oblique pulls(3 sets-10reps)

Leg raises (3 sets - 20 reps)

Planks (3 sets- 30 sec)

I did actually have a rest day yesterday; work got busy.

I went climbing today. It was good; I got a couple of projects. My jumping has got way better recently. I taught a youngster how to do one. (She was trying to use arm strength. Instead, you crouch down and stand up explosively on the right leg; and let go if the hold with both hands. If you time it right, you get your right hand on the next hold with very little momentum so it is easy to hold on to.)

Leg day this morning

3 sets 10 reps

Leg press

Hamstring curls

Glute kick backs

Weighted calf raises (3 sets 30 reps)

Hip adductor/abductor

Lunges (3 sets 15 reps)

Quad machine

Stationary bike cool down with some foam rolling and stretching

This morning workout is a 4 mile run and 20 mins on stationary bike. Foam rolling and stretching.

Stationary bike, 60' + 3' CD, little over 16 alleged miles at 15.2 theoretical mph, 96W average, around a third of the time Z3, around two-thirds Z2, other than about a minute below those at the start.

I looked back to the start of the indoor season in November; and to the mid-December point where I was allowed to go back to normal intensity workouts after the multi-week skull fracture "rest" and subsequent intensity limitations. Those two roughly half-hour rides had more noticeable cardiac drift during a consistent pace, at lower average watts (84W and 90W respectively), and produced higher heart rates than today's full hour ride at 96W, so I guess there's some off-season progress despite some disruptions.

This morning was my first of four weekly one-hour "Bulletproof Your Knees" classes. Yes, my knees are Not Good, have been that way for years. I'd list more things if I remembered the names, but we did a bunch of lower body stretches, then bodyweight exercises for various muscle groups around the knees. That included common things like squats and reverse lunges - graded to the individual capabilities of the 6 people in the class - plus the ones I don't know names for.

When I got home, I did a continuous exactly 5k rowing machine workout for the Concept 2 International Women's Day Challenge. (Concept 2 gives 5 bucks to nonprofits that support women's sports for each challenge participant who logs a 5k piece today, up to fifteen thousand dollars). I did easy pace, since I wasn't sure how happy my knees would stay post-class; it took 25:52 for the 5k, and I followed up with a separate 4' CD since the 5k needed to be exact to qualify. Total of 5,741m, around 2/3 of time Z3, remainder below.

Knees were a little glitchy right after, but seem fine now.

I actually had rest days on Thursday and Friday. This was all part of a master plan, as I did a big caving trip today. 12 hours underground; 13 hours cardio total as the cave is a trek from the car park.

We went to the Geyron formation in draenan. It is sufficiently remotes that very few. People per year go there.

My memory of the route may not be accurate, but was:

Climb down the entrance series, which turns into a damp squeeze. Then it becomes some traverses, which would be hairy but there is a hand line making them chill. Then there is a scary crawl along a muddy top with a sheer drop and no hand holds. There is then some walking passage which eventually turns into an easy crawl. This turns back into walking passage, there is a climb with a hand line and some more crawls, which eventually lead to the Snowball formation.

Some easy walking takes you to a 300m flat out crawl. At on point, I needed to plop an arm through, turn to my side and the I could squeeze on. It's s a bit of a relief when this becomes walking passage through massive chambers. There is then some more squeezing to Medusa's Children; the prettiest bits of cave I have ever seen. Then a bit of walking takes you to the Geyron. After photos, we turned around and did it in reverse. I'll plop some photos on here when I get them; a friend took them.