What Was Your Work Out Today?

Wassup guys! New to the boards.

About to get started with my workouts for the day. Gonna try a get some cardio in with a 3 or 4 mile run and then some gym time.

In the gym I actually use an app called Prehab, it’s developed by physical therapists and helps me with my mobility and functional fitness and helps my body feel completely better. As a whole. Will update later!

Limited time today, so a 13 min treadmill run, covering the same distance it took me 16 min. to cover on Sat. (after 20 min of biking then). Seven min. of a walking cooldown, then 10 min freeweights.

Also, not sure if this is ok to post on the thread or not. But I created this group…

If anybody would like to join. I wanted to have an area where I can post my fitness journey and track my progress more easily on a daily basis. And anyone can post their own if they wanted to do the same. I simply did so because I didn't want to clutter the board with my own thread, if there's somewhere else that I'm missing that already exist where I could do so I would love to know.

Regular rest day yesterday, back to stationary bike tonight, starting very late, after 10:30PM, oops. The usual 60' + 3' CD, at whatever pace is compatible with watching visual journaling videos 😆, which tonight was a 98W average overall including the CD, theoretically 16.16 miles at 15.3 mph. 71% of the time was Z3 in Garmin's 5-zone scheme, remainder below.

Haven't been talking about it, but have been continuing the daily morning quad stretches 20" each side x 3, standing knees over toes stretches 20" each side x 3, hip joint rotations inward and outward each side x 5, wall shoulder circles forward and backward each side x 5.

I got two hours underwater scrubbing and siphoning. It was much needed for my head space - two one-hour dives where I cold work with my buddies but essentially just be enjoying cleaning things up and watching the critters do their thing.

I needed that.

28 min on the exercise bike, then stretches, then the leg machines, followed by more stretches. Also a 10 min walk with the dog earlier.

Really feeling the skullcrushers I did yesterday for my triceps. And the bicep curls with 15# free weights instead of 10.

Rowing team practice, the usual routine: Dynamic stretches and glute activation first, then on to rowing machine. Rowing started with stroke progression drills and pause drills with some continuous rowing between the pause drills; main body of workout was a choice between four times 8' on, 3' off, with 4' at 20spm and 4' at 22spm as the breakdown of the 8' pieces, or four times 1500 meters, each with spm changes each 500m, first and third pieces 22, 24, 26 spm, second and fourth pieces 26, 24, 22 spm. I did the 1500m version. Then we did some static stretching after.

The main body of these workouts are reasonably high intensity, so even with the "off intervals" and easy stroke progression/pause drills included, 40% of the time was Z4, mid-20s percent for each of Z3 and Z2, remainder below. (As usual, I rowed easy-pace through the majority of each 3' off bit, what I call Tai Chi paced rowing, focusing on technique, usually less than 1' of each "off" actually stopped to wipe sweat and drink water. The final 3' I always use as cool-down rowing, try to drop HR into at least Z2.) I didn't add up the minutes, but a big chunk of each of the 1500m pieces was at HR above 220-age, peaking at 11bpm above, which is 162bpm. Feels like noticeable effort, not gonna lie.

Getting great technical corrections, which I love.

This morning I got a 4 mile run planned. If time allows, cool down on the stationary bike. Foam rolling and stretching.

The time change kinda threw me off with my run since its still dark when i want to get out there. I dont mind running downtown at night. Not going to run in the neighborhood though at night.

Hi I’m new here. Today is my 2nd workout in this week.
It will start at 8 pm here in Rome:

Shoulder press

Seated Arnold press + Seated lateral raises (superset)

Seated bent over dumbbell reverse fly

Upright cable row

Barbell curl

Straight bar push down

Incline inner biceps curl + Bench dip (superset)

176 cm 79 kg

☺️

Back day

Dumbbell Curlsx5, widegrip lat pull downsx3, closegrip pulldown x3, seated wide grip rows x5, wrist curls x5
1hr:15

Stationary bike, keeping it pretty easy pace because my legs were still reminiscing about last night's row.

Also, I walked more than usual: I usually avoid much walking because my knees don't love it, just try to do it enough to stay somewhat conditioned to it. My car was being serviced (2 freakin' recalls plus its first-ever oil change), so I walked about 1.75 miles to a nearby deli for breakfast and - buzzed on a massive input of deli coffee - back to the service center. Other than the li'l ol' lady, i.e., me, on foot out there on a bee-yoo-tee-full sunny day, there was just one young man on the sidewalk, I suspect walking home from the high school nearby.

Anyway: Bike was the usual 60' plus 3' CD, but only 89W/14.8mph for 15.67 miles. Over 90% Z2, just over 3' Z3 in a small push at the end because why not, and of course a minute-ish at the start to get the heart up to Z2 in the first place.

Lifting yesterday made me a liar again. I looked into the pool, and there were three open lanes. I almost went for a swim, but I really had planned to lift. I needed to; been too many days. So I did. When I was done, the pool was full. Maybe I'll swim today.

I tried something a little different. For my first set of almost each movement, I dialed the weight down and did a lot more reps. The second two sets were back to the weight I'm currently using. I was surprised how fatigued the muscles got from the high reps. I was doing this in part as an experiment, and also because I am curious if it will be beneficial for the kinds of work I'm going to ask of my muscles when I go on a river trip. I'll be rowing for long stretches. That's like lots of reps with less weight with the occasional big pull or push. Mostly when we row, we face forward and push on the oars rather than face backwards and pull. Pulling is more powerful, but seeing where you are going is nice. I think I may do some specific days focusing on things like chest presses with low weight and high reps.

Yesterday was a sort-of rest day; so I swam 1 km. (I view swimming as a relaxing way to recover.)

Today was 2 hours' climbing. I started badly, and improved. I eventually got a v5, it took about 20 goes to work it all out.

Today I'm hitting chest and back. 3-4 sets 10 reps for each.

Cable Flys

Lateral lat pulls

Incline bench

Lat lower pulls

Decline Bench

Upper Lat pull downs

Dumbell bench press

Rope lateral rows