What Was Your Work Out Today?

It has been a while - got sidelined for 2 weeks (give or take a day or two).

Today - Walk At Home with Leslie Sansone video, 21 minutes; stretching, 21 minutes.

Went for a 4 mile walk. Read while I walk so I was able to keep it at a leisurely pace, and keep my eyes occupied. I'm an endurance, my urge to start running is strong when I see runners out, especially on a nice day. I'm a week post-op (abdominal surgery) so I can't do anything strenuous for another week.

A few minutes of warm up on a horribly-maintained rowing machine at the Y when I arrived early for my 2nd "Bulletproof Your Knees" class, only about 1325m. Then the class, sets of:

• Stretches for calves and inner thighs;
• quad engagement and a quad thing I can't remember the name of where we're seated upright on a mat and lift the leg up, horizontally, then down on repeat;
• "elephant walks" with hands on a step;
• step-downs to engage the VMO;
• squats (bench, TRX assisted or bodyweight depending on current capability, bodyweight for mmeals);
• calf raises;
• TRX-assisted single leg squats;
• . . . and some other stuff I've forgotten.

Most of the day was busy, and by the time I got home from a hockey game (spectating, not playing 😆) it was late. Intellectually, I thought I should do some regular cardio thing, but my energy level and joints were quibbling some, so I compromised with half an hour of easy-pace stationary bike plus a 3' CD that was more like 3' continuation. 96W average, supposedly 8.48 miles at 15.2mph, not quite half Z3 and the remainder below.

Today is a rest day for me

Saturday

A short walk, maybe 9 miles. I went with a rather charming Italian lady, so I didn't want to do an ultra-long one and break her.

Sunday

Climbing. I got another v5. It's like buses; you wait for one and then loads turn up. This was quite a techical overhang

Monday

Climbing. Jumping practice; it rocked. I was surprisingly good.

Kettlebell Double Clean & Press

10x3r (30)(2x24kg)

O2M (20min)

Chins

5x2/3/5r (50)

OTM (15m)

A run and hill repeats when I get home from work. Putting it out there so I actually go back out the door and do it when I get home.

Walked the dog early, then hit the gym mid-morning. 2 min Helix, 26 min stationary bike, 2 min stretching, 6 min dumbbells, then a quick 10 min walk from the gym to my office.

Rode my bike after I got home for 18 minutes -- challenging with a wind advisory. I nearly blew over on a turn or two.

15 minutes of stretching and cool down.

Monday was stationary bike, 60' + 3' cool down, 101W average, a simulated 16.33 miles at 15.4 mph, 79% zone 3 (of a 5-zone heart rate scheme), remainder below.

Tonight, rowing team practice, the usual warm up, stretching, rowing machine drills, then actual workout pieces, finally more stretching. The pieces were either 3 x (10' on, 3' rest) or 5 x (1000m on, 3' rest). I did the latter. The total rowing time was about 52', zone 4 and 3 close to 35% of the total time each, remainder below.

I don't remember the strokes per minute goals for the other piece, but the 1000m repeats were supposed to be at 22-26spm in whatever pattern we wished; I did a rating pyramid with a target spm for each 1000m, 22-24-26-24-22. As usual, I rowed slowly through most of the "rest" intervals, except for about 45" each time to wipe sweat and drink a slug of water.

I got some useful tips from the physical therapist who's been attending about how to minimize aggravation of my right shoulder's nerve impingement, which I hope will help reduce discomfort.

Today I'm working Bicep and triceps. 9 sets 10 reps each.

Lots of things on the schedule, so I shoe-horned in a mere 20 minute stationary bike ride literally immediately after breakfast and before an osteopathic manipulation medicine appointment, because I don't like to work out after those on the same day. I pushed a tiny bit harder because shorter, but not crazy hard because there wasn't time for warm-up/cool-down. 113W average, reported as 5.37 miles at 16 mph; about 3' zone 4, 14' zone 3, remainder below.

I also demonstrated to myself that it's still true for me that I can work out right after a decent-sized meal without incurring digestive distress. 😉😆

This morning I'm doing a leg day.

3 sets 10 reps

Quad press

Hamstring curls

Glute kick backs

calf raises (3 sets of 30, 10 for each head of the muscle)

Abductor/Adductor machine

Quad curls

Weighted Lunges (80lbs)

Banded crab walk (5sets, 10 side steps, down and back)

@AnnPT77

I also demonstrated to myself that it's still true for me that I can work out right after a decent-sized meal without incurring digestive distress. 😉😆

Totally not me, nausea always kicks in something fierce. Plus working out makes me hungry, so calorie control would definitely suffer if I ate before AND after each workout, lol.

(Still figuring out this whole new forum template, especially when I want to respond to just a fraction of a quote and thus don't want to have the entire post re-posted.)

Treadmill - 1 hr, 3.0 mph, 12% incline

I typically prefer using the mouse (my daughter never uses a mouse on her laptop, shakes her head every time she asks me to do something on her computer and needs to plug in the mouse just for me).