What Was Your Work Out Today?
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Leg Day
Squats 5x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s1 -
I seem to recall that is the BEST time to use a heated vest, and at that point in the dive it actually helps offgass the nitrogen. I seem to recall the working part of the dive (bottom) is the time to NOT use it.
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@drmwc I read your story on the Dive Forum and shuddered. I have some questions (and also can't believe a paramedic stopped the 111 call). I don't know much about diving, except two of my uncles were into the hobby in Florida years ago: I remember they liked Morrison Springs with its underwater cave full of eels, or so the story goes.
"(I believe the bubbles for ear bends are in the cerebellum, not the ear fluids)."
I hadn't known this before. Yikes!
"So a few hours' later, I did a 5 hour dive, 18m dive (I think Table 6) which was pretty much all on O2. There were encouraging signs on both dives - . . . After this dive, I could just about walk, and the dizziness was a lot better."
Where did you do this dive?
"After this, I moved onto short 14m dives on O2, lasting about 2 hours each. I'd have a 3 hour 4 lunch break between the dives. The longer dives were in the large chamber; the shorter ones were in a mono-chamber with just me."
And this one? Did the hospital have a tank or several? I'm thinking Luke Skywalker in the bacta tank during The Empire Strikes Back . . .
You mentioned "diving doctors." Is this a common specialization, or is that why the drive to hospital took 2 hours, to get you to a specific facility with staff trained in diving injuries?
"My first treatment was Sunday; the second long one was on Monday. The shorter dives happened on Tuesday, Wednesday, Thursday, with just one on Friday."
You were in the hospital for a full week, or did you check in and out daily? In any case, I'm glad you made a full recovery.
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Today is a leg day.
Leg press 3x10
Hamstring curls 3x10
Glute kick backs 3 x10 each leg
Calf raises 3x30
Abductor/adductor 3x10 each
Quad extensions 3x10
Weighted Lunges 3 x15
Stationary bike cool down
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I am pretty sure that the "dives" that @drmwc wrote about are sometimes described as "rides." They are treatments in a hyperbaric chamber. The description of it as a "dive" is because the chamber simulates the pressure your body experiences while diving. It does this with more saturated oxygen, or in the case of heliox reduced nitrogen. The pressure is supposed to get the bubbles to dissolve again, and then they get flushed out.
In-water treatment is a no-no.
Decompression sickness is a big deal. It's fortunate if you can recover fully.
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@DiscusTank5 as @mtaratoot says, "dive" was shorthand for decompression treatment in the chamber(s).
There were many chambers; my first two were in a big one with a nurse. The next ones were in a mono-chamber, a bit like a transparent coffin.
(On a side note, Comex 30 is unusual; most people in the UK probably get Tabe 6 as their first. It is a sign the diving doctors were worried. Comex is a commercial diving company who worked out the protocol; I think Table 6 is US Navy.)
I was in hospital for the whole time. I didn't have a bed initially; I think they sorted that out during the Table 6.
Hyperbaric medicine is a speciality, those qualifying down this route treat decompression illness (amongst other things) and so can prescribe chamber dives. Like many specialisms, it is many years of post qualification study to fully qualify as a diving doctor. I think those who go on to work on oil rigs can be quite well paid.
The drive took 2 hours as Porthkerris, the dive site, is a long way from Plymouth, the chamber. That is why air ambulance was a possibility when the emergency call was still live. (You need to be careful with this; too high would increase the bubbles and make the bend worse. So I think it needs to be a low altitude flight).
My final comment is that this was indirectly responsible for my diet and weight loss. I had a cardiologist referral to check for the PFO; he also gave me loads of blood tests. It turned out I was on the cusp of Type 2 diabetes; so over 3 months I dieted from a BMI of 27 to 21 (weight loss of around 40 pounds), and I've stayed at BMI 21 for 6 years. It seems to have fixed my health woes.
I'm on a diving holiday now; I'll write it up next week when I'm back.
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I walked 4.75 miles today. Jogged about a mile of it.
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Pool swim today: 300 meters in first 10 min, total of 750 in 24 min.
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Today is going to be a rest day
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An actual rest day? Or a "swim 5km instead of 10km" type of day? lol
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Upper Body, BB Day
Bench Press 4x10, 3, 10, 3
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10sMy bench press numbers have been stagnant since I switched up my technique. Maybe I can kickstart a little improvement by playing around with reps, tempo, weights, etc.
Due to laundry day getting delayed, today I'm wearing a pair of pants I haven't tried on for some months. At that time I squeezed into them by sucking in my gut; today, they fit like a glove.
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Brick workout today:
22 min. on the exercise bike, going about as fast as I can (4.5 miles in 20 min). Five min. break to change from biking to running shoes and catch my breath, then on to the treadmill, for 16 min. at mostly 5.5 mph pace (a couple of those min. at 6.5, a few min. at the beginning at 5.2), then another 5 min. at 3.2 mph. Lunges and stretches, then on to 20 min. of upper-body strength, interspersed with two sets of sit-ups, some squats, tree pose. I was in the gym for 90 minutes, actively working out for at least 82 of those min.
Thanks to biking, then running, I got my heart rate up to 171 for a bit. . . and didn't die! So you were right about that, @AnnPT77.
For the rest of the week, I'll do a longer, slower run one day and a longer, slower bike ride the next, then two rest days. I kind of hate rest days because my body needs them but my mind needs the workout / endorphins / sense of accomplishment.
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Apologies for a drive-by report, it's been several weeks since I last logged in here. I did my usual early morning 15 minutes on an elliptical while watching the news and waiting for coffee. Then to the local YMCA for a 45 minute general fitness class that uses various different props on different days. I'm still taking it pretty easy on some of those moves as I'm also nursing a hamstring strain, with physiotherapist consultations. The pre-class warmup walks have been strictly walking as the occasional sprints that I had been mixing in are the original cause of the strain.
@DiscusTank5 AnnPT77 and others are correct about the HR formulas being generalizations and individuals can vary wildly from those. I'm also an extreme outlier for any of those predictions. Not tested lately, obviously. 😄
PS: I think I read, and scanned, through a dozen pages of posts to get caught up.
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@DiscusTank5 I'm delighted to hear that you didn't die 😆😬, though I hope you are exercising caution, or exercising cautiously!
If you think about how you feel at 171, that may give you some insight into what your actual HRmax might be, or rather how close to it you may be getting at 171. At that HR, can you sing? Speak in sentences? Blurt out a few words? Gasp but mostly not talk at all? How long do you feel like you could go at that pace - without actually going at it as long as you can, for now: Seconds, minutes, more? That sort of thing.
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Didn't report Saturday, long day, but little exercise: Just under 1k rowing machine warmup at gentle pace, while waiting for my class to start, then the Bulletproof knees class. That'll be the last session of this class. He'll offer it again, but I think only at times that will soon conflict with on-water rowing . . . and rowing always wins.
I talked to the instructor, whom I like and who seems insightful/sensible, about personal training. I'm considering engaging him for a few sessions to get an assessment of my muscle group imbalances, and some kind of routine to address those and other physical problems, something I can do at home with the equipment I have. I'd also like to review lifting form, since it's been a while since I worked with a trainer/instructor on that. I'm thinking to wait until after the Spring rowing schedule gets settled, though.
The rest of Saturday was a bead show an hour away from here, then a massive, delicious dinner at an Italian restaurant there, including acreage of Tiramisu. 😋
Sunday, genuine rest day. Today, Monday, back to stationary bike with the usual distraction of visual journaling class videos. A purported 16.09 miles at 15.2 mph in 60'+3' CD, averaging 96W, pretty even split between zone and zone 2, other than about a minute below zone 2 at the start.
I'm still trying to figure out how to budget energy level and intensity so I can go hard at rowing team practice on Tuesday evenings, but keep up the exercise schedule I want for the rest of the week. I think energy is back to normal after the weird head-injury-related fatigue stage, and resting heart rate dropped all the way to 46 last night, which I guess is a good sign.
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Today's workout is a 6 mile run, stationary bike, foam rolling and stretching.
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Good questions Ann. I ran again on the treadmill this morning, mostly a 5 mph pace, for 22 min. A few minutes at 4.8, a few at 5.3 mph, then 10 minutes of walking at 3.2.
My watch says I spent a couple of minutes with a HR at or above 170, surprising since I didn't think this run was that strenuous. Usually I don't run 2 days in a row, so maybe that's it. But I wouldn't have been able to carry on much of a conversation or burst into song (as if!) after the first 5-6 minutes of jogging.
After the treadmill I did some leg work on the machines and then some calisthenics and stretches, probably another 20 minutes.
And now I'm at the hospital for a routine mammogram. The joys of being 40+.
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A great report @AnnPT77. Getting in some sessions with a personal trainer for lifting and muscle imbalance correction sounds awesome.
Wow: a RHR of 46. That's like an elite male triathlete. I wonder what your "age" actually is: it can't be 69!!!!
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Treadmill - 1 hr, 3.0 mph, 12% incline
At my annual physical a couple weeks ago, my blood pressure was 120/65, which had me doing virtual backflips in my mind about being that low! (My mother is on blood pressure meds; a few years ago my doc almost put me on meds til he changed my diet; then I stayed in the 130/85 range until this past year adding the cardio to my routine.)
That happy feeling lasted precisely as long as it took to be told I was still "borderline high" pressure, since technically "normal" is anything BELOW 120/80, so 119 and lower; my 120 didn't count.
Gotta love arbitrary numbers lol.
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Trust me, I'm a li'l ol' lady, age 69, nothing remotely like an elite male triathlete. Check my profile on the MFP web site, you can see multiple photos of the same gray-haired aging hippie type woman: That's me for realz.
Keep in mind that there's a genetic component to all of this HR stuff, plus I've been at says this kind of thing for over 20 years. My birth certificate says 1955 (November), my ridiculous BIA scale says metabolic age 67, my literally insane Garmin suggests my walking-tested fitness age is 28. I'm doubtful of any other than the birth certificate.
Rowing team practice tonight. My legs are feeling it - feeling pretty cooked right now, TBH. Garmin says 1111 reps moving body weight horizontally against flywheel resistance and with the slight slope of the machine's rail adding some gravity resistance . . . I can't imaging doing a strength workout legs day on the same day in combination with this, even though it's "cardio". Even carrying groceries up the full flight of stairs to my kitchen afterward felt like work.
Usual class format: Warm up, dynamic stretching, stroke progression and pause drills on the rowing machine, then rowing machine pieces. The choice was 4 x 8' or 4 x 1500m, 4' off between the pieces, and either with a pattern of strokes per minute increases during each piece.
I did the 1500m, which was spm changes every 500m, 20-22-24 spm on the 1st and 3rd, 22-24-26 spm on the 2nd and 4th. I usual, I did easy rowing for around 3' of each 4' supposedly-off interval. During the 1500m pieces, it was generally pushing for what power we thought we could sustain.
Almost half of the total rowing workout was zone 4, even counting the easy pace stroke progressions and pause drills at the start. About 15' total was above 220-age, latter part of each 1500m section.
I'm tired. 😆 I feel every minute of age 69. 🤣
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@discustank5
I tried to find a good chart online that correlates talk test, RPE, and estimated percent of heart rate, since that would help assess what you're feeling when you hit 170bpm+.
Nothing's perfect, but here's one:
Do you know the difference between percent of max HR and percent of reserve HR, a.k.a. %HRR, the one referenced in this chart? They're close, but %HRR is calculated by taking a percent of the difference between resting heart rate and HRmax, and adding it to resting HR. The percents therefore come out a little different than a simple percent of HRmax. There are online calculators to find the HRR percents, if that doesn't make sense.
I'm not necessarily endorsing the site this came from, which is noted at the bottom of the chart; it just seemed like the chart reasonably illustrates how you can use RPE to roughly estimate your zone for some particular heart rate, and extrapolate to rough-estimate HRmax.
BTW, speaking as a breast cancer survivor: Good on you getting your regular mammograms. I know the test isn't fun, and I wish no one would ever get a worrisome result on it . . . but early detection is very, very important if something does turn up. Mine was pretty advanced, stage III. I'm lucky to be alive, and treatment wasn't my favorite hobby ever, gotta say. Definitely keep up that regular schedule.
P.S. To the guys, if any are reading: Men get breast cancer too, just more rarely. More of the men get diagnosed at advanced and therefore more life-threatening stages, because way too many men don't even realize it's a possibility. In the unlikely event you do detect an unusual lump or bump in the overall pectoral region, check it out with your doctor as soon as you realize.
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Today workout is Shoulders and ABs.
Shoulders press 3x10
Lateral delts 5x10
Shoulder shrugs 3x20
Front delts 2x10
Rear delts 3xfailure
Hanging leg raises 3 x10
Oblique crunch 3 x15
Cable crunch pull downs 3x20
Oblique Cable axe swing 3x10 (left/right)
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28 -- ha! I knew it. :)
Also saw your informative response post about cortisol levels from over-exercising on another thread. Standing here in my kitchen, both shins hurting for the third day on a row, and I know one thing: after the indoor triathlon this Saturday, I'm going to back off a bit on training.
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45-47 minutes on the exercise bike today for a 10 mile ride. Also 5 min Helix trainer, 10 minutes or so weights and battle ropes. 20 min walking outside.
Tomorrow: only walking. Friday: same.
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Back to stationary bike, feeling not quite as burned out today as I expected, but just went with a pace that felt good. In the usual 60' + 3' cool-down, ended up just over 16 pseudo miles at 15.2mph, 97W average, little over half the time zone 3, remainder below.
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Today is a leg day for me.
Quad Press 3x10
Hamstring curls 3x10
Glute kick backs 3x10 (each leg)
Calf raises 3x30 (all 3 heads of the calf muscle)
Abductor/Adductor machine 3x10 (each muscle)
Quad curls machine 3x10, final set to failure
Stationary bike warm down.
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Treadmill - 1 hr, 3.0 mph, 12% incline
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walking walking walking… while pushing a heavy wheelchair. I hit my 10,500 steps yesterday for the first time in a while so my left calf is sore tight and peeing me off today sooo not so many steps today just 7000.
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To everything there is a season, and if it's Thursday April 3, it must be rowing machine season . . . still. (River has thawed, but the water's still freakin' cold. The university teams have been on the water, but they have safety launches out with them, and our club doesn't.)
The usual, 3 x (2k on, 2' off), moderate pace, technical focus. Total of 6746m including the so-called 'off' bits, 2:34.7 average split at 19spm on the 2k pieces, 74% of the total time zone 3, remainder below.
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