What Was Your Work Out Today?
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@DiscusTank5 , that's cold water: Impressive determination, but be careful out there! 🥶
Wednesday: Stationary bike, 60' + 3' cool down (that wasn't very needful this time). Once again feeling some aftermath of going hard at rowing team practice on Tuesday night, especially leg fatigue, so kept it on the moderate side, 87W average and 15.54 theoretical miles at 14.6 mph. All but 1' was zone 2, and that 1' was zone 1. What a difference a few watts makes in RPE and HR!
Today, Thursday: Rowing machine, the same ol' 3 x (2k on, 2' off), still fairly moderate. Strong focus on technical points, mainly being sure to hold forward body angle as long as practical off the catch; stopping layback just as I feel abs engage (I'd been going too far); minimum arms/body overlap at the start of the recovery; and keeping my right shoulder down and shoulder blades firmly together through the drive phase in the way the physical therapist suggested for avoiding aggravating my shoulder nerve impingement. Gotta think about those one at a time, for a few strokes, then shift focus to another.
Obviously 6k from the pieces, averaging 2:33.8 across all but negative splitting them, 96W average. Another 847m from the off & CD bits. 6:33 zone 4, 20:29 zone 3, remainder below.
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This morning workout is going to be Bicep /Triceps.
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i walk/bike or row 45 min at lunch then do either TRX workouts, weights or more cardio in the evening such as biking or walking outside in the evening. I need to get out of the house once a day at least since I work from home. I also have a walk workout app that I use when I watch TV and want to get some steps in. It’s actually fun. 6-10min videos that keep you moving the whole time. I also have hand weights and will do some exercises if I’m in a meeting I’m not actively participating in.
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec0 -
@DiscusTank5 I learned to swim in a glacier-fed lake in the mountains of Idaho. Don't know for certain what the water temp was, but it always felt like pins and needles all over your entire body the entire time you were in it, one of those cartoonish jump into the lake, freeze in mid-air when your toe touches the water, and tiptoe across the surface to the other side kind of scenarios. This was at a summer camp, and the staff never let anybody into the water unless there was a staff member in a canoe in the water first, and there was a roaring campfire on the lakeshore already burning. Ah, memories.
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Today I rode the stationary bike at the gym for 20 minutes, covering 4.5 miles. I left my water bottle in the car by mistake and felt its absence.
Then 16 minutes on the treadmill (also left my running shoes at home --I am tired) for 10 minutes at 3. 0 mph, 5% incline and 5 minutes at 3.2mph, and one slow cool down min.
Then 20 minutes of strength training interspersed with stretches, sit-ups, and squats.
Tomorrow I'm planning a rest day.
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Good news: My workout today was at full weights, not reduced like I had on Monday, so I'll chalk that one up as simply a less-than-ideal day.
Good news 2 (maybe): At the grocery store today wearing a tank-top (it's been quite warm here for March lately). Dude passing by caught my attention and remarked how he hoped he had the same muscles when he got to be my age. On the one hand, appreciation…on the other, the "get to be your age" remark kinda changes the tenor of the statement! lol
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Skipped morning stretches because - while still in bed - I read about a YMCA program on the other side of town for "active older adults" (I think they used to call us "senior citizens" or "the elderly"? 😆) about stability and balance, with barely time to get there. (1) Good program, very suitable for a woman who just fell off a porch in November and ended up in the ICU 😉; and (2) this reinforced that the morning stretches really make a difference for the rest of the day, so must do them.
Later, Friday = another indoor bike day, same 60' + 3' CD deal, 102W average, supposedly 16.39 miles at 15.5 mph, 44' zone 3, remainder below. Just riding at a pace that felt right, as per usual . . . different day, different energy level, funny how that works.
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The workout for today is a 5 mile run. If I have time some stationary bike. Foam rolling and stretching.
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@DiscusTank5 I am a real wimp when it comes to the cold these days. Hence my cold water diving has three layers of undersuit beneath my drysuit, and a heated vest, and a big coat and hat to chuck on afterwards. I had hypothermia once; I don't recommend it. (Getting a scuba bend was probably worse, I don't recommend that either. I wrote that up here if anyone is interested.)
https://www.thediveforum.com/forum/general-diving-forums/i-learned-about-diving-from-that-inc-disms-feeds/22762-drmwc-gets-a-bend
Anyway, on a happier note I went climbing yesterday. It was very fun; my slab efforts were good.
I got a complex v5 eventually: match left foot on starting hand hold. This lets you lean far over to the right time get right hand on a terrible crimp. Then my left fingertips against the corner is just enough pressure to stop a barn door when I match feet. I can then use another terrible crimp as an intermediate to a good crimp I can match on. My left foot goes an a tiny, slippery foothold which gives me enough purchase to pull up and get a heel hook with the right on another terrible hold. I rock over, then the last couple of moves aren't too bad.
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That's a scary story. It seems you made a full recovery and obviously returned to diving. I had a mild barotrauma, but I didn't get bent. Scary stuff.
They say as many as 20% of us have a PFO. Did you ever find out if you've got one?
I don't feel so bad about being cold in 48F water now. I wear a mid-weight base layer and one nice thermal under my drysuit. The last time I added a third layer on top and was still cold, but not QUITE as cold. It's worst when we run the siphon because we're not moving much at all to generate heat. Heated vest might be nice, but I am sure I read that using them during SOME PORTIONS of dives can increase the likelihood of DCS.
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I did have a PFO; I got it plugged in 2020.
It took 6 months to get full sign off post operation; immediately following it I spent 10 consecutive days diving the South Coast. I sold my twinset post bend; I bought a new one on this trip.
Heated vests are lowest risk, and nicest, on the ascent. Sitting around ages at a deco stop is colder than when moving on the dive.
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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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