What Was Your Work Out Today?

mental gymnastics are usually more exhausting

Today's workout is going to be a 6 mile run, stationary bike, stretching and foam rolling

upper body #2 will be mine this evening.

Today's workout is going to be chest and back.

Cable Flys 3x10

Incline bench 3x10

Flat bench 3x10

Decline Bench 3x10

Lateral Cable row 3x10

Inclined Cable row 3x10

Declined row machine 3x10

Wide grip Lat pull down machine 3x10

Wednesday

Climbing, 2.5 hours. I had a technical v4 project I started towards the start of the session and got right at the end.

Starting required a minor dyno to a drop knee(right hand and thought foot were on the climb, left hand smeared for balance on the wall, left leg jumped). This left me slowly move my left hand to the start hold.

Following this, I got my left hand on a poor sloper. This got me enough purchase to shuffle my feet a bit. This in turn let me go low with no hands and get my left on a tiny crimp. Then I could move my right hand on the far side of the sloper get a sort of gaston. This in turn let me shuffle my left foot to the edge of the foothold, which made a foot swap possible.

Then I could quickly move my left foot to a high, tiny chip, and move my left hand to grab the arrete. I let go of the sloper with my right hand, and smeared it against the wall for balance. I did a big pistol squat on the left foot, which got me close enough to the final hold to grab it with the right hand. Finally, I could move the left to finish off. The whole operation took me around 30 goes.

Thursday

Swimming and sauna

Today I biked outside for an hour. You'd think with a 42 lb weight loss since October, I would have improved significantly, but no.

The hills were still hard, every foot of the 500ft elevation gain making itself known. My average speed was 11 mph today. On the stationary bike, it's closer to 15. Wah.

Total distance: 10.4 miles. To be fair, I'd only gotten up to 8 miles on the exercise bike, so maaaaybe that's a factor.

Yesterday: 10 min rowing machine, 30 minutes strength (2 sets of 15 reps with dumbbells for biceps curls, lat raises, skullcrushers, also air squats. 2 sets of 40 sit-ups, then planks with shoulder taps. The usual walking lunges and other stretches.)

This morning, rowed bow in the double on a cool (40s F) somewhat windy day. Only one end of our usual route was very choppy, though, because the wind direction wasn't a worst case. (An East wind equally strong would've been whitecaps over most of the course.) 6896m, close to an even mix of zone 2/3 for around 80% of the total duration.

Win for the day: Even though it's Spring so I'm rusty on this skill, I landed well at the dock on the first try. Wind makes it harder.

you may be able to implement a bro split that works for you. Spend those days destroying each body part for the 4 days you’re going in. Rest that Friday Sat and Sunday and pick up the next Monday where you left off. You’d directly hit each muscle maybe once every 9 days or so. But once you figure in the secondary muscle stimulus you may be happy to have those three days of rest.

May look something like:

Monday: Back

Tuesday: chest

Wednesday:Legs

Thursday: shoulders

Friday: Rest

Saturday: Rest

Sunday: Rest

Monday: Biceps

Tuesday: Triceps

Wednesday: Legs

Thursday: Back

so forth and so on.

It may be too much rest for you but may be worth a shot.

Lower body day:

Goblet squats - 3 x 12

Dumbbell straight leg deadlift - 3 x 14

Bulgarian split squats - 3 x 12

Calf raises - 3 x 30

Elbow to knee crunches - 3 x 30

45 mins of cardio at 3mph and 4.5 incline.

Cardio—20 min treadmill run, 15 min walking at a 5% incline, 5min cool down walk.

Strength. /Calisthenics -- 22min of 2 sets each battle ropes, 30sec dead hangs, hip thrusts with a bar underfoot, skullcrushers from a prone position, then one set candlesticks, jumping lunges, stretches for hip flexors.

Today's workout is going to be a cardio day. Stationary bike, elliptical and might do a quick 2 mile run if its not raining too bad.

I'll do the run first then the other 2 inside the gym. Followed up by some stretching and foam rolling.

Well, I'm now having an odd issue with how Garmin and MFP talk to each other. I submitted a support request yesterday, but I've heard nothing back. I'm expecting I'm not the only one experiencing this. It may be coincidental to my replacing a Garmin device, or maybe it's the new device.

I had to replace my device because the battery was near the end of life. I know it has no user-serviceable battery; I contacted Garmin to see if they would do the replacement. I need longer battery life for some upcoming expeditions. Anyway, they said they wouldn't work on it; too old. They suggested it was at the age where it would start to have problems. Frankly, I've been really impressed with how well it has stood up over the years.

I bought a new one with the REI sale. It has so many more features, some of which I really don't need. It's really nice. But there's this thing….

When I move my body, I burn calories. In the past, Garmin would be able to talk to MFP to send my active calories. That added to my base calories letting me eat more when I moved more. MFP would add them to my exercise calories even if just from taking a walk and accumulating steps.

Now it seems to credit fewer, if any, calories. I can dig a little into the MFP data. It shows a similar number of calories burned as Garmin does, but it doesn't add to my calorie budget even if that number of calories is greater than my goal.

So - finally. My question: Is this happening to you? Did it just start recently? Did it start when you upgraded a Garmin device? I'm hoping for a resolution, otherwise MFP is a bit less useful for tracking my calories than it has been the last …. seven years.

Upper body

Incline dumbbell bench press: 3 x 10

Overhead press: 3 x 10

Dumbbell row: 3 x 12

Chest fly: 3 x 10

Lateral shoulder raise: 3 x 16

Hammer curl: 3 x 14

Push Day (new routine)

Bench Press 5x5
Incline DB Press 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

Gym was crazy-packed today. Between being a holiday (more people) and me showing up mid-morning instead of 5am (more people) there was a lot of waiting around for equipment to open up. But my son was with me, and we just talked about lifting routines to help him with his Army training, so the time passed well enough.