What Was Your Work Out Today?

Just got back from vacation yesterday, so this was a "getting back into the routine" kind of workout. Not great, but it was.l something.

Full body:

Dumbbell squat to overhead press

Dumbbell straight leg deadlift

Dumbbell incline chest press

Dumbbell row

Crunch

Today workout is going to be a 6 mile run. Stretching and foam rolling.

Today was a rest day, but I took a 15 min, a 40 min, and a 20 min walk at different points today.

Today at the gym:

Cardio: a total of 38 min on the treadmill (30 min running, most at 5.5 mph after the initial warmup of 4.7-5, then 4 separate minutes at 6.4-6.7 mph pace); 8 min at 3.2 mph. Also 2 min. on the Helix Trainer to warm up. That's the fastest I've ever run on the treadmill. Ever. HR was up to 165 bpm but not maxed out (for me, 171).

Strength / calisthenics: 15-20 min of walking and jumping lunges; 2 sets of 15 reps biceps curls and lat raises (on the second set for lats I upped the weights to 15# and did 5 reps—to failure. Is that a "super set"?; one 20 sec. dead hang (very little energy for this after a big run). Standing quad stretches. I'll save triceps for tomorrow.

As the kids say, I'm cooked.

Rowed the quad this morning in 3 seat, around 6.5k, then went out in a double with one of the learn to row students tonight, did some rowing but mostly just set up (stabilized) the boat while she rowed, also started teaching her how to do turns in various ways. Between the two of us, about 3k.

A little bonus activity before class raking heavy clots of floating weeds out of the river around the dock, so the class members wouldn't have as much oar-blade-grabbing weed nonsense to contend with. Oh, and helping carry various boats used in the class, as usual.

Pull Day

BB Row 5x5
Cable Row 4x10
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10 «superset» Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s

Found an alternate ab exercise online the other day, wanted to test it out. I already do the Pallof press to strengthen my transverse abdominis, but found a guy who suggested for the obliques to swap out side planks for overhead Pallof presses, where you setup just like a regular Pallof but instead of extending the arms straight ahead horizontally and holding, instead extend them overhead vertically and hold. Wow, talk about humbling! Had to drop the weight by a third, and even then was trembling! What's more, I could feel it in my obliques, where the side plank is hit or miss whether I do or not. Swapping side planks for the overhead Pallof press it is!

Two workouts today:

Almost 9 miles in 45 minutes of biking outside, very humid conditions.

Another 3 miles on the exercise bike at the gym, with 3 min on the Helix,

Then 26 min strength training: 2 sets standing skullcrushers, the new triceps pull from a plank position, boats for abs, curling backwards over an exercise ball to start the process to do a bridge, walking, standing, and mat lunges, etc.

Today's workout is going to be a 6 mile run. Foam rolling and stretching.

Next 4 weeks…

Gym today, 2 hours

Treadmill 40 min (25 running, 15 walking).

Stretching, 15 minutes or so

Strength/ conditioning: 25 minutes

Shower etc, 20 minutes.

I'm missing 20 minutes. Don't know where it went. Except maybe walking to my parking space -- not close but not 10 min each way.

Upper body:

Incline machine bench press: 4x10

Overhead press: 3x10

Dip: 3x8

T bar row: 3x10

Hammer curl: 3x8

Lateral shoulder raise: 3x12

40 min on the stationary bike, tough ride overall, 3 min Helix as a warm-up.

30 min strength and conditioning: 1 set sit-ups on the incline bench, 1 set lat raises, 4-5 sets walking and 1 set jumping lunges, two 1 min planks, dead hangs @ 45 and 20 sec, 1 set air squats, hip flexor stretches and . . . I got into a bridge position by curling my back over a small exercise ball first, then pushing up with hands and feet. First time in 30 years.

Afterwards I took my son to the local pool for an hour of treading water / water aerobics movements.

Nearly 1000 calories burned from exercise today, according to my Coros watch.

AMRAP is As Many Reps As Possible, aka going until you can't do any more. Not recommended for beginner lifters, and even experienced lifters should use with caution.

Shield Cast and Gamma Cast, no clue.

Guessing C&P is Clean and Press, TGU is Turkish Get Up, Carry refers to Farmer's Carry (though what the SML refers to I'm not sure).

Wheel could refer to a lot of different things.

Stationary bike, the standard 60'+3' CD but at a very easy 86W average, entirely zone 2 except for the total of 3' leading up to there and at the end of the CD;. 15.57 imaginary miles at 14.7 mph. That was enough meters to complete the Concept 2 Juneteenth Challenge, so they contributed $2 more to charity as a result.

Tonight, we got blown all over the river, me rowing bow of the double with two different learn-to-rowers in sequence, mostly just stabilizing the boat while teaching them how to do several kinds of turns, put on the brakes, etc.

I still need to do my PT exercises, reps with holds of glute bridges with feet on stability ball, leg curls with feet on stability ball, and a strange lying hamstring engagement exercise I can't readily explain. 😆

Both of yesterday's rowing events, my normal morning row and learn to row class, were cancelled due to lightning in the area. I took a formal tour of an unusual local building with a friend, so a bit more walking than usual, but not much and nothing remotely vigorous.

After a little research, I've realized the deadlifts and planks I can work on, but finding a sled to pull 25 meters . . . Um, no. Probably not gonna happen.