What Was Your Work Out Today?

Since the rain has thrown my run schedule off so bad, I'm taking a rest day today.

Thank you for the kind words.

Yes they are clubbed/steel club exercises. They are great for warming up, mobility and strength. When done correctly they take the shoulder through great range of motion.

They are advanced so tread with caution.

Full Body 

Hex Bar Deadlift 5x5
DB Bench Press «superset» DB Row 4x10
DB Shrugs 3x10
Arnold Press 3x10
Cable Rope Hammer Curl «superset» Cable Rope Overhead Extension 3x12
Machine Lower Back Extend «superset» Machine Weighted Crunch 2x15

Todays workout is going to be a 6 mile run. Foam rolling and stretching.

Big surprise, more rowing: About 7.3k in 2 seat of the quad. It's a tiny tad longer than usual because we did a double loop downstream from the boathouse, but only a partial loop upstream. The wind direction left the water fine in that downstream stretch of water before a curve in the river, but it was pretty choppy in the upstream part we omitted.

I forgot to wear the chest belt transmitter, so I had to rely on my Garmin's wrist-based heart rate. Usually that's not very reliable for rowing: Too much arm flexion. Mostly zone 2 with a few minutes of zone is what it claimed . . . not totally implausible, subjectively speaking.

Physical therapy exercises later, rest day tomorrow.

Rest Day today.

30 min treadmill run --2-3min at 4.7 then 24 min at 5.3-5.5 with two 2 min "sprints" at 6 mph. Also 3 min on the Helix and 6 min walking at 3 mph for warm-up and cool down.

25 min strength and conditioning -- 2 sets biceps curls, lat raises, incline sit-ups, air squats, skullcrushers. Also 3 sets walking lunges and one set jumping lunges. A 70 second plank (10 sec in the middle I switched to downward dog though), pigeon pose.

Coached row this morning, bow seat in a coxed quad. Only just over 6k. We did various pause drills, some steady state rowing between, and interspersed some power tens during the last stretch of steady state.

Learn to row class tonight, another round of sitting bow in the double, mostly setting up the boat while one of the students rowed, but rowing occasionally myself to put us back in traffic pattern. Teaching her various ways to do turns, plus the usual corrections to regular rowing. Carried some boats including helping de-trailer one of the university club rowing team's eights since they didn't have enough students on hand to carry it readily by themselves.

Hot and humid all day, low to mid 80s F (roughly 28 C) and 60-80% humidity this morning, 90s F (around 33 C) and 45%-ish humidity tonight, full sun throughout, weather service heat advisories in effect all day today and tomorrow.

Exercise today: a 5 mile outdoor bike ride at first light, then another 5 miles on the stationary bike an hour later at the gym. Burned 40 more calories on the outdoor ride, going at about the same pace for each.

Also 23 minutes of conditioning: one dead hang, two sets one handed triceps pulls from a push up position, walking and jumping lunges, 3(!) depth jumps, 2 boats, a 30 sec wall sit, 2 bridges. Also mat stretches, hip thrusts, triceps holds.

And 21 min treading water in the community pool this evening.

I'm feeling worn out. Maybe the heat, maybe eating at a deficit while doing demanding cardio and strength workouts, on top of not sleeping enough (5 hours last night).

Time to scale back for a couple days.