What Was Your Work Out Today?

Rest day, so 6 miles walk and a 1 km swim.

ROFL, your "1km swim rest day" would qualify as an exhausting working day for me! lol

*Like @drmwc said, today was a rest day so I swam a couple of miles. J/K! *

I actually swam 950 meters in 33 minutes, mostly freestyle with some breaststroke and a few backstroke lengths.

Early yesterday I biked 5 miles outside and later 3 miles inside on the stationary bike, followed by 22 min. of strength / conditioning. The usual 2 sets of bicep curls, lat raises, the standing shoulder press, + sit-ups on the incline bench. Oh, and I added 2 sets of 12 medicine ball throws with a jump.

Today's workout is going to be a leg day.

Leg press

Calf raises

Glute kick backs

Abductor/Adductor

Quad extensions

Hamstring curls

About 40 minutes of strength training. I made a simple routine I can do at-home with my dumbbells/ bodyweight that includes all the major muscle groups, to do twice a week to complement my cardio days. So far, so good!

Today's workout is a 6 mile run. Stretching and foam rolling.

Upper Body

DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

I'm 17 miles in to my bike ride around the lake this morning. Hoping to make it to 20 but I've stopped in for tea at my local coffee shop. I also took a quick 3 min swim break at mile 7, like last week.

In other news, a dog ran up and bit my ankle this morning while I was riding uphill. I'm still so mad!! He came in again and I kicked it in the teeth. Normally I love dogs, but not today.

Thursday, just a physical therapy session; nothing dramatic at open rowing.

Friday, about 8.7k in 3 seat of the quad. Atypically, we rowed up past the Westernmost bridge, partly because the water ski team was practicing at the East end of our usual stretch, and partly because it was a nice day and we could see more wildlife/scenery. It's very winding and weedy past that bridge, so this was a LISS kind of row - around half the total distance upstream of that bridge. Only about 4' above zone 2 - people need UT2, too, anyway - right?

Swan, a whitetail deer wading in the river, someone saw the bald eagles but I didn't, the usual turtles, Mallard ducks, Canada geese, Great Blue Heron. We were hoping to see the beaver that seems to live up that way, but weren't lucky that way.

Saturday, coached row, bow of the double, one of our newer folks - 2nd season, I think? - in stroke seat. We warmed up with some pause drills and cut the cake interspersed with easy continuous rowing, then did a practice head race at a . . . determined? . . . pace, but not full race pace. That segment was about 3.5k, not sure of the exact distance; mine was the slow boat of the 4 doubles/pairs in our grouping. Then we did a few more pause drills and some moderate steady state, wrapping up with a 20 stroke power piece before rowing back to the dock.

Total was about 8.4k, but much higher intensity than Friday. Around 10' of the head race piece was HR above 220 minus age, continuously so except for a brief HR dip that was probably when we slowed down a little so I could navigate us cleanly between the bridge supports at the East end. Still nothing went all the way to zone 5, but there was about 15' zone 4, 9' zone 3, the rest moderate rowing below 3. Mildly fatiguing overall, but it felt good/manageable.

Added bright spot: After post row coffee, some of us tried out the new Indian restaurant nearby. 😋 So good!

Hopped back into training today after being down with a nasty chest cold for a little over a week. Did a 14 mile run with 5 in the middle at race pace.

@nossmf, yet another demonstration that you're a smart guy, and an experienced lifter who pays attention to your personal performance and recovery.

Some kinds of cardio accumulate more muscular fatigue/stress than others - I usually say some are "more strength-y" 😉. Obviously, any cardio generates physical stress - useful stress, we hope - but there's a huge range of variation amongst things that are all characterized as "cardio" when it comes to which systems are stressed, and how.

One of the stupidities (IMO) that I see often is sources treating "cardio" as if it were all one thing no matter the modality, as if all had the same implications for total programming, especially the implications for recovery. It ain't so.

No more stairmaster warm-ups seems like a good plan. 😉

Taking a rest day today.

Yesterday: 20 min swim, 500 m.

Today: 6 min elliptical, then 37 min strength / calisthenics including 2 sets of bicep curls, incline sit-ups, squats with a 10# kettlebell, skullcrushers, 45 sec dead hang, lunges, 12# med ball throws with a squat incorporated, then a one min plank with some shoulder taps and mat stretches.

Yeah, more rowing, two seat of the quad. Really lovely cooler morning, just a nice LISS/MISS row, a few minutes zone 3 but mostly 1 and 2.

Tonight, spent two hours scrubbing out the barge, which felt like mild exercise. 😆 Also a little boat carrying at open rowing.

Today workout is going to be a Biceps and triceps. Would like to go to the gym this am but I'm still not back on my normal routine since having the Flu-vid. So the 0300 wake up time is tough. So, I'm hitting the gym tonight after work. Anyway, here's the set:

DB curls 3x10

Triceps Rope pull downs 3x10

Cable Curls 3x10

Dips 3x10

Easy bar Curls 3x10

Preacher Curls 3x10

Reverse Grip Curls 3x10

Overhead Cable extensions 3x10

DB Skull Crushers 3x10