What Was Your Work Out Today?

Cardio Warmup: Treadmill Jogging (20 min)

Strength: Lower Body Day

Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x20
Stretching 15 minutes

For my rack pulls today, I was able to lift the same weight I got injured doing some weeks back, without problem. Felt really pumped the rest of the workout…until I learned the hot tub was out of order, so no post-workout soak for tired muscles. Standing in a hot shower does not give the same relaxation to the legs as does sitting in a hot tub.

Yesterday I ran a 5K in 30 min, 4 sec, good enough for 3rd place in my age group.

Then I drove to the gym: 30 minutes on the stationary bike, 10 min strength and conditioning, 4 min Helix, 10 minutes stretching. More stretching at home later. Also some short outdoor walks before and after my run.

I found a new arm workout on Muscle & Strength…

treadmill run — just a relaxing 8 minute mile

Reverse Grip Bench Press — I was nervous about using a barbell, so I used the machine instead

Triceps Extension

Single Arm Pulldown

EZ-Bar curl — I felt like I was the guy doing barbell curls in the movie Platoon. The people in the gym just saw some old guy

Dumbbell Hammer Preacher Curl

Zottman Curl — i did enjoy these and will do this more often.

Cardio (Warmup): Treadmill Jog, 20 min

Strength (Upper 1):

DB Bench Press «superset» DB Row 4x10
Incline Cable Fly «superset» Machine High Row 3x15
Cable Lateral Raise «superset» Cable Rear Lateral Raise 3x15

Abs:

Cable Woodchoppers 2x10 «superset» Cable Palloff Press 2x10 sec

63' stationary bike, easy pace (83W average, bike says 15.29 imaginary miles at 14.4mph; almost entirely zone 2 except for roughly 5' in each of zones 1 and 3). The hour seemed long - in the sense of boring, rather than over-challenging. Maybe the woman painting abstract leaf-shapes in my video wasn't engaging enough? 😆

Later, a small circuit of physical therapy and other lower body exercises: Three rounds (assisted nordic curls (bodyweight, x10), foot elevated split squat (bodyweight, x5, with 10" holds, R+L), hip bias lunges (dumbbells, x10, R+L), seated hip flexor lift-over (10, R+L)).

I often do some random exercises through the day in spare moments, but I need to get more structured about it.

Been feeling under the weather so missed workouts for the last 3 days. So today, I'm going to hit some cardio elliptical and stationary bike.

Lol yes I have been described by my friends as being rather… "meticulous"

10 min walk with my Senior dog, 2 min Helix warmup, 31 min exercise bike (15 mph avg pace), 20-25 min stretching and conditioning.

No weights: I'm taking the week off from weight training. Starting tomorrow, I'm taking the week off from workouts --only walks Wed-Sun.

Happy Thanksgiving everyone!

I went climbing on Saturday. I was pretty good, it was fun. I failed to get a minor project I started working earlier in the week, but the final move went from "My God, that's far away" to a small jump which got me very, very close.

I met up with some friends and did a short walk on Sunday (probably about 9 miles). It was nice, we got lucky and it was sunny albeit a little nippy.

I went climbing on Monday. It was good, a got brutal, physical v5. I also finished off the (v4 slab) project from Saturday.

I lifted weights yesterday, doing hangboarding, dips, pull-ups, overhead press (30 kgs), squat (75 kgs) and deadlift (110 kgs), for 3 sets of 5 on the main lifts. My body weight is currently 64 kgs, so the deadlift could become a reasonable multiple if I keep working it.

I'll go climbing tonight, and hopefully can sneak a spot of caving in at the weekend.

I'm traveling, no gym access. Also I do triathlons and sometimes overtrain -- I lean towards exercise addiction, if I'm honest. My body needs some rest this week.

Went for a walk, about 8k steps so far and might go out again later.

Some dumbbell work at home. Bench press, flies, military press, tricep extensions and hammer curls. 3 sets each time of reps of 12, 10 and then 8.

Another breast cancer survivors rowing team practice last night. Interesting.

Dynamic stretching to start. 14' warm-up with some pause drills here and there, plus an assignment to figure out our "bread and butter" watts or split (minutes per 500m). That would be a pace that was a little challenging that we could keep up for a very long time, probably zone 2-ish.

Body of the workout: 15' row at the B&B watts/split at strokes per minute of choice. Roughly every 3' mark, on coach's call, row absolute max-effort power at 16 strokes per minute, for 20 self-counted strokes, then go back to the B&B pace. This was hard. 😆

End was 3 x (5' on, 3' off) at B&B pace again.

I was shooting for a B&B pace around 85W, and seeing up to one-teens to one-twenties on the 20-stroke max effort parts. Total of a bit over 8k rowed, not quite half zone 3, the rest semi-evenly split between 1, 2, and 4. For me, a big chunk of the time was zone 4 . . . probably more than I know, because somewhere in there my device said my HR dropped to around 118 while rowing hard. I'm pretty sure that was the electronics failing, not my heart or effort failing. 😆

Finished with some static stretching.

Today, logistics were poor for fitting in a workout, since I can't do any intensity after physical therapy when there's dry needling. I was happy to take an extra rest day, after last night, with the holiday challenge starting tomorrow. If I do the challenge as

6 days a week, I need at minimum an 8334 meter row, or 16667 meter bike per active day . . . or a little bit beyond, for insurance and because we have two more team practices during that time, and I don't usually get a full 8334 meters there. We'll see, I guess.

Thursday (US Thanksgiving), just over 48' moderate stationary bike, 86W average, supposedly 11.86 miles at 14.6 mph. Over half zone 3, remainder below.

Friday, moderate-ish machine row, distances of 1k, 3 x 2k, 750m, with 2' in between (mostly very easy/slow rowing during those intervals, totalling 1137m, plus drinking a slug of water and wiping off sweat each time) and 2' cool down. 86W average on the distance pieces, and 19 spm average. Working on stroke cycle basics again, trying to keep ego out of my pace. 😆 Still about a third of the time zone 4, a bit more than that zone 3, remainder below.

Cardio Warmup: Treadmill Jogging (20 min)

Strength: Lower Body Day

Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x20
Stretching 15 minutes

Analysis: Among the renovations my gym has been performing is adding to the spa section with a cryogenic option. I've heard of it before, not sure I want to try it, but at the same time I very much do want to try it.

First snow run of the season. Did and easy 4 and took the Anatolian/GSD mix with me since he's big and intuitive enough to help me if I wiped out... ended up needing him since we all slipped on some ice at the same time and he helped control the fall. Didn't seem to hurt myself anymore and feeling pretty solid all things considered. Tomorrow will be another easy paced run followed by PT and supported upper body work as long as I'm still relatively pain free.