Just a quick post with today's workout and a note about my back hurting in different areas but better today.
Finished up the month long Virtual Challenge on the Concept 2 rower website with a 3770 meter row in 20 minutes. Then hustled to yoga class which was good-Grace does a good job mixing static poses like plank and side plank with some flow and some holding poses long enough for us older participants to get some stretch. Plus the consistent yoga classes for over a year now seem to have helped my focus and "monkey mind".
OK, on to my back pains, which might help others that deal with similar stuff. Sunday I had a sharp pain in my upper middle back, which was helped by some foam roller work. Then yesterday my lower right side of my back hurt. I did some weed pulling in the back yard, and made sure to squat deeply instead of bend at the waist. Plus I varied sitting and standing at work today, then the yoga class. Everything feels pretty good right now.
To bed soon-rest is an important part of fitness too.
Tuesday, January 31, 2017
Monday, January 30, 2017
Quick post-yesterday's workout and plan for this week
Just a quick update before getting ready for work.
I got a short row in unexpectedly-only 555 meters but something, and then did some light yardwork for about half an hour. Not much of a workout, but staying active. Every little bit helps, especially as I was pretty tight yesterday and back had a "pinch". Some foam roller time helped that out too.
Plan to row, stretch and probably lift today, aim for the yoga class Tuesday and the MRT class Thursday. Looks like I need to put in a long aerobic day-mix of rowing and bike-sometime else.
Have a great week!
I got a short row in unexpectedly-only 555 meters but something, and then did some light yardwork for about half an hour. Not much of a workout, but staying active. Every little bit helps, especially as I was pretty tight yesterday and back had a "pinch". Some foam roller time helped that out too.
Plan to row, stretch and probably lift today, aim for the yoga class Tuesday and the MRT class Thursday. Looks like I need to put in a long aerobic day-mix of rowing and bike-sometime else.
Have a great week!
Saturday, January 28, 2017
Pretty good week of workouts but no classes
Just a quick post since I haven't posted many of this week's workouts.
Mainly rowing and walking, with a bit of lifting. Missed all the classes on base I normally take (yoga, relaxation/muscle release) but got most my planned workouts in. I also was active and on my feet extra yesterday and today.
So I'll count this as a "4 workout week" even if 1 wasn't a true workout.
Reset the counter, tomorrow starts a new week! What's your goal?
Mainly rowing and walking, with a bit of lifting. Missed all the classes on base I normally take (yoga, relaxation/muscle release) but got most my planned workouts in. I also was active and on my feet extra yesterday and today.
So I'll count this as a "4 workout week" even if 1 wasn't a true workout.
Reset the counter, tomorrow starts a new week! What's your goal?
Friday, January 20, 2017
Twinge was a mild injury, but still after it
OK just a quick post to keep the blog going, and progress toward my writing goal for 2017.
The twinge lifting a few days ago, plus sitting a bit too much at work (stupid-as they provide stand-up desks!) resulted in sore legs and very very tight hip flexors. Probably rowing lots after not rowing for years also is contributing, so other than a short row yesterday, I'm taking off until Sunday on the rower.
Yesterday I did the base yoga class with Grace-she's an awesome instructor and sequences the classes from vigorous flow to almost Yin Yoga. Even the more vigorous classes are far from power or "hot" yoga, which is good for me right now. Yesterday's class was more a Yin type class-the second half was all sitting or lying on our mats and the half pigeon poses were held for a long time, then we went to vinyasana. No snoring-that almost happened today! Afterwards I got the rower (the other one is still OOC. Boo) and was going to do an easy 5 minutes. Well, I was keeping a nice low pace of 22-24 strokes a minute, but piling up the meters. 1000 meters was doable, so at 4 minutes I put in a hard 30 seconds and got the goal distance over 1000. Easing off I finished with 1005 meters which I logged for the Concept 2 Virtual Challenge. I'm on the U.S. Navy team, and my entry put us a few meters ahead of the Royal Navy team, but they surged ahead today.
Today I did Grace's lunchtime class. While a bit harder, it wasn't a tough class, and I heard her talking with another student that she programmed an easy week and will ramp it up some next week. The way my shoulder feels, I have mixed feelings about missing most the classes next week!
The twinge lifting a few days ago, plus sitting a bit too much at work (stupid-as they provide stand-up desks!) resulted in sore legs and very very tight hip flexors. Probably rowing lots after not rowing for years also is contributing, so other than a short row yesterday, I'm taking off until Sunday on the rower.
Yesterday I did the base yoga class with Grace-she's an awesome instructor and sequences the classes from vigorous flow to almost Yin Yoga. Even the more vigorous classes are far from power or "hot" yoga, which is good for me right now. Yesterday's class was more a Yin type class-the second half was all sitting or lying on our mats and the half pigeon poses were held for a long time, then we went to vinyasana. No snoring-that almost happened today! Afterwards I got the rower (the other one is still OOC. Boo) and was going to do an easy 5 minutes. Well, I was keeping a nice low pace of 22-24 strokes a minute, but piling up the meters. 1000 meters was doable, so at 4 minutes I put in a hard 30 seconds and got the goal distance over 1000. Easing off I finished with 1005 meters which I logged for the Concept 2 Virtual Challenge. I'm on the U.S. Navy team, and my entry put us a few meters ahead of the Royal Navy team, but they surged ahead today.
Today I did Grace's lunchtime class. While a bit harder, it wasn't a tough class, and I heard her talking with another student that she programmed an easy week and will ramp it up some next week. The way my shoulder feels, I have mixed feelings about missing most the classes next week!
Wednesday, January 18, 2017
Today's Workout and a twinge-uh oh
Ok, a quick post to keep blogging momentum before bed. Rest is important too, you know!
Hit the gym after work and got a 5 minute row in as a warm-up on the only working Concept 2 rower. The older one (I think) has been out of order for two weeks now, so I'm going to ask what the hold-up is as it's impacted workouts twice already. Considering the rower I used has 4.5M meters rowed on it, these get a good bit of use, so having two operational would be nice.
I then stretched a bit, including broom handle shoulder flexibility work and squats. I'm tight in my hip flexors and need yoga class tomorrow!
Off to the squat rack for 5x5 squats at 75 pounds. Fortunately the only guy using it was finishing up-he was working with 245 or so, so working in would not have worked. During set two my inner hamstrings "twinged" but I got through the sets. They are sore tonight-so I'm wondering how they will feel tomorrow.
I also had bench presses today, so over to the bench for 60 pound BPs. Instead of 5x5 I did 1x5 and 2x10 to get through the workout as it was getting late. I'm just working back up the poundages, so deviation from strict 5x5 works for me at these weights.
Time to hydrate and rest, and see how these legs feel tomorrow.
Hit the gym after work and got a 5 minute row in as a warm-up on the only working Concept 2 rower. The older one (I think) has been out of order for two weeks now, so I'm going to ask what the hold-up is as it's impacted workouts twice already. Considering the rower I used has 4.5M meters rowed on it, these get a good bit of use, so having two operational would be nice.
I then stretched a bit, including broom handle shoulder flexibility work and squats. I'm tight in my hip flexors and need yoga class tomorrow!
Off to the squat rack for 5x5 squats at 75 pounds. Fortunately the only guy using it was finishing up-he was working with 245 or so, so working in would not have worked. During set two my inner hamstrings "twinged" but I got through the sets. They are sore tonight-so I'm wondering how they will feel tomorrow.
I also had bench presses today, so over to the bench for 60 pound BPs. Instead of 5x5 I did 1x5 and 2x10 to get through the workout as it was getting late. I'm just working back up the poundages, so deviation from strict 5x5 works for me at these weights.
Time to hydrate and rest, and see how these legs feel tomorrow.
Sunday, January 15, 2017
Active weekend and row today
Friday I did a lot of walking around and some pretty physical work on my motorcycle (breaking bolts free, lifting tires and wheels, etc.), and yesterday I helped a buddy load his trailer for a Navy move. So those really weren't "rest days" although Friday wasn't too bad.
Today I was the security rover at church so was on my feet most the morning. After lunch I went to the base gym at MCAS Miramar for a rowing workout. I'm part of the team challenge on the Concept 2 website, and also using rowing as a new aerobic activity to get back in shape. Today I did a five minute warm-up, then after a short break did two ten-minute rows. Pretty good pace and form, and then did a cool-down/technique session to get to 5000 meters. Maybe not what some of my friends who used to row crew could do, but a pretty good amount as I build my endurance back up.
Probably lift tomorrow, then take Tuesday off.
Today I was the security rover at church so was on my feet most the morning. After lunch I went to the base gym at MCAS Miramar for a rowing workout. I'm part of the team challenge on the Concept 2 website, and also using rowing as a new aerobic activity to get back in shape. Today I did a five minute warm-up, then after a short break did two ten-minute rows. Pretty good pace and form, and then did a cool-down/technique session to get to 5000 meters. Maybe not what some of my friends who used to row crew could do, but a pretty good amount as I build my endurance back up.
Probably lift tomorrow, then take Tuesday off.
Tuesday, January 10, 2017
Quick Note-2 workouts including PR on Conceot 2 Rower
Yesterday was a rowing only workout. I warmed up and then did my second 1000 meter time trial. Now that I've actually worked on form and been rowing more, the PR was nearly two minutes fastor that what I previously logged.
Tonight was the on-base yoga class. Good class, but right near the end my hip flexors started tightening up. Lots of sitting on either side of the hard row yesterday and more sitting today. Now they are in knots and need tomorrow' rest day as much as any part of me!
Tonight was the on-base yoga class. Good class, but right near the end my hip flexors started tightening up. Lots of sitting on either side of the hard row yesterday and more sitting today. Now they are in knots and need tomorrow' rest day as much as any part of me!
Wednesday, January 4, 2017
Sometimes the hardest day is a rest day
After three workouts the first three days of 2017, plus a lot of walking around on New Year's Eve day (probably four miles plus normal walking around in day-to-day activities) today was a rest day. I haven't been working out more than 2 days or so a week lately. Getting back into working out over the past two weeks have re-awakened the good feelings being active cause. So resting today and not notching another lifting session, yoga class or meters rowed was tough.
Plus the minor soreness and tightness that are held at bay due to daily workouts started showing back up. I'll see how tomorrow's workout goes, and then recovery over the next few days whether they are workout or rest days. I may program light/easy days every day instead of full rest days, although I need to have a month or more consistency before truly determining that and what an "easy" day has to look like to not over-train. I've done that before when I was getting 8 or so workouts or activities like walking 9 holes of golf per week and giving platelets every two weeks. That run down, never fully bounced back feeling is no good.
Just like savasana is the hardest yoga pose, true rest days are pretty hard too. Gotta love the body remembering what is was like to really workout and wanting to get back there, but in due time!
Plus the minor soreness and tightness that are held at bay due to daily workouts started showing back up. I'll see how tomorrow's workout goes, and then recovery over the next few days whether they are workout or rest days. I may program light/easy days every day instead of full rest days, although I need to have a month or more consistency before truly determining that and what an "easy" day has to look like to not over-train. I've done that before when I was getting 8 or so workouts or activities like walking 9 holes of golf per week and giving platelets every two weeks. That run down, never fully bounced back feeling is no good.
Just like savasana is the hardest yoga pose, true rest days are pretty hard too. Gotta love the body remembering what is was like to really workout and wanting to get back there, but in due time!
Monday, January 2, 2017
Today's workout and not so good diet
Hit the base gym this morning, after a stop at my new favorite Mom and Pop donut shop. Cool sidebar-there were three old vets at the small breakfast bar they have there. Two were wearing WW II ballcaps, and one a Viet Nam cap, although he was only 5 years younger (as in late 80s!). So if they survived 5 wars including one being in a German POW camp and the other being at Anzio and the Battle of the Bulge and eat donuts in their 80s/90s, I've got that going for me!
Rowed 500M as a warmup with some stretches and push-ups, then the next 5x5 workout. Big crowd around benches, so I substituted 25x2 dumbbell presses instead of traditional bench press. Then did another 1000M row instead of a "pull" exercise. One thing I realize tonight is how non-ambidextrous I am-all this rowing in the past week has my left bicep really sore while my right (dominant) arm is basically ok. So the rowing as an addition to my normal workout activities will probably be a good balancing aspect.
That's it for tonight. Yoga class tomorrow, needed after lots of walking Saturday and workouts yesterday and today.
Rowed 500M as a warmup with some stretches and push-ups, then the next 5x5 workout. Big crowd around benches, so I substituted 25x2 dumbbell presses instead of traditional bench press. Then did another 1000M row instead of a "pull" exercise. One thing I realize tonight is how non-ambidextrous I am-all this rowing in the past week has my left bicep really sore while my right (dominant) arm is basically ok. So the rowing as an addition to my normal workout activities will probably be a good balancing aspect.
That's it for tonight. Yoga class tomorrow, needed after lots of walking Saturday and workouts yesterday and today.
Sunday, January 1, 2017
One Day, One Workout into 2017
Happy New Year's!
Yes, I went to the gym already this year-No, I'm not one of those New Year's Resolution is the only reason I'm here workout folks!
I have been enjoying life since Thanksgiving, getting some workouts in, but also knowing I had a run of Thanksgiving, company National Training Camp/Gala and then Christmas and New Year's all happening in about 7 weeks. So I purposefully dropped a little weight in October and early November and started ramping back up the workouts a few weeks ago as I hit my "Target and No More Weight" in the 187 range. My "walking around" weight when not lifting heavily is about 182, so five pounds on the scale and the "mirror test" told me it was time to get back after it. Plus I have noticed my raw strength and aerobic endurance are worse than they have been in years.
So I'm doing a modified Stronglifts 5x5 plan (less frequency), yoga and have started rowing. The yoga instructor is also a personal training at the gym on the base where I work, and she gave me some technique tips. I've done a couple of easy rows focusing on technique but also getting some work in. BTW rowing uses your abs much more than you would think-I'm guessing for the recovery and forward slide portion. I'll focus on them during my short rowing warm-up before lifting tomorrow AM.
Here's to your fitness and health in 2017!
Yes, I went to the gym already this year-No, I'm not one of those New Year's Resolution is the only reason I'm here workout folks!
I have been enjoying life since Thanksgiving, getting some workouts in, but also knowing I had a run of Thanksgiving, company National Training Camp/Gala and then Christmas and New Year's all happening in about 7 weeks. So I purposefully dropped a little weight in October and early November and started ramping back up the workouts a few weeks ago as I hit my "Target and No More Weight" in the 187 range. My "walking around" weight when not lifting heavily is about 182, so five pounds on the scale and the "mirror test" told me it was time to get back after it. Plus I have noticed my raw strength and aerobic endurance are worse than they have been in years.
So I'm doing a modified Stronglifts 5x5 plan (less frequency), yoga and have started rowing. The yoga instructor is also a personal training at the gym on the base where I work, and she gave me some technique tips. I've done a couple of easy rows focusing on technique but also getting some work in. BTW rowing uses your abs much more than you would think-I'm guessing for the recovery and forward slide portion. I'll focus on them during my short rowing warm-up before lifting tomorrow AM.
Here's to your fitness and health in 2017!
Subscribe to:
Posts (Atom)