What Was Your Work Out Today?
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Did a 30 minute SS (steady state) row and then another 25 minutes on the Assault Bike. HR got up to 75% of max (I like to keep it to 70% max on my easy days) so I did the rest of the hour on the bike. Legs were a bit sore and I felt tight still from the lift yesterday. Not overly so, so right like I should feel after a lift. Just in an adjustment period right now. Been a while since I lifted this much.1
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20' yoga/stretch before breakfast
4.5mi walk in the late afternoon
31' stationary bike in the early evening1 -
I did an hour's yoga in the morning.
I had a doctor's appointment in Central London. I didn't wat to get the tube, so I did a spot of walking to get there and back, ending the day on 32,000 steps, which is probably around 16 miles. The appointment was to check if the hole in my heart is fully fixed or not - I am waiting for flesh to grow over the device. I'll be allowed to dive if it has - I get the results next week.2 -
Did around 55 minutes today. 30 on the rower and then 25 more on the LateralX. Let HR probably get too high on the rower, but it felt easy (around 80% max) and then kept it in check better on the LateralX afterward (around 70% max HR).
Probably should have went easier. Tomorrow is a lift day and a 6K TT (timed test) on the rower. I might row first and then lift immediately following. That should be interesting. I actually did 6K today on the rower (around 6075 or so) in the 30 minutes. I'd like to say I could break 28 minutes, but I'm not sure where I am on a 6K currently.1 -
I gingerly did some chins at work today (I have a pull up tower in my office to force/remind me not to spend all day sitting on my brains). It worked. Seems my shoulder has healed!! Back to strength training this weekend! Well, easing into it (don't want a repeat).1
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I gingerly did some chins at work today (I have a pull up tower in my office to force/remind me not to spend all day sitting on my brains). It worked. Seems my shoulder has healed!! Back to strength training this weekend! Well, easing into it (don't want a repeat).
I've had several shoulder injuries. Just hanging from a bar (with some assistance) can help greatly in healing it. I just got over a tweak myself by doing just that recently. I have a Total Gym and a Power Tower. The Total Gym is nice for rehab work for the shoulder and for assisted hanging.
Scapula Pushups are also fantastic.1 -
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press1 -
20' yoga/stretch before breakfast
5301m machine rowing tonight
My knees still aren't too sure they like my recent walk/stationary bike/machine row routine, but Garmin seems to approve: I got another estimated fitness age adjustment, from somewhere in the 30s (😆) to 28 (🤣🤣). Taking that with a giant road-truck-load of salt! Just seems crazy. (I'm 65. Kind of active, but jeesh. Someone's distorted the age-grading curve.)
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I did week 5, day 2 of Couch to 10K on the treadmill. I almost put it off but I’m so glad I did it.1
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Did the 6K Timed Test today on the rower. Much better than expected. 2:13.9 pace. Last Summer, after doing a LOT more meters, I did a 5K at 2:11.9 pace, so I'm pleased with this. 1K further and less meters this year. I think the lifting combined with less meters is working. 26:47 total time on the row -- rowing times are pretty similar to running, so this equates well to a 6K run in 26:47. Hard for a 56 year old man that's breaking down! Not close to my PB (personal best), not even in the ballpark actually, but I'll happily take this for where I'm at in my training right now.
Did a lighter lift afterward. What I could at least. Mostly all body weight stuff after that row.
Maxed out on the row @ around 94 or 95% max HR. The only time I come close to 100% HR is when I race a 2K at a meet. This is about as close as I like to come to max HR during a training session.2 -
In think in have the dorkiest workouts😂 40 mins of Just Dance on the Nintendo switch! Ftw!2
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Rowing 500m x 4 paired with decline sit-ups2
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today was upper body and by god dumbbell overhead presses hurt the back of one of my shoulders so much i don't understand why. no other exercise bothers my shoulders. are there any alternatives that provide the same benefits? i'm limited to 2 52.5 dumbbells and i have some resistance bands laying around here somewhere2
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20'-ish sun salutations and yoga/stretch-y stuff.
4.28 mile walk, 3.8mph. Colder (49F), windy, but sunny, so good.
Around 40' easy-pace stationary biking, while (!!!) playing games on my phone.
Trying to take these elderly, messed-up knees right up next to the brink, not over - so far, so good; discomfort, but no full-bore pain. Garmin fitness age now 25! WT actual F'n F?!?! 🤣🤣🤣 Now worried that it's *broken*. 😬
I'm hoping to add back in some core and/or more explicit strength work to the routine, but am feeling like (sigh) I'm teetering right on the edge of undesired cumulative fatigue, overstress of the problem body parts, so holding here until that changes. (Second guessing whether I'm slacking, of course.) HRrest hanging out +/- a couple of beats, so that's reassuring.Iwannabeapunkrockmom wrote: »In think in have the dorkiest workouts😂 40 mins of Just Dance on the Nintendo switch! Ftw!
@Iwannabeapunkrockmom, fun workouts are the best workouts!
It's Winter, my river is frozen (I love rowing the rowing shells, but that doesn't work on ice), so I'm just mostly doing tolerable stuff so I don't need to start from square one come real Spring. You are winning. That's pretty great! 🙂2 -
20'-ish sun salutations and yoga/stretch-y stuff.
4.28 mile walk, 3.8mph. Colder (49F), windy, but sunny, so good.
Around 40' easy-pace stationary biking, while (!!!) playing games on my phone.
Trying to take these elderly, messed-up knees right up next to the brink, not over - so far, so good; discomfort, but no full-bore pain. Garmin fitness age now 25! WT actual F'n F?!?! 🤣🤣🤣 Now worried that it's *broken*. 😬
I'm hoping to add back in some core and/or more explicit strength work to the routine, but am feeling like (sigh) I'm teetering right on the edge of undesired cumulative fatigue, overstress of the problem body parts, so holding here until that changes. (Second guessing whether I'm slacking, of course.) HRrest hanging out +/- a couple of beats, so that's reassuring.Iwannabeapunkrockmom wrote: »In think in have the dorkiest workouts😂 40 mins of Just Dance on the Nintendo switch! Ftw!
@Iwannabeapunkrockmom, fun workouts are the best workouts!
It's Winter, my river is frozen (I love rowing the rowing shells, but that doesn't work on ice), so I'm just mostly doing tolerable stuff so I don't need to start from square one come real Spring. You are winning. That's pretty great! 🙂
Agree completely! I row all the time on a machine. When you break down what I do, it's quite absurd actually. As my wife says, "you yank on a chain...". Does that sound bad?? LOL.
I've done that Just Dance game and it's great exercise! Just enjoy it!2 -
Elliptical Warm Up
Back and Bicep Day
Bent Row
Seated Row
Pull Ups/Retractions
Assisted Pull Ups
Bicep EZ curl
Hammer Curls2 -
Leg Press
Seated leg curls
Machine chest press
Seated rows
Dumbbell shoulder press1 -
20' yoga and stretchy stuff
5353m machine rowing1 -
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1 hour weight training.
30 min elliptical
4 mile run.2 -
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Today I decided to walk rather than take the car and then did an express body pump workout.2
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Walked some 18km yesterday all in all, including walk to the station and back home. Slept miserably as usual for some reason. I just don't manage to wind down, have problems getting my heart to slow down when I go to bed and fall asleep. It's not drastic, mind, 75-80 as compared to 60-65. But yeah, being active all day means a poor night *yawn*2
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I went for a walk yesterday, and ended up running for 10 minutes. I'm new to running, but it was quite fun. I don't know how far it was - my guess is that would have taken 20 minutes to walk that bit, so 1 mile. So I'm slow, which is expected.
I lifted in the evening, doing 3 sets of 70 kgs (bench) and 3 sets of 5, 30 kgs (overhead press).2 -
Warm-Up - Yoga
Done as a circuit...
Handstand Wall Hold - 20-40-60-20-40-20r (3m20s)
Pull-ups - 3-6-9-3-6-3r (30r)
Ring Dips - 6x3r (18)
Jumprope - 6x1m (6m)
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Today I walk around block twice today was exhausting but I feel better for it
Keep it going! You're doing great. We've all started somewhere. For me, when I was at my biggest (which was around 10 or 11 years ago), it was just literally a few steps at a time. I injured my knee pretty bad and it was all about relearning to walk back then, so if I did 10 steps, it was a good day.
Did 30 minutes of rowing today. Slight progress. HR didn't get over 70% max. Then did 20 minutes of pretty easy stuff on the LateralX.
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Chest day - sets of dumbbell bench 40lbsx20reps, 50lbsx20reps, 55lbss20reps, 60 lbsx15 reps
pushups to failure (50 reps)
Cardio - I'll figure something out for tonight...most likely 45mins on elliptical1 -
Today I walk around block twice today was exhausting but I feel better for it
You're doing just great, starting with what's a bit of a challenge, but doable. Perfect.
Lots of us here didn't start being active or athletic from childhood. I sure didn't: I started being routinely active while still obese, very soon after cancer treatment, when I was already in my mid-40s.
You're in one of the most challenging phases right now, IMO, that phase where we start to make a change in habits. You can amaze yourself with what you'll accomplish, if you just keep going patiently, challenging yourself little by little.
It's a great sign that you're already feeling good after having done it: Yay! 🙂
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