What Was Your Work Out Today?
Replies
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Biked for 30 minutes (8 miles), walked for 40 minutes1
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20' yoga and stretching before breakfast.
In afternoon, 4.8mi walk at 3.8mph. More seasonal weather had returned, temps in upper 30s F, wind chill around freezing because windy. Looked like snow/rain would hold off; thankfully it did.
Early evening, about 33' stationary bike, easy pace, including the CD.1 -
I do seem to have taken up running. I'm doing a mild progressive overload - I'll add a couple of minutes each time until I reach 5k.
I did 2.2k yesterday, in 14 minutes, which is a pace of 6 minutes 28 second. (I find pace a bit of a strange unit for running - I prefer speed. But my Fitbit gives me pace. Mixing units, I think this was 6 miles an hour, so pretty slow.)1 -
Yesterday I did legs. I would appreciate thoughts if this is too much volume from my weightlifting friends. I had planned to just see if my legs could recover in time for my DL session 3 days after this session. BW 105lb, BF 17-18%. I am currently running PHUL and this is my heavy strength day, with quad/glute focus. Hypertrophy day is my DL session, with focus on hamstrings (although I go heavy on DLs and lighter for the rest).
Squats 100lb 5x5
Hip Thrust 185lb 3X8
Bulg Split squat 25lb DB in each hand 3X6
Seated Leg Press 240lb 3X8
Lying leg curl 60lb 3X8
Seated Calf press 320lb 4X9
Core 40lb cable crossover 2x10, 8 minute ab workout (bw)
Definitely feel sore and fatigued in legs and core today and a bit of back from m workout 2 days ago.1 -
Leg Day
Warm up Elliptical
Incline leg press 180 4x10
Deadlift 50 4x10
Leg Extension 120 4x10
Leg Curl 100 3x12
Karate class tonight.
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Warm up - Yoga
Workout
Handstand Wall Hold - 20-40-60-20-40-20s (3m20s)
Ring Dips - 3-6-9-3-6-3r (30r)
Pull-ups - 6x3r (18)
Jumprope - 6x1m (6m)
Cooldown - Stomach vacuums 6r
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4 mile walk/jog followed by a TON of walking lunges (around 100, I believe).
My legs are NOT HAPPY.
But you know what they say.....
You cant get a nice booty by sitting on it!
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Yesterday I did legs. I would appreciate thoughts if this is too much volume from my weightlifting friends. I had planned to just see if my legs could recover in time for my DL session 3 days after this session. BW 105lb, BF 17-18%. I am currently running PHUL and this is my heavy strength day, with quad/glute focus. Hypertrophy day is my DL session, with focus on hamstrings (although I go heavy on DLs and lighter for the rest).
Squats 100lb 5x5
Hip Thrust 185lb 3X8
Bulg Split squat 25lb DB in each hand 3X6
Seated Leg Press 240lb 3X8
Lying leg curl 60lb 3X8
Seated Calf press 320lb 4X9
Core 40lb cable crossover 2x10, 8 minute ab workout (bw)
Definitely feel sore and fatigued in legs and core today and a bit of back from m workout 2 days ago.
I'm not a dedicated enough lifter to comment, but you are very strong for your weight.
Today was supersetting day for me. Rowing 250m sprints, five minutes between, doing supersetting between. An hour total workout.2 -
Pulled the engine out of my wakeboard boat over the weekend. May not sound like much, but climbing in and out of a good sized boat on a trailer, hour...after hour...after hour for three days (not to mention all the wrenching and lifting) was something of a workout. Can't believe it, but re-injured my shoulder (I wasn't even using that arm at the time). I think the AC joint has finally let loose. Dr. this Thursday and we'll go from there. Up at 5AM for some cardio, but shoulder said "No way dude". Damnit.2
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1 hour 40 minutes hiking with my dog. 4.5 Miles with 1300' of Elevation gain.2
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30 minute walk and 30 minutes with a personal trainer.1
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20' or so of yoga/stretching.
5329m rowing machine.
Couple random sets of side leg raises and hanging knee raises.1 -
I got 20,000 steps in, and then did a bit of lifting.
I hangboarded, which went well. I then did finger curls (3 sets of 5, 60 kgs). I finished with benching (3 sets of 7, 50 kgs).
My Dad learned he is in remission, so it was a very good day. He only had two chemo sessions left.2 -
I got 20,000 steps in, and then did a bit of lifting.
I hangboarded, which went well. I then did finger curls (3 sets of 5, 60 kgs). I finished with benching (3 sets of 7, 50 kgs).
My Dad learned he is in remission, so it was a very good day. He only had two chemo sessions left.
Many steps!0 -
Warm-up - Yoga
Handstand Wall Holds - 20-40-60-20-40-20s (3m20s)
Ring Rows - 4-8-12-4-8-4r (40r)
Pushups - 6x4r (24)
Jumprope - 6x1m (6m)
Vacuums - 10-20-30-10-20-10 (1m40s)
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Week 5, day 3 of couch to 10K. I actually ran for 8 minutes straight (twice!). Delighted 😀2
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Escape the city for the first time in what feels like forever
Back to reality tonight ..
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Rowing tabata style - 10 sec on 20 sec rest 8 times
Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press2 -
20' yoga/stretch.
5.17mi walk, 3.7mph average.
31' casual pace stationary bike.2 -
Afternoon workout -Chin-up, pullup and rows.
Evening 45 min walk. My legs needed a break from cycling so I took it easy.2 -
Wednesday
My running experiment continued, together with the mild progressive overload I'm doing. I did a walk (maybe 6 or 7 miles?), and then finished it off by running home.
My Fitbit reckons I did 3.09 km in 20 minutes 39 seconds, for a pace of 6 minutes 41 seconds (I guess in minutes per km units).
I should get my first 5k in the next few days. I have no idea what sort of time is good for an old man who's never run before - I am thinking 30 minutes is a good guess, and in line with my current pace.
Thursday
I did 70 minute's yoga before lunch. Hopefully I can get a climb in later.
My colleagues seem to like setting up meetings over lunch, so the logistics are non-trivial.2 -
@drmwc -- great pace Matt, especially for new to running. Just shows you're in great shape!
5K row today for me, then around 20 minutes on the Assault Bike. All pretty easy stuff.2 -
Warm-Up - Yoga
Handstand Wall Holds - 20-40-60-20-40-20s (3m20s)
Pushups: 5-10-15-5-10-5r (50r)
Ring Rows - 6x5r (30)
Jumprope - 6x1m (6m)
Vacuums - 10-20-30-10-20-10 (1m40s)
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20 min Leslie sansome walk a mile. 2 sets of 15 bicep curls with 20# dumbbells. 2 sets of 15 overhead tricep exts with 20lb dumbbell. 1 set of 25 squats. 30 min workout1
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Dumbbell lunges
Dumbbell RDLs
Dumbbell chest press
One arm dumbbell rows
Dumbbell shoulder press
Decline sit ups2 -
5313m machine rowing
random side leg raise sets
and that's all.1 -
5.3 miles at a very fast pace over 3 seperate walks.1
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Rest day of just steps and some seafood dinner2
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Thursday (continued)
It rained, so I didn't climb. I hangboarded instead, which was OK until I moved onto trying the weighted stuff.
I go 18 seconds unweighted on the 15mm rung. For weighted on the 21mm rung, I got 7 seconds easily with +15kgs, but only got about 5 seconds with +20 kgs.
Friday
I was sunny, so I climbed. It was my first climb for a while. It went pretty well - I got many of the routes I tried. The slopers are hard, but useable if one gets the right body position beneath them.
On another note, I get my first round Covid jab on Sunday - my area in the UK has moved onto under 50s.2 -
20' yoga & stretching.
4.72mi walk, 3.7mph.
31' SS stationary bike.
I thought I might do something else, too, but I was wrong. 😆2
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