30 min walk
500m row
3sets of 21 of:
Lat pulls
DB deltoid
DB shoulder press
Cable chest
Cable row
Seated row
Assisted pull ups/bar dips
(Slow day for me)
1000m machine row at 2:27.9 pace/24 spm and a 168m row-out, as warm-up to do a couple of Silver Sneakers joint mobility self-assessments (spine & shoulder), then one of their bodyweight workouts, which was really more of a standing isometric kind of thing, sort of. Exploring what they have in online video, as I just became eligible.🤷♀️
It's really fun seeing those of you report here who're doing a formal structured training program. I don't train in a formal way these days, but it's kinda nostalgically enjoyable watching y'all do it. 🙂
Benchmark bike test short version done. Test is performed by using rate of perceived exertion,(RPE) not by watching the power meter.
10 min warmup @ 4 RPE
4 x2 min ramps @ 5 RPE, 6RPE, 7RPE, 5RPE
3 x (30 sec @ highest cadence possible (125-130rpms), then 30 sec ez spin)
2min @ 8RPE
8min @ 5 RPE
* 8min @ 9 RPE This is Benchmark#1 go as hard as possible, not breathless, but trying not to fade
10min @ 4RPE
* 8 Min @ 9RPE This is Benchmark #2, same as above, leaving nothing on the table.
4 min @ 4RPE cooldown
Rowing machine, 3 x (2k on, 2' off/CD), total 6669m. Did piece #1 as warm-up, then worked on power (via higher meters per stroke). Piece #2 was entirely meters/stroke: 2:29.5 pace at 18spm, which took HR to around 85% (nearly all of that piece was in zone 4) and it felt hard. (Yeah, I know that's not super fast, but hey, I'm a 65 F lightweight, OK? 😆) Piece 3 back at moderate everything. Overall average, 2:32.6 pace, 19spm, average HR 70%-ish (including the "off" bits in that average).
After that, I did a Silver Sneakers resistance band video, plus a couple more joint mobility self-assessments (hip and ankle this time).
Still easing back into working out with a back workout- how’d ya like that?
But did achieve preliminary goal of deadlifting > body weight x 10
I thought it was going to take longer to get there.
third day of M&S 4Day DB only workout. Wow it took a lot out of me! I am still playing with my breakfasts prior to training and I am going to try more carbs, less fats tomorrow, even though I had only about 6g of fat today....that and way too much caffeine. Still got a good workout in, back is satisfied and I am sure my chest will be feeling it tomorrow.
15 mins elliptical
15 Pull-ups
15 KBell Swing
10 Squat Press
50 Leg Tucks
12/6/10/5
Shrugs
Mil Press
Bent Over Row
Laterals
Lat Pulls
Rear Delt Fly
Low Pulley Straight Bar Row
V Bar Row
Upright Row
Front Delt Raises
Rope to Face
Iso Lat Pulldowns
Shoulder day - upright row, overhead press, and lat raises. Also did quite a few squats (just body weight) - about 100.
30 min cardio (elliptical trainer) and my step count is 14,000
Another walk, 4.59mi at a comfortable trudge (3.3mph average according to Garmin - still a little stiff/slow, I guess).
Later, rowing machine, 1 x 1k with 2' row-out, 2:24.6 pace at 25spm on the piece.
That was kind of a warm up, after which I did another couple of Silver Sneakers self-assessments (standing & sitting posture), and a sort of stretchy video from the same source.
A few mini-snack exercise things through the day: Three sun salutations in AM, 3 x 15 of both standing hip abduction and adduction (using circular exercise tubing anchored to a heavy table's leg), 20 x side leg raises R & L.
Replies
500m row
3sets of 21 of:
Lat pulls
DB deltoid
DB shoulder press
Cable chest
Cable row
Seated row
Assisted pull ups/bar dips
(Slow day for me)
It's really fun seeing those of you report here who're doing a formal structured training program. I don't train in a formal way these days, but it's kinda nostalgically enjoyable watching y'all do it. 🙂
10 min warmup @ 4 RPE
4 x2 min ramps @ 5 RPE, 6RPE, 7RPE, 5RPE
3 x (30 sec @ highest cadence possible (125-130rpms), then 30 sec ez spin)
2min @ 8RPE
8min @ 5 RPE
* 8min @ 9 RPE This is Benchmark#1 go as hard as possible, not breathless, but trying not to fade
10min @ 4RPE
* 8 Min @ 9RPE This is Benchmark #2, same as above, leaving nothing on the table.
4 min @ 4RPE cooldown
Yoga (15m)
Handstand pushup: 2-1-1-1-1
Pull-up: 6-4-3-2-2
Ring Dip: 6-4-3-2-2
Done as a circuit. 5 minutes rest minimum in-between sets
Stomach vacuums: (5r)
pm:
Pushup: 10-8-6-4-4
Ring Row: 10-8-6-4-4
Cossack Squat: 10-8-6-4-4
Done as a circuit. 5 minutes rest minimum in-between sets
15 KBell Swing
15 Strict Press
60 Banded Crunches
12/10/8
Hip Sled
Bicep Curls
Smith Machine Straight Leg Deads
Hammer Curls
Seated Calf Raises 3 x 18
Waiter Curls
Goblet Squats
Iso Dbell Deadlift
Rope Squats
Rope Curls
Focused Rope Hamstring Pull-down
Belted Calf Raises 3 x 18
Crazy 80 Abs
Situps/Flutter Kicks/Supine Bike/Knee Tucks/Roman Chair Step Ups/Cable Crunches/Crunches/Mtn Climbers
After that, I did a Silver Sneakers resistance band video, plus a couple more joint mobility self-assessments (hip and ankle this time).
But did achieve preliminary goal of deadlifting > body weight x 10
I thought it was going to take longer to get there.
Warmup 300yds easy, then 2 x(4x25 build)
50yds at pace, 10 sec rest
Test #1: 400yds
Recover 4 minutes rest
50yds at pace, 10 sec rest
Test#2: 200yds
cooldown 200
One arm dumbbell rows
Lunges
Stability ball leg curls
1k row
60 min's
I don't have any speed yet, but this gives me a baseline for the next test in about 6-8 weeks.
15 Pull-ups
15 KBell Swing
10 Squat Press
50 Leg Tucks
12/6/10/5
Shrugs
Mil Press
Bent Over Row
Laterals
Lat Pulls
Rear Delt Fly
Low Pulley Straight Bar Row
V Bar Row
Upright Row
Front Delt Raises
Rope to Face
Iso Lat Pulldowns
Sinister Abs (70 reps)
Situps/Flutter Kicks/Supine Bike/Knee Tucks/Rev Crunches/Cable Crunches/Crunches/Leg Tucks
30 min cardio (elliptical trainer) and my step count is 14,000
Not a bad day
Later, rowing machine, 1 x 1k with 2' row-out, 2:24.6 pace at 25spm on the piece.
That was kind of a warm up, after which I did another couple of Silver Sneakers self-assessments (standing & sitting posture), and a sort of stretchy video from the same source.
A few mini-snack exercise things through the day: Three sun salutations in AM, 3 x 15 of both standing hip abduction and adduction (using circular exercise tubing anchored to a heavy table's leg), 20 x side leg raises R & L.
Power profile test tomorrow.