What Was Your Work Out Today?
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I am restricted in time as I work 9-5 and not social hours. To ensure consistency I am following a triathlon plan with Trainerroad. If I don't die during any of the sessions I will let you know how I am getting on. Best wishes to everyone.
Welcome to the group. Great idea to follow a training plan. I've used Trainerroad's cycling workouts in the past and found them very helpful. You will get definitely stronger on the bike if you simply follow their plans for the duration of the program. How long is the program you're following? (12 weeks?)1 -
DiscusTank5 wrote: »I got back to the gym today for the first time since my colon cancer diagnosis on Dec. 19th (and surgery the 21st). I walked on the treadmill for just over half an hour at 3.0 mph. Was it a bit discouraging to be so slow after doing a triathlon several months ago? Yes--but I'm not going to stop.
DiscusTank5, So sorry to hear of your health issue, but so glad to have you back! Don't worry at all about a slow start. Plenty of time to regain strength and come back better than ever. Looking forward to updates as you resume training. I'm guessing that by the spring, you'll want to put a race on the calendar as a motivatonal tool. Again, welcome back!
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I sneaked in a five-mile walk before the next batch of freezing rain hit. It was still slick outside, but it's going to get much worse before it gets better. It resembled a hockey rink in places. This looks like the frozen surface of a lake, pond, or stream, but it's actually glare ice on a road:
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@DiscusTank5, welcome back (from one cancer survivor to another)! Re-starting gradually is hard, but a good plan. Wishing you speedy progress - sensibly speedy, of course. :flowerforyou:1
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Stationary bike, 15k + 3' CD again, took 39 minutes and change, 111W average over the whole thing, 75% Z3, remainder below. Followed with 3 sets of 15 cautious body bar squats to a low stool (because of the funky knees and a historical tendency to tip backwards when squatting
), some dead hangs, and a couple of chin-up negatives (s*cky ones). 2 -
Half an hour of ankle, calf and hip physio, followed by half an hour of upper body and core work to balance things out.
Then, at lunchtime, a 7km jog through my local woods that went repeatedly up and down the steepest slopes. My Samsung health app reckons I did over 1,000 ft of ascent, and while I think that’s an overestimate, I don’t think it’s much of one. I even got up the really steep, eroded path without dropping into a walk; admittedly I was virtually jogging on the spot at times, but I’m still proud.
Ow. My legs hurt.3 -
I did another 5.05 mile walk today on a slightly different route. It was much warmer. There was precipitation, and it was not frozen as it was falling. The inundation on the river path was mostly gone. Where there had been water there was instead odd sheets of ice hanging off trees seemingly defying gravity. Lots of down trees to climb over.
The melt-off has started a bit, and it's about to start in earnest. I may awake to mostly clear streets. The news says this is the worst ice storm we've had in 30 years.4 -
@DiscusTank5, welcome back (from one cancer survivor to another)! Re-starting gradually is hard, but a good plan. Wishing you speedy progress - sensibly speedy, of course. :flowerforyou:
Thank you so much, Ann! I went to the gym again today with the hubs and our kids because it was yet another snow day here in NW Arkansas. I walked for about 20 minutes but felt a little dizzy. Hard to admit that even at that low level of working out, I may have been over-doing it. Probably will skip the gym tomorrow in favor of lounging around the house / taking a nap.2 -
I sneaked in a five-mile walk before the next batch of freezing rain hit. It was still slick outside, but it's going to get much worse before it gets better. It resembled a hockey rink in places. This looks like the frozen surface of a lake, pond, or stream, but it's actually glare ice on a road:
Wow! I've never seen that IRL.0 -
[quote="
DiscusTank5, So sorry to hear of your health issue, but so glad to have you back! Don't worry at all about a slow start. Plenty of time to regain strength and come back better than ever. Looking forward to updates as you resume training. I'm guessing that by the spring, you'll want to put a race on the calendar as a motivatonal tool. Again, welcome back!
Thank you so much, Djproulx!! I am glad to be back and on this side of the surgery. I admit to thinking about a late May / June tri. The thing is, I've got to see how my body handles those stinkin' chemo pills before I start training.
I miss my bike but really don't want to risk a fall and another hospital trip. And TBH, January is not really the month for out-of-doors biking anyway. So I'm waiting (sort of) patiently.
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Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec1 -
Lazy day: Casual walk with a friend . . . indoors, because it's still cold and sloppy here. Then a really short stationary bike ride because of needing more days with meters for my current C2 challenge, but I was tired.2
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Short walk. Just 5K. Reverse direction of what I've been doing. I had to backtrack several times on the river path when I ran in to inundation. There's several little trails linking the river path to the path that's above it. I just had to turn around, go back to one of those, walk up, then go back down the next one and continue on the river path until I had to turn back around. The river is coming up. It's forecast to come up about two more feet before sunrise to the "Action Level." It will rise from about 48,000 cubic feet per second (cfs) now to about 57,400 cfs tomorrow.
I stopped a few times to enjoy the scenery, and once to peel off some moss-covered bark from a tree that had fallen into the path that was covered with licorice fern. I brought it back and will find a place to encourage it to grow here.
I didn't make it to the gym. I did get the ice off my car and went to buy produce. The main roads were clear, but all the folks that have been holed up were out driving poorly, so I just decided to get home. I'm planning to go relatively early (for me) tomorrow before I meet a friend who's coming over the Cascades where he moved to for the weekend. We'll go walk down at the south end of the park beyond where I've been walking this week. Right past there is a steep hill, and that wasn't going to happen in the ice. We'll walk out to the City Limit. If we want to go farther, we can do some short loops in the park. The lack of elevation gain will be easy for him; he's not in great shape. Also, I know we won't have to fight the mud like out on some other trails, nor will we have to climb over, under, and through down trees.
Tomorr2 -
My main workout was last night... I did barbell bench press, deadlifts, leg press, leg extensions, seated leg curls, and assisted pull ups and dips.
Tonight I'll do 30 mins on the exercise bike.
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Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Roman Chair Knee-Ups 4x151 -
A walk (about four miles over an hour and a half) AND a leisurely bike ride (about eight miles in about 55 minutes) to check out all the flooding in the area.
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I have to admit, I'm struggling a bit with fatigue lately. I think it's some combination of trying to slightly increase total exercise, my ongoing (permanent) sleep problems, and maybe a bit of SAD.
Today, I probably should've rowed, but I stationary biked again, and at a slightly reduced intensity (106W average) for 15k with the usual 3' CD. It's better than doing nothing. I need to get in some more strength exercise this week, but I wasn't feeling it today. I'm slipping. 2 -
@AnnPT77
Take care of yourself. Get some rest if you need it. Maybe your body is fighting something, and not just dealing with these dark days. You might not even notice if it's doing a good job. Feed it well and read a good book.
Something more intense would have been good for me too, but the sun was out. I take advantage of that when I can, and holy cats I've noticed last winter and this winter that my seasonal funk is so much less intense now. It's partially the ability to just get outside, and also (I think) the elimination of the stress of suffering fools (but not gladly).2 -
So what I do is just try to stay active all day long as I've been reading that too many hours of sitting is just not good for a person in many ways.
I try to get up and do random spurts of indoor walking all throughout the day.. some dumbbell exercises as well as different arm circle type exercise in 2 minutes intervals.
Just basic stuff that I do on a contium.3 -
Ghhaa. Friend called, wanted to go to movie/dinner, of course I said yes. All I had time for was the satisficing level of activity to keep up with the low-goal C2 challenge currently in play, so I did a mere 2 x 500m rowing machine, with 1' easy rowing after each. That's a whopping 7 minutes of workout, folks . . . and not Tabata-paced, either.
Movie was good, though; and so was dinner.1 -
Age: 32
Mixed stroke workout: 50% freestyle, 30% breaststroke, 20% backstroke
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I really am pretty poor at logging.
Here is some recent stuff:
Wednesday
Climbing, 3 hours. It was a high gravity days; I was out of form.
Friday
Climbing, 3.5 hours. Decent, I got a load of v3s and one v4. I also probably did around 12 miles' walking; due to a slight miscalculation about where the gym was.
<Non-temporal ordering>
Thursday
It was around minus 5. I really should have investigated if the local lake was frozen; i',ve always wanted to try ice diving. Instead, I made do with an 8 mile walk.
</Non-temporal ordering>
Saturday
14 mile walk and 2 hour's climb. I started pretty well but faded; I got loads of v3s but no v4s.
Sunday
Rest day, so 9 miles' walk.4 -
Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)
Got the full 5x5 for the second week in a row, but figure I'll just stay where I'm at on bench for another couple weeks, increase start of February by 5# rather than the 10# jumps I've been doing.
Over the weekend I also spent time lugging heavy totes from the basement storage room, up two flights of stairs for my wife to peruse, then lug back to the basement. She called it "spring cleaning", but considering she only generated a single small bag of trash, not sure it really qualifies.3 -
Rowing machine, 3 x 2k with 2' row out/drink/row in between the pieces, and 3' CD at the end. 7018m all told, negative splitted the 2ks (2:33.4, 2:28.6, 2:26.5 at 18 spm). 7:50 in Z4, 18:31 Z3, the rest of the 37:25 below that.
Followed that with a slow, light upper body dumbbell circuit, mostly push movements.3 -
Strength training day back at the gym. Mostly machines as usual. I wonder if I'll ever "graduate" to something more. At least many of the machines have more than one plane of motion.
It had been ten days because of the ice storm. It was surprisingly more crowded than the first two weeks of the year. I wonder if others also kind of stay away at first to let things "calm down." Or maybe it was just a popular day/time. Hmmm.
Between the rest from being away ten days and eating pretty darn well, I was able to increase the weight and/or reps on every exercise. That felt like progress. I had significantly dialed it down when I went back in October after being away for my active outdoor season, and then getting sick again set me back. Well - progress awaits.4 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Swapped days for the cable crunches and the knee-ups, since the Roman chair is right next to the leg press for Tuesday's workout and the cable crunch is right next to the leg curl machine for Friday's workout.2 -
If anyone would be interested in commenting on the routine I use, I'd welcome the feedback. At some point I'd like to change things up. For now, when I do strength training, I do:
- Leg press (machine)
- Leg curl (machine)
- Leg extension (machine)
- Chest press (machine - now using converging chest press machine)
- Row (free-motion machine)
- Pec fly (free-motion machine)
- Lat pull (free-motion machine)
- Dumbbell curl-to-press
- Triceps pull-down (machine)
- Lat raise (machine)
- Deadlift (free-motion machine)
I have another routine I was using for a while that's mostly bodyweight exercises with a few other things added in that the person I was working with had me doing as giant sets - cycling quickly through four exercises, then a very brief rest before moving to the next set of four. Four sets of four movements. It can totally kick my butt.2 -
As a whole, without knowing your sets/reps/rest, I'd say your routine looks pretty good. You hit all the planes of motion, start with legs before moving to torso before moving to arms/shoulders, all very correct. Everything looks good...right up until you land on deadlift as the very last exercise. When you are tired across the body, that is when you try to perform an exercise which taxes the entire body? It should be the FIRST exercise done, or at the very worst following the leg press.0
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Today was boxing class1
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As a whole, without knowing your sets/reps/rest, I'd say your routine looks pretty good. You hit all the planes of motion, start with legs before moving to torso before moving to arms/shoulders, all very correct. Everything looks good...right up until you land on deadlift as the very last exercise. When you are tired across the body, that is when you try to perform an exercise which taxes the entire body? It should be the FIRST exercise done, or at the very worst following the leg press.
Thanks for the feedback. I wrote them in the order I do them. I will absolutely move the deadlift. That's actually something I had thought of a couple months ago. I think the only reason I do them last is I added them to the bottom of my list. Thanks for helping me realize it DOES make sense to move them to first or second. Duly noted!
I am working back up to three sets, but now just do two because... I don't know why. I'm striving for 15 reps, but sometimes can't complete them all. I've recently read about doing lower weight and higher reps for strength, and I'm considering that.
For what it's worth, the other routine I was doing was:
Cardio warm up
Three rounds each:
Goblet Squat
Right Lunge
Left Lunge
Deadlift
90 second rest
Three rounds each:
Pushup
Smith Machine Incline Reverse Pull-Up (that's what I call it)
Dumbbell curl to press
Assisted (weighted) pull-up
90 second rest
Three rounds each:
Triceps Press
Dead bug
Plank
Static Back Extension
Cardio cool down.
The person I worked with wanted to give me a routine that I could complete in an hour. What I didn't like about it is that I was running all over the workout floor from one place to another and back over and over. It felt silly, and while I really don't care what other people think, they often gave me a funny look. I felt funny actually.
I often do a short swim after. I like to swim on days when I don't do strength work.
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