What Was Your Work Out Today?
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@nossmf
It's unlikely I'll be lifting "heavy," but I"m not discounting that I might. I guess that depends what "heavy" means. I'm focusing on maintaining strength and bone density. I also try to work on keeping form correct rather than increase weights. I still consider myself a novice, and I always find it odd to see people heaving on machines for all their reps when they've got what I'd think of as "too much weight" and they have to make up for it by compromising form. Coming out of the seat on a seated machine. Jerking away at a pull-down machine or row machine rather than slow and steady pulls.
I like the Freemotion machines most since they do allow stabilizer muscles to be used more than machines that only have one plane of motion. I think the machines are probably safer. In reality, if I keep taking summers away from the gym do go out and do fun stuff, I will always be cycling back to rebuilding lost strength. We'll see if I make a decision to try and maintain more this summer.
I think what I ~WILL~ do at some point soon is hire a trainer for at least one or two sessions to go back over where I'm at and offer specific suggestions.
I have a decade on you as it turns out. I retired young; best thing I've done in years. My workplace was extremely dysfunctional, and our leadership ... I will just use the term "clowns" because it's nicer and won't invoke the "kitten" filter.
Thanks for all the feedback. I sincerely appreciate it.
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Today's workout: walking for 36 minutes on the treadmill, the first 30 min. at 3.2 mph, then the last cooldown section at 2.7 mph. I increased my speed by .2 and distance by 10 minutes. I've also been walking back-to-back days this week rather than every other day.
Today marks 5 weeks since the surgery to remove the cancerous mass in my colon.4 -
I haven't maintained a great eating routine lately, but this week has been pretty good. A big plus has been a return to both Zwift indoor cycling with my tri club friends and joining a yoga practice led by my favorite instructor.
The tri club ride was a Sufferfest that I needed. We had ten strong riders and I had to work my tail off for 70 minutes to hang in for the climbing. We use the Discord app to chat during the ride, which is fun, though I was mostly just gasping on the hilly route.
This yoga class is very popular since the leader is also a ballet instructor. In addition to all the traditional yoga poses, she incorporates some great flow by including movement patterns that really help with balance. Bottom line for me is always leaving feeling WAY better, both physically and mentally, after the class. Yesterday's session was no exception.
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Cardio: Shoveling snow from driveway/sidewalk before I can even go to the gym - 30 minutes
Weights: Lower Hypertrophy
Squats 4x10, 11, 12, 15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Cable Crunch 4x10
Finally increased squat weight enough to be a challenge again. Been doing 4x15 for months, even when increased weight, but today the first few sets were a surprise to the system. Set four proved I can do it, I just have to want to earn it.
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Retiring early...nice dream. But my total money in the bank for retirement equals about two years of salary, with no guaranteed income from anywhere other than what I save, so I'll be working until my mid-60's at least.3
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@nossmf
I was always very frugal and squirreled away a good chunk of my salary. Being child-free helped. In later years I took advantage of a Deferred Compensation program and put over a third of my salary away to grow over time. This not only set aside funds for later, it taught me to live on less. It was a good lesson. I'm not sure that I'll actually be OK, but I think there's a 90% chance I will. My career was with a couple employers who participate in the same public employee retirement system, and I got in right at the tail end of the more generous first tier, so I get a "paycheck" every month. It's not a lot, and I can't live on it. I wouldn't have been able to retire if I hadn't been working on saving for decades. I bought a new truck once. In 1997. I still drive it. I bought an old mill-house. My lender wanted me to "buy more house." I can afford taxes on this one, and I paid off the mortgage in November. I recognize that I am better off than 90% of people in this country and 99.9% of people in the world. I had very little debt when I left graduate school and paid that off. My vacations are cheap - I like to go to the forests and rivers and sleep in the dirt.
I'm actually trying to learn how to spend just a little bit more. My gym helps drain my wallet a little bit, but it's worth it.3 -
I changed things up today just a little. We'll see what I do next time. Tomorrow is the hands-on portion of my first aid, CPR, AED, and emergency oxygen for dive accidents class. It took six or eight hours of homework over the last couple weeks. The certification is good for two years. So tomorrow's workout will be sets of 15 compressions at 120 beats per minute followed by two rescue breaths and repeat
Today was:- Warm up on treadmill ten minutes.
- Deadlifts on the Freemotion machine - 3 sets, increased weight for each set
- Goblet squats - 2 sets, increased weight for second set
- Right and left lunges - 2 sets
- Chest press machine - 2 sets
- Row machine - 2 sets. The freemotion machine was in process of being moved and unavailable, so I used a different one. I could use a lot more "weight" with the other machine.
- Pec fly machine - 2 sets. The freemotion machine was in process of being moved and unavailable, so I used a different one. I could use a lot more "weight" with the other machine.
- Lat pull-down, freemotion machine, 2 sets.
- Dumbbell curl to overhead press - 2 sets.
- Triceps pulldown - 2 sets
- Lat raise machine - 2 sets
- Cool down on treadmill for closer to a half hour so I could listen to the end of a radio show.
- Relax in the steam room - 1 set followed by a set in the sauna
I think I'll probably use this as a routine for a while. I might try to add something for my core like planks.
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Chest compression practice.
Then a simulation of getting an unresponsive diver out of an exhibit. It's actually a life-sized realisticly weighted mannequin. We had to get her BCD and wights off, extract her, cut off her drysuit, and provide first aid.
On the way home I swung by the gym for what I thought would be a short jaunt on the dreadmill to beef up my daily steps. Oops. I was enjoying my podcast to much, so ran and walked for a bit over an hour for about four and a quarter miles. Maybe swim tomorrow.3 -
Catch-up reporting:
I mismanaged my schedule Thursday, didn't get in a workout before some errands and dinner with friends. But very late in the evening, I did a silly-trivial 500m on the rowing machine because of the January Revolutions challenge at C2. A grand total of 2 minutes and 19 seconds of effort.
Friday was stationary bike, the usual 15K + 3' CD, 103W average including the CD, took around 40 minutes, mostly Z3.
Today, Saturday, back to rowing machine, the usual 3 x 2k with 2' between (row out, drink, row in) + 3' CD. For amusement, in addition to the usual technical work, I decided to see if I could hold pace very close to 3:00 average on all 3 2ks, got paces of 2:29.9, 2:29.8, 2:29.9. Total 7,112m including the row out/in and CD. Mostly Z3.
Ended today with the mostly upper-body push dumbbell circuit, very slow with light weights.3 -
A beautiful January day here in NW Arkansas, so the hubs, son, dog, and I took a nice stroll through our neighborhood, about half an hour. It was good to see the sun again.1
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No gym today; no swim today. I think I saw our closest star Sol shining through the clouds. I think I even saw something up there that looked distinctly blue. When it's the end of January in western Oregon and it's nearly t-shirt weather, it's not raining, and there's the threat of "sun breaks," going inside to put my face underwater and look at artificial lights for an hour sounded untenable. So that will just have to wait.
It as a much better day to get out an orchard ladder and practice going up and down and up and down and up and down. I didn't count reps. I did some dynamic movements with a long-handled lopping shear, some hand exercises with a hand-pruner, and did some "pull" exercises with a pruning saw.
I got four trees complete - the Bartlett pear, the Chojuro Asian pear, the Stella dark red cherry, and the Italian Prune plum. I got all the branches from the pears and a lot from the cherry into the green waste bin. The rest will get processed after it's emptied again on Friday. The branches from the plum are laying where they fell. I took advantage of the continued good weather, and the fact that I was already muddy and already had the shears in my pocket, to go ahead and do annual maintenance on the raspberries. Last years primacanes and the excess of last year's floracanes (this year's primacanes) are in a pile at the end of the row. We'll see how much of all that can fit in the cart when it's empty. I still have to get to the grapes and the blueberries as well as a few shrubs and, if I want, the flowering cherry. The flowering cherry can wait until after the bloom is done, and now that I think about it, I will start bringing branches inside to force in about a week or so.
I still had time for a walk before it got dark. Just about two miles, but that star did make one last appearance to give a nice colorful sunset while I was out.2 -
Friday was climbing. I was not in good form, Ialthough I was OK at slab. (Slab is not real climbing .)
Saturday was domestic nonsense, which entailed moving loads of furniture.
Sunday was a day off exercise, so I did a 10 mile walk around Frensham Little Pond. It is a bit of Surrey that looks like the Highlands of Scotland; absolutely stunning.
Today was climbing. It was my best session in ages; I got three v4s. Vaux East had been setting relatively tough recently; I assume this means the new set is soft.
Here is Frensham:
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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)3 -
It was another nice day. Warmer than normal. Once the fog lifted (later than forecast), it was even light out. Not blue sky by any means, but our little star was out behind the clouds.
I took two walks. First downtown to drop off mail and pick up mail with a stop at the thrift shop and then later another walk down through the flooded park. Too nice out to go inside for exercise. Looks like another nice day tomorrow, but I'm due to go move some heavy things. Maybe I'll just try to keep it short.2 -
4 mile 🏃🏾 to kick off the week. Ran it in ma underwear…. On tread 😝 didn’t need to kick off the week by getting tossed into the pokey..5
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Stationary bike, the usual 15k + 3' CD, takes about 40 minutes. Average 105 watts overall, about half and half Z2/Z3 with less than a minute below that at the start.3
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Push outside in my wheelchair4
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wheels1872 wrote: »Push outside in my wheelchair
Well done Wheels1872. We all do whatever we can. And it all counts buddy. 0 -
Yoga this morning and boxing class this evening.3
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After I walked downtown to get mail, I went down to the disc golf course to play a round. I did it "speed golf" style. I don't really have a baseline for Speed Golf yet, but maybe today is my "par." The idea is to time your round. Then next time you play, you have to add a stroke for every minute slower or take a stroke off for every minute faster. I'm setting myself up for failure because two groups let me play through which means I was faster than if I had to wait. Getting behind other groups will slow me down in the future. This time of year, there's fewer people, especially mid-day on a weekday. It used to be Tuesdays weren't good to go for my local course because they had a weekly tournament. The moved that to Saturday. My time for the round was right at 60 minutes.
It was warm enough I <gasp> wore shorts. It wasn't as warm as a couple days ago, but I just wanted to wear them. I was quite the fashion statement with my shorts, knee-high neoprene muck boots (there's water on the course, and I want my discs back if I throw one in), and a warm hat & raincoat.
I was 13 over par. Clearly I'm not that good of a player, but I still enjoy myself. There are still some trees standing after the ice storm. While I didn't hit every single one.... I did hit quite a few.
I want to go play some other courses, but this one is just so close it's super easy. There's another course not too far away, but it's currently underwater as the river is up. Another one that's a really challenging and diverse course should not be played alone unless you like losing discs. Spotters required. There's another one not far away that I should head out and play soon. I could even bike if I really want. It's about ten miles, but there's an off-street path most of the way and bike lanes where there's not a path.3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Knee was grumpy over the weekend, so wasn't sure how my first leg day of the week would go. Turns out just fine, since by the time I got to anything involving deep knee bends (leg press) my joints were warmed up enough to be good to go. Friday's squat session starting off the second leg day may be different, but I've got three days to recover before then, so here's hoping.3 -
I got four trees complete - the Bartlett pear, the Chojuro Asian pear, the Stella dark red cherry, and the Italian Prune plum. . . to go ahead and do annual maintenance on the raspberries. Last years primacanes and the excess of last year's floracanes (this year's primacanes) are in a pile at the end of the row. I still have to get to the grapes and the blueberries as well as a few shrubs and, if I want, the flowering cherry. The flowering cherry can wait until after the bloom is done, and now that I think about it, I will start bringing branches inside to force in about a week or so.
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I would so enjoy seeing a picture of your orchard!0 -
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Today featured 62 degree F weather and sunny skies, so hubs and I walked our dog for 45 min. outside on the trail near our house that leads to a recently-opened kayak park.2
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5 mile treadmill 🏃🏾.4
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Rowing machine, 3 x 2k with 2' easy row/drink in between, 3' CD. Negligible Z4, mostly Z3, 2:30.1 pace and 20 spm average on the pieces. 7050m overall.
After that, another dumbbell mostly-push circuit, very slow and still light, but slightly heavier light.2 -
DiscusTank5 wrote: »
I got four trees complete - the Bartlett pear, the Chojuro Asian pear, the Stella dark red cherry, and the Italian Prune plum. . . to go ahead and do annual maintenance on the raspberries. Last years primacanes and the excess of last year's floracanes (this year's primacanes) are in a pile at the end of the row. I still have to get to the grapes and the blueberries as well as a few shrubs and, if I want, the flowering cherry. The flowering cherry can wait until after the bloom is done, and now that I think about it, I will start bringing branches inside to force in about a week or so.
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I would so enjoy seeing a picture of your orchard!
There's only three trees in what I'd call an "orchard." In the very back of my yard is the sweet cherry and the two pears. The plum tree is near the house and also provides some shade. The three fig trees are along the side. One is in the front yard along the fence by my neighbors, one is just into the back yard along the same fence, and the third is also along the fence but right next to my bedroom window. It's the wrong place for it, but I didn't plant it.
The marionberry is along the back fence. The raspberries are in the back end of my garden area along that back fence near the corner. Around that corner are the grapes. The blueberries (four bushes) are across the garden area from the grapes. It would take a lot of pictures!
Looking through some old posts here, I found a few fruity pictures:
I might find a better picture of the Mt. Fuji Flowering Cherry when it's in full bloom around early April when it's spectacular. In this one, the blooms are past their prime, and it's overcast.
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City men's league basketball game yesterday so took a day off lifting.
Today was a push day.
3x10 DB bench
3x10 DB Incline Bench
3x15 machine flys
3x12 tricep pushdowns
3x12 DB lateral raise4 -
DiscusTank5 wrote: »
I got four trees complete - the Bartlett pear, the Chojuro Asian pear, the Stella dark red cherry, and the Italian Prune plum. . . to go ahead and do annual maintenance on the raspberries. Last years primacanes and the excess of last year's floracanes (this year's primacanes) are in a pile at the end of the row. I still have to get to the grapes and the blueberries as well as a few shrubs and, if I want, the flowering cherry. The flowering cherry can wait until after the bloom is done, and now that I think about it, I will start bringing branches inside to force in about a week or so.
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I would so enjoy seeing a picture of your orchard!
There's only three trees in what I'd call an "orchard."
Looking through some old posts here, I found a few fruity pictures:
In this one, the blooms are past their prime, and it's overcast.
Thank you for sharing those! Cherries from your own garden = swoon.
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DiscusTank5 wrote: »DiscusTank5 wrote: »
I got four trees complete - the Bartlett pear, the Chojuro Asian pear, the Stella dark red cherry, and the Italian Prune plum. . . to go ahead and do annual maintenance on the raspberries. Last years primacanes and the excess of last year's floracanes (this year's primacanes) are in a pile at the end of the row. I still have to get to the grapes and the blueberries as well as a few shrubs and, if I want, the flowering cherry. The flowering cherry can wait until after the bloom is done, and now that I think about it, I will start bringing branches inside to force in about a week or so.
.
I would so enjoy seeing a picture of your orchard!
There's only three trees in what I'd call an "orchard."
Looking through some old posts here, I found a few fruity pictures:
In this one, the blooms are past their prime, and it's overcast.
Thank you for sharing those! Cherries from your own garden = swoon.
If I get them. That year was an anomaly. Some years the wet spring means none fruit - the bees just aren't out when the flowers are open. Other years the birds get more than their share. I told the birds once that they could have the ones up high and I would take the ones down low. They didn't honor their part, so I made the tree shorter and try to shoo 'em off.
Then lately we have an invasive insect called the Spotted Wing Drosophila (Drosophila suzukii). Unlike most fruit flies who go for rotting or overripe fruit, this evil little *kitten* goes after unripe fruit. When I pick cherries, they usually have a little hole in them. I have to eat them or process them in the food deyhdrator or something within a day or two or they are nasty mush.
One fun thing is to stuff jars full of cherries. All that will fit. Seeds and stems and everything. Then pour in some brandy. Not the good stuff, but not super-cheap. Then put it in a cool dark place for six months. In winter, you can take out a jar, drain the brandy (now cherry brandy), get the fruit as dry as possible, and dip in melted chocolate. The chocolate gives just enough sweetness. Some people use sugar in the brandy - not me. They will last for a few years in the jars. Last year I pitted some. I never got around to dipping them yet. I probably should do that. Everybody loves them. They make great gifts.2
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