What Was Your Work Out Today?
Replies
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Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x102 -
Still stationary biking rather than machine rowing so I can catch up on visual journaling videos. (If I row while watching video, I end up short-changing technical attention, so groove in sub-par body mechanics. Biking is technically easier.)
So, repeat the 15k + 3' cool-down I usually do, at a slightly more relaxed 102W average for 41 minutes. In fact, this was soooo relaxed that it was 74% Z2, and the 21% Z3 never exceeded 74% HR max - pretty relaxed. That's OK.
I'm about to say something off-thread-topic about workout intensity and sweat, so I'll put it in a spoiler.Sometimes people on MFP say that they think they were working out really hard because they were sweating hard, only to have other MFP-ers tell them sweat rate isn't a good gauge of workout intensity.
Here's some evidence. Like I said, this was a pretty mild workout. But I'm one of those heavy-sweat people. When watching video, I put a big pillow on the bike handlebars, and lean on that, quasi aero style, with my tablet on the pillow between my forearms. The pillow is in a plastic bag, then a cloth laundry bag, with an old bath towel wrapped over the whole thing so there's a couple layers of that on top.
Here's a photo of my forearm sweat-prints on the laundry bag and inner towel layer, after the 41 minutes of very moderate-intensity ride
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So little intensity, so much sweat! 🤣 (And there were two fans on besides, one on the ceiling, one straight ahead of me.) If you look closely at the gray laundry bag, you can see a white salt outline from previous workouts. No, I don't wash it every time. Waste of energy.)1 -
Paddled nine miles in the cool, rainy weather with four other people. Same place as last time, but a slightly faster pace. We went out for tacos afterwards.3
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Wednesday
Climbing, 3 hours. Meh session. I tried hard, but wasn't very successful.
Friday
Swimming. This was before work, so I only had time for 750 metres.
Saturday
Caving.
4 hour trip. It was just a gentle nimble around Ogof Ffynnon Ddu (OFD) top , as it had been very damp and this bit of cave doesn't flood
Sunday
Caving.
A 5 hour trip, also around OFD top. This was more strenuous and more fun than Saturday, with more climbs, squeezes and traverses.3 -
I forgot to mention to mention pull-ups, as they've had a few mentioned in the thread recently. I got quite good at them in lock-down (but not good enough to do a muscle up or a 1-armer.) I could do 2 reps with +25kgs, or 15 reps with body weight total fairly easily.
I haven't trained them for a while. So I did a few sets to see where I was; I have got weaker at them. I did 3 sets of 7, and my from felt like it was about to degrade so I kept it at 7. I'll do them around daily from now to build back up to 15.3 -
Walked five miles with a friend. Cooked soup. Did a couple 16-ounce curls with friends later.4
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Upper Power
Bench Press 5x2
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)2 -
Too nice a day to go to the gym, so I put on road shoes and did a run slightly longer than the last ones. Later went for a LONG walk listening to a podcast. Short bike ride not for the ride but to get somewhere. Somewhere was the local to have a couple pints with friends and laugh while we played scrabble.3
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I walk/ruck to and from work daily, so 3 miles. And today is also a strength training day, so I'll get in an eliptical warm up, followed by leg press, hanging knee raises, lunges, and abductors.
Make sure you're being careful about switching up your workouts super often. I mean, if you're just working out for overall health then I suppose you can do whatever you like. But if you want to see real progress, hypertrophy and strength gains then repetition and progressive overload are the key. Stick with the same exercises, track, and add weigh or reps over time. That's how you will see real gains!
Age: 37
CW: 133
GW: cut about 10lbs to see the muscle ive been working hard on! Tough to do at this weight ( im 6'7") and still have muscle gains. Slow and steady! TONS of protein3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x202 -
Welcome to the thread, @MindfulMisfitt. Are you really 6'7" by 133, and looking to LOSE weight? That's already incredibly thin. Hoping you mistyped and meant FIVE foot seven.3
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My guess was 133 kgs, as lbs doesn't make a lot of sense.... ,(I think it would be a BMI of 15).
I went climbing yesterday. I was strong. I sent a lot of stuff.
I went for a swim this morning (1km). I seem to be getting a bit faster.3 -
More stationary bike, same 15k + 3' CD, 109W average for 40', pretty easy (little over half Z3, remainder below). Still fighting (non-exercise) fatigue.2
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Went to the gym later than planned. Chores and errands and all. I really wanted to swim, so I looked in a window and saw an open lane.
I decided to forego the strength workout in favor of going to get a lane to swim. I got to the pool and the lane that was open (my favorite lane) was now in use, but my second favorite was open. I got in a good swim.
It worked out for the best. It took a lot less time than doing weight training, and I can do that tomorrow no matter how crowded the pool is.3 -
I definitely meant FIVE feet, 7 inches! My bad!2
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Ok, 5'7" by 133 is lean, but at least within the realm of reason, lol. Thanks for the clarification.1
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Went to the gym and made some improvements, added some exercises, and did a few things to focus on my core/abs. Of course that left me so spent I couldn't do even ONE pull-up for fun when I was done.
@MindfulMisfitt - at your height, I'd be chuffed to maintain around ten pounds heavier than that.
I go out to meet my friend tomorrow for another "weekly" hike in the forests.2 -
no pull ups today, not even as a treat.
tricep dips
lateral raises
cable crossover fly
rope tricep extensions
shoulder press
some curls
bench press
squats3 -
Wednesday
Climbing; 2.45 hours. Good fun, I got some hard routes. The one I'm most proud of is actually quite easy (maybe V3; it was graded V2 to v4). I couldn't work out the last move, so I climbed up to it on easy holds to find a body position that worked. Then I could work out how to move off the penultimate holds.
(I needed my right hand on to the top bit of the lower of two bad slopers, and to flag my right foot to near the left, which was on a good hold. This let me rock over the left foot and reach up.) This boulder probably took 20 attempts.
Thursday
Lifting.
Pull-ups. 3 sets of 8. My strength is still lower than before, but improving so it is nice.
Hangboarding.
Bench. 3 sets of 5, 40 kgs.
Squat, 3 sets of 5, 70 kgs.
Deadlift. 1 set of 5, 80 kgs.
Bodyweight: 65 kgs.4 -
Went to visit a friend and did a hike by his house about 8.3 miles with about 1560 feet of elevation gain. Some nice views. Saw some nice birds. Mostly gravel roads, but some trails. My friend also pointed out some other trails and where they went.
He's been exploring this area since the early or mid '90s. It's the reason he bought the property he lives, and now that he's retired, he can hike around there (and bike) often. When I buy a gravel bike, I'll look forward to getting out there and checking that out too.
Part of the trail is on private industrial forest, and part is on a university research forest.
He said this is his go-to hike/bike trail. Sweet!
Then he gave me some more duck eggs.
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I’d been getting burnt out on cardio so I’ve been avoiding it for a bit but was really feeling like running this morning.
Hill sprint program on the treadmill for 20 minutes. Not particularly fast or steep but still a good time.
Bench press
Cable rows
Leg curls
My 13 year old has started asking about the gym so looking forward to bringing him with me tomorrow.4 -
Full-Body
Squats 4x15
Incline Bench Press 4x8
Bent-Over BB Row 4x103 -
Ten plus mile hike among many waterfalls. Best late-February day I have had in recent memory. I may post pictures. Or not. My smile made my face hurt.
Here's one to pique your appetite. The trail goes behind the falls.
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I'm jealous!0
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I'm jealous!
Well, then don't look at the rest of these....
The trail is nominally 7.2 miles of "moderate" hiking. There's some side trails you have to take to see a few of the ten waterfalls. South Falls is 177 feet tall. Double Falls is a foot higher. North Falls is a meager 136 feet high.
It was, all in all, a GREAT day. Best in a long time. It was sunny out. There wasn't much traffic. I took a route that is about three miles longer but eliminates several miles on an interstate and more miles on a state highway; I took county roads through the country and across rivers and through some small towns. The CD was playing "Dead Letter Office" from REM. The sunroof was open. In the moment I realized how good I felt, I was crossing a river and looked to my left to see a pair of bald eagles in a tree.
Even though the trails were more crowded than I expected, there was plenty of parking pretty close in. The trail is called "Trail of Ten Falls." I decided to go see them all. The main trail is along two tributaries of a creek. These creeks have been cutting their way through the rocks for 26 million years. The resistant rock is from the Columbia River Basalt flows, and between those layers is a layer of about 20 feet of sand and silt laid down by a stream between flows. The thick layers of lava are resistant to weathering, so they are what makes the large falls when the layers below them gets weathered away. You can actually see charred remains of tree casts in the in-between layers if you look closely along your walk. Really a marvelous place. I was sad to see some litter. I was happy how well maintained the trails are. I was surprised how many people there were, but it was a beautiful warm sunny day. I bet some people took Friday off to make a long weekend. Heck - some people might have taken the week of if they already got last Monday off for President's Day.
There are dozens of miles of back-country trails to explore too. I am a little curious about those, but being among the large falls is pretty nice just as a way to spend a day.
Here's some more of the pictures (I have fun videos, but not sure a good way to share them):
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Friday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: carb overkill
Saturday
Workout: 10 mile run
Weigh In: 107.8 lbs
Nutrition: seven fishoil. so much bloat
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 6)2 -
Friday
Swimming. 750 metres before breakfast.
Saturday
Climbing. Decent session, I got 3 v4s including a flash. The one I'm happiest with was a V3 overhang which is my anti-style (It was: a jump start to two small jugs with no feet; a campus move to bump up the right hand; a swing with the left leg to a chip way out left; throw the left hand to decent hold which is quite far; cut loose with the feet; plop the feet on starting jugs. Then the last couple of moves are easy.)2 -
Sunday
Workout: 10 mile run
Weigh In: 106.9 lbs
Nutrition: six fishoil.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 7)1 -
Chest, Back, abs and 20 min low intense cardio.
Warm up the shoulders joints for about 5 minutes
Chest
Pec deck machine, 4 sets warming up the chest. 10 to 15 reps
Couple sets of pull ups to activate the back muscles to help with bench pressing.
Incline Barbell chest bench press 4 set, reps 15, 10, 8, 6
Flat Barbell chest bench press 4 sets, reps 15, 10, 8, 6
Dips for chest, 4 sets 10 to 12 reps
Back
Pull down machine, wide grip 3 sets, 10 to 15 reps
Pull down machine, neutral reverse grip 3 sets 10 to 15 reps
Bent over barbell rows, 3 to 4 sets, rep range 15 to 6 adding weight to each set.
Dead lift, 4 sets, 10 to 5 reps adding weight to each set.
Abs and 20 minute low intense cardio.
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Upper Power
Bench Press 5x3
Cable Row 5x6
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 3x5
Cable Woodchoppers 3x10 (High, Cross, Low)2
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