What Was Your Work Out Today?
Replies
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Yesterday's upper-body lift session got preempted by a coworker's retirement party, today's leg day by Good Friday church service after work. Looking forward to a full-body workout tomorrow morning.3
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Full-Body
Squats 5x10
Incline Bench Press 4x10
BB Row 4x10
Seated BB OHP 3x10
BB Curl 3x10
While I prefer my upper/lower splits, there was something to be said for the convenience of setting up at an adjustable squat rack and being able to get an entire workout done without ever having to change stations.3 -
Decided to bite the bullet and do a machine row today, some of it at higher intensity, as the last day of the March Madness challenge. Sequence was
* 2k steady state at 2:28.9 pace/20spm,
* 2' row out/in,
* 1k (done as repeats of 20 strokes very hard, 6 strokes easy) at 2:20.4 pace/24spm,
* 2' row out/in,
* 3k steady state at 2:26.6 pace/20spm,
* 3' cool down.
(I meant to do 2k rather than 3k on the last piece, but set the monitor wrong and went with it
.) It looked like this (which I guess means I can still handle a fair amount of Z4 . . . but I admit it was tiring):
It's amusing to me that the intervals, row out/in, and the cool down make themselves so obvious in heart rate. I hit a 2:09-2:10 pace a few times on the "20 hard" parts, which used to be my 2k race pace. Pretty sure I don't have a whole 2k at that pace anymore.
Yes, Z4 really starts at a mere 145bpm: I'm old. 220 minus age is 152bpm.
ETA: Forgot to report yesterday's workout, which was the standard 10k+3' stationary bike, 100W average, 95% Z2, remainder below (except a 5" spike into Z3 ). I got smart and got it in before heading out for an indulgent dinner (with adult bevs) while watching the college ice hockey playoffs. My team won. 
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I had a sedentary Easter; my Mum visited me. She's not hugely mobile at the moment. It was great seeing her.
I snuck in some exercise:
Friday
Climbing, 2 hours. Decent, I got loads of v4s , (although this gym grades soft.)
Saturday
Probably about 6 miles walk, and a short lifting session (squat, bench and deadlift).
Sunday
7 miles walk.
Monday
Climbing, 2 hours. Another decent session.4 -
Upper Power
Bench Press 5x3
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)3 -
I had to fast most of the day today (upper GI scope late in the day), and I hate fasted workouts, so I decided to do a super-gentle fasted 63 minute stationary bike ride before the procedure. Ended up with 94W average.
It seemed like it took forever for heart rate to rise to the 120bpm area, even at normal-ish power. I'm wondering whether that's why fasted workouts feel so awful to me if I push harder.2 -
Upper Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
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 -
Given the choice, I always work out first thing after waking up in the morning, no breakfast, just a caffeine pill, an Emergen-C/creatine drink, and go.2
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Another 60'+3' stationary bike, 92W average. This time was a slog. Still fighting (presumably health-condition-related) fatigue. (If only we could figure out what the condition is . . . . Waiting on path lab results post EGD, not sure whether they'll be revelatory.)
Usually, aiming for the Z2 workout, I have to rein in the intensity to stay Z2. Today, I had to push to stick the duration while holding reasonable(-ish) intensity. Ugh.
Did some body weight squats, donkey kicks, dead hang.Given the choice, I always work out first thing after waking up in the morning, no breakfast, just a caffeine pill, an Emergen-C/creatine drink, and go.
This is so individual! If it works for you, that's great, sincerely. You know I'm more of a cardio person. I don't think that's the important factor, though. I think this is subjective and n=1.
I feel miserable if I work out with any intensity first thing in the AM, with no breakfast. With extreme motivation, I can perform. (Evidence: 2016 World Rowing Indoor Virtual Sprints.) It feels awful. Crash and burn after, though. I wish this were not so. Maybe it's trainable, but I don't have the commitment to see.
I can handle up to about 20 minutes, moderate intensity, not feel too bad. Higher intensity, longer duration . . . miserable, subjectively. Exhausted, burned out, likely to step up to the 800-calorie milkshake (or similar) later in the day if unchecked. Fasted workouts are a no, for me.
I'm a big believer that people need to experiment, find their own n=1 truth. I think it varies.2 -
Lower Hypertrophy
Squats 5x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10
I fully realize different people respond differently to food and exercise. If I have anything in my stomach during exercise of any type, I feel miserable at best, like I'm going to vomit at worst. Had a buddy in the military who would go straight from chow hall to the gym, that's how he liked it. YMMV.3 -
Wednesday
Climbing. I was terrible. I got one V3, but it was a major struggle. 2 hours.
Friday
Swimming, 1.5 km.
Saturday
To compensate for Wednesday, gravity was lower today. I got a load of projects. They covered a range of styles; my favourite was an overhang jump-y one. I'm normally terrible at these, so it was a pleasant surprise to get it.4 -
I'd planned a rowing machine interval workout today, but it was too nice outside (sunny, 50F, just a little windy). Therefore, I took an actual outdoor bike ride instead, 16.9 miles, 10.5mph average moving speed. Fresh air and sunshine: Revitalizing. 3
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This is me, most days.
Sometimes I go for just a half hour. Sometimes I do a bit longer.
This is it. And nearly always late at night.
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I love T25, its a killer, you sweat like mad but the progression is awesome and its only 25 minutes a day, until you get to Friday that is 😂. I have used it on and off for years doing the moderator and only doing when I can like 2 times a week only sometimes, in between having my 3 babies fitness went in the back burner for a while. But for the first time I have the calendar on my wall and I am on week 4 next week and feeling so strong and motivated with mostly full moves 👌✨4
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I swam 1km this morning. It was a nice spring day, so I did a 12 mile walk in the afternoon (mixing units in this post).4
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Checking in after an absence. Some of you may recall my colon cancer diagnosis and surgery back in Dec. Since I was stage 2A, I had the option to do preventative chemo or not. I chose to do it, mainly so I won't have any regrets later.
Today is the final day of my second cycle of chemo pills (1 cycle = 2 weeks on, 1 week off). I've got eight total to do. The first one involved very few side effects, but now I've got hand-foot syndrome, a common side effect of capecitebine. My feet are very red and feel like I've walked across burning sand; my hands are unusually dry.
Needless to say, this is affecting my workouts. I'm still doing 10-20 min. daily walks with my dog, but that's about it. Yesterday I was driving past my gym so stopped in. I rode the stationary bike for 10 min, but it bothered my already sore feet. I was pleasantly surprised that the rowing machine did not cause any additional foot discomfort, so that's going to be my go-to for the next few months. I also worked in some bicep curls (2X12), shoulder presses (2X8), and arm extensions (2X10) with 10 lb free weights, then a series of leg stretches that my PT told me to do twice daily.5 -
DiscusTank5 wrote: »Checking in after an absence. Some of you may recall my colon cancer diagnosis and surgery back in Dec. Since I was stage 2A, I had the option to do preventative chemo or not. I chose to do it, mainly so I won't have any regrets later.
Today is the final day of my second cycle of chemo pills (1 cycle = 2 weeks on, 1 week off). I've got eight total to do. The first one involved very few side effects, but now I've got hand-foot syndrome, a common side effect of capecitebine. My feet are very red and feel like I've walked across burning sand; my hands are unusually dry.
Needless to say, this is affecting my workouts. I'm still doing 10-20 min. daily walks with my dog, but that's about it. Yesterday I was driving past my gym so stopped in. I rode the stationary bike for 10 min, but it bothered my already sore feet. I was pleasantly surprised that the rowing machine did not cause any additional foot discomfort, so that's going to be my go-to for the next few months. I also worked in some bicep curls (2X12), shoulder presses (2X8), and arm extensions (2X10) with 10 lb free weights, then a series of leg stretches that my PT told me to do twice daily.
Cancer treatment is the worst hobby I ever had - definitely sub-recreational - so I empathize. Worth it, though, IMO. (I had a different cancer, so different regimen. They all kinda s*ck, but I'm glad they exist.)
I admire that you're continuing to do what you're able to do, and experimenting to figure out what's most doable. Hang in there!
Sending wishes for excellent outcomes!3 -
About 17.000 steps4
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Upper Power
Bench Press 5x3
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)2 -
Started my day with Yoga and I have boxing class in 1 hour.3
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Too nice today, 70F+ (21C+) and sunny, so I took a real bike ride. As a bonus, the frequently-Spring-flooded trail to the North (where it cuts under a highway next to a flood-y creek) was open, so I headed up that way for the first time this season.
Lots of flowering trees, lovely daffodils here and there, two camels next to the trail (yes, real, live camels here in Michigan), many handsome dogs . . . it was excellent. Total a bit over 22 miles, moving average 10.4mph. I was tired at the end, gotta admit.3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x203 -
Cooler and rainy today, plus I spent the daylight hours working on getting my (bleep) income taxes done (myself, not accountant), so back to stationary bike. My body was running hot today for some reason, so while sticking with the 60'+3' Z2 workout, I could only manage 87W average and still hit 97% Z2. Oh, well.3
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Took the bike back to the route I did the other day to see how the new shorter stem performed. I didn't really like it, so I rode back to the bike shop and had the original stem put back on. I like how the bike feels again. I'll need to put a few hundred miles on it and then decide if it's the right stem length for me or not.
A friend rode with me. He's been riding the gravel roads in our area for a long time, and he said he's got some fun places to take me. He's more sure of himself on steep gravel descents. I felt more comfortable today than on Sunday, but still feel a bit weird about going that fast on gravel.3 -
This then 3 sprints at as fast as the treadmill would go, 23kmh, for as long as I could with 2 minute rest between.3 -
Yesterday
Weights: Upper Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
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 3x15sec
Considering it was after a full day's work with double commute, plus only 4 hours sleep due to picking up my daughter from the airport, it went better than expected!
Today
Weights: Lower Hypertrophy
Squats 5x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10
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I've gotten serious about the gym this week, going nearly every day if not for very long.
Today's workout, besides walking my dog: 12 min. elliptical trainer, then 12x2 skull crushers with a 15 lb weight, 12x2 reverse crunches (feet and hips off the floor), 15x2 squats with 10 lb dumbbells. Then 15 min stretching (PT's orders). I find stretching to be sooo boring but if I want to run again, I'll need to commit to two sets / day. Sigh.4 -
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While we're on the topic of gyms: I (48F) get self-conscious working out with the light range of dumbbells while all the guys (and a couple girls) do the heavy stuff. If they had a closet where I could do my exercises, I would use it. I go to my university's gym (free!), so of course it's full of college students. But to me the most inspiring people there are the 70 and up crowd. If I'm lucky, I'll be one of them some day.3
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