What Was Your Work Out Today?
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DiscusTank5 wrote: »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.
You shouldn't feel self conscious, we are all there for self improvement. Most of us are pretty nice and will help you out and talk gym hours endlessly.2 -
Leo_King84 wrote: »DiscusTank5 wrote: »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.
You shouldn't feel self conscious, we are all there for self improvement. Most of us are pretty nice and will help you out and talk gym hours endlessly.
Thanks @Leo_King_84! My gym is pretty friendly. I've noticed there's an old guy who chats up the college boys about their lives, career choices, etc. He's unofficially mentoring them between sets, and it's sweet of him. Also, his wife died and he's kinda lonely.2 -
It's been an interesting weekend. I crunched my car (and someone else's) late afternoon Friday, which left me discombobulated.
I did do a 60+3' stationary bike ride later in the evening, thinking it would help burn off some of the fight or flight hormones, which did help, but I still got literally zero minutes of sleep because my mind kept whirling about car issues. (I'd called in a claim, but can't follow up with the adjuster or find a body shop until business hours Monday).
Saturday morning, my rowing club did an event at the Y where we gave rowing machine mini-lessons as part of an exercise sampler event they were having. I machine rowed intermittently during that, but didn't keep track of any stats. That afternoon, the university women's rowing team had an open house at their new training facility near the river, which was no exercise at all for me, but I guess exercise adjacent? So fun to see all their new space and equipment. They have many Concept 2 RowErgs, some BikeErgs and SkiErgs, plus some new RP3 dynamic rowers . . . and of course boats, but I didn't do that part of the tour, having been in the boathouse many times previously. They're fundraising to build new rowing tanks on the lower level. They do also lift (lots, and heavy), but do that in a training room on campus still.
Rest day today, though finishing my taxes wasn't particularly restful. I think my heart rate went up when I started having network issues at e-file time.
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It's been an interesting weekend. I crunched my car (and someone else's) late afternoon Friday, which left me discombobulated.
Rest day today, though finishing my taxes wasn't particularly restful. I think my heart rate went up when I started having network issues at e-file time.
A car wreck then taxes in one weekend?!? Oh Anne, I'm sorry. Take care of yourself.
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I walked my dog, then took a bike ride down to my local coffee shop, read for an hour plus, saw an old friend unexpectedly and got caught up on their life, then biked back home. Probably 25 min. of biking total. This is exciting because it would have been such a typical day for me BEFORE my colon cancer diagnosis and surgery.2
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My rowing club did another volunteer day at the community garden, which serves a local food pantry among other good causes. Today's "workout" was around 2.5 hours of steadily scuffle-hoeing weeds, digging clumps of grass (which doesn't scuffle-hoe well), putting the weeds in buckets and dumping them in big containers a ways away, plus some raking and related stuff. It'll do.
We had a lovely day for it, sunny and 60s F (around 17-18 C)3 -
Upper Power
Bench Press 5x3, 3, 3, 8, 15
Cable Row 5x5, 5, 5, 6, 10
Machine Decline Press 5x6, 7, 8, 9, 10
Machine High Row 5x6, 7, 8, 9, 10
Seated BB OHP 4x10, 8, 5, 15
Got sick mid-bench of heavy triples, backed the weight off and repped out. Need to rethink before next week.2 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x151 -
Late afternoon med appointment that started late, but I didn't want to waste the remains of a beautiful day (mostly sunny, high 60s F, around 20 C). Therefore, slightly shorter bike ride out on the paved trails, easy pace (except the hills
): 15.5 miles, 10mph average moving speed, about half Z2, a little Z3, quite a bit of Z1. 2 -
I spent the weekend learning caving techniques, such as how to bolt rock; how to move big rocks out of the way (violence is the answer); and how to survey. There was rescue training on the Sunday, but Joe and I got bored so did a quick trip to Slaughter Stream. It's an interesting cave; it's not got not many formations but its's Dolomite limestone. So it had loads of fossils.
Monday was climbing; I was quite good. I got a load of v3s and a v4. (This gym is relatively sandbagged to other London gyms at the moment.) It was a training session so we concentrated on volume; I did loads of routes in the 2 hours.3 -
30 min. bike ride in 3 stages: home to coffee shop; coffee shop to work; work to back home.3
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Yesterday and today both, 60'+3' stationary bike. Yesterday, big storm here, high winds, golf ball sized hail in some spots locally (not where I was), tornado warnings. Today, too busy during most of the day to bike outdoors (they decided to total my car, so I was running around dealing with that), then rain later in the day.
Yesterday, I just got on and biked without much energy or attention to heart rate. Ended up with 87W average, average HR 122, 27% Z3, 70% Z2.
Today, an hour sounded long (it'd been a challenging day), so I thought I'd keep it easier pace and keep HR down (but it wanted to rise, not surprising). Ended up with 80W average, average HR 121, 2% Z3, 95% Z2.
Bodies are weird.2 -
Full Body
Squat 5x10
Bench 10x3 @ 62% 1RM
BB Row 4x10
Seated BB OHP 3x10
BB Curl 3x102 -
2 (20) min peloton cycling classes + 5 min cool down ride this morning + 45 min hot yoga class over lunch.4
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Currently my only regular physical activity (apart from walking/hiking) is rowing.
I row 10k meters/day, 5 days/wk on my Concept 2 rower in two 5k meter sets which each take about 35 mins and burns about 250 cals.
So, I burn about 500 cals/day, 5 days/wk or a total of 2500 cals/wk, doing this, which I've now been doing regularly for the past 5 years.2 -
Paddling.
About 19 miles.
Only saw 15 Bald Eagles because the trees are leafed out now and only saw those flying or in snags. Gorgeous day.4 -
Today I did YT's Tiff x Dan's Shred III Day 28 (30 Min. Build Back & Biceps @ Home + Abs - Dumbbell workout); Cathe Friedrich STS 2.0 (Mish Mosh #1 BP Back & BP Biceps); 1.24 Mile Walk; 10 min. stretch.
Awesome workout!
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Wednesday was climbing. I was pretty good (by my standards).
On Thursday, I lifted, doing bench, deadlift, hangboard and loads of pull-ups(probably around 100 across sets. Some were weighted, some used band assistance to practice one armers.)
Today, I went diving. We aimed for10 a.m. ropes off. But the boat was broken, so it was actually more like 11.30 when we headed out. It was 7 p.m when we got back. Condition were nice.
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Boat polishing.
Now I'm going to see if I can figure out the right mounting position for the cleats on my new bike shoes, so maybe also a pedal.
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As usual, I walked my dog (she's a lab and almost 12 years old; even though it was still chilly here, she seemed to be making a big effort on our two short walks). Anyway, that's another story.
Got to the gym this evening for 13 min. of elliptical; 15 or 20 min. on the bike; 15 min. freeweights--(various arm exercises and sit-ups), and 15 min. of deep stretching. And guess what: my left leg muscles that have been bothering me for months did not hurt after I finished. This is progress!
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DiscusTank5 wrote: »As usual, I walked my dog (she's a lab and almost 12 years old; even though it was still chilly here, she seemed to be making a big effort on our two short walks). Anyway, that's another story.
Got to the gym this evening for 13 min. of elliptical; 15 or 20 min. on the bike; 15 min. freeweights--(various arm exercises and sit-ups), and 15 min. of deep stretching. And guess what: my left leg muscles that have been bothering me for months did not hurt after I finished. This is progress!
Good news, @DiscusTank5: Progress, indeed!
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All I did today was spend around 2.5 hours at the rowing club working on our boathouse Spring clean-up day: Shoveling the last of the limestone fines; helping carry some quads (4-rower rowing shells around 30 feet (9 m) long) out of the boathouse so we could wash them and go over them for repair needs then take them back in; and a few other miscellaneous chores.
We picked a chilly day, amidst a lot of extremely varied weather lately. This week, we've had everything from balmy to tornado to today, when it actually snowed for a bit.
Then I ate almost exclusively silly (but tasty) foods for the rest of the day. The rowing club clean-up had a snacky potluck: For one, someone made the best homemade-from-scratch cinnamon rolls!
Then some of us went to the brewpub for pizza and beer.
Rest day tomorrow.3 -
Heavy clean pulls, loads of tekkers on push jerk, heavy front squats, clean complexes and hanging ab stuff. And about 4 hours physical gardening 😀4
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Cooldown phase while my husband watches golf. I got in a total of 5 miles today. At least half at over 3.4 mets, with about 8 minutes at 9 on the RPE scale.
Edit: I was still peddling when I posted this and went over 5 miles. I’m at 5.45 as I type and have decided to quit at 6 miles.
Yes I keep Christmas lights up all year. They’re LED so they don’t draw much energy. And I really like them. 😁
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Upper One
Bench Press 10x3x64% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skullcrusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Switching up my heavy days for the next few months, trying out a new protocol I found online for increasing bench 1RM via higher volume at lower, but increasing, weights. Starts with 10 triples at 65% of 1RM, add 5# each week, if you fail to complete a triple one week then that set is left off the next week, so over time as the weights go up the number of sets will slowly whittle down until you're left at a single set, at which point you recalculate your 1RM and should have seen an increase. We'll see, but by swapping my 5-rep sets for 10-rep sets everywhere else, it'll give my joints a bit of a break for the next few months, even if I stick with the same exercises as before.1 -
Sunday was another five. It was nice; a drift for 45 minutes at 22 minutes with about 5vmetres visibility. Here is me waiting for divers in the other wave.
Today was climbing, 3 hours. I spent my time projecting a v5 which is close to going.
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Another short bike ride on a nice day (sunny, low 60s F/16 C), and extra slow, no excuse or reason for the shortness this time. I felt fatigued on the ride out, but it may just be that I didn't register the extent of wind. On the ride back, you'd think I'd be more fatigued, but I seemed to be going a gear or two harder and a mph or so faster. About 15.75 miles, but averaged only 8.8mph moving speed (
). Almost half Z1 .
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Got in a 10 min walk this morning, then had hand-foot syndrome rear its ugly head in the form of redness, heat, and pain on the bottoms of my feet--thanks, chemo pills. Dragged myself to the gym tonight because my 15 yr old and I had an appt. with a personal trainer. It went well: 10 min. of rowing and NO foot pain, then various free weight sets and some of the machines, even wall sitting (!). I'm going to be sore tomorrow.4
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Legs: Adductor and abductor machines, leg press machine.
Upper body: Lat pulldown machine, chest press machine and shoulder press machine
Ab machine
Various weights, I do 3x10 on all exercises.
30 minutes on the treadmill at 3.0mph3 -
Lower One
Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x20
Swapping from 5x5 to 4x10 creates an entirely different sort of tired/sore. First time in a long time I felt like crawling towards the locker room after leg day.
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