What Was Your Work Out Today?
Replies
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Saturday, the storm cleared off just in time to let us row. Someone else was willing to bow (take steering responsibility), and I sat stroke (the rower in stern that everyone can see, responsible for keeping the right steady rhythm). I'm not a natural at this.
I think it went OK, though. It was a row followed by a coffee then lunch moveable party for a club member who's returning home to Istanbul in a week.
I didn't row on Friday; I was there, but there were 5 of us, and it was quite windy/choppy, so I volunteered to cox a quad. (Cox = coxswain, person who steers the boat with lines to a rudder, so no rower needs to worry about watching over their shoulder so they can avoid hitting stuff.
) I'll probably need to cox in our learn-to-row class coming up in June, so this was good practice with more-skilled rowers.
There was one newer person in the boat (from last season's class), so we did some drills, including some eyes-closed rowing. (Most boats row better eyes closed, if not absolute beginners.)DiscusTank5 wrote: »10 min. walk with the dog; then at the gym: 11 min. on the Helix Trainer; 6 min. rowing machine (not like Ann, but you know, something), then 20 min. various free weight arm exercises.
@DiscusTank5: Hey! No shade to you, even from you. :flowerforyou:
You do really nice mixed workouts - good stuff, and still in rehab mode besides. I'm almost close to rowing obsessed, have been for 20+ years. In particular, I rarely do strength work, and that's admittedly a Bad Thing. 🤷
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Leg Day today for me:
Warm up:
High knees - 30secs
Body weight Squats
Wide Stance Shift
Sumo Squats - 4 x 6
Hip Thrusts - 4 x 6
Bulgarian Lunge - 4 x 6
Wall Sit (with a weight plate) - 1min
Close Squats - 3 x 8
Plank - 1 min, 30sec
Stepper - 10mins
Not too tired after that, probably should have pushed myself a bit more... but might feel it in the next up coming days.
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3 rounds of 9 kettlebell/barbell/bodyweight exercises plus a bonus exercise at the end3
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@DiscusTank5: Hey! No shade to you, even from you. :flowerforyou:
You do really nice mixed workouts - good stuff, and still in rehab mode besides. I'm almost close to rowing obsessed, have been for 20+ years. In particular, I rarely do strength work, and that's admittedly a Bad Thing. 🤷
Thanks so much, Ann! I need to work on celebrating my wins, not comparing myself to others or even my old, pre-cancer diagnosis self.
On that note: I just got in from a 29 min. walk around the block with hubs, son, and dog. It used to take me 25 minutes but at least I got out there at all, and after a tiring trip to Walmart at that.
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3.1 mile walk, 16:10avg pace, 123avg HR3
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Pec fly 3x10 (30lbs)
Incline press 3x12 (30lbs)
Decline press 3x12 (30lbs)
Shoulder press 3x12 (30lbs)
Chest press 3x12@ (70lbs)
Triceps press 3x12 (75lbs)
No abs today. The gym was crazy packed and I was tired of waiting for machines.3 -
Rowed again. It was windy, felt cold (even though it was around 60 F/ 15 C), light mist when we were launching. (I actually said "I do this for fun" out loud as a sort of self-affirmation. ).
As usual, it was plenty warm once we got rowing, and thankfully the misty rain stopped. In the quad, I got to be in engine room (middle pair of the boat, neither steering nor setting cadence), which is a rare treat: Lets me focus on my own rowing technique.2 -
** Memorial Day post: My Dad is a Viet Nam vet, so I'm thinking of him today and the two buddies he lost in that conflict. For those of you who have served / are serving currently, thank you. Probably more than the rest of us, you've mourned friends lost during your time in the military. **
Today's workout: 10 min. walk with the dog, then 60 min. at the local aquatic center with my son. I count it as "water aerobics" since I'm always moving when in the pool.3 -
Front pulldown 3x12 (80lbs)
Mid row 3x10 (125lbs)
High row 3x12 (70lbs)
Row 3x12 (120lbs)
Lat pulldown 3x10 (85lbs)
Bicep curl 3x12 (15lbs) single arm
Abdominal 3x12 (145lbs)3 -
Helix trainer, 4 min.
Elliptical, 12 min.
Free weights and conditioning, 20 min.2 -
Two days of paddling.
Yesterday a canoe for 19 miles along a river.
Today for only two miles leading a group of seniors who were trying out kayaking, many for the first time. More of a workout loading 14 boats on and off and off and on the trailer than the actual paddle.
.Everyone had a good time both days. We saw 17 Bald Eagles the first day3 -
Leg press 3x12 (135lbs)
Calf raise 3x12 (115lbs)
Leg curl 3x12 (100lbs)
Leg extension 3x12 (65lbs)
Leg adduction 3x12 (140lbs)
Leg abduction 3x12 (140lbs)
Abdominal 3x12 (145lbs)
I expect I will get my 10k+ steps today too3 -
DiscusTank5 wrote: »Helix trainer, 4 min.
Elliptical, 12 min.
Free weights and conditioning, 20 min.
Also a 25 min. walk around the neighborhood in the evening. Sore feet today. Wah.2 -
I have a 4 day split.....1 shoulders, 2 back/biceps/traps, 3 chest triceps, 4 legs....today is chest & triceps.2
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Moooorrre rowing, 3 seat (engine room) in the quad, usual distance, nearly perfect morning for rowing, with flat water and temps in mid/high 50s F (around 14 C).
I'm sorry.DiscusTank5 wrote: »DiscusTank5 wrote: »Helix trainer, 4 min.
Elliptical, 12 min.
Free weights and conditioning, 20 min.
Also a 25 min. walk around the neighborhood in the evening. Sore feet today. Wah.
Dunno what chemo you had, so maybe this is irrelevant, but mine had peripheral neuropathy as a side effect. I had a less severe case than some of my friends, so it only persisted post-treatment for a while (long while), and tended to be painful if I either walked much more than usual, or if I was feeling generally fatigued (poor sleep or whatever) and walked a more moderate but unusual amount. I haven't had a bothersome bout of it in years, but chemo for me was 23+ years ago now.
ETA: For me, rubbing in Burt's Bees peppermint foot cream helped. One of my friends who has worse PN swears by ice.2 -
Quad focused leg day
Belt squat
10 x 2 @ 210
10 x 2 @ 230
12 x1 @ 130
Weighted hyper extensions
10 x 3
Horizontal leg press
15 x 4 @ 120
Leg extensions
15 x 2
13 x 1
Seated leg curl
15 x 3
12 x 1
Donkey calf raises
Stack 15 x 33 -
Also a 25 min. walk around the neighborhood in the evening. Sore feet today. Wah.[/quote]
Dunno what chemo you had, so maybe this is irrelevant, but mine had peripheral neuropathy as a side effect. [. . .] and tended to be painful if I either walked much more than usual, or if I was feeling generally fatigued (poor sleep or whatever) and walked a more moderate but unusual amount.
ETA: For me, rubbing in Burt's Bees peppermint foot cream helped. One of my friends who has worse PN swears by ice.[/quote]
Ann, I take Capecitabine tablets (generic for Xeloda). I started with 4 tabs 2x/day, now down to 3 tabs 2X/ day because my feet turned dark red with blistering. They are peeling now, and so are my fingertips. Sometimes in the evening they get pretty bad, and I wake up in the night with my feet hurting, so that stinks, but then I can still get to the gym most days and do shortened versions of my old workouts, so that's something. I've got 40% urea cream and it helps. I'll give Burt's Bees peppermint a go.
Perspective: the instructions the Rx came with actually say, "this medicine has killed people." So that's comforting. Or as we said in the 90s, "NOT!"
--Amanda 3 -
Incline press 3x12 (30lbs)
Decline press 3x12 (40lbs)
Shoulder press 3x12 (30lbs)
Chest press 3x12@ (70lbs)
Triceps press 3x12 (80lbs)
Front pulldown 3x12 (80lbs)
Mid row 3x12 (125lbs)
High row 3x12 (70lbs)
Lat pulldown 3x12 (85lbs)
Bicep curl 3x12 (20lbs) single arm
Abdominal 3x12 (145lbs)
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I would suggest moving the shoulder press to after the chest press (and before triceps press). At these weights it probably doesn't matter much, but as you get stronger and the weights increase, you will want the chest work done before the shoulder work.1
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I would suggest moving the shoulder press to after the chest press (and before triceps press). At these weights it probably doesn't matter much, but as you get stronger and the weights increase, you will want the chest work done before the shoulder work.
Those weren't necessarily in order, I copy/pasted from the note I keep to keep track of my weights. Usually I do chest/tri and back/bi on seperate days, but tomorrow is a 12+ hr drive, Saturday is moving my daughter into her rental, Sunday and Monday are hanging out where she lives and Tuesday is a 12hr drive back so I did both today.
So what I am hearing is I should do my incline and decline presses, my chest press, and probably pec fly, then do shoulder press, then triceps press?0 -
The most generic lifting order to maximize progress and minimize injury risk is:
1. Warmup
2. Compound (multiple joints/muscles) moves
3. Isolation moves
Within the compound moves, do the most difficult one first, whether it's difficult because it's the heaviest or the most technically demanding. Doing it first while you are fresh lets you focus on keeping every rep under control, reducing the chance of injury due to physical fatigue dropping or mental fatigue losing focus.
For push day like you have, you are aiming to hit chest, shoulders, and triceps. But almost all chest moves also involve shoulders to some degree, which not only makes them more complex, but if you try to do them while the shoulders are tired from previous work you increase the chance of something bad happening.
Yes, there is a counter argument that if I do chest first, by the time I do my shoulders next they are already tired, so doesn't that also increase the odds of something bad? It does, but this is often offset by the fact we use much smaller weights on shoulders than with chest.
Back to your question, you should begin your day with the different chest presses first, as they are the most demanding lifts you will do. What order to do the three (flat, incline, decline) is entirely personal for you. Whether you do the pec fly or the shoulder press next is also personal, as these two exercises do not overlap, but do keep the triceps press last, as it is an isolation movement.1 -
Thanks! That is super informative.0
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Not really that much of a work out. I just walked 1 mile. But lately I've been doing a lot of yard work which has been hurting my back - and it's hard to walk fast when your back hurts. I hope to get back to my Power Walking. Sometimes I don't know how I lose track of what I've accomplished so easily.
I need to get my mind back in the game.
Much luck and success to you all - keep on moving ... love to you all !5 -
Today was a busy day but I managed to fit in a 3 mile run and yoga.3
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Walked my dog today.
I'm seeing lots of folks on MFP upset about the newsfeeds going away. Truth is, I've started using this particular thread as my newsfeed. Hope it goes on forever! You are all awesome.2 -
Rowed this morning, 3 seat of the quad, the usual just under 7k.
Then went back to the rowing club in the afternoon to help get the rowing barge (in sections) out of its Winter storage spot, into the water, and assembled. When that was done, I helped with other boathouse physical chores. Some are hard to describe because boatclub-y, but also spent a big chunk of time hand-hauling armloads of brush from where one member was cutting dead branches out of a waterside tree, taking them to the woods for disposal off our lawn area. About 4.5 hours of work there altogether, some vigorous, some not.2 -
DiscusTank5 wrote: »Walked my dog today.
I'm seeing lots of folks on MFP upset about the newsfeeds going away. Truth is, I've started using this particular thread as my newsfeed. Hope it goes on forever! You are all awesome.
Yeah, I'm not intending to diss people who feel otherwise when I say this, but I get more of the encouragement and camaraderie I personally need out of this thread, some of the food threads, and a few others than I've ever felt from my friend feed timeline. Clearly not a universal sentiment, though. 🤷2 -
DiscusTank5 wrote: »Walked my dog today.
You are all awesome.
Also--evening visit to the gym--36 minutes on the elliptical and a little work with the free weights and calisthenics.
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Rowed the double this morning with our fellow rower who's going home to Istanbul on Monday
. Perfect weather, thankfully.
After the row, our club was having a free "Taste of Rowing" event because it's National Learn to Row Day. We set up a couple of rowing machines, and our main coach first demoed then each of the attendees had a chance to try that and get corrections on the basic mechanics. Next, they got in the rowing barge (big, safe, rectangular craft with oars on each side). We put experienced people in port and starboard seats at the bow and stern, and all the new folks in between. The barge has a platform down the middle where the coach can walk and give corrections. They rowed for a while in that. Then we brought a couple of recreational singles to the dock to let them try some basic oar work and get the feel of a boat, while an instructor/member held onto the stern of the single so they didn't actually leave the dock. Everyone seemed to have fun.
I did miscellaneous things in support of the event, mostly walking/carrying kind of stuff, not very vigorous, but active for another 2.5 hours or so after my own AM row.2 -
Knocked out a 30 minute treadmill walk this morning before spending the day helping my 20y daughter move into her rental place for the summer (and 2 upcoming school years). Lots of carrying, assembling, bending, twisting, lifting, standing, etc. Felt good after onky getting 3 k steps yesterday (850 miles worth of driving/riding in the car)2
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