What Was Your Work Out Today?
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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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Yesterday's "workout" was hard to track: helping set up a youth group car wash, helping hubs carrying multiple loads of stuff to the second story of an on-campus building where he's prepping for a summer academy, then swimming /treading water / jogging in the pool with hubs and son for about 45 min.2
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Two days canoe camping with a loaded boat. First day was 24 miles and so many smiles. Day two was a leisurely twelve miles. So many bald eagles it was just sick.
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Yesterday’s workout:
Took the majority of the extended/intentional family to the Mariners game.
Spent most of the day riding in our van, or watching the action.
So, exercise, such as it was, was walking around the stadium getting stuff.
I had a notion to turn on “indoor walk” on my Apple Watch when I saw how long the line was for picking up our special event souvenir jerseys.
Scene: Third level, T-Mobile Park, Seattle.
I’m using my rollator. I step off the elevator and see the table where they’re handing out the colorful Mariners jersey, with a big rainbow number 24 on the back.
And then I see the line…. Yowza.
I turned on “indoor walk” just to see how it would go.
Yep.
One hour and twenty four minutes…. to go barely over a tenth of a mile.
I missed first pitch 🤣
As it turned out, it was a lot more standing and walking than I am used to. I am so glad I thought to turn on that exercise tracking. I did not really have another opportunity to record an exercise the rest of the day.
I didn’t record it, but I used much of the standing time to set the brakes on my rollator and do some stretching.
Mostly because after a while my hip was aching, and I really needed to get the muscles there moving.
So very glad that my husband was safely with the rest of the family watching the game from our seats.
Pro tip: an entire row (9 seats) of ADA seating makes for a great experience when your group includes an active preschooler attending their first game, as well as adults with ADHD, autism, and other neurospices.
There’s room to fidget and jump around, and when someone gets up to use the bathroom or grab a snack, it’s not an awkward shuffle of tripping over stranger’s legs and apologizing for the annoyance.
My personal favorite was the railing behind us, which kept strangers far enough away that no one accidentally bumped into me, or shouted in my ear during the multiple occasions when The Mariners scored, stole a base, etc.
10/10 awesome family outing!
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I haven't logged in ages. I went scuba diving in Galapagos. It was marvellous.
We saw many scalloped hammerheads; a tiger shark; mola mola; turtles; sea lions; Galapagos sharks; silky sharks; mantas; sting rays; underwater iguanas; reef shark; dolphin; eagle rays and probably stuff I've forgotten.
The only unpleasant bit was being downgraded from business class to economy on the way home for a 14 hour flight. I haven't been paid any compensation yet. Don't fly with British Airways.
I decided to test the well known theory that the best way of recovering from jet lag is caving. I got home on Thursday. So after working on Friday, I drove to Wales and did some gentle caving on Saturday.
On Sunday, we strolled up a hill to the club dig, which hasn't had any work since lockdown. I may well become a digger soon.3 -
Me emerging from a cave;
A sting ray:
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@drwmc . . . you have a vague but interesting resemblance to Spiderman in that "emerging from a cave" photo! It sounds like you've been having some good fun lately, as has @mtaratoot.
I'm envious of both.
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Today is a rest day but i'm doing a yoga class tonight.3
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I’ve been using the habit nest cards as it keeps things mixed up and I rotate body parts. This was today’s workout, following a 5 minute treadmill warm up and ending with some yoga.
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Rowed bow in the double this morning with one of my longest rowing buddies rowing stroke, which was fun. Usual distance/time, a bit under 7k and a bit under an hour. Gloriously flat water, a little warmer than my ideal, but I'll take it.
Tonight, helped with our first learn-to-row class of the season, mostly walking, lifting, carrying, chatting kind of stuff.
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MargaretYakoda wrote: »Yesterday’s workout:
Took the majority of the extended/intentional family to the Mariners game.
Spent most of the day riding in our van, or watching the action.
So, exercise, such as it was, was walking around the stadium getting stuff.
Pro tip: an entire row (9 seats) of ADA seating makes for a great experience when your group includes an active preschooler attending their first game, as well as adults with ADHD, autism, and other neurospices.
10/10 awesome family outing!
It wasn't a pro baseball game, but my family also had a pretty great outing yesterday with a number of similarities to yours, @MargaretYakoda, including some--but not a lot--of walking. Yesterday hubs and I drove 2+ hours with our autistic son and our two daughters, plus their two friends, to an out-of-state water park. The skies threatened rain for several hours, but we managed to get in 3 and 1/2 hours of fun before it really rained in earnest. The best part: we got a rain check so we can return to the water park for free at another time.
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Nothing big. I was helping at learn-to-row class tonight again, and rowed in the barge with the students for a couple of kilometers, carried some boats and oars, poled the barge to "park" it on the shoreline after class, and miscellaneous other small stuff, for a couple of hours.
This photo is not from tonight, but it's a view of the barge (taken last year) to give those unfamiliar with it an idea of what an odd watercraft this thing is. Tonight I was rowing, but in the photo I'm the one at the far end center in fluorescent green shirt. (I was rudder woman that night.)
Yes, that is an elderly dog in a fuzzy blue bed in foreground.
Passenger craft.
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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)2 -
Weights: Upper Body - Monday
Bench Press 10x3x76% 1RM (Final set AMAP, got 12)
Cable Row 5x5
Machine Decline Press 3x10
Machine High Row 3x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
*****
Weights: Lower Body - Tuesday
Rack Pull 5x10, 8, 6, 4, 2
DB Lunges 3x10
Leg Press 4x10 <superset> Leg Press Calf Extend 4x15 (Last Set Drop Set)
Roman Chair Knee-Ups 4x20
My US Army son is home for the week to celebrate his and my birthdays. He can run circles around me (man, I would love to see him now vs me in my prime!), and his strength in the gym has made huge progress. But I still showed him he has a lot of work ahead of him before he can outlift the old man!2 -
Today's workout: 8 min walking the dog; 12 min stair climber; 2 min Helix; 10 min free weights (arms; squats).2
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Incline press 3x12 (40lbs)
Decline press 3x12 (40lbs)
Chest press 3x12 (40lbs)
Shoulder press 3x12 (30lbs)
Pec fly 3x10 (30lbs)
Triceps press 3x12 (80lbs)
Abdominal 3x12 (145lbs)
So after a little digging around, I have figured out pec fly and chest press are total weight and not per arm. So correct weights on those are 30 and 40 respectively, lol. Now the 40 chest press was easier than either decline or incline, I'll try 45 next time.
Any idea why triceps press I can do alot more?2 -
Today's workout: 15 min walk with my dog; 15 min. bike ride (hot).2
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Upper Body
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
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec1
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