What Was Your Work Out Today?
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Chest press 3x12 (65lbs)
Incline press 3x12 (50lbs)
Decline press 3x12(60lbs)
Shoulder press 3x12 (60lbs)
Pectoral fly 3x12 (50lbs)
Lateral raise 3x12 (25lbs) single arm
Triceps press 3x12 (100lbs)
Abdominal crunch 3x12 (125lbs)
Went up 5lbs on chest press3 -
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Back at the rowing this morning, bow of the double, one of this year's more technically adept (but less confident!) learn-to-row "graduates" in stroke seat. The usual just under 7k, mostly moderate intensity technical work, but we put in half a dozen or so 10-stroke power interval pieces just to see if we could hold the technical improvements with more power.
Tonight, I was supervising the open rowing session, but just carried some boats, didn't row.2 -
Am I the only one who is having problems viewing this thread? I can post to it fine but can't see any posts, mine or anyone else's.0
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nicsflyingcircus wrote: »Am I the only one who is having problems viewing this thread? I can post to it fine but can't see any posts, mine or anyone else's.
@nicsflyingcircus, there's a bug in the software right now that's doing this. They're working on it. Use the number or arrow keys near the bottom of the page to go back a few pages, and you'll see the new posts. Of course, you won't see THIS post, since the notification will link to one of those blank pages. 🤷2 -
Treadmill, incline walk - 560 calories1
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DiscusTank5 wrote: »I've been wondering for ages: what the heck is a preacher curl? Thx in advance.
A preacher curl is a bench about waist-high, one side vertical and the other side slanted, sometimes with a seat on one side but not always. A lifter positions their chest against the vertical side of this station (may require squatting down slightly or leaning forward) with their armpits at the top of the angle, arms on the slanted side. If you bend your arms and bring your hands together before your face, you appear as if you are a person in prayer, hence "preacher" curl.
The motion is to curl a weight (dumbbell, barbell, cable, or sometimes a machine) up. The bench braces your upper arms so they do not move, keeping your arm in position to ensure the only muscle used to lift the weight is your biceps, without any possible assistance by another muscle (usually the shoulder) or from swinging momentum that can occur if the arm hangs freely during a curl.
Some people use slight variations, such as putting their chest against the slanted side and letting their arms hang vertically, or angling a lifting bench at an extreme angle and propping their arm over the top (with limited room this is usually only single-arm at a time, using a DB or cable attachment). I've even seen a version where a person had a curved metal brace, draped on a loop of rope over their head with the metal across their chest and arms on the opposite side. The point in all cases is to brace the upper arm to eliminate any movement except from the elbow bending.2 -
DiscusTank5 wrote: »I've been wondering for ages: what the heck is a preacher curl? Thx in advance.
A preacher curl is a bench about waist-high, one side vertical and the other side slanted, sometimes with a seat on one side but not always. A lifter positions their chest against the vertical side of this station (may require squatting down slightly or leaning forward) with their armpits at the top of the angle, arms on the slanted side. If you bend your arms and bring your hands together before your face, you appear as if you are a person in prayer, hence "preacher" curl.
Oh, that makes sense. I've seen guys at my gym doing this lift (though maybe not with a metal brace) but didn't recognize the name.
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Treadmill incline walk - 560 calories
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To no one's surprise, I rowed, back in the double with my friend J. in stroke. We did about 7.5k, a little extra because of doing a double loop upstream instead of our usual bridge-to-bridge (water ski team was occupying the downstream area again). We did some 10- and 20-stroke power pieces in the body of the row, between the moderate warm-up and cool-down segments.
I only did half my usual Wednesday farmer's market walk today: I drove a mobility-limited friend to the market, dropped her off at the door, drove to the remote lot, walked back to the market . . . then we both took the free pedicab ride together back to the car again. The pedicab was fun, as I'd long suspected, and even more so because our "driver" was talkative and quite amusing.2 -
Two short walks -- probably burned only 50 calories.2
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Monday
Climbing. 2.5 hours.
It was a training session; we concentrated on getting relatively easy climbs perfect(no hesitation; no readjustments). It was fun.
At the end. I did done projecting, and got a powerful overhanging v4 which I've tried many times before.
Wednesday
Climbing, 2.5 hours. Good fun, I stared badly but improved as the session progressed.2 -
Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x10, 20, 30sec0 -
Yesterday, no rowing, but rowing-related: I spent about an hour and half with some other club members raking weed mats from around our rowing dock, and hauling them up to dump on shore outside the water line. They're heavy until the water drains out - heavy enough that I needed to use my bodyweight as counterweight at first when hauling blobs out of the water. Functional fitness, I guess?
Today, back to actual rowing, and back in bow of the double with my friend J. in stroke seat. I've rowed so much with her that rowing together feels really easy and peaceful. We did the recent routine of warming up, then doing 10- and 20-stroke intervals (10 or 20 hard, same # moderate) for the main body of the row, then a long-ish cool-down. I dunno about y'all, but I feel like as I age a longer cool-down makes everything later go better. The young'uns seem to do 100m or so and be fine; I ideally want closer to 1k.
I spent a couple of hours this afternoon at the university varsity women's team's boathouse waiting for a sweep oar delivery. (The head coach, my friend, who taught me to row 22 years ago, was dealing with recruits.) At the end, the oars arrived about the same time coach returned, so she and I carried the boxes into the boathouse. Twenty pairs of sweep oars (12 feet/3.7m long or so). Easy effort, but fun to be involved.
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Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 251 -
I can't see this, but I'll post it anyway. No exercise but walking/bike riding for a week, no lifting (with my upper body) anything heavier than 10lbs for 2 weeks, because I had a procedure Thursday that left me with sutures in my right armpit area.
So I've been popping off 10-12k steps and stretching. Today I got bored and did a bunch of bodyweight squats. I'm a nurse and can't see how that would hurt my incision.3 -
Saturday
Walked up Snowdon. It was nice; it's an easy walk. I last climbed it around 10 years ago; my fitness is way better now. It was really crowded, so I would run up the bits I was on to overtake; realise I'd let my mates behind; and have a wait before the next 5 min sprint.
Sunday
Caving in a mine. This was also really good. It had a couple of easy pitches and loads of zip lines.
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Upper Body - Power
Bench Press 5x8
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x102 -
Yesterday I got in a walk of about 23 minutes with my dog. Our pace was around 3 mph. I haven't managed a walk that long since probably my 3rd or 4th chemo cycle. Now that I'm finished with that mess, my hopes are high for making a comeback in terms of amounts of exercise I can do.3
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DiscusTank5 wrote: »Yesterday I got in a walk of about 23 minutes with my dog. Our pace was around 3 mph. I haven't managed a walk that long since probably my 3rd or 4th chemo cycle. Now that I'm finished with that mess, my hopes are high for making a comeback in terms of amounts of exercise I can do.
@Discustank5 - I'm betting on your success . . . from the perspective of someone who went through chemo myself. Every chemo regimen is different, but they're all seriously depleting. Good habits - nutritious eating and gradually increasing exercise - can pay off, in my experience. I'm cheering for you!2 -
I hour walk
1/2 hour cardio class
1/2 hour strength training.3 -
Dealing with a few nagging tweaks and having surgery this Friday 9/27 to have a cochlear implant put in my noggin. That said, taking the opportunity to take some time and rest. My body needs it...3
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Dealing with a few nagging tweaks and having surgery this Friday 9/27 to have a cochlear implant put in my noggin. That said, taking the opportunity to take some time and rest. My body needs it...
@J72FIT, I'm sending well-wishes for a smooth surgical process, a full and speedy recovery, and excellent long-term results! Maybe let us know how you're doing, when you feel up to it?0 -
Dealing with a few nagging tweaks and having surgery this Friday 9/27 to have a cochlear implant put in my noggin. That said, taking the opportunity to take some time and rest. My body needs it...
@J72FIT, I'm sending well-wishes for a smooth surgical process, a full and speedy recovery, and excellent long-term results! Maybe let us know how you're doing, when you feel up to it?
Will do and thank you 💪🏼❤️2 -
DiscusTank5 wrote: »Yesterday I got in a walk of about 23 minutes with my dog. Our pace was around 3 mph. I haven't managed a walk that long since probably my 3rd or 4th chemo cycle. Now that I'm finished with that mess, my hopes are high for making a comeback in terms of amounts of exercise I can do.
@Discustank5 - I'm betting on your success . . . from the perspective of someone who went through chemo myself. Every chemo regimen is different, but they're all seriously depleting. Good habits - nutritious eating and gradually increasing exercise - can pay off, in my experience. I'm cheering for you!
Thank you! I feel like I just got a hug through the internet.
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This wasn't usual. Don't get me wrong, I rowed. I just did it twice today.
Both times, the usual not quite 7k, both in bow of the double.
This morning, with my friend J. in stroke, warm up, then a series of 10- and 20- stroke interval power pieces, ending with a cool-down.
This evening, I was supervising open row, and one of this year's new rowers wanted to row a double. I wasn't enthusiastic at the idea, gotta admit . . . but no one else wanted to bow the double, so I agreed. (There was another experienced person there to stay on shore and do that part of supervising.) Ultimately, I had fun. The new rower wanted to do some technical work on timing within the stroke, so I coached her on some elements of that.
The rest of this post is way more than you want to know.
We started with 5-count strokes, where the oar going into the water (the catch), propelling the boat, and coming out of the water (the finish) defines an interval; then the recovery from that point to the next catch is 3 times as long. We count it "in, out, 3, 4, in", even intervals, where (more loosely) "3" is arms away from the body, "4" is the body swing/weight shift to put shoulders in front of hips, and "in" is the next catch, all at even intervals.
The next piece of that was thinking about the arms phase of the drive (while the oar is in the water, i.e. what's happening between "in" and "out"). The drive is legs first, body opening (swinging shoulders behind hips), then the arms come in to the body. Each of those steps is part of prying with the oar to move the boat through the water. Those parts of the drive are in order by most to least power, but the aim is to accelerate through the water the whole way. The arms have a bit of a snap/speed to accelerate their part at the end. Then, after the blade comes out of the water (on "out"), the arms move away from the body at about the same speed they came into it - quick.
After that, the body swing forward (shoulders in front of hips) feels like the arms pulling the body forward (about the same speed as the arms went away from the body). Next bit is to relax the knees, and let the boat run under you (your body would stay aligned at about a fixed point on the shore while the boat moves). Then you catch (the next "in").
It might be a little technical. Feels nice, though. She made some good progress, and said she enjoyed having a new thing to work on. 3 -
Saturday
Walked up Snowdon. It was nice; it's an easy walk. I last climbed it around 10 years ago; my fitness is way better now. It was really crowded, so I would run up the bits I was on to overtake; realise I'd let my mates behind; and have a wait before the next 5 min sprint.
Sunday
Caving in a mine. This was also really good. It had a couple of easy pitches and loads of zip lines.
That's a breath-taking view. And what a great feeling to know that you are older--and much more fit than your younger self.2 -
So far today:
24 mins yoga
100 bodyweight squats
100 pushups
Plan for later:
500 KB swings (doing the 10,000 swings in a month program, day 4)
A walk or maybe a ruck with 16kg in backpack.4 -
Treadmill, incline walk - 1 hr2
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Does this thread appear broken for anyone else? On desktop here, and the latest post is a few mns ago, top of page 708, but there is also a page 709 and page 710, both empty.1
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