What Was Your Work Out Today?
Replies
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@DiscusTank5 it boggles my mind how you GAINED weight during chemo. A buddy at work had to deal with chemo, beat the cancer, but along the way lost a lot of weight due to simply being unable to keep down any food from the nausea.
Ah, but that's chemo infusions, usually.
With the milder pills, it is actually more common to gain than lose. I had almost no nausea but painful neuropathy in my feet, making exercising close to impossible during the last 3 cycles. Also high levels of fatigue.
And @AnnPT77 answers in far more detail. My experience with chemo wasn't so bad, (though I hated it at the time), esp. compared to what people in my colon cancer support group have gone through. I hope never to repeat the experience!1 -
Today was full body strength. I forget how many exercises I did haha oh well. I hit all the muscle groups 💪
Gym was busy at 5a... surprising, a little, for a Wednesday with snowy streets 🤷♀️4 -
Three 10 min walks outdoors in light drizzle--not super enjoyable but at least it wasn't actually raining.
Two gym sessions: 20 min rowing and 24 minutes stationary bike. Later 21 minutes walking on the treadmill 3.0 mph @ 5% first half /no incline second half. A family member wanted to work out, which is why I went a second time. Busy day at work and now I'm crashing. Ugh. Need to get the foam roller out and *enjoy* that for awhile.3 -
Today - Leslie Sansone walking video, 21 minutes at my own pace; stretching, 14 minutes.
Can't exercise as much as I want or the way I used to, but doing what I can.5 -
Back to stationary bike, the 60'+3' CD. Annoyingly, the Ergdata app on my phone froze up at about 14' left, so I lost some data. Garmin still captured some from the bike, and there's some in the bike memory. This was a tiny big slower than Monday, 91W average, 24193m total including CD, mostly Z3.
Thinking my general plan right now is to shoot for 6 days, mostly work on base, stick with whatever pace feels ever so slightly challenging but short of fatiguing on any given day . . . except for rowing team practices, where I'll do whatever coach says.
When I manage not to sleep too late, I've been starting the day with a few minutes of lower-body stretching/mobility exercises, and continuing my long term habit of some tiny bits of exercise-y movement at spare moments during the day . . . lately wall sits while flossing my teeth, side leg raises and donkey kicks while grinding my morning coffee beans, and that sort of thing.
I need to work up to doing more, but it's going to be gradual.4 -
Today is 20 mins on the elliptical and 20 mins on the stationary bike. Followed up with 15 mins stretching and foam rolling.4
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Treadmill - 1 hr, 3.0 mph, 12% incline
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24min elliptical at level 7 for most of it. BPM avg about 133. Then 15 plus min of free weights, squats, sit-ups, lunges. My Coros watch keeps telling me I need to up the intensity and frequency of my workouts.
How? Like 2 sessions a day with a 10 lb weight loss in the last month just isn't enough??3 -
Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x8
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Woodchoppers 2x10 <<alternate>> Palloff Press 2x10 sec
Had to reduce the weight used on the DB Bench Press twice today because I simply could not get the weights into initial position. Once I dropped low enough I no longer felt challenged by sets of five, so increased to sets of eight. This is the second time in three weeks I've had to do this, which has me wondering if I should stop going for heavy DB presses and stick to moderate weights instead.4 -
Upper body day
A nice man helped me unload the barbell - that someone had left loaded up - at the beginning of my bench sets
not necessary but hey I appreciate the chivalry
BB bench press
Lat pull down
Lateral delt raise
DB bicep curl
DB chest press (lighter weights than w/the bar, deeper range of motion)
Rear delt machine
Seated row machine
...not sure if that's entirely the order I did them in, haha.3 -
Today is going to be a shoulder day.
Rear delts 3 sets 10 reps
Lateral shoulder raises 5 sets 10 reps
Shoulder press 5 sets 10 reps
Front raises 3 sets 10 reps
Shoulder shrugs 2 sets 20 reps2 -
Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25
The other day when I was having trouble with the DB Bench Press, I inadvertently dropped one of the DBs on my left quad. No visible bruising, leg still held me upright, I pushed through it. Bit of stiffness throughout the day was all I had to deal with, but I knew today was leg day and was worried it wouldn't hold up under stress. But I took extra time to warm up gradually, and my leg was able to power through my entire workout, even increase the weight used. Right up until the final exercise of the day, the seated leg curl (moved to the end due to waiting for others to free up the station). My hamstring muscle was willing, but when I braced the pad against my quad and started to push against it, HELLO, my quad finally started to complain. I decided to just call it a day and give my leg a week to recover before trying again next week.2 -
On an overnight retreat through work, so this morning I got in a nice 45 min. hike through the woods with part of it along a lake (the breeze was a bit much for a few minutes, then settled back down). Wish I had remembered to take pictures.1
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Today - Improved Health walking video, 21 minutes; stretching 18 minutes.3
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Skipped some days, still struggling with energy level to some extent. Back to stationary bike today, mostly because I wanted something easy plus videos for distraction. 60' + 3' CD, 24,191m, 91W average, 76% Z3. At 477 Garmin intensity minutes for the week despite skipped days; tomorrow's a scheduled rest day (and I'll probably take it).3
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Today's workout:
2 mile run (working my way back from an injury)
20 mins stationary bike
Stretching and foam rolling4 -
Wednesday
Climbing. The gym was really crowded, I didn't really get going until it started to thin out about after around 90 minutes. I was good from then onwards.
Thursday
Work offered discounted gym membership, so I joined my local David Lloyd. I swam 750 metres. I then couldn't get into the sauna, as apparently my membership level was insufficient. My main reason for joining was the sauna, so, son, I am disappoint.
Friday
Climbing. Cracking session, sent hard stuff (by my low standards).
Saturday
I was supposed to dive Brighton, but the weather didn't cooperate. So I dived a quarry instead; it was chilly.
Sunday
12 mile walk, 500 metres swim, then I broke into the sauna.3 -
Full body day today
BB bench press
Glute-focused back ext/DB
Cable lat pull down
DB lateral raises
DB bicep curl
Leg extensions
Leg curl
Hip adduction
Rear delt fly
Wanted to throw in some treadmill time but I ran out of time
Happy Sunday everyone3 -
BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 2x10
Cable Palloff Press 2x10 sec1 -
Bikie-bikie-bike, 60'+3' CD, went into it late in the day and somewhat fatigued so had to give myself some pep talks in the second half to get the moderate 92W average, which was 72% Z3 and a simulated 24,328m/15.1mi. Still doing the AM lower body stretches.2
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Treadmill - 1 hr, 3.1 mph, 12% incline
After my workout I passed another guy on a treadmill at an incline, glanced at his readouts and he was doing the same speed/incline as me, so I got a chance to objectively see what I must look like to others. Gotta say, not nearly as impressive to look at as it feels doing, lol. Mathematically, of course I understood that 12% incline is really not that steep (not like it's 45 degrees or anything), but when you are mid-workout it sure can feel like you're climbing a mountain.2 -
Wednesday
Climbing. The gym was really crowded, I didn't really get going until it started to thin out about after around 90 minutes. I was good from then onwards.
Thursday
Work offered discounted gym membership, so I joined my local David Lloyd. I swam 750 metres. I then couldn't get into the sauna, as apparently my membership level was insufficient. My main reason for joining was the sauna, so, son, I am disappoint.
Friday
Climbing. Cracking session, sent hard stuff (by my low standards).
Saturday
I was supposed to dive Brighton, but the weather didn't cooperate. So I dived a quarry instead; it was chilly.
Sunday
12 mile walk, 500 metres swim, then I broke into the sauna.
I'm in awe of how you throw in a 12 mile walk on top of other exercises like it's no big deal.
Too bad about the sauna! That stinks.2 -
A good, productive rest day today
Got some housework done and did errands. Some days are just like that.4 -
@love2lift_85, rest days are undervalued, if you ask me. How often and what are going to differ individually, but they're important to progress. I've needed more of them them than I'd prefer recently, I have to admit.
For me, rowing team practice: Warm up moving around, some stretches, glute activation exercises.
Two rowing machine chunks: 16' of mostly stroke progression and pause drills, with full stroke rowing in between each set of pauses or steps of progression. Then we had a choice of a couple option; I picked the 4 x (1000m on, 3' off) with each 250m of each 1000m at an increasing stroke rate (20, 22, 24, 26 spm) and as usual rowed easy during the "off" segments, other than taking part of a minute to wipe sweat and drink some water. I did a couple minutes extra easy rowing for extra cool-down, too. We finished off with some more stretches as a group and individually.
Total of 8568m machine rowing, just under half Z2 but 15:46 (27%) Z4, too. On each of the four 1k pieces, I finished at a HR 3 to 11bpm above 220-age, not gasping and still able to talk after, so I feel pretty good about that. (11bpm above is 162bpm, which is around 90% of my real estimated HRmax, 85% HR reserve, so this isn't miraculous, but I still feel good about it. Seems like it suggests Winter workouts are keeping things tuned up despite the worrisome skull fracture/brain bleed interruption.)
Does chipping ice up to around 1" thick on the front walk with a heavy steel shovel for 20 minutes count as a workout? I did that, too. Would've done more - could've, should've - but I ran out of time before practice.3 -
Chest and Back today:
10 mins elliptical warm-up
Cable fly 4 sets 10 reps
Kneeling single arm rows 4 sets 10 reps
Incline bench 4 sets 10 reps
Decline rows 4 sets 10 reps
Flat bench dumbell press 4 sets 10 reps
Lat pull downs 4 sets 10 reps
15-20 mins on stationary bike cool down followed by some stretching.4 -
Morning yoga, focus meditation, super stretch… the winter days have me all creakity.
🧘🏼♀️3 -
My workout 🏋🏻♂️ today. 💪☺️
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love2lift_85 wrote: »Full body day today
BB bench press
Glute-focused back ext/DB
Cable lat pull down
DB lateral raises
DB bicep curl
Leg extensions
Leg curl
Hip adduction
Rear delt fly
Wanted to throw in some treadmill time but I ran out of time
Happy Sunday everyone
Heck yeah! Great work! 🔥👏💪
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Treadmill - 1 hr, 3.1 mph, 12% incline
@tetonrivertim947 I cannot remember the last time I had a dedicated arm-only day...not sure I ever have, actually. When I first started lifting I read an article by a professional bodybuilder who said he never did arms, they already got enough work from doing chest/back/shoulders. His quote that stuck with me years later: "If you have the energy to do arm work, you have the energy to do more chest/back work."
I don't strictly follow that tenet...I do add a single bicep/tricep exercise at the end of upper body days. Sounds like a fun dream, to do that many arm exercises in a row. Not sure I'd be able to bend my elbow afterwards, though...3 -
Treadmill - 1 hr, 3.1 mph, 12% incline
@tetonrivertim947 I cannot remember the last time I had a dedicated arm-only day...not sure I ever have, actually. When I first started lifting I read an article by a professional bodybuilder who said he never did arms, they already got enough work from doing chest/back/shoulders. His quote that stuck with me years later: "If you have the energy to do arm work, you have the energy to do more chest/back work."
I don't strictly follow that tenet...I do add a single bicep/tricep exercise at the end of upper body days. Sounds like a fun dream, to do that many arm exercises in a row. Not sure I'd be able to bend my elbow afterwards, though...
I hear ya I hear ya
I haven’t done a strictly arm day like this since December. I normally stick with the chest back and shoulders for sure. But every now and then I mix in one of these because it’s fun. It’s still resistance training so it’s still good for us.
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