What Was Your Work Out Today?
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Treadmill - 1 hr, 3.0 mph, 12% incline
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This is the workout for the day.
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I admit, @kinetixtrainer2 I had to look up a couple of those exercises (wide-grip incline rows, butterfly), turns out I already knew them just by different names. As far as flaring the elbows out on the rows, does that put any additional strain on your shoulders? I had to give up dips entirely due to shoulder issues, and am very diligent to row with elbows by ribs.
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I’ve been getting at least 10k steps a day at least 3 miles per hour. My left hip hurt at first but I got over it thinking it was a tendon or ligament problem. Now my right hip hurts.. sore and stiff not intense pain. I’ve lost 70# and still have 30 to go. I’m 66 years old. Please… can anyone recommend some hip or stretching exercises to do? Thanks
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Wednesday
12 miles walk and a sauna. I managed 2 minutes in the ice bath post sauna, which is good for me. I've been practicing my breath holds in the hot spa thing, I 'm up to 2.5 minutes.
Thursday
Climbing, 2 hours. I was decent on strength-based overhangs, but actually not firing on all cylinders for slab; normally it's the other way around.2 -
it doesn’t bother my shoulders. It does hit the rear delts a bit more for me. It’s very similar to a seal row. Love them for the mid-upper back.
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40 minute walk, 25 minute swim followed by 20 minutes in the sauna.
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Above is a good thing to try, as long as it can be done without significant pain.
If you can get your doctor to refer you for physical therapy, that would also be a good thing. Any joint can hurt for a variety of reasons. In my experience - at age 69, BTW - the physical therapy people are very good at figuring out why a pain is occurring, and identifying exercises to remedy the specific problem Sometimes the underlying cause isn't even anything about the area where the pain is, but a tightness or imbalance in another area that affects posture or gait in a way that causes the pain in the area where the pain occurs.
I had knee pain at about the same time as one of my similar age workout buddies. The way we described our subjective pain to each other, it was similar. We saw the same orthopedic doctor to start. We each got completely different diagnoses, went on to get different medical treatments, and when referred to physical therapy each got different assessments and exercises . . . but we both saw improvements from the medical treatments and physical therapy. Bodies can be weird.
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This morning workout is going to be a 6 mile run. Stretching and Foam rolling.
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Lower #2
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10 w/5s negatives
1A Pulldown 3x10 w/5s hold at bottom
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 secIn anticipation of my change in routine next month, I decided to try out the 5 sec hold at the bottom of the 1A Pulldown. Glad I knocked off about 30% of the weight; even then I was barely eeking out the final reps!
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Today is going to be a cardio day. Elliptical and stationary bike. Foam rolling and stretching.
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cardio day for me.
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Don't be shy! What kind of cardio are you doing?
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Yesterday's workout: 2 min warmup on the Helix Trainer; 34 min on the exercise bike; 15 min calisthenics (bird dogs, candlesticks, lunges, hip thrusts, plank-to-downward dog, etc). I had to wait for the machine for inner and outer thighs because it got a lot of traffic, did it last out of everything, and like a dodo probably strained a muscle.
This morning: 15 min. walk with the dog, put her back in the house, then ran 3.1 miles in 35 minutes, feeling that strained muscle from yesterday. Finished with 12 min. of walking and 10 min stretching. I think I'll try an ice pack for a bit.
Tomorrow: actual rest day, not an active rest day.
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Leg Day
Squats 4x10
Deadlifts 5x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s2 -
A nice active Saturday, with lovely weather, mostly sunny, 50s F (low/mid teens C).
Started with a short easy rowing machine warm-up, around 5 minutes, just under 1k.
Bulletproof Knees class followed, last session of this class, about an hour. Some stretches, then strength, mostly moderate intensity: Calf raises, tib raises, weighted squats, RDLs, step downs (except I did weighted wall sits instead because the instructor doesn't like seeing li'l ol' ladies in pain, I guess 😆), weighted butterfly raises, hip flexor raises over a kettlebell, and probably some other things I've forgotten.
Immediately hopped in my car, went to the open house at the rowing club, which was almost 3/4 over with by the time I arrived. 🤷♀️ After touring some folks around who'd already signed up for learn-to-row class, I got recruited to row bow (steering position) in a quad - 4-rower sculling boat.
These were all newer rowers than I am, but all with at least a couple of years experience so it went well for a first row of the season. I ran some technical drills to work on some things it seemed like we were underperforming as a boat, but mostly we just rowed. It was around the usual distance, just under 7k, took the better part of an hour including some water breaks, the slower turns at each end, and one set of stationary drills.
It was wonderful to be back on the water again in a real boat. I'm happy. 😊
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On Monday, I did my walking video for 31 minutes and stretched for 22 minutes.
On Tuesday, I walked 11 minutes outside - 0.5 mi.
Today - walking video, 30 minutes (about 1.5 mi.); stretching 18 minutes.
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haha… walking for 45 min. Out doors so no set speed, approximately 2 - 3 mph. It’s been a nice rest.
Also practicing the “Dancing Dads” dance for my two daughters dance recital. 😅
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ladder workout with dumbbells and Pilates for an hour
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Today's workout is going to be a 8 mile run, stationary bike, stretching and foam rolling.
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Lots of running lately, @chaney3000 . Preparing for a (half) marathon?
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Rest day for me.
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rest day yay 🥳
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Cardio day for me too.
I went caving. We were planning on a huge trip, but one of the group was struggling. So we didn't get to the destination. 7 hours underground; 8 hours total. Loads of crawling; it was a very tight cave. It was really pretty.
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sounds like a great time.
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Rest day Monday.
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Upper Body, BB Day
Bench Press 5x5
BB Row 5x5
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated Smith OHP 3x10
Preacher Curl 4x10,15,20,25
Cable Pushdown 4x10,15,20,25
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s2
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