What Was Your Work Out Today?
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Today I decided to walk rather than take the car and then did an express body pump workout.2
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Walked some 18km yesterday all in all, including walk to the station and back home. Slept miserably as usual for some reason. I just don't manage to wind down, have problems getting my heart to slow down when I go to bed and fall asleep. It's not drastic, mind, 75-80 as compared to 60-65. But yeah, being active all day means a poor night *yawn*2
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I went for a walk yesterday, and ended up running for 10 minutes. I'm new to running, but it was quite fun. I don't know how far it was - my guess is that would have taken 20 minutes to walk that bit, so 1 mile. So I'm slow, which is expected.
I lifted in the evening, doing 3 sets of 70 kgs (bench) and 3 sets of 5, 30 kgs (overhead press).2 -
Warm-Up - Yoga
Done as a circuit...
Handstand Wall Hold - 20-40-60-20-40-20r (3m20s)
Pull-ups - 3-6-9-3-6-3r (30r)
Ring Dips - 6x3r (18)
Jumprope - 6x1m (6m)
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Today I walk around block twice today was exhausting but I feel better for it
Keep it going! You're doing great. We've all started somewhere. For me, when I was at my biggest (which was around 10 or 11 years ago), it was just literally a few steps at a time. I injured my knee pretty bad and it was all about relearning to walk back then, so if I did 10 steps, it was a good day.
Did 30 minutes of rowing today. Slight progress. HR didn't get over 70% max. Then did 20 minutes of pretty easy stuff on the LateralX.
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Chest day - sets of dumbbell bench 40lbsx20reps, 50lbsx20reps, 55lbss20reps, 60 lbsx15 reps
pushups to failure (50 reps)
Cardio - I'll figure something out for tonight...most likely 45mins on elliptical1 -
Today I walk around block twice today was exhausting but I feel better for it
You're doing just great, starting with what's a bit of a challenge, but doable. Perfect.
Lots of us here didn't start being active or athletic from childhood. I sure didn't: I started being routinely active while still obese, very soon after cancer treatment, when I was already in my mid-40s.
You're in one of the most challenging phases right now, IMO, that phase where we start to make a change in habits. You can amaze yourself with what you'll accomplish, if you just keep going patiently, challenging yourself little by little.
It's a great sign that you're already feeling good after having done it: Yay! 🙂
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Biked for 30 minutes (8 miles), walked for 40 minutes1
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20' yoga and stretching before breakfast.
In afternoon, 4.8mi walk at 3.8mph. More seasonal weather had returned, temps in upper 30s F, wind chill around freezing because windy. Looked like snow/rain would hold off; thankfully it did.
Early evening, about 33' stationary bike, easy pace, including the CD.1 -
I do seem to have taken up running. I'm doing a mild progressive overload - I'll add a couple of minutes each time until I reach 5k.
I did 2.2k yesterday, in 14 minutes, which is a pace of 6 minutes 28 second. (I find pace a bit of a strange unit for running - I prefer speed. But my Fitbit gives me pace. Mixing units, I think this was 6 miles an hour, so pretty slow.)1 -
Yesterday I did legs. I would appreciate thoughts if this is too much volume from my weightlifting friends. I had planned to just see if my legs could recover in time for my DL session 3 days after this session. BW 105lb, BF 17-18%. I am currently running PHUL and this is my heavy strength day, with quad/glute focus. Hypertrophy day is my DL session, with focus on hamstrings (although I go heavy on DLs and lighter for the rest).
Squats 100lb 5x5
Hip Thrust 185lb 3X8
Bulg Split squat 25lb DB in each hand 3X6
Seated Leg Press 240lb 3X8
Lying leg curl 60lb 3X8
Seated Calf press 320lb 4X9
Core 40lb cable crossover 2x10, 8 minute ab workout (bw)
Definitely feel sore and fatigued in legs and core today and a bit of back from m workout 2 days ago.1 -
Leg Day
Warm up Elliptical
Incline leg press 180 4x10
Deadlift 50 4x10
Leg Extension 120 4x10
Leg Curl 100 3x12
Karate class tonight.
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Warm up - Yoga
Workout
Handstand Wall Hold - 20-40-60-20-40-20s (3m20s)
Ring Dips - 3-6-9-3-6-3r (30r)
Pull-ups - 6x3r (18)
Jumprope - 6x1m (6m)
Cooldown - Stomach vacuums 6r
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4 mile walk/jog followed by a TON of walking lunges (around 100, I believe).
My legs are NOT HAPPY.
But you know what they say.....
You cant get a nice booty by sitting on it!
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Yesterday I did legs. I would appreciate thoughts if this is too much volume from my weightlifting friends. I had planned to just see if my legs could recover in time for my DL session 3 days after this session. BW 105lb, BF 17-18%. I am currently running PHUL and this is my heavy strength day, with quad/glute focus. Hypertrophy day is my DL session, with focus on hamstrings (although I go heavy on DLs and lighter for the rest).
Squats 100lb 5x5
Hip Thrust 185lb 3X8
Bulg Split squat 25lb DB in each hand 3X6
Seated Leg Press 240lb 3X8
Lying leg curl 60lb 3X8
Seated Calf press 320lb 4X9
Core 40lb cable crossover 2x10, 8 minute ab workout (bw)
Definitely feel sore and fatigued in legs and core today and a bit of back from m workout 2 days ago.
I'm not a dedicated enough lifter to comment, but you are very strong for your weight.
Today was supersetting day for me. Rowing 250m sprints, five minutes between, doing supersetting between. An hour total workout.2 -
Pulled the engine out of my wakeboard boat over the weekend. May not sound like much, but climbing in and out of a good sized boat on a trailer, hour...after hour...after hour for three days (not to mention all the wrenching and lifting) was something of a workout. Can't believe it, but re-injured my shoulder (I wasn't even using that arm at the time). I think the AC joint has finally let loose. Dr. this Thursday and we'll go from there. Up at 5AM for some cardio, but shoulder said "No way dude". Damnit.2
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1 hour 40 minutes hiking with my dog. 4.5 Miles with 1300' of Elevation gain.2
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30 minute walk and 30 minutes with a personal trainer.1
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20' or so of yoga/stretching.
5329m rowing machine.
Couple random sets of side leg raises and hanging knee raises.1 -
I got 20,000 steps in, and then did a bit of lifting.
I hangboarded, which went well. I then did finger curls (3 sets of 5, 60 kgs). I finished with benching (3 sets of 7, 50 kgs).
My Dad learned he is in remission, so it was a very good day. He only had two chemo sessions left.2 -
I got 20,000 steps in, and then did a bit of lifting.
I hangboarded, which went well. I then did finger curls (3 sets of 5, 60 kgs). I finished with benching (3 sets of 7, 50 kgs).
My Dad learned he is in remission, so it was a very good day. He only had two chemo sessions left.
Many steps!0 -
Warm-up - Yoga
Handstand Wall Holds - 20-40-60-20-40-20s (3m20s)
Ring Rows - 4-8-12-4-8-4r (40r)
Pushups - 6x4r (24)
Jumprope - 6x1m (6m)
Vacuums - 10-20-30-10-20-10 (1m40s)
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Week 5, day 3 of couch to 10K. I actually ran for 8 minutes straight (twice!). Delighted 😀2
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Escape the city for the first time in what feels like forever
Back to reality tonight ..
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Rowing tabata style - 10 sec on 20 sec rest 8 times
Deadlifts
Leg Press
Machine chest press
Seated rows
Dumbbell shoulder press2 -
20' yoga/stretch.
5.17mi walk, 3.7mph average.
31' casual pace stationary bike.2 -
Afternoon workout -Chin-up, pullup and rows.
Evening 45 min walk. My legs needed a break from cycling so I took it easy.2 -
Wednesday
My running experiment continued, together with the mild progressive overload I'm doing. I did a walk (maybe 6 or 7 miles?), and then finished it off by running home.
My Fitbit reckons I did 3.09 km in 20 minutes 39 seconds, for a pace of 6 minutes 41 seconds (I guess in minutes per km units).
I should get my first 5k in the next few days. I have no idea what sort of time is good for an old man who's never run before - I am thinking 30 minutes is a good guess, and in line with my current pace.
Thursday
I did 70 minute's yoga before lunch. Hopefully I can get a climb in later.
My colleagues seem to like setting up meetings over lunch, so the logistics are non-trivial.2
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