What Was Your Work Out Today?
Replies
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Good workout this morning. Cranking up the intensity on the cardio, feels good to push.
Stretched
32 minutes on the spin bike, heart rate avg/max:140/161
27 minutes on the treadmill, heart rate avg/max: 140/153
57 minutes lifting weights
Barbell box squats: 12@bar, 10@75, 8@105, 6@135, Drop set: 4@155, 4@125, 6@85, 8@bar
Crunches: 25, 25, 25, 25, 25, 25
Narrow stance leg-press: 12@210, 10@300, 8@390, 6@470, 6@470, Drop set: 6@470, 6@390, 8@300, 8@210
Landmine twists: 10@65, 10@75, 8@85, 6@95, Drop set: 6@95, 6@75, 8@55
Stretched3 -
Yesterday...
AM
Yoga (15m)
Handstand Push-up (Wall supported) 3x5r (15)
PM
Chins - 3x10r (30)
Dips - 3x9r (27)
Today...
AM
Yoga (15m)
Jumprope - 15x40s on 20s off
PM
Kettlebell Iron Cardio (20m)
20x1/1r (clean/press/squat/snatch)
24kg
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Back day in the weight room...
Inverted pullups 3x15
Cable row 5x5
Pulldown 4x10
T-bar row 4x10
Face pull 3x10
High cable curl 3x15
Abs
Suitcase DB carry 3x30sec3 -
Monday: cardio on the stationary bike.
Today: PT session, we did core+arms on Saturday so hopefully doing legs today. Gym only has 2 platforms and I'm really hoping one will be open.3 -
Elliptical interval setting, 47 minutes today, a bit over 3 miles.2
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Martial arts classes tonight...
45 minute all ranks class
30 minute advanced class
Not very cardio heavy, as we were working on self defense techniques and such. We did do a lot of push ups in between techniques.5 -
Still stationary biking. Feeling kind of burned out tonight, set off thinking to stay around 75-80W, ended up at 91W on the 60' piece, 76W on the 3' CD. Average HR 119, peak 133 (about 74% HRmax).
Tried a couple of sets of dumbbell bench press, one stupid light and one very light. Just one exercise, so I can isolate effect. Didn't hurt, but felt somehow off, so we'll see how my shoulder feels tomorrow. Dang it.
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Still stationary biking. Feeling kind of burned out tonight, set off thinking to stay around 75-80W, ended up at 91W on the 60' piece, 76W on the 3' CD. Average HR 119, peak 133 (about 74% HRmax).
Tried a couple of sets of dumbbell bench press, one stupid light and one very light. Just one exercise, so I can isolate effect. Didn't hurt, but felt somehow off, so we'll see how my shoulder feels tomorrow. Dang it.
If the chest press bothered your shoulder, try keeping your elbows tucked in further. I used to flare my elbows out too far when chest pressing and it bothered my shoulders. I now keep them at about a 45 degree angle from my shoulders and it feels much better.2 -
Good workout this morning, upper-body, core and cardio
Stretched
32 minutes on the spin bike, heart rate avg/max: 143/166
27 minutes on the treadmill, heart rate avg/max: 141/155
46 minutes lifting weights
Superset: Incline dumbbell press, Seated cable row, Seated overhead dumbbell press
Chest: 15@35, 10@50, 8@60, 8@60, Drop set: 8@60, 8@45, 8@35
Back: 15@100, 10@130, 8@150, 8@150, Drop set: 8@150, 8@130, 8@100
Shoulders: 15@20, 10@25, 8@30, 8@30, Drop set: 8@30, 8@25, 8@20
Superset: Rope triceps press-downs, Crunches, Dumbbell curls, Weighted side-bends
Triceps: 10@40, 10@40, 10@40
Crunches: 25, 25, 25
Biceps: 10@25, 10@25, 10@25
Side-bends, each side: 10@30, 10@30, 10@30
Stretched2 -
If the chest press bothered your shoulder, try keeping your elbows tucked in further. I used to flare my elbows out too far when chest pressing and it bothered my shoulders. I now keep them at about a 45 degree angle from my shoulders and it feels much better.
This. In addition, you have full control over how low you lower the weights. Nothing says you have to lower them even with your chest or whatnot. Personally, I never lower below the point where my elbows are even with my chest, the weights above.1 -
Been dealing with a painful elbow for several weeks, part of why I took the last 3 weeks of 2022 off from the gym. It helped, but when I resumed lifting with the new year, my elbow was still there complaining, just not as loudly. Did some research, all signs point to my having developed a case of tennis elbow, caused by repetitive weightlifting and exacerbated by all day spent typing on a computer. The suggested recovery includes taking up to 3 months away from whatever caused the issue in the first place. Since I can't get away from computers at work, guess I'll be bypassing the weight room until spring. Looks like I'm going to be spending a lot of time on cardio for the next 12 weeks or so.
Elliptical - 5km hills2 -
Tuesday PT session, (1) assisted pull-ups, dumbbell shoulder press, bent-over dumbbell row. (2) hammer strength lat pull down (underhand)+hammer strength shoulder press (which to me is so much harder than dumbell shoulder press or other variations). (3) lat pull down variation + cable front raise w/ rope attachment (this one I really felt in my back and it was only 5lbs!).
I did 25 mins on the TM after, some jogging. I think I'm paying for this today though, my back is very stiff and threatening to lock up.
Today: Currently planning on either going to the gym for some active recovery or just doing some stretching at home. I can't go to the gym after work on Thursdays unless I go >8pm, which will affect my sleep so I don't like doing that. I'm still trying to figure out my Weds/Thursday schedule. Friday I usually just do cardio and Saturday morning I have my PT session. Open to suggestions/advice!2 -
@BigMech and @nossmf, thanks for the bench press tips! I'll look out for those details next time I do them.
Mostly, my problem is the current rotator cuff irritation, caused by something else entirely (not sure what), that I'm waiting for physical therapy for. I've never had a problem with bench press before. (I've been lifting for around 20 years, though off and on, and to my discredit only seasonally in recent years. Past physical therapist told me not to do lateral raises - for a nerve impingement that manifested during pullovers, oddly enough - but other than that, I don't normally have problems with anything.) I tend to start light every restart, and once I get to a reasonable weight tend to increase reps/sets before weight, because I'm not as injury resilient at 67 as I used to be.
So, today I did a similar experiment with 3 rounds of light resistance supersetted DB flys (modified), tricep kickbacks, and shrugs. My osteopath had given me some boundaries pre physical therapy, which included the fly modifications (not down past the plane of my body so I didn't even go close), and he suggested the shrugs (though I usually like those anyway because they feel good for my chest/shoulder/neck surgery/radiation scar tissue).
The flys weren't painful, but still felt weird/iffy, so we'll see what tomorrow brings. The kickbacks and shrugs were totally pain free. I'm told not to do overhead press for now, which is a bummer: I need that kind of motion for lifting boats, so I like to do those in Winter.
Also, repeated the recent usual 60' + 3' CD stationary bike, at 94W and 81W average respectively. I'm wanting to let the intensity drop a little, but not by force, if ya know what I mean. @BigMech, I have that fan on my shopping list!
Shoulder's not as bad as it was a week ago, so I'll probably try machine rowing again a little next week (osteopath approved). Doing it recently, the drive (loaded phase) was fine, but something about the turnaround into the recovery (so no resistance on it at the time) was causing twinges. Weird.1 -
Been dealing with a painful elbow for several weeks, part of why I took the last 3 weeks of 2022 off from the gym. It helped, but when I resumed lifting with the new year, my elbow was still there complaining, just not as loudly. Did some research, all signs point to my having developed a case of tennis elbow, caused by repetitive weightlifting and exacerbated by all day spent typing on a computer. The suggested recovery includes taking up to 3 months away from whatever caused the issue in the first place. Since I can't get away from computers at work, guess I'll be bypassing the weight room until spring. Looks like I'm going to be spending a lot of time on cardio for the next 12 weeks or so.
Elliptical - 5km hills
I'm so sorry to hear that: Really frustrating. I had a bout of it a few years back, probably milder, but was able to keep rowing with it by using one of the tennis elbow straps. Not sure what ended it: Maybe better grip technique, but that wouldn't apply the same way to lifting.
Wishing you speedy recovery!1 -
Been dealing with a painful elbow for several weeks, part of why I took the last 3 weeks of 2022 off from the gym. It helped, but when I resumed lifting with the new year, my elbow was still there complaining, just not as loudly. Did some research, all signs point to my having developed a case of tennis elbow, caused by repetitive weightlifting and exacerbated by all day spent typing on a computer. The suggested recovery includes taking up to 3 months away from whatever caused the issue in the first place. Since I can't get away from computers at work, guess I'll be bypassing the weight room until spring. Looks like I'm going to be spending a lot of time on cardio for the next 12 weeks or so.
Elliptical - 5km hills
Likely because my weird golf swing, I get that bad during golf season. There are these rubber stick things that work fantastic for reducing pain. You twist them and they work the nerves/muscles leading to your forearm and it really helps your elbow pain. It's called a Theraband Flex Bar. All kinds of videos on it on YouTube. There are different moves for Tennis or Golf Elbow, but I can tell you, super effective and can get you out of pain pretty quickly.
I've been working out, just not posting as much. Sunday was an hour of steady state cardio (so was Tuesday and yesterday). Monday did an AM lift, followed by four 2K intervals (brave for me right now!). Didn't feel too, too miserable and got through it.
I've blocked this website (and several other distracting websites) during my work day on my work computer. It seems to be working as I'm kicking *kitten* at work, but that's why I'm not posting as much.1 -
Ran through arms and shoulders this morning with supersets and 30 second rests trying to keep the HR up. Finished it off with a 2 on 1 off interval on the elliptical.
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Been dealing with a painful elbow for several weeks, part of why I took the last 3 weeks of 2022 off from the gym. It helped, but when I resumed lifting with the new year, my elbow was still there complaining, just not as loudly. Did some research, all signs point to my having developed a case of tennis elbow, caused by repetitive weightlifting and exacerbated by all day spent typing on a computer. The suggested recovery includes taking up to 3 months away from whatever caused the issue in the first place. Since I can't get away from computers at work, guess I'll be bypassing the weight room until spring. Looks like I'm going to be spending a lot of time on cardio for the next 12 weeks or so.
Elliptical - 5km hills
I had a bout of elbow soreness a few years ago. I stopped doing bent over barbell rows, they seemed to irritate it the most. I also got a good set of neoprene elbow sleeves and wore them when doing any weighted work with my arms. The elbow sleeves made a huge difference for me, I'm still using them and haven't had any elbow issues since then. I've got the Rehband 5mm elbow support sleeves, ordered them from amazon.
When I started using the sleeves, I used lighter weight on anything that irritated my elbows, and was able to continue doing most of my workout. I also switched to prone grip on cable rows and lat pulldowns, which I find easier on the elbows. I found that Dumbbell rows hit the back just as well as the barbell rows.1 -
Good cardio and core workout this morning.
Stretched
52 minutes on the spin bike, heart rate avg/max: 136/160
32 minutes on the treadmill, heart rate avg/max: 132/151
27 minutes of core work
Crunches: 6*30
Kettlebell side swings, each side: 4*10
Leg Raises: 4*10
Landmine twists: 4*10@65lbs
Toe touches: 4*10
Stretched
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15m stationary bike
45m elliptical hills
Since I'm going to be doing nothing but cardio for the next couple months, I decided to try the bike for variety's sake. Took me about 15 minutes before I realize it simply wasn't for me. Bored silly, plus burned only 25 calories in 15 minutes? That's barely more than what I burn simply lying on a couch! I'll try something else tomorrow. Rowing machine is out on account of my elbow. Maybe I'll look at returning to my youth and start running again, although given how long it's been since I last ran more than 50m at a shot, it'll be more walking fast, lol.
Thanks for the suggestions about trying various braces or sleeves, I'll keep those as back pocket options if I find lifting still uncomfortable 3 months from now. Until then, I'd rather not start relying on external supports to mask pain, I'd rather let the body heal and actually BE pain free instead. Plus, in my case, the bigger limiting factor is not so much the pain itself, which I can grunt through, but rather the fact my grip is significantly compromised, both in strength as well as stamina. I've always had seriously strong grip on account of a ton of bowling in my youth, and it really bothers me to be limited now. Yes, I could use wraps to make up the difference, but again that'd be cheating my muscles, and if I can sacrifice 3 months of lifting to return to being unhindered, I'll take that option over starting to use crutches and never being able to give them up. Sure, it's a pride thing in part, and if I am not recovered in 3 months then I'll suck it up and do what I need to get back to the joy of lifting. But until then...1 -
15m stationary bike
45m elliptical hills
Since I'm going to be doing nothing but cardio for the next couple months, I decided to try the bike for variety's sake. Took me about 15 minutes before I realize it simply wasn't for me. Bored silly, plus burned only 25 calories in 15 minutes? That's barely more than what I burn simply lying on a couch!
Estimated how: The bike, HR monitor, or . . . ? At any sensible level of vigor - and I'd assume some vigor from you - it seems like that can't be right. Based on watts from the bike, my Z2-Z3 hour rides at 90-100W average (i.e., not very vigorous) are worth over 300 cal/hour, whether I do the math from watts (which I believe Concept 2 is likely to get right) or believe my Garmin. (The two estimates are fairly close, for me.)I'll try something else tomorrow. Rowing machine is out on account of my elbow. Maybe I'll look at returning to my youth and start running again, although given how long it's been since I last ran more than 50m at a shot, it'll be more walking fast, lol.
Thanks for the suggestions about trying various braces or sleeves, I'll keep those as back pocket options if I find lifting still uncomfortable 3 months from now. Until then, I'd rather not start relying on external supports to mask pain, I'd rather let the body heal and actually BE pain free instead. Plus, in my case, the bigger limiting factor is not so much the pain itself, which I can grunt through, but rather the fact my grip is significantly compromised, both in strength as well as stamina. I've always had seriously strong grip on account of a ton of bowling in my youth, and it really bothers me to be limited now. Yes, I could use wraps to make up the difference, but again that'd be cheating my muscles, and if I can sacrifice 3 months of lifting to return to being unhindered, I'll take that option over starting to use crutches and never being able to give them up. Sure, it's a pride thing in part, and if I am not recovered in 3 months then I'll suck it up and do what I need to get back to the joy of lifting. But until then...
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OK, looks like I figured out how to reduce biking intensity without forcing it.
Today, I went on a rare Winter walk with a friend, only about 3 miles, but I'm at 13k steps for the day, when Winter average is more like 3k-6k steps (usually toward the lower end). I haven't had a day this step-y since early October (and even then it was rare). Not used to it.
Tonight's 60' + 3' stationary bike ride, just doing the usual "bike how I feel", was 85W and 87W respectively (no point in CD when my heart rate never went over 67% HRmax, y'know?
). The ride included an interesting episode of calf cramps 4' before the end of the 60'. I should probably walk more, but it's hard on my knees.
I repeated bench press, slightly more serious, still light weight but not truly trivial, 3 sets x 20 reps - and paying attention to the tips folks here gave me. Seemed OK. Yesterday's flys were a bad idea, probably: I moved funny in bed afterward, and bad things happened. The good news is that physical therapy is now scheduled, starting a week from today.2 -
Great leg workout this morning.
Stretched
32 minutes on the spin bike, heart rate avg/max: 142/167
26 minutes on the treadmill, heart rate avg/max: 140/155
58 minutes lifting weights
Wide stance leg press: 12@210, 10@300, 8@390, 6 @480, 6@530, 6@530, 6@530, Drop set: 6@530, 8@390, 8@300, 10@210
Crunches: 30, 30, 30, 30
Sumo barbell deadlifts: 12@95, 8@165, 6@205, 4@235, Drop set: 2@265, 4@205, 6@145, 8@95
Kettle bell side swings, each side: 4@*10@30
Stretched
I'm definitely going to feel that workout tomorrow!
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Did a 4 X 1K yesterday on the rowing machine. I had to do a Timed Test on one this month, so I made the first one my timed test and went nearly all out. Not fast, barely under 4 minutes (low 3:50s), but that's done for the month! The next 3 would have been impossible for me, so I did them unstrapped @20 SPM. Jumped up to like a 2:14 pace on the second, but then ended up doing the 3rd and 4th at around 2:10/2:11 pace, not terrible for 20 SPM and unstrapped.
Went to the gym last night and lifted and did just a bit more cardio on the stairmaster. Not really as much for the cardio part as the strength for my right knee. My right knee is structurally garbage, so it's hard to lift heavy weights with it, except perhaps the leg press machine, so the Stairmaster is a nice way to get some more strength with my legs.2 -
All the elliptical machines were in use when I got to the gym this morning, so I spent 20 minutes on a treadmill playing around with pace and incline before an elliptical opened up and I jumped on it to finish my day. Used to be a whole line of elliptical machines, but all but 3 have been removed with signs about "waiting for parts" or whatnot.
In answer to @annpt77, the "25 calories in 15 minutes" thing was from the bike's computer screen. Yes, I know you have to take those display readings with a grain (or large chunk) of salt, as they tend to overestimate things. But I still found it discouraging, especially given how little I was enjoying the process in the first place. I spend all day sitting at a desk job, to go along with a 60-90 minute commute each way in a car, so guess I just want to be on my feet in the gym.3 -
Great workout this morning. Upper body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max: 139/161
26 minutes on the treadmill, heart rate avg/max: 139/154
52 minutes lifting weights
Superset: Barbell bench press, Wide grip lat pull-downs, One-armed landmine overhead press
Chest: 10@135, 8@165, 6@185, 4@205, Drop set: 3@205, 5@185, 6@165, 8@135
Back: 10@110, 8@140, 8@160, 6@180, Drop set: 5@190, 6@170, 6@150, 8@120
Shoulders, each arm: 10@60, 8@75, 8@85, 6@95, Drop set: 4@105, 4@95, 6@85, 8@70
Superset: Cable triceps press-downs, Crunches, Dumbbell concentration curls, Landmine twists
Triceps: 10@50, 8@70, Drop set: 5@90,8@60
Crunches: 3*30
Biceps: 10@30, 7@40, Drop set: 4@50, 7@35
Landmine twists: 3*10@55
Stretched
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Elliptical 120 minutes straight through on Interval (The ramp automatically elevates & lowers and higher & lower resistances.) setting, 8.5 miles. Guess my cardiovascular stamina isn't bad as I thought. I had no trouble today. I'm now thinking it may have been from wearing a short sleeve shirt (instead of my usual tank top) and even though I have a fan on, I got to hot, which wore me out. I LOVE MY NEW ELLIPTICAL!4
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PT session: 3 supersets
Step back lunge w 15# Db
Crunches on Swiss ball
Mountain climbers w sliders.
V-squat (100#)
Cable donkey kick
Leg press (230ish#)
Hip thru (25#)
The this workout was harder than it should have been and I was feeling lousy about it. It wasn’t until I got home that I realized it was 2 years ago I couldn’t walk from pain/injury. Don’t feel so lousy now.4 -
Good workout this morning. Legs, Core and Cardio. Went lighter today, as I was feeling a little beat up from the past few days of heavy lifting.
Stretched
36 minutes on the spin bike, heart rate avg/max: 135/162
31 minutes on the treadmill, heart rate avg/max: 133/148
43 minutes lifting weights
Bodyweight box squats: 6*10
Crunches: 6*30
Narrow-stance leg press: 12@210, 6*10@300
Landmine twists: 4*10@75
Kettlebell swings: 4*10@30
Stretched
Legs feel much better after this session, helped loosen them up.2 -
I haven't posted in awhile, because life, but I've been keeping up reasonably well with my ellliptical and strength training. Well, until last week when my elliptical decided to die!
The machine is about 17 years old, so I should be happy it lasted as long as it did. Unfortunately, the company is out of business, so I can't seem to get parts for it or find anyone willing to work on it.
So..... any suggestions on good brands of ellipticals? Alternatively, any brands I should totally stay away from? I don't care about fancy subscription services or anything like that. I just want a well-built machine.
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Elliptical Interval setting, 120 minutes straight through again, 8.1 miles today.4
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