What Was Your Work Out Today?
Replies
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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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I had a week's scuba diving on a liveaboard in Egypt. It was lovely.
The highlights were:
1) The Salem Express, a wreck. We penetrated deep into the engine room. There was no natural light, and it was a bit of a maze. So there was some risk. I was on a twin-set which mitigates a lot of the risk.
2) The Thistlegorm, one of the most famous wrecks there is.
On Saturday, I somehow ended up at a ravey type thing, and danced all night.
The sea ate my camera, so I've very few pictures.
I got home at 2.30 am today. So this morning, I went combing for 3 hours in a decent session that left me a bit destroyed.3 -
@dralicephd
My new to me gently used elliptical is a Precor EFX 835. I absolutely LOVE it. I live close enough to the place I got it from. Christian's Fitness Factory in Lancaster, PA. They buy out used equipment from gym's, some that close. They refurbish them, if necessary, but go over them before they sell them. Mine was about $3000. I just looked online and they have the same model for $1999. I only got mine the beginning of November. So I'm a bit disappointed they are that much cheaper now. I had mine delivered by the guy that told me my old one was a goner. But the company builds exo skeletons around them and delivers everywhere.
A brand new EFX 835 is about $9000.+ They also supply college gyms.2 -
Good workout this morning, Upper body, core and cardio
Stretched
36 minutes on the spin bike, heart rate avg/max: 137/163
31 minutes on the treadmill, heart rate avg/max: 136/149
45 minutes lifting weights
Superset: Dumbbell incline press, Cable Rows, Dumbbell overhead press
Chest: 12@35, 10@50, 10@60, 8@60, drop set: 8@60, 8@45, 10@35
Back: 12@110, 10@130, 10@150, 8@170, drop set: 5@190, 8@150, 10@110
Shoulders: 12@25, 10@30, 8@35, 6@40, drop set: 5@45, 6@35, 8@30
Superset: Rope triceps press-downs, Crunches, Dumbbell curls, Weighted side bends
Triceps: 10@40, 8@50, drop set: 7@60, 10@40
Crunches: 3*25
Biceps: 10@25, 8@35, drop set: 6@45, 10@30
Side Bends, each side: 3*10@30
Stretched2 -
Saturday:
1h elliptical hills
30m walking dog
Monday (today):
1h elliptical hills3 -
@dralicephd
My new to me gently used elliptical is a Precor EFX 835. I absolutely LOVE it. I live close enough to the place I got it from. Christian's Fitness Factory in Lancaster, PA. They buy out used equipment from gym's, some that close. They refurbish them, if necessary, but go over them before they sell them. Mine was about $3000. I just looked online and they have the same model for $1999. I only got mine the beginning of November. So I'm a bit disappointed they are that much cheaper now. I had mine delivered by the guy that told me my old one was a goner. But the company builds exo skeletons around them and delivers everywhere.
A brand new EFX 835 is about $9000.+ They also supply college gyms.
Thanks for the reminder to check for used.
I don't have a shop like that near me, but there are occasional sightings of used machines on Next Door and Craigs List. But before I do any of that, I'm going to have to go try some brands out in a store and see what I like. It's not a great time to buy right now with the "new year, new me" crowd, but I suspect as that dies away in a few weeks, I might find some deals.
In the meantime, I'm focusing on strength training and taking walks (as weather permits).1 -
dralicephd wrote: »@dralicephd
My new to me gently used elliptical is a Precor EFX 835. I absolutely LOVE it. I live close enough to the place I got it from. Christian's Fitness Factory in Lancaster, PA. They buy out used equipment from gym's, some that close. They refurbish them, if necessary, but go over them before they sell them. Mine was about $3000. I just looked online and they have the same model for $1999. I only got mine the beginning of November. So I'm a bit disappointed they are that much cheaper now. I had mine delivered by the guy that told me my old one was a goner. But the company builds exo skeletons around them and delivers everywhere.
A brand new EFX 835 is about $9000.+ They also supply college gyms.
Thanks for the reminder to check for used. I don't have a shop like that near me, but there are occasional sightings of used machines on Next Door and Craigs List. But before I do any of that, I'm going to have to go try some brands out in a store and see what I like. It's not a great time to buy right now with the "new year, new me" crowd, but I suspect as that dies away in a few weeks, I might find some deals.
In the meantime, I'm focusing on strength training and taking walks (as weather permits).
If you have a Play It Again Sports in your area, I'd check that out too. They also always seem to carry high quality new equipment at affordable prices.1 -
Today was lift in the AM (supersets) and then a hard row at lunch, except it was nasty today outside, so instead of the row, I did 12 X 4 minute intervals, one minute recovery -- first six on the LateralX and last 6 on the Assault Bike. To make it more tolerable, I play a HR game with it -- trying to match or increase my max HR from the previous intervals. Started out in the mid 70s (max HR) and ended up at 91% max by the last interval. HR dropped down to the 120s (from the 160s and 170s) each recovery minute, so that was good to see.
I'm not sure how many calories (as HRMs aren't all that accurate), but it said around 900 for the hour. Avg HR around 77% max for the hour.1 -
MikePfirrman wrote: »dralicephd wrote: »@dralicephd
My new to me gently used elliptical is a Precor EFX 835. I absolutely LOVE it. I live close enough to the place I got it from. Christian's Fitness Factory in Lancaster, PA. They buy out used equipment from gym's, some that close. They refurbish them, if necessary, but go over them before they sell them. Mine was about $3000. I just looked online and they have the same model for $1999. I only got mine the beginning of November. So I'm a bit disappointed they are that much cheaper now. I had mine delivered by the guy that told me my old one was a goner. But the company builds exo skeletons around them and delivers everywhere.
A brand new EFX 835 is about $9000.+ They also supply college gyms.
Thanks for the reminder to check for used. I don't have a shop like that near me, but there are occasional sightings of used machines on Next Door and Craigs List. But before I do any of that, I'm going to have to go try some brands out in a store and see what I like. It's not a great time to buy right now with the "new year, new me" crowd, but I suspect as that dies away in a few weeks, I might find some deals.
In the meantime, I'm focusing on strength training and taking walks (as weather permits).
If you have a Play It Again Sports in your area, I'd check that out too. They also always seem to carry high quality new equipment at affordable prices.
In my experience, Play it Again Sports will also be able to check other nearby stores, and if another nearby store has what you're looking for, they will deliver it to your local store within a few days for you to go decide if you want it.
3 -
MikePfirrman wrote: »
If you have a Play It Again Sports in your area, I'd check that out too. They also always seem to carry high quality new equipment at affordable prices.
In my experience, Play it Again Sports will also be able to check other nearby stores, and if another nearby store has what you're looking for, they will deliver it to your local store within a few days for you to go decide if you want it.
Thanks to both of you! I will see if there is one of those near me. Great ideas.
1 -
Good workout this morning. Lower body, core and cardio.
Stretched
32 minutes on the spin bike, heart rate avg/max: 136/161
26 minutes on the treadmill, heart rate avg/max: 136/150
47 minutes lifting weights
Barbell box squats: 10@45, 8@85, 6@105, 4@125, drop set: 2@135, 4@105, 6@85, 8@65
Crunches: 25, 25, 25, 25, 25
Romanian Deadlifts: 10@95, 8@145, 6@185, 5@225, drop set: 4@255, 4@225, 4@185, 6@145
Kettlebell side swings, each side: 4*10@30lbs
Leg Raises: 4*10
Stretched
Man, those box squats are killer. My quads burn more with those than any other exercise.
2 -
All three ellipticals taken (my gym has dozens of treadmills and stationary bikes, but only THREE elliptical machines???) so I spent an hour on a treadmill. Kept the pace to a brisk walk, playing around with the incline settings.
I'm less than a week into my self-imposed 12-week-no-lifting recovery time, and I'm already feeling the shift from "hooray, I get to go to the gym today!" to "whelp, time for the gym." If I get to the point of "man, I have to go to the gym" I'll definitely reevaluate.4 -
I've been working out, but not checking in.
Friday and Saturday were the usual 60' stationary bike with 3' CD each night (82W and 90W averages respectively for the 60' chunks). Sunday was a rest day as usual. Monday was another 60'+3' stationary bike (91W average on the 60').
Tonight I split it up, trying a little machine rowing but trying not to overdo, to see how my shoulder holds up. So, 2 x 2k on, 2' row in/out+water between, 2' CD, with the 2k pieces at 2:26.5 pace/23spm and 2:22.5 pace/21spm. For comparison purposes, that'd be 111W and 121W averages for those pieces.
Then I filled out the workout with another 40' stationary bike (98W average), 3' CD.
I pushed a little at the end of the bike workouts the last couple of days, got HR up at/above 220-age (87-88% HRmax), but not for long.
Physical therapy for shoulder starts Thursday.
@Bigmech, I got around to ordering that stand fan. Should be here in a few days, and I'm sure it'll be a biking improvement. Thanks for suggesting it. (I keep dripping on my tablet when I bike!)(snip)
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.
That's what's weird, @nossmf: That's just impossibly low, as a calorie estimate. Usually they're optimistically high, seems like. My 40' ride tonight was probably around 235 calories, estimated off the watts, which ought to be fairly accurate from an ergometer, and I'm not doing anything special in the power department at 98W average. There's no way your 15' was 25 calories - had to be several times that, since I'm sure you weren't slacking. Which is not to say that you should bike, if you'd rather be standing, of course!
2 -
All three ellipticals taken (my gym has dozens of treadmills and stationary bikes, but only THREE elliptical machines???) so I spent an hour on a treadmill. Kept the pace to a brisk walk, playing around with the incline settings.
I'm less than a week into my self-imposed 12-week-no-lifting recovery time, and I'm already feeling the shift from "hooray, I get to go to the gym today!" to "whelp, time for the gym." If I get to the point of "man, I have to go to the gym" I'll definitely reevaluate.
If it's because of the elbow issue that you taking the 12 weeks off from lifting, could you still work lower body and core at the gym to help keep things interesting. There are plenty of exercises for both that won't hurt you elbow.
For the cardio, does your gym have any arc trainers? I actually found that I liked the motion of the arc trainers better than the elliptical machines, and could keep my heart rate just as high or higher.1 -
Great workout this morning, Upper body, Core and Cardio. Felt strong today, and was moving some good weight.
Stretched
32 minutes on the spin bike, heart rate avg/max: 134/159
26 minutes on the treadmill, heart rate avg/max: 139/154
56 minutes lifting weights
Superset: Barbell bench press, Wide grip lat pulldowns, Barbell overhead press
Chest: 10@135, 8@165, 6@185, 4@205, drop set: 3@205, 4@185, 6@165, 8@135
Back: 10@110, 8@140, 6@170, 6@190, drop set: 4@210, 4@180, 6@160, 6@140, 8@110
Shoulders: 10@65, 8@85, 6@105, 5@115, drop set: 4@125, 4@105, 6@85, 8@65
Superset: Cable triceps press-downs, Crunches, Dumbbell concentration curls, Landmine twists
Triceps: 10@50, 7@80, drop set: 4@100, 8@60
Crunches: 25, 25, 25
Biceps: 10@30, 8@40, drop set: 4@50, 8@35
Landmine twists: 10@65, 8@75, 6@85
Stretched2 -
Monday: Since I worked out on my normal rest day (Sunday), I took Monday as a rest day.
Tuesday:PT session:
1:
new mountain climber variation (instead of slicers use the track of a TM. Hard and weird to do. But I appreciate the variety) + hollow-body medicine ball situp things, also a new variation + shoulder press standups 15# DB (sounds easy, but hard to do at the end).
2:
hammer strength chest press (15-20#?) + cable ab twists (only like 7-10#, lol. This one got me).
3:
rope slam + medicine ball burpees. This was the first time I've been able to do burpees since my last back injury (Dec 2020)!! I can jump again!!
3 -
One hour elliptical hills.
Unfamiliar with Arc trainers; will have to investigate. As to lifting lower-body, I probably could, but beyond having to grip weights even with legs (holding DB/BB for lunges/SLDL, loading weights onto BB/sled for squats/leg press, etc), there are two main reasons I'm avoiding lifting legs during this temporary embargo:
1. Lifting one body part while forgoing another will make me miss the upper body even more, and...
2. My legs are already my most muscular part of me. Were I to lift lower and not upper I would be an inverse chicken-lifter, lol. (Lots of guys bench press like crazy while neglecting legs, leading them to look like stick-thin from the waist down. I'd look the reverse.)
My legs are already getting work with cardio, so I doubt I'll lose any progress on them over the next 11 weeks. As for my torso, I'm hoping that by increasing my protein intake despite burning calories that I won't lose much, if any, muscular development. I know I'll have to take it easy when I come back for a couple weeks, but that's alright.2 -
@nossmf -- I'd still look into that Theraband Flexbar. With regular use, they will put that elbow pain in check. My elbow was killing me last golf season and using these things like four or five times a day had me out of pain in no time. Tons of YouTube videos on them. It's not a brace, it's a way you can do home PT and get back to lifting. And they're super cheap -- like $30 for a set of them in all resistance strengths. Seems too simple to work, but if you find videos on YouTube for either Tennis or Golf elbow (golfer elbow hurts on the inside, tennis on the outside), you'll find home therapy to do yourself. I've found that if I'm injured, doing PT helps my mental state, knowing I'm working back. It's hard to do, though.
Same ol' boring stuff for me the last two days - easy hour of cardio - around 60% to 65% of max HR. I've been doing a nice job of controlling the easy cardio days and pushing hard on the hard days.2 -
Got a 5k under 30 done for hump day3
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