What Was Your Work Out Today?
Replies
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One hour on the treadmill, thought I'd see what happened if I lowered the incline slightly while upping the speed. Net result was about 10% less calories burned, 20% fewer feet elevation gained. Felt slightly more out of breath, no data on heart rate (I don't have a wearable monitor, and refuse to hold onto the sensor bar while on a treadmill, just let my arms swing naturally).3
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45 minutes with my trainer this morning. Worked quite a bit on swimming muscles with lat pull downs, core strength movements, dumbbell pullovers while lying on BOSU, etc.
Tonight was our weekly tri club ride on Zwift. Half dozen of us rode for an hour and chatted via Discord, which helped take my mind of those d*mned hills, lol.
Lap swim planned for tomorrow.
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Standard, on which I'm getting kind of burned out (more weak character than physical, I think): 60'+ 3' stationary bike, my usual few shoulder sparing upper body dumbbell exercises (still progressing reps or weights) plus the band hamstring curls (added a set since I don't have a great way to increase resistance). Will do my PT exercises before bed.
Pushed the bike ride in the last few minutes, to 150-160W, hitting 160bpm (7bpm above 220-age, almost 90% HRmax) after most of the ride being Z2 and a little Z3.3 -
Good workout this morning. Lower body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max: 139/166
32 minutes on the treadmill, heart rate avg/max: 141/152
30 minutes lifting weights:
- Wide Stance Leg Press: 5*12@210lbs
- Crunches: 4*25
- Weight Side-Bends, each side: 4*10@lbs.
- Barbell Romanian Deadlifts: 5@12@95lbs
- Leg Raises: 5*10
Stretched
Last day of the de-load and I am feeling better for it.
Looking forward to moving so weight tomorrow!
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...plus the band hamstring curls (added a set since I don't have a great way to increase resistance). .
Considering you nominated my thread for special status, why not employ one of the other strategies inside, such as slowing down the reps or stopping motion at different points of the movement?1 -
Today was an hour on the elliptical, hills.
Good news: I shook the hand of a friend I haven't seen in a while, and my elbow didn't hurt! I still could feel it when I gripped my friends hand, but the pain was gone. I'm not deluding myself into thinking I'm magically 100% cured yet, but this is an important milestone towards getting there.
Bad news: not so much bad as annoying. According to my logging, I should have lost exactly one pound this week, and another .7 the week before. But reality is I actually GAINED .4 pounds each week, putting me up almost a pound since I really started to try losing weight (after years of maintenance) by restricting calories and hammering my cardio. After almost a decade of logging and maintaining weight, I'm confident my logs haven't suddenly become unreliable. Yes, I'm fully aware losing weight comes in fits and starts, and likely the difference is increased water weight from my body adjusting to this new cardio-centric workout regimen. Just mildly annoying to sit here at my desk, staring at some potential snacks which I'm ignoring while feeling hunger, and GAINING weight. I could handle staying static better, KWIM?2 -
...plus the band hamstring curls (added a set since I don't have a great way to increase resistance). .
Considering you nominated my thread for special status, why not employ one of the other strategies inside, such as slowing down the reps or stopping motion at different points of the movement?
Good point. Some of those are kinda limited with my half-*baby-felined* band set-up, but I was thinking last night I should figure out whether I can use bands on my weight bench somehow and get a better result. Thanks!0 -
Wednesday
Climbing. 2.5 hours
I started really well, but faded. That said
I did get a 6b+ slab at the end. It was petrifying, and took about 10 attempts. (I never got close before.)
Friday
Lifting
Front squat, 65 kgs, 3x5.
Bench, 55 kgs. 3x6
Deadlift, 100kgs, 2x5.
Hangboarding, which was good. My fingers are stronk at the moment.2 -
Elliptical Interval setting 150 minutes for 9.92 miles. Looked up & calculated my zone heart rates, I was in the high zone 2-4 range and a bit of zone 5. This is my usual effort.3
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Physical therapy session (which involved a lot of the PT reviewing potential weight lifting exercises I could do, and checking form wrt the shoulder problem, plus the arm bike warm-up). I'm cleared to do overhead press: Yay! That's important to me for lifting and carrying boats. She thinks its OK to try machine rowing again, but I decided to wait until tomorrow or Monday when my shoulder will've settled down after some of today's experiments.
So, more stationary bike today, 60' at 100W, 3' CD at 85W, mostly Z3, peak at 134bpm (75% HRmax-ish). If I believed 220-age, it would be more like 88% and in anaerobic threshold: NopeNopeNope. Why? Because RPE, mostly, and tested max (even though tested a while back now).
I'll do at least some of the home PT exercises before bed: PT told me to limit today based on perceived shoulder fatigue/strain, so we'll see.3 -
Great workout this morning. Upper body, core and cardio.
De-load ended yesterday, and it felt great moving some heavy weight. Felt strong through the whole workout with out a many aches and pains.
Stretch
36 minutes on the spin bike, heart rate avg/max:145/167
32 minutes on the treadmill, heart rate avg/max: 135/147
51 minutes lifting weights
Superset:
- Barbell Bench Press: 10@135, 8@165, 6@195, 4@205, drop set: 2@215, 4@195, 6@165, 8@135
- Wide Grip Lat Pull-downs: 10@110, 8@140, 6@170, 4@190, drop set, 3@210, 4@190, 6@160, 8@130
- Barbell Overhead Press: 10@75, 8@95, 6@115, 4@135, drop set, 3@135, 4@115, 6@95, 8@75
Supset:
- Triceps Press-downs: 10@50, 8@70, drop set: 5@90, 10@50
- Crunches: 20, 20, 20
- Dumbbell Curls: 10@25, 8@30, drop set: 6@35, 10@25
- Landmine Twists: 3*10@65lbs
- Resistance Band Face Pulls: 3*10@70lbs
Stretched3 -
Great workout this morning. Lower body, core and cardio.
Stretched
36 minutes on the spin bike, heart rate avg/max:128/149
35 minutes on the treadmill, heart rate avg/max: 126/142
45 minutes lifting weights
Wide Stance Leg Press: 10@210, 8@300, 8@390, 8@480, 6@t570, 6@570, 6@570, drop set: 6@570, 6@480, 6@390, 8@300, 10@210
Crunches: 25, 25, 25, 25
Bodyweight Box Squats: 10, 10, 10, 10
Barbell Sumo Deadlifts: 10@95, 8@145, 8i@165, 6@185, drop set: 6@205, 6@145, 8@95
Kettlebell Pass Around: 4*16@40lbs
Stretched
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I went scuba diving this weekend.
Saturday
We were in a group of three. I was slightly away from the others at the start. I couldn't see them as I descended (visibility was about 20 centimetres). So I swam around for a bit, still didn't find them, and slowly came up. 12 minute dive.
They were at the top of the shot, so we went down again. It was nice. 40 minute (for the second dive); 20 metres; 8 centigrade water.
We failed to pull the shot line after the dive, which gave rise to:
Sunday
The went out to the same wreck (the British Inventor.) It was fairly lumpy on the sea, but diveable. The current was ripping, probably 2 knots. We hauled ourselves down the shot, freed the weight from the bit of wreck it was caught on. Then we blobbed and went for a fast drift. I got enough scallops for dinner.2 -
Skipped all workouts yesterday (off usual rest schedule) including skipping PT exercises. I had an "I can't even" day, I guess.
So, working out today, which would usually be the rest day. Normal stationary bike, easy pace, 60' (89W) + 3' (83W), only started Garmin part way through (😬) but Concept 2 graph suggests the overwhelming majority was Z2.
Saved up a little enthusiasm (?) to try a very limited machine row, 2k + 2' CD at an easy 2:29.1 pace/22spm for the 2k, just to see how my shoulder felt (applying some tips from my PT), mostly Z3 Not too bad in shoulder discomfort/fatigue terms.
Thought about lifting, since I skipped yesterday, but decided it would mess up plans for coming week, so will live with 2x this past week. Will do PT exercises before bed (I don't count those for calories because trivial.)
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Hour of elliptical hills. Couple months ago I would be dripping sweat after this workout, today felt rather routine. Guess that happens when you do daily cardio for a few weeks, instead of 2x per week.1
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Good workout this morning, Upper body, core and cardio.
Stretched
32minutes on the spin bike, heart rate avg/max: 134/157
26minutes on the treadmill, heart rate avg/max: 133/142
51minutes lifting weights
Superset:
- Incline Dumbbell Press: 12@35, 10@50, 10@60, 10@60, drop set: 8@60, 8@50, 8@40, 10@30
- Cable Rows: 12@110, 10@140, 8@170, 6@190, drop set: 4@210, 4@180, 6@150, 8@120
- One-Armed Landmine Overhead Press: 12@60, 10@75, 10@85, 8@95, drop set: 6@105, 6@95, 8@85, 10@75
Superset:
- Rope Triceps Press-downs: 10@30, 8@40, drop set: 8@50, 10@30
- Crunches: 25, 25, 25
- Dumbbell Curls: 10@25, 8@30, drop set: 8@35, 10@25
- Weighted Side-Bends, each side: 3*10@40lbs
- Resistance Band Face Pulls: 3*10@70lbs
Stretched.1 -
Yesterday (Sunday) was 70 minutes of easy steady state cardio.
Today was an AM lift during work breaks and I did my monthly rowing challenge at lunch. It was row 3 minutes, one recovery, 2:30, one recovery, repeat (taking off 30 seconds each interval) down to 1 minute. Ended up at exactly 2500 meters/2:00 pace.2 -
dralicephd wrote: »@Djproulx Hang in there! And yes, please keep posting.
30 min. elliptical session today followed by a full-body low/body weight strength training session. Part of me feels like I can probably kick up some of the weight, but I'm afraid to do so. Every time I've done that in the past, I've gotten injured. So... I'll just keep on with the same for awhile for muscle maintenance.
@dralicephd, can I suggest that if you'd like to increase the challenge, but don't want to increase the weight (yet), there's a really excellent thread by @nossmf (who sometimes posts in this thread) about other ways to increase intensity? It's here:
https://community.myfitnesspal.com/en/discussion/10877279/30-tips-to-increase-strength-training-intensity
I don't know why no one nominated this for "Most Helpful Posts", so I just did, because I think it is. (Feel free - anyone who agrees - to go second the nomination over in Feature Requests, the Nominate Stickies thread near the top.)
DrAlice, I'm very injury averse, so when lifting I usually noodle around under my own inexpert piloting to increase useful stress some other way for a while when I'm kind of on the edge of "will I hurt myself if I increase weight". Eventually, the weight increase feels more viable. The results may not be as good as quickly as the weight increase, but there can be progress nonetheless. Just a thought.
Oh my goodness. What an invaluable resource! Thank you for pointing this out. Thanks @nossmf for writing this up! There's some great ideas in here.
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Saturday: 45 min on the broken elliptical, followed by some strength training.
Today: I'm not sure how long. I went elliptical shopping and did a few minutes on several models.
Life Fitness machines felt the most natural to me. Octane machines are right out! Not because they are bad, but they don't seem to work with my shortish "T Rex Arms". I felt like I had to bend over weird to have a comfortable arm position on those machines. Something similar happened with the True Fitness I tried. The Precor & Free Motion models I tried were ok, but not as comfortable as the Life model I tried.
I looked at the used shop in my area, but it was filled with Octanes and ancient stair climbers. No thanks. Despite that, I may have found a decent deal on a floor model. I'm going to do a little more model research before I make a decision, but I'm close to a new one!
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Added to my day: a half hour of elliptical on my broken machine. I went faster than my usual, and it felt good. Although, I can feel it in my muscles now. We'll see how I feel tomorrow.
Also: Oof.... I realize how clunky my old machine feels after having tested out some new ones. It is definitely time to replace it.
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I kind of messed up my planning today. I don't like to do workouts after my osteopath fixes stuff, on the same day. I got in a dumbbell workout before the appointment, adding the overhead press given PT approval (super light to start to focus on form), plus most of the upper body I've been doing, and that was what fit in time-wise.
That's gonna have to do it, though I'll do my PT exercises before bed, at least the ones that don't feel like a problem - most should be OK, wondering about one or two. Yup, being conservative. Maybe too much so. 🤷♀️0 -
Climbing. A decent session, 2.75 hours. I got two v4s. I spent a long time on a v5, where's I got to the final move. Unfortunately, that was the crux. (You have poor feet, and your hands on a poor crimp facing the wrong direction. You somehow need to reach the arrete from here. Once you've done that, it's easy. But I never managed it.)1
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Good workout this morning, lower body, core and cardio.
Stretched
32 minutes on the spin bike, heart rate avg/max:135/165
26 minutes on the treadmill, heart rate avg/max: 143/156
47 minutes lifting weights
Barbell Box Squats: 10@45, 10@65, 8@85, 6@105, 4@125, drop set: 3@145, 4@115, 6@85, 8@65
Crunches: 6*25
Narrow Stance Leg Press: 12@210, 10@300, 8@390, 8@480, drop set: 6@530, 8@390, 8@300, 10@210
Kettlebell Swings: 4*10@40lbs
Leg Raises: 4*10
Stretched1 -
One hour on the treadmill, incline hills. I've been experimenting with different hill profiles, usually doing six ten-minute hills of varying intensity. Today I did four fifteen-minute hills, cranking the incline up while easing off on the speed. Completely out of breath and sweat-soaked, and it cranked my calorie burn up by 20%. Think I'm onto something here.4
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One hour of easier cardio. Half on the treadmill and the other half on the LateralX.3
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Physical therapist gave me a pass on home PT exercises today because of what we did during the session. Therefore, just the usual recent stationary bike ride, 60' at 98W, 3' CD at 80W, mostly Z3.2
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Good workout this morning. I went core and cardio after lifting hard for 4 days.
Stretched
52 minutes (15.3 miles) on the spin bike, heart rate avg/max:137/163
35 minutes on the treadmill, heart rate avg/max: 140/157
21 minutes of core exercises:
Crunches: 5*25
Weighted Side-Bends: 10@40, 10@45, 10@50, 10@50, 10@50
Kettlebell Crossbody Swings, each arm: 4*8@20lbs
Landmine Twists: 4*10@65lbs
Stretched
3 -
Elliptical, one hour hills. Forgot to set my alarm last night, but my body has gotten used to waking at the same time each day so I woke up on my own only half hour later than my alarm would have sounded.4
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Easier hour of cardio. Treadmill (15% incline, worked up to around 2.6 MPH) and then 30 minutes Assault Bike. All from around 60% to 70% max HR. Never really felt like I was pushing it.3
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Elliptical, one hour hills. Forgot to set my alarm last night, but my body has gotten used to waking at the same time each day so I woke up on my own only half hour later than my alarm would have sounded.
I've been doing a lot of the same as you. One pleasant surprise, at least for me with my bum right knee, is that walking down my flight of stairs in the AM is getting easier. I have no issues walking up stairs, but walking down in the AM (at least when I first wake up) is super challenging for me. I believe all the treadmill uphill walking is helping with that.4
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