What Was Your Work Out Today?
Replies
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herringboxes wrote: »StrongLifts beginner
Got weak on overheads - After a good workout with military press, I increased weight again the next workout and bombed. I immediately dropped back to previous weight and bombed that too. Fine, I figured I just exerted myself too much. Next session did previous weight and could not complete all reps. What the heck?
Next time, I’m going to make sure I’m well hydrated (I struggle with that) plus carb up beforehand. And I may switch to push press maybe. I’m struggling at the bottom of the press, not sure what that means. I can grind at the top but at the bottom I’ve got nothing. Just a teeny little kick at the bottom and I can take care of the rest, but I don’t want to cut corners.
You use your shoulders more at the bottom of the lift, and triceps more at the top.
There's lots of tweaks and things you can do (and are supposed to) for your overhead press. But at the end of the day it's a fiddly lift and often stops responding to linear progression programs early on. Before too long you will probably have to switch to an intermediate program, at least for that lift.Definitely seeing results outside of weights - For example, I live on a short hill with a 20-25% grade (no exaggeration, many companies actually refuse to deliver to my house). Going for walks always sucks because coming home is quite a slog. Just from doing deadlifts and squats, and no extra walking, suddenly the hill went from a groaner to easy peasy and fun. In fact I started doing laps down and up just to hit my step goal for the day. I’m opening jars other people struggle with and reap hate for it. 👍
Awesome!
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@williamsonmj1
Thanks for the info, that is useful.
Thinking of adding lateral raises to help shoulders.
Have always had better arms than anything else. Want to catch everything else up.2 -
Sunday is usually rest day. This one was my first ever dragon boat race: Just 3 races, around 250-300m, so pretty much pure sprint. Low calorie expenditure, somewhat higher fatigue factor, pretty darned fun.
Our team - which was all women, lots of newbies, and an ad hoc pickup team that doesn't practice other than at the event - finished at 5 out of 10 teams. I don't feel bad about that. In the top 4 were 2 teams that have boats and practice regularly, plus a team formed around a fitness center. (Ours was formed around the local Women's Center, which was also the beneficiary of the event's proceeds.)
It was fun. I put a high value on fun active stuff.
I'm happy. 4 -
50 min of low impact aerobics and some stretching. Burned 450 calories3
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An hour of yoga by a local lake this morning, beautiful even in the rain!
And an hour in the gym this afternoon, I felt able to push myself further today. Not sure if it was the music I was listening to or just in the right headspace but I found myself able to do a couple of extra reps here, an extra unplanned set of exercises there. Did full-body which is my usual, lots of squats, side planks, pull-ups, overhead dumbbell press, rows, can't remember everything else but I ended by holding a squat on a bosu ball for as long as I could just to work on balance. Hopefully I don't feel too sore tomorrow!1 -
Fifty minutes incline treadmill walk today.3
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Today I swam 850 yards. I alternate swimming with the recumbent bike or elliptical.4
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Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts
).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)4 -
Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated Smith OHP <superset> BB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x83 -
Not much formal exercise lately with two long weekend trips plus bike wheel out for repair.
I did get back to the gym for a trainer led session. A full body workout: push/pull/legs/core.3 -
Another multi-day river trip.
The same launch and take-out as the last one, but this time five days instead of four days. We had thought about doing a layover, but we instead just decided to do five short eight-mile days. Nearly historic low water level made it challenging. We saw six bears. The weather was great except a couple smokey days and some hot weather - but the heat made it nice for swimming. All our camps were really nice. I'm considering going back for another lap.5 -
20 minutes stretch, light Pilates. 30 minutes of cardio with low impact weights. I'm considering doing one day 30 min. Pilates and the next day 30 min. cardio. The scale isn't really budging.4
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DL 2 sets 3 x 100kg, 2 x 6 x 90kg
Seated row 3 x 8 x ? (Didn’t notice what trainer set)
Eccentric push-ups 3 x 8
62F
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Push session for me.
2x10 incline press with a 3rd set done at lighter weight with long(er) pauses at the bottom. First 2 sets done with a 1-2 sec pause at the bottom.
2x15 machine flys
2x12 dips
2x15 one arm cable reverse flys
2x15 one arm cable lateral raises
1x failure seated cable skullcrushers supersetted with 1x failure dips.
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P90 X down to 4 days a week now3
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3.5mile walk today. Hoping to get my tri bike back from the shop soon.3
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Yesterday:
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 4x10
Today:
Elliptical Hills - 1 hr (811 calories)2 -
40 minute walk plus 40 minutes in the gym, legs and arms today.2
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Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts ).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)
Rowing!!!Nice!!!1 -
Rowed bow in the double, more like 9k this time because the ski team was out again and we did the double loop upstream and left them to be downstream (by mutual agreement). Again, my most compatible double partner was in stroke seat, so it was really pleasant.
Didn't do much yesterday, just a casual roughly 3 mile walk with a friend, through a monthly statewide farmers market, then along the river trail. Garmin somehow decided this was sufficient to subtract another year from my "fitness age": Now I'm putatively fitness-25 instead of fitness-26 (while actually remaining real life 67 and counting). I think this is hilarious. What the heck is wrong with 25/26 year olds, if this is right?!!?)2 -
Winning4EJ wrote: »Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts ).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)
Rowing!!!Nice!!!
Do you row, @Winning4EJ ?0 -
Deadlifts... Tested my 1rm in preparation for my next mesocycle. 😊 New PR!!4
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Tuesday and Wednesday I had work events in the evening, so I missed scheduled gym day, and then I missed a day I could have caught up. Today was run down and de-motivated so I went and did the minimum- the basic full body and no assistance:
- Muscular activation and prehab
- Front squats- 5 sets of 5
- Bench press - 5 sets of 5
- Chinups - 5 sets of 6
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Winning4EJ wrote: »Of course I rowed. It's Monday, and it didn't storm.
Usual 7k-ish, 2 seat of the quad, a few power 10s and some timed full-power pieces, plus practicing race starts (even though the head race coming up will not require race starts ).
They told me my obliques would be sore after the dragon boat races. Not so much: Maybe I was doing it wrong, maybe 3 x about 1 minute wasn't enough stimulus for that?
I was trying hard, no objective evidence whether that was effective or not. If anything, I have a little upper pec tightness, which makes sense based on what the dragon boat paddling motion is like (not like canoeing!). Those muscles don't get much work in rowing, which is all upper body pull, and lower shoulder/back/arm muscles. Dragon boat paddling, the inside arm goes way up (overhead), and the motion is kind of a straight stab down into the water, then a push/pull-like sequence as the blade moves right next to the gunwale, mostly vertical paddle angle, from around one's feet to the mid/upper thigh area, with a bit of body twist. (I'm probably describing it poorly, and probably did it poorly, first time out.)
Rowing!!!Nice!!!
Do you row, @Winning4EJ ?
No but there's something about it I've always admired and enjoyed watching. Closest thing to rowing for me are the rowing machines at the gym.1 -
Incline treadmill walk today, forty minutes. Deadlifts tomorrow!2
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Short but sweet and brutal on leg day.
Did warmups on squats then did a superset of 3 exercises:
Leg extensions to failure (15 ended up being the number)
High bar backsquats with my heels on 5 lb weights until (assumed) failure (12 actual reps)
Then immediately into seated leg curls until failure (12) (same weight I used for extensions and that I normally do 15 pretty easily)
And I’m toast and trying not to puke now.3 -
Nice moderate pace steady state row in bow of the quad this morning, the usual roughly 7k, on a lovely morning. One of our boat mates today is just coming back to rowing after a bout of Covid, still fatigued, so we took it easy rather than pushing the pace.
One of the interesting things about sculling (two oars per person) is that within a certain range, people in a boat can be working at quite different intensities/power (as long as they move at the same strokes per minute). The recovering person said she was going very light, almost trailing the oars through the water; I was at a more medium pace, pushing harder than that. (I won't speak for the other 2.
)
There was a double out with us practicing for the head race on the 30th . . . we didn't even keep up. 1 -
Full body workout in the gym this morning, can barely remember any of the exercises I did! Have been feeling ill the past few days and very demotivated but still made it to the gym when I was very very tempted to stay in bed instead. Also got in 10000 steps, which is the first time in a while, my average is about 7000. Not a great deal different but all helps.3
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Short but sweet and brutal on leg day.
Did warmups on squats then did a superset of 3 exercises:
Leg extensions to failure (15 ended up being the number)
High bar backsquats with my heels on 5 lb weights until (assumed) failure (12 actual reps)
Then immediately into seated leg curls until failure (12) (same weight I used for extensions and that I normally do 15 pretty easily)
And I’m toast and trying not to puke now.
Glad to have you in the iron family (fellow lifter), but I could not be satisfied with your routine. Not only do I use sets-to-failure very sparingly, but your total volume is very small compared to the routines I prefer. Glad it works for you, though!0 -
Coming off my second graveyard shift and needing to return my body's circadian rhythym to a daytime-awake cycle, I hit the gym for more cardio, repeating my hour of elliptical hills from two days ago. Followed this up by walking all over kingdom come and the mall as my wife took advantage of me being off work to do a blitz of shopping. Hate to eat my pizza tonight with milk rather than Pepsi, but want to avoid the caffeine so when I hit the rack tonight, I SLEEP. Especially since tomorrow I have to be up at 5:30 to take my daughter to her high school marching band inter-school competition.1
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