What Was Your Work Out Today?

Okay, so I haven't been logging for a while. I have been away for about four weeks- was visiting my daughter in Thailand, for about ten days, then travelled to Turkey to celebrate my fiftieth birthday. In Thailand I wasn't tracking my macros but was actually pretty good on diet. Exercise wasn't quite there in part because some nagging injuries' picked up- long standing back issue and a shoulder injury that feels like rotator cuff. Turkey was a writeoff as it was basically five days of eating and drinking by the seaside, then four days of enjoying Istanbul. At the end of the day I put on 2kg, which is not bad for all the fun I had.

Anyway, back to it now. Today was the first day tracking macros again. Yesterday I did a very short jog (20 minutes) and today a quick strength workout. Just some back squats, dips and pullups and ab work. Trying back squats to see if my back likes a break from front squats and dips to see if pressing down is easier on my shoulder than horizontally or upwards. Because I didn't lift for a couple of weeks and I haven't back squatted much in the last year and haven't done dips in years, I took it easy.

I really wanted to stick to the exact program I designed for six months, or at least the template, before messing with it. But injuries are getting in the way. So I am toying with some changes. Full body three times a week might be a bit hard on recovery at my age.

Chest/Shoulders/Triceps (3x8-10)

• Barbell Bench Press
• Dumbbell Flyes
• Side Lateral Raise
• Seated Barbell Military Press
• Tricep Pushdown (Rope)
• Lying Tricep Press

williamsonmj1 wrote: »

Trying dips to see if pressing down is easier on my shoulder than horizontally or upwards.

My shoulders totally object when I do dips, hopefully you get better results.

Full body three times a week might be a bit hard on recovery at my age.

I hear ya. You might switch to full body twice a week, with an extra cardio day on what was the middle lift day, or if you want to keep lifting three times per week you can try an upper-lower split, alternating. This has you lift upper twice one week, lower once; next week is lower twice, upper once. I personally have been enjoying doing upper-lower with four lifting days per week...upper on Mon/Thu, lower on Tues/Fri, with cardio on Wednesday (and Saturday, when I'm motivated enough to hit the gym on the weekend).

Hike in the woods looking for chanterelles. Didn't find any. But I did get two things; wet feet and one bolete. That rhymes.

Shoulder focused push day. Also, for some reason my front delts are sore, likely from messing with my squat (tried high and low bar 2 days ago) so went a little light on volume.

3x10 OHP
2x12 machine chest press
3x15 cable side lateral raid
2x supersets of seated skull crushers into unweighted dips

Legs/Abs

1. Barbell Squat - 3x8 - 75% max
2. Dumbbell Lunges - 3x10
3. Seated Leg Curl - 3x10
4. Stiff Legged Barbell Deadlift - 3x8 - 60-65%
5. Seated Calf Raise - 3x10
6. Standing Calf Raise - 3x10
7. Crunches - 4x30 sec
8. Hanging Leg Raise - 3x10
9. Med Ball Side to Side - 4x30 sec
10. Mountain Climbers - 4x30 sec

.

Finally got some rowing weather, or at least it was rowing weather for a quad (windy for singles with water getting cold), and we luckily did have 4 rowers. Once again, we had one of this year's learn-to-row students in the boat with us, so we kept to moderate steady state rowing with some technical focus calls spread through the 7k-ish.

Air was unusually warm for late October, mid-60s F (18-ish C) even early in the day . . . I rowed in a short-sleeved t-shirt, which hasn't happened recently.