What Was Your Work Out Today?
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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.
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Yesterday:
Back day.
3x10 Pendlay rows
3x Superset of Lat prayers and palms facing lat pull-downs
3x12 barbell bicep curls3 -
Chest/Shoulders/Triceps (3x8-10)
- Barbell Bench Press
- Dumbbell Flyes
- Side Lateral Raise
- Seated Barbell Military Press
- Tricep Pushdown (Rope)
- Lying Tricep Press
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Elliptical hills, one hour, 5.88 mi.1
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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).1 -
5 mile hike3
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Hike in the woods looking for chanterelles. Didn't find any. But I did get two things; wet feet and one bolete. That rhymes.2
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Gorgeous Fall day yesterday, sunny and 70s F / low 20s C, and I missed all of it (other than car to building walks) because of schedule complications, some unplanned. So I did a 30'+3' CD stationary bike instead of any outdoor thing.
All-day drizzle-to-rain today and colder, cancelled rowing, so repeat on the stationary bike.
About 8-point-something pseudo-miles both days, moderate pace, more Z3 yesterday, more Z2 today.2 -
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 dips2 -
Upper Hypertrophy
Incline Bench Press 3x5
Machine Fly 3x12
BB Row 3x10
Pulldown 3x10
Machine Lateral Raise 3x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec
Backing off a set on hypertrophy day, from 4 sets to 3, see if that helps my elbow be more agreeable going forward.3 -
Legs/Abs
- Barbell Squat - 3x8 - 75% max
- Dumbbell Lunges - 3x10
- Seated Leg Curl - 3x10
- Stiff Legged Barbell Deadlift - 3x8 - 60-65%
- Seated Calf Raise - 3x10
- Standing Calf Raise - 3x10
- Crunches - 4x30 sec
- Hanging Leg Raise - 3x10
- Med Ball Side to Side - 4x30 sec
- Mountain Climbers - 4x30 sec
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30 minute run on the treadmill. Felt good- could have gone for longer. But taking it easy for now and gradually working back. If I wake up early tomorrow morning (which I probably will) and it isn't raining I will probably go for a short run outside.
The plan is now to lift twice a week for a while, and run more for a while. I'll do full body both lifting days, lower body and core assistance day one and arms/chest/upper back assistance on day two. It probably makes more sense to lift less and run more when I am dieting anyway.3 -
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Climbing; 3hours. It was a mixed session.
I was terrible at slab, which I'm normally good at. I was good at dynos and thuggy overhangs, which I'm normally terrible at. There was one dyno I was very pleased to get; quite a far jump with a single hand catch.4 -
Another 30 minutes stationary bike + 3 minute cool down (that I probably didn't need
), easy pace, more Z2 than Z3. 5 -
Cardio Only - Apple Fitness - Treadmill with Scott Ep 85 (30 min)
- 2 hill push
- 3 speed push
- 2 hill push
Each push is 1 minute at hard intensity and 30 sec all out5 -
Unusually mild and sunny today, so we got out for a 20 mile ride. Foliage is at its peak here, so we really felt lucky to be outside.
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Slogged out a Friday 10k. Humidity was 90% even though it was in the lower 80s according to weather report because of the humidity it felt like 91. I agreed. Had another 3/4 of mile to get back home, but by 5 miles I was running in wet shoes. So once the 10k was done I took a breather and then squished my a s s home. The bright side was used the relaxing walk as cool down period.3
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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.3 -
Back/Biceps
- Bent Over Barbell Row
- Underhand Pull Downs (Bar)
- Barbell Deadlift
- Dumbbell Alternate Bicep Curl
- Preacher Curl
Cardio - 30 minutes - Rowing Machine4 -
Circuit training - I love the variety.2
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Yesterday I managed 40 minutes on the treadmill. Slow, but at this point I really don't care about speed at all. Felt good.
Today was weights. Full body plus PUMP:- Warmup and muscular activation
- Back squats- 5 sets of 5
- Dips- 6 sets of 5
- Super-strict chin-ups- 5 sets of 5
- Superset 1- EZ bar curls and cable tricep extensions- 5 sets of 10
- Superset 2- pec deck- 3 sets of 10, chest-supported row- 3 sets of 8
Back squats felt really good, could probably have done sets of 10 or gone heavier. But easing back into it and also want to make sure I am in shape to run tomorrow. Cutting just a few inches short of very bottom- back likes it more. Dips felt a bit better, still geting used to these again. Overall the main exercises felt good but a bit easy. Put a lot into the assistance work, which was fun.3 -
Caving in Mendips.
The logistics didn't pan out for a massive trip. So we had a pootle around the top of Swildon's; going down every hole to see how it all linked up. It was damp and tight.2 -
Was Legs and Shoulders today:
Single Leg Leg Press
Static Dumbbell Lunges
Leg Extension
Lying Hamstring Curl
Seated Shoulder Press
Rear Delt Fly
Lateral Raises
Heavy One Arm Side Bends
Didn't feel that energetic but still managed a few PR's so can't complain!4 -
Saturday's Exercise:
- 🤸♂️Stretching 10 min;
- 🧘♂️Yoga 24 min;
- 🏃♂️Run/walk 23 min/1.31 mi;
- 🚶♂️Walk 62 min/3.12 mi;
- 🏊♂️Swim 21 min/675 yds;
- 🤽♂️Water aerobics 65 min;
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The usual morning row in the quad, but one of my rowing buddies - bless him! - volunteered to bow (so steer). I got to row 2 seat and actually focus on technical things for the whole row, which was excellent.
Tonight we had a (supposedly) moonlight barge row. It was a lovely night on the river, but the moon was just a pale smudge behind the clouds. Still beautiful on the river after dark, though. I rowed probably about 2/3 of the row, and was rudder woman for the other 1/3.
I guess I could also count baling accumulated rain water out of the barge for around half an hour or so beforehand as a workout, too? (On a previous occasion, the exercise automatic recognition on my Garmin watch thought I was swimming when we baled the barge! .) 4 -
If there's enough water in my canoe, it really isn't much different than "swimming." I can bail out small amounts, but if it's more than five or ten gallons, I have to pull over and dump it out. I don't think you can do that easily with those eggshell hulls you row.1
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If there's enough water in my canoe, it really isn't much different than "swimming." I can bail out small amounts, but if it's more than five or ten gallons, I have to pull over and dump it out. I don't think you can do that easily with those eggshell hulls you row.
This was the barge, the huge rectangular thing, not a shell. It had - I dunno - 4 to 6 inches of water in it: Hundreds of pounds of water. It would be rowable, but the already heavy and inefficient craft would be even more so, plus everyone's feet (strapped into the boat) would be in cold water for the whole row. Not desirable.
There is no practical way of dumping it out. The quickest thing is to hand bail most of it, then get out the last bit with a shop vac. A small pump would work, then the vac, but there's lots of us (10, last night) and the boat is 8 separate compartments, so hand bailing takes similar time.
On a sunny day separate occasion, here's the barge for illustration of what I'm talking about. Vigorous bailing is moderate exercise.
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Treadmill today- 56 minutes jog.3
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Chest/Shoulders/Triceps 3x10-12 unless noted
- Barbell Bench Press 3x8 @ 65%
- Incline Dumbbell Flyes
- Side Lateral Raises
- Shoulder Press (Machine) 3x8
- Dips - Chest
- Lying Tricep Press4
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