What Was Your Work Out Today?
Replies
-
Five mile hike up a big hill with great views with a friend who retired one week ago. I think retirement will be good for him. He's already improving outwardly, and we could look back over 30 years and remember the good, the bad, and the very very ugly.3
-
Climbing, 2 hours. Gravity was back to normal; it was really good fun. It is always a relief to mind that really bad form was just transitory.
This gym (Yellow Spider, previously called Craggy Island) is easily the most friendly of the London gyms. Maybe it's because it is more local, so the same people go regularly.3 -
Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10
Last week's light-squat day was just what the doctor ordered, as today I felt like a beast and got after it all day long. But even that felt like it paled in comparison to a dude I met at the gym, knocking out a 50-rep set of cable crunches at age 75!!!3 -
I've been getting bored with 20-25 min of running followed by 30ish minutes of throwing weights around so today it was 40 min of sprinting fairly quickly for 30 seconds followed by walking for a minute and repeat.
Then some squats, lateral raises, machine flys and tricep extensions.
Oh also I managed to do my first pull up. Decided to give it a go as I walked past the pull up bar.4 -
I finally got an outdoor run in. I was a little shocked, but not too much, when I looked back to see how long it had been since I had run just for its own sake outside. I did a relatively slow 5K - 12:50 per mile average pace. I'll get some speed back eventually if I keep it up.4
-
I've been taking a break. Or do we call that deloading? Periodizing? (I'm joking.)
I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off. Eventually, not being active always makes me feel crummy in its own way, so it's time to try easing back into a normal schedule.
Since last report, I took a short walk in a park with a friend on Tuesday, otherwise no exercise until today, Saturday.
Like I said, easing back in. Decided to do a 2 x 2k machine row, but hit it a little harder than I have been. I guess I'd call it moderate plus? The 2k pieces were 9:51.0 and 9:30.3, short of max effort but 35% Z4 peaking at 159bpm (around 88% estimated HRmax). That pace is silly-slow in the abstract, but not all that bad for a li'l ol' lady sub race pace, I think.
3 -
2 mins treadmill max incline speed walk followed by 2 min run treadmill at 9 min mile pace. For a “rest” I alternated between dips or pull ups (1 Set) until failure. Continue until failure, no breaks.
For a 25-30min workout this is great.5 -
The sprints and squats yesterday left my legs feeling nice and stiff so today was just a 15 min jog followed by tricep dips, cable rows, curls and a bit of incline bench press.3
-
After sitting in their original box for longer than I will admit publicly, I got out those road running shoes I bought and tried them out.
I guess pavement is faster, because I drastically increased my pace from yesterday on trails for about the same distance. It could have been a rest day; it wasn't. Tomorrow the legs will get a rest, so maybe it will just be an upper body day at the gym. That will be interesting because I usually do a whole-body workout at the gym. I wonder if I'll have a different focus by just doing torso and arms. Maybe a swim will be in order if the pool's not too crowded.3 -
4.5 miles all zone 2 🏃🏾 today. Slow steady and a good way to end the week.2
-
Sunday's usually rest day, but since I took much of the preceding week off, I continued the "ease back into it" (trying to shake off some cumulative fatigue) with a shorter stationary bike ride (10k + 3') at a slower pace, very easy rather than moderately easy
. So, average of 98W over the 10k/CD, almost entirely Z2, just a few seconds a little over the line into Z3. It'll have to do for today. 1 -
Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)1 -
As planned, I did a strength workout sans squats and lunges. I couldn't help myself though with the deadlifts. I went ahead and started with them.
Things went well.
When I was done, thinking about what @drv123 wrote, I tried a pull-up. I haven't tried to do one in a long time. I stopped at one, and that also felt good. Then also just for fun, I started putting a little weight on a barbell and did some bench presses. I think I found a good starting point for when I add that to my routine. I'm not sure what it will replace, if anything.
I then noticed that there were three open lanes in the pool. I couldn't help but go swim. I swam 2050 yards in about 50 minutes, and it felt good.4 -
Shoehorned a rowing machine workout into a tight schedule (because I'm disorganized). Decided to stick close to 2:30 pace for time predictability. (2:30 pace = 10' 2k.) So, 3 x 2k at 2:29.8. 2:29.6, 2:29.4, all at 19spm average, plus some row in/out and CD meters for 7,088m overall. Moderate, 80% Z3 with only 44" in Z4.
I can hold a reasonably consistent pace and spm (after rowing for 20+ years now) so it seems like the HR response is all about cardiac drift.
4 -
Climbing. 2.5 hours.
We did a fun drill. You find an intense climb you expect to get. You climb it as many times as possible in 5 minutes, doing press ups between reps. You rest for 5 minutes, and then do the same on another climb. We repeated 6 times, so that it took 60 minutes. With warm up and stretching , it was 150 minutes total.
My arms are still sore today.3 -
I've been taking a break.
I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off.
Ann, I feel this deeply (and big hugs / best wishes they figure out what's going on, and soon).
Today I had a PET scan (following surgery to remove a stage II tumor from my colon in Dec.) and they posted my lab results to Healow. I peeked--and to my layman's eyes it seems like good news. I'll hear from my oncologist tomorrow.
Got home and took a 20 min. walk around the block. February sunshine is a welcome novelty.
3 -
Back to stationary bike, 15k + 3' CD, 105W average overall, a little over 40 minutes, only got up to middling Z3 so not too intense.DiscusTank5 wrote: »I've been taking a break.
I've been having some weird physical symptoms, multiple rounds of Xrays, CTs, blood tests, and more (with no useful insights from any of it), and reached a point of feeling pretty exhausted despite sleeping lots, so I decided to take a few days off.
Ann, I feel this deeply (and big hugs / best wishes they figure out what's going on, and soon).
Today I had a PET scan (following surgery to remove a stage II tumor from my colon in Dec.) and they posted my lab results to Healow. I peeked--and to my layman's eyes it seems like good news. I'll hear from my oncologist tomorrow.
Got home and took a 20 min. walk around the block. February sunshine is a welcome novelty.
Thank you, @DiscusTank5! Yes, I think for many of us with this kind of history, there's a little extra . . . poignancy? . . . to this kind of testing and anticipation of results. Whatever the right word is, I'm sure you understand the concept. (I always read the reports as soon as they post, too. )
PET scan is probably the one thing I've never had (so far), though I've had so. many. tests. PET's a big deal, I know.
It's particularly hard soon after the initial diagnosis/treatment, I think. IME, the anxiety effect does gradually lessen as the initial phase gets smaller in the rear-view mirror.
I hope your oncologist will confirm your reading that it's a good result: That would be great. I'm beaming positivity rays at you from here, right now!
2 -
I hope your oncologist will confirm your reading that it's a good result: That would be great. I'm beaming positivity rays at you from here, right now!
[/quote]
Thanks for the rays, Ann. She confirmed that the PET found no sign of cancer anywhere in my body ("no hypermetabolic activity"), and I'm very thankful.
Truthfully, I'm also a bit grouchy that the next step is starting a 6 month regimen of chemo pills to prevent recurrence, starting this next week.
Two walks today: one shorter one in the cold morning and one longer one at noon. The sun was almost hot!3 -
I went to orange theory2
-
I was going to hike in the foothills, but the forecast said winter storm coming. Uh... Not for me. Walked to town to get my mail, stopped by the bike shop for a part I needed, then went by the thrift shop and found a great deal on some lead SCUBA weights. I tossed them in my backpack so got a mini strength day too... Not really. It was just 16 pounds of coated bricks, but that particular pack isn't great for carrying weight. I also grabbed a few other things and walked down by the river on the way home.3
-
I went climbing yesterday. I got a bit carried away in a 3 hour session, going as hard as I am capable of. It actually wasn't a brilliant session, although I got two v3 projects.3
-
Thanks, I haven’t tried since but it was cool just being able to do one. I gave myself golfers elbow a few weeks ago so not trying to overdo it with pulling exercises.
Today was 23 minutes on the stair climber then some cable rows (light weight due to the elbows) and squats in the smith machine.3 -
Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec3 -
Thanks, I haven’t tried since but it was cool just being able to do one. I gave myself golfers elbow a few weeks ago so not trying to overdo it with pulling exercises.
Had to deal with tennis elbow which impacted my grip strength. (Still recovering from the latest bout.) You may be able to work with pulls if you vary your wrist rotation. Often a pull with the wrist pointed down (thumbs pointed towards center of body) can cause discomfort, where the same pull but with the wrist twisted either 90 degrees (thumbs towards head) or 180 degrees (thumbs toward shoulders) allow the motion to be completed comfortably. Not always, but might be worth a try.3 -
I rode my bike for two blocks today: the mini-ride was my first since my cancer surgery in Dec. Also walked across campus from the building where I teach to the library and back (10 minutes?). Sunshiny and seemed like spring (although here in NW Arkansas we refer to this kind of weather in Feb. as "false spring").4
-
I drove about a dozen miles to a friend's house where we hiked about five miles along forest roads and trails. Just under 1000 feet of elevation gain. I came home with some fresh goose eggs.
My gym is only about a dozen blocks out of the way on my way home, so I went for a strength workout which will give me a rest day tomorrow before I paddle on Saturday. I might go for a short hike tomorrow up to a high point with views where I can look down to the river where I'll be the next day, then on Saturday I can look up through a clearing and say, "Hey, I was right up there yesterday!"
I changed up a couple things on my workout. Instead of the converging chest press machine, I grabbed a couple dumbbells and did bench presses. That was kind of fun. I increased weight for my biceps curl, but skipped adding overhead press to the movement. For grins, three pull-ups before my cool-down. Obligatory visit to the sauna of course.4 -
Stationary bike again so I could watch more visual journaling instructional videos. (I'm still behind.) I stupidly somehow hit the wrong button on my watch, so lost the Garmin data for the workout, except what the bike grabbed via Bluetooth. That would be most but not all of it. Sigh. I estimate the calorie burn from the bike's average watts, so that's OK, anyway.
It was 15k + 3' CD again, took about 40 minutes, 112W average overall. Highest HR the bike grabbed was right at the top of Z3, and it looks like I hit Z3 about 8' in, so around 80% of the workout was in Z3.
Didn't workout yesterday; still having some difficulty with fatigue for - I believe - reasons not associated with exercise.
3 -
DiscusTank5 wrote: »I hope your oncologist will confirm your reading that it's a good result: That would be great. I'm beaming positivity rays at you from here, right now!
Thanks for the rays, Ann. She confirmed that the PET found no sign of cancer anywhere in my body ("no hypermetabolic activity"), and I'm very thankful.
Truthfully, I'm also a bit grouchy that the next step is starting a 6 month regimen of chemo pills to prevent recurrence, starting this next week.
Two walks today: one shorter one in the cold morning and one longer one at noon. The sun was almost hot!
@DiscusTank5, that's fabulous news. PET is pretty definitive, IMU.
I'm sorry about the drug regimen being necessary, but hope it won't be too bad for you. I did have to take (serially) a couple of different drugs after my main cancer treatment, too, but didn't experience much in the way of the side effects I'd heard others report from taking them. I know that with a different type of cancer, you'll be prescribed totally different drugs, but hope you'll also have no or minimal side effects while taking yours, too.
You're doing such a nice job of working your way back into being active, which is great. I know exercise mitigates both drug side effects and risk of recurrence for the kind of cancer I had . . . I hope it may be similar in your case. Better general health habits can't hurt, for sure! Wishing you all the best going forward.
2 -
My Garmin device is really good at figuring out what exercises I'm doing in the gym. It's far from perfect, but it's actually surprisingly good. I started going in to correct the data on the website to help me keep track. Well, now I discovered another good tool that has me thinking.
The website shows primary muscle groups targeted, secondary groups targeted, and groups that aren't targeted. It has shown me that I need to add something for my calf muscles, abs, obliques, adductors, and maybe my traps. I think for sure I'll work planks and dead bug back into my routine.
I'm saving up for a new bicycle, but maybe I should also save a few bucks to get one or three sessions with a trainer to help me develop a good routine for the next year or two.3
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.5K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.2K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 445 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.2K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.9K MyFitnessPal Tech Support Questions