What Was Your Work Out Today?

I walk/ruck to and from work daily, so 3 miles. And today is also a strength training day, so I'll get in an eliptical warm up, followed by leg press, hanging knee raises, lunges, and abductors.

Make sure you're being careful about switching up your workouts super often. I mean, if you're just working out for overall health then I suppose you can do whatever you like. But if you want to see real progress, hypertrophy and strength gains then repetition and progressive overload are the key. Stick with the same exercises, track, and add weigh or reps over time. That's how you will see real gains!

Age: 37
CW: 133
GW: cut about 10lbs to see the muscle ive been working hard on! Tough to do at this weight ( im 6'7") and still have muscle gains. Slow and steady! TONS of protein

Welcome to the thread, @MindfulMisfitt. Are you really 6'7" by 133, and looking to LOSE weight? That's already incredibly thin. Hoping you mistyped and meant FIVE foot seven.

More stationary bike, same 15k + 3' CD, 109W average for 40', pretty easy (little over half Z3, remainder below). Still fighting (non-exercise) fatigue.

I definitely meant FIVE feet, 7 inches! My bad!

Went to the gym and made some improvements, added some exercises, and did a few things to focus on my core/abs. Of course that left me so spent I couldn't do even ONE pull-up for fun when I was done.

@MindfulMisfitt - at your height, I'd be chuffed to maintain around ten pounds heavier than that.

I go out to meet my friend tomorrow for another "weekly" hike in the forests.

Wednesday
Climbing; 2.45 hours. Good fun, I got some hard routes. The one I'm most proud of is actually quite easy (maybe V3; it was graded V2 to v4). I couldn't work out the last move, so I climbed up to it on easy holds to find a body position that worked. Then I could work out how to move off the penultimate holds.

(I needed my right hand on to the top bit of the lower of two bad slopers, and to flag my right foot to near the left, which was on a good hold. This let me rock over the left foot and reach up.) This boulder probably took 20 attempts.

Thursday
Lifting.
Pull-ups. 3 sets of 8. My strength is still lower than before, but improving so it is nice.
Hangboarding.
Bench. 3 sets of 5, 40 kgs.
Squat, 3 sets of 5, 70 kgs.
Deadlift. 1 set of 5, 80 kgs.

Bodyweight: 65 kgs.

I’d been getting burnt out on cardio so I’ve been avoiding it for a bit but was really feeling like running this morning.

Hill sprint program on the treadmill for 20 minutes. Not particularly fast or steep but still a good time.
Bench press
Cable rows
Leg curls

My 13 year old has started asking about the gym so looking forward to bringing him with me tomorrow.

Ten plus mile hike among many waterfalls. Best late-February day I have had in recent memory. I may post pictures. Or not. My smile made my face hurt.

Here's one to pique your appetite. The trail goes behind the falls.

nossmf wrote: »

I'm jealous!

Well, then don't look at the rest of these....

The trail is nominally 7.2 miles of "moderate" hiking. There's some side trails you have to take to see a few of the ten waterfalls. South Falls is 177 feet tall. Double Falls is a foot higher. North Falls is a meager 136 feet high.

It was, all in all, a GREAT day. Best in a long time. It was sunny out. There wasn't much traffic. I took a route that is about three miles longer but eliminates several miles on an interstate and more miles on a state highway; I took county roads through the country and across rivers and through some small towns. The CD was playing "Dead Letter Office" from REM. The sunroof was open. In the moment I realized how good I felt, I was crossing a river and looked to my left to see a pair of bald eagles in a tree.

Even though the trails were more crowded than I expected, there was plenty of parking pretty close in. The trail is called "Trail of Ten Falls." I decided to go see them all. The main trail is along two tributaries of a creek. These creeks have been cutting their way through the rocks for 26 million years. The resistant rock is from the Columbia River Basalt flows, and between those layers is a layer of about 20 feet of sand and silt laid down by a stream between flows. The thick layers of lava are resistant to weathering, so they are what makes the large falls when the layers below them gets weathered away. You can actually see charred remains of tree casts in the in-between layers if you look closely along your walk. Really a marvelous place. I was sad to see some litter. I was happy how well maintained the trails are. I was surprised how many people there were, but it was a beautiful warm sunny day. I bet some people took Friday off to make a long weekend. Heck - some people might have taken the week of if they already got last Monday off for President's Day.

There are dozens of miles of back-country trails to explore too. I am a little curious about those, but being among the large falls is pretty nice just as a way to spend a day.

Here's some more of the pictures (I have fun videos, but not sure a good way to share them):

Friday
Swimming. 750 metres before breakfast.

Saturday
Climbing. Decent session, I got 3 v4s including a flash. The one I'm happiest with was a V3 overhang which is my anti-style (It was: a jump start to two small jugs with no feet; a campus move to bump up the right hand; a swing with the left leg to a chip way out left; throw the left hand to decent hold which is quite far; cut loose with the feet; plop the feet on starting jugs. Then the last couple of moves are easy.)