What Was Your Work Out Today?
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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!
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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
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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
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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
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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
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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.
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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.
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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 -
Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x102 -
Still stationary biking rather than machine rowing so I can catch up on visual journaling videos. (If I row while watching video, I end up short-changing technical attention, so groove in sub-par body mechanics. Biking is technically easier.)
So, repeat the 15k + 3' cool-down I usually do, at a slightly more relaxed 102W average for 41 minutes. In fact, this was soooo relaxed that it was 74% Z2, and the 21% Z3 never exceeded 74% HR max - pretty relaxed. That's OK.
I'm about to say something off-thread-topic about workout intensity and sweat, so I'll put it in a spoiler.Sometimes people on MFP say that they think they were working out really hard because they were sweating hard, only to have other MFP-ers tell them sweat rate isn't a good gauge of workout intensity.
Here's some evidence. Like I said, this was a pretty mild workout. But I'm one of those heavy-sweat people. When watching video, I put a big pillow on the bike handlebars, and lean on that, quasi aero style, with my tablet on the pillow between my forearms. The pillow is in a plastic bag, then a cloth laundry bag, with an old bath towel wrapped over the whole thing so there's a couple layers of that on top.
Here's a photo of my forearm sweat-prints on the laundry bag and inner towel layer, after the 41 minutes of very moderate-intensity ride
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So little intensity, so much sweat! 🤣 (And there were two fans on besides, one on the ceiling, one straight ahead of me.) If you look closely at the gray laundry bag, you can see a white salt outline from previous workouts. No, I don't wash it every time. Waste of energy.)1 -
Paddled nine miles in the cool, rainy weather with four other people. Same place as last time, but a slightly faster pace. We went out for tacos afterwards.3
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Wednesday
Climbing, 3 hours. Meh session. I tried hard, but wasn't very successful.
Friday
Swimming. This was before work, so I only had time for 750 metres.
Saturday
Caving.
4 hour trip. It was just a gentle nimble around Ogof Ffynnon Ddu (OFD) top , as it had been very damp and this bit of cave doesn't flood
Sunday
Caving.
A 5 hour trip, also around OFD top. This was more strenuous and more fun than Saturday, with more climbs, squeezes and traverses.3 -
I forgot to mention to mention pull-ups, as they've had a few mentioned in the thread recently. I got quite good at them in lock-down (but not good enough to do a muscle up or a 1-armer.) I could do 2 reps with +25kgs, or 15 reps with body weight total fairly easily.
I haven't trained them for a while. So I did a few sets to see where I was; I have got weaker at them. I did 3 sets of 7, and my from felt like it was about to degrade so I kept it at 7. I'll do them around daily from now to build back up to 15.3 -
Walked five miles with a friend. Cooked soup. Did a couple 16-ounce curls with friends later.4
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Upper Power
Bench Press 5x2
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)2 -
Too nice a day to go to the gym, so I put on road shoes and did a run slightly longer than the last ones. Later went for a LONG walk listening to a podcast. Short bike ride not for the ride but to get somewhere. Somewhere was the local to have a couple pints with friends and laugh while we played scrabble.3
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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 protein3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x202 -
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.3
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My guess was 133 kgs, as lbs doesn't make a lot of sense.... ,(I think it would be a BMI of 15).
I went climbing yesterday. I was strong. I sent a lot of stuff.
I went for a swim this morning (1km). I seem to be getting a bit faster.3 -
More stationary bike, same 15k + 3' CD, 109W average for 40', pretty easy (little over half Z3, remainder below). Still fighting (non-exercise) fatigue.2
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Went to the gym later than planned. Chores and errands and all. I really wanted to swim, so I looked in a window and saw an open lane.
I decided to forego the strength workout in favor of going to get a lane to swim. I got to the pool and the lane that was open (my favorite lane) was now in use, but my second favorite was open. I got in a good swim.
It worked out for the best. It took a lot less time than doing weight training, and I can do that tomorrow no matter how crowded the pool is.3 -
I definitely meant FIVE feet, 7 inches! My bad!2
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Ok, 5'7" by 133 is lean, but at least within the realm of reason, lol. Thanks for the clarification.1
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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.2 -
no pull ups today, not even as a treat.
tricep dips
lateral raises
cable crossover fly
rope tricep extensions
shoulder press
some curls
bench press
squats3
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