What Was Your Work Out Today?

About 17.000 steps

Started my day with Yoga and I have boxing class in 1 hour.

Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20

Took the bike back to the route I did the other day to see how the new shorter stem performed. I didn't really like it, so I rode back to the bike shop and had the original stem put back on. I like how the bike feels again. I'll need to put a few hundred miles on it and then decide if it's the right stem length for me or not.

A friend rode with me. He's been riding the gravel roads in our area for a long time, and he said he's got some fun places to take me. He's more sure of himself on steep gravel descents. I felt more comfortable today than on Sunday, but still feel a bit weird about going that fast on gravel.

Yesterday

Weights: Upper Hypertrophy

Incline Bench Press 4x10
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 3x15sec

Considering it was after a full day's work with double commute, plus only 4 hours sleep due to picking up my daughter from the airport, it went better than expected!

Today

Weights: Lower Hypertrophy

Squats 5x10
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x10

nossmf wrote: »

Given the choice, I always work out first thing after waking up in the morning, no breakfast, just a caffeine pill, an Emergen-C/creatine drink, and go.

That used to be my preference too--well, not the creatine . I like running on "E".

DiscusTank5 wrote: »

While we're on the topic of gyms: I (48F) get self-conscious working out with the light range of dumbbells while all the guys (and a couple girls) do the heavy stuff. If they had a closet where I could do my exercises, I would use it. I go to my university's gym (free!), so of course it's full of college students. But to me the most inspiring people there are the 70 and up crowd. If I'm lucky, I'll be one of them some day.

You shouldn't feel self conscious, we are all there for self improvement. Most of us are pretty nice and will help you out and talk gym hours endlessly.

It's been an interesting weekend. I crunched my car (and someone else's) late afternoon Friday, which left me discombobulated.

I did do a 60+3' stationary bike ride later in the evening, thinking it would help burn off some of the fight or flight hormones, which did help, but I still got literally zero minutes of sleep because my mind kept whirling about car issues. (I'd called in a claim, but can't follow up with the adjuster or find a body shop until business hours Monday).

Saturday morning, my rowing club did an event at the Y where we gave rowing machine mini-lessons as part of an exercise sampler event they were having. I machine rowed intermittently during that, but didn't keep track of any stats. That afternoon, the university women's rowing team had an open house at their new training facility near the river, which was no exercise at all for me, but I guess exercise adjacent? So fun to see all their new space and equipment. They have many Concept 2 RowErgs, some BikeErgs and SkiErgs, plus some new RP3 dynamic rowers . . . and of course boats, but I didn't do that part of the tour, having been in the boathouse many times previously. They're fundraising to build new rowing tanks on the lower level. They do also lift (lots, and heavy), but do that in a training room on campus still.

Rest day today, though finishing my taxes wasn't particularly restful. I think my heart rate went up when I started having network issues at e-file time.

I walked my dog, then took a bike ride down to my local coffee shop, read for an hour plus, saw an old friend unexpectedly and got caught up on their life, then biked back home. Probably 25 min. of biking total. This is exciting because it would have been such a typical day for me BEFORE my colon cancer diagnosis and surgery.

Upper Power

Bench Press 5x3, 3, 3, 8, 15
Cable Row 5x5, 5, 5, 6, 10
Machine Decline Press 5x6, 7, 8, 9, 10
Machine High Row 5x6, 7, 8, 9, 10
Seated BB OHP 4x10, 8, 5, 15

Got sick mid-bench of heavy triples, backed the weight off and repped out. Need to rethink before next week.

Late afternoon med appointment that started late, but I didn't want to waste the remains of a beautiful day (mostly sunny, high 60s F, around 20 C). Therefore, slightly shorter bike ride out on the paved trails, easy pace (except the hills ): 15.5 miles, 10mph average moving speed, about half Z2, a little Z3, quite a bit of Z1.

30 min. bike ride in 3 stages: home to coffee shop; coffee shop to work; work to back home.

Full Body

Squat 5x10
Bench 10x3 @ 62% 1RM
BB Row 4x10
Seated BB OHP 3x10
BB Curl 3x10

Currently my only regular physical activity (apart from walking/hiking) is rowing.

I row 10k meters/day, 5 days/wk on my Concept 2 rower in two 5k meter sets which each take about 35 mins and burns about 250 cals.

So, I burn about 500 cals/day, 5 days/wk or a total of 2500 cals/wk, doing this, which I've now been doing regularly for the past 5 years.

Today I did YT's Tiff x Dan's Shred III Day 28 (30 Min. Build Back & Biceps @ Home + Abs - Dumbbell workout); Cathe Friedrich STS 2.0 (Mish Mosh #1 BP Back & BP Biceps); 1.24 Mile Walk; 10 min. stretch.
Awesome workout!