What Was Your Work Out Today?

I would suggest moving the shoulder press to after the chest press (and before triceps press). At these weights it probably doesn't matter much, but as you get stronger and the weights increase, you will want the chest work done before the shoulder work.

The most generic lifting order to maximize progress and minimize injury risk is:

1. Warmup
2. Compound (multiple joints/muscles) moves
3. Isolation moves

Within the compound moves, do the most difficult one first, whether it's difficult because it's the heaviest or the most technically demanding. Doing it first while you are fresh lets you focus on keeping every rep under control, reducing the chance of injury due to physical fatigue dropping or mental fatigue losing focus.

For push day like you have, you are aiming to hit chest, shoulders, and triceps. But almost all chest moves also involve shoulders to some degree, which not only makes them more complex, but if you try to do them while the shoulders are tired from previous work you increase the chance of something bad happening.

Yes, there is a counter argument that if I do chest first, by the time I do my shoulders next they are already tired, so doesn't that also increase the odds of something bad? It does, but this is often offset by the fact we use much smaller weights on shoulders than with chest.

Back to your question, you should begin your day with the different chest presses first, as they are the most demanding lifts you will do. What order to do the three (flat, incline, decline) is entirely personal for you. Whether you do the pec fly or the shoulder press next is also personal, as these two exercises do not overlap, but do keep the triceps press last, as it is an isolation movement.

Walked my dog today.

I'm seeing lots of folks on MFP upset about the newsfeeds going away. Truth is, I've started using this particular thread as my newsfeed. Hope it goes on forever! You are all awesome.

DiscusTank5 wrote: »

Walked my dog today.

I'm seeing lots of folks on MFP upset about the newsfeeds going away. Truth is, I've started using this particular thread as my newsfeed. Hope it goes on forever! You are all awesome.

Yeah, I'm not intending to diss people who feel otherwise when I say this, but I get more of the encouragement and camaraderie I personally need out of this thread, some of the food threads, and a few others than I've ever felt from my friend feed timeline. Clearly not a universal sentiment, though. 🤷

Rowed the double this morning with our fellow rower who's going home to Istanbul on Monday . Perfect weather, thankfully.

After the row, our club was having a free "Taste of Rowing" event because it's National Learn to Row Day. We set up a couple of rowing machines, and our main coach first demoed then each of the attendees had a chance to try that and get corrections on the basic mechanics. Next, they got in the rowing barge (big, safe, rectangular craft with oars on each side). We put experienced people in port and starboard seats at the bow and stern, and all the new folks in between. The barge has a platform down the middle where the coach can walk and give corrections. They rowed for a while in that. Then we brought a couple of recreational singles to the dock to let them try some basic oar work and get the feel of a boat, while an instructor/member held onto the stern of the single so they didn't actually leave the dock. Everyone seemed to have fun.

I did miscellaneous things in support of the event, mostly walking/carrying kind of stuff, not very vigorous, but active for another 2.5 hours or so after my own AM row.

Yesterday's "workout" was hard to track: helping set up a youth group car wash, helping hubs carrying multiple loads of stuff to the second story of an on-campus building where he's prepping for a summer academy, then swimming /treading water / jogging in the pool with hubs and son for about 45 min.

Yesterday’s workout:

Took the majority of the extended/intentional family to the Mariners game.
Spent most of the day riding in our van, or watching the action.
So, exercise, such as it was, was walking around the stadium getting stuff.

I had a notion to turn on “indoor walk” on my Apple Watch when I saw how long the line was for picking up our special event souvenir jerseys.

Scene: Third level, T-Mobile Park, Seattle.
I’m using my rollator. I step off the elevator and see the table where they’re handing out the colorful Mariners jersey, with a big rainbow number 24 on the back.
And then I see the line…. Yowza.

I turned on “indoor walk” just to see how it would go.

Yep.

One hour and twenty four minutes…. to go barely over a tenth of a mile.
I missed first pitch 🤣
As it turned out, it was a lot more standing and walking than I am used to. I am so glad I thought to turn on that exercise tracking. I did not really have another opportunity to record an exercise the rest of the day.
I didn’t record it, but I used much of the standing time to set the brakes on my rollator and do some stretching.
Mostly because after a while my hip was aching, and I really needed to get the muscles there moving.


So very glad that my husband was safely with the rest of the family watching the game from our seats.
Pro tip: an entire row (9 seats) of ADA seating makes for a great experience when your group includes an active preschooler attending their first game, as well as adults with ADHD, autism, and other neurospices.

There’s room to fidget and jump around, and when someone gets up to use the bathroom or grab a snack, it’s not an awkward shuffle of tripping over stranger’s legs and apologizing for the annoyance.

My personal favorite was the railing behind us, which kept strangers far enough away that no one accidentally bumped into me, or shouted in my ear during the multiple occasions when The Mariners scored, stole a base, etc.

10/10 awesome family outing!

Me emerging from a cave;


A sting ray:

Today is a rest day but i'm doing a yoga class tonight.

Rowed bow in the double this morning with one of my longest rowing buddies rowing stroke, which was fun. Usual distance/time, a bit under 7k and a bit under an hour. Gloriously flat water, a little warmer than my ideal, but I'll take it.

Tonight, helped with our first learn-to-row class of the season, mostly walking, lifting, carrying, chatting kind of stuff.

MargaretYakoda wrote: »

Yesterday’s workout:
Took the majority of the extended/intentional family to the Mariners game.
Spent most of the day riding in our van, or watching the action.
So, exercise, such as it was, was walking around the stadium getting stuff.
Pro tip: an entire row (9 seats) of ADA seating makes for a great experience when your group includes an active preschooler attending their first game, as well as adults with ADHD, autism, and other neurospices.
10/10 awesome family outing!

It wasn't a pro baseball game, but my family also had a pretty great outing yesterday with a number of similarities to yours, @MargaretYakoda, including some--but not a lot--of walking. Yesterday hubs and I drove 2+ hours with our autistic son and our two daughters, plus their two friends, to an out-of-state water park. The skies threatened rain for several hours, but we managed to get in 3 and 1/2 hours of fun before it really rained in earnest. The best part: we got a rain check so we can return to the water park for free at another time.

Leg press 3x12 (135lbs)
Calf raise 3x12 (115lbs)
Leg curl 3x12 (100lbs)
Leg extension 3x12 (65lbs)
Leg adduction 3x12 (140lbs)
Leg abduction 3x12 (140lbs)
Abdominal 3x12 (145lbs)

Today's workout: 8 min walking the dog; 12 min stair climber; 2 min Helix; 10 min free weights (arms; squats).

Today's workout: 15 min walk with my dog; 15 min. bike ride (hot).