What Was Your Work Out Today?

nossmf · November 12

Treadmill - 1 hr, 3.0 mph, 12% incline

Thanks, @DiscusTank5. Most years I'm working on Veteran's Day, but this year I had off so took full advantage of as much as I could. A free haircut to go along with free food from Dunkin Donuts, Arby's, Little Caesar's, Chick-fil-a, Subway, In-n-Out, Chili's...

(Note that I didn't eat all of this myself, but instead shared with my family so we all had free lunch and my meal at dinnertime.)

DiscusTank5 · November 13

@nossmf -- thanks for clarifying. The mental image I was starting to get as I read fast food restaurant after fast food restaurant . . . have you ever seen a Big Boy's sign?

Really, though, I'm glad they do that. My dad usually gets a free meal from a local Tex-Mex place, and that's it.

15 min. walk today, split into two. A rest day, basically.

nossmf · November 13

Treadmill - 1 hr, 3.0 mph, 12% incline

DiscusTank5 · November 14

Treadmill workout, much like I've been doing these last few weeks, except today I ran for 12 minutes straight instead of dividing it up. Then sit-ups, a few push-ups, medicine ball circles, lunges. Lots of streching but the front of my upper left leg (rectus femoris muscle?) still feels pretty sore. My right leg is fine. I didn't stretch before running, only after.

drmwc · November 14

I've been working on my ankle rehab, which has been going OK but slowly. I seemed to recover reasonably quickly for most things; climbing is proving to be the slowest. I suspect that climbing puts a lot of strain on the ankle. I had one session a couple of weeks ago, where I climbed for 2.5 hours and was limping heavily by the end. Walking to the station afterwards seemed to be good, and I had recovered by the time I got there.

Yesterday I climbed for 2 hours, and did OK. It wasn't my best effort, but my best since the injury and not too shabby.

nossmf · November 14

DiscusTank5 wrote: »

I didn't stretch before running, only after.

Back in my school track days, coach made sure we stretched both before AND after, but very different types of stretches. Traditional static "touch your toes" types are for after, with dynamic stretching before. Think doing deep lunges or walking while kicking your feet up high before you.

nossmf · November 15

Upper Body - Hypertrophy

Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
DB Preacher Hammer Curls 4x10
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x10, 20, 30sec

The preacher curl station was super popular today, busy the entire time I was at the gym. So when it came time for my preacher curls (saved for last just in case the station opened up...no dice), I had to improvise away from the machine station and instead propped up a weight bench at a maximum angle, propped my armpit at the top, and did DB hammer curls using the bench to keep my arm motionless. (I had to do hammer curls because the torque was uncomfortable doing them with wrist facing up.)

nossmf · November 16

Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25

nossmf · November 17

It's been about 10 days of taking the HCl version of creatine, I've gotten in a half dozen workouts using it, thought I'd put on paper some observations:

1. Aesthetically - the tiny amount does nothing to change my morning drink taste-wise, but is far more effective in dissolving for maximum consumption, as opposed to the monohydrate creatine which leaves a residue of undissolved powder on the bottom of the cup
2. Functionally - my lifting workouts using either form are virtually identical in terms of weights used etc, though my cardio sessions are noticeably easier using the HCl
3. Visually - from my reading, the HCl version works without drawing extra water into the cells, which implies using it will allow water currently there from the monohydrate to leave the cells. I can confirm this both from my weight dropping 5 lbs in the last two weeks, as well as in the mirror where I simply look smaller. Smaller, yet at the same time slightly more muscular, as the definition has increased. Haven't decided which I prefer yet, looking swole or looking cut.

AnnPT77 · November 17

Thank you, @nossmf: That's very informative.

The dissolving thing doesn't matter to me, as I take my creatine monohydrate mixed in a bit of plain yogurt.

The cardio benefit perks up my ears, though, as you might expect. (Someday, I expect to do cardio again . . . 🙄 . . . this head injury stuff is pretty weird. Even making my morning coffee is still feeling like a lot of effort. 😐)

I appreciate you taking the time to give a detailed review of your experience.

nossmf · November 18

Upper Body - Power

Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x12, 10, 8, 6, 4
Seated BB OHP 3x12
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10

drmwc · November 19

I went climbing yesterday. It was fun; I was finally in form and my ankle didn't hurt. It was a training session: we were trying our anti-styles. I got two overhanging, powerful v4s. 2.5 hour session.

nossmf · November 19

Treadmill - 1 hr, 3.0 mph, 12% incline

nicsflyingcircus · November 19

Chest press 3x8 (65 lbs)
Pectoral fly 1x10 (55lbs), 21x12 (50lbs)
High row 2x12, 1x9 (90lbs)
Row 1x10 (85lbs), 1x12, 1x10 (80lbs)
Shoulder press 3x12 (60lbs)
Lateral raise 3x12 (25lbs)
Triceps press 3x12 (105lbs)
<<<<<superset>>>>>
Bicep curl 3x12 (55lbs)
Abdominal crunch 3x12 (125lbs)

Out of the gym two weeks (travel and not feeling great) and could tell, especially on the bigger lifts.

However, I am handling those weights at a lower body weight now, than before.

What Was Your Work Out Today?

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