What Was Your Work Out Today?

mountangirl wrote: »

I do at home workouts. Chalene and Jillian . Elliptical and Spin. Oh and oldie but a goodie Billy Blanks Taebo!!

Oh man! Reading about your Billy Blanks Taebo (video?) was a blast from the past! I used to work out with him via VHS tape. Also Denise Austin's kickboxing. Good times.

20 minutes of a walking video, and 8 minutes stretching. About to do a little more stretching now.

I didn't post day before yesterday (Jan 6), but did the 10k + 3' CD stationary bike thing, a moderate 91W average, mostly Z2.

No workout yesterday, no good excuse, fell for Winter doldrums I guess. Went and got a cloudy film laser-zapped off one cataract lens (a.k.a. YAG procedure) for a dramatic improvement in left eye vision, so that's a plus.

Rowing machine today, the same format as recently, ending up with 5889 imaginary meters in total including row in/out bits and CD. Few seconds under 10' of it Z4, 13' Z3, remainder below for a total of 32:13 (which includes a couple of 30"-ish breaks to glug some water).

Before the row, 2 x 10 hanging knee raises, and after the row, 3 x 10 each of the same three kettlebell exercises in a circuit again . Shoulders and knees holding up OK doing that so far, though it's not comfy while in process. Proceeding slowly and cautiously.

Treadmill - 1 hr, 3.0 mph, 12% incline

My normal commute is about an hour without traffic. Snow was just starting to fall as I left this morning, average speeds were down about 10%, no big deal. But then traffic ahead slowed to a crawl, darn near a stand-still, and I managed to drive forward about 3 miles over the next 90 minutes. My boss called to say the weather and traffic, if anything, got worse as I kept going north, so I made an executive decision to turn around and head home. All told, I drove for almost 4 hours to get 80 miles on my car and arrive back home after accomplishing nothing, not even getting paid for my time on the road. So yep, I am NOT working from home the rest of today in protest.

J72FIT wrote: »

Recovering from 2nd cochlear implant surgery so it's easy going for the next 3 weeks...

Wishing you a speedy recovery, @J72FIT: I know it's kind of frustrating to back off the usual intensity/activities to heal properly, but I hope the cochlear implant surgery will give you excellent long-term outcomes.

I have started strength training after not having done it for a long long time.

Chest press
Flys
Bicep curls
Tricep extensions
Lunges
Side lunges
Squats

Plus a 40 minute walk. Hoping to do strength training twice a week.

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Shrugs 3x10
DB Hammer Curl <<superset>> 1A Cable Pushdown 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec

My son joined for the workout, his construction gig has been slow going during winter and he needed to blow off some steam. Half my age, half the weights I'm throwing around. Probably won't take him long to catch up, though, considering I didn't start lifting seriously until I was in my 30's.

Leg Day

Squats 4x10
BB Step Ups 4x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25

Huge crowd at the gym today. Son was still asleep when I left for the gym; got about 3/4 through when he called and said he was on his way. Pressed pause on my work til I caught him up; ended up being a LONG day at the gym.

Sheesh...she considers a heart rate in the upper 50s as "high", while I'm thrilled mine is down to 68. Just shows the difference between a cardio-lover compared to a weightlifter.

AnnPT77 wrote: »

Spinster321 wrote: »

20 minutes of a walking video, and 8 minutes stretching. About to do a little more stretching now.

Welcome to the thread to you, too, @spinster321! Keep up the goodness. I need to do more stretching, so thanks for that good example.

Thank you.

Today - 20 minutes (1 mile) walking video; 17 minutes stretching.

BB Day

Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 3x10

Working with my son, he feels very humbled with the weights he's using compared to me, but fact is he's lifting heavier starting out than I did when I started, so between him only being 24 and a lifting noob his gains will be phenomenal in a short time.

@nossmf, going beyond my joke-y reply yesterday:

Last I knew, I think you were doing cardio primarily for general health, and sticking with mostly zone 2 max so as not to interfere with recovery from strength training, which is your priority?

If that's the scenario, better gauges of progress would be how fast/far your heart rate drops right after the same duration/intensity cardio exercise, and whether you can increase the objective intensity of your cardio gradually over time but stay in the same heart rate range.

After exercise, IMU something around 15-20bpm drop in one minute post-exercise would be normal/healthy. Elites may be more in the 20s bpm after 1 minute. Much lower than 15 . . . well, that probably wouldn't be good. Maybe risky.

IIRC, you've increased the incline on your treadmill along the way, which would be an example of "increased objective intensity", as would increased speed. If you're staying in the same HR zone when making changes like that as time goes on, it's a sign of progress.

It's true that a lower resting heart rate is also an indicator of cardio progress, but lower means "lower than it used to be". The absolute value doesn't much matter, as long as in the normal range, because of the genetic factors among other reasons. Consistent levels of cardio at a sufficient level should gradually lower it . . . but too much will make it go up (overtraining symptom).

Also, comparing cardio-bunny me to very-strong you may be apples to oranges in another way: Is your resting heart rate from an all-day fitness tracker's results, or more the doctor's office/daytime observation kind of thing? Mine's often around 60 in those latter circumstances; the low resting rate is at night. Before I had an all-day tracker, I'd measure it first thing in the morning with a HRM, still in bed, non-alarm-clock day.

I wish I could tell you my 1RM for bench or DL or something, but I don't know what it is. I'm sure the answer would be "pathetic". I'm fairly strong in the limited motions involved in rowing, but not in other respects. I'm not proud of that, but it's a True Fact.

First post back here in a loooong time. Don't want to chirp about a resolution or commitment until I see if it lasts. However, I've been doing a trainer led fitness class at the local Y, 3x per week for over a year now. I've started getting back in the pool too, a half dozen times this month so far including 1400 scm this morning. Still very slow compared to once upon a time but it's starting to come back a little. Rare but occasional track and cycle work though I hope to start increasing that again. Long ago I used to focus on cardio but lately the fitness class gets some strength work added in. A work in progress ...

Easing back in post surgery with mobility work...

@nossmf, apples to apples, or more like, my HR just sitting here now is about 76, so you're a champ. In my defense, it was meandering up and down around mid-60s, low 70s before I did tonight's workout.

@Ernest_Nigma, nice to see you back amongst us again. Glad to hear you've kept up some fitness activity over the year, and are ramping up again. Keep up the good stuff!

Stationary bike again for me, the same 10k+3' as recently. Including the 3' CD, it was 97W average, a theoretical 15.2mph speed for 7.26 miles in just under 29', 55% Z3, 40% Z2, remainder below. HR response isn't wildly different from what I was seeing for similar workouts before the head injury and resulting forced workout hiatus, so I guess that's good.