What Was Your Work Out Today?
Replies
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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.
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Hi! I designed a mass-building routine broken into 3 phases. I'm in phase 2 until the 17th. Friday the 10th Was mainly chest and triceps but the focus for this week is legs so a few key leg exercises were included. I do my side delts on leg days so seated dumbbell presses were also on the list. I do 5 sets, 10-12-12-8-6 for the reps. The weight this phase is at least 85% of my maximum. As far as the exercises: Barbell bench press, tricep cable press, alternating dumbbell front delt raises, seated dumbbell presses, weighted step-ups, alternating dumbbell calf raises, stiff-leg deadlifts, and weighted forearm exercises.3
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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.2 -
Still wrangling with energy level or motivation, not sure which. Skipped working out yesterday, procrastinated today. Late evening, decided to stationary bike rather than row (or skip again). Did the 10k + 3' CD, bike says 7.29 miles averaging 15.3mph/98W. Not quite 60% Z3, remainder below.
Reassuringly, resting heart rate now seems to be roughly 50 +/- 2 again, rather than being in the upper 50s to 60 like it was shortly after the fall when I couldn't be active for a while. I need to figure out what to be doing as far as volume/intensity to keep making recovery progress - it does seem like workouts down-regulate the headaches a bit - plus get some fitness benefits and keep overall energy level in a good range.
My breast cancer survivors rowing team, which had dropped out of existence for several years, is going to be reforming. Initially there'll be weekly rowing machine practices starting January 21st. Should be good.2 -
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.2
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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.
It's all relative, right, @nossmf? Speaking of which . . .
When it comes to resting rate, genetics is in the mix, too. Blame your parents: It's a popular way to handle stuff like this.
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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.1 -
I spent the weekend diving in Dorset.
On Saturday we got one dive in. We just did a harbour wreck. It was nice; maybe 2m visibility. 30 minutes dive; water a slightly bracing 8C. The air temperature was lower; I think around 5c most of the day.
On Sunday, we got 10 folk on the rhib, with dive kit for 7. That meant we never got on a plane, so fuel efficiency was poor. We went a few miles out of the harbour. Visibility was so bad we canned the dive. The lack of planing meant we were low on fuel coming into the harbour. Do we needed to switch to the reserve tank, and didn't go diving. We were all very cold, so it felt like the right decision.2 -
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.3 -
Yoga...3
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@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. 2 -
Rowing machine again today, same format as recently, total of 5820m including row in/out from intervals and the cool down. About a quarter Z4, half Z3, remainder below. On the 1k and 2k portions, 2:32.2 per 500m average pace, at a low 19spm average. Yeah, that's slow, but not terrible for my demographic as a steady state workout (not race pace) piece.
I've been trying to add in some kettlebell or other strength/mobility work on row days gradually lately, but didn't have time before my appointment with my osteopath today. I don't like to work out for the rest of the day after he tries to put my skeleton back in a better place, seems to have better results. 2 -
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 ...2
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I went climbing. I was poor; gravity was high.
I used to monitor my RHR fairly religiously. I'm lazy about it now; I tested it now due to the chat about it. It seemed to be 48, which is within my range from when I wore a Fitbit, albeit on the lower end of that. (I smashed every Fitbit I owned. So I now go for cheap Casio digitals, which seem to be indestructible, although I won't cry if I do kill it. A replacement is around £15.)2 -
Easing back in post surgery with mobility work...
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Treadmill - 1 hr, 3.0 mph, 12% incline
I realized towards the end of my walk today that I had barely registered the workout and my breathing was barely labored (did not monitor heart rate). Part of that could simply be from the distraction of the movie I played on my cell, but I've still been aware during other movies. Thinking I've just adjusted sufficiently to this level of intensity that I need to consider upping something, either speed or incline. I have two cardio sessions left this week; I will increase incline on one, and play with speed on the other, and then compare the two to see what change I want to keep going forward, if any.
@annpt77 I just tested myself (two fingers side of neck for 15 seconds, multiply by 4) while sitting at my kitchen table in the evening while I read your remark. I recall my RHR was in the 50's back in my college days when I was running 5k's for fun every weekend; I was in the low 70's for my final medical checkout when leaving the military, but I was overweight and sedentary at that time (pre-lifting). Hadn't paid any attention to it in the decade and a half since until your comment struck me as funny.1 -
@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.2 -
Treadmill - 1 hr, 3.0 mph, 13% incline
I increased the incline during my walk today, from 12% to 13%. After the initial shock of the increased work I quickly found a steady rhythm again, indicating the increased intensity wasn't that much different from what I'd been doing. Fact my calories burned only went up by 40 bears that perception out.
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Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec
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Rowing machine, 5877m, same format as recently. Pace a little faster, 2:30.5 per 500m and 18spm average during the pieces, 31:39 duration including row in/out and CD, 563 total strokes according to Garmin.
Almost half Z4, 30% Z3, remainder below. A continuous 8'+ of the last 2k was above 220-age, so I guess maybe some endurance is coming back, although I did get a couple of seconds slower split toward the end of that phase compared to the beginning. 2 -
Yoga and mobility work...3
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Treadmill - 1 hr, 3.1 mph, 12% incline
Instead of increasing the incline this time, I nudged the speed up by .1 mph. Honestly barely noticed the difference from going 3.0 to 3.1, which makes logical sense but I somehow anticipated it would require more effort. Treadmill calculator says I burned almost the same calories whether I increased the incline or increased the speed, and the speed was easier. Looks like increased speed going forward it is, then.2 -
Short walk (12 min) this morning before dawn so I could get to work early; two short walks yesterday (10 min and 20 min).2
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Running 40 minutes in zone 2. Loved it.
Now, some core and flexibility work.
Welcome to the thread, @prduk2000! I hope we'll see you running around here often since I think you wrote something on another thread about triathlon in your future.
Hi! I am in the process of "putting the house in order" after having burnt myself to extinction due to work pressures over the past few years (and having gained significant weight). First, I had to deal with personal frustration and anger. Then peace came along, and then I found "my mojo." Now, I am back to almost my normal self and motivated to progress and achieve.
Thank you very much for the warm welcome!2 -
Started the Vshred workout currently on week 2. Today is my rest day.
It’s going well, any workout will work if you out the time in. I have completely changed my eating habits to be healthier and cutting out extras I don’t need. Goal is to loose 20lbs and continue to exercise to stay healthy.3 -
I went climbing on Friday. Ir was decent, I got a v5. It was and odd start; an upside down chimney thing. You then get the right way up; shimmy up the chimney and cry at the difficulty of the distance to the last hold. (I did fancy foot nonssense which eventually got it in range via a balance,-y reach thing). The whole thing was terrifying, and although it only had 3 holds, took at least a couple of minutes.
I was at a loose end today, so went for a walk. 6 hours, 18 miles and around 1,000m of ascents.
I made the route up on the fly, and decided to go via Polesdon Lacey, a country home.
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Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 3x10
Seated Calf Extend 2x10, 2x20
Cable Abs: Woodchoppers x10, Palloff Press 10 sec, Side Crunch x10, Side Crunch Static Hold 15 sec4 -
No weights today, had a nice short run out in the crisp weather!
Felt good.
Also, I miss the feed. I miss having an actual friend list 🤷♀️4 -
15 min. elliptical; 20 min. free weights and calisthenics; 10 min. walk with the dog.3
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Today - 20 minutes walking video; 15 minutes stretching.3
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