What Was Your Work Out Today?

Upper body (lat pulldown, single arm cable row, bench press, shoulder press, bicep curl, skull crusher, lateral raises) and walk the dogs.

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec

Replaced the DB front/lateral raises with the Arnold Press. Rough start to the workout, had to get my son to help get one of the DBs into position so I could complete the final set of DB Bench Presses. Don't know if my moment of weakness came from lack of sleep, lack of energy due to actively cutting weight, or was simply one of those low-energy days, so I won't make any changes yet. But I will be watching next week closely to see if I need to lower the weight. Hate to even think of doing it, but safety above all.

Indoor track day today 🥰

Lower body (hip thrust, single leg rdl, leg press, Bulgarian split squat, abductor, adductor), and walked the dogs.

Leg Day

Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25

So nice to see so many folks showing up on this thread, including new faces!

After a couple of days off (!), back to stationary bike, but a longer low-intensity ride: 60'+3'CD, easy intensity (83W, implied 14.5mph including the CD), so 85% Z2, only about 6' at the low end of Z3. We'll see how that settles in.

I'm still trying to figure out a sustainable pattern of workouts for this time-slice. Usually it works best for me in Winter - when the workout modes are frankly less fun - to set a schedule, then treat it like something I just do, not decide about day by day. The complication of unpredictable headaches and fatigue related to healing has made that break down somewhat, and I keep second-guessing myself. I'm skipping workouts because of low energy, but I also think working out helps healing progress, as long as I don't overdo. Seeking balance.

I have done loads of exercise recently, much of it unlogged until now.

Tuesday
Lifting: squat, bench; OHP, hangboarding and deadlift.

Thursday
Climbing. Good; I repeated a v5 and got a many week project, ( a tiny dyno which raised your left foot by about 6 inches, but goes to a balance position with no hand holds.)

Friday
10 mile walk, mainly in cold drizzle.

Saturday
Climbing. Great session. I was at Croywall for the first time this year. I got 5 v4s. My favourite was a silly dual texture comp wall thing.

Sunday
Diving. I have a cavern diving course coming up, so I fancied some sidemount practice. My buoyancy was good. Two 45 minutes dives to 20 metres in 6 Celsius water; air temperature 4 Celsius. I was a tad nippy by the end.

This morning...

Yoga (10m)
Dead hang - 2x30s
Wall handstand - 2x30s
Deep squat - 2x30s
Dbl shield casts - 5x20r (2x15lb)

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