What Was Your Work Out Today?

Treadmill - 1 hr, 3.0 mph, 12% incline

I admit, @kinetixtrainer2 I had to look up a couple of those exercises (wide-grip incline rows, butterfly), turns out I already knew them just by different names. As far as flaring the elbows out on the rows, does that put any additional strain on your shoulders? I had to give up dips entirely due to shoulder issues, and am very diligent to row with elbows by ribs.

I’ve been getting at least 10k steps a day at least 3 miles per hour. My left hip hurt at first but I got over it thinking it was a tendon or ligament problem. Now my right hip hurts.. sore and stiff not intense pain. I’ve lost 70# and still have 30 to go. I’m 66 years old. Please… can anyone recommend some hip or stretching exercises to do? Thanks

it doesn’t bother my shoulders. It does hit the rear delts a bit more for me. It’s very similar to a seal row. Love them for the mid-upper back.

40 minute walk, 25 minute swim followed by 20 minutes in the sauna.

This morning workout is going to be a 6 mile run. Stretching and Foam rolling.

Upper Body, DB Day

DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10 w/5s negatives
1A Pulldown 3x10 w/5s hold at bottom
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

In anticipation of my change in routine next month, I decided to try out the 5 sec hold at the bottom of the 1A Pulldown. Glad I knocked off about 30% of the weight; even then I was barely eeking out the final reps!

cardio day for me.

Yesterday's workout: 2 min warmup on the Helix Trainer; 34 min on the exercise bike; 15 min calisthenics (bird dogs, candlesticks, lunges, hip thrusts, plank-to-downward dog, etc). I had to wait for the machine for inner and outer thighs because it got a lot of traffic, did it last out of everything, and like a dodo probably strained a muscle.

This morning: 15 min. walk with the dog, put her back in the house, then ran 3.1 miles in 35 minutes, feeling that strained muscle from yesterday. Finished with 12 min. of walking and 10 min stretching. I think I'll try an ice pack for a bit.

Tomorrow: actual rest day, not an active rest day.

A nice active Saturday, with lovely weather, mostly sunny, 50s F (low/mid teens C).

Started with a short easy rowing machine warm-up, around 5 minutes, just under 1k.

Bulletproof Knees class followed, last session of this class, about an hour. Some stretches, then strength, mostly moderate intensity: Calf raises, tib raises, weighted squats, RDLs, step downs (except I did weighted wall sits instead because the instructor doesn't like seeing li'l ol' ladies in pain, I guess 😆), weighted butterfly raises, hip flexor raises over a kettlebell, and probably some other things I've forgotten.

Immediately hopped in my car, went to the open house at the rowing club, which was almost 3/4 over with by the time I arrived. 🤷‍♀️ After touring some folks around who'd already signed up for learn-to-row class, I got recruited to row bow (steering position) in a quad - 4-rower sculling boat.

These were all newer rowers than I am, but all with at least a couple of years experience so it went well for a first row of the season. I ran some technical drills to work on some things it seemed like we were underperforming as a boat, but mostly we just rowed. It was around the usual distance, just under 7k, took the better part of an hour including some water breaks, the slower turns at each end, and one set of stationary drills.

It was wonderful to be back on the water again in a real boat. I'm happy. 😊

haha… walking for 45 min. Out doors so no set speed, approximately 2 - 3 mph. It’s been a nice rest.

Also practicing the “Dancing Dads” dance for my two daughters dance recital. 😅

Today's workout is going to be a 8 mile run, stationary bike, stretching and foam rolling.

Rest day for me.

Cardio day for me too.

I went caving. We were planning on a huge trip, but one of the group was struggling. So we didn't get to the destination. 7 hours underground; 8 hours total. Loads of crawling; it was a very tight cave. It was really pretty.

Rest day Monday.