Your Workout Today

[saevel25]

Today's workout

• Dumbbell Chest Press
• Lat Pull Down
• Dumbbell Shoulder Press
• Dumbbell Deltoid Raise
• Bicep Curls
• Tricept Kickbacks
• At the end, one set on the chest press machine for as much as I can go for 3 reps. 

[saevel25]

Friday's workout

Leg Day focused on Strength and Power

Dumbbell Squats - 50lb each hand for 6-7 reps
Dumbbell Deadlifts - 50 lbs each hand for 5 reps
Dumbbell Calf Raises - 50 lbs each hand for 8+ reps. Calf muscles are stupid strong because they work on pushing your body weight up all day long. This help smore for getting me some flexibility in the calfs to. I have notoriously tight calf muscles. 
Cable Leg Side Extensions - 40 lbs for 5 reps
Cable Leg Kickback - 45 lbs for 6 reps

5th set was just...
Single Leg Leg Press machine at really heavy for 3-4 reps at 130 lbs 
Single Leg Curl machine for same. Just hitting those quads and hamstrings a bit more at the end at 100 lbs

[saevel25]

Switching to a more fat-loss routine. So, more hypertrophy training and cardio work. 

Did wind sprints on the treadmill. Warmup 5-minute walk, 2-minute run at a moderate pace. 45-seconds on and 2 minutes off sprinting (9.8 to 10.0 mph) for 6 sets. Then a 5-minute slow walk with focus on controlled breathing (5 second inhales and 5 second exhales). 

Going to try a new routine of. Cardio 3x a week, Power Lifting 1x a week, and hypertrophy 2x a week. 

Keep my calories at 10-20% under daily expenditure. 

That routine above, at my current condition, burned by heart rate is around 500-525 calories over 35 minutes. 

[saevel25]

Ok... Maybe I should not circuit hypertrophy training. My shoulders got destroyed today, lol. Quickly bounding between exercises didn't give my shoulders time to recover. 

Did full body weight lifting, 8-12 rep range for 3-sets, in a circuit. 

[JCrane]

This morning : one hour of  stretches including complete leg stretches using chair (calves, Quads, Hamstrings, Glutes )  Balancing work including transitions from tree to airplane to figure 4 and back again, to tree  and mobility training including half pigeon on chair, bridge,  cobbler, supine twists , and camel, adding a flow along the way (moving from Plank to spinal back bend to forward fold. 

2 hours of senior volleyball 

30 min of weight machines  7 machines using Static Contraction methodology  (  calf machine, sitting leg press , inverted leg press, Quad machine, Ham String machine, Abductor and Abductor machines

Good mix for 73  Strength + Balance + Mobility = Fitness

[saevel25]

Abdominal Workout Today

Planks, Side Planks, Side Bends (cable machine), Back Extensions, Declined Crunches

On a side note, do the planks and side planks with a timer next to you. I didn't realize how long a minute was for a plank 🙂

[saevel25]

Cardio Workout

light calisthenics to warm up. Then went into wind sprints on the treadmill. 45 seconds on, 2 minutes 15 seconds off. Tracking HR, trying to get my HR near maxed out. Also tracked heart rate recovery. Per Dr. Andy Galpin, after max exertion you should have a recover of 1/2 beat per second, or 30 beats in one minute. 

I am glad to see on my last all out run on the treadmill, getting near 174 bpm, after 1 minute my HR was around 143-145 bpm. 

[JetFan1983]

Wow @saevel25, killing it, man. Good stuff.

---

Great fitness day for me today. I did a P90X chest and back workout plus Ab Ripper X. Then I did my first Stack workout since I tweaked my wrist back in December, so that was great too. I've slowed down a ton, but it was nice to get my speed training back on track today, albeit with a "return to form" workout, as the Stack calls it. It still made me make twenty-six max intent swings.

I had a nasty infection last week (symptoms consistent with rotavirus) where I had fever and stomach issues for five days. I lost six pounds in that span, it was pretty rough. Gained all the weight back now though and feel great again, so I'm happy to get that behind me. 

I also had a dry needle mishap where my left biceps tendon was in some pain for a good ten days, but thankfully that one's behind me too. 

Currently rehabbing my left elbow, and I'm making progress there (it's been about three weeks of finally doing the right things for it). I might actually be able to hit off mats again one of these days, which would definitely be nice. Fingers crossed!

Gonna call this a big "win" here today with this great workout. Heading out for a walk by the ocean now to keep the good vibes going. 💪

[saevel25]

@JetFan1983, thanks!! Just trying to build up some muscle and strength. 

Did some research and switched to three day full body. Trying to get 10-12 working sets per muscle group. 

Today was DB Chest Press, Split Squats, DB Deadlift, Cable Lat Pull-down, DB Shoulder Press, DB Row. 

10-14 reps to about 1-2 reps before failure. 
 

Edited February 20, 2023 by saevel25

[JCrane]

worked with my group this morning. I did stretches on the chair , starting with the calf muscle stretch,  then Quad stretch, toe stretch, Hamstring , and glute stretches. 

Next worked on vertical balance exercises , then dynamic transitions balance exercises

Body strength with hands on the chair moving to planks with spine mobility exercises and oblique stretches

core strengthening exercise , boat pose, reverse plank, controlled role ups holds on the negatives

core machine using static contraction holds 

incline sit ups , slow controlled with holds 3 levels Lowest, medium highest 

 

[saevel25]

Bought a Polar H10 heart rate monitor.

Here is my HR graph from my workout.

30-40 second sprints with 2 minute off. The first few peaks were me warming up at lower speeds. 

Average HR 122, Max HR 168, 440 calories burned.

An interesting phenomenon I found is the anticipation of exertion would cause a spike in HR. There are these small pre spikes in HR. You can see it better before the last peak. That was me. Standing on the side rails prepping to get into a sprint. My HR starts to ramp up. It was funny to hear the Polar app say, you are improving, because my HR went above like 135, with out me moving. 

[saevel25]

Circuit Training kicked my butt.

Upper Body and Lower Body splits. 

 

 

Edited February 22, 2023 by saevel25

[Kenhockey4]

4200 meters indoor rowing workout

Bench press 5.5.5.3.3.  205x4

[JetFan1983]

Legs and core (ARX) today. Then I did my second Stack workout in three days, yay! My second "return to form" day, but I think it's gonna let me restart the Foundation where I left off after this. It seems my slowest e-distances are about 220ish. I was able to push it into the mid-240s several times though after a few swings, so that's positive. I'm really trying to pace myself though this time and not obsess over steady gains or seeing those numbers go up dramatically. I know if I just survive to the next work out over and over, I'll see some good gains. 

With my leg workout today, I did some nordic curls, which were super intense, but a fun new challenge in my routine. I like the kneesovertoesguy Youtube channel, and his video on this workout is pretty cool. Looking forward to doing these on leg days. Here's his famous vid on why nordic curls are good if you're interested:

 

[saevel25]

Cardio Day

running at a 5:45 mile pace for 30 seconds on, 1m 30s off. Just getting my HR as high as possible. Did like 6 reps of this. 

Starting a progressive abdominal routine to strengthen my core. It starts out with just lying on the ground, engaging your abdominals as much as you can for 20 seconds for 10 reps each. You must keep your lower back flat against the ground. In the future it progresses to leg raises, which you will compensate by arching your back since your abdominals do not engage to support the leg raise. 

Get a “Flat Stomach” in 22 Days! (HOME WORKOUT) - YouTube

 

 

[saevel25]

Did Wind Sprint HIIT Treadmill Running. I might need to increase the intensity. It is taking me longer to get up to 90%+ HR. I added in abdominal workout afterwards. 

Max HR Hit: 167
Avg. HR: 115
Calories Burned: 610

[dennyjones]

rehab after PT (completed) in the pool.   Water aerobics followed by fin class.   Total 1 1/2 hours in the pool.   I hope to gain strength in my left hip and eliminate the numbness and stinging.   I find for me, the water aerobics class being more structured is easier for me to have a routine instead of working out in the gym.   

My goal is to golf pain free.   Fingers crossed.  

[saevel25]

Circuit Training Today

Cable Chest Press, DB Shoulder Raise, Single Leg Curtsy Squats, Leg Curls, Cable Lat Pulldowns.