Your Workout Today

[saevel25]

Yea, tried a new HIIT program and didn't do it right. Burned myself out with in 5 minutes, lol. Oops. I didn't read you were suppose to ramp yourself up over time. 

[dennyjones]

Did a new HIIT class in the pool.   What a workout.   

On 2/21/2023 at 2:26 PM, saevel25 said:

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. 

I have one but haven't thought about using in the pool.   I haven't  used it in quite some time.   Time to break it out and use it.

[saevel25]

Well, my body must have liked feeling like I couldn't catch my breath I went that intensity yesterday because my HRV was the highest so far, the past week. 🙂 

Today's workout

 

[saevel25]

Tabata Workout

20 sec on, 10 sec off for 8 reps and 3 sets increasing pace in each set.

[saevel25]

Circuit weight lifting 

[saevel25]

Circuit training focus on shoulders today. I am finding my shoulders to be the weakest part in my upper body training. Trying to get those leveled up. 

Doing pretty good hitting all the rings for the past two weeks 🙂

[saevel25]

Weightlifting Day

Focused on shoulders. They are my weakest link for weightlifting right now. They tend to fatigue when I try to do other lifts (chest and back). 

 

[dennyjones]

I've had to back track, and slow my recovery workouts.   I stopped taking Lyrica and the pain returned with a vengeance.   I was unable to workout w/o the medicine.   I've restarted the workouts in the pool but at a moderate rate.   

I've taken my sand wedge and 8 iron to the gym but I'm not ready to take a full swing. 

[saevel25]

Cardio and Abs day. 
 

[pganapathy]

Haven't done any walking or workout for a long time.  Looks like my next exercise is going to be a round of golf tomorrow.  Unfortunately the course I am going to has a cart only rule so even the walking is non-existent.  From day after tomorrow am planning to start walking about 5 km daily and slowly increase the amount to 10 km

[saevel25]

On 3/13/2023 at 1:25 PM, saevel25 said:

Weightlifting Day

Focused on shoulders. They are my weakest link for weightlifting right now. They tend to fatigue when I try to do other lifts (chest and back). 

 

^This again. Full body but focus on shoulders. 

My left deltoid likes to get to failure much sooner than my right deltoid. 

[JetFan1983]

Legs and a peloton ride today. The new gym I joined has a peloton and oh man is it addictive and awesome. I've done four rides so far over the last twelve days. Love it!

I'm also (finally) rehabbing my left elbow. I've been at it for over six weeks, but really only with a DPT for the last eight days or so. We're doing blood flow restriction therapy, aggressive strengthening, and dry needling. It's painful. I've been advised to stop golf for the next couple weeks ,but I'm still allowed to practice short game. 

Is what it is. For the time being I think I'll get in a little pickleball, ride the peloton, do my rehab, do my workouts, eat healthy... do mirror work. I've neglected my short game practice since returning in June so I'm excited to focus entirely on that for now. 

But yea, the peloton is awesome. Definitely try it out if you ever come across one. 

Fingers crossed I can finally heal my long time left elbow issue. This BS started in November of 2011 believe it or not. From doing really dumb stack and tilt (incorrectly) and hitting steeply into mats. What can I say? I had no clue back then. The pain completely went away from the years 2016-2022 when I wasn't golfing anymore, but quickly returned now that I'm back. My DPT says he sees this injury often in MLB players (from swinging the bat). No clue how long this will take to heal. But I know once I put this behind me, I'll be able to practice as often as I want, hit off mats again, and ultimately, be healthy enough to get a lesson on GEARS. This is obviously really important that I solve this problem if I want to be able to practice regularly, so I've prioritized it now. 

"Chronic problems require chronic solutions." This is a common mantra in physical therapy. Time to lock into that and hope persistence, problem solving skills, and time are my friend here. 

[saevel25]

Cardio (HIIT), Abdominal, Glute, and Rotator Cuffs today. 

I think I had to learn how to take deep breaths when running. Focus on deep breath and exhaling almost fully as I run. Really forcing in the O2. I found that my legs were getting much less fatigued as if I was taking my normal breaths. 

 

[Elmer]

10 minutes kettle bell clean and press.

Walked 5 miles.

[saevel25]

Did fully body weight lifting, with extra emphasis on shoulders.

[pganapathy]

Not done any workout or even walking for a while.  Today was a round of golf.  I pulled my own cart to get some exercise.  My apple watch says I walked 13km today.  Tomorrow need to start walking but my legs are feeling the pain of my game today.  Doesn't help that I think I was dehydrated during my round.

[saevel25]

Full Body workout

Leg Curls, Reverse Lunges, DB Shoulder Press, Wide Grip Cable Rows, Reverse Cable Fly, Cable Chest Press

Good to see my shoulders not getting as obliterated by the shoulder exercises this week. 

[saevel25]

HIIT Sprinting on the treadmill. Then went and did some abdominal, rotator cuff, and serratus anterior exercises after. 

By my Polar, burned 635 calories in 1 hour. Average HR of 115, and maximum HR of 163.