Your Workout Today

[saevel25]

Yesterday - Weightlifting

Today - One set of super light weight lifting, focus on muscle movement in full range of motion and activation. Then followed by stretching. 

[Elmer]

Yesterday walked a couple miles around the track.

Today

Kettlebelle squat to press 3 x 10 sets

Kettlebell clean to press to reverse lunge 3 x 10 sets

Kettlebell alternating one arm swing 30

[saevel25]

Haven't posted in a while. changed up my routine to keep from overloading on a day since I will be playing volleyball on Tuesday and golfing more now. 

Monday: Shoulders and Arms
Tuesday: Couch to 5K program, and Volleyball
Wednesday: Chest and Back
Thursday: Couch to 5K program, and Golf
Friday: Leg Day (Wish me luck 😛)
Saturday or Sunday: Couch to 5K program (depends on how leg day went)

[saevel25]

Weight lifting after work today. Did split squats for the first time in months. My thighs will be yelling at me tomorrow. Then played 2 hours of volleyball from 8 till 10pm. 

[JCrane]

I did my slow flow  Yoga focusing on  strength, balance, and Mobility exercises with my class as I demoed slow tempo. This has been a great combination to the weights as the transition exercises really develop the body dynamically.  Good group today as I counted 34 which is about average. That took about an hour. Slow movement exercises are gaining popularity even with weights where you never used to see it. 

Next I went to the pulleys where I simulate the golf swing both on the back swing and on the follow through, using

 ecentric; concentric and static contraction exercises. I use Peter Sisco's system.  I have been using this system on the machines for about a year now. It  builds strength while it relies heavily on recovery time without spending a lot of time in the gym. I rotate the lower body weight machine workout with the core , and the upper body. Next a few hand grips with my lead hand only. 

Next a few games of Pickelball , then over to the golf simulator for a round of golf. 

 

[Yukari]

This thread has been dormant for a quite a while.

I did weights this morning followed by cardio workout.  Still keeping up with lifting weights 5 times a week and cardio twice a week.  Some days are harder than others.

[Typhoon92]

I went back to CrossFit a few months ago because I stopped during Covid after we all got laid off.  Going a couple times a week right now but golf season is tough for working out. I want to use my spare time for golf.

Once the season winds done I’m going to up the workouts to everyday and get back into Superspeed.  Found some interesting speed drills and techniques on TPI too.

[saevel25]

Played 12 sets of volleyball, so about 4 games if you play the typical 3 sets per game.

 

[saevel25]

First day back lifting weights. 

Working sets
Kneeling Deficit Pushup
Squats + 1 set of walking lunges
Leg Curls
Assisted Pull-up
Cable Row
Lateral Cable Raise

Basically, trying to get the peak load to be when the target muscles is most stretched. With athletic concentric, and slow and controlled eccentric. Working on very good technique. 

The walking lunges were a mistake, lol. Lets just say, legs were a bit cooked. 

[JCrane]

I have not posted here for a long time, but thought I would share a couple of things.  I have been working neuro-pathways. the message center from the brain to the muscles. When we move the body in new ways new pathways are created and when we stop moving certain muscles the pathways shrink. The body is very intelligent and it tries to be efficient , only using what is needed for the task at hand.

I have working with the cable machines. Now most people who use the cable machines know the muscle gets a more even workout with the cables vs dumbbells . but what I did was pick out several exercises and did them on every setting on the cable machine, one arm at a time. At first glance it seems like the settings are so close it does not make much difference until you get to a lower setting, but I find it does. I used very light weights and did like 5 reps per exercise. We will see what I discover

[saevel25]

saevel | Week 1

---

saevel's workout

*Last rep in the last set of squats was holding the squat position as long as I could before I just collapse. 

**Pull Ups, and Leg Curls were Myo rep matching, where you have to match the number of reps you do in the 1st set by taking 5 second breaks after a rep to failure, and continuing on, over and over until you get the total number of reps you do in the 1st set. It's a different way than doing drop sets. It allows for higher volume. It is pretty brutal. 

1 hour 13 minutes, full body workout. 

 

[Elmer]

For the last couple of months I have gone to the gym 3 times a week. The workout consisted on walking hour on treadmill (3 miles) and 1/2 hour of machines or kettlebells.

2 weeks ago I just got sick of it and stopped lifting.
Instead I just walked around the track for an hour and half. Usually logged just above 5 miles. It felt good to just walk and walk fast. I know my legs felt it.

starting yesterday I am back to kettle bell weights. Walked my 3 mins on the track. Half hour of kettlebell (curls, squats, press, swings, triceps) 

[mdl]

1 hour ago, Elmer said:

For the last couple of months I have gone to the gym 3 times a week. The workout consisted on walking hour on treadmill (3 miles) and 1/2 hour of machines or kettlebells.

2 weeks ago I just got sick of it and stopped lifting.
Instead I just walked around the track for an hour and half. Usually logged just above 5 miles. It felt good to just walk and walk fast. I know my legs felt it.

starting yesterday I am back to kettle bell weights. Walked my 3 mins on the track. Half hour of kettlebell (curls, squats, press, swings, triceps) 

If you're bored you should mix up the strength training part of your workout! What other strength type stuff have you done/tried?

[Elmer]

23 minutes ago, mdl said:

If you're bored you should mix up the strength training part of your workout! What other strength type stuff have you done/tried?

I either use the weight machines at the gym or Kettlebells.
I really like the kettlebells, the complex movement and that fact I can work many muscles at the same time.

I am not well versed in what other strength training is out there/

[saevel25]

22 minutes ago, Elmer said:

I either use the weight machines at the gym or Kettlebells.
I really like the kettlebells, the complex movement and that fact I can work many muscles at the same time.

I am not well versed in what other strength training is out there/

Depends on the adaptation you want to work on. 

Strength: Ability to produce force
Reps: 4 to 8 reps, though up to 10 reps can improve strength but more slowly. 
Progress: Improving 1 Rep Max 
Volume: 5-15 sets per week per movement patter (not muscle). This is more about the big movements. 
Effort: Rate of Perceived Exertion, you do not train to failure, you are just trying to improve the how much weight you can lift. This will be more explosive movements. 
 

Hypertrophy: Muscle Growth
Reps: 5 to 30 reps, though 30+ can still get gains just not at the cost of how much fatigue you will get. Low range you get into strength benefits and not optimizing hypertrophy. 
Effort: At specific loads, how many reps it takes you to get to within 3 to 0 of your reps in reserve, for each set. You are just trying to get volume. This will be more controlled movements to really stimulate muscle growth. 
Sets: 5 to 20 sets per week per muscle group. 

If you are not taking your muscles to close to failure, with in specific rep range and set ranges then you are limiting your muscle growth potential. What you are doing maybe close to just cardio workout with a small amount of muscle gain. 

The greatest muscle growth happens when the targeted muscle is stretched and under load. 

Example, if you are doing kettle bell swings. You are training more plyometric and not hypertrophy. You really don't get into a deep squat which stretches the quads and glutes, which then produces the most muscle stimulus. 

[mdl]

20 minutes ago, Elmer said:

I either use the weight machines at the gym or Kettlebells.
I really like the kettlebells, the complex movement and that fact I can work many muscles at the same time.

I am not well versed in what other strength training is out there/

+++++ to what @saevel25 said. If you're interested in strength and muscle growth and not just maintaining decent general fitness, then look there. The science based lifting crowd on youtube is really good these days. Renaissance Periodization and Jeff Nippard for maybe intimidating bodybuilding focus. Athlean X is my favorite for more like athletic strength plus muscle growth/aesthetics.

If you like kettlebells then obviously you can do fun dumbbell stuff. There's lots more options that are more comfortable for pushing exercises with dumbbells in my opinion. If you like complex movements and KBs, then if you haven't you should youtube the Turkish getup! Not really optimizing anything in an explosiveness/athleticism or bodybuilding way, but a really fun movement that works balance and strength in a few places and will tire you out!

I'd also recommend getting some instruction and learning how to do the olympic and powerlifting exercises with the barbell. Snatch is too much for my both operated on middle aged shoulders, but mid weight cleans are super fun. And barbell squats let you get a much better leg workout that's not limited by grip in KBs. Same for things like barbell lunges, or bulgarian split squats. And even if you don't want to get hand straps, just having one hand facing forward and one backward on a barbell for a romanian deadlift gives much better leg exercise than you can get while gripping a KB.

Lots of bodyweight/calisthenics stuff that can be fun too. Even just mixing in days of different kinds of pushups (to @saevel25's load and stretch point, deficit pushups with your hands on blocks are the best for muscle growth, even if you need to do them on your knees or at an incline so they're easier) and (assisted) pullups can be fun. If you're down then hand balancing things like yoga crow, elbow stands, or hand stands are a great piece of a workout, if not optimized for muscle growth or anything.

Also, I find the culture a little to cult-y, but crossfit can be a good source of fun workouts. Honestly even just what's called the "warm up" at some gyms is enough for me, especially if I don't have a ton of time that day.

Anyway, that's a lot. Generally I'd recommend branching out. It's more fun! Find workouts and look up youtube instruction for exercises you don't know how to do. Happy to help if you want to DM saevel25 and me.

[Elmer]

1 hour ago, saevel25 said:

Depends on the adaptation you want to work on. 

Strength: Ability to produce force
Reps: 4 to 8 reps, though up to 10 reps can improve strength but more slowly. 
Progress: Improving 1 Rep Max 
Volume: 5-15 sets per week per movement patter (not muscle). This is more about the big movements. 
Effort: Rate of Perceived Exertion, you do not train to failure, you are just trying to improve the how much weight you can lift. This will be more explosive movements. 
 

Hypertrophy: Muscle Growth
Reps: 5 to 30 reps, though 30+ can still get gains just not at the cost of how much fatigue you will get. Low range you get into strength benefits and not optimizing hypertrophy. 
Effort: At specific loads, how many reps it takes you to get to within 3 to 0 of your reps in reserve, for each set. You are just trying to get volume. This will be more controlled movements to really stimulate muscle growth. 
Sets: 5 to 20 sets per week per muscle group. 

If you are not taking your muscles to close to failure, with in specific rep range and set ranges then you are limiting your muscle growth potential. What you are doing maybe close to just cardio workout with a small amount of muscle gain. 

The greatest muscle growth happens when the targeted muscle is stretched and under load. 

Example, if you are doing kettle bell swings. You are training more plyometric and not hypertrophy. You really don't get into a deep squat which stretches the quads and glutes, which then produces the most muscle stimulus. 

 

1 hour ago, mdl said:

+++++ to what @saevel25 said. If you're interested in strength and muscle growth and not just maintaining decent general fitness, then look there. The science based lifting crowd on youtube is really good these days. Renaissance Periodization and Jeff Nippard for maybe intimidating bodybuilding focus. Athlean X is my favorite for more like athletic strength plus muscle growth/aesthetics.

If you like kettlebells then obviously you can do fun dumbbell stuff. There's lots more options that are more comfortable for pushing exercises with dumbbells in my opinion. If you like complex movements and KBs, then if you haven't you should youtube the Turkish getup! Not really optimizing anything in an explosiveness/athleticism or bodybuilding way, but a really fun movement that works balance and strength in a few places and will tire you out!

I'd also recommend getting some instruction and learning how to do the olympic and powerlifting exercises with the barbell. Snatch is too much for my both operated on middle aged shoulders, but mid weight cleans are super fun. And barbell squats let you get a much better leg workout that's not limited by grip in KBs. Same for things like barbell lunges, or bulgarian split squats. And even if you don't want to get hand straps, just having one hand facing forward and one backward on a barbell for a romanian deadlift gives much better leg exercise than you can get while gripping a KB.

Lots of bodyweight/calisthenics stuff that can be fun too. Even just mixing in days of different kinds of pushups (to @saevel25's load and stretch point, deficit pushups with your hands on blocks are the best for muscle growth, even if you need to do them on your knees or at an incline so they're easier) and (assisted) pullups can be fun. If you're down then hand balancing things like yoga crow, elbow stands, or hand stands are a great piece of a workout, if not optimized for muscle growth or anything.

Also, I find the culture a little to cult-y, but crossfit can be a good source of fun workouts. Honestly even just what's called the "warm up" at some gyms is enough for me, especially if I don't have a ton of time that day.

 

Thanks for advice.
I have to be careful as well, I have 1 repaired shoulder and 1 repaired bicep (in 2019 I tore my bicep muscle right off the bone).
Due to an iffy back I try to avoid swings but stick to the squat, press and thrusts.
 

[saevel25]

I think avoidance probably leads to more injuries in the future. 

18 hours ago, Elmer said:

Due to an iffy back I try to avoid swings but stick to the squat, press and thrusts.

So do I, but I am doing more squats, deadlifts, and back rows to strengthen it. I am not pushing it to crazy weights. Lost of body weight stuff, light dumbbells or cable. The more you can train your body to do full range of motion under higher loads, and athletic motions, the more it will be strengthened and better off. 

Re-injury probably comes from going back to near 100% too soon. 

Note, if you gained muscles in the past, it takes like a couple of weeks to regain it. Your body remembers where it was at. You can be off training for months and get back into shape (not losing fat), but muscle composition much quicker. 

Another reason why lifting weights early is really important in life.