Various stretches worked in with 3 cycles of 12 reps of various exercises; e.g., crunches, pushups, planks.
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Old Fogies Club: What was your workout today?
- Thread starter August West
- Start date
Monday; stretching
Tuesday; pullups, inverted rows, hangboard, hanging leg raises, stretching.
Wednesday; scrambling in the Flatirons, stretching
Tuesday; pullups, inverted rows, hangboard, hanging leg raises, stretching.
Wednesday; scrambling in the Flatirons, stretching
Weights today incorporating pull-ups and dips.
Stretching
3 cycles of 12 reps of various exercises; e.g., weighted squats, light weight work.
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Yesterday's indoor cycling workout on Zwift.
10 mins warm-up
Ramp FTP test - got it to 360w (FTP 270, 3.7 w/kg). Not bad for the beginning of the prep for the racing season, but far from my best 320 w/ 4.1 w/kg
10 mins cool-down
10 mins warm-up
Ramp FTP test - got it to 360w (FTP 270, 3.7 w/kg). Not bad for the beginning of the prep for the racing season, but far from my best 320 w/ 4.1 w/kg
10 mins cool-down
Long walk with LOTH!! 
Been out of the loop for a cool minute, but back in the thick of it now. 2 miles treadmill today, finished up with a good cool down and stretch and a pretty awesome protein smoothie I whipped up. 
A set of deadlifts and then 3x5 bench press plus backoff triples.
Rock Climbing and stretching. Had the whole crag to myself for the entire day.
Various stretches worked in with 2 cycles of 12 reps of various exercises; e.g., crunches, pushups, planks.
16,000+ steps
16,000+ steps
Managed to get in a third run this week, back to my old route. I was slow and dogging it the first half, which is also slightly up hill. I pushed myself on the way back for a better time than Wednesday.
Shoulder PT:
Weights: curls (2 15 lb barbells)
and triceps (35 lbs), 3 reps of 10, plus misc.
Band pulls. Side to side, above head and from floor pulls. 3x10 reps
Running:
Warmups: stretches, 30 (knee) push-ups, 40 sit-ups. Planks: 60 seconds. Back and leg stretches
Run: 4.8 mi, 60:34
Shoulder PT:
Weights: curls (2 15 lb barbells)
and triceps (35 lbs), 3 reps of 10, plus misc.Band pulls. Side to side, above head and from floor pulls. 3x10 reps
Running:
Warmups: stretches, 30 (knee) push-ups, 40 sit-ups. Planks: 60 seconds. Back and leg stretches
Run: 4.8 mi, 60:34
Upper body, cable equipment.
Back, shoulders, chest.
Back, shoulders, chest.
Weights today: chest and core focus.
Good week of workouts
Tuesday and Saturday total body strength training. Adding pull-ups and dips back in to my heavy duty resistance bands and Nautilus equipment sessions
Thursday was intervals on the Airdyne. Brutal.
All the other days were Zone 2 aerobic sessions using various modalities. These easier days are critical for recovery and my 63 YO joints.
Stay healthy!
Tuesday and Saturday total body strength training. Adding pull-ups and dips back in to my heavy duty resistance bands and Nautilus equipment sessions
Thursday was intervals on the Airdyne. Brutal.
All the other days were Zone 2 aerobic sessions using various modalities. These easier days are critical for recovery and my 63 YO joints.
Stay healthy!
Chan Eil Whiskers
Fumbling about.
Hydrorevolution in the Kroc Center pool.
Today I did a longer than usual workout, about 45 minutes.
In addition to walking in the water pushing or pulling the barbell my workout included...
Everything in the water is against resistance in all directions of course. Resistance increases with the speed of movement.
Adding weight lifting in the water and extra efficient resistance training in the water has been one of the best exercise decisions I've ever made. I love the variety, the water itself, the movements, the efficiency, and the results. It seems when I'm exercising in the pool a whole lot easier than the post workout feeling and the results might suggest.
Happy shaves,
Jim
| Used only this one versatile piece of equipment. |
Today I did a longer than usual workout, about 45 minutes.
In addition to walking in the water pushing or pulling the barbell my workout included...
- 190 squats
- 90 deadlifts
- 200 standing benchpresses (remember you're in the water and it makes sense)
- flies
- curls
- 90 Spartans (an exercise almost impossible except in the pool)
Everything in the water is against resistance in all directions of course. Resistance increases with the speed of movement.
←These have more resistance than the yellow barbell. This has less.⇢ |
Adding weight lifting in the water and extra efficient resistance training in the water has been one of the best exercise decisions I've ever made. I love the variety, the water itself, the movements, the efficiency, and the results. It seems when I'm exercising in the pool a whole lot easier than the post workout feeling and the results might suggest.
Happy shaves,
Jim
3 cycles of 12 reps of various exercises; e.g., weighted squats, light weight work.
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15,000+ steps
Chandu
I Waxed The Badger.
Zercher Squats and some barbell leg press ala the old timers with the bar resting on the arch of my foot (in a power rack).
This is an interesting article I've actively pursued size and strength for 40 years and am coming to the same conclusion laid out in this article.
Resistance training may be once per week and walking near daily and some mobility/flexibility a couple times as well.
www.ironcompany.com
IMO most that pursuie size or strength don't put enough into recovery but try to "work hard" meaning frequent as that is what delivers in other areas of life. You want to be a concert pianist, once a week won't cut it. You want to be big and strong? Once a week might be right, especially if you've been at it more than a year or two. I think for guys that really enjoy lifting, only going once a week is mentally difficult.
This is an interesting article I've actively pursued size and strength for 40 years and am coming to the same conclusion laid out in this article.
Resistance training may be once per week and walking near daily and some mobility/flexibility a couple times as well.
Recovery - Unified Rest Equals Unified Gains | RAW with Marty Gallagher
I have recently concluded that the training recovery precepts I have lived by, taught and championed for decades are wrong. It turns out our definition of less might not have been less enough. Reasses
www.ironcompany.com
IMO most that pursuie size or strength don't put enough into recovery but try to "work hard" meaning frequent as that is what delivers in other areas of life. You want to be a concert pianist, once a week won't cut it. You want to be big and strong? Once a week might be right, especially if you've been at it more than a year or two. I think for guys that really enjoy lifting, only going once a week is mentally difficult.
8 km trail run - mud, ice and snow 
Afternoon Trail Run - Stoyan E.'s 8.3 km run - https://www.strava.com/activities/8548355918
Afternoon Trail Run - Stoyan E.'s 8.3 km run - https://www.strava.com/activities/8548355918
Arms workout before church. Biceps, Triceps, Forearms.
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