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Daily exercise log

Ugh, I think I need to take another break from my treadmill runs. It seems my leg keeps bothering me- the aches happen afterwards. Stretching doesnt seem to help.
 
Leg is still sore. I'll wait another week before I decide to see a doctor about it if it persists. In the meantime I guess it will have to be more swimming in the pool using breast and back strokes for cardio.
 
14k steps.
 
Went to the gym yesterday, am currently on a 5x5 program to get the ball rolling, then gonna switch to a 5/3/1 program in December.

Squats (5x5): 155lbs

Overhead Press (5x5): 75

Bent Over Rows (5x5): 115

Seated Triceps (5x8): 55

One Arm Triceps (5x8): 30

Standing Triceps (5x8): 60

Tricep Kickbacks (5x8): 40

Skullcrushers (5x8): 50
 
I am also a 5x5 fan. It is a good method for the start of weight training.
This is a great thread that will do much more good than harm for all who participate.
I have been a runner my entire life and I still love it with a passion. I did have to branch out and start strength training and stretching with age.
Mon, Wed and Fri are 5x5 training with twists and turns mixed in.
Tues, Thur and Sat are mid section and cardio efforts.

We are coming up on the Holiday season people. from Nov 1 to Dec 31st, I go to the gym every day. It does not matter how good or bad I feel, it is about burning calories every single day during the absolute worse time of the year for gaining weight. Since I have been doing this routine, I have made it into the new year without gaining weight.

Will definitely stop in on this thread on a regular basis. Thank you very much for contributing, it was great seeing your routines.
 
Monday: 7 minute plank warm up, pushups, pullups, dips, free-weights(20lb adjustable)
Tuesday: 10 minute plank warm up, 10 minutes ab wheel(not including short rest between sets), 5 minutes jump rope, foot work drills, shadow boxing
Wednesday(today): rest
Thursday: repeat Monday, might add 20 mile bike ride
Friday: repeat Tuesday
Saturday: rest
Sunday: 20 mile bike ride, pretty much a rest day.

I keep my workout as simple as possible so I actually keep up on it. The ab wheel is an ass kicker though.
 
CitizenBasehead said:
Monday: 7 minute plank warm up, pushups, pullups, dips, free-weights(20lb adjustable)
Tuesday: 10 minute plank warm up, 10 minutes ab wheel(not including short rest between sets), 5 minutes jump rope, foot work drills, shadow boxing
Wednesday(today): rest
Thursday: repeat Monday, might add 20 mile bike ride
Friday: repeat Tuesday
Saturday: rest
Sunday: 20 mile bike ride, pretty much a rest day.

I keep my workout as simple as possible so I actually keep up on it. The ab wheel is an ass kicker though.
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I don't do much cardio when there are fires and the air quality is ****. I normally add a lot of bike riding. I don't do squats because on my i'm feet all the time and have to keep my leg exercises low impact, do to skating injures.
 
Finally almost back to where I was in 2014. An extra 125lb extra pounds strapped around the waist for dips, etc. Maintaining the ~3 full lift sessions/week in general.



Maintaining the ~3 runs/week, at 2.7 or 5.4 miles/run generally. Depends on time. Sometimes 8.1 or 10.8 (the circuit I run around is 2.7 miles and I'm not changing it - I don't have to ever wait for a traffic light and there are only a few driveways along it).
 
This morning I did nothing but bench presses. For the last five sets I was intending on doing 230 for 9 reps, but I felt really good on the first set and ended up doing 12 (roughly equivalent to 322 for one rep), probably would have gone for 13 if I had a spotter. That's the most I've done at that weight in at least two years. Sometimes I feel strong, sometimes not so much - i which I could figure out exactly why I feel strong some days so that I could repeat that feeling every workout.

I never stepped foot in a gym til I was 48, on my 50th birthday I benched 300, my 55th is coming up in a few weeks and my goal is to bench a legit 315. I know that's like maybe half of what top level powerlifters do, but I'll settle for being half as strong as the strongest people on earth.
 
Closing on a goal...

up to an extra 140lb around the waist for the first few sets of weighted dips. Want to get to 150lb.....maybe 200lb later, but that's iffy.
 
Yay. Olympic bar arrived as did the beginning of plates to fit on it. Hope to work up to ~600lbs deadlift, but it'll take quite some time; couple years at least, probably, if not three. I was there a decade and a half ago, and I'm not that old..... I haven't done a proper legs lifting routine in 7ish years, instead just running all the time and doing upper body stuff. Wonder how pathetic the first legs day will be. Better be over 350 at least, and with multiple reps. But we'll see.

No point in buying a gym membership when you have a basement and a little space. You can do just about anything with free weights, and I've become a major fan of them over machines.
 
Question: anyone know a dip belt with capacity up to 225lb or so? I hope to maybe get there one day. I've had two snap on me in short order @ 150lb. Just ordered the next-best I can find (143lb capacity, so it should work for a while above that), but would definitely appreciate having a backup in place...
 
I haven't posted in a long while. I've been doing ok, but had some health issues interfere and some family care issues as well. I've been well and back on a consistent exercise schedule. Today I got right up against a goal I've had for a while. A decade ago, I used to consistently run 3 miles a day in 30 minutes plus change and sometimes a few seconds less. I hit 3 miles at 31:04 today. This as as close as I've come in a long while (a knee injury not related to exercise and a back injury not related to exercise, really set me back). Made my freaking day! :)

Can't wait to run tomorrow!
 
Helix said:
i thought that logging daily exercise might make for a fun thread. I have done this on another site since 2010 or so, and it helps me to maintain a healthy weight and to hold myself accountable. i might post a little more about my own weight loss story in this thread from time to time. if there's a good response to this, i'll sticky it.

today : took a half hour walk in my hometown. later, i'll be packing up and doing some stair climbing.
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Hey this is a good idea. Thank you. I'll be monitoring and posting.
 
Oof. Started out with what was to be my usual 45-55ish minute full upper body work out. Then I extended it another 30m. Then I did a full hour of deadlifts, despite having done leg day yesterday. 2.5h total, thereabouts.

Hopefully it doesn't snow too much tonight...
 
I knew it might be more of a slog today because my legs were tired last night, but it wasn't as bad as I thought, once I got going. 3 miles in 31:52.

Tomorrow I get back to the Bowflex too. It's hard to work that in some days so I've been concentrating on the running.
 
Mr Person said:
Oof. Started out with what was to be my usual 45-55ish minute full upper body work out. Then I extended it another 30m. Then I did a full hour of deadlifts, despite having done leg day yesterday. 2.5h total, thereabouts.

Hopefully it doesn't snow too much tonight...
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The rare instance I feel genuinely sore. And it looks like there is some shoveling to do. Maybe whiskey first, methinks. Later.
 
Didn't feel speedy, so I ran a bit slower for 40 minutes and got in 3.3 miles.

Did some lifting on the Bowflex too. I go for reps over weight. That's what I've always heard when wanting to get toned. A few years back, the lighter weights and more reps worked fine and I loved my arms. Recently I read that the weight and less reps are more important.

What's the consensus here, weightlifters?
 
Gina said:
Didn't feel speedy, so I ran a bit slower for 40 minutes and got in 3.3 miles.

Did some lifting on the Bowflex too. I go for reps over weight. That's what I've always heard when wanting to get toned. A few years back, the lighter weights and more reps worked fine and I loved my arms. Recently I read that the weight and less reps are more important.

What's the consensus here, weightlifters?
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Lifelong lifter here. Well, since I was 16 or so, college athlete and long time HIIT and periodization fan.

What's most important over time, I experienced, is going through 2-4 week stages of light, then medium, then heavy, then 1 week or 2 of rest. Repeat.

Light for me is 10-15 reps, medium 6-10 and heavy 1-5.

Learned about this from my alltime fitness hero, who's STILL at it, the incredible Mr. Clarence Bass, author of "Ripped", among other books.

Google his name and that title and see just how toned one can get.
 
Gina said:
Didn't feel speedy, so I ran a bit slower for 40 minutes and got in 3.3 miles.

Did some lifting on the Bowflex too. I go for reps over weight. That's what I've always heard when wanting to get toned. A few years back, the lighter weights and more reps worked fine and I loved my arms. Recently I read that the weight and less reps are more important.

What's the consensus here, weightlifters?
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For gaining strength, high weight / low reps / more sets.

I'm not sure about being more toned, but high reps (and slow movement) certainly do condition the muscles to perform longer.



A lot of this is pseudoscience and anecdote, though. I've at least always seemed to gain faster with something like 3-6 rep sets than 6-8.

Others will recommend periods of low rep, periods of medium reps, periods of high reps. One for X weeks, then switch. :shrug:
 
Tanngrisnir said:
Lifelong lifter here. Well, since I was 16 or so, college athlete and long time HIIT and periodization fan.

What's most important over time, I experienced, is going through 2-4 week stages of light, then medium, then heavy, then 1 week or 2 of rest. Repeat.

Light for me is 10-15 reps, medium 6-10 and heavy 1-5.

Learned about this from my alltime fitness hero, who's STILL at it, the incredible Mr. Clarence Bass, author of "Ripped", among other books.

Google his name and that title and see just how toned one can get.
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Ohhh! That sounds interesting. Cyclical weightlifting appeals to me. From reading your posts, it seems as though you lift every day? Not every other day?

I've done HIIT runs on and off, but I'm kind of addicted to running. I hate not running for a day to recover, I don't feel right. So I do HIIT when I know I won't have a chance to run the next day.

EDIT: I mixed you up with MrPerson. Sorry.
 
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Mr Person said:
For gaining strength, high weight / low reps / more sets.

I'm not sure about being more toned, but high reps (and slow movement) certainly do condition the muscles to perform longer.



A lot of this is pseudoscience and anecdote, though. I've at least always seemed to gain faster with something like 3-6 rep sets than 6-8.

Others will recommend periods of low rep, periods of medium reps, periods of high reps. One for X weeks, then switch. :shrug:
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That's the thing. I don't want to gain. I just want pretty arms. I don't mind being strong, but I don't want size, just a nice, toned shape.

It's like everything. It seems the "collective wisdom" flips every once in a while.
 
Gina said:
Ohhh! That sounds interesting. Cyclical weightlifting appeals to me. From reading your posts, it seems as though you lift every day? Not every other day?

I've done HIIT runs on and off, but I'm kind of addicted to running. I hate not running for a day to recover, I don't feel right. So I do HIIT when I know I won't have a chance to run the next day.
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5 days a week. Legs, Chest, delts, back, arms.

Run every day varying from a moderate clip 60-75 minutes to a 'hard middle' more intense 20-30 minutes to occassional sprint intervals.

At 53 now, lifting every day would impede any progress or gains I might ever make, as recovery is more important than when I was, say, 23.
 
Tanngrisnir said:
5 days a week. Legs, Chest, delts, back, arms.

Run every day varying from a moderate clip 60-75 minutes to a 'hard middle' more intense 20-30 minutes to occassional sprint intervals.

At 53 now, lifting every day would impede any progress or gains I might ever make, as recovery is more important than when I was, say, 23.
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Gotcha! Parts, not the whole body. Makes sense!

I hear ya. That's kind of my philosophy for running. I'm not spring chicken myself, so I listen more to what my body is telling me as far as how long or intense. A decade ago or so, it was 3 miles a day in 30 minutes or less, at the least. Period. LOL
 
Gina said:
That's the thing. I don't want to gain. I just want pretty arms. I don't mind being strong, but I don't want size, just a nice, toned shape.

It's like everything. It seems the "collective wisdom" flips every once in a while.
Click to expand...

Yeah, I suppose I'm not the one to listen to on that. I will say I've noticed the biggest two factors for me, a person not going for toned, are consistency over time with getting workouts in and maintaining low bodyfat%.



May main goals now have to do with addressing a decade of running without doing leg lifts, only upper body...
 
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