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Daily exercise log

Helix

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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.
 
While I don’t have a formal exercise program, I will say my time arguing politics is directly proportional to the level of sunshine and temperature out of doors.

Congrats on the weight loss, that’s a big deal.
 
While I don’t have a formal exercise program, I will say my time arguing politics is directly proportional to the level of sunshine and temperature out of doors.

Congrats on the weight loss, that’s a big deal.

thank you. 2005 and 2007 were my big years for weight loss. when i quit smoking in 2008, i felt like i could fly. those were all good decisions.
 
Weights today:


The routine is split into two circuits. After a quick warmup, the idea is to move from one exercise to the next with no rest, except perhaps 10-20 seconds after completing one circuit. I go through each circuit 3 times in a normal workout. However, I've started alternating where I do 6 passes through the first on one day, then 6 through the second on the next.

Circuit 1

Curls (alternating two-handed curl bar and individual dumbells in each pass): Reps to failure at high weight immediately followed by reps to failure at low weight.
Single-handed row, braced against bench
Standing shoulder fly Reps to failure at high weight immediately followed by reps to failure at low weight.
Weighted dips

Circuit 2

Skullcrushers (two-hand curl bar)
Flys (which apparently may also be a contributor to shoulder pain. I may rethink that and dips. But I don't have room for a full olypmic bench and there's no way my wife could spot for me).
Reverse-flys
Weighted dips
horizontal pullups, aka, resting heels on bench w/ back facing floor (basement ceiling too low for a stand, and the door frame down there sucks so I can't use one of those clamp-on things).


Sometimes: rep conditioning

Quick alternation of dips (take ten pounds off per set until unweighted, then a few more sets) and pull-ups, sometimes going past not being able to do any more dips, switching to push-ups, then continuing until I can only complete one. (Takes a while).
 
Just finished my 1 AM run on my treadmill. 3 miles in 30 minutes. Its nice to do it late at night when everybody is asleep so nobody bothers me. Now for a soak in the tub and off to read before bed.
 
Hour walk with the dog this morning. Hoped to catch the Mets this afternoon but they are already down 5. Time to take another walk! LOL
 
Oh! I love this idea!

Today: A little over 40 minute run on the treadmill, 3.2 miles. (I did 50 minutes yesterday so I cut it off at 40 today.)
 
5.4 mile run in light rain. Refreshing, actually. Though there are a few spots along the circuit where I have to watch out for cars hitting puddles....
 
Did 30 minutes of HIIT running (9 intervals).
 
I like this thread idea.
Could be a good motivational tool.
Weights for me on Monday, heavy day (relatively speaking...I'm an old fart), so 2 minutes between sets : Deadlifts 3 sets, chinups 3 sets, bench presses 3 sets, lunges 3 sets, dumbbell curls 3 sets.
 
Lifted my coffee mug 14 times so far this morning. Almost ready for another mug, but it will have to wait until after I walk the dog. We will walk to the bagel store, 3 blocks away. Armed with a backpack filled with fresh bagels, we will proceed to the our favorite dog grooming shop, two miles away. As soon as Dog realizes where we are, his fear of getting wet will commence our immediate turn around. On the way back we will stop and visit some of Dog's friends, especially his favorite butcher shop, further increasing the weight of my backpack, and continue home with Dog's mouth laboriously gripping a bone and drooling. Then returning to the arduous task of lifting my coffee mug, this time suffering a toasted whole grain bagel lightly buttered, at least a half hour chew. In the meantime, Dog will be arduously searching for a place to hide his new bone from the cat, who could care less. She already knows he will hide it under his pillow, and will later move it somewhere out in the open for my wife to step on, and drive Dog crazier.

She will blame Dog, then she will blame me, then she will demand coffee and a bagel. The cat will cuddle in her arms to calm her down. Then I will take a nap. Ah, the trials and tribulations of geriatric morning exercise. ;)
 
Tuesday: 4 mile morning walk in the country. Bright, clean, windy day. I could see the golden poppy fields on the coast range and the snow capped Sierras to the east.
Usually I do 30-50 minutes of cardio/fat-burning exercise in the afternoon. Instead of that, I worked in the garden. Turned over a 20' X 20' plot of soil for my tomatoes and zucchinis.
 
most of my entires will be similar. i chose walking as my primary exercise many years ago because it helps me to maintain my weight loss, and i actually enjoy it.

Tuesday : 15k steps

today : 12.5k steps so far.
 
Wednesday: Did the 4 mile morning walk. These wonderful spring days don't last for long, so I'm taking advantage.
In the afternoon, I did my strength-endurance workout. 3 sets, high reps, 1 minute between sets. Lightweight squats, diamond push-ups, wide rows, close grip push-ups, barbell curls. Final sets to failure. I try to add additional reps at every workout, but I don't always succeed.
 
Thursday: Spent an hour walking around different neighborhoods looking at houses I would like to purchase if they ever came on the market.
In the afternoon, I walked to my granddaughter's softball game--2 miles roundtrip.
At the game, I resisted the urge to eat 3 hotdogs. I limited myself to 1 hotdog plus a small bag of peanut M&Ms.
 
The lifting routine..
 
Friday: Took morning bicycle ride on gravel canal road.
10 mile ride south was a breeze....literally.
10 mile return ride north into a 20mph wind was rough. Quads pretty well scorched.
Postponed my usual Friday PM weight workout til Saturday.
No, not because of my burning quads. It seems that my gym--- aka "the garage"---has been transformed into a yard sale staging area.
 
Friday : 15k steps
 
3.5 mile run.

Several miles walking coming up. Nice day.
 
Saturday: 3 sets 2 minutes between sets. Deadlifts, chinups, bench presses, weighted lunges, dumbbell curls. Rep range 8-10 except for chins 10-12.
 
Flys (which apparently may also be a contributor to shoulder pain. I may rethink that and dips. But I don't have room for a full olypmic bench and there's no way my wife could spot for me).

I just noticed the bolded. In my case I can say flyes and dips definitely aggravate shoulder pain. When I stop doing those two exercises, my right shoulder pain disappears. When I get a little overconfident and resume dips or flyes the pain returns. Wide-grip benches and incline presses are also banned from my workouts.
 
~7 miles walking.
 
I just noticed the bolded. In my case I can say flyes and dips definitely aggravate shoulder pain. When I stop doing those two exercises, my right shoulder pain disappears. When I get a little overconfident and resume dips or flyes the pain returns. Wide-grip benches and incline presses are also banned from my workouts.

I've learned and found by experience that the main culprit is the angle you hold the weights, for flys. Keep each dumbell parallel with the floor, no problem. Hold them at an angle (as it used to be taught), and you're putting too much pressure in the wrong places.
 
Push ups, crunches, followed by stretching and yoga, then meditation. Will do the 1am 3 mile treadmill run tonight.
 
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