Training logs

[MoBookworm1957]

For all those ladies who are worried about flabby arms.
Have I got an exercise for you.
Get one of those manual yarn ball winders.
The muscles in my back are sore, my shoulder is sore,between my shoulder blades are sore.
Other wise walked 14.4 miles last week total.
Just over 2 miles today.
But it's a start.

 

[Spikedriver]

Strength day:

Romanian deadlift 3x10
Bench press 3x15
Lat pulldown 3x15
Leg press 3x15
Dumbbell shoulder press 3x12
Dumbbell chest supported rows 3x10
Skullcrushers 3x12
EZ bar curls 3x12
Rear delt flyes 2x12, 1x15
Tricep pushdowns 3x15
DB hammer curls 2x15

Then, first bike ride of the year. 3.75 miles...

 

[Spikedriver]

Cardio day

21 minutes on the elliptical
11 minutes on the recumbent bike

32 minutes total

According to the computer, about 350 calories burned.

 

[Meerkat]

Glad yall are still going at it.

 

[Spikedriver]

Took a couple days off for family events. Back into it tonight, strength session...

Romanian deadlift x4
Bench press x3
Lat pulldowns x3
Leg press x3
Shoulder press x3
Barbell hip thrust x3
Lateral delt raise x3
Rear delt flyes x3
Skullcrushers x3
Hammer curls x3

 

[MoBookworm1957]

Trying to get back up to 2 miles a day.
Started doing Physical Therapy on left arm.
2 pound weight limit for right now.
Hand exercises,light weight training.

 

[Spikedriver]

27 minutes cardio

15 minutes on elliptical
12 minutes (1 mile) on treadmill

 

[Spikedriver]

Strength day. Only compound movements today because I just wasn't feeling it...

Romanian deadlift 4x8
Bench press 3x15
Leg press 3x15
Shoulder press 3x15
Bent over rows 3x15

 

[Spikedriver]

Strength day. I've decided to change my routine a little bit. I'll do big compound lifts every 4 days, and do smaller isolation lifts in between, so the schedule might look like this -
Monday, big lifts
Wednesday, isolation lifts
Friday, big lifts
Sunday, isolation lifts
Tuesday, big lifts
Thursday, isolation lifts

And so on, and so forth.

Hopefully this will add strength to some of my smaller muscles like triceps and shoulders that are lagging behind and causing me to fail at the bigger lifts.

Today, lateral delt raise x4
Rear delt flyes x3
Front delt raise x3
Skullcrushers x3
EZ bar curls x3
Shrugs x3
Concentration hammer curls x3
Tricep pushdowns x3
Pec flyes x3
Preacher curl machine x2
Tricep extension machine x2

 

[Meerkat]

@MoBookworm1957 @Spikedriver

Good yall are keeping with it.

 

[MoBookworm1957]

Walking 2 miles a day or there about.
Still working with squish ball, 2 pound dumb bell weights.
See surgeon on Wednesday for post op 2 week follow up appointment.

 

[Spikedriver]

Went to gym to do my big compound movement lifts today. Got through 4 sets of Romanian deadlifts and started to feel a little off. Did one set of bench press and I knew I was done for the day. I'm not a young kid anymore, no reason to push it. I'll hit it hard tomorrow...

 

[MoBookworm1957]

Still walking with and without dumb bell.
Been averaging about 2 miles a day.
Did some lifts today.
Had to unload groceries.
Had to do some squats too.
Dropped some Sweet Potatoes 3 pound bag.
You don't need fancy equipment.
Just use groceries.
Just having fun with you Spikedriver.

 

[Spikedriver]

Romanian deadlift x4
Bench press x3
Bent over row x3
Military press x3
Bench front squats x3 light
Lateral delt raise x3
Rear delt flyes x3
.

 

[MoBookworm1957]

Will have to come up with new exercise plan.
Walked 2500 steps at the VA today.

 

[Spikedriver]

Short session today, got way too much to do, but I did 4 of my big 5 lifts:

Romanian deadlift x4
Bench press x3
Bent over rows x3
Military press x3

 

[MoBookworm1957]

Walked 3 miles yesterday.
Yoga,stretches

 

[Spikedriver]

Ok, so I've been a terrible slacker...haven't been in the gym for a week. Well, I got back today. Time to lift a little:

Romanian deadlift x4
Bench press x3
Leg press x3
Military press x3
Rear delt flyes x3

I'm getting burned out a little bit. After 3 or 4 lifts I'm ready to be done. Not sure what to do about that. Time to find a way to adjust...

 

[MoBookworm1957]

Ballet stretches
Deep knee bends almost to deep squats, but not quite.
Orange band stretches for my arm(it's still weak).
And yes I know I didn't get hurt in 3 weeks.
I know it will take longer than 3 weeks to heal.

 

[Meerkat]

Ok, so I've been a terrible slacker...haven't been in the gym for a week. Well, I got back today. Time to lift a little:

Romanian deadlift x4
Bench press x3
Leg press x3
Military press x3
Rear delt flyes x3

I'm getting burned out a little bit. After 3 or 4 lifts I'm ready to be done. Not sure what to do about that. Time to find a way to adjust...

Try music. It always jacks me up.First just a little easy listening but up lifting.

 

[Meerkat]

Ballet stretches
Deep knee bends almost to deep squats, but not quite.
Orange band stretches for my arm(it's still weak).
And yes I know I didn't get hurt in 3 weeks.
I know it will take longer than 3 weeks to heal.

As usual MoBook you seem to be doing great.

 

[Spikedriver]

Try music. It always jacks me up.First just a little easy listening but up lifting.

I typically do have music during my workouts. I have a little JBL bluetooth speaker I take to the gym. But when there's others there, it would be rude to start blasting my music.

Burnout is pretty normal. I'll just try to keep at it. Even lifting weights once a week will lead to gains in strength, just a lot slower than 2 or three times a week.

 

[Meerkat]

I typically do have music during my workouts. I have a little JBL bluetooth speaker I take to the gym. But when there's others there, it would be rude to start blasting my music.

Burnout is pretty normal. I'll just try to keep at it. Even lifting weights once a week will lead to gains in strength, just a lot slower than 2 or three times a week.

I understand,sure it won't last too long.

 

[MoBookworm1957]

As usual MoBook you seem to be doing great.

I have gained weight
About 15 pounds,maybe it's muscle..

 

[Meerkat]

I have gained weight
About 15 pounds,maybe it's muscle..

Probably for you it is, but mines not. I gained 14 ibs but I was too skinny so I needed to gain some.But I did not need the extra couple inches in my stomach.So last few days it has been beets,cole slaw for breakfast,lunch and dinner.Yesterday I did open a jar of limas for breakfast ate half cup of those.
I need to ge back into workout aka dance.Hurt my back last month but it fine now.
MoBook and Spike yal seem to be doing great.

 

[Spikedriver]

Did some exercise band work in the hotel room tonight. Triceps extension, triceps kickback, curls, chest press, rows, and lateral delt raises. Nothing too strenuous, just trying to keep the muscles moving...

 

[Spikedriver]

Forgot to log my Wednesday workout...

Romanian deadlift 4x10
Bench press 1x15, 1x12, 1x8 (had to cut this short because of shoulder pain)
Front squats 3x10 (I'm paying the price for doing these...ouch!)
Lat pulldowns 3x12
Military press 2x15 (More shoulder pain)
Resistance band Pull apart 3x15
Barbell curl 2x12

 

[Spikedriver]

Hit it real hard on Friday, but I forgot to log it here. I had to consult my notes tonight to be able to remember what all I did...

Romanian deadlift 3x10, 1x8
Military press 3x15
Zercher squats 3x8
Bench press 1x15, 1x12, 1x10
Lat pulldown 3x12
Shrugs 3x12
Lateral delt raise 3x10
Rear delt flyes 3x12
Concentration curls 3x12
Tricep pushdown 3x12
Quad extension 2x10

 

[Spikedriver]

Last gym day before hitting the road again...

RDL 6 sets low reps
Bench press x3
Lat pulldowns x3
Military press x3
Shrugs x3
Lateral delt raise x3
Rear delt flyes x3
Tricep pushdown x3
Concentration curls x2

 

[MoBookworm1957]

Walking, yoga,aerobics- no weights with left hand or arm .
I know I didn't get hurt in a month.
It will take me longer than a month to heal.
Thumb, pinkie, palm of my hand are sore still.
Fore arm tender too.