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Post by wondermonkey on Jan 20, 2016 4:40:31 GMT -8
I ending up doing chest/tris the 18th with flat bench then close-grip bench finishing with some shrugs and crunches.Yesterday I did a 5-6 mile walk and slept/rested a lot.I need to do a leg/squat workout to complete my week in 8 days now.I have basically done three straight chest workouts waiting to feel ready to train legs as they seem to be taking at least a full week for recovery now.I seemed to be able to train legs more frequently when I cycled more as when they were tight from cycling the squats seem to loosen them up and hit them differently for more complete training.I would even get doms with a wide stance to hit inner areas.I think the blood flow from the cycling keeps them warmed up more as well... I think that active recovery is a big thing so I think you are on it. I'm sure the walking helps but probably not the same. I do think as you mentioned the the back and forth help on squats and cycling is there.
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Post by wondermonkey on Jan 20, 2016 4:41:21 GMT -8
Rome wasn't built in a week. I do feel the progress happening which is good.
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Post by rwtb123 on Jan 20, 2016 5:24:00 GMT -8
I think that active recovery is a big thing There's a lot of truth to that but the dilemma is that I am now making good gains on my upper body more so than I am able to do cycling 150-200 miles/week.Plus,my knee is acting up more now probably due to the cooler weather, so I have overall cut back on aerobics recently.I do think I need to at least get back to daily walks.
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Post by wondermonkey on Jan 20, 2016 5:40:46 GMT -8
at least get back to daily walks. Great to clear the mind as well. Exercise does me good for mental and physical but nothing clears the mind like a walk or a small hike.
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walkswithblackflies
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Resident terrorist-supporting eco-freak bootlicker
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Post by walkswithblackflies on Jan 20, 2016 6:28:24 GMT -8
XC ski yesterday afternoon during a lake effect snowstorm. So much powder (mid-shin to knee deep) that I rarely even saw my skis. And the layer just on top of the solid base was sticky, so not only wouldn't my skis glide, but I got to carry a pound of snow with each step. Tiring, but I literally had the entire park to myself, and it was SO peaceful:
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Post by wondermonkey on Jan 21, 2016 8:56:49 GMT -8
What Happens When We DON’T ScaleI'm fighting this even though I know it's the right thing to do. An example is catching a snatch deep in a squat. I can snatch a weight but then to do the reps from a deep squat then stand up is difficult. Leg strength and conditioning and probably some mobility is the issue. I need to scale to my weak link and work on it.
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walkswithblackflies
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Post by walkswithblackflies on Jan 21, 2016 10:51:24 GMT -8
Leg strength and conditioning and probably some mobility is the issue Highly dependent on hip/ankle flexibility. Try to use running shoes, as they tend to have more padding in the heel (elevating the heel), putting you in a better position. For example, here is an actual Olympic weightlifting shoe (note elevated heel):
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Post by wondermonkey on Jan 21, 2016 11:37:15 GMT -8
here is an actual Olympic weightlifting shoe (note elevated heel): I've used those in the past. I want to improve my mobility though. There is a point that is difficult to get past and until I am a few months (or longer) into this I won't know what is an actual limitation and what is "hey, work on it" thing. I have a few exercises I am doing to see how much mobility I can regain. Some, I'm sure.
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Post by rwtb123 on Jan 21, 2016 13:16:14 GMT -8
I train barefoot which really improves foot/ankle strength at the cost of amount of weight lifted in some compound exercises.And no belt on heavy compound exercises that strengthen the core/hips.I do elevate my heels on a 5lb plate on most heavy leg exercises or in the case of stiff-leg dls or calf raises off a large bumper plate to improve stretch...
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Post by rwtb123 on Jan 21, 2016 15:50:22 GMT -8
Yesterday I did a 2-3 mile evening beach walk and today I finished my body part workout cycle by training legs.Warmed up by super setting flat bench leg extensions with decline bench legs curls then moved on to modified supersets of squats and heavier decline bench leg curls done somewhat more explosively.Finished with seated calf raises using my power rack and a bumper plate to simulate a gym station for this.Spent a lot of time stretching out my tight knee,working out all the pops and cracking and getting just the right width/angles on squats to take any stress off of it .On the seated calf raises I place a barbell on my quads just at the knee tie in and as I go very heavy this actually helps strengthen my knee area as well.
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Post by rwtb123 on Jan 21, 2016 21:15:43 GMT -8
January: 13th rest 14th back w/ light arms/shoulders(deadlifts/high&low cable pulls/cable work for arms&shoulders/weighted crunches) 15th chest(flat&decline bench) 16th 6 mile hike(everglades) 17th upper chest/biceps/front delts(one-armed incline bench cable flies/standing barbell curls/standing alternating bumper plate curls/standing barbell presses/weighted bench crunches) 18th chest/tris(flat bench/close-grip bench w/ a few shrugs/crunches) 19th 5-6 mile walk 20th 2-3 mile walk(beach) 21st legs(leg extensions/curls/squats/seated calf raises),6 mile walk
Took 9 days to complete the whole cycle but was able to prioritize the chest and make some gains there while waiting for my legs to recover from the bombing on the 12th.Am now trying to do a walk each evening and may start back on the bike as I was starting to feel sluggish and irritable earlier today signs I am not doing enough aerobics.
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Post by wondermonkey on Jan 22, 2016 5:52:16 GMT -8
No workout for me today as I'm heading out for a nice overnight hike/camp trip later. I could have done my morning workout and done the trip later but I didn't want to go backwards in my calf rehab.
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sarbar
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Post by sarbar on Jan 22, 2016 7:50:33 GMT -8
I post my daily workouts on Instagram (yes, I get it is really shallow), but it keeps me honest in a way nothing else ever did. So back in May I switched over to a Galaxy Note phone and my husband mentioned the S Health App that Samsung runs. Well...I played with it, and had fun - then it got hot. Once Fall came and suddenly I had 2 kids in school (the middle went to Kinder) I had more time. A step counter, in your butt pocket, is an addictive tool. But what even more ramped it up was suddenly I got the youngest child into 4 day preschool. I have THREE HOURS A DAY open. As soon as they are on the bus, off I go. The earlier in the day I make the minimum, the more steps I get. Yesterday? I celebrated 31 days in a row of going over 10,000 steps. I average 12-13,000 steps a day. My record is just over 30,000. The key is though I am hiking/walking 5 to 8 miles a day. My current goal is 40,000 steps. I'd like to be back to doing 20 mile days by spring. (BTW, one thing noted is the step count isn't always accurate with how many miles you walked. As I got in better shape, I take a longer pace, and it says I walk less miles - that photo above was GPS'ed at around 15 miles. YMMV) But if you run on Android, check it out. It also records with GPS biking, walking, hiking and workouts on machines and more. It can run without cell service. It has no ads. It doesn't hog battery.
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rebeccad
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Post by rebeccad on Jan 22, 2016 20:57:30 GMT -8
I've been able to work out most days, sneaking in bike rides between rainstorms, and swimming on other days. I've thrown in a few days that were just walking, and not far enough, and at least one that was all about gardening--pruning my apple tree.
I tried a little running last weekend, and that was too soon. My ankle seems to have plateaued at about 80%--mostly good ROM, and not much pain, but too much use or overextension, and it hurts. And that hasn't improved all week.
I won't be able to keep to my standard level of exercise until I can get back to running, since there are just too many days when that's all I have time for. Swimming and biking take a lot more time, as does walking.
I have enjoyed nice 3-mile hikes the last 2 Sundays. This weekend I'll either go for 4+ or for a bike ride, if it's not raining (if it is raining, I get to do the hike).
I finally hit a mile again on my swim today, along with the 38-min. round-trip bike ride to the gym. That's a workout that leaves my legs tired enough to make walking up the hill after work a challenge.
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Post by rwtb123 on Jan 23, 2016 1:21:54 GMT -8
I rested yesterday then trained back early this morning.Modified supersets of one-armed t-bar rows using a barbell with cable pulldowns,then deadlifts with cable rows from a low pully seated on a bench.I have always really felt the t-bar rows with a barbell as I have adapted it by keeping the bar between my legs and angled outward and then using a staggered stance to hit my back just right. ETA: 5 mile walk this evening
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