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Daily exercise log

Man, it sure takes longer the older you get, but I've been slowly building back towards where I was in the middle of last year...

On the other hand, I always seem to have some stupid injury. See the above? This time it was my left ankle, twice. The first time was also....turning and standing up. Then a week later I twisted it going downstairs with the laundry, having banged the laundry container on the wall or something, almost dropping it, not being able to see the stair, and putting my foot down not quite right to catch myself. Derpity derp. Swelling slowly going down.
 
Note: raking

On the one hand, I could go in. On the other hand, they can't do much beyond X-ray the thing and tell me to stay off it. I doubt it's broken. I mean, I've done any number of free weight upper-body workouts, standing with heavy weight, without it hurting. It's in the movement. Walking/raking/mowing aggravate it. Simple downward pressure is fine.

But what really hurts it? A weekend of playing around with the kiddo. I find myself sitting on the floor and thus in positions I wasn't used to an awful lot, when I didn't use to. And I end up stressing the wrong part of that ankle without noticing it (until I stand up).



Annoying. It pretty much blocks me from doing cardio, and I need it.
 
Foot is mostly better. Has been for some time. Around mid-feb or perhaps it was around the beginning of March I began forcing myself on runs even though every step evoked a bit of stabbing pain. But curiously.... it stopped aching for a couple of days after. I figured (correctly it appears) that I was on the other side of the injury and as long as I didn't overdo it with frequency or distance, I'd be fine. It panned out.

Building back muscle lost when I had a kid? Starting to pick up properly now. Let's see....


Today, basically, I make six passes through this circuit:

Two-arm curls: 118.5lb, 5 reps
Shoulder-raises: 22.5lb/hand, 8 reps
One arm rows: 77.5lb, 4 reps, followed by another 4 reps at 57.5lb
45 degree incline situps: starts at ~18 reps, but decreases per set. (They all kinda do).
Military press: 110lb, 24 reps split into 3 goes, about 45 seconds apart each. (That 90 seconds is the only rest per circuit)

(On other days the last is instead bench press @ 360lb four reps for three sets, but then I drop to ~300lb for the last three sets of the circuit, more reps; but it's on one of these resistance bows because there's no way my wife could spot free weight, and it feels more like ~275lb, not a full 360...which would be doubly my weight).




Takes about 50m on a good day, 90m if I'm sick and feverish. I've still got a ways to go to get back to where I was, and getting back is taking longer the older I get. Womp-womp.
 
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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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I mowed the law.
Yesterday I mulched.
Day before I did lots of weeding.
 
The other half of the workout the next day.

6 passes through the circuit:

Skullcrushers 98.5lb (to failure; 3-6 reps, depending)
Flies 42.5lb each hand
Reverse flies 20lb each hand
Slow standing shrugs. 155lb
Horizontal pull-ups (only because I can't fit a stand, and the bars that clamp into a doorway won't work there)
Resistance bow bench, 360lb, ~6-7 reps/set until it drops to ~4, then 300lb resistance
 
The guy I play tennis with on Sunday mornings is away for the weekend. So I decided to do a fitness class at the gym. Anyone who thinks they’re in pretty good shape from running and free weights might have a different perspective after 45 minutes of circuit training.
 
Running on a clear day in the midst of a heat wave may cause some discomfort.

Still, it's not 102, which was the very hottest day I was ever foolish enough to go running on. . . .
 
Now that's pissing me off. Since I split my kneecap in two (7/21), I've downright melted. It's faster when you're older. I've been doing some stripped-down lower weight workouts, but should probably have gotten a temporary gym membership or somesuch...and perhaps still should.

Apart from free weights, I've only got this resistance band bow. Which helps as a supplement, but..eh.. free weights > machines > resistance bands, at least for me.

Ah well. I can do more the further it heals. Guess I'll just have to grind some more.
 
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Mr Person said:
Now that's pissing me off. Since I split my kneecap in two (7/21), I've downright melted. It's faster when you're older. I've been doing some stripped-down lower weight workouts, but should probably have gotten a temporary gym membership or somesuch...and perhaps still should.

Apart from free weights, I've only got this resistance band bow. Which helps as a supplement, but..eh.. free weights > machines > resistance bands, at least for me.

Ah well. I can do more the further it heals. Guess I'll just have to grind some more.
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Have you tried kettle ball workouts?

I can no longer run, due to my knees and ankles. I packed on some serious pounds. Apparently, when I stopped jogging, I should have started eating less. Who knew?!?

Anyway, a buddy put me onto a kettleball regemin, heck of a workout in just 20-30 minutes, and discovered muscles I never knew I had. I haven't slimmed all the way back to 220, but at least its helped me with fat reduction and muscle tone.
 
Daily exercise Log I went!!!!

The daily is key to getting and staying in shape. Nothing better than ending a cardio workout in the steam room.
 
Mr Person said:
Now that's pissing me off. Since I split my kneecap in two (7/21), I've downright melted. It's faster when you're older. I've been doing some stripped-down lower weight workouts, but should probably have gotten a temporary gym membership or somesuch...and perhaps still should.

Apart from free weights, I've only got this resistance band bow. Which helps as a supplement, but..eh.. free weights > machines > resistance bands, at least for me.

Ah well. I can do more the further it heals. Guess I'll just have to grind some more.
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I meant to ask you how you are healing up. Keep your chin up.
 
charliebrown said:
Daily exercise Log I went!!!!

The daily is key to getting and staying in shape. Nothing better than ending a cardio workout in the steam room.
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Not when you have hot flashes it isn't. :)
I exercise daily, treadmill, about 30 mins at 3 mph on a 3% grade, followed by yoga to keep it limber. If it weren't for my back, I would do more, but alas, the age thing.
 
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.
Click to expand...


Congrats!

I'm 73. Today I was told by a much younger woman I looked short of 60.

Some years ago, I hit 125 kilos (abt 75 lbs.) My doc said I had to lose it or die. I had just quit smoking (part of the weight gain). So, I decided I would do what had always been fun for me; Walking. First day I made it around three city blocks. The second week it was 14
I began keeping a daily record of my weight, blood pressure & pulse. It became a graph. In a month & a half I could see the trend downward. In time I walked 11 km per day for fun (about 7 miles).

So..............

Do it if it hurts. Do it if it rains. Do it if you don't want to. Just Do it.

After a few days, it becomes a habit. Then you start looking forward to it. Then the habit becomes a healthy obsession.

Then you start liking yourself again.
 
Fearandloathing said:
Congrats!

I'm 73. Today I was told by a much younger woman I looked short of 60.

Some years ago, I hit 125 kilos (abt 75 lbs.) My doc said I had to lose it or die. I had just quit smoking (part of the weight gain). So, I decided I would do what had always been fun for me; Walking. First day I made it around three city blocks. The second week it was 14
I began keeping a daily record of my weight, blood pressure & pulse. It became a graph. In a month & a half I could see the trend downward. In time I walked 11 km per day for fun (about 7 miles).

So..............

Do it if it hurts. Do it if it rains. Do it if you don't want to. Just Do it.

After a few days, it becomes a habit. Then you start looking forward to it. Then the habit becomes a healthy obsession.

Then you start liking yourself again.
Click to expand...
I picked walking, as well, as it's an exercise that I don't hate and can do every day. I can also work it into my job by parking farther away and taking walks around the facility to get my blood flowing again. I have done so much walking that I have foot arthritis, but it isn't that bad. It does limit my shoe choices. Either way, I'm still at it every day that I can work it in.
 
Helix said:
I picked walking, as well, as it's an exercise that I don't hate and can do every day. I can also work it into my job by parking farther away and taking walks around the facility to get my blood flowing again. I have done so much walking that I have foot arthritis, but it isn't that bad. It does limit my shoe choices. Either way, I'm still at it every day that I can work it in.
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Good going.

I'm at an age of getting aches & pains too. I have osteo arthritis in my upper back; in a long walk it will get inflamed. Funny, it doesn't get that way when wearing a backpack.

Vancouver declared war on the internal combustion engine in '69. There are no expressways. Every major artery has traffic lights at every crossing artery. That alone makes driving a chore. Finding a parking spot is an all day event; & will cost you from $8.00 to $25/hour. 15% East Asian drivers in five or six languages, 30% South Asian, usually cab & truck drivers, 15% Europeans and 35% white who think the road is "mine"; the fusion of cultures makes for "interesting" events....like the Chinese woman in a $$$$ Mercedes on the wrong side of the road coming straight at me while furiously trying to clean off her windshield from the inside! (I had to go up on the curb with a Ford F-150 that she couldn't see).

I gave up my license in 2010. I now live the happiest days of my life.
 
Fearandloathing said:
Good going.

I'm at an age of getting aches & pains too. I have osteo arthritis in my upper back; in a long walk it will get inflamed. Funny, it doesn't get that way when wearing a backpack.

Vancouver declared war on the internal combustion engine in '69. There are no expressways. Every major artery has traffic lights at every crossing artery. That alone makes driving a chore. Finding a parking spot is an all day event; & will cost you from $8.00 to $25/hour. 15% East Asian drivers in five or six languages, 30% South Asian, usually cab & truck drivers, 15% Europeans and 35% white who think the road is "mine"; the fusion of cultures makes for "interesting" events....like the Chinese woman in a $$$$ Mercedes on the wrong side of the road coming straight at me while furiously trying to clean off her windshield from the inside! (I had to go up on the curb with a Ford F-150 that she couldn't see).

I gave up my license in 2010. I now live the happiest days of my life.
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I commute a lot. It's a car culture here. I still find places to walk, though, and I have worn out a number of Fitbits. I like finding out that I mostly walk enough even if I don't sleep quite as much as I should. The watch tracks all of that, which is kind of amazing to me. I remember when pedometers were entirely mechanical.
 
Allllllrighty then, after cracking my knee in two clear halves on 7/21 and partially re-shattering the thing (without my knowledge, don't ask) somewhere soon after 9/13, I will attempt to begin my return to running either tomorrow or Thurs, depending on how the last two days intensive walking pans out.

It'll be a walk-run thing, so I'll go to this graveyard nearby with very flat paths over a large section.
 
KevinKohler said:
Have you tried kettle ball workouts?

I can no longer run, due to my knees and ankles. I packed on some serious pounds. Apparently, when I stopped jogging, I should have started eating less. Who knew?!?

Anyway, a buddy put me onto a kettleball regemin, heck of a workout in just 20-30 minutes, and discovered muscles I never knew I had. I haven't slimmed all the way back to 220, but at least its helped me with fat reduction and muscle tone.
Click to expand...

Damn. Didn't respond.

Definitely worked with Kettle bells at PT. But I have both fixed dumbells and dumbell bars with tons of available standard plates, so I can do just about anything just as well. Either way, I am back to doing normal weight workouts, though I'm still relearning form on stuff like deadlifts....so I'm not going into the hundreds of pounds yet there.
 
Well well well, in strength I'm getting back to where I was when I shattered the kneecap but quite a ways to go back to my 2020 fitness, and in terms of cardio I'm running again at not too far below my old pace, though I avoid running downhill. Gotta strengthen a few supporting muscles a bit more for that.
 
Knee tolerates 5.4 mile runs just fine again. 8.1 next. (Has to do with the fact that my favorite circuit is 2.7 miles).

In fact, it only feels stiff if I don't use it much for a day or two.
 
I just joined this board and am happy to see there is a forum for fitness. I need to change something as I have been gradually getting fatter over the past year.

In April of 2022, I was diagnosed with a large aortic aneurism above the heart. The first cardiologist I visited told me NO MORE WEIGHT LIFTING. I immediately went into depression and didn’t emerge until I saw a thoracic specialist who was more moderate in his restrictions. Six months into his care, I had a follow up scan and there has been no change. So I can exercise and I can lift, but I cannot lift so heavy and must avoid bearing down.

Anyway not exercising as intensely as I once did has crushed my mojo. I need to figure out how to be in great shape while exercising more moderately.

By the way, all my measurables are disgusting. Blood pressure, cholesterol, triglycerides, resting heart rate of a 19 year old.

I’m the spirit of the thread, today’s exercise log entry would be:

45 minutes of moderate, boring-assed elliptical. Forty minutes of chest and back weight training. Supersets as follows:

One arm bench press/one arm dumbbell rows
Incline dumbbell press/one arm dumbbell shrugs
Seated butterflies/lat pulldowns
Machine bench/T bar rows

Four sets each, 16 to 24 reps each.
 
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I have been instructed to not do high-weight/low-rep lifts for a month or two and instead do low weight/high rep (min reps 15), while also doing a bunch of resistance band exercises. Basically, nerve compression in my neck (I beat myself to shit in wrestling/football) and right elbow. But apparently bad posture/form/etc has been contributing; not just in lifting but in lift generally. So we're targeting various muscle groups to help keep my pulled into a better posture, while also keeping my attention on it consciously.

Probably going to still need some corrective surgery. But the PT is working.

(Issues were weakness in right wrist, right ring finger, right pinky; thanks to long-time compressed nerve my triceps on my right arm partially atrophied. Etc. When it first blew up a couple months ago I couldn't even type or write by hand. Etc. It's been slow and steady improvement. March on, chin up, yadda yadda).
 
But I do cheat a little. For example, today I did just one high weight/low rep set of everything. But immediately after that, dropped the weight down and completed it as a low-rep set. Then did double the sets of everything. Then did double the band exercises for everything.

Because that's just how I am.
 
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