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Fitness Checkin

Had a communication hiccup with the auto-repair shop and ended up walking back to the office after dropping off the car. It’s the jump-start I needed to get back on the treadmill! Lucky it was a wonderful autumn day!
 
Wednesday:
  • 2 level steps - 3 minutes.
  • Skier squats - 3 minutes.
  • Wall push-ups, 3 sets of 10.
  • Scapular retractors, 3 sets of 10.
  • High-knee marching the length of the training area, holding 10 lb. weights. I did that 4 times (about 1 minute each way).
  • Tricep Extensions, 40 lbs., 3 sets of 10.
  • Arm Curls, 20 lbs., 3 sets of 10.
Tonight:
  • 2 level steps - 3 minutes.
  • Skier squats - 3 minutes.
  • Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each.
  • Orbital press - 5 lbs., 3 sets of 12.
  • Alternate knee taps - 3 sets, 90 seconds each.
  • High-knee marching, holding 10 lb. weights. I did that 3 times (about 1 minute each way).
  • Lower back stretches.
 
Last Saturday, I walked in our Phoenix Pride Parade with my hubby and 2 friends' kids. We didn't want to deal with parking, so we took the light rail, which added more walking. From leaving the house to getting back to it, I walked 5.75 miles. I could NOT have done that a year, or even 6 months ago! :) My bad knee hurt like hell, but that's why I need surgery. :lol:

Yesterday at the gym:
  • 2 level steps - 3 minutes.
  • Skier squats - 3 minutes.
  • Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each.
  • Orbital press - 5 lbs., 3 sets of 12.
  • Alternate knee taps - 3 sets, 90 seconds each.
  • Marching w/10 lbs. - 1 set.
  • Lower back stretches.
Today I saw my weight management doctor and I have Officially reached the goal we set in August 2020. I've lost 50 pounds and almost 4% body fat. Yay me! I plan to lose at least another 10 pounds by my birthday 1/30/22.
 
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Thank you!

Yesterday at the gym:
  • 2 level steps - 2 minutes.
  • Skier squats - 2 minutes.
  • Lateral shuffle w/7.5 lbs., 3 sets, 1 minute each.
  • Orbital press - 5 lbs., 3 sets of 12.
  • Alternate knee taps - 3 sets, 90 seconds each.
  • Marching w/10 lbs. - 3 sets.
  • Lower back stretches.
Today I was going to workout to an online video, but ended up doing frustration-based-cleaning, which included dumping SUPER OLD magazines and papers in the bin, moving books onto the bookshelves those were on, and dealing with the dust! I think that counts as cardio for today, right? :lol:
 
My trainer added new things to my workout. Here's what I did Friday and last night (Monday):
  • 2 level steps - 2 minutes.
  • Skiier squats - 2 minutes.
  • Marching w/10 lbs. - 3 sets.
  • Squats with punches w/5 lbs. - 3 sets of 12.
  • Wall pushups - 3 sets of 10.
  • Wall retractors - 3 sets of 12.
  • Overhead tricep extensions w/5 lbs. - 3 sets of 10 (SO much harder than the machine!)
  • Bicep curls w/5 lbs. - 3 sets of 10.
  • Alternate knee taps - 3 sets, 60 seconds each.
  • Stretching.
 
Here's what I did Wednesday:
  • 2 level steps - 2 minutes.
  • Marching w/10 lbs. - 3 sets.
  • Squats with punches w/5 lbs. - 3 sets of 12. (I didn't do skiier squats because I thought they were duplication of effort. I found out Friday I was wrong.)
  • Wall pushups - 3 sets of 10.
  • Wall retractors - 3 sets of 12.
  • Overhead tricep extensions w/5 lbs. - 3 sets of 10 (SO much harder than the machine!)
  • Bicep curls w/5 lbs. - 3 sets of 10.
  • Alternate knee taps - 3 sets, 60 seconds each.
  • Stretching.
Friday, he added some new tortures, but I also found out he's leaving for another job, so I'm getting another trainer.
  • 2 level steps - 2 minutes.
  • Standing hamstring curls w/10 lbs. - 3 sets of 10.
  • Modified 3-way leg exercise (knee up, then out straight to the side, and straight to the back) w/10 lbs. - 3 sets of 8.
  • Weight plate (5 lbs.) adductor isometrics - hands in prayer position, pushing on either side of a weight plate at chest height, for 20 seconds - 3 sets.
  • Overhead tricep extensions w/7.5 lbs. - 3 sets of 8.
  • Bicep curls w/7.5 lbs. - 3 sets of 10.
  • Alternate knee taps - 3 sets, 90 seconds each.
 
Ran 3 miles in 25:41 tonight.

I used to be quite a bit faster and went through a period of lamenting how slow I am now, but the past few months I've just tried being kinder to myself about this. I'm in my mid-40s and have run 3 miles five or so times a week for the past 20+ years. My body has earned my mind's respect.

Commander Troi, my hat's off to you. Your routine would exhaust me. You're dedicated!!
 
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Did my three miles in about the same time last night! Although at one point I touched the heart rate sensor bar and got a huge zap of static electricity, which totally stopped the machine. It was at almost exactly 2 miles, so I had to let it reset and do the last mile.
 
I started with my new trainer last Wednesday. I felt lousy Friday and didn't go (which I then felt guilty about). I'll be trying this again tonight.
  • 2 level steps - 2 minutes.
  • You know those big ropes they show in ads? He had me try that. I did not look like a commercial! But I shall persevere. 15 seconds, 2 sets each.
  • Cable twists, 12.5 lbs., 6 reps each side, 3 sets.
  • Reverse leg lifts, 8 per side, 2 sets.
  • Lateral leg lifts, 8 per side, 2 sets.
  • Stretching.
What I did Monday:
  • 2 level steps - 2 minutes.
  • Rope butterfly - 15 seconds, 3 sets each. I don't think I looked quite as goofy. :lol:
  • Cable twists - 12.5 lbs., 10 reps each side, 3 sets.
  • Reverse leg lifts, 8 per side, 3 sets.
  • Lateral leg lifts, 8 per side, 3 sets.
I met with the trainer again Wednesday, but he didn't write it down, so I'm guessing a bit:
  • 2 level steps - 2 minutes.
  • Skiier squats - 2 minutes.
  • Decline press - 20 lbs., 2 sets of 10.
  • Seated row (overhand) - 40 lbs., 2 sets of 10.
  • Seated row (underhand) - 40 lbs., 2 sets of 10.
  • Ropes. We tried one arm/rope at a time and my right arm is WAY stronger.
  • 3 level steps, 1/2 left first, 1/2 right first, FAST. I think we did 2 sets of 15 seconds each.
  • Lateral leg lift, back - 12.5 lbs., 3 sets of 10 each.
  • Lateral leg lift, side - 12.5 lbs., 3 sets of 10 each leg.
  • Kettleball swing - probably just 5 lbs. I think I did 8. :ack:
 
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^ @Commander Troi
OMG. You go and do these sets.. Lead by example is the best..

Me I work out in the yard to mow the lawn..

Or today and last Saturday Raking!! The map
Last week lots of leaves
Screenshot_2021-12-04-15-22-33.png
This was today. Less leaves. Just finishing up the front yard.

Screenshot_2021-12-04-15-21-54.png

There are maps in the fitbit app with the two days compared.. I was in the zone 248 last week this week about 181.. The distance too last week over 2.07 miles this week 0.85 miles about.
:)
 
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You have a big yard! :eek:

I cut this short a bit last night so I could go see some friends' kids dance at a holiday event.
  • 2 level steps - 2 minutes.
  • Skiier squats - 2 minutes.
  • Decline press (evil!) - 20 lbs., 2 sets of 8 reps each.
  • Seated row (overhand) - 40 lbs., 3 sets of 10 reps each.
  • Seated row (underhand) - 40 lbs., 3 sets of 10 reps each.
  • Leg extensions (machine) - 40 lbs., 2 sets of 10 reps each.
 
Commander Troi said:
You have a big yard! :eek:

I cut this short a bit last night so I could go see some friends' kids dance at a holiday event.
  • 2 level steps - 2 minutes.
  • Skiier squats - 2 minutes.
  • Decline press (evil!) - 20 lbs., 2 sets of 8 reps each.
  • Seated row (overhand) - 40 lbs., 3 sets of 10 reps each.
  • Seated row (underhand) - 40 lbs., 3 sets of 10 reps each.
  • Leg extensions (machine) - 40 lbs., 2 sets of 10 reps each.
Click to expand...

my fiancée's yard is big lots of grass to cut and a bunch of giant trees with so many leaves going on-- I still have not done the backyard -- or the side part in front with their leaves... but today it is wet and I am going to water all the house plants --- they are nice :)

This is the orchid looking out to the front window onto the lake here- :) 2nd time with flowers -- the front yard is much smaller then her backyard but I have to do the front first where everyone can see the yard --

IMG-2858.JPG
 
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