From what I've learned, weight training is essential for keeping strong bones and muscles as we get older.
Fitness Checkin
- Thread starter kimc
- Start date
Maybe I should dig mine out of the closet lol.
Wednesday 2/22:
- Treadmill (15 minutes)
- Incline Press (20#, 3 sets of 12)
- Chest Press (20#, 3 sets of 12)
- Lat Pulldown (40#, 3 sets of 12)
- Cable Row (20#, 3 sets of 12)
- Ab Crunches (50#, 3 sets of 12)
Saturday 2/25 (with trainer):
- Treadmill (10 minutes)
- High knee march (1 set of 25 w/no band 1 set of 20 w/resistance band)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 10 each direction)
- Abductor (115#, 3 sets of 20)
- Adductor (115#, 3 sets of 20)
- Leg press (150#, 3 sets of 15)
Monday 2/27:
- Treadmill (15 minutes)
- Shoulder Press (15#, 3 sets of 12)
- Lateral Raise (30#, 3 sets of 12)
- Rear delt fly (25#, 3 sets of 15)
- Bicep curl (20#, 3 sets of 12)
- Tricep extension (40#, 3 sets of 15)
Saturday 3/4 (with trainer):
- Treadmill (10 minutes)
- High knee march (2 sets of 20 w/resistance band)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 10 each direction)
- Abductor (130#, 3 sets of 20)
- Adductor (130#, 3 sets of 20)
- Leg press (140#, 3 sets of 15)
- Treadmill (10 minutes)
- Incline Press (20#, 3 sets of 12)
- Chest Press (25#, 3 sets of 12)
- Lat Pulldown (40#, 3 sets of 12)
- Cable Row (20#, 3 sets of 12)
- Ab Crunches (50#, 3 sets of 12)
- Decline Press (20#, 3 sets of 12)
- Treadmill (5 minutes)
- Shoulder Press (15#, 3 sets of 15)
- Lateral Raise (30#, 3 sets of 12)
- Rear delt fly (25#, 3 sets of 15)
- Bicep curl (20#, 3 sets of 12)
- Tricep extension (40#, 3 sets of 15)
Saturday 3/11 (with trainer):
- Treadmill (11 minutes)
- High knee march (2 sets of 25 w/resistance band)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (20#, 2 sets of 10)
- Leg Extension (35#, 3 sets of 12)
- Leg press (140#, 3 sets of 15)
- Incline press (20#, 3 sets of 12)
- Decline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (40#, 3 sets of 15)
- Cable Row (20#, 3 sets of 15)
- Crunches (50#, 3 sets of 12)
- Elliptical (5 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (20#, 2 sets of 10)
- Leg curl (40#, 3 sets of 12)
- Leg press (140#, 3 sets of 15)
Some info on that:
https://phys.org/news/2023-03-fast-fibrous-muscles.html
Longevity and drug manufacture
https://www.dailymail.co.uk/science...ts-claim-humans-achieve-IMMORTALITY-2030.html
https://phys.org/news/2023-04-birch-reduction-one-minute-mechanochemical.html
Good news at last!
https://medicalxpress.com/news/2023-03-drug-mice-skinny-sugary-fatty.html
Researchers from The University of Texas Health Science Center at San Antonio (UT Health San Antonio) have developed a small-molecule drug that prevents weight gain and adverse liver changes in mice fed a high-sugar, high-fat Western diet throughout life.
"When we give this drug to the mice for a short time, they start losing weight. They all become slim," said Madesh Muniswamy, Ph.D., professor of medicine in the health science center's Joe R. and Teresa Lozano Long School of Medicine.
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Monday 3/20:
- Treadmill (15 minutes)
- Shoulder press (15#, 3 sets of 12)
- Lateral raises (30#, 3 sets of 12)
- Rear Delt Fly (25#, 3 sets of 15)
- Bicep Curl (20#, 3 sets of 15)
- Tricep Extension (40#, 3 sets of 15)
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Decline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (40#, 3 sets of 15)
- Cable Row (20#, 3 sets of 12)
- Crunches (50#, 3 sets of 12)
- Treadmill (10 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (20#, 2 sets of 10)
- Leg curl (50#, 3 sets of 12)
- V Squat (0#, 3 sets of 10)
Monday 3/27:
- Treadmill (10 minutes)
- Elliptical (5 minutes)
- Shoulder press (15#, 3 sets of 12)
- Lateral raises (30#, 3 sets of 12)
- Rear Delt Fly (25#, 3 sets of 15)
- Bicep Curl (20#, 3 sets of 15)
- Tricep Extension (40#, 3 sets of 15)
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Decline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (45#, 3 sets of 15)
- Cable Row (20#, 3 sets of 12)
- Crunches (50#, 3 sets of 12)
- Treadmill (20 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (12kg, 2 sets of 12)
- Leg curl (50#, 3 sets of 12)
- Leg Press (140#, 3 sets of 15)
- Adductors (130#, 3 sets of 20)
Monday 4/3:
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (45#, 3 sets of 15)
- Cable Row (20#, 3 sets of 12)
- Crunches (50#, 3 sets of 12)
- Treadmill (15 minutes)
- Shoulder press (15#, 3 sets of 15)
- Lateral raises (30#, 3 sets of 12)
- Rear Delt Fly (25#, 3 sets of 15)
- Bicep Curl (20#, 3 sets of 12)
- Tricep Extension (40#, 3 sets of 12)
- Treadmill (15 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (26kg, 2 sets of 12)
- Leg curl (50#, 3 sets of 12)
- Leg Press (140#, 3 sets of 15)
Monday 4/10:
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (45#, 3 sets of 15)
- Cable Row (20#, 3 sets of 12)
- Crunches (50#, 3 sets of 12)
- Treadmill (15 minutes)
- Shoulder press (15#, 3 sets of 15)
- Lateral raises (30#, 3 sets of 12)
- Rear Delt Fly (30#, 3 sets of 12)
- Bicep Curl (20#, 3 sets of 12)
- Tricep Extension (45#, 3 sets of 12)
- Treadmill (10 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (30kg, 2 sets of 12)
- Abductor (130#, 3 sets of 20)
- Leg Press (140#, 3 sets of 15)
I fell on my first day of work (4/17) so I didn't go to the gym that day or Wednesday.
Saturday 4/22 (with trainer):
Saturday 4/22 (with trainer):
- Treadmill (13 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (30kg, 2 sets of 12)
- Leg Curl (50#, 3 sets of 12)
- Leg Press (140#, 3 sets of 15)
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 12)
- Lat pulldown (45#, 3 sets of 15)
- Divided Seated Cable Row (20#, 3 sets of 15)
- Crunches (50#, 3 sets of 12)
- Treadmill (15 minutes)
- Shoulder press (15#, 3 sets of 15)
- Lateral raises (30#, 3 sets of 12)
- Rear Delt Fly (30#, 3 sets of 15)
- Bicep Curl (20#, 3 sets of 12)
- Tricep Extension (45#, 3 sets of 12)
Weight training! This user is very new to weight training (since November) and loves it! Why did nobody ever tell me how much fun this is? Seriously. I had to get almost 50 years old to try it. Could have done it years ago. I truly regret that.
I did some yoga today, I do it every day. It helps to keep both my mind and body strong. It’s an all round workout really. I do mix in a bit of weight training every now and again, as @Commander Troi has mentioned, it helps to improve bone density as well as strengthening muscles. I also walked 15km whilst sight seeing in another city today. Definitely earned myself a takeaway. Om nom nom. 
I used to go to the gym for back exercises in a group with a trainer, and I truly hated it. I was in a bad mood all day long when it was Tuesday and tried to skip whenever I could.I did some yoga today, I do it every day. It helps to keep both my mind and body strong. It’s an all round workout really. I do mix in a bit of weight training every now and again, as @Commander Troi has mentioned, it helps to improve bone density as well as strengthening muscles. I also walked 15km whilst sight seeing in another city today. Definitely earned myself a takeaway. Om nom nom.
Then with Corona I did not go at all. Then in February last year I got back pain, real bad, that did not go away for months. Finally I realized, perhaps I should do something about it.
So I started with some gymnastics at home, with the help of youtube videos. Then I found fatburn videos. And for the first time in my life I enjoyed doing exercises and getting sweaty.
Now I am back to the gym at the weight machines and as a beginner it is so encouraging to see when you can increase to the next level. I don't think I'll ever tire of this. There is still so much to explore and try out, haven't even touched free weighs yet. A whole new world!
It helps gaining muscles, and it helps slimming down and losing fat, which I am in serious need of. I already lost 23 lbs!
That's awesome!
Saturday 4/29 (with trainer):
Saturday 5/6 (with trainer):
- Treadmill (8 minutes)
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (24#, 2 sets of 12)
- Bridge rear kicks (2 sets of 10)
- Leg Press (140#, 3 sets of 15)
- Adductors (130#, 3 sets of 20)
- Treadmill (15 minutes)
- Incline press (20#, 3 sets of 12)
- Chest press (25#, 3 sets of 15)
- Lat pulldown (45#, 3 sets of 15)
- Cable Row (20#, 3 sets of 12)
- Crunches (50#, 3 sets of 12)
Saturday 5/6 (with trainer):
- Treadmill (7 minutes) [I keep running late and just fitting in what I can.]
- High knee march w/resistance band (2 sets of 25)
- Squats w/resistance band (2 sets of 20)
- Side kicks w/resistance band (2 sets of 15 each leg)
- Rear kicks w/resistance band (2 sets of 15 each leg)
- Crab walk w/resistance band (2 sets of 12 each direction)
- Kettlebell deadlift (30#, 2 sets of 12)
- Leg Press (140#, 3 sets of 15)
- Adductors (130#, 3 sets of 20)
- Abductors (130#, 3 sets of 20)
Right now I’m in a pause (‘maintenance?’) mode until late June or early July, when it will be time to start training for the next half-marathon in November.
(Crazy that I’m thinking of doing another one - I should get my head examined!)
Anywho, this morning was 5 miles in 47 minutes on the treadmill. Trying to push to a higher steady-state pace for the next one.
Cheers,
-CM-
(Crazy that I’m thinking of doing another one - I should get my head examined!)
Anywho, this morning was 5 miles in 47 minutes on the treadmill. Trying to push to a higher steady-state pace for the next one.
Cheers,
-CM-
