Pentagenarians & Beyond: W/B 6/04/2023

This morning I did P30 Low Impact HiiT for 31 minutes and 208 calories burned. My average heart rate was 128 and maximum heart rate was 150. Then I did STS 2.0 Mat Yoga which was 22 minutes and 68 calories burned.

Cathy, good for you on listening to your body and taking a rest day. Your son’s mix-up with his dates sounds like something my college professor daughter would do. Just a few weeks ago she mixed up the day that she was flying out of town. She knew the date, but thought that it was a Monday when in fact it was Sunday! Fortunately she realized her mistake before the actual day.

Hello to Everyone and have a wonderful day.
 
we did a hike today, 5 hours. a lot of uphill and then downhill. not a technically difficult trail but a lot of elevation. I wore a back brace to hopefully ease the stress. I think it helped.

that is so funny about getting dates wrong! I am so paranoid about missing something I check and recheck a million times. write it down in several places. I'm still a paper calendar person. cant get used to electronic only.
 
Today I did STS 2.0 Total Body Supersets, 62 minutes, heart rate 105/125, 174 calories. I finished with STS 2.0 Chair yoga, 20 minutes, 37 calories. Total time 82 minutes, 211 calories. I was more careful with the weights today now that I know what to expect. My low back and spine area have been achy the last couple of days.

Total Body Supersets each superset is done 3 times

Squats 1 25# dbs 8 reps Deadlift barbell 50# 8 reps (5 lbs lower than last time)
Squats 2 25# dbs 8 reps Deadlift barbell 50# 8 reps
Squats 3 25# dbs 8 reps deadlift barbell 50# 8 reps

Incline Chest press 1 12# dbs 8 reps barbell wide grip row 45# 8 reps
inline chest press 2 12 # dbs 8 reps Deadlift barbell wide grip overhand 45# 8 reps
inline chest press 3 12 # dbs 8 reps Deadlift barbell wide grip 45# 8 reps

standing sweeper curls 1 15# dbx 8 rep incline triceps extension 12# dbs 8 reps (did not like kneeling)
standing sweeper curls 2 15# dbx 8 rep incline triceps extension 12# dbs 8 reps
standing sweeper curls 3 15# dbx 8 rep incline triceps extension 12# dbs 8 reps

shrugs 1 15# dbs 8 reps calf raises 25# dbs 8 reps
shrugs 2 15# dbs 8 reps calf raises 25# dbs 8 reps
shrugs 3 15# dbs 8 reps calf raises 25# dbs 8 reps

alternating sumo squat 1 25# db 8 reps alternating cross back lunge 15# dbs
alternating sumo squat 2 25# db 8 reps alternating cross back lunge 20# dbs
alternating sumo squat 3 25# db 8 reps alternating cross back lunge 20# dbs

Incline chest fly 1 10# dbs 8 reps barbell wide overhand row 45# 8 reps
Incline chest fly 2 10# dbs 8 reps barbell wide overhand row 45# 8 reps
Incline chest fly 3 10# dbs 8 reps barbell wide overhand row 45# 8 reps

hammer curls 1 15# dbs 8 reps single arm tricep kickback with loop 12# w/ light loop 8 reps
hammer curls 2 15# dbs 8 reps single arm tricep kickback with loop 12# w/ light loop 8 reps
hammer curls 3 15# dbs 8 reps single arm tricep kickback with loop 12# w/ light loop 8 reps
(kickbacks up 2#)

single arm side lateral raise s 1 8# 8 reps double arm thumb to thumb rear delt fly 8#
single arm side lateral raise s 2 8# 8 reps double arm thumb to thumb rear delt fly 8#
single arm side lateral raise s 3 8# 8 reps double arm thumb to thumb rear delt fly 5#

quick stretch
 
Yesterday I did XTrain All Out Low Impact HiiT and STS 2.0 Standing Abs and STS 2.0 Total Body Stretch. Today I did a 45 minute Peloton ride. I work tomorrow then I have a week off.

Valerie-Great job on the mountain bike ride and hike. I don’t like Roundup but there are situations where using it is really necessary. I wear a mask and gloves anytime I have to handle it at work. I try to avoid working in that area but sometimes I can’t avoid it.

Cathy-Great job with the mini ball core workout and Active Recovery and Super Sets Total Body. Construction is really crazy around here this year.

Carolyn-Great job with STS 2.0 Supersets Total Body, P30 Low Impact HiiT and STS 2.0 Mat Yoga.

Diane Sue-Great job with STS 2.0 Total Body Supersets and Chair yoga.
 
I am getting my tablet organized. I wish I could have used the Samsung Smart Switch to sync my stuff from the old tablet to the new, but it requires internet. I ended up syncing with my phone which gave me more things that I really wanted a few were missed as I guess the apps could not be moved to the tablet. I now have my tablet ringing with calls and messages. I need to change that as I have no want to talk on my tablet which would require my phone to be around anyway. Plus making the notifications to be silent or stopped because it has been ringing at me all day long.

Cathy, I cut down the time this time on 2.0 Supersets today and yes, it was better as I knew what was coming and had weights set right.

Carolyn, nice work with P30 Low Impact Hiit, and STS 2.0 Mat yoga. I decided on the chair today so I did not have to share the floor with my dog. Besides after the Supersets the chair yoga felt just right.

Judy, nice work doing XTrain All Out Low Impact Hiit and STS 2.0 Standing Abs and Total Body Stretch. Also the 45 minute Peloton ride today. I bet you will enjoy the week off.

Valerie, I am with you. I have appointment reminders on my phone that let me know a day ahead and a couple of hours prior, on the refrigerator calendar, in my agenda book where I log my workouts so I do not forget things. Great job on the uphill and downhill. I hope the brace helped a lot.
 
the brace helped, I am not sore today. this is a makeshift one my neighbor had that we tried for the heck of it. I will get one that fits and use it when hiking not sure about when riding. they are not that expensive. even if it helps 10% it's worth it. this was a good test. I was achy to begin with and after the hike I'm better than before the hike. this one is too big and I need someone else to help put it on because of how it connects.

I tried using calendar feature on the phone. it doesnt work for me. I have a small paper calendar I carry along and also a bigger calendar above my desk. seeing it on paper with whatever notes I need is better.
 
Valerie I'm always careful about making sure I know dates for things, too. In general he's good, but he's just really overloaded his plate with school and working as much as he can, plus he's now doing some volunteering. Great that you got in a 5 mile hike and that the back brace helped you.

Judy nice job with XTrain All Out Low Impact HiiT and STS 2.0 Standing Abs and STS 2.0 Total Body Stretch.Yeah there's construction every where I go, and the roads absolutely need it, but wow I've never seen a stretch that long.

Diane Sue great job with STS 2.0 Total Body Supersets and Chair Yoga. I hope you get the tablet organized the way you want.

Hi Carolyn!
 
This is my rest day. I had my monthly meeting today so no time for even a short workout.

Cathy, great job with Super Sets Total Body.

Valerie, great job with the 5 hour hike. It’s good that the knee brace was helpful. I have my paper calendar, but I also use the calendar on my Apple devices. It’s very helpful when I need to make appointments in person and I like the reminders. I use the same paper calendar/organizer that I used when I was still working.

Diane Sue, great job with Super Sets Total Body and the Chair Yoga. My low back was achy too. I’m pretty sure that mine was from the hip thrusts. I’m going to substitute something else for that move next time.

Judy, great job with All Out Low Impact HiiT, STS 2.0 Standing Abs, and Total Body Stretch.
 
Today I did CDorner Tina Turner Low Impact Cardio mish mosh 42 minutes, 211 calories, heart rate 132/157, 3,375 steps. I then did 2.0 Standing Abs Metabolic Core warm up, 10 minutes, 52 calories, heart rate 124/141, 509 steps. This was 52 minutes, 263 calories, 3,884 steps. I also did 2.0 foam rolling upper body which I did not count the stats on. I watched the first upper body workout that will be coming up in phase 2 and wrote down options on the work sheet so I can change up some of the moves. I need to watch the others and check out equipment. Hoping no gliding discs in there for lower.

Carolyn, have a nice rest day. I did better with the hip thrusts this time. Not as heavy as Cathe and I started out with the barbell and sitting on the step and moved out from there as getting up off of the floor like Cathe was just not comfortable. Last time I had given up and did the single leg with a dumbbell and on the floor. I think bridge work is supposed to be good for the back. I always get low back pain when doing a lot of deadlifts even if I am careful with floor. I learned a long time ago not to go much below the knees. I think I lose form when I go low.

Cathy, I found that one thing I like about the new tablet is that I can go from one app to another and they all stay where I can move between them till I take them down. Usually if I want to go to something else I would have to get out of the one app to go to the other. It does sound like your son has a lot going on.

Valerie, that is good news that the back brace helped.
 
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