Workout analysis for 11/13/22 – 11/19/22
It’s my birthday! I’m spending it relaxing watching electric guitar ballads because I got an electric guitar for my birthday. I tinkered on a shitty acoustic 27 years ago but I didn’t make time or money to keep it up. But 40 is the new 20, right?
Anyway, this week was tough to fit in a workout, but I made it two times. Work was insane (I worked 44 hours this week, which might seem like nothing to people who work 80 per week but I need work-life balance and at least 8 hours of sleep). I found myself crunching work past 6 pm a few times. Next week is the Thanksgiving holiday, so there will be plenty of time to workout then. We need to offset the eating, right?
Workout analysis, 11/6/22 – 11/12/22
Workout analysis, 10/30/22 – 11/5/22
Workout analysis, 10/23/22 to 10/29/22
Workout analysis, 10/16/22 – 10/22/22
Workout analysis, 10/9/22 – 10/15/22
Workout Analysis, 10/2/22 – 10/8/22
Workout analysis, 9/25/22 to 10/1/22
Workout analysis, 9/18/22 – 9/24/22
The most interesting thing I saw on the bike ride? A middle aged man riding a unicycle, juggling bright orange juggling pins.
Creatine in seniors
I have this giant bottle of Naked Creatine (I got it from Amazon) and I feel that it helps me retain and build muscle just a bit better, as long as I don’t forget to put it in my smoothies. Starting last week, I started to put ~5 grams of creatine into my mom’s protein smoothie, because there seems to be a generally positive effect of creatine use in adults. There’s some research into this topic.
Workout analysis, 9/12/22 – 9/17/22
Also, less volume and less sets but also less soreness and no exhaustion. Finding a balance.
*P. S.: This is minus the 2nd half of my workout which will be at the gym. I’ve gotten used to splitting my workouts in half (morning session, afternoon session) due to accompanying my mom to the gym, to make sure she goes and does something there. This program has a foundational phase that has 21 sets for the whole body done 2-3 times a week plus small trigger sessions in between that feel like mini-HIIT workouts. After a month I’ll move onto a phase with less reps, more sets, and heavier weights.
Workout analysis of the past week
I’ve found that it’s been hard to track resistance training with a heart rate monitor. I forget to put it on and I just rush to the gym. It’s because I don’t sweat as much and my heart stays comfortable the whole time I’m weight lifting. So I downloaded a weight lift tracker and it does an “analysis” of everything I did over a period of time. Since I’ve only had this tracker for a week, here’s a week’s progress below.
It might look like I don’t work out my arms or butt that much. But some of these exercises work out multiple body parts. This week, I did want to focus on leg work. And it’s crazy to see that I lifted 39,076 pounds in a week.
I Changed My Workout Program
Originally, when I began my fitness journey, something in me thought/felt that simply doing cardio wasn’t going to help me reach my goals. That thought was that muscle is metabolically active. If you have more muscle, you are more metabolically active. Which means you can increase your metabolism by putting on muscle. Putting on more muscle means resistance training. And resistance training is easier for me to do than cardio, because wheezing.
I wanted to switch to a program that was more pure resistance training, with a little mobility mixed in. However there are not many YouTube videos to follow of someone weight lifting and you doing what they do. During this search (within the past month or so) I started listening to the Mind Pump Podcast. I liked what I heard about these guys’ approach to exercise, so I got a couple of their programs and am incorporating them. Their resistance training program have phases to help grow strength, stability, and muscle. So I’ll try this out for now and see what kind of changes happen.
Workouts in the last month
Not including the climbing days and any walking/hiking. Also, I went to the Boston area to tour the climbing gyms in that area and those weren’t included either, but I’ll include a picture that captures what physical activity I did.
Workouts since July 7
As usual, not shown are climbing, bike riding, and walking/hiking days.
Workouts since June 10
Minus a few visits to the climbing gyms, hikes/walks, and a long 15mph bike ride.
Workouts since May 20
Workouts since May 4
I’ve been swamped at work hence the relative silence here. The past 2 weeks I’ve been trying to use heavier weights. Not included are the super long walks at festivals, trails, and parks. Also the weather is getting better so I’m using a lot of time gardening, and not going to the climbing gym as much. I am moving a lot of 40 lb. bags of soil and mulch, though. My goals have been to get at least 4 days/week exercise if not the usual 5.
More workout videos I use
I’ve been heading over to Sydney Cummings‘ YouTube for her workouts – they are mostly the right intensity for me and/or she offers alternative exercises that is more comfortable for me. Her strength workouts get my heart rate pumping! But here is a selection of my favorite workouts.