I choose pain

[Joe King]

As for pain... I've been walking 1/2 mile up to the clubhouse in our community.

Then using the machines to lift weights. I started out with 8 lbs per arm, 10 reps... haven't lifted for 40 years and being an old fart I'm starting out slow lest I tear something. Been doing this for about 2 weeks. Still learing how the machines work.

I have 10 lbs on the next machine because it feels about right. The plan is to push it from 10 to 11 to N reps before I raise the weight to the next stack.

There's free weights available, but I'm starting on machines.

After working on 3 machines I head to the treadmill for 1 mile of fast walking before walking the 1/2 mile back... total 2 miles.

That's great man!

Weight training is really good for us as we get older, because our muscle mass wants to go away faster once we hit late 50's early 60's.

Only way to prevent that, is make 'em work.

Keep it up! Your future self will thank you for the effort.

 

[pmbug]

Pain report

This morning I jogged a mile at the track. Left leg/knee felt fine - no twinges.

(later)

Crucifix Crunch - Today I was focused from the first rep. 3 sets of 15 reps slow, controlled (no momentum) and with focused abs squeezing. I was feeling the abs working mid way through the first set. The last 5 reps of set 3, I did in super slow motion and holding the squeeze for half a second before releasing. Abs were working, but again not sore or burning.

Core Hold Series (immediate transitions)
Form 1 - Today I positioned my arms slightly higher than parallel to my legs at about a 35 degree angle to the floor. I kept my back off the floor through breath 28. Finished the last two breaths with shoulders up.
Form 2 - I tried to keep my feet low to the floor. Today it was slightly easier to keep the lower back flat to the floor that yesterday, but it still took effort to keep the abs fully engaged. 30 breaths done.
Form 3 - I focused on keeping the abs tight and the lower back flat tot he floor. My legs rose a bit as they kicked. 30 breaths done. Whew. Abs did work.

Side planks
Left side - I could feel the obliques isolated and working from the first rep. I had good form today. Obliques felt strong until I reached rep 20 today. I pushed to 25 reps and was able to maintain good form for the last 5 reps. It felt good except for my shoulder which was complaining loudly for the last few reps. If the shoulder had felt better, I might have tried pushing for more reps.
Right side - 25 reps. Shoulders popped a few times and registered a twinge of pain by the last few reps, but I could easily have pushed more reps.

Horse Stance - 1 set of 60 is MY goal
Today, I found the correct form (foot positioning, hips thrust properly, spine straight) after a few breaths. Quads burned, but only mildly today. I felt the inner thigh area where it connects to the groin was working hard again today. No trembling/shaking in the knees today. I went to 70 breaths because 60 felt surprisingly easy (relatively - I was still straining of course). Legs felt tired when I finished, but standing up again was not not a Herculean feat like it has been.

Wall Sit - 1 set of 60 is MY goal
Good form, moderate burn in the quads. Knees started to vibrate mildly at breath 59. I decide to push for a record today. I reach breath 80 and the quads are burning like it was my first time. Knee starts to vibrate moderately as I reach breath 85. I stop after 90 breaths and I'm able to stand relatively easily using the wall shimmy technique. Quads still burning as I'm resting.

Bottom Push Up Hold - 1 set of 45-60 seconds is MY goal
Just like last time, I'm in position with the core tight and straight and my elbows in tight to my sides. Around breath 32, my pecs start to struggle and lower my chest/head. It took supreme effort, but I last until breath 40 with my chin a centimeter off the floor before I collapse. My pecs were straining since breath 30 and feel sore when I'm done.

Bear Crawl Hold - 1 set of 45-60 seconds is MY goal
Shoulders/arms started trembling around breath 70 and get progressively stronger with each successive breath. Around breath 80 the trembling was full on shaking and my head is bobbing up and down from the shaking. I push through. I feel great relief when I release/quit at 90. Shoulders are tender, but it isn't as severe as the last time I did this.

Iron Bridge - 1 set of 60-90 seconds is MY goal
"easy mode" straight plank bridge - Shoulder pain was relatively mild today while holding the bridge. Trapezius/scapulas/shoulders start shaking around breath 80 and ramp up with each breath. By breath 88, my head is bobbing from the shaking. I finish breath 90, release and get up slowly. Trapezius, scapulas, shoulders are very sore. Lower back also felt a bit strained from working to support the bridge.

(break for lunch)

Active Dead Hang - Closed grip today. Belly still full with lunch (not ideal). I get a good grip and activate the back muscles and start breathing. Breath 10 and all feels normal. Around breath 12-13 I start feeling an odd twinge in my right side trapezius. At breath 15, that twinge presented with a sudden and sharp sensation like pain. I stop. I felt like I was about to risk injury. It wasn't the good pain from a muscle that was exhausted from work. I'm going to let the trapezius rest for a day or two.

 

[Joe King]

Six and a half more just now.

When it's 107, you count the half mile. lol

 

[Goldhedge]

That's great man!

Weight training is really good for us as we get older, because our muscle mass wants to go away faster once we hit late 50's early 60's.

Only way to prevent that, is make 'em work.

Keep it up! Your future self will thank you for the effort.

Thanks!

Already noticed improved arm strength picking up 40lbs birdseed from Costo.

Today I bumped up the weight to 10lbs per arm. I figure a week at that should condition me for the next 'bump'...

 

[Casey Jones]

Thanks!

Already noticed improved arm strength picking up 40lbs birdseed from Costo.

Today I bumped up the weight to 10lbs per arm. I figure a week at that should condition me for the next 'bump'...

And I can't do any of that, without surgeries...by mind-controlled quacks, who believe the political dogma about the Miracle of mRNA....