Workout Check-In Thread

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31 Jan 2014 13:13 #135806 by Mareeka
Replied by Mareeka on topic Workout Check-In Thread
Done!

Walking warm-up
Squats (10) 50% depth
Pushups (10) modified version
Walking lunge (10) 50% depth
Dumbell row (10 each side) increased weight 1/2 lb
Plank (10) corrected form today
Jumping Jacks (30) modified version
Walking cool down

Twice

Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?
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31 Jan 2014 15:03 #135823 by jasonwilkins
Replied by jasonwilkins on topic Workout Check-In Thread

Mareeka wrote: Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?


That soreness is called DOMS (Delayed Onset Muscle Soreness) and can be reduced by starting out at 50% intensity in the first week before 100% a week later. There is plenty of anecdotal evidence that says exercising sore muscles actually helps to relieve the pain. Scientifically, this is known as the repeated bout effect. Make sure you eat properly to keep electrolyte levels up. Having a protein shake before, during, and after an intense workout helps. Creatine helps keep the soreness away as well.

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31 Jan 2014 15:44 - 31 Jan 2014 15:45 #135827 by steamboat28
Replied by steamboat28 on topic Workout Check-In Thread

Mareeka wrote: Question. . . my thigh muscles were still in rough shape today, so I modified the depth of lunges and squats to 50% but kept the same number of reps as wednesday. Would it have been better to go the depth and reduce the number of reps while the muscles are still in recovery?

I, personally, prefer to do half as many reps at full depth, but I have literally no medical or scientific data to back up that preference. lol

jasonwilkins wrote: That soreness is called DOMS (Delayed Onset Muscle Soreness) and can be reduced by starting out at 50% intensity in the first week before 100% a week later. There is plenty of anecdotal evidence that says exercising sore muscles actually helps to relieve the pain. Scientifically, this is known as the repeated bout effect. Make sure you eat properly to keep electrolyte levels up. Having a protein shake before, during, and after an intense workout helps. Creatine helps keep the soreness away as well.


Staying hydrated (but not overly so!) helps a bit, too.

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Last edit: 31 Jan 2014 15:45 by steamboat28.
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31 Jan 2014 15:45 #135828 by steamboat28
Replied by steamboat28 on topic Workout Check-In Thread
Ow. Ow. Owowow. Ow.

I did my time today and I'ma feel it all weekend. >.<

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01 Feb 2014 01:49 #135903 by Adder
Replied by Adder on topic Workout Check-In Thread
S2 yesterday; shoulders and triceps with a pair of dumbells.

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01 Feb 2014 06:02 - 01 Feb 2014 06:02 #135925 by The Old Doris
I was making head way but work got in the way.. 6 day straights ment only 1 day for a visit to the country club and a work out. Well I guess a n hour in the gym is better tan not at all...
Last edit: 01 Feb 2014 06:02 by The Old Doris.
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01 Feb 2014 11:24 #135937 by Brenna
Replied by Brenna on topic Workout Check-In Thread
Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:



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01 Feb 2014 11:53 #135938 by Mareeka
Replied by Mareeka on topic Workout Check-In Thread

Brenna wrote: Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:


40 minutes X 3 per week of weight bearing (which does not have to be cardio) will maintain healthy and strong bones. The duration is necessary to produce new cells. Walk around the house, up and down the street, on a treadmill, back and forth in a room or vineyard to vineyard . . . :)
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03 Feb 2014 06:51 #136191 by Adder
Replied by Adder on topic Workout Check-In Thread

Brenna wrote: Does walking approximately 10km from vineyard to vineyard on a wine tour count as a workout? :woohoo:


Yep :side:


S1 for me today. Cable; seated press, seated row, overhead row w/ tricep extensions, and curls.

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03 Feb 2014 07:00 #136193 by The Old Doris
Back to the gym tomorrow, last LONG DAY of work today then back to normal hours.....
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