2023 workout thread

erkevin said:
I am a regular gym guy (avg 4-5 times per week) but the 2nd half of 2022 was horrible; I tore a rotator cuff (infraspinatus) in the gym in August and them did a substantial number on my back (improperly moving a heavy object) in November. Did my own rehab on the shoulder and it slowly improved. Chiropractor was useless in treating my back. It just took time and rest. As of February of this year, I am back in the gym 5x week. Feel pretty good but very careful of shoulder and back exercises! Very glad to be back [emoji106]
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I did a partial tear of my left rotator cuff about 15 years ago, and I’ve been reluctant to do a bench press ever since. Congrats on the recovery.
 
I actually tore the supraspinatus in the same shoulder about 25 years ago. On that one, I went to a specialist and had PT for months. I now try not to do any weight movements overhead.
 
erkevin said:
I actually tore the supraspinatus in the same shoulder about 25 years ago. On that one, I went to a specialist and had PT for months. I now try not to do any weight movements overhead.
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Even a bench press if done a certain way can be harmful.
 
I've given up bench press and do incline dumbbell presses instead. It's easier to keep my elbows in and uses what I think to be a better range of motion for my shoulders.
 
My chiro told me to do incline presses instead of bench presses. He said that bench presses would affect the chest muscles to the point that a previously injured shoulder would be pulled forward.
 
Ronstar said:
My chiro told me to do incline presses instead of bench presses. He said that bench presses would affect the chest muscles to the point that a previously injured shoulder would be pulled forward.
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I always do equal amounts of "push" and "pull" exercises for muscle balance. So, if I do 6 sets of presses then I also do 6 sets of pulling (chinups or rows).
 
Workout today was a mountain bike race. Took the lead 1/2 mile after the start and no one from the main group behind gave chase. Developed a large gap and carried the lead to the finish!

Super fun day and an excellent cardio workout.
 
Last race of our winter mountain bike race series today. Held onto first place at todays race and first for the winter series.

All the cardio and strength training at the gym combined with hill repeats on my bike when the weather allows paid off.

Starting our Spring cross country mountain bike race series soon AND gravel road racing is right around the corner. Bring on the fun!
 
Music Lover said:
I always do equal amounts of "push" and "pull" exercises for muscle balance. So, if I do 6 sets of presses then I also do 6 sets of pulling (chinups or rows).
Click to expand...

I think this is very important to avoid muscle imbalances which can contribute to injuries. As to bench presses, I've transitioned from doing traditional free weight bench presses to using a seated Hoist press machine that is very good at keeping the elbows in the correct position. It helps avoid injury and I see better muscle development as a result. This is the first machine I have ever found that does a great job. The age decline in lifting power has hit me hard. Ten years ago I could do 225 for reps, and now I just do 10 rep sets pyramiding up to 160. No need to go heavier and risk injury.
 
Yesterday - 10 minutes on the elliptical, 6 weight/machine exercises (mostly leg), 3:41 1000 meter on the Concept2 rower. Repeat weight/machine exercises. 3:42 1000 meter on the Concept2 rower.
 
DFW_M5 said:
I think this is very important to avoid muscle imbalances which can contribute to injuries. As to bench presses, I've transitioned from doing traditional free weight bench presses to using a seated Hoist press machine that is very good at keeping the elbows in the correct position. It helps avoid injury and I see better muscle development as a result. This is the first machine I have ever found that does a great job. The age decline in lifting power has hit me hard. Ten years ago I could do 225 for reps, and now I just do 10 rep sets pyramiding up to 160. No need to go heavier and risk injury.
Click to expand...

I used to lift heavier too but have cut back. It used to be heavy sets of 5 or 6 reps, now the reps are in the 10 - 12 range. I also haven't bench pressed in quite a while, it's mostly incline dumbbell presses which are more gentle on the shoulders.

Maintaining muscle as we age is very important, but it's a lot easier to get injured if you're not careful. So far I've avoided that by doing good warmups and keep the reps higher. I also listen to my body and if something feels off I immediately stop. It's better to cut a workout short than be forced to miss 2 or 3 weeks.
 
Today:

incline dumbbell press: 5 x 15
dumbbell rows: 5 x 15
exercise bike: 15 minutes
 
Haven't been super active in posting, but this month I completed a 50 mile run challenge for Wounded Warriors. Was able to get my time down into the 8min/mile range which is great. At my peak running I was close to 7min miles. I have found it QUITE difficult to go from 8min/miles to 7min/miles. I started at 10min miles so I increased my efficiency by 20%!!

Haven't lifted weights in a couple weeks, and really need to get back at that, but my seasonal tree business started up and I've been huffing logs around and climbing trees like a monkey. Starting to see the remnants of a 6 pack of abs again.
 
kgtest said:
Haven't been super active in posting, but this month I completed a 50 mile run challenge for Wounded Warriors.
Click to expand...

Congratulations on completing a 50-mile run! I did a couple half marathons (only 13 miles) years ago and that was plenty far enough for me.

Today I have a worn-out meniscus and no longer run and can't walk a full round of golf. I've started using an exercise bike and am very gradually building up the minutes while paying close attention to my knee. I'll be happy if I can get to 30 minutes 3x a week.
 
Todays mtn bike race was cancelled due to weather. So hit the gym for an hour of cardio and two circuits of strength training.

If this afternoon it dries up enough, will take my gravel bike out for a spin.
 
Yesterday met up with a few buddies at my local bike shop for a 30 mile gravel road ride. Super fun morning and great pre-season team workout. Today hit the gym early for cardio and will get out for a couple hours on my gravel bicycle later today.

Gravel road bike race season is almost here. Have a one day event near San Diego coming up mid -April, a three day Omnium in Bend, Oregon in May and a one day 100 miler near Truckee in June. Let the fun times roll!!!!
 
I stopped doing standard deadlifts, even with trap bars as it's too much of a hassle loading plates, so I have just used a 75 lb kettlebell. Lighter than I would like, but it was convenient and ok for an old man. This morning, I was delighted to find my gym added a 125 lb kettlebell which is now even better load wise.
 
DFW_M5 said:
I stopped doing standard deadlifts, even with trap bars as it's too much of a hassle loading plates, so I have just used a 75 lb kettlebell. Lighter than I would like, but it was convenient and ok for an old man. This morning, I was delighted to find my gym added a 125 lb kettlebell which is now even better load wise.
Click to expand...


I use a deadlift wedge.


Amazon -- Deadlift Wedge
 
Last snowstorm of the year (hopefully) that I turned into 2 workout days.


Yesterday - 1 hour shoveling
Today - 1 hour shoveling
 
More shoveling as a workout. 2 hours shoveling heavy wet snow off the deck at our cabin, most of it yesterday, some today.
 
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