Fitness Checkin

Commander Troi · May 13, 2023

Monday 5/8:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat pulldown (45#, 3 sets of 15)
Cable Row (20#, 3 sets of 12)
Crunches (50#, 3 sets of 12)

Tuesday 5/9: 30 minute walk

Wednesday 5/10:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat pulldown (45#, 3 sets of 15)
Cable Row (20#, 3 sets of 12)
Crunches (50#, 3 sets of 12)

Saturday 5/13 (with trainer):

Treadmill (20 minutes)
Knee stretches (3 sets of 10)
Sit ups (3 sets of 10)
High knee march w/resistance band (2 sets of 25)
Squats w/resistance band (2 sets of 20)
Side kicks w/resistance band (2 sets of 15 each leg)
Rear kicks w/resistance band (2 sets of 15 each leg)
Crab walk w/resistance band (2 sets of 12 each direction)
Kettlebell deadlift (24#, 2 sets of 12)
Leg Curl (50#, 3 sets of 12)
Leg Extension (30#, 3 sets of 15)

Captain pl1ngpl0ng · May 20, 2023

I have been training 3 times a week for a year now with exception of 4 weeks right after surgery.
So... year two here i come! In a couple of months i'll be 56, no time to waste.

Commander Troi · May 22, 2023

Monday 5/15:

Treadmill (21 minutes)
Shoulder press (30#, 3 sets of 12)
Lateral Raises (25#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 12)
Tricep Extension (45#, 3 sets of 15)

Tuesday 5/16: 30 minute walk

Wednesday 5/17:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 12)
Lat pulldown (45#, 3 sets of 15)
Cable Row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Saturday 5/20 (with trainer):

Treadmill (13 minutes)
Knee stretches (2 sets of 10)
Sit ups (2 sets of 10)
High knee march w/resistance band (2 sets of 25)
Squats w/resistance band (2 sets of 20)
Side kicks w/resistance band (2 sets of 15 each leg)
Rear kicks w/resistance band (2 sets of 15 each leg)
Crab walk w/resistance band (2 sets of 12 each direction)
Kettlebell deadlift (30#, 2 sets of 12)
Leg Press (140#, 3 sets of 15)
Leg Curl (50#, 3 sets of 12)
Adductors (115#, 3 sets of 20)
Abductors (115#, 3 sets of 20)

Commander Troi · May 29, 2023

Monday 5/22:

Treadmill (15 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 12)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 15)
Tricep Extension (45#, 3 sets of 15)

Tuesday 5/23: 30 minute walk

Wednesday 5/24:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 12)
Lat pulldown (50#, 3 sets of 12)
Cable Row (20#, 3 sets of 12)
Crunches (50#, 3 sets of 12)

Saturday 5/27 (with trainer):

Treadmill (25 minutes)
Knee stretches (3 sets of 10)
Sit ups (3 sets of 10)
Leg Press (140#, 3 sets of 15)
Leg Curl (50#, 3 sets of 15)
Leg Extension (30#, 3 sets of 15)
Adduction (115#, 3 sets of 20)
Abduction (115#, 3 sets of 20)
Calf Raises (50#, 3 sets of 20)

Commander Troi · Jun 7, 2023

Monday 5/29:

Treadmill (30 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 12)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 15)
Tricep Extension (45#, 3 sets of 15)

Tuesday 5/23: 30 minute walk

Wednesday 5/24: Sick

Last weekend was Phoenix Fan Fusion, so I did a lot of walking!
Friday 6/2: 6,948 steps
Saturday 6/3: 6,155 steps
Sunday 6/4: 5,647 steps

Monday 6/5:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 15)
Chest press (25#, 3 sets of 12)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Commander Troi · Jun 21, 2023

Wednesday 6/7:

Treadmill (20 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 15)
Tricep Extension (45#, 3 sets of 15)

Saturday 6/10 (with trainer):

Treadmill (15 minutes)
Marches (2 sets of 25)
Squats (2 sets of 20)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (24#, 2 sets of 12)
Leg Press (140#, 3 sets of 15)
Leg Curl (55#, 3 sets of 12)
Adduction (115#, 3 sets of 20)
Abduction (115#, 3 sets of 20)

Monday 6/12:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 15)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Wednesday 6/14:

Treadmill (15 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 12)
Tricep Extension (45#, 3 sets of 15)

Saturday 6/17 (with trainer):

Treadmill (10 minutes)
Marches (2 sets of 25)
Squats (2 sets of 20)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (30#, 2 sets of 12)
Leg Press (140#, 3 sets of 15)
Leg Curl (70#, 3 sets of 12)
Adduction (130#, 3 sets of 20)
Abduction (130#, 3 sets of 20)

Monday 6/19:

Treadmill (20 minutes)
Incline press (20#, 3 sets of 15)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 12)

JirinPanthosa · Jun 22, 2023

Did my first of three half Ironman of the year two weeks ago. Very flat course, finished 6:24 which is a PR but also flattest course I ever ran.

Still not able to finish the run without a lot of walking. Something I need to work on if I want to push that time under 6 hours. Also finally invest in aero bars.

Commander Troi · Jun 24, 2023

Good going!

Commander Troi · Jun 29, 2023

Wednesday 6/21:

Treadmill (15 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 12)
Tricep Extension (45#, 3 sets of 15)

Saturday 6/24 (with trainer):

Treadmill (20 minutes)
Marches (2 sets of 25)
Squats (2 sets of 20)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (30#, 2 sets of 12)
Leg Press (140#, 3 sets of 15)
Leg Curl (70#, 3 sets of 15)
Leg Extension (30#, 3 sets of 12)

Monday 6/26:

Treadmill (20 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Wednesday 6/28:

Treadmill (15 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 12)
Tricep Extension (50#, 3 sets of 12)

Commander Troi · Jul 6, 2023

Thursday and Friday: 30 minute cardio video

Saturday 7/1 (with trainer):

Treadmill (20 minutes)
Marches (2 sets of 25)
Squats (2 sets of 20)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (35#, 2 sets of 12)
Leg Press (140#, 3 sets of 15)
Leg Curl (80#, 3 sets of 12)
Sit ups (ball) (3 sets of 10)

Monday 7/3:

Treadmill (20 minutes)
Incline press (20#, 3 sets of 15)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Wednesday 7/5:

Treadmill (20 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral Raises (30#, 3 sets of 15)
Rear Delt Fly (30#, 3 sets of 15)
Bicep Curl (20#, 3 sets of 15)
Tricep Extension (50#, 3 sets of 15)

Commander Troi · Jul 17, 2023

Saturday 7/8 (with trainer):

Treadmill (30 minutes, 1.46 miles)
Marches (2 sets of 25)
Squats (2 sets of 25)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (30#, 2 sets of 12)
Adductors (130#, 3 sets of 20)
Leg Press (140#, 3 sets of 15)
Leg Curl (80#, 3 sets of 12)

Monday 7/3: Sick

Wednesday 7/12:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Saturday 7/15 (with trainer):

Treadmill (30 minutes, 1.46 miles)
Marches (2 sets of 25)
Squats (2 sets of 25)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (2 sets of 12)
Kettleball deadlift (35#, 2 sets of 12)
Abductors (130#, 3 sets of 20)
Leg Press (140#, 3 sets of 15)
Leg Curl (50#, 3 sets of 15)

Commander Troi · Jul 26, 2023

Monday 7/17:

Treadmill (15 minutes)
Shoulder press (15#, 3 sets of 15)
Lateral raises (30#, 3 sets of 12)
Rear delt fly (30#, 3 sets of 15)
Bicep curl (20#, 3 sets of 12)
Tricep extension (50#, 3 sets of 15)

Tuesday 7/18:

Treadmill (30 minutes)

Wednesday 7/19:

Treadmill (15 minutes)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat Pulldown (50#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Thursday 7/20: Cardio video (30 minutes)

Saturday 7/22 (with trainer):

Treadmill (20 minutes, .95 miles)
Marches (2 sets of 25)
Squats (2 sets of 25)
Side Kicks (2 sets of 15)
Rear Kicks (2 sets of 15)
Crab walk (6.6#, 2 sets of 12)
Kettleball deadlift (35#, 2 sets of 12)
Abductors (130#, 3 sets of 20)
Adductors (130#, 3 sets of 20)
Leg Press (140#, 3 sets of 15)

Monday 7/24: Sick

Tuesday 7/25:

Treadmill (30 minutes)

Santaman · Jul 26, 2023

^^ Well done.

Commander Troi · Aug 3, 2023

Wednesday 7/26:

Treadmill (15 minutes, .67 miles)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat Pulldown (55#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Saturday 7/29 (with trainer):

Treadmill (25 minutes, 1.21 miles)
Marches (1 set of 25)
Squats (1 set of 25)
Side Kicks (1 set of 15)
Rear Kicks (1 set of 15)
Crab walk (6.6#, 1 set of 12)
Kettleball deadlift (35#, 1 set of 12)
Leg Extension (40#, 3 sets of 12)
Leg Curl (50#, 3 sets of 12)
Abductors (130#, 3 sets of 20)
Adductors (130#, 3 sets of 20)
Leg Press (140#, 3 sets of 15)
Sit ups on ball (3 sets of 10)

Monday 7/31:

Treadmill (20 minutes, .96 miles)
Shoulder press (15#, 3 sets of 15)
Lateral raises (30#, 3 sets of 12)
Rear delt fly (30#, 3 sets of 15)
Bicep curl (20#, 3 sets of 12)
Tricep extension (50#, 3 sets of 12)

Tuesday 8/1:

Treadmill (30 minutes)

Wednesday 8/2:

Treadmill (20 minutes, .89 miles)
Incline press (20#, 3 sets of 12)
Chest press (25#, 3 sets of 15)
Lat Pulldown (55#, 3 sets of 15)
Cable row (20#, 3 sets of 15)
Crunches (50#, 3 sets of 15)

Commander Troi · Aug 16, 2023

Saturday 8/5 (with trainer):

Treadmill (20 minutes, .82 miles)
Marches (1 set of 25)
Squats (1 set of 25, 1 set of 15)
Side Kicks (1 set of 15)
Rear Kicks (1 set of 15)
Crab walk (6.6#, 1 set of 12)
Kettleball deadlift (35#, 2 set of 12)
Dumbbell shoulder press (12.5#, 2 sets of 12)
Dumbbell bent over row (20#, 2 sets of 10)

I was sick all the week of 8/7.

Saturday 8/12 (with trainer):

Treadmill (29 minutes, 1.15 miles)
Marches (1 set of 25)
Squats (1 set of 25, 1 set of 15)
Side Kicks (1 set of 15)
Rear Kicks (1 set of 15)
Crab walk (6.6#, 1 set of 12)
Kettleball deadlift (35#, 2 set of 12)
Dumbbell shoulder press (10#, 2 sets of 12)
Dumbbell bent over row (20#, 2 sets of 12)
Adductors (130#, 3 sets of 15)

Monday 8/14:

Treadmill (15 minutes, .6 miles)
Leg press (140#, 3 sets of 15)
Leg Extension (40#, 3 sets of 12)
Leg Curl (50#, 3 sets of 12)
Adductor (130#, 3 sets of 20)
Abductor (130#, 3 sets of 20)
Calf raises (50#, 3 sets of 20)

Tuesday 8/15: Treadmill (30 minutes, 1.1 miles)

KimMH · Aug 16, 2023

Commander Troi said:
Saturday 8/5 (with trainer):

Treadmill (20 minutes, .82 miles)

Marches (1 set of 25)

Squats (1 set of 25, 1 set of 15)

Side Kicks (1 set of 15)

Rear Kicks (1 set of 15)

Crab walk (6.6#, 1 set of 12)

Kettleball deadlift (35#, 2 set of 12)

Dumbbell shoulder press (12.5#, 2 sets of 12)

Dumbbell bent over row (20#, 2 sets of 10)

I was sick all the week of 8/7.

Saturday 8/12 (with trainer):

Treadmill (29 minutes, 1.15 miles)

Marches (1 set of 25)

Squats (1 set of 25, 1 set of 15)

Side Kicks (1 set of 15)

Rear Kicks (1 set of 15)

Crab walk (6.6#, 1 set of 12)

Kettleball deadlift (35#, 2 set of 12)

Dumbbell shoulder press (10#, 2 sets of 12)

Dumbbell bent over row (20#, 2 sets of 12)

Adductors (130#, 3 sets of 15)

Monday 8/14:

Treadmill (15 minutes, .6 miles)

Leg press (140#, 3 sets of 15)

Leg Extension (40#, 3 sets of 12)

Leg Curl (50#, 3 sets of 12)

Adductor (130#, 3 sets of 20)

Abductor (130#, 3 sets of 20)

Calf raises (50#, 3 sets of 20)

Tuesday 8/15: Treadmill (30 minutes, 1.1 miles)

I need some TigerBalm just reading your workouts!

Testing for my Tae Kwando blue belt today. Wish me luck!

Commander Troi · Aug 16, 2023

Good luck!

KimMH · Aug 16, 2023

Commander Troi said:
Good luck!

Thank you!
Are you training towards something or are you just a muscle momma ? :adore:

I’ve added dumbells to my workouts - all that worrying I did when I was younger about bulking up was waaaaaaaay unnecessary ! :rommie:

*wants to be a muscle momma

Commander Troi · Aug 16, 2023

KimMH said:
Thank you!
Are you training towards something or are you just a muscle momma ?

I’ve added dumbells to my workouts - all that worrying I did when I was younger about bulking up was waaaaaaaay unnecessary ! *wants to be a muscle momma

I'm working on losing the weight I put on in the last decade or so and getting fit so I can stay healthy as I get older.

KimMH · Aug 17, 2023

Commander Troi said:
I'm working on losing the weight I put on in the last decade or so and getting fit so I can stay healthy as I get older.

Great reasons, longevity and independence are two of my health goals too!

Belted up to Blue, now the hard work begins!

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