View Full Version : Workout
RonMexico
03-02-2014, 15:15
Can anyone here perform a muscle up?
5 unbroken bar muscle ups but I can't do 1 ring muscle up.
I need to pay for a month of crossfit, just to have a coach perfect my form and then I could knock a few out.
What the heck is a single ring muscle up?
Edit- wow those are impressive. Yup not happening here... Face plant and stiches for me.
RonMexico
03-04-2014, 12:36
Who is running the bolder boulder this year?
Not me, been a long time since I've run that far. It's in April or May?
Workout and diet is feeling better and seems to be working. Figured out a way I can do pull-ups in my garage with what I already have, but I could easily build a bar if I need.
As usual, dicked around procrastinating till the last second to work out tonight, so I got to run in the snow. Still got in a great run though. :)
RonMexico
03-05-2014, 11:17
It's May 26, and roughly 20% of people don't even run it. Last year I ran/jogged/walked it with my son. Tons of eye candy there if you need motivation.
Im interested in events. Not interested in boulder. At all.
blacklabel
03-05-2014, 18:34
I'd rather step on my dick than run a 10k.
I finally got my squat form right, hip drive and all that, so it should start progressing nicely. My other lifts are moving well. I've lost about 6 lbs in the last two weeks but I see that leveling off. We'll see how far I can push the linear progression before I have to move to something slightly more advanced and throw in some high intensity, low volume cardio to help with the weight loss.
Not a ton of pictures in this thread. So here is what your gun looks like after a late night 5K.
https://lh4.googleusercontent.com/-O5HbCbbGcf8/UxlfbAvtAmI/AAAAAAAAIeA/yC8bfpbXmKE/w999-h562-no/20140306_225543_Richtone%2528HDR%2529.jpg
And here is my post workout snack.
https://lh5.googleusercontent.com/-8yLA-9cI1ac/Uxlkc4tlAtI/AAAAAAAAIeg/viyqNRuLQGU/w999-h562-no/20140306_231617_Richtone%2528HDR%2529.jpg
The gun actually dried out a bit trying to get the shot.
The snack is peanut butter with some cinnamon Life cereal stuck in there. I was going to drizzle honey on there, but didn't want to over do it.
How long did it take you MP to run that 5k? Looks like it got a pretty good workout it :
fast carb and protein- good choice for a post workout. I have been taking some Afterglow has a ton of BCAA and a little bit of carbs and protein. It's a little sweet, but really helps my post workout recovery.
Took the M&P longer than it should have due to the off camber, muddy, hills along the railroad track on the new course. Heh.
RonMexico
03-08-2014, 19:17
Went snowshoeing for the first time today. My gf and I had a rough start at 9k ft but hopefully in a month or so we will tackle our first 14er on them.
[QUOTE=RonMexico;1551489]Went snowshoeing for the first time today. My gf and I had a rough start at 9k ft but hopefully in a month or so we will tackle our first 14er on them.
Sounds like a good time, any worries about avalanche dangers were you went?
RonMexico
03-09-2014, 09:24
[QUOTE=RonMexico;1551489]Went snowshoeing for the first time today. My gf and I had a rough start at 9k ft but hopefully in a month or so we will tackle our first 14er on them.
Sounds like a good time, any worries about avalanche dangers were you went?
There is no real avalanche danger climbing Grays and Torrys until you get close to the summit. We missed our avi class a week ago, so we will not summit until we take a class or two. I have have avi gear minus a beacon, it cost too much but I might have to purchase one before the trip.
RonMexico
03-09-2014, 09:29
1hr run this morning but windy, colds conditions made the run miserable.
[QUOTE=02ducky;1551793]
I have have avi gear minus a beacon, it cost too much but I might have to purchase one before the trip.
There are ski/mountaineering shops out there that rent them, better than dishing out $300 for something you might only use once or twice.
sent from a soup can and some string..
In your opinion, what is the minimum time a workout can/should be, before you consider it to be beneficial, or worth the time? If you have an opinion, then I'm asking you.
patrick0685
03-09-2014, 21:32
In your opinion, what is the minimum time a workout can/should be, before you consider it to be beneficial, or worth the time? If you have an opinion, then I'm asking you.
30 min of cardio is what i have heard, but then something is always better than nothing
I do cardio 3-4 times a week, the rest of the time is spent lifting weights and those times vary between 1.5-2 hours max. A lot of it depends on what body part I am lifting and how heavy I am lifting.
I do cardio 3-4 times a week, the rest of the time is spent lifting weights and those times vary between 1.5-2 hours max. A lot of it depends on what body part I am lifting and how heavy I am lifting.
Beast.
Beast.
Ha- NO, overweight a little/ a lot and trying to not get put on meds for my cholesterol levels.
Great-Kazoo
03-11-2014, 09:35
In your opinion, what is the minimum time a workout can/should be, before you consider it to be beneficial, or worth the time? If you have an opinion, then I'm asking you.
30 min of cardio is what i have heard, but then something is always better than nothing
30 min average. A nutritionist suggested i do 130-150 minutes per week. I try to average 1-130 per week.
SvenJorgensen
03-11-2014, 23:15
30 min of cardio is what i have heard, but then something is always better than nothing
From the mental standpoint, I also agree that something is better than nothing. Doing a short workout (<30min) will at least maintain some fitness and build a positive mindset. Optimally, I will do 15-30min of cardio followed by an hour of weights 4 times a week. Unfortunately my schedule sucks, but if I can squeak in 15min of cardio and 30min of low weight/high reps I feel like I am doing something beneficial. Hell, I'd go to the gym change into my shorts and then change back into jeans if it meant reinforcing a good habit. It's easy to write off working out because you don't have enough time to benefit.
Run, bike, or row for whatever little time you do have. If you kill yourself for 5 or 10 minutes, you're doing something worthwhile. Don't bullshit and don't gaze at any gym ass either. If time is your concern, shorten the time between sets and exercises.It's possible to raise your heart rate and get a killer cardiovascular workout while lifting weights.
Everything adds up slowly and there is never one giant gain. Even those short sessions will have a cumulative, positive affect on your physical health.
TheBelly
03-21-2014, 05:22
LSD today. We'll see how my knees feel afterwords.
blacklabel
03-24-2014, 19:41
I've been lifting 3 times per week just following my linear progression. No real accomplishments to note outside of not missing a work out in the last month and a half. It's much easier to eat cleaner when you realize that what you're eating is going to fuel your next lifting session. I've also lost more inches in the waist lifting 3x per week using 5 different compound movements and eating steak, pork, chicken and green vegetables in large quantities than I did while losing 35 pounds on a month long juice fast. I've lost a whole 6 pounds in the last 6 weeks while strength training.
How would I go about getting my cardio up I'm so fat and out of shape I feel like I can't run/jog long enough to have any benefit
nikolatesla19
03-25-2014, 09:13
Baby steps. Even though you feel as if 10 min is useless it's not. Then start adding intervals. 1 min jog 1 min run.
hurley842002
03-25-2014, 09:16
How would I go about getting my cardio up I'm so fat and out of shape I feel like I can't run/jog long enough to have any benefit
Have to start slow, work your way up. Several years ago I got up to around 230 at 5'9", enough was enough. I started by walking on the treadmill, then walking with an incline, then jogging, and finally running.
It took some time, but I went from walking to running 6 min miles and was able to run 5+ miles easily. Also went from 230 to 160 very lean. You can do it, just have to commit.
I really need to start going on hikes during these nice days we are having.
drift_g35
03-30-2014, 10:43
Any suggestions on shin splints. Keep trying to start running but it feels like my shins are in a vise.
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You'll have to let them heal up, then change the way you run. Shin splints are from heel striking, so when your heel hits the ground, the rest of your foot slaps onto the ground, stressing that shin muscle.
You'll want to shorten your stride up a bit, so you are landing more mid-foot than favoring the heel. Running down hill is a good example of exaggerated heel striking.
The opposite extreme is a 100 meter sprint. A short sprint is a much more forward position and is done on the center of your foot, if not your heels.
I personally find that if I include a few all out sprints (even for only 50-100 yards at a time) in each run, I'm much less sore in specific area.
Could be shitty shoes as well. I can no longer run in minimalist shoes. Since breaking my back the impact is far harder. I don't know how to explain it but each time my left foot strikes I feel it right above my tailbone. I moved out of the minimalist and into a pair of reeboks. Impact wasn't as bad but I started getting shin splints and massive cramps in my calves.
Never had the issue before having back problems but my stride has changed due to the injury. Finally broke down and went to boulder running company. Tried on a lot of different shoes with their help. Apparently my right ankle was rolling in pretty far and the left was attempting to compensate. Got some pretty gaudy shoes... Spent more than I really ever have on a pair of running shoes... But it's made all the difference in the world. Breaking them in slowly and only did a mile but it's the first time I've run in a year w/o pain of some sort.
The right pair of shoes make a world of difference
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Monky is right, if you are going to be in shoes, you should be in the proper shoes for your foot style. I currently run in barefoot shoes, but my actual running shoes are stability shoes, so they have super thick soles on the inside.
drift_g35
03-30-2014, 18:56
Could be shitty shoes as well. I can no longer run in minimalist shoes. Since breaking my back the impact is far harder. I don't know how to explain it but each time my left foot strikes I feel it right above my tailbone. I moved out of the minimalist and into a pair of reeboks. Impact wasn't as bad but I started getting shin splints and massive cramps in my calves.
Never had the issue before having back problems but my stride has changed due to the injury. Finally broke down and went to boulder running company. Tried on a lot of different shoes with their help. Apparently my right ankle was rolling in pretty far and the left was attempting to compensate. Got some pretty gaudy shoes... Spent more than I really ever have on a pair of running shoes... But it's made all the difference in the world. Breaking them in slowly and only did a mile but it's the first time I've run in a year w/o pain of some sort.
The right pair of shoes make a world of difference
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That makes a ton of sense. I also broke my back in high school and havent been able to really run hard since. Also got a new pair of shoes and since then I have been getting shin splints and major cramps in my calves as well. I will have to go into Boulder Running company. There is one right up the street.
My calves get very sore if I don't sprint because I'm only really using my calves to run. I don't have good enough form to run slow and use my whole leg like I should.
RonMexico
04-17-2014, 20:41
In your opinion, what is the minimum time a workout can/should be, before you consider it to be beneficial, or worth the time? If you have an opinion, then I'm asking you.
Workout time doesn't matter if you ask me. I see benefits from 4min workout but it's all about the individual and intensity.
Try this... Sprint 60-100 meters and rest 2-3x the amount it took you to cover the distance.... Ie 10secs to cover 80meters equals a 20sec rest. Now do this 8x. I promise you will see a increase in performance in 10 days. 4 days on, 1 day off.
blacklabel
04-18-2014, 22:36
I squatted 300 today for the first time. Should hit 315 by next Friday and hoping to hit 350-360 before the end of my linear progression. It's nice to quit worrying about losing weight and worry more about putting weight on the bar every time I train. The mind set difference is huge.
Good job, just keep thinking light weight.
blacklabel
04-19-2014, 17:54
295 and 300 were the first that felt heavy at the top and not just in the hole. Once the first rep is done I'm solid.
295 and 300 were the first that felt heavy at the top and not just in the hole. Once the first rep is done I'm solid.
Don't try to progress too fast. You may feel that you can do it, but 15# in a week is a lot.
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blacklabel
04-19-2014, 20:18
Don't try to progress too fast. You may feel that you can do it, but 15# in a week is a lot.
Keep in mind my weight is 295ish depending on the day. I'm not having any issues recovering so I'm going to string out my linear progression for as long as I can. If I stall, deload and can't make any further progress then I'll need to decide if I want to progress at 7.5lbs per week or transition into intermediate programming with a 5lb per week progression. I've read of guys that can draw out a linear progression for 18 months with very frequent deloading towards the end but that's just ridiculous.
drift_g35
04-19-2014, 21:48
Is anyone a member at Anytime fitness in Littleton? Would love to get out with someone else for workouts.
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Have bad burning pain in rear delt area when doing chest work outs. First started on left side. Now it's on both. Any ideas? I been having to lift super light to avoid the pain.
Have bad burning pain in rear delt area when doing chest work outs. First started on left side. Now it's on both. Any ideas? I been having to lift super light to avoid the pain.
Stop lifting. Listen to your body. Pain is a bad thing. Give yourself sometime to heal, maybe go get massage?
Strain and then your other side compensating and doing the same?
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hurley842002
04-21-2014, 20:54
Haven't lifted in about 2 months, been hitting cardio really hard tho. Probably start lifting really heavy 2 days a week, and cardio the rest. Also want to get my dips and pull ups back to where they used to be.
blacklabel
04-23-2014, 17:09
Missed my first squat today. It was the 5th rep (final) on my 1st set of 310. Gave myself some time to rest after unloading the bar, putting it back on the hooks and reloading it. I was able to hit 5 reps on the second and third sets. Probably play it smart and repeat 310 on Friday before progressing further. My quest for 315 gets pushed out to Monday.
drift_g35
04-24-2014, 21:34
Went hiking, did about 1000 ft climb in less than 2 miles. I think I overdid it though. Carried about 40lbs in my pack. My left knee has no strength, and random shooting pains depending on how I step. I hope it goes away soon.
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blacklabel
04-25-2014, 11:25
Missed my first squat today. It was the 5th rep (final) on my 1st set of 310. Gave myself some time to rest after unloading the bar, putting it back on the hooks and reloading it. I was able to hit 5 reps on the second and third sets. Probably play it smart and repeat 310 on Friday before progressing further. My quest for 315 gets pushed out to Monday.
I decided not to be a puss and progressed to 315. Nailed each rep in each set. Damn good feeling.
hurley842002
04-25-2014, 11:29
I decided not to be a puss and progressed to 315. Nailed each rep in each set. Damn good feeling.
Nice, good work man!
My gym is getting some new equipment, so they are closed for a few days. I'll have to settle for a jog at the park and some pushups or something.
I've been walking 1/2 mile a day with all my battle rattle on 30 pounds just stepped it up to a full mile and am throwing a little jogging in there(not to much jogging yet as I started to get a lot of pressure on the left side neck/arm and I don't want a heart attack)
blacklabel
05-02-2014, 16:53
320 was a miss on Monday, got it on Wednesday and got 325x5x3 done today. My bench is pathetic but moving up as well.
320 was a miss on Monday, got it on Wednesday and got 325x5x3 done today. My bench is pathetic but moving up as well.
Woudnt worry about how much you lift unless you plan to be a power lifter.
blacklabel
05-02-2014, 17:51
Woudnt worry about how much you lift unless you plan to be a power lifter.
Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe
I've got powerlifting oriented goals but right now it's about not being a complete fatass. My short term goal is a thousand pound 3 lift total which I'll test at the end of my LP if I don't make that total before then. Long term is a 1500 total at a body weight of 275lbs.
SouthPaw
05-02-2014, 19:29
320 was a miss on Monday, got it on Wednesday and got 325x5x3 done today. My bench is pathetic but moving up as well.
Which gym do you go to?
blacklabel
05-02-2014, 19:40
We were going to Greeley Health & Fitness on 10th and then my wife decided she wanted to start lifting but didn't want to do so at the gym so I've got a rack and deadlift platform in our basement that I've been using.
I've been walking 1/2 mile a day with all my battle rattle on 30 pounds just stepped it up to a full mile and am throwing a little jogging in there(not to much jogging yet as I started to get a lot of pressure on the left side neck/arm and I don't want a heart attack)
Pressure in my neck/headache caused me to goto the doctor blood pressure was 180/115 so now I'm on blood pressure meds :(
Still walking everyday doing a minor diet also
hurley842002
06-17-2014, 21:36
After months of just cardio, I recently started lifting again. I am doing what I call an 8x8 routine, eight sets of eight reps, with 30 second rests between each set. You use a single weight that you can barely complete all eight reps with, although I've modified it to up the weight of the first 4 sets each week. I try to limit rest between lifts to 90 seconds, but depending on traffic at the gym, sometimes it's longer.
My routine is Monday upper, Tuesday lower, Wednesday cardio, Thursday upper, Friday lower. I typically do 5 lifts per session, with a mile run for warmup, and any other cardio I can squeeze in. So far I'm loving the routine, and it's building some great strength/stamina.
trlcavscout
07-29-2014, 20:09
Anybody do the mud run's? I am signed up for the one at the Budweiser event center in September. I have been working out serious for a while bit now I'm really working on the cardio and getting ready to run.
Anybody do the mud run's? I am signed up for the one at the Budweiser event center in September. I have been working out serious for a while bit now I'm really working on the cardio and getting ready to run.
Which one did you sign up for? I've run one, and seen videos of a lot of others. For the most part, it looks like any of the 5k ones aren't really all that great as far as a challenge. We did the Devil Dash last year in September. It was fun, and had obstacles I couldn't reproduce just running around the neighborhood. Going up the huge hill was by far the most difficult. Other than that, you got wet in the beginning, but there wasn't really any MUD until the last 1/4 mile or so. I'd like to do the Tough Mudder, which seems to be the king of all mud runs, but I'm afraid it might be tougher than I am.
Came in here to ask if anyone has any good heavy bag work out. I have one, and have worked out with it in the past, but I find that I don't really know what to do after a certain amount of time. I'd really like to be able to get more of an upper body/whole body cardio work out to do on days when I don't do a run. I'd really like some direction if anyone has any tips or can steer me in the right direction. Anyone?
Off to Youtube in the mean time.
hurley842002
08-12-2014, 06:06
Came in here to ask if anyone has any good heavy bag work out. I have one, and have worked out with it in the past, but I find that I don't really know what to do after a certain amount of time. I'd really like to be able to get more of an upper body/whole body cardio work out to do on days when I don't do a run. I'd really like some direction if anyone has any tips or can steer me in the right direction. Anyone?
Off to Youtube in the mean time.
I'd say your best bet would be to get a week pass to a place like LA boxing or something, to give you an idea of a good bag workout. While not the best for actual "training", their thousand calorie per hour workout is pretty legit.
Mattallen0506
08-16-2014, 21:26
Just noticed this thread. Great to see! All the hoarding of .22 long rifle and burying 40 Mosin's in the back yard aren't much good if you have a heart attack trying to frantically dig it up when the SHTF lol. Just beginning my fitness journey all over again. Shoulder surgery, Flu, and car accident set me way back this year.
YammyMonkey
08-16-2014, 22:49
If you're considering hiking with a loaded pack for training, fill a bunch of water containers for the weight instead of using gear. That way, when you get to the top of the hill, mountain, driveway, whatever, you can dump the water and save the abuse on your joints as you head downhill.
Is there such a thing as weighted jumping jacks? I'm talking hand/wrist weights in the 1-5 lb range. I've been doing 100 jumping jacks to get my heart rate up before work outs, and I recently got the idea of using hand weights. My main question is, is this going to hurt me? Today I did three sets of 50 jumping jacks with a 5lb weight in each hand. I didn't experience any pain, or discomfort. Nothing was jerky or strained, but it was definitely more intense than regular jumping jacks. I'd like to do this more often.
Is there such a thing as weighted jumping jacks? I'm talking hand/wrist weights in the 1-5 lb range. I've been doing 100 jumping jacks to get my heart rate up before work outs, and I recently got the idea of using hand weights. My main question is, is this going to hurt me? Today I did three sets of 50 jumping jacks with a 5lb weight in each hand. I didn't experience any pain, or discomfort. Nothing was jerky or strained, but it was definitely more intense than regular jumping jacks. I'd like to do this more often.
I don't see any risks or concerns using light weights. Don't be doing 25lbs =)
Yeah, I feel like I could just add more reps if I need to. Honestly, weighted jumping jacks seems more efficient, and more fun than just doing arm raises.
hurley842002
08-24-2014, 19:06
Finally able to do a reasonable amount of dips on the parallel bar (4 sets of ten). Haven't been able to do that since before my son was born, probably a year and a half ago. Crazy thing is I'm still post baby weight at 195.
I HATE having an injury that will not go away... My back is in a knot right now. It never fails when doing lots of core work that at some point I'll lose form in the workout. Today it wasn't lifting, it kicked me during rowing. Rowing was/is the one thing I've not had issue with.. For some reason today at 150m it turned into a solid knot... It was after a lot of core work and some weighted lunges... Not sure what happened, it's a bit tender now, no real 'pain'. Just frustrating. Got up to 310 on deads earlier in the week, with no issues. It was actually light and I did 20 reps. Felt fine... Stupid back
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Question. Have any of you fellas ever done a body fat test... Like an actual one?
Did mine yesterday. Better numbers that I thought, but still not where I want to be. I have been eating like shit lately. Work, stress, just been lazy in the kitchen.
I honestly hate anything that uses BMI, as BMI tells me I'm obese. Finally though the BMI explanation states that it does not take lean mass into account. I know this... Still upsetting to be called obese on paper when I know I'm not.
So I've recommitted to getting back down to 19% which is where I was pre broken back. Which will have me back down to around 190#. 18# off right now. Means I have to quit being lazy in the kitchen?
My trainer wants to use me as his case study for his school stuff he's doing. Post injury recovery blah blah blah... Not sure how I feel about it.
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Did much better at 3-gun today. I've lost 17 lbs since August, and started working out. NOTICEABLE difference in holding the carbine steady for the long shots. No heart pounding and heavy breathing.
I was hoping it would have that effect. 16 lbs to go. Sad that it took that to make me do it. Whatever it takes, I guess.
I'll be at a weight I haven't seen since high school. That was a LONG time ago, and far, far away.
hurley842002
09-21-2014, 16:36
Never done a BF test, but I need to. Don't even want to know my BF right now, but one things for sure, I'm making some major gains in the gym. I'll probably see how strong I can get, and then start cutting around the first of the year, with a goal of 180 and 15-18%. It's going to be a challenge.
mcantar18c
09-21-2014, 18:58
I've done a few different ones. Some types of testing aren't very accurate, some are ok. The body pods and the water tank one are the only truly accurate ones. I'd hate to see what I'm at now... probably back in the teens.
Question. Have any of you fellas ever done a body fat test... Like an actual one?
Back in high school they did one with the calipers. I was 9% BF. I'd have to lose 50 pounds to get to that.
Never done a BF test, but I need to. Don't even want to know my BF right now, but one things for sure, I'm making some major gains in the gym. I'll probably see how strong I can get, and then start cutting around the first of the year, with a goal of 180 and 15-18%. It's going to be a challenge.
I had been putting it off since I broke my back.. Now that I've been able to actually work in the gym after nearly 2 years I needed to know where I was at.
nisils14
09-26-2014, 03:19
Had a guy "advise" me on how to do a dead lift tonight. "Make sure you keep your head up when you lift up, you don't wanna mess up your spine." Indifferent, I stared and said "ok, thanks." This coming from a guy who was glute bridging on 135 with the bench press with every rep. Never thought I would ever experience "The workout advice guy", I should've been a smart ass about it.
blacklabel
09-27-2014, 10:48
You should have asked him what neutral spine meant to him.
This might be old news, but I hadn't seen it before. Pretty inspirational video. Sorry but it's not flashy and exciting.
bIXOo8D9Qsc
Man, looks like the FBI fitness test has been adjusted since last time I looked. Running the numbers that I remember from a few years ago when a friend and I worked to get our best score, I don't score nearly as well as I used to on the running portion.
Here it is, in case anyone is interested. Personally, I always thought that the 300 meter sprint was the most difficult. Sprinting for that long is NO joke.
https://www.fbijobs.gov/11131.asp
One-legged burpees, ninja box jumps, and archer push-ups are my current "new favorite" workout. If box jumps aren't burning like they used to, no matter how far away you're standing, ninja jumps onto a 36" box will bring the pain back.
Also discovered that side box jumps do a good job of activating the obliques.
I did my "Man Up Monday" workout this morning. I try to do it every Monday. It nearly guarantees that the worst thing to happen on a Monday is over by 7:30 AM.
Five set of the following for time:
10 Dead Lifts at 135#
10 Sand Bag Get Ups with a 25# sandbag
10 Squats at 135#
10 Pull Ups
10 Push Ups
28:30 today with no trace of puke. I must have been slacking.
To me, it's just the right balance of functional fitness, strength, and cardio. The rest of the week is mostly pure cardio and one day of straight weights. You young guys can probably do much, much more.
That looks like a pretty good workout, and under 30 minutes to boot. Hard to NOT find the time to workout I think.
hurley842002
03-02-2015, 12:21
Started one of my old "circuit" style workouts at the end of January, working well so far.
Start weight on Jan 26th - 195lbs
Weight on Feb 24th - 185 lbs
My goal weight is 175 by the end of March for our Cali trip.
Here is a copy and paste of what I shared with others.
You will start with a mile run on the mill, I haven't done much cardio in the last couple months, so im in the 8-10 min mile range, the key is getting your mile in tho.
After your mile, you will immediately begin your strength exercise. In the beginning it will be trial and error, because you are going to pick the maximum amount of weight, in which you can complete 8 sets of 8 reps, with 30 seconds of rest between sets. This is where all the strength guys have to swallow your pride and be honest with yourselves, 8 sets is a lot, and 30 seconds goes by quick lol.
After you are done with your first strength exercise, you return immediately to the treadmill and do your next mile. Pretty simple right? 4 lifts, 4 miles. Here is what today's workout consisted of, as an example:
-Mile run.
-Dumbbell bench press: 140lbs x8 sets of 8 reps.
-Mile run.
-Seated cable flies: 90lbs x8 sets of 8 reps.
-Mile run.
-Bodyweight chest dip: 195lbs x8 sets of 8 reps.
-Mile run.
-Decline barbell bench: 135 lbs x8 sets of 8 reps.
As you progress on weight from week to week, feel free to jump up in weight for 4 set's (or however many you can complete), and then drop down to the previous weeks weight as needed, but you'll never go lower than the previous week, and don't go higher than the current week, until you can do a full 8 sets with that weight, hope that makes sense lol.
For example, this week I used 70lbs dumbells for bench, I was able to barely get my 8 sets of 8, so next week I'll use 75lbs, more than likely I'll have to drop to 70lbs half way through, but that's okay, progress is the key.
When it's warm I run to my workout and back. I do a casual run there, then go as fast as I can on the way back. I recommend doing this on the treadmill for your workout Hurley. Treadmill runs 1 and 3 should be relaxed, and 2 and 4 should try to beat the 1 and 3 respective times. Since you're doing 4 miles, and I'm only doing 2, I'd say don't go all out on your fast runs, just try to beat your casual runs by 20-30 seconds. It's important to push your cardio as well as the weights. With trying to beat your casual times, you'll see your average pace start to pick up.
I think a mile is a great distance to push yourself because it is longer than a sprint, but not so long that you feel like you're killing yourself, or forget what you're doing mid-run.
hurley842002
03-02-2015, 12:41
When it's warm I run to my workout and back. I do a casual run there, then go as fast as I can on the way back. I recommend doing this on the treadmill for your workout Hurley. Treadmill runs 1 and 3 should be relaxed, and 2 and 4 should try to beat the 1 and 3 respective times. Since you're doing 4 miles, and I'm only doing 2, I'd say don't go all out on your fast runs, just try to beat your casual runs by 20-30 seconds. It's important to push your cardio as well as the weights. With trying to beat your casual times, you'll see your average pace start to pick up.
I think a mile is a great distance to push yourself because it is longer than a sprint, but not so long that you feel like you're killing yourself, or forget what you're doing mid-run.
Great advice Irv! The whole goal of my workout (besides fat loss) is progress, so I have definitely been pushing my cardio as well as weights. I've definitely noticed my heart becoming more efficient (heart rate getting lower despite me pushing the speed).
I'll bet that sucks. Ouch.
hurley842002
03-02-2015, 13:13
I'll bet that sucks. Ouch.
What's that Tim?
So who here signed up for the Crossfit Open?
What am I missing in my diet if I'm craving salt all the time?
What is the Crossfit Open? Like a huge competition?
mcantar18c
03-05-2015, 21:39
What am I missing in my diet if I'm craving salt all the time?
What is the Crossfit Open? Like a huge competition?
... Sodium?
It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.
... Sodium?
It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.
I saw that coming. Considering how much sodium I must consume, I'd have a hard time believing that. I thought perhaps I wasn't drinking enough water and my body was trying to retain water.
That crossfit thing sounds exactly like I imagine. No thanks. heh
hurley842002
03-05-2015, 22:20
... Sodium?
It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.
You forgot the part where crossfit shoes are compared and quantities are challenged....
mcantar18c
03-06-2015, 07:40
I saw that coming. Considering how much sodium I must consume, I'd have a hard time believing that. I thought perhaps I wasn't drinking enough water and my body was trying to retain water.
I suppose it's possible. How much water do you average per day?
This thread is like being in a high school cafeteria sitting around a bunch of girls.
To each their own.. for those who crossfit and those who just lift.. or do circuit training, at least they're doing something and getting off their ass.
I just ordered a pair of risto olympico shoes.. in pink.. Tried out a friends and the stability is awesome. I went with pink because why the fuck not, who's going to try and snag them if I forget them. I managed to hit a 215# clean and jerk, which one year after being back in the gym from a broken back is damn good. Working on getting the snatch to bw.. I'm close. I can't do the lifts fast, it takes me an hour to get through 30 of them..but they're damn pretty. I've been concentrating so much on the oly lifts that my pull ups have suffered somehow... taking a few days off from the gym currently and getting back to basics when I get back to give my back a break, it's giving me issues currently. All in all, I feel pretty damn good about where I've made it in a year, after a year off for recovery.
PS - I do the crossfit thing and just lift.. Found a good 'gym' to do both at.
I saw that coming. Considering how much sodium I must consume, I'd have a hard time believing that. I thought perhaps I wasn't drinking enough water and my body was trying to retain water.
That crossfit thing sounds exactly like I imagine. No thanks. heh
IIRC it's potassium you could actually be needing w/ salt cravings. Sodium deficiency is a real thing when eating clean though.
This thread is like being in a high school cafeteria sitting around a bunch of girls.
To each their own.. for those who crossfit and those who just lift.. or do circuit training, at least they're doing something and getting off their ass.
I just ordered a pair of risto olympico shoes.. in pink.. Tried out a friends and the stability is awesome. I went with pink because why the fuck not, who's going to try and snag them if I forget them. I managed to hit a 215# clean and jerk, which one year after being back in the gym from a broken back is damn good. Working on getting the snatch to bw.. I'm close. I can't do the lifts fast, it takes me an hour to get through 30 of them..but they're damn pretty. I've been concentrating so much on the oly lifts that my pull ups have suffered somehow... taking a few days off from the gym currently and getting back to basics when I get back to give my back a break, it's giving me issues currently. All in all, I feel pretty damn good about where I've made it in a year, after a year off for recovery.
PS - I do the crossfit thing and just lift.. Found a good 'gym' to do both at.
Agreed I do it all and am not your stereo-typical Crossfitter who just talks and talks about it to no end.
Are these (http://www.ristosports.com/weightlifting-shoes/olimpico-pink-sizes-in-us-mens/) what you bought? NICE!
To all the haters - relax and do your own thing, nobody cares as we are all big boys and girls
[gohome]
...... I managed to hit a 215# clean and jerk, which one year after being back in the gym from a broken back is damn good.
Nice job on the recovery. And who's going to mess with a dude throwing aroud 200# with pink shoes on?
I started lifting this year as a path to get to a less rotund shape. Too old to crossfit without creating injuries so I'll leave that to those that can recover quickly. After many runs at getting sub 200 lbs my body's metabolism is crap and dieting is not doing it unless I eat like a bulimic girl. Bah.
After I milk linear progression for all I can and get BF sub 20%, I will add running and some sort of HIIT. Getting strong has helped me to jog with my kid already, but I don't want to keep stressing my knees at this weight. Plus I have running, love the occasional sprints but I'm not built for jogging.
But honestly I think the secret to living better is to get stupid strong. Knees have never felt better, my shoulders feel good in the morning and the best part is I can eat normal and the weight is slowly going down.
So take it from this big guy: lift heavy shuft, eat well, be around for your loved ones.
I've decided to not even bother with weights, and have been looking at all the body weight exercises I can find. I'm in need of a pull up bar for sure.
Finally in a position to commit two or three sessions a week to the gym. I can't workout at home. Too many distractions.
Cut back food intake and eating better throughout the day.
Looking to drop about 25 ugly pounds, without cutting my head off. About 7.5 down after two months. Figure loosing the weight now for summer activities.
Agreed I do it all and am not your stereo-typical Crossfitter who just talks and talks about it to no end.
Are these (http://www.ristosports.com/weightlifting-shoes/olimpico-pink-sizes-in-us-mens/) what you bought? NICE!
To all the haters - relax and do your own thing, nobody cares as we are all big boys and girls
[gohome]
Those are what I got! They're going to be awesome.. I don't preach it either. I like it.. I enjoy it.. it's done wonders for getting people OFF THEIR ASSES.. I'd like to challenge the shit talkers to a friendly game of 'Murph', if I could stand to run a mile before my leg goes numb. Stupid vertebrae moving..
I've decided to not even bother with weights, and have been looking at all the body weight exercises I can find. I'm in need of a pull up bar for sure.
If you want to hate yourself for a week.. side plank hip raises from your hand... till you can't do anymore. I hit 7 rds in 9 min before I was fried. AMRAP 9m.. 9 barbell Front squat, 10 ring push ups, 9/side of the hip raises. Shoulders were fried.
I saw your idea of the pull up bar in the yard... I'm actually doing that too, more to hang a tire for my dog though.. but it'll also be used for that. You could get some rings and hang them from it as well.. Lots of torture can be accomplished on those.
I've surprised myself by coming up with some pretty tough workouts recently. The most recent one was the following.
3 Sets: 2 Failure
Push-ups
Bicycle
3-way lunge
Wild card push-up (anything besides a regular push-up)
2 down, 1 up
Wall squat
Rope
Tire/Wall Knee 2 Elbow
Dips
I only actually made it through two sets. I was doing it so I wasn't killing myself, but once I couldn't do more of something without taking a break, I'd move on. For the wild card push-up I did Archer Push-ups first, then staggered push-ups. I don't know how to describe the 2 down, 1 up exercise other than to post a video. It is an ab exercise. Basically while laying on your back, a single leg raise (other leg held straight out, but off the floor) with with a hip raise at the end. The Tire/Wall Knee 2 Elbow is a standard plank position hold where you bring your knee to the opposite elbow, but you either place your feet on the wall so your body is perfectly horizontal, or on the tire or a chair or something. The corresponding exercise to that last one is an elbow plank, then touch one hand to opposite hip, without rotating your hips. This transition from 4-point to 3-point plank and back without rotating is surprisingly difficult.
I like the hip raise idea. I'm all ears for ab exercises that I'll be able to feel right away. Those 2 down, 1 ups are brutal. As a side note, I take a lot of stuff from Athlean-X Xero workouts.
Sucks we lost recent content here. Only thing to do is to keep moving forward. With that said, my dog is the WORST yoga partner, ever.
hurley842002
04-28-2015, 08:32
Sucks we lost recent content here. Only thing to do is to keep moving forward. With that said, my dog is the WORST yoga partner, ever.
This type of "forward"?
http://images.tapatalk-cdn.com/15/04/28/d2eb482d5e430a48bc4338f357817704.jpg
Sucks we lost recent content here. Only thing to do is to keep moving forward. With that said, my dog is the WORST yoga partner, ever.
I can't even run with mine for fear of losing a shoulder.
SouthPaw
04-28-2015, 12:37
New Personal record for myself. I have never been the type of person to 'max out' on one rep, so my PR's on recorded with weight and reps in mind. I accomplished a new PR with my squats recently. I track my progress pretty religiously so this was good for me to see what I can do with heavier weight. Currently my body weight is 217lbs and I am 5'10". Here is what I did:
10x at 135#
10x at 225#
10x at 225#
10x at 315#
10x at 315#
6x at 405#
I never have gone above 315lbs before but decided I would give it a shot. To my surprise I was able to complete 6 reps. I remember when I first started training and at 215# I could barely do 3-4 reps. Now 215# is what I warm up with. Haven't gone above 315# since then but something is pretty attractive with 405# and the bar is bending across your back!
http://s7.postimg.org/50tf48vej/Squat.jpg (http://postimage.org/)
Isn't going from 315 all the way up to 405 a HUGE jump? What made you choose that weight?
SouthPaw
04-28-2015, 13:48
Isn't going from 315 all the way up to 405 a HUGE jump? What made you choose that weight?
Even amount of 45# plates? Just kidding. Being able to do 20 reps with 315#, I figured one rep of 405# would be a breeze. Once I hit one rep, I felt like I could keep going so I did. The smith machine was taken so I couldn't practice with that. To do it properly, I should have done 365#, 385# then 405#. I was already finished with squats so I wanted to try it out before I left. I used to train with my buddy a lot before I start going in the mornings. He was big into leg workouts and really could move some weight. He could squat 585# 4-5 times with ass to grass. Training legs with him we always just increased weights with 45# plates.
I've been doing my "Man up Monday' workout, or some variation of it for years. I took about 5 months off it to try to let some injuries heal and got back to it 12 weeks ago.
Run 1/2 mile warmup
5 sets for time:
10 Dead lifts at 135#
10 sandbag get-ups with 25# bag or weight
10 Squats at 135#
10 pullups
15 pushups
After it's done, I run 1/2 mile about as fast as I can.
Twelve weeks ago when I did it for the first time, it took me over 30 minutes (running not included). There's been steady improvement every week, and yesterday I did it in 19:45. I gotta tell you, when I got finished on week one there is no way you could have convinced me I'd ever be able to do it in under 25 minutes, let alone under 20 minutes.
I'm old and creaky. I'd like to see how fast some of you young studs can do it. I'm pretty sure you big strong guys can do it in 13-15 minutes. On the other hand, maybe my ego isn't ready to know that.
Teufelhund
04-28-2015, 15:11
New Personal record for myself...
Good for you, man! That's a lot of weight. I would be scared to make that big a jump in one session.
I use 2.5lbs and 5lbs plates to increment slowly each workout; if I miss a planned rep, I use that weight again until I can hit all the reps. If I can hit 25 reps in 5 sets or less, I increase the weight next session.
I workout very slowly. I figure as long as I'm tired and breathing heavy, I don't need to kill myself. Sure it stunts progress, but for me, just the fact that I'm working out at all is what I'm usually going for.
Glad to hear sandwiching the workout between runs seems to be working for you Tim.
Woot woot, 4 plates is a serious weight. 4 plates is my eventual goal. But I'll be lucky to hit this years goal of 300 on the deadz. Stupid knees.
I'm getting pissed off at being broken. It seems that no matter what I do the next day I pay for it. Anyone have a few vertebrae in good condition that they'd like to donate?
On a side note.. the metcon tonight.. I had the second best time for going RX.. 4 rds. row 500m, 20 wallballs @#20. I've also apparently lost my strength on pull ups. Need to do more I guess. Could only add #20 and I barely squeaked out the 3rd one. I've gained a few lbs and I'm fairly certain it's just muscle as everything still fits the same.. Diet actually hasn't been too bad. Coming in around 1700-1800 a day. I can't eat clean and get anymore.. I'm ready to burst at the end of the day as it is.
I have really been phoning it in lately since there are no other dudes working out. So I feel it every time I make it to a workout. At least you get to work out with dudes all the time.
Also, working out in glasses sucks. Running in the rain with glasses sucks. Single leg box jumps seem to work entirely different muscles than normal box jumps. That's all for now.
So.. They opened a gun shop right next to my box. This could be bad. Stopped in last night as they were closing. Pretty decent guys. Open for 6m, not a ton of inventory, but they have a smith. They have room upstairs where they have a couple tvs and said feel free to come by, clean guns and shoot the shit.
Name of it is '1st stop firearms'.. Gave them an invite to come chat it up on the forums.
They'll give store credit and such for random things you have in junk drawers.. Parts and pieces.. Old holsters. They have a box of used holsters that just says make me an offer
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I went to the gym today. Monday/Wednesday/Friday, every week. I only lift but we do 12 reps of each set.
Teufelhund
05-07-2015, 09:53
Starting to get bored with my workout program (ICF 5X5, 3 days/week). I want to start a Push/Pull/Legs program for better hypertrophy, but I don't think I can do six days a week at the gym after work and still be home enough to help the wife with the housework/baby/etc. Looking more seriously at building a home gym as it seems the only solution. Plus I really like the idea of being able to just walk out to the garage when I want to lift.
Monkey, I've got a new core exercise for you, but try it carefully as I feel it in my back. I called it the Side Plank Scissor.
So you know a regular old leg lift where you lay on your side and lift your top leg into the air like half a scissor? It's basically that, only you are doing a side plank on your elbow. Even five of them are difficult.
I did 38 cleans at 135 tonight, 60 knees2 elbows, 84 push-ups in 14m. My back already hurts.
I'll have to try those when I recover in a few days.
Sent by a free-range electronic weasel, with no sense of personal space.
Starting to get bored with my workout program (ICF 5X5, 3 days/week). I want to start a Push/Pull/Legs program for better hypertrophy, but I don't think I can do six days a week at the gym after work and still be home enough to help the wife with the housework/baby/etc. Looking more seriously at building a home gym as it seems the only solution. Plus I really like the idea of being able to just walk out to the garage when I want to lift.
There are some companies with some good wall mount multifunction racks. Rogue makes some good stuff. My friend has one of theirs.
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I was just thinking tonight about how would could mount a brace onto a doorway, or wall, so you could have a more compact captains chair at home. Bet it wouldn't be too difficult to make something removable.
They make foldable wall mounts. They're beefy units. At least the ones from rogue. I wouldn't mind doing one, but I'm bad enough over doing it with people watching me... On my own... I'd be stupid
Sent by a free-range electronic weasel, with no sense of personal space.
I'm reporting my failure. I recently read a running blog that I found pretty encouraging and entertaining (http://www.runnersworld.com/newbie-chronicles) and one of the entries is about running every day from Thanksgiving to New Years, at least one mile, which is 40 consecutive days. I thought I'd challenge myself to try and run every day, at least one day, for 30 days. I only made it to 7 days in a row. I got to just over 14 miles, which is only an average of 2 miles a day. I was doing okay, but today I felt very tired and got a sore throat, which is pretty much standard procedure for me wearing myself out or not getting enough sleep. For only having done this 7 days in a row, it was surprisingly difficult. Usually I can run 3 days in a row before I decide I need a rest. I'd like to try this again in the future until I can do it all the way through. I definitely feel like I've been very hungry every day, and I've been more sore than usual. So when I try again, I'll have to be fully rested and healed. Part of the problem was that I hadn't worked out or run in a long time (recovering from PRK) so when I decided to do this, I just jumped right in. As someone who isn't that strong (or frequent) of a runner, it may be more difficult than I can manage.
hurley842002
05-22-2015, 21:56
I'm reporting my failure. I recently read a running blog that I found pretty encouraging and entertaining (http://www.runnersworld.com/newbie-chronicles) and one of the entries is about running every day from Thanksgiving to New Years, at least one mile, which is 40 consecutive days. I thought I'd challenge myself to try and run every day, at least one day, for 30 days. I only made it to 7 days in a row. I got to just over 14 miles, which is only an average of 2 miles a day. I was doing okay, but today I felt very tired and got a sore throat, which is pretty much standard procedure for me wearing myself out or not getting enough sleep. For only having done this 7 days in a row, it was surprisingly difficult. Usually I can run 3 days in a row before I decide I need a rest. I'd like to try this again in the future until I can do it all the way through. I definitely feel like I've been very hungry every day, and I've been more sore than usual. So when I try again, I'll have to be fully rested and healed. Part of the problem was that I hadn't worked out or run in a long time (recovering from PRK) so when I decided to do this, I just jumped right in. As someone who isn't that strong (or frequent) of a runner, it may be more difficult than I can manage.
Eh, sometimes it's best to listen to your body.
Several years back, after getting canned by a my ex of 5 years, I went on this extreme gym binge. I can't remember the exact count, but I want to say something like 73 days in a row or something, I went to the gym. I would take a couple days off a week from lifting, but those days were usually 5 mile runs. I was in excellent shape going into it, so that helped, but looking back it was pretty crazy.
Ah, springtime, when a young man's thoughts turn to...rucking in the mountains!
I dusted off my pack on Saturday and ran/walked for 5 miles with 30 pounds. That seemed too easy, so I stuffed my .22 trainer and other associated gear in today with the intent of getting in a ruck and a little long range practice. The pack came in right at 50#. I did 7+ miles in the hills around here, but never did come across a decent place to shoot. I'm pretty footsore at the moment. Knees, as always, are the weak link.
It sure felt good to get back outside.
Eh, sometimes it's best to listen to your body.
Several years back, after getting canned by a my ex of 5 years, I went on this extreme gym binge. I can't remember the exact count, but I want to say something like 73 days in a row or something, I went to the gym. I would take a couple days off a week from lifting, but those days were usually 5 mile runs. I was in excellent shape going into it, so that helped, but looking back it was pretty crazy.
I had been drinking all night when I made my post. What I was trying to get at was that even though the runs got easier, since I didn't allow my body to rest, it killed my immune system and I got sick and HAD to stop. I still feel crappy today after resting all weekend. So basically what you said.
hurley842002
05-25-2015, 13:26
Ah, springtime, when a young man's thoughts turn to...rucking in the mountains!
I dusted off my pack on Saturday and ran/walked for 5 miles with 30 pounds. That seemed too easy, so I stuffed my .22 trainer and other associated gear in today with the intent of getting in a ruck and a little long range practice. The pack came in right at 50#. I did 7+ miles in the hills around here, but never did come across a decent place to shoot. I'm pretty footsore at the moment. Knees, as always, are the weak link.
It sure felt good to get back outside.
Seems like a good way to spend Memorial day. Wish I could get a workout in today, unfortunately I'm cleaning because the MIL is coming to town, oh well.
SouthPaw
07-12-2015, 12:38
What kind of pre work outs do you guys use? I have been taking C4 for about a year now that I workout out at 4:30am to 6am-6:30am. Cellucor C4 is what I have been taking but it has never really given me that boost. Aside from my PWO, my body see's no other caffeine. I just ordered some Controlled Labs White Flood Reborn as I love their products. Seeing how this thread has been updated lately, figured I would bring it back from the dead with a question.
I used C4 for 2 months its great stuff, but i believe your body gets used to it after awhile and jumped to NO Explode and it helped get some of the intensity back. I have been out of gym for 8 mnths now and it pains me to try to start again after such a long layoff.
I really liked Usp Jacked 3d, the downfall was it made my stomach a litle upset and found myself doing the boot scoot to to bathroom mid workout. Also for a post workout you might want to try something called After Glow, its a little pricy, but helped out a lot.
Ran into this guide recently. It covers in depth what is required pre, during and post strenuous work. Take a look since your tax dollars paid for it. [emoji477]
https://www.dropbox.com/s/b53bqrz7r8rb05p/special-operations-nutrition-guide.pdf?dl=0
Roger Ronas
07-12-2015, 20:26
Got back xrays last week and my back is very good. What I thought was a bad back is actually weak muscles. I scan't stand for more then about 3-5 minutes before real bad pain. Dr says to strenghten back muscles.
My health insurance offers a free membership to YMCA and so I'm going this week to sign up.
My question is : what type of exercise to do. I can't do the pool because of a catherter in abdomen. I am limited because of health.
Any ideas,
Roger
Roger, I vote for barbell training. Start light , go slow. Light squats, over head press, and some deadlifts. Unless its super weak, then maybe machines is the way to go. You may need a trainer or PT if you don't know where to start.
See Gus for inspiration.
Strength Training - It's Never Too Late: https://youtu.be/3585w9FmOGs
Roger Ronas
07-12-2015, 21:16
Thank you will look into barbell training.
Link is broken
Roger
Roger, I vote for barbell training. Start light , go slow. Light squats, over head press, and some deadlifts. Unless its super weak, then maybe machines is the way to go. You may need a trainer or PT if you don't know where to start.
See Gus for inspiration.
Strength Training - It's Never Too Late: https://youtu.be/3585w9FmOGs
(https://youtu.be/3585w9FmOGs<br />)
Negative to work back muscles you need to work the core.
Do not go over head with a weak core/back you're asking for issues. Lots of pt videos can get you started on core and back strength.
Deads work the hammy and glutes. Every exercise he said is wrong.
I broke my back 3 years ago. So yes I know wtf I'm talking about as far as rebuilding back strength
Sent by a free-range electronic weasel, with no sense of personal space.
Roger Ronas
07-12-2015, 22:15
Thanks Monky.
Will search for vids on core building
Roger
Please note that I said if you back is
super weak then see a specialist.
As for deadlift not working the core? Not sure how that is possible, since in order to move weight you have to get tight as hell in the trunk. Set the valsava, aka squeeze your trunk, which involves tightening the snot out of my back and stomach and the rest of the trunk.
I bow to further knowledge.
While it does work the core and back because of how your body works... Doing it with any of those things weak is not suggested. The core and back muscles stabilize he spine during compression. Injury occurs when one part is not strong enough to handle the weight your legs can.
Every spinal surgeon will tell you that a dead lift while building strength is the worst thing you can do for your back.
I still do it, don't get me wrong. But it took me a year to build back up to what I felt was having the strength to do it. I will not go over 225 on anything that compresses the spine. It limits my weight but not my reps. Each time I'm under load, I feel it.
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SouthPaw
08-09-2015, 19:00
Anyone that is into meal prepping should look into this. I bought an ISO fitness bag about a year about but always needed more container. I found the company that makes the containers for them and they will sell them directly from their website.
http://www.shopatdean.com/collections/disposable-takeout-containers-foam-paper-plastic-compostable/cube
I have girly hands/wrists. I find now that I've gone a few years without shooting regular, when for work I shoot a bunch of from the hip or aimed but one handed. I get a kinda sharp pain in my wrist that goes away momentarily, feels like I basically pulled something. Then after long >100 round days, find a couple of the bones in my hand kinda tender.
I'll never be a dude with massive bear paws from doing whatever. But was wondering is all I need to do is get those little scrunch hand excersizers to whip me into a little more shape? What should I do for my wrists?
They make a ball that you have to rotate with your wrist to keep spinning that provides resistance that might help. I can't really think how to explain it, but think of it like a shake weight for your wrist. A search for a wrist gyroscope may yield some results.
hurley842002
08-14-2015, 20:16
I have girly hands/wrists. I find now that I've gone a few years without shooting regular, when for work I shoot a bunch of from the hip or aimed but one handed. I get a kinda sharp pain in my wrist that goes away momentarily, feels like I basically pulled something. Then after long >100 round days, find a couple of the bones in my hand kinda tender.
I'll never be a dude with massive bear paws from doing whatever. But was wondering is all I need to do is get those little scrunch hand excersizers to whip me into a little more shape? What should I do for my wrists?
I don't know how much (if any) working out you do, but I also have small girly wrists, and have found that nothing strengthens hand/wrist strength better than actually gripping weight and holding it. I find it humorous watching guys quite a bit bigger and more muscular than me, using similar weight for things such as bent over dumbbell rows, dumbbell shrugs, and deadlift, but they are using wrist raps, and I'm using nothing. Grip strength is probably more important than many of the muscles we train, so why cheat yourself. Slightly off topic, but I figured I'd give another small wrist point of view.
blacklabel
08-14-2015, 20:35
I was going to suggest deadlifts as well. You can pull them from a rack if your back won't hold up to a full ROM but holding 405lbs in your hands is hard to beat.
Try drinking all milk, juice, whiskey, wine, soda, pickle juice, etc straight from the container from now on. Buy in as large (heavy) of containers as you can.
blacklabel
08-14-2015, 21:02
And my wife didn't think I was working out when I drink straight from the milk jug.
Bought the thing in the back yesterday. Daughter and I rode for 65min. yesterday and about 90min. today.
To get home there's about 2 miles of no-shit climbing. She doesn't help much, so hauling her up the hill is quite an effort. It's my private alpe d'huez (for all you Tour de France fans). I entered my first bike race 35 years ago. It's still fun.
http://i27.photobucket.com/albums/c173/tkulin/c0382eeb409a71b02d66b7cc8765cd64_zpspmaxyd6g.jpg
Congratulations on posting a picture of yourself that is by FAR the most happy I've ever seen any of our members in a photograph. [Beer]
Yeah, I forgot my war face.
hurley842002
10-27-2015, 23:25
After 6 years of being pampered by saunas, hot tubs, towel service, and wealthy hot chick's, I made the decision to cancel my Lifetime fitness membership. Sad day, but it's no longer making sense financially.
I'll instead be going to the Anytime fitness on 120th. It's about half the price, and there is one right down the street from where I work, so I can catch a workout anytime (no pun). I had no idea how many gyms anytime had until researching them (over 2700 in 19 countries), and I can go to all of them. Nice little gyms with everything you need and nothing you don't.
Anyway, thought I'd bring this thread back from the dead in the spirit of Halloween.
ETA: A slightly related side note, after several years of not going to the Dr. I went for a checkup with all the blood work and what not (no prostate check lol), and everything came back perfect. I attribute this to working out 5 days a week for the last 9 years or so, and eating a reasonably healthy diet (cheat weekends, a few beers every now and then, etc.). There were a couple short periods in that time frame where my diet got away from me, and my weight went up, but overall I've maintained a consistently healthy lifestyle.
I guess I mention this in light of all the health care BS surfacing these days. If everyone would just be proactive instead of reactive with their health, imagine where the country would be? I realize there are emergencies, and handicaps and what not, but your every day person really has no excuse. I'm one of the few that has paid into the health care industry for years and literally taken nothing from it (knock on wood).
Just my little health/fitness related soap box.
babarsac
10-29-2015, 09:46
I haven't had a gym membership for a few years now. We just moved from the DC area where I would bike to work every day or walk during inclement weather. Our apartment had a pretty nice gym.
After moving to Colorado two months ago our new apartment has a nice gym that NO ONE EVER USES! It's like have a private gym. Plus we are getting out to the mountain every chance we get. The elevation gives us quite a workout.
61792
61793
ZERO THEORY
10-29-2015, 11:27
Been running a 5/3/1 and PHUL hybrid for a few months now. Monthly PRs, and the only thing that's really stalled is my OHP. If any of you are looking to get some volume in your heavy program, I'd be happy to lay down the details.
ZERO THEORY
10-29-2015, 15:05
@ZT numbers?
Best is a ~20% increase on bench 3RM; ~18% 1RM
OHP, deads, and squats are more modest. I don't log dates or priors, so I don't have super specific counts. Sorry.
hurley842002
10-29-2015, 15:44
Best is a ~20% increase on bench 3RM; ~18% 1RM
OHP, deads, and squats are more modest. I don't log dates or priors, so I don't have super specific counts. Sorry.
I may need to hear your secret on bench. As long as I've been working out, I've never been able to produce a strong barbell bench, in fact it's quite embarrassing. I was (at one time) throwing up the 105lbs dumbbells on flat bench, 70lbs dumbbells for shoulder press, and doing weighted parallel dips with up to 65 extra pounds. So fairly well rounded in the important areas. I'm sure it doesn't help not having a consistent spotter.
~140lb ohp is not bad. That's probably close to 155lb if you use a barbell. Depending on your age and weight you may be able to run a linear progression for a few weeks or you may have to get on an intermediate plan like 531 or TM or whatever works for you. Do you microload? It's the only way to keep moving up efficiently. If you want I can look something up for you in PPST3 if you don't have that book.
I'm in week 6/7 of OHP TM. Friday should be 170 for 2set of 3. 1x5 ran out in week 4/5.
Now if only I could flipping do a chin up by the end of the year I would be happy.
ZERO THEORY
10-29-2015, 17:29
I may need to hear your secret on bench. As long as I've been working out, I've never been able to produce a strong barbell bench, in fact it's quite embarrassing. I was (at one time) throwing up the 105lbs dumbbells on flat bench, 70lbs dumbbells for shoulder press, and doing weighted parallel dips with up to 65 extra pounds. So fairly well rounded in the important areas. I'm sure it doesn't help not having a consistent spotter.
Bench has always been my most embarrassing lift, given my tremendous wingspan.
My only real "secret" was running linear progression with 5/3/1 for a few months and then taking a day to actually go AMRAP on my proposed actual 1RM. I ended up putting it up for 4, and that in turn boosted the numbers all around.
Sometimes just ignoring the prescription and seeing what you can do to yourself will yield a lot of confidence and insight to your capabilities.
hurley842002
03-18-2016, 14:23
I'm finally learning to accept that when you age, rest is even more important than it used to be. I'm only lifting twice a week now, with cardio the rest of the week, and it's paying off. Only the second week back into dumbbell shoulder press, after several months off, and I did the 60's x 8 (my max was only ever the 75's). Hopefully I'll be back to the 75's soon.
Have you installed a pull up bar in your garage yet?
hurley842002
03-18-2016, 14:41
Have you installed a pull up bar in your garage yet?
What's this garage you speak of? Lol
I enjoy doing them at the gym because there is a crossfit dude that does the "oil pump" whole body style pull-ups.
Hmmm, I forgot. I might have one of those door hanger pull up bars if you want it.
DIY sports drink.
https://www.youtube.com/watch?v=kehS5f3Fe5I
hurley842002
04-04-2016, 19:19
Since the more sedentary folks (Jim not included) got butt hurt over fitbit, what about those fitbits? What types of goals do ya'll have set on yours?
blacklabel
04-04-2016, 19:52
My wife just got an Alta that I'm setting up for her now. I personally don't see the point but for someone needing external motivation, I can see it's beneifts.
hurley842002
04-04-2016, 19:59
My wife just got an Alta that I'm setting up for her now. I personally don't see the point but for someone needing external motivation, I can see it's beneifts.
To each there own I suppose, I for one think it's pretty sweet being able to see how many calories I burn during a workout, run, or bike. Also being able to train in certain zones, fat burn, cardio etc. I don't get too hung up on steps or anything like that, more concerned with HR and calories.
SouthPaw
04-04-2016, 22:35
I'll be posting a Fitbit surge for sale if you are interested?
blacklabel
04-06-2016, 20:10
For anyone interested in Starting Strength, they've got an awesome app now. Much better than any other app for SS or SL5x5.
https://play.google.com/store/apps/details?id=com.shabu.startingstrength&hl=en
It's Irving back again with more performance goals that are only tangentially related to this thread.
I can occasionally bust out a good hand stand. Today I smashed all previous records by walking 54'7" on my hands. It's one of those exercises that you don't realize how much it takes out of you until several minutes later.
https://lh3.googleusercontent.com/jqVw4xfCtTWgD7borzA8KjEJcwPUIMfC4qxlY_coBlR10Ek5oH VmmwbQOTbVZ7jZANVNof9wwIrx5RFXCOR0fZOLnqshg-pLk0NIAvZEgNFWoiZ2dZaGBJ3ffPfO_3fqZMQ2eAw92gAVnktq DG4s6wXER186lzZzOg7n4qDLRBkCoVkmJM6mEDR-7Hw3mfgRQIiqIi4JG2elGy8FWl9HC8MdDqMJ4wizRlpQ6HNS6i 2FC4x-Et1l9xc6Ev5gIel9LPhPWA3imOtr8X6ER7F3VZqNq3UlxT0CCt yzb3529zp6rLWH7tHOxVoB5-tD2BOHU9i8Jd8RwuAwU_A8xADqraNB3WVgDwxN03aghXUjAyiQ wP296uTKzIXegFaTxcyid1a73lv_zjOlb0xBBfH99QcHzlzCPO g3BdahXbULqJ07sB6uPuMgTw4ZQr-5csvPIiR2ixxdv25ru-xk7NDruJzQSBKhWtYwzimWNPkQTOngT4zujDm0n1-sa67ULLArP5OKuoRLjWGVBCQkBoR5wBAT2NoWidwaDxq7cJOBq PyD6opkKwOA0GAWbslZvDcFDc_9eg=w1698-h955-no
And a vertical photo, just for SAnd. ;)
https://lh3.googleusercontent.com/eeJeVoaXk7bQzDF36OpC8QzYmKpTNfvhu4bLAyickQLNQHi5IX jEOJrj9tAv-vp3J_VMZF4jtC752gB8QP7B1IeWAOmm4bTYlUKS2WLqWirOR5g WG2FWnvnrV6DNSDsoxCF5n6P2y7_zfeM6lUWxvW1_CNgt1ILPv m-PW5a6mGCTxZxBXYMRb24kcdd-9p1CImpQKOc_CyvmOmQIqY-NqYvQ7SfGZmMKzHe0I4jUSrUBWwQc0P46eQGYxoTA2Dc0lbYwQ Un3iUAa7Inm587a1MmWKfwmDsTv5aRdpmzur6oe9CGI0U5PwCS 18GfksaExuQMGkp4P3ClLqrI4nW4BkCI1Zk4aPCzHMUDFBmNG3 iQJe9AQKX2U5D96iko7cTYKTcc3k5m3nV-QoM3rAY6I4pIZ8zTZwbqOUn1Sg2gOC8zeBWnH_dn8w-3y3We41RIvfX1yJ6sEscjVWXm9xMnz0YjBmkrnHhv_mCRagCwv 690EEwp30rqFrLbJs8SfJ4APZ8E0nLQ_LYUu9A0UL7fVnfOhFP IXFcHMPZ_VLn7ASjMUQIcJ3JnDWWswvAkQbC2XDCfqiA=w538-h955-no
What's this garage you speak of? Lol
I enjoy doing them at the gym because there is a crossfit dude that does the "oil pump" whole body style pull-ups.
Didn't see this until just now. Those crossfit pull-ups are annoying. Even if you do them in competition, you'd think you'd become stronger by doing normal pull-ups, then you'd really kill it in the competition.
Having a pull-up bar in the garage has drastically improved my upper body strength when I decide to workout semi-regularly. That's more noob gains than anything else though.
hurley842002
04-19-2016, 18:10
Didn't see this until just now. Those crossfit pull-ups are annoying. Even if you do them in competition, you'd think you'd become stronger by doing normal pull-ups, then you'd really kill it in the competition.
I agree. I remember when I was about 20lbs lighter, and could do a near infinite amount of regular pull ups (to the point where I was using a weight belt), I tried the "crossfit pullup" and it made them so easy, but felt really awkward. I still do pullups on back days, but not to the extent I used to.
I don't think I'll ever be a guy who can just rock pull-ups all day. I think my arms are too long. I think 11 is the most I've ever done. I did try a few weighted ones the other day. That was pretty fun. How much weight are we talking about? I tried 24lbs just because it's what I had laying around, knowing it was way too much.
hurley842002
04-19-2016, 19:25
I don't think I'll ever be a guy who can just rock pull-ups all day. I think my arms are too long. I think 11 is the most I've ever done. I did try a few weighted ones the other day. That was pretty fun. How much weight are we talking about? I tried 24lbs just because it's what I had laying around, knowing it was way too much.
I would do a pyramid type thing, usually start with 15-20 un weighted pull ups, then add a little weight and do as many as I could with said weight, usually 6 sets or so, ending with 30 lbs and 4-6 reps. I think a 40lb dumbbell was the most I ever used. Now dips on the other hand, that was like +75lbs, if I can ever get that strong again, i'll be happy.
I'm much more capable with dips than pull-ups.
I wrecked both biceps doing weighted pull-ups a couple of years ago. The injury was so persistent and slow to heal it made me change how I lift. I had to take over a year off. I lifted Monday and managed to aggravate it again.
Be careful.
hurley842002
04-21-2016, 16:49
I wrecked both biceps doing weighted pull-ups a couple of years ago. The injury was so persistent and slow to heal it made me change how I lift. I had to take over a year off. I lifted Monday and managed to aggravate it again.
Be careful.
Eww, that doesn't sound fun.
My elbows feel tight when I extend my arms and make a fist. I think it is from doing a lot of bar work and carrying a ladder every day.
hurley842002
05-17-2016, 12:14
Put the 65lb dumbbells up for shoulder press yesterday, not my best, but best in awhile. Seems like it takes longer with dumbbells as you have to rely on upping your reps with the previous weight, or jump up by 5lbs on each side, which is a lot heavier than it sounds.
Nice. That's probably close to 150lb on a barbell.
Sounds like you need some fractional plates....
Put the 65lb dumbbells up for shoulder press yesterday, not my best, but best in awhile. Seems like it takes longer with dumbbells as you have to rely on upping your reps with the previous weight, or jump up by 5lbs on each side, which is a lot heavier than it sounds.
I read this post, then tried to single arm shoulder press my ladder today. There is no rung directly in the center, so it started to shift and I nearly dropped it on my head. Good thing no one was around to see that.
hurley842002
05-17-2016, 21:17
I read this post, then tried to single arm shoulder press my ladder today. There is no rung directly in the center, so it started to shift and I nearly dropped it on my head. Good thing no one was around to see that.
LOL! It's embarrassing when you try to throw up a couple dumb bells and they feel heavier than they did the last time you lifted them, and you have to let one go, there also usually happens to be an attractive female sitting next you as well. So I can understand the potential for embarrassment you faced.
I carry the ladder around above my head, often with only one arm, changing it from horizontal to vertical, several times a day. When it started to roll over in my hand and I shot my other hand up to grab it before it was too late, I hit the ladder and made the spin worse. Glad I didn't hit a car or anything.
hurley842002
05-17-2016, 21:37
I carry the ladder around above my head, often with only one arm, changing it from horizontal to vertical, several times a day. When it started to roll over in my hand and I shot my other hand up to grab it before it was too late, I hit the ladder and made the spin worse. Glad I didn't hit a car or anything.
One of these days (today for example), somebody is going to wish they had their camera on at the right time.... How much does the ladder weigh anywho?
63.5 lbs. http://www.wernerco.com/us/en/view/Products/Climbing%20Equipment/Extension%20Ladders/D1300-2/D1332-2
The problem is that when you hold the rungs, you have approx 7' of ladder on one side, and approx 9' of ladder on the other side. The tilt starts slow, but accelerates quickly. It took me a few weeks to figure out how to carry it properly, and there were more than a few times when I'd forget how heavy it was and go to rotate it from vertical to horizontal to get beneath a tree while walking full speed and have that thing swing down and almost knock someone out. Haha.
Speaking of ladders, a cool exercise is to lean it up against something, and climb the back side of the ladder with just your arms. Not quite a cheap salmon ladder, but one could probably use it that way.
hurley842002
05-17-2016, 21:51
63.5 lbs. http://www.wernerco.com/us/en/view/Products/Climbing%20Equipment/Extension%20Ladders/D1300-2/D1332-2
The problem is that when you hold the rungs, you have approx 7' of ladder on one side, and approx 9' of ladder on the other side. The tilt starts slow, but accelerates quickly. It took me a few weeks to figure out how to carry it properly, and there were more than a few times when I'd forget how heavy it was and go to rotate it from vertical to horizontal to get beneath a tree while walking full speed and have that thing swing down and almost knock someone out. Haha.
Speaking of ladders, a cool exercise is to lean it up against something, and climb the back side of the ladder with just your arms. Not quite a cheap salmon ladder, but one could probably use it that way.
Oh here we go, stay tuned for the "ladder workout" brought to you by Irving. Step aside cross fit, P90X, etc. Lol
There's one I like to call the "Fully Extended Propeller" It requires more space than is generally available in the living room...
Actually, while I was typing that up, I was thinking that if you crawled head down the ladder, it'd be like a very difficult wall walk-up. Hmm, might have to try that some day.
Time to get serious about training for the SAC again next year. Since it's winter and I'm a big baby, I've decided to spend a couple of months on mostly strength training with a little cardio mixed in. Indoors, of course. Where it's warm. And dry.
We had some extra space at home after I moved my business out of the house so we put in a little home gym. As it stands, we have an elliptical, treadmill, chin up bar, Olympic rings, adjustable bench with dumbells, and an Olympic bar with bumper weights. No squat rack, no other apparatus. I'm amazed at how thorough a workout I can get with that little bit of gear.
Bought a book called "Becoming a Supple Leopard". Retarded title, but the book is outstanding. I'm doing fundamental exercises for correctly for the first time in my life. He has entire sections on restoring mobility with stretches and smashes. I can't recommend it highly enough.
I'm pleased with my progress so far. On day one I was able to do 2 clean ring dips. Yesterday I got twelve. Not too shabby for a month or so of training.
My plan isn't well thought out, but I figure I'll concentrate on putting some muscle back on my frame till March or April and then haul my butt outside and get rucking. I KNOW in my knower that I could productively spend a couple hours a week on mobility, especially hams and calves, but I have a hard time rolling around on a lacrosse ball when I could be doing something more satisfying like deadlifts. Stupid, but old habits and attitudes are hard to break.
What are all you meatheads up to?
I'm up to nothing still...I was religious with my lifting for 12+ years and fell out of it over a year ago during moves and other things. I really need to get back at it. No excuses for it. Just lazy.
Good to hear you're sticking with it and seeing progress!
hurley842002
01-18-2017, 12:26
I've upped the cardio quite a bit, running 3 miles a day 5 days a week, and lifting 2 days a week. To me 3 mile runs are the perfect combination of distance and speed. I hit my personal best time at a 23 minute 3 mile, my goal is a 20 minute 3 mile.
That's plenty fast. No way I could run 3 miles in 20 minutes. Two, yes.
Going from 23 to 20 will be a pretty large jump. My suggestion is to find someone who regularly runs that fast and run with them, or a person on a bike, or with a dog.
hurley842002
01-18-2017, 13:03
That's plenty fast. No way I could run 3 miles in 20 minutes. Two, yes.
Yeah it's been a fun journey, and honestly, I think I'm at a point where I'm going to need to shed a few more lbs to knock off that 3 minutes, as I'm about 20 lbs heavier than I'd like to be, but until I can get the diet right, my weight isn't going anywhere.
I started the 3 mile at 27 minutes with a goal of 25, once I got 25 my goal was 23, and so on.
Are you mixing up your running or just running 3 miles?
You'll see improvements more quickly if you vary it up with fartleks along with slower, longer runs
hurley842002
01-18-2017, 13:39
Are you mixing up your running or just running 3 miles?
You'll see improvements more quickly if you vary it up with fartleks along with slower, longer runs
Yeah on my lift days I run one mile as fast as I can, some days faster than others, but overall getting quicker. I recently started hill training, so I should definitely see some improvement, but overall I need to drop a few lbs.
hurley842002
01-18-2017, 13:52
Going from 23 to 20 will be a pretty large jump. My suggestion is to find someone who regularly runs that fast and run with them, or a person on a bike, or with a dog.
I suspect you are right, it's definitely going to take some work. A 6.66 mile (ha Bellavite where are ya?) is what I need, and I can do 1 mile in 6.66, but 3 is another story.
That's what I found. I could do one mile in around 7:30 when I was really trying, but after that it went back up to closer to 8:30-9/mile.
hurley842002
01-18-2017, 14:12
That's what I found. I could do one mile in around 7:30 when I was really trying, but after that it went back up to closer to 8:30-9/mile.
Yeah, 7.66 per mile for 3 is where I'm at now, and that's booking it (for me). It may end up being a dual goal, lose 15 lbs and do a 20 minute 3 mile.
If you lose 15 pounds, you should expect about a 30 second faster time than right now based solely on weight loss. It's somewhere around 20 seconds per 10 pounds lost. That would get you down to what... pretty much a 7/mile? This is a very doable goal if you are holding at 7+ per mile for 3 now.
hurley842002
01-18-2017, 14:31
If you lose 15 pounds, you should expect about a 30 second faster time than right now based solely on weight loss. It's somewhere around 20 seconds per 10 pounds lost. That would get you down to what... pretty much a 7/mile? This is a very doable goal if you are holding at 7+ per mile for 3 now.
I hadn't done the research on it, so thanks for that info. I could probably lose 20 and still maintain a reasonable level of muscle mass, but 20 would be tops.
hurley842002
01-18-2017, 14:45
On a side note but slightly related, we watched "McFarland USA" yesterday, and it was a really good movie. My 3.5 year old just HAD to go for a run after watching it lol.
I hadn't done the research on it, so thanks for that info. I could probably lose 20 and still maintain a reasonable level of muscle mass, but 20 would be tops.
Here's the article I pulled it from:
http://www.runnersworld.com/for-beginners-only/how-does-weight-loss-affect-my-running-speed
hurley842002
01-29-2017, 13:52
22:27 3 mile, baby steps!
nogaroheli
01-29-2017, 14:32
22:27 3 mile, baby steps!
Nice work!!
Finally been hitting the gym again for about a month. Ive been able to go 4-6 times a week to help keep me in the habit. It feels good to finally feel progress. Weight loss still needs to happen but I'm guessing I'll see more of that once my body is done wiht the first wave of turning fat into muscle and can start attacking the excess fat. At least that's my hope. LOL. I do plan to start trying to add 3 cardio sessions in.
Finally been hitting the gym again for about a month. Ive been able to go 4-6 times a week to help keep me in the habit. It feels good to finally feel progress. Weight loss still needs to happen but I'm guessing I'll see more of that once my body is done wiht the first wave of turning fat into muscle and can start attacking the excess fat. At least that's my hope. LOL. I do plan to start trying to add 3 cardio sessions in.
If you are hoping to lose with just lifting.. you're in for a wait.. you can't lose weight without burning the calories, and going to the gym does not 'burn' as many as cardio.. you will naturally burn more with the increased muscle, but chances are you won't notice anything for a while.. pants will fit better as things are tightened up.. but it's not really a change in composition for fat.
That's just my thoughts though... I know for me I can focus on one of the two at a time.. either drop weight, or gain size.. I can't seem to do both at the same time. I'm not a competitor so I don't have coaches and what not or someone to make meals for me.. it all goes to what you're putting in though. Regardless of what you do in the gym.. it starts in the kitchen.
Right now.. I'm in a horrible place for training. working 60+ hours a week.. and when I say plus... it's usually around 74 a week. I have zero energy or motivation for the gym, just trying to keep life rolling along and see the fur kids and maintain a house.. I'm not happy. Not happy to the point of just going and getting a job in retail at 40 hours a week and saying fuck having $$$.
Monky, I know I need to do cardio and eat better to really see weight loss. Right now, Im happy with not going up in weight. LOL. I'm trying to start eating better and getting some walking in after work now that we have more daylight. That said, its all for nothing if I dont eat better. But baby steps. Being consistent at the gym was a big step. Now I can start adding in more and not feel overwhelmed.
Still staying with it and strength and muscle mass is coming back. Still not cardio but I HATE cardio and my knees/ankles dont take it too nicely. It's definitely nice to be staying with it and things that were heavy aren't so heavy again.
It's past time that I get back into shape again. I'm having to use 40' ladders all the time now and I'm not really strong enough to do it alone.
I don't go to gyms and prefer to workout at home with what I have, which is mostly body weight. Can you guys with experience recommend some exercises that will help me to strengthen my lower back?
It's past time that I get back into shape again. I'm having to use 40' ladders all the time now and I'm not really strong enough to do it alone.
I don't go to gyms and prefer to workout at home with what I have, which is mostly body weight. Can you guys with experience recommend some exercises that will help me to strengthen my lower back?
I'd probably just do core workouts. That'll strengthen your base/lower back. Most of the lower back stuff is just bending, twisting, etc to stretch it and build strength up. Rows, pulls ups, etc are mostly upper back.
https://s-media-cache-ak0.pinimg.com/originals/59/70/9e/59709e81dd1b6b41cd17d15fde48c035.jpg
Nothing special like one legged roman dead lifts?
Lower back is just tricky. There isnt a ton in regards to the lower back specifically other then back raises/bends. The rest comes from building the core, from what I know.
hurley842002
04-13-2017, 11:11
Deadlifts, stiff legged deadlifts, back raises, planks, any of those will help with core and lower back strength.
hurley842002
05-09-2017, 18:03
Well, vacation starts June 18th, so time to buckle down for the next month. Going on a low carb, clean diet, along with adding L-Carnitine and CLA into the mix, and continuing a 7 day a week gym routine. Change in diet will be the deciding factor on end weight/appearance.
If anyone in the Castle Rock area is interested in getting together to work out, I'm completely up for it. I'm 48 and 6'1", in the last 6 months I've gone from 250+ to 210 by working on eating and heavy compound weight lifting. I'm a slow MF so general running isn't really my thing, I set a new PR 5K last week and that was 43 min. :) My ultimate goal isn't endurance, I'm more focused on getting bigger, I'd like to end up about 215 and <20% BF.
Mountain biking, lifting or something like the challenge hill at the MAC center would be a great time.
hurley842002
06-13-2017, 11:44
Did a 6:24 mile today, will be happy to get in the 5's.
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hurley842002
06-19-2017, 11:06
In California for the week, ran three miles in 23 minutes, which isn't a record for me, but it felt much easier at this elevation.
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hurley842002
09-11-2017, 13:30
Bumping this up, how is everyone doing? I finally maxed out the treadmill at my gym, 12mph (only ran that for a quarter of a mile), if I kept that pace for a whole mile it would be around a 5 min mile, not too shabby for a 33 year old not built for running (short inseam).
Im still hitting the gym for weights, 3-5x a week, depending on my schedule. I'm down about 20 pounds since March. Strength is way up. Im not dieting or anything. Just stopped eating fast food for lunch and I go to the gym instead and bring my own lunch.
blacklabel
01-02-2018, 21:39
If anyone is looking for a power rack. Titan Fitness has their T3 racks back in stock with $50 off a purchase of $350 or more through tomorrow.
I picked up their short T3 rack for $319 shipped.
Teufelhund
01-09-2018, 16:41
If anyone is looking for a power rack. Titan Fitness has their T3 racks back in stock with $50 off a purchase of $350 or more through tomorrow.
I picked up their short T3 rack for $319 shipped.
Man, that's a good deal! Every time I look, they're out of stock.
I went ahead and bought a squat rack from Rogue. The thing is built like a tank.
I also picked up some bumpers and bench from Rep Fitness in Denver. Their new FB-5000 flat bench is a really great bench for not a lot of money. They had quite a few racks in their showroom that seemed pretty solid. Worth checking out if you're nearby.
blacklabel
01-09-2018, 21:00
I'm happy with it so far. It's pretty damn solid. I cheaped out on my platform and went with 7/16 OSB rather than 3/4 and all of the play in the rack comes from the platform bending with it. I'm not looking forward to correcting that mistake.
Teufelhund
01-10-2018, 09:09
Good to know. Probably going to build a shop later this year and move the weights out there, so waiting to build a platform.
Also want to build a peg board. This guy has a great design:
https://www.youtube.com/watch?v=1CQnJyDuXlM
hurley842002
01-25-2018, 21:06
After hitting plateaus on a couple of my favorite workouts, I've decided to get back to basics, and do the "5x5 Stronglifts" program, which consists of:
Workout A:
Squats 5x5
Barbell bench press 5x5
Barbell row 5x5
Workout B:
Squats 5x5
Barbell overhead press 5x5
Deadlift 1x5 (although I did 5x5 on this)
You do this three times a week alternating between workout A twice a week with B in the middle, and vice versa, with a day off in between each lift day. The key to this program is increasing the weight of each lift by 5lbs each time you do it. After my first week, I'm excited to see progress. I've still been running 3-4 miles every day, and don't plan on stopping that.
As far as trying to avoid carbs, where do rice and pasta stand relative to each other? I could do either or, and don't care about bread.
hurley842002
02-14-2018, 06:12
As far as trying to avoid carbs, where do rice and pasta stand relative to each other? I could do either or, and don't care about bread.Well they are both carbs, your brown rice and whole grain/wheat pastas are going to be better than their white counterparts, and the brown rice even better than the wheat pasta, as the pasta is still a processed food item.
Thanks, I had assumed they'd be about the same, but wasn't sure if/how the starchiness of rice would play a part. Bummer.
blacklabel
02-14-2018, 20:43
After hitting plateaus on a couple of my favorite workouts, I've decided to get back to basics, and do the "5x5 Stronglifts" program, which consists of:
Workout A:
Squats 5x5
Barbell bench press 5x5
Barbell row 5x5
Workout B:
Squats 5x5
Barbell overhead press 5x5
Deadlift 1x5 (although I did 5x5 on this)
You do this three times a week alternating between workout A twice a week with B in the middle, and vice versa, with a day off in between each lift day. The key to this program is increasing the weight of each lift by 5lbs each time you do it. After my first week, I'm excited to see progress. I've still been running 3-4 miles every day, and don't plan on stopping that.
I did Starting Strength for a long time, main difference being 3x5 vs 5x5. You may find it's easier to continue a linear progression with 2 less working sets.
hurley842002
02-14-2018, 20:57
I did Starting Strength for a long time, main difference being 3x5 vs 5x5. You may find it's easier to continue a linear progression with 2 less working sets.The program actually recommends dropping to a 3x5 if you stop progressing on the 5x5.
As an update I'll do my 13th workout with the program tomorrow, and so far I've gained about 6-8 lbs (upped my calorie intake quite a bit), my waistline has stayed the same, and I've noticed I'm much stronger on body weight exercises like dips and pull-ups, despite those not being a primary focus, I've also successfully increased every lift by 5lbs, hopefully not slowing down anytime soon.
hurley842002
03-12-2018, 08:57
Well, I've pretty much ran out of time in my short "bulking" phase, I'll have to start sooner next year to see the kind of results I'm hoping for. Since upping my calorie intake and starting the strong lifts routine, I've put on about 20lbs, some good weight some not good weight (damn craft beers), so now the plan is to get back on a Keto diet, and start the strong lifts routine over, at the weights I initially started it on, and see how that goes. My end goal is to go from my current 20% body fat to 10-12%, preferably by June (CA vacation). Wish me luck!
nogaroheli
03-12-2018, 10:26
Good luck Hurley!
I'm bringing my comfy phase to an end now as well to get ready for some summer activities- also including a California beach trip! I only got up to 200 lbs, but hit some PRs (1100 lb three lift total, up from 1060 6 moths ago) and put on some overall strength. I think my joints will be happy going back to a more fit focused routine instead of so much strength focus! I usually do Shortcut to Shred and limit carbs in this phase. I tend to drop a little fat (5-10 lbs) while maintaining good strength but the effort in the kitchen seems like double!
hurley842002
03-12-2018, 10:41
Good luck Hurley!
I'm bringing my comfy phase to an end now as well to get ready for some summer activities- also including a California beach trip! I only got up to 200 lbs, but hit some PRs (1100 lb three lift total, up from 1060 6 moths ago) and put on some overall strength. I think my joints will be happy going back to a more fit focused routine instead of so much strength focus! I usually do Shortcut to Shred and limit carbs in this phase. I tend to drop a little fat (5-10 lbs) while maintaining good strength but the effort in the kitchen seems like double!
Thanks, and nice! I didn't get up near that high, but I only did it for a couple months, starting with 135 bench and squat, and that was after neglecting legs for awhile. Bodyweight started at 162 and am now around 185, I'm hoping to end (in June) at 170 with 10-12% BF, but I don't know if that's a reality this time around. My end goal is 180 at 5'9" with sub 10% BF, but we'll see, getting older sucks.
nogaroheli
03-12-2018, 10:50
Thanks, and nice! I didn't get up near that high, but I only did it for a couple months, starting with 135 bench and squat, and that was after neglecting legs for awhile. Bodyweight started at 162 and am now around 185, I'm hoping to end (in June) at 170 with 10-12% BF, but I don't know if that's a reality this time around. My end goal is 180 at 5'9" with sub 10% BF, but we'll see, getting older sucks.
It's not an overnight thing, if you want to get there just stick with it. It was pretty fast for me to get fit (9-12 months), and then to get "strong", but after those relatively quick initial milestones the added strength and size takes a lot more work. Stick with it though. I totally agree with the getting older part sucking- my joints hurt when I go heavy, I tweak stuff way easier than before, and it seems like it takes twice the work to get the same gains as these 20 somethings I'm deployed with!
hurley842002
03-12-2018, 10:57
It's not an overnight thing, if you want to get there just stick with it. It was pretty fast for me to get fit (9-12 months), and then to get "strong", but after those relatively quick initial milestones the added strength and size takes a lot more work. Stick with it though. I totally agree with the getting older part sucking- my joints hurt when I go heavy, I tweak stuff way easier than before, and it seems like it takes twice the work to get the same gains as these 20 somethings I'm deployed with!
I would definitely consider myself in the fit category, as I've been weight training and running for the last 10 years or so, but I've not put my focus on this type of training (Strong lifts 5x5), and barbell squats and bench have always been my weak point (could rep 100lb dumbells but would always fall short on BB bench), my other issue is I have this phobia of putting on too much body fat, so as soon as I start to put on weight I freak out lol.
Saw this article today about you Hurley.
https://www.telegraph.co.uk/science/2018/03/12/inevitable-muscle-wasting-old-age-could-stopped-scientists-believe/
hurley842002
03-12-2018, 12:39
Saw this article today about you Hurley.
https://www.telegraph.co.uk/science/2018/03/12/inevitable-muscle-wasting-old-age-could-stopped-scientists-believe/
I would certainly be open to some "nerve branching" on my end!
Has anyone on here ever tried to see how they score on the FBI fitness test? Many years ago I trained for it for about 6 months. I think I was able to get to 15 points or something. I had a friend who actually went into the FBI and he was telling us that his goal was full possible points, which is damn impressive. Anyway, check it out. My favorite is how deceptively difficult (I thought) the 300 meter sprint was.
hurley842002
08-09-2019, 14:37
Haven't seen anything from you fitness enthusiasts lately, so I figured I would update with my current (seasonal) routine. I'm back on the 5x5 "Stronglifts" program, after about 6 months of mainly running with some weight training here and there, about a month and a half into the program and feeling really good. I add "assist" exercises in the form of weighted dips and weighted pull ups, and in just a short time I'm currently on a 20lb dumbbell for the pullups, in addition to the body weight I've also put on, so I know I'm getting stronger, great program for those that like "immediate feedback". Still running to keep my lungs strong, but no distance running at the current moment.
blacklabel
08-09-2019, 18:26
I lost 35lbs over the past 6 months and hopped back on Starting Strength. Rough being sore from 135lb squats after hitting 405 for a single 6 months ago but I'll be back there soon enough.
I did some abs stuff yesterday and I did NOT like it.
ChickNorris
08-09-2019, 19:35
I did some abs stuff yesterday and I did NOT like it.
^^^ this
hurley842002
08-09-2019, 21:00
I lost 35lbs over the past 6 months and hopped back on Starting Strength. Rough being sore from 135lb squats after hitting 405 for a single 6 months ago but I'll be back there soon enough.
I feel ya on the 135lb squats, I hadn't done anything leg related (other than running) for probably 6 months or more, I couldn't even complete my 5 sets of 5 without cramping up, strength was there, but legs weren't having it.
blacklabel
08-09-2019, 21:04
I feel ya on the 135lb squats, I hadn't done anything leg related (other than running) for probably 6 months or more, I couldn't even complete my 5 sets of 5 without cramping up, strength was there, but legs weren't having it.
I got through my warmup and knew the fun I was in for. Second workout cleared most of it up fortunately. I agreed to hiking a couple of 13ers tomorrow that may kill me.
hurley842002
08-09-2019, 21:10
I got through my warmup and knew the fun I was in for. Second workout cleared most of it up fortunately. I agreed to hiking a couple of 13ers tomorrow that may kill me.
Yeah, I was good to go by the second work out, sore as hell, but able to finish, just completed my 190 5x5 today, will be to 205 by next week, then 225 before I know it. Deadlift climbs even quicker, going in 10lb increments.
blacklabel
08-09-2019, 21:16
Yeah, I was good to go by the second work out, sore as hell, but able to finish, just completed my 190 5x5 today, will be to 205 by next week, then 225 before I know it. Deadlift climbs even quicker, going in 10lb increments.
I'll increase by 10s until things really start to slow down. Hopefully not until I'm squatting 275 or so. Are you rotating rows?
hurley842002
08-09-2019, 23:26
I'll increase by 10s until things really start to slow down. Hopefully not until I'm squatting 275 or so. Are you rotating rows?
230 is usually where things start to slow down for me, because despite lifting for many years, like many, legs (to include squats), are something I've avoided up until the last couple years, so I'm still a bit of a novice with squats. Rows?
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blacklabel
08-10-2019, 18:41
230 is usually where things start to slow down for me, because despite lifting for many years, like many, legs (to include squats), are something I've avoided up until the last couple years, so I'm still a bit of a novice with squats. Rows?
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I forgot you're doing SL so you're alternating deadlift and rows.
hurley842002
08-10-2019, 19:30
I forgot you're doing SL so you're alternating deadlift and rows.
Yes sir, I'm not a huge fan of barbell rows, but I do them with workout A.
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