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.
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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.Quote:
Originally Posted by Irving
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.Quote:
Originally Posted by CavSct1983
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.
Here's the article I pulled it from:Quote:
Originally Posted by hurley842002
http://www.runnersworld.com/for-begi...-running-speed
22:27 3 mile, baby steps!
Nice work!!Quote:
Originally Posted by hurley842002
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.Quote:
Originally Posted by Dave_L
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?
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.Quote:
Originally Posted by Irving
https://s-media-cache-ak0.pinimg.com...5fde48c035.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.
Deadlifts, stiff legged deadlifts, back raises, planks, any of those will help with core and lower back strength.
Thanks guys.
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.
Did a 6:24 mile today, will be happy to get in the 5's.
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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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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.
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.Quote:
Originally Posted by blacklabel
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.
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.
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
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.
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.Quote:
Originally Posted by Irving
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.
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.Quote:
Originally Posted by hurley842002
The program actually recommends dropping to a 3x5 if you stop progressing on the 5x5.Quote:
Originally Posted by blacklabel
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.
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!
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.Quote:
Originally Posted by nogaroheli
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!Quote:
Originally Posted by hurley842002
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.Quote:
Originally Posted by nogaroheli
Saw this article today about you Hurley.
https://www.telegraph.co.uk/science/...tists-believe/