Post by: jordanread on December 26, 2015, 11:34:49 AM
On to the 2016 challenge.
The "Rules"
The first rule of Strength and Fitness is that you do not talk about Strength and Fitness. Just kidding, the more you talk about it, the more support you get. There aren't really any rules regarding this challenge, although the nutritional aspect of health has historically turned into a "my diet is better than your diet" type thing. I am pretty sure that is why the more successful nutrition threads are based on a specific diet (i.e. Whole30s, Vegetarian, Vegan, Paleo, etc). That brings me to the next section.
The Guidelines
The ultimate goal of this thread is to provide a space for people to lay out their goals, ask for advice, get motivation, accept face punches if/when we get paralyzed with excusitis, ask for and/or receive constructive criticism (unsolicited is fine as long as it remains constructive), and keep each other on track. I will do my best to keep this thread on track, so that it can continue being helpful through December of 2016.
Last year we kept the nutritional aspect of it all mostly out of the thread, and it seemed to work well as far as keeping things on track. This year, one of the things I am adding is a resources comment that I will keep up to date with additional recommendations, guides, and knowledge. If there are successful threads around here for specific diets, I'd be more than happy to add them to that section.
As far as goals go, the SMART guidelines provide a decent starting point. I really like the first two parts of it. Specific and Measurable goals are great, especially when you need some way to measure your success. After running last year's gauntlet, I found that goals usually fall into 1 of 3 categories.
- Vague goals - Not really measurable, no real way to meet them. I've found that people who set goals like these just need to put something out there, and it's more of a motivational technique than something to shoot for specifically. It's kind of a public announcement that "this is something I'm going to do this year".
- Specific end points of goals - What I did last year. In this case, it's more about the destination than the journey. It provides a lot of lee-way when it comes to how one accomplishes the goal, since the how isn't specified, just the result.
- Specific progress goals - This is a goal that focuses more on the journey than the destination. Instead of (or in addition to) a desired result, this is all about having a general idea of what one wants, and a specific idea as to what will get one there.
The next comment is going to be a tracking post. I will list the participant, the goals, and the progress. I will add definitions for the not so common goals (like the ballet stuff from last year, and anything else requested). After that, I'll have a resource post (as I mentioned above). All three of these posts will be updated throughout the year, but I'll try to make a new comment when changes are added, so one doesn't have to keep checking things.
We're almost to the start of 2016, so get ready to kick some ass, and get healthier, more fit, and (most likely) way sexier.
Post by: jordanread on December 26, 2015, 11:35:43 AM
| Participant | Goals |
| jordanread |
|
| BPA |
|
| Zikoris |
|
| Nangirl17 |
|
| supermatthew |
|
| nnls |
|
| marty998 |
|
| alleykat |
|
| link_417 |
|
| Bracken_Joy |
|
| Hedge_87 |
|
| nightzephyr |
|
| Primm |
|
| Sailor Sam |
|
| Matchewed |
|
| horsepoor |
|
| karaishere |
|
| Longwaytogo |
|
| Jon_Snow |
|
| Freeme |
|
| lhamo |
|
| tdrake5188 |
|
| MrStach |
|
| 2Birds1Stone |
|
| Ironfist |
|
| Migrator Soul |
|
| Conjou |
|
| Kerowyn |
|
| hudsoncat |
|
| RamonaQ |
|
| spartana |
|
| votu |
|
| serious_pete |
|
| lucky-girl |
|
| EJE |
|
| RonMcCord |
|
| Exhale |
|
| peppermint |
|
| CCCA |
|
| Orvell |
|
| Stache it Away |
|
| Friar |
|
| green daisy |
|
| tnrunner |
|
| yyc-phil |
|
| Cookie78 |
|
| mspym |
|
| monstermonster |
|
| Icecreamarsenal |
|
| MrDelane |
|
| allsummerlong |
|
| AerynLee |
|
| AcftW |
|
| drudgep |
|
| scrubbyfish |
|
| Proud Foot |
|
| tyn |
|
| Frugal_NYC |
|
| bloomability |
|
| Quetzal |
|
| griffin |
|
| Cromacster |
|
| SaskyStache |
|
| tyort1 |
|
| ILoveBakari |
|
| Bakari |
|
| McBuck |
|
| 2300 |
|
| EngineerYogi |
|
| simpleFIblog |
|
| mm1970 |
|
| purephase |
|
| JoRocka |
|
| Abel |
|
| Warlord1986 |
|
| MonkeyJenga |
|
| flan |
|
| Lagom |
|
| Slow2Fire |
|
| FiguringItOut |
|
| mtn |
|
| meerkat |
|
| bgsnyder |
|
| cats |
|
| Eric222 |
|
| brute |
|
| Flyingkea |
|
| PDM |
|
| SoccerLounge |
|
| M.Darcy |
|
| Name |
Post by: jordanread on December 26, 2015, 11:35:55 AM
- Convict Conditioning (http://www.dragondoor.com/b41/) - Bodyweight training consisting of 6 (the Big 6) main workouts, each with a very slow progression (thanks to tyort1 for the video links last year). The non-video links are all from the 4HourLife blog, and the progression standards are located at the bottom of each link.
- Push Ups (http://www.4hourlife.com/2012/08/20/the-6-workouts-tim-ferriss-would-do-in-prison-convict-conditioning/)(video) (https://youtu.be/GxWWnj36FbM)
- Squats (http://www.4hourlife.com/2012/08/26/convict-conditioning-squats/){video) (https://youtu.be/dPEFsGm9NKE)
- Pull Ups (http://www.4hourlife.com/2012/09/14/convict-conditioning-pull-ups/)(video) (https://youtu.be/XYDXUdgDYKc)
- Leg Raises (http://www.4hourlife.com/2013/09/07/tim-ferriss-prison-day-4-convict-conditioning-leg-raises-and-how-to-get-a-six-pack-from-hell/)(video) (https://youtu.be/aE7LhafPdRA)
- Bridges (http://www.4hourlife.com/2014/10/01/convict-conditioning-bridge/)(video) (https://youtu.be/yyP9k3bNr_c)
- Handstand Pushups (http://www.4hourlife.com/2014/10/20/convict-conditioning-handstand-pushups/)(no video - nobody has ever done one properly)
- Couch to 5K (C25K) (http://www.coolrunning.com/engine/2/2_3/181.shtml)Quote
A 5K is 3.1 miles. The beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months. Each session should take about 20 or 30 minutes, three times a week.
- 30 Day Shred (http://shop.jillianmichaels.com/products/jillian-michaels-30-day-shred-dvd)Quote
Jillian Michaels helps you lose big - up to 20 pounds in 30 days! Her 30 Day Shred DVD includes three 20-minute circuit-training workouts. Each level contains a 20-minute training circuit: 3 minutes of strength, 2 minutes of cardio, and 1 minute of ab work. There's also a brief warm-up session and a cool down stretch.
- Double Pirouette (https://youtu.be/h3Z3A3_-nrs) (These are basically turns/spins as far as I can tell)
- Double Under (http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf)Quote
Grab a jump rope and let it pass under your feet twice each time you jump. When double-unders go well, they are a thing of beauty. The rope is a blur as the athlete bounces up and down, relaxed and composed, the calm in the eye of a storm.
- Tabata (http://www.active.com/fitness/articles/what-is-tabata-training)Quote
Tabata training is a High-Intensity Interval Training (H.I.I.T) workout that lasts four minutes.
- Half Marathon (http://)Quote
A half marathon is a road running event of 21.0975 kilometres (13.1094 mi).
- Robie Creek (http://robiecreek.com/)
- Zeitgeist (http://www.zhalfmarathon.com/)
- Ultra Marathon (https://en.wikipedia.org/wiki/Ultramarathon)Quote
An ultramarathon, also called ultra distance, is any footrace longer than the traditional marathon length of 42.195 kilometres (26.219 mi).
- Triathlon (http://)Quote
A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. In its most popular form, it involves swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, cycle, and run components.
Type Swim Bicycle Run Sprint 750m 20km 5km Olympic 1.5km 40km 10km Half-Ironman 1.93km 90km 21.09km - Noosa (http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx) - Olympic
- Back squat (http://www.catalystathletics.com/exercise/77/Back-Squat/)
- Front rack positionQuote
This is the top holding position used in the clean & jerk (and I'm assuming other things, but I'm not sure...feel free to correct me.)
- Selden Hills 10K (http://www.seldenhillswarriortraining.com/) Quote
A tough 10k course that has hill upon hill for 5 demanding miles, followed by a flat, fast finish.
- Manorville Hills Mountain Bike Trail (http://www.singletracks.com/bike-trails/manorville-hills.html) Quote
This is a difficult intermediate trail. There are no easy trails here. There are no bailouts. Total trail length is about 12 miles and the average time to ride will be around 2 hours. The trail is soft and slow as it is new but as more people ride it, the faster it will get. This trail will challenge you physically so beware.
- APFT - Army Physical Fitness Test (https://en.wikipedia.org/wiki/United_States_Army_Physical_Fitness_Test)
- Mt. Katahdin (https://en.wikipedia.org/wiki/Mount_Katahdin)Quote
Mount Katahdin is the highest mountain in Maine at 5,270 feet (1,606 m).
- Parkour (Freerunning) Bands - Green (http://urbanevo.com/levelup#Green)Quote
A grading system for evaluating skill in parkour, with bands acting as a key to the next set of training. A green band is the second progression.
- Climbing (https://en.wikipedia.org/wiki/Yosemite_Decimal_System) & Bouldering (https://en.wikipedia.org/wiki/Grade_(bouldering)) (Links to grading)Quote
Climbing - the sport or pastime of climbing rock faces, especially with the aid of ropes and special equipment. The link for grading is the Yosemite Decimal System, which is more commonly used (and the closest thing I can find in regards to the goals already set. If you want more information on different methods of grading climbing, check out this wikipedia page (https://en.wikipedia.org/wiki/Grade_(climbing)) for other methods of grading.
Bouldering - climbing on large boulders, either for practice or as a sport in its own right. - Paleo/3rd World SquatQuote
This is a different term for a deep bodyweight squat (http://greatist.com/fitness/should-i-squat-deep)
- RKC Snatch Test (http://www.dragondoor.com/workshops/russian_kettlebell_challenge_certification_requirements/)Quote
100 53lb Kettelbell snatches in <= 5:00
- 30 Days & 30 Stretches to Splits (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/)Quote
I’m going to teach you how to get into the side splits in just 1 month. This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day. You will need to stretch for at least 10 min a day if you’re serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible!
- FitRanX (http://www.fitranx.com/learn)Quote
In order for you to progress from one level to the next, you must participate in a fitness test that uses specific exercises to determine strength within the exercises’ respective muscle groups. There is also a conditioning portion required for each level’s advancement. Through scientific testing and months of development in the FitRanX system, these exercises have been proven to allow you to demonstrate personal fitness growth in each major muscle group, as well as cardiovascular conditioning.
- Run Less, Run Fast (RLRF) (http://www.runnersworld.com/race-training/run-less-run-faster)Quote
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury-while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of:
3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout - Greatist Pullup Progression (http://greatist.com/move/upper-body-moves-cant-do-pull-up)
Post by: jordanread on December 26, 2015, 11:36:06 AM
Links
- Strength & Fitness 2015 Thread (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/)
- Whole30 Support Thread (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/whole-30-starting-sept-8th-want-to-join-us/)Quote
The Whole30 thing is kind of a purge/reset. From the site: Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.
- Crossfit site featuring WOD (Workout Of the Day) (http://www.crossfit.com/)Quote
The site isn't the easiest to navigate, but it's set up kind of like a blog with a new post every day (that's the WOD). The exercise demos (https://www.crossfit.com/exercisedemos/) have a plethora of information on proper form for specific exercises.
- MobilityWOD (http://www.mobilitywod.com/) (YouTube (https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA))
They have fantastic resources for anything mobility related, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (aka KStar) is the author of Becoming a Supple Leopard (amazon (http://amzn.com/1628600837)), and is frankly a genius.
- Strength Level Standards (http://strengthlevel.com/strength-standards)Quote
The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
The Strength Level Calculator can show your exact level of strength at any bodyweight. You can also specify the number of repetitions and it will estimate your one-rep max. - Body Fat % Visual Estimation (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)Quote
There are comparison photos for men and women with corresponding body fat percentages. If you don't have an easy way to determine your body fat, this is a good start.
- How to Measure Body Fat Without Calipers (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/)Quote
If the photos aren't quite good enough for you, this link contains some calculations to determine your body fat percentage using a measuring tape and a scale
- 30 days to splits (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/)Quote
I’m going to teach you how to get into the side splits in just 1 month. This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day. You will need to stretch for at least 10 min a day if you’re serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible!
- Home Body Fat Test (http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html)Quote
Covert Bailey believes that knowing percent body fat tells you more about your body than any other test. It tells you what your correct weight ought to be, how much fat you have, how much muscle, and what exactly you need to gain or lose. Knowing this one number allows you to design an exercise program to maximize your efforts.
- Diet Calculator, Body Fat Calculator (http://www.scientificpsychic.com/fitness/diet.html)Quote
The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), Waist-to-Height ratio, percent body fat, and lean body mass. You also get an estimate of your daily calorie and protein requirements based on your level of activity. It is a good idea to record your measurements once per week to keep track of your progress. If you keep the data in a spreadsheet (e.g., MS Excel) you will be able to create charts to see trends more easily.
- The importance of rest and recovery for athletes (http://msue.anr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes)Quote
Rest and recovery is an important aspect of an exercise program, especially for high level athletes.
- Beeminder (https://www.beeminder.com/)
It’s a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you don’t work towards those goals in a systematic way, it’ll charge you money. It’s helpful in that you don’t have to worry about whether or not you’re making progress on a goal, because Beeminder will tell you if you’re off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.
At the moment, I get charged $5 by Beeminder if I don’t average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week – 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say “I have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure I’m on top of my sleep hygiene and daily steps. And I don’t need to do anything special because they’re integrated automatically! - Moves App (https://www.moves-app.com/)
This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation you’re using, but keeps GPS tracks of where you’ve been that are really nice and easy to read as a timeline of your day.
- Gympact (http://www.gym-pact.com/)
If you like a "carrot" as well as a "stick", I also use Gympact, which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
- Habitica (https://habitica.com/static/front#)Quote
Habitica is a free habit building and productivity app that treats your real life like a game. With in-game rewards and punishments to motivate you and a strong social network to inspire you, Habitica can help you achieve your goals to become healthy, hard-working, and happy.
- Dr. Jordan Metzl's Ironstrength Workout (http://drjordanmetzl.com/ironstrength-workout/)Quote
Dr. Metzl has developed the Ironstrength Workout specifically for runners and triathletes, as featured in his Runner’s World “Inside the Doctor’s Office” series. The videos break down the workout into muscle-group specific sequences, and therefore it is important to complete the sequence in the correct order.
- Zen Habits Site (http://zenhabits.net)
- Start Exercising (http://zenhabits.net/4-simple-steps-to-start-the-exercise-habit/)
- General Fitness (http://zenhabits.net/best-tips-getting-in-shape/)
- Coach.me habit app (https://www.coach.me/habit-tracker)
- Strength Graphs (http://www.strgraphs.com/)Quote
Track and compare your big lifts.
- Bodyweight
- Pushing the Limits: Total Body Strength With No Equipment - Al Kavadlo (http://amzn.com/B00CCGR1L6)
- The Naked Warrior - Pavel Tsatsouline (http://amzn.com/B004XIZMR6)
- Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supremem Survival Strength (http://amzn.com/B004XIZN5M)
- Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss, and Bulletproof Joints (http://amzn.com/B0097AMVXS)
- You Are Your Own Gym: The Bible of Bodyweight Exercises (http://amzn.com/B004GTLFNW)
- Explosive Calisthenics: Superhuman Power, Maximum Speed and Agility, Plus Combat-Ready Reflexes--Using Bodyweight-Only Methods (http://amzn.com/B00UPIHULY)
- Stretching
- Stretching Your Boundaries: Flexibility Training for Extreme Calisthenics - Al Kavadlo (http://amzn.com/B00HYLT4J6)
- Zombies Run! (https://play.google.com/store/apps/details?id=com.sixtostart.zombiesrunclient) (Free to install - first 5? missions included...extra missions cost $)Quote from: jordanread
This app is super fun. It's the only way I can really run. There are apparently issues attempting to use the playlist and playing your music in the app, but it's an audio only adventure (with gps stuff and different scenarios, like mobs of zombies that you have to run faster to escape), so I haven't actually tried that feature. Feel free to post your experience here if you've used it!!
- My Tracks (https://play.google.com/store/apps/details?id=com.google.android.maps.mytracks)Quote
My Tracks records your path, speed, distance, and elevation while you walk, run, bike, or do anything else outdoors. While recording, you can view your data live, annotate your path, and hear periodic voice announcements of your progress.
With My Tracks, you can sync and share your tracks via Google Drive. For sharing, you can share tracks with friends, see the tracks your friends have shared with you, or make tracks public and share their URLs via Google+, Facebook, Twitter, etc. In addition to Google Drive, you can also export your tracks to Google My Maps, Google Spreadsheets, or external storage.
My Tracks also supports Android Wear. For watches with GPS, My Tracks can perform GPS recording of tracks without a phone and sync tracks to the phone. For watches without GPS, you can see your current distance and time, and control the recording of your tracks from your wrist. - Google Fit (https://play.google.com/store/apps/details?id=com.google.android.apps.fitness)Quote
Effortlessly track any activity. As you walk, run, or cycle throughout the day, your phone or Android Wear watch automatically logs them with Google Fit.
• Get instant insights. See real-time stats for your runs, walks, and rides. Google Fit will record your speed, pace, route, elevation, and more so you can stay motivated and on track.
• Reach your fitness goals. Set goals based on steps, time, distance, calories burned. Receive personalized recommendations and coaching for activity goals.
• Measure your wellness. Aggregates info from other apps to track fitness, nutrition, sleep, and weight: Android Wear, Nike+, Runkeeper, Strava, MyFitnessPal, Lifesum, Basis, Sleep as Android, Withings, and Xiaomi Mi bands.
• Check in from anywhere. Track your progress from your phone, tablet, the web (fit.google.com) and even your Android Wear watch. - MyFitnessPal - Calorie Counter (https://play.google.com/store/apps/details?id=com.myfitnesspal.android)Quote
Lose weight with MyFitnessPal, the world’s most popular health and fitness app! With the largest food database by far (over 5,000,000 foods), our amazingly fast and easy to use calorie counter help you take those extra pounds off! And it’s FREE – no strings attached. There is no better diet app – period.
- LoseIt!
(https://play.google.com/store/apps/details?id=com.fitnow.loseit)QuoteLose It! helps you set a daily calorie budget, track your food and exercise, and stay motivated to make smarter choices and achieve your goal. We think it’s the best, most seamless weight loss system available.
- Runkeeper (https://play.google.com/store/apps/details?id=com.fitnesskeeper.runkeeper.pro)Quote
Every one. Every run. Track your pace, measure workout distance, chart weight loss, crush training goals and more with the running app trusted by 45 million users! Runkeeper is the simplest way to improve fitness, whether you’re just deciding to get off the couch for a 5k, biking every day, or even deep into marathon training.
Track your runs, walks, bike rides, training workouts and all of the other fitness activities using the GPS in your Android Phone. - C25K (https://play.google.com/store/apps/details?id=com.c25k)Quote
The proven C25K (Couch to 5K) program was designed for inexperienced runners who are just beginning an exercise routine.The plan's structure prevents new runners from giving up and at the same time challenges them to continue moving forward. C25K works because it starts with a mix of running and walking, gradually building up strength and stamina to fully running 5K.
(Jordan Note: See the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) for more info on the program itself)
Post by: BPA on December 26, 2015, 11:47:12 AM
Specific and Measurable goals:
1. Run the Around the Bay 5k at the end of March by doing a C25K.
2. Lose 50 pounds. (This will be accomplished by a variety of factors including activity, improved diet, getting more sleep, stressing less. I will not elaborate on my diet plans, but have one in mind that works for me.)
3. Continue to cycle throughout Hamilton as I already do. I will make it my goal to work up to 2 hours of activity a day by the end of June.
4. Do at three cycles of the 30 Day Shred (since I like it and already own it).
If I've screwed up in making my goals, please let me know. I do think it's hilarious that one of the things I was glad to ditch from my career were SMART goals, and yet here I am. :D
Post by: Zikoris on December 26, 2015, 12:12:30 PM
1. Full splits
2. Dance a double pirouette
I think that's good for me.
Post by: Nangirl17 on December 26, 2015, 12:21:53 PM
Goals:
Be able to complete:
1) 10 pushups in a row (full, not girl pushups!)
2) a strict pullup
3) 10 double unders in a row
Get rid of:
The mummy tummy.
I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.
Post by: jordanread on December 26, 2015, 01:06:34 PM
Get rid of:
The mummy tummy.
I intend to work out 3 times a week (hopefully more on my weeks off call), with one workout being at Crossfit.
I put these as goals as well. Just comment here if you want me to remove them.
Post by: Vanguards and Lentils on December 26, 2015, 02:21:13 PM
- Judo 3x/week
- Do calisthenics 2-3x/week using the Tabata protocol
"Destination Goals"
- get weight > 145 lbs
- run a <6:00 mile
Post by: jordanread on December 26, 2015, 03:08:07 PM
"Journey Goals"
- Judo 3x/week
- Do calisthenics 2-3x/week using the Tabata protocol
"Destination Goals"
- get weight > 145 lbs
- run a <6:00 mile
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), so take a look at your goals and let me know if I got them up there correctly. I also added 'tabata' to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).
On a side note, I like how you broke up Journey and Destination goals. It was pretty cool. However, there won't be any indication of the difference on the tracking post, but that's not because it's not awesome. Goals are goals as far as this challenge is concerned. Welcome to the challenge!!
Post by: nnls on December 26, 2015, 03:10:20 PM
Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week
Post by: jordanread on December 26, 2015, 03:17:55 PM
hi
Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week
Got you added. Welcome!
Post by: nnls on December 26, 2015, 03:27:54 PM
hi
Specific and Measurable goals
-Be able to run 10km without having to slow down to a walk. (Stretch target is to be able to run this in under an hour.)
- Exercise minimum three times a week
Got you added. Welcome!
Thanks
Post by: marty998 on December 26, 2015, 03:50:29 PM
- Run a 5k in 20 minutes (31/12/16)
- Do 2k on a rowing machine in 7:45 (current best 8:08)
- Complete my local 11k fun run in 57 minutes (July 2016). First effort in July 2015 was 1:05:59
20 mins will be crazy cool if I can do it in a year's time... here's how my times have been falling since I started running a year ago:
29/12/14: 30:17
7/6/15: 27:05
21/9/15: 26:02
6/12/15: 24:49 (finally under 2 mins per lap on a track!)
Post by: alleykat on December 26, 2015, 04:15:31 PM
2. 20 mins continuous on my rebounder
3. Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
4. Weight loss - 10-15 lbs.
Post by: link_417 on December 26, 2015, 04:24:24 PM
2. Lose 30 pounds
Post by: jordanread on December 26, 2015, 05:01:46 PM
Post by: Bracken_Joy on December 26, 2015, 05:39:35 PM
1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
Post by: Hedge_87 on December 26, 2015, 06:15:31 PM
This year I'm going to shoot for consistency as my main goal.
I plan on training 3x a week and would like to make >80% of my workouts.
Run a <7:00 mile
Get back into the cycling challenges and log an average >200 miles a month.
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.
Post by: Vanguards and Lentils on December 26, 2015, 07:13:16 PM
There is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.
Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone (http://www.freesmileys.org/smileys/smiley-violent072.gif) (http://www.freesmileys.org/smileys.php)
Post by: nightzephyr on December 26, 2015, 07:27:46 PM
Convict conditioning: one exercise, to progression standard or failure, every day. I can pick which one day by day, but each must be done once in a calendar week.
Goals and (current ability):
1 handstand pushup (ha...haha… nothing)
1 set of 5 one leg squats (120+ full squats)
2 sets of 10 full pullups (1 set of 10 horizontal pulls)
2 sets of 30 stand-to-stand bridges (1 stand-to-stand bridge, rather sloppy)
1 set of 5 lever pushups (1 set of 5 full pushups)
2 sets of 15 hanging knee raises (2 sets of 25 knee tucks)
Post by: Hedge_87 on December 26, 2015, 07:35:30 PM
Lol I was in a jujitsu class for a couple years and loved it. Then I moved away and just recently learned of this class in my town. I'm pretty excited about itThere is also a judo class really close to me I would like to join too. They meet two times a week and I would like to shoot for 50% attendance or greater there too.
Try it! Life's too short. I've been doing it for 4 months now but wish I had started many years ago. There is no feeling like successfully choking the sht out of someone (http://www.freesmileys.org/smileys/smiley-violent072.gif) (http://www.freesmileys.org/smileys.php)
Post by: Primm on December 26, 2015, 09:52:46 PM
Knock 30 minutes off my Noosa Tri time (shouldn't be hard, I was sick and injured this year...).
Strength training x2 per week according to coach's plan.
90% of planned tri training sessions as scheduled.
Yeah, that should see an improvement. :D
Post by: Sailor Sam on December 26, 2015, 10:22:19 PM
I actually went through this process 5 years ago. I had to relearn how to squat after injuring my spine. I was up to 50 good-form squats by the end of 2014, then I blew my knee skiing last christmas. I struggled without surgery for 6 months, but the joint was unstable. I had surgery, and had complications that have lasted another six months. So, it's been a year since I've really squatted. I want to get back to it.
Post by: matchewed on December 27, 2015, 08:27:09 AM
Edit:
Goal 1: Get to (at least) Novice level according to the criteria outlined in this website (http://strengthlevel.com/strength-standards) for the following exercises -
- Bench Press
- Deadlift
- Squat
- Shoulder Press
- Row
I'm going to modify the exercises somewhat to use dumbbells instead of a barbell (equipment limitations at my gym).
That's it really everything else is just kinda nebulous incorporate more activity into life (walk/bike to places more kind of thing). Too vague and cloudy to include in this.
Post by: horsepoor on December 27, 2015, 09:35:30 AM
Run Robie Creek half marathon in April - goal time 2:10
Run Zeitgeist half marathon in November - goal time 2:00
Eat paleo/primal 90% of the time
Strength workouts 2x per week
Sprint 1x per week (running, rowing or kettlebell intervals)
Post by: jordanread on December 27, 2015, 11:03:50 AM
- CrossFit & WOD (Workout Of the Day)
- Noosa Triathlon
- Robie Creek half marathon
- Zeitgeist half marathon
- Back squat
- Front rack position
If there is something else that you aren't familiar with, or you feel I missed, feel free to comment here and I'll get it added.
I also found some references to stretches one can do for the Front Rack position, so I might add that to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Once again, if there is something else that is a resource, and you want me to add it, just post here.
A little bit later, I am going to post a reply specifically to some of the participants to clarify a few points and offer specific motivation/advice/questions. For now, though, everyone here is kicking ass!!! This is going to be an awesome year.
Post by: jordanread on December 27, 2015, 11:43:20 AM
I'll jump in this year!
[...]
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
I was going to put this in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:
- How to get a better rack. (https://www.crossfitinvictus.com/blog/how-to-get-a-better-rack/) *snort...giggle* Go maturity!!
- Video: Mobility for the Front Rack and Jerk Position (http://breakingmuscle.com/video/video-mobility-for-the-front-rack-and-jerk-position)
Post by: jordanread on December 27, 2015, 01:08:36 PM
[...]
3. Tone up - don't know how to measure this but maybe if if I work myself up to using 8 lbs weights for bi's and tri's.
[...]
On the first couple of pages of last year's thread (starting right around here (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg513422/#msg513422)), there was a discussion regarding how to measure tone and the like. It might be helpful if you want something more specific.
Post by: Bracken_Joy on December 27, 2015, 01:26:34 PM
I'll jump in this year!
[...]
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
I was going to put this in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but after looking into it a bit more, I feel like it might be a touch too specific. Anyway, I did find a couple of resources that may be helpful. I'm sure you've already looked at them, but here's some nice stretches that might help:
- How to get a better rack. (https://www.crossfitinvictus.com/blog/how-to-get-a-better-rack/) *snort...giggle* Go maturity!!
- Video: Mobility for the Front Rack and Jerk Position (http://breakingmuscle.com/video/video-mobility-for-the-front-rack-and-jerk-position)
I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.
As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU (https://www.youtube.com/watch?v=xE4N6G4xJHU) and https://www.youtube.com/watch?v=oXOgjuGOQBY (https://www.youtube.com/watch?v=oXOgjuGOQBY) They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.
Post by: jordanread on December 27, 2015, 01:34:56 PM
I'll admit, as a woman, I really enjoy casually mentioning that I'm "working on my rack" or "worried about my snatch". I am secretly a 12 year-old boy, pretty sure.
Glad I'm not the only one, except I am a guy, so it's not a huge secret. :)
As for resources, I really love the MobilityWOD guys. These videos are the ones I'm using: https://www.youtube.com/watch?v=xE4N6G4xJHU (https://www.youtube.com/watch?v=xE4N6G4xJHU) and https://www.youtube.com/watch?v=oXOgjuGOQBY (https://www.youtube.com/watch?v=oXOgjuGOQBY) They have fantastic resources for anything mobility, and heavy PT backgrounds, so really safe and well vetted stuff. Kelly Starrett (KStar, to fanboys like my DH) is the author of Becoming a Supple Leopard, and is frankly a genius. DH has seen major improvements in his mobility working with their stuff.
That is good stuff. Just looking through a few of the videos I'm relatively impressed (although I wish they invested in a directional mic).
Post by: Longwaytogo on December 27, 2015, 10:00:03 PM
I signed up mid-year last year but never did anything with it ): Hoping to be more focused on this year as it's a goal/aspect of my life that I can tackle without a lot of cash (which I'm lacking). Just willpower and dedication!
Not sure how many goals I should have but I'm thinking these with my order of importance listed 1st-
1. Complete a set of 10 pull ups
2. Bike 1000 miles
3. Achieve approx 15% Body-fat
4. Bench my weight, Dead lift and squat 1.5 my weight
Post by: Jon_Snow on December 27, 2015, 10:13:43 PM
I will flat out say that I blew past all my fitness goals in 2015. The thing is, heading into my first year of FIRE I didn't really know exactly what I was capable of achieving...it's amazing what you can do with suddenly AMPLE TIME and a life DEVOID OF STRESS. Now I have a better sense of this, so I may shoot a bit higher with some targets in 2016. As I am entering this new year with a very solid baseline fitness level, I am fairly confident that, barring injuries, I can pull them off. Here are some things that I am going to try and do in 2016.
Kayak 500 km in 2016. This may be a bit ambitious. This definitely my BIG FITNESS THING in the new year. To paddle this distance in 2016 I will likely need to really crank up the frequency of my long range paddles during the May to October "paddle heaven" season. A circumnavigation of my island is around 17km and I can extend this to 20km by heading into some bays and coves...to hit 500km, I would need to go around my island a total of 25 times in 2016 - an average of 5 times per month over the 5 month long PNW paddling season. Of course, I like to take my boat to other places around B.C., so I'd like to think I will clock some of the 500km in areas completely new to me. And if I could get my hands on a kayak at my Baja place, and do some paddling down there...well this would help in this silly "paddle-quest" immensely. BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".
Complete 3 half marathons. Haven't decided on any particular ones yet...as for times, as long as I am sub-2 hours, I'd be happy. Perhaps for the last of the three I can shoot for something more ambitious. Tossed around the idea of a full marathon...but...no, not this year.
Sub 20 minute 5k...perhaps I can do this now...I haven't tried running my fastest 5k. Once the weather warms up a bit I will head to the neighbourhood track and see what I can do.
Single digit body fat % (lets say, 8%). In 2015, I managed to drop my BF % from the low 20's, to around 10-12% where it is currently. I picked up a body fat calliper from my local GNC and I am not very confident about it's accuracy...but together with the "mirror test" I think I can definitely lean up a bit more. Where I am now, even a 2% drop in BF % would make quite a big difference. Keeping the cardio sessions up with continued diet discipline is the key here obviously.
Concentrate on lower body strength. I freely admit to giving more attention to the muscle groups from the waist up. So, less bicep curls and bench press and more dead lifts and leg presses in 2016. I will continue to weight train 4 days a week at my local gym until around early June...and then I will slowly transition to using my outdoor island gym setup...
Look at this list...there is probably no need to add anything else. ;)
I plan to keep a little notebook of my fitness activities to keep track of things...and this thread of course!
Thanks again JR! You are THE MAN.
Post by: Freeme on December 27, 2015, 10:18:52 PM
Post by: Dobby's Socks on December 28, 2015, 08:01:59 AM
1) Lose 50 pounds by the end of the year.
2) Continue to lift at least 3 times per week
3) Run more, including running my first 5K this summer.
Post by: MrStash on December 28, 2015, 08:04:45 AM
Looks like a good thread to jump in on. My 2016 fitness goals:
- 80 pushups in 2 minutes
- 80 situps in 2 minutes
- Run 2 miles in 13 minutes
- Run a Half Marathon on September 18th! No time goal, just complete it with minimal walking.
- Weigh 190 lb's (need to lose about 25-30 lb)
Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.
Post by: jordanread on December 28, 2015, 08:36:38 AM
Post by: jordanread on December 28, 2015, 09:06:08 AM
Oh yay, it's back!
Hi Jordanread, Thanks for setting this up again!
Thanks to JR for starting the 2016 version of his great thread from this past year.
You are all very welcome. As I said in the opening post, we had an awesome group of people last year. I foresee this as being an annual thing for at least another 4 years. Glad to have you all back!!
Does anyone have a good planner/ motivator for 80 situps and a 13 minute 2 mile? Any PT stud vets on here? I think I have a pretty good plan for everything else on my list.
As far as planning goes, I am working on a post based on one of the blog posts, and it should be pretty helpful (even more so if I can find the original damn post) especially to those with Journey goals. That should be up later today. As far as the sit ups, you may be able to look at the leg raise progression standards for Convict Conditioning (see goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035)). It will take a bit of finagling since it's not quite sit ups, but may be helpful. The exercise demos on the cross fit site (see resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036)) have quite a few videos when searching for sit ups. May be helpful as well.
Anyone else have resources or advice in regards to sit ups? Especially timed ones.
We did have at least one professional trainer involved in the thread last year, and I've sent them a PM to see if they will jump in this year for additional help.
I am currently diabetic and wold like to get my blood sugar under control enough to come off of my medication. Pretty out of shape right now working long hours in a sedatary job. My fitness goals, practice relaxation on a foam roller daily to reduce any stress eating. Eliminate sugar from my diet. Move daily with a focus of activities outdoors. Increase water intake to 8 glasses. Stretch every morning. Lose 75 lbs
I meant to put this in the last post, but totally spaced it. I wrote your goals a touch differently on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Do those goals work for you? And welcome to the gauntlet. Diabetes is a bitch, but we're super glad to have you here. Those are some amazing goals!
I may decide to modify these partway through the year[...]
For everyone who doesn't know, this is totally okay. Goals can change, either up or down. As long as it's not due to a huge case of excusitis, we've got your back. Lhamo, I am almost certain you are currently in China (although can't remember when/if you are coming back...awesome people all blend together sometimes :D). If that is accurate, do you think the air quality will affect your running and more cardio based stuff? Is it even an issue (ignorant american here)?
Kayak 500 km in 2016. [...] BTW I credit this hobby with my somewhat famous "arms". ;) Failing in this particular "goal" would not bother me much...because if I don't find the time to get out in my kayaks enough to do this, it probably just means I am doing some of my other "fun stuff".
You know, now that you put arms in quotes, I can't help but think that you don't have arms, and those photos are some weird growth protruding from your...shoulder? I suppose that would make them arms. :) Glad to have you here and jumping in this year as well.
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)
Post by: 2Birds1Stone on December 28, 2015, 09:27:48 AM
Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)
Post by: jordanread on December 28, 2015, 10:05:11 AM
Having discovered Triathlon I have some lofty goals for 2016.
Run a 6:00 mile (6:52 current PR)
Run a sub 22:00 5k (26:00 current PR)
Run a sub 45:00 10k (59:00 Current PR)
Complete a sub 1:30 sprint triathlon (1:48 Current PR)
Complete an Ironman 70.3 mile event (likely Timberman in NH, August)
Cycle 50 Miles before the HIM 70.3 (Distance PR 25 miles currently)
Open water swim 1.2 miles before the HIM 70.3 (Distance PR 1/2 mile currently)
Run the "Selden Hills" 10k course in <54:00 (60:05 current PR)
Lose another ~20LBS (CURRENTLY 208)
Complete entire Manorville Hills MTB Course in <1:20 (1:38 Current PR)
Get my deadlift up to 455x1 (405x1 current PR)
Get my Squat up to 405x1 (315x1 Current PR)
Get my bench to 315x1 (265x1 current PR)
Get to 12 bodyweight pullups (6 current PR)
Those are some badass goals!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and also put Sprint and Half-IronMan distances under the Triathlon section in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).
Post by: Jon_Snow on December 28, 2015, 10:14:12 AM
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)
We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.
The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...
Post by: jordanread on December 28, 2015, 10:24:44 AM
For those of you who don't know, JS caught FIRE last year, and has kicked major ass on the fitness front (among other things). He will most definitely blow us all away with the progress he makes. Don't let it get you down, and use it for a double sided coin of motivation. The motivation to do awesome fitness related things, and on the other side, the motivation to catch FIRE so it's a 'fair' challenge. :)
We should really try hard not to compare achievements amongst thread participants. Each of our lives are in different stages that allow for different goals. As JR mentioned, my success in 2015 is largely due to my FIRE status. While I was working, I failed miserably at any attempts to improve my physical self - for a variety of reasons, most of them lame. I now have a huge advantage simply because I have the entirety of my waking hours to fill as I see fit (pun!) - and no work stress to distract me anymore. I knew early on that trying to get healthy and fit would occupy a decent chunk of my typical FIRE-day (a minimum of 2 hours) - and I am finding I CANNOT STOP. Not sure if I would call it an addiction...but it has certain become HABIT - as routine as brushing my teeth in the morning.
The way I see it is that our bodies are the biological vessel in which we navigate this life...why would we not try our best to maximize their potential? I just wish I hadn't waited so long. This is surely has been the best gift I could have given myself post-FIRE...
It's probably the best gift you could have given yourself pre-FIRE, but decided not to. :P
JS is right though, and I feel kind of silly for not mentioning it earlier. This is a gauntlet, and a challenge. However, it is a challenge in which the 'opponent' is you in your current form. The rest of the participants (and hopefully you) are all here on the side of you in your desired form. And I don't mean just vanity or physical appearance. I mean the form in which you have met your goals (or made progress towards them). Using myself as an example, the challenger or opponent I'm facing is the version of me that can't walk across my slackline, because that guy (while ruggedly handsome albeit a touch tubby) is the 'enemy'. When I hit my goals, that opponent will be gone. I'll thank that version of myself for keeping me alive, and move on to enjoying the newest version of myself who can walk across a slackline (hopefully while looking super cool). Jordan 2.0? So yeah, don't get caught up comparing yourself to others. Compare where you are today to where you were when you put your goals out there.
Thanks JS. I can't believe I forgot to go into that.
Post by: Ironfist on December 30, 2015, 06:44:53 AM
Post by: Bracken_Joy on December 30, 2015, 07:26:23 AM
I'll jump in this year!
1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
I guess I should have set goal #2 a bit higher, since I just hit my baseline goal yesterday! Stretch goal is now baseline goal, and now stretch goal will be 2x body weight, just like my deadlift goals.
Post by: Migrator Soul on December 30, 2015, 07:33:15 AM
Increase deadlift to 300
Increase squat to 250
Increase bench to 200
Increase pull ups to 25
Max the Army APFT, which is 78 push ups, 80 sit ups in two minutes, and a 13:00 2 mile run. Currently all there aside from the 13:00 two mile. My time is hovering around 13:45
Gain another 20 pounds.
Post by: Conjou on December 30, 2015, 07:48:01 AM
My fitness goals are
Complete my first ultra marathon at Bryce Canyon, UT on June 17
Complete two gravel grinders--still deciding on where but looking at May and August.
Have my weight at down to 140 by the June ultra--issue here is sugar. So cleaner eating is central to the plan.
I am using competitive runner website suggestion of training plan for the ultra along with three lifting sessions each week--arms superset with pull ups and push-ups, core circuit, legs.
Continue my post-run yoga sessions for stretching.
Post by: Kerowyn on December 30, 2015, 09:21:20 AM
I have a plan for 2016 to walk for exercise. I'll take a short break at work and go for a walk outside. The plan is to do this once a week for four weeks, then twice a week for the next four weeks, etc. Once I hit five times a week, I may find other ways to ramp it up, depending on how I feel. Unfortunately, I can't have any electronic devices at work (so no Fitbit or anything to tell me how much/far I'm walking), but I may look into getting a mechanical pedometer to track my steps. I also intend to track my progress with walks in my neighborhood, where I can use a phone app to track my distance and gauge how far I can go without too much pain.
I've actually already started this--once I had the plan worked out there was no reason to wait for the new year! So next week will be my last week of once-weekly walks (unless I miss, in which case I will start the four weeks over, but I think that's unlikely). I foresee resistance as I increase the number of walks over the next couple of months of likely-inclement weather, so hopefully this thread will help keep me on track!
I also just received roller skates as a gift, so I'm excited to try those out. Assuming they fit well enough, I hope to start skating around the neighborhood as well. My goal is to roller skate to and from the library (I just checked and it's 1.2 miles one way--should be very doable).
I may need to shell out for some gear there--I have a bike helmet, but no other protective equipment. Does anyone else skate and have any suggestions on gear?
Post by: jordanread on December 30, 2015, 09:51:17 AM
My goal for 2016 is to hit the 1000 lb. club. I'm already at 890 combined after a year of lifting.
Goals:
[...]
Gain another 20 pounds.
Thanks for this thread and all the work you are doing to organize it! [...]
I've got everyone added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I might add the 1000lb club to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). Migrator Soul, I did slightly modify your goal. I wrote it out that your goal is to gain 20lbs of muscle. Let me know if you want me to change it back.
Post by: Jon_Snow on December 30, 2015, 09:51:50 AM
60 push-ups in 60 seconds.
Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.
It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!
Post by: jordanread on December 30, 2015, 09:52:19 AM
OK, I'm joining in on this. Thanks for posting it, Jordan!
[...]
I may need to shell out for some gear there--I have a bike helmet, but no other protective equipment. Does anyone else skate and have any suggestions on gear?
Glad to have you here!! As far as gear goes, when I blade, I usually do a helmet only. If you fall down a lot (just starting out or whatever), the most important thing I've found is a wrist guard (http://amzn.com/B0018BN322). They will have a hard section immobilizing your wrist. This is so that when or if you fall and put your hands out for support, you don't break things. Knee pads are good too, but mostly for cleanliness. They prevent scrapes and road rash and blood. Beyond scrapes, I've never experienced real knee injuries. After all, unless you are doing things very wrong or weird, you are just going to fall the distance of your cnemis. I did have to look that word up, because foreleg didn't seem right. But that is the official term for the section of your leg from knee to ankle.
Post by: jordanread on December 30, 2015, 09:55:52 AM
Okay, thought of a few more "targets"...
60 push-ups in 60 seconds.
Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.
It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!
Got them updated. They look okay?
Jon_Snow
- Kayak >= 500K (~311 miles)
- Complete 3 half marathons <= 2:00:00
- Run 5K <= 20:00
- <= 8% Body Fat
- Improve lower body strength
- 1 set/60 pushups in <= 1:00
- Gain 5lbs of muscle
Post by: hudsoncat on December 30, 2015, 11:16:19 AM
- Maintain 50 pound weight loss from 2015
- Sub 30 5K
- Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
- Complete sprint triathlon (also a terrifying thought, must start swim)
- Incorporate some form of strength training at least twice each week (need to get more specific with this one)
Post by: jordanread on December 30, 2015, 12:06:50 PM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.
- Maintain 50 pound weight loss from 2015
- Sub 30 5K
- Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
- Complete sprint triathlon (also a terrifying thought, must start swim)
- Incorporate some form of strength training at least twice each week (need to get more specific with this one)
Got you added. Welcome to the gauntlet!!
Post by: Migrator Soul on December 30, 2015, 12:25:27 PM
Goals:Migrator Soul, I did slightly modify your goal. I wrote it out that your goal is to gain 20lbs of muscle. Let me know if you want me to change it back.
[...]
Gain another 20 pounds.
Nope, that is perfect. The struggle of being an ectomorph in a world of meathead co workers.
Post by: RamonaQ on December 30, 2015, 01:48:33 PM
Goals:
- Complete a half-ironman in under 7 hours (I've done several in the 7:0X range but have yet to break 7 hours)
- Run a 5k in under 30 minutes
- Reduce body fat to 20-22%
- Continue strength training 1-2 times per week
- Log my freaking food intake
Post by: Jon_Snow on December 30, 2015, 03:33:43 PM
Okay, thought of a few more "targets"...
60 push-ups in 60 seconds.
Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.
It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!
Got them updated. They look okay?
Jon_Snow
- Kayak >= 500K (~311 miles)
- Complete 3 half marathons <= 2:00:00
- Run 5K <= 20:00
- <= 8% Body Fat
- Improve lower body strength
- 1 set/60 pushups in <= 1:00
- Gain 5lbs of muscle
That looks good JR...I find myself looking at that list and wondering...is this really f***in' ME trying to pull this stuff off? I've come a long way in 16 months...
Post by: jordanread on December 31, 2015, 02:38:30 PM
Okay, thought of a few more "targets"...
60 push-ups in 60 seconds.
Get to 190 pounds (currently 185) while having single digit bodyfat %...so this will mean adding a bit more than 5 pounds of muscle mass in 2016. I'm not a natural "gainer", so this will not be easy.
It is an unbelievably gorgeous (but a bit cold) morning on my island...the sea is smooth as glass. Were it already 2016 I could put my kayak in the water and start logging some miles (km's) towards my 500km paddling target...lots of firewood to split instead - which is a freakishly good workout in itself!
Got them updated. They look okay?
Jon_Snow
- Kayak >= 500K (~311 miles)
- Complete 3 half marathons <= 2:00:00
- Run 5K <= 20:00
- <= 8% Body Fat
- Improve lower body strength
- 1 set/60 pushups in <= 1:00
- Gain 5lbs of muscle
That looks good JR...I find myself looking at that list and wondering...is this really f***in' ME trying to pull this stuff off? I've come a long way in 16 months...
You most certainly have. I look forward to seeing what you are going to accomplish this year.
Post by: jordanread on December 31, 2015, 03:26:48 PM
There is one thing that all of the goals added so far have in common. Even though some are Journey Goals, others are Destination Goals, and others are just public declarations of forthcoming change, every one of the goals on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) share an underlying air of pure progress. Every person here is planning on making progress this year. In this thread it's specifically about Strength & Fitness. This is nice, because we are changing our abilities and our bodies. Progress is difficult to gauge without one very important thing. That thing is a baseline. In the context of this gauntlet, it's about what we can do now, along with other metrics like weight, body fat %, etc. One of the more important yet mercurial stats is how we feel in our own skin. So while I'm not going to say that one needs to post or make public where they are at now, take this last day of 2015, and figure that out. Write it down somewhere. I'll post my stats here, because once you post a picture of yourself in your underwear (last year's thread), a few numbers don't really make a difference. Take a before picture (although don't feel the need to post it). Towards the end of this year's gauntlet, I will try to get all the information on the progress we will make. And if people want to do a before/after thing, we can post that too.
Here's to the New Year. They year in which we will all kick ass!
Post by: Hedge_87 on December 31, 2015, 05:04:00 PM
Post by: Jon_Snow on December 31, 2015, 06:35:27 PM
And JR, good call on recording of current baseline numbers...and as for photos, I took a ton of them on my recent Baja trip...only the "arm pic" (previously aired) is going to be made available for the MMM public I fear. :)
Post by: hudsoncat on December 31, 2015, 07:39:19 PM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.
- Maintain 50 pound weight loss from 2015
- Sub 30 5K
- Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
- Complete sprint triathlon (also a terrifying thought, must start swim)
- Incorporate some form of strength training at least twice each week (need to get more specific with this one)
Well, this is a little early, but I officially met one of my 2016 goals in 2015! Our local running club puts on a cheap, no frills NYE 5K that DH and I decided to run today at the last minute. Official times have just been posted, mine was: 29:34.
I'm pretty stoked. This is a 1 minute 56 second PB and a number I didn't expect to see until later in the year. I think my new goal will be to set a new 5K PB sometime in 2016 as I plan to turn my attention to my Half Marathon scheduled for April 1. (Really. Some people still think I'm joking about running a half marathon that day.) I don't think that one will be the ultimate 2:20. It's a tough course and that would be a HUGE PB for me. I hope for it to be a good baseline to a fall Half Marathon to shoot for the 2:20.
Post by: alleykat on December 31, 2015, 07:53:06 PM
I would love to lose 10-15 lbs and firm up. Even though I feel that isn't a lot to lose (might as well be though), it's my body fat I am more concerned with because I know it is too high. ...and I am ready to get and feel fit.
I am going to make every effort to keep up with this thread. Last year I failed.
Today I signed up for a month of hot yoga. Never tried it before so thought it was a good way to kick start things.
Post by: Zikoris on December 31, 2015, 08:30:06 PM
(http://i.imgur.com/gSR7Mhr.jpg)
Post by: horsepoor on December 31, 2015, 08:39:57 PM
Today I ran 4.4 in around 42 minutes. January will be about getting my base back so I can run 5 miles in 45/without blinking.
Post by: votu on December 31, 2015, 10:12:12 PM
1. Get to green band in parkour
2. Run one 5k nonstop
3. Complete a hike at level A difficulty
4. Lose 30 lbs
No photo though. I've strengthen my willpower and found a way to keep myself in check, so no more stupid promise of posting pictures to get keep my motivation up.
Post by: serious_pete on January 01, 2016, 03:30:26 AM
Post by: lucky-girl on January 01, 2016, 03:44:02 AM
I've been thinking about my goals for this year, and how much progress I made last year- thanks in part to the thread!
In 2015 one goal will be to strength train an average of at least 2x a week. Using the Strength Standards site posted earlier, I'd like to get to "Intermediate" status on my Squat, Bench Press and Deadlift. I was at my best at the end of November before the Holidays, predictably, wreaked havoc on my schedule:
- Squat: 5 reps of 115 (Novice Level)
- Bench Press: 5 reps of 75 (Novice to Intermediate)
- Deadlift: 8 reps of 90 (Beginner)
I would also like to get outdoors for some athletic adventuring an average a 1-2 times per week throughout the year. The activities will change (skiing/Cross Country Skiing/ Iceskating for Winter, Swimming/ Hiking/ Running for Spring Summer Fall).
I would also like to get to the top of Katahdin this year, hopefully with my hiking buddies from last year.
And I would really like to get a body fat caliper, or figure out some way to measure this. Since I don't have a baseline measurement, I'm going to say that I want to decrease my body fat by 2-4 points.
And, I'd like to increase the consistency with with I commute in some sort of self-powered way. I'd like to average half my commutes self-powered (be it walking or biking).
Thanks everyone! And Thanks especially to Jordanread for managing this post!
Post by: jordanread on January 01, 2016, 06:16:45 AM
I think I'd like to join... 2015 was a big step forward for me fitness wise and I'd like to continue that in 2016.
- Maintain 50 pound weight loss from 2015
- Sub 30 5K
- Sub 2:20 Half Marathon (terrifying thought, but if I can get to a sub 30 5K and add in a good training cycle with a proper base the pace calculators tell me this is possible)
- Complete sprint triathlon (also a terrifying thought, must start swim)
- Incorporate some form of strength training at least twice each week (need to get more specific with this one)
Well, this is a little early, but I officially met one of my 2016 goals in 2015! Our local running club puts on a cheap, no frills NYE 5K that DH and I decided to run today at the last minute. Official times have just been posted, mine was: 29:34.
I'm pretty stoked. This is a 1 minute 56 second PB and a number I didn't expect to see until later in the year. I think my new goal will be to set a new 5K PB sometime in 2016 as I plan to turn my attention to my Half Marathon scheduled for April 1. (Really. Some people still think I'm joking about running a half marathon that day.) I don't think that one will be the ultimate 2:20. It's a tough course and that would be a HUGE PB for me. I hope for it to be a good baseline to a fall Half Marathon to shoot for the 2:20.
I know it's technically not something accomplished in 2016, but screw it. Nothing like starting off the year with a win. I've added your new goal and marked your old one as complete. Way to go!!
Post by: jordanread on January 01, 2016, 06:26:25 AM
I'd like to follow along for inspiration if I may.
I'd like to join this year. I have lots of compact muscles that I want to breakdown and rebuild into long, lean, flexible and most importantly useful ones. There are lots of activities I plan on doing, but these are the ones I have concrete goals in mind
I enjoyed following this last year, even if my contribution was close to non existent. My goals for 2016 are pretty similar to last year: attend >100 judo classes, get my brown belt, enter a tournament and don't embarrass myself. Keep weight at ~90kg. Press 75kg, bench 100kg, squat 150kg, deadlift 180kg doing 5-3-1 twice a week. I've hit all of these before but not since I started taking judo seriously.
Hello again Friends! Happy New Year!
You are all now added. Welcome to the gauntlet. Votu, I saw a bit of your participating in the losing weight thread. Great progress last year!
I also added details on the parkour belt system, as well as a link about Mt. Katahdin in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). I was going to put something about Level A hiking, but couldn't find anything consistent on it.
Post by: Peter Gibbons on January 01, 2016, 12:54:46 PM
Reduce weight by 9% to less than 185 lbs.
Jog treadmill 5k in less than 31.5 minutes.
Post by: Jon_Snow on January 01, 2016, 01:22:17 PM
I'd like to follow along for inspiration if I may.
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
Post by: jordanread on January 01, 2016, 02:53:22 PM
Reduce weight by 9% to less than 185 lbs.
Jog treadmill 5k in less than 31.5 minutes.
I've got you added. I am debating on leaving the treadmill section in there or not. I don't know which is harder or if it should even matter. Goals are listed as follows:
EJE
- Weigh <= 185lbs (9% decrease)
- Run 5K (treadmill) <= 31:05
For those of you who run when not being chased, what do you think? Is 5K a 5K regardless?
Post by: RonMcCord on January 01, 2016, 04:38:12 PM
- Run a 5k (No goals on time. I've never done one and have no idea what's respectable, so just finishing is good)
- Do at least 1 pull up, but ideally 5-10.
- Get down to 145 lbs (current weight: 176 lbs)
Post by: Exhale on January 01, 2016, 04:54:21 PM
2016 Goals
Actions:
1) Complete therapy/healing
2) Healthy/frugal (mostly vegan) diet
3) Walk to/from work 5 days/wk => (four mile RT and uphill both ways - literally)
4) Attend exercise class daily => (hope to be able to start this up again in March)
Measured by:
1) Healthy fitness => able to accomplish the walking and exercise (3 & 4 above) with ease
2) Steady healthy weight => ~128-130lb. (currently 150lb.)
3) Strongly ingrained healthy eating habits => no processed sugar, healthy eating everyday
Post by: hudsoncat on January 02, 2016, 09:45:27 AM
For those of you who run when not being chased, what do you think? Is 5K a 5K regardless?
I think a 5K is a 5K regardless. Running on the treadmill is certainly different than outdoors and while I think that outdoors can somewhat harder to consistently hit a good time because the conditions are more difficult to control, etc., but I still think a 5K is a 5K. I actually feel much more sore after a treadmill run than a road one. Not sure what that signifies (if anything) other than I must run differently on the treadmill. I certainly don't find a treadmill easier the way some people do.
I took some measurements today as a baseline. First time in a couple months. Interesting that while my weight is actually up about a pound from my lowest in early November, my measurements continue to change, mostly for the better. I'm no longer actively trying to lose weight and would be happy to stay where I am at currently, but I'd love to tighten and overall strengthen my body.
Post by: peppermint on January 02, 2016, 10:16:18 AM
Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)
Aerial goals:
Complete aerial beginner II
Have fun :)
Running goals:
Run 100 miles in 2016 (I go through phases with running. Recently I haven't been running much)
Complete a 10K
Other:
Go to yoga/pilates more to work on core strength and flexibility
Go hiking at least 1x/month
Post by: CCCA on January 02, 2016, 10:54:38 AM
6000 pull-ups
10k push-ups
10k situps/crunches
Lose 10 lbs (160-->sub150 lbs)
Achieve sub 15% body fat
Boulder some V6s (in gym).
Improve climbing endurance.
At least 1 one arm pull-up. Getting closer. Can do one with ~35 lbs of assist (losing 10 lbs will help).
10k steps/day average on my Fitbit
Post by: jordanread on January 02, 2016, 11:51:27 AM
Jog treadmill 5k in less than 31.5 minutes.
I removed the treadmill part from your goal based on feedback received. A 5k is a 5K, and you'll rock this one.
Goals:
Thank you for launching this for 2016. I'm recovering from a 2015 injury and getting back on track - feels daunting.
2016 Goals
I've got both of you added. Exhale, I might expand a bit more on your goals based on your measurements. See the final note for the timeline.
I'd like to join in with some fitness goals.
Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)
Boulder some V6s (in gym).
Improve climbing endurance.
I've added both of you to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), but have some research to do prior to figuring out some of the rock climbing and bouldering stuff. I'm sure there will be a huge amount of information added to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), but I need to get it clear in my brain before I figure out how to properly enter your goals. If you have additional resources that describe those difficulties and V's as far as bouldering/climbing goes, feel free to post them here.
Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.
Post by: Orvell on January 02, 2016, 12:10:29 PM
I'm hella new to this whole trying to be fit game, so I'm still working out what my goals even SHOULD be. So mostly I'm posting to make sure I remember to think about this and to create goals.
Only one I have so far is: Be able to do 5 real (not chicken-up) push ups.
Post by: Peter Gibbons on January 02, 2016, 03:14:46 PM
Thanks for doing this. One minor correction ... my goal 5k time is 31.5 minutes (meaning 31:30 rather than 31:05).
Post by: Stache it Away on January 02, 2016, 03:25:43 PM
Thanks for starting this thread and for getting me started on the Convict Conditioning program. I run a lot, but have failed to do upper body work for several years and I think this is what I need as I think I'll be more interested in learning a new skill than lifting another 5 or 10 pounds.
On the Convict Conditioning program my goals are to acheive:
Lever Pushups (currently at Full push ups)
One Leg Squats (not sure, but could probably complete full squats)
Uneven Pull ups (currently beginner half pull ups)
Stand-to-stand Bridges (currently at straight bridges)]
Handstand push ups (currently on crow stands)
Handing straight leg raises (currently at hanging knee raises)
Outside of that my other goals are to:
Get and stay below 160 pounds (currently 181)
Get under 20 min in a 5k (stretch goal: 19 min, PR is 20:15)
Thanks again!
Stache it Away
Post by: Friar on January 02, 2016, 04:25:07 PM
My goals are:
- Get from 215.2lb to 190lb. (Stretch goal is to do this by April, but by May is more realistic)
- 3x10 strict pull ups
- 5k running (at any speed!)
- Be able to sit comfortably in the third world/paleo squat. (This will require significant gains in ankle, hamstring and hip flexibility)
- Sort out the patellar tendonosis in my knee out.
- Once the knee is sorted, start weight lifting again.
I think all of those are SMART, or, at the very least, are SART. ;)
Post by: Exhale on January 02, 2016, 07:55:26 PM
Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.
Happy Anniversary!
Updated goals:
1) Maintain primarily vegan diet
2) Walk to work 5x/week
3) One hour of strength exercise daily
Post by: Exhale on January 02, 2016, 08:01:24 PM
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
And post photos!
Post by: Friar on January 03, 2016, 02:06:03 AM
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
And post photos!
As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
Post by: green daisy on January 03, 2016, 06:52:30 AM
1. Lose 15 lbs by April 1st. I have about 40 lbs to lose so that will be a nice start.
2. Exercise 45 minutes 3-4 days/wk including completing the C25k program.
3. Run a 5k in the Spring. The one I most likely will register for is on 4/30.
I start tomorrow.
Post by: tnrunner on January 03, 2016, 09:04:07 AM
1) Complete strength training 5x/week.
2) 1 hour of cardio 6 days a week (Run 4, bike/elliptical the other 2).
3) Drop 15 pounds.
Post by: horsepoor on January 03, 2016, 09:25:41 AM
Ran 4.4 miles on Thursday and Saturday and walked 5 miles on Friday.
Post by: Friar on January 03, 2016, 09:36:21 AM
I start tomorrow.
Hopefully you won't be saying that tomorrow too. :p
Post by: YK-Phil on January 03, 2016, 09:57:13 AM
My goals this year are, in no particular order of importance:
- continue doing a 30-minute HIIT workout 6 times a week
- walk/bike to work daily regardless of weather.
- hike with the dogs a minimum of one hour on weekend days.
- lose 15 pounds to go back to my ideal weight of 160 lbs
- do the whole 30 diet once per quarter.
I'm waiting to hear back from the orthopedic surgeon about Achilles tendon surgery caused by excessive running a few years ago (serious warning to the runners in the group) in the next few months. If I get surgery, my goals will have to be adjusted.
Post by: Cookie78 on January 03, 2016, 01:20:07 PM
Lose 25 pounds (stretch goal 30)
Run 5k (stretch goal 10)
5 chinups (stretch goal 8)
25 pushups (stretch goal 50)
Stretch daily!
Starting this very hour!
(unnecessary backstory below)
5'6" female.
5 years ago I was 188 pounds, my highest ever. After a 7 year relationship breakup I spent the next 18 months with a sole priority of losing weight. I got down to 124, and hovered around 130 for a few years. I was VERY careful to maintain that weight because I didn't want to have to fight to lose it again, and I know how easy it is to creep back up. I'd crept back up to 138 a few months ago, and then due to a series of fortunate events realized that my motherfucking asshole scale was getting old and worn out and had been lying to me increasingly over the last 6 months to a year. I wasn't 138, it was closer to 155 by the time I realized it. 2015 was a shitty year dealing with suicide and grief and I didn't have the energy to maintain much of anything besides life. Among that and other excuses, here I sit at the end of the holiday season at 160 pounds. Yikes. I threw out my scale a few months ago and just used my friend's to see what damage has been done the last couple months.
Darling boyfriend is currently buying me a new scale.
I've done it before, I can do it again. The hard part is that this time I have so many other priorities in my life to manage together.
Post by: Cookie78 on January 03, 2016, 03:17:28 PM
Starting this very hour!
Went for a run! Dog is pleased. Sunny winter day. Crisp snow. Cheerful families tobogganing. I went to a new nearby area so I could multitask and help look for a dog that went missing a few days ago while I ran. Started the couch to 5k program that I'd completed twice before. I get tired of running once I reach my goals and quit for a couple years, then have to start from the beginning again once I have new goals.
Post by: Friar on January 03, 2016, 03:23:18 PM
Starting this very hour!
Went for a run! Dog is pleased. Sunny winter day. Crisp snow. Cheerful families tobogganing. I went to a new nearby area so I could multitask and help look for a dog that went missing a few days ago while I ran. Started the couch to 5k program that I'd completed twice before. I get tired of running once I reach my goals and quit for a couple years, then have to start from the beginning again once I have new goals.
Nice one!
Post by: mspym on January 03, 2016, 04:21:11 PM
Back story: I have done a lot of weight-training, martial arts, swimming, some running, lots of walking and cycling and other activities over the years but in the last year my job KICKED MY ARSE and I became lucky if I got to the gym once a week, while my only activity was cycling to and from work. Between the decrease in physical activity and the increase in drinking [coping mechanism for an insane job, that I have now left] I completely lost condition and am now ~75kg, which is not a good look on a 5'2" woman.
GOAL
- Recover my fitness and joy in my body, and maintain my activity levels when I go back to work.
- Do an unassisted pull-up
- Deadlift 1.5x BW
ACTIONS
- Weightlifting 3x a week
- Walk 10k steps on non-weight days
- Work through nutritional habit program again
TRACKING
- Weekly measurements [baseline taken]
- Habitica for workouts and nutrition habits
Post by: alleykat on January 03, 2016, 06:56:25 PM
Post by: CCCA on January 03, 2016, 07:20:45 PM
I'd like to join in with some fitness goals.
Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)Boulder some V6s (in gym).
Improve climbing endurance.
I've added both of you to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), but have some research to do prior to figuring out some of the rock climbing and bouldering stuff. I'm sure there will be a huge amount of information added to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), but I need to get it clear in my brain before I figure out how to properly enter your goals. If you have additional resources that describe those difficulties and V's as far as bouldering/climbing goes, feel free to post them here.
Final Note: Today is my 7 year anniversary with the SO, so that will take priority (assuming I want to get to 8 ;), and I most likely won't do any additional updates or research for the rest of the day. More cleanup and additions tomorrow.
Happy Anniversary, and thanks for putting this thread together.
I'm not sure that there can be much info on what these specific climbing/bouldering grades means. It's a bit esoteric and the grades are all relative to other grades. So the main thing is that the higher the number, the harder things get. The difficulty comes from the size and ease of gripping the climbing holds, the distance between hand or foot holds and the steepness of the wall.
It's bit of an exponential or convex learning curve, such that it is harder to progress between higher grades than lower grades, similar to how it would be harder to shave 10 minutes off of a 3 hour marathon time than it would for a 5 hour marathon time.
Post by: monstermonster on January 03, 2016, 07:31:37 PM
1) Run 365 miles.
2) Full splits- side, right, and left - by end of year - this is the one I chronically fail at. I'm so bad at disciplined stretching ever since I stopped competitively dancing as a teenager.
3) Be able to do 25 minutes of stairs continuously without next-day soreness by 7/7/16.
4) PR for Half-marathon (<2h01m19sec)
Post by: green daisy on January 03, 2016, 08:40:47 PM
I start tomorrow.
Hopefully you won't be saying that tomorrow too. :p
Haha! Hopefully not!!
Post by: Icecreamarsenal on January 03, 2016, 11:27:36 PM
My primary goal is to get from a BMI of 28.5 to a BMI of 25. This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening. Fasting weight is about 189.
Post by: Jon_Snow on January 04, 2016, 12:05:07 AM
Post by: Longwaytogo on January 04, 2016, 06:05:17 AM
First gym day of 2016 for me tomorrow. Let's do this!
Yeah man!
Just finished our first morning of P90X with DW and made some egg/spinach/onion omelette afterwards while she showerd and got ready for work.
My plan is 3 days a week P90X with DW for Jan/Feb then start back to weight lifting in March. My 2 reasons for this are -
1. To help her develop her working out habit/routine
2. My weightlifting space is not heated so it's pretty cold at 6:00 am in Jan/Feb.
Also @ jordanread - I see one of your goals is to walk you slackline. I have one as well that me and my 5 year old daughter love. (she's a big Ninja Warrior/Casey Katanzaro fan so when we slackline she calls it her "ninja warrior training" ) Neither of us were able to master it in 2015 but defintley progressed. Hopefully I'll get it this year!
Post by: jordanread on January 04, 2016, 07:16:22 AM
Well this seems like a really good idea! Accountability is awesome.
I'm hella new to this whole trying to be fit game, so I'm still working out what my goals even SHOULD be. So mostly I'm posting to make sure I remember to think about this and to create goals.
Only one I have so far is: Be able to do 5 real (not chicken-up) push ups.
This is going to tie in a bit with something I'm going to write about later this week. I've previously mentioned the idea of Destination Goals, meaning where you want to be by the end of the year. What I would suggest is to figure out what you want to be able to accomplish as far as real life goes. For example: I'd like to be able to climb all 7 flights of stairs to my office without sweating/breathing heavy, or I want to be able to outrun a black bear on flat ground (fun fact: 25-30mph over short distances), or I want to be able to keep up with my kids on the playground and then carry them home (honestly, screw those little energetic humans). If you post some of that I'm sure people will chime in with suggestions as to how to accomplish it.
[...]my goals are [...]
My goals are:
[...]
Updated goals:
I'm in!
Count me in!
I'm in
Cross-posted!
Starting this very hour!
Joining in this GAUNTLET for accountability.
I'd love to join.
Hi, I'd like to join.
Once again, I would like to thank you all for joining, and welcome you to the gauntlet. This is going to be a great year!! All goals (updated or new) have been added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Post by: jordanread on January 04, 2016, 07:21:39 AM
Thanks for doing this. One minor correction ... my goal 5k time is 31.5 minutes (meaning 31:30 rather than 31:05).
With as much typing has been involved so far, I can't believe that's my first screw up. I think I managed that the first day last year. :D
I got that fixed.
If everyone else (especially if I added you today) could double check your goals, it'd be much appreciated! Post here if I screwed it up, or you would prefer the wording to change.
I did make a consistent change in which any weight loss has been changed to losing the weight in fat (and weight gain is about gaining muscle). I like that verbiage better, because it's not so much about the absolute weight loss, it's about overall fitness, with the weight loss happening as we get more fit.
Post by: jordanread on January 04, 2016, 07:50:49 AM
I'd like to follow along for inspiration if I may.
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
Form of...FIRE?
Oh wait:
As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
Form of...Unitards?
Post by: Friar on January 04, 2016, 09:44:21 AM
I'd like to follow along for inspiration if I may.
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
Form of...FIRE?
Oh wait:As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
Form of...Unitards?
Or...
(https://img0.etsystatic.com/039/0/6249148/il_570xN.573879700_dh66.jpg)
Post by: jordanread on January 04, 2016, 09:46:24 AM
I'd like to follow along for inspiration if I may.
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
Form of...FIRE?
Oh wait:As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
Form of...Unitards?
Or...
(https://img0.etsystatic.com/039/0/6249148/il_570xN.573879700_dh66.jpg)
I hate you so good right now. Well played. JS/Spartana...get on this!!!
Post by: Jon_Snow on January 04, 2016, 09:57:28 AM
In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.
I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...
Post by: jordanread on January 04, 2016, 10:02:24 AM
Oh...this thread has taken a nasty, nasty turn. ;)
In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.
I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...
It was only a matter of time. :D I'm primarily commenting so I don't see the bottom half of that picture on my computer monitor though.
Are you still doing the exercise bike for cardio? And do you consider kayaking cardio (not judging, I've just never done it properly, and always had a very relaxing experience)?
Post by: Jon_Snow on January 04, 2016, 10:17:17 AM
Oh...this thread has taken a nasty, nasty turn. ;)
In an attempt to get things back on track...I've doing a lot of reading lately related to all things fitness and nutrition. One thing in particular has me thinking about my fitness strategy for 2016. It seems to be a common theme that if you are determined to improve your strength and muscle mass too much emphasis on cardio can really hamper progress...it does dawn on me that I have probably been doing to much cardio. But, as I have dropped my overall BF% to such a degree, I am not too shook up about this fact.
I'm thinking I am going to scale back on the cardio a bit for the first few months of 2016 and see if that may improve the progress of my strength gains. Off to gym right now...
It was only a matter of time. :D I'm primarily commenting so I don't see the bottom half of that picture on my computer monitor though.
Are you still doing the exercise bike for cardio? And do you consider kayaking cardio (not judging, I've just never done it properly, and always had a very relaxing experience)?
Yeah, stationary bike or treadmill for cardio. Many days I would do 30 minutes on each AND weight training. I think now, I'll pick one or another...and probably do some completely NO CARDIO days...weights only.
JR...during the Summer months sea kayaking becomes my default "from the waist up" workout. I personally don't consider it to be a particularly great cardio activity. On occasion I will throw in some "sprints" while I am on a long paddle, enough to get the heart rate pumping pretty good...but to me it is more useful as an upper body sculptor...shoulders, arms (upper and lower), back, abs (I tried to consciously crunch my abs with each paddlestroke). Sometimes I will even spin my boat around and paddle backwards for a while to work the chest. :)
Okay, logging off the forum. Gym. Now.
Post by: jordanread on January 04, 2016, 10:45:28 AM
Without further ado, here are my unflexed measurements:
| Metric | Value |
| Height | 5'10.5" |
| Weight | 213.4lbs |
| BMI | 30.4 |
| Body Fat | 25.9% |
| Neck | 16" |
| Forearm | 11 7/8" |
| Bicep | 13 7/8" |
| Shoulder | 50" |
| Chest | 41 1/8" |
| Waist | 42 1/4" |
| Hips | 45" |
| Thigh | 25 1/8" |
| Calf | 16 1/2" |
And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').
(https://lh3.googleusercontent.com/JLroqO8XXz771wNB_VxyTiHAmnNk7QP7dW9bQ0UsWrbaE9ZQb5YUWx7evrBfEXZOzItYf10IMTsf7jF8FpvAtWfFGOWaqy6KZWaxP8-5cd9BtpCGFCebjA38PLI7CwqSfS0_bvjNwz0PRcKquuZL9jqo-hA3pPo33PQpjCeHvMchLCQ_l-2RrBDK-1xFUGTQ0_oesys5ld3-GUSx65AL3ptUAOl9EnKyMU0jxZ6vIys16tPA1iMQTvHRfogJEj5YzMksCD6LDSX_ygKzSBQi7uFMRb3o1WF9QLXF9SbB4Gclp33m5gg8XdP57b2fViGRlmwSOVkM9Wk9LM8lNNE20rQu_dM1m7lyNhHbamkjUQXY8yaJ0pWUtZJSFTsGTdPpaRBY-qmVXJT--wjMAsbZ-qPMx_otSnGqbL15355lYR_oNt9P9ea4s4Ok7vx-AuRj49Fq5d8DWHlDiYQq2ADrJvB06S_E2DyzW8NyuXF1zbmZjMELIr2TbCyTJLd0nlOl1IJD6GdTRLdfXy8tX2_LiYxOYqz63jD_xTLycFc7XYOwf47WVj1Hbe9ZfT-qMyWWOKnD=w1679-h945-no)
Post by: Kerowyn on January 04, 2016, 12:32:42 PM
I'm going to have to practice at the indoor roller rink to build up my leg muscles and improve my balance. Then when the weather warms up I'll venture back outside, and hopefully by the time it cools down again I'll be such a badass on skates that I won't care. Another reason to go to the indoor rink is that my bike helmet is actually still at my parents' house, so I won't have it until February.
If I don't post here by, say, the 19th to say I've gone to the roller rink, feel free to pester me about it!
Post by: MrDelane on January 04, 2016, 12:50:04 PM
Then I started a new job which took over much of my life and had me sitting most of the day.
Fastforward to today and I just discovered that I have gained 15 pounds in the past year (without really realizing it).So, I'm adding my name to this thread for accountability.
My goal is simple:
I gained 15 pounds in 2015, so I'm planning on losing 16 pounds in 2016.
Post by: Zikoris on January 04, 2016, 01:25:24 PM
And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').
I think this should be perfect: http://imgur.com/gallery/tl3dL7h (http://imgur.com/gallery/tl3dL7h)
Post by: jordanread on January 04, 2016, 01:29:57 PM
And since Zikoris was the first to post a before picture, she gets to choose the pose (yeah, that's pain on my face, and yes: I did just make up that 'rule').
I think this should be perfect: http://imgur.com/gallery/tl3dL7h (http://imgur.com/gallery/tl3dL7h)
Don't have a dress like that. I meant to say that by virtue of posting the first pic, we must now all mimic you. I thought I did all right (although that pose really brings out the tubbiness in me). :D
Post by: Zikoris on January 04, 2016, 01:31:16 PM
Your picture shows up as a broken link to me - maybe you missed a digit or something.
Post by: Bracken_Joy on January 04, 2016, 01:36:30 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!
Your picture shows up as a broken link to me - maybe you missed a digit or something.
Yeah I'm getting a broken image as well. CENSORSHIP! Or something.
Post by: jordanread on January 04, 2016, 01:41:08 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!
Your picture shows up as a broken link to me - maybe you missed a digit or something.
Yeah I'm getting a broken image as well. CENSORSHIP! Or something.
That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?
Post by: Exhale on January 04, 2016, 01:50:38 PM
What I would suggest is to figure out what you want to be able to accomplish as far as real life goes. For example: ...I want to be able to outrun a black bear on flat ground (fun fact: 25-30mph over short distances)...
That gives a whole new angle on what one's fitness goals could be. In fact this type of goal could accommodate geographic variation. For example, in Florida, it could be outrunning alligator (don't you have to run in a zigzag pattern?).
And now I'm off to do my before photo (note to self: be first to post a "before" shot in 2017).
Post by: Zikoris on January 04, 2016, 01:51:21 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!
Your picture shows up as a broken link to me - maybe you missed a digit or something.
Yeah I'm getting a broken image as well. CENSORSHIP! Or something.
That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?
Lol! That's awesome! It's good to see "normal" flexibility. I feel like ballet class really skews my perception and makes me feel like an iron rod of inflexibility sometimes.
Post by: Bracken_Joy on January 04, 2016, 01:51:41 PM
Oh, we're turning this thing into a Mustachian splits competition? I'm game!
Your picture shows up as a broken link to me - maybe you missed a digit or something.
Yeah I'm getting a broken image as well. CENSORSHIP! Or something.
That's what I get for trying to make it smaller. Let me try original size. The current one still shows up for me, so my guess is it's a security thing. It showing up on that post now?
Oh lordy. Yep, showing up!
Post by: jordanread on January 04, 2016, 02:24:24 PM
[...]
And now I'm off to do my before photo (note to self: be first to post a "before" shot in 2017).
Yeah, I'm thinking about doing mine on the 12/31 this year. The whole anniversary thing screwed up my schedule, and that position was not very comfortable :).
Lol! That's awesome! It's good to see "normal" flexibility. I feel like ballet class really skews my perception and makes me feel like an iron rod of inflexibility sometimes.
I almost took offense to that (I'm not normal dammit!!), but then I realized that I am in America, and until Mexico passed us a year or two ago, we were the fattest nation. That makes sense, although I'd almost say that 'normal' is even worse. And while I don't intend to do a split challenge with you, the information that I've been reading through indicates that my flexibility should greatly improve with the body-weight stuff I'm doing currently, so we'll see how that goes. After all, I do need to do an 'after' picture. :D
Oh lordy. Yep, showing up!
LOL. That is definitely a response!
Post by: Bracken_Joy on January 04, 2016, 02:38:11 PM
(All are written as Sets x Reps)
Warmup: lunges x50, pause squat with just the bar x5
Squat: 3x3 at 95lbs, 2x1 at 135lbs (bodyweight, current 1 rep max)
Deadlift: 2x1 at 135lbs
Push press: 3x5 at 45lbs (bar weight)
ETA: I feel like I deserve props that I did a workout in our OUDOOR carport when it is 34 degrees and the snow is melting. Also, a tree branch cracked in the middle of a lift and I finished it. Proud of myself!
Oh lordy. Yep, showing up!
LOL. That is definitely a response!
Your face in it makes me feel sympathy pain =( You do not look comfortable!
Post by: Jon_Snow on January 04, 2016, 02:43:56 PM
Post by: Bracken_Joy on January 04, 2016, 02:49:19 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.
Post by: Longwaytogo on January 04, 2016, 02:53:59 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.
I actually would not mind posting one also for some help/accountability of my 15% BF goal. Not really trying to go spend money on Pod Pod or anything similar. I showed my wife an online picture guide of Men's BF % and she thinks I'm around 15% now. So yeah!! Goal accomplished in 4 days, ha ah. But I think I'm more like 20%.
Maybe I'll just post both the before and after at the end of the year and maybe someone will weigh in on whether or not they think I made my goal and approximation of my %.
Post by: jordanread on January 04, 2016, 03:05:06 PM
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
I read your journal. I heard about burnt bits, but nothing about doing the splits on the beach (unless they are related...which now makes me wonder). :D
That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)
Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.
I've done a bit of thinking on this exact thing (mostly because I'm already visualizing how successful I'm going to be, and how to handle it next year). What I've come up with, and being this far out it's definitely subject to change, is a standard pose (flexing or not) as a before and after, just to be able to look at the external reflections of the work that we've done, along with an action shot before and after. For people who lift, I think a shot with the barbell (showing the difference in weights) at the 'top' of the lift would be adequate. For body-weight things, I'm thinking about a specific task (like a muscle up) in the form of a gif, with attempt before and attempt after. This year, I can't accomplish shit yet, so I'll just do a still action shot of something impressive (like a handstand pushup, or some kind of static hold like leg raises).
Post by: jordanread on January 04, 2016, 04:45:02 PM
A year ago I was possibly in the best shape I've been in my life.
Then I started a new job which took over much of my life and had me sitting most of the day.
Fastforward to today and I just discovered that I have gained 15 pounds in the past year (without really realizing it).So, I'm adding my name to this thread for accountability.
My goal is simple:
I gained 15 pounds in 2015, so I'm planning on losing 16 pounds in 2016.
Sorry for blowing past your post earlier, but I have you added now. Any additional things you want to add as to how you are planning to lose that fat?
Post by: MrDelane on January 04, 2016, 06:16:56 PM
Sorry for blowing past your post earlier, but I have you added now. Any additional things you want to add as to how you are planning to lose that fat?
No apologies necessary.
I didn't want to muddy the waters too much with additional detail.
My plan is the same one that worked for me in the past (I simply fell out of the habit when I started my new job). You don't need to add all this info to the main post, but I'll outline it here just so I'll be accountable.
My plan is comprised of a few simple rules:
EXERCISE:
• Bodyweight exercises 6 days a week (building up reps weekly).
• Walking 6 days a week (beginning with 15mins and building up to 1hour max).
• I have permission to skip any day I want, but cannot skip two days in a row.
• I will weigh myself at the start of each week and keep a record.
DIET:
• Eat a protein rich breakfast every day.
• No refined sugars during the week.
• No fried foods during the week.
• No more than one sandwich a week (otherwise I eat too much bread).
I know some of those 'rules' sound arbitrary, but they've worked for me in the past.
As long as I can get back in the habit I don't see why it won't work again.
I started this morning with a walk - and stuck to my dietary guidelines as well.
The year is off to a good start.
Post by: green daisy on January 04, 2016, 06:39:16 PM
Post by: mspym on January 04, 2016, 07:10:24 PM
Post by: Jon_Snow on January 04, 2016, 07:36:56 PM
Post by: jordanread on January 05, 2016, 05:35:58 AM
No apologies necessary.
I didn't want to muddy the waters too much with additional detail.
Please don't worry about that. It's not mud if it's relevant, and anything related to fitness is definitely relevant here.
My plan is the same one that worked for me in the past (I simply fell out of the habit when I started my new job). You don't need to add all this info to the main post, but I'll outline it here just so I'll be accountable.
My plan is comprised of a few simple rules:
EXERCISE:
• Bodyweight exercises 6 days a week (building up reps weekly).
• Walking 6 days a week (beginning with 15mins and building up to 1hour max).
• I have permission to skip any day I want, but cannot skip two days in a row.
• I will weigh myself at the start of each week and keep a record.
DIET:
• Eat a protein rich breakfast every day.
• No refined sugars during the week.
• No fried foods during the week.
• No more than one sandwich a week (otherwise I eat too much bread).
I know some of those 'rules' sound arbitrary, but they've worked for me in the past.
As long as I can get back in the habit I don't see why it won't work again.
I started this morning with a walk - and stuck to my dietary guidelines as well.
The year is off to a good start.
This is definitely going to be a great year. And even if some steps taken seem arbitrary, I'd only use that word if you didn't know what works for you (or what has). That doesn't seem to be the case. I react poorly to too many simple carbs (usually in the form of craft micro brews), so I can relate. Way to go so far!!
Post by: jordanread on January 05, 2016, 06:34:27 AM
Post by: Icecreamarsenal on January 05, 2016, 10:16:47 AM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25. This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening. Fasting weight is about 189.
Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens. Looks like everybody is making good progress. Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186
Post by: Zikoris on January 05, 2016, 10:42:18 AM
Post by: jordanread on January 05, 2016, 11:38:59 AM
Copied from my journal:Quote2016: AerynLee's Year of Healthy Choices
Destination goals:
Lose 20lbs by Memorial Day to get back below my lowest weight since hitting my highest weight in 2012
Lose an additional 20lbs before the end of the year
Gain enough arm strength to look "toned" (visible arm muscles)
Break reliance on having two cars*
Journey Goals:
I struggle with making changes because I'm the type to go all in and then fail because it's hard to change so many bad habits at once. I know I should concentrate on one at a time but I'm too impatient to give each habit a full month. So what I'm going to try to do this year is have a list of all the habits I want to change/add and try to do as many as I can consistently but pick one each month to add to the "must do" list. I plan on buying a small daily planner so I can track my progress. Below is my beginning list of Journey Goals.
- Ride my bike at least 30 minutes 4x/week, either outside or on my trainer. Can't skip two days in a row
- Convict Training initially 2x/week, moving up as I progress (may have to tweak since the only way for me to do pullups is to drive to the gym which seems a waste)
- Only go out to eat twice a month max*
- Stretch daily
- Average 10k steps/day over a week
- Eat more fruits/vegetables (I need to make this measurable)
- Kill reliance on caffeine (I should probably have a goal for number of days in a row without)*
- Floss daily
For January my focus is riding my bike. DH bought me an indoor trainer for Christmas so I can ride in the winter even though I don't have cold weather gear yet (note to self: buy cold weather gear before next winter). I rode for 30 minutes yesterday while watching a movie so a good start for the first full week of the year :) I'll decide my February focus when it gets closer.
*These items will help financially as well as health-wise
Aeryn, you mentioned you were going to focus on one Journey goal a month. Do you want me to specify a month for each goal, or list them as if they are year long goals? I'll add the month if you request once I get them all added.
I read that you were contemplating joining, and glad you did!!
Post by: jordanread on January 05, 2016, 11:45:56 AM
Joining again this year & trying to be more specific w/ my goals:
- Maintain weight at 115-120 lbs
- Walk / Hike minimum 2 hrs / week (~10km) during school year (I'm a teacher)
- Walk / Hike minimum 8 hrs / week (~40 km) in summer (off work)
- Complete x3 20+km hikes (I have some specific local hikes in mind to choose from - Elfin Lakes / Black Tusk / Heather Trail / Juan de Fuca / Howe Sound Crest Trail)
- Improve upper body strength - weights 4x/week
- Improve flexibility - stretching 4x/week
- Be conscious of posture, esp. while at work
I've got you added. Welcome to the gauntlet. Feel free to post when/if you need additional support and motivation.
Probably just list them as if they are year long goals since I have no idea what order I'll decide to tackle these.
Thank you for creating a new gauntlet. Hopefully I do better than last year, especially since this year should be much calmer for me
Done!
Post by: jordanread on January 05, 2016, 12:09:57 PM
Also @ jordanread - I see one of your goals is to walk you slackline. I have one as well that me and my 5 year old daughter love. (she's a big Ninja Warrior/Casey Katanzaro fan so when we slackline she calls it her "ninja warrior training" ) Neither of us were able to master it in 2015 but defintley progressed. Hopefully I'll get it this year!
I totally meant to comment on this earlier, but it slipped my mind (maybe a less slippery mind is a valid bodyweight goal?). I absolutely love ANW, and was hugely impressed with Catanzaro's 2014 Houston run (and the 2015 run was pretty good too). It was more her height with that specific level of "reach type" obstacles that got me. Plus (and this wasn't fully broadcast, you have to look at the timer towards the end), she spent almost 9:00 on that course. That is damn near unheard of. I'm more partial to Jessie Graff, especially after her run this past year. I made a video to submit this year, and once I finish all the goals for this year, I will join the walk on line next year (I'll make a video too, but we'll see how it goes now that Caldiero actually climbed Midoriyama as far as casting goes).
Hmm...if enough folks post "before" pics in this thread, maybe I'll provide one too (though I will be cropping out my face). I have pic from my December Baja trip that would serve. It would help show what I look like at around 12% BF...I am going to try to get to 8% in 2016. Gotta tone up the middle! It's damn stubborn.
I'm tentative on this one too. But since my goal is strength, not weight loss, I'm not sure how I could do a before photo other than me mid-lift or like... the flexing back poses you see in fitness magazines. Still undecided! I would also do a face crop, so you're not alone there.
I actually would not mind posting one also for some help/accountability of my 15% BF goal. Not really trying to go spend money on Pod Pod or anything similar. I showed my wife an online picture guide of Men's BF % and she thinks I'm around 15% now. So yeah!! Goal accomplished in 4 days, ha ah. But I think I'm more like 20%.
Maybe I'll just post both the before and after at the end of the year and maybe someone will weigh in on whether or not they think I made my goal and approximation of my %.
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
Post by: jordanread on January 05, 2016, 02:30:21 PM
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
This is helpful. Based on my start photo, I look to be between 30-35% body fat. This fits with my goal nicely, so I think this a good option on determining when I reach my goal. Also, will you add this like to the Resources section? It will be easier to find there in the future. ;)
I actual meant to do that when I looked up what the link was. That is the second time today I brain farted. Jeez. It's now on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Also,
Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.
I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.
Post by: Jon_Snow on January 05, 2016, 05:47:06 PM
Full disclosure: as a visual "goal", I will be content with a physique something akin to the 10 -12% dude on the BuiltLean site...it's what I'm shooting for anyway - my advancing age and iffy genes might prevent me from getting there...but I'm gonna try. :)
Post by: Hedge_87 on January 05, 2016, 05:49:47 PM
I am always humbled by how incredibly out of shape I am every time I step in the weight room. used to lift pretty regular and while I wasn't the biggest guy in the gym. I also was not one of the small guys doing curls in the squat rack (five years ago). I dialed up what I thought would be an "easy" total body circuit. I was kind of crunched for time so I tried to make it fairly up tempo.
warmup
agile 8
jumprope
superset
5x10 squats #135
5x10 standing military press #65
this went ok but I was feeling it by my last set.
superset
5x10 pushups
5x10 pull-ups
I did ok on the pushups but was having to pause in the top position on the last half of of the final 2 sets
pull-ups= yea right fatty remember you gained 40 lbs. since the last time you seriously did pull-ups. I knew this was going to be hard but WOW after my third rep on my second set I was spent.
superset
sit-ups 5x10
good mornings 5x10
this went good I really hope I don't sneeze or have an uncontrollable belly laugh for a couple days though.
I have farther to go than I thought but thats what we are all here for right. To improve. glad to see everybody else getting off to a good start. Lets keep it going.
Post by: RamonaQ on January 05, 2016, 06:05:15 PM
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
Either my body image is seriously messed up (entirely possible) or the women on that site have the best distribution of fat I can imagine. My body fat % is around 24% (measured by a trainer with calipers) yet I think that I look more like the 40%+ pictures.
Post by: Jon_Snow on January 05, 2016, 06:09:03 PM
Last year, the following page was used as a decent visual comparison for body fat. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
Either my body image is seriously messed up (entirely possible) or the women on that site have the best distribution of fat I can imagine. My body fat % is around 24% (measured by a trainer with calipers) yet I think that I look more like the 40%+ pictures.
Yep...that site needs to be viewed with a HUGE grain of salt. ;)
Post by: Longwaytogo on January 05, 2016, 06:12:43 PM
Kacy did not do as well in 2015 but shes still pretty cool. Also semi local being from like 30-40 minutes north of me. I was also impressed with her positive attitude in addition to her Ninja prowess.
Good luck with your video, being on ANW would be Awesome!!
Post by: AcftW on January 05, 2016, 08:57:28 PM
My goals are
3x5 Deadlift @350 lbs
3x10 Weighted Dips @60 lbs
3x10 Weighted Chin Ups @30 lbs
Bulk to 195 lbs
I've slacked off the last couple years, mostly due to laziness after a slight shoulder injury broke my routine in the gym. I'm pretty certain with progressive overload I'll pass my goal on the deadlift by July/August, but I wanted to be more conservative this time with adding weight, so I set my goal shorter than I expect at the end of 2016.
My dip goal should be pretty solid as well, as long as my shoulder doesn't have issues again. (It wasn't the dips that did it last time, but rather poor form on an incline bench)
Now, the weighted chin ups are going to be the main struggle for me. I've had issues in the past maintaining form after the first 3-4 repetitions, but I believe with perseverance and a good program to follow, I'll get to 10+ reps and be able to start adding 5 lbs around April.
As I get closer to my weight goal, I'll examine my body fat % and determine if I want to stick with the calorie surplus I'm on now, or dial it back. I'm at about 15% body fat @170 lbs currently.
Looking forward to keeping up with everyone else's progress this year! :)
Post by: drudgep on January 05, 2016, 09:38:55 PM
Work out 3/5 days per week before work.
Workout 4 days a week.
30 pushups in 60 seconds
10 pullups in 60 seconds
Convince Fiance to stop buying sweets in the house because they all belong to meeee! :)
Post by: jordanread on January 06, 2016, 05:11:17 AM
Thanks JR - Yeah according to that built lean I'm def in the 20-25% range which is what I suspected. 15% will be a good goal for me.
Kacy did not do as well in 2015 but shes still pretty cool. Also semi local being from like 30-40 minutes north of me. I was also impressed with her positive attitude in addition to her Ninja prowess.
Good luck with your video, being on ANW would be Awesome!!
Just remember that visual references (as discussed by people above) are a very rough estimate. And it does seem to be the most ideal distribution of body fat ever.
LWT, as far as ANW goes, I didn't mean to say Kacy isn't awesome, I just really like Jessie Graff. She definitely isn't as positive as Kacy is, but is still kicking ass (and that clear climb thing she did this year was super impressive). Also, I'm not as interested as being on the show as testing myself on the course. And, if I don't get on, I'll just make the Sasuke course a stop once I catch FIRE.
I'd like to join up too, I need extra accountability lol.
My goals are
3x5 Deadlift @350 lbs
3x10 Weighted Dips @60 lbs
3x10 Weighted Chin Ups @30 lbs
Bulk to 195 lbs
I've slacked off the last couple years, mostly due to laziness after a slight shoulder injury broke my routine in the gym. I'm pretty certain with progressive overload I'll pass my goal on the deadlift by July/August, but I wanted to be more conservative this time with adding weight, so I set my goal shorter than I expect at the end of 2016.
My dip goal should be pretty solid as well, as long as my shoulder doesn't have issues again. (It wasn't the dips that did it last time, but rather poor form on an incline bench)
Now, the weighted chin ups are going to be the main struggle for me. I've had issues in the past maintaining form after the first 3-4 repetitions, but I believe with perseverance and a good program to follow, I'll get to 10+ reps and be able to start adding 5 lbs around April.
As I get closer to my weight goal, I'll examine my body fat % and determine if I want to stick with the calorie surplus I'm on now, or dial it back. I'm at about 15% body fat @170 lbs currently.
Looking forward to keeping up with everyone else's progress this year! :)
Goals are:
Work out 3/5 days per week before work.
Workout 4 days a week.
30 pushups in 60 seconds
10 pullups in 60 seconds
Convince Fiance to stop buying sweets in the house because they all belong to meeee! :)
I've got you both added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. Please double check that post and make sure I got it all correct, please.
Post by: Jon_Snow on January 06, 2016, 10:09:08 AM
That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)
Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.
I am shy. And it just feels weird to post half naked pictures of oneself online - I hummed and hawed about posting arm pics for gawdsakes...
And JR...if your man-crush were indeed real...I don't think that would creep me out. Much. ;)
This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.
Post by: alleykat on January 06, 2016, 10:33:09 AM
I'm considering buying a Groupon for a local gym. They do 30 minute boot camp classes 5+ times a day M-F. Three weeks of unlimited classes is $35 and five weeks of unlimited classes is $55. They don't list normal prices online but according to Groupon the 5 week one is normally over $300. I think that paying for it will motivate me to go and I know that I would push myself harder than working out alone.
Has anyone here tried one of these?
I just signed up for a groupon deal for hot yoga. Unlimited for a month for 30 bucks. I am not sure I can even take the heat, but I am going to try. I figure at best, I will be able to kick start exercising. I am going to start my classes on Monday.
I know that isn't helpful for what you are asking. Good luck if you try it. I think it would be worth it and 30 mins of boot camp sounds good. I would like to try this myself.
Post by: alleykat on January 06, 2016, 10:37:58 AM
Jordanread - wow, ANW - that is great. Good luck.
Post by: monstermonster on January 06, 2016, 10:45:08 AM
Since I stopped being a high-level competitive athlete (dancer) I have struggled with keeping up with stretching because I find it boring. I'll strength train/do stairs/jog/bike til the cows come home, but stretching is my albatross.
I know what to do to get flexible again (see above 10 years of competitive sport that required me to be very flexible) but there's no "natural consequences" to not stretching so it's not a habit anymore. As a dancer, you can't perform without stretching 45 minutes to an hour each day. That meant I stretched. Now I can pretty much "do" everything I need, except, you know, bend in half and pull my foot up past my head like I used to. I want to be able to do that again!
I'm now I've tried everything to trick myself into stretching but nothing is working. I'm not making it better by doing 30 minutes of stairs twice a week and running 10 miles a week without stretching after. Like I was motivated enough to go to a 6AM circuit class today, and then I failed to stretch at all after because I wanted to get home for breakfast. Any suggestions? Here's my thoughts:
1) I used to use Beeminder (http://www.beeminder.com/) to charge myself $5 if I didn't stretch. It didn't work very well. I ended up paying out and canceled the goal. Beeminder has worked for almost everything else I use it for, just not that.
2) Maybe publicly posting stretching progress photos every week so people can shame me into stretching?
3) Linking stretching to some sort of "candy" reward like watching tv/listening to podcasts each day while I stretch
4) Shelling out obscene amounts of money to go to a Barre class each month (this is ~$100/month) so that I HAVE to stretch - someone will just walk me through an hour of stretching 4 times a week. As a former dancer, this really appeals to me but the cost is absurdly high.
Anyone have any other suggestions? Or ways to make these work?
Post by: monstermonster on January 06, 2016, 11:27:24 AM
What about a reward cheaper than $100/mo for doing it at home with a podcast? i.e., You do it at home with the thing that makes you able to, then reward yourself $50/mo which you can spend on your favouritest things (bath bombs, new clothing item, movie out, new music, whatever).I'm pretty good at both photo/public shaming projects. I posted a picture of everything I bought for all of last year (http://buyfocal.anomalily.net), so just stretching is probably even easier because the volume of photos would be less. The downside is I'd have to set up a tripod to do it instead of using my phone...
I've considered that but I'm frugal enough I don't really have any "treats" that cost money that I don't already give myself that *aren't* fitness - my biggest splurges already budgeted for or are free (library). I spend $40/month on cocktail ingredients/beer for home as my big splurge, but it would cause WWIII with my SO if I linked that to my ability to stretch, as cocktails are a joint splurge/hobby...
(!!!) But come to think of it, it would mean he would make me stretch every day if he knew I wouldn't stock up on Campari... That might actually work. Social shaming PLUS reward/treat and saving $$ on barre classes. This has me thinking...
Post by: hudsoncat on January 06, 2016, 02:34:29 PM
Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.
I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.
Here are a couple Apps I use that work on Apple and I believe are Android available as well. Both have paid versions, but I've only used the free versions:
Loseit!: same idea as MyFitnessPal, but slightly different metrics for calories crunching. For me, I liked the interface better than MFP at the time we started using it to track calories.
Runkeeper:useful for tracking mileage for running, cycling, walking, whatever cardio you are doing. Distance, time, etc. For me, the real win for Runkeeper was being able to program intervals into it when I started running. When I started Couch to 5K (C25K) there was not a free app (there is now!) and Runkeeper allowed me to plug in the intervals for my workout. It's a very nice app and has a nice social aspect if you choose to use it.
Have not used:
C25K: If you are thinking about taking up running, Couch to 5K is a nice program. You can find different versions of it online/in app form. MY cousin recently used an app (apple) literally called C25K (first one in the app store) for free that he really liked.
Post by: Jon_Snow on January 06, 2016, 02:42:13 PM
Can people do that caliper thing themselves, or would that make it inaccurate?
I bought one (calliper) at my local GNC outlet...it's pretty easy to do yourself, though sometimes Lady Snow gets the urge to pinch my SUPRAILLIAC (thats what they call it!) skin fold and she will do the measurement. She IS a scientist after all. :)
I do question the accuracy of it though...if you measure half an inch different either way, you can get a 2% different result. If you really concentrate on measuring the SAME AREA, you can at least get a good sense of your progress.
Post by: monstermonster on January 06, 2016, 02:50:01 PM
I can't begin to sing the praises of Beeminder (http://www.beeminder.com) enough. It’s a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you don’t work towards those goals in a systematic way, it’ll charge you money. It’s helpful in that you don’t have to worry about whether or not you’re making progress on a goal, because Beeminder will tell you if you’re off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.
At the moment, I get charged $5 by Beeminder if I don’t average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week – 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say “I have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure I’m on top of my sleep hygiene and daily steps. And I don’t need to do anything special because they’re integrated automatically!
I use the Moves App (https://www.moves-app.com/) on my phone to track all of my biking, walking, and running. This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation you’re using, but keeps GPS tracks of where you’ve been that are really nice and easy to read as a timeline of your day.
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
Post by: Friar on January 06, 2016, 02:51:03 PM
We got an email through at work today reminding us of our employer's scheme that provides ~£200 a year to be used for learning/self improvement courses. There are all sorts of rules as to what you can and can't spend it on, and whether or not you have to pay tax on top, but it essentially boils down to if it's a measurable improvement in a life skill then it's all gravy. Learning to ride a motorbike, a new language, or sessions with a physical trainer? Good. Carte blanche gym membership, money to spend on a date with a foreign language speaker, or a new set of spinning rims for your pushbike (https://www.youtube.com/watch?v=HptE3WnbgSY)? Bad. Oddly enough, skydiving counts as a legit use of the funds.
In previous years I've used my allowance to learn how to snowboard, ride a motorbike, and fail my motorbike test (twice). This year I was contemplating having lessons in Russian (русский!) but the languages already on the approved supplier list of courses that can be done on our lunch break didn't include any. I suppose it's generally Russians learning English than the other way around!
As I'd have to go out of my way to find a tutor I decided to look at what else was available. In part due to this thread providing a poke in the ribs to be more active and in part due to my overall lack of flexibility my eyes fell upon the listing for local yoga classes. Excellent I thought, Suitable for beginners, within cycling distance from home, and at a time I can make.
The full amount offered by my employer would have qualified me for 20 sessions to be taken, at will, throughout a 12 month period. I figured that rather than pay the full whack up front I'd go to a taster sessions to see if: a) I enjoyed it, and b) whether I could see myself going to 20 classes.
I'm not sure how familiar any of you are with yoga, but I can say that the extent of my knowledge was that it originated in India and that my pitiful attempts at downward facing dog are laughable. I had no notion there were different styles; none at all. As I discovered upon arrival, this particular studio practiced a certain system know as Bikram Yoga.
To fill those in who are as clueless as I was, Bikram Yoga is a take on the traditional hatha yoga (thanks Wikipedia!). Sounds good so far. In 40˚C heat. Wut? (http://cdn.meme.am/instances/400x/27367846.jpg). For 90 minutes. Oh holy hell.
According to the instructor, the aim of the first session is to just make it through the full hour and a half without passing out.
The first 30 minutes was uncomfortable but bearable. The last hour was extremely tough! I had sweat pouring out of every inch of skin, and my towel was soaked. It was made worse by the fact that we were "advised" to only drink water in the allotted time slots every half hour. This I learnt upon reaching for my bottle during a forbidden section and feeling the wrath of the yogi(?).
I can say that emerged triumphant! I feel about 3 stone lighter and have a slight headache (more hydration required beforehand methinks) but I made it through. Badass if I say so myself.
The moves were OK to perform as they generally had levels of progression. There are some (read: all) areas of my body that require work, in particular stability and stamina, but I got a few approving nods from the instructor. Which being British shows I've done a really good job.
Will I be going back? Yes. I paid for a 30 day unlimited pass as it only twice what a drop in session cost, so for the next month I need to get my money's worth. After that, depending on how I feel, I might utilise my employer's scheme. Alternatively, I could try a different yoga style and see whether that's more to my taste.
Post by: Friar on January 06, 2016, 03:07:48 PM
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
Another Pact member, awesome!
They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.
Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
Post by: Friar on January 06, 2016, 03:11:43 PM
My first session of Bikram was AMAZING.
My next two were horrible: I was close to puking, other people did puke, very hard to recover from symptoms.
My second set of three sessions -a few years later- were Awesome Sauce. Absolutely loved it.
Many people blamed the carpet in the first studio.
I don't know about that, but I'm confident cumulative dehydration over several sessions was an issue. The studios said nothing about that. By the second time, I had talked to people and knew to prep against that before and between sessions.
It's definitely an acquired taste.
I can see how people get dehydrated given the amount you sweat out and I imagine if you're going multiple times in a week then you need to be very conscious of keeping properly hydrated.
The studio I was at today had fancy hypo-allergenic flooring. I never knew that was a consideration but, as my earlier post stated, there are many things I don't know!!
Post by: monstermonster on January 06, 2016, 03:27:24 PM
I looked into the vegetable thing and thought it was a lot of work for no change in my habits, but then again, I have a highly habit-based (meal plan the same meals each week by season) vegan diet so eating vegetables isn't really an issue for me. Also some of the things people consider "vegetables" seemed kinda weak. But I'm glad it's working for some people :-)If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
Another Pact member, awesome!
They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.
Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
Post by: Friar on January 06, 2016, 03:44:05 PM
I looked into the vegetable thing and thought it was a lot of work for no change in my habits, but then again, I have a highly habit-based (meal plan the same meals each week by season) vegan diet so eating vegetables isn't really an issue for me. Also some of the things people consider "vegetables" seemed kinda weak. But I'm glad it's working for some people :-)If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.Another Pact member, awesome!
They also offer money for other goals, or "Pacts", such as food logging and eating fruit/veg. I've been using it for about a year now and only missed one of my "Pacts". Occasionally, there will be a technical error and my veg/workout/food log doest count but provided you report any problems the Pact team hold off on charging you until it's resolved. Out of the few problems I've had I've not once been charged as they are pretty on the ball.
Last week I earned $4.06 for 7 workouts, 7 days of food logging and 20 photos of me eating fruit/veggies.
It does get a bit tedious to take photos of stuff but I feel that if I'm eating it anyway I may as well get paid for it!
Post by: Proud Foot on January 06, 2016, 03:54:47 PM
- Consistently work out a minimum of 4x each week
- Run 500 miles
- maintain weight while lowering body fat %
Post by: horsepoor on January 06, 2016, 08:18:38 PM
Post by: Tyn on January 07, 2016, 04:11:36 AM
-at least 1 session of climbing a week
-2 circuit/boxing based classes a week
monstermonster mentioning sleep reminded me that that's one of my goals for the year, but I didn't think about it in relation to fitness. If I wasn't so tired all the time it would probably be a lot easier to motivate myself to do the above, so I'll add:
-8 hrs sleep per night and work on falling asleep more quickly.
and finally a stretch goal (no pun intended):
-1 class or home session of yoga per week
Post by: Bracken_Joy on January 07, 2016, 06:26:04 AM
I used to do 5-7 exercises a week, but since moving 2 years ago I replaced my commute with cycling and have struggled to find the time/energy for other activities. I'm still getting regular exercise, but I miss the classes I used to do and I can feel my upper body muscles withering away (plus my younger brother easily beat me in an arm wrestle at Christmas, I'd like to at least provide some challenge :P). So, my goals are:
-at least 1 session of climbing a week
-2 circuit/boxing based classes a week
monstermonster mentioning sleep reminded me that that's one of my goals for the year, but I didn't think about it in relation to fitness. If I wasn't so tired all the time it would probably be a lot easier to motivate myself to do the above, so I'll add:
-8 hrs sleep per night and work on falling asleep more quickly.
and finally a stretch goal (no pun intended):
-1 class or home session of yoga per week
Sleep absolutely ties into fitness! Recovery is as important as activity. In many ways, our muscle is actually built when we recover from an activity, not when we do the activity itself. Brief overview with some links in it: http://msue.anr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes (http://msue.anr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes) I would find a better resource, but I'm off to work soon!
Post by: Jon_Snow on January 07, 2016, 09:47:35 AM
Now, does a recovery day mean that I am going to sit on my butt watching Netflix or playing video games while eating Doritos? No! In preparation for our one "cheat day" (Saturday), I need to wander about town to get ingredients for my killer Pad Thai. Now, there is a shopping centre about 5 minutes away which would be the obvious choice for most...but, I am going to walk to another one, about 30 minutes away (with a big hill on the way) to get my ingredients. So, even my "recovery" day will have some modest activity to it.
And my DW is also doing her part - she is doing a spin class twice a week, and a step class twice a week as well. Its good to have a partner in this - and we can be kind of competitive with one another which is another motivational tool. ;)
Post by: Longwaytogo on January 07, 2016, 11:07:15 AM
If so my wife is nailing it!
Also @ jordanread - googled Jessie Graff yesterday. She actually grew up 40 minutes West of me while Kacy is 40 mins north. Maryland is kicking butt with female Ninja Warriors!
Post by: Jon_Snow on January 07, 2016, 11:15:13 AM
Post by: Longwaytogo on January 07, 2016, 11:38:41 AM
LWTG...not sure I would react well to ridicule from my DW...but if it works for you...go with it man! :)
Oh, I didn't react well in the moment (last night). Just trying to laugh it off now.
We had a freakishly warm Dec here and it's just finally got cold enough for the ski resorts to open. Heading up Sat for some family fun and outdoor exercise.
I'm as passionate about skiing as JS is for kayaking so I'm very much looking forward to it :)
Post by: Jon_Snow on January 07, 2016, 11:53:26 AM
Have fun on the slopes!
Post by: Zikoris on January 07, 2016, 12:31:00 PM
Post by: jordanread on January 07, 2016, 12:32:45 PM
I'm in :)
[...]
I'm joining this thread because I really don't want to do what I think I need to do. And if I don't have an accountability space, I won't.
I'll add my goals to the thread[...]
[...] So, my goals are:
[...]
I've added you 3 to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. This is going to be awesome.
Can somebody give me a gold star or something?Done:
Fun fact for those of you who didn't know, the tapatalk plugins for simple machine forums is installed on these forums. That means that you can use the emoji tag followed by a number for, well...emojis. I haven't found a good reference (and I'm way too lazy to take the 2 minutes of work it would take to make a list in excel), but I know that there are a lot. You can view them all in the tapatalk app, or just post a whole lot of emoji1 emoji2 emoji3 etc tags (don't do that in here, please - a good reference would be nice, but it will take up a lot of room). The gold star is emoji93. You can use the tags even from a computer.
Post by: jordanread on January 07, 2016, 01:12:48 PM
Once again (assuming I did it the first time), if you know of any resources (including Apple Apps - that is completely out of my wheelhouse) please let me know and I'll get them added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). And as that post expands, it will get copied and added each year.
I recently rediscovered Google Fit, which in turn reminded me of some other apps that I've used that are useful. I've added those to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well.
Here are a couple Apps I use that work on Apple and I believe are Android available as well. Both have paid versions, but I've only used the free versions:
Loseit!: same idea as MyFitnessPal, but slightly different metrics for calories crunching. For me, I liked the interface better than MFP at the time we started using it to track calories.
Runkeeper:useful for tracking mileage for running, cycling, walking, whatever cardio you are doing. Distance, time, etc. For me, the real win for Runkeeper was being able to program intervals into it when I started running. When I started Couch to 5K (C25K) there was not a free app (there is now!) and Runkeeper allowed me to plug in the intervals for my workout. It's a very nice app and has a nice social aspect if you choose to use it.
Have not used:
C25K: If you are thinking about taking up running, Couch to 5K is a nice program. You can find different versions of it online/in app form. MY cousin recently used an app (apple) literally called C25K (first one in the app store) for free that he really liked.
For the resource post:
I can't begin to sing the praises of Beeminder (http://www.beeminder.com) enough. It’s a combination of quantified self and behavioral economics. Essentially, you tell it what you want to do, and if you don’t work towards those goals in a systematic way, it’ll charge you money. It’s helpful in that you don’t have to worry about whether or not you’re making progress on a goal, because Beeminder will tell you if you’re off track. It autolinks to a bunch of other things mentioned in the resources list - like Runkeeper and Strava and Fitbit.
At the moment, I get charged $5 by Beeminder if I don’t average 10,000 steps a day and average 7 hours of sleep a night (this is an average, so I can make up the time over the week – 9 hours one night, 6 the next is okay in the end.) If I get really behind, I can actually say “I have to go to bed by 8:30 or take a long walk at lunch otherwise I get charged $5″. This helps with making sure I’m on top of my sleep hygiene and daily steps. And I don’t need to do anything special because they’re integrated automatically!
I use the Moves App (https://www.moves-app.com/) on my phone to track all of my biking, walking, and running. This is a really fabulous app that not only has a great algorithm to figure out what mode of transportation you’re using, but keeps GPS tracks of where you’ve been that are really nice and easy to read as a timeline of your day.
If you like a "carrot" as well as a "stick", I also use Gympact (http://www.gym-pact.com/), which is like Beeminder except it also pays YOU if you work out, and takes money if you don't. It integrates with runkeeper, moves, and a lot of other things. I set the amount of times a week I plan to work out, and Gym Pact uses data from Runkeeper to determine if I’ve worked out enough. It only counts one workout per day, and the time spent exercising must be greater than 30 minutes. At the end of the week, if I haven’t met my goal, I get charged $5 for each day I missed. If I meet my goal, I get paid out a sum of money from the other people who didn’t meet their goal. Usually it’s around $1.25-$1.50 a week. I've been using it for 2 years and I've earned about $60 off of it.
I've got some of the android apps linked, but I also added the main sites to the links section (which have apple and android links). The search functionality isn't great on the itunes site, and I don't have itunes. I can find some links to them, but if you want an apple section added to the resources, please include the link.
Post by: jordanread on January 07, 2016, 01:25:07 PM
This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.
I will say this: one of the reasons I want to drop my BF% is because we are going to start our post-FIRE slow travel in Central/South America. That is way too freaking hot for me, so removing some of my *ahem* insulation will definitely help with the day to day comfort.
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.
The Mortal Kombat theme song is super fun to workout to. So is the Rocky theme song.
Does making fun of my lack of coordination during P90X count as an encouraging partner?
If so my wife is nailing it!
Also @ jordanread - googled Jessie Graff yesterday. She actually grew up 40 minutes West of me while Kacy is 40 mins north. Maryland is kicking butt with female Ninja Warriors!
I had that issue with my ex, when she was getting me into Dance Dance Revolution. I actually fell over while practicing. The laughing uncontrollably made for a non-productive but fun session.
Post by: Frugal_NYC on January 07, 2016, 01:42:38 PM
Squat: 405 (currently ~350)
Deadlift: 495 (currently ~435)
Bench: 275 (currently ~245)
As a stretch goal I would like to hit all 3 by May 23rd (my b-day) but this will be ambitious.
Post by: hudsoncat on January 07, 2016, 01:47:42 PM
Does making fun of my lack of coordination during P90X count as an encouraging partner?
If so my wife is nailing it!
My husband and I work out together pretty frequently. I'm not going to lie, I do poke pretty good fun at his utter un-flexible-ness when we do yoga. But it's all with love, I promise! I'm sure your wife's was too. :)
I consider mine pay back for him calling my swimming "barely controlled drowning" Which is admittedly a pretty good description of my swimming, er, "ability."
Post by: jordanread on January 07, 2016, 01:55:40 PM
My Goals for 2016
Squat: 405 (currently ~350)
Deadlift: 495 (currently ~435)
Bench: 275 (currently ~245)
As a stretch goal I would like to hit all 3 by May 23rd (my b-day) but this will be ambitious.
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome!!
Post by: jordanread on January 07, 2016, 01:56:38 PM
Does making fun of my lack of coordination during P90X count as an encouraging partner?
If so my wife is nailing it!
My husband and I work out together pretty frequently. I'm not going to lie, I do poke pretty good fun at his utter un-flexible-ness when we do yoga. But it's all with love, I promise! I'm sure your wife's was too. :)
I consider mine pay back for him calling my swimming "barely controlled drowning" Which is admittedly a pretty good description of my swimming, er, "ability."
I just spit coffee out of my nose when I read 'barely controlled drowning'. That is awesome.
Post by: Friar on January 07, 2016, 03:58:36 PM
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.
Thats the spirit. Keeping it up through the illness!
Post by: Hedge_87 on January 07, 2016, 05:00:53 PM
Post by: jordanread on January 07, 2016, 05:14:48 PM
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So I wrote about this a bit in my Journal, as a way to kind of get my thoughts in order. It didn't turn out exactly how I wanted it, though, and I think that's because of the method I was going about, along with all kinds of things going on in my brain. Even though I've broken goals down into Journey and Destination goals, there is something else that I'm working on. If I think about it long enough, I'm sure I can make it some type of Journey-like Destination goal, but I'm not certain that I want to do that. It boils down to creation in life, specifically what I want to create in my life. Running the ANW course would be an incredible experience. Being able to do the american flag on any horizontal bar at a whim would be great. Being able to have enough core strength to cross a crazy cable bridge in Laos (http://wherewebe.com/sitebuilder/images/Treetop_089-643x590.jpg) (or walk my damn slackline) while still being able to enjoy everything around me would be outstanding. These are reasons I want to get fit and strong, but not goals in and of themselves. They are important to remember, though. That ties in with what I was commenting about earlier (in regards to outrunning a bear or something). One thing that I love about the beginning of the year, is that I take what I want to accomplish, and do a metric shitload of research. Reading books/articles, watching videos and the like, and combining all of this newly gained knowledge to come up with a plan. This research kick a few years back is what led me to choosing bodyweight training.
To that end, I'm going to take a minute and write about why I made the choice to pursue bodyweight training. To begin with, I hadn't even realized the potential that bodyweight training has. Difficult progressions, and the different levels of difficult tasks (one-armed handstand pushups anybody?) took care of one concern I had. I incorrectly assumed that you can only go so far, and then it's all about maintenance. Bodyweight also takes the holistic approach to muscle groups. No isolation excercises at all, and using the groups of muscle to perform useful tasks. Who needs to curl a car if someone is trapped under it? One lifts and pushes using all of the available muscles. I like the idea of every step one takes is about functional strength. It's not specifically about looking a certain way (although vanity goals have a tendency to hide awesome health based goals), it's about accomplishing reall life things. Amazing feats of functional strength, which, let's be honest, look way cooler that weightlifting accomplishments. Now, please do not take this as a judgemental of weightlifting, because I don't mean to, it's just not for me personally. Also, the idea of creating a habit of working out, building functional strength, and looking damn good is something I want to develop. I want it to be like my morning cup of coffee. Wake up, whenever I do, do a few minutes of strength training using my environment and my body, and move on with my day. Also, with my relatively extreme method of saving (at least when I have a job), I should be catching FIRE relatively soon (~ < 5 years), and once I have this habit in place, I don't want the availability of a gym (or equipment) to dictate anything about my life or my location. Doing things in an AirBnB room, or on the street, or whatever, really appeals to me. So that's pretty much why I went with bodyweight training: Freedom!!
So yesterday, in preperation for my workout, and with some of these ideas in mind, I decided to warm up by taking a walk around the lake by my house. This lake has all kinds of bodyweight training gear that I will hopefully use by the time I hit Step 5 (I love the idea of working out outside, regardless of the weather - makes me feel like a badass). So before I left, I tried to get into the headspace of appreciating the workout for the sake of the workout. While I was outside, I wanted to create an awareness of things around me. So instead of a few exercises for people to try out (which I think was part of the issue I had in my journal), I'm just going to write my experience of my workout from yesterday. I'm going to wax-poetic for a bit, since I do love my wordsmithing, and it's the way my brain works in a sense of awareness. It also gets the idea across that things around us are beautiful and amazing, if we only have the eyes to look.
I step outside, onto the porch. Through my feet, I feel the texture of the concrete. Since my neighbor is the one I hired to do it, I see those stamps every time I walk outside. I am reminded of my trip to Iowa a few years back, and the fun times we had on the deck of one of the SOs friend. That trip is what motivated me and the other half to invest in nice outdoor furniture. It's time to head off to the park. I start the trek (walking fast...since I do hate running). I begin walking up my street, a sense of hyper-awareness flowing through my body. I notice the young brindled mastiff to my left, who is one of the most skittish and scared dogs I've ever seen. Of course he makes eye contact, and slowly backs up just in case he needs to run for it. His lack of barking lets me hear the flock of geese flying above, honking as they coast down. I know they are going to the lake to rest for the rest of the day. So am I. I continue walking, feeling the ground beneath my feet. With every step I take, I feel the way my foot hits. Heel first, and then as I move forward, I roll forward onto the ball of my foot. The shock being absorbed by my ankle and knees. I cross a section of sidewalk, buckling from underneath, and sloping upwards. I see the tree next to it, and know that the inexorable passage of time made the roots of that tree grow, buckling one of the strongest materials we have break. I continue on to the park. I pass a house and as usual, their kitten climbs the tree on the corner, perfect walk-by height to pet him. So I do. The soft fur going running through my fingers, the look of perfect satisfaction. I feel like I did the right thing. I come to the intersection before the park. The green lights create a bit of a glow, as people drive by in their little climate controlled boxes. I cross the street and start my loop. I pass the body curls, seeing the cracked wood, the handles to lift up your entire body. I can just imagine the feel of the wood against my back, once I'm strong enough to work out at the park. I pass the pull up section, seeing the bars, almost wishing I could just do something on them. My breathing is getting a bit heavier, and as I inhale, I can feel the air filling my lungs. This is the feeling I loved most about smoking. The lungs expanding, the rib cage stretching. As I exhale, I feel the hairs on my face trembling in the wind. It's nice. I can write forever about just the walk, but let's skip ahead a little bit. I arrive at the house, and remove my jacket. My heart rate is already up a bit, so I feel like it was a good warmup. Today is for pullups and squats. I angle myself and reach out to grab my bar. The feel of the bar slightly pulling against the skin of my hand is like a friend I haven't seen in a while. I tighten my shoulders, feeling the threads of what little muscle I have contracting. I then pull, moving my entire body towards the bar. I pause at the top for a 1 count, and slowly move back to my nuetral position. It's not hard, but going that slow feels like work. I can't wait.
That being said, it's now up to everyone else to get the infamous Jon_Snow to post a before pic. He's so shy. :)
Honestly, I'm straight as all get out, but all of my (relatively successful) attempts at poking fun at JS come across like I have a man-crush. I'm fine with it though.
I am shy. And it just feels weird to post half naked pictures of oneself online - I hummed and hawed about posting arm pics for gawdsakes...
And JR...if your man-crush were indeed real...I don't think that would creep me out. Much. ;)
This recent talk of posting before/after pics had me going back into my visual archives. I found shirtless photos of myself in late 2014...about a month after I had FIRE'd. At that point I had probably already lost 10 of the 60 pounds I eventually shed - I still looked decidedly "doughy" (I will spare the forum by not sharing this pic). Of course, there is the infamous "sexy farmer" pic, taken in June of 2015...which shows in stark fashion how I changed my body in those six months. More recently I posted a Baja-beach arm pic from December 2015...increased vascularity (veins more prominent in arms and even in shoulder) evidence that I had reduced my BF% further. This has also resulted in the fact that I always seem to be damn COLD these days. Unsurprisingly, stomach fat is proving to be the last hold out.
It'd be fun to see some good before pics, and I really like the term doughy (at least better than tubby). I know the fitness aspect of your FIRE'd experience has got a lot of people motivated. Numbers don't have the same impact as photos!!
I'm considering buying a Groupon for a local gym. They do 30 minute boot camp classes 5+ times a day M-F. Three weeks of unlimited classes is $35 and five weeks of unlimited classes is $55. They don't list normal prices online but according to Groupon the 5 week one is normally over $300. I think that paying for it will motivate me to go and I know that I would push myself harder than working out alone.
Has anyone here tried one of these?
I have known people who successfully used memberships to motivate themselves, but it's all about your personality.
I did about 15 mins on my rebounder today and pilates machine with my strengthening exercises for the arms and legs. I will get on my "real" rebounder later this evening for 15 mins and then 20 kettlebell swings. I need to approach exercising slowly so I don't injure myself but I really want to go full force.
Jordanread - wow, ANW - that is great. Good luck.
So, after a quick bit of googling when you initially mentioned a rebounder, I understand it's a trampoline. What is the difference between your 'fake' and your 'real' one though?
Post by: Hedge_87 on January 07, 2016, 07:08:03 PM
Post by: mspym on January 07, 2016, 10:46:30 PM
In terms of resources that may be helpful, I like Habitica- https://habitica.com/static/front because you can set it up for both positive and negative habits and it appeals to the nerd in me. You can also set up groups and have challenges and quests where your health is dependent on everyone in the party completing their habits. Which can be a fun way to achieve accountability.
There is a lot of research about habit formation being better than goal-setting for achieving long-term success, probably the clearest explanation is on stumptuous and her method of taking a goal and then breaking it down into what do I need to do this month/week/day breaks down impossible goals into achievable steps. https://www.stumptuous.com/joy-of-behaviours
Hope that's helpful
Post by: jordanread on January 08, 2016, 08:32:30 AM
I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.
How embarrassing would it be if my 'after' picture shows me doing full on splits without grimacing, without having specifically trained for it?
Good job on sticking with it. Now it will seem like nothing when you are feeling better.
Post by: alleykat on January 08, 2016, 08:42:03 AM
I did about 15 mins on my rebounder today and pilates machine with my strengthening exercises for the arms and legs. I will get on my "real" rebounder later this evening for 15 mins and then 20 kettlebell swings. I need to approach exercising slowly so I don't injure myself but I really want to go full force.
Jordanread - wow, ANW - that is great. Good luck.
So, after a quick bit of googling when you initially mentioned a rebounder, I understand it's a trampoline. What is the difference between your 'fake' and your 'real' one though?
[/quote]
It is not really fake but just a smaller trampoline/rebounding board that fits at the bottom of my pilates machine that I can bounce off of. Quite effective actually but I have a bigger, more official, trampoline set up in my living room. I like both at different times.
I rebounded yesterday for about 10 minutes. This is much harder than I thought.
I am excited to start hot yoga on Monday. I hope I can handle the heat - literally.
Post by: monstermonster on January 08, 2016, 10:13:25 AM
Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.
Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).
Post by: Friar on January 08, 2016, 10:29:54 AM
I am excited to start hot yoga on Monday. I hope I can handle the heat - literally.
Good luck, just remember to keep hydrated.
I'm planning on going back tomorrow morning.
Post by: Jon_Snow on January 08, 2016, 10:41:05 AM
Post by: Zikoris on January 08, 2016, 10:57:51 AM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes
I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Post by: Jon_Snow on January 08, 2016, 11:07:31 AM
Arms have been coming along nicely...
If I get brave I'll also do a before and after photo - once I hit the after stage at least.
I will hold you to this. You show us yours, I'll show you mine. Fair is fair. :)
Now, on this very topic...I would venture to say that a segment of the population would say that strong, toned arms on a woman are somehow "unfeminine". Everyone is entitled to their opinion of course, but this is one that I DO NOT share.
Post by: Zikoris on January 08, 2016, 11:16:14 AM
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out helpAs a dancer, you can't perform without stretching 45 minutes to an hour each day.Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes
I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.
Post by: jordanread on January 08, 2016, 11:38:46 AM
Is it me, or are there a lot of fresh new faces in this thread this year? ;)
There are a lot of fresh faces, and in my book, that qualifies as totally. fucking. awesome. That's also what happens when someone who is a Mustachian rockstar calls last year's challenge a 'megathread'.
Putting the gauntlet in my signature may have helped, as did friendly ribbing of other people. I actually sent out PMs to a few people (DollarBill - who kicked major ass in the losing weight thread last year, as well as DSKla - who is a professional personal trainer), but as of yet, that method has not paid off. I'm okay with it though, because I feel like we are all off to an awesome start here. JS, your participation played no small part in the success thus far. I imagine the arm photo helped, as did the fact that 'sexy-farmer' became a thing. As did the fact that this freaking thread is awesome. I think the power comes from the fact that the entire concept is all about personal accountability, as well as personal goals. And if there is another group of people better than kicking ass at things like that, I haven't found them yet.
Well after seeing Zikoris' awesome splits photo I tried to match her and believe I got about 5 feet off the floor and did major damage it something important in the girly nether regions :-)! Gotta work on that.I've been keeping up my stretching, despite being pretty sick for a couple of days. Normally I warm my muscles up with 10 minutes of skipping or aerobics, but I've been way too sick for that. However, I found that laying in bed and kicking around seems to warm them up enough to stretch. Yesterday my boyfriend picked the Mortal Kombat theme song for me to kick to, and tried very hard not to laugh too much.
How embarrassing would it be if my 'after' picture shows me doing full on splits without grimacing, without having specifically trained for it?
Arms have been coming along nicely but it's been hard while travelling. Mostly just doing push ups (25 at a time, then a break for other arm/chest work, and then another 25, etc.. for 100 total) and other strength building and toning arm work (again about 100 each without weights - hate lugging dumbells around when travelling) plus skiing, running, hiking and some limited climbing. Always had very strong arms from years of playing volleyball and climbing but when I travel it all goes to pot. If I get brave I'll also do a before and after photo - once I hit the after stage at least.
FTFY. While I took my silly before picture, I realized that when someone as inflexible as I am tries to do splits, somehow, the distance from the ground becomes higher than when walking. Ridiculous. Glad arms are coming along, and as much as I'm not a vanity based person (aside from abs...but that could be specific for a functional reason*), I think that your goals are awesome!
There are plenty of things I could say in response to this:
Arms have been coming along nicely...
If I get brave I'll also do a before and after photo - once I hit the after stage at least.
I will hold you to this. You show us yours, I'll show you mine. Fair is fair. :)
Now, on this very topic...I would venture to say that a segment of the population would say that strong, toned arms on a woman are somehow "unfeminine". Everyone is entitled to their opinion of course, but this is one that I DO NOT share.
To begin and end with, strong, toned arms on a female aren't usually what one thinks. Bakari is/was relatively active on these forums, and this post (http://biodieselhauling.blogspot.com/2014/08/women-are-only-as-weak-as-they-choose.html) of his has a lot of good links.
*If a zombie apocalypse happens, I already know how to render fat and make soap. However, washing clothes would be a PITA without a washboard. Therefore, ab goals are totally functional.
Post by: bloomability on January 08, 2016, 11:58:08 AM
Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)
Deadlift - 315lbs (current 270)
Bench - 160lbs (current 140)
Clean&Jerk - 175lbs (current 150)
Snatch - 135lbs (current 100)
Strict Press - 105lbs (current 85)
1 mile run - under 7 minutes (current 7:16)
Clearly, I like lifting. I get really excited about it, but I don't really want to get so laser focused I don't try anything new. So my other goal is to try something different once a quarter and have fun.
There's also a chance I get talked into running a half marathon or some mountain or playing rugby again.
I think a mix of concrete goals and listening to my body will make for a fun year!
Also, we're in week 2 of 2016! Keep going!
Post by: Cookie78 on January 08, 2016, 11:58:43 AM
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out helpAs a dancer, you can't perform without stretching 45 minutes to an hour each day.Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes
I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.
Do you have a good general stretch YouTube video you'd recommend? 10-20 min?
There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.
Post by: Cookie78 on January 08, 2016, 12:06:01 PM
It's not too hard yet, being only the first week of C25k, but harder considering the weather and how many clothes I end up wearing, how many snow drifts I have to jump over, and how out of shape I am.
Post by: jordanread on January 08, 2016, 12:26:53 PM
Putting the gauntlet in my signature may have helped, as did friendly ribbing of other people.
Worked on me! Well, your direct suggestion/invite and then the link in your signature when I wondered what the heck you were talking about ;) Grateful for both!
Hey, that means I'm at 100% so far. Nice!!
I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.
Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)
Also, we're in week 2 of 2016! Keep going!
For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.
Post by: Jon_Snow on January 08, 2016, 12:27:01 PM
She hasn't done a dedicated run since we got back from the Baja...so I'm thinking she might feel this one later - and probably complain that I'm going too fast. In my defence...I'm 6'4" (and she is not), and she needs to take 1.5 steps to equal one of mine so sometimes I will inadvertently pull ahead of her - which REALLY annoys her. ;) I'm curious as to what kind of time we will post. Tomorrow we plan to do some snowshoeing, so I will have my fitness tracker app activated on my phone to keep track of that workout. Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.
Then it all starts again on Monday. :)
Post by: monstermonster on January 08, 2016, 01:11:01 PM
As a dancer, you can't perform without stretching 45 minutes to an hour each day.Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes
You do a lot of active isolated stretching, also a lot of reps/switching back and forth. You usually do the same circuit a few times and use a lot of resistor bands. Also you often stretch with a partner. Check out the "New York City Ballet Workout" videos (available for streaming free somewhere on the internet I think...also available via less-moral methods) for an example of good, long stretching routines. My favorite book for stretching is "Stretching" by Bob Anderson. Simple, illustrated routines by activity (including "sitting in an office" and "waiting at a bus stop" in addition to "dancing", "running" and "hiking" etc).
Post by: Zikoris on January 08, 2016, 01:59:42 PM
Sounds like I need to go YouTube-ing. I have tendon issues in my feet but haven't found a way to stretch them, maybe some of the dancer stretches out helpAs a dancer, you can't perform without stretching 45 minutes to an hour each day.Genuinely curious since daily stretching is one of my goals: what exactly does one do when stretching for an hour? I did every stretch I could think of last night and held them for 30 seconds or so each and it only took maybe 10-15 minutes
I hold stretches for a minute. I do 10 minutes a day, which is quads, hamstrings, calves, butt, and of course splits. That's a very barebones routine. If I wanted to be more thorough, I could add a couple more to hit my hip flexors, different parts of my back and abs, chest, neck, and of course all the little arm muscles. For dancing, you also spend time stretching different parts of your feet, which no normal person would even think about stretching.
Try this one: https://www.youtube.com/watch?v=2nh9fdJftCE (https://www.youtube.com/watch?v=2nh9fdJftCE) It has most of the stretches I've done in ballet class, plus a few extra ones.
Do you have a good general stretch YouTube video you'd recommend? 10-20 min?
There's a p90x stretch video I enjoyed in the past, but it's about an hour long and I don't have an hour to stretch each day.
You know, I generally find do a timer for the length I want with beeps every minute, like this one: https://www.youtube.com/watch?v=ap-JvvU0xV4 (https://www.youtube.com/watch?v=ap-JvvU0xV4). It makes it WAY easier to time your stretches, especially if you're on the floor. One of the things my ballet teachers taught me is that you need to always focus on what's tight in your own body, so I usually try to move around a bit and kick my legs around a bit to see what I need to work on that day. It can be surprisingly different day-to-day.
Post by: monstermonster on January 08, 2016, 02:43:39 PM
Did my second 6AM circuit class at the gym 5 blocks away. When my $5-a-class deal runs out in another week, it's going to be REALLY hard to resist keeping on with it. Good workout, easy to do, and it's surprisingly easy to work out when someone is just SHOUTING at you with what to do and you don't need to make any decisions. Also the SO has breakfast tacos ready for me when I get home at 7...
Too bad it's $88/month. My other gym is $19/month but doesn't have any before-work classes and is a 3 mile bike ride (out of my way) instead of a 5 block walk.
Anyone used the Classpass thing? For $79/month, I might be able to eek out a few stretching/Barre classes without having a more expensive studio membership PLUS go to the fancy circuit classes in the neighborhood (they're on the list).
If you go 3x per week that is just a little less than $7/class, so not much more than what you are paying for the trial sessions. Maybe worth it?
Alas, it's $88/month for a max of 8 classes, so $11/class. It jumps to $120 if you go 3 times a week. :( I'm definitely paying for convenience by going there. That's why the Classpass thing is interesting. For $79/month, I can do 3 classes at the nearby gym each month plus other fancy classes after work (like Barre/ballet/pilates). More complicated than a single gym membership though.
Post by: bloomability on January 08, 2016, 03:59:15 PM
I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.
Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)
Also, we're in week 2 of 2016! Keep going!
For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.
Hi!
BS - back squat
FS - front squat
OHS - overhead squat
... what did you think it meant?
Post by: Friar on January 09, 2016, 02:16:53 AM
Hi!
BS - back squat
FS - front squat
OHS - overhead squat
... what did you think it meant?
I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)
Post by: AcftW on January 09, 2016, 09:12:18 AM
And just as I figured, the chin ups are the biggest test for me. I'm able to do a couple with solid form, but after searching online for programs to increase reps I've taken to doing negatives (focusing on slowing the decent), and it's still fairly taxing but I'm able to grind them out, so I'm optimistic!
Post by: Jon_Snow on January 09, 2016, 11:56:07 AM
Post by: bloomability on January 09, 2016, 12:09:17 PM
Hi!
BS - back squat
FS - front squat
OHS - overhead squat
... what did you think it meant?
I think a 50lb addition to your backside would be against the goals of this MEGATHREAD. ;)
Haha! I already have enough trouble with pants, a 50lb addition would be a disaster!
Post by: Friar on January 09, 2016, 12:42:02 PM
Post by: horsepoor on January 09, 2016, 12:43:07 PM
DW and I did our 5k (actually 5.1k, or just over 3 miles) in 28:10 yesterday. Subtract about 30 seconds for a stoplight intrusion, and let's say 27:40. This is pretty good, especially for Lady Snow who hasn't run for quite a while, though she is kicking ass and takin' names at her various exercise classes. For myself, this has me quite confident that, if I remain free of injury, I should be about to conquer my sub-25 minute 5k goal this year...especially on a flat track. Our running route yesterday had several annoying hills. :)You will crush that. I've just barely broken 2:00 on the half and managed like 23:40 for the 5k.
I'm headed out for a 5 miler this afternoon. Hope it will be better than my mid week run, which turned into a walk about half way through.
I'm using the Crossfit BrandX WODs and modifying them to do in my basement. Was surprised at how hard the bear crawl was, which is why I like using the WODs. Keeps me from getting in an exercise rut.
I'm thinking that if I can raise enough cash from selling stuff to buy a rowing machine I'll cancel my gym membership and just focus on working out at home.
Post by: jordanread on January 09, 2016, 01:28:36 PM
I'll join! 2014 was getting consistent with fitness, 2015 was figuring out what I liked, 2016 will be the next step.
Squat - increase 50lbs on BS (current 175), FS (current 130), OHS (current 100)
Also, we're in week 2 of 2016! Keep going!
For the love of god, please tell me that BS does not mean what I think it means. Also, I got every other goal added. I just don't know what you mean with the one I quoted.
Hi!
BS - back squat
FS - front squat
OHS - overhead squat
... what did you think it meant?
I don't remember what I thought it meant, I just remembered giggling when I read it, and couldn't quite figure out an acronym that fit with all of them. I've got those three goals added!
Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring.
I DID bust it on the treadmill this morning. Spent the better part of an hour at the max incline, and blasted through 853 calories total. And DS has just agreed that we can walk to the mall to shop for clothes for him, so that will be more calories burned. And I got some kind of exercise every single day this week --haven't managed that for awhile!
Don't be bummed. If it makes you feel any better, I did just over 5K the other day...took me 45:00 :) I wasn't running, but still, you kicked my ass.
Sunday night I will probably post an overview of Week 1 of my 2016 of my exercise regime.
Then it all starts again on Monday. :)
I'm going to do something similar on Monday morning. And to go with one of my earlier posts, I did want to get people thinking about real life things they want to accomplish (even if they aren't goals per se) by getting more fit. You don't need to go all crazy about it like I did and turn it into a huge post, just a list or a sentence. I'll start with something small, feel free to join in:
Get to a place in my life where I never have to say no to an opportunity/adventure because I question my strength and resilience. I may still say no, but it won't be because I'm too fat to try.
Post by: Hedge_87 on January 09, 2016, 01:49:55 PM
Post by: Friar on January 09, 2016, 04:25:20 PM
I'm trying to pay attention to the longterm. So, I want to/I'm going to: have posture, mobility, limberness, and comfort ages 44-124.
I think this is a good way of looking at it as it provides the initial motivation to start.
From then on in, like keeping a low consumption lifestyle, it takes discipline!
Personally, the long term effects of exercise such as flexibility, being able to play with future children, reducing/improving injuries, and keeping my mind sharp into old age, account for about half of the reason I exercise.
The other 50% is pure vanity!
Post by: Jon_Snow on January 09, 2016, 04:56:35 PM
Kind of bummed that Jon and Lady Snow are blowing past me with their 5k times, but taking solace in the fact that I can get the time I do with about 30 extra lbs of fat, bashed up toes, and an injury prone hamstring.
Really lhamo? Didn't we all agree at the start of the thread that we are not competing with one another here? I assume there is a tongue-in-cheek-factor to your comment. I hope so.
We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.
Snowshoeing tomorrow, probably on Cypress Mountain.
Post by: Exhale on January 09, 2016, 05:13:03 PM
I like jordanread's reflection on "creation in life, specifically what I want to create in my life" - that is exactly how I think of it: creating the life I wish to live. As Mary Oliver wrote in one of her poems, "what is it you plan to do with your one wild and precious life."
Thank you to everyone for posting - it's inspiring to be in such good company.
Post by: nnls on January 09, 2016, 06:14:46 PM
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand... Have serial numbers and ids, have called police, will call pawn shops now. So sad.
oh thats horrible! hopefully they can be located
Post by: jordanread on January 09, 2016, 07:06:23 PM
They stole our bikes, I am so sad. My kid just came in with one cut lock. My long term bike that I had customized and the brand new bike I just got my kid for his 11th birthday. I am SO SAD (shaking, bawling even though I trying to stop!). I don't have a journal to post this in, and I think some of you will understand... Have serial numbers and ids, have called police, will call pawn shops now. So sad.
That definitely sucks that it happened, but how cool is it that you now have this opportunity? Not only do you get to practice taking action in response to a negative event (or a thing that happened (https://thegoblinchief.wordpress.com/2015/10/21/a-thing-that-happened/)), you get to practice understanding that you took actions you needed to and don't need to stress anymore. What's done is done. Also, if I were in your shoes, I'd put on a 'wake' or something, in which you and the kid sit back with some hot apple cider (or cocoa) and remember all the awesome times you've each had on the bikes. What was your favorite trip/moment/adventure? You may gain some insight into the kid and his values, too. Also, you can start a craigslist scavenger hunt together (using different peoples' advice (http://biodieselhauling.blogspot.com/2012/01/buying-bikes-from-craigslist.html)) looking for solid replacements. And it gets to happen at the beginning of the year, where you can use your super powers to turn this event into something to create growth, and set the super positive tone for the rest of the year. You've got this scrubby. Oh, and I know you posted it here since you don't have a journal to post this in, but don't think this gets you out of your goals.
I'm almost jealous of all the awesomeness you are going to create!!
Post by: Friar on January 10, 2016, 01:16:01 AM
Are you sure you just didn't leave it at a friend's house and walk home?
Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?
Post by: Longwaytogo on January 10, 2016, 08:59:34 AM
scrubbyfish, I'm sorry to hear about the bikes. I can relate to how you're feeling being one who has also had their bike stolen.
Are you sure you just didn't leave it at a friend's house and walk home?
Jokes aside, did you have insurance for them and would it be worth making a claim if they aren't recovered?
Ha, leave it at a friends house by mistake and walk home- Yeah the end of that MMM article pissed me off a bit as my bike was stolen for real a week or two before he wrote it. My window of my garage was completely knocked out and they got my spare bike too and my long board and some other stuff. So not only was I out $1500-$2000 of my FAVORITE possessions but I had a window to repair and the uneasiness of knowing someone was in my garage while I was sleeping ):
And unlike MMM I am in a huge debt emergency and not in the "roll with the punches" part of my journey. But as one of my fitness goals is "bike 1000 miles in 2016" I do plan to get one in the Spring somehow. No insurance for me as I have a high ($5K) deductible.
Anyway sorry to hear about your theft scrubbyfish!
On the fitness front made it out skiing yesterday but missed our Friday night P90X due to getting ski stuff out and organized. Doing a "make up" today and then back to the MWF this week.
We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.
Snowshoeing tomorrow, probably on Cypress Mountain.
Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!
Post by: Friar on January 10, 2016, 11:02:21 AM
I didn't prevent this loss for my son[/b]. All I had had to do was look outside when I heard the truck, not assume it was the neighbour.
Try not to beat yourself up about assuming the most likely scenario. It's not your fault that they decided to steal yours and your son's bikes. The thieves are the ones in the wrong here, not you.
Besides, even if you had decided to check and then confronted them they were there to take the bikes. You'd then potentially be down not only a couple of consumable products but risk harm to yourself as well.
Post by: Friar on January 10, 2016, 11:12:14 AM
No insurance for me as I have a high ($5K) deductible.
Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.
Post by: Bracken_Joy on January 10, 2016, 11:38:58 AM
I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x
Not sure what DH has in mind for tomorrow (he's my
I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.
Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
Post by: jordanread on January 10, 2016, 11:40:53 AM
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.I want to see pistol squats!!
I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x
Not sure what DH has in mind for tomorrow (he's mytorturertrainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.
I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.
Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
Post by: Friar on January 10, 2016, 12:20:22 PM
Second workout for the year. Moving up in frequency this week, after missing 2 workouts last week with my g'ma being in the hospital.I want to see pistol squats!!
I did pause squats then a Met-con circuit.
Warmup: pistol squats (2x each side), then air squats (10x), then bar squats (5x1)
Squat: 95lbs 3x2 warmup, 95lb pause squat 2x3 (3 sec pause)
MetCon Circuit: 4 Circuits of- Deadlift 95lb 3x, 50lb Farmer's Carries or lunge walk (my choice) driveway (500m?), push press 25lb 5x
Not sure what DH has in mind for tomorrow (he's mytorturertrainer), but we're going snowshoeing on Tuesday. Very excited to try the new pair of shoes we got for xmas.
I got a picture of me in a pistol squat, if anyone wants to see... I'm pretty proud I can do them! With how messed up my mobility is in my neck/shoulders/lats, it's nice to have SOMETHING working in my body! Although I am wearing my lifting shoes in the pic, which makes the pistols easier. Can still do it without though.
Also been happy with my nutrition on my non-work days. It's hard to take veggie rich meals to work with me, so my off days I've been craving them pretty heavily. Yesterday I ate 1lb roasted broccoli with lunch, and split 1lb roasted green beans with DH for dinner. And I'm about to go and have a big-ass elk taco salad (with rice, get those carbs) for lunch. ....Although the taco salad is not at all surprising, since I'm pretty sure it comprises ~50% of my non-work diet.
Me too!
Post by: Bracken_Joy on January 10, 2016, 12:39:31 PM
Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.
I'm totally "ass to grass" though, which is what makes me so happy.
Post by: Quetzal on January 10, 2016, 02:13:17 PM
My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.
Journey Goals:
- Convict conditioning New Blood workout > 45 weeks (thanks for the examples, jordanreads!)
- Cardio @ 80% target heart rate, 3x/week > 45 weeks
- Sleep average 7+ hours/night weekly
- Mindful eating and alcohol consumption 6 days/week (meaning one 'pay no mind' day OK)
- Convict conditioning, push-ups: Intermediate, Step 5
- Convict conditioning, pull-ups: Intermediate, Step 4
- Convict conditioning, leg raises: Beginner, Step 5
- Convict conditioning, squats: Intermediate, Step 5
- Reduce body fat from 28.3% to < 25%
Post by: Sailor Sam on January 10, 2016, 02:15:16 PM
I'm totally "ass to grass" though, which is what makes me so happy.
Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(
Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.
Post by: Bracken_Joy on January 10, 2016, 02:45:50 PM
I'm totally "ass to grass" though, which is what makes me so happy.
Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(
Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.
My pistol attempts were actually motivated by aforementioned tantrum, funny enough! So thanks for the inspiration I guess.
I am wearing lifting shoes in the picture, but can do them totally barefoot. I'll post that picture next time =D
You'll get there though! I have no knee injury history (only thing I haven't hurt, pretty much!) so it totally isn't a fair comparison.
Post by: Friar on January 10, 2016, 03:04:44 PM
We'll get there eventually, Sam, we'll get there.
Post by: jordanread on January 10, 2016, 03:05:31 PM
I'm totally "ass to grass" though, which is what makes me so happy.
When I do pistol squats, I also go ass to grass. I'll have to find Sailor Sam's journal to check out that discussion. In all honesty though, I'm ass to grass because I fall over, and just sit there with one leg outstretched, for now. Can't get back up either.
Bracken_Joy gets credit for the first action shot (Zikoris, you still get credit for the before picture...not discounting your flexibility in the least), and the first potential milestone (I'll have to look in your goals to see what they are). Even if it's not one of her goals, it's one of mine, so yeah.
Hi all. I've delayed posting until I recovered from a bad cold and had my positive attitude back. I'd love to join!
Journey Goals:
[...]
Destination Goals
[...]
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I am considering going back through and modifying the CC ones to actually state the workout and progression for destination goals, so if you notice I didn't put what section of the step in your goals, that is why. We are super glad to have you here! Welcome.
I also welcome feedback on the achievability of the destination goals as I'm starting at the very beginning.
My thanks to jordanreads for investing the time to start and maintain this thread; the effort is certainly a significant one. My thanks, too, to spartana, llamo, Jon_Snow on this thread whom I followed in other parts of the forum last winter (I'm a foul weather forum lurker; at least last year I was). This is my first significant active participation in the forum.
You are welcome for the effort, but it's at least partially selfish, since I get a whole lot out of this too. The only thing off the top of my head that I can think of is that the progressions standards demand perfect form before you move on (as I'm sure you know). For me, I am going to have to lose some weight before I can progress at all on squats. Step 1 is shoulderstand squats, so the muscle aspect isn't too difficult. Here is where I have issues:
Quote from: Paul Wade
Keeping your torso as upright as possible, bend at the hips and knees until your knees touch your forehead.Emphasis mine.
My gut is too big to reach my forehead with my knees, so I won't be progressing until I lose weight. That being said, that's the biggest hurdle I've experienced up to Step 5 on squats. But for a year goal, it should be fine as long as you don't have knee issues. Just wanted you to be aware that if you are anything like me, squats are going to progress slower. Also, there is this part on Step 1 (which is actually why I won't progress until I can do it...and it set the stage for all of the steps and demands for perfection).
Quote from: Paul Wade
At the first attempt, not everybody will be able to touch the knees to the forehead. Try to increase the depth of your knees every workout and your joints will soon loosen. The technique will be virtually impossible for people with very fat stomachs, because the paunch gets in the way. Practicing on an empty stomach will help, until you shed those excess pounds.
Post by: Jon_Snow on January 10, 2016, 04:25:28 PM
Post by: hudsoncat on January 10, 2016, 04:32:29 PM
- Ran 4 times
- Did Ironstrength for Runners twice
- Swam twice
Today was by far the best swim I have ever had. As mentioned previously, I am a poor swimmer. I only started swimming in August. I'm still trying to get comfortable in the water after YEARS of being terrified of being in anything deeper than a bathtub. It's getting better, but still a long way from being comfortable in an open water situation though.
I'm not sure if anyone here has done Ironstrength for runners. It's a lot of bodyweight/movement/dumb bell work. It kicked my butt and I was not able to finish everything to the level he asked, but I plan to continue and work up to it. You can check it out here if interested: http://drjordanmetzl.com/ironstrength-workout/
This upcoming week is one of my busiest of the year and my workout buddy (Husband) is traveling out of town for work. Goal for the week is four runs, Ironstrength twice, at least one swim (I have have a really hard time swimming without my husband there... its a mental/feeling comfortable thing. I need to get over it, but I doubt with the hours this week I will), and do yoga at least once. I have a few YouTube videos I like, I just got lazy with it this week!
Post by: hudsoncat on January 10, 2016, 04:38:39 PM
Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.
Post by: griffin on January 10, 2016, 04:49:45 PM
My goal for 2016 is to hit the 1000 lb. club. I'm already at 890 combined after a year of lifting.I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)
Post by: bloomability on January 10, 2016, 05:05:34 PM
Internet reference for form: (http://www.progenexeurope.com/media/wysiwyg/Pistol_Squat.png)
Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.
I'm totally "ass to grass" though, which is what makes me so happy.
That's so awesome! Pistols are my mobility issue. Let's combine!
Post by: jordanread on January 10, 2016, 05:51:36 PM
My goal for 2016 is to hit the 1000 lb. club. I'm already at 890 combined after a year of lifting.I'm going for this as well. Had some knee/hip issues last year but I'm restarting a linear program now.
Starting weights for me are (5rm)
Squat: 185
DL: 225
Bench: 195
Squat and deadlift are low due to the aforementioned knee. Stretch goal is to join 1k club by may 31st, and to go from 180->200 lbs. Good luck everyone! :)
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I assumed you were speaking of your bodyweight when you said go from 180 to 200lbs, so I added it that way. If I misunderstood, and you meant increasing weight on specific exercises, let me know.
Post by: Longwaytogo on January 10, 2016, 06:31:20 PM
No insurance for me as I have a high ($5K) deductible.
Firstly, that's bad news about the garage - the lack of respect for other people's property really annoys me. Are you sure you didn't leave the window at a friends house? ;)
Secondly, $5k deductible?!? Wow, is that typical? My contents insurance has a ~£100 deductible but maybe things are different in the US on that regard.
No not typical, most have $500 or $1000. I'm a contractor and do my own repairs on minor stuff and figure the insurance is mainly for big loss (like fire).
Bracken... that's awesome! I tried a pistol squat all the way down once and promptly fell over. I certainly need to do some work to get that low! Much impressed!
Scrubby & Longwaytogo... that sucks about the bikes and particularly the feelings the thefts have left. Hopefully you will both be able to replace the bikes soon.
+1 - Awesome job Bracken_Joy!
Thanks, I still have a cargo bike, going to try and log some miles on that Jan/Feb.
Got our makeup P90X in from Friday today, back at it 6:00 am tomm!
Post by: Bracken_Joy on January 10, 2016, 06:39:09 PM
Post by: Bracken_Joy on January 10, 2016, 07:57:27 PM
Thanks everyone! I'm getting really stiff already. We'll see how my proud vs sore ratio is tomorrow. Wish I had sauna access for recovery. (Seriously, anyone who goes to a gym... if you have sauna access and no health problems precluding it, go and sauna. Life changing, I swear. THE BEST. Especially on recovery days!)
A hot epsom salt bath can do wonders for sore/stiff muscles.
Ooooh that's a great idea. I have epsom salts already! I kinda forgot our tub is a tub, as I've never used it as such... roommate and all, seems icky. I'll just clean it right before use.
Post by: monstermonster on January 10, 2016, 08:17:18 PM
Internet reference for form: (http://www.progenexeurope.com/media/wysiwyg/Pistol_Squat.png)
Since it's not a loaded lift, a slight rounding of the back is fine... in defense of my rounding, haha.
I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
Post by: Jon_Snow on January 10, 2016, 10:55:55 PM
We didn't snowshoe today...turns out neither one of us had adequate boots to wear...so we walked into to town to buy a pair for each of us...which annoyed the Mustachian in me. We walked a total of 7km today, lugging our purchases around with us. Home now. Cooking Pad Thai feast for dinner.
Snowshoeing tomorrow, probably on Cypress Mountain.
Did you buy snowshoes too or do you rent them? Looks like a fun activity but we don't get near enough snow around here to justify purchasing. A lot of resorts offer it but never looked tempting enough to get me to skip a day of skiing. Hope you have/had fun!!
Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.
We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.
Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.
Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things. It's a bit late to post a Week 1 summary...tomorrow morning then.
Post by: jordanread on January 11, 2016, 03:34:45 AM
I'm totally "ass to grass" though, which is what makes me so happy.
Hrmmmm, I just had a little temper tantrum re: pistol squats over in my journal. They seem to be haunting me. My ass is decidedly above the grass :(
Are you wearing lifting shoes? I can't quite tell in the picture. If not, daaaum lady, I'm impressed. Hell, I'm impressed even with lifting shoes.
Damn, just read through your journal to locate said tantrum. That was so much smaller than little. :)
Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.
We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.
Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.
Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things. It's a bit late to post a Week 1 summary...tomorrow morning then.
Ever since the fire we had here that closed one of the (IMHO) inferior hiking trails, my go to spot has been ridiculously busy. Not as busy as what you experienced, but still. I don't go out into nature to be freaking social!!
I'm going to work on my weekly update, and have it posted here soon. Had an SS Journal to get caught up on, plus I started waking up and tossing and turning around 2:00am. When I do my workout in a few hours, the lack of sleep may make it an interesting start to this week. I might also push myself a bit and do something in addition to the Convict Conditioning stuff, just to ensure I am good and properly worn out.
Post by: alleykat on January 11, 2016, 05:00:39 AM
I am getting excited about getting into shape.
Post by: 2Birds1Stone on January 11, 2016, 06:04:37 AM
I beat my previous best mile time by 20 seconds clocking in at 6:29 last week.
Today I did squats and deadlifts for the first time this year. Mustered 275 x 5, 5 ,5 on squats and 315 x 5, 5 ,5 on deadlift. Last week I benched and got 245 x 5, 5, 5 so that is my "starting point" for the big 3!
This Saturday I have a 10 miles "race" which is really a Brewery run where I will likely jog, walk, crawl 10 miles to get 2 1/2 hours of all you can eat/drink at the after party.
Post by: Longwaytogo on January 11, 2016, 06:08:02 AM
Well, we didn't get to snowshoeing today EITHER...more on that in a bit. We have owned our own snowshoes for many years and usually get up on the local Vancouver mountains several times a year.
We left our place at around 9am with great intentions...sun was out, the mountain (we ended up going to Seymour Mountain based on allsummerlong's suggestion) beckoned invitingly as we got closer. The trouble was, it seems that half of Vancouver had the same idea. We were stopped halfway up the mountain by the resort staff...turns out ALL the upper parking lots were completely full. Already in a line up of at least 50 cars, we were not going to wait around...pulled a U-turn and drove back down. I knew it was going to be busy...but DAMN. I was going to post some pics in my Journal of some of the views from above Vancouver - they would have been AMAZING. Serious bummer.
Instead, we went home, dropped of our gear and went for a long walk along the banks of the Fraser River...10.3k, and roughly 500 calories burned according to DW's fitness tracker.
Pretty solid start to 2016, despite the snowshoe snafu - though I already want to tweak a few things. It's a bit late to post a Week 1 summary...tomorrow morning then.
Adding more fuel to Lady snow's FIRE desire? Probably a lot less crowded on a Wednesday!!
Our local ski hills get packed since they are an 1.5 drive from DC/Baltimore. We usually have to drag our kids out of bed at 7:00 and let them eat breakfast in the car to even have a chance of getting any runs in pre-lines. By 10:00-10:30 you have a 30 min wait for the bunny-hill :( Hopefully this year at least my older daughter will graduate to some better/bigger less crowded slopes. (they are 3 and 5)
Post by: Cromacster on January 11, 2016, 06:46:17 AM
Drop 30lbs
Workout 4 days/week
Work on mobility 5 days/week by following MobilityWOD
Post by: jordanread on January 11, 2016, 07:37:41 AM
Ah, the first week of 2016 is now complete. In recap, I'm primarily doing the 'Good Behavior' Convict Conditioning workout. This means that my main schedule is as follows: Mondays - push ups and leg raises; Wednesdays - pull ups and squats;Fridays - handstand push ups and bridges. I used to use my bike commute as a warm up, and it worked well when I still had an office. Since that is no longer the case, and I'm restarting at step 1, I decided a quick walk/jog for a couple of miles around the lake by my house would be a nice habit to get into. Hurrying it up and doing some simple 'just out of bed' stretches has been my warm up this past week, and it's worked well. One of the best things I've done so far was break down my understanding of different goal types. While they were pretty obvious, adding verbiage to them actually made them easier for me to stick to (at least so far). It also made things a bit more clear when explaining my goals to the other half, which has led to increased support from that arena as well.
All in all, it's been a pretty great 1st week. I was able to consistently perform my workouts, and I was able to start creating the mindset I talked about earlier. Enjoying the workout for it's own sake, maintaining awareness of how my body and how my muscles feel. While I'm working out, I don't even get down on myself for letting myself get this out of shape. There were a couple of moments later in the weekend where I wished it were possible to just skip to the part where I've got a solid strength base, and can accomplish the harder and more fun things already, but it passed relatively quickly, and then increased my desire to build a super solid foundation so that I can do these more advanced things easier. So yeah, I'm digging the journey, which is already a huge improvement over last year.
I've mentioned before that one of the things I liked about the CC program was the slow progressions and the focus on foundational strength. In case you haven't looked at the links in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), each of the 10 steps of the 6 exercises contains 3 levels of progression: Beginner, Intermediate, and Progression standards. What I've been doing, and what I was planning on continuing to do, was focus on each step of the progression standards. As an example, the standards for step 1 of push ups are as follows:
- Beginner - 1 set/10
- Intermediate - 2 sets/25
- Progression - 3 sets/50
Goals:
[...]
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.
Post by: jordanread on January 11, 2016, 08:57:21 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
Post by: Bracken_Joy on January 11, 2016, 09:03:28 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.
Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
Post by: jordanread on January 11, 2016, 09:09:34 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.
Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.
Post by: Bracken_Joy on January 11, 2016, 09:15:12 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.
Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.
If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!
Post by: monstermonster on January 11, 2016, 09:19:43 AM
To be fair, I'm a seriously rusty figure skater. Haven't been competitive in 10 years, stopped coach 5 years ago, so my "shoot the duck" is now more like "shoot near the duck".[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. The forward motion on ice helps, but getting out of it you usually bring your foot over your head or you transition into some other fancy thing like this (https://www.youtube.com/watch?v=IC8t3nOgVtU) or this when you get out of it (https://www.youtube.com/watch?v=TdP_djfEaGY), it's just a transitionary move.
Pistol squat gives me something new to aim for :-)
Post by: monstermonster on January 11, 2016, 09:22:44 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.
Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.
If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!
Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.
My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."
Post by: Bracken_Joy on January 11, 2016, 09:27:59 AM
[...]I'm totally "ass to grass" though, which is what makes me so happy.
In figure skating, we call that "shoot the duck". No idea why, really, but there we go. Here's a video of someone doing a "shoot the duck" on ice (https://www.youtube.com/watch?v=l6m8vvKjYaI) (albeit in a spin, which we usually call a "sit spin"). Imagine it's me, because I'm not going to the rink to get a video of me doing this ;-P
I've seen that move before, but didn't know what it was called. So you can do them on the ice? That's freaking awesome. How does that translate to doing hard ground stationary pistol squats? I'd almost think that the momentum on skates would make it a bit easier, but there isn't any forward movement (at least in that video), so I'm not certain. Have you tried doing pistols?
I do know that, based on my two experiences ice skating, me attempting that would be potentially lethal. Me ice skating: Step, scoot, BAM. Owwww.
Do you ice skate? I wasn't sure if your goals were related to ice skating or not, since I just looked on the tracking goals post.
I'm most certainly not making any goals as far as ice skating goes. You attempting that move would be potentially lethal, me attempting that move would be certainly lethal (although probably to someone else).
Unless you were referring to monstermonster, but looking at the goals there, it doesn't look like skating goals...unless the splits thing is for on ice limbo, which would be awesome and wince-worthy.
If nothing else, this group has been great at expending my horizons in terms of just how many goals I *don't* have!
Oh no, I'm definitely not a skater anymore. But was competitive at a very high level all through my teens. I not only could do the splits back then, I could do them speeding in the air over frozen water while being thrown by a teenage boy. Oh, the fun of your youth.
My goals are more like "get in 1/4 as good of shape as you were when you spent 30 hours a week training."
Love this goal.
Maybe this should be one of mine, too: stay active enough that you wake up like a healthy person and not so stiff/creaky and making pitiful moaning noises that you alarm your husband.
Post by: jordanread on January 11, 2016, 09:46:20 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)
So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.
Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.
Post by: monstermonster on January 11, 2016, 09:53:04 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)
So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.
Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.
Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.
Post by: jordanread on January 11, 2016, 10:00:48 AM
Apparently, shoot the duck doesn't translate as well to pistol squat- tried it this morning at the gym. My form is good but flat-footed it's a bit shaky getting up more than once or twice if I get all the way down. [...]
Pistol squat gives me something new to aim for :-)
So you can do at least one pistol on each leg? And you start getting shaky after 1 or 2? It might be translating better than you think, even if you can't do as many. That's not an easy move.
Oh, and for Sailor Sam, check out the squat progressions in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) under Convict Conditioning. Some of the steps leading up to step 10 (the pistol), might help you go ass to grass.
Oh nice! That squat progression is nice. I could only do a set of 2 on both sides without wanting a light hand-assist to get up. Can aim for a set of 10.
Yeah, I love the progressions on all of them. I don't know that you are necessarily the target audience (even though it'd be helpful for anyone) since you are obviously kicking ass already, but if your knee gets shaky after the second rep (as opposed to the actual muscle), those progressions would be super helpful.
Post by: Cromacster on January 11, 2016, 10:08:35 AM
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). And since I remembered typing your name last year (because what I thought it was was wrong), I'd ask you and everyone else who participated last year how the goals went last year? This year I plan to do a recap of the year, but for now, I'm just mostly curious.
From 2015:
Quote
Cromacster
- 415lb Backsquat: Hit 400
- 500lb Deadlift: Hit 460
- 300lb Clean and Jerk: Hit 285
- Lift 3X/week:Maintained through October
- Cardio 1-2X/week: Maintained through October
- 30 minutes/day of flexibility workMaintained relatively consistent. Probably hit 3-4 days in a week.
I ended the year sidelined by injuries to my hip and back. These are mostly related to posture and technique which I am now working on correcting. I slacked much of the last 3 months of 2015. The injuries affected my personal goals and I lost some motivation. I found it hard to go to the gym when I couldn't do any of the things I enjoyed, so I avoided it. I didn't have enough discipline to do the things I could do outside of the gym. Also didn't do a good job to taper off the amount I was eating to match my workload. So some extra weight packed on.
For 2016 I have refocused myself a bit. I've started lifting again. The injuries have healed and I am working to improve my posture and mobility issues. I am mostly doing crossfit workouts and just enjoying working out with my friends again. I am squatting again which makes me happy. Nothing heavy yet, but a lot of tempo and pause work.
Post by: Jon_Snow on January 11, 2016, 10:27:35 AM
This is a somewhat devious thought, but maybe you can deliberately engineer a few more weekend snowshoeing bustups like this to convince Lady Snow that she needs to FIRE with you sooner rather than later -- I bet there is no problem parking on a Monday morning!
Yeah, LWTG also said as much a few posts earlier...just wait until I go down to the Baja in March without her...that will likely twist the knife again. At some point, she will be DONE - and we can showshoe on empty trails mid-week to our hearts content. :)
Okay then...week 1 of 52 for 2016.
Monday: 10 mile stationary bike, 400 calories. Weights: shoulders, chest, triceps, traps.
Tuesday: 3 mile treadmill walk, 250 calories. Weights: legs, abs, lower back.
Wednesday: 13 mile stationary bike, 550 calories. Weights: arms, upper/middle back, lats.
Thursday: 5k walk (carrying 30 pounds for 2.5k), 300 calories.
Friday: 5.1k run, 350 calories (27:50 min)
Saturday: 7k walk (carrying 20 pounds for 3.5k)
Sunday: 10.3k river walk, 475 calories. (was supposed to be 5k snowshoe, dangit!)
Looking at this, the thing I don't like is how ALL my strength training stuff is shoehorned into the first three days of the week. In my defence, I did this because I was coming off an extended break from the holiday season and I was JONESING to get lifting again. I remembered all too well how much progress I had lost when I was in Mexico for a month with no lifting. Week 2 will feature a Monday, Wednesday, Friday strength session schedule with the intention of maintaining this going forward. This still might look like a fair bit of CARDIO, but it is actually considerably less than what I was doing in 2015...again, this is an attempt to bolster my strength gains for the first 3 months of this year. Everything I read on the subject suggests that excessive cardio can severely stunt muscle growth. I still feel decidedly "gangly"...genetics will probably dictate that I will never fully shake this fact, but I think I can still pack on some "beef". :) I am happy that even at this early stage, I can already feel the improved strength in my legs - it is really evident while running.
Nutrition wise, things are locked down pretty well. Today for example will begin with coffee and 4 scrambled egg whites on a piece of dry whole wheat toast. After gym, a big whey protien shake with some frozen fruit tossed in. Some raw veggies and a chicken breast in the afteroon. Cabbage soup (I made a HUGE batch of this last night - this is NOT sexy food. Ample amounts of hot sauce are needed for me to feel any enthusiasm towards it) for dinner with Lady Snow.
I'm leaving for the gym in about an hour...I fully expect it to be quite a bit less busy than last week as the New Year's resolution crowd begins to thin out. ;)
Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)
Post by: Bracken_Joy on January 11, 2016, 10:52:28 AM
Week One:
Primary Goal for January - Ride bike 4x/week - Check!
Other goals that will be concentrated one later:
Stretch Daily - twice
Convict Conditioning 2x/week - none :(
Go out to eat twice/month - One down already
Average 10k steps/day - averages 5.5k even though I made it over 10k Saturday
Tracked all food and stayed in a reasonable range, however my weight did not change at all
Don't forget though- muscle is more dense than fat, and often that hides body composition changes. Measuring at key points is often far more telling than weight changes. Also, because weight is far more subject to hydration shifts, while measurements (particularly the upper thighs and butt) aren't.
Post by: jordanread on January 11, 2016, 11:40:47 AM
[...]
Last night, I found myself thinking about the reasons why I am doing all this. It is definitely some sort of combination of cababliity/vanity. Not sure about the ratio though. I certainly am doing this so I can pursue some of my hobbies at the highest levels possible...but I have to be honest enough to admit that I also want to look good - I think that this is a sort of overreaction to so many years of being embarrassed to be shirtless by the pool or beach. Hmm...if forced to reveal my motivation, I'd say 70% for Cabability, 30% for Vanity/Ego/Self-esteem. Looks like I took my honesty pills this morning.:)
Kick ass first week!!! But of course, I expected nothing less. I've heard some similar things regarding cardio vs. strength/bulking up, but not at the levels it seems you're talking about. The stuff that I read about a while back was mostly regarding the way blood vessels react to different movements. I vaguely remember that it was something like blood vessels stay constricted while focusing on squats and stuff, and they open wider for more cardio based things like running (and maintain their, um...constriction levels?).
So you're currently at 30% vanity/ego/self-esteem motivation? Based on the most recent arm pic, I'd guess that a 'before' picture taken this month or last will provide enough positive feedback to where you can drop it down to 25% at least.
Oh, and while browsing last year's thread for an appropriate quote for AerynLee, I found this, from you:
Dang it, that's the one thing I wish I had done - take a "before" picture of myself before the majority of my weight came off. Might still do it, if only to monitor the progress of my "toning" phase.
It's still not too late. Also, how many people need to post 'before pictures' before you post one. You did say you were considering it.
Week One:
Primary Goal for January - Ride bike 4x/week - Check!
Awesome start!! Although you haven't joined the cycling challenge for this month yet.
I see that while I was writing this, you already responded to Bracken_Joy's comment regarding weight. As long as you don't let the daily fluctuations get you down, I don't think it's an issue. As a matter of fact, there was also this article (https://goo.gl/kBrgwz) linked about losing weight using data in the weight loss gauntlet (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/losing-weight-in-2016/). It's not my thing, since it's a bit too isolated for me, but I do lurk.
And here is a comment from last year that may provide additional ideas so that you don't get down on the whole weighing yourself daily thing, along with an idea:
My Strength & Fitness Goals for 2015I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.
1. to track my weight most days
I'm ok with that. I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.
Also, I am a bit of a sneaky son of a bitch, so smilla will get notified of this hopefully, and join in.
Post by: jordanread on January 11, 2016, 11:52:12 AM
I'm not sure if anyone here has done Ironstrength for runners. It's a lot of bodyweight/movement/dumb bell work. It kicked my butt and I was not able to finish everything to the level he asked, but I plan to continue and work up to it. You can check it out here if interested: http://drjordanmetzl.com/ironstrength-workout/
I didn't look through it all, since I'm not a runner, but I did add this link to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Thank you!!
Post by: jordanread on January 11, 2016, 12:21:38 PM
I didn't join because I'm not riding outside. I can't even track distance "ridden" because my odo is connected to the front tire which isn't moving inside. I do need to invest in some cold weather gear so I can ride outside but I'm trying to resist spending too much money before I know I'll end up putting it to good use.
[...]
Thanks for the link. I might have to steal his spreadsheet. As much as I'm an excel fanatic I haven't done a daily tracking yet. I am able to keep from getting down about daily fluctuations because I've seen them fluctuate all over the place. It makes me think about what I'd done in the last day or two; eat too much sodium? drink soda? when did I poop last? And if I keep it up every day it is a motivation to keep doing better. When I ignore the scale is when my weight goes up
Fair enough, on all counts.
Post by: Jon_Snow on January 11, 2016, 02:48:21 PM
The skinny wimpy girly arms...
I dont think I'm buying this anymore...
;)
Post by: Bracken_Joy on January 11, 2016, 05:13:14 PM
Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.
Post by: nnls on January 11, 2016, 06:30:00 PM
Have been doing the c210k app, and have finished week 3 (started this over Christmas) so hopefully in another 10 weeks I will be able to run the 10k!
Post by: SaskyStache on January 11, 2016, 10:28:36 PM
Post by: jordanread on January 12, 2016, 09:16:27 AM
Also helped when the dog came up while I was in downward dog, licked my face, did the downward dog herself, then flopped in between my arms. Useful animal.
That is an amazing mental image. Dogs are great for working out. One of mine got a tendon sliced by some douche when he was young, and I can actually play at the park and run him into the ground!! The other one has a reservoir of energy that I can't compete with, although I try.
Post by: jordanread on January 12, 2016, 11:51:33 AM
Aim to run one half marathon in 1h50min, and run the best beer booth at the Queen City Marathon.
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome.
Post by: Bracken_Joy on January 12, 2016, 02:52:41 PM
We did Trillium Lake, which during the summer looks like this:
(http://www.nwhiker.com/footers/trilliumLAKE.jpg)
But instead today looked like the image attached. Still, it was lots of fun and I'm glad I'm not completely out of hiking shape, since the last hike I took was before Thanksgiving!
Post by: mspym on January 12, 2016, 09:56:20 PM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Post by: monstermonster on January 13, 2016, 09:14:17 AM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this (https://www.youtube.com/watch?v=igdSYEx6Ydo) and 2) half-piked like this:
(http://easyyogaathome.com/wp-content/uploads/2015/08/headstand-sirsasana-ii-yoga-lily-yoga-classes-in-milton-.jpg)
Post by: Sailor Sam on January 13, 2016, 11:12:34 AM
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
You can also try a forearm supported headstand, like the picture. It stabilizes you, and adds some support at the crown of your head. It might take some pressure off you neck.
(http://blog.gaiam.com/wp-content/uploads/2009/10/DSC_0147-204x300.jpg)
You could also start at a lower level than convict conditioning uses. Nothin' saying you can't headstand for 10 sec, and work from there. Every body is different, after all.
Post by: Jon_Snow on January 13, 2016, 11:30:51 AM
Not sure if I have mentioned this before, but we are kind of competitive with one another...and she exhibited considerable GLEE that I could not not even remotely my own pistol squat. it's not verbalized a lot, but the undercurrent of it is always there, under the surface. She mentioned in passing that she might want to join me for a few weight sessions this year...I know she is noticing (and appreciating) some of the positive changes in my physique...and I think she wants to try and join in on the fun. For the past 7 years, her fitness level has simply put mine to shame (and I felt no little shame of my own over this). I think a case could be made now that I have surpassed her in certain areas of fitness (but not lower body strength and flexibility apparently), and she is showing signs she wants to close this gap.
+1 to "spousal competition" as an additional training tool. :)
And Spartana: I saw that you threw down the gauntlet in terms of the "arms race". Will get back to you on that. ;)
Post by: Sailor Sam on January 13, 2016, 01:10:59 PM
Cut :23 off my 3 mile time on the treadmill this morning, coming in at 33:02. I felt like I was going to puke a couple of times, but kept going. Only 3:02 left to cut to meet my original goal. Well, maybe a few seconds more because I think I set my original goal at 5k, which is 3.1 miles. Anyway, I think I probably need to focus on smaller incremental gains, so that I don't overdo it and injure myself and/or end up puking all over the treadmill. So maybe reducing by just :10 per week? That would get me to around 32 minutes by the end of February, 31 minutes by early April, and my target of 30 minutes by late May. I'd be pretty happy with that level of progress, actually.
Hey lhamo, have you checked out any of the programs/apps designed to increase your pace? They work like the original learn-to-run programs, focusing on intervals. Instead of run/walk, you have run/run-faster. Maybe you're already using a program, but I thought I'd poke my nose in.
Post by: hudsoncat on January 13, 2016, 02:11:37 PM
I'm posting mostly so that I do not just go home and forget about the Y, if it's posted public(ish) I'll do it.Hence the reason for joining the thread in the first place. The cold has really pulled my running motivation. And really, all my motivation for anything that does not include being huddled in a blanket on my couch with tea.
Post by: Kerowyn on January 13, 2016, 02:14:09 PM
Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.
Post by: dogboyslim on January 13, 2016, 02:27:03 PM
My goals for the year include :
- Dropping my weight to < 200 lbs (235 on 1/1)
- increase my 1 hr ftp to 220 watts (10% increase) by 9/1
- Complete half ironman in July within official time
- Complete ironman in September within official time
To do this, I'm following a plan that has 1 rest day, a cycle/swim day, a run day, a cycle/run day, a cycle swim day, a long cycle day and a long run/swim day.
As of 1/13: I'm down to 226 lbs, following a diet that is avoiding processed sugars and limits non veggie/fruit carbs to pre-workout and mornings. I was concerned with the rapid weight loss, but my workout quality has not yet suffered.
Things I'm still needing to improve, morning workouts. I do my workouts after work, and with the two items, I need to split them up more.
Post by: mspym on January 13, 2016, 03:04:24 PM
Convict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.When I first learned to do headstands, I learned to do them in two ways: 1) against the wall like this (https://www.youtube.com/watch?v=igdSYEx6Ydo) and 2) half-piked like this:I'm at work so I can't watch the video yet but the half-piked picture looks like a perfect way to move weight off my neck/head. I used to do this a a kid but had forgotten about it, I'll have to try it again. Thanks!
(picture)
Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
Post by: bloomability on January 13, 2016, 04:46:19 PM
I don't use a program, but kind of wing it with my own interval-type approach. Today I ran mostly at 5.5 mph -- got to about 20 minutes before I was feeling like puking the first time, so stepped it down to 5.0 and then worked my way back up to 5.5, then back down to 5.0 and kicked it up by .1 intervals in the last 10 minutes until I got to 6.5 (in the last 30 seconds -- can't sustain that pace yet).
I will probably go back to using the Hal Higdon system, which has worked for me in the past. I did the beginner level 5k training program last fall. I should step it up to the intermediate level now, I guess.
The interval approach really helped me with getting me to breathe and recover better. I didnt see noticible time improvement until I added strength training.
I dont know what time, tools, or desire for strength training, but I'm sure we'd be able to help if you want!
Post by: bloomability on January 13, 2016, 04:49:11 PM
Sorry, I think I mis-read your first post. As for holding the weight on my arms instead of my head/neck...I'd love to but I am incredibly weak in my upper body (as much as it hurts my pride to admit that). I did try to yesterday but it didn't help much :( Definitely something for me to work on, and carefully to avoid injuryConvict Conditioning has a specific progression and it starts with a headstand, otherwise I'd be staying off my neck.I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
Hi, it depends on your handstand method but the general idea is to hold the weight on your arms and shoulders not your neck at all. When I do them, I focus on keeping my shoulder-blades down my back and away from my ears. Easiest way I've found is to pretend I am pushing my hands or forearms down and into the ground - you should be able to lift yourself so there is a gap between your head and the ground. It can also help to focus on keeping your legs strong - toes back and trying to keep your inner ankle bones touching.
Hey not suggesting you don't do the head stand but these are ways to think about your body positioning that help to train correct posture and reduce the chance of injuries so that you can build up to the full times.
For handstands, I put my feet on a bench or box or couch to get upside down but it's not my entire bodyweight. That may be a good spot for you as you work out hand and head positioning.
Post by: alleykat on January 14, 2016, 04:52:08 AM
Some of you are so inspiring. I am going to check out the convict conditioning. I think I have been living under a rock.
Post by: monstermonster on January 14, 2016, 08:58:07 AM
Post by: jordanread on January 14, 2016, 09:41:46 AM
Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.
Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.
I did. There were some issues based on changes syncing, so sometimes the image would go wonky, but I think it's all good now. Here is the post with my "before" picture (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313).
I finally got around to starting Convict Conditioning. The very first level of the handstand pushup is just holding a headstand for 30 seconds. I made it maybe 20 seconds before I felt I had to stop because of my neck. I'm sure some of that is the fact I have an extra 40ish pounds that need gone. But I was wondering if anyone had suggestions on how to do headstands correctly without damaging your neck
You've gotten a lot advice and guidance so far, so I figured I'd throw in my $.02. I also have trouble with the headstands, and it's all based on weak ass neck muscles. For me, I'm just trying to push through the time limits as long as I can maintain form. However, after reading a few different articles about people struggling with it, I found something that pointed me to Convict Conditioning 2. There is an actual entire section in there based on neck strength. I'll paste a few different excerpts on the first step (wrestler bridges), along with some things from throughout that section.
Post by: monstermonster on January 14, 2016, 12:46:28 PM
I wish. I have a pretty bare-bones spending budget because of my glamourous nonprofit income and saving 50% of my income. The only place with some wiggle room is my savings for a trip on the trans-siberian railway next year (which I consider spending so it comes out of my spending paycheck) and my bar budget ($40/month), which still wouldn't make up the difference. Bar budget is a bit of a professional/domestic bliss necessity. $88/month is 3% of my take-home income and 6% of my spending.This morning was my last class on the cheap trial at Fancy-5-Block-Away-Gym. I feel a great loss. Don't think I can justify $88/month when I can get a perfectly nice gym 3 miles away for $19/month. But I'm still sad about it. I liked that place. And I enjoyed having someone yell at me telling me what to do at 6AM instead of having to figure it out myself.
Are there other places in your budget where you could cut back a bit to make up the difference, and keep going to the more expensive gym? Finding a place that works for you can be hard. Personally I'd probably cut back elsewhere to make up for the cost, and consider it an investment in my health and well being.
Am considering maybe just doing to gym in the bad-weather months when it's impossible to run outside safely weekdays (it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old). That could bring it down to $30/month when annualized.
Post by: monstermonster on January 14, 2016, 12:48:15 PM
In other news, I dropped my phone while getting it out of my purse in the parking lot and shattered the screen. So this was kind of an expensive workout....Aww, sorry to hear that :( Do you have a warranty/insurance/applecare or are you too mustachian for that nonsense?
Post by: Kerowyn on January 14, 2016, 02:19:32 PM
But but but...it's not there anymore - unless you are the girl in the FIRE unitard that is :-)!Checking in: I completed my 4 weeks of 1-per-week walks last week. However, I was then wiped out with a nasty cold and was home from work the first two days of this week. I'm going to skip the walks this week to give my poor lungs a chance to recover. Hopefully, next week I will be able to go to the roller skating rink and do two walks, but we'll see.
Maybe I'll take a "before" shot, but only if jordanread posts one first. (Or did I miss it?) It did occur to me that this would be a reasonably productive use of the selfie stick I was given for Christmas.
I did. There were some issues based on changes syncing, so sometimes the image would go wonky, but I think it's all good now. Here is the post with my "before" picture (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313).
Oh, I remember that post now--I could never see it, and I went back and forth between thinking it's my work internet and thinking it's the picture... now I don't know what to think! Either way, though, the picture shows up as a broken link to me.
Post by: Jon_Snow on January 14, 2016, 02:43:07 PM
OK guys, we have a breakthrough. It was a beautiful sunny morning so I threw caution to the wind and decided to try running outside again. In the cold. Couldn't manage a sustained 3 miles (my nose was running too much and I needed to take breaks)...
In bummer news, I dropped my phone while getting it out of my purse in the parking lot and shattered the screen. So this was kind of an expensive workout....
It appears that LS and yourself have something in common...when she runs/hikes outside in the cold or damp she becomes a SNOT FACTORY...though perhaps you are just limited to "severe dripping" - LS would LOVE to have your problem if that's the case. ;) I prefer running outside over the gym treadmill, not only because I do not suffer from this nasal issue, but because my gym is right next to a swimming pool. The damn CHLORINE FUMES are horrendous, and when I'm doing extreme cardio stuff I start to feel woozy from it...I sometimes wonder if I'm doing damage to myself in there. To make it worse, the gym is on a platform ABOVE the pool and various hot tubs...so the fumes are probably rising and concentrating in the gym area. Just great. I'd consider relocating to another one, but it is good value and it is literally a block away.
Congrats on the run...when I went into the gym this morning is was cloudy and gray...when I emerged it was to brilliant sunshine...love that. Bummer is an understatement on the phone. Been there a few times myself. :(
Post by: Sailor Sam on January 14, 2016, 04:37:07 PM
OK guys, we have a breakthrough. It was a beautiful sunny morning so I threw caution to the wind and decided to try running outside again. In the cold. Couldn't manage a sustained 3 miles (my nose was running too much and I needed to take breaks), but I did the following:
It's so freaking nice today! I hiked up to the top of 65th & 35th on View Ridge, just to stare open mouthed at the Cascades. All that fluffy snow, and my knee is still to fuckered up to ski :(
Did you know that the reason your nose runs in the cold is because your cillia are frozen, and can't wave the snot back up against gravity? True story. Scouts honour.
Post by: jordanread on January 15, 2016, 05:12:54 AM
[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]
But a well lit up 2 year old?
Oh, I remember that post now--I could never see it, and I went back and forth between thinking it's my work internet and thinking it's the picture... now I don't know what to think! Either way, though, the picture shows up as a broken link to me.
Yeah, this is the only link I've had issues with, and I think it's because I tried to resize it after it had already been auto backed up. I was trying to match Zikoris' pose and resolution. Here (https://goo.gl/photos/PVjQ7dH3pdLA56K99) is a non-embedded image. I might do another standard pose similar to last year's too.
I love chlorine :) Granted, my last three community pools have relied on some salt, to reduce chlorine. But hours after my swim (and post-swim shower) on Monday, I was sniffing my skin in front of someone and saying, "Mmmmmm...thank you, Chlorine, for continuing to relax me even hours after the swim..." The funny thing is, I'm quite sensitive to some chemicals/chemical smells, just not that one. Can't wait to get in there tomorrow!!
It's interesting that you are sensitive to some chemicals but like chlorine. Most people I've met are the opposite of that.
Post by: big_owl on January 15, 2016, 05:46:10 AM
Well I am more Olive Oyl these days and less Ronda Rousey :-)! Here's a current before shot of my arm (more arm porn :-)!!) - will see what I can do to build them up in next 3 weeks or so while I will be off line. Here's a before-before shot of arms when I played more volley ball. (sorry all blurry from extreme cropping and crappy cell phone camera). Now Jon Snow I've showed you mine so your turn ;)The skinny wimpy girly arms...
I dont think I'm buying this anymore...
;)
4-6 rep EZ-bar curls, heaviest weight you can muster for at least 4 reps.
Arms are showing some good definition so all you need is more muscle. Is that a front lat spread I'm seeing in the second pic?
Post by: hudsoncat on January 15, 2016, 06:22:24 AM
I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).
Just be safe.
Post by: jordanread on January 15, 2016, 09:04:59 AM
Here[/url] is a non-embedded image. I might do another standard pose similar to last year's too.
That's you?!? ohmygoodness, you're so cute and funny! :)
I'm glad the excrutiating pain on my face brought you joy.
Also, because I just recently saw this video in another thread, and I want Bakari to join in (I posted a link to his blog when replying to scrubbyfish), and it's even related to fitness, here it is:
https://youtu.be/MkoI_8l60Ag (https://youtu.be/MkoI_8l60Ag)
Post by: jordanread on January 15, 2016, 09:47:38 AM
Just a reminder this morning to be aware if you are being active outside, especially in the dark. I almost hit a runner in my neighborhood this morning. We do not have sidewalks and the neighborhood is not well lit, but she was running toward traffic as she should. There was a car coming at toward me and in the glare of their lights, I never saw the runner until my window was past their headlights. It was almost too late. If she hadn't jumped in the grass, I would have hit her. As the driver, I was not distracted at the time (not on my phone, not fiddling with the radio, etc.) and going under the sleep limit, I just didn't see her. I'm a little shaken by the close call, so I'm sure she is also (I wish now I had stopped).
I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).
Just be safe.
Good point. As mentioned below:
[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]
But a well lit up 2 year old?
Actually, as far as the dark clothing goes, that's my favorite! On a bike ride in the dark a while ago, I didn't plan ahead and my lights went out. Since all of my cold weather gear (and biking gear actually) is all black, I totally felt like a ninja. I went so far as to work on a good method of mounting a sword scabbard on my bike. The instant the light went out, I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.
Post by: Bakari on January 15, 2016, 09:59:40 AM
I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.
particularly with a coaster brake (or other roller hub), since they don't click when you coast
Post by: monstermonster on January 15, 2016, 10:29:54 AM
[...](it's pitch black when I leave for & get home from work and I have the running coordination of a 2-year-old)[...]
But a well lit up 2 year old?
Actually, as far as the dark clothing goes, that's my favorite! On a bike ride in the dark a while ago, I didn't plan ahead and my lights went out. Since all of my cold weather gear (and biking gear actually) is all black, I totally felt like a ninja. I went so far as to work on a good method of mounting a sword scabbard on my bike. The instant the light went out, I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.
My bike has germany-standard generator lights (did you know all bikes in Germany, except racing bikes exclusively for racing, must be sold with powerful installed generator lights? Once we stop seeing bikes as toys in the US, and as vehicles, maybe we'll actually work to get that kind of regulation. And maybe we'll name the regulatory agency something easier to say than Straßenverkehrszulassungsordnung).
But my human self while running? Other than a reflective striping on my running hoodie, I don't have have anything to make me stand out. This is why I don't run in the dark. Also because I trip on uneven sidewalk. Unfortunately, in the winter here the dark is 18 hours of the day in the winter. Hence the lazy.
Post by: horsepoor on January 15, 2016, 11:07:07 AM
Just a reminder this morning to be aware if you are being active outside, especially in the dark. I almost hit a runner in my neighborhood this morning. We do not have sidewalks and the neighborhood is not well lit, but she was running toward traffic as she should. There was a car coming at toward me and in the glare of their lights, I never saw the runner until my window was past their headlights. It was almost too late. If she hadn't jumped in the grass, I would have hit her. As the driver, I was not distracted at the time (not on my phone, not fiddling with the radio, etc.) and going under the sleep limit, I just didn't see her. I'm a little shaken by the close call, so I'm sure she is also (I wish now I had stopped).
I've been that runner jumping in the ditch. I know that we all know this stuff, but it bears repeating at times as a reminder. Run/walk against traffic when sidewalks are unavailable. Wear reflective gear (I've had this vest: http://www.amazon.com/Tuvizo-Reflective-Vest-High-Visibility/dp/B00LW487IU for about a year, I like it and it's reasonably priced as it is frequently on sale). Wear lights. There are a ton of great options out there today. Even without wearable lights, carry a flashlight that you can turn on if cars are coming. Wear bright clothing. Even without reflective pieces, seeing someone in bright orange is easier than all black (side note: what is up with running companies making so much winter outer gear in black? Do they want us to be ninjas? Don't they know people have to run in the dark?).
Just be safe.
Good advice!
I just wanted to mention that I found some reflective tape in the sewing section at Wal-Mart, so it can be added to clothes you've already got.
I wear a headlamp and make sure to point it towards cars so they see me coming down a dark street. And I keep my black dog on the curb side and have a red flashing LED clip light to wear when it's really dark.
Glad you avoided an accident.
Post by: Friar on January 16, 2016, 06:29:46 AM
Post by: jordanread on January 16, 2016, 11:21:27 AM
So what goals do you want me to add for you?I realized how silent I was, and figured it would be the absolute perfect transportation for ninjas.
particularly with a coaster brake (or other roller hub), since they don't click when you coast
Post by: Jon_Snow on January 16, 2016, 03:19:50 PM
Post by: Icecreamarsenal on January 16, 2016, 09:54:36 PM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25. This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening. Fasting weight is about 189.
Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens. Looks like everybody is making good progress. Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186
1/16/16 185 BMI 27.3
I expect this to fluctuate as the alcohol and eating out is in full effect still this new year, canceling out all my gains (losses) from cutting out bread and rice.
Post by: Tyson on January 16, 2016, 11:21:19 PM
Post by: Bracken_Joy on January 17, 2016, 11:54:37 AM
Deadlift: 2x1 at 155lbs (PR!)
Warmed up to that deadlift level, but I'm not counting that. I abandoned squats early, because I was favoring my right side pretty heavily, and when I tried to STOP veering right at the bottom, my right knee was tracking in too much. Part of work on Thursday had me twisting heavily and bearing weight on that knee for ~5 hours of my 13 hour shift, so I imagine that's why. (Yay nursing).
And now we're going hiking! It's pouring rain, but that's pretty standard for Oregon winter. I think we'll do a 5 mile hike, but it depends if that trail has reopened- it washed out last year. Very excited. DH is taking the day off masters HW/work to hang out with me.
Post by: hudsoncat on January 17, 2016, 02:54:54 PM
- 4 runs
- 2 rounds of Iron Strength for Runners
- 1 swim
- 1 round of a short yoga video
- Runners hit = zero
Not too bad for a very busy week work wise. Hope to add in another swim this week.
My right hip is a little off... weirdly, it came out of no where while walking to a co-workers office Friday. Sharp pain that dulled to an ache quickly. It's been aching off and on since, but I didn't feel it during my run yesterday or my swim today. Hopefully just a weird twinge that'll go away quickly.
Post by: RonMcCord on January 17, 2016, 09:53:47 PM
- Complete a 5K run
- 1 set/1 pullup (Stretch: 1set/>5 pullups)
- Drop weight to 145lbs
[/list]
Post by: IloveBakari on January 18, 2016, 10:20:14 AM
- run 5 miles in 40 mins comfortably
- bench: 8 reps at 65lb; row: 8 reps at 70lb; clean and press: 8 reps at 50lb; pull down: 8 reps at 80lbs; squat: 8 at 95lbs; deadlift: 8 reps at 85lbs
- stop drinking soda
- frequency: 2 cardio and 2 strengh training a week
- get consistent enough with exercise that signing up for Crossfit make sense financially
- conceive a baby
Post by: Bakari on January 18, 2016, 10:24:43 AM
It just so happens that (for the first time in ever) I have a specific reason to have some very concrete goals: I just applied to be on American Ninja Warrior!!
https://youtu.be/MkoI_8l60Ag (https://youtu.be/MkoI_8l60Ag) (my application video)
Ninja Warrior specific goals:
- consistently get up the 14ft warped wall at least 2 out of 3 attempts (currently can make 13ft 1 out of 4 tries)
- 4 reps full-range-of-motion 1-armed pull-ups (current: zero. But I have done them in the past)
- 5 reps muscle-up
Other - meet or exceed all of my previous personal bests:
- 70 push-ups in 60 seconds
- 58 sit-ups in 60 seconds
- 210# bench
- 140# overhead press
- 275# deadlift
- 275# squat
- 100# weighted pull-up
- run 1.5 mile in 10:25
Process goals:
minimum 2 aerobic and 2 strength training workouts per week
minimum 1 ANW specific training every 2 weeks
Aesthetic goal:
look like this guy again (me from about 2.5 years ago)
(https://k1.okccdn.com/php/load_okc_image.php/images/150x150/558x800/166x0/604x438/0/16206716686543018114.webp?v=2)
Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)
Post by: Cookie78 on January 18, 2016, 11:17:18 AM
I still hate having to go running in the cold, but once I get going I am enjoying it. I've only just started week 3 of a C25k program so it's not too hard yet, except when it's so cold it hurts to breathe.
Post by: Jon_Snow on January 18, 2016, 11:34:34 AM
Post by: horsepoor on January 18, 2016, 11:44:31 AM
Today is a strength training day, then I need to get a short run in on Wednesday. I haven't broken my exercise streak; I've done *something* every day since December 31, but last Friday that was only 1.5 miles of walking. Still planning to finish out the month.
Glad that weight isn't one of my goals, because even though I've been working out more and eating pretty clean, my weight has just gone over that number on the scale that I do not like to see. Annoying, but hopefully it's just some retained water or whatever.
Post by: griffin on January 18, 2016, 12:44:08 PM
Squat: 205x5
DL: 245x5
Bench: 160x5
OHP: 125x5
Row: 155x5
Big 3 total: 610 (5rm)
I've logged 4k+ calories consistently lately, and realized how often I wasn't eating enough on weekends. I should probably clarify that my goal is just to gain 20 pounds, I expect it will be at best 50/50 muscle/fat. Nice to read about everyone else's progress! Inspiring stuff :)
Post by: jordanread on January 18, 2016, 01:27:36 PM
| tyort1 |
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| ILoveBakari |
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| Bakari |
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Bought some good running shoes with some of the money I got for Christmas this year. Started with a short 5 minute run today, will try to increase my time by 2 minutes every week till I get to 30 minutes. After that I'll keep it at 30 minutes and just work on getting faster. Combined with the Convict Conditioning strength exercises and regular bike riding, I think this will be one of my best years for fitness.
Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:
2 things for you:
- You know Bakari is here as well? Since you are his fiance, I'm going to assume he knows about this 'Conceive a baby' goal.
- You have no idea how awkward it was to type out your username. I mean, I like Bakari, but still...
I'm a little late to the party, but been talking to Jordan and this is a great idea and I could use the extra motivation!What?!?! You mean I randomly reach out to people via Hangouts, Texts, PMs, or miscellaneous goading just to get them to join in? Yeah, I suppose I do. I don't mean to make this awkward, but scrubbyfish was my first
. (https://k1.okccdn.com/php/load_okc_image.php/images/150x150/558x800/166x0/604x438/0/16206716686543018114.webp?v=2)
Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.
Post by: jordanread on January 18, 2016, 01:30:42 PM
Just checking in too I guess. Linear progression going well, I deloaded bench a bit to adjust to increased volume from ICF 5x5.
Shit, your's is great as well. I am literally right now (or once I'm done posting this), working on my linear progression spreadsheet to share.
Post by: Bracken_Joy on January 18, 2016, 02:09:05 PM
- You know Bakari is here as well? Since you are his fiance, I'm going to assume he knows about this 'Conceive a baby' goal.
Watch as this descends into a Maury-esque reveal. Drama on the MMM forum! (Completely kidding, and also hoping Bakari is in on that goal)
Post by: Jon_Snow on January 18, 2016, 02:34:41 PM
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.
Worry not, friend. I was not long ago a fellow member of the six "roll" (I THINK you are referring to belly rolls here...if not IGNORE this) club. I think I am down to my last, stubborn roll...but it's days are numbered. :)
And I can't see Bakari's abs. ;)
Post by: Quetzal on January 18, 2016, 06:42:55 PM
The only thing off the top of my head that I can think of is that the progressions standards demand perfect form before you move on (as I'm sure you know).Emphasis mine. I actually know little to nothing about Convict Conditioning, so feel free to keep providing the type of useful feedback you gave in response to my initial post. Thinking I may need to buy the book to understand the 'perfect form' piece (it's not at the library). One thing is clear: I do not have the strength to even do the very first leg raise exercise with proper form, nor the squat exercise, and in both cases I think the culprit is the same -- my abdominal muscles. Thus for awhile I may need to replace those two with crunches and other squat-like exercises until I have enough oomph in my body to keep proper form for the outlined exercises.
My week one was a success: three cardio workouts of at least 30 minutes each and at 80% of target heart rate; convict conditioning twice; 6 nights of 7+ hours of sleep. Working on the better nutrition thing still. ;-)
On the subject of helpful apps: I downloaded HabitBull last night. In the free version you can track up to five habits (I think it said up to 100 in the $5 version). You can have different goals (daily, 4x/week) with different ways of tracking (Done Yes/No, connect to google fit to track number of steps, etc). So far I like it and it's very easy to use. I had tried another habit tracker before (don't remember which one) and it didn't have an option for a number of days a week without selecting specific days but this one does. It tells you right on the main screen what percentage of each habit you've kept up on and what percentage of all habits
Thanks for the great suggestion. I'm enjoying using it!
Nice work to everyone. Very inspiring!
Post by: Bakari on January 18, 2016, 07:18:38 PM
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:
2 things for you:
- You know Bakari is here as well? Since you are his fiance, I'm going to assume he knows about this 'Conceive a baby' goal. (https://s3.amazonaws.com/tapatalk-emoji/emoji6.png)
- You have no idea how awkward it was to type out your username. I mean, I like Bakari, but still...
:-P I encouraged her to join the forum, just for this thread. I had no part in picking her screen name or goals however. I thought those were both a little strange myself... but yeah, the baby "goal" is known, but its still quite a few months off before we even start trying. Also, I really didn't think of that as a "fitness" goal - although, now that I think about it, in an evolutionary sense I guess it literally is
Quote
I'm a little late to the party, but been talking to Jordan and this is a great idea and I could use the extra motivation!What?!?! You mean I randomly reach out to people via Hangouts, Texts, PMs, or miscellaneous goading just to get them to join in? Yeah, I suppose I do. I don't mean to make this awkward, but scrubbyfish was my first (https://s3.amazonaws.com/tapatalk-emoji/emoji14.png).
Well, thanks for that! If nothing else, led to a very good first workout for us both this afternoon.
Quote
Not sure when (or if) I'll make it on the show, but I'd like to reach peak aesthetic form in time for the annual Bay 2 Breakers "race" on May 17th, as I plan to "run" it dressed as a stripper (again)
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.
Yeah, keyword "had"
Post by: Bracken_Joy on January 18, 2016, 07:24:23 PM
Hi I'm Rachel, Bakari's finance (hence my name on this forum). My goals for 2016:
- conceive a baby
FWIW, I'm here with you! Just didn't list it as a goal. But DH and I will (most likely) start trying to conceive in the fall. Definitely a motivator for fitness and nutrition choices! So you have a goal buddy for that one.
Now just to cut down on coffee and wine in the meantime... I'm working on the second one, anyway =P
Post by: peppermint on January 18, 2016, 09:17:12 PM
I'd like to join in with some fitness goals.
Rock climbing goals:
consistently top-rope 5.10s in the gym
lead 5.9s in the gym
boulder V2 consistently (bouldering is hard for me, which is why I need to work on it)
Aerial goals:
Complete aerial beginner II
Have fun :)
Running goals:
Run 100 miles in 2016 (I go through phases with running. Recently I haven't been running much)
Complete a 10K
Other:
Go to yoga/pilates more to work on core strength and flexibility
Go hiking at least 1x/month
I should check in weekly, but didn't. So for the last 2.5 weeks (I use a tracker):
- run 3x (7.3 miles so far, ~2.5 miles each time- just getting back into running)
- hit the climbing gym 3x (today, I led two 5.8s and tried a 5.8+ but was getting a bit tired, so I stopped after a fall on the route and went back to top-rope. Will work on that one next time)
- gone to aerials class 2x so far
- yoga class 1x, at home 2x
- no pilates or hiking.
This week's goals:
- go bouldering
- go to one pilates or yoga class
- go to aerials class
- run 2x
Post by: 2Birds1Stone on January 19, 2016, 08:23:32 AM
I did it! I ran the 10 mile race on Saturday.
This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.
The afterparty was fantastic. This race ends at a very popular brewery and sells out each year in minutes (1500 slots).
Post by: jordanread on January 19, 2016, 08:46:09 AM
Update!
I did it! I ran the 10 mile race on Saturday.
This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.
The afterparty was fantastic. This race ends at a very popular brewery and sells out each year in minutes (1500 slots).
Congrats! Was this one of your goals? I've listed them below.
2Birds1Stone
- Run 1 mile <= 6:00
- Run 5K < 22:00
- Run 10K < 45:00
- Complete Sprint triathlon < 1:30:00
- Complete Half-IronMan triathlon
- >= 50 miles cycled before IronMan
- >= 1.2 miles swam before IronMan
- Complete Selden hills 10K < 54:00
- Lose 20lbs of fat
- Complete Manorville Hills Single Track <= 1:20:00
- 1 set/1 deadlift 455lbs
- 1 set/1 squat 405lbs
- 1 set/1 bench press 315lbs
- 1 set/12 pull ups
Post by: alleykat on January 19, 2016, 09:23:23 AM
15 kettlebell swings - my goal is 50 I am not sure I am doing these correctly. I need to get the form down.
I slacked off a bit but am back on track.
Post by: jordanread on January 19, 2016, 09:40:51 AM
You had a six-pack, now I'm a bit jealous. I'd go as a stripper too. But I think everyone here has seen my before picture (https://goo.gl/photos/PVjQ7dH3pdLA56K99). I suppose there are six...um, somethings.
Worry not, friend. I was not long ago a fellow member of the six "roll" (I THINK you are referring to belly rolls here...if not IGNORE this) club. I think I am down to my last, stubborn roll...but it's days are numbered. :)
And I can't see Bakari's abs. ;)
The 6 roll club. I like that.
Did anyone else look at that picture and initially think he was posing naked and the cat on his lap was some photoshop editing?
So a lot of people can measure their destination goals linearly. To that end, I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document. There are hidden sheets on the document, but the goals are 'before' and 'after'. If you have specific goals for bi-weekly, quarterly, etc, that aren't linear, you can use those hidden sheets to modify the charts, although I'd suggest making a copy of the sheet and editing it on your own. There was also some talk around this forum around little circles that one fills in as milestones are met, but I didn't add that to the sheet.
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50 I am not sure I am doing these correctly. I need to get the form down.
I slacked off a bit but am back on track.
You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?
Post by: hudsoncat on January 19, 2016, 12:03:54 PM
Update!
I did it! I ran the 10 mile race on Saturday.
Way to go! I always love to read a good race report if you are willing to share. :)
Post by: alleykat on January 19, 2016, 12:20:27 PM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50 I am not sure I am doing these correctly. I need to get the form down.
I slacked off a bit but am back on track.
You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?
You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.
The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)
It feels like I am doing what you describe but I know I am not nailing down a part of it. I don't feel the fire at all. I will take a look at this video when I get home and keep trying to perfect the form.
Thank you to you both.
Post by: Bracken_Joy on January 19, 2016, 12:36:08 PM
20 mins on my rebounder - my goal is 45
15 kettlebell swings - my goal is 50 I am not sure I am doing these correctly. I need to get the form down.
I slacked off a bit but am back on track.
You might want to reach out to thegoblinchief. I think he did some training on that. Has anyone else here done kettlebell swings, and have anything regarding proper resources related to form?
You quickly open your hips while squeezing your glutes to make the kettlebell swing without using your arms (they basically act as a lever here, so just keep them straight and hang on). Keep your back neutral (no arching backwards), your core engaged, and your weight mostly in your heels. The more rapidly you open your hips, the more power you put into the swing and the faster your KB will swing up. If you're doing these right, your hamstrings and glutes will be on fire and your heart rate will go up. You may feel fatigue in your forearms from gripping the handle. If you feel other parts of your arms, shoulders, or low back getting tired, that means you're using the wrong muscles and doing them wrong.
The guy in this video looks to have pretty good form: https://www.youtube.com/watch?v=1cVT3ee9mgU (https://www.youtube.com/watch?v=1cVT3ee9mgU)
It feels like I am doing what you describe but I know I am not nailing down a part of it. I don't feel the fire at all. I will take a look at this video when I get home and keep trying to perfect the form.
Thank you to you both.
How much weight are you using? I have found that, unless I pick a pretty heavy weight (40lbs+), it's much more metcon and not actually pushing my strength much. This was much higher than I was expecting, having never done kettlebell before.
The most useful advice I had for form came from "4 hour body" by Tim Ferriss: he says, if Fido were to sniff your butt when you do the "snap", it'll crush his head. A bit of a terrible description, but certainly made my snap a lot sharper! Then I really felt the burn.
Good luck!
Post by: Bracken_Joy on January 19, 2016, 12:48:19 PM
Squat: 5x2 at 115lbs
Overhead press: 4x5 at 45lbs (bar)
Extra:
Curls 4x3 at 45lbs (bar)
Delt flies 3x5 at 10lbs (per side)
I didn't end up doing yoga yesterday (boo, but I wanted to give my knee a day off just in case). Knee went better today for my squats. I seem to have less of an issue with it under heavier load, which I think is amusing.
I'm not sure how next week will look: I'm working a string of 4 shifts, instead of the usual 3, and I usually do Saturday as my recovery day after work before getting back to working out. Since I'm working this Saturday, I might just have one strength and one metcon day next week.
And strength and fitness is sometimes very NOT frugal! I ripped my pants squatting (don't remember if that was last week or Monday) =( To be fair, they were like 8 years old. But still!
Post by: 2Birds1Stone on January 19, 2016, 01:02:37 PM
Update!
I did it! I ran the 10 mile race on Saturday.
Way to go! I always love to read a good race report if you are willing to share. :)
Not sure what a "race report" is haha!
This was an Annual 10 mile brewery run.
1500+ runners.
It was my first foot race (did my first sprint distance triathlon at the end of August)
I attached the Garmin Connect mile split times. Not sure how to make it show in the body of the post here.
I felt really good, till about mile 9......where my ankle/foot started hurting. By the time I got across the finish line I was noticeably limping.
Can't wait till the next one!
Post by: Kerowyn on January 19, 2016, 02:13:58 PM
Jordan, nice pic. I love your fierce facial expression. You may say you're shouting in pain, I say you're roaring in defiance.
IloveBakari and Bracken_Joy, I'm right there with you! I can't say it's a concrete goal at this point, but the hope is certainly the driving force behind my fitness goal.
Bakari, I'm impressed and wish you luck in your fitness goal. Not too many can pull off keeping two cats content at the same time. Very noble.
Post by: horsepoor on January 19, 2016, 06:25:46 PM
Post by: Tyson on January 19, 2016, 06:47:02 PM
Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?
Running - Right now I'm just trying to get to where I can run continuously for 30 minutes. I'm at 6 minutes currently, going to increase by 1 minute every workout. So it might end up 3 minutes per week instead of 2 like I originally said.
Convict Conditioning - 2 things happened - I completely stopped doing anything over christmas/new years break, and then I got sick right after that, so went for about a month doing nothing. That was a setback, but not horrible. I also decided that I actually rushed through some of the earlier variations too quickly. So I've dropped back to the following:
Full Pushups
Narrow Full Squats
Jackknife Pullups
Floor Flat Leg Raises
Angled Bridges
One thing I'm changing this year - I'm going to add reps much, much more slowly and I'm going to really, really stick with each variation and have complete and utter mastery over it before I even consider moving on to the next step. Becoming impatient and rushing through the variations was a big mistake last time.
Post by: alleykat on January 19, 2016, 07:12:57 PM
Thanks again.
Post by: IloveBakari on January 19, 2016, 08:58:02 PM
FWIW, I'm here with you! Just didn't list it as a goal. But DH and I will (most likely) start trying to conceive in the fall. Definitely a motivator for fitness and nutrition choices! So you have a goal buddy for that one.
Now just to cut down on coffee and wine in the meantime... I'm working on the second one, anyway =P
Yes exactly! I want to start making the healthy choices now that I will need to make when I'm pregnant so the transition is easier. I'm glad we can be goal buddies for this!
Everyone else, sorry for the overshare :)
Post by: horsepoor on January 20, 2016, 08:15:08 AM
Thank you all for the insight about the kettlebells. I think I am not using enough weight. I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries. But, I think that is the problem. I will try a higher weight.
Thanks again.
Don't be embarrassed! It's a good idea to start with a light one to learn the move. I keep my smaller bell that I started with just for that purpose. The swing is kind of different because the bell is basically acting like a counter-weight to your torso/butt, so if it's really light, it just doesn't work right.
While you're playing around with the KB's, you might enjoy learning to do Turkish get-ups as well. They work every muscle, so they're great for warming up and are good for muscle coordination too. But do start with a very light weight on those. :)
Post by: Bakari on January 20, 2016, 09:34:32 AM
I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.
This looks interesting, but I'm not entirely clear on how its meant to be used. What do the numbers mean? Where does one put what?
Post by: hudsoncat on January 20, 2016, 10:03:16 AM
Any tips from other cold weather exercisers?
Post by: monstermonster on January 20, 2016, 10:03:52 AM
You put in whatever number you need for the metric (pounds lifted, miles run) each day, and the graphs on the last tab will indicate if it is close to where it needs to be.I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.
This looks interesting, but I'm not entirely clear on how its meant to be used. What do the numbers mean? Where does one put what?
I've mentioned it before, but one of my favorite parts about beeminder is that if you enter the data, it not only creates the trendline for you, but also tells you how much you should do on X day to get up to trendline. It's great for running/time goals, only okay for weightlifting goals. Here's my beeminder trendline for accomplishing 365 miles of running this year. (https://www.beeminder.com/anomalily/goals/runkeeper)
Post by: McBuck on January 20, 2016, 10:54:44 AM
For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)
For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM
Post by: jordanread on January 20, 2016, 11:08:23 AM
You put in whatever number you need for the metric (pounds lifted, miles run) each day, and the graphs on the last tab will indicate if it is close to where it needs to be.
I've mentioned it before, but one of my favorite parts about beeminder is that if you enter the data, it not only creates the trendline for you, but also tells you how much you should do on X day to get up to trendline. It's great for running/time goals, only okay for weightlifting goals. Here's my beeminder trendline for accomplishing 365 miles of running this year. (https://www.beeminder.com/anomalily/goals/runkeeper)
That's way better than my quick and dirty one. I like it.
I took a bit of time to create a spreadsheet with charts that people can print out and put on the fridge or something. There is a post somewhere about how having something old school (like paper) with a trendline based on end-of-year goals can let you know if you are on track. You can make a copy, or just change the goals and print it out. Here (https://docs.google.com/spreadsheets/d/1XaVMiFw7C6NABb3twzB09NTYG7qLhYYgIIUhN_10ioA/edit?usp=sharing) is the link to the document.
This looks interesting, but I'm not entirely clear on how its meant to be used. What do the numbers mean? Where does one put what?
Bakari, I'm going to make up some starting points with your squat goal. I'll assume a starting weight of 95lbs. Take a look at the 'Goals' tab and the 'Daily' chart. This is a super rough thing. Base functionality is for straight linear goals, without a difference between the charts (since I only have so much time), but messing with the other sheets will yield some additional functionality, especially when you use formulas instead of base numbers. If you want to touch base a little later, I can give you some additional guidance. I only made the base functionality because I know that I'll get totally caught up in it and not get anything else accomplished.
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:
For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)
For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM
I'll add those to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) momentarily. Welcome to the Gauntlet!!
Post by: jordanread on January 20, 2016, 11:34:42 AM
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:
For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)
For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM
I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?
Post by: monstermonster on January 20, 2016, 11:44:51 AM
Coming out of lurking to join the fun and stay motivated. My goals for 2016 are:
For May 1:
Complete 16 week marathon training program
Finish < 4:00 in my 1st (& probably last) marathon (ran my 1st 1/2 at 1:48 in the fall)
Cut to 165lbs by race day (currently 175)
For Dec 31:
Bulk to 181lbs
Improve squat to 405lbs (Currently 360)
Improve deadlift to 500lbs (Currently 430)
Improve flexibility (especially ankle dorsiflexion) - this should improve my form and help increase 1RM
I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?
I'm pretty sure a sub-1 hour marathon would be crazypants. It's probably sub-4 hours.
Post by: jordanread on January 20, 2016, 11:50:03 AM
Wasn't quite sure about the specifics of these goals, but above I posted what I thought you meant. Hope it works well, but if not, let me know the specifics you want listed. Also, due to your unique name, I remember conversations last year regarding body weight training. Would you mind sharing where you are currently?
Running - Right now I'm just trying to get to where I can run continuously for 30 minutes. I'm at 6 minutes currently, going to increase by 1 minute every workout. So it might end up 3 minutes per week instead of 2 like I originally said.
Convict Conditioning - 2 things happened - I completely stopped doing anything over christmas/new years break, and then I got sick right after that, so went for about a month doing nothing. That was a setback, but not horrible. I also decided that I actually rushed through some of the earlier variations too quickly. So I've dropped back to the following:
Full Pushups
Narrow Full Squats
Jackknife Pullups
Floor Flat Leg Raises
Angled Bridges
One thing I'm changing this year - I'm going to add reps much, much more slowly and I'm going to really, really stick with each variation and have complete and utter mastery over it before I even consider moving on to the next step. Becoming impatient and rushing through the variations was a big mistake last time.
I'll leave the CC goals as they are, but I changed the running goal to "Run >= 30:00 non-stop". Does that work?
Also, that is a kickass progression!!!
Post by: McBuck on January 20, 2016, 11:59:18 AM
I think I have all of your goals added. I assumed you meant finish in < 1 hour as opposed to 4, so I reflected that in the goals. Also, I'm not sure what 1RM means specifically, and as it relates to flexibility. Do you care to expand on that?I definitely don't think I can halve the current world record, but I'll try my best haha. (4 hours was correct)
1RM = 1 rep max. It relates to my weightlifting goals because my horrible mobility is impeding my lifting progress.
For squats specifically, my ankles aren't flexible enough so I have to hinge more at the hips, causing me to use more back muscles instead of legs. If I can bend farther forward at my ankles, I can stay more upright at the bottom of the squat and be able to lift more. That's the plan anyways
Post by: jordanread on January 20, 2016, 12:25:49 PM
I definitely don't think I can halve the current world record, but I'll try my best haha. (4 hours was correct)
Yeah, that was my fault. I missed the '1/2' part of your commentary below, and got confused with your current time:
Finish < 4:00 in my 1st (& probably last) marathon (ran my 1st 1/2 at 1:48 in the fall)
I don't run, so these are just numbers for me. Sorry for the misunderstanding on my part.
So I've been running in cold weather for a couple years now, but this year something is different. My arms are always FREEZING. I have tried different layering. My hands are fine, my core is fine, my legs are fine, but my arms freeze for some reason. I've tried putting on another layer, but then my trunk was way too warm. I did try wearing a zip up outer layer that I could unzip to cool off the core, but that just seemed to allow cool air in to the arms as well (jacket is a little big, that could be part of the problem. Extra space around the shoulders for air to go down the arms.) My next thought is to cut the toes out of a pair of old tube socks to make arm warmers.
Any tips from other cold weather exercisers?
I bike year round, and haven't had the same issue. It's usually my legs. That being said, I do have some arm only things (these ones (http://amzn.com/B007FWFEPC)), but even down to -14F, haven't had to use them. I like the idea of using socks as arm warmers, but remember that the main issue to deal with is 'wicking'. Cotton Kills. If you have some other material, I'd suggest using that instead, after researching it.
Post by: Friar on January 20, 2016, 02:31:42 PM
McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.
(edit: I guess we posted at the same time. :D)
Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P
Post by: bloomability on January 20, 2016, 02:55:48 PM
McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.
(edit: I guess we posted at the same time. :D)
Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P
good ol' mobility. What's great is that my entire left leg is a mess and tight because of my ankle. Glutes, hips, hamstrings, quads, calves, ankle, foot. All of it is on my list. None of it gets done.
Maybe we can make a February ankle challenge?
Post by: Tyson on January 20, 2016, 03:03:35 PM
McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.
(edit: I guess we posted at the same time. :D)
Ditto. I try and sit in the third world squat for 3 minutes a day minimum, but most days don't succeed :P
good ol' mobility. What's great is that my entire left leg is a mess and tight because of my ankle. Glutes, hips, hamstrings, quads, calves, ankle, foot. All of it is on my list. None of it gets done.
Maybe we can make a February ankle challenge?
My ankles used to be super tight also, for me doing the progressions in Convict Conditioning really loosened things up. Gave me better hip and knee flexibility too. But mostly ankles. If I ever get back to doing weighted squats or deadlifts again, that will help those lifts a lot.
Post by: McBuck on January 22, 2016, 11:04:39 AM
McBuck what stretches, etc. are you doing to improve your ankles? I am also working on that.
I've started doing Limber11 with foam rolling for my lower body. Rolling my achilles tends to loosen up my ankles a bit
http://imgur.com/a/476PX
For my ankles, I really like this exercise where you bend until your knee touches the wall without your heel coming up. You can track your progress by measuring how far you can move your foot from the wall.
(http://fixkneepain.martinkoban.netdna-cdn.com/blog/wp-content/uploads/2013/09/joint-mobility-dorsiflexion-drill.jpg)
another one I like is using a towel
(http://shorefootandankle.com/wp-content/uploads/2012/10/towel.jpg)
If anybody has other stretches they enjoy I'd love to hear them.
Post by: alleykat on January 22, 2016, 12:56:16 PM
Thank you all for the insight about the kettlebells. I think I am not using enough weight. I was only using 10lbs to start, I am embarrassed to say that now, but I wanted to start off slow to avoid injuries. But, I think that is the problem. I will try a higher weight.
Thanks again.
Don't be embarrassed! It's a good idea to start with a light one to learn the move. I keep my smaller bell that I started with just for that purpose. The swing is kind of different because the bell is basically acting like a counter-weight to your torso/butt, so if it's really light, it just doesn't work right.
While you're playing around with the KB's, you might enjoy learning to do Turkish get-ups as well. They work every muscle, so they're great for warming up and are good for muscle coordination too. But do start with a very light weight on those. :)
I agree with Horespoor! You have no reason to be embarrassed! You're learning! I'm sure everyone is commenting because they want you to succeed because KBS are so fun!
With the lighter KB sometimes you need to do more reps before you start to feel the burn, but I do agree that something a little heavier (I like 26-35 lbs range) can help you feel sooner if you're activating the right muscles because it becomes more obvious when you're using your arms or whatever.
You might try warming up your glutes with 5-10 reps of a few different body weight moves, then do 5-10 swings with your light KB, then start your "official" reps with your new heavier KB. You would be surprised at how many people don't know how to activate their glutes because we (as a culture in general) sit so much. For me, warming up sufficiently reminds my body to turn them on, so that when it's time for the official reps everything is firing correctly and I feel the burn.
Also, the 10bs is a great size for turkish get ups once your learn them without weight. They are so fun and really work your core stability! Here's a pretty good video about good vs bad get ups:https://www.youtube.com/watch?v=0bWRPC49-KI (https://www.youtube.com/watch?v=0bWRPC49-KI)
I hope I'm not over-advising. Good luck! You're going to get these.
Thank you Horsepoor and Karaishere. I really appreciate it. I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem. My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work. I do warm up first on my rebounder. I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes.
I checked out the Turkish get ups. Interesting. I will try these later without the bell but these look great at working your whole body. Great suggestion.
I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me. LOL
Post by: monstermonster on January 22, 2016, 01:37:49 PM
Did 90 26lb kettlebell swings + 30 ring rows, 30 chin-ups, plus 50 10lb lateral lifts and a 50 mountain climbers in <2 minutes challenge.
I'm liking this Class-pass things where I get to try out different gyms. My gym-around-the-corner however offered me a discount ($75/month for 8 classes) and I'm sorely tempted to do that for the convenience factor.
Post by: jordanread on January 22, 2016, 01:50:26 PM
Little/poor sleep, feeling bummed, thus telling myself I don't need to go. So, posting here so I will go!
I've complicated it by adding on additional town errands that I don't love. This is the real thing demotivating me. So, I will take the worst one of those off my plate, go straight to the pool, and see what I feel able to do after. Bye bye!
You've got this scrubby!!!
Post by: monstermonster on January 22, 2016, 01:57:36 PM
Little/poor sleep, feeling bummed, thus telling myself I don't need to go. So, posting here so I will go!
I've complicated it by adding on additional town errands that I don't love. This is the real thing demotivating me. So, I will take the worst one of those off my plate, go straight to the pool, and see what I feel able to do after. Bye bye!
You've got this scrubby!!!
Yea, scrubby!! I didn't want to go to the gym at 5:30 this morning, but I did and it was great. You'll feel the same!
Post by: alleykat on January 22, 2016, 06:17:14 PM
Thank you Horsepoor and Karaishere. I really appreciate it. I only have a 10lb bell so I will pick up at least 25 lbs , I do think the weight is the problem. My form certainly needs improving but the weight is not enough for me to be able to push it forward with my lower body and get it right so my arms do the work. I do warm up first on my rebounder. I actually do about 15-20mins on it before I do the kettlebell so it really works my legs and glutes.
I checked out the Turkish get ups. Interesting. I will try these later without the bell but these look great at working your whole body. Great suggestion.
I appreciate the advice. I will order some kettlebells tonight for in store pickup, otherwise my ups man will hate me. LOL
WAIT! Your arms are not supposed to be doing the work.
Lol, yes, I know. I need to get the heavier bell, maybe this weekend if we don't get snowed in.
Post by: Quetzal on January 22, 2016, 08:07:02 PM
I did it! I ran the 10 mile race on Saturday.
This was an amazing experience. I finished in 1:27 averaging an 8:45 minute/mile pace.
Congrats! Nice work!
Post by: Quetzal on January 22, 2016, 08:25:23 PM
I did go, spent my longest time in there yet, did about 50% more pool lengths than ever before, as well as the usual stretching and playing. Was so sore after, I laughed to find myself struggling with two flights of stairs, ha! But yep, it was one of the two best parts of my day, for sure!
Great work, scrubbyfish! You've totally inspired me! I will be up and on the treadmill and aim to do my longest time in honor of you kicking butt!
Post by: horsepoor on January 23, 2016, 02:16:14 PM
Post by: 2300 on January 23, 2016, 06:59:09 PM
Belated Thanks! Especially to JR for starting and all for motivation! I must admit to using this forum to help motivate me last year without contributing anything.
Goals:
* Strength Train 3x a week (except when travel...usually hike 5-8 miles a day when travel)
* Progress: increase weights/difficulty every month.
* Cycle/Walk/Yoga/Qigong 3x a week (pick as desired).
* Bodyfat ~15% (currently ~20%).
Stretch Goals:
* Bike to work 1-2x a week
* Add 10lbs of muscle
* 5K? (this one is most likely to be a "next year" goal, I never ran anything before)
Resources:
* Zen Habbits start exercising: http://zenhabits.net/4-simple-steps-to-start-the-exercise-habit/
* Zen Habbits all fitness: http://zenhabits.net/best-tips-getting-in-shape/
* Tracking workouts and other habits (ignored $ coaching option): https://www.coach.me/habit-tracker
History:
Successful for ~6 months last year after an unplanned break/setback due to wrist injury (cubital tunnel)...which I used as a lame excuse to not do anything. Presently in mediocre shape, but for me the best shape since my 20s (42 now).
Routine (in progress):
Sort of combining Convict Conditioning/Starting Strength/Stronglifts...work in progress currently is a rotating A/B format alternating every workout on Tues/Thurs/Sat. Typically doing 3-5x5. Presently doing/soon changing (probably changing 1-2 more times before settling in):
A:
Pistol and/or weighted Split Squat
Push-up progressions (CC, but with lower reps)
Adding: Resistance or Sandbag Band Rows
Dips
Add?: Hanging Leg Raises
B:
Adding: Pistol and/or weighted Split Squat
Overhead Press (changing to Handstand push-up progression because that'd be cool)
Bridge (moving to A)
Single-Leg Deadlift (remove with addition below?)
Adding: Sandbag or Resistance Band Deadlift
Chin-up
Post by: Jon_Snow on January 23, 2016, 07:00:42 PM
Tomorrow, if the weather isn't too obscene I intend to run a 10k around Burnaby Lake (a sort of Vancouver answer to Seattle's Green Lake). ;)
Post by: Peter Gibbons on January 23, 2016, 08:44:30 PM
Post by: AcftW on January 24, 2016, 11:49:01 AM
After week four, I'm planning to add another day to my workout schedule as a second back day as well as some shoulder work.
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health. From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?
Post by: Bracken_Joy on January 24, 2016, 03:19:59 PM
Didn't do as much of a workout as normal, since I worked yesterday plus my Brother in Law visited today and we went over the lifts with him- he wanted to be sure he understood form before working on big lifts at his own gym.
Post by: hudsoncat on January 24, 2016, 05:49:01 PM
- Ran 4 times
- Swam once
- one round of yoga
Annnnnd that's it. I did not strength train at all. It was just a weird, tough week both professionally and personally. Something had to give and the strength training gave this week. Sigh.
Random hip pain from last week did not rear it's ugly head (Yay!). Temperature has made it almost back to freezing (actually above today!) and my arms have not been weirdly cold liked they were all last week either. So at least those are positives.
Post by: Jon_Snow on January 24, 2016, 08:42:51 PM
Feb 1st I am going to do a status report on some of my goals...especially body fat and my 1 minute push up target.
I am happy with the fact that I'm really starting to notice improved muscle size and improved strength. And the legs...how I thought ignoring my legs (other than running and stationary bike work) during my workouts in 2015 is rather mind boggling. Running and hiking endurance is much improved...and I have gained some lean muscle weight because of my new attention paid to the lower torso. And reducing the amount of cardio to a more reasonable level seems to be having the desired effect of helping to improve strength gains.
But the diet...shoring up that s*** starts now.
Post by: bloomability on January 25, 2016, 07:00:36 AM
Well, another PR today. Deadlift this time. 160lbs. Only 5 lbs more, but I did 2x1 on it and it felt like way less of a struggle than my last PR. Unfortunately, I think the only way I can re-jigger the weight I have is another 15lb jump, so we'll see when that can happen.
Didn't do as much of a workout as normal, since I worked yesterday plus my Brother in Law visited today and we went over the lifts with him- he wanted to be sure he understood form before working on big lifts at his own gym.
Creative weight additions are my favorite! If you can't get it to work, working up to multiple reps at 155 and 160 will also be PRs AND get you ready for a 15lb jump.
Congrats on the PR!
Post by: jordanread on January 25, 2016, 07:07:26 AM
I'm in "officially" this year, although posting delayed due to last minute work trip to Australia.
Belated Thanks! Especially to JR for starting and all for motivation! I must admit to using this forum to help motivate me last year without contributing anything.
Goals:
* Strength Train 3x a week (except when travel...usually hike 5-8 miles a day when travel)
* Progress: increase weights/difficulty every month.
* Cycle/Walk/Yoga/Qigong 3x a week (pick as desired).
* Bodyfat ~15% (currently ~20%).
Stretch Goals:
* Bike to work 1-2x a week
* Add 10lbs of muscle
* 5K? (this one is most likely to be a "next year" goal, I never ran anything before)
Resources:
* Zen Habbits start exercising: http://zenhabits.net/4-simple-steps-to-start-the-exercise-habit/
* Zen Habbits all fitness: http://zenhabits.net/best-tips-getting-in-shape/
* Tracking workouts and other habits (ignored $ coaching option): https://www.coach.me/habit-tracker
History:
Successful for ~6 months last year after an unplanned break/setback due to wrist injury (cubital tunnel)...which I used as a lame excuse to not do anything. Presently in mediocre shape, but for me the best shape since my 20s (42 now).
Routine (in progress):
Sort of combining Convict Conditioning/Starting Strength/Stronglifts...work in progress currently is a rotating A/B format alternating every workout on Tues/Thurs/Sat. Typically doing 3-5x5. Presently doing/soon changing (probably changing 1-2 more times before settling in):
A:
Pistol and/or weighted Split Squat
Push-up progressions (CC, but with lower reps)
Adding: Resistance or Sandbag Band Rows
Dips
Add?: Hanging Leg Raises
B:
Adding: Pistol and/or weighted Split Squat
Overhead Press (changing to Handstand push-up progression because that'd be cool)
Bridge (moving to A)
Single-Leg Deadlift (remove with addition below?)
Adding: Sandbag or Resistance Band Deadlift
Chin-up
Glad to have you here!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and the resources added to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Welcome to the gauntlet.
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health. From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?
I think scrubby was right. I've seen more yoga for stretching than yoga for meditation. There is of course the breathing bit, but one can take that as a way to get deeper into the stretch.
Really not thrilled with my weekend eating at all lately...if it keeps up it will seriously jeopardize my fitness goals...in particular body fat % goals. I need to lock this down for the rest of January if I want to see progress from my 13% BF reading I got on January 1st. I cannot contemplate the possibility that I might go in the wrong direction...I would be most displeased.
Feb 1st I am going to do a status report on some of my goals...especially body fat and my 1 minute push up target.
[...]
But the diet...shoring up that s*** starts now.
I'm glad the strength training is going well. Sorry to hear about the crappy weekend diet, but that can be easy enough to fix and work off. It's cool to see that you are aware that even though it was a short term 'lapse' or just letting loose, it will affect you if you do it long term. Not only does it put the weekend eating choices into perspective (i.e. is it really worth it), but if it turns out to be worth it on occasion, you can appreciate it even more, knowing that it's not quite sustainable for you. I'm pretty sure I had a better way of putting that, but that's how it came out.
To that end, a new Ask Al was uploaded this morning, and there was a quote that I thought was absolutely awesome.
Quote from: Al Kavadlo
No matter what you did yesterday or last week or last month, or maybe even this morning. Every moment offers an opportunity for a new beginning right now. So instead of feeling guilty, or feeling sorry for yourself, start taking action in this moment. If you didn't workout yesterday, work out today. If you ate something crappy at your last meal, make a better choice at your next meal. It's up to you to empower yourself and make better decisions.
Post by: bloomability on January 25, 2016, 07:30:01 AM
I did get a heavy deadlift day in, working up to 90% of my 1RM and a heavier bench day with doubles at 85% of my 1RM. The lifts were strong and pretty easy. I am really digging the beginner gains.
This week will be another light week with a business trip. Well, bodyweight stuff isn't easy but I really hate non barbell stuff. I'm such a meathead.
Post by: McBuck on January 25, 2016, 07:33:50 AM
(Day/goal/actual)
Mon/rest/rest
Tues/3Mi/3Mi
Wed/6Mi/6Mi
Thurs/3Mi/3Mi + 1hr floor hockey
Fri/rest/rest
Sat/6Mi/6Mi + 1.5hr volleyball
Sun/11Mi/11Mi + 1hr volleyball. Didn't plan on running the full distance but kept negotiating with myself to go a little farther until I was almost done so there was no point giving up :D
I Did a bit of stretching after most runs focusing on legs and ankles.
Also, I switched up my running technique from full strides to more of a glide to put less stress on my knees and that's been working well so far.
Post by: peppermint on January 25, 2016, 09:03:10 AM
This week's goals:
- go bouldering
- go to one pilates or yoga class
- go to aerials class
- run 2x
Here's what I ended up actually doing:
- went climbing, but top-roped the whole time, no boulder.
- went to aerials class
- ran 1x (2.7 miles)
It's a new week...
Post by: Jon_Snow on January 25, 2016, 09:09:34 AM
I'm glad the strength training is going well. Sorry to hear about the crappy weekend diet, but that can be easy enough to fix and work off. It's cool to see that you are aware that even though it was a short term 'lapse' or just letting loose, it will affect you if you do it long term. Not only does it put the weekend eating choices into perspective (i.e. is it really worth it), but if it turns out to be worth it on occasion, you can appreciate it even more, knowing that it's not quite sustainable for you. I'm pretty sure I had a better way of putting that, but that's how it came out.
To that end, a new Ask Al was uploaded this morning, and there was a quote that I thought was absolutely awesome.Quote from: Al KavadloNo matter what you did yesterday or last week or last month, or maybe even this morning. Every moment offers an opportunity for a new beginning right now. So instead of feeling guilty, or feeling sorry for yourself, start taking action in this moment. If you didn't workout yesterday, work out today. If you ate something crappy at your last meal, make a better choice at your next meal. It's up to you to empower yourself and make better decisions.
Ah, JR...leave it to you properly put my diet "fails" into proper prospective. I definitely view it as a fixable "lapse". And perhaps even "worth it"...I was out of town, meeting some wonderful new people in an unfamiliar city...so I think I can live with some "special occasion" indulgence. That quote you posted hits the mark for me.
I feel much better about things now...thanks JR.
And I'm off to the gym in about an hour...I have a feeling that this week, the 4th and final one of the month, will be EPIC in terms of taking things to the next level. If it does go as well as I expect, I may post the details here.
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.
Post by: Bracken_Joy on January 25, 2016, 09:42:08 AM
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.
There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.
Post by: jordanread on January 25, 2016, 09:56:34 AM
Ah, JR...leave it to you properly put my diet "fails" into proper prospective. I definitely view it as a fixable "lapse". And perhaps even "worth it"...I was out of town, meeting some wonderful new people in an unfamiliar city...so I think I can live with some "special occasion" indulgence. That quote you posted hits the mark for me.
I feel much better about things now...thanks JR.
You are very welcome! It really just made me giggle that the video was playing in another window exactly when I was reading your post. So applicable.
And I'm off to the gym in about an hour...I have a feeling that this week, the 4th and final one of the month, will be EPIC in terms of taking things to the next level. If it does go as well as I expect, I may post the details here.
I posted something last year from The Oatmeal, about the Blerch (as it relates to that most unrelatable passion to me - running (http://theoatmeal.com/comics/running)). One comment he made reminds me of what you just said:
Quote from: Matthew Inman
I run long distances for the WORST possible reason. I run to eat. I punish my body outdoors to atone for my atrocities indoors.
I'm not saying that you workout to atone, but it's a fun example that I think people would like. Of course this next week is going to be epic. It will be for all of us!!!
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.
There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.
If any of you read my journal, you know I'm going back to basics, and I am all about shifting my perception to understand the awesomeness that is each day (or you will...working on that post now). I get that summer is awesome, and I do love it (even though I carry enough...um...fat to make anything over 60F uncomfortable), but the outdoors is awesome year round. JS recently talked about reading radar maps to time runs, everyone who went to the Seattle Meetup commented on how great it was to take a walk in the rain with like minded people. The summer offers a plethora of adventures. What really sets us apart is the awesome adventures we have year round. Don't forget that! I sledded down my street a month ago because plows aren't quite willing to come on my street. It was amazing. A plastic bag can make that fun (although painful in the nether-regions - and for the love of god only do it when there is snow).
Post by: Bracken_Joy on January 25, 2016, 10:04:15 AM
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.
There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.
If any of you read my journal, you know I'm going back to basics, and I am all about shifting my perception to understand the awesomeness that is each day (or you will...working on that post now). I get that summer is awesome, and I do love it (even though I carry enough...um...fat to make anything over 60F uncomfortable), but the outdoors is awesome year round. JS recently talked about reading radar maps to time runs, everyone who went to the Seattle Meetup commented on how great it was to take a walk in the rain with like minded people. The summer offers a plethora of adventures. What really sets us apart is the awesome adventures we have year round. Don't forget that! I sledded down my street a month ago because plows aren't quite willing to come on my street. It was amazing. A plastic bag can make that fun (although painful in the nether-regions - and for the love of god only do it when there is snow).
I do read your journal, actually =) Winter has some wonderful things to offer too, and I do try to avail myself of them. Lately it has been:
Broccoli, Brussel Sprouts, and Butternut squash
Snowshoeing, trail runs where your splatter mud all up your back and feel the most AWAKE as any other time in life
And reading on the couch wrapped in a quilt with my dog with a hot cut of coffee
Doesn't mean I don't love Spring and summer. Way less gear, and much easier to clean up after outdoor activities. Also, I HATE HATE HATE camping in the cold winter rain. Well, the mud, to be specific. It just sucks and I don't enjoy it. Snow? Great. Light spring rain? Sure. Muck? I'm out.
I do agree though, that it's easy to lose the value of today in the anticipation of tomorrow.
Sorry for derailing the S&F thread though!
Post by: AcftW on January 25, 2016, 03:16:19 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health. From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?
I didn't want this missed, so will do my own best to reply.
I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.
There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.
I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.
This is great, thanks for the advice.
The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class. It looks like the Pilates is already out of the question with my schedule.
In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym. I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting. So today's workout was super light feeling lol. :)
Post by: Jon_Snow on January 25, 2016, 03:32:52 PM
Onward. :)
Post by: griffin on January 25, 2016, 07:49:56 PM
Squat - 220x5
DL - 265x5
Bench - 175x5
Total: 660.
Linear progression going well still. Up to 190 pounds body weight so 200 by may is hardly a stretch. I might even be able to get to ~210 before summer cut. Actually counting calories is helping me a lot here. It's nice having some accountability here :)
Post by: EngineerYogi on January 25, 2016, 08:06:32 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health. From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?
I didn't want this missed, so will do my own best to reply.
I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.
There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.
I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.
This is great, thanks for the advice.
The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class. It looks like the Pilates is already out of the question with my schedule.
In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym. I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting. So today's workout was super light feeling lol. :)
There are so many varieties of yoga: hatha or yin yoga are more focused on the flexibility and gentle stretching whereas Vinyasa/Ashtanga/Power/Flow yoga is more about strength and the various sequencing between postures. Bikram is hot yoga (like you might pass out hot) and uses 26 poses, the guy who invented it has some lawsuits against him for being a bit of a quack but the classes are always identical no matter the instructor and no meditation involved.
I'd personally just shop around studios, there are two near me and one has an altar with a hindu god on it at the front of the class, the other plays hip hop music. :P You might be able to gain insight from the naming conventions of the studios (Veera is the hindu one, the name is sanskrit for warrior) or the other types of classes they offer, but most places offer cheap trials or even "first class free" deals.
Good luck! I love yoga, I started with an ashtanga/power yoga style at a military gym but have grown with it over the years to the point I really appreciate the meditation aspects now too. The "nap" at the end of the yoga class is the best part. ;)
Post by: EngineerYogi on January 25, 2016, 08:12:40 PM
I have been lifting for several years now and have competed in two NPC Bikini Competitions. This year I am taking a long "off season" and I decided not to compete again until 2017 mostly because it is so obscenely expensive but also because I really need to build more muscle size/definition to be competitive. So my goals are related to my hobby in hopes I'll compete again next year but I also set some strength goals because it always nice to have something a little more tangible to achieve.
Fitness goals 2016:
Bench 150lbs
Squat 200lbs
Deadlift 250lbs
Maintain 18-20% body fat
Reverse Diet to 2750 calories
Add mass to my hamstrings and shoulders
Post by: Hedge_87 on January 26, 2016, 08:04:00 AM
Post by: jordanread on January 26, 2016, 09:18:54 AM
Still new to the forum but can I join in on this? I have a little more experience here than I do in the money threads (goals...goals...) :/
[...]
Fitness goals 2016:
[...]
Welcome to the gauntlet. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Post by: monstermonster on January 26, 2016, 10:26:49 AM
Some day I'll be strong. But for now, 65lbs *is* more than half my weight. So I'm getting there.
Post by: Bracken_Joy on January 26, 2016, 05:48:37 PM
Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.
Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)
Post by: use2betrix on January 26, 2016, 06:58:08 PM
Post by: bloomability on January 26, 2016, 07:25:38 PM
Upped my push press! Was doing just the bar before (45lbs), up to 65lbs now. Did 5! This is a big deal for me, as my arms aren't exactly my strongest muscles.
Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.
Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)
I did presses today too! Upper body strength is so hard for me to build. Keep pushing.
Post by: Quetzal on January 26, 2016, 08:27:50 PM
Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.
Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!
Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....
Thoughts?
Post by: EngineerYogi on January 27, 2016, 09:15:43 AM
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.
Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.
Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!
Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....
Thoughts?
Why type of workouts are you looking for? Body weight? Do you have access to a gym?
Post by: EngineerYogi on January 27, 2016, 12:46:05 PM
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....
Thoughts?
http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398 or http://www.amazon.com/Strong-Workout-Programs-Metabolism-Strength/dp/1583335757/
Post by: EngineerYogi on January 27, 2016, 01:01:28 PM
Post by: Friar on January 27, 2016, 02:25:25 PM
As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!
I'll be doing it even if no one else joins me. :)
Post by: jordanread on January 27, 2016, 03:18:50 PM
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....
Thoughts?
First, this is based on my experience, and I've restarted by the time I get to Step 5 for one reason or another.
Second, I'm a guy.
Third, I'm not genetically fit. Any time I've gotten remotely fit, it's been in spite of my genetic make up, not because of it.
Fourth, even though I have my problems, I am one damn smart individual, and I love researching things.
To that end, I will say that there are some of the initial steps I couldn't do with proper form the first time I tried. I mentioned the squat section earlier this year, with a quote from the book. To that end, even though I've only missed one week of squats this year, I still can't perform it with proper form. Considering that lesson, and applying it to the other progressions, I took away the following:
- There are instances in which the shape of one's body prevents proper form even before the muscles can truly engage.
- There are instances in which the muscle's are too weak to complete the entire exercises.
Here is what I do. In instance 1, I do exactly what I can, starting with proper form. I may not be able to complete the exercises, and then won't mark it as a completed set, even though I will do my bastardized version of the exercise up to the progression standards if I can (even though I won't progress until I can do it perfectly). When this happens, other life changes (or maybe just more progressions on the other exercises) will have a huge impact on how one progresses. The CC program doesn't specify what these other things may be, and I like to think that's because Paul Wade is super-smart, but it's probably the simple fact that all bodies are different, and one needs to experiment with nutrition.
As I'm writing it out, I realize that in instance 2, I do almost the same thing. What I do in instance 2 specifically is go as far as I can using proper form. I've found that when I'm too weak, I hit bad form faster than I hit muscle failure (or I fall over). To that end, I use my judgement as far as progress goes (getting lower, getting higher, getting deeper), and try to continue until I can actually do step 1.
I hope that helps.
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.
Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.
I'll be doing it even if no one else joins me. :)
Even if nobody does your exact bit, everyone here is joining you. :)
Post by: EngineerYogi on January 27, 2016, 05:14:46 PM
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.
Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.
Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.
Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.
Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.
There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.
So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.
Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet
I still track and measure/weigh everything I eat using My Fitness Pal, I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.
I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.
So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)
Post by: use2betrix on January 27, 2016, 06:05:31 PM
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.
Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.
Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.
Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.
Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.
There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.
So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.
Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet
I still track and measure/weigh everything I eat using My Fitness Pal, I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.
I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.
So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)
Very interesting! If you don't mind, what's your height and weight at your BF %?
My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.
We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.
Any help would be greatly appreciated!
Post by: Jon_Snow on January 27, 2016, 06:51:40 PM
As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!
I am planning on doing an end of month status report in terms of some of my progress as they relate to some of my end goals - I'll be grabbing my skin fold callipers to do a BF% check (I was around 13% on Jan 1), and I will also see how many push-ups I can crank out in 60 seconds....
Might also do a run down of calories burned in January - between walking, biking (stationary) and running (treadmill and road).
Post by: Kerowyn on January 28, 2016, 07:58:47 AM
Post by: Stache it Away on January 28, 2016, 08:17:43 AM
Jordan,
Thanks for starting this thread and for getting me started on the Convict Conditioning program. I run a lot, but have failed to do upper body work for several years and I think this is what I need as I think I'll be more interested in learning a new skill than lifting another 5 or 10 pounds.
On the Convict Conditioning program my goals are to acheive:
Lever Pushups (currently at Full push ups)
One Leg Squats (not sure, but could probably complete full squats)
Uneven Pull ups (currently beginner half pull ups)
Stand-to-stand Bridges (currently at straight bridges)]
Handstand push ups (currently on crow stands)
Handing straight leg raises (currently at hanging knee raises)
Outside of that my other goals are to:
Get and stay below 160 pounds (currently 181)
Get under 20 min in a 5k (stretch goal: 19 min, PR is 20:15)
Thanks again!
Stache it Away
Thought I'd send a quick update on my goals. Down to 169 pounds now (down 12 total so far). A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full. I've really taken this to heart and the weight has really dropped off. You just need to embrace that you will feel (fake) hunger pains. I'm looking at this like muscle soreness after a workout like a sign that I did something right.
I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short. Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).
Post by: jordanread on January 28, 2016, 10:22:52 AM
My bench is getting back closer to where it used to be. Put up 275x6 on decline tonight. My PR is 275x10 on flat, but I was also 15 lbs heavier at the time. I looked a lot better then too lol. Good to have goals though!
Sorry for not following up on this. What kind of goals do you actually want me to add to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? Are you trying to match your PR and gain 15lbs of muscle? I'm just not clear. Let me know and I'll get you added.
Thought I'd send a quick update on my goals. Down to 169 pounds now (down 12 total so far). A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full. I've really taken this to heart and the weight has really dropped off. You just need to embrace that you will feel (fake) hunger pains. I'm looking at this like muscle soreness after a workout like a sign that I did something right.
I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short. Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).
Way to rock it so far!! I love how such little time investment in body weight training yields incredible results.
ETYL, I just wanted to chime in as well thanking you for sharing your knowledge. Kick ass journey you've been on. Also, feel free to post your instagram and facebook links if you feel comfortable with it. It's all good in this thread, just make sure that it's properly labeled as NSFW if that's the case.
Post by: Jon_Snow on January 28, 2016, 10:32:42 AM
Thought I'd send a quick update on my goals. Down to 169 pounds now (down 12 total so far). A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full. I've really taken this to heart and the weight has really dropped off. You just need to embrace that you will feel (fake) hunger pains. I'm looking at this like muscle soreness after a workout like a sign that I did something right.
This is awesome Stache it Away...and I totally agree on the eating habits in terms of coping with hunger and portion control. In the process of losing my 60 pounds (documented elsewhere) I learned that once you make the big mind shift to accept that if you are feeling slightly hungry you DO NOT need to stuff yourself silly...just eat enough to feel NOT HUNGRY. Combine this mindset with ample cardio (I used to run 1000 calorie daily deficits regularly) and the weight will MELT OFF.
Post by: EngineerYogi on January 28, 2016, 11:48:08 AM
Very interesting! If you don't mind, what's your height and weight at your BF %?
My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.
We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.
Any help would be greatly appreciated!
I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love
Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!
800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?
Post by: use2betrix on January 28, 2016, 01:08:23 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?
My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.
We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.
Any help would be greatly appreciated!
I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love
Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!
800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?
Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.
I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.
From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.
I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.
I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"
Post by: hudsoncat on January 28, 2016, 01:45:59 PM
This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).
I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!
Post by: EngineerYogi on January 28, 2016, 01:59:41 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?
My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.
We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.
Any help would be greatly appreciated!
I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love
Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!
800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?
Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.
I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.
From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.
I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.
I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"
Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)
But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.
So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.
Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm
Post by: jordanread on January 28, 2016, 02:36:56 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.
I've had a different reaction - not sure if this is quite the right thread for me after all ;)
I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc... I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.
That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)
Come now!! It's a cumulative thread. There are people here who focus on that stuff, but the end-all-be-all of what we try to accomplish is exactly what you are talking about. It's a year long gauntlet for a reason. There may be discussions that you don't agree with or people who are going a different route, but the ultimate goal is Strength & Fitness!! I love the back and forth being created here, but I also understand that (for me, and possibly for you), that many carbs would make me super-fat, since my workout isn't super intense and my body doesn't react well to carbs. I'm fine with the discussion. Stick with us please. Can you do that? You provide an immense value (since you update almost more than I do
).
Post by: EngineerYogi on January 28, 2016, 03:29:29 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.
This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).
I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!
I think tracking calories/macros has it's pros and cons, most people have no idea how much they actually eat. I know a lot of women who eat way too little and plenty of men and women who eat too much. Then factor in food quality (which is a highly controversial subject) and things get even more confusing. Tracking can be pretty enlightening and help a person understand the size of a portion, the difference between nutrient dense and calorie dense foods (broccoli or whole grain pasta or beans or a donut for example) and how changing your macronutrient ratios drastically from one day to the next might affect you.
If you want to reach "shredded" status (approximately sub 8% body fat for men or sub 16% for women) you really have to track macronutrients, it's the only way to really dial things in.
If you just want to be healthy then eat mostly whole foods, have dessert no more than once or twice a week, if you go for the burger don't also get the fries and milkshake, only have 2 or 3 slices of pizza instead of the whole thing, etc. No need to start weighing and measuring your food, eating intuitively is fine. Minimal dedication required. ;)
The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.
Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.
Post by: EngineerYogi on January 28, 2016, 03:30:35 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.
I've had a different reaction - not sure if this is quite the right thread for me after all ;)
I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc... I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.
That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)
That should be all of our goals! It's all a means to an end right? ;)
Post by: Bakari on January 28, 2016, 03:52:25 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.
I've had a different reaction - not sure if this is quite the right thread for me after all ;)
I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc... I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.
That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)
I get that. I usually just skim many of the posts.
For me the specific strength goals aren't really my real goals at all. Nor is my performance on Ninja Warrior (assuming they pick me at all), nor my appearance at Bay 2 Breakers. Those things are all motivators.
My actual GOAL is to be one of those 85 year old guys who is still doing push-ups when most of his peers are using walkers (if they are still alive).
Every old person I've ever asked "what's the secret/" to have given a variant of the same answer:
"Never stop"
But in practice I found that the fairly vague and very very far off in the future goal of maintain strength and fitness as I age didn't actually get me into the gym, where a goal of "be able to lift my own bodyweight over head by May" is concrete enough to get me to do some presses every week
Speaking of which...
Yesterday I was doing weighted pull-ups, and was a little disappointed by my lack of progress and how much of a struggle it was...
until
I noticed that I had hidden a 5lb plate in the back pocket of my backpack who knows how long ago and forgotten about it.
So I was doing a bit more than I realized. Up to 5 reps @ 50lbs!
Post by: use2betrix on January 28, 2016, 06:53:30 PM
Very interesting! If you don't mind, what's your height and weight at your BF %?
My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.
We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.
Any help would be greatly appreciated!
I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love
Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!
800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?
Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.
I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.
From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.
I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.
I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"
Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)
But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.
So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.
Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm
The thing is, it's not like this is our first rodeo with our diets. We have been measuring our foods and trying various things for years. Her for 3-4 years and over 10 years for me with a few breaks here and there. We were eating far more calories, still typically more clean, last fall, and she was up closer to 124ish, and it wasn't a muscle difference.
I guess a major difference is the amount of.... Supplements... A lot of the top level Bikini girls take as well. I have several friends at a high leveled who are very open about it as well as their conversations with other competitors.
We're going to slowly start bumping her calories back up, but she's clearly not going to be losing any more weight doing such lol. We've also been at the higher calorie levels, so it's nothing new.
Here's one of my favorite pics of her quads lol.
Post by: Jon_Snow on January 28, 2016, 08:05:55 PM
I guess a major difference is the amount of.... Supplements...
Care to share what these might consist of? Is "Supplements" code for something else?
Post by: EngineerYogi on January 28, 2016, 08:35:36 PM
Trixr, you guys both look great! I just like to eat, so I always advocate for others to eat more too. ;) But you might be surprised how a structured slow reverse goes (adding 2-5g of carbs and 1-3g of fat each week). Best of luck!
Post by: hudsoncat on January 29, 2016, 07:56:40 AM
The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.
Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.
I agree with most of your cons. I have been tracking just overall calories for almost a year and lost a little over 50 pounds. For anyone else going down that path, I've had success by just being mindful, trying to make good choices, and generally trying to over estimate when unsure. I consider it a lot of educated guess work. Since I have just been watching overall calories to drop some extra weight it has been much easier than if I were actually tracking macros and things to get, as you say "shredded" On my 'plan" (there was no real plan) I've pretty much eaten whatever I wanted (pizza, ice cream, etc) just not as much or as frequently as I would have in the past.
I didn't lose weight to look better (nice side effect), I just wanted to be able to run better/easier and be able to keep up with my very active husband. The strength training I have been trying to do is also to compliment my running more than anything else. Much like Bakari and his push-ups, I want be that 85 year old woman still running around the neighborhood and smiling my way through local 5Ks. My running time goals are to give myself focus and because I naturally have a drive to achieve something. I think that might be why I haven't been as good about hitting my strength training goal. I need to revisit that and set actual goals rather than the vague "do something twice per week."
Post by: Jon_Snow on January 29, 2016, 08:13:46 AM
Anyway, I didn't mean to come across as negative towards other methods...
Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.
Anyone else finding this thread decidedly "less fun" of late?
Post by: bloomability on January 29, 2016, 08:31:38 AM
Anyway, I didn't mean to come across as negative towards other methods...
Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.
Anyone else finding this thread decidedly "less fun" of late?
I think it's not 'taking this journey further' so much as different journeys altogether. We all have different motivations and end goals.
Personally, I'm strength motivated and not aesthetic motivated, and my food choices reflects that. I enjoy the gym. I love lifting. I'm in a different stage than others and on a different path.
I love that this thread isn't homogeneous and that everyone answers questions about their fitness.
Post by: bloomability on January 29, 2016, 08:35:46 AM
If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
Post by: EngineerYogi on January 29, 2016, 09:03:08 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.
If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
I still haven't taken the plunge, but I do know people who love their Romaleos. May you experience lots of gains!
Post by: Friar on January 29, 2016, 09:18:13 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.
If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
It's how I imagine being a horse feels. You sort of pick your feet up by the knees and plod along.
Post by: use2betrix on January 29, 2016, 09:23:05 AM
I waited for about 9 or 10 pages to post because I am at a bit of a different level than many in terms of my seriousness of it. None of it related to me much, which is fine. I've still read all of it out of interest. People have different goals, interests, lifestyles, etc.
Personally, I'm 27. I started lifting hard at 14. For 2 years in high school I had the 2nd to 3rd most days in the weight room, I loved it. Moving into college and beyond it has stuck with me. I've had a few breaks, longest being about a year and a half that ended about 5 years ago.
Personally, I love the gym, I love lifting weights, I love varying my diet and trying different things to see how my body reacts. I just find it all very interesting.
FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously. I highly suggest doing it to find out exactly where you're at, but once you have a good baseline for your maintenance levels, the numbers don't matter too much. You know if you want to cut a bit, you cut back a bit. Want to bulk some, add a bit more. You should be able to guess roughly by doing it occasionally, but that's enough. It makes it easier to make smart choices. If I know I'm gonna go out and have a cheat meal for dinner, I may cut my meal prior in half to lessen the blow, etc.
I used to have such a high metabolism I was doing everything in the world to gain weight. I was having 300g protein, 400 g carbs, and tons of fat just in HEALTHY food. Then on top of that I'd have another 1500-2000 calories a day in "junk" just to try and put pounds on. It messed up my blood sugar for a while. I was constantly stuffing food down when I wasn't even hungry, it was miserable.
While I don't agree with the exact advice of this article, this is the best thing ever to portray the mind set people like me needed to have when trying to gain weight.
http://forum.bodybuilding.com/showthread.php?t=137831493
Post by: use2betrix on January 29, 2016, 09:24:26 AM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.
If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D
Eat train yoga can vouche by my Instagram I have plenty of experience in heels lol. I dressed up as frank n Furter this past Halloween, and many others!
Post by: monstermonster on January 29, 2016, 10:01:50 AM
So I'm going to have to find a way to stretch on my own- at least 20 minutes a day, 4 days a week. I'm considering linking our whiskey fund with my minutes of stretching per week so that my partner is motivated to tell me to stretch.
It's gonna have to happen. I'm stating it here. I need to be able to do the splits & a strong Vaganova arabesque by June. Argh. Flexibility is my nemesis.
Post by: Friar on January 29, 2016, 10:04:26 AM
FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously.
I understand what you're saying but for me, personally, the only way I can lose weight is by meticulously tracking it.
There is something about collecting the data that keeps me on track. If I don't log everything I eat, I start sneaking in extras and thinking "oh it doesn't matter". That then snowballs into downing whole pizzas in one sitting.
But yes, if you can be mindful that is probably a more mentally healthy way of living!
Post by: monstermonster on January 29, 2016, 10:37:28 AM
...pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. [...] Yoga is just way too spiritual for me...
Wild! My area has so many nonspiritual, stretch/strength yoga options. Now I feel even luckier! I would I could remember the name one instructor gave to the type we were doing, so I could tell you and you could hunt for that. I will listen more closely next time I go.
Great job trying out a number of classes this month!
Hmm! I'm really curious so I'll look for it if you hear about it.
Trying out the classes is really easy with the Classpass thing- I'm actually going to renew it next month even though it's going to involve some cuts in other parts of the budget ($79/month) because I LOVE the access to early morning strength training classes & the after-work pilates- and there's even pole classes (I used to be a stripper) and burlesque classes. It does feel a bit "disloyal" to jump studios so much, but I enjoy the different types of workouts and getting to ride my bike at 5:30AM to different parts of the city. Plus it gives me more access to different times of classes since my work schedule is so change-able. The fact that it charges you $15 if you cancel less than 12 hours ahead and $20 if you don't show up is GREAT motivation. I've gone from working out 2-3 days/week (other than bike commuting) on my own in a good week to working out 5-6 days a week with classpass. I'm pretty sure I can keep it up.
Post by: Kerowyn on January 29, 2016, 12:58:51 PM
What's the benefit of these special shoes? I'm just curious.
Post by: EngineerYogi on January 29, 2016, 02:22:29 PM
So, after a month of going to many different types of fancy classes, I'm pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. Pilates focuses a lot on core strength & body awareness (which is great, I like it) but it isn't just "make your hamstrings not suck". Yoga is just way too spiritual for me (plus I have feelings about cultural appropriation.) Barre has a bunch of cardio & strength training and not enough stretching + as someone who danced for a long time, I just get confused/frustrated by the fact that it pretends to be ballet but then renames all the moves and doesn't have you point your toes, etc.
So I'm going to have to find a way to stretch on my own- at least 20 minutes a day, 4 days a week. I'm considering linking our whiskey fund with my minutes of stretching per week so that my partner is motivated to tell me to stretch.
It's gonna have to happen. I'm stating it here. I need to be able to do the splits & a strong Vaganova arabesque by June. Argh. Flexibility is my nemesis.
Maybe ROMWOD would be what you're looking for? (range of motion workout of the day) I've not done it, but heard good things.
Huh, I've heard of weightlifting shoes before, but I guess I assumed they were really flat to help you keep your natural balance. From the comments in this thread, that is clearly not the case.
What's the benefit of these special shoes? I'm just curious.
I was told by a friend he always looks at what top level competitors do and tries to imitate them, Olympic athletes wear weight lifting shoes, so he does too. Here is a decent article:
http://breakingmuscle.com/olympic-weightlifting/weightlifting-shoes-why-you-need-a-pair-what-to-look-for-and-when-to-wear-them
Post by: EngineerYogi on January 29, 2016, 02:29:03 PM
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?
I waited for about 9 or 10 pages to post because I am at a bit of a different level than many in terms of my seriousness of it. None of it related to me much, which is fine. I've still read all of it out of interest. People have different goals, interests, lifestyles, etc.
Personally, I'm 27. I started lifting hard at 14. For 2 years in high school I had the 2nd to 3rd most days in the weight room, I loved it. Moving into college and beyond it has stuck with me. I've had a few breaks, longest being about a year and a half that ended about 5 years ago.
Personally, I love the gym, I love lifting weights, I love varying my diet and trying different things to see how my body reacts. I just find it all very interesting.
FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously. I highly suggest doing it to find out exactly where you're at, but once you have a good baseline for your maintenance levels, the numbers don't matter too much. You know if you want to cut a bit, you cut back a bit. Want to bulk some, add a bit more. You should be able to guess roughly by doing it occasionally, but that's enough. It makes it easier to make smart choices. If I know I'm gonna go out and have a cheat meal for dinner, I may cut my meal prior in half to lessen the blow, etc.
I used to have such a high metabolism I was doing everything in the world to gain weight. I was having 300g protein, 400 g carbs, and tons of fat just in HEALTHY food. Then on top of that I'd have another 1500-2000 calories a day in "junk" just to try and put pounds on. It messed up my blood sugar for a while. I was constantly stuffing food down when I wasn't even hungry, it was miserable.
While I don't agree with the exact advice of this article, this is the best thing ever to portray the mind set people like me needed to have when trying to gain weight.
http://forum.bodybuilding.com/showthread.php?t=137831493
I used to frequent another forum called Iron Addicts, they've got lots of guys like you. I'm facebook friends with a handful of them and one was just hospitalized because he was bleeding from his esophagus from force feeding himself. >_< He's working towards a massive goal in powerlifting and he put on something insane like 70+lbs of muscle in a few years even though he's a "natural" athlete(genetic freak I suppose). But same principal, a ton of clean food and then a ton of pop tart peanut butter sandwiches. :P
I didn't mean to taint this thread with advanced/elite/competitor type discussion. Hopefully no one minds if we segue this direction on occasion. I'm happy avoiding it though too.
Post by: Sailor Sam on January 29, 2016, 03:21:23 PM
Huh, I've heard of weightlifting shoes before, but I guess I assumed they were really flat to help you keep your natural balance. From the comments in this thread, that is clearly not the case.
What's the benefit of these special shoes? I'm just curious.
Weightlifting shoes have a raised heel. They help put your body into the right position for many of the from-the-floor Olympic style lifts. And it's hella easier to get your body under then bar, and still have your feet 'flat' on the floor if the heel is already raised. Here's a long article (http://www.dynamic-eleiko.com/sportivny/library/farticles015.html), should you be interested.
The evolution of cross-fit style joint mobility may end up killing raised heel shoes, but in the meantime, I'm keeping mine.
Post by: jordanread on January 29, 2016, 03:58:53 PM
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?
I think as long as nobody takes it personally, or comes across as negative, it's probably all good. It helps provide an idea as to where different people are. I don't know that it would be constructive for the person who initially made the comment about, but it can be useful to the person making that comment. But it's up to all of us to make sure it stays productive. I fell into the same issue when I commented initially, and I typed it with a smirk, but that didn't come across quite right. Let's live and learn and move on. I still think this is fun, and we've gotten a lot more in depth, a lot faster than last year. Keep on keeping on. I will post my January update on Monday.
Post by: AcftW on January 29, 2016, 06:53:04 PM
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health. From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?There are so many varieties of yoga: hatha or yin yoga are more focused on the flexibility and gentle stretching whereas Vinyasa/Ashtanga/Power/Flow yoga is more about strength and the various sequencing between postures. Bikram is hot yoga (like you might pass out hot) and uses 26 poses, the guy who invented it has some lawsuits against him for being a bit of a quack but the classes are always identical no matter the instructor and no meditation involved.
I'd personally just shop around studios, there are two near me and one has an altar with a hindu god on it at the front of the class, the other plays hip hop music. :P You might be able to gain insight from the naming conventions of the studios (Veera is the hindu one, the name is sanskrit for warrior) or the other types of classes they offer, but most places offer cheap trials or even "first class free" deals.
Good luck! I love yoga, I started with an ashtanga/power yoga style at a military gym but have grown with it over the years to the point I really appreciate the meditation aspects now too. The "nap" at the end of the yoga class is the best part. ;)
Looks like there's quite a bit more offered in yoga than I thought. And thanks for the specific recommendations, I do like the sound of a nap :P
As for working out this year, been back at it for a full four weeks now, and am getting some kind of anxiety on non-gym days so I'm going to add another day of weight training (4 total days) and one day for cardio. That gives me two days off per week, which I'll use the day before and after my deadlift day (Been adding 10lbs per week consistently and wears me out nicely, I figure I have another couple months before I have to cut back to 5lbs)
In those four weeks I've gained 5 pounds, which is slightly more than I was aiming for (1 per week), so I may dial my calories back 100 or so. It might just be my mind playing tricks on me, but by making one of my days on the gym specifically arms (Biceps/Triceps, 2 exercises each, 3-4 sets per exercise) it feels like they've already grown more in one month than they did in five when I used to pretty much exclusively do compound lifts and zero isolation exercises. Unfortunately I don't have a measuring tape at the moment, but I'm thinking I should invest in one.
Post by: Longwaytogo on January 30, 2016, 07:16:08 AM
To all you Cold Weather haters ... I have one word - SKIING!! Went 3 of the last 5 days enjoying the fruits of Super storm Jonas.
January workouts were off/on but food was meh.. Wife and I are doing a "whole 30" for February for a bit more accountability.
Also need to start my pullup progressions - Anyone have a specific rep/sets/method for going from 1-2 to 10? Obviously this will take a while, would love to get it by year end.
Post by: Bracken_Joy on January 30, 2016, 10:34:07 AM
Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.
Post by: monstermonster on January 30, 2016, 10:51:33 AM
I finally produced a "before" picture of my very very inflexible self. So here you go.
Post by: horsepoor on January 30, 2016, 11:19:02 AM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.
Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.
I'm curious if you've ever used a bathroom scale with bodyfat measurement? I ask because by caliper measurements, I come out around 22-25%, but my scale consistently puts me at 30-33%. Compared to the body fat % pics, I'd put myself somewhere in between, say 25-27%. I'm guessing that the scale is biased towards measuring lower body fat %, which is usually higher in women who carry weight on their hips/rear, so I'm wondering if the handheld ones would be the opposite for these women?
I suppose it's close enough to the end of the month to post a summary. Yesterday was sadly the first day this month that I didn't do anything active. Was going to go do rowing intervals at the gym since it was raining, but got home and honestly flaked and blamed it on soreness from my Thursday lower body strength workout. I have only done about half the sprint work I should be doing. Almost on track with the strength training. I'm getting in 2x a week, but need to make the workouts more structured and up the difficulty. Based on my race last weekend, I'm well on my way to hitting my running goals for the year.
I'm pretty happy with my base fitness level right now, but want to get a little leaner and meaner. Looking towards running Robie Creek HM in mid-April long runs will be on the menu each weekend, and I need to get over my recent habit of gluing my butt to the couch after dinner. I've been writing a brief notation of my daily activity on a small calendar, but starting this week, I need to write my planned workouts, and then cross them off as I complete them. Otherwise, it's too haphazard and I let things slip - a run turns into a walk, weight training turns into 15 minutes of stretching, etc. Luckily days are getting longer, so there will be a little more daylight to work with at the end of the day and I'll hopefully start to get out of hibernation mode a little more.
Nutrition could use a bit of work. I'm probably eating 80% paleo, but need to up the green leafy vegetables thing, and cut back on yogurt and smoothies, which is sad since I've just gotten into the routine of making my own yogurt and perfected my method/recipe.
Post by: Bracken_Joy on January 30, 2016, 11:23:19 AM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.
Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.
I'm curious if you've ever used a bathroom scale with bodyfat measurement? I ask because by caliper measurements, I come out around 22-25%, but my scale consistently puts me at 30-33%. Compared to the body fat % pics, I'd put myself somewhere in between, say 25-27%. I'm guessing that the scale is biased towards measuring lower body fat %, which is usually higher in women who carry weight on their hips/rear, so I'm wondering if the handheld ones would be the opposite for these women?
Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P
Post by: Jon_Snow on January 30, 2016, 12:19:40 PM
Cardio:
Stationary bike - 151km, 3100 calories burned
Walking (incline treadmill and outdoor) - 47km, 2100 calories
Running - 31km, 2000 calories
Strength training:
Continuing a Monday (Shoulders, Chest, Triceps), Tuesday (Legs, Abs, Lower back), Thursday (Arms, Back) routine.
One thing that I am coming to realize is that I can't bring myself to reduce my cardio stuff much at all. Going into 2016, my intention was concentrate more on strength-stuff...but I now know that my preferred fitness goal is really to COMBINE high-level cardio fitness with good (but not spectacular) muscular strength. I want to be fit in a balanced, ALL-AROUND sense...this just feels right to me.
Now, some empirical numbers...
Body fat, measured about half an hour ago...according to my calliper and accompanying chart - I am around 11%...I am more than satisfied with this. Whether or not the 11% is truly accurate (doubtful) it shows at least that I have made progress since the beginning of the month, when I was around 13%.
I tweaked a shoulder during the week so I am going to bow out of my 1 minute push up challenge for now...when the pain is gone I will give it a go and post the results here.
My weight is still hovering around 185...so the fact that I have reduced my body fat % a couple of points AND maintained the same weight suggests that I am succeeding in adding muscle mass. Yay.
Another interesting note, though not part of my goals, is the fact that my resting heart rate is around 56 BPM...I distinctly remember it being in the low 80's before I embarked on this mission of personal improvement.
Let's keep it going everyone....
Post by: use2betrix on January 30, 2016, 12:34:15 PM
One of my "resolutions" this year was to add 20 minutes high intensity cardio after every workout. I've neglected cardio, since, ever, pretty much. I have been lifting forever, but loathed cardio.
My "first" cardio goal was to run for 20 minutes straight at 6mph on the treadmill, which I made last week! Big accomplishment for me being how little I've done.
Last week we switched from a 3 day split to a 4 day split. Still continuing to lift 4 days a week, now we hit most muscle groups once a week as opposed to every 5 days. Gives us more focus on each muscle group.
Last night on the smith machine I military pressed 235lbs for 6 reps (if the bar counts as a standard 45lbs, probably not quite but this bar is much heavier than a normal smith) Anyways, that's more than I've done in a long time.
I had a full blood panel done last week as well. It was overall pretty good, but my cholesterol isn't where I want it yet. I credit that due to lack of cardio and eating so much for so long.
I am down 11lbs in weight this month. The first 6 came incredibly fast due to taking a week and a half off and being in Vegas destroying my body lol. The last 3-4 weeks have been a steady 1-2 lbs a week which is exactly what I'm aiming for.
On a mustachian note, my wife just got certified to teach cycling courses, so now instead of going to class 3x a week, she can teach classes instead making $25 a pop!
Post by: Sailor Sam on January 30, 2016, 01:15:45 PM
Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P
Body fat scales only measure the impedance in your lower body. So there's that qualifier.
Electricity flows through fat and water faster than muscle, so fluctuations in cellular hydration and fluid balance will change the calculated body fat. Another qualifier.
The body fat percentage that ends on the screen is arrived at via a formula on density. The formulas are based on population studies, and probably suck for women, in much the same way 'comfortable temperature range' formula suck for women.
So there's my extremely opinionated 4 cents. I've had my body fat measured by caliper every 3 months, over a span of 10 years. That doesn't waver much, but it never matches my (admittedly occasional) forays into body fat measuring scales.
ETA: You've posted pictures of your pistol squatting. I'm going to take a wild ass guess, and posit that your curvy isn't all fat. Please imagine a tone of both spite and envy here, because I still can't do them things myself and it's driving me insane(er).
Post by: Bracken_Joy on January 30, 2016, 02:43:31 PM
Oh very interesting. Makes sense- what are we using to complete our circuit? Yeah, I have very lean/strong arms and shoulders, and a... um... sizable rear. "Curvy cut" jeans and all that. I haven't used one of the scales for it. And calipers are usually done on arms, to avoid the awkward factor. Come to think of it, the one 19% caliper reading I got was a composite measure (arm, upper leg, and abdomen were all done). I bet you hit on my answer there! We can call it the "baby got back" factor =P
Body fat scales only measure the impedance in your lower body. So there's that qualifier.
Electricity flows through fat and water faster than muscle, so fluctuations in cellular hydration and fluid balance will change the calculated body fat. Another qualifier.
The body fat percentage that ends on the screen is arrived at via a formula on density. The formulas are based on population studies, and probably suck for women, in much the same way 'comfortable temperature range' formula suck for women.
So there's my extremely opinionated 4 cents. I've had my body fat measured by caliper every 3 months, over a span of 10 years. That doesn't waver much, but it never matches my (admittedly occasional) forays into body fat measuring scales.
ETA: You've posted pictures of your pistol squatting. I'm going to take a wild ass guess, and posit that your curvy isn't all fat. Please imagine a tone of both spite and envy here, because I still can't do them things myself and it's driving me insane(er).
Sigh. Go figure. Just like BMI was meant as a population level, epidemiological tool, it makes sense that a tool that works for many rarely works for one.
Interesting aside on why so much science excludes women: pregnant women are a "protected class" for studies, as are children. Since, if a study has any sort of duration, it would require eliminating women who become pregnant, it's easier just to avoid reproductive-age women (http://www.drugwatch.com/fda-let-women-down/ (http://www.drugwatch.com/fda-let-women-down/)). On the other hand, females are even underrepresented in animal studies (http://www.chicagotribune.com/lifestyles/health/ct-northwestern-sex-differences-research-ct-20140902-story.html (http://www.chicagotribune.com/lifestyles/health/ct-northwestern-sex-differences-research-ct-20140902-story.html)), and pregnant mice are NOT a protected class, so it's only a partial picture.
Back to the topic at hand though:
Walked for groceries. I am extremely tired today, so it was a victory just to do a 1.5 mile walk. May try for some yoga this evening, but it will definitely be a 'yoga for relaxation' type. I really enjoy this one: https://youtu.be/XOTGz-1vizY (https://youtu.be/XOTGz-1vizY) We'll see!
Post by: EngineerYogi on January 30, 2016, 03:03:12 PM
Just jumping in to say that bodyfat %s confuse me often. While I agree that sub-15% is hard for a woman to maintain, 16% as "shredded" just doesn't hold true for me. Whether by calipers or the electric hand-held ones, I'm always between 15-19% (usually right at 15.5-16.5%), and I don't think I've ever qualified as "shredded". I know these methods aren't anywhere as accurate as a DEXA or something, but still, I'm confused. While I have "upper" ab definition, I still have a little 'cookie pouch' at the bottom. (New girl reference anyone? https://youtu.be/vR7jmKvHL-4 (https://youtu.be/vR7jmKvHL-4) ) Although I also have hyperlordosis, so that probably doesn't help. As far as I know I'm not dealing with any sort of body dysmorphia.
Anyway, I just end up not really measuring anything except occasionally doing inches at various points. I don't have a scale, I feel like BF% isn't accurate for me, and it's a bit annoying that I'm lacking one metric that seems available to most people for tracking their progress.
Shredded for women is more like 9-10% body fat, that is what the NPC bikini competitors shoot for on stage. The look of body fat varies significantly person to person too, even at 13% (the lowest I've ever managed to get) I still don't have visible abs. Where you carry your weight (hips, thighs, lower back, stomach, arms, etc) and how much muscle size you have play a big role too. I totally have the cookie pouch! LOL
Okay, some month end fitness stuff...
Cardio:
Stationary bike - 151km, 3100 calories burned
Walking (incline treadmill and outdoor) - 47km, 2100 calories
Running - 31km, 2000 calories
Strength training:
Continuing a Monday (Shoulders, Chest, Triceps), Tuesday (Legs, Abs, Lower back), Thursday (Arms, Back) routine.
One thing that I am coming to realize is that I can't bring myself to reduce my cardio stuff much at all. Going into 2016, my intention was concentrate more on strength-stuff...but I now know that my preferred fitness goal is really to COMBINE high-level cardio fitness with good (but not spectacular) muscular strength. I want to be fit in a balanced, ALL-AROUND sense...this just feels right to me.
Now, some empirical numbers...
Body fat, measured about half an hour ago...according to my calliper and accompanying chart - I am around 11%...I am more than satisfied with this. Whether or not the 11% is truly accurate (doubtful) it shows at least that I have made progress since the beginning of the month, when I was around 13%.
I tweaked a shoulder during the week so I am going to bow out of my 1 minute push up challenge for now...when the pain is gone I will give it a go and post the results here.
My weight is still hovering around 185...so the fact that I have reduced my body fat % a couple of points AND maintained the same weight suggests that I am succeeding in adding muscle mass. Yay.
Another interesting note, though not part of my goals, is the fact that my resting heart rate is around 56 BPM...I distinctly remember it being in the low 80's before I embarked on this mission of personal improvement.
Let's keep it going everyone....
Nice work! That is an excellent resting heart rate.
I'll do a month end review as well:
One of my "resolutions" this year was to add 20 minutes high intensity cardio after every workout. I've neglected cardio, since, ever, pretty much. I have been lifting forever, but loathed cardio.
My "first" cardio goal was to run for 20 minutes straight at 6mph on the treadmill, which I made last week! Big accomplishment for me being how little I've done.
Last week we switched from a 3 day split to a 4 day split. Still continuing to lift 4 days a week, now we hit most muscle groups once a week as opposed to every 5 days. Gives us more focus on each muscle group.
Last night on the smith machine I military pressed 235lbs for 6 reps (if the bar counts as a standard 45lbs, probably not quite but this bar is much heavier than a normal smith) Anyways, that's more than I've done in a long time.
I had a full blood panel done last week as well. It was overall pretty good, but my cholesterol isn't where I want it yet. I credit that due to lack of cardio and eating so much for so long.
I am down 11lbs in weight this month. The first 6 came incredibly fast due to taking a week and a half off and being in Vegas destroying my body lol. The last 3-4 weeks have been a steady 1-2 lbs a week which is exactly what I'm aiming for.
On a mustachian note, my wife just got certified to teach cycling courses, so now instead of going to class 3x a week, she can teach classes instead making $25 a pop!
Teehee, cardio is the bane of weight lifter's existence, I do it when I'm told I have to... So nice job and killer progress!
Post by: EngineerYogi on January 30, 2016, 03:23:21 PM
There is a 30lb difference in the first set of photos and believe or not a 10lb difference in the second set.
I had a solid week, didn't miss a training day and kept diet mostly in check, scale weight actually trended down a pound even though I'm eating more.
Post by: lucky-girl on January 31, 2016, 11:11:20 AM
I've been walking to and from work almost every day, about 2 miles each way. I love walking- and I've been listening to a lot of podcasts!
I've gotten to the gym twice each week, which is fine, but since I haven't been getting out cross country skiiing more than once each week, I should probably be getting in to the gym at least 3 times per week.
I am back to my pre-holiday lifting levels, and have exceeded those numbers here and there.
That said, I've been on my computer all morning- time to get off the couch and walk to the gym!!
Post by: Bakari on January 31, 2016, 01:44:14 PM
Been very good about the process - some form of exercise most days, alternating between lifting and doing (appropriately named) "Insanity" DVDs.
Jordan's spreadsheet was too complicated for me, but it's existence inspired me to look up a simple web version, and found this: http://www.strgraphs.com/
Here's my progress so far (or, well, I guess it will show up at the bottom of the post)
Sure, there's that long slow steady decline all year, but note at the very end the little up tick?
That's after joining this thread! Yay!
Post by: bloomability on January 31, 2016, 04:27:08 PM
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.
If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.
Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D
The wedges on Romaleos are really heavy and a lot lower of a wedge than my dressy wedge sandals. I'm a woman who loves wearing heels and wedges so that's not the issue. It's the weight!
Post by: Bracken_Joy on January 31, 2016, 05:05:46 PM
Warmup: lunge walks
Squats: 5x3 at 95lbs
Metcon circuit for 10 min of: 10 kettlebell swings at 35lbs, farmer's carries with 50lbs, 5 push presses with bar (45lbs). I got through 5 circuits +7swings
Bought my little 5lb weight plates so I can do smaller progressions, and so that DH can progress his snatch. When we went to get the weights, they were offering a whole body BF% scan (InBody) for free, so I hopped on. Looks like I'm 19.4% bodyfat. Also to the pound the same weight as I was when I last weighed myself almost a year ago. Machine thought my hydration was good and in the normal range. Pegged my BMR as 1442cal. Anyway, interesting info to see.
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs. Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.
Week 4 check-in:
- 3 run/walks
- 2 stability & mobility sessions
- 1 yoga session
- 3 walks
Clearly, I've been slacking on yoga this week (and really, last week too). I think I miss the social aspect of yoga classes. That said, everyday that I skipped yoga, I went for a walk instead because it's been so nice here (enjoying it before the snow returns). I'm pretty happy with being active 6 out of 7 days.
For the month of January I've lost 4.5 inches total. I can see in my progress photos that my shorts are starting to fit better, but I have a ways to go. I will try to remember to weigh myself Tuesday, when I have access to a scale, and update here.
That is awesome! Very well done.
Post by: hudsoncat on February 01, 2016, 06:06:39 AM
- Ran 4 times
- One round of Iron Strength for Runners
- One swim
- One bike ride
The weather was glorious here all weekend. I left work early on Friday and was able to run not only in daylight, but in actual sunshine both Friday and Saturday. Amazing how much of a mood booster that can be. I also jumped on my bike for a few miles this weekend. I am not as hardcore as those of you who cycle in the cold, snow, and ice, so I haven't been on since mid-November. It was only a few miles, but after a couple months off, it occurs to me I am going to have to build up saddle time again. Certain parts of my anatomy are protesting a bit today.
Post by: monstermonster on February 01, 2016, 11:17:08 AM
- 209 miles biked - no idea how many trips, this is just commuting miles (5 days off-bike from traveling/not leaving the house at all.)
- 16 group workout classes
- 20.6 miles run
- Still atrociously inflexible
- 55lb x 3 bench press, 75lb back squat
Post by: jordanread on February 01, 2016, 11:42:34 AM
January was an interesting month for me. I spent a good majority of the time locking down exactly what works for me, and specifying my journey forward. I knew generally what I wanted to do, but I've now got the specifics locked down. I don't have numbers, and won't until March, since I'd rather do quarterly numbers. The other thing I've been working on is embracing the mind-set of focusing on the actual effort of each move in my workout. I'm also applying that to my life, which has been a bit of a struggle, but it's paying off. To that end, even though I've only missed 1 week (and only one of the 6 workouts) of completing all exercises, I did workout consistently, and it's done wonders for my mood. So I'm sticking with Step 1 for the first 3 weeks of this month, and then handle the progressions as prescribed. One additional thing that kind of bugs me, my other half started a walking challenge at work, and coupled with the lack of an office to go to, I haven't been on my damn bike in a couple of months...and I love biking. It's too bad, but at least I have somewhere to go today...only a few miles, but in 8"+ of snow, it should be fun. I have been doing a lot of hiking though. Not a goal, but still fun.
Here's to February!!
Everyone has been kicking ass so far, and I look forward to the continuation throughout the year!! Hopefully by March, I'll be able to donate all of my existing clothes and crack into the box of "Shit I'm Too Fat To Wear".
Post by: jordanread on February 01, 2016, 11:44:54 AM
End of the month.
Been very good about the process - some form of exercise most days, alternating between lifting and doing (appropriately named) "Insanity" DVDs.
Jordan's spreadsheet was too complicated for me, but it's existence inspired me to look up a simple web version, and found this: http://www.strgraphs.com/
Here's my progress so far (or, well, I guess it will show up at the bottom of the post)
Sure, there's that long slow steady decline all year, but note at the very end the little up tick?
That's after joining this thread! Yay!
Awesome progress. I also added that link to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Post by: EngineerYogi on February 01, 2016, 12:38:05 PM
Was not feeling like going to the gym today, but bit the bullet and did it anyway. Managed to get myself to the following totals for the month:
1507 minutes of exercise (10% of annual goal of 15,000 minutes)
96.03 miles covered (I neglected to set a goal here, so I think I'll go with 1000 miles, putting me at 9.6% of new annual goal)
13,522 calories burned (13.5% of annual goal of 100,000 calories)
24 workout sessions (9.6% of annual goal of 250 sessions per year)
I did not yet start to add strength building work, nor did I try a new low-carb recipe -- unless you count swapping out our usual salmon fillets with mahi mahi (good, but I still like salmon better -- I think the rest of the mahi mahi will end up in curries or soup...)
Feels like a pretty good start to 2016.
I like mahi-mahi in fish tacos, I buy the "extra thin" corn tortillas which helps with carb count too. We actually made this recipe for a third time this weekend, which is a testament because we don't typically do repeats.
http://www.myrecipes.com/recipe/fish-tacos-with-lime-cilantro-crema the recipe calls for swordfish, but I like it mahi-mahi.
https://www.facebook.com/eat.train.yoga.love/photos/a.501446363269985.1073741826.488026921278596/979527772128506/?type=3&theater skip the black beans(though they're an awesome source of fiber) and do a second veggie like summer squash.
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs. Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.
Would taking a digestive enzyme help? So sad to give up coconut!
Post by: Bracken_Joy on February 01, 2016, 01:06:20 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs. Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.
Would taking a digestive enzyme help? So sad to give up coconut!
I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(
Post by: Jon_Snow on February 01, 2016, 01:39:58 PM
BLASTED the pushing muscle groups of the upper torso for around 70 minutes.
Posting this from the treadmill where I am finishing things up with a nice and easy 200 calorie stroll...breathing in lovely chlorine while I am at it. :(
Feeling bloody great physically...probably the best since my late 20's. I am so ready to test Jon_Snow 2.0 this Summer...what on earth am I gonna do? :)
Post by: Kerowyn on February 01, 2016, 01:46:53 PM
January was basically a wash. I'm not really behind my original plans, though, since I intended to start my weekly walks at the new year (and then I thought, why am I waiting?). Planning to do twice-weekly walks for February.
Not sure when I'll be able to get to roller skating--February is getting pretty full. Maybe the 27th.
I keep forgetting to take a "before" picture since I only check this forum at work. I should write myself a note.
Post by: EngineerYogi on February 01, 2016, 01:49:22 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs. Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.
Would taking a digestive enzyme help? So sad to give up coconut!
I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(
bummer, here's a coconut milk free curry thread... http://www.veganforum.com/forums/showthread.php?30079-Vegetable-curry-recipe-without-coconut There's got to be a decent substitute out there!
Post by: Bracken_Joy on February 01, 2016, 01:59:06 PM
Having to re-tool my diet. It's looking like I have a genetic mutation (certainly am a carrier, certainly have similar medical history, waiting on insurance to see if I'm heterozygous or homozygous) which means I don't make enough of the enzyme that breaks down medium chain fatty acids. Not so good for me, since about 50% of my calories come from fat. I'm supposed to be at no more than 30% from fat, and minimize medium chain specifically (goodbye coconut....). This also means I need to increase my carbs. Never thought I would see the day where I was a macro dieter =o But this has the potential to help some mystery health concerns I have, so I'll do whatever I need to.
Would taking a digestive enzyme help? So sad to give up coconut!
I don't think there is one for this =( It happens inside cells within the liver, so it's not part of the GI tract the way you can take enzymes for something like cystic fibrosis. It's called "MCAD deficiency" if you want to learn more.
Yeah, the coconut thing majorly sucks. I used to make a big batch of curry every week (sometimes twice a week). But coconut oil + coconut milk... =(
bummer, here's a coconut milk free curry thread... http://www.veganforum.com/forums/showthread.php?30079-Vegetable-curry-recipe-without-coconut There's got to be a decent substitute out there!
Oh brilliant! Thank you! Curries are such an awesome way to stretch meat, get lots of veggies, and burn my face off at the same time. =P I think I'm going to try the hummus one, since I have some slightly runny jalapeno hummus in the fridge right now.
Post by: mspym on February 01, 2016, 10:09:57 PM
At this point, I am not measuring my weight but I am tracking my workouts. It works better for me to focus on the factors I find positively rather than negatively reinforcing. After 4 sessions of yoga in a week, I can hold my headstand for longer and my forward bend ~2cm further past my toes. Now I just got to clean up my shoulder demons!
Post by: McBuck on February 02, 2016, 08:38:36 AM
day/target/actual:
mon/rest/rest
tues/3m/3m
wed/6m/6m
thurs/3m/90 min volleyball, 50 min floor hockey
fri/rest/ 90 min volleyball
sat/6m/5m
sun/12m/60 min volleyball
I wasn't feeling up to my long run on Sunday, so I switched with my scheduled monday rest day and ran 13.1 miles last night in 1hr55. It was the first time I've run a half marathon distance since the fall and it was perfect 6ºC weather for it.
Post by: bloomability on February 02, 2016, 10:27:55 AM
Update for goals: lots of improvement on lifts I've maxed out, what I haven't maxed out, I know I'm stronger. Strong January. Actually, January was a lot of fun.
Squat - increase 50lbs
BS (starting 175; current 185)
FS (starting 130; current 145)
OHS (starting 100; current: 105 x 3)
Deadlift - 315lbs (starting 270; current: 270)
Bench - 160lbs (starting 140; current: 140)
Clean&Jerk - 175lbs (starting 150; current: 150)
Snatch - 135lbs (starting 100; current: 105)
Strict Press - 105lbs (starting 85; current: 90)
1 mile run - under 7 minutes (starting 7:16)
Post by: Bracken_Joy on February 02, 2016, 10:50:07 AM
I'll jump in this year!
1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
January tally:
1. Deadlift. PR went from 145lbs to 160lbs. 15lb increase. 40lbs to go!
2. Squat. PR went from 115lbs to 135lbs. 20lb increase. Met my first goal already, so shooting for 200lbs.
3. Fell down a bit on this goal. Haven't been working on my mobility really at all. Have been working my push press, though, and I stretch into front rack position as much as I can before starting. That's all I've done though. Need to get a formal mobility WOD in place for this.
Post by: griffin on February 02, 2016, 12:29:37 PM
Squat - 235x5
Deadlift - 275x5 (repeated this weight, some lower back rounding the first time)
Bench - 185 x 5
Total - 695
Bodyweight is around 190, I predict linear increases should continue; I'm hoping the deadlift setback was due to my being tired or something.
I also managed to OHP 130x5 yesterday so I get to use 45s on Friday woooo
congrats on making it through the first month everyone!
Post by: Bracken_Joy on February 02, 2016, 03:28:55 PM
Warmup: lunge walk
Squats: New PR! Worked up to 1 rep at 145lb
Deadlifts: just one quick set of 5 reps at 95lbs
Overhead: did some push press for warmup, then did 7x1 Clean and Jerk at 70lbs
I am very excited at the Clean and Jerk. I've only done them once before, last year. Just like last time though, I got the movement pattern correct on my first try. This both delights and annoys the hell out of DH who works at his olympic lifts daily. Just saying, gymnastics/dance is a transferrable skillset ;)
Post by: Zikoris on February 04, 2016, 09:17:24 PM
Post by: hudsoncat on February 05, 2016, 06:06:10 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.
I still print my training plan to post on my refrigerator and mark off each run with a big red "x." Sometimes I think the marking of the calendar is more satisfying than the run.
Post by: Kerowyn on February 05, 2016, 08:40:06 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.
I have a Harry Potter sticker book. If you switch to those, it will look like an eleven-year-old lives there instead. Progress!
Post by: Sailor Sam on February 05, 2016, 08:51:51 AM
Post by: Zikoris on February 05, 2016, 11:12:07 AM
I've started putting Spongebob stickers on my calendar every day I stretch my legs out. Plus side: It's very motivating. Downside: It looks like a five year old lives here.
I still print my training plan to post on my refrigerator and mark off each run with a big red "x." Sometimes I think the marking of the calendar is more satisfying than the run.
Totally agree. Yesterday I stretched purely to earn that Spongebob. Maybe I'll switch to gold stars when I run out.
Post by: use2betrix on February 06, 2016, 07:49:58 AM
I hit 201lbs on the scale yesterday morning. Almost to my "first" goal of 200lbs and feel great. I've really been losing from the areas I was hoping too. Next goal will be 190. I prefer smaller goals so I can enjoy the gratification of feeling more accomplished lol.
Post by: monstermonster on February 06, 2016, 09:45:41 AM
I'm in an intensive training all next week that will have me living at a hotel and working 18 hours/day on a computer. There's a fitness center in the conference complex, so I'm hoping I'll be able to grab a workout each morning. The big struggle is going to stay self-directed motivated with my workout when I've grown used to classes and I'll be sleep deprived.
Post by: 2300 on February 06, 2016, 02:38:49 PM
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.
I've had a different reaction - not sure if this is quite the right thread for me after all ;)
I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc... I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.
That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)
I get that. I usually just skim many of the posts.
For me the specific strength goals aren't really my real goals at all. Nor is my performance on Ninja Warrior (assuming they pick me at all), nor my appearance at Bay 2 Breakers. Those things are all motivators.
My actual GOAL is to be one of those 85 year old guys who is still doing push-ups when most of his peers are using walkers (if they are still alive).
Every old person I've ever asked "what's the secret/" to have given a variant of the same answer:
"Never stop"
But in practice I found that the fairly vague and very very far off in the future goal of maintain strength and fitness as I age didn't actually get me into the gym, where a goal of "be able to lift my own bodyweight over head by May" is concrete enough to get me to do some presses every week
I love the goal of doing push-ups at 85! JR had a great post somewhere about outrunning a bear or other such real life goals to strive for. I have recently been motivating my wife by saying things like "don't you want to be able to play with our nieces, nephews, cousins etc when we're older?" It motivates her (and me) to workout more for future goals like that...more of a life-long goal of fitness than a yearly challenge, but very cool way to think of it.
On the calorie counting side I actually came to it another way. To be honest I've learned that I was eating way too little even before I was really working out. The combined effects of not eating enough, not working out, and poor sleep meant I had HORRIBLE ENERGY and never felt like I could ever work out. Sleep is relatively under control now with no screen time past 9PM and the book "Say Good Night to Insomnia" and I started working out (which meant I needed more food). I have done a handful of calorie counting days on myfitnesspal to get a "typical" and need to do a few more at which point I'll basically be done counting and into a general routine where I can add as needed.
I'll have to wait till next month for a real strength training goal update as I skipped about 3.5 weeks due to travel abroad (did walk 5-8 miles every day for 2 of those weeks though) and sickness upon return...starting back slowly though and did 1st "normal" workout last Thursday--although at lower weights/difficulty.
Post by: Icecreamarsenal on February 06, 2016, 02:57:35 PM
Hi, I'd like to join.
My primary goal is to get from a BMI of 28.5 to a BMI of 25. This means a drop in weight at 5'9" from 193 to 169.
In 2015 I made it from 202 to 180, back up to 193 as of this evening. Fasting weight is about 189.
Just eating healthier, less/no carbs, some sort of weird paleo/whole30 variation, more body-movement exercises (yoga, playing with kids), a little 10lb kettlebell action while waiting for load-screens. Looks like everybody is making good progress. Let's keep it up!
Morning fasting weight lbs
1/1/15 189
1/5/15 186
1/16/16 185 BMI 27.3
I expect this to fluctuate as the alcohol and eating out is in full effect still this new year, canceling out all my gains (losses) from cutting out bread and rice.
Oof: meeting friends, with the requisite scotch and sushi: 188.4# this morning. Basically have cancelled all weight loss. Hopefully this morning it's just the alcohol...
Post by: AcftW on February 06, 2016, 07:37:21 PM
I also ran 1 mile for the first time in a few months, but didn't time myself. At the pace I ran, which was slower than necessary, I'd guess it was about 8 or 9 minutes (My best ever was 6:36 about a decade ago while I was in school). I'm going to alternate Friday every other week doing distance running and sprints, with my end goal for distance being getting my 1.5 mile run (for PT test) back down to 10 minutes for the first time in 6 years.
Everything is going swell.
Post by: RamonaQ on February 07, 2016, 10:51:01 AM
Yesterday I ran an 8k race and got a new PR. Old PR was 55 min and yesterday I ran it in 51 min. Over 4 minutes faster! Granted, an 8k isn't the most common distance, so I don't run them very often, but that's still a pretty awesome improvement, if I do say so myself. Definitely bodes well for my sub-30 5k goal.
Post by: Bakari on February 07, 2016, 12:40:25 PM
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.
Post by: Bracken_Joy on February 07, 2016, 04:12:07 PM
Post by: hudsoncat on February 08, 2016, 06:13:00 AM
RamonaQ: Great job on the PR!
Post by: bloomability on February 08, 2016, 06:28:53 AM
Now the food tracking and meal prepping on the other hand . . . blech.
Post by: jordanread on February 08, 2016, 08:48:41 AM
I'll jump in this year!
1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
January tally:
1. Deadlift. PR went from 145lbs to 160lbs. 15lb increase. 40lbs to go!
2. Squat. PR went from 115lbs to 135lbs. 20lb increase. Met my first goal already, so shooting for 200lbs.
3. Fell down a bit on this goal. Haven't been working on my mobility really at all. Have been working my push press, though, and I stretch into front rack position as much as I can before starting. That's all I've done though. Need to get a formal mobility WOD in place for this.
I went ahead and got your goal all struck through and stuff! Way to go! Also, I realized I totally screwed up the initial goal for your and fixed that. Can everyone else double check your goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)?
Wanted to point out to the discussion from page 11 about bodyfat percentages and looking "shredded":
There's two variables involved in muscle definition.
Body fat is only half.
Muscle mass is the other.
10% bodyfat on a female athlete looks "shredded", but that same 10% on someone with no significant muscle mass just looks skinny, maybe even slightly anorexic.
If you have low bodyfat but still don't have that look, try using heavier weights in your workouts and/or do more strength training and less cardio.
That is a good point, and it seems obvious in hindsight, but I'm glad you mentioned it.
So is anyone struggling with their goals, who hasn't posted/expanded on yet? It seems like there might be a touch of struggling on certain goals, but everyone who has posted is kicking ass in general progress no matter how that looks. I know it sometimes gets embarrassing, but there won't be judgement on that front.
Post by: McBuck on February 08, 2016, 08:50:01 AM
day/target/actual:
mon /rest /13.1miles (catching up from my missed run the day before)
tues /3mi /3mi
wed /5mi /3.5mi
thurs/3mi /arms+chest day, 1hr floor hockey
fri /rest /2hrs volleyball
sat /6mi /rest
sun /9mi /9mi
Wasn't my best week for running, but I weighed in <170lbs for the first time in 2 years, so I'm happy with things on the nutrition side.
Post by: Bracken_Joy on February 08, 2016, 02:00:06 PM
1. I successfully chained my clean and jerks together, rather than the individual lifts I was doing. 2x5 at 65lbs
2. Was totally solo. DH is gone today, so I (gasp) set everything up myself. We have to do a rather tricky manuever to get the bar out of our house and into the carport, so I was happy I got it out. Even happier I got it back in. Hopefully I share DH's magic touch and the bar won't fall on the washer the way it did last time I put it away =o
Details:
Warmup: lunge walks (in the sunshine! yay! slightly less miserable!)
Deadlifts: worked up to 2x2 at 135lbs, and thought that felt good, so went for 2x1 at 155lbs
Overhead: Strict press with bar x3, then the clean and jerks as mentioned above
Skipped squats because I like to have DH do form check- I've been favoring my right knee all month, and I can't tell when I'm doing it. (GRRR. Used to body awareness, hate when I don't have it!)
Post by: Jon_Snow on February 08, 2016, 10:15:03 PM
But this past long weekend (thank you B.C. Family Day!) I have realized just how all the work and discipline have paid off in a tangible, useful way. I spent much of this past weekend splitting firewood, doing early garden prep work (building raised beds), clearing land and burning debris. I (I should say WE, Lady Snow is my fellow weekend warrior) worked HARD...harder than I've been able to work in a SUSTAINED, high intensity manner on our land before - I felt pretty great last year, but how I am feeling now is DIFFERENT. Several years ago, such work would have had me feeling wrecked and sore at the end of the day...now the end of the work day just brings a pleasant fatigue - very similar to how I feel after a lifting session at the gym...and after a hearty dinner, the desire is there to get back at it the next day. I also think my recent attention to improving my leg strength might be the real key here...it certainly feels like I am working on an increasingly solid FOUNDATION lately.
I'm on a ferry back to Vancouver right now, feeling great about how much I was able to accomplish this weekend on our island property. And I can't wait to get back in the gym in the morning. There is no stopping this train. :)
Post by: EngineerYogi on February 09, 2016, 11:39:28 AM
]For February I just want to concentrate on doing something at least 5 days a week. That can be stretching, riding, strength training, yoga, going for a walk, etc. Once I get in the habit of regularly doing "something" then I can concentrate on specifying what that "something" should beI successfully did stretching/yoga videos five days last week and strength training one day.
I told DH that was I wanted for Valentines Day was for him to encourage me to exercise and eat right. He doesn't actually have to work out with me, just remind me that I said I wanted to hit the gym or that I shouldn't eat an entire bag of M&M's. This will be hard for him since his default mode is also sedentary but when he's made these comments in the past I always end up doing the right thing. I'm hoping that if I remind him of this at night when I have all the good intentions he'll remember the next day when those good intentions have gone out the window
Haha, I feel the sentiment! DH and I can be each other's biggest motivators or total saboteurs. We tend to give each other permission to wane in our dedication (babe, I don't wanna, let's just order pizza?). I'd say most of the time we do okay, one of us will set the other straight.
Post by: EngineerYogi on February 09, 2016, 11:45:15 AM
I successfully climbed a rope for the first time last week! That was pretty exciting and surprisingly easy, I hadn't ever attempted to before though.
Diet fell way off the last week, just extra food sneaking it's way into my mouth. :/ Enjoyed myself for super bowl but my weight sky rocketed, safe to assume it's mostly water but I'm waiting for it to taper off. :P So, no reverse diet progress this week, definitely staying at the same calorie level.
Post by: mm1970 on February 09, 2016, 01:56:10 PM
I don't really want to look shredded. I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?
- Partly, I just don't want to be overweight. I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF. But, not ultras or centuries. I've found in the last few years that I am prone to injuries if I push it too hard. Running killed my hip and ankle, zumba wrecked my knee.
So, for example, I swim, I walk, I lift, I do body weight exercises. This means if I need to be able to walk a bunch, I can. I generally walk 5 miles one day per week. Oh, I'm pretty sore after (mostly my lower back), but I can do it.
I like being able to swim with my kids and not be afraid of drowning. I learned to swim at 40.
When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).
Yoga relaxes me and makes me strong. But sometimes, I don't feel like putting in a DVD.
Last week I did:
- Mon - 15 minutes of yoga in my living room. I set Alexa at "sleep music" and the timer for 15 minutes. It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked). Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend
What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great.
Anyway, I have a good friend who is 72. When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis. She's had to quit tap dancing and tennis due to the knees. She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees). She's fit and healthy but has learned to work with her body.
This is essentially what I want to be at 72. I'm reasonably fit, but hey I'm not running half marathons anymore. I can pick up my toddler without getting injured (mostly, he's almost too big for that now).
Post by: jordanread on February 09, 2016, 02:52:02 PM
I'm not sure why it took me so long to find this thread! I like reading about everyone's plans and goals. I think the goals to do ultras, and centuries, etc are great ones.
I don't really want to look shredded. I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?
- Partly, I just don't want to be overweight. I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF. But, not ultras or centuries. I've found in the last few years that I am prone to injuries if I push it too hard. Running killed my hip and ankle, zumba wrecked my knee.
So, for example, I swim, I walk, I lift, I do body weight exercises. This means if I need to be able to walk a bunch, I can. I generally walk 5 miles one day per week. Oh, I'm pretty sore after (mostly my lower back), but I can do it.
I like being able to swim with my kids and not be afraid of drowning. I learned to swim at 40.
When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).
Yoga relaxes me and makes me strong. But sometimes, I don't feel like putting in a DVD.
Last week I did:
- Mon - 15 minutes of yoga in my living room. I set Alexa at "sleep music" and the timer for 15 minutes. It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked). Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend
What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great.
Anyway, I have a good friend who is 72. When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis. She's had to quit tap dancing and tennis due to the knees. She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees). She's fit and healthy but has learned to work with her body.
This is essentially what I want to be at 72. I'm reasonably fit, but hey I'm not running half marathons anymore. I can pick up my toddler without getting injured (mostly, he's almost too big for that now).
Glad you found us!! So how do you want me to enter your goal?
Something like below?
- Consistently engage in daily activity
Post by: simpleFIblog on February 09, 2016, 06:07:41 PM
RKC Snatch Test (100 53# KB Snatches in 5:00)
Press 98 lb. kettlebell with each arm
5 strict ring muscle ups
Post by: Bakari on February 09, 2016, 09:40:00 PM
Are you making fun of my wimpy skinny Olive Oyl arms? Why I outta punch you but I'm not sure I have the strength to make a fist ;). But seriously you are right on. If I put the effort into lifting heavier weights and less reps I can get bigger fast. And being skinny armed it shows fast too. However, as a long distance runner who eats alot yet has been called anorexic in the before, I also need to cut back on the aerobic leg work stuff if I want to gain muscles in my upper body. Making some gains but hard when I'm travelling.
lol, that wasn't directed at anyone in particular! I usually don't pay attention to the names of the posters; I didn't have any clear idea if that sub-conversation was between 2 or 3 or 8 different people. Its just something I've noticed in general (esp. among female typed people).
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed! Coincidence?
Well, actually yes, but still kind of cool...
Post by: jordanread on February 10, 2016, 06:08:38 AM
Actually, I wrote a whole (controversial!!) blog post about it once, which inspired Jordan Reed to point out Kacy Catenzaro of American Ninja Warrior to me, whom I subsequently incorporated into that post... and now, a couple years later, I am trying out for American Ninja Warrior!
AND participating in a fitness thread started by none other than Jordan Reed! Coincidence?
Well, actually yes, but still kind of cool...
Coincidence? Sure...or I am a behind the scenes mastermind, shaping the planet like soft clay in my hands. My > 3 year plan of getting a Mustachian on ANW is coming together. Muahahaha. Nah, probably coincidence.
I read that (awesome) blog post of yours on your website - again agreed with your assessment - and then re read it when Jorden Read posted it here later. And again good luck on ANW if selected. We're all rooting for you.
It was a pretty good article. I liked it just for the whole challenging of assumptions.
A little late to the party, but thought I'd get on board! My company no longer pays for my gym membership, so I've shifted gears away from powerlifting to kettlebells and bodyweight movements. Here's my goals for the year:
[...]
Welcome to the gauntlet!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and added the RKC Snatch test to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035).
Post by: Jon_Snow on February 10, 2016, 02:10:29 PM
Monday's (or Tueday's when it's a long weekend) I like to sandwich cardio around my chest/shoulder/tricep workout...mainly because the weekend usually involves some sort of dietary transgressions so I like to do extra cardio as a sort of "self punishment". ;) Yesterday, I burned 370 calories on the bike before hitting the weights...then another 230 afterwards.
Tuesday's are for legs, abs, and lower back. I will walk for 20 minutes on the treadmill to warm the muscles up. But that's about it...no sense exhausting the legs with more serious cardio when you are about to abuse them properly with weights.
Wednesday...arms and upper back. I have tried doing this the day following chest and shoulders, but there is still some fatigue in the upper body present which really hurts my workout efficiency. Inserting the "leg day" in between the two upper body workouts seems to really work. I will usually try to burn 400 calories on the bike at the end of this session.
Depending on how the week is shaping up, I will dedicate either Thursday or Friday to a fairly good cardio session...usually a 5 or 10k run...but if the weather is the pits I will try to burn 600 calories on the stationary bike....with the remaining day of the week being a REST DAY.
I will stick with this template until June 1 and see where it gets me. :)
Weight is still holding steady at around 185...so if I am a bit leaner at the end of Feburary that means I'm SLOWLY gaining some muscle mass.
And I plan to attempt my little 1 minute push-up challenge on Saturday...I am HOPING I can churn out at least 45...we will see.
Post by: mm1970 on February 11, 2016, 12:08:32 PM
yesI'm not sure why it took me so long to find this thread! I like reading about everyone's plans and goals. I think the goals to do ultras, and centuries, etc are great ones.
I don't really want to look shredded. I mean, I'd love to, but considering my body type, I think it would take way more work and dedication than I'm really interested in putting in, KWIM?
- Partly, I just don't want to be overweight. I managed to lose enough of the last baby pounds at the end of last year to make that not true
- I want to be able to DO STUFF. But, not ultras or centuries. I've found in the last few years that I am prone to injuries if I push it too hard. Running killed my hip and ankle, zumba wrecked my knee.
So, for example, I swim, I walk, I lift, I do body weight exercises. This means if I need to be able to walk a bunch, I can. I generally walk 5 miles one day per week. Oh, I'm pretty sore after (mostly my lower back), but I can do it.
I like being able to swim with my kids and not be afraid of drowning. I learned to swim at 40.
When I swim, I've noticed the occasional shoulder twinge if I try to go too fast, so I dial it back (dialing it back is HARD for me, my body has forced me into it).
Yoga relaxes me and makes me strong. But sometimes, I don't feel like putting in a DVD.
Last week I did:
- Mon - 15 minutes of yoga in my living room. I set Alexa at "sleep music" and the timer for 15 minutes. It was way better than doing nothing!
- Tue - swap 30 laps
- Wed - walked kids to school (1.5 miles round trip)
- Thu - swam 30 laps
- Fri - did a 15 min HIIT workout DVD at home
- Sat - was a lazy bum (well, took kiddo to swim, grocery shopped and cooked). Actually I think I did 12 pushups.
- Sun - 5 mile walk with a friend
What's important to me is to remind myself to do SOMETHING - if I even just walk a mile on my lunch break, or do some squats and pushups, that's great.
Anyway, I have a good friend who is 72. When I met her 14 years ago, she was doing 3-day walks for Breast Cancer, tap dancing, and playing tennis. She's had to quit tap dancing and tennis due to the knees. She's still doing the 60 mile walks (and associated training). She takes a back stretch class at the YMCA, and also does strength training and HIIT at the Y (modified for her knees). She's fit and healthy but has learned to work with her body.
This is essentially what I want to be at 72. I'm reasonably fit, but hey I'm not running half marathons anymore. I can pick up my toddler without getting injured (mostly, he's almost too big for that now).
Glad you found us!! So how do you want me to enter your goal?
Something like below?
- Consistently engage in daily activity
Post by: hudsoncat on February 12, 2016, 07:53:15 AM
I know I will run this weekend, but this post is more for accountability to actually go complete the race than to blow it off for the much nicer day expected on Sunday. I've already registered and I hate to throw away the $10 registration fee.
Post by: jordanread on February 12, 2016, 08:24:26 AM
yes
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome again!
Post by: jordanread on February 12, 2016, 04:20:46 PM
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:
- You use energy when you work out (or by being alive).
- Energy, when consumed in the human body, is measured by calories.
- A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
- An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1°C @ 1 atmosphere
- The body uses the easiestly accessible energy by default.
- Food eaten (prior to digestion) is the easiest accessible energy.
- Simple carbohydrates are the easiest to turn to energy.
- If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out)
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.
Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:
(https://media.giphy.com/media/MBVemoHuyw9Ik/giphy.gif)
*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).
Post by: Bakari on February 12, 2016, 05:56:41 PM
... or eat on an empty stomach?
You should definitely only eat on an empty stomach, esp. if you are trying to lose weight. The alternative would be to eat when you are already full (or at least not hungry)!
Quote
Good so far
- You use energy when you work out (or by being alive).
- Energy, when consumed in the human body, is measured by calories.
- A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
- An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1°C @ 1 atmosphere
- The body uses the easiestly accessible energy by default.
Quote
prior to digestion, food eaten is not accessible to the body at all.
- Food eaten (prior to digestion) is the easiest accessible energy.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar). However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.
Quote
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).
- Simple carbohydrates are the easiest to turn to energy.
- If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out(https://s3.amazonaws.com/tapatalk-emoji/emoji6.png))
But there's a major caveat! If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more. Which will cancel out any gains made from working out with no fuel.
Also, the body doesn't discriminate much between burning fat and burning muscle. Consumed protein tends to preserve muscle though.
For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)
Post by: jordanread on February 12, 2016, 09:49:08 PM
Makes a fair amount of sense. Good catch on that funny little brain fart at the beginning. I'll look more into this on Monday. Thanks for the reply!... or eat on an empty stomach?
You should definitely only eat on an empty stomach, esp. if you are trying to lose weight. The alternative would be to eat when you are already full (or at least not hungry)!QuoteGood so far
- You use energy when you work out (or by being alive).
- Energy, when consumed in the human body, is measured by calories.
- A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
- An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1°C @ 1 atmosphere
- The body uses the easiestly accessible energy by default.
Quoteprior to digestion, food eaten is not accessible to the body at all.
- Food eaten (prior to digestion) is the easiest accessible energy.
The easiest to access energy is ATP already in the cells, followed by creatine, and then possibly glycogen (not sure if glycogen would come just before or just after recently consumed sugar). However, the stores of (esp. ATP) are low and are burned through quickly, and then, yeah, recently digested food is more readily available than stored fat or protein.QuoteI usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose).
- Simple carbohydrates are the easiest to turn to energy.
- If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out(https://s3.amazonaws.com/tapatalk-emoji/emoji6.png))
But there's a major caveat! If you work out first, you will be a lot more hungry, and unless you are measuring portions, you will almost definitely eat more. Which will cancel out any gains made from working out with no fuel.
Also, the body doesn't discriminate much between burning fat and burning muscle. Consumed protein tends to preserve muscle though.
For both those reasons, it might be better to consume a high protein meal (or all protein, like a whey shake) pre-workout, (and maybe serve breakfast in advance and set it aside, and then don't allow yourself seconds when you eat after the workout)
Post by: horsepoor on February 12, 2016, 10:00:46 PM
Post by: Bracken_Joy on February 13, 2016, 09:08:00 AM
Post by: use2betrix on February 14, 2016, 05:36:04 AM
Post by: EngineerYogi on February 14, 2016, 08:28:38 AM
I know that I could have found this information had I googled about instead of writing this post, but I figured...screw it, I love this place and the information can be valuable. Here is my question:
Should one eat prior to a work out, or eat on an empty stomach? If they should eat (or if they have to), what should be consumed?
So here are my basic assumptions, some backed up by actual science, others based strictly on experience and theory:
- You use energy when you work out (or by being alive).
- Energy, when consumed in the human body, is measured by calories.
- A calorie (at least when it comes to food) is actually a kilocalorie (meaning 1000 calories)*
- An actual calorie (read that: 1000/kilocalorie) is the approximate amount of energy it takes to raise the temperature of 1 gram of water 1°C @ 1 atmosphere
- The body uses the easiestly accessible energy by default.
- Food eaten (prior to digestion) is the easiest accessible energy.
- Simple carbohydrates are the easiest to turn to energy.
- If one doesn't eat prior to a workout, the body will use what energy it has access to (assuming one doesn't bitch out
I usually try to workout before I eat breakfast, because I feel that it's better for losing weight (and I have some to lose). So yeah...my thoughts are that we lose weight (since the energy is from the stored awesomeness we have in our body) when we don't eat before a workout, but pushing ourselves will make for more effective muscles, regardless.
Jeez, that was stupid long considering all I wanted to say was the last paragraph. All right, I know that this could devolve into a discussion about what one thinks someone else should do. I don't want that. If it's something that works for you, say that. If it's something backed up by science:
(https://media.giphy.com/media/MBVemoHuyw9Ik/giphy.gif)
*There is an actual standard based on the extremely measurable 'joule', since a kilojoule and a kilocalorie are pretty close. In America, we don't do that because things (which are stupid IMHO).
The short answer, do what makes you feel good/works for you. If you're happy with how things are going then keep it up, if you are feeling sluggish in workouts or not making the progress you think you should then it might be time to change things.
The long answer, it depends entirely on the types of exercise you are engaging in and the time of day you exercise. Your science breakdown is pretty spot on! The caveat comes if you are doing high intensity exercise and trying to live a low carb lifestyle, you'll eventually fall flat. Training like crossfit, power lifting, and high intensity interval training(HIIT) require easily accessible carbohydrate sources (primarily in the form of glucose or glycogen) for the intense short bursts. Your body can't process stored fat/protein fast enough to fuel the high intensity periods so it goes for glucose or muscle glycogen.
If you are just doing low or moderate intensity work like jogging, walking, yoga, etc you don't need the same access to quick fuel.
If you exercise early in the morning eating most of your carbs at your last meal of the day can be one way to fuel your next morning's workout. If you exercise in the afternoon then your meals from earlier in the day should be enough.
It is recommended though that you get 25g of protein 30 minutes before and after your workout to help support "muscle protein synthesis." This will preserve your muscle and help rebuild after exercising. Unless you are exercising twice a day at a high level you don't need carbs after your workout, your next meal will suffice.
Example: I workout in the afternoon, I usually eat a snack an hour and a half before I workout that contains 30-50g of carbs and 25g of protein, usually in the form of steel cut oatmeal with honey a little milk and a scoop of whey protein powder. After I workout I get in a quick carb, usually a rice krispies treat or maybe a banana or some dates, and then have a meal a little lower in fat with protein and carbs for dinner.
For a morning workout, I'd eat a carb heavy meal for dinner, then in the morning I'd have a cup of coffee, a banana, and a protein shake. I'd do a quick carb post workout and then eat a well balanced breakfast 30 minutes to an hour later.
I am a certified coach for Eat to Perform, (though I don't get paid or have an affiliate link...yet) and this is the principle they teach (with 2 PhD guys and a ton of research between them). The idea is to fuel your exercise so you can perform at a higher level (and it goes everyone, not just athletes) and you burn your extra body fat on your rest days. On rest days it is suggested you eat lower carbohydrates to help facilitate this. Here is a detailed post from the ETP founder himself: https://www.facebook.com/EatToPerform/posts/684013334961685 (bonus, he makes an aside about watching Breaking Bad :D )
Post by: EngineerYogi on February 14, 2016, 09:05:59 AM
I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.
My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.
Post by: Jon_Snow on February 14, 2016, 02:31:02 PM
I will try again in a few months...hopefully can make it into the 50+ rep range.
Interestingly, the current verified world record for most push ups in one minute is 138. :)
Post by: Bracken_Joy on February 14, 2016, 03:34:01 PM
Warmup: lunge walk
No squats today
OH: 10x1 at 75lbs, power clean and jerk
Deadlift: 7x1, then 1x2 of 135lbs
Went pretty light since DH is sick, and I'm hoping not to get sick.
Post by: Longwaytogo on February 14, 2016, 04:00:25 PM
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)
I will try again in a few months...hopefully can make it into the 50+ rep range.
Interestingly, the current verified world record for most push ups in one minute is 138. :)
Nice! Just tried and got 33. Had to take 2 little breaks and just hold in Plank.
My DH and I bought a bicycle. We only bought one so that we could make sure it would get use before we got a second. DH decided he wants to start riding to work and I'd like to do the same. We both did trial attempts this weekend and see this being feasible for us.
I rode yesterday around the neighborhood to get the wobbles out and experiment with shifting gears (but just like the saying goes, "it's like riding a bike" I picked it all up quickly). My trial run to work took 13 minutes there and 11.5 minutes back, it is 2.5 miles and literally uphill both ways. :P The hill there is worse, I had a peak heart rate of 167 bpm just from the climb.
My bike muscles need some conditioning but it will only happen with consistency. So my new goal is to bike to work once a week to start.
Certainly sounds like a manageable distance. Have fun!
Post by: Bakari on February 14, 2016, 05:45:26 PM
Managed 43 push-ups in 60 seconds yesterday. Came out of the gate impressively...but at around 30 reps things started to get difficult quickly. The last 5 proved to be somewhat torturous. ;)
I will try again in a few months...hopefully can make it into the 50+ rep range.
Interestingly, the current verified world record for most push ups in one minute is 138. :)
I'd recommend doing it way more often than once a month if you want to get better. More like once every few days.
I did it once every few days (along with other stuff) in preparation for bootcamp (pushups in a minute is one of the fitness standards), and went from around 35 to around 70 in a few months (and then actually lost some at bootcamp!)
I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina, there just isn't time to do 2.3 full range of motion push-ups every second!
Post by: Longwaytogo on February 14, 2016, 05:47:19 PM
I have some doubts as to whether 138 were all full range of motion, straight elbows up, chest to within 3 inches of the floor down, back straight the entire time. Even if a person has the stamina, there just isn't time to do 2.3 full range of motion push-ups every second!
I agree.
Also Bakari - good luck with ANW, me and my kids love that show!
Post by: hudsoncat on February 14, 2016, 06:24:38 PM
Weekly summary:
- 4 runs, including a 5K. It was a cut back week mileage wise, which was nice.
- 2 swims. Including a full pool mile today! I've only done that once before.
- 1 round of Iron Strength for Runners.
- 1 round of yoga
I did run and finished the 5K in 29:57. Slower than my PR, but it was around 5*F which is well below where my pace usually starts to slow. So I feel pretty good about it. It was only my second time under 30 minutes for 5K!
Post by: fallstoclimb on February 15, 2016, 03:18:44 PM
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
Post by: Bracken_Joy on February 15, 2016, 03:26:29 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)
You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.
Hope one of those resources helps, and welcome to the thread!
Post by: jordanread on February 15, 2016, 03:32:48 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).
That being said, what have you tried already?
Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?
And while typing this, Bracken_Joy also offered some kickass advice!! I've watched the mobilityWOD folks (mentioned in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036)
Post by: AcftW on February 15, 2016, 03:43:25 PM
I can't work out on an empty stomach -- I would get lightheaded and most likely pass out on the treadmill, which would not be pretty. I have low blood pressure/low blood sugar and passing out is something that comes naturally to me.
Made this mistake today (And I also have lower blood pressure). I was off work, so I decided to go to the gym about an hour after I woke up instead of in the afternoon when I'd normally get off. All I had was half a protein shake an hour before, and twice while working out I got lightheaded. I was also unable to finish my third set of deadlifts, which has never happened before.
I was definitely lacking the usual energy I have. Live and learn I guess. I'm going to stick with the afternoon route with a 600-800 calorie lunch a couple hours before.
Post by: EngineerYogi on February 15, 2016, 04:14:54 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/
Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.
Post by: jordanread on February 15, 2016, 04:51:02 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/
Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.
First, I love your feedback ETYL.
Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?
Post by: Bakari on February 15, 2016, 07:17:23 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
There's a ton of good information in the first two posts in this MMM thread:
http://forum.mrmoneymustache.com/off-topic/the-fitness-megathread/
including a large section on bodyweight exercises.
You would probably not want to do Insanity (or most video based workouts), they tend to focus more on cardio, which is what you get the most of already.
There is actually not much science to support the idea that flexibility prevents injury:
http://www.ncbi.nlm.nih.gov/pubmed/9368275
http://www.runnersworld.com/stretching/does-stretching-prevent-injuries
http://www.ideafit.com/fitness-library/does-stretching-reduce-injury-risk-0
Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility). The best exercise to strengthen those core muscles is deadlifts ( heavy ones!)
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference. So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.
Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...)
I agree with her completely (well, aside form the "loving" deadlifts part! I kind of hate them, but its important)
Post by: Bracken_Joy on February 15, 2016, 08:39:45 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
You might consider going in for an Functional Movement Screen (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.
I also like this (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!
Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).
That's the MobilityWOD guy =) Sorry, tickled me that the recommendation came up from two separate presentations of his work.
Love the Functional Movement links, thank you for those!
Post by: horsepoor on February 15, 2016, 09:00:55 PM
Popping into this thread for the first time. Does anyone have advice/resources for putting together a simple bodyweight routine for cross training /injury prevention purposes?
I'm having a surprisingly hard time finding guidelines here, although I can't imagine I'm in a rare situation. I'm a cyclist who also hikes and rides horses. I could stand to lose 10 pounds but weight loss is neither a primary nor a secondary goal. I'm mostly just looking for a cross training routine for injury prevention purposes.
Because I love my other activities, I don't have a lot of patience for stretching & strengthening (which I don't enjoy), but I want to do it to help keep me active and out of PT. I don't have any interest in all those HIIT workouts - usually I've just hopped off the bike so my heart rate is already up. I'm looking for mostly bodyweight exercises although I do have a couple lady barbells laying around that I could incorporate.
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
I've tried the sworkit app but I get annoyed with random exercises thrown at me. I've done that 7 minute workout before and its OK but I don't really have interest in doing, say, jumping jacks, when I've just spent 90 minutes on the trainer (and then also it ignores problem areas like tight hip flexors).
I'd love recommendations for other apps, websites, books, anything that can help me put together something simple and repeatable that will just serve to keep me healthy.
You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately. Need to re read it myself.
Hip stretches are a must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down. The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse. Just be prepared for muscles wanting to cramp, try to back off and work through it.
Post by: fallstoclimb on February 16, 2016, 09:23:16 AM
Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).
That being said, what have you tried already?
Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?
I do have a history of injuries: knee, hip flexor & an issue with my scapula/thoracic & cervical spine that I'm still dealing with. (This is a long story -- PT didn't get me all the way back & my scans were clear -- right now my approach is gabapentin for the nerve tingling & denial for the spine cracking & instability.) I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises.
The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on. One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike. Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad. As long as I ease into things and ice when I do too much, it's manageable.
I briefly tried both crossfit and kettlebells and spent about a year and a half lifting at home. Wound up injuring myself in both crossfit and lifting and I sold the weights. (I said lady barbells in my original post mistakingly -- what I have lying around are just 10 lb dumbbells - the barbells and heavy weights are all gone.) I liked kettlebells a lot but PT said it was a terrible idea for me.
Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit. The latter is not working, mostly from a motivation standpoint. I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.
I have two main challenges:
1) When I have time to work out, I choose the bike, always. You mention Insanity -- we do have those DVDs, but realistically I know I'm not going to do those on even a semi-regular basis. A conditioning and strengthening program requiring hours a week just isn't going to happen. I'm realistic about my expectations here. ~20 minutes 4 times a week is about the most time I will give stretching & strengthening. (And I do think this is enough time for what I am really looking for, but maybe I'm wrong?)
2) Working out goes hand in hand with a risk of injuries by definition. After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves. If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights. But, it's just me in my basement, and I know where my priorities lie -- on the bike.
If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)
You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.
Hope one of those resources helps, and welcome to the thread!
I've looked into mobility workouts before, but because I am a little hypermobile (with the exception of my hips) I'm not sure they are really for me. However, that Agile Eight looks perfect for my hips -- thanks! I'm already doing a few of those exercises (avid user of the foam roller), but I will incorporate all of them. This is exactly the sort of thing I was looking for.
I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/
Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.
Thanks, I'll check out Nerd Fitness. I did look into that a little bit a couple years ago but was focused more on lifting at the time. Unfortunately I can't do pull-ups and have given up on those. I'll try to see if I can fashion an inverted row set up in my basement -- Im a little nervous about bringing a table down on me though!
Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility). The best exercise to strengthen those core muscles is deadlifts ( heavy ones!)
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference. So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.
By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike. I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line. Although most of my injury prevention approaches have just resulted in injuries...
A bad deadlift is what caused a lot of my injuries, so that's off the table. I know that I am "wrong" in my reaction to this. I 100% believe that deadlifts are important. I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake. I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back. However, unfortunately, I'm not going back to weight lifting. This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane). It's been two years and I don't think I'm ever going to be back to normal. I'm never deadlifting again.
I will add the modified girl pushup into my routine. I hate these and I feel that it is arm strength, not back strength, that is my true limiting factor. I also seem to never get better at these -- but I will keep trying....
I certainly agree that what I need to address are my weak areas, which is for sure my upper body.
You might consider going in for an Functional Movement Screen (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.
I also like this (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!
Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).
I do the couch stretch as well - agreed, that one is great. I actually got the Foundation book for my husband this Christmas because he has some more typical lower back issues but I haven't found a whole lot in there for me.
This functional movement screen sounds AMAZING and perfect for me. You can get them done for free?? How so? Do you have to go to a seminar?
You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately. Need to re read it myself.
Hip stretches are a must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down. The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse. Just be prepared for muscles wanting to cramp, try to back off and work through it.
I'm trying to imagine this hip stretch -- you move your leg back from the hip, I assume? Do you do both legs at once?
Do you have any thoracic spine issues from riding? Mine are caused from other problems, but a couple other women I ride with have similar issues Riding certainly aggravates it, especially with a more forward/downhill horse, which is one reason I want to strengthen my back.
Thanks again to everyone who took the time to respond -- I was so surprised and excited by all the replies I got to this. At the very least I have what I need to put together a little routine on my own for the time being!
Post by: jordanread on February 16, 2016, 10:08:29 AM
- A member of the forum pops in here.
- Said member explains an issue and asks for advice.
- A plethora of participants in this thread rushed to provide all kinds of useful knowledge.
You all make this an awesome place to be, and I feel honored to be running this gauntlet. Jon_Snow called last year's S&F thread a 'megathread' (and apparently there is an actual one that Bakari posted), and the reason for that is all of you.
Thank you all.
OK, enough of this emotional and being proud stuff. I should have said that you kick ass and move on. Oh well, what happens, happens.
While I was writing this, it looks like F2C commented, and pretty much answered all of the questions posed.
Oh wow thank you for all the quick and useful advice! I have my work cut out for me here. I added Anatomy for Runners to my library holds -- unfortunately they don't have Athletic Body in Balance.That is what we do here!!
I'm personally not a huge fan of the term 'manageable'. I'm more all about total body healthiness, but I haven't had the injuries you've mentioned, so it could just be that I haven't experienced things that result in constant pain.Hey F2C, welcome to the thread. I, obviously, love the convict conditioning thing, but I can admit that it can get a bit boring, even though the results are pretty good. Especially considering the slowness of the exercises. To that end, I've chatted with Neila Ray (who is not a mustachian as far as I know), and found that with a touch of imagination, one can make her Hero's Journey (http://darebee.com/programs/hero-journey.html) pretty fun. Have you tried that? I know Bakari has talked about the video based workouts (and can comment on the crazy amounts of them that I've tried/have), I've found Shaun T's Insanity to be pretty awesome, fun and hard. Hip flexors are a bitch, and I've had some temporary issues with them, but my limited experience with Kettlebell swings tells me they are working them(or I have really bad form).
That being said, what have you tried already?
Also, I'm assuming that when you say 'injury prevention', you don't have any injuries, and want to build muscles to protect your joints. Is that correct?
I do have a history of injuries: knee, hip flexor & an issue with my scapula/thoracic & cervical spine that I'm still dealing with. (This is a long story -- PT didn't get me all the way back & my scans were clear -- right now my approach is gabapentin for the nerve tingling & denial for the spine cracking & instability.) I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises.
The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on. One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike. Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad. As long as I ease into things and ice when I do too much, it's manageable.
I briefly tried both crossfit and kettlebells and spent about a year and a half lifting at home. Wound up injuring myself in both crossfit and lifting and I sold the weights. (I said lady barbells in my original post mistakingly -- what I have lying around are just 10 lb dumbbells - the barbells and heavy weights are all gone.) I liked kettlebells a lot but PT said it was a terrible idea for me.
Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit. The latter is not working, mostly from a motivation standpoint. I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.
I have two main challenges:
1) When I have time to work out, I choose the bike, always. You mention Insanity -- we do have those DVDs, but realistically I know I'm not going to do those on even a semi-regular basis. A conditioning and strengthening program requiring hours a week just isn't going to happen. I'm realistic about my expectations here. ~20 minutes 4 times a week is about the most time I will give stretching & strengthening. (And I do think this is enough time for what I am really looking for, but maybe I'm wrong?)
2) Working out goes hand in hand with a risk of injuries by definition. After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves. If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights. But, it's just me in my basement, and I know where my priorities lie -- on the bike.
I get you. I haven't done a lot recently, but I do love me some biking!!
If I'm reading right, it sounds like you're looking for injury prevention, which to me says mobility work. I have found mobilityWOD https://www.youtube.com/user/sanfranciscocrossfit (https://www.youtube.com/user/sanfranciscocrossfit)to be a wonderful resource, also gymnasticsWOD . MobilityWOD is by a PT, but gymnasticsWOD https://www.youtube.com/user/nakaathletics (https://www.youtube.com/user/nakaathletics) has a lot on body positioning that has changed how I approach basic movement. Good to be had with both.
(What the hell, gymnasticsWOD rebranded it as "freestyle connection". Whatever, same dude)
You mentioned tight hips- I deal with hyperlordosis, and have found the "Agile Eight" quite helpful. Pretty quick to do, too. https://www.t-nation.com/training/defranco-agile-8 (https://www.t-nation.com/training/defranco-agile-8) Not sure exactly what you mean by tight hips though, so may not be exactly what you're looking for.
Hope one of those resources helps, and welcome to the thread!
I've looked into mobility workouts before, but because I am a little hypermobile (with the exception of my hips) I'm not sure they are really for me. However, that Agile Eight looks perfect for my hips -- thanks! I'm already doing a few of those exercises (avid user of the foam roller), but I will incorporate all of them. This is exactly the sort of thing I was looking for.I really like this resource, you might find some interesting ideas:
http://www.nerdfitness.com/bodyweight-training-resources/
Essentially rows, inverted rows and/or pull-ups are what you need for you back (I love deadlifts too...) and the push-up is the quintessential upper body exercise(tons of variations based on ability and you can work your way up through progressions). Squats and lunges are great for the lower body, but if you're already happy there then feel free to skip.
Thanks, I'll check out Nerd Fitness. I did look into that a little bit a couple years ago but was focused more on lifting at the time. Unfortunately I can't do pull-ups and have given up on those. I'll try to see if I can fashion an inverted row set up in my basement -- Im a little nervous about bringing a table down on me though!Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility). The best exercise to strengthen those core muscles is deadlifts ( heavy ones!)
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference. So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.
By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike. I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line. Although most of my injury prevention approaches have just resulted in injuries...
A bad deadlift is what caused a lot of my injuries, so that's off the table. I know that I am "wrong" in my reaction to this. I 100% believe that deadlifts are important. I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake. I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back. However, unfortunately, I'm not going back to weight lifting. This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane). It's been two years and I don't think I'm ever going to be back to normal. I'm never deadlifting again.
I will add the modified girl pushup into my routine. I hate these and I feel that it is arm strength, not back strength, that is my true limiting factor. I also seem to never get better at these -- but I will keep trying....
I certainly agree that what I need to address are my weak areas, which is for sure my upper body.
You might consider going in for an Functional Movement Screen (http://www.functionalmovement.com/). You'll have to google for your local area, but I've had them done for free several times. The test is designed to score your stability, mobility, and motor patterns for these movements: deep squats, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability quadruped. The person giving the screen will give you recommended exercises to improve your problem areas. I've had 4 screens over the past 2.5 years and each time the exercises have improved my mid line stability (my main weakness). That said, you could just pick a basic exercises from each of the 7 categories, here (http://www.functionalmovement.com/exercises), and start doing them regularly. Also, if you know you need to improve your spine stability, then you should probably care that you can't do a proper push-up. They require a lot of trunk stability.
I also like this (http://www.amazon.com/Athletic-Body-Balance-Gray-Cook/dp/0736042288/ref=sr_1_1?ie=UTF8&qid=1455590960&sr=8-1&keywords=athletic+body+in+balance+by+gray+cook)book, Atheltic Body In Balance by Gray Cook, and this (http://www.amazon.com/Foundation-Redefine-Your-Conquer-Confidence/dp/1609611004/ref=sr_1_2?ie=UTF8&qid=1455591124&sr=8-2&keywords=foundation+book)book, Foundation by Eric Goodman. Both focus pretty heavily on core and posterior chain strengthening, which is great for desk workers like us!
Finally, I have tight hip flexors and I love the couch stretch (video (http://www.mobilitywod.com/propreview/couch-stretch-tight-hips-dont-go-in-the-pain-cave-mobility-project-episode-2/)). This guy's book (http://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?ie=UTF8&qid=1455591324&sr=8-1&keywords=becoming+a+supple+leopard), Becoming a Supple Leopard, is good for working on flexibility too, but it's definitely crossfit oriented (which could be a turn off).
I do the couch stretch as well - agreed, that one is great. I actually got the Foundation book for my husband this Christmas because he has some more typical lower back issues but I haven't found a whole lot in there for me.
This functional movement screen sounds AMAZING and perfect for me. You can get them done for free?? How so? Do you have to go to a seminar?You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately. Need to re read it myself.
Hip stretches are a must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down. The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse. Just be prepared for muscles wanting to cramp, try to back off and work through it.
I'm trying to imagine this hip stretch -- you move your leg back from the hip, I assume? Do you do both legs at once?
Do you have any thoracic spine issues from riding? Mine are caused from other problems, but a couple other women I ride with have similar issues Riding certainly aggravates it, especially with a more forward/downhill horse, which is one reason I want to strengthen my back.
Thanks again to everyone who took the time to respond -- I was so surprised and excited by all the replies I got to this. At the very least I have what I need to put together a little routine on my own for the time being!
Once again, that's what we do here. Welcome again!!
Post by: EngineerYogi on February 16, 2016, 10:10:14 AM
First, I love your feedback ETYL.
Thank you. :)
Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?
For NF, I would start here: http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/ :) It's probably got a lot of stuff you already know, but there should be some new things in there too and it's always nice to revisit topics and reinforce your knowledge.
Post by: jordanread on February 16, 2016, 10:44:57 AM
First, I love your feedback ETYL.
Thank you. :)Second, you've mentioned NerdFitness (hereafter NF) before. I really need to look into that. It's so much easier to commit to something, and never look at anything else...because, well, you've already decided. Any places for me to start?
For NF, I would start here: http://www.nerdfitness.com/blog/2013/02/28/strength-training-101/ :) It's probably got a lot of stuff you already know, but there should be some new things in there too and it's always nice to revisit topics and reinforce your knowledge.
Thanks!! I'll check it out this week.
Post by: Jon_Snow on February 16, 2016, 10:54:37 AM
Post by: EngineerYogi on February 16, 2016, 12:29:22 PM
I'm starting to think that there might be something amiss with my form when I do dumbbell side laterals. I seem to tweak something in my shoulder every time I do them. The personal trainers in my gym have been trying to make eye contact with me for a while now - I can tell they want to get their hands on me. I'm thinking about enlisting one just to brush up my form on a few exercises I suspect I may be doing incorrectly - dumbbell chest flys seem to hurt something in my shoulder too. :(
Do you warm up the shoulders at all before performing these? These are good for warm-ups, I do them before any upper body training session (chest, shoulders, etc):
http://startingstrength.wikia.com/wiki/File:DC_Training_Shoulder_Stretch 2 sets of 15
https://www.youtube.com/watch?v=yAwAOEBNj70 Bad video quality, not exactly well produced, but do 15 reps of each move he shows for 2 sets.
Taking videos of yourself performing lifts can be enlightening too, you might think you're doing it right (or not) and video could show you otherwise or give you an idea of what to fix.
Post by: Bracken_Joy on February 16, 2016, 03:29:30 PM
Legit crazy awesome victory today: I got in a front rack position!!!!!!!!!!!!!!!!!!!!!!!!! I have literally no clue how my mobility improved so much, since I haven't been working on it (whoops, sorry January review promises I made...). But today DH had me do "thumbs on shoulders" and progress from there. I didn't put any weight on the bar, but I did a couple front squats with a proper rack position. Mind blowing. This from the lady who can barely raise her arms above parallel with supinated palms. Still have a long way to go with my lat tightness, but this is a huge improvement, and technically achieves one of my goals. Guess I shoulda upped the ante on that goal!
Workout today:
Warmup: lunge walks
Squats: backsquat up to 5x1 at 135lbs (in lifting shoes)
No deadlifts today
Front rack mobility work
OH: worked clean and jerk form. Wasn't counting, since we were so form focused today, but I think about 15x1 at 65lbs. Getting the proper front rack will help with form on this, but is going to take some tweaking. Mainly worked on the 'first extension' part of the lift today.
Didn't end up doing anything yesterday- it seems like I'm missing at least one workout per week (Tuesday last week, Monday the two weeks before that, etc). Trying not to get down on myself for this- life has been busy enough that I should just be happy I'm still working out twice weekly and seeing progress.
Post by: horsepoor on February 16, 2016, 07:30:16 PM
You've gotten a ton of advice already, but the book Anatomy for Runners came to mind immediately. Need to re read it myself.
Hip stretches are a must for riding. During walk warmup I usually drop my stirrups and really pull my leg back and down. The movement of the horse helps loosen up the hip flexors in a way I haven't been able to offer the horse. Just be prepared for muscles wanting to cramp, try to back off and work through it.
I'm trying to imagine this hip stretch -- you move your leg back from the hip, I assume? Do you do both legs at once?
Do you have any thoracic spine issues from riding? Mine are caused from other problems, but a couple other women I ride with have similar issues Riding certainly aggravates it, especially with a more forward/downhill horse, which is one reason I want to strengthen my back.
Thanks again to everyone who took the time to respond -- I was so surprised and excited by all the replies I got to this. At the very least I have what I need to put together a little routine on my own for the time being!
Yes, I bring both legs back and try to keep knees pointing forward and seat bones connected to the saddle. I'll pull my hamstring back if needed to keep the thigh flat against their horse. If it's too difficult you can bring one leg back at a time to start. The next level up is to swing one lower leg back and grab your ankle to stretch more of the front part of the hip/groin, but my hamstrings often threaten to cramp when I try that one.
No back problems yet with riding. Hopefully that holds true with sitting trot on my new warm blood as I hit my 40s.
Post by: Bakari on February 17, 2016, 05:22:58 PM
~20 minutes 4 times a week is about the most time I will give stretching & strengthening. (And I do think this is enough time for what I am really looking for, but maybe I'm wrong?)
I think that sounds reasonable, particularly if it follows a ride so that you don't have to spend time warming up
Quote
2) Working out goes hand in hand with a risk of injuries by definition. After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves. If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights. But, it's just me in my basement, and I know where my priorities lie -- on the bike.fair enough. I'm no professional trainer, but I doubt there is any way to quantify any "correct" balance between risk of being injured by the exercise itself and getting strong enough to prevent other injuries. For most regular average people it is much more toward the heavy exercise side, for a lot of enthusiastic athletes its more to the gentle side. But since you have special considerations from past injuries, finding the balance will be even harder.
Be suspicious of anyone, whether a doctor or a trainer or anyone else who claims with confidence to know exactly the right balance for you.
Not sure exactly what you mean by "injury prevention", but one of the most common is lower back, and those are overwhelmingly caused by weak muscles, (not poor flexibility). The best exercise to strengthen those core muscles is deadlifts ( heavy ones!)
Just in general, strong muscles protect joints, so whatever area you are weakest (sounds like upper body strength for you) is the place where adding strength exercises can make the biggest difference. So in order to combat desk job, prevent injury, etc, maybe that's reason to care about being able to do push-ups. But its ok to start small, do the modified ("girl") push-up until you get there.
Quote
By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike. I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line. Although most of my injury prevention approaches have just resulted in injuries...
A bad deadlift is what caused a lot of my injuries, so that's off the table. I know that I am "wrong" in my reaction to this. I 100% believe that deadlifts are important. I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake. I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back.
Well, with all those caveats, there's nothing left to say!! :-)
I totally understand. I've done the same thing (though not as bad) - I once tried to go up too much on a deadlift, had bad form, and was basically crippled for days, in moderate pain for weeks, and it took months to get back to normal.
After that I was scared to do it at all, and I don't think I did for probably a couple years. When I finally did, I started way on the safe side, doing much less than I could have, and even today, many years later, my deadlift trails my other lifts by a lot in what is expected by the fitness charts for my age gender and level of training.
Of course, working as a hauler / mover / construction guy, the risk to me of letting my back get weak is higher than that of the exercise in the long run. Its more often people who don't exercise at all, and then one day they have to move some furniture up a flight of stairs that get hurt the most...
If nothing else, I'd recommend to try to start paying close attention to how you lift anything, ever, or even reach down to floor level. I've been noticing that most people by default bend at the waist and rarely at the knees. And then that becomes habit, so when they pick up something heavy they do the same thing. If you are picking up a coin, or cleaning a spill, whatever, try to get in the habit of bending at the knee and keeping your back upright, just like how you would do a proper deadlift.
Quote
I will add the modified girl pushup into my routine. I hate these and I feel that it is arm strength, not back strength, that is my true limiting factor. I also seem to never get better at these -- but I will keep trying....
I certainly agree that what I need to address are my weak areas, which is for sure my upper body.
Just add some pull-ups and you get most of your upper body with no weights. Unfortunately no really great modification, with no equipment many suggest just trying to hang as long as possible as a progression. There's also starting with feet and the floor and jumping for some momentum, and then finishing with arms.
Post by: hudsoncat on February 18, 2016, 09:01:31 AM
Any ideas of how I can keep them from hurting, ways to stretch the inside of the calf muscles, or thoughts on what I might be doing wrong?
Rolling it with a ball is a great suggestion. If it continues to be an issue though, check out your shoes. Wearing the correct shoes for your stride? Wearing old shoes that have broken down a bit? I started C25K in an old pair of cross trainers I'd had for a while and was amazed when a friend talked me into going to a running store to be properly fitted. Running overall felt better afterwards.
The sticker shock hurt a bit the first couple of times, but now that I have a good idea what works for me and what doesn't I pick up last year's model online at a pretty good discount.
Post by: Exhale on February 18, 2016, 11:07:09 AM
Post by: monstermonster on February 18, 2016, 11:17:04 AM
This month started out strong (6 days/week of going to the gym) but last week I was at an intensive training that was 17+ hours/day and any work out time was equivalent to lost sleep.
I only made it to the gym 4 times for 25 minutes each. There wasn't much space or equipment, so mostly I just did treadmill, modified burpees (wrist extension probz), and pull-ups. None of the workouts felt very good or even well-organized because I was so sleep-deprived. This is why I like classes more than self-directed workouts.
I flew back Monday and promptly got really sick. Sick enough going to the gym is NOT an option. Perhaps tomorrow will be the first day all week I can go to the gym, but breathing is going to be hard still. I'm really bummed about this, because I don't want to lose steam on working out especially when I'm still shelling out $$ for the fancy ClassPass this month.
Post by: big_owl on February 19, 2016, 06:23:26 PM
I'm starting to think that there might be something amiss with my form when I do dumbbell side laterals. I seem to tweak something in my shoulder every time I do them. The personal trainers in my gym have been trying to make eye contact with me for a while now - I can tell they want to get their hands on me. I'm thinking about enlisting one just to brush up my form on a few exercises I suspect I may be doing incorrectly - dumbbell chest flys seem to hurt something in my shoulder too. :(
1. Do you keep your arms almost straight when you do them? If yes, then stop and try bending your arm to almost a 90 degree angle. You'll have to lift heavier due to the leverage advantage of your bent arm, however more importantly you might find the pain goes away.
2. Skip the DB pec flys. They're useless and put far more stress on your shoulders than a conventional bench press. I don't know why anybody bothers with them. Take a look at your humorous when you do them - it's basically the exact same motion as benching.
Post by: use2betrix on February 19, 2016, 06:33:43 PM
I dropped below 200 lbs for the first time in years this week. For most people it's a great thing, and it has been a goal for me, but I did look better and have less BF when I was about 215 lbs 18 months ago. After slacking the first part of last year too much I'm getting my BF back down then working my way back up muscle wise.
I'm unsure how much I want to drop, next goal is 195 then I will re-evaluate. I am surprised how much more muscular I look at 200lbs now than 220 lbs in early December. While I'm slightly smaller, the vascularity and muscle definition has gone through the roof which has made a big difference.
I'll be getting a full blood panel done in a few weeks to see where my numbers are at. I go to www.privatemdlabs.com and can pick the bloodwork I want, they'll send the request into a center, I go get blood draw , then they email me the results.
None of the crap of seeing the doctor, him setting up a separate appointment for blood drawn, doing that, then going back to the doctor when the results are in for him to tell you a fraction of the info about your bloodwork as you can find online. For $150 I can get a very extensive blood panel done. I've had some cholesterol issues in that past when I was bulking up hard so that's something I keep
An eye on. Now that my weight is dropping and I upped the cardio it'll be interesting to see the changes.
Post by: Jon_Snow on February 20, 2016, 11:27:15 AM
I'm starting to think that there might be something amiss with my form when I do dumbbell side laterals. I seem to tweak something in my shoulder every time I do them. The personal trainers in my gym have been trying to make eye contact with me for a while now - I can tell they want to get their hands on me. I'm thinking about enlisting one just to brush up my form on a few exercises I suspect I may be doing incorrectly - dumbbell chest flys seem to hurt something in my shoulder too. :(
1. Do you keep your arms almost straight when you do them? If yes, then stop and try bending your arm to almost a 90 degree angle. You'll have to lift heavier due to the leverage advantage of your bent arm, however more importantly you might find the pain goes away.
2. Skip the DB pec flys. They're useless and put far more stress on your shoulders than a conventional bench press. I don't know why anybody bothers with them. Take a look at your humorous when you do them - it's basically the exact same motion as benching.
Thanks for the advice. Upon reflection, I probably do keep my arms too straight when doing side laterals...especially for the weights I use. I will attempt to change things up.
I see a lot of advanced-level type people doing the DB pec flys...but perhaps they are just not a good idea for me. Cable crossovers probably are good enough...combined, as you say, with the good 'ol bench press.
Going for 10k run today with DW...a bit too much red wine last night has me feeling a distinct lack of desire to do this right now. :/
Post by: horsepoor on February 20, 2016, 12:46:46 PM
I got my bib for Robie Creek (it sold out in 12 minutes this year), so it's ON. Need to add hill repeats to one of my weeknight runs.
Post by: big_owl on February 20, 2016, 03:15:05 PM
I'm starting to think that there might be something amiss with my form when I do dumbbell side laterals. I seem to tweak something in my shoulder every time I do them. The personal trainers in my gym have been trying to make eye contact with me for a while now - I can tell they want to get their hands on me. I'm thinking about enlisting one just to brush up my form on a few exercises I suspect I may be doing incorrectly - dumbbell chest flys seem to hurt something in my shoulder too. :(
1. Do you keep your arms almost straight when you do them? If yes, then stop and try bending your arm to almost a 90 degree angle. You'll have to lift heavier due to the leverage advantage of your bent arm, however more importantly you might find the pain goes away.
2. Skip the DB pec flys. They're useless and put far more stress on your shoulders than a conventional bench press. I don't know why anybody bothers with them. Take a look at your humorous when you do them - it's basically the exact same motion as benching.
Thanks for the advice. Upon reflection, I probably do keep my arms too straight when doing side laterals...especially for the weights I use. I will attempt to change things up.
I see a lot of advanced-level type people doing the DB pec flys...but perhaps they are just not a good idea for me. Cable crossovers probably are good enough...combined, as you say, with the good 'ol bench press.
Going for 10k run today with DW...a bit too much red wine last night has me feeling a distinct lack of desire to do this right now. :/
Don't be alarmed if you have to go a lot heavier once you bend your arms. You'll also find it puts less stress on your brachioradialis.
Mostly "advanced" types just do DB flyes because Arnold preached them as gospel and they all want to have pecs like he did. Some people can do them fine but many end up injured. Because your bicep has a lot of tension on it when doing DB flyes, it puts a lot of stress on the upper tendon of the long head of the biceps and can cause tendon pain where it passes through the bicipital groove. With cable flyes you have a lot more flexibility in the positioning of the arm and you can avoid the pain, so you can probably keep doing them. However, don't do any fly movements until your shoulder pain is completely gone - stick with presses and even then only add one fly motion and see how it affects your shoulders.
Post by: Primm on February 21, 2016, 01:42:39 AM
Apparently training for competitive sports works. Who'da thought?
Post by: horsepoor on February 21, 2016, 08:05:40 AM
Post by: Bracken_Joy on February 21, 2016, 08:52:11 AM
Post by: jordanread on February 21, 2016, 08:54:53 AM
Post by: Bracken_Joy on February 21, 2016, 03:45:39 PM
Pretty good workout. Decided to go for technique instead of strength since I'm getting over a cold- wanted to get some movement to help bust up my congestion without over doing it. I did front squats (yay), just the bar. Front rack position still working, which still astounds me. My wrists got extremely tired though. I've had incredibly weak wrists ever since beating the crap out of them with competitive gymnastics when I was younger.
Anyone have wrist advice? Either strengthening, or recovery, anything like that? I have never looked into anything for wrists, always just been knees, ankles, hips, and back.
Also worked on form for thrusters and snatches. DH once again was simultaneously proud and annoyed at my mobility. Kept weight very light. Decided to call the workout after my arms-meet-knees-meet-rugburn incident.
Post by: Primm on February 21, 2016, 05:07:49 PM
As for the wrists, I feel you but I have no advice, sorry. I fell off a horse when I was 12 and have had several corrective surgeries in my left wrist. That's one reason I've never got into heavy weights training. It's not the strength (of my big muscles), it's the ability to hold the bar. I've had many years of rehab type treatment and nothing has helped.
Post by: Bracken_Joy on February 21, 2016, 05:18:04 PM
Stonking great piece of tegaderm on the burns, or some sort of film dressing. I'm guessing if you wear scrubs for work you have access to something for that?!
As for the wrists, I feel you but I have no advice, sorry. I fell off a horse when I was 12 and have had several corrective surgeries in my left wrist. That's one reason I've never got into heavy weights training. It's not the strength (of my big muscles), it's the ability to hold the bar. I've had many years of rehab type treatment and nothing has helped.
But tegaderm is so spendy.... sigh. You're right though, it would be a good idea. Luckily I'm not in a hospital, so MRSA and similar is less likely, but it's still probably good practice to cover it up even if it's not really an open wound per se. Bleh, time to go dig out my tegaderm.
Ugh, sorry to hear about the wrist weak point. It does slow down my listing progress, that's for sure. The biggest help I ever found for my wrists was wearing braces at night. I curl them over when I sleep and weaken them a lot. A couple night a month in the braces "remind" my sleep-self to stop curling them.
But yeah, wrists seem so static, like there isn't much you can do for them once they're messed up =\
Post by: use2betrix on February 21, 2016, 07:04:58 PM
Because of this, there's a few lifts I just avoid, like regular front squats, unless I cross my arms. Overhead squats as well.
Unless it's "all" exercises, I'd avoid the ones that put especially more strain on your wrist. No singular exercise is so important that it can't be worked around by other means.
Post by: 2300 on February 21, 2016, 07:25:27 PM
Maybe related/helpful? I had cubital tunnel (which is similar to the more common carpel tunnel). Anyways I used these (starting with the Red and going to the green):
http://www.amazon.com/TheraBand-Resistance-Improving-Strength-Tendonitis/dp/B0002ECYRQ/ref=sr_1_1?ie=UTF8&qid=1456107301&sr=8-1&keywords=therapy+bar
Main exercise is hear around 4:30:
https://www.youtube.com/watch?v=we4UoiKG3Co
Starts right away:
https://www.youtube.com/watch?v=gsKGbqA9aNo
Haven't done these yet, but they look similar to other exercises I do with the Theraband:
http://breakingmuscle.com/mobility-recovery/7-exercises-to-maximize-hand-wrist-and-forearm-strength
Post by: Bakari on February 21, 2016, 07:25:41 PM
"bouldering" at the local rock climbing gym would be another way.
Then of course there's the old standbys, wrist curl pullups, or the weighted twisting of a bar thing
(http://guideimg.alibaba.com/images/shop/85/10/29/1/wrist-forearm-roller-exercise-weights-strength-gym-bar_1556161.GIF)
https://www.youtube.com/watch?v=5wVvR8y5cdM (https://www.youtube.com/watch?v=5wVvR8y5cdM)
which is pretty cheap and easy to make a improvised version of.
Oh, and also: if you are lifting and your grip strength is the weak point: just keep doing that exercise! You are still strengthening something, even if it isn't what the exercise is "supposed" to be targeting.
Post by: Bracken_Joy on February 21, 2016, 07:50:41 PM
I definitely need grip strength improvement. It's better than most women's, I'm sure, but not up to the level I want it to be. It's funny, I used to do a lot of grip work when I was shooting when I was younger, but haven't worked on it in years.
Oh, and because I just did this and then mentally kicked myself, a little nurse PSA: please do not take ibuprofen then drink. It's really hard on your organs, for reals guys. Even just a couple ibu and one drink does temporary damage for a normal person, which is not to mention what happens if you do this on an ongoing basis or have other health problems ('comorbidities'). And just in general, please please don't go above the recommended dosages for NSAIDs. I know a lot of people who feel like it "doesn't work" unless they're taking 5 or 6 at a time. It can cause stomach bleeds which can lead to iron deficiency, it can cause damage to the kidneys, etc. No bueno. Not to mention, there's a heavy discussion in the literature if NSAIDs reduce your Gainzzzzz.
Sorry for the unsolicited advice, but I figured since this is a fitness thread, there's plenty of sore people on here! And it's a "substance abuse" I see more than just about any other within my generation (millenials). You guys are awesome and I don't want any of you to have bleedy stomachs and other bad stuff =\
Post by: monstermonster on February 21, 2016, 08:04:56 PM
Sorry for the unsolicited advice, but I figured since this is a fitness thread, there's plenty of sore people on here! And it's a "substance abuse" I see more than just about any other within my generation (millenials). You guys are awesome and I don't want any of you to have bleedy stomachs and other bad stuff =\Oof...You're scaring me a little. I took 500 MG/2 times a day of naproxen for a decade for RA (I'm finally off now that I'm on Expensive Miracle drug). I always took it with food, was good about it, blah blah blah, never had any noticeable problems. But after 7 months off of the daily naproxen routine, I'm having unexplainable stomach pains this week... Maybe I should call my rheumy if they keep up. Since I've been off the naproxen for so long, I've stopped thinking about stomach pains as a possible NSAID-related issue. But hmm..
Okay, this probably isn't "Bracken_Joy acts like monstermonster's internet doctor". Should probably call my doctor.
Post by: Bracken_Joy on February 21, 2016, 08:22:19 PM
Sorry for the unsolicited advice, but I figured since this is a fitness thread, there's plenty of sore people on here! And it's a "substance abuse" I see more than just about any other within my generation (millenials). You guys are awesome and I don't want any of you to have bleedy stomachs and other bad stuff =\Oof...You're scaring me a little. I took 500 MG/2 times a day of naproxen for a decade for RA (I'm finally off now that I'm on Expensive Miracle drug). I always took it with food, was good about it, blah blah blah, never had any noticeable problems. But after 7 months off of the daily naproxen routine, I'm having unexplainable stomach pains this week... Maybe I should call my rheumy if they keep up. Since I've been off the naproxen for so long, I've stopped thinking about stomach pains as a possible NSAID-related issue. But hmm..
Okay, this probably isn't "Bracken_Joy acts like monstermonster's internet doctor". Should probably call my doctor.
Sorry for causing any panic =( The occult blood test for stool is super easy and quick though! And when in doubt, follow up. It's usually fine- people are shockingly resilient. But it's always a good idea to keep an eye on things. Basically, I think medical stuff follows the "assume the best, but prepare for the worst" except in this case it's "check for the worst if your doctor thinks it's indicated". Lol. I would still follow up if you're concerned, but 500mg twice a day isn't all that high though TBH. What I was talking about is this: If you figure most tabs come as 200mg, and I see people popping 6 at a time every 4-6hrs, we're talking 1200mg at a time, easily 3 or 4 times per day. That's 4800mg a day. Now you're talking worrying numbers. 1000mg per day is pretty small. IIRC, it's something like up to 3200mg/day is considered a 'sustainable dose' depending on the patient's medical history. I know for pediatrics (kids) the rule of thumb I see a lot is "NTE" (not to exceed) 40mg/kg/day. Dunno for adults though, sorry! Depends on medical history anyway though.
Post by: hudsoncat on February 22, 2016, 08:14:59 AM
Week... whatever week this is... check-in:
- 4 runs
- 1 lovely bike ride
- 1 round of yoga
- 1 round of strength training
I've been nursing a sore hamstring this week. Easy, easy runs (and shorter than planned distance) and an easy, easy bike ride did not seem to bother it too much, but the squats/lunges of Ironstrength for Runners did. I mostly did the upper body workouts and threw in some extra core work (that I probably should be doing anyway) and extra upper body only work. Pool is closed for another week while they work to open the new Y.
Post by: jordanread on February 22, 2016, 09:40:02 AM
I have a hypermobile spine but tight hip flexors. I can't do a proper pushup although I'm not sure I care. My legs are strong. Mostly I think I need to offset the effects of a desk job. I would also like to strengthen my back muscles/core more in case it can help stabilize my spine (I'm not really sure if that's a reasonable expectation or not) and to improve my seat on the horse. I've been doing Pilates on the advice of an old PT but it's not really working for me.
For some reason, a thought came to me last night regarding this particular question, and I jumped ahead a few steps on the back bridges bit of Convict Conditioning, to see if I was correct. There is a link in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) that focuses on this exercise, but I wanted to add a quote from the book. Oh, and it turns out doing a full back bridge (step 5) does affect the hip flexors too. This might help with what you are looking into (as if you don't have enough things to try already).
Quote from: Paul Wade
[...]Because of it’s paramount importance for health and survival, the spinal column has been well-protected by evolution. It is encased in a thick pillar of flexible, articulated armor consisting of dense individual bones jointed by tough cartilage. These individual bones are the vertebrae, and the cartilage pieces are called intervertebral discs, or simply discs (as in the term “slipped disc”). The whole bony pillar is known as the spinal column. The spinal column is further protected by a network of connected ligaments and a sophisticated deep layer of muscles which control the movements of the spine. There are more than thirty pairs of basic spinal muscles. (Lack of space prevents me from listing them all and describing their functions. Interested trainees should pick up a copy of Gray’s Anatomy.) Far from functioning separately, all these spinal muscles are molded into two thick, powerful, snake-like tubes bordering the spine. These muscle groups are called the erector spinae, or spinal erectors.
These twin pillars of muscle form the first line of defense against spinal injuries. In a very basic way, they function as a dense corset of flesh which protects the spinal column against accidents and danger from sharp or blunt objects. In a more dynamic sense, they also control the movement of the spine generally; they ensure that the vertebrae follow a range of motion that protects the spinal cord as well as dictating all spinal motions.
Also, for the miscellaneous injuries people have talked about, I have this sense that working a guided stretch (with either a yoga ball, a small ball, or a foam roller) would help with the issues that were brought up. Does anyone have experience with those? I've only messed with a yoga ball when my back was tight or something, not injured. I imagine a racquet or tennis ball could help with the wrist (although not help with strength).
Oh, and Bracken_Joy, thanks for the info.
Post by: Bracken_Joy on February 23, 2016, 04:47:38 PM
Warmup: lunges
No squats today
Front rack: stepped under 95lbs and held 5 seconds, then dropped. Just getting my arms used to the weight in the position.
OH: 2x4 strict press at 45lbs (bar)
DL: 1x1 165, 2x5 95lbs
Good workout. I only work the next 2 days, then I get a 7 day stretch off work next week (hallelujah), so I plan to fit in lots of workouts and hikes if I can. Only being able to work out 2-3 days (in a row) per week puts a major damper on progress.
Post by: AcftW on February 24, 2016, 04:21:02 PM
Even though I don't interact in conversations on here much if any, it's been great to have the pressure of holding myself accountable for going to the gym.
Post by: Jon_Snow on February 24, 2016, 05:23:27 PM
I am very pleased with my improved cardio and strength...my current plan of incorporating ample amounts of both types of training (cardio and strength) might mean I may not become an elite runner or a muscle bound specimen...but I am loving the BALANCE I am feeling and acheiving in both areas. I love that I can hike up a mountain or run a long distance with minimal trauma...and also be lean and strong. I don't think I've ever felt this healthy. Ever.
My legs, now that I've started to pay attention to training them properly are responding well...quickly starting to close the long existing gap with my upper body development (dat kayaking). Perhaps I won't be quite as sheepish when I pull into a beach this Summer and swing my (previously toothpick-ish) legs out from beneath the deck of my kayak. ;)
Post by: jordanread on February 24, 2016, 05:46:53 PM
Post by: mspym on February 24, 2016, 06:26:38 PM
Loving exercise again goal: I signed up for a 30 day trial at a nearby yoga studio and have been consistently going 3x a week. Really really loving it and can feel my form and flexibility increasing with each session. For bonus points they also have work-friendly sessions so I can continue once I return to work (started the job-hunt this week).
Deadlift 1.5x BW goal: started 5x5 training again, and did 45kg on my deadlifts today. Being a little cautious as my partner tweaked a muscle last week doing deadlifts. Slow and steady will get me there.
Unassisted Pull-up goal: am using the assisted pull-up machine at the gym. Today did 5x3 with 40kg of assist, with very slow negatives. Next session I'll drop another 2.5kg of the assist.
Post by: RonMcCord on February 27, 2016, 10:38:41 AM
- Checking in:
- Complete a 5K run
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
- Drop weight to 145lbs
Post by: Bracken_Joy on February 27, 2016, 02:02:38 PM
Warmup: bar squat, working on pause squats without the pad, hoping I can eventually do without
Squat: backsquat, worked up to 135 (my current max) 2x1
DL: none
OH: Clean and jerk, worked on incorporating the front rack more smoothly. 65lb.
Also had the excitement of a neighbor (different neighbor) deciding to use our car port to turn around in and nearly hitting me. That was also quite exciting.
Post by: horsepoor on February 27, 2016, 05:00:31 PM
Inspired by Bracken, I'm working on pistol squats too. I have to give myself a little support towards the bottom, but hoping to get there in the next couple months.
Post by: Bracken_Joy on February 27, 2016, 05:11:03 PM
Feeling like I have my running mojo back. Did a 9.4 miles long slow run today. 5 mile runs are no longer a problem. Now to start picking up the pace a bit.
Inspired by Bracken, I'm working on pistol squats too. I have to give myself a little support towards the bottom, but hoping to get there in the next couple months.
Woohoo! We need to get action shots back. Feel free to post progress photos on the pistols! =D
I need to try my pistols again and see how many I'm at. Assisted pull-ups (using high tech machinery known as "my husband holding my legs") has been my latest focus, haha.
Post by: AcftW on February 27, 2016, 07:10:57 PM
I'm taking a week off for rest and travel/moving (it's nice how they both lined up with each other). My biggest challenge is going to be eating 3,200 calories a day while in the transition mode. And I'm looking at gyms in the new area..
Post by: Bracken_Joy on February 28, 2016, 09:06:41 AM
Grateful for the thread. Between my kid's newly limited access to school and travel for a funeral, my plan was at very high risk. No guarantees, but with two days left in the month, I have only two sessions left to do :)
I wouldn't have pulled this off were it not for this thread. With it, I drove to two pools in a new town today, kid in tow, and swam the lengths I could fit in before the funeral.
Swimming has become "necessary" feeling. Very soothing, a great reset for me physically and mentally, my body misses it after 24 hours without.
Internet strangers are proud of you! =)
Post by: Jon_Snow on February 28, 2016, 08:43:56 PM
Back to the gym tomorrow for strength stuff...and I might just give cardio a complete miss...as I am sitting here typing this my legs are protesting loudly against the idea of inflicting more abuse upon them so soon. Fine then. Upper body stuff...shoulders, chest and triceps.
And Big_Owl, if you end up reading this...your advice to ease up on the dumbbell chest flys seems to have done the trick in terms of eliminating my shoulder issue. Thanks for that. :)
Post by: Bracken_Joy on February 28, 2016, 08:58:47 PM
Post by: monstermonster on February 28, 2016, 09:42:28 PM
Strength training classes x 7
Running x 4
Pilates x 3
Dance-specific strength/stretching x 2
Barre Class x 3
Stretching/Roller x 3
-------------------------
Total workouts: 21 (18.5 hours)
The Classpass thing is still doing a great job of meeting my want-someone-to-tell-me-what-to-do needs and I've been going often enough that it's actually been reasonably low marginal cost per class (about $4.50/class).
I had a thought this week about why these high-end fitness classes are appealing to me so much - even as a former elite athlete, I always had someone telling me what to do. Sure, I had to do self-motivated training on my own, but I had a partner and main coach and power coach and ballet master and group plyometrics instructor. (These are some expensive years of training I've got, let me tell you.) So even though I had plenty of self-motivated training, I always had a "plan" given to me by someone else - or at least my partner pushing me. Trying to get back in 1/2 as good of shape as I was back when I was training 25-40 hours/week is actually pretty hard without SOME guidance, and it turns out I already know how to work in an environment with a coach. So I'm sort of understanding the draw to these high-end classes. For now, I'm letting the $79/month expense be justified.
Post by: hudsoncat on February 29, 2016, 06:43:43 AM
- 4 runs
- 1 swim
My mid-week runs were terrible last week. No particular reason, just felt sluggish and off. But my long run on Saturday turned out to be one of my best runs of this training cycle so far. Running (and working out in general) is so weird.
The new Y had a soft open this weekend for current members, so DH and I went up for a swim. There were more people just in pool area than I had ever seen in the entire old building at one time. It was nice to see. I hope people stick with it and keep coming back even when the newness wears off a bit.
Post by: horsepoor on February 29, 2016, 07:26:46 AM
Now I'm headed to New Mexico all week for work and it's going to be an exercise and nutritional shit show.
Post by: purephase on February 29, 2016, 01:46:44 PM
Goals for the year
PB at the Marathon (PBd at 5k, 10k, half marathon and full marathon last year)
Run the 5km under 20 minutes, this might be a bit beyond me at this point, my PB is 21.19 (last year) and ran a 21.35 in my first 5k this year at the weekend without pushing 100 percent, but a minute and 20 seconds to get below 20 minutes is a hell of a lot.
Just started to work out with weights again after about 7 years to improve my strength for running. So strength goal is.
Squats 200lb x 8 reps.
General goals are to try and cut back as much as I can with my sugar intake and to reduce the amount of meat I eat.
So far I have only made a slight improvement in the sugar reduction but only had meat twice in February and had fish a couple of times a week.
Post by: jordanread on February 29, 2016, 02:44:53 PM
[...]Goals for the year[...]
purephase, welcome to the gauntlet. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Done. Ran it today, my final time was 0:30:41. I think it's an okay time? I was in the top quarter of all the runners competing, middle of the pack for guys running, and 9th place out of 13 for my gender/age bracket. Thinking of doing a 5k mud run, a 10k, and/or a 5k zombie run. With the goal of beating my previous time.
- Complete a 5K run
Haven't been actively working on this goal besides all-around strength training, but I can do 3.
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
Ron, I'm sorry for not noticing this earlier, but you've got two of your goals already met, now have your stretch goal as a new goal, set a new stretch goal, and did it all in the first two months of the year. You are kicking ass!!!
I'm going to schedule some time to go through these posts and make sure that I didn't miss any more achievements, but if you have hit a goal, and I didn't get it updated (or if I missed your goals and didn't add you to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)) please comment to save me some time.
Post by: purephase on February 29, 2016, 02:57:52 PM
Post by: EngineerYogi on February 29, 2016, 03:58:42 PM
I rode the bicycle (hope to get my own later in March) to work once last week, first time since my trial run and it went just fine. It's a short ride, unfortunately it's up a pretty steep incline most of the way(it's actually 2 hills, up/down and up/down :/ so it's literally "uphill both ways"). I survived and was only a little sweaty, once I start riding consistently I'll have to start driving maybe once a week and bringing in my toiletries and a stash of work clothes, the good news is we have showers at work.
My lifting program has been pretty consistent, last week I missed one day. I had a bad week the previous week though and missed most days. I'm working on finding balance in my routines: my lifting and cardio schedule as well as my macro nutrient tracking. I took some days off from macro tracking and tried to stay intuitive, scale weight has been fluctuating a lot with the change in carbohydrate intake. I think it's mostly just an adjustment in fluid balance, but I know I should be a little more consistent for a bit to keep from seeing any lasting negative changes in body composition.
I just signed up for a yoga teacher training course. It's a 200 hour course that meets the Yoga Alliance's standards for "Registered Yoga Teacher." I start that at the end of March and I'm very excited. I need to start practicing a little more regularly to be sure I'm ready. I need to revise my goals a bit... still thinking on this one though. Probably something like attend a yoga class 2 times per week and do an at home yoga session an additional 2 times per week? Fitting this in around my weight lifting is going to be challenging. I'll need to adjust my lifting schedule to something less frequent I think to make room for the yoga. That will for sure happen once the training course starts...so until then... I guess we'll see how the next two weeks shake out.
Post by: use2betrix on February 29, 2016, 05:39:57 PM
My wife does yoga classes twice and cycling classes 3-4x a week, plus heavy weightlifting with me another 4 days a week.
She just got certified to teach cycling classes and has started teaching a few classes a week. She would like to do yoga eventually as well. She doesn't work other than that so has time to get certified for more stuff. Just taking it slow for now.
Post by: use2betrix on February 29, 2016, 05:48:47 PM
My plan will continue for next month. Hopefully to continue on as smoothly.
Post by: EngineerYogi on March 01, 2016, 10:14:53 AM
I just signed up for a yoga teacher training course. It's a 200 hour course that meets the Yoga Alliance's standards for "Registered Yoga Teacher." I start that at the end of March and I'm very excited.
So cool! I dream of someday getting my RYT200 (along with a CF-L1). I love learning about my hobbies. :)
Same here! I have been doing yoga for almost 6 years now and this has been on my bucket list for several years now. :)
How does that yoga certification work? How many days a week/hrs?
My wife does yoga classes twice and cycling classes 3-4x a week, plus heavy weightlifting with me another 4 days a week.
She just got certified to teach cycling classes and has started teaching a few classes a week. She would like to do yoga eventually as well. She doesn't work other than that so has time to get certified for more stuff. Just taking it slow for now.
Different studios offer different schedules. The one I signed up for is 20 hrs/week for 10 weeks, the classes are Thursday and Friday evenings and then all day Saturday and Sunday for the duration.
I'm probably going to do a full body weight lifting circuit twice a week once I start the yoga training, that way I can get in a rest day and still maintain my current strength/mass. I work a 40 hour/week job as an engineer on top of all this...but I like to be busy. :D
Post by: Bracken_Joy on March 01, 2016, 12:20:16 PM
February Recap:
For February I just want to concentrate on doing something at least 5 days a week. That can be stretching, riding, strength training, yoga, going for a walk, etc. Once I get in the habit of regularly doing "something" then I can concentrate on specifying what that "something" should be
I talked to a gym just down the road yesterday and am going to send an email to the lead personal trainer to see if they have one that would fit with my goals. This gym is very convenient (a mile away, ride by it when I bike commute to work) and has a ton of equipment, indoor pool, and group classes, but if I don't end up thinking it'll be a good fit I may check out other gyms too.
I did a good job of doing "something" at least 5 days a week. I got at least 30 minutes of cardio 13 times, did a thorough stretch 8 times, did strength training 7 times.
I also signed up for the gym very close to home and bought 6 sessions with a personal trainer (after he nicely gave me 3 for free). I meet with him once a week and he said he's put together an additional workout for me each week. I'm working on getting in the habit of going in the morning before work since my evenings have been really busy lately.
Unfortunately since we're in the middle of a painfully slow kitchen remodel I haven't really cooked in over a week so we've done a ton of going out to eat. I make as good of choices as I can and have managed to not gain any weight in the last two weeks but I hate to think of where I could be if we had eaten at home. But I'm committing to cooking this week even if it's inconvenient (there's a huge cabinet currently blocking my sink and dishwasher and making it hard to get to other cabinets and stove)
I also found a couple of actual running stores nearby (instead of sporting goods stores) and will try them out to see what they think about my shoes. I'd love to not have pain in my heel at all times
Have you filmed your running stride? Could be you're heel striking too hard and taking too long of strides. Worth checking at any rate =)
https://youtu.be/--YU8YcWeUU (https://youtu.be/--YU8YcWeUU)
Post by: hudsoncat on March 01, 2016, 01:04:35 PM
Post by: lucky-girl on March 01, 2016, 06:20:18 PM
Doing ok- but just ok - on my fitness goals so far. I'm feeling a little like I'm losing momentum somehow.
Strength Training <= 2X/week (annual average)
So far so good. I'm not sure its enough though.
1-2X/week outdoor activities (annual average)
hmmm... not doing so great- though I have been walking to work a lot (about 2 miles each way). the snow just has not been good enough to get out regularly for skiing. I think I've only been out 1 time downhill, and 4 or 5 times cross country. And one really long ice skate (a few short family skates). I got so spoiled last year with the beautiful snow. On the plus side- pretty soon it will be hiking season if this weather holds!
Summit Mt. Katahdin
To come- starting to look at dates and line up some companions. I need to book the campsite soon.
>=50% commute under own power
I think I'm at about 50%. Some weeks I do almost all my commutes on foot, and then I start loving my motor scooter. It's just so quick and easy! I'd like to find a way to track my commutes so that I can see whether I'm averaging out over time. Anybody have an app for that? I'd like something that I can update retroactively (some habit apps don't let you go back in time and mark off several accomplishments at once. for example if I wanted to log in once a week and track that I had commuted 4 times on foot).
My strength goals seem to be too low. I think I wasn't reading the charts right when I set them. To be at intermediate level I need to get to:
Squat: 160lbs (current 135)
Bench Press: 103lbs (current 90)
Deadlift: 298lbs (current 111)
I should be able to achieve these goals and more. I don't have too far to go, except on the deadlift, which I don't do regularly and haven't focused on much, so I should be able to make quick progress once I focus.
Jordanread- could you update those goals for me? Also, could you add one more- I'm still working on getting my first pull up!
Thank you!!
Post by: use2betrix on March 01, 2016, 06:42:51 PM
FYI, my wife is about 115 lbs and squats about 240. There's now way even she could deadlift 298.
Don't be too hard on yourself over that weight :)
Post by: jordanread on March 01, 2016, 06:48:13 PM
End of February already!!
Doing ok- but just ok - on my fitness goals so far. I'm feeling a little like I'm losing momentum somehow.
Strength Training <= 2X/week (annual average)
So far so good. I'm not sure its enough though.
1-2X/week outdoor activities (annual average)
hmmm... not doing so great- though I have been walking to work a lot (about 2 miles each way). the snow just has not been good enough to get out regularly for skiing. I think I've only been out 1 time downhill, and 4 or 5 times cross country. And one really long ice skate (a few short family skates). I got so spoiled last year with the beautiful snow. On the plus side- pretty soon it will be hiking season if this weather holds!
Summit Mt. Katahdin
To come- starting to look at dates and line up some companions. I need to book the campsite soon.
>=50% commute under own power
I think I'm at about 50%. Some weeks I do almost all my commutes on foot, and then I start loving my motor scooter. It's just so quick and easy! I'd like to find a way to track my commutes so that I can see whether I'm averaging out over time. Anybody have an app for that? I'd like something that I can update retroactively (some habit apps don't let you go back in time and mark off several accomplishments at once. for example if I wanted to log in once a week and track that I had commuted 4 times on foot).
My strength goals seem to be too low. I think I wasn't reading the charts right when I set them. To be at intermediate level I need to get to:
Squat: 160lbs (current 135)
Bench Press: 103lbs (current 90)
Deadlift: 298lbs (current 111)
I should be able to achieve these goals and more. I don't have too far to go, except on the deadlift, which I don't do regularly and haven't focused on much, so I should be able to make quick progress once I focus.
Jordanread- could you update those goals for me? Also, could you add one more- I'm still working on getting my first pull up!
Thank you!!
I've updated your goals to what you specified in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Congrats. I went back and looked at your initial post, and I think I'm the one who actually screwed up. I quoted your initial goal post below, and rereading it, I realized that you mentioned the intermediate level, and then posted your personal bests. I either misunderstood, and made your personal records your goals, or realized that I didn't know what your actual weight was (although I could probably assume gender) and that it was required to calculate the intermediate level. Also, those were one rep max, and what I had earlier were multiple. Would you like me to mark the existing ones as complete (like I did since I was an idiot and assumed the reps were the same as what I had originally) as shown below, or just delete the crossed out goals? I also added your pullup goal, and realized I missed a general body fat goal, so I added that as well. As far as your progress goes, I think the feeling of losing momentum may be based on what you were saying as far as maybe needing to up some of the goals. It sounds like you are sticking with the goals (and kicking their ass), but aren't feeling quite challenged enough. At that point, just re-evaluate and go from there.
- Strength Training >= 2X/week (annual average)
1 set/5 squats 115lbs1set/5 bench press 75lbs1 set/8 deadlifts 90lbs- 1 set/5 squats 160lbs
- 1set/5 bench press 103lbs
- 1 set/8 deadlifts 198lbs
- 1-2X/week outdoor activities (annual average)
- Summit Mt. Katahdin
- >=50% commute under own power
- 1 set/1 pullup
- Decrease body fat by >= 2%
Initial goal post:
Hello again Friends! Happy New Year!
I've been thinking about my goals for this year, and how much progress I made last year- thanks in part to the thread!
In 2015 one goal will be to strength train an average of at least 2x a week. Using the Strength Standards site posted earlier, I'd like to get to "Intermediate" status on my Squat, Bench Press and Deadlift. I was at my best at the end of November before the Holidays, predictably, wreaked havoc on my schedule:
- Squat: 5 reps of 115 (Novice Level)
- Bench Press: 5 reps of 75 (Novice to Intermediate)
- Deadlift: 8 reps of 90 (Beginner)
I would also like to get outdoors for some athletic adventuring an average a 1-2 times per week throughout the year. The activities will change (skiing/Cross Country Skiing/ Iceskating for Winter, Swimming/ Hiking/ Running for Spring Summer Fall).
I would also like to get to the top of Katahdin this year, hopefully with my hiking buddies from last year.
And I would really like to get a body fat caliper, or figure out some way to measure this. Since I don't have a baseline measurement, I'm going to say that I want to decrease my body fat by 2-4 points.
And, I'd like to increase the consistency with with I commute in some sort of self-powered way. I'd like to average half my commutes self-powered (be it walking or biking).
Thanks everyone! And Thanks especially to Jordanread for managing this post!
Lucky girl - I'm not sure where you're getting those numbers, but that 298 for deadlift is insanely high for a woman, especially one with a squat goal of 160. I'd say more like 220 would be reasonable for someone that squats 160.
FYI, my wife is about 115 lbs and squats about 240. There's now way even she could deadlift 298.
Don't be too hard on yourself over that weight :)
Lucky girl - I'm not sure where you're getting those numbers, but that 298 for deadlift is insanely high for a woman, especially one with a squat goal of 160. I'd say more like 220 would be reasonable for someone that squats 160.
FYI, my wife is about 115 lbs and squats about 240. There's now way even she could deadlift 298.
Don't be too hard on yourself over that weight :)
The standards were from the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), specifically these Strength Standards (http://strengthlevel.com/strength-standards). Looking at her other goals, I worked backwards, and found that the deadlift for that level was 198, not 298. I adjusted accordingly. LG, let me know if I assumed wrong again.
Post by: monstermonster on March 02, 2016, 01:57:12 PM
no booze, no coffee, no "fun money", and 30x30 workout challenge (minimum 30 minutes a day of working out for 30 days).
I'm also doing this "journey to splits" stretching routine (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/), which I think is a good baseline for getting to the splits again.
Annnd I'm tracking all the individual categories in my grocery purchases!
Should be a fun month of challenges! The Death March is mostly tongue-in-cheek, when I've done this month before I feel fantastic + focused + I spend very little money!
Post by: EngineerYogi on March 02, 2016, 03:28:14 PM
Yesterday I started what I call "Death March":
no booze, no coffee, no "fun money", and 30x30 workout challenge (minimum 30 minutes a day of working out for 30 days).
I'm also doing this "journey to splits" stretching routine (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/), which I think is a good baseline for getting to the splits again.
Annnd I'm tracking all the individual categories in my grocery purchases!
Should be a fun month of challenges! The Death March is mostly tongue-in-cheek, when I've done this month before I feel fantastic + focused + I spend very little money!
I like the name, I'd be calling it something worse like "suffocation month" or "total prisoner month" or we could be more upbeat and go with "ultimate survivor/scavenger/warrior month." Lol.
Good on you! I joke that I can't be on a budget and a diet at the same time, it's too restrictive for me and leads to "bingeing." :P
Post by: Bracken_Joy on March 02, 2016, 03:33:00 PM
Yesterday I started what I call "Death March":
no booze, no coffee, no "fun money", and 30x30 workout challenge (minimum 30 minutes a day of working out for 30 days).
I'm also doing this "journey to splits" stretching routine (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/), which I think is a good baseline for getting to the splits again.
Annnd I'm tracking all the individual categories in my grocery purchases!
Should be a fun month of challenges! The Death March is mostly tongue-in-cheek, when I've done this month before I feel fantastic + focused + I spend very little money!
I like the name, I'd be calling it something worse like "suffocation month" or "total prisoner month" or we could be more upbeat and go with "ultimate survivor/scavenger/warrior month." Lol.
Good on you! I joke that I can't be on a budget and a diet at the same time, it's too restrictive for me and leads to "bingeing." :P
I can budget and diet, but then I'm going to drink. For me, it's do any 2 of 3: watch food, watch money, watch booze. Take your pick =P Usually it's the drinking that I keep. Yay wine!
Post by: monstermonster on March 02, 2016, 03:43:52 PM
Spoken like a true Pacific Northwesterner!Yesterday I started what I call "Death March":
no booze, no coffee, no "fun money", and 30x30 workout challenge (minimum 30 minutes a day of working out for 30 days).
I'm also doing this "journey to splits" stretching routine (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/), which I think is a good baseline for getting to the splits again.
Annnd I'm tracking all the individual categories in my grocery purchases!
Should be a fun month of challenges! The Death March is mostly tongue-in-cheek, when I've done this month before I feel fantastic + focused + I spend very little money!
I like the name, I'd be calling it something worse like "suffocation month" or "total prisoner month" or we could be more upbeat and go with "ultimate survivor/scavenger/warrior month." Lol.
Good on you! I joke that I can't be on a budget and a diet at the same time, it's too restrictive for me and leads to "bingeing." :P
I can budget and diet, but then I'm going to drink. For me, it's do any 2 of 3: watch food, watch money, watch booze. Take your pick =P Usually it's the drinking that I keep. Yay wine!
I haven't watched my diet since I was a competitive athlete 10 years ago*. I make food, and then I put it my mouth. It is all made of plants. I am happy. Budgeting is honestly the only way I "diet" - expensive foods are probably bad for me, so if I stick to a low grocery budget, I'm probably following a decent diet.
Not drinking is only hard for me because I struggle with "replacements" that are inexpensive and easy and signal "time to relax" to my brain. I've been doing sparkling water + bitters after work as a whiskey replacement on my non-drinking days.
*I just realized being vegan might count as a diet, but that's just baseline for me after 22 years, so I don't really think of it as a diet.
Post by: Bracken_Joy on March 02, 2016, 06:20:39 PM
Spoken like a true Pacific Northwesterner!Yesterday I started what I call "Death March":
no booze, no coffee, no "fun money", and 30x30 workout challenge (minimum 30 minutes a day of working out for 30 days).
I'm also doing this "journey to splits" stretching routine (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/), which I think is a good baseline for getting to the splits again.
Annnd I'm tracking all the individual categories in my grocery purchases!
Should be a fun month of challenges! The Death March is mostly tongue-in-cheek, when I've done this month before I feel fantastic + focused + I spend very little money!
I like the name, I'd be calling it something worse like "suffocation month" or "total prisoner month" or we could be more upbeat and go with "ultimate survivor/scavenger/warrior month." Lol.
Good on you! I joke that I can't be on a budget and a diet at the same time, it's too restrictive for me and leads to "bingeing." :P
I can budget and diet, but then I'm going to drink. For me, it's do any 2 of 3: watch food, watch money, watch booze. Take your pick =P Usually it's the drinking that I keep. Yay wine!
I haven't watched my diet since I was a competitive athlete 10 years ago*. I make food, and then I put it my mouth. It is all made of plants. I am happy. Budgeting is honestly the only way I "diet" - expensive foods are probably bad for me, so if I stick to a low grocery budget, I'm probably following a decent diet.
Not drinking is only hard for me because I struggle with "replacements" that are inexpensive and easy and signal "time to relax" to my brain. I've been doing sparkling water + bitters after work as a whiskey replacement on my non-drinking days.
*I just realized being vegan might count as a diet, but that's just baseline for me after 22 years, so I don't really think of it as a diet.
That's what I meant by "watch what I eat". I don't diet, but I do try to eat only real foods. Basically, plants and animals, nothing from packages, etc. I do pretty dang well, and have been doing this for 5+ years now, but I occasionally slip into a little more lazy options- organic sausages, for example, or too many pre-prepared broths rather than making my own, etc. Or a latte. Or a questionable dinner out.
So I'm with you there- baseline. But sometimes my baseline lets a little more convenience semi-junk than I would prefer!
Post by: Bracken_Joy on March 03, 2016, 02:00:20 PM
Worked clean and jerk a bit as well.
I'm getting excited. That goal of 200lbs for the deadlift suddenly doesn't feel quite so far away. (Although the stretch of 270lbs still seems impossible, but hey, never say never right?)
Post by: Jon_Snow on March 04, 2016, 10:33:27 AM
I will of course keep up my running...I have a nice 5k route that I will probably double up on a few times a week.
Also thinking of trying some beach running....and here is a question for those who have done this...shoes or bare feet?
(https://farm2.staticflickr.com/1699/24888008719_b43ee4aeba_b.jpg)
Post by: jordanread on March 04, 2016, 10:43:41 AM
[...]
Also thinking of trying some beach running....and here is a question for those who have done this...shoes or bare feet?
[...]
I wear minimalist shoes or go barefoot damn near all the time. However, as long as the sand isn't too hot, I'd suggest barefoot over regular shoes. The shifting sand provides a bit of instability (plus it's a hell of a workout running in sand) and I find I'm personally less likely to twist my ankle or something while barefoot. I don't do a lot of running, but I run around the Great Sand Dunes (https://en.wikipedia.org/wiki/Great_Sand_Dunes_National_Park_and_Preserve) and did some running in Cancun, Florida, and California.
Post by: monstermonster on March 04, 2016, 11:28:01 AM
It's so hard to run in sand! I usually go for running on the hard-pack near the ocean in shoes or running in the softer sand barefoot/minimal shoes. Good luck! It's exhausting![...]
Also thinking of trying some beach running....and here is a question for those who have done this...shoes or bare feet?
[...]
I wear minimalist shoes or go barefoot damn near all the time. However, as long as the sand isn't too hot, I'd suggest barefoot over regular shoes. The shifting sand provides a bit of instability (plus it's a hell of a workout running in sand) and I find I'm personally less likely to twist my ankle or something while barefoot. I don't do a lot of running, but I run around the Great Sand Dunes (https://en.wikipedia.org/wiki/Great_Sand_Dunes_National_Park_and_Preserve) and did some running in Cancun, Florida, and California.
Post by: hudsoncat on March 04, 2016, 01:28:05 PM
It's so hard to run in sand! I usually go for running on the hard-pack near the ocean in shoes or running in the softer sand barefoot/minimal shoes. Good luck! It's exhausting![...]
Also thinking of trying some beach running....and here is a question for those who have done this...shoes or bare feet?
[...]
I wear minimalist shoes or go barefoot damn near all the time. However, as long as the sand isn't too hot, I'd suggest barefoot over regular shoes. The shifting sand provides a bit of instability (plus it's a hell of a workout running in sand) and I find I'm personally less likely to twist my ankle or something while barefoot. I don't do a lot of running, but I run around the Great Sand Dunes (https://en.wikipedia.org/wiki/Great_Sand_Dunes_National_Park_and_Preserve) and did some running in Cancun, Florida, and California.
I agree with both of the above. Shoes on the hard packed stuff, barefoot otherwise. The soft stuff especially will kill (in a mostly good way) your legs. I never liked running in the sand much, but I do appreciate what a good workout it can be.
Post by: Primm on March 04, 2016, 05:22:37 PM
Take it easy whichever way you go. And build up to it.
Post by: Jon_Snow on March 05, 2016, 10:50:03 AM
Sand running was what gave me my original shin splints / achilles tendonitis issue. Resolved now. I thought it would be a good idea to go for a 45 minute run in bare feet on packed sand. Turns out my body had other ideas... I couldn't walk the next morning, and it took a good few months before I could run pain-free again.
Take it easy whichever way you go. And build up to it.
I really appreciate the "beach running" tips. And Primm, I actually hurt my Achilles' tendon quite badly a few years ago, coincidently while running in Baja shortly after I had FIRE'd and was in my "hair on fire" trying to lose weight rapidly phase. Pushed things too hard...my Achilles' tendon will still be a touch sore after normal runs these days...so I will most definitely take you advice and "ease into" the beach running thing.
Post by: Bracken_Joy on March 06, 2016, 12:45:51 PM
I'm going to officially call it: I've checked a goal off my list! My front rack is spot on, and I can do a proper jerk reliably from the front rack position under load. My front squats are advancing quickly as well. So My goal to be able to do a proper front rack position has been met. Yay!
I think I'll have to start brain storming another set of goals potentially. I'm considering "do a pull up" as a new goal. And I'm a looooong ways off from that one, haha.
Front rack action shots forthcoming. We haven't had enough action shots around here! Also, I'm super proud I don't drop form at the bottom of my front squat, so I need to post for bragging rights =) Hope y'all don't mind!
Post by: Primm on March 06, 2016, 05:14:41 PM
Busted it on the incline walking this morning: 899 cals burned.
I know the treadmill totals are bogus, but still nice to hit a new high number!
Wow. The new high number is awesome, but I'm not sure where I'm disappointed or impressed by your self control that you stopped at 899. I would have had to do another minute to kick it over...
Post by: monstermonster on March 06, 2016, 05:14:56 PM
So now I really need to start stretching daily towards my splits in earnest.
Post by: horsepoor on March 06, 2016, 06:03:17 PM
Post by: Primm on March 06, 2016, 07:25:46 PM
Post by: Bakari on March 06, 2016, 09:40:27 PM
Which I guess means one of her goals gets checked off!
As far as process, mine too - we've have been very consistent about doing 2 or more cardio and 2 or more strength workouts per week, usually more. Just looked back on the goals Jordan consolidated for us on page one, and my training log, apparently I hit one of them without noticing! 280 deadlift! Possibly a lifetime PR? Yay!
Post by: jordanread on March 07, 2016, 05:12:27 AM
I'm going to officially call it: I've checked a goal off my list! My front rack is spot on, and I can do a proper jerk reliably from the front rack position under load. My front squats are advancing quickly as well. So My goal to be able to do a proper front rack position has been met. Yay!
Rachel and I signed up for crossfit.
Which I guess means one of her goals gets checked off!
As far as process, mine too - we've have been very consistent about doing 2 or more cardio and 2 or more strength workouts per week, usually more. Just looked back on the goals Jordan consolidated for us on page one, and my training log, apparently I hit one of them without noticing! 280 deadlift! Possibly a lifetime PR? Yay!
I got to start this week off by marking 3 separate goals, for 3 separate people as complete in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). People, we are kicking ass!! Keep up the great work. Bakari, just out of morbid curiosity, how are those one armed pull ups coming?
Post by: hudsoncat on March 07, 2016, 07:13:38 AM
- 3 runs
- 1 swim
- 1 round of yoga
- Played racquetball... which I'm not sure can be counted as a work out, but left me tired and sore, so I'm going with it.
I missed a run this week, and I think my legs are happier for it. I also set another PR in the 5K! Officially: 28:54.5
On the flip side, I have apparently just quit doing any strength work. And find myself completely unmotivated to restart. Sigh. I really enjoy being active, love running in particular, but have yet to find any joy in any type of strength routine. I know many on here do a lot of strength work. Is it just something you naturally enjoy or do you have any motivation tips? I wonder if more concrete goals (than just I need to strength train)would help, but I'm still intimidated by the weights at the gym and the included with membership classes to "learn more about weights and proper form" are all during my work hours (more motivation for early retirement?)
Post by: jordanread on March 07, 2016, 07:20:02 AM
Weekly Check-in:
- 3 runs
- 1 swim
- 1 round of yoga
- Played racquetball... which I'm not sure can be counted as a work out, but left me tired and sore, so I'm going with it.
I missed a run this week, and I think my legs are happier for it. I also set another PR in the 5K! Officially: 28:54.5
On the flip side, I have apparently just quit doing any strength work. And find myself completely unmotivated to restart. Sigh. I really enjoy being active, love running in particular, but have yet to find any joy in any type of strength routine. I know many on here do a lot of strength work. Is it just something you naturally enjoy or do you have any motivation tips? I wonder if more concrete goals (than just I need to strength train)would help, but I'm still intimidated by the weights at the gym and the included with membership classes to "learn more about weights and proper form" are all during my work hours (more motivation for early retirement?)
I can't get myself motivated to do standard strength training, so I feel you there. The thing that got (and keeps) me motivated is the body weight strength training. The workouts themselves can be a bit boring, but they are relatively quick. Also, they are pretty functional, so I get to use that strength whenever. Doing a pullup or two on a tree I pass, attempting (and failing hilariously) the American Flag on vertical poles I stumble across, and the overall strength increases for when I do need to use it (I got to push a car almost a mile a couple of weekends ago) makes me feel good about it. And I feel stronger, which helps.
Post by: jordanread on March 07, 2016, 07:23:17 AM
I missed a run this week, and I think my legs are happier for it. I also set another PR in the 5K! Officially: 28:54.5
And I just looked and saw that was an actual goal. Another one crossed off!! You beat your previous PR (from the goal) by a full half minute!!
Post by: Bracken_Joy on March 07, 2016, 08:45:19 AM
On the flip side, I have apparently just quit doing any strength work. And find myself completely unmotivated to restart. Sigh. I really enjoy being active, love running in particular, but have yet to find any joy in any type of strength routine. I know many on here do a lot of strength work. Is it just something you naturally enjoy or do you have any motivation tips? I wonder if more concrete goals (than just I need to strength train)would help, but I'm still intimidated by the weights at the gym and the included with membership classes to "learn more about weights and proper form" are all during my work hours (more motivation for early retirement?)
Concrete goals definitely help. Also, for me, it's bonding time with the husband. He's my coach. We have a home gym, so I lack the self-conciousness I often have strength training at traditional gyms. Also, I can drop the weights and make noise without people glaring, which definitely helps.
The biggest thing has been moving into the olympic lifts though. Being able to do these incredibly complex compound movements... it makes me feel pretty badass. They are not easy to learn to do well. Added bonus that it's "not something women DO" and I feel extra cool, haha.
So the biggest thing for me is when I'm really pushing technique and skill. I find that way more rewarding than just muscular output. Particularly because I'm still at a stage where nueromuscular inhibition plays a big role, so I'm not even tapping my strength the way I will once I'm comfortable with the movement.
My take away: you'll definitely get bored if you're just doing the times tables day after day. You have to push yourself and learn some calculus, instead.
Post by: Bakari on March 07, 2016, 10:01:35 AM
Bakari, just out of morbid curiosity, how are those one armed pull ups coming?
lol - not at all!
I've done them before in my life, but it was many a year ago. I have a long way to go...
I know many on here do a lot of strength work. Is it just something you naturally enjoy or do you have any motivation tips?don't enjoy it at all, but I enjoy the results. As soon as you find yourself opening tight jars with ease, rearranging the furniture in the house, or carrying 4 bags of groceries in each hand up the stairs at once, then it was worth all the drudgery.
Actually, the motivation factor is why we started paying for crossfit (which is expensive even for a gym), even though we generally try to be as frugal as possible
Quote
I wonder if more concrete goals (than just I need to strength train)would help,absolutely, 100%. I never stuck with it more than maybe a week without any specific goals. In particular I find using the relatively neutral / objective standards such as these http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html or http://strengthlevel.com/strength-standards helpful.
Post by: Bracken_Joy on March 07, 2016, 10:44:29 AM
Well I'm feeling incredibly stupid about my shoes. A few of you had said that it sounds like my shoes are causing my shin/calf issues when trying to run and I kind of dismissed it since I love my shoes. Well this weekend we were painting the kitchen so I put on my old tennis shoes and almost immediately the pain in my heels were gone. Like magic! I guess the daily pain must have happened gradually with my new shoes so I didn't realize it hadn't been like that before. They didn't bother my arch or toes like prior shoes have so I was happy with them. I wore my old shoes all weekend and even today going back to my new ones (they're suitable for work, the old ones are not) my heels don't hurt yet. So I definitely need to invest in different shoes for running
I've found two pairs of good shoes helps: never wearing the same shoes on back to back days. It allows time for the insert to bounce back, and will lengthen the life of both pairs. This will also reduce the probability of foot fungus. All around, a win.
Post by: Bracken_Joy on March 07, 2016, 11:16:35 AM
[whining]But I hate shoes! I just want to go barefoot all the time[/whining]Well I'm feeling incredibly stupid about my shoes. A few of you had said that it sounds like my shoes are causing my shin/calf issues when trying to run and I kind of dismissed it since I love my shoes. Well this weekend we were painting the kitchen so I put on my old tennis shoes and almost immediately the pain in my heels were gone. Like magic! I guess the daily pain must have happened gradually with my new shoes so I didn't realize it hadn't been like that before. They didn't bother my arch or toes like prior shoes have so I was happy with them. I wore my old shoes all weekend and even today going back to my new ones (they're suitable for work, the old ones are not) my heels don't hurt yet. So I definitely need to invest in different shoes for running
I've found two pairs of good shoes helps: never wearing the same shoes on back to back days. It allows time for the insert to bounce back, and will lengthen the life of both pairs. This will also reduce the probability of foot fungus. All around, a win.
Probably a good idea to get at least one good pair for training and then wear my other shoes the rest of the time. High ho high ho off to the running store I need to go
I also hate shoes. Which is why I wear a lot of merrell barefoot trail gloves. They are all bendy and I can still feel the ground =) This makes me very weird to other nurses, who work in the complete opposite- highly padded, very tall clog type shoes called Danskos.
Post by: Bracken_Joy on March 07, 2016, 11:41:32 AM
My new shoes that I love except they apparently don't help my heel are New Balance Vibram Minimusk. Not quite barefoot shoes but very minimal ones. Part of the reason I liked them so much. My older shoes are more standard tennis shoes and feel very clunky after wearing my new ones[whining]But I hate shoes! I just want to go barefoot all the time[/whining]Well I'm feeling incredibly stupid about my shoes. A few of you had said that it sounds like my shoes are causing my shin/calf issues when trying to run and I kind of dismissed it since I love my shoes. Well this weekend we were painting the kitchen so I put on my old tennis shoes and almost immediately the pain in my heels were gone. Like magic! I guess the daily pain must have happened gradually with my new shoes so I didn't realize it hadn't been like that before. They didn't bother my arch or toes like prior shoes have so I was happy with them. I wore my old shoes all weekend and even today going back to my new ones (they're suitable for work, the old ones are not) my heels don't hurt yet. So I definitely need to invest in different shoes for running
I've found two pairs of good shoes helps: never wearing the same shoes on back to back days. It allows time for the insert to bounce back, and will lengthen the life of both pairs. This will also reduce the probability of foot fungus. All around, a win.
Probably a good idea to get at least one good pair for training and then wear my other shoes the rest of the time. High ho high ho off to the running store I need to go
I also hate shoes. Which is why I wear a lot of merrell barefoot trail gloves. They are all bendy and I can still feel the ground =) This makes me very weird to other nurses, who work in the complete opposite- highly padded, very tall clog type shoes called Danskos.
Interesting. It sounds like you like to spend time barefoot, so I wouldn't think it's an adjustment issue. Do you ever have pain with being barefoot a lot? I never really had an adjustment period to barefoot shoes, but then, I also got suspended twice in school (as a little kid no less! Public school sucks.. just call a parent teacher conference, don't suspend someone, goodness) for refusing to wear shoes as a kid =P I do know a couple runners who can be completely barefoot, but get pain with certain barefoot shoes. No idea what the difference would be, but hey, maybe you're part of the pattern there.
Post by: Bracken_Joy on March 07, 2016, 12:07:30 PM
Interesting. It sounds like you like to spend time barefoot, so I wouldn't think it's an adjustment issue. Do you ever have pain with being barefoot a lot? I never really had an adjustment period to barefoot shoes, but then, I also got suspended twice in school (as a little kid no less! Public school sucks.. just call a parent teacher conference, don't suspend someone, goodness) for refusing to wear shoes as a kid =P I do know a couple runners who can be completely barefoot, but get pain with certain barefoot shoes. No idea what the difference would be, but hey, maybe you're part of the pattern there.I don't spend as much time barefoot as I did as a kid. Never got suspended for it but I'd go for walks on our chip and seal road (layers of gravel and tar) and climb trees barefoot all the time as a kid. I do notice heel issues if I spend all weekend without shoes. I notice it more when I'm walking on a concrete slab (even if there's carpet over it) which sucks since my new house is all slab where my old one was just the basement.
I was paying attention during my lunch walk today and I think my trouble heel angles ever-so-slightly inward in my barefoot shoes.
Oh yeah. If you're collapsing your arches at all, that'll cause some major pain. KStar (see: resource post) talks a lot about watching your knee tracking as an indicator of where your arch is. If your knees are tracking inward, thats a good indication you're letting your arch collapse. And remember- arches are a muscle. If they don't get a work out, they can get weak.
Post by: Bracken_Joy on March 07, 2016, 12:27:26 PM
Funny thing is that it's my left heel that hurts, but my right arch is the one that's acted up in the past. I have no problem with it in these shoes or my old ones I was wearing this weekend, but other shoes have nearly crippled me with shooting pain in the right arch. I actually did the C25k barefoot a few years ago and it helped my foot problems a lot because I was strengthening the arches but lately it's the heel that's bugging me. Can't seem to win. I'll have to pay attention to what my knees do when I walkInteresting. It sounds like you like to spend time barefoot, so I wouldn't think it's an adjustment issue. Do you ever have pain with being barefoot a lot? I never really had an adjustment period to barefoot shoes, but then, I also got suspended twice in school (as a little kid no less! Public school sucks.. just call a parent teacher conference, don't suspend someone, goodness) for refusing to wear shoes as a kid =P I do know a couple runners who can be completely barefoot, but get pain with certain barefoot shoes. No idea what the difference would be, but hey, maybe you're part of the pattern there.I don't spend as much time barefoot as I did as a kid. Never got suspended for it but I'd go for walks on our chip and seal road (layers of gravel and tar) and climb trees barefoot all the time as a kid. I do notice heel issues if I spend all weekend without shoes. I notice it more when I'm walking on a concrete slab (even if there's carpet over it) which sucks since my new house is all slab where my old one was just the basement.
I was paying attention during my lunch walk today and I think my trouble heel angles ever-so-slightly inward in my barefoot shoes.
Oh yeah. If you're collapsing your arches at all, that'll cause some major pain. KStar (see: resource post) talks a lot about watching your knee tracking as an indicator of where your arch is. If your knees are tracking inward, thats a good indication you're letting your arch collapse. And remember- arches are a muscle. If they don't get a work out, they can get weak.
I have a super hard time watching my own knees while walking. I find filming myself doing a couple walks to/from and side to side in front of my phone camera makes it a lot easier. =)
Post by: big_owl on March 08, 2016, 03:11:30 AM
Shoot. Guys, I really irritated my Achilles tendon. Not sure if it was the run or the WOD from this weekend, but here I am having skipped my run for today and wondering what the heck to do. I've been foam rolling my calves and using a lacrosse ball on my foot.
Advice? Wisdom?
If it doesn't hurt too bad, do some intense stretching of your calf muscles. Get on some stairs and drop your heel off really deep and hold for several minutes back and forth on each leg. I think most Achilles pain ends up being due to tight calf muscles....assuming you didn't do something acute to it. You might try biking, it should be easier on the calves than running. Or maybe one of those elliptical machines? A truly injured Achilles will take a while to heal. Luckily it's pretty tough to do serious damage to it.
Post by: 1967mama on March 08, 2016, 12:42:47 PM
Post by: Bracken_Joy on March 08, 2016, 03:44:54 PM
(http://i.imgur.com/XWzUIS6.jpg)
This photo is from the half way point. Took us about 3 hours. No sit and stops except to eat at the top. We got snowed on a tiny bit at the top as well. I felt really good on the hike. It's nice, feeling like you've got reserves and can push yourself.
Post by: Jon_Snow on March 08, 2016, 03:54:57 PM
Shoot. Guys, I really irritated my Achilles tendon. Not sure if it was the run or the WOD from this weekend, but here I am having skipped my run for today and wondering what the heck to do. I've been foam rolling my calves and using a lacrosse ball on my foot.
Advice? Wisdom?
If it doesn't hurt too bad, do some intense stretching of your calf muscles. Get on some stairs and drop your heel off really deep and hold for several minutes back and forth on each leg. I think most Achilles pain ends up being due to tight calf muscles....assuming you didn't do something acute to it. You might try biking, it should be easier on the calves than running. Or maybe one of those elliptical machines? A truly injured Achilles will take a while to heal. Luckily it's pretty tough to do serious damage to it.
I don't think it's an acute injury - it's just a little irritated - and would agree that it seems to be from tight calves since the foam roller relieves the discomfort for a while. I will try the stair stretch (and plan to go for a bike ride). Thanks!
It doesn't sound TOOOO bad...when I hurt my Achilles a few years ago - while, of course going TOO HARD, TOO SOON after I FIRE'd (sprints up steep hills while carrying 50 excess pounds of flab...bad idea you say? Yep) - my injured tendon ballooned up to at least twice the thickness of the other one. Even to this day, it is noticeably THICKER than the other one, and occasionally aches a bit after exercise. I wasn't able to run full out for a few months...
Be careful with it.
Post by: monstermonster on March 08, 2016, 04:19:14 PM
I've been mixing my workout between pilates/barre/lifting/cardio, but I haven't figured out the perfect "mix". I used to weight train twice a week as a dancer, but dancing is a lot of bodyweight training naturally.
Post by: EngineerYogi on March 09, 2016, 09:06:49 AM
I've started swimming a few laps at our local pool while my kids play and swim. I don't know how to do a proper front crawl so I've been swimming with a kick board. The first night I swam 6 laps and last night I did 8. This is a big step for me as I've been sedentary for many years. In the last 8 months I've lost 45 pounds on the Whole30 program and I'm feeling better than I have in years!
Congratulations, that is awesome! Just keep making progress :)
Went for a hike. 6.0 miles, with 2800ft gain. Decently hard. One of my favorite hikes.
(http://i.imgur.com/XWzUIS6.jpg)
This photo is from the half way point. Took us about 3 hours. No sit and stops except to eat at the top. We got snowed on a tiny bit at the top as well. I felt really good on the hike. It's nice, feeling like you've got reserves and can push yourself.
Gorgeous view!
How often do people weight train?
I've been mixing my workout between pilates/barre/lifting/cardio, but I haven't figured out the perfect "mix". I used to weight train twice a week as a dancer, but dancing is a lot of bodyweight training naturally.
I lift 5-6 days a week, but I've been training for "physique" type competitions for 3 years now. I'm switching to lifting twice a week while I do yoga teacher training for 4 days a week.
I'd say 3-4 days a week of lifting is good for most people, going every other day or Monday, Tuesday, Thursday, Friday.
Post by: Jon_Snow on March 09, 2016, 11:40:23 AM
Was going to take it easy on the treadmill this morning, but changed my mind once I got going.
904 calories burned. BOOYAH!
Lol...I see you were determined to crest the 900 calorie mark today. :)
Rest day for me...still going to walk into town for a few ingredients for tonight's gourmet creation (veggie burgers ;)). Lady Snow continues to be in awe of my culinary prowess.
Tomorrow is going to be all about blasting the arms and back - time to increase the weights again I think...feeling STRONG. Things are going extremely well.
Post by: jordanread on March 09, 2016, 11:48:10 AM
Feeling a lot stronger these days, and the weight loss continues while my tone increases. I almost have biceps! I'm loving this year's journey.
Post by: Bakari on March 09, 2016, 12:04:07 PM
So I was getting dressed this morning, and my guy lines are back!!! Plus, if I suck in my gut, and the light hits me just right, I have the beginnings of a 2 pack!!
Feeling a lot stronger these days, and the weight loss continues while my tone increases. I almost have biceps! I'm loving this year's journey.
Double plus awesome! Its fun to hear about everyone's progress, but especially great to hear about the thread OPs.
Maybe its time for an update picture?
How often do people weight train?
I've been mixing my workout between pilates/barre/lifting/cardio, but I haven't figured out the perfect "mix". I used to weight train twice a week as a dancer, but dancing is a lot of bodyweight training naturally.
I try to alternate strength and cardio days, with at least one day a week off of anything, and ideally one day devoted to specific skill training (for me that's ANW obstacles, barre seems like the equivalent of a skill specific type exercise). So works out to about 3 days a week. Depends on your goals really, its important for health to have at least some of each, but different sports or activities or even aesthetic goals may emphasize one more over the other. In other words, there isn't a "perfect" mix.
Post by: jordanread on March 09, 2016, 12:22:18 PM
So I was getting dressed this morning, and my guy lines are back!!! Plus, if I suck in my gut, and the light hits me just right, I have the beginnings of a 2 pack!!
Feeling a lot stronger these days, and the weight loss continues while my tone increases. I almost have biceps! I'm loving this year's journey.
Double plus awesome! Its fun to hear about everyone's progress, but especially great to hear about the thread OPs.
Maybe its time for an update picture?
There will be an update picture, but there is some more progress I want to make. The specific pose created for Before/After photos by Zikoris means that I have a lot more core work before any noticeable progress appears. However, as an homage to JS, with the understanding that the sense of mystery probably won't be there since I'm not shy, I have gone ahead and attached an arm photo.
(told you the biceps were an almost)
Post by: JoRocka on March 09, 2016, 12:39:08 PM
So to the question of how often do you weight train
3-4 times a week.
But if you're looking for overall advice in terms of generic fitness- 1-2 times a week is sufficient
Strength - 3-4
and most 4-6 day splits are for people prepping for the stage-
So figure out your goal- THEN pick a plan that works for the goal.
Post by: Jon_Snow on March 09, 2016, 12:48:27 PM
There will be an update picture, but there is some more progress I want to make. The specific pose created for Before/After photos by Zikoris means that I have a lot more core work before any noticeable progress appears. However, as an homage to JS, with the understanding that the sense of mystery probably won't be there since I'm not shy, I have gone ahead and attached an arm photo.
(told you the biceps were an almost)
The second coming of 2pac(k)! Woot!
I AM, compared to you JR, quite shy about putting my appendages out there for all to see. Tell you what, once I get a bit of a Baja-tan established I'll post something. I have recently deleted my previous arm-pics (and farm pics) from the forum as they are OLD NEWS now. :)
Post by: jordanread on March 09, 2016, 01:57:23 PM
There will be an update picture, but there is some more progress I want to make. The specific pose created for Before/After photos by Zikoris means that I have a lot more core work before any noticeable progress appears. However, as an homage to JS, with the understanding that the sense of mystery probably won't be there since I'm not shy, I have gone ahead and attached an arm photo.
(told you the biceps were an almost)
The second coming of 2pac(k)! Woot!
I AM, compared to you JR, quite shy about putting my appendages out there for all to see. Tell you what, once I get a bit of a Baja-tan established I'll post something. I have recently deleted my previous arm-pics (and farm pics) from the forum as they are OLD NEWS now. :)
I hadn't noticed that you took the pictures down, but I'm not that creepy. I saw it once, and then showed the SO (my mistake...I know). However, over in your journal, referring to your pasty white glory made me giggle, and I just assumed that you had a constant tan...forgot that you don't just kayak year round. As far as putting appendages out there, and you mentioned the second coming, I found a few pictures from miscellaneous times throughout my time with the SO (usually hiking). The pictures are here (https://goo.gl/photos/o6CDQ99eqQxV5kqu8), and I might actually have a 2 pack in one of them, so it really is the 2nd coming.
For those of you who don't know, I've been hiking regularly for the last 8 years, and riding bikes regularly for the last 5 (although I biked a lot during my teenage years). A few years back I went Primal, and last year started my journey of bodyweight training. If you look at last year's thread, I didn't do all that great with it, but a huge part of that was the drinking problem (outlined in my former journal) I decided to nurture, and allow grow into a self-sabotaging, sobriety rejecting reality. So while I always maintain functionality, and (with the exception of one time in Juvie where I was rewarded with charleston chews...I did good, and got really fat) haven't been too out of shape to handle my day to day life, my body reacts very quickly to dietary changes. Having a plan in place, and sticking to it this year is the first real attempt at fitness and health. And I'm loving it!
Post by: Jon_Snow on March 09, 2016, 02:20:16 PM
I hadn't noticed that you took the pictures down, but I'm not that creepy. I saw it once, and then showed the SO (my mistake...I know). However, over in your journal, referring to your pasty white glory made me giggle, and I just assumed that you had a constant tan...forgot that you don't just kayak year round. As far as putting appendages out there, and you mentioned the second coming, I found a few pictures from miscellaneous times throughout my time with the SO (usually hiking). The pictures are here (https://goo.gl/photos/o6CDQ99eqQxV5kqu8), and I might actually have a 2 pack in one of them, so it really is the 2nd coming.
For those of you who don't know, I've been hiking regularly for the last 8 years, and riding bikes regularly for the last 5 (although I biked a lot during my teenage years). A few years back I went Primal, and last year started my journey of bodyweight training. If you look at last year's thread, I didn't do all that great with it, but a huge part of that was the drinking problem (outlined in my former journal) I decided to nurture, and allow grow into a self-sabotaging, sobriety rejecting reality. So while I always maintain functionality, and (with the exception of one time in Juvie where I was rewarded with charleston chews...I did good, and got really fat) haven't been too out of shape to handle my day to day life, my body reacts very quickly to dietary changes. Having a plan in place, and sticking to it this year is the first real attempt at fitness and health. And I'm loving it!
This is great to hear....and you look pretty good (if pasty) in that first pic. In fact, I'd say you comfortably "out-pasty" me there. :)
I know all about the caloric consequences of boozin'...it's probably the biggest factor in my pre-FIRE "rotundness". Still not entirely sure I was an alcoholic since I pretty much lost the desire to drink as soon as I pulled the pin on my career. Doesn't matter now I suppose. Alcohol is now consumed in extreme moderation - almost as a well earned reward for my ongoing healthy efforts. Our Red Wine Fridays continues to be a THING.
I would think that going forward in FIRE I will probably sport some variety of perma-tan. I probably had a bit of a golden tone left over in early February from my Nov-Dec stint in Baja...but yeah, pretty pale now. Upcoming trip will get me some colour which will get me into mid-may when I become a kayakin' fiend - and despite 30 proof sunscreen liberally applied the sun, intensified by the reflection off the water, will quickly have Jon_Snow looking very un-snowlike. And yes...I know sun exposure is NOT HEALTHY. :) I do tan quickly and easily...always have.
I've been thinking about my 500km paddling goal for 2016...not sure how realistic it is. Probably will have to throw in some 40km paddles in there with my usual 20km "around the island" route to do it.
Post by: Bakari on March 09, 2016, 09:04:21 PM
They called me tonight. I get to be on American Ninja Warrior.
So, now I need to actually start taking training seriously! Unfortunately, I only have 4 weeks left to do so...
Post by: jordanread on March 09, 2016, 09:06:21 PM
Its official:Fuck yes! San Diego?
They called me tonight. I get to be on American Ninja Warrior.
So, now I need to actually start taking training seriously! Unfortunately, I only have 4 weeks left to do so...
Post by: Bracken_Joy on March 10, 2016, 06:46:15 AM
Its official:
They called me tonight. I get to be on American Ninja Warrior.
So, now I need to actually start taking training seriously! Unfortunately, I only have 4 weeks left to do so...
Wooooooo! Awesome. So what is your "serious training" going to entail?
Post by: tnrunner on March 10, 2016, 06:48:23 AM
Count me in!
1) Complete strength training 5x/week.
2) 1 hour of cardio 6 days a week (Run 4, bike/elliptical the other 2).
3) Drop 15 pounds.
I'm down 6 pounds and feeling great. I'm easily getting 5x week strength training but cardio is lacking at 4 days a week; 2 run and 2 other. Also tracking my macros and calorie intake; flexible dieting with REAL food.
Post by: Bakari on March 10, 2016, 07:56:17 AM
San Diego?
LA this year, at Universal Studios.
Wooooooo! Awesome. So what is your "serious training" going to entail?
Mostly not skipping days due to laziness, plus going out to the ANW gym every Sunday instead of once or twice a month
Post by: jordanread on March 10, 2016, 08:11:48 AM
San Diego?
LA this year, at Universal Studios.
Good to know, although thinking about it, it was always in Venice for your neck of the woods, and it's never been in San Diego, so I have no idea what I was thinking. As far as getting Mustachianism out there, just tell them that is your job/title. And then when they introduce you, Matt Iseman will have to describe it. :)
Post by: jordanread on March 10, 2016, 08:43:10 AM
This is great to hear....and you look pretty good (if pasty) in that first pic. In fact, I'd say you comfortably "out-pasty" me there. :)
Ha!! That was an interesting time. I just realized that those pictures are from April, July, September 2009. I think the point I was attempting to show was how quickly my body composition changes. This was within a year of beginning to court the SO. She is the one who really got me into hiking. At the time, I was working the graveyard shift, and with the exception of the one extremely tiring day I stayed up to hike, I never got outside. So even though I lived in Colorado, with it's 300 days of sunshine, I never got outside. And yet I'm still a little bit stoked that I can out-anything JS, even if it is just pastiness.
Also, that was the year I started getting major blood panels done every year. My physician said that he had never seen anyone with such low levels of Vitamin D...ever! I took a ridiculous amounts of supplements for over a year just to get on the low level of the scale.
I know all about the caloric consequences of boozin'...it's probably the biggest factor in my pre-FIRE "rotundness". Still not entirely sure I was an alcoholic since I pretty much lost the desire to drink as soon as I pulled the pin on my career. Doesn't matter now I suppose. Alcohol is now consumed in extreme moderation - almost as a well earned reward for my ongoing healthy efforts. Our Red Wine Fridays continues to be a THING.
I would think that going forward in FIRE I will probably sport some variety of perma-tan. I probably had a bit of a golden tone left over in early February from my Nov-Dec stint in Baja...but yeah, pretty pale now. Upcoming trip will get me some colour which will get me into mid-may when I become a kayakin' fiend - and despite 30 proof sunscreen liberally applied the sun, intensified by the reflection off the water, will quickly have Jon_Snow looking very un-snowlike. And yes...I know sun exposure is NOT HEALTHY. :) I do tan quickly and easily...always have.
Yeah, I think I've got my balance back when it comes to boozin'. It's a good feeling. As far as sun exposure goes, it is one of the best ways to get Vitamin D, as long as you don't over do it. I love my sun time, and it's an interesting paradigm, considering I have a history of melanoma in my family, and have even had moles that had cancerous sells (since removed). There was a security podcast in which there was a lot of talk about the host and his ridiculous amount of research. It looks like they've now consolidated all the info here (https://www.grc.com/health/vitamin-d.htm). Highly recommended, especially if you are concerned about the sun or vitamin D.
I've been thinking about my 500km paddling goal for 2016...not sure how realistic it is. Probably will have to throw in some 40km paddles in there with my usual 20km "around the island" route to do it.
How far do you normally go in a year? When we initially discussed this, I thought it was just an extra day during the week of your usual paddle? And are you going to kayak down in Baja?
Post by: hudsoncat on March 10, 2016, 11:35:56 AM
Its official:
They called me tonight. I get to be on American Ninja Warrior.
So, now I need to actually start taking training seriously! Unfortunately, I only have 4 weeks left to do so...
That is super awesome! Congrats!
Post by: jordanread on March 10, 2016, 12:00:16 PM
Post by: Bakari on March 10, 2016, 08:07:28 PM
Bakari, how are you doing on the warped wall? When you get past that on the show, I'm probably going to count that goal as met...just saying! Are you going to write a blog post regarding getting there on a low budget? I know that Nicholas Coolridge (https://www.youtube.com/user/googley) did that with living in his van and dumpster diving and things.
No progress as yet. According to the guys where I've been practicing the warped wall they have is actually steeper than the real one, and possibly a bit more slick. And there is slightly less room for run up. So there's a chance that even if I never get it in practice I'll be able to do the real one.
Speaking of which, as you mentioned, it always used to be in Venice for CA, right near the beach, which according to people I've met who have been on, made everything damp and slightly slippery, so the change to further inland (and probably indoors) should help with the wall grip too
I haven't written a blog post in months. When I do, hopefully I'll get around to actually writing one of the several I have in my head and wrote out titles for (Your Feelings Don't Determine Ethics, The Last Taboo, Why Claiming Sexualizing = Objectifying is Misogynist and Dehumanizing - I'm Not Claiming Cat Calling isn't Obnoxious, Stop working so much already! (on voluntary overtime's effect on employment and life) The SnowBall Effect (on capitalism, expanded from an analogy I came up with from one of the big ethics threads on this very forum a few years back))
But maybe after I get around to all those I'll do something a bit more light-hearted, about the whole ANW experience...
Post by: Jon_Snow on March 11, 2016, 09:41:58 AM
I've been thinking about my 500km paddling goal for 2016...not sure how realistic it is. Probably will have to throw in some 40km paddles in there with my usual 20km "around the island" route to do it.
How far do you normally go in a year? When we initially discussed this, I thought it was just an extra day during the week of your usual paddle? And are you going to kayak down in Baja?
During my working years I'd be lucky to get 150km of paddling in a year - all of it crammed into the weekends. Last year, my first full year of FIRE I doubled this amount - around 300km. I could have done more, but I was busy exploring some new hobbies...and my first year garden required a ton of work to get things off the ground. But I'm really going to go for it this year....I'll throw in a few multi-day trips to neighbouring islands as well. This should help rack up the mileage.
I don't do much kayaking in the Baja at all. I am fussy about my boats and how they fit me...the few I have paddled down there haven't made me (or my legs and back) very happy. Also, sit-on-top kayaks are more common down there and I'm not a fan of these - give me an enclosed cockpit please. :) At some point I will have to drive a couple of my kayaks down there and just leave them there for future use.
I've been doing a bit of research about the fitness benefits of sea kayaking. From what I gather, for an 185 pound person (hey, that's me!) you burn around 450 calories per hour of kayaking. Seems a bit high to me, but I'll go with that. So, for my typical 3 hour, 20km round the island jaunt I'm looking at 1300 calories burned. The great thing about it is that for the entirety of the trip you are so focused on the beauty...the sounds and smells of the sea...that you don't notice how much physical exercise you are getting. Once you get back to your home beach and pull your kayak out of the water - then you FEEL IT. :)
Post by: jordanread on March 11, 2016, 10:36:14 AM
I've been thinking about my 500km paddling goal for 2016...not sure how realistic it is. Probably will have to throw in some 40km paddles in there with my usual 20km "around the island" route to do it.
How far do you normally go in a year? When we initially discussed this, I thought it was just an extra day during the week of your usual paddle? And are you going to kayak down in Baja?
During my working years I'd be lucky to get 150km of paddling in a year - all of it crammed into the weekends. Last year, my first full year of FIRE I doubled this amount - around 300km. I could have done more, but I was busy exploring some new hobbies...and my first year garden required a ton of work to get things off the ground. But I'm really going to go for it this year....I'll throw in a few multi-day trips to neighbouring islands as well. This should help rack up the mileage.
I don't do much kayaking in the Baja at all. I am fussy about my boats and how they fit me...the few I have paddled down there haven't made me (or my legs and back) very happy. Also, sit-on-top kayaks are more common down there and I'm not a fan of these - give me an enclosed cockpit please. :) At some point I will have to drive a couple of my kayaks down there and just leave them there for future use.
I've been doing a bit of research about the fitness benefits of sea kayaking. From what I gather, for an 185 pound person (hey, that's me!) you burn around 450 calories per hour of kayaking. Seems a bit high to me, but I'll go with that. So, for my typical 3 hour, 20km round the island jaunt I'm looking at 1300 calories burned. The great thing about it is that for the entirety of the trip you are so focused on the beauty...the sounds and smells of the sea...that you don't notice how much physical exercise you are getting. Once you get back your home beach and pull your kayak out of the water - then you FEEL IT. :)
Okay, since you have your nice kayak there in the Salish Sea, aren't there measurements that will allow you to find one that's the same? Width, Length, Cockpit opening size/shape, end overhang, materials, volume, etc? Or is each brand a bit off?
Post by: monstermonster on March 11, 2016, 12:30:09 PM
Also, even better, it's on Classpass and is 2.5 blocks from my office. Definitely going back soon!
Post by: Primm on March 11, 2016, 01:43:55 PM
Try as I might to cover it up and pretend I'm ok, it seems the inability to stand on one leg is evidence of the fact that I probably can't swim safely in the surf or ride my bike at high speeds round corners. So I have to be content with cheering on my teammates and manning the BBQ. The worst part? No alcohol because of the drugs I'm on! :(
Post by: monstermonster on March 11, 2016, 01:46:23 PM
I was supposed to do my second Olympic tri tomorrow, but yesterday I went to the Dr for a "balance test". I passed out at work on Sunday night, and he thinks I have an inner ear infection.
Try as I might to cover it up and pretend I'm ok, it seems the inability to stand on one leg is evidence of the fact that I probably can't swim safely in the surf or ride my bike at high speeds round corners. So I have to be content with cheering on my teammates and manning the BBQ. The worst part? No alcohol because of the drugs I'm on! :(
Aww, I'm so sorry to hear that! Hope you get better soon. At least you can still wo/man the BBQ! Inner ear stuff is so disorienting.
Here's a get well kitten.
(https://s-media-cache-ak0.pinimg.com/736x/9f/e9/54/9fe954b78dbe9ab400c39276a7fd729f.jpg)
Post by: Bracken_Joy on March 12, 2016, 08:36:45 AM
(OH MAN. PS- I had always been told "vestibulitis". When you look it up you get vaginal vestibulitis! How many people have I told over the years and then they looked it up?! Ahhhh healthcare why you gotta use the same words for stuff?!?!?)
(PS- okay, in further reading, it sounds like it was labyrinthitis instead, because I had hearing distortion in conjunction with vertigo... man, it's so bizarre I've never actually looked back onto any of this and read about it. Not through nursing school or anything! So Primm, super sorry you're sick, but hey, you kicked off a pretty fun little learning binge for me!)
Post by: MrDelane on March 12, 2016, 10:18:11 AM
My goal at the start of January was to lose 16lbs of fat this year.
As of this morning I am down 8.4 pounds, so just past the halfway mark.
The second half will be more difficult, but if things continue as they are I should be able to hit it with time.
I've continued to work out (nearly) every morning, doing body weight exercises at home before work.
More importantly, I've cleaned up my diet (for the most part) - and cut out late night snacking.
It's amazing how much better I feel - stronger, more energetic, and generally happier overall.
I suspect I've lost more than 8.4lbs of fat, given that I've gained some muscle, but since I haven't taken body fat measurements I can't really estimate that accurately.
I'm much less concerned with specific numbers, and more concerned with keeping myself in good shape as I grow older. On top of my bodyweight routine I've added a stretching routine to the start and end of each day (only about 4-5 minutes). It has made a world of difference in a short amount of time, so I'm hoping I can keep my focus on that and build it into a habit.
Best of luck to everyone else in this thread who are all battling their own obstacles.
I'll leave you with the thought that I try to remind myself of every morning when I don't feel like doing my routine:
"A year from now you'll wish you'd started today."
Post by: Stache it Away on March 12, 2016, 10:43:33 PM
Its official:
They called me tonight. I get to be on American Ninja Warrior.
So, now I need to actually start taking training seriously! Unfortunately, I only have 4 weeks left to do so...
That is awesome!!!!! I watch sometimes but not all the time. Make sure to let us know when it is on and hopefully you also make it on tv so we can watch/support you (even if it is after the fact).
Also, just an update on my goals. I have dropped down to 165 pounds which feels great as I run. This showed today in a 5k that I PRed with an 18:51. Now I can check that goal off my list.
Keep up the great work everyone!
Post by: monstermonster on March 13, 2016, 05:56:06 PM
Post by: JoRocka on March 14, 2016, 12:20:01 PM
I was going to start another thread, but I thought this was a good place to start. Has anyone on here done teaching fitness classes as a side hustle?
hi- waves- I used to be a trainer... and part of my gig as a dancer- I work at my dance studio- and sometimes I teach. I mostly use my work there to pay for my dance classes- slave labor and all- but I've gotten to the point where I teach every so often.
So I dance- side hustle
Work the studio- side hustle
Costume- side hustle.
I want to hustle ALL THE SIDES.
:)
and in other news- haven't had a chance to post in here- but I'm a powerlifter-ish type and I'm a professional bellydancer- so I have strength goals as well as weight goals (sized up and down).
Right now I finished a 4.5 month bulk and I'm looking to drop weight for the weight challenge at work (mostly to take their money) and also to prep for my wedding WOOT WOOT.
so- yeah- get swole- lift some shit- and be fabulous.
Those are my goals. :)
Post by: monstermonster on March 14, 2016, 05:18:09 PM
Nice! I used to be a professional dancer in a very specific type of field (I don't give it away on here because it would then be easy to figure out who I am) and I coached until a few years ago (similar to you, I did it to pay for my own training until I quit), but I gave up my certification a few years ago because I was tired of dealing with the sexist racist world of that sport. It also had pretty brutal hours as a side hustle because I primarily coached high schoolers, so it was 4:30AM training sessions most days.I was going to start another thread, but I thought this was a good place to start. Has anyone on here done teaching fitness classes as a side hustle?
hi- waves- I used to be a trainer... and part of my gig as a dancer- I work at my dance studio- and sometimes I teach. I mostly use my work there to pay for my dance classes- slave labor and all- but I've gotten to the point where I teach every so often.
So I dance- side hustle
Work the studio- side hustle
Costume- side hustle.
I want to hustle ALL THE SIDES.
A Barre studio near me is recruiting for instructors and it seems like it's a $400 certification and some simple anatomy tests and then they guarantee you 3-4 classes a week at $35/class. It sounds like they're mostly looking for weekend and early morning people as well, which is ideal. And extra $500/month would get me a lot closer to FI a lot faster and it would pay for my fitness habit- and barely eat into my schedule since I workout at those times normally. A friend works there (as a childcare provider, not an instructor) and she really likes the corporate attitude there.
It seems like fitness instructor side hustle is a really good combo with a day job and a goal of FIRE - easily scaled down/up independent job.
Post by: Zikoris on March 14, 2016, 10:50:34 PM
Post by: lucky-girl on March 15, 2016, 06:02:06 AM
- Goal: Strength Training >= 2X/week (annual average): Consistently making it in twice a week, but for a few weeks I wasn't feeling very focused or motivated. But revisiting my goals on this thread really helped me re-focus on what I was trying to achieve. So thanks!
- Goal: 1 set/1 squats 160lbs- Current max: 3 sets of 5 at 125lbs (calculated 137 one rep max)
- Goal: 1set/1 bench press 103lbs- Current max: 3 sets of 5 reps at 90lbs (calculated 98 one rep max - getting there!)
- Goal: 1 set/1 deadlifts 198lbs- Current max: 3 sets of 5 reps at 115lbs (calculated 125 one rep max)
- Goal: 1-2X/week outdoor activities (annual average): The wimpy winter weather has put a crimp in my style here, though I did get out for what was probably my last ski of the season on Saturday. Getting prepped for hiking/biking season, when hopefully things will pick up again.
- Goal: Summit Mt. Katahdin Got together with my hiking buddies, and we have started talking about schedule for the summer. We need to pick a date and make camping reservations next.
- >=50% commute under own power recently I've been overly reliant on my Honda Ruckus Scooter. Time to tune up my bike and get it going again!
- 1 set/1 pullup I've been incorporating 3 sets of 8 assisted pull-ups into every workout, using a resistance band. Making progress- finally!
- Decrease body fat by >= 2% I'm having a hard time setting a baseline for this goal, and figuring out how I want to measure it. I don't know anyone who can do an accurate body fat measurement with calipers. I've tried going by photos, but I'm not feeling very confident about my estimates. Any advice?
So, mixed progress overall, but progress none-the-less. I figure as long as I keep some forward movement going, without burning myself out, that as the weather gets warmer I'll start getting excited and really engaged again.
Post by: monstermonster on March 15, 2016, 07:36:28 AM
Splits update: I seem to be getting farther down, though it's hard to measure. I ran out of Spongebob stickers for my calendar, so my boyfriend bought me some new ones - sparkly chickens holding umbrellas. So right now I have a big Star Wars wall calendar covered in Spongebob and chickens. The sticker system is extremely motivating - I now see why a lot of parents use that to house-train their spawn.
Woohooo! Sparkly chickens for flexibility! Have you seen this stretching guide for the splits? (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/) It's pretty, might be helpful.
Post by: Bracken_Joy on March 15, 2016, 08:48:00 AM
NOTHING this week. I picked up an extra work shift yesterday, and we have friends in from out of town Saturday night. Meant Saturday- recovery then out with friends, Sunday- show friends around town then mad scramble to reign in house, Monday- work, today- recover and prep for my next 3 shifts.
With my commute, it's 56 hours in 5 days (today off completely), so I'm trying not be hard on myself for missing out. At least I got that hike in last Tuesday!
Post by: jordanread on March 15, 2016, 09:09:37 AM
[...][...]
- Decrease body fat by >= 2% I'm having a hard time setting a baseline for this goal, and figuring out how I want to measure it. I don't know anyone who can do an accurate body fat measurement with calipers. I've tried going by photos, but I'm not feeling very confident about my estimates. Any advice?
Based on this question, I just found something I'm going to add to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but I'll post it here. It seems like a useful method to get a rough sense of body fat without anything but a scale and a measuring tape.
How to Measure Body Fat Without Calipers (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/)
Here are the basic steps (calculations require imperial units - inches and lbs):
- Take body measurements in inches
- Weigh yourself in pounds
- Determine lean body weight.
Men: (1.082 * weight) - (4.15 * waist measurement) + 94.42;
Women: (.732 * weight) - (.157 * waist measurement) - (.249 * hip measurement) + (.434 * forearm measurement) + (wrist measurement/3.14) + 8.987 - (Weight - lean weight) / weight * 100
so- yeah- get swole- lift some shit- and be fabulous.
Those are my goals. :)
You want me to add the goals just like that to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? I'm fine with it, just want to make sure.
To everyone else, I swear there was someone who posted and met a goal, but I can't find it. Am I hallucinating, or did that post get deleted?
Post by: Stache it Away on March 15, 2016, 10:35:46 AM
Post by: jordanread on March 15, 2016, 10:42:35 AM
I beat my goal (and stretch goal) with an 18:51 in my 5k last weekend. I'm also down about 18 pounds so I'm getting very close to my goal of 21, though I think I'll probably keep going past that.
You are kicking ass!! I marked your running time goal as complete. We can wait until you hit your 21 goal, and then set another one if you want. Way to rock things.
Post by: Bakari on March 15, 2016, 11:44:04 AM
Based on this question, I just found something I'm going to add to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but I'll post it here. It seems like a useful method to get a rough sense of body fat without anything but a scale and a measuring tape.
How to Measure Body Fat Without Calipers (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/)
Here's a couple sites that will do the calculations for you:
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
http://www.scientificpsychic.com/fitness/diet.html
They use different measurements, and give slightly different answers, but either should give you a decent ballpark figure. More accurate than the electronic scales, less than a caliper used consistently by a trained technician but possibly more accurate than the calipers used at home.
Post by: Jon_Snow on March 15, 2016, 09:03:33 PM
So Monday I responded by punishing myself with a 400 calorie burn on the stationary bike...then an hour and a half of upper body weight training. Then, because I feel wanted to create a proper DETERENT for the upcoming weekend...I did another 300 calorie jaunt on the recumbent bike machine. Then home, shower...and onto the couch where I remained until Lady Snow got home from work.
My Monday's often follow this pattern when I've been bad. :)
I think the damage has been minimal though...an elderly East Indian man at my gym insisted that I remove my earbuds so that he could talk to me (obviously not aware of the gym-code whereby if you have music plugged in you'd rather not be disturbed). He informed me that he had been watching me for a couple of weeks, telling me that he thought I was working very hard. I said thank you...also telling him that I've been at it for almost a year and half now...he looked suitably impressed. Then this...he said that if he "looked like me" he'd never put on clothes. :) I'm pretty sure that's what he said. So at this point, according to elderly East Indian males, I am looking pretty f*****g hot. I'll take this as a sign of progress. :D
He also asked me what I did for a living. Wanting to get back to my workout, I avoided saying "retired" and said something about doing investing stuff on the computer. I've learned, after several similar inquiries at the gym, this is the safer response. :)
Post by: JoRocka on March 16, 2016, 07:23:26 AM
Nice! I used to be a professional dancer in a very specific type of field (I don't give it away on here because it would then be easy to figure out who I am) and I coached until a few years ago (similar to you, I did it to pay for my own training until I quit), but I gave up my certification a few years ago because I was tired of dealing with the sexist racist world of that sport. It also had pretty brutal hours as a side hustle because I primarily coached high schoolers, so it was 4:30AM training sessions most days.I was going to start another thread, but I thought this was a good place to start. Has anyone on here done teaching fitness classes as a side hustle?
hi- waves- I used to be a trainer... and part of my gig as a dancer- I work at my dance studio- and sometimes I teach. I mostly use my work there to pay for my dance classes- slave labor and all- but I've gotten to the point where I teach every so often.
So I dance- side hustle
Work the studio- side hustle
Costume- side hustle.
I want to hustle ALL THE SIDES.
A Barre studio near me is recruiting for instructors and it seems like it's a $400 certification and some simple anatomy tests and then they guarantee you 3-4 classes a week at $35/class. It sounds like they're mostly looking for weekend and early morning people as well, which is ideal. And extra $500/month would get me a lot closer to FI a lot faster and it would pay for my fitness habit- and barely eat into my schedule since I workout at those times normally. A friend works there (as a childcare provider, not an instructor) and she really likes the corporate attitude there.
It seems like fitness instructor side hustle is a really good combo with a day job and a goal of FIRE - easily scaled down/up independent job.
I say do it-
the only down sides is "you have to be there" so while you have SOME control- you still gotta show up- and sometimes that gets tiring- I really enjoyed it over all. working at an LA fitness wasn't lucrative enough to really make it worth my while (an extra 30-40 bucks and I was spending 4-6 hrs at the gym extra) so it was a huge time suck- but now I appreciate working at my dance studio and what that affords me and it's settled into a nice way to spend my days.
Post by: JoRocka on March 16, 2016, 07:26:15 AM
so- yeah- get swole- lift some shit- and be fabulous.
Those are my goals. :)
You want me to add the goals just like that to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? I'm fine with it, just want to make sure.
To everyone else, I swear there was someone who posted and met a goal, but I can't find it. Am I hallucinating, or did that post get deleted?
You don't need to physically add me to the list- I'm pretty consistent with my goals- I just want to be involved in the community and this is a space I feel comfortable talking about stuff I love- but I don't need to have hard and fast goals to clutter the page. That was more a general announcement of where I am and what I'm doing this year (I mean- I have hard and fast goals- but there is no guarantee- I want a 325 DL and a 265 squat- 200 bench- but well... training is great and all- but you never know. which is why it's in my head but not a hard and fast goal)
Unless- well- I'm getting the strong side eye on that LOL And then i'll quietly back on out!
Post by: Bracken_Joy on March 16, 2016, 07:45:28 AM
so- yeah- get swole- lift some shit- and be fabulous.
Those are my goals. :)
You want me to add the goals just like that to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? I'm fine with it, just want to make sure.
To everyone else, I swear there was someone who posted and met a goal, but I can't find it. Am I hallucinating, or did that post get deleted?
You don't need to physically add me to the list- I'm pretty consistent with my goals- I just want to be involved in the community and this is a space I feel comfortable talking about stuff I love- but I don't need to have hard and fast goals to clutter the page. That was more a general announcement of where I am and what I'm doing this year (I mean- I have hard and fast goals- but there is no guarantee- I want a 325 DL and a 265 squat- 200 bench- but well... training is great and all- but you never know. which is why it's in my head but not a hard and fast goal)
Unless- well- I'm getting the strong side eye on that LOL And then i'll quietly back on out!
Many of us are financial nerds who frequently make spreadsheets for each other. Of COURSE we want to put you on a list =P
Concrete goals or not, I know *I* don't mind you joining the thread. I guess it's ultimately up to Jordan though, since he is mega-thread creator/curator and all.
Post by: jordanread on March 16, 2016, 07:53:37 AM
so- yeah- get swole- lift some shit- and be fabulous.
Those are my goals. :)
You want me to add the goals just like that to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)? I'm fine with it, just want to make sure.
To everyone else, I swear there was someone who posted and met a goal, but I can't find it. Am I hallucinating, or did that post get deleted?
You don't need to physically add me to the list- I'm pretty consistent with my goals- I just want to be involved in the community and this is a space I feel comfortable talking about stuff I love- but I don't need to have hard and fast goals to clutter the page. That was more a general announcement of where I am and what I'm doing this year (I mean- I have hard and fast goals- but there is no guarantee- I want a 325 DL and a 265 squat- 200 bench- but well... training is great and all- but you never know. which is why it's in my head but not a hard and fast goal)
Unless- well- I'm getting the strong side eye on that LOL And then i'll quietly back on out!
Many of us are financial nerds who frequently make spreadsheets for each other. Of COURSE we want to put you on a list =P
Concrete goals or not, I know *I* don't mind you joining the thread. I guess it's ultimately up to Jordan though, since he is mega-thread creator/curator and all.
I'll probably add JoRocka, just because I'd love to see a goal that is 'lift some shit'.
Post by: JoRocka on March 16, 2016, 12:38:16 PM
I'm ending my 6 week program right now (unfortunately not as smoothly as I'd like) - so starting April I'll need to make up my mind about a new program- I was running Sheiko- then transitioned mid bulk to a pure size only program (they cancelled my lift)- and now I'm cutting- so I won't be putting on a ton of weight on the bar- but I'd at least like to maintain my lifts and all. When I get on a new program I can add some more concrete goals. I'm dropping weight right now like crazy post bulk (okay- I shamelessly joined a weight loss comp at work to take their money- I had to drop weight anyway- might as well make some money while doing it)- so new program will include cardio- that will be my real actual- I need to do it goal. When I'm not slammed at work I"ll take a look at the spreadsheet.
So- yeah- be swole- lift some shit- be fabulous. Let's do this!!!
<woot woot>
Post by: jordanread on March 16, 2016, 12:49:42 PM
Alright then- Operation Be fabulous and lift some shit is on and up and running! Thanks for the #nerdloveGlad to have you here. And now I'm thinking of other names for this 'operation':
Operation Lift Some Shit to be Swollenly Fabulous
Operation Fabulously Swollen (MonkeyJenga would have a field day with this one)
Operation Lift Some Fabulous Shit
Hmm.
Post by: Friar on March 16, 2016, 12:57:17 PM
Finding out I have just under a month until a friend meetup/reunion has kicked me into getting back on track - so here I am again.
To comment on my goals:
Quote
Drop >= 25.2lbs of fat
Currently down ~9lb. This was more but obviously with the lack of exercise and overeating it crept up!
Quote
3 sets/10 pull ups
3x3. Some improvement needed however it'll get easier as I get lighter.
Quote
Complete 5K
The longest run so far has been just under 2.7k.
Quote
Static hold 3rd-world squats
I can't hold it yet and have a long way to go.
Quote
'Resolve' patellar tendonitis in knee
I've been trying!
Quote
Once patellar tendonitis is resolved, start weight training
A long shot by the end of the year.
Post by: EngineerYogi on March 16, 2016, 01:26:53 PM
•1 set/1 squat 200lbs
•1 set/1 deadlift 250lbs
•Maintain <= 20% body fat
•Intake <= 2750 calories
•Add mass to hamstrings and shoulders"
I have seen some awesome progress on adding mass to my hamstrings and shoulders and that makes me happy. Intake is slowly increasing (my goal) I'm at about 2300 calories now. Body fat is a little higher than I'd like at about 22%, hopefully I can keep it there and push it back down a tad starting in the summer.
I was feeling severely under-recovered(sore, achy, tired) the last few weeks and have missed a lot of weight lifting days in the gym. I took a weekend off and on vacation and will be getting back into the gym today. I need to make more progress on my strength goals.
Post by: big_owl on March 16, 2016, 04:15:38 PM
"•1 set/1 bench press 150lbs
•1 set/1 squat 200lbs
•1 set/1 deadlift 250lbs
•Maintain <= 20% body fat
•Intake <= 2750 calories
•Add mass to hamstrings and shoulders"
I have seen some awesome progress on adding mass to my hamstrings and shoulders and that makes me happy. Intake is slowly increasing (my goal) I'm at about 2300 calories now. Body fat is a little higher than I'd like at about 22%, hopefully I can keep it there and push it back down a tad starting in the summer.
I was feeling severely under-recovered(sore, achy, tired) the last few weeks and have missed a lot of weight lifting days in the gym. I took a weekend off and on vacation and will be getting back into the gym today. I need to make more progress on my strength goals.
Probably going to have to up the calories some if you're continually feeling down. Although that might depend on your regimen, I'm assuming you're actually doing more than you've listed above. Going for heavy lifts tends to burn more calories than lower weight higher volume stuff so you gotta shovel it in.
Post by: big_owl on March 16, 2016, 04:17:54 PM
Between being busy at work and disappointed at my fitness progress I've been ignoring new posts to this thread
Finding out I have just under a month until a friend meetup/reunion has kicked me into getting back on track - so here I am again.
To comment on my goals:QuoteDrop >= 25.2lbs of fat
Currently down ~9lb. This was more but obviously with the lack of exercise and overeating it crept up!Quote3 sets/10 pull ups
3x3. Some improvement needed however it'll get easier as I get lighter.QuoteComplete 5K
The longest run so far has been just under 2.7k.QuoteStatic hold 3rd-world squats
I can't hold it yet and have a long way to go.Quote'Resolve' patellar tendonitis in knee
I've been trying!QuoteOnce patellar tendonitis is resolved, start weight training
A long shot by the end of the year.
Is it infrapatellar or suprapatellar tendinitis?
Post by: EngineerYogi on March 16, 2016, 05:02:07 PM
"•1 set/1 bench press 150lbs
•1 set/1 squat 200lbs
•1 set/1 deadlift 250lbs
•Maintain <= 20% body fat
•Intake <= 2750 calories
•Add mass to hamstrings and shoulders"
I have seen some awesome progress on adding mass to my hamstrings and shoulders and that makes me happy. Intake is slowly increasing (my goal) I'm at about 2300 calories now. Body fat is a little higher than I'd like at about 22%, hopefully I can keep it there and push it back down a tad starting in the summer.
I was feeling severely under-recovered(sore, achy, tired) the last few weeks and have missed a lot of weight lifting days in the gym. I took a weekend off and on vacation and will be getting back into the gym today. I need to make more progress on my strength goals.
Probably going to have to up the calories some if you're continually feeling down. Although that might depend on your regimen, I'm assuming you're actually doing more than you've listed above. Going for heavy lifts tends to burn more calories than lower weight higher volume stuff so you gotta shovel it in.
You are probably right, I'm coming off a massive deficit from competing in an NPC competition in November. I was at 1260 calories the last few weeks of my cut and have been reversing as best I can while trying to not add too much body fat (but ugh my body really wants to eat). So 2300 calories is a big improvement from where I was, but I definitely can see eating more should help.
Post by: hudsoncat on March 17, 2016, 07:32:31 AM
From my post last week on weightlifting motivation... I've started throwing in some body weight exercises after my runs/before stretching. So last week after two runs I did a couple sets of push-ups and held a few different plank variations. After another run I did squats and lunges. I'm going to see how long I can make this stick and try to increase reps while occasionally switching things up to help keep it fresh. Completely open to ideas on basic body weight exercises to add.
Post by: Friar on March 17, 2016, 02:02:33 PM
Is it infrapatellar or suprapatellar tendinitis?
Good question! It's below the kneecap - as in towards the foot, not behind it, so I would potentially say infrapatellar?
Unfortunately though it's tendonosis rather than tendonitis.
Post by: jordanread on March 17, 2016, 02:27:21 PM
Is it infrapatellar or suprapatellar tendinitis?
Good question! It's below the kneecap - as in towards the foot, not behind it, so I would potentially say infrapatellar?
Unfortunately though it's tendonosis rather than tendonitis.
Well, I fucked that one up. I'll fix the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) to reflect accurately. Shoot, now google is telling me I spelled it wrong. Tendonosis is 'tendinosis' which means chronic tendinitis...that means I was wrong on like 3 levels of spelling.
Post by: Friar on March 18, 2016, 04:21:37 PM
Is it infrapatellar or suprapatellar tendinitis?
Good question! It's below the kneecap - as in towards the foot, not behind it, so I would potentially say infrapatellar?
Unfortunately though it's tendonosis rather than tendonitis.
Well, I fucked that one up. I'll fix the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) to reflect accurately. Shoot, now google is telling me I spelled it wrong. Tendonosis is 'tendinosis' which means chronic tendinitis...that means I was wrong on like 3 levels of spelling.
Ah thank you. I wouldn't worry about the misspelling, apparently I can't even get it right and I'm the one with the 'condishun'.
Really though, tendonitis and tendinosis? I'm sure there is some Latin reason why one has an 'i' and the other an 'o' but it's bloody annoying.
Post by: Jon_Snow on March 18, 2016, 11:25:39 PM
Post by: Abel on March 19, 2016, 06:22:57 AM
I made a New Year's Resolution, so why not some public accountability?
Goals:
1000 Pound Club (sum of 1RM for bench press, deadlift, and back squat)
Complete handstand pushup
I would like to reach this goal while preserving a <17 minute 3-mile-run! Will see if this proves tenable or not. I have never been on any real kind of strength program before. I have embarked on this journey to try out something new and give myself a challenge. I think I have a lean body type so I am curious if I can add significant strength without putting on a ton of weight (currently 5'9" and 155 lbs). I am breaking the mold of my usual routine of Crossfit WODs / functional movements / bodyweight exercises / joyful self-hazing...along with bicycle commuting and riding which I love.
Plan is roughly based on four day cycles (each work day reliably includes dynamic warmup, bodyweight circuit of pushup-squat-pullup-dip-situp to get loose, and about 20 mins of endurance whether running or bicycle commuting or otherwise)
Day 1: Destroy arms (overhead bar, bench, overhead kettlebells, clean and press kettlebells, hand release pushup, hand release clapping pushup, etc.)
Day 2: Destroy legs (back squat, front squat, leg press, weighted walking lunges, 5k run
Day 3: Some cruel combination of a popular Crossfit WOD or three sets of max reps of bodyweight circuit, 20 mins on the Erg
Day 4: Rest / Easy Endurance
*repeat*
Once a month, take a couple consecutive easy rest days to set up a testing day for the three major lifts and track progress! Need to stay accountable for the upcoming test on April 1!
I think handstand pushups (and handstands in general) are super badass, especially because I was that kid growing up who couldn't make a cartwheel look good to save his life.
Post by: lucky-girl on March 20, 2016, 09:26:11 AM
[...][...]
- Decrease body fat by >= 2% I'm having a hard time setting a baseline for this goal, and figuring out how I want to measure it. I don't know anyone who can do an accurate body fat measurement with calipers. I've tried going by photos, but I'm not feeling very confident about my estimates. Any advice?
Based on this question, I just found something I'm going to add to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but I'll post it here. It seems like a useful method to get a rough sense of body fat without anything but a scale and a measuring tape.
How to Measure Body Fat Without Calipers (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/)
Here are the basic steps (calculations require imperial units - inches and lbs):
- Take body measurements in inches
- Weigh yourself in pounds
- Determine lean body weight.
Men: (1.082 * weight) - (4.15 * waist measurement) + 94.42;
Women: (.732 * weight) - (.157 * waist measurement) - (.249 * hip measurement) + (.434 * forearm measurement) + (wrist measurement/3.14) + 8.987- (Weight - lean weight) / weight * 100
Thanks Jordanread! I will give this a try.
This week was a relatively good one- two sessions at the gym and some progress on my lifting goals. Hoping to get outside today. Maybe I'll even try a run.
- Goal: 1 set/1 squats 160lbs- Current max: 3 sets of 5 at 125lbs (calculated 149 one rep max)
- Goal: 1set/1 bench press 103lbs- Current max: 3 sets of 5 reps at 90lbs (calculated 103 one rep max!) Done! In theory at least. I have never done an actual test of my one rep max. I've been using some online calculators to calculate an estimate based on what I've been lifting for multiple reps. Any thoughts on how to go about actually testing my one-rep max? Do I just put the weight on there and go for it? Seems simple enough...
- Goal: 1 set/1 deadlifts 198lbs- Current max: 3 sets of 5 reps at 125lbs (calculated 145 one rep max)
Post by: AcftW on March 20, 2016, 10:21:02 AM
Regarding my goals, almost 25% through the year..
Quote
3 sets/5 deadlifts 350lbs
I'm currently able to do 3x5 with 245lbs, up from 185 when I started. I figure I'll be able to increase by 10lbs for a few more weeks, and then drop it down to 5lb increments. A few years ago I got up to 335 for 3 reps, but then injured my shoulder doing overhead press and stopped going to the gym regularly. Looking forward to crushing my old record by the end of the year with some dedication.
Quote
3 sets/10 weighted dips 60lbs
I started with being able to do 8 dips un-weighted, and I'm up to 3x8 weighted dips with 10lbs added, and will be increasing to 15lbs this Wednesday.
Quote
3 sets/10 weighted chin ups 30lbs
I could only get 1 chin up back in January, and once I reached 3x7 (clean repetitions, no kipping) I started adding weight, and I'm currently at 3x4 with 10lbs added.
Quote
Weight 195lbs (gain muscle)
Started this year at 170lbs, and am up to 181lbs nearly three months in. Weight is coming slower now, as I need to eat more calories to maintain as I gain more muscle. I'm definitely pleased with the results though. I visited home a couple weeks ago for the first time in a year or so, and after church one day several people who hadn't seen me in a while told me I was looking great and commented on my physique through my button up shirt.
Post by: Bracken_Joy on March 20, 2016, 02:11:48 PM
Warmup: little bit of technique work
Squat: front squat, 95lbs (tied my current best), for 5x1
DL: none
OH: 75lbs Power clean and jerk, 10x1
Metcon loop: DH likes to Fran himself, so he came up with a fran inspited torture for me. It's 21/15/9 of kettlebell swings and OH press. Kettlebell (16kg) and just bar (45lbs). I did it in 6min43sec.
99% sure I will be paralyzed tomorrow.
I also remembered to get those action shots! Unfortunately, on the first one, DH didn't realize I was trying to show that I had achieved front rack position, so most of me is obscured by a weight:
(http://i.imgur.com/lbOXsR9.jpg)
Here is the pointy, point elbow view:
(http://i.imgur.com/4EcmFSb.jpg)
Post by: Abel on March 21, 2016, 12:33:46 AM
Post by: jordanread on March 21, 2016, 06:29:08 AM
Bracken_Joy, do I spy a DIY squat rack in your photos? Wondering if you've posted about it before or shared other photos. I had some design ideas for one of my own and I'd be curious to see your setup.
You know, I knew someone posted something about a DIY squat rack. So this morning I spent an inordinate amount of time looking for it in the What Small Things... (http://forum.mrmoneymustache.com/ask-a-mustachian/what-small-things-did-you-do-today-to-save-money) thread. Now that I found it, I realized it was freaking Bracken_Joy who posted it!!
I'll take down the quote if you do it differently Bracken!!
DIY squat rack! Well, not a rack per se, but a stand. This rounds out our current home gym projects- we can do all the olympic lifts now in our garage! So two aspects of money savings- 1, we didn't buy a pre-made squat rack ($$$), and 2- we're not paying for gym memberships (which then also saves gas, as we're not walking distance to a gym).
Oh, more details please, I'd love to have a go at a DIY squat rack.
What we didn't isn't too fancy. We don't have enough space for a full squat stand, so we did a bucket system so that we can move them as needed.
Basically this:
http://www.endofthreefitness.com/crossfit-equipment-homemade-squat-bench-press-stand/ (http://www.endofthreefitness.com/crossfit-equipment-homemade-squat-bench-press-stand/) Although we didn't include the bench press height board.
(http://3.bp.blogspot.com/-XMyLKjYliW8/TbWlBcFQ7jI/AAAAAAAAADQ/wCUhcVk2Sxs/s1600/diagram1.png)
(http://3.bp.blogspot.com/--xZ8_WeUDGc/TbW4h6xtLxI/AAAAAAAAADk/_sxUX9y9s20/s1600/squatstands.jpg)
You can do a stand, too, but it's a bit more materials intensive. All told, we spent like $36 on this. Biggest challenge was getting the boards to stay upright, because the base of our buckets weren't perfectly even. We ended up drilling a crossbrace at the top of the bucket, and for side to side wobble, I held while DH painstakingly shoveled in individual scoops to spread. Annoying, but damn if our stands are not perfectly level.
Post by: EngineerYogi on March 21, 2016, 08:59:39 AM
I went 12 days without working out. Admittedly, I worked like 9 of those (13-16hrs each day), but still. That sucked. A lot. But I worked out today finally!
Warmup: little bit of technique work
Squat: front squat, 95lbs (tied my current best), for 5x1
DL: none
OH: 75lbs Power clean and jerk, 10x1
Metcon loop: DH likes to Fran himself, so he came up with a fran inspited torture for me. It's 21/15/9 of kettlebell swings and OH press. Kettlebell (16kg) and just bar (45lbs). I did it in 6min43sec.
99% sure I will be paralyzed tomorrow.
I also remembered to get those action shots! Unfortunately, on the first one, DH didn't realize I was trying to show that I had achieved front rack position, so most of me is obscured by a weight:
Nice job on the front rack! And that's an awesome Fran time!
Great thread, fun to see other's progress and goals!
I made a New Year's Resolution, so why not some public accountability?
Goals:
1000 Pound Club (sum of 1RM for bench press, deadlift, and back squat) (March 1, 2016: #775 (205 / 315 / 225))
Complete handstand pushup
I would like to reach this goal while preserving a <17 minute 3-mile-run! Will see if this proves tenable or not. I have never been on any real kind of strength program before. I have embarked on this journey to try out something new and give myself a challenge. I think I have a lean body type so I am curious if I can add significant strength without putting on a ton of weight (currently 5'9" and 155 lbs). I am breaking the mold of my usual routine of Crossfit WODs / functional movements / bodyweight exercises / joyful self-hazing...along with bicycle commuting and riding which I love.
Plan is roughly based on four day cycles (each work day reliably includes dynamic warmup, bodyweight circuit of pushup-squat-pullup-dip-situp to get loose, and about 20 mins of endurance whether running or bicycle commuting or otherwise)
Day 1: Destroy arms (overhead bar, bench, overhead kettlebells, clean and press kettlebells, hand release pushup, hand release clapping pushup, etc.)
Day 2: Destroy legs (back squat, front squat, leg press, weighted walking lunges, 5k run
Day 3: Some cruel combination of a popular Crossfit WOD or three sets of max reps of bodyweight circuit, 20 mins on the Erg
Day 4: Rest / Easy Endurance
*repeat*
Once a month, take a couple consecutive easy rest days to set up a testing day for the three major lifts and track progress! Need to stay accountable for the upcoming test on April 1!
I think handstand pushups (and handstands in general) are super badass, especially because I was that kid growing up who couldn't make a cartwheel look good to save his life.
Have you ever read about Alex Viada? I've heard him called "the unicorn" he's an ultra-marathoner with a 700lb squat. He has his own training program and I'm sure you can find plenty on a google search.
Post by: Bracken_Joy on March 21, 2016, 09:00:23 AM
And we have been abusing it since November and it's holding up great. I'm the minor usage on it. DH squats 315, so I think that's the limit we've put up there. And he works out 4-7x/wk. We also roll them away and roll them out every time we work out. I am super impressed by the durability of these things. We did not spring for spendy lumber either. And they're stored in our carport- so covered area, but definitely still open to the air, and they get wet if there's a rainstorm. Again, I've been really impressed. They're still totally tight like they are new. I did a zig zag pattern on the screws- I think we did 5 per vertical, then offset for the third board, since we used long screws.
Post by: Kerowyn on March 21, 2016, 09:01:14 AM
I'm also keeping up with my walking plan.
Post by: jordanread on March 21, 2016, 09:20:52 AM
Wow! Good sleuthing Jordan! That is indeed exactly how we did it. We added the cross braces at the top of the bucket just to ensure it would all dry straight, but kept them on because I prefer going from a hip height for my presses to adjust my hands- and that's easier that pulling from the ground. It's not really structural though, and only use it for bar only.
Actually, my sleuthing was a bit slow, but my memory is still intact. It's awesome to see it in action, and I thought it was great that you were the one who posted it!!
Post by: JoRocka on March 21, 2016, 10:41:40 AM
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
Post by: monstermonster on March 21, 2016, 11:19:38 AM
So- We had a huge dance event this weekend- so I was wrapped up in sewing costumes for people (SIDE HUSTLE WUUUT!!!)...I think I want to be your friend, a lot. That video was rad.
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
Post by: JoRocka on March 21, 2016, 12:09:07 PM
So- We had a huge dance event this weekend- so I was wrapped up in sewing costumes for people (SIDE HUSTLE WUUUT!!!)...I think I want to be your friend, a lot. That video was rad.
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
I like friends. and monsters.... so yes- let us- be friends!!!
<also- thank you> :)
Post by: use2betrix on March 21, 2016, 12:17:19 PM
So- We had a huge dance event this weekend- so I was wrapped up in sewing costumes for people (SIDE HUSTLE WUUUT!!!)...
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
What's your max squat now? For that many reps at 185 if think you should hit 250 no problem. Great job and great form.
Post by: JoRocka on March 21, 2016, 12:44:07 PM
So- We had a huge dance event this weekend- so I was wrapped up in sewing costumes for people (SIDE HUSTLE WUUUT!!!)...
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
What's your max squat now? For that many reps at 185 if think you should hit 250 no problem. Great job and great form.
Clean 245- dirty 250.
This is the 20 rep squat breathing program- idea is you take your 5 rep max and you go 90 pounds off that (so 6 weeks- 3 lifts a week- adding 5 pounds a lift- = 90 pounds) and you start there.
So I took 200 pounds- and subtracted 90.
Started at 110 and at 185- I'm almost to the 200- half the goal is to get big- the other half is to increase your base lifting so you're just over all stronger- so last time- I ended at 175 and that was it- I failed after that- so the fact I've made it successful to 185 is a real accomplishment for me and should indeed mean- my 250 squat will be MUCH more solid now.
Post by: Abel on March 22, 2016, 08:30:08 AM
Have you ever read about Alex Viada? I've heard him called "the unicorn" he's an ultra-marathoner with a 700lb squat. He has his own training program and I'm sure you can find plenty on a google search.
I'm looking him up as per your recommendation! I don't know if I am badass enough for either an ultra or a 700lb squat but extra inspiration never hurts!
Post by: JoRocka on March 22, 2016, 09:28:22 AM
Definitely reaching my capacity for the twenty rep squat program- technically I have 2 more lifts to go- 195 and 200. We shall see folks.
We shall see.
Post by: jordanread on March 22, 2016, 12:52:58 PM
Great thread, fun to see other's progress and goals!
I made a New Year's Resolution, so why not some public accountability?
Goals:
1000 Pound Club (sum of 1RM for bench press, deadlift, and back squat) (March 1, 2016: #775 (205 / 315 / 225))
Complete handstand pushup
I would like to reach this goal while preserving a <17 minute 3-mile-run! Will see if this proves tenable or not. I have never been on any real kind of strength program before. I have embarked on this journey to try out something new and give myself a challenge. I think I have a lean body type so I am curious if I can add significant strength without putting on a ton of weight (currently 5'9" and 155 lbs). I am breaking the mold of my usual routine of Crossfit WODs / functional movements / bodyweight exercises / joyful self-hazing...along with bicycle commuting and riding which I love.
[...]
I think handstand pushups (and handstands in general) are super badass, especially because I was that kid growing up who couldn't make a cartwheel look good to save his life.
Abel, I'm sorry I missed this earlier. I've added 3 specific goals to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) (and yes, I made maintaining a sub-17 minute 3 mile as a goal - You are stuck here until the end of the year muahahahhahaha). Welcome!
Have you ever read about Alex Viada? I've heard him called "the unicorn" he's an ultra-marathoner with a 700lb squat. He has his own training program and I'm sure you can find plenty on a google search.
That guy's body type makes me initially think muscle-bound. However, his other tasks make me question that. Quite the specimen.
Post by: jordanread on March 22, 2016, 12:55:56 PM
Splits update: I seem to be getting farther down, though it's hard to measure. I ran out of Spongebob stickers for my calendar, so my boyfriend bought me some new ones - sparkly chickens holding umbrellas. So right now I have a big Star Wars wall calendar covered in Spongebob and chickens. The sticker system is extremely motivating - I now see why a lot of parents use that to house-train their spawn.
Woohooo! Sparkly chickens for flexibility! Have you seen this stretching guide for the splits? (http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/) It's pretty, might be helpful.
Based on this question, I just found something I'm going to add to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), but I'll post it here. It seems like a useful method to get a rough sense of body fat without anything but a scale and a measuring tape.
How to Measure Body Fat Without Calipers (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/)
Here's a couple sites that will do the calculations for you:
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
http://www.scientificpsychic.com/fitness/diet.html
They use different measurements, and give slightly different answers, but either should give you a decent ballpark figure. More accurate than the electronic scales, less than a caliper used consistently by a trained technician but possibly more accurate than the calipers used at home.
I'm adding both of these comments resource to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). Thank you!!
Post by: Bracken_Joy on March 22, 2016, 03:06:34 PM
Officially making a new goal: Do a strict pull up. I didn't have it as a goal before, because I literally did not consider it a possibility this year. But if I can nearly do a chin up strict... =o
Workout today:
DL: Worked up to 1x1 at 170. Tried for 175 (previous PR) and missed x2, husband did a small assist at the sticking point and I got he... he swears it was psychological and he didn't even actually help. I am undecided on the matter.
Squats/OH: none, I'm still sore from a couple days ago
Metcon: 10 min of: push ups x5/chin up x1/ run the driveway, did 11.5 circuits
Post by: use2betrix on March 22, 2016, 03:18:14 PM
So- We had a huge dance event this weekend- so I was wrapped up in sewing costumes for people (SIDE HUSTLE WUUUT!!!)...
so I made do at the toga party to make sure I got my squats in...
https://youtu.be/3eoyBPDx608
This was Thursday- This is 185 for me- it's the most I've ever squatting 185- and technically have 3 more lifts doing 1 x 20- so 190, 195 and 200 and then that will be the end of my programming before I move on to something else.
https://youtu.be/Q6DRLST_5_c
If I hit 200 for 1 x 20- I will consider myself briefly a god among men- for it will be one of my more bad ass moments of squatting ever before I move on to squatting 250+ HELLO 315 squat- where you at!!!
so- anyway- touching base- being awesome- kicking ass.
What's your max squat now? For that many reps at 185 if think you should hit 250 no problem. Great job and great form.
Clean 245- dirty 250.
This is the 20 rep squat breathing program- idea is you take your 5 rep max and you go 90 pounds off that (so 6 weeks- 3 lifts a week- adding 5 pounds a lift- = 90 pounds) and you start there.
So I took 200 pounds- and subtracted 90.
Started at 110 and at 185- I'm almost to the 200- half the goal is to get big- the other half is to increase your base lifting so you're just over all stronger- so last time- I ended at 175 and that was it- I failed after that- so the fact I've made it successful to 185 is a real accomplishment for me and should indeed mean- my 250 squat will be MUCH more solid now.
That's wild. My wife's max is near what yours is probably but no way she can do 185 for 20. She can do 185x6 or 7, and 225x3ish (most she's done a few weeks ago) she's never gone a over 225 tho or maxed, but I'd guess her max is around 240 or so. Getting 20 reps at a respectable level requires a different type of strength lol.
Post by: jordanread on March 22, 2016, 03:33:50 PM
GUYS. YOU GUYS. I DID A CHIN UP! Admittedly, there was a *tiny* bit of momentum from my jump each time, but I did like 14 of them over the course of my workout. And I did one that was almost perfectly strict.
Officially making a new goal: Do a strict pull up. I didn't have it as a goal before, because I literally did not consider it a possibility this year. But if I can nearly do a chin up strict... =o
Fuck yes!! You kicked ass. However, as far as momentum goes, I found the video below while I was researching 'Kip-Ups'. I thought it was a joke, until I saw the woman in the middle of this particular section of the clip.
https://youtu.be/KWIZ_QedHWc?t=11s (https://youtu.be/KWIZ_QedHWc?t=11s)
Added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Damn BJ, you are kicking major ass.
Workout today:
DL: Worked up to 1x1 at 170. Tried for 175 (previous PR) and missed x2, husband did a small assist at the sticking point and I got he... he swears it was psychological and he didn't even actually help. I am undecided on the matter.
Squats/OH: none, I'm still sore from a couple days ago
Metcon: 10 min of: push ups x5/chin up x1/ run the driveway, did 11.5 circuits
Don't trust him. He probably helped but our weird guy brains are wired to support the better halves by lying and stuff. I know it's stupid since chicks kick ass (often more than us male types do), but stuff...and things. What has your progression been with the deadlift? Your goal is a 200lb 1x1, so you are damn close! Also, that silly guy brain/badass forum member/OP of S&F makes me think that writing that out will be awesome. For us living vicariously through you, and for truly understanding how awesome you are.
Edit: Screwed up the quote...it's fixed now.
Post by: Bracken_Joy on March 22, 2016, 03:48:38 PM
Re: my progression. I guess I don't 100% understand the question, but I'll take my best guess. I started the year having just broken 135 (from 115 in December).
So my PR dates:
115- Started DLing, Late November? I think?
135- Late December
155- Mid January
160- The week after that
165- End of February
175- Beginning of March
Edit to add- I was definitely not kipping on the chin ups. I just wasn't going to a slack hang before doing the motion- I have to hop to reach the bar, and I kept that "oomph". No extra body swing or leg oomph though.
Post by: jordanread on March 22, 2016, 04:22:52 PM
D'awww. I'm trying. It's really nice to actually have time where fitness is a huge goal. My nutrition has been on lockdown for so long now that it isn't hard anymore, and for once in my life I'm not dealing with both school AND work. It's been pretty incredible to see what I can achieve when I'm "only" busy 42-58 hours per week, haha.
Re: my progression. I guess I don't 100% understand the question, but I'll take my best guess. I started the year having just broken 135 (from 115 in December).
Your understanding is exactly right as far as progression goes. I guessed on some of the dates, but I wanted to lay out a linear progression of your lifting. I've attached it below. You are definitely on track to meet even more of your goals. The dots are based on your data. The line is the direction you are going.
Post by: Bracken_Joy on March 22, 2016, 05:01:51 PM
I'll jump in this year!
1. Deadlift. Goal is 1.5x bodyweight, or 202.5lbs (so 200lbs really). Stretch goal: 2x bodyweight, or 270lbs. I'm currently doing 145lb 1 rep max.
2. Back squat. Goal is 1x bodyweight, or 135lbs. Stretch goal is 1.5x bodyweight, or ~200lbs. I'm currently doing 115lb.
3. Achieve a proper front rack position. This is hard given mobility restrictions from a previous injury.
Huh, looks like I was wrong about my deadlift progression. I guess at the end of December I was doing 145lbs.
Post by: jordanread on March 23, 2016, 07:47:14 AM
I've decided to alter one of my goals a little bit - I'm now going to aim to walk or hike more than 1000 km this year. It's fairly close to my old goal (10 km/wk during the school year & 40km/wk for June-Aug). That would have been approx 910 km, so I am upping it slightly.
So far, I am at 136km since Jan 1/16 (12 weeks). Went on some really beautiful hikes this week (pic below is from a gorgeous hike we did on Quadra Island just off the coast of Vancouver Island last week). The spring is probably my favourite hiking season - it's sunny, but the temps are a bit cooler (10-15C).
ETA - for reference, 1000 km is approx the distance to drive from Vancouver to Calgary.
Beautiful shot. I'll post some of my hikes from this past weekend if we're going to do that (which I am fine with...I mean, why are we doing this if not to enjoy where we are?). Also, using Canadian cities as your reference to explain kilometers is probably not helpful to us imperial-unit folks.
For those of you like me, who grew up in the US, that is just over 621 Miles. That is more than 6X the length of the Thirlmere Aqueduct!! (https://en.wikipedia.org/wiki/Thirlmere_Aqueduct)
Post by: EngineerYogi on March 23, 2016, 10:27:42 AM
Background: I was supposed to take a yoga teacher training course starting next week, I cancelled with my (crazy expensive) personal trainer from my NPC competition prep so I could do this training instead. Unfortunately I got the news two days ago that the training has been cancelled, which leaves me with no personal trainer or yoga training goal to work toward.
I'm fighting with taking a diet break, see I've been eating mostly at home and tracking my macronutrient intake for well over a year now. It was for very specific purposes, first to increase intake and gain muscle, then to decrease intake to lose fat and get insanely lean(~10% body fat) for an NPC bikini competition and then to slowly increase intake back to "normal" so maintain some leanness. Well I'm pretty much burnt out. I just need a break, my "aesthetic goals" need to take a back seat while I get my head straight. I'm going to keep weight lifting and doing yoga, but I want to kill the diet thing. This hasn't been an option since I've been working with a trainer who checks my food diary weekly to see how things are going. That alone has been increasing my anxiety (and I mean like, I went to the hospital and was diagnosed with anxiety and panic attacks in Nov). So with no trainer now, I think I need to take a period of time with no rules and no restrictions (I spent 2 years paleo, and now 2 years tracking macros) and no one to judge me.
After talking more with my DH we realized that my path to being healthy led to almost an obsession, first it was eating clean, then it was eating paleo, then it was tracking macronutrients for getting lean enough to compete in a bikini competition. Now I'm feeling wore out, burnt out, done with it all and I think the bikini prep is mostly to blame. I ended up really low calorie to get lean for this last competition and it wrecked me. I'm doing okay on the bounce back body composition wise (about 22% body fat now vs. the first time I did a show I rebounded to 30% body fat), I'm healthy but I have a bit of a warped view, I loved looking lean, but at the same time it was miserable to maintain.
So, I'm refocusing, the diet break could last a few months. I put my scale away and I'm avoiding any form of body composition measurements. I need to revive a healthy relationship with food first and foremost, no more associating any foods as good or bad for any reason(like being unhealthy/healthy, will make me gain/lose weight, etc). We'll still eat at home mostly because it's honestly what we like, I'm going to dust off some cookbooks that haven't been used in a long time and just enjoy the process.
I also put together a new training plan for myself, it incorporates a variation of "daily undulating periodization" but still on a body part split so I can get enough recovery days in.
week 1
M-legs strength
T-chest/tris hypertrophy
W-yoga class
Tr-back/bis power
F-shoulders strength
week 2
M-legs hypertrophy
T-chest/tris power
W-yoga class
Tr-back/bis strength
F-shoulders hypertrophy
week 3
M-legs power
T-chest/tris strength
W-yoga class
Tr-back/bis hypertrophy
F-shoulders power
Rep ranges are 10-12 on hypertrophy, 8-10 on power, and 6-8 on strength days, it's pretty straight forward otherwise. There is usually one exercise variation on the power days to work on explosiveness like jumps on leg day and ground up push ups on chest day. It's be a 3 week rotation, so week 4 will look like week 1 but with an increase in weight. This also means I can take Saturday and Sunday as rest days.
Thanks for listening everyone! :)
Post by: Jon_Snow on March 23, 2016, 10:39:44 AM
I will attempt my first "beach run" in the sand in the next few days. Wish me luck...or rather, wish my ACHILLES TENDON luck. If I sense beach running is a bad idea, I will abandon the experiment.
Post by: jordanread on March 23, 2016, 11:30:38 AM
Thank you :) I would love to see a pic or two of some of your hikes. Have you seen the "Show Me Your Beautiful Places" thread? ( http://forum.mrmoneymustache.com/off-topic/show-me-your-beautiful-places/) It's one of my favourites on the forum.
I had not seen that, but I'll definitely be participating. There are a few issues with embedding photos with some updates, but I may have found a workaround. This is from 2 weekends ago. Let me know if it shows up please.
(https://lh3.googleusercontent.com/9U9fdZ5e0sk4CCH2VsqbLqjOAN4nktSmr6u-46rrqeeGclO-cJgy5OXfs-tdOtZlInOW7JLtlUP83JZynD9pKK1JK9OfmoIc_N7rueGSSwlmwKXBAu_EohrfUfe2IvvAC5RAZWHiaQbZaikpCCNUOWfh_V9WBhzHb8z6_whifYaAcl-nB-Pd7x6EyQwHdwDPNUeF_cdNeq9i8mXauEDZBw6Hyu23ecrfYXwgCAk6in9kpLKML1GPQi1pdSsUo6nNbrqIVfjtQ8Yrj8dhOjGPEpHJ86IrCD5GS33nziEUFd9C6LWe_Zq1oUzLrIbO0Xtio_It2MQJkO9dRaDC97WmOAJHbPObY9w-c-X4BKjobtRYsmdIW77zugvQ6nVun24oOukK_s03SamHP3qpx51fcyhEJeCYb9-xgwZANiAz92Gjb_G-03aXZdxAG0Jbf4ccL2Ys-H0ZNr6bHNw9QKtjT5fHkGh3EZ0mjM4T9H7SD8JhhyOsLZMkqtKySERsJF4iegd4ezPnW2Y6DijDKl9sq-GPg-LSLJ0E8cBZxMMO3oXc6zoInlVImfljHue2J4xBTZN-FA=w1920-h384-no)
Post by: jordanread on March 23, 2016, 12:34:48 PM
It's working for me :) Very nice! Is this in Colorado?
I had not seen that, but I'll definitely be participating. There are a few issues with embedding photos with some updates, but I may have found a workaround. This is from 2 weekends ago. Let me know if it shows up please.
That it is. Like a 10 minute drive from my place. I do love it here. I also posted an album in the thread you mentioned.
So I brought up my diet in my personal journal and jordanread asked me share here too, which makes sense. :)
[...]
Thanks for listening everyone! :)
Awesome, thanks for sharing ETYL. I'm a huge proponent of tracking at first, and then all about listening to your body. It's a bit ambiguous, but it's applicable to working out too. I love it.
Just completed my first Baja-run...an early morning, easy going 5k - the key is to get it done before the sun is too high in the sky. I intend to run most days while I am down here, with the occasional break. My half marathon looms in early June so I need to keep up the running. I'm am going to wander over to a local gym which caters to mostly "gringos", which means I will likely pay dearly for a month's membership. But I DO NOT want to lose my hard won strength gains....which occurred when I was here in November...took me more than a month to get it back once I got back to Vancouver.
I will attempt my first "beach run" in the sand in the next few days. Wish me luck...or rather, wish my ACHILLES TENDON luck. If I sense beach running is a bad idea, I will abandon the experiment.
And talking about listening to your body, good call. Have you thought of doing bodyweight strength training, handstand pushups and the like? The issue you are dealing with (gringo gyms and the like) could most definitely be resolved by moving a bit away from the iron and capitalizing on the crazy leverage one can get by, well, leveraging the body. It's actually funny. I'm coming from a place of helping, but there is this voice in the back of my head saying "No, it's already hard enough to catch up. Stop giving this guy more suggestions!!". I've even gone so far to consider grabbing a cheap kayak from CL and just making 312 loops around Prospect Lake (https://goo.gl/maps/cRi64aRhH9r), since it's within walking distance of my house. Of course, if I go that route, I will have a goal of going fast enough around to get dizzy. Not likely (or even possible I think), but it's my touch of competitiveness and wanting to 'catch up' to you. :)
Post by: JoRocka on March 23, 2016, 02:43:52 PM
This is the second go round- the top and final lift being 200 pounds. I've been more mentally secure with what's going on then the first time- and it wasn't till last week at 185 where I started to not feel good about this.
190 was nerve wracking when I walked into the gym.
Today is 195#'s- I've been sick to my stomach since about 1:30.
Technically I have 195 and 200 yet to do. So Wednesday today and hopefully Friday.
The anxiety is literally vibrating in every muscle. I find the mental pacing and prep work to step under the weight and get started takes MUCH longer than actually squatting (which takes me about 2.5-3 minutes to do the whole 1 x 20 reps)
I'm equally nervous and nauseated. It's such an odd feeling. But- 195. I'll do my best. fail or not- it's still a fricking win.
oiy. the things we do for growth!
Post by: EngineerYogi on March 23, 2016, 03:01:51 PM
So-I"m wrapping up at work and I feel the need to share. I've been doing the 20 rep squat breathing program- this is the second time I've done 20 rep program and first time easily by half way through the program I used to get nauseated driving to the gym with the stress of the work. I'd never been more mentally challenged to step under the bar in all my years of lifting. I started at 95 pounds- and worked up to 175 which I repeated and failed twice.
This is the second go round- the top and final lift being 200 pounds. I've been more mentally secure with what's going on then the first time- and it wasn't till last week at 185 where I started to not feel good about this.
190 was nerve wracking when I walked into the gym.
Today is 195#'s- I've been sick to my stomach since about 1:30.
Technically I have 195 and 200 yet to do. So Wednesday today and hopefully Friday.
The anxiety is literally vibrating in every muscle. I find the mental pacing and prep work to step under the weight and get started takes MUCH longer than actually squatting (which takes me about 2.5-3 minutes to do the whole 1 x 20 reps)
I'm equally nervous and nauseated. It's such an odd feeling. But- 195. I'll do my best. fail or not- it's still a fricking win.
oiy. the things we do for growth!
Get it girl! You got under the bar for 190, what's two more days with just a little bit more? ;)
Post by: big_owl on March 23, 2016, 05:55:02 PM
So-I"m wrapping up at work and I feel the need to share. I've been doing the 20 rep squat breathing program- this is the second time I've done 20 rep program and first time easily by half way through the program I used to get nauseated driving to the gym with the stress of the work. I'd never been more mentally challenged to step under the bar in all my years of lifting. I started at 95 pounds- and worked up to 175 which I repeated and failed twice.
This is the second go round- the top and final lift being 200 pounds. I've been more mentally secure with what's going on then the first time- and it wasn't till last week at 185 where I started to not feel good about this.
190 was nerve wracking when I walked into the gym.
Today is 195#'s- I've been sick to my stomach since about 1:30.
Technically I have 195 and 200 yet to do. So Wednesday today and hopefully Friday.
The anxiety is literally vibrating in every muscle. I find the mental pacing and prep work to step under the weight and get started takes MUCH longer than actually squatting (which takes me about 2.5-3 minutes to do the whole 1 x 20 reps)
I'm equally nervous and nauseated. It's such an odd feeling. But- 195. I'll do my best. fail or not- it's still a fricking win.
oiy. the things we do for growth!
Have you fainted doing squats yet? If not then it's time to....step it up.
Post by: JoRocka on March 25, 2016, 09:32:38 AM
So-I"m wrapping up at work and I feel the need to share. I've been doing the 20 rep squat breathing program- this is the second time I've done 20 rep program and first time easily by half way through the program I used to get nauseated driving to the gym with the stress of the work. I'd never been more mentally challenged to step under the bar in all my years of lifting. I started at 95 pounds- and worked up to 175 which I repeated and failed twice.
This is the second go round- the top and final lift being 200 pounds. I've been more mentally secure with what's going on then the first time- and it wasn't till last week at 185 where I started to not feel good about this.
190 was nerve wracking when I walked into the gym.
Today is 195#'s- I've been sick to my stomach since about 1:30.
Technically I have 195 and 200 yet to do. So Wednesday today and hopefully Friday.
The anxiety is literally vibrating in every muscle. I find the mental pacing and prep work to step under the weight and get started takes MUCH longer than actually squatting (which takes me about 2.5-3 minutes to do the whole 1 x 20 reps)
I'm equally nervous and nauseated. It's such an odd feeling. But- 195. I'll do my best. fail or not- it's still a fricking win.
oiy. the things we do for growth!
Have you fainted doing squats yet? If not then it's time to....step it up.
not flat out- but I have seen what we call the squat fairies - so the pre-pass out squat phase LOL.
195 was damn close.
I would say 200 is going to be ugly- but totally going for it. I haven't uploaded the whole set- but the first half looked nice and tidy!!!
https://www.instagram.com/p/BDUSeYSq41R/?taken-by=brickhousebellydance
Post by: JoRocka on March 27, 2016, 06:41:44 PM
Post by: horsepoor on March 27, 2016, 07:15:56 PM
Bump- how are we this weekend? Anyone get into the gym?
Nope, but I did hit the road yesterday. Ran 11.5 miles and really felt no worse for wear this morning. That is pretty neat.
Gym tomorrow. Only 20 days until my half marathon, then I can shorten my runs and focus on the gym more.
Post by: Abel on March 28, 2016, 06:35:48 AM
Bump- how are we this weekend? Anyone get into the gym?
HEAR ME ROARRRRR
Took a couple days off since work was crazy. Wasn't planning on attempting to max out my lifts till the 1st of April. Said, what the heck, let's do this.
WAHHHH PR'D EVERYTHING LIKE A BOSSSSS
225# bench
245# back squat
335# deadlift
That puts me in the 805# club! Nearly a hundred pounds more than I was lifting back in October. Even if I could have squeezed out a couple more pounds, the loss in form wouldn't have been worth it. It feels awesome to see progress and do something you've never been able to do before. I almost yelled in excitement after I got the deadlift haha, but suppressed it because I didn't want to be "that guy". Either way, still got a way to go! And need to stop neglecting the handstand pushup stuff...
Quick question: for those of you who are lifting types, what's the best way to warm up to a 1RM lift attempt? I did a bodyweight warmup circuit of 2x10 reps of everything (push/pull/air squat/dip/situp) and then for each major lift, did like 50% of 1RM x1, 75% 1RM x1, and then went all the way for the PR. Not sure if there's a better or recommended way...
Post by: hudsoncat on March 28, 2016, 07:50:53 AM
DH and I have a half marathon this Saturday. I don't think my 2:20 goal is likely on this course, it looks pretty tough and, being rather slow on a good day, I think the 2:20 half is a bit of a stretch goal for me. That said, my running has been so good this spring and faster paces have been feeling quite comfortable lately, so who knows?
Post by: JoRocka on March 28, 2016, 08:24:12 AM
Bump- how are we this weekend? Anyone get into the gym?
Nope, but I did hit the road yesterday. Ran 11.5 miles and really felt no worse for wear this morning. That is pretty neat.
Gym tomorrow. Only 20 days until my half marathon, then I can shorten my runs and focus on the gym more.
nice nice!!! 11.5 is a hefty run great job!
Post by: JoRocka on March 28, 2016, 08:29:02 AM
Bump- how are we this weekend? Anyone get into the gym?
HEAR ME ROARRRRR
Took a couple days off since work was crazy. Wasn't planning on attempting to max out my lifts till the 1st of April. Said, what the heck, let's do this.
WAHHHH PR'D EVERYTHING LIKE A BOSSSSS
225# bench
245# back squat
335# deadlift
That puts me in the 805# club! Nearly a hundred pounds more than I was lifting back in October. Even if I could have squeezed out a couple more pounds, the loss in form wouldn't have been worth it. It feels awesome to see progress and do something you've never been able to do before. I almost yelled in excitement after I got the deadlift haha, but suppressed it because I didn't want to be "that guy". Either way, still got a way to go! And need to stop neglecting the handstand pushup stuff...
Quick question: for those of you who are lifting types, what's the best way to warm up to a 1RM lift attempt? I did a bodyweight warmup circuit of 2x10 reps of everything (push/pull/air squat/dip/situp) and then for each major lift, did like 50% of 1RM x1, 75% 1RM x1, and then went all the way for the PR. Not sure if there's a better or recommended way...
taking sometime off usually brings you back super strong! So great job!!!
OH GOD 10 is to much TO MUCH TO MUCH!!!
I had a reasonable lay out for my warm ups.- I think this is roughly what I did for my testing of my last 1 rep max aiming for 250.
Typically I jump rope/box jump (Box jumping preps the CNS extremely well for squatting) for a few minutes
1 x 8 @ 45 (the bar)
1 x 6 @ 115
1 x 4 @ 115
1 x 4 @ 135
1 x 3 @ 155/165
1 x 1 @ 185
Depending on how I feel at 185 I'll hit 215 or not.
First attempt- 225#
rest- usually 15-20 minutes
Second attempt- 235#
rest - usually 15-20 minutes
Third attempt 245#
Post by: EngineerYogi on March 28, 2016, 09:35:04 AM
Post by: JoRocka on March 28, 2016, 09:40:08 AM
Bump- how are we this weekend? Anyone get into the gym?
I've been busy and haven't check in for 2 weeks! Overall things are going well. Down 5lbs since the end of last month. I'm hitting my strength twice a week and cardio 2-3 times/week. My Achilles is still irritated here and there, so I've been doing less running and more cycling. Still getting in my yoga and mobility stretches in twice a week after strength too.
It seems that my squat stability is finally starting to get better too. I don't feel like I'm leaning forward every time I air squat, which means I might actually be allowed to safely get under a barbell again! I really hope so.
P.S. Healthier eating = lower grocery bill & less eating out. Woo!
P.P.S. I got a new job, which I'll be starting in late April, matching my contracting salary WITH benefits (so effectively a raise b/c less taxes & more benefits). I'm excited! We're moving to Arizona from Missouri, which should be interesting.
awesome- have you tried using a broom at home? I find using a broom or PVC pipe helps me work on technique for barbell- air squats do nothing for me in translation.
bonus- lower grocery bills!!! (I find the opposite is true for me actually- mostly b/c i tend to buy more fresh produce and that is $$$)
Post by: Bracken_Joy on March 28, 2016, 01:01:46 PM
Workout today focused on front squat and pull ups. God are my poor elbows gonna hurt. Nothing acute, they're just not used to working this hard anymore.
Squat: Front squat, PR, 115lbs 2x1, and 3x3 at 95lbs
OH: 5x5 push press with the bar, working on grip technique
Other: husband-assisted pull-ups, 4x3, with a hold and slow release on the last one of each set
I'm also adding a new page to my fitness tracking spreadsheet, which is "sun time". Basically, how long am I spending outside each day (does not necessarily have to have sunshine- in Oregon, that would be impossible!). On non-work days, I'm going to try and set a 15min minimum. I do better the more outside time I get. As spring marches on, I want to try and get up to a 4 hour weekly minimum.
Post by: JoRocka on March 28, 2016, 01:24:42 PM
I video regularly to critique my squat form to monitor for variations and weakness- that might help you as well.
@Braken_Joy- heh- I've burned stuff in a crock pot- but I'm never feeding anyone but me and my poor cats. I'd be mortified if we were having a big meal and I burned a ham in the crock pot LOL- poor lady>
That's okay- plenty of peeps and jelly beans to eat!
Post by: Bracken_Joy on March 28, 2016, 01:33:15 PM
not a bad idea!!
I video regularly to critique my squat form to monitor for variations and weakness- that might help you as well.
@Braken_Joy- heh- I've burned stuff in a crock pot- but I'm never feeding anyone but me and my poor cats. I'd be mortified if we were having a big meal and I burned a ham in the crock pot LOL- poor lady>
That's okay- plenty of peeps and jelly beans to eat!
I should note, the ham was fully submerged in liquid. That is why it is so very, very impressive.
Post by: JoRocka on March 29, 2016, 06:43:41 AM
not a bad idea!!
I video regularly to critique my squat form to monitor for variations and weakness- that might help you as well.
@Braken_Joy- heh- I've burned stuff in a crock pot- but I'm never feeding anyone but me and my poor cats. I'd be mortified if we were having a big meal and I burned a ham in the crock pot LOL- poor lady>
That's okay- plenty of peeps and jelly beans to eat!
I should note, the ham was fully submerged in liquid. That is why it is so very, very impressive.
heh. that's kind of hysterical.
Post by: 2Birds1Stone on March 29, 2016, 06:47:55 AM
Yesterday after 5 months of USMS swimming classes once a week I swam 1.43 miles (2525 yards) in 55:00!!
Yippee
Body weight is also down to the 203-204 range.
Post by: JoRocka on March 29, 2016, 06:54:28 AM
I did fail. And I'm still extremely proud of the work I've done. 2 years ago- I ran this exact same program and I started at 95 pounds and worked up to 175 and failed at 175. I felt like I was not as strong across the board and I mentally struggled much more with the work. This time around it was less mentally taxing- it was still extremely difficult and these last 4 or 5 lifts were significantly mentally challenging. But I smashed 180- and felt really solid on 185- and really the true work for me was 190, 195 and 200- and the fact I managed to add this kind of weight and still feel comfortable makes me really happy.
https://youtu.be/ayEP-f6m98I
I feel like watching this I can get more- but- my issue is getting out of the hole- which I mentally apparently struggle with- I lose all bracing through my torso and just can't hold my body up. This program is to be run without a belt- which is good and bad- I'm a MUCH better squatter with a belt- I can hold my tension much much better (duh)- but half the point of this is to improve without it. So- no belt. But- it's a weakness and it needs work.
never the less- there you go. squatsmegee here LOL
Post by: EngineerYogi on March 29, 2016, 08:25:49 AM
wanted to share essentially the end of my program. technically it is a 6 week program - but it does have the flexibility to allow you 2 lifts a week instead of 3 to allow you to recover as the weights go up- so it's stretched out a little longer for me but this is technically the last lift- I'll attempt it one more time on Thursday to see if I can get closer to 20 reps.
I did fail. And I'm still extremely proud of the work I've done. 2 years ago- I ran this exact same program and I started at 95 pounds and worked up to 175 and failed at 175. I felt like I was not as strong across the board and I mentally struggled much more with the work. This time around it was less mentally taxing- it was still extremely difficult and these last 4 or 5 lifts were significantly mentally challenging. But I smashed 180- and felt really solid on 185- and really the true work for me was 190, 195 and 200- and the fact I managed to add this kind of weight and still feel comfortable makes me really happy.
https://youtu.be/ayEP-f6m98I
I feel like watching this I can get more- but- my issue is getting out of the hole- which I mentally apparently struggle with- I lose all bracing through my torso and just can't hold my body up. This program is to be run without a belt- which is good and bad- I'm a MUCH better squatter with a belt- I can hold my tension much much better (duh)- but half the point of this is to improve without it. So- no belt. But- it's a weakness and it needs work.
never the less- there you go. squatsmegee here LOL
Nice work, that's some serious progress in a few years! I can't watch the video from work, so I'll check it out later today when I get home. :) I love squat videos! :D
Post by: EngineerYogi on March 29, 2016, 08:33:20 AM
My new training program started last night with a strength oriented leg day:
Squats 135x6 for 4 sets
Front Squats 75x8 for 4 sets
Barbell Lunges 65x8 for 4 sets
Barbell Hip Thrusts 95x8 for 5 sets
Rope Pull Throughs 30x8 for 5 sets
Calf Raises on Smith 90x25, 25, 25, 20, 18, 20
That's a volume PR for me on Squats! :D I had a really great glute pump going on too. The whole workout took an hour and a half.
Post by: Bakari on March 29, 2016, 10:08:25 AM
mostly because this ninja warrior thing has disrupted my normal training - I've stopped my normal power lifting regiment completely, just been doing crossfit and ninja warrior specific training, but neither has really easy to quantify progression standards (like - 5 reps, X pounds, compared to Y pounds last week), so it feels like there is nothing specific enough to report.
I did a practice "competition" at the Ninja Warrior gym, failed on an original obstacle by Brian Ketcsh (trampoline jump to an extra fat diameter steel trapeze bar, I'd guess about a 4inch diameter pipe). Hurt my wrist pretty good on my second attempt at it, its been slowly getting better over the past week, I have one week left to get to 100% before the real thing.
After ANW I'll start going back to dedicated strength training (I don't want to add mass before ANW since so much of it is lifting my own bodyweight), try to bulk up for this year's Bay to Breakers, and also start running.
On the plus side, I can at least say we have been pretty consistently going to crossfit (which covers both strength and cardio) 2-3 times a week, plus my one ANW training each week means we have been keeping up with the process goals
Post by: JoRocka on March 29, 2016, 10:09:03 AM
I finally made it back into the gym yesterday! I hit a breaking point mentally with my coach and training and just needed to walk away. I took about 2 weeks off and have transitioned to "intuitive eating" (like how normal people eat :P ) and just feel a lot happier. I was still getting in some light cardio or yoga most days but I haven't touched a weight since March 11.
My new training program started last night with a strength oriented leg day:
Squats 135x6 for 4 sets
Front Squats 75x8 for 4 sets
Barbell Lunges 65x8 for 4 sets
Barbell Hip Thrusts 95x8 for 5 sets
Rope Pull Throughs 30x8 for 5 sets
Calf Raises on Smith 90x25, 25, 25, 20, 18, 20
That's a volume PR for me on Squats! :D I had a really great glute pump going on too. The whole workout took an hour and a half.
Thank you (for the previous comment)
And welcome back to the gym after your break!!! that's a lot of booty work especially after a 2 week hiatus!! that's awesome! How are you feeling today? little creaky I bet! (I know I am from yesterdays)
I'm debating if i want to jump onto a program that does body parts- haven't done that in years- but it's so fun!!! go blast some buns with lunges and bb hip thrusts and what not- it's just SO much fun to torture yourself like that. I LOVE it.
Post by: hudsoncat on March 29, 2016, 11:15:43 AM
In October I could barely swim 50 yards using breaststroke before getting tired.
Yesterday after 5 months of USMS swimming classes once a week I swam 1.43 miles (2525 yards) in 55:00!!
Yippee
Body weight is also down to the 203-204 range.
Way to go! I just started swimming last August and it's still a struggle at times. haha! I'm super impressed by your time/distance! I can usually do a (pool) mile in about an hour.
I still haven't quite grasped why the pool mile is shorter than a real mile. So I usually push a few more laps to know I got in a 'full' mile.
Post by: EngineerYogi on March 29, 2016, 12:11:59 PM
I finally made it back into the gym yesterday! I hit a breaking point mentally with my coach and training and just needed to walk away. I took about 2 weeks off and have transitioned to "intuitive eating" (like how normal people eat :P ) and just feel a lot happier. I was still getting in some light cardio or yoga most days but I haven't touched a weight since March 11.
My new training program started last night with a strength oriented leg day:
Squats 135x6 for 4 sets
Front Squats 75x8 for 4 sets
Barbell Lunges 65x8 for 4 sets
Barbell Hip Thrusts 95x8 for 5 sets
Rope Pull Throughs 30x8 for 5 sets
Calf Raises on Smith 90x25, 25, 25, 20, 18, 20
That's a volume PR for me on Squats! :D I had a really great glute pump going on too. The whole workout took an hour and a half.
Thank you (for the previous comment)
And welcome back to the gym after your break!!! that's a lot of booty work especially after a 2 week hiatus!! that's awesome! How are you feeling today? little creaky I bet! (I know I am from yesterdays)
I'm debating if i want to jump onto a program that does body parts- haven't done that in years- but it's so fun!!! go blast some buns with lunges and bb hip thrusts and what not- it's just SO much fun to torture yourself like that. I LOVE it.
Booty is sore! Lol, but feels good to be back. I designed the program for both myself and my DH, I need the glute work to keep up my "figure" for bikini competitions, he needs it because he is seriously imbalanced between quad strength and glute strength and I'm hoping this will help fix his tendency to injure his back when going heavy on squats and deads.
Gotta love the bodybuilding body part splits! I've always trained that way, I am afraid to jump into some of the other training styles were you squat, bench and dead all in one day. Maybe for my next cycle?
Post by: JoRocka on March 29, 2016, 01:53:10 PM
I finally made it back into the gym yesterday! I hit a breaking point mentally with my coach and training and just needed to walk away. I took about 2 weeks off and have transitioned to "intuitive eating" (like how normal people eat :P ) and just feel a lot happier. I was still getting in some light cardio or yoga most days but I haven't touched a weight since March 11.
My new training program started last night with a strength oriented leg day:
Squats 135x6 for 4 sets
Front Squats 75x8 for 4 sets
Barbell Lunges 65x8 for 4 sets
Barbell Hip Thrusts 95x8 for 5 sets
Rope Pull Throughs 30x8 for 5 sets
Calf Raises on Smith 90x25, 25, 25, 20, 18, 20
That's a volume PR for me on Squats! :D I had a really great glute pump going on too. The whole workout took an hour and a half.
Thank you (for the previous comment)
And welcome back to the gym after your break!!! that's a lot of booty work especially after a 2 week hiatus!! that's awesome! How are you feeling today? little creaky I bet! (I know I am from yesterdays)
I'm debating if i want to jump onto a program that does body parts- haven't done that in years- but it's so fun!!! go blast some buns with lunges and bb hip thrusts and what not- it's just SO much fun to torture yourself like that. I LOVE it.
Booty is sore! Lol, but feels good to be back. I designed the program for both myself and my DH, I need the glute work to keep up my "figure" for bikini competitions, he needs it because he is seriously imbalanced between quad strength and glute strength and I'm hoping this will help fix his tendency to injure his back when going heavy on squats and deads.
Gotta love the bodybuilding body part splits! I've always trained that way, I am afraid to jump into some of the other training styles were you squat, bench and dead all in one day. Maybe for my next cycle?
honestly- unless you're goal is driving for more strength and adding weight to the numbers- the only reason to do it would be out of boredom from what you're doing now.
the only reason I don't do splits- is because I favor powerlifting over stage competition- so my goals are more about #'s than looks (being said I am a professional bellydancer- what I look like- sort of does matter).
I like doing multiple compounds on the same day- but you never get that "burn" and you never get a pump. You just get kicked in the teeth kind of exhausted.
But I like it.
So- if you're going to keep doing stage stuff- totally "eh" LOL- Really doing one 10-12 week rotation of volume strength training will probably help you put on size and build your strength and make you feel really good going into a sculpting stage. If you like splits- adn you're competing on the stage- I'd stick with splits.
Unless you're really bored- then do something like that because- it's sick and fun in it's own way LOL
Post by: Warlord1986 on March 29, 2016, 02:01:34 PM
Post by: big_owl on March 29, 2016, 04:35:27 PM
wanted to share essentially the end of my program. technically it is a 6 week program - but it does have the flexibility to allow you 2 lifts a week instead of 3 to allow you to recover as the weights go up- so it's stretched out a little longer for me but this is technically the last lift- I'll attempt it one more time on Thursday to see if I can get closer to 20 reps.
I did fail. And I'm still extremely proud of the work I've done. 2 years ago- I ran this exact same program and I started at 95 pounds and worked up to 175 and failed at 175. I felt like I was not as strong across the board and I mentally struggled much more with the work. This time around it was less mentally taxing- it was still extremely difficult and these last 4 or 5 lifts were significantly mentally challenging. But I smashed 180- and felt really solid on 185- and really the true work for me was 190, 195 and 200- and the fact I managed to add this kind of weight and still feel comfortable makes me really happy.
https://youtu.be/ayEP-f6m98I
I feel like watching this I can get more- but- my issue is getting out of the hole- which I mentally apparently struggle with- I lose all bracing through my torso and just can't hold my body up. This program is to be run without a belt- which is good and bad- I'm a MUCH better squatter with a belt- I can hold my tension much much better (duh)- but half the point of this is to improve without it. So- no belt. But- it's a weakness and it needs work.
never the less- there you go. squatsmegee here LOL
Excellent lifting, those are quite a few reps to be pulling off in one set with that much weight. Def something to be proud of. My only thoughts:
1. I notice you do a fair amount of fidgeting with your legs early in your set between reps. Maybe you don't realize you do it in the moment, but that alone is easily good for 1-2 reps worth of squat on that set. Next time try really concentrating on eliminating any movement not associated with the squat. The same way a runner would strive to make every stride most-efficient, right?
2. As far as your torso strength is concerned - do you do heavy straight-legged deadlifts and bent-over barbell rows? If you integrate these as power movements for a few months I bet you'll find your spinal erectors aren't an issue going forward. If you already do them then I recommend giving them as much attention as you're giving your squats.
Post by: jordanread on March 29, 2016, 04:53:00 PM
My goal is to ride my bike early in the mornings at least three days a week. I don't go very far, a little more than 3 miles, but some of that is uphill. I like the feeling of my leg muscles when I'm done. :)
Welcome to the gauntlet!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
wanted to share essentially the end of my program. technically it is a 6 week program - but it does have the flexibility to allow you 2 lifts a week instead of 3 to allow you to recover as the weights go up- so it's stretched out a little longer for me but this is technically the last lift- I'll attempt it one more time on Thursday to see if I can get closer to 20 reps.
[...]
never the less- there you go. squatsmegee here LOL
JoRocka, way to fabulously kick ass on that program!!
I haven't checked in in awhile...
mostly because this ninja warrior thing has disrupted my normal training - I've stopped my normal power lifting regiment completely, just been doing crossfit and ninja warrior specific training, but neither has really easy to quantify progression standards (like - 5 reps, X pounds, compared to Y pounds last week), so it feels like there is nothing specific enough to report.
I did a practice "competition" at the Ninja Warrior gym, failed on an original obstacle by Brian Ketcsh (trampoline jump to an extra fat diameter steel trapeze bar, I'd guess about a 4inch diameter pipe). Hurt my wrist pretty good on my second attempt at it, its been slowly getting better over the past week, I have one week left to get to 100% before the real thing.
Damn, that sucks. Are you able to do a pullup without the wrist giving you crap, or is it going to be hurting on the course? I usually have a show on in the background as I work, and I've gone back to Season 4 of ANW. I'm getting ridiculously excited for you to compete.
Post by: Bakari on March 29, 2016, 09:29:10 PM
Damn, that sucks. Are you able to do a pullup without the wrist giving you crap, or is it going to be hurting on the course? I usually have a show on in the background as I work, and I've gone back to Season 4 of ANW. I'm getting ridiculously excited for you to compete.
I can do pullups. I def. feel it, but its more like soreness than like a sharp pain. It feels about 50% better after 1 week, so if I'm lucky I'll be at at least 90% in one more week
Post by: JoRocka on March 30, 2016, 06:40:33 AM
wanted to share essentially the end of my program. technically it is a 6 week program - but it does have the flexibility to allow you 2 lifts a week instead of 3 to allow you to recover as the weights go up- so it's stretched out a little longer for me but this is technically the last lift- I'll attempt it one more time on Thursday to see if I can get closer to 20 reps.
I did fail. And I'm still extremely proud of the work I've done. 2 years ago- I ran this exact same program and I started at 95 pounds and worked up to 175 and failed at 175. I felt like I was not as strong across the board and I mentally struggled much more with the work. This time around it was less mentally taxing- it was still extremely difficult and these last 4 or 5 lifts were significantly mentally challenging. But I smashed 180- and felt really solid on 185- and really the true work for me was 190, 195 and 200- and the fact I managed to add this kind of weight and still feel comfortable makes me really happy.
https://youtu.be/ayEP-f6m98I
I feel like watching this I can get more- but- my issue is getting out of the hole- which I mentally apparently struggle with- I lose all bracing through my torso and just can't hold my body up. This program is to be run without a belt- which is good and bad- I'm a MUCH better squatter with a belt- I can hold my tension much much better (duh)- but half the point of this is to improve without it. So- no belt. But- it's a weakness and it needs work.
never the less- there you go. squatsmegee here LOL
Excellent lifting, those are quite a few reps to be pulling off in one set with that much weight. Def something to be proud of. My only thoughts:
1. I notice you do a fair amount of fidgeting with your legs early in your set between reps. Maybe you don't realize you do it in the moment, but that alone is easily good for 1-2 reps worth of squat on that set. Next time try really concentrating on eliminating any movement not associated with the squat. The same way a runner would strive to make every stride most-efficient, right?
2. As far as your torso strength is concerned - do you do heavy straight-legged deadlifts and bent-over barbell rows? If you integrate these as power movements for a few months I bet you'll find your spinal erectors aren't an issue going forward. If you already do them then I recommend giving them as much attention as you're giving your squats.
Thank you :)
Yes- I am painfully aware of my set up- I've been trying to work to adjust a major imbalance that was causing my left hip to dip down and back at the bottom of my squat- like my right side would hit the bottom and the left kept going. It was really bad- no pain- but I knew it was going to be. I was in physical therapy for the better part of 7 months- it's better- but I'm now struggling with a clean set up (evidently) and some SI joint issues. I actually noticed on my 195 set- I re-adjusted at the end of my first five squats and immediately felt tired- so yeppers- lost a lot out of the fussing. It's super annoying- I move my feet every so slightly right before I sit down so when I come up I feel like I need to readust.
2.)- Yes- ISH.
I am currently doing 1 x 15 of stiff leg deadlifts-I usually pull 155-165 for those- and I can get those without my grip giving up.
I noticed I pull those crooked as well- so I'm REALLY fighting to get even.
My BB rows I do 3 x 10-15 depending on the day and how heavy (usually 115 for me without momentum pulls)
I am going to be incorporating more posterior chain work in the next rotation of programming- more single leg stuff and more glute work. It's something I tend to leave off when I'm doing all power lifting stuff- me thinks- after almost 3 years of pure power training it's time to switch to a program that addresses more imbalances and is a full body split type work rather than strength. I'd like to get stronger but not at the risk of increasing my noticeable imbalances.
Post by: EngineerYogi on March 30, 2016, 09:22:44 AM
Post by: JoRocka on March 30, 2016, 10:22:54 AM
I am going to be incorporating more posterior chain work in the next rotation of programming- more single leg stuff and more glute work. It's something I tend to leave off when I'm doing all power lifting stuff- me thinks- after almost 3 years of pure power training it's time to switch to a program that addresses more imbalances and is a full body split type work rather than strength. I'd like to get stronger but not at the risk of increasing my noticeable imbalances.Single leg posterior chain work is my life right now. Single leg deadlifts, single leg bridges, single leg squats (w/ trx), single leg lunges (w/ trx, but Bulgarian split squats are effective too). Not only have my glutes & hammies gotten stronger, but my midline stability has improved too which reduces those pesky imbalances.
I was doing much more in PT for my inbalance till my SI joint started bothering me- and single leg stuff w/ an SI joint issue is... problematic- but the steroid shot only sort of worked- and the PT only sort of worked- so I'm just going to say fuck it and keep doing the single leg work until I can find someone who is specalizd enough to fix my mechanical issues.
Both of these things are tied together- and since the SI joint isn't going away- might as well keep working on fixing the unbalances to NOT mess my back up under load.
Post by: Jon_Snow on March 30, 2016, 04:57:29 PM
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
Post by: Zikoris on March 30, 2016, 09:41:11 PM
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Post by: EngineerYogi on March 31, 2016, 08:48:08 AM
A few exploratory 100 metre runs on both the flat surfaced soft sand, and on the harder sloped sand in the surf zone. No Achilles discomfort. Might be good to go. The soft sand is definitely more work...but the slope of the surface zone is on quite an angle, which could be troublesome.
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
Iron is iron! ;) I'm sure you can modify exercises/lifts to work to your needs.
That doesn't sound fun. I can't believe your PT's response was to give a shot to mask the SI joint pain instead of fixing your movement. I hope it gets better soon.I am going to be incorporating more posterior chain work in the next rotation of programming- more single leg stuff and more glute work. It's something I tend to leave off when I'm doing all power lifting stuff- me thinks- after almost 3 years of pure power training it's time to switch to a program that addresses more imbalances and is a full body split type work rather than strength. I'd like to get stronger but not at the risk of increasing my noticeable imbalances.Single leg posterior chain work is my life right now. Single leg deadlifts, single leg bridges, single leg squats (w/ trx), single leg lunges (w/ trx, but Bulgarian split squats are effective too). Not only have my glutes & hammies gotten stronger, but my midline stability has improved too which reduces those pesky imbalances.
I was doing much more in PT for my inbalance till my SI joint started bothering me- and single leg stuff w/ an SI joint issue is... problematic- but the steroid shot only sort of worked- and the PT only sort of worked- so I'm just going to say fuck it and keep doing the single leg work until I can find someone who is specalizd enough to fix my mechanical issues.
Both of these things are tied together- and since the SI joint isn't going away- might as well keep working on fixing the unbalances to NOT mess my back up under load.
I have had trouble with my SI joint too, I saw a PT that specialized in McKenzie therapy and he fixed me with only one exercise! I had reduced pain in a week and total function in about 6. I still get problems occasionally, but I just know I need to reincorporate my PT exercise again.
The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Post by: EngineerYogi on March 31, 2016, 08:49:09 AM
Post by: Zikoris on March 31, 2016, 10:04:37 AM
The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zombies, Run! is actually a story-based app that you can use when running, or doing other cardio - it's a zombie-apocalypse story that you progress through. You run around gathering supplies for your base, and occasionally have to outrun a horde of zombies. You use headphones, so it's actually fairly realistic - you have people from your base radioing you and stuff. I'm just starting it, but the story seems pretty cool so far. After surviving a helicopter crash, I had to locate secret CDC files in an abandoned hospital and get them to the human settlement, with a horde of zombies hot on my trail.
Post by: monstermonster on March 31, 2016, 10:37:17 AM
HOLY Crap! $10/month? Canadian? Where did you find a deal like that? That's awesome! I am so jealous.
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Post by: Zikoris on March 31, 2016, 10:44:42 AM
HOLY Crap! $10/month? Canadian? Where did you find a deal like that? That's awesome! I am so jealous.
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
It's called "Fit4Less" and basically just a really basic gym - no classes or personal trainers, etc. But that's fine with me - I just want to outrun zombies. They're opening up quite a few of them around Canada it seems.
Post by: jordanread on March 31, 2016, 11:56:37 AM
The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
Post by: EngineerYogi on March 31, 2016, 12:49:09 PM
Awesome! I could use cardio motivation some days, that looks like a good one. :)The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
Post by: jordanread on March 31, 2016, 12:52:48 PM
Awesome! I could use cardio motivation some days, that looks like a good one. :)The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
When I said it's the only thing that makes me enjoy running, I wasn't kidding. If you turn on 'intervals' in the settings, occasional swarms of zombies approach and you have to up your speed (by 10% or something like that) or you start dropping stuff/dying. I did it with biking for a while, but every time I needed to hurry up, I was going uphill. Grrr. Try the free version and let us know how you like it.
Post by: Zikoris on March 31, 2016, 01:54:26 PM
Awesome! I could use cardio motivation some days, that looks like a good one. :)The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
When I said it's the only thing that makes me enjoy running, I wasn't kidding. If you turn on 'intervals' in the settings, occasional swarms of zombies approach and you have to up your speed (by 10% or something like that) or you start dropping stuff/dying. I did it with biking for a while, but every time I needed to hurry up, I was going uphill. Grrr. Try the free version and let us know how you like it.
Outbiking zombies! I must try this. Any problems with not hearing stuff around you? I've never biked with headphones on before. I wonder if I'd still be able to hear the audio with just one in.
Post by: hudsoncat on March 31, 2016, 01:59:13 PM
The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
For others looking, Zombies, Run is also on Apple. I just finished the last mission of season 4 last night! I actually turned off the Zombie chases and use it less for an interval thing than just an enjoyable story when I run. I highly recommend to folks though if you want to listen to something besides straight music while exercising. Its a fun story and this year they have really made the missions customizable for time/length. which is nice!
Post by: jordanread on March 31, 2016, 02:21:04 PM
Awesome! I could use cardio motivation some days, that looks like a good one. :)The sparkly chickens are working wonders, and I haven't missed a stretch session in 3 weeks. So yay!I really like the sticker idea. I'm glad it's working! And "Zombie, Run!" is it like a game on the machine? I've heard of/seen those on rowers (fish and darts) but not on the elliptical!
A proper-priced gym ($10/month) has finally opened in Vancouver, so I think I might join up. The I can continue on with my new found Zombies, Run! addiction on an elliptical. Seriously, that thing is addictive.
Zikoris, glad you are liking that app. I have never used it on a stationary machine, only for running around the lake.
ETYL, check the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). It's an android app you install. Fun stuff.
When I said it's the only thing that makes me enjoy running, I wasn't kidding. If you turn on 'intervals' in the settings, occasional swarms of zombies approach and you have to up your speed (by 10% or something like that) or you start dropping stuff/dying. I did it with biking for a while, but every time I needed to hurry up, I was going uphill. Grrr. Try the free version and let us know how you like it.
Outbiking zombies! I must try this. Any problems with not hearing stuff around you? I've never biked with headphones on before. I wonder if I'd still be able to hear the audio with just one in.
It's a great time!! That being said, you are correct. You can still hear the audio with one headphone in, and I would never suggest blocking out your hearing, especially if you are street riding. I used to do a single ear bud on trails around here. It takes a touch of practice though to get used to it. I now use a bastardized version of air tube headphones. No buds, just the tube wrapping around my ear. It takes a touch of tweaking, but it doesn't block ambient sound at all.
For others looking, Zombies, Run is also on Apple. I just finished the last mission of season 4 last night! I actually turned off the Zombie chases and use it less for an interval thing than just an enjoyable story when I run. I highly recommend to folks though if you want to listen to something besides straight music while exercising. Its a fun story and this year they have really made the missions customizable for time/length. which is nice!
Thanks for that HC. I keep forgetting that those phones exist. :)
Post by: big_owl on March 31, 2016, 05:47:56 PM
Thank you :)
Yes- I am painfully aware of my set up- I've been trying to work to adjust a major imbalance that was causing my left hip to dip down and back at the bottom of my squat- like my right side would hit the bottom and the left kept going. It was really bad- no pain- but I knew it was going to be. I was in physical therapy for the better part of 7 months- it's better- but I'm now struggling with a clean set up (evidently) and some SI joint issues. I actually noticed on my 195 set- I re-adjusted at the end of my first five squats and immediately felt tired- so yeppers- lost a lot out of the fussing. It's super annoying- I move my feet every so slightly right before I sit down so when I come up I feel like I need to readust.
2.)- Yes- ISH.
I am currently doing 1 x 15 of stiff leg deadlifts-I usually pull 155-165 for those- and I can get those without my grip giving up.
I noticed I pull those crooked as well- so I'm REALLY fighting to get even.
My BB rows I do 3 x 10-15 depending on the day and how heavy (usually 115 for me without momentum pulls)
I am going to be incorporating more posterior chain work in the next rotation of programming- more single leg stuff and more glute work. It's something I tend to leave off when I'm doing all power lifting stuff- me thinks- after almost 3 years of pure power training it's time to switch to a program that addresses more imbalances and is a full body split type work rather than strength. I'd like to get stronger but not at the risk of increasing my noticeable imbalances.
As far as the fidgeting is concerned, if you're keeping your muscles (quads/hams/glutes) under tension at all times, even at the top-pause of your rep then you shouldn't find yourself moving things around. Can't really tell from your vid - women tend to have more "jiggle" so it's tough to delineate fat vs. muscle movement (lol, no disrespect!). Your feet should feel velcro'd to the floor. The whole thing should be smooth and perfectly-controlled. That all starts with making sure your feet are planted from the beginning of the first rep which is why I recommend visualizing Velcro on the bottom of your shoes.
I'm also wondering about your SI joint issues. Certainly a couple posts on the internet aren't enough for me to give a good opinion, but anything that is causing you to have to go and get therapy and cortisone shots (I'm assuming that's what it was) isn't working. If this is a long-time ongoing problem, even if it's intermittent, perhaps there's something biomechanical in your body that just isn't made to do really heavy squats.
I had a very similar problem with my left shoulder when I started bodybuilding and certain exercises always injured and irritated it. Tried everything blah blah and several years later randomly found out I have a subluxed vertebra that causes a slight thoracic scoliosis and imbalance in my left shoulder. No amount of special PT or exercises was ever going to make up for that so I had to adapt and avoid the exercises that irritated it. Problem solved and I look better than ever. Hard to say in your case, but very few of us have perfect bilateral symmetry, whether it's skeletal or central nervous system, and some imbalances we're just stuck with. Hopefully you can work through your problems, but always remember that this stuff adds up over time as we age and it would suck to lose sight of the forest for the trees. Good luck to you either way, again - hoping you can sort it out.
Post by: JoRocka on April 01, 2016, 08:39:42 AM
A few exploratory 100 metre runs on both the flat surfaced soft sand, and on the harder sloped sand in the surf zone. No Achilles discomfort. Might be good to go. The soft sand is definitely more work...but the slope of the surface zone is on quite an angle, which could be troublesome.
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
I'm not going to lie- I'm mildly offended by this.
Post by: jordanread on April 01, 2016, 09:05:55 AM
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
I'm not going to lie- I'm mildly offended by this.
Ha ha. He is in mexico, and initially thought the gym was very much all touristy (for gringos), and was thinking more along the lines of finding one that locals (Mexicans) use. He was mistaken in his assumption and got mostly what he wanted. It's not worth the energy to be mildly offended (oh, and he's Canadian, so I'm sure that he will apologize for it not coming across politely).
Unless you are Canadian, in which case what I just said was intentionally stereotypical, which is worth getting mildly offended over. But then remember I smile as I type it.
Not related, but I did think of you JoRocka. Something odd happened yesterday, and once I wrapped my head around it, the only thing I could think is that it would totally qualify as 'being fabulous'. And gave me additional motivation to ensure that I kick ass this year. It's all vanity based, but since that's a common side effect of working out, I'm fine with it. Spartana and I were chatting, and when I revisit New Orleans, I'm now committed to taking photos of myself in my old stripper clothes. It would not be pretty currently, so in the interest of sparing people grossness, that's a new motivation to keep on keeping on. Does shaved legs and a g-string qualify as fabulous?
If that's TMI, I apologize thread (photos will not be posted here). :)
Post by: EngineerYogi on April 01, 2016, 09:37:16 AM
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
I'm not going to lie- I'm mildly offended by this.
Ha ha. He is in mexico, and initially thought the gym was very much all touristy (for gringos), and was thinking more along the lines of finding one that locals (Mexicans) use. He was mistaken in his assumption and got mostly what he wanted. It's not worth the energy to be mildly offended (oh, and he's Canadian, so I'm sure that he will apologize for it not coming across politely).
Unless you are Canadian, in which case what I just said was intentionally stereotypical, which is worth getting mildly offended over. But then remember I smile as I type it.
Not related, but I did think of you JoRocka. Something odd happened yesterday, and once I wrapped my head around it, the only thing I could think is that it would totally qualify as 'being fabulous'. And gave me additional motivation to ensure that I kick ass this year. It's all vanity based, but since that's a common side effect of working out, I'm fine with it. Spartana and I were chatting, and when I revisit New Orleans, I'm now committed to taking photos of myself in my old stripper clothes. It would not be pretty currently, so in the interest of sparing people grossness, that's a new motivation to keep on keeping on. Does shaved legs and a g-string qualify as fabulous?
If that's TMI, I apologize thread (photos will not be posted here). :)
I'm excited, and that is motivation indeed. That is how I managed to get strict and committed to my goals, signing up for a bikini competition and knowing that I'd be walking on stage in front of hundreds of people and be blasted all over the internet... ;)
So, do you have a deadline (because that is very motivating) and do you have a plan? Have you started weight lifting yet?
Post by: JoRocka on April 01, 2016, 09:38:15 AM
And I'm going to do a few drop-ins at what I thought to be a gringo-centric gym - turns out it's mostly Mexicans in there. Pretty cheap too. Not quite the setup of my northern gym, but it will serve. Need to throw some iron around before I "wither".
I'm not going to lie- I'm mildly offended by this.
Ha ha. He is in mexico, and initially thought the gym was very much all touristy (for gringos), and was thinking more along the lines of finding one that locals (Mexicans) use. He was mistaken in his assumption and got mostly what he wanted. It's not worth the energy to be mildly offended (oh, and he's Canadian, so I'm sure that he will apologize for it not coming across politely).
Unless you are Canadian, in which case what I just said was intentionally stereotypical, which is worth getting mildly offended over. But then remember I smile as I type it.
Not related, but I did think of you JoRocka. Something odd happened yesterday, and once I wrapped my head around it, the only thing I could think is that it would totally qualify as 'being fabulous'. And gave me additional motivation to ensure that I kick ass this year. It's all vanity based, but since that's a common side effect of working out, I'm fine with it. Spartana and I were chatting, and when I revisit New Orleans, I'm now committed to taking photos of myself in my old stripper clothes. It would not be pretty currently, so in the interest of sparing people grossness, that's a new motivation to keep on keeping on. Does shaved legs and a g-string qualify as fabulous?
If that's TMI, I apologize thread (photos will not be posted here). :)
Okay- that makes WAY more sense. I grew up in SoCal- and I go to a gym now in NJ that is a heavily bilingual (a lot of Tagalog and Spanish spoken)- I guess more "off putting" would have made sense- I just never felt like I needed to describe a gym with any ethnicity- which is why I was kind of off put... but that makes total sense. Thank you for clearing it up. I'm not usually "offended" it just seemed a really really odd way to describe a gym.
on to your second comment. YAAAAAAAAAAAAAAAAAAAASSSSSSSSSS GIRL YASSSSSSSSSSSSSSSSSSSSS
a little vanity is okay- (I'm all about dem booty gainz purely b/c I'm a bellydancer and moar booty is moar better)- so YES- EFFING FABULOUS is a goal- and that's an awesome new goal!!! I LOVE IT!!!
Post by: monstermonster on April 01, 2016, 09:55:12 AM
partana and I were chatting, and when I revisit New Orleans, I'm now committed to taking photos of myself in my old stripper clothes. It would not be pretty currently, so in the interest of sparing people grossness, that's a new motivation to keep on keeping on. Does shaved legs and a g-string qualify as fabulous?
Jordan, I love this challenge. I'm not entirely sure I could be up for it myself, being a good 8 years out of my stripper shape...but maybe it's time I consider this challenge...
Post by: RonMcCord on April 01, 2016, 10:00:34 AM
- Complete a 5K run
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
- Drop weight to 145lbs
Post by: Jon_Snow on April 01, 2016, 10:01:37 AM
Enjoyed the gym very much...actually a very nice mix of tourists and locals (better terminology than gringos and Mexicans?). ;) Big open windows at the front let a sea-tinged breeze waft through...a nice change from the oppressive chlorine fumes at my home gym.
Took a break from running today...because my first beach run is tomorrow. *GULP*
Post by: jordanread on April 01, 2016, 10:15:54 AM
Lol...thanks for clearing that up JR.
Enjoyed the gym very much...actually a very nice mix of tourists and locals (better terminology than gringos and Mexicans?). ;) Big open windows at the front let a sea-tinged breeze waft through...a nice change from the oppressive chlorine fumes at my home gym.
Took a break from running today...because my first beach run is tomorrow. *GULP*
Are you going to do the packed wet sand or the loose stuff that makes running suck even more? I mean, I suppose those are not necessarily mutually exclusive since they are literally right next to each other sometimes, but I was curious. And are you doing shoes or barefoot?
Post by: JoRocka on April 01, 2016, 10:18:25 AM
Post by: jordanread on April 01, 2016, 12:27:19 PM
So, do you have a deadline (because that is very motivating) and do you have a plan? Have you started weight lifting yet?
No deadline, as the NOLA trip isn't even in the early planning stages yet. Just on the list. My plan is actually just the same as it has been. Progress through bodyweight exercises, and hope that by the end of the year, I'll have to start getting creative when it comes to creating additional resistance (which will involve flexibility and awesome body control). I don't have any desire to lift weights specifically, for reasons I laid out earlier in this thread. I'm not worried about being all super-huge, but I want to be ridiculously functional. The sexiness will come with that. I've never been ripped, but was a touch smaller when I did dance. Starting a bit tubbier will make the transformation more dramatic, but based on this article (http://reddeltaproject.com/2014/04/02/convict-conditioning-before-after-pics/), even starting more fit grants impressive visual results. Here is the picture:
(http://reddeltaproject.com/wp-content/uploads/2014/03/Untitled-11-1024x417.jpg)
a little vanity is okay- (I'm all about dem booty gainz purely b/c I'm a bellydancer and moar booty is moar better)- so YES- EFFING FABULOUS is a goal- and that's an awesome new goal!!! I LOVE IT!!!
Glad it counts, although I probably won't put it as an official goal.
Jordan, I love this challenge. I'm not entirely sure I could be up for it myself, being a good 8 years out of my stripper shape...but maybe it's time I consider this challenge...
I stripped like 10 years ago (and only for a week or two), so I feel you there. And it's fun when other people challenge you, and you just accept. And then, "OHMYGODHOLYSHITWHATHAVEIDONE?". And then move forward.
Checking in:Running another one in a week. The Insane Inflatables one where there's an obstacle course involved. I was thinking of doing a mud run but they were both too close together. Maybe next time. But I'm training for a 10k, so put Complete a 10k and Complete a 5k under 30 minutes on my goals.
- Complete a 5K run
I can do 4. I should be working harder on this though.
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
Current weight: 157lbs.
- Drop weight to 145lbs
I've got your new 5K time goal added as a stretch to the already completed 5K goal and added the 10K as a new goal in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Congrats on your success so far. You are rocking it.
Post by: Zikoris on April 01, 2016, 11:13:15 PM
Post by: Bracken_Joy on April 02, 2016, 02:54:17 PM
Anyway, antisocial behavior aside, we did a 1 mile run at about 85% speed (definitely faster than jogging, not *quite* a full sprint), and at the half way point we stopped at a park and did pull ups (me) and muscle ups (DH) on the monkey bars. I'm already getting to where DH is doing very light help getting me up, and letting me go completely for a hold and slow negative. I did 2x5 of these, and 1x3 chin ups totally solo.
I do find it very interesting how much of a stigma against weight lifting I encounter in my life. Apparently, yoga, cycling, or running are acceptable fitness activities. Olympic weight lifting is not. DH has it worse than me though, and just gets frank rudeness as though he's some brainless meat head. I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
Post by: monstermonster on April 02, 2016, 03:08:46 PM
I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
I get it all the time! I'm also in Portland, but there's the "oh but you're not bulky" or "why would you do that? It's bad for you."
Whereass figure skating, which is infinitely more dangerous and actually way more sexist, people think is cool. (Granted I'm much more talented at figure skating than lifting, but whatever.)
Post by: Bracken_Joy on April 02, 2016, 03:32:28 PM
I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
I get it all the time! I'm also in Portland, but there's the "oh but you're not bulky" or "why would you do that? It's bad for you."
Whereass figure skating, which is infinitely more dangerous and actually way more sexist, people think is cool. (Granted I'm much more talented at figure skating than lifting, but whatever.)
Ughhhhhhh oh my god the "it's bad for you". The number of times my FIL has said "but muscle turns into fat when you get old". He literally refuses to believe that weight lifting isn't bad for your heart and turns into fat. Of course, the man also hates coffee, because it looks like coal dust, so OBVIOUSLY it is bad for your lungs. I'll go all white girl on this and say: #can'teven
Post by: Jon_Snow on April 03, 2016, 07:29:00 AM
Here is a scene from my beach run of yesterday. As with most days, I was pretty much alone out here.
(https://farm2.staticflickr.com/1678/26199667615_f8b5f6c880_z_d.jpg)
Post by: horsepoor on April 03, 2016, 09:11:50 AM
DH and I went on a run. This doesn't happen very often, as we live in a neighborhood where people generally only run from cops or shootings. But our neighbors have friends over, and we didn't want to be "those people" by smashing weights around and grunting outside while they have company. They already think we're trashy for having a home gym. Eye roll.
How funny, that you live in apparently not the greatest neighborhood, but working out at home makes YOU the trashy ones?
Quote
do find it very interesting how much of a stigma against weight lifting I encounter in my life. Apparently, yoga, cycling, or running are acceptable fitness activities. Olympic weight lifting is not. DH has it worse than me though, and just gets frank rudeness as though he's some brainless meat head. I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
I'm actually really surprised by that, given the rise of CrossFit, and how Portland is towards the forefront of most trends. If women I know here lift, I'm not aware of it, but I've never gotten any negativity about it. I go to a small gym in a nice, very suburban white-bread part of Boise and there are a few women there who lift much more seriously than me. A couple are trainers, a couple come in with alone, or with SO's or friends. Occasionally I will pay a day fee to use a gym when I'm traveling and I'm usually the only woman in the free weights section. Never encounter any negativity about it, and just enjoy the little private feeling of badassity.
If you actually care about their opinions and perceptions, you could point out the necessity of weight-bearing exercise to prevent age-related muscle wasting. Or you could just laugh and walk away.
Post by: Bracken_Joy on April 03, 2016, 09:33:03 AM
DH and I went on a run. This doesn't happen very often, as we live in a neighborhood where people generally only run from cops or shootings. But our neighbors have friends over, and we didn't want to be "those people" by smashing weights around and grunting outside while they have company. They already think we're trashy for having a home gym. Eye roll.
How funny, that you live in apparently not the greatest neighborhood, but working out at home makes YOU the trashy ones?Quotedo find it very interesting how much of a stigma against weight lifting I encounter in my life. Apparently, yoga, cycling, or running are acceptable fitness activities. Olympic weight lifting is not. DH has it worse than me though, and just gets frank rudeness as though he's some brainless meat head. I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
I'm actually really surprised by that, given the rise of CrossFit, and how Portland is towards the forefront of most trends. If women I know here lift, I'm not aware of it, but I've never gotten any negativity about it. I go to a small gym in a nice, very suburban white-bread part of Boise and there are a few women there who lift much more seriously than me. A couple are trainers, a couple come in with alone, or with SO's or friends. Occasionally I will pay a day fee to use a gym when I'm traveling and I'm usually the only woman in the free weights section. Never encounter any negativity about it, and just enjoy the little private feeling of badassity.
If you actually care about their opinions and perceptions, you could point out the necessity of weight-bearing exercise to prevent age-related muscle wasting. Or you could just laugh and walk away.
Yeah, it fairly amazes me. We only work out between 10am-4pm, to make sure not to bother people. We're not in view of the street or anything anyway. And the neighbors who particularly give us the stink eye? Have a dog that sits outside and barks all day. Incredible, really. I try to just let it go, though, as they're good neighbors otherwise.
It was different when we lived across the river, in the greater downtown area. Much more accepting, our gym had lots of women who lifted very seriously. A couple who could even outlift DH, lol.
Near as I can tell, I think partially it's that Portland is really uneasy with anything that can be viewed as 'aggressive'... People here tend to be a bit more 'gentle' than I've encountered elsewhere, although that could just be that it's a city.
Post by: Jon_Snow on April 03, 2016, 10:58:02 AM
(https://farm2.staticflickr.com/1637/26133366061_ec0349e5d1_z_d.jpg)
Then I saw something else which completely erased any previous skepticism I may have been feeling. Wow.
(https://farm2.staticflickr.com/1686/26173754176_7e0a90258b_z_d.jpg)
Post by: monstermonster on April 03, 2016, 11:19:53 AM
At the half way point of my beach run route, I encountered something which initially had me sneering. Was I really seeing this....is this a THING? Yoga on stand up paddleboards? My run took a backseat for a bit...I admit to becoming somewhat transfixed by it all. Some very fit bodies out there too. ;)
(https://farm2.staticflickr.com/1637/26133366061_ec0349e5d1_z_d.jpg)
Then I saw something else which completely erased any previous skepticism I may have been feeling. Wow.
(https://farm2.staticflickr.com/1686/26173754176_7e0a90258b_z_d.jpg)
This is definitely a thing. I can confirm. I see it when I'm kayaking on the Willamette river (river that runs through downtown portland -among other places) and it baffles me/transfixes me as well.
Post by: jordanread on April 03, 2016, 02:45:04 PM
At the half way point of my beach run route, I encountered something which initially had me sneering. Was I really seeing this....is this a THING? Yoga on stand up paddleboards? My run took a backseat for a bit...I admit to becoming somewhat transfixed by it all. Some very fit bodies out there too. ;)
[...]
Then I saw something else which completely erased any previous skepticism I may have been feeling. Wow.
[...]
Yeah, the place where the SO got her dive certification does SUP Yoga classes. Once I actually start doing yoga, I've put that on my list. The core strength required to do yoga is incredible, and the core strength required to not fall over is pretty incredible as well. Combining them? Any success would result in an immediate six-pack I think. Or vomit.
Post by: Primm on April 03, 2016, 05:43:57 PM
Post by: Bracken_Joy on April 03, 2016, 05:45:58 PM
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
Post by: hudsoncat on April 04, 2016, 05:37:33 AM
Oak Barrel is in Lynchburg, TN. Small town, smallish (1600 participants) race. Beautiful course. One brutal hill and some small rollers. Well organized with great volunteers. Well priced with nice race swag (Long sleeve half zip, hat/visor, socks). Fabulous finish line food. I'd highly recommend the race to anyone in the southern part of the US looking for a fun half.
This week I'm going to ease back into running and swim a bit more than I have been. I feel pretty great, but no reason to rush back in and chance it.
Post by: Jon_Snow on April 04, 2016, 06:22:54 AM
This is a snap shot of a typical Baja-exercise day for me...this shows what my day looks like with a morning run and an early afternoon beach walk. I'm guessing that some of the steep hills of my running route are being registered as "stairs"?
(https://farm2.staticflickr.com/1656/26210677615_b8109c0223_z_d.jpg)
Post by: monstermonster on April 04, 2016, 09:38:52 AM
I've got a month of crazy travel coming up, so I'm going to need to be self-motivated to work out as I won't have the classes. Anyone have a good resource for airport stretches/workouts? I've got at least 8 hours of layovers this month I could probably utilize.
Any good lists of bodyweight exercises to do in hotel rooms? I think both of the places I'm staying don't have fitness centers so I'm going to have to work out in the room. We also won't have much free time.
I'm thinking burpees, tricep dips off the edge of the bed, sit ups, pushups, squats while holding my backpack. Anything else?
Post by: jordanread on April 04, 2016, 09:43:21 AM
I managed to do an hour of physical activity 27 days in March, and 30 minutes of physical activity on my "rest days" each week! Hopefully I can keep those numbers up this month.
I've got a month of crazy travel coming up, so I'm going to need to be self-motivated to work out as I won't have the classes. Anyone have a good resource for airport stretches/workouts? I've got at least 8 hours of layovers this month I could probably utilize.
Any good lists of bodyweight exercises to do in hotel rooms? I think both of the places I'm staying don't have fitness centers so I'm going to have to work out in the room. We also won't have much free time.
I'm thinking burpees, tricep dips off the edge of the bed, sit ups, pushups, squats while holding my backpack. Anything else?
You can thank ETYL for bringing this up. https://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/
Also, all of the Convict Conditioning stuff can be done without equipment.
Post by: JoRocka on April 04, 2016, 09:52:57 AM
Thank you :)
Yes- I am painfully aware of my set up- I've been trying to work to adjust a major imbalance that was causing my left hip to dip down and back at the bottom of my squat- like my right side would hit the bottom and the left kept going. It was really bad- no pain- but I knew it was going to be. I was in physical therapy for the better part of 7 months- it's better- but I'm now struggling with a clean set up (evidently) and some SI joint issues. I actually noticed on my 195 set- I re-adjusted at the end of my first five squats and immediately felt tired- so yeppers- lost a lot out of the fussing. It's super annoying- I move my feet every so slightly right before I sit down so when I come up I feel like I need to readust.
2.)- Yes- ISH.
I am currently doing 1 x 15 of stiff leg deadlifts-I usually pull 155-165 for those- and I can get those without my grip giving up.
I noticed I pull those crooked as well- so I'm REALLY fighting to get even.
My BB rows I do 3 x 10-15 depending on the day and how heavy (usually 115 for me without momentum pulls)
I am going to be incorporating more posterior chain work in the next rotation of programming- more single leg stuff and more glute work. It's something I tend to leave off when I'm doing all power lifting stuff- me thinks- after almost 3 years of pure power training it's time to switch to a program that addresses more imbalances and is a full body split type work rather than strength. I'd like to get stronger but not at the risk of increasing my noticeable imbalances.
As far as the fidgeting is concerned, if you're keeping your muscles (quads/hams/glutes) under tension at all times, even at the top-pause of your rep then you shouldn't find yourself moving things around. Can't really tell from your vid - women tend to have more "jiggle" so it's tough to delineate fat vs. muscle movement (lol, no disrespect!). Your feet should feel velcro'd to the floor. The whole thing should be smooth and perfectly-controlled. That all starts with making sure your feet are planted from the beginning of the first rep which is why I recommend visualizing Velcro on the bottom of your shoes.
I'm also wondering about your SI joint issues. Certainly a couple posts on the internet aren't enough for me to give a good opinion, but anything that is causing you to have to go and get therapy and cortisone shots (I'm assuming that's what it was) isn't working. If this is a long-time ongoing problem, even if it's intermittent, perhaps there's something biomechanical in your body that just isn't made to do really heavy squats.
I had a very similar problem with my left shoulder when I started bodybuilding and certain exercises always injured and irritated it. Tried everything blah blah and several years later randomly found out I have a subluxed vertebra that causes a slight thoracic scoliosis and imbalance in my left shoulder. No amount of special PT or exercises was ever going to make up for that so I had to adapt and avoid the exercises that irritated it. Problem solved and I look better than ever. Hard to say in your case, but very few of us have perfect bilateral symmetry, whether it's skeletal or central nervous system, and some imbalances we're just stuck with. Hopefully you can work through your problems, but always remember that this stuff adds up over time as we age and it would suck to lose sight of the forest for the trees. Good luck to you either way, again - hoping you can sort it out.
I apparently totally missed this.
I generally only have issues with extremely high reps- I can crank out 8 if that's all I"m doing- but when I'm doing 20- i'ts like trying to settle in for the long haul and that's wear I fidget (other than initial warm up stuff bar only)
I've been squatting for a long long time- I don't suspect (unless I've 'broken' something) that I have an issue with it. - but SOMETHING has changed in the last 2 years. The SI joint issues came I think out of training for a half AND trying to correct a shift in my pelvis- so either I was trying to compensate to avoid something- OR the physical therapy to correct it caused the SI joint issues.
I haven't had as much issues with pain lifting- most of my SI joint pain comes from sitting and walking and anything that the end of a hamstring stretch (so stiff leg deads are now an issue).
BUT- good news. I have found a new therapist who works out of a training facility and has a former title wining powerlifter coach on staff. He just moved into the area 3 months ago- which means he wasn't there when I started looking for help.
So I have my free clinical movement assessment to try to bring my physical therapy and technique issues closer together to solve the problem- because fuck- I'm only 32- I"m not going to STOP lifting and I"m not going to live the rest of my life literally sitting in pain. NOPE NOPE NOPE.
So- onward and upward- the pursuit remains!
In other news- new programming this week for me- i'm done with 20 rep squat program WOOOOOOOOOOOOT
Quote
Also, all of the Convict Conditioning stuff can be done without equipment.body by you
you are your own gym
strength unbound
best beginner work out- nerd fitness
all good options too.
Post by: JoRocka on April 04, 2016, 09:54:49 AM
DH and I went on a run. This doesn't happen very often, as we live in a neighborhood where people generally only run from cops or shootings. But our neighbors have friends over, and we didn't want to be "those people" by smashing weights around and grunting outside while they have company. They already think we're trashy for having a home gym. Eye roll.
Anyway, antisocial behavior aside, we did a 1 mile run at about 85% speed (definitely faster than jogging, not *quite* a full sprint), and at the half way point we stopped at a park and did pull ups (me) and muscle ups (DH) on the monkey bars. I'm already getting to where DH is doing very light help getting me up, and letting me go completely for a hold and slow negative. I did 2x5 of these, and 1x3 chin ups totally solo.
I do find it very interesting how much of a stigma against weight lifting I encounter in my life. Apparently, yoga, cycling, or running are acceptable fitness activities. Olympic weight lifting is not. DH has it worse than me though, and just gets frank rudeness as though he's some brainless meat head. I mainly get people who are fundamentally taken aback that a woman would lift "real" weights. Anyone else run into this nonsense? Is this a Portland thing, or an everywhere thing? It's like as soon as someone finds out we lift weights, we're low class and brutish.
I find this odd indeed- I've NEVER had anyone give me a hard time about it- and I'm not small my any stretch.
I'm still trying to find this mystical heavy weight that makes me bulk instantly- it's like some magical candy land room that charlie goes to and I cannot. Wildly annoying- been trying to get bulky for years- and someone has found a shortcut!!! WHAT HAVE I BEEN WASTING ALL MY TIME TRAINING FOR THEN!
Post by: Jon_Snow on April 04, 2016, 10:29:57 AM
And this talk of bulk...my frame (think swimmer build) would make such a thing a difficult task...my best bet right now is TONED, TANNED, SYMMETRY. Getting there...
Now, off to ogle head standing SUP'ers. Chow.
Post by: EngineerYogi on April 04, 2016, 03:11:25 PM
I'm still trying to find this mystical heavy weight that makes me bulk instantly- it's like some magical candy land room that charlie goes to and I cannot. Wildly annoying- been trying to get bulky for years- and someone has found a shortcut!!! WHAT HAVE I BEEN WASTING ALL MY TIME TRAINING FOR THEN!
Yep, this! I have been lifting with the goal of adding mass or "bulk" for 3 years now and no bulk yet! Lol. I've realized it is going to take a LONG time for me to get even a reasonable amount of mass and I could likely never be "bulky" unless I got some very serious...help... >_<
I get mixed opinions as far as lifting goes. I just shrug off naysayers.
Post by: Jon_Snow on April 05, 2016, 09:37:09 AM
Post by: Bracken_Joy on April 05, 2016, 12:36:34 PM
Well, I was going to say I didn't end up working out, and just gardened instead.
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
Gardening IS hard work! Especially this time of year with all the tidying, soil amending, digging, raking, etc... One of the reasons I love it :)
Yeah, that gardening? Plus some major batch cooking? I can't really use my right thumb right now. Extremely painful to try and to the "pincer grip" that is just like... basic to everything. Including typing >.< Work is gonna suck tomorrow. Probably going to have to tape it in place and wear a glove all day??? Since I won't be able to wash with the tape there. Ugh, at least I just have one patient.
Anyway, no barbell for me today =( Will probably do some air squats and job about and such. Hoping it heals up quickly, since I REALLY don't want to lose the pull up progress I was making.
Post by: JoRocka on April 05, 2016, 12:40:50 PM
Well, I was going to say I didn't end up working out, and just gardened instead.
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
Gardening IS hard work! Especially this time of year with all the tidying, soil amending, digging, raking, etc... One of the reasons I love it :)
Yeah, that gardening? Plus some major batch cooking? I can't really use my right thumb right now. Extremely painful to try and to the "pincer grip" that is just like... basic to everything. Including typing >.< Work is gonna suck tomorrow. Probably going to have to tape it in place and wear a glove all day??? Since I won't be able to wash with the tape there. Ugh, at least I just have one patient.
Anyway, no barbell for me today =( Will probably do some air squats and job about and such. Hoping it heals up quickly, since I REALLY don't want to lose the pull up progress I was making.
oh no!! what happened to your thumb? that's poopy no barbell!!!
Do you have lifting straps? You should be able to use them for lat pull downs and be able to continue the back work you were doing.
If you're thumb is out of commission for a long time I'd look into getting those arm things that Dana Lynn Bailey made popular- my friend smashed his thumb to pieces- and he was out of commission for 2-3 weeks but he had a show coming up- so he got the arm things to keep training his back and a few other isolations- seemed to work pretty well for him.
Post by: Bracken_Joy on April 05, 2016, 12:47:25 PM
Well, I was going to say I didn't end up working out, and just gardened instead.
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
Gardening IS hard work! Especially this time of year with all the tidying, soil amending, digging, raking, etc... One of the reasons I love it :)
Yeah, that gardening? Plus some major batch cooking? I can't really use my right thumb right now. Extremely painful to try and to the "pincer grip" that is just like... basic to everything. Including typing >.< Work is gonna suck tomorrow. Probably going to have to tape it in place and wear a glove all day??? Since I won't be able to wash with the tape there. Ugh, at least I just have one patient.
Anyway, no barbell for me today =( Will probably do some air squats and job about and such. Hoping it heals up quickly, since I REALLY don't want to lose the pull up progress I was making.
oh no!! what happened to your thumb? that's poopy no barbell!!!
Do you have lifting straps? You should be able to use them for lat pull downs and be able to continue the back work you were doing.
If you're thumb is out of commission for a long time I'd look into getting those arm things that Dana Lynn Bailey made popular- my friend smashed his thumb to pieces- and he was out of commission for 2-3 weeks but he had a show coming up- so he got the arm things to keep training his back and a few other isolations- seemed to work pretty well for him.
Hmm. We do not have lifting straps. Ironically, my husband wanted to get them, but I nixed them a couple months ago. Serves me right haha.
I think the thumb is just a stress injury right now. Removing ground cover, including grass, and prepping a 100sq ft garden bed that hasn't been used in 3 years with just a rake and a shovel... I may have overdone it, haha! Definitely feels muscular not tendon though, so I'm optimistic it'll recover quickly.
Post by: JoRocka on April 05, 2016, 02:10:40 PM
Oh that's not to bad- hopefully you'll be more functional in a two or three days.Well, I was going to say I didn't end up working out, and just gardened instead.
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
Gardening IS hard work! Especially this time of year with all the tidying, soil amending, digging, raking, etc... One of the reasons I love it :)
Yeah, that gardening? Plus some major batch cooking? I can't really use my right thumb right now. Extremely painful to try and to the "pincer grip" that is just like... basic to everything. Including typing >.< Work is gonna suck tomorrow. Probably going to have to tape it in place and wear a glove all day??? Since I won't be able to wash with the tape there. Ugh, at least I just have one patient.
Anyway, no barbell for me today =( Will probably do some air squats and job about and such. Hoping it heals up quickly, since I REALLY don't want to lose the pull up progress I was making.
oh no!! what happened to your thumb? that's poopy no barbell!!!
Do you have lifting straps? You should be able to use them for lat pull downs and be able to continue the back work you were doing.
If you're thumb is out of commission for a long time I'd look into getting those arm things that Dana Lynn Bailey made popular- my friend smashed his thumb to pieces- and he was out of commission for 2-3 weeks but he had a show coming up- so he got the arm things to keep training his back and a few other isolations- seemed to work pretty well for him.
Hmm. We do not have lifting straps. Ironically, my husband wanted to get them, but I nixed them a couple months ago. Serves me right haha.
I think the thumb is just a stress injury right now. Removing ground cover, including grass, and prepping a 100sq ft garden bed that hasn't been used in 3 years with just a rake and a shovel... I may have overdone it, haha! Definitely feels muscular not tendon though, so I'm optimistic it'll recover quickly.
I find having a set of straps lying around is useful occasionally- I don't use them often- but when I need them- I'm glad I have them!!
Jealous of your time spent outside though- it's been so nasty here in NJ- that I didn't want to go outside at all- much less be working in that weather!
Post by: jordanread on April 05, 2016, 09:22:09 PM
OMG. It's happened again.Well, I was going to say I didn't end up working out, and just gardened instead.
Now I can't really move my arms. I am reevaluating "just gardened", lol!
Really though, a total of 5 hours, 3 of hard cleaning ground cover and then planting. All manually, with shovel/rake. Owowowowow. This is what we call functional fitness, right? Ow.
+1000 for gardening for ARMS. Keep it up BJ and soon you will be JACKED.
(https://farm2.staticflickr.com/1613/25164568231_7d01306b4e_k_d.jpg)
Post by: Bracken_Joy on April 06, 2016, 06:07:10 AM
Post by: Jon_Snow on April 06, 2016, 09:04:31 AM
JS, just so you know, I delight in that picture. Because those are some really nice plants, of course. =P
Yes, lots of comments received regarding the shapeliness of my....zucchini. ;)
In all seriousness...my fitness "odyssey" has had the effect of making things such as gardening, land clearing, choppin' wood, etc. much less of an ordeal physically....and much more fun. It is to the point now that at the end of a full day of working our island acres that there is dissapointment when the sun starts to go down....I want to KEEP GOING. I am still getting used to this STAMINA thing. :)
Post by: 2Birds1Stone on April 06, 2016, 09:39:20 AM
Also hit 315 on ass to grass squats for 2 sets of 5......progress!
Post by: JoRocka on April 06, 2016, 09:43:58 AM
Deadlifted 435 for a clean double today :)
Also hit 315 on ass to grass squats for 2 sets of 5......progress!
I has a jealous.
Great job!!!
Post by: monstermonster on April 06, 2016, 09:48:07 AM
So today I'm having trouble holding my phone, let alone objects like pens. Argh. Stupid arthritis. I wish that working out made you better, not worse.
Post by: hudsoncat on April 06, 2016, 02:49:58 PM
In all seriousness...my fitness "odyssey" has had the effect of making things such as gardening, land clearing, choppin' wood, etc. much less of an ordeal physically....and much more fun. It is to the point now that at the end of a full day of working our island acres that there is dissapointment when the sun starts to go down....I want to KEEP GOING. I am still getting used to this STAMINA thing. :)
This is the truth. I still remember the first time lifting the cast iron dutch oven after almost a year of crossfit. It can't weigh more than 15 pounds, but I used to struggle with it so much. It feels like nothing now. I know this story sounds silly, but it was the first time I realized how awesome lifting was in relation to real life tasks.
I don't lift, but I've had similar revelations cardio wise. In my job I have a lot of days where I don't get to sit down much. I'm up, carrying things, directing people, just generally on the go. All day. Most nights I used I'd find myself with sore feet, tired legs, and just be generally exhausted. I seldom do any more, well okay, the mental exhaustion remains. :)
But I can walk several flights of stairs without huffing and puffing. I can be on my feet all day and not be sore. It's such a great feeling to just be able to do things and not have to worry about if I can or how I'll feel tomorrow.
Post by: EngineerYogi on April 06, 2016, 03:24:43 PM
+1 I went skiing in November for the first time in two years (after starting lifting about 2 years ago). I can remember the previous ski trip huffing and puffing and getting tired from having to carry my skis around in the flat areas. I had zero issues this last time and it was very obvious to me what a difference strength and cardio training have done for me!In all seriousness...my fitness "odyssey" has had the effect of making things such as gardening, land clearing, choppin' wood, etc. much less of an ordeal physically....and much more fun. It is to the point now that at the end of a full day of working our island acres that there is dissapointment when the sun starts to go down....I want to KEEP GOING. I am still getting used to this STAMINA thing. :)
This is the truth. I still remember the first time lifting the cast iron dutch oven after almost a year of crossfit. It can't weigh more than 15 pounds, but I used to struggle with it so much. It feels like nothing now. I know this story sounds silly, but it was the first time I realized how awesome lifting was in relation to real life tasks.
I don't lift, but I've had similar revelations cardio wise. In my job I have a lot of days where I don't get to sit down much. I'm up, carrying things, directing people, just generally on the go. All day. Most nights I used I'd find myself with sore feet, tired legs, and just be generally exhausted. I seldom do any more, well okay, the mental exhaustion remains. :)
But I can walk several flights of stairs without huffing and puffing. I can be on my feet all day and not be sore. It's such a great feeling to just be able to do things and not have to worry about if I can or how I'll feel tomorrow.
Post by: Lagom on April 06, 2016, 04:42:48 PM
Bench: 105 -> 225 (woo! I can do 1 rep NFL combine style!)
Squat: 215 -> 395
Deadlift: 305 -> 515 (o.O !!! I used to think 500 was a 5+ year away goal)
So excited to see where I am by the end of 2016!
Yes, I have become a total geek about lifting. I've been a tall skinny nerd for most of my life (now 32), so I'm definitely on board with viewing all of this through the #levelup paradigm :)
Post by: monstermonster on April 06, 2016, 06:29:58 PM
Post by: EngineerYogi on April 06, 2016, 07:06:15 PM
Hey all, new to this thread, but loving it! I hope you don't mind my first post on being used to brag about my recent round of 1RMs, but I'm excited by my lifting progress and it's fun to share with people who actually care about fitness. I used to Crossfit but was frustrated with how slowly my strength was progressing so I switched to powerflifting a little over a year ago. As of this week, I am blown away by the progress!
Bench: 105 -> 225 (woo! I can do 1 rep NFL combine style!)
Squat: 215 -> 395
Deadlift: 305 -> 515 (o.O !!! I used to think 500 was a 5+ year away goal)
So excited to see where I am by the end of 2016!
Yes, I have become a total geek about lifting. I've been a tall skinny nerd for most of my life (now 32), so I'm definitely on board with viewing all of this through the #levelup paradigm :)
Welcome! Killer progress too! I used to frequent a forum that set the strength verified badge at 300/400/500 bench/squat/deadlift. You are mighty close!
Post by: Lagom on April 06, 2016, 07:43:07 PM
Hey all, new to this thread, but loving it! I hope you don't mind my first post being used to brag about my recent round of 1RMs, but I'm excited by my lifting progress and it's fun to share with people who actually care about fitness. I used to Crossfit but was frustrated with how slowly my strength was progressing so I switched to powerflifting a little over a year ago. As of this week, I am blown away by the progress!
Bench: 105 -> 225 (woo! I can do 1 rep NFL combine style!)
Squat: 215 -> 395
Deadlift: 305 -> 515 (o.O !!! I used to think 500 was a 5+ year away goal)
So excited to see where I am by the end of 2016!
Yes, I have become a total geek about lifting. I've been a tall skinny nerd for most of my life (now 32), so I'm definitely on board with viewing all of this through the #levelup paradigm :)
Welcome! Killer progress too! I used to frequent a forum that set the strength verified badge at 300/400/500 bench/squat/deadlift. You are mighty close!
Thanks! Bench may take another year or so for me to be able to join that club, but we'll see. I'm 6'4" with longer than average arms. Great for deadlifting. Not so much for bench.
Post by: EngineerYogi on April 06, 2016, 07:53:26 PM
Hey all, new to this thread, but loving it! I hope you don't mind my first post being used to brag about my recent round of 1RMs, but I'm excited by my lifting progress and it's fun to share with people who actually care about fitness. I used to Crossfit but was frustrated with how slowly my strength was progressing so I switched to powerflifting a little over a year ago. As of this week, I am blown away by the progress!
Bench: 105 -> 225 (woo! I can do 1 rep NFL combine style!)
Squat: 215 -> 395
Deadlift: 305 -> 515 (o.O !!! I used to think 500 was a 5+ year away goal)
So excited to see where I am by the end of 2016!
Yes, I have become a total geek about lifting. I've been a tall skinny nerd for most of my life (now 32), so I'm definitely on board with viewing all of this through the #levelup paradigm :)
Welcome! Killer progress too! I used to frequent a forum that set the strength verified badge at 300/400/500 bench/squat/deadlift. You are mighty close!
Thanks! Bench may take another year or so for me to be able to join that club, but we'll see. I'm 6'4" with longer than average arms. Great for deadlifting. Not so much for bench.
I am a 5'11 female so I feel you on the long limbs! ;)
Post by: JoRocka on April 07, 2016, 07:33:59 AM
Cranked it on inclines this morning - 915 cals burned.
Is that the number the machine gave you?
Post by: Jon_Snow on April 07, 2016, 09:11:02 AM
Another thing worth noting is my resting heart rate...now consistently in the low 50's. For my age group, this is considered to be that of an "athlete".
There is a rather long, steep hill in my Vancouver suburb that my wife and I would have to climb to get to our town centre. I vividly remember huffing and puffing, feeling a bit dizzy by the time we got to the crest of this hill. These days, I can charge up this thing with barely an escalation in my pulse rate. How far I have come...I have mentioned before that this has probably been the most rewarding aspect of FIRE for me. And it saddens me that I waited this long to do this.
(https://farm2.staticflickr.com/1465/25669229123_d8360681e7_z_d.jpg)
Post by: EngineerYogi on April 07, 2016, 11:55:33 AM
I posted this "FitBit snapshot" in my Journal to help illustrate the activity level one of my adventurous Baja-days.. Only two years ago...not only could I have not done a "workout" like that...but I would have feeling the effects on my knees, back, feet...for many days after. Yes, I felt fairly exhausted after this...but somehow it was a PLEASURABLE exhaustion...my body seemed to THRUM, like the strings of an instrument...hard to explain really.Very awesome, congrats on the progress! I love my fitbit Charge HR too for data like this.
Another thing worth noting is my resting heart rate...now consistently in the low 50's. For my age group, this is considered to be that of an "athlete".
There is a rather long, steep hill in my Vancouver suburb that my wife and I would have to climb to get to our town centre. I vividly remember huffing and puffing, feeling a bit dizzy by the time we got to the crest of this hill. These days, I can charge up this thing with barely an escalation in my pulse rate. How far I have come...I have mentioned before that this has probably been the most rewarding aspect of FIRE for me. And it saddens me that I waited this long to do this.
(https://farm2.staticflickr.com/1465/25669229123_d8360681e7_z_d.jpg)
Post by: Lagom on April 07, 2016, 12:42:57 PM
Quote
And it saddens me that I waited this long to do this.
Tell me about it! For a long time I was one of those people who constantly wished I were in shape but it was just. too. hard.
Now I constantly wonder where I would be today if I had started doing this years ago. Kind of like my debt situation that I have (finally) almost escaped! Oh well, we're all kicking butt now!
Post by: lucky-girl on April 09, 2016, 06:10:11 AM
Post by: Abel on April 10, 2016, 06:54:36 PM
1) Planning and routine is important, really important. Know what you want to do, when you want to do it, and why. If I wake up without a plan, I'll default to things that are easier, more familiar, less uncomfortable, and less challenging. Routine is a powerful force to keep one on the right path! And if I could make a plug for the crossfit sort of methodology, routinely doing non-routine work forces you to attack your weaknesses and never get too comfortable or stuck in a rut.
2) Sleep is really important for me. I was finding that on nights when I didn't get enough sleep, even if my body didn't necessarily feel slower/weaker, my motivation to push harder was certainly weaker. I might be one of those "I need 8 hours" types at least when it comes to workouts. The body uses that time to build back up and recover and that's where all the progress comes from! Neglecting this will not only hurt recovery from workouts but also diminish the motivation to attempt the challenging workouts in the first place!
Good luck out there! It's April already! The year is flying by.
Post by: hudsoncat on April 11, 2016, 06:01:38 AM
Excited to get up back up to speed this week.
Post by: JoRocka on April 11, 2016, 07:58:53 AM
No new PRs or crazy milestones to report, but I did want to share a few short reflections based on recent experience;
1) Planning and routine is important, really important. Know what you want to do, when you want to do it, and why. If I wake up without a plan, I'll default to things that are easier, more familiar, less uncomfortable, and less challenging. Routine is a powerful force to keep one on the right path! And if I could make a plug for the crossfit sort of methodology, routinely doing non-routine work forces you to attack your weaknesses and never get too comfortable or stuck in a rut.
2) Sleep is really important for me. I was finding that on nights when I didn't get enough sleep, even if my body didn't necessarily feel slower/weaker, my motivation to push harder was certainly weaker. I might be one of those "I need 8 hours" types at least when it comes to workouts. The body uses that time to build back up and recover and that's where all the progress comes from! Neglecting this will not only hurt recovery from workouts but also diminish the motivation to attempt the challenging workouts in the first place!
Good luck out there! It's April already! The year is flying by.
Number 1 is so true. My food- my money - all the things- with no plan- I fail. miserable. I still make good choices (generally) but it just means I spend more calories and more money and my workouts are not as efficient. Even if I walk into the gym and take 2 seconds to make a plan because I did not have one- then I have a better workout. A little planning goes a long way.
I still am working on the whole #2 issue (ha ha ha #2 jokes)- I just have a really hard time getting myself into bed at a reasonable hour. It makes a huge difference and it's one of the few things I can't seem to get a grip on.
In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.
So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.
Post by: jordanread on April 11, 2016, 12:24:03 PM
In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.
So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.
If you provide a little more detail as to what you are looking for, I'm sure there would be lots of suggestions. I'm sure there are some in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well. You know I am partial to Convict Conditioning.
To that end, I wanted to share something that I recently put together. I've been meaning to do it since the beginning of the year, but I wasn't in the right headspace necessarily, nor was I motivated enough to do it. Now that motivation is a non-issue, I decided to do it early last week. Good thing I did too. With miscellaneous slacking and skipping workouts, I have butted right up to the point where I am damn near unable to complete my Journey goal. So in the first four months, I managed to skip 20% of the year's workouts. No more room for error or slacking.
A bit of explanation on what this is. I actually printed this out and put it on the fridge. Since my specific workout program (Good Behavior CC) calls for 3 days per week of working out, I split the image into 3 parts. There is one image for each week of the workout (45 or 80% as per my goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)), and one image for each time I need to get on the slackline (20X). So each time I complete a workout, I fill in the next section. I'm not normally a paper guy, but the act of having it visible, along with the fact that I have to actually fill it in (and I use a sharpie...no going back) is a good reminder for me to do it.
I got the idea from these forums, but with debt. Can't find the initial post, but I like the concept. What do you guys think? At this part of the year, I think that keeping on things is more important. We've made our goals, and now we just need to keep on keepin on (fun fact: chrome identifies that statement, and will correct it to remove the g in the keepin, but still understands that keepin isn't a real word). I'm also going to be upping the intensity of my workouts. For a couple of weeks, possibly a month, I'm going to complete a full week's workout each of the 3 days. It might not provide me with enough time for recovery, but since I am doing very slow progressions (and still can't get the gut down enough to do a proper shoulderstand squat), my recovery needs aren't that extreme. We'll see how it goes. I do relatively well at listening to my body, so I'll ease up if necessary.
Post by: lucky-girl on April 11, 2016, 09:11:26 PM
Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.
And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?
Post by: Bracken_Joy on April 11, 2016, 09:15:18 PM
I had an awesome fitness weekend. A great weight-room workout on Saturday, and then Sunday went for the first time to a new Yoga Studio.
Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.
And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?
I think it depends on the weight training. I know my squats have improved my hip flexibility- I imagine I wouldn't be too far from doing splits again, though I haven't tried lately! And DH's workouts have MASSIVELY improved his mobility and flexibility- he was pretty tight and stiff before, particularly through his ankles.
Post by: JoRocka on April 12, 2016, 08:37:15 AM
In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.
So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.
If you provide a little more detail as to what you are looking for, I'm sure there would be lots of suggestions. I'm sure there are some in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) as well. You know I am partial to Convict Conditioning.
To that end, I wanted to share something that I recently put together. I've been meaning to do it since the beginning of the year, but I wasn't in the right headspace necessarily, nor was I motivated enough to do it. Now that motivation is a non-issue, I decided to do it early last week. Good thing I did too. With miscellaneous slacking and skipping workouts, I have butted right up to the point where I am damn near unable to complete my Journey goal. So in the first four months, I managed to skip 20% of the year's workouts. No more room for error or slacking.
A bit of explanation on what this is. I actually printed this out and put it on the fridge. Since my specific workout program (Good Behavior CC) calls for 3 days per week of working out, I split the image into 3 parts. There is one image for each week of the workout (45 or 80% as per my goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)), and one image for each time I need to get on the slackline (20X). So each time I complete a workout, I fill in the next section. I'm not normally a paper guy, but the act of having it visible, along with the fact that I have to actually fill it in (and I use a sharpie...no going back) is a good reminder for me to do it.
I got the idea from these forums, but with debt. Can't find the initial post, but I like the concept. What do you guys think? At this part of the year, I think that keeping on things is more important. We've made our goals, and now we just need to keep on keepin on (fun fact: chrome identifies that statement, and will correct it to remove the g in the keepin, but still understands that keepin isn't a real word). I'm also going to be upping the intensity of my workouts. For a couple of weeks, possibly a month, I'm going to complete a full week's workout each of the 3 days. It might not provide me with enough time for recovery, but since I am doing very slow progressions (and still can't get the gut down enough to do a proper shoulderstand squat), my recovery needs aren't that extreme. We'll see how it goes. I do relatively well at listening to my body, so I'll ease up if necessary.
Well that's interesting!!! I like it- neat visual- I'd like to have one of those for my debt and or my savings- because that would help me. I'm trying to retrain my brain to work better in terms of money- it's proving more difficult than I thought.
I opted to go back to my old lifting program (Sheiko) - I run into this problem at the end of an 8 month cycle- like my year has 2 cycles- but I'm a little bit off because I have a wedding to contend with- so weight and lifting have to kind of match up with that to a certain extent- I generally plan two 12 week cycles back to back so I have a solid idea of what I'm going to be doing for 6 months.
I ended my bulk and I am focused on dropping weight right now for the weight loss challenge- and I ended my program and didn't plan in advance a new one. That just means I have a week of "eh what do I lift"- so I go lift- but I just usually have less focus on it- usually I'll pick a body part and go with that. like posterior chain and then chest/arms.
While I love body weight workouts designed for at home- I generally wont' do them. I need my consistency of going to the gym and my blocked off very specific hours of my day. So gym for me.
But- I went ahead and started Sheiko- which is again a 12 week program- I have added in any cardio I can get and cut my calories to 1500- with a 150 calorie over buffer (So max 1650)- so I guess I'll press forward with that and hope for the best with my numbers while I'm sitting at a much lower weight (which is well- a giant BOOOOOO cutting sucks) but eh. I'll make it. :)
Post by: use2betrix on April 12, 2016, 06:55:50 PM
Post by: hudsoncat on April 13, 2016, 01:08:38 PM
Post by: monstermonster on April 13, 2016, 04:39:25 PM
Post by: lucky-girl on April 13, 2016, 07:16:27 PM
I had an awesome fitness weekend. A great weight-room workout on Saturday, and then Sunday went for the first time to a new Yoga Studio.
Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.
And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?
I think it depends on the weight training. I know my squats have improved my hip flexibility- I imagine I wouldn't be too far from doing splits again, though I haven't tried lately! And DH's workouts have MASSIVELY improved his mobility and flexibility- he was pretty tight and stiff before, particularly through his ankles.
I think you are right. I find it kind of fascinating. Yet another way that stereotypes about weightlifting/strengthtraining seem to be totally misguided.
Post by: Tyson on April 13, 2016, 08:37:08 PM
Post by: EngineerYogi on April 14, 2016, 04:07:27 PM
Oh Dear God it's the '80's!!!!! Save us all!My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
And post photos!
As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
I found a new very mustachian workout class yesterday called Boga - Beer and Yoga, Yes really. It was in a small central coast town in Calif I'm visiting and I thought I'd sign up for a class 'cause fitness is important :-)! https://www.facebook.com/BOGAInfo
Just randomly skimming the beginnings of this thread and found this gem. I am starting my yoga teacher training in 2 months and I am so wanting to offer some niche classes. "Boga" sounds right up my alley! :D
Post by: jordanread on April 14, 2016, 04:11:20 PM
I injured my back pretty badly in Jan, and it's just now getting to where I can do any kind of activity again. Started back up doing some pushups and pull-ups and started riding my bike again. Crossing my fingers that nothing flares up.
Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?
Oh Dear God it's the '80's!!!!! Save us all!My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)
And post photos!
As long as they follow this theme:
https://www.youtube.com/watch?v=fRscYVvEFt8
I found a new very mustachian workout class yesterday called Boga - Beer and Yoga, Yes really. It was in a small central coast town in Calif I'm visiting and I thought I'd sign up for a class 'cause fitness is important :-)! https://www.facebook.com/BOGAInfo
Just randomly skimming the beginnings of this thread and found this gem. I am starting my yoga teacher training in 2 months and I am so wanting to offer some niche classes. "Boga" sounds right up my alley! :D
There is all kinds of good stuff in this thread. Perusing the early comments is always fun. Also, you could do WOGA with wine, or POGA for super duper cold (Polar) yoga (nobody has done that AFAIK). Oh, my neck was giving me crap so I did a Yoga video this morning. It's not a regular part of my routine, but it was helpful.
Post by: Tyson on April 14, 2016, 04:58:15 PM
Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?
I was, and things were going great. But when you screw up you back, even the easy CC variations are off the table. Hell, just walking was off the table for a while. Getting back has been a slow process.
Post by: jordanread on April 14, 2016, 05:00:00 PM
Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?
I was, and things were going great. But when you screw up you back, even the easy CC variations are off the table. Hell, just walking was off the table for a while. Getting back has been a slow process.
Ah shit. Well, feel better.
Post by: flan on April 15, 2016, 07:30:03 AM
Starting point: short and 120lbs, flabby arms, flabby belly, ok legs (thank you, genes)
Realistic goals for a fitness newbie (me):
- Flexibility: 30-60 days to splits! (link (http://"http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/"))
- Strength: be able to do 10 push-ups
- Strength: be able to do 10 lunges without crying
- Cardio: be able to jog 2 miles straight or successfully pick up tennis as hobby or commit to gym with cardio classes and go 2x/week
Post by: alleykat on April 15, 2016, 08:45:30 AM
I want to rejoin this thread since I really lost momentum from earlier in the year.
I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work. It is only one day a week but for now it is fine. It is time to lose the weight but, more importantly, strengthen and tighten everything up.
Here are my goals:
1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now. I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it. When I am able to do the poses correctly, I guess I will have reached my goal. I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping
I think I can accomplish this by year end and, hopefully, more.
Post by: jordanread on April 15, 2016, 09:03:22 AM
I am uncertain if making goals is wise, so one is a journey goal that I've already been working on, and the other is piddly and achievable with even minimal effort:
Walk an average of 5 miles daily. I have a complex set of rules for what qualifies as acceptable substitutions. (Biking? Yes. Walking up and down stairs? No, unless it's for a truly excessive amount of time. Dancing? Depends.)
Do a pushup that doesn't involve my wall or kitchen counter.
MJ!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. (I'm pretty sure you posted before, but hadn't put 'goals' in yet)
I'm super late to the party! There's still 2/3 of the 2016 left, though, so I'll sneak in a couple of goals here. Back story: I'm horribly un-stretchy. And weak. And I have awful balance. And coordination. Ok, basically I suck at all things physical. It's been made worse since I started working from home since June 2015, where I went from about 5mi/day on foot daily to about 250 steps a day. Maybe. Yeah, that bad. Therefore, I've gained about 5lbs of PURE FAT. That's probably WITH some muscle-wasting, so >5lbs of fat gained, some muscles lost, and I wasn't exactly in shape before...
Starting point: short and 120lbs, flabby arms, flabby belly, ok legs (thank you, genes)
Realistic goals for a fitness newbie (me):
- Flexibility: 30-60 days to splits! (link (http://http://www.blogilates.com/blog/2015/06/28/30-days-30-stretches-to-splits-journeytosplits/))
- Strength: be able to do 10 push-ups
- Strength: be able to do 10 lunges without crying
- Cardio: be able to jog 2 miles straight or successfully pick up tennis as hobby or commit to gym with cardio classes and go 2x/week
Cai, I'm glad you found us!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and put the 30 Days & 30 Stretches to Splits in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) (next year I might move it to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036)). Zikoris around these parts (she posted the first before picture) is also going for splits and flexibility, so you and she will probably be good allies and resources.
cai - I am in the same place as you - really starting from scratch.
I want to rejoin this thread since I really lost momentum from earlier in the year.
I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work. It is only one day a week but for now it is fine. It is time to lose the weight but, more importantly, strengthen and tighten everything up.
Here are my goals:
1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now. I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it. When I am able to do the poses correctly, I guess I will have reached my goal. I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping
I think I can accomplish this by year end and, hopefully, more.
Alleykat, I've updated your goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I assumed that you are still referring to kettlebell swings as 10lbs, so I moved your goal of 1 set/50 to a stretch. Do these look okay:
Quote
Also, don't forget to checkin in a couple of weeks so we can cross off the hot yoga one.
alleykat
- 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
- 20 minutes (continuous) on rebounder (mini tramp)
- Lose > 10lbs
- Complete hot yoga classes (05/01/2016)
- Start pilates
- Incorporate daily yoga
- >=5 miles on bike non-stop
Post by: Lagom on April 15, 2016, 11:51:48 AM
Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)
Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)
Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)
We'll see if I can pull these numbers off!
Post by: jordanread on April 15, 2016, 12:33:48 PM
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress![...]
It's all good. It's hard to type and pat at the same time. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Keep up the great work!!
Post by: alleykat on April 15, 2016, 12:38:49 PM
cai - I am in the same place as you - really starting from scratch.
I want to rejoin this thread since I really lost momentum from earlier in the year.
I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work. It is only one day a week but for now it is fine. It is time to lose the weight but, more importantly, strengthen and tighten everything up.
Here are my goals:
1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now. I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it. When I am able to do the poses correctly, I guess I will have reached my goal. I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping
I think I can accomplish this by year end and, hopefully, more.
Alleykat, I've updated your goals in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I assumed that you are still referring to kettlebell swings as 10lbs, so I moved your goal of 1 set/50 to a stretch. Do these look okay:
Quote
Also, don't forget to checkin in a couple of weeks so we can cross off the hot yoga one.
alleykat
- 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
- 20 minutes (continuous) on rebounder (mini tramp)
- Lose > 10lbs
- Complete hot yoga classes (05/01/2016)
- Start pilates
- Incorporate daily yoga
- >=5 miles on bike non-stop
[/quote]
Yes, I will check back and get yoga crossed off. I cant believe I will accomplish one of them. :) Thank you so much for showing me what my original goals were. I copied them and will post them on my board. Yes, they look great.
Thanks
Post by: jordanread on April 15, 2016, 12:40:50 PM
Yes, I will check back and get yoga crossed off. I cant believe I will accomplish one of them. :) Thank you so much for showing me what my original goals were. I copied them and will post them on my board. Yes, they look great.
Thanks
I also put start pilates on there. That should be another awesome win. Then we can add a new goal once you know how pilates are going to look.
Post by: Abel on April 15, 2016, 01:28:31 PM
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress! I am focusing on powerlifting right now so my goals will center on the big three. By the end of 2016 I am hoping for:
Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)
Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)
Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)
We'll see if I can pull these numbers off!
Awesome numbers! I'm at a lower baseline, but hoping to make similar gains in strength. Out of curiosity, do you have any opinions on the use of a weight lifting belt for squats / deadlifts? I sense that it would help me lift more weight but I wonder if I would be improving other muscles/capabilities by forcing myself to do without, even if it makes the numbers suffer a bit.
Post by: Lagom on April 15, 2016, 02:07:26 PM
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress! I am focusing on powerlifting right now so my goals will center on the big three. By the end of 2016 I am hoping for:
Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)
Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)
Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)
We'll see if I can pull these numbers off!
Awesome numbers! I'm at a lower baseline, but hoping to make similar gains in strength. Out of curiosity, do you have any opinions on the use of a weight lifting belt for squats / deadlifts? I sense that it would help me lift more weight but I wonder if I would be improving other muscles/capabilities by forcing myself to do without, even if it makes the numbers suffer a bit.
Thanks! I used to be such a weakling it's been so gratifying to make this progress. I started using a belt when I got to 300-350+ on the squat/deadlift (a little earlier with the squat) and it definitely helps. When used correctly, you'll find it easier to keep your core tight and stable and it can also protect against injury (e.g. losing tightness can be more dangerous as the weights get bigger). I still do a lot of beltless work to continue building my core strength (as far as I know as a non expert, that's the main thing a belt might hinder), but usually it's for higher reps at around 60-75% of my 1RM and also with variations like deficit deadlifts, good mornings, safety squat bar, etc.
Good luck and happy gains! :)
Post by: Bakari on April 15, 2016, 06:34:55 PM
Hello, hello. I joined the tail end of the 2015 thread with ridiculous goals that made me hate everything. I swore I wouldn't set fitness goals for myself again or join the 2016 thread.
I am terrible at keeping my word to myself.
Sometime around 2000, give or take a couple years, I made the first New Year's Resolution that I ever kept long-term:
Never again make a New Year's Resolution!
In fitness news, I skated the entire way from the bikeshop home today (about 12 miles), first time I skated so far since I moved in with my fiancee over a year ago.
And now I suddenly recall a post in this thread from probably months ago.....
Post by: Bakari on April 15, 2016, 06:51:18 PM
Here it is!
Oh wow thank you for all the quick and useful advice! I have my work cut out for me here......I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises. The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on. One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike. Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad. As long as I ease into things and ice when I do too much, it's manageable.
...
Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit. The latter is not working, mostly from a motivation standpoint. I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.
I have two main challenges:
1) When I have time to work out, I choose the bike, always....
2) Working out goes hand in hand with a risk of injuries by definition. After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves. If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights. But, it's just me in my basement, and I know where my priorities lie -- on the bike.
...
By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike. I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line. Although most of my injury prevention approaches have just resulted in injuries...
A bad deadlift is what caused a lot of my injuries, so that's off the table. I know that I am "wrong" in my reaction to this. I 100% believe that deadlifts are important. I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake. I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back. However, unfortunately, I'm not going back to weight lifting. This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane). It's been two years and I don't think I'm ever going to be back to normal. I'm never deadlifting again.
I don't know why this didn't occur to me back then when I responded to this!?
Skating!!!!!
Its almost kind of just like cycling, but (unlike cycling), it is very much a lower back exercise. But not in a progressive resistance way, but in a gentle core stability kind of way. Enough to be a little sore the next day if you aren't used to it, but not so much to ever cause a spine injury (unless of course you get hit by a car! but that risk is there on the bike too...)
I'll have to send fallstoclimb a PM, haven't seen her(?) in this thread since those posts on page 12
Post by: horsepoor on April 16, 2016, 04:58:59 PM
But anyway. I'll just be walking and riding this week, then start back with my kettlebell next week. No running for me until the end of the month, and then it will be shorter distances for awhile.
Post by: Jon_Snow on April 17, 2016, 09:35:32 AM
Post by: hudsoncat on April 18, 2016, 06:28:28 AM
Horsepoor: Great job on the half! That sounds like a tough one, I'm certainly impressed.
Post by: JoRocka on April 18, 2016, 12:02:21 PM
I'm behind on my cutting- I was hoping to be closer to 160 at this point- I'm still hanging out high at 167- which is irritable to me to say the least.
Last week kind of sucked
Monday- Lift/Dance
Tuesday- Day
Wed- Dance
Thursday - nothing
Friday- Lift/Dance/Cardio Kick Box Class
Saturday- Lift/Dance/Dance gig
Sunday- Dance
I need to fit more cardio in there- which means- running- or stair master- but UGH REALLY. I can't. I hate cardio. But I need to drop a more weigh faster- and that means less food and more cardio.
I'm feeling moderately good about my lifts despite the cutting. Hardest thing last week were my rack pulls- those just felt tortuously heavy and only 250#. Boo.
Oh well.
I have some weird foot pain causing me grief- I am attempting to work that out- but we'll see. Goal is to hit 150 by May 13th- I'm not hopeful- but I'm going to try.
Post by: EngineerYogi on April 20, 2016, 09:35:16 AM
Saturday: Hashing with the Sacramento Hash House Harriers
Sunday: Hot Yoga
Monday: Bike ride and squats/lunges/hack squats/leg extensions at the gym
Yesterday I rode my bike to the softball field with DH. His work had a recreational game and as a spouse I'm allowed to play too if I want! :) I've never played softball, I've never even swung a bat. DH taught me how to catch a ball with a mitt on and then gave me some swinging pointers. When we got there they had enough people already so I was just a sub, which was fine by me. Somehow someone had to leave to pick up his kids and another guy got ejected(he didn't mean too, it was mostly an accident, no one was super upset about it, he felt bad...) and next thing you know I'm up to bat! :eek: I watched the ball fly past me on the first throw, it was a good throw so I got called for a strike. Someone else on our team yelled, "that's what it looks like, swing at it next time!" Lol. When the next pitch came I hit the ball! And then stuttered for a second and sprinted for first, I got called out by a fraction of a second. :/ It was so close though! I was pretty proud and fortunately our whole team was really bad so no one was upset about me being bad too. I had to play catcher for an inning and that was not as fun, fortunately I didn't have to do much, we actually got the other team on 3 outs pretty quickly. After that the one guy came back and filled back in and I didn't play anymore but I'm pretty happy with how my first game went.
Post by: monstermonster on April 20, 2016, 10:07:12 AM
I flew in on Sunday afternoon and I've just gone on one 3 mile run and nothing else. I'm having trouble fitting the gym into my schedule today, and it's going to be 87 degrees after work, a bit hot for a run. How do you get motivated when your schedule is crazy?
Post by: JoRocka on April 20, 2016, 10:35:57 AM
How do you get motivated when your schedule is crazy?
I work 4 jobs (job number 5 starts on Sunday!) I treat my gym time like you would treat a cancer check up appointment.
Not the dentist appointment.
I'm missing that ONLY if it's an emergency- and I have a plan for rescheduling it (not just - I'll get to it whenever) Like- this Friday- I'm working Friday night (I don't work every Friday- it' flip flops with Saturday) so some nights I'm at the gym on Friday- some nights I get up early Saturday morning to get to it.
Make a plan. Stick to the plan. Schedule it- and ALWAYS pack your bag.
You can do it!!!
Post by: mm1970 on April 20, 2016, 01:15:26 PM
I've been doing pretty well. I have a dual-goal:
Lose a few pounds that found me in Feb/March
Get stronger
With that in mind, I made up a schedule for my workouts. Now, generally I swim 2x a week at 5:30 am, and work in other stuff around that. But it's SUPER hard for me to get up that early (4:40 am) every day. And I rarely feel like working out.
However - I've been doing pretty good. Schedule is this:
Sunday - walk with friend
Monday, Weds, Friday, Saturday - PiYo (it's a workout program that I first did in 2014, and my coworker told me how great my butt looked, so I figured - why not? It's all body-weight exercises. It's kicking my butt.)
Tues/Thurs: swim 30 laps at the pool (~42 min)
So I'm attaching my March and April so far. Not bad.
My challenge is just keeping going without getting discouraged. I have *goals* but they are hard. So how much do I want to work for my goals? At the basic level, I want to be healthy and fit. I've got that one down. Further past that, I'd like to *look* good too. The challenge here is that I'm almost 46, and short and stocky. I *cannot* compare myself to my friends. Most of my friends are short and thin or tall and thin, and I just don't have those genetics. I have loose belly skin from giving birth at 42, loose skin on my thighs, and cellulite (which I've had forever). I have a little extra fat at my belly that I didn't have before the second kid. I put a LOT of effort into exercise and diet and the fact of the matter is, it will take EVEN MORE to get rid of that stubborn few pounds. And HOW MUCH do I want that?
(It's also hard living in CA where health, fitness, and looks are so emphasized. I have a friend who LOOKS GREAT. She's a few years younger than me, and has a small build. She told me recently "I work very hard to look like this", and listed her workouts, which were literally half of my workouts. It's depressing to think that my effort doesn't really show. She admittedly has a body that responds quickly to exercise.)
My niece found fitness a couple of years ago and it's her new religion (she lost 90 pounds at first). I remember being that way the first time I lost a bunch of weight. And she's always posting things about #goals, etc. Trying to be encouraging, but sometimes it comes off as hard-ass (it's our family personality). I try to gently suggest that it's good to be encouraging but not everyone has the same goals. (She recently broke her state's record for squat and dead lift, after only starting to lift heavy a year ago).
Anyway, those are my struggles. On the flip side, in week 3 of PiYo and I can do a lot more regular pushups than when I started. Week 1, started doing on my knees about half way through. Week 2, only did the last set on my knees. We'll see what I do on Saturday! (It's a particular 37 minute workout that I'm talking about.)
Post by: EngineerYogi on April 20, 2016, 03:02:40 PM
Gosh, haven't checked in at all in a long time.
I've been doing pretty well. I have a dual-goal:
Lose a few pounds that found me in Feb/March
Get stronger
With that in mind, I made up a schedule for my workouts. Now, generally I swim 2x a week at 5:30 am, and work in other stuff around that. But it's SUPER hard for me to get up that early (4:40 am) every day. And I rarely feel like working out.
However - I've been doing pretty good. Schedule is this:
Sunday - walk with friend
Monday, Weds, Friday, Saturday - PiYo (it's a workout program that I first did in 2014, and my coworker told me how great my butt looked, so I figured - why not? It's all body-weight exercises. It's kicking my butt.)
Tues/Thurs: swim 30 laps at the pool (~42 min)
So I'm attaching my March and April so far. Not bad.
My challenge is just keeping going without getting discouraged. I have *goals* but they are hard. So how much do I want to work for my goals? At the basic level, I want to be healthy and fit. I've got that one down. Further past that, I'd like to *look* good too. The challenge here is that I'm almost 46, and short and stocky. I *cannot* compare myself to my friends. Most of my friends are short and thin or tall and thin, and I just don't have those genetics. I have loose belly skin from giving birth at 42, loose skin on my thighs, and cellulite (which I've had forever). I have a little extra fat at my belly that I didn't have before the second kid. I put a LOT of effort into exercise and diet and the fact of the matter is, it will take EVEN MORE to get rid of that stubborn few pounds. And HOW MUCH do I want that?
(It's also hard living in CA where health, fitness, and looks are so emphasized. I have a friend who LOOKS GREAT. She's a few years younger than me, and has a small build. She told me recently "I work very hard to look like this", and listed her workouts, which were literally half of my workouts. It's depressing to think that my effort doesn't really show. She admittedly has a body that responds quickly to exercise.)
My niece found fitness a couple of years ago and it's her new religion (she lost 90 pounds at first). I remember being that way the first time I lost a bunch of weight. And she's always posting things about #goals, etc. Trying to be encouraging, but sometimes it comes off as hard-ass (it's our family personality). I try to gently suggest that it's good to be encouraging but not everyone has the same goals. (She recently broke her state's record for squat and dead lift, after only starting to lift heavy a year ago).
Anyway, those are my struggles. On the flip side, in week 3 of PiYo and I can do a lot more regular pushups than when I started. Week 1, started doing on my knees about half way through. Week 2, only did the last set on my knees. We'll see what I do on Saturday! (It's a particular 37 minute workout that I'm talking about.)
Setting realistic expectations for your body type is so important! I'm glad you understand that. It is one I still struggle with, I am tall and building muscle has been a bit of struggle for me, my limbs are so long so 1 lb of muscle on me isn't as impressive as 1 lb of muscle on a shorter person. Time is the biggest struggle, I want 3 week results, even 6 week results! But in actually I'm going to new several years to achieve what I'm after.
The amount of work is important too, but honestly it's diet that is the hardest part. Adding exercise will make you healthier, and fitter, and it's definitely necessary if want to add lean muscle/"tone" but if you want to be skinnier that comes from diet. :/ "eating healthy" isn't really enough either, calories in vs. calories out will always be the basis, your body is tricky too and loves homeostasis so it will do things to try to get you to stay the same weight if it's happy there. This is why ending a diet so often leads to weight gain, your body will fight back and make you extra hungry or extra lethargic(or both) to try and fight the imbalance in calories.
Bottom line, enjoy the process, don't do anything too extreme, appreciate where you are each and every day. :)
Post by: hudsoncat on April 21, 2016, 06:54:23 AM
How do you get motivated when your schedule is crazy?
For me, I put it on my calendar like any other appointment. I talk a lot of with my students (college) about how what they really value is what they spend their time doing and to do a calendar check. Are you scheduling time for the things that you say are important to you? So I decided I should probably practice what I preach. I work a job with weird hours and A LOT of hours, especially at certain times of the year (I'm looking you months that start with the letter 'A'), So I just look at my calendar each weekend and schedule in my workouts for the next week. That means I sometimes work out in the morning, some times in the evening. But having it planned when I am going to do it helps me a ton in making sure it gets done.
It also helps that DH is my accountability buddy when motivation is flagging. Whether it working out together (well, at the same time) or sometimes just knowing he got his workout in already and I need to do mine, an accountability buddy does help.
Post by: Jon_Snow on April 21, 2016, 09:46:56 AM
So back in Vancouver, with my awesome gym just around the block...time to resume my previous program...build up what strength I can (with ample cardio work too) until JUNE when everything shifts to my outdoor pursuits for the Summer. A series of half marathons start in June too - my IT Band issue in my right leg is much improved...but it is still present. Annoying.
And got some paddling in yesterday after garden work was done - 2016 total now 20/500km. Long way to go. :)
Post by: AcftW on April 21, 2016, 10:21:08 AM
I've had to slow down a little while progressing on deadlifts. I'm increasing by 5lbs per week not instead of 10. Up to 290 for 3 reps.
Hit a milestone yesterday on weighted dips. +45lbs hanging from my waist for 3x5 reps. Cranked them out easily, and haven't had any shoulder issues which makes me happy.
I'm getting LASIK done next Friday, so I'm supposed to take one week off the gym, which works out well for me. I do 8 weeks on, 1 week off lifting and it falls perfectly at the end of a cycle.
Post by: jordanread on April 21, 2016, 11:26:44 AM
I hope it isn't too late for me to join.
Not too late at all. I'll get you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) momentarily. Welcome to the gauntlet!!
Post by: EngineerYogi on April 21, 2016, 12:20:44 PM
All right. Something weird happened. There is a way of categorizing body weight movements as either strength or skill. Some, like pushups, pullups, and squats, are considered strength based. The best definition I can come up with is that the category is used to determine what particular thing will be the primary cause of failure when doing those. When you hit that wall while doing pushups, it's usually because you don't have the strength to continue. When trying to do a handstand pushup (or a handstand) it's usually a lack of skill (or balance) that screws you up. And when I say you, I totally mean me. That has been an interesting way of looking at things, and definitely changes my focus when doing those specific workouts. Anyway, to the weirdness, I'm still doing wall pushups (which seem ridiculously easy), and during my last set of 50, about 30 in, my left arm started shaking a bit. I didn't lose any strength, it was just an involuntary shake. Didn't think much of it, and hit my progression standards with perfect form, just a bit of effort to stop the shaking. Two days later, my freaking left tricep has been extremely sore. I'm backing off my intensity (not doing a full week's worth of workouts 3X/week) for this week. It was just a bit strange. Oh, and even without drinking, even with the fact that when I wear my compression shirt my belly is pretty flat (not sucking in, just flexing it), I still can't touch my damn knees to my forehead with shoulderstand squats. Stupid. I know I'm getting stronger, but the perceived lack of progress could be frustrating. I'll of course keep at it, and the frustration isn't phasing me, but still...I want a damn six pack :-) Maybe the more regular workouts will make that happen. I know my diet is not ideal, but right now I'm pretty much going ERE style, and I'm focused on the cost instead of the quality.I hope it isn't too late for me to join.
Not too late at all. I'll get you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) momentarily. Welcome to the gauntlet!!
I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)
Post by: jordanread on April 21, 2016, 01:34:31 PM
I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)
That's the weird thing: I wasn't going to failure, and I wasn't going fast. The difficulty of a 5 second pushup (2 seconds down, 1 second hold, 2 seconds up) is part of what I like so much about CC (can you imagine the strength required to do a perfect form one handed pushup super slowly? And it would look bad ass). I definitely triggered muscle growth. The other strange thing is that it was only one more rep than what I've been doing. I've been holding steady at one rep short of progression until I get some of the other exercises to progression standards. Every week I've worked out (not as regularly as I wanted...see earlier post), I've done 2 sets of 50 and 1 set of 49 (on purpose, so I can track in the app I use), and Monday I did 3 sets of 50. That's part of why it was so weird. I did use a different wall, so maybe I was off with my foot placement or something.
Post by: EngineerYogi on April 21, 2016, 03:26:15 PM
I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)
That's the weird thing: I wasn't going to failure, and I wasn't going fast. The difficulty of a 5 second pushup (2 seconds down, 1 second hold, 2 seconds up) is part of what I like so much about CC (can you imagine the strength required to do a perfect form one handed pushup super slowly? And it would look bad ass). I definitely triggered muscle growth. The other strange thing is that it was only one more rep than what I've been doing. I've been holding steady at one rep short of progression until I get some of the other exercises to progression standards. Every week I've worked out (not as regularly as I wanted...see earlier post), I've done 2 sets of 50 and 1 set of 49 (on purpose, so I can track in the app I use), and Monday I did 3 sets of 50. That's part of why it was so weird. I did use a different wall, so maybe I was off with my foot placement or something.
A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.
Not so weird, in my opinion.
Post by: jordanread on April 21, 2016, 03:30:39 PM
A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.
Not so weird, in my opinion.
Well I definitely suck at sleeping, but now that you mention it, I did drop my rest between sets from 1:30 to 1:00. Hmmm.
Post by: Bracken_Joy on April 22, 2016, 08:50:33 AM
Right now, I'm figuring if something has to give, I would prefer it be exercise than diet. So if I have to choose between cooking a whole chicken and doing a workout, I'll pick the chicken. Better for my health (I respond really strongly to dietary factors), but will certainly slow my fitness goals. Luckily, I get plenty of "low and slow" movement in my job and daily life (nurse = what is a chair?)
Post by: mm1970 on April 22, 2016, 12:48:12 PM
The especially hard part about diet is the lack of leeway the older you get. I already eat a clean diet and maintain a reasonable calorie level. Unfortunately, experience has taught me that I have very little leeway if I want to lose those 5 pounds.
Setting realistic expectations for your body type is so important! I'm glad you understand that. It is one I still struggle with, I am tall and building muscle has been a bit of struggle for me, my limbs are so long so 1 lb of muscle on me isn't as impressive as 1 lb of muscle on a shorter person. Time is the biggest struggle, I want 3 week results, even 6 week results! But in actually I'm going to new several years to achieve what I'm after.
The amount of work is important too, but honestly it's diet that is the hardest part. Adding exercise will make you healthier, and fitter, and it's definitely necessary if want to add lean muscle/"tone" but if you want to be skinnier that comes from diet. :/ "eating healthy" isn't really enough either, calories in vs. calories out will always be the basis, your body is tricky too and loves homeostasis so it will do things to try to get you to stay the same weight if it's happy there. This is why ending a diet so often leads to weight gain, your body will fight back and make you extra hungry or extra lethargic(or both) to try and fight the imbalance in calories.
Bottom line, enjoy the process, don't do anything too extreme, appreciate where you are each and every day. :)
For example, at the same calorie level... Lower carb > smart carb > a few cheats
The only way I get reasonable results has been when I have completely eliminated all cheats for a month. Not even a cheat a week. That means, no alcohol, no wheat, no sugar.
(Am I willing to give up wine, chocolate, and bread for 45 years? Ummm...)
All else (calories) being equal, keeping my "heavy carbs/ starches" to only beans, brown rice, oats, corn, potatoes beats allowing the occasional glass of wine or piece of bread.
And reducing these carbs to 1 serving a day (maybe 2) works even better.
I've been fiddling around with various combinations, but those are what work. It's a bummer really.
I have a friend who has always been fit and trim, works out a lot - walking, weight lifting. She's 72. After 70, she gained 15 pounds, put her maybe 5 pounds overweight. She talked to her doc, and he said "Um, you are 70". On one hand, a few extra pounds is good at that age, as it helps you weather illness better. I lost 8 pounds due to stomach flu, it wasn't pretty.
In addition to her 1.5 hours a day of workouts, she added a 2x a week HIIT class, and that got 10 pounds off of her. (She was already reducing her calories to about 1200-1300 a day).
Post by: JoRocka on April 22, 2016, 12:53:20 PM
A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.
Not so weird, in my opinion.
I agree with Eat.Train.Yoga.Love- any number of things- down to the amount of carbs you did or did not have. Removing rest space- all these things matter. As tough as we are- we are susceptible to the smallest of swings.
And its' all okay!
Well I definitely suck at sleeping, but now that you mention it, I did drop my rest between sets from 1:30 to 1:00. Hmmm.
Post by: RamonaQ on April 23, 2016, 06:51:11 AM
Post by: jordanread on April 23, 2016, 12:01:20 PM
I'm only 4 weeks out from my half ironman and not feeling ready. Since it's an early season race, most of my biking has been indoors on the bike trainer. Got outside for the first time last weekend and was sllooooow. Heading back out tomorrow and hoping that my speed is better. I was completely exhausted and emotional last week so I'm sure that didn't help my biking any.I am mobile right now, so I don't have quick access to your goals. However, I don't know that one can actually be ready for an Ironman (half or not). Which means that when you complete it in a few weeks, you will have done so in spite of feeling unready, which greatly increases the bad ass quotient.
No progress pics from me yet, buy even with the issues I've had, I'm almost down to 180lb. About 15-20 lbs from when I last weighed myself. Sweet. Still no six pack though.
Post by: jordanread on April 23, 2016, 04:40:27 PM
So I guess all of those TRX single leg squats with a one arm row are paying off. Jumped up to the pull-up bar and pulled myself up (overhand grip and all!). I'm sure there was momentum from the jump, but I'd say I'm getting pretty close to that strict pull-up goal without even realizing it!Kick ass!
Post by: hudsoncat on April 25, 2016, 06:50:06 AM
Post by: JoRocka on April 25, 2016, 08:21:46 AM
M- Lift
T- Dance
W- Dance + Lift
T- Interval Cardio Class + 15 minutes of jump rope
F- Dance Gig
Sat- 3 hrs of dance + Lift- 10 minutes cardio + dance
Sun- 2 hrs of Dance
I need to do more cardio- but I can't seem to get myself up at a reasonable time- because I cant' get myself to BED at a reasonable time- so sigh. Still fighting that good fight. Plan this week is
M- Lift
T- Dance
W- cardio
T- lift
Sun- lift
I have a gig Friday and Saturday night- so hopefully I can still squeeze some cardio in there.
Post by: Jon_Snow on April 25, 2016, 11:31:54 AM
(https://farm2.staticflickr.com/1713/26614505186_1dccfd512f_b.jpg)
I did, however, manage to tweak my Achilles' tendon. :(
Now I'm off to the gym to abuse my chest, shoulder, and tricep muscle groups. :)
Post by: jordanread on April 25, 2016, 12:21:16 PM
Post by: monstermonster on April 25, 2016, 01:03:38 PM
I still managed to bike 56 miles, run 2 days, and hit Barre and dance class. So you know what, it's not THAT bad. On the scale of "not working out enough", it's like a 6.5 on a 10-point scale.
But this week I have much more ambitious plans to get back up to my working out 6 days a week: 2 days of HIIT, one day of lifting, two days of barre/dance fit, and 2 runs. BACK TO WORKING OUT, everyone!
Post by: jordanread on April 25, 2016, 01:22:16 PM
(https://lh3.googleusercontent.com/r-cBtIpR5Lz0t-BGFwp6HudhdBvPYJ3Li7tbmvbhCpqdlP2dCjkytFXXZTooOLQcruxAShWdRrW6__aeW60gxwBSUoJMhDGBb2FOsHSm-E8fLmn_VtfDtwVXv8gc_Pan1Wvl8VVAn3YhygsqEqHlYnU8FZqOxDVRDUgscmM_Wg5L67o2Uo3DTEgJF05dmRuMYZwtmxoyrRq_fKfGV_L7x5Av-63_HZa-JaMbrMHhNjmR5eJIypxELcUyeFufYLYdoQkqlCIHJXuGmR4EiBYtCNOvOh2n0D4imGFQbP09sEJ4xLmonyuBz1msuiYDQ4BQdOBzDLHmAB3R_uKsZouEX6PwrEkFm1UCt04ZwhRYZUjqfcbugwCUuh0qtJXM1TSas8uQCYkktPG-Ia6gMtV4C8hYz8k2v2oNpGU3XCTghxdVKOohyzGdHoXoaAH4FIaj4jYun0z_XNyV8GrtEmtocUR-UH9iFR6aqoQ5ZC1QGDYfzx2ocJ8nIpgmLHe8hyEFVSfES3tAZUuQ5V7wIcYs_gM610mwi_bqaq41Cs2xvRQVY3KsfiF6_qcdbwTVsYw5EC3-ZA=w1920-h384-no)
Post by: hudsoncat on April 26, 2016, 02:05:26 PM
I'm also a little jealous of all you who get to hike regularly. Keep posting pictures and letting this flat lander live vicariously through them! Hiking around cornfields just isn't the same. :)
Post by: jordanread on April 27, 2016, 10:15:52 AM
Post by: hudsoncat on April 27, 2016, 12:22:35 PM
I used to live in a much (much!!) flatter region than I do now, so I can sympathize. That being said, I bet there are some really beautiful walks in your region somewhere - I think everywhere has some sort of intrinsic beauty, although you may have to look harder sometimes. In the flatter region where I used to live, I used to regularly go for photo walks to try to find the hidden gems - worked really well for me, YMMV. :)
I actually totally agree! I should also admit, even though I made fun of them in my earlier post, I weirdly find beauty in corn fields, I just like the orderly rows, the bright green leaves... and we do have some lovely places around here to exercise for sure. We have some great paved paths that go for miles through old railroad right of ways and are awesome! Alternate between trees, farm fields, and small town scenery. We cycle and run them regularly, but I do sometimes wish my outdoor adventures could include more actual trail running!
I ran three miles last night... my calves did not hurt. I thought about running more, then I told myself to not be an idiot and cause a set back. Fingers crossed this improvement continues.
Post by: Lagom on April 27, 2016, 01:48:45 PM
Post by: jordanread on April 27, 2016, 01:50:54 PM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Yeah, 495lbs is no joke. I have no advice for this particular injury, since I don't lift anything besides my tubby ass, but what have you done so far? Does ice/heat help stuff like that?
Post by: Lagom on April 27, 2016, 02:00:06 PM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Yeah, 495lbs is no joke. I have no advice for this particular injury, since I don't lift anything besides my tubby ass, but what have you done so far? Does ice/heat help stuff like that?
Yeah, iced it quite a bit, a long hot shower (wish I had easy access to a hot tub!), more ice, and vitamin-I (ibuprofen). Been using my portable standing desk for work as well (luckily, I work from home) as sitting is not too comfortable. While painful, it feels like it's only a muscle injury, so hopefully I'll recovery quickly.
Post by: flan on April 27, 2016, 03:47:08 PM
Here to report that I finally picked up Mark Lauren's You Are Your Own Gym book from the library per recommendation from this thread's list of references. I'm in love with the concept! Can anyone offer experience / success stories from following the 10-week program in YAYOG? I'm a horribly impulsive person, so I actually got the App that goes with this book since I've had about $10 sitting around in my iTunes account for... no lie... 5+ years. Yup. Hopefully this is a good use! Before finding this book, I was contemplating joining up at the local gym for group classes, which would've been roughly $80/mo, so a $5's worth of credits that probably wouldn't have gotten used up else where is definitely worth a try!
Post by: jordanread on April 27, 2016, 06:36:36 PM
I'm here to report that I completed Day 10 / 30 of the 30 days to splits challenge. So far..... I'm not seeing a difference. But then again, I always knew that my tendons (is that what we are stretching?) are extra stiff. Still going to get through 30 days though, even if I skip a day here or there! (I've skipped 1 day due to food poisoning).
Here to report that I finally picked up Mark Lauren's You Are Your Own Gym book from the library per recommendation from this thread's list of references. I'm in love with the concept! Can anyone offer experience / success stories from following the 10-week program in YAYOG? I'm a horribly impulsive person, so I actually got the App that goes with this book since I've had about $10 sitting around in my iTunes account for... no lie... 5+ years. Yup. Hopefully this is a good use! Before finding this book, I was contemplating joining up at the local gym for group classes, which would've been roughly $80/mo, so a $5's worth of credits that probably wouldn't have gotten used up else where is definitely worth a try!
I have the book, and have read through it, but I haven't done the actual program. However, I did find this thread (http://community.myfitnesspal.com/en/discussion/1188566/yagog-success-stories-post-em-please) on the MyFitnessPal forums that may have some of the information you want. Here are a few excerpts:
Quote
I'm seven weeks into the second level, and loving it so far. Some days are more challenging then others but have seen a lot of changes to by body. My legs have become leaner but strong (I love strong legs!), I have a lot more definition in my arms/upper body and my bum has became a lot more pert/firmer ;) I've had a lot of compliments on it in recent months and the guy I'm involved with loves my bum haha.
Quote
I've been doing the app. I'm in week 8 of my second run through the basic level. Scrolling back through MFP, I started sept. 30, but I was very sporadic about it at first. It looks like I didn't get regular about it till novemberish. Anyway, per my log, I weighed 168.5 then. Today I weigh 132. And I have muscles!
Quote
my arms and shoulders look better, I actually have muscles there now (never really had that before). My legs look more muscular, too. If you stick to the body weight training stuff from Mark Lauren, you surely see results.
Actually, while finding excerpts, I just realized that it's a very short thread. Hope that helps.
Post by: jordanread on April 27, 2016, 06:38:22 PM
http://bodyweighttrainingarena.com/you-are-your-own-gym-results/ (http://bodyweighttrainingarena.com/you-are-your-own-gym-results/)
Post by: EngineerYogi on April 28, 2016, 08:53:35 AM
I'm here to report that I completed Day 10 / 30 of the 30 days to splits challenge. So far..... I'm not seeing a difference. But then again, I always knew that my tendons (is that what we are stretching?) are extra stiff. Still going to get through 30 days though, even if I skip a day here or there! (I've skipped 1 day due to food poisoning).
Here to report that I finally picked up Mark Lauren's You Are Your Own Gym book from the library per recommendation from this thread's list of references. I'm in love with the concept! Can anyone offer experience / success stories from following the 10-week program in YAYOG? I'm a horribly impulsive person, so I actually got the App that goes with this book since I've had about $10 sitting around in my iTunes account for... no lie... 5+ years. Yup. Hopefully this is a good use! Before finding this book, I was contemplating joining up at the local gym for group classes, which would've been roughly $80/mo, so a $5's worth of credits that probably wouldn't have gotten used up else where is definitely worth a try!
In my experience, any program that you stay consistent with will yield results. Especially if you are new to training, you will see "gains" from just about anything relatively quickly. How effective a program is really only starts to factor in when you are training at a more advanced level (like struggling to add 5lbs to your already impressive 300lb+ deadlift).
So I'd say jump in and stick with it! I expect you'll be very happy with results. :)
Post by: Jon_Snow on April 28, 2016, 09:42:04 AM
I'll be curious as to how this "feels" considering the strength gains I've made over the winter.
Post by: jordanread on April 28, 2016, 09:56:48 AM
Video (SFW) (https://youtu.be/Gz5zYweJeqw)
I'm just sitting here taking note of the sea conditions...debating whether or not I'm going to do a big paddle today. I think so. 20km or bust. :)
I'll be curious as to how this "feels" considering the strength gains I've made over the winter.
How many total kilometers have you paddled already?
Post by: big_owl on April 28, 2016, 10:01:43 AM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Hah, a few weeks ago, literally the day after I was posting to JoRocka about SI joint issues....I was doing straight-legged deadlifts in the gym, like I've been doing for 15 years. Only 315lbs which is a pretty normal after-warmup-set weight and OH SHIT I felt like I was in the process of tearing every single lower back muscle in my body. Immediately dropped weight but it was too late - sat down on the bench, got pale and my wife came back from the drinking fountain and was like what happened? Told her my workout was done and it was time to leave.
Two days later I couldn't walk, stand, get out of bed...anything. Went to ER but no disk issues which was what I was worried about. Turns out it was SI strain and I had to use a cane to get around for a week. Getting better now but still not doing any leg workouts.
Anyway, kinda funny it had to happen then, I've never had a LB injury. Def by far the worst bodybuilding injury of any kind I've experienced to date. Will be nerve-wracking doing squats and DLs again just waiting for something like that to recur.
Post by: jordanread on April 28, 2016, 10:09:27 AM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Hah, a few weeks ago, literally the day after I was posting to JoRocka about SI joint issues....I was doing straight-legged deadlifts in the gym, like I've been doing for 15 years. Only 315lbs which is a pretty normal after-warmup-set weight and OH SHIT I felt like I was in the process of tearing every single lower back muscle in my body. Immediately dropped weight but it was too late - sat down on the bench, got pale and my wife came back from the drinking fountain and was like what happened? Told her my workout was done and it was time to leave.
Two days later I couldn't walk, stand, get out of bed...anything. Went to ER but no disk issues which was what I was worried about. Turns out it was SI strain and I had to use a cane to get around for a week. Getting better now but still not doing any leg workouts.
Anyway, kinda funny it had to happen then, I've never had a LB injury. Def by far the worst bodybuilding injury of any kind I've experienced to date. Will be nerve-wracking doing squats and DLs again just waiting for something like that to recur.
Damn. Glad you are on the mend.
Post by: alleykat on April 28, 2016, 10:13:40 AM
Post by: jordanread on April 28, 2016, 10:22:14 AM
Alright, well, I am happy to say that hot yoga is complete. Didn't go as many times as I would have liked, but one goal is at least complete.
Got it marked as complete!! How are you doing on the rebounder?
Post by: Lagom on April 28, 2016, 10:42:37 AM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Hah, a few weeks ago, literally the day after I was posting to JoRocka about SI joint issues....I was doing straight-legged deadlifts in the gym, like I've been doing for 15 years. Only 315lbs which is a pretty normal after-warmup-set weight and OH SHIT I felt like I was in the process of tearing every single lower back muscle in my body. Immediately dropped weight but it was too late - sat down on the bench, got pale and my wife came back from the drinking fountain and was like what happened? Told her my workout was done and it was time to leave.
Two days later I couldn't walk, stand, get out of bed...anything. Went to ER but no disk issues which was what I was worried about. Turns out it was SI strain and I had to use a cane to get around for a week. Getting better now but still not doing any leg workouts.
Anyway, kinda funny it had to happen then, I've never had a LB injury. Def by far the worst bodybuilding injury of any kind I've experienced to date. Will be nerve-wracking doing squats and DLs again just waiting for something like that to recur.
Scary! Glad you're OK.
I hear ya about the nerves. It may take some time before I can psyche myself up to attack the lift like I usually do. I am still confident that DL is a completely safe (and super awesome) lift, but this was a good reminder that technique is even more important as you go heavier. The good news is that my back is still stiff but definitely feeling better already, so I think I dodged any serious bullets this time.
Post by: big_owl on April 28, 2016, 11:45:16 AM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Hah, a few weeks ago, literally the day after I was posting to JoRocka about SI joint issues....I was doing straight-legged deadlifts in the gym, like I've been doing for 15 years. Only 315lbs which is a pretty normal after-warmup-set weight and OH SHIT I felt like I was in the process of tearing every single lower back muscle in my body. Immediately dropped weight but it was too late - sat down on the bench, got pale and my wife came back from the drinking fountain and was like what happened? Told her my workout was done and it was time to leave.
Two days later I couldn't walk, stand, get out of bed...anything. Went to ER but no disk issues which was what I was worried about. Turns out it was SI strain and I had to use a cane to get around for a week. Getting better now but still not doing any leg workouts.
Anyway, kinda funny it had to happen then, I've never had a LB injury. Def by far the worst bodybuilding injury of any kind I've experienced to date. Will be nerve-wracking doing squats and DLs again just waiting for something like that to recur.
Scary! Glad you're OK.
I hear ya about the nerves. It may take some time before I can psyche myself up to attack the lift like I usually do. I am still confident that DL is a completely safe (and super awesome) lift, but this was a good reminder that technique is even more important as you go heavier. The good news is that my back is still stiff but definitely feeling better already, so I think I dodged any serious bullets this time.
Good news that yours is only a some stiffness. It seems like LB injuries heal a lot faster if you keep active and do a lot of flexibility type exercises. It also seems like injuries are sometimes a good opportunity to regroup, lighten the weight a bit, and recalibrate form to work out any residual sloppiness.
Post by: Jon_Snow on April 28, 2016, 07:21:15 PM
Felt pretty great...and now having a fair amount of strength training knowledge behind me, and a good idea what the major muscle groups are doing during a particular exercise...I was struck at what a great upper body workout kayaking is. Subtle changes in my paddle stroke could target different areas....an upright paddle stroke really activates the lower back and lats...flatten the stroke out a bit shifts the focus more to the upper back. Shoulders, arms....and treating each pull of the paddle through the water as an ab crunch is AWESOME.
2016 paddle challenge: 43.3/500km
Post by: alleykat on April 29, 2016, 10:07:16 AM
Alright, well, I am happy to say that hot yoga is complete. Didn't go as many times as I would have liked, but one goal is at least complete.
Got it marked as complete!! How are you doing on the rebounder?
Thank you. Not so good on the rebounder or the other goals, got sidetracked with back problems, but am back onboard and hopefully have some updates soon. Starting May 1st, I am going to focus on the rebounder. I also have about 16lbs to lose so this will be a good way to do it.
Just want to say, I am so thankful for this thread. Even though I am just trying to get myself moving, the levels that some of you have achieved is inspiring and motivating.
Jon Snow, you make me want to go kayaking. Seems like an all in one fun exercise and you are soaking up some rays while you are at it.
Post by: Jon_Snow on April 29, 2016, 10:34:23 AM
Jon Snow, you make me want to go kayaking. Seems like an all in one fun exercise and you are soaking up some rays while you are at it.
Alleykat, it really is a wonderful sport/hobby/exercise. Not sure if you have checked it out before, but my Journal is a somewhat thinly-disguised love-letter to sea kayaking.
I talked about the fitness aspect of yesterday's paddle here...and when I get time I'm going to post some other details in my Journal...with some pictures perhaps. The really great thing about kayaking where I am located is that there is so much eyeball-melting beauty around you that you can forget sometimes what a tremendous workout you are getting.
Post by: FiguringItOut on April 29, 2016, 01:56:50 PM
My goals for 2016 are:
- Increase overall physical activity
- Walk/be active everyday
- Walk 39 miles in AVON Breast Cancer walk in October
- Gradually stretch and increase flexibility to the level that I know my body can do
- Work my Weight Watchers plan because I know that it works for me
- Get into the other half of my closet that is 2 sizes smaller that what I wear now
Post by: jordanread on April 29, 2016, 02:49:22 PM
Is it too late to join?
My goals for 2016 are:
- Increase overall physical activity
- Walk/be active everyday
- Walk 39 miles in AVON Breast Cancer walk in October
- Gradually stretch and increase flexibility to the level that I know my body can do
- Work my Weight Watchers plan because I know that it works for me
- Get into the other half of my closet that is 2 sizes smaller that what I wear now
You think I would recommend it if it was too late?
Welcome to the Gauntlet, and feel free to capitalize on the plethora of knowledge and experience contained here. I have you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). The weight watchers thing would probably cause some feedback regarding other methods, such as tracking macros and the like. However, based on the tone of the other thread and the way that you worded your goal, my guess is that you understand there may be other options, but right now you are sticking with what works, and aren't looking for advice on that aspect of things. If my assumption is correct, feel free to confirm with a follow up comment, and we'll make sure to respect those wishes (maybe next year
). With what little I know about you, there are a few people that pop in my mind as being super valuable. Jon_Snow just recently got a Fitbit Charge (HR I think) and posts stats and his experiences with them (there was also a review tangent in his journal - similar to your thread), and eat.train.yoga.love might be a good resource to discuss relationships with food, since it seems you are on similar paths (either one of you can correct me if I'm wrong, as that has happened...once). I highly suggest perusing the earlier pages. The first few posts are collections of different things that may be of use, and I constantly add to them. The resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) contains helpful links, books, and apps. The tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) is a list of everyone's goals, and the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) has additional information on the goals. Welcome again, and we're glad to have you!!
Post by: FiguringItOut on April 29, 2016, 03:00:28 PM
Is it too late to join?
My goals for 2016 are:
- Increase overall physical activity
- Walk/be active everyday
- Walk 39 miles in AVON Breast Cancer walk in October
- Gradually stretch and increase flexibility to the level that I know my body can do
- Work my Weight Watchers plan because I know that it works for me
- Get into the other half of my closet that is 2 sizes smaller that what I wear now
You think I would recommend it if it was too late?
Welcome to the Gauntlet, and feel free to capitalize on the plethora of knowledge and experience contained here. I have you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034).
Thank you!
The weight watchers thing would probably cause some feedback regarding other methods, such as tracking macros and the like.
Yes, WW is not up for discussion for the time being. I'm doing it and that's what I need for right now.
However, based on the tone of the other thread and the way that you worded your goal, my guess is that you understand there may be other options, but right now you are sticking with what works, and aren't looking for advice on that aspect of things. If my assumption is correct, feel free to confirm with a follow up comment, and we'll make sure to respect those wishes (maybe next year
Thank you. I'll go through the whole thread when I have time. But right now, I feel good just getting my goals, as small as they are, out there. Right now every little step for me is a step in right direction. My relationship with food is something I've been dealing with and ignoring, and then dealing with again for all of my life, so you picked up on it correctly. :)
The resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) contains helpful links, books, and apps. The tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) is a list of everyone's goals, and the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) has additional information on the goals. Welcome again, and we're glad to have you!!
Post by: jordanread on April 29, 2016, 03:08:09 PM
Post by: mtn on April 29, 2016, 03:13:26 PM
So I started using a fitbit and counting calories (instead of just limiting sodium and increasing potassium). Since the beginning of March, I'm down to 207 from 220, did a couch to 5k (31 minutes) and am keeping up with the running, albeit now I'm getting a HR monitor and not caring about distance.
Daily goals:
1000 calorie deficit (through June 4)
10,000 steps a day
Mid-term goals
190 lbs by July 4
100 pushups by July 4
100 situps by July 4
Long term goal:
Lower blood pressure
175 lbs by July 4, 2017.
Oh, and in case anyone attacks my calorie deficit: Most of my meals are prepared by a Dietitian or under the supervision of a Dietitian.
Post by: jordanread on April 29, 2016, 03:40:20 PM
The inability to get my blood pressure down with diet (watching sodium) led me to starting to lose weight.
So I started using a fitbit and counting calories (instead of just limiting sodium and increasing potassium). Since the beginning of March, I'm down to 207 from 220, did a couch to 5k (31 minutes) and am keeping up with the running, albeit now I'm getting a HR monitor and not caring about distance.
Daily goals:
1000 calorie deficit (through June 4)
10,000 steps a day
Mid-term goals
190 lbs by July 4
100 pushups by July 4
100 situps by July 4
Long term goal:
Lower blood pressure
175 lbs by July 4, 2017.
Oh, and in case anyone attacks my calorie deficit: Most of my meals are prepared by a Dietitian or under the supervision of a Dietitian.
mtn, for some reason I thought you were already here. My mistake. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I did do a bit of math to calculate the end of the year weight assuming that you hit your 7/4 goal. Of course, it's a linear calculation, assuming constant fat loss of 15lbs over 365 days (~.04lbs/day) with 180 days left in 2016 as of 07/04/2016 (~7.5). And yes, I did all this math, and then I realized that 07/04 is pretty much the halfway point of the year. Silly of me. Anyway, your goals I added as listed below. They look okay?
| mtn |
|
Post by: mtn on April 29, 2016, 04:01:27 PM
The inability to get my blood pressure down with diet (watching sodium) led me to starting to lose weight.
So I started using a fitbit and counting calories (instead of just limiting sodium and increasing potassium). Since the beginning of March, I'm down to 207 from 220, did a couch to 5k (31 minutes) and am keeping up with the running, albeit now I'm getting a HR monitor and not caring about distance.
Daily goals:
1000 calorie deficit (through June 4)
10,000 steps a day
Mid-term goals
190 lbs by July 4
100 pushups by July 4
100 situps by July 4
Long term goal:
Lower blood pressure
175 lbs by July 4, 2017.
Oh, and in case anyone attacks my calorie deficit: Most of my meals are prepared by a Dietitian or under the supervision of a Dietitian.
mtn, for some reason I thought you were already here. My mistake. I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I did do a bit of math to calculate the end of the year weight assuming that you hit your 7/4 goal. Of course, it's a linear calculation, assuming constant fat loss of 15lbs over 365 days (~.04lbs/day) with 180 days left in 2016 as of 07/04/2016 (~7.5). And yes, I did all this math, and then I realized that 07/04 is pretty much the halfway point of the year. Silly of me. Anyway, your goals I added as listed below. They look okay?
mtn
- 1000 calories/day deficit
- 10000 steps/day
- Lose 17lbs of fat by 07/04/2016
- 1 set/100 pushups by 07/04/2016
- 1 set/100 situps by 07/04/2016
- Lower blood pressure
- Lose 24.5lbs of fat
Looks good, but the calorie deficit won't continue for very long. I'd just remove that since it isn't a goal in and of itself, just a means for the goal.
Thanks for maintaining this thread!
Post by: jordanread on April 29, 2016, 04:06:39 PM
Looks good, but the calorie deficit won't continue for very long. I'd just remove that since it isn't a goal in and of itself, just a means for the goal.
Thanks for maintaining this thread!
I went ahead and removed that goal. And you're welcome for running this gauntlet. It's a fair amount of work (even more this year than last...I can't wait to see how next year goes), but I get so much out of it, it's more than worth it. And it provides value to other people too!
Post by: Bracken_Joy on April 29, 2016, 06:12:27 PM
Non-fasting panel: (Reference range)
Triglycerides: 56 mg/dL (<=499 mg/dL)
LDL: 84 mg/dL (<=159 mg/dL)
HDL: 81 mg/dL (>=40 mg/dL)
It's incredibly uncommon to have you HDL ("good") higher than your LDL ("bad"), and the fact that I'm close kinda blows my mind, haha. Anyway, I just wanted to thank everyone for the community on the gauntlet here really helping me stick with my workout goals. My food has always been a priority, but I don't always follow through on structured, formal exercise as often as I would like!
Post by: MrDelane on April 30, 2016, 10:21:10 AM
Non-fasting panel: (Reference range)
Triglycerides: 56 mg/dL (<=499 mg/dL)
LDL: 84 mg/dL (<=159 mg/dL)
HDL: 81 mg/dL (>=40 mg/dL)
Wow. Those are some impressive numbers.
Congrats!
Post by: meerkat on April 30, 2016, 06:39:06 PM
Is it too late to join?
You think I would recommend it if it was too late?
Dipping my toes in as well, then.
Goals:
Pass the FitRanX Level 1 test
Do two pull ups
Lose 10 pounds
Lose an additional 10 pounds
I did the level 1 test about two months ago I think? And it revealed that my arms are even weaker than I thought (my triceps were laughable) and I also need to work on my core, so that's what my recent routine has been focusing on. For the weight loss I'm trying to make better choices. I've done calorie counting in the past but I have to be in the right mindset for it so I don't obsess so I'm not doing it right now, but even having done it in the past is helping me make informed choices. I'm hoping to get a FitBit in the next couple months and that should help me be a little more active in spite of a sedentary job.
Here's my current twice a week gym routine (unfortunately I don't have the time to go more often). My apologies for some of the wording here, I don't know the correct terms for some exercises.
1. Warm up/stretching
2.
3. At least one round, preferable more of:
-Tricep push ups (for lack of a more accurate term)
-Push ups
-Tricep dips
4. Squats
5. Crunches on an exercise ball
6. Full plank as long as possible, then plank on knees as long as possible
7. Stretching
8. Walk briskly on treadmill for any remaining time
I'm already seeing some progress. When I started I could barely hang on to the pull up bar much less pull my knees up, now I can pull them up twice. I also couldn't even finish a single tricep push up in the FitRanx test, now I can do several - still not enough to pass yet, but that will come with time.
Post by: RonMcCord on April 30, 2016, 06:43:34 PM
- Complete a 10K run
- Complete a 5k in under 30 minutes
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
- Drop weight to 145lbs
And this isn't an official goal, but I kind of want to look good in a tank top. When I was younger, I didn't feel comfortable wearing one when I was younger because I was kinda scrawny and it felt like it was falling off me. I gained weight and I wouldn't feel comfortable wearing one because chubby guy with a tank top just looks weird. So anyways, went to a store and tried one on. And I don't know. I'm thinner and have more tone in my arms, so I don't look bad in it, but it still felt really weird exposing that much. I don't know, maybe I'm just not a tank top person.
Post by: hudsoncat on May 02, 2016, 06:17:18 AM
Three runs this past week, no calf pain! I think I'm officially back in action. I also managed a couple swims, two bodyweight workouts (mostly upper body and core focused, trying not to add anything else to my calves), and a round of yoga. Not a bad week.
I've been researching speed work for running. I've never done speed work outside the occasional fartlek for fun. But, I think my June half marathon I'd like to cut my mileage a bit and add in some speed work. Summer will be mostly shorter races, so I hope that less miles, more intensity will lead to another 5K PR. I know most people on here are not runners, but if anyone has tips on speed work, feel free to pass them my way.
Ran the Insane Inflatables 5k a couple weeks ago. They don't time it, but I timed it on my vivofit2 and got 33 minutes. It was fun, but all the obstacles don't help for a timed run, do they? I'll probably need to do a vanilla run in the future, but I've been finding out about gimmicky runs and they look so fun. I might do a Warrior Dash next year.
I really had fun at the Warrior Dash runs we have done. If you can, convince friends. Much more fun in a group. Also keep an eye out before registering. Usually for Cyber Monday they have a day where registration is only $35 for any race. Otherwise they can be pretty expensive!
Post by: flan on May 02, 2016, 07:31:27 AM
- 2016 Goals:
- Complete 30 Days & 30 Stretches to Splits program <= 60 days
- 1 set/10 lunges (without crying)
- 1 set/10 push ups
- Remove:
>= 2 miles jogged | regularly play tennis | >= 2x/week cardio classes at gym - Add: Complete the YAYOG 10-week Basic Program
I'm really enjoying YAYOG (You Are Your Own Gym)! Somehow the bodyweight training, the
Post by: Jon_Snow on May 02, 2016, 07:50:40 AM
My tricky Achilles problem has been a factor of late...I felt it "pop" yesterday on a 5km hill run. It is beyond frustrating that my running progress might be held back by this issue when everything else is progressing so well. My half marathon in June looms large...
Body fat % is hovering right around 10%...not sure I want to make the necessary dietary changes that would be needed to get into the single digits.
Post by: JoRocka on May 02, 2016, 09:45:40 AM
Danced- again Friday- CD- all improve- which is normally my go to- but this was not super familar music to me- so was tricky- but felt super beat up from both sets- emotionally and physically.
Danced Saturday with the pro troupe- awesome set.
Sunday was recoup- and errand running day- and my errands took me WAY longer than I wanted- so no Sunday lift for me. WOMP WOMP.
That's okay- I was able to get my food sorted for the week AND meal prep- win win.
On to lifting for this week- looking like Monday, Thursday Friday- I might be able to do a Wed lift- but I know I have Thursday available. I don't have my gig schedule yet- but we'll work that out.
COME ON MAY!!! WOOT WOOT ALL THE LIFTING- and all the fabulousness.
Post by: Bakari on May 02, 2016, 10:37:30 AM
New month check in:
Jordan, you can cross off
- 1 set/5 muscle ups
- >= 70 pushups <= 00:60
- 1 set/1 bench press 210lbs
from my goals!!!!!
WWWOOOOOOOO Progress!!!
2 more weeks to Bay to Breakers 2016 - possibly the last time I go all out stipper mode (I may be a full-time stay-at-home dad this time next year). Happy with the 'look', but I've been doing moderate weight higher rep lifts (like 12-15rep @ ~70% instead of 5 @ 90% I usually do, to build up some showy glycogen stores; something I first learned about on the first major fitness thread on the MMM boards!) and some isolation exercises instead of the functional compound lifts I normally do anyway.
Despite that (or maybe because of the stimulus of change?) was able to hit my 1RM bench goal this morning :-)
On a good day I can sometimes get a single rep of one-armed pull-up. But moving slightly backwards on OH press :-/ ache vecho
Post by: EngineerYogi on May 02, 2016, 11:44:31 AM
I'm hoping to get a FitBit in the next couple months and that should help me be a little more active in spite of a sedentary job.
Here's my current twice a week gym routine (unfortunately I don't have the time to go more often). My apologies for some of the wording here, I don't know the correct terms for some exercises.
2. Jump up and grab the pull up bar, pull up my knees so my hips/thighs are at a 90 degree angle.
-Tricep push ups (for lack of a more accurate term)
I love my Fitbit, I find if I am hitting my step goal my weight usually trends downwards.
2. I believe these are either called hanging leg raises/lifts or hanging crunches
And a tricep push up is definitely a thing. ;)
Body fat % is hovering right around 10%...not sure I want to make the necessary dietary changes that would be needed to get into the single digits.
I find the trade-off in lifestyle to not be worth it. But YMMV.
Despite that (or maybe because of the stimulus of change?) was able to hit my 1RM bench goal this morning :-)
I bet the isolation work(I'm assuming it is similar to accessory work) helped strengthen some weak points and improved the bench!
Post by: McBuck on May 02, 2016, 12:29:32 PM
My marathon was yesterday on a cold, wet, and windy day. I crossed the finish line completely soaked with numb hands just over my goal of 4 hours. Considering the conditions, I'm happy with my time.
McBuck
Complete 16 week marathon training by 5/1Complete marathon <= 4:00:00 by 5/1Lose 10lbs of fat by marathon- Gain 16lbs of muscle
- 1 set/1 squat 405lbs
- 1 set/1 deadlift 500lbs
- Improve flexibility
My next step is to get back to the gym and start weightlifting (once I can walk again).
By the end of 2016, I want to:
Bulk to 181lbs
Squat 405lbs
Deadlift 500lbs
I've also been doing a lot of foam rolling in addition to my stretching. I found my Achilles is incredibly tight and limiting my ankle flexibility, so I've been focusing on that.
It'll be interesting to see how much strength I've lost during my marathon training and weight loss.
Post by: Bracken_Joy on May 02, 2016, 12:55:09 PM
For now, I will probably be focused more on metcon/aerobic type output than strength gains. This is good timing and what I normally do with hiking season anyway. Maybe I'll set a mileage goal for hikes for this year, since I have tracked them all so far. Hmmmm. Something to consider. But I don't know what a reasonable goal to set would be! I will also keep after my attempts to do a pull up.
Post by: jordanread on May 02, 2016, 01:01:47 PM
I've been confusing pullups with chinups. I can do about 6 chinups, but I can do 4 pullups. So close to that goal, but not as close as I thought.
I don't know what route you are going with this, but there is a section in the book related to this exact question. There is also some stuff about pronation (the natural tendency of the wrist to rotate as the arm moves). I've quoted a section from the book below:
Quote from: Paul Wade (Convict Conditioning)
Pullups vs Chinups
A lot of new trainees get confused about the difference between a chinup and a pullup. For example, some coaches claim that a pullup must be done so that the chest is lifted all the way to the bar, whereas in a chinup only the chin goes over the bar. In Europe, the term chinup is used instead of pullup, although they mean exactly the same thing. In some places in the US both terms are used interchangeably. I’ve met ex-football players who swear that a pullup is done with an overhand grip, whereas a chinup is done with an underhand grip. There seems to be no universal agreement. No wonder people get confused. In Convict Conditioning a pullup is any exercise where you pull the torso towards the hands against gravity, so the term casts a pretty wide net. But don’t get too hung up on terminology. The names you use aren’t as important as correct execution of the exercises.
Is it too late to join?
You think I would recommend it if it was too late?
Dipping my toes in as well, then.
Goals:
Pass the FitRanX Level 1 test
Do two pull ups
Lose 10 pounds
Lose an additional 10 pounds
Welcome to the gauntlet!! I have you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), and I put the FitRanX link in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). I wasn't positive about the two 10lbs goals, so I did one goal for 10lbs and one for 20lbs (they are from the start, so it doesn't mean 30lbs).
2016 Goals:
- Complete 30 Days & 30 Stretches to Splits program <= 60 days
- 1 set/10 lunges (without crying)
- 1 set/10 push ups
- Remove:
>= 2 miles jogged | regularly play tennis | >= 2x/week cardio classes at gym- Add: Complete the YAYOG 10-week Basic Program
I've got your goals updated. I wasn't able to find a good description of the YAYOG program, but the book is on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036), and the program is laid out in there.
Somehow the bodyweight training, the you don't need any equipment other than your own body feels so very Mustachian to me.
I feel the same way. I've written a fair amount on why I love bodyweight training earlier in this thread, and it sounds like you are in the same boat. It's a wonderful experience.
New month check in:
Jordan, you can cross off
- 1 set/5 muscle ups
- >= 70 pushups <= 00:60
- 1 set/1 bench press 210lbs
Kick ass!!! I've got the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) updated. How's the other half doing? She hasn't checked in for a while. Also, are you still doing tests on the Warped Wall now that it's over? Should I remove it, mark it as complete, or are you still working on it?
2. Jump up and grab the pull up bar, pull up my knees so my hips/thighs are at a 90 degree angle.2. I believe these are either called hanging leg raises/lifts or hanging crunches
They are called hanging knee raises. They are step 6 on the Convict Conditioning leg raises big 6. You can see the progressions here (http://www.4hourlife.com/2013/09/07/tim-ferriss-prison-day-4-convict-conditioning-leg-raises-and-how-to-get-a-six-pack-from-hell/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+4HourLife+(4+Hour+Life)) meerkat . Folks, I know the 4 Hour Life (Convict Conditioning) links in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035) aren't working, and I'm in communication with the webmaster of the site because it's an error. Doing a google search for Convict Conditioning and the specific workout will provide access to the page, but I'm not going to change the links until the fix it.
My marathon was yesterday on a cold, wet, and windy day. I crossed the finish line completely soaked with numb hands just over my goal of 4 hours. Considering the conditions, I'm happy with my time.
McBuck
Complete 16 week marathon training by 5/1Complete marathon <= 4:00:00 by 5/1Lose 10lbs of fat by marathon- Gain 16lbs of muscle
- 1 set/1 squat 405lbs
- 1 set/1 deadlift 500lbs
- Improve flexibility
My next step is to get back to the gym and start weightlifting (once I can walk again).
By the end of 2016, I want to:
Bulk to 181lbs
Squat 405lbs
Deadlift 500lbs
I've got your goals updated!!
Post by: jordanread on May 02, 2016, 01:42:09 PM
My tricky Achilles problem has been a factor of late...I felt it "pop" yesterday on a 5km hill run. It is beyond frustrating that my running progress might be held back by this issue when everything else is progressing so well. My half marathon in June looms large...
Body fat % is hovering right around 10%...not sure I want to make the necessary dietary changes that would be needed to get into the single digits.
Is the achilles just messing with you when you run, or does it screw with you when you walk and move around too? The beach running, was it low impact enough to not cause issues? As far as the single digit BF%, I'm kind of with ETYL on this one, although if I get close, I'd try to dip my toes in just to see if I can do it, but after that I'd focus on sustainability. As I've said before, when working out becomes work instead of fun, that's probably where I'll try to maintain.
Managed to lift 2 times last week- I didn't get the 3rd lift in on account of the fact I was away for a dance event- Danced Friday- live music (AWESOME)
Danced- again Friday- CD- all improve- which is normally my go to- but this was not super familar music to me- so was tricky- but felt super beat up from both sets- emotionally and physically.
Danced Saturday with the pro troupe- awesome set.
Sunday was recoup- and errand running day- and my errands took me WAY longer than I wanted- so no Sunday lift for me. WOMP WOMP.
That's okay- I was able to get my food sorted for the week AND meal prep- win win.
On to lifting for this week- looking like Monday, Thursday Friday- I might be able to do a Wed lift- but I know I have Thursday available. I don't have my gig schedule yet- but we'll work that out.
COME ON MAY!!! WOOT WOOT ALL THE LIFTING- and all the fabulousness.
I can't remember if you mentioned this before, and if it's too identifying or whatever, just let us know. That being said, what kind of dance gigs do you do? Is it super fun cardio stuff (like the hustle or club dancing), ballet, exotic (freaking upper body), ballroom? I do ballroom and latin relatively regularly, and my exotic dancing hasn't happened in a long time, and other dancing has decreased since I stopped drinking
Well, we will see how my deadlifts go from here. We're having some... issues with a neighbor. Details are expanded in my journal, if anyone cares, but suffice to say, we're *trying* to be the nice/reasonable ones, and may be changing out home gym habits to achieve this.
For now, I will probably be focused more on metcon/aerobic type output than strength gains. This is good timing and what I normally do with hiking season anyway. Maybe I'll set a mileage goal for hikes for this year, since I have tracked them all so far. Hmmmm. Something to consider. But I don't know what a reasonable goal to set would be! I will also keep after my attempts to do a pull up.
Were you still going to talk with the landlord and hope you can continue lifting, or are you going to wait until after summer?
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
(https://lh3.googleusercontent.com/x6etubHUGUcyQvIy_ymsaol5OakXgrB7EZuDPclAw_7fXH5Od35V_cAk34GsUYsyxFKJnxKXbbd9EVRNvDhmqGBYyMzG8B1WL2iVEMnfrK5_mAdJBSsk17MaF_KmSqPvjulaYKyLU5ltu9ECOlxHOjpIp5Utaanp8Wx2JRukGGmiHi1gfpq1PUjEDzL1ceskUXAGLQtn5B4-B2iAVxV8QokwoM7TKr_yCHUQUOdwuPBplKGTWgA845HGOLe6AnexDF02ufgPS2zeptzAp6sAIO3zqZa7FinSCbIfYdIV_7JlcHRPRPnjfFGda7JTSZWbEt9ANxnsmveWoBuA8wGg_ILyvSozlaZs2fWb6cyODCZBAu03bbQp3bbBJc9WgLDtcvQYIIYr7sWvylJdqx7hmd7cdhVT9qtRFafQ9WJvWNDtYKBw1C58jxfqnPJfwLvU25jceMYT81-AoQaGucqMhlwFsKHzL-AGdOhKwHlu5ZfkKN_8J-gIhYW4O_r1phLkls5mJbTHOfGhENDyTRh7kiaWQJRyk6SXdySZHJNrNoPcgN0BnTKUGhJO5bbNNdrQfXx0Vg=w921-h989-no)
Post by: meerkat on May 02, 2016, 01:56:05 PM
Welcome to the gauntlet!! I have you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), and I put the FitRanX link in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). I wasn't positive about the two 10lbs goals, so I did one goal for 10lbs and one for 20lbs (they are from the start, so it doesn't mean 30lbs).
Thank you!!
Post by: EngineerYogi on May 02, 2016, 02:41:35 PM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Post by: jordanread on May 02, 2016, 03:16:34 PM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Yeah, I know it's not primarily about flexibility, and definitely more about core strength and balance (although my tight hamstrings do cause some issues). I was 'introduced' to the idea of acroyoga (which I'd never heard of) because I was watching a few youtube videos, and then started doing other stuff...the autoplay function eventually played an ANW submission video (this one (https://youtu.be/6qcltcCE0Gw)). It seemed like a cool thing, and I brought it up to the SO as something to look into at the start of next year, since I plan to incorporate some yoga later on (mostly because I want to do SUP yoga at the lake by my house in winter - I'm weird like that). However, apparently that triggered something in her brain, and she came home from work saying that we should start. right. now. She found this (http://www.yogajournal.com/slideshow/acroyoga-101-classic-sequence-beginners/) series, and we started doing some of the moves. It was a fun start, and I think it will be some super fun progression. We are going to start doing 20 minutes of basic yoga as a warm up. I'll see about posting the videos at the end of the month (it's kind of her call). We're already feeling pretty good about our progress even though it's only been a couple of days, so we'll probably stick with it, and maybe even do some aerial stuff a bit later.
Post by: EngineerYogi on May 02, 2016, 03:46:20 PM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Yeah, I know it's not primarily about flexibility, and definitely more about core strength and balance (although my tight hamstrings do cause some issues). I was 'introduced' to the idea of acroyoga (which I'd never heard of) because I was watching a few youtube videos, and then started doing other stuff...the autoplay function eventually played an ANW submission video (this one (https://youtu.be/6qcltcCE0Gw)). It seemed like a cool thing, and I brought it up to the SO as something to look into at the start of next year, since I plan to incorporate some yoga later on (mostly because I want to do SUP yoga at the lake by my house in winter - I'm weird like that). However, apparently that triggered something in her brain, and she came home from work saying that we should start. right. now. She found this (http://www.yogajournal.com/slideshow/acroyoga-101-classic-sequence-beginners/) series, and we started doing some of the moves. It was a fun start, and I think it will be some super fun progression. We are going to start doing 20 minutes of basic yoga as a warm up. I'll see about posting the videos at the end of the month (it's kind of her call). We're already feeling pretty good about our progress even though it's only been a couple of days, so we'll probably stick with it, and maybe even do some aerial stuff a bit later.
I'd argue that yoga is actually about finding a way to quiet the mind. ;) All the other things that happen through poses (core, balance, flexibility, strength) are just side effects or methods to improve quieting the mind.
Very cool that you did jump in though! Sun Salutations are a great warm up and are the center of most yoga practices(and there are lots of variations that can be used based on your "level" so it can be easier or harder). SUP sounds awesome too, they offer it around here but I haven't gone yet. It's on my list of to dos.
Post by: jordanread on May 02, 2016, 03:50:38 PM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Yeah, I know it's not primarily about flexibility, and definitely more about core strength and balance (although my tight hamstrings do cause some issues). I was 'introduced' to the idea of acroyoga (which I'd never heard of) because I was watching a few youtube videos, and then started doing other stuff...the autoplay function eventually played an ANW submission video (this one (https://youtu.be/6qcltcCE0Gw)). It seemed like a cool thing, and I brought it up to the SO as something to look into at the start of next year, since I plan to incorporate some yoga later on (mostly because I want to do SUP yoga at the lake by my house in winter - I'm weird like that). However, apparently that triggered something in her brain, and she came home from work saying that we should start. right. now. She found this (http://www.yogajournal.com/slideshow/acroyoga-101-classic-sequence-beginners/) series, and we started doing some of the moves. It was a fun start, and I think it will be some super fun progression. We are going to start doing 20 minutes of basic yoga as a warm up. I'll see about posting the videos at the end of the month (it's kind of her call). We're already feeling pretty good about our progress even though it's only been a couple of days, so we'll probably stick with it, and maybe even do some aerial stuff a bit later.
I'd argue that yoga is actually about finding a way to quiet the mind. ;) All the other things that happen through poses (core, balance, flexibility, strength) are just side effects or methods to improve quieting the mind.
Very cool that you did jump in though! Sun Salutations are a great warm up and are the center of most yoga practices(and there are lots of variations that can be used based on your "level" so it can be easier or harder). SUP sounds awesome too, they offer it around here but I haven't gone yet. It's on my list of to dos.
Ah yes. I meditate almost daily, so I view yoga as a more physical pursuit separate from quieting the mind, but I see your point. Also, I did find out today that SUP AcroYoga is a thing...the SO won't do it in the winter (she's the sane one), but maybe next summer.
Post by: EngineerYogi on May 02, 2016, 03:55:07 PM
Participants
Participant Goals
- 1 set/1 bench press 150lbs
- 1 set/1 squat 200lbs
- 1 set/1 deadlift 250lbs
- Maintain <= 20% body fat
- Intake <= 2750 calories
- Add mass to hamstrings and shoulders
I think I need different goals. In light of my recent trip(s) to therapy I've made a massive shift away from the bikini competitor mindset and most of these old goals were playing to that. Maybe I'll go back to lifting heavy again someday, but with yoga teacher training starting, the next few months heavy lifting isn't going to happen.
New goals!
Complete 20 yoga classes in May (challenge at the yoga studio)
Bike commute 3 times per week
short and sweet. :)
ETA: I've changed my username too. Anonymity purposes. ;)
Post by: jordanread on May 02, 2016, 04:53:30 PM
Only those two goals? That's what I got from your post. Do you want to add anything else?
Post by: Bakari on May 02, 2016, 04:57:28 PM
Jordan, you can cross off
- 1 set/5 muscle ups
- >= 70 pushups <= 00:60
- 1 set/1 bench press 210lbs
Kick ass!!! I've got the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) updated. How's the other half doing? She hasn't checked in for a while. Also, are you still doing tests on the Warped Wall now that it's over? Should I remove it, mark it as complete, or are you still working on it?
Very good question. I was wondering what to do with that as well.
I haven't been back to the ANW specific gym (its a long way from home) since my try out, but it feels like cheating to erase a goal like it was never there. Maybe mark as Not Applicable? One of these days I'ma travel to the other ANW gym in the area (I think about the same distance from home, but in the opposite direction, never yet been there) I've heard they have a warped wall more which more closely resembles the real thing. Just so I can legitimately cross it off here on this thread :-)
By the way - I love how between your head wrap and your expression, you totally look the part of a "convict" who's been conditioning!!
And also, nice torso, very obvious progress compared to your earlier pic!
Post by: EngineerYogi on May 02, 2016, 05:07:15 PM
EY, I've updated your goals to reflect your username. Might want to remove the quote above, just in case. I know it's pre-emptive, but it's up to you.
Only those two goals? That's what I got from your post. Do you want to add anything else?
Thank you! Nothing else to add. :) Two achievable goals which will better me.
Post by: jordanread on May 02, 2016, 05:12:40 PM
Jordan, you can cross off
- 1 set/5 muscle ups
- >= 70 pushups <= 00:60
- 1 set/1 bench press 210lbs
Kick ass!!! I've got the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) updated. How's the other half doing? She hasn't checked in for a while. Also, are you still doing tests on the Warped Wall now that it's over? Should I remove it, mark it as complete, or are you still working on it?
Very good question. I was wondering what to do with that as well.
I haven't been back to the ANW specific gym (its a long way from home) since my try out, but it feels like cheating to erase a goal like it was never there. Maybe mark as Not Applicable? One of these days I'ma travel to the other ANW gym in the area (I think about the same distance from home, but in the opposite direction, never yet been there) I've heard they have a warped wall more which more closely resembles the real thing. Just so I can legitimately cross it off here on this thread :-)
By the way - I love how between your head wrap and your expression, you totally look the part of a "convict" who's been conditioning!!
And also, nice torso, very obvious progress compared to your earlier pic!
I'll just leave it on for now, since you are planning to visit the other gym. As far as my head wrap, I always wear one. It's a ridiculously expensive piece of cloth, but I have 7 buffs (which is what they are) and I have both the UV (http://buffusa.com/shop-buff/men/tubular/uv-buff/ba1b0a0a0a)and Original (http://buffusa.com/shop-buff/men/tubular/original-buff/original-buff/ba0a0b0a0a), but primarily have them because they make my fedora fit better, they keep me cool on hikes (dipping them in rivers), and I can keep my hair long (SO likes it) but not have to ever use a comb. Lazy. I did not try to look all crazy convicted, I just woke up, but with that lense, it does look pretty freaking cool. Thanks!!
Thank you! Nothing else to add. :) Two achievable goals which will better me.
Sounds good. Happy riding. After May, I'll just cross that off at the end of May, and add your next month ones.
Post by: Lagom on May 02, 2016, 06:30:59 PM
Post by: EngineerYogi on May 02, 2016, 06:57:28 PM
Vanity day at the gym today. High volume speed work with the duffalo bar on bench and upper body accessories. Btw, duffalo bars are awesome. I highly recommend one to improve your bench at the bottom (they are curved so the range of motion is greater). They also feel really good on my elbows and shoulders to me compared to the straight bar. I think something about the way you have to grip it relieves joint stress to some degree. My understanding is that duffalos are somewhat hard to find though, and quite expensive. But if you have access to one, try it out!
I hadn't heard it called that before, they are known as Buffalo bars, it appears the "Duffalo" is coined after Chris Duffin though and is the same thing.
Post by: Jon_Snow on May 02, 2016, 07:05:45 PM
Post by: IloveBakari on May 02, 2016, 10:14:22 PM
Kick ass!!! I've got the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) updated. How's the other half doing? She hasn't checked in for a while. Also, are you still doing tests on the Warped Wall now that it's over? Should I remove it, mark it as complete, or are you still working on it?
I'm here, just not checking in as much as I should. You can cross off the 8 pull downs at 80 lbs and 8 clean and presses at 50 lbs. I'm almost there on the bench press.
I've been doing a lot of Insanity videos which I really like. Cross Fit was awesome and helped me make a lot of progress but it was kind of expensive.
Post by: jordanread on May 03, 2016, 06:30:23 AM
Kick ass!!! I've got the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) updated. How's the other half doing? She hasn't checked in for a while. Also, are you still doing tests on the Warped Wall now that it's over? Should I remove it, mark it as complete, or are you still working on it?
I'm here, just not checking in as much as I should. You can cross off the 8 pull downs at 80 lbs and 8 clean and presses at 50 lbs. I'm almost there on the bench press.
I've been doing a lot of Insanity videos which I really like. Cross Fit was awesome and helped me make a lot of progress but it was kind of expensive.
Got those two goals crossed off. Way to go!! I'm glad you are enjoying insanity. Those were some of my absolute favorite video based workouts (I admit, when I first did them, Shaun T's 'nervousness' on the Cardio was a bit infective). Talk to Bakari if you want additional options, as he and I have chatted on that subject a bit.
Post by: JoRocka on May 03, 2016, 07:44:25 AM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Yeah, I know it's not primarily about flexibility, and definitely more about core strength and balance (although my tight hamstrings do cause some issues). I was 'introduced' to the idea of acroyoga (which I'd never heard of) because I was watching a few youtube videos, and then started doing other stuff...the autoplay function eventually played an ANW submission video (this one (https://youtu.be/6qcltcCE0Gw)). It seemed like a cool thing, and I brought it up to the SO as something to look into at the start of next year, since I plan to incorporate some yoga later on (mostly because I want to do SUP yoga at the lake by my house in winter - I'm weird like that). However, apparently that triggered something in her brain, and she came home from work saying that we should start. right. now. She found this (http://www.yogajournal.com/slideshow/acroyoga-101-classic-sequence-beginners/) series, and we started doing some of the moves. It was a fun start, and I think it will be some super fun progression. We are going to start doing 20 minutes of basic yoga as a warm up. I'll see about posting the videos at the end of the month (it's kind of her call). We're already feeling pretty good about our progress even though it's only been a couple of days, so we'll probably stick with it, and maybe even do some aerial stuff a bit later.
I'd argue that yoga is actually about finding a way to quiet the mind. ;) All the other things that happen through poses (core, balance, flexibility, strength) are just side effects or methods to improve quieting the mind.
Very cool that you did jump in though! Sun Salutations are a great warm up and are the center of most yoga practices(and there are lots of variations that can be used based on your "level" so it can be easier or harder). SUP sounds awesome too, they offer it around here but I haven't gone yet. It's on my list of to dos.
Interesting- mostly b/c I know a lot of people who do yoga to "DO YOGA"- I personal do yoga (or really the yoga for dummies- and or yoga for people who aint got the time for the real thing)- for the stretch and the moments to find breath. Less about the meditation- but really about self care.
But - I know people who do power yoga- and the only go is to DO MOAR YOGA- which- I find counter productive to my needs. not that it's wrong- but people have different needs and different goals- I just find with yoga it's interesting to see the huge smattering of differences.
Post by: JoRocka on May 03, 2016, 07:48:16 AM
I can't remember if you mentioned this before, and if it's too identifying or whatever, just let us know. That being said, what kind of dance gigs do you do? Is it super fun cardio stuff (like the hustle or club dancing), ballet, exotic (freaking upper body), ballroom? I do ballroom and latin relatively regularly, and my exotic dancing hasn't happened in a long time, and other dancing has decreased since I stopped drinking
man- I seriously hope I get this quote trimmed down properly.
I'm a professional bellydancer. I spend 10-15 hrs a week training and I work several gigs monthly and tour with a professional troupe.
so- yes it CAN be cardio- but I don't really consider it part of my physical fitness workout stuff- if I need cardio- I go do cardio. The dance stuff must be done on it's own- so in my head I don't put that in the "fitness/training/workout" box. It goes in the "dance" box. if that makes any sense. When we do West African- I typically will include that b/c it's above what my normal level is. I wish I had time to do more formal stuff like ballroom- but aint no time. So whatever we do at the studio- which includes modern/contemp stuff- west african- a good smattering of hip hop and ballet basics.
Looking fab by the way- haven't been around long enough to see pre-pictures- but the post pictures look great!!!
Post by: jordanread on May 03, 2016, 08:21:13 AM
Belly dancing is awesome. I've only dabbled, and been more into the sword play with the type I've done, but it is definitely more challenging, just due to the different muscles being used (although latin shares some). I'm not going the route of shock & awe with before and after, as I'm digging the journey. The primary before photo I posted is here (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313). Thanks for the compliment. Actually, your belly dancing comment just made me remember something from a few years back. The SO used some of the rings as part of a ren fair costume (she was a damn sexy gypsy), which then reminded me that I go for functionality, and fun. I remembered it's hot as hell, so I went with as little as possible. I wound up wearing a sash and a kilt (it was scottish weekend or something like that). The insult guy called me brave-chubs, which was awesome (although probably played out that weekend). I can't wait until I go back not being brave chubs. :)
Post by: EngineerYogi on May 03, 2016, 08:37:30 AM
On my front, I actually started doing AcroYoga (https://en.wikipedia.org/wiki/Acroyoga)with my SO. It's quite fun, and easier progressions than I thought, since I'm by no means flexible enough (or have enough core strength) to be very good at regular yoga. I'm enjoying the journey so far, and we'll see how I am at the end of the month. Maybe I'll post some pictures/videos. We're starting to record our sessions (currently in the living room, and then in the backyard...I hope to convince her to do it at the park) on the GoPro to get another perspective. I don't think I'm going to add a goal for that until next year, but I'll see how fast we progress. It's a fun joint effort that definitely improves communication.
To that end, I was getting dressed this morning, and while I still can get myself into a position where I'm a member of some roll club (I don't think it's 6 anymore), I'm getting enough tone in the midsection to be able to create shadows!! W00T.
Nice progress!! Also, I have to give you the obligatory, "doing yoga is not about flexibility!" Anyone, and I mean anyone, can do yoga and would stand to improve whatever they already do by adding it. AcroYoga is generally a more advanced variety of yoga so I'm surprised you jumped into that without a basic yoga background/foundation. I'd love to see your videos. :)
Yeah, I know it's not primarily about flexibility, and definitely more about core strength and balance (although my tight hamstrings do cause some issues). I was 'introduced' to the idea of acroyoga (which I'd never heard of) because I was watching a few youtube videos, and then started doing other stuff...the autoplay function eventually played an ANW submission video (this one (https://youtu.be/6qcltcCE0Gw)). It seemed like a cool thing, and I brought it up to the SO as something to look into at the start of next year, since I plan to incorporate some yoga later on (mostly because I want to do SUP yoga at the lake by my house in winter - I'm weird like that). However, apparently that triggered something in her brain, and she came home from work saying that we should start. right. now. She found this (http://www.yogajournal.com/slideshow/acroyoga-101-classic-sequence-beginners/) series, and we started doing some of the moves. It was a fun start, and I think it will be some super fun progression. We are going to start doing 20 minutes of basic yoga as a warm up. I'll see about posting the videos at the end of the month (it's kind of her call). We're already feeling pretty good about our progress even though it's only been a couple of days, so we'll probably stick with it, and maybe even do some aerial stuff a bit later.
I'd argue that yoga is actually about finding a way to quiet the mind. ;) All the other things that happen through poses (core, balance, flexibility, strength) are just side effects or methods to improve quieting the mind.
Very cool that you did jump in though! Sun Salutations are a great warm up and are the center of most yoga practices(and there are lots of variations that can be used based on your "level" so it can be easier or harder). SUP sounds awesome too, they offer it around here but I haven't gone yet. It's on my list of to dos.
Interesting- mostly b/c I know a lot of people who do yoga to "DO YOGA"- I personal do yoga (or really the yoga for dummies- and or yoga for people who aint got the time for the real thing)- for the stretch and the moments to find breath. Less about the meditation- but really about self care.
But - I know people who do power yoga- and the only go is to DO MOAR YOGA- which- I find counter productive to my needs. not that it's wrong- but people have different needs and different goals- I just find with yoga it's interesting to see the huge smattering of differences.
I think that is where most people (particularly western culture) start, it's where I started. But, if you are working on breathing then you are quieting the mind, that is the forefront of meditation, connecting to your breath, because it brings you to the present moment. Asanas or poses are only one of the 8 limbs of yoga, pranayama or breathing is a second and both are critical in a yoga class.
I totally agree there are a ton of variations out there, I LOVE power yoga and that is the style I do most regularly. But a good Hatha or Yin class is great too for recovery.
Post by: Bracken_Joy on May 03, 2016, 03:22:31 PM
Got close to my DL PR (165lbs) but then failed x2 at my PR (175). We went and bought a stall mat for the sake of our unhappy neighbors ($56), but they're not home right now- for once- so I'm unsure yet if it makes a big difference or not? Either way, will be better for the lifespan of our bumper plates. Although if our grumpy neighbor has her way and we never lift again, then I suppose that extends their lifespan too... mutter mutter.
ETA: Jordan's point about varying definitions made me think I should clarify. I can currently do chin ups, which I equate to overhand grip, narrower drip relatively. I want to be able to do pullups, which I equate to overhand grip, wider spread.
Ah, here we go:
(https://s-media-cache-ak0.pinimg.com/736x/03/b6/7c/03b67c1825bc06371f4f3b266e9aa06a.jpg)
Post by: 2300 on May 03, 2016, 07:07:02 PM
"Disc golf stupidity" caused my present setback after straining shoulder I'm holding off on any upper body work for a while. Disc golf is fun, but I can't throw anywhere near as far as rest of the group which had more experience so I attempted to keep up by just throwing harder...which was a bad idea. Turns out it's a lot more about technique than actual force. Anyways if you try it start slow and get technique down without using much (potentially harmful) power.
Last year when I had some cubital tunnel issues in my wrist I used that as an excuse to skip ALL excersizes except walking and it really got me down. This time I'm keeping up same 3x a week strength training going by doing various BW squats, back bridges, some non-shoulder harming yoga etc.
As for goals I'd say:
3x/week strength training when not travelling ---on track (cutting some slack for travel sickness)
5-8 miles/day hiked when travelling---------------check so far
3x/week Cycle/walk/yoga/Qigong------------------~2x a week so need to pick up here
<=15% Body Fat------------------------------------may remove this goal, really just starting and with some injuries etc maybe hard to meet. I'm thinking may just focus on strength training for 2-3 years and then worry about attempting this.
Bike to work >= 2x/week---------------------------I suck at this. Easy in the morning, but after 8-9 hours of work still find it hard to bike home (and then strength train). I'm either going to push this one off too OR more appealing creatively use PTO 2x a week during the summer (I get 64 hours replenished in June so 32 6 hour days could make this much easier/be a way to get used to it).
Gain 10lbs of muscle--------------------------------maybe too specific? I'm mainly focused on improving/don't really care about Xlbs a year as long as keep improving.
Complete 5K-----------------------------------------Forgot I put this one down. I do want to do it sometime in 2-3 years, but haven't been focused on it this year.
As for the Chin-up vs. Pull-up discussion, I've made Chin-ups one of my primary upper body movements and had worked way up to 5 sets of 5 chin-ups (planned to go to 5 x 8 then add weight). Pull-ups though I still haven't done 1 without assistance...maybe I could do 1, but 1 isn't much of a workout.
Thanks everyone for the updates and motivation--it's helped me to keep on going even when I stupidly injure myself (which I plan to avoid like the plague and if/when trying anything new starting out ridiculously slowly to not get hurt).
Post by: bgsnyder on May 04, 2016, 08:25:56 AM
Post by: alleykat on May 04, 2016, 08:26:15 AM
Jon Snow, you make me want to go kayaking. Seems like an all in one fun exercise and you are soaking up some rays while you are at it.
Alleykat, it really is a wonderful sport/hobby/exercise. Not sure if you have checked it out before, but my Journal is a somewhat thinly-disguised love-letter to sea kayaking.
I talked about the fitness aspect of yesterday's paddle here...and when I get time I'm going to post some other details in my Journal...with some pictures perhaps. The really great thing about kayaking where I am located is that there is so much eyeball-melting beauty around you that you can forget sometimes what a tremendous workout you are getting.
Hi Jon, wow, your area sounds beautiful. I haven't checked out your journal, but I will. Thanks for sharing.
Post by: MrDelane on May 04, 2016, 11:49:29 AM
As of this morning I am down 12 pounds exactly from where I started.
The last 4 will be much more difficult - but I'm on track.
Truth is I think I've lost more fat than that - but unfortunately I haven't been taking body fat measurements so I can't be certain the amount. But, I have definitely increased my strength quite a bit, so I'm sure I've put on some muscle since the start of the year. Regardless - the numbers aren't my focus as much as the overall feeling of well being.
Its amazing how much health is similar to our savings strategies here.
A little bit every day... little changes... small additions...but consistent.
After a few weeks, a few months, it starts to snowball. It gets easier.
Believe it or not, it actually gets fun.
Keep it up everybody.
Post by: Lagom on May 04, 2016, 12:23:23 PM
Vanity day at the gym today. High volume speed work with the duffalo bar on bench and upper body accessories. Btw, duffalo bars are awesome. I highly recommend one to improve your bench at the bottom (they are curved so the range of motion is greater). They also feel really good on my elbows and shoulders to me compared to the straight bar. I think something about the way you have to grip it relieves joint stress to some degree. My understanding is that duffalos are somewhat hard to find though, and quite expensive. But if you have access to one, try it out!
I hadn't heard it called that before, they are known as Buffalo bars, it appears the "Duffalo" is coined after Chris Duffin though and is the same thing.
Interesting. That's what everyone calls it at my gym so I hadn't put much thought into it. Definitely a cool bar, though, and fun to use.
Gotta admit I don't much pay attention to that community. I just like picking up heavy things :)
Post by: jordanread on May 04, 2016, 12:28:05 PM
My goal is 1200 Lb Club. 500 Deadlift, 405 Squat, 315 Bench press. I'd also like to get 200 lb Overhead press. Current maxes, 415 deadlift, 350 squat, 275 bench press, 185 overhead press.
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet!!
2300, sorry that happened to you. It's interesting that something so seemingly low impact can cause some injuries if one doesn't treat it with respect. Glad you are on the mend.
Awesome progress MrDelane! Yes, there are a lot of similarities between fitness and savings. It's all about building the foundation that results in, respectively, a stache and a functional body. They move so closely together, creating not just the ability to retire, but the ability to enjoy retirement.
Post by: jordanread on May 04, 2016, 01:05:34 PM
(http://media.yogajournal.com/wp-content/uploads/Acro_268_01_FNL_800x450.jpg)
(http://media.yogajournal.com/wp-content/uploads/Acro_268_02b_FNL_450.jpg)
(http://media.yogajournal.com/wp-content/uploads/Acro_268_03b_FNL_450.jpg)
(http://media.yogajournal.com/wp-content/uploads/Acro_268_04_FNL_450.jpg)
(http://media.yogajournal.com/wp-content/uploads/acro-high-flying-whale.jpg)
(http://media.yogajournal.com/wp-content/uploads/acro-camel-201503.jpg)
Fun process. We started doing the following for warmups:
1 set/9 Sun Salutations - slowing down every 3
1 set/3 Miscellaneous yoga pose - holds (00:30, 00:45, 001:00) - We did dolphin plank, and then a regular plank. She comes up with the ideas, so no clue what's next.
It's a good warmup, and quite fun. I've also been recording all of our sessions on the GoPro, so we can examine our form. I hope she gets comfortable enough with our skills that I can create a compilation video to share. She's less willing than I am to just put it all out there. We're thinking about going through a bunch of poses, and then work on transitions, and then create a routine. When we have our routine ironed out, I hope to convince her to do it at the park, and at least get that posted. To those of you who have a partner, I highly suggest trying it. It's more fun than a movie night, and it's good for you. Jon & Lady Snow, Bracken Joy and DH, and EngineerYogi and DH are a few people who come to mind. It really is fun!!
Oh, and I know this is kind of a funny thing to ask after saying that my GF won't let me post a video, but I really want to get a collection of video clips of progress to combine into something fun at the end of the year. Before/after photos will also be added (with permission), and I think it would be cool. I do know how to block out faces and download videos off of YouTube, and I'll ensure your anonymity if you so desire. Feel free to PM me if you want to contribute. Thanks!
Post by: Jon_Snow on May 05, 2016, 10:04:04 AM
Ever since I walked into the gym the very day after I FIRE'd..this has been very noticeable. I think there is a genetic component - scrawny legs seem to run in the family. And of course, 30 years of kayaking has made the upper/lower body discrepancy even more pronounced.
I've been working my tail off in terms of weight training for over a year now...and progress of the lower half still lags behind considerably.
One thing that was also evident early on in my weight training regime was the fact that, unsurprisingly, the PULLING muscle groups were much stronger than the PUSHING ones. The kayaking hobby, even when I was horrendously overweight, fostered strong forearms, biceps, lats, upper and lower back, and abs (even though you couldn't SEE them until around 6 months ago). Once I dealt with the excess body fat issue...I think it is fair to say that what was revealed was very much "a body that kayaking built".
In the gym I would go from feeling like a superstar on the various row, pull-up and curl type exercises to absolutely feeling feeble on "press" type movements. This is much improved now, though I suspect that as long as I'm paddling increasingly epic distances, the PULLING muscles will always remain ahead. The great thing about this is the nice V-shape that over-developed lats provide - Lady Snow appreciates it at any rate. ;)
Post by: EngineerYogi on May 05, 2016, 11:01:36 AM
Regarding the Cirque de Soleil maneuvers above...Lady Snow would be game for this...I would need some convincing. Not trusting my lower body strength to keep her safely aloft...I'm the opposite of you JR...upper body strength and development far outstrips my lower half.
You'd be surprised, in general those poses are all about form and less about strength. If you are stacked mechanically correctly you don't need to be very strong. I participated in a partner yoga training course and at one point stacked in plank with two people on top of me, but it was all about stacking the joints so the skeleton is holding you up and not the muscles.
Also, nice progress!! My husband has the same upper body lower body imbalance and it's definitely a bit genetic. In bodybuilding people often structure their programs so they target weaker areas more often, in some cases they may even stop training an "over developed" muscle entirely to try and catch the under developed ones up. Is that something you've consider? (or you may not really care that much ;) just curious)
Post by: jordanread on May 05, 2016, 11:10:50 AM
Regarding the Cirque de Soleil maneuvers above...Lady Snow would be game for this...I would need some convincing. Not trusting my lower body strength to keep her safely aloft...I'm the opposite of you JR...upper body strength and development far outstrips my lower half.
Ever since I walked into the gym the very day after I FIRE'd..this has been very noticeable. I think there is a genetic component - scrawny legs seem to run in the family. And of course, 30 years of kayaking has made the upper/lower body discrepancy even more pronounced.
I've been working my tail off in terms of weight training for over a year now...and progress of the lower half still lags behind considerably.
Dude, you've got to try it. The source 1 link I posted above has a couple of starting moves that are quite interesting. The Plank Press was actually harder on the lower body than any of the other poses I linked above. The rest of the poses capitalize on the fact that legs hold you up every time you stand. The muscles in your legs are primarily used to move your flyer to figure out a solid center of gravity, it feels almost naturally easy. Make sure you talk though, it's important! And yes, genetics are probably a big part of it.
One thing that was also evident early on in my weight training regime was the fact that, unsurprisingly, the PULLING muscle groups were much stronger than the PUSHING ones. The kayaking hobby, even when I was horrendously overweight, fostered strong forearms, biceps, lats, upper and lower back, and abs (even though you couldn't SEE them until around 6 months ago). Once I dealt with the excess body fat issue...I think it is fair to say that what was revealed was very much "a body that kayaking built".
In the gym I would go from feeling like a superstar on the various row, pull-up and curl type exercises to absolutely feeling feeble on "press" type movements. This is much improved now, though I suspect that as long as I'm paddling increasingly epic distances, the PULLING muscles will always remain ahead. The great thing about this is the nice V-shape that over-developed lats provide - Lady Snow appreciates it at any rate. ;)
And since I feel JR shouldn't be the only one showing his current progress in terms of sharing visual evidence...here is a month-old pic of me post Baja-beach run. Feel especially good about the arms and shoulders...chest is coming along...and I have firmed up the mid-section a fair bit since this photo was taken. Overall, happy with the progress...if you exclude the legs. There is a reason they are not featured in the photo. I'll keep plugging away at them. ;)
This thread needs more pics or videos...such as the one JoRocka provided earlier (the squats)...that was AWESOME.
Yes, considering that a year and half ago I was definitely skirting the edges of obsesity (as recently referenced in my Journal...and I simply cannot bring myself to post pictures of that ME, though it would be helpful in showing how far I have come)...I AM HAPPY WITH THIS...though I still consider the entire thing to be "work in progress". I am not sure if there is an "end goal" here. And I'm fine with that. :) (and I reserve the right to delete this pic at some point, so I'd appreciate it if this wasn't copied and pasted elsewhere...thank you.:))
Thank you for not letting me post solo. I want more updated pictures from other participants too. I will have some videos by the end of the year, although I'm not sure how it's going to go yet. I'm not one to feel all self conscious, but I have to admit that there is a certain level of comfort posting photos that definitively show progress. And the supportive feedback is just added goodness. I never thought I'd have a little grin from one calling me a convict that appears to be conditioning. I like it.
Regarding the Cirque de Soleil maneuvers above...Lady Snow would be game for this...I would need some convincing. Not trusting my lower body strength to keep her safely aloft...I'm the opposite of you JR...upper body strength and development far outstrips my lower half.
You'd be surprised, in general those poses are all about form and less about strength. If you are stacked mechanically correctly you don't need to be very strong. I participated in a partner yoga training course and at one point stacked in plank with two people on top of me, but it was all about stacking the joints so the skeleton is holding you up and not the muscles.
Also, nice progress!! My husband has the same upper body lower body imbalance and it's definitely a bit genetic. In bodybuilding people often structure their programs so they target weaker areas more often, in some cases they may even stop training an "over developed" muscle entirely to try and catch the under developed ones up. Is that something you've consider? (or you may not really care that much ;) just curious)
EY, have you done the partner/acro yoga with your DH? Any advice/comments/concerns (I initially thought about wearing a cup, but it turns out I can protect/redirect her if it gets that unstable)? Last night we did the Chair Pose on shins (http://media.yogajournal.com/wp-content/uploads/acro-prep-utkatasana201503.jpg). That was definitely more difficult, but still doable for a bit.
Post by: EngineerYogi on May 05, 2016, 11:16:54 AM
June 1st, 2015 to October 31st, 2015, I was 182.5lbs in the photo on the left on the right I was 151.8lbs. That was a lot of weight to lose in a short period of time and proved to be unsustainable for me. I started suffering from extreme anxiety and panic attacks. My body was stressed out and had no other way to express it. I tried very hard to "reverse diet" slowly and add calories back in slowly but my body fought back hard. I finally scrubbed my attempts completely in March because it was all proving to be too mentally draining and soul sucking. I am currently 175lbs and I feel healthy, I can think straight, I'm not starving, I'm not suffering from super low energy. I'm happy! I can socialize with friends, go to bbqs and dinners out, and have a beer without having to worry that I might "affect my progress."
This article explains a lot about how this is pretty common and makes me feel better and more human about my journey: http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0
My body doesn't like to be that lean, maybe I'll be able to achieve it again one day, but at a slower pace of losses and gradual periods of maintenance. Going at it hard crushed my metabolism and crushed me psychologically.
Tl;dr Losing weight too aggressively too quickly can really take a toll on a person, slow and steady wins the race.
Post by: EngineerYogi on May 05, 2016, 11:21:42 AM
Regarding the Cirque de Soleil maneuvers above...Lady Snow would be game for this...I would need some convincing. Not trusting my lower body strength to keep her safely aloft...I'm the opposite of you JR...upper body strength and development far outstrips my lower half.
You'd be surprised, in general those poses are all about form and less about strength. If you are stacked mechanically correctly you don't need to be very strong. I participated in a partner yoga training course and at one point stacked in plank with two people on top of me, but it was all about stacking the joints so the skeleton is holding you up and not the muscles.
Also, nice progress!! My husband has the same upper body lower body imbalance and it's definitely a bit genetic. In bodybuilding people often structure their programs so they target weaker areas more often, in some cases they may even stop training an "over developed" muscle entirely to try and catch the under developed ones up. Is that something you've consider? (or you may not really care that much ;) just curious)
EY, have you done the partner/acro yoga with your DH? Any advice/comments/concerns (I initially thought about wearing a cup, but it turns out I can protect/redirect her if it gets that unstable)? Last night we did the Chair Pose on shins (http://media.yogajournal.com/wp-content/uploads/acro-prep-utkatasana201503.jpg). That was definitely more difficult, but still doable for a bit.
DH is a little less enthused by yoga than me. He'll go if I drag him. :/ This is the only other thing I think about when I consider doing acro yoga with my husband: https://www.youtube.com/watch?v=J-LW7hRVTXU
Post by: mtn on May 05, 2016, 11:54:48 AM
In the spirit of posting photos, I'm going to put a spin on mine:
June 1 to October 31st, I was 182.5lbs in the photo on the left on the right I am 151.8lbs. That was a lot of weight to lose in a short period of time and proved to be unsustainable for me. I started suffering from extreme anxiety and panic attacks. My body was stressed out and had no other way to express it. I tried very hard to "reverse diet" slowly and add calories back in slowly but my body fought back hard. I finally scrubbed my attempts completely in March because it was all proving to be too mentally draining and soul sucking. I am currently 175lbs and I feel healthy, I can think straight, I'm not starving, I'm not suffering from super low energy. I'm happy! I can socialize with friends, go to bbqs and dinners out, and have a beer without having to worry that I might "affect my progress."
This article explains a lot about how this is pretty common and makes me feel better and more human about my journey: http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0
My body doesn't like to be that lean, maybe I'll be able to achieve it again one day, but at a slower pace of losses and gradual periods of maintenance. Going at it hard crushed my metabolism and crushed me psychologically.
Tl;dr Losing weight too aggressively too quickly can really take a toll on a person, slow and steady wins the race.
Thanks for the reminder. I'm currently on a pretty intensive calorie deficit right now (well, it is 1000 a day, but I'm still eating about 1800-2200 a day) and it is amazing when you hit that wall and NEED to go and get a snack that will throw you off your plan. Yesterday around 10AM at work I couldn't concentrate and wasn't feeling good. I cracked and got a doughnut, and decided that yesterday was gone--so I went crazy. It was wonderful. I'm planning on another like this on Sunday, and then again a couple weeks from now.
I've been combating it by having a set plan for my caloric intake regardless of how I'm doing on my weight goals--I'm on the intense deficit until about 3 days before I leave for Canada for a week canoeing. While in Canada, I'm going to do whatever I want eating wise. When I get back, I'll cut the deficit back to 500 a day for another month with weights. After a month of that, I want to ramp up the weight training--when that happens, I might go the opposite route with calories.
Post by: jordanread on May 05, 2016, 12:00:36 PM
Regarding the Cirque de Soleil maneuvers above...Lady Snow would be game for this...I would need some convincing. Not trusting my lower body strength to keep her safely aloft...I'm the opposite of you JR...upper body strength and development far outstrips my lower half.
You'd be surprised, in general those poses are all about form and less about strength. If you are stacked mechanically correctly you don't need to be very strong. I participated in a partner yoga training course and at one point stacked in plank with two people on top of me, but it was all about stacking the joints so the skeleton is holding you up and not the muscles.
Also, nice progress!! My husband has the same upper body lower body imbalance and it's definitely a bit genetic. In bodybuilding people often structure their programs so they target weaker areas more often, in some cases they may even stop training an "over developed" muscle entirely to try and catch the under developed ones up. Is that something you've consider? (or you may not really care that much ;) just curious)
EY, have you done the partner/acro yoga with your DH? Any advice/comments/concerns (I initially thought about wearing a cup, but it turns out I can protect/redirect her if it gets that unstable)? Last night we did the Chair Pose on shins (http://media.yogajournal.com/wp-content/uploads/acro-prep-utkatasana201503.jpg). That was definitely more difficult, but still doable for a bit.
DH is a little less enthused by yoga than me. He'll go if I drag him. :/ This is the only other thing I think about when I consider doing acro yoga with my husband: https://www.youtube.com/watch?v=J-LW7hRVTXU
That was a fun video, and that's almost exactly what I thought was going to happen overall (except I imagined dropping her onto the cedar chest instead of falling on her), but while there was a fair amount of laughing, it was not nearly as bad as that video. I suppose the challenge aspect is a bit of a different dynamic than just doing it for fun, too. And I am able to keep things light instead of getting mad, which creates a more fun environment. In this case, I've found that the Journey goal of practicing daily instead of focusing on specific poses makes for a pressure free situation. It's just a fun thing we do when she gets home from work, and before dinner.
Post by: EngineerYogi on May 05, 2016, 12:04:42 PM
In the spirit of posting photos, I'm going to put a spin on mine:
June 1 to October 31st, I was 182.5lbs in the photo on the left on the right I am 151.8lbs. That was a lot of weight to lose in a short period of time and proved to be unsustainable for me. I started suffering from extreme anxiety and panic attacks. My body was stressed out and had no other way to express it. I tried very hard to "reverse diet" slowly and add calories back in slowly but my body fought back hard. I finally scrubbed my attempts completely in March because it was all proving to be too mentally draining and soul sucking. I am currently 175lbs and I feel healthy, I can think straight, I'm not starving, I'm not suffering from super low energy. I'm happy! I can socialize with friends, go to bbqs and dinners out, and have a beer without having to worry that I might "affect my progress."
This article explains a lot about how this is pretty common and makes me feel better and more human about my journey: http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0
My body doesn't like to be that lean, maybe I'll be able to achieve it again one day, but at a slower pace of losses and gradual periods of maintenance. Going at it hard crushed my metabolism and crushed me psychologically.
Tl;dr Losing weight too aggressively too quickly can really take a toll on a person, slow and steady wins the race.
Thanks for the reminder. I'm currently on a pretty intensive calorie deficit right now (well, it is 1000 a day, but I'm still eating about 1800-2200 a day) and it is amazing when you hit that wall and NEED to go and get a snack that will throw you off your plan. Yesterday around 10AM at work I couldn't concentrate and wasn't feeling good. I cracked and got a doughnut, and decided that yesterday was gone--so I went crazy. It was wonderful. I'm planning on another like this on Sunday, and then again a couple weeks from now.
I've been combating it by having a set plan for my caloric intake regardless of how I'm doing on my weight goals--I'm on the intense deficit until about 3 days before I leave for Canada for a week canoeing. While in Canada, I'm going to do whatever I want eating wise. When I get back, I'll cut the deficit back to 500 a day for another month with weights. After a month of that, I want to ramp up the weight training--when that happens, I might go the opposite route with calories.
I know you mentioned working with a doctor, but I definitely urge you to consider a smaller calorie deficit and just take more time. If you do choose to stay aggressive I wouldn't cut for longer than an 8 week period before reversing back to a maintenance period. You don't want to end up with a metabolism that burns 500 calories/day less than it should, that easily could lead to a pound of weight gain a week for months on end after dieting or spending the rest of your life hungry trying to fight to stay lean. :( That's what happened to most of the Biggest Loser contestants if you read the article.
If you are feeling the need to binge, it's a good sign your deficit is too large and your body is suffering. In many cases, just eating what you want will destroy the efforts you made on your caloric deficit in the first place. You'd be amazed how fast a person can tear through 3000-4000 calories. You might be better served to stick to a modest deficit consistently which will still equate to some weight loss.
But of course, YMMV and I'm just speaking from my own experiences. I know what it's like to set a goal and decide I must achieve it all costs.
Post by: mtn on May 05, 2016, 01:18:10 PM
In the spirit of posting photos, I'm going to put a spin on mine:
June 1 to October 31st, I was 182.5lbs in the photo on the left on the right I am 151.8lbs. That was a lot of weight to lose in a short period of time and proved to be unsustainable for me. I started suffering from extreme anxiety and panic attacks. My body was stressed out and had no other way to express it. I tried very hard to "reverse diet" slowly and add calories back in slowly but my body fought back hard. I finally scrubbed my attempts completely in March because it was all proving to be too mentally draining and soul sucking. I am currently 175lbs and I feel healthy, I can think straight, I'm not starving, I'm not suffering from super low energy. I'm happy! I can socialize with friends, go to bbqs and dinners out, and have a beer without having to worry that I might "affect my progress."
This article explains a lot about how this is pretty common and makes me feel better and more human about my journey: http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0
My body doesn't like to be that lean, maybe I'll be able to achieve it again one day, but at a slower pace of losses and gradual periods of maintenance. Going at it hard crushed my metabolism and crushed me psychologically.
Tl;dr Losing weight too aggressively too quickly can really take a toll on a person, slow and steady wins the race.
Thanks for the reminder. I'm currently on a pretty intensive calorie deficit right now (well, it is 1000 a day, but I'm still eating about 1800-2200 a day) and it is amazing when you hit that wall and NEED to go and get a snack that will throw you off your plan. Yesterday around 10AM at work I couldn't concentrate and wasn't feeling good. I cracked and got a doughnut, and decided that yesterday was gone--so I went crazy. It was wonderful. I'm planning on another like this on Sunday, and then again a couple weeks from now.
I've been combating it by having a set plan for my caloric intake regardless of how I'm doing on my weight goals--I'm on the intense deficit until about 3 days before I leave for Canada for a week canoeing. While in Canada, I'm going to do whatever I want eating wise. When I get back, I'll cut the deficit back to 500 a day for another month with weights. After a month of that, I want to ramp up the weight training--when that happens, I might go the opposite route with calories.
I know you mentioned working with a doctor, but I definitely urge you to consider a smaller calorie deficit and just take more time. If you do choose to stay aggressive I wouldn't cut for longer than an 8 week period before reversing back to a maintenance period. You don't want to end up with a metabolism that burns 500 calories/day less than it should, that easily could lead to a pound of weight gain a week for months on end after dieting or spending the rest of your life hungry trying to fight to stay lean. :( That's what happened to most of the Biggest Loser contestants if you read the article.
If you are feeling the need to binge, it's a good sign your deficit is too large and your body is suffering. In many cases, just eating what you want will destroy the efforts you made on your caloric deficit in the first place. You'd be amazed how fast a person can tear through 3000-4000 calories. You might be better served to stick to a modest deficit consistently which will still equate to some weight loss.
But of course, YMMV and I'm just speaking from my own experiences. I know what it's like to set a goal and decide I must achieve it all costs.
Thanks--not working with a doctor, but a Registered Dietitian (my wife) and am consulting a nurse (my mother).
My "extreme" deficit has been going on for 2 weeks now and will continue until June 1, when I go off a "diet" altogether for a week. And I'm working out now, something that I haven't done in a long time--right now it is just running with a HR monitor, pushups, and walking with a weighted backpack. I'm hoping to continue this type of workout regimen for a long, long time--well after I stop with my deficit.
BTW--want to know the best way to lose weight? Go caddy carrying 2 golf bags. When I did that in the summers in high school and college, I always lost a ton of weight. I personally think that walking with weight is one of the best exercises out there. Other than hockey of course.
Post by: JoRocka on May 06, 2016, 10:13:39 AM
I do regularly post on my IG my lift videos which I'm happy to share as long as people don't think it's vain bravado LOL. I do a lot of form checking on my squat do to said SI/hip issue- so lots of videos regularly for me. Helps keep me on track for the "be more awesome goal"
Post by: cats on May 06, 2016, 02:32:00 PM
Last year (2015), I posted on the thread with two goals: run a half marathon in <2 hrs, and do a full body pullup. I didn't make either of those goals, thanks to a minor leg injury and then getting pregnant. And I'm getting a late start on them this year due to the whole baby-ejection process. But, I started running again last month, and we now have a pullup bar in our apartment, so...time to get going!
I don't think it's feasible to train for a HM this year, and certainly not to trim 10+ minutes off my previous time, given that I didn't run at all from Nov 2015 to March 2016. So on that front, my goals are:
1) Complete a 12-week 5k training program using Run Less, Run Faster (RLRF) guide, with a target of running 5K in <28min.
2) Assuming successful completion of 5K training, complete 12-week 10k training program, with the goal of completing a 10k in <56 min. There is a local 10k in November that I would like to aim for. If all those go well, I'll figure out a plan for tackling the HM in 2017 :)
For the pullup goal, I'm not 100% certain of how fast I can progress and the internet doesn't seem to yield any specific programs like "how to do a pullup in 12 weeks or less". Drat. So my plan is to set myself some kind of pullup oriented workout schedule each month, and at the end of the month reassess and figure out the next step in the progression to aim for. So for May, it's going to be:
1) 5 negative chinups each day
2) Complete the "beginner" exercises in this guide (http://greatist.com/move/upper-body-moves-cant-do-pull-up) 3x/week.
Post by: jordanread on May 06, 2016, 03:17:27 PM
Hope it's not too late to join in on this thread!
Not too late at all!! Glad to have you. I have your goals added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) and the greatist progressions and the RLRF program to the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035). Congrats on successfully ejecting a baby, and getting back into it all.
Post by: Bracken_Joy on May 07, 2016, 12:06:55 PM
Good workout today, and I'm liking the mat. I had to bail under a 135lb front squat (I started to tilt, haha), and it wasn't too terribly noisy. I'm cautiously optimistic.
Post by: Jon_Snow on May 07, 2016, 01:51:36 PM
And your hubby is right to compliment your back development. Looks strong. Keep it up!
Post by: monstermonster on May 09, 2016, 06:19:49 PM
Jordan asked for progress pics, so I guess I can join in. Here's from today, sports bra because it's dang hot right now (Okay, like mid 70s, but it *feels* really hot). In the photo I'm doing a front squat with my current max, 115lbs. DH was impressed with the muscle definition I'm getting in my back, so he snapped a photo.
Good workout today, and I'm liking the mat. I had to bail under a 135lb front squat (I started to tilt, haha), and it wasn't too terribly noisy. I'm cautiously optimistic.
Very impressed! That looks awesome.
I was planning on doing a progress photo too...will have to show off how fucking inflexible I still am.
Post by: EngineerYogi on May 10, 2016, 08:56:26 AM
2/3 bike rides done last week, thunderstorms precluded my third ride. 1/3 done for this week, maybe I'll get in a fourth to make up for last week.
Post by: horsepoor on May 10, 2016, 09:58:00 AM
I've been on kind of a hiatus for about three weeks now. I'd planned to take a week completely off, and two weeks off from running after my 4/16 half marathon, but aside from two very short kettle bell workouts while I was out of town the last week in April, I've done nothing more strenuous than working in the garden and playing with my horses. Adding in my pre-race taper, and I'm at almost a month of pretty insignificant exercise, and I'm feeling kind of flabby.
In a hotel again this week, but it has a pretty good gym, and I just finished my first real workout. Just a 20 minute run and some Bosu work and planks. I was pleased to find that I could run at 7 mph for 20 minutes without getting winded, so I haven't lost too much to my break in terms of aerobic capacity. Tomorrow night I'll do a good strength workout, and then focus on getting myself back into a program when I get home on Friday. The Bosu work is getting pretty fun, I can do crane pose and other 1-legged feats of balance now. Will post a pic if I can get DH down to the basement to snap one.
Keep it up everyone!
Post by: mtn on May 10, 2016, 10:26:08 AM
Been slacking with the situps too. Not sure why--probably because my wife hasn't been available to stand on my feet while I do them. Luckily I have been keeping up with my pushup goals, and while I might not get to my goal of 100 pushups in one rep by July 4, I'll probably be close.
Post by: JoRocka on May 10, 2016, 12:50:03 PM
Post by: jordanread on May 10, 2016, 12:59:20 PM
quick question- posting pictures is it a standard bracket IMG bracket set up?
Yup, as long as it's hosted somewhere with a URL. If it's just local, you can use the attachment function to upload it.
Post by: jordanread on May 10, 2016, 01:00:57 PM
Wow that's hardcore.
What is hardcore?
The picture of your back. That's awesome. And that thread is looking like a fitness magazine.
Post by: meerkat on May 10, 2016, 01:07:59 PM
I was planning on doing a progress photo too...will have to show off how fucking inflexible I still am.
I don't have a progress photo yet but I finally took a "before" picture this morning, so that's something.
Post by: JoRocka on May 11, 2016, 06:50:58 AM
quick question- posting pictures is it a standard bracket IMG bracket set up?
Yup, as long as it's hosted somewhere with a URL. If it's just local, you can use the attachment function to upload it.
cool beans. let me work on this.
I need to get logged in on my phone- I'm trying to do all this via my work computer- which I never keep fitness stuff on really. Lulz. So yeah.
I'm a picture junkie- I use instagram a lot- otherwise I just look like a vain post whore putting my pictures all the time.
Post by: JoRocka on May 11, 2016, 06:56:48 AM
Post by: JoRocka on May 11, 2016, 06:59:11 AM
Post by: andy85 on May 11, 2016, 07:48:45 AM
Ugh, tweaked my back on a heavy deficit deadlift today. Dropped the bar as soon as I felt a twinge but it's pretty stiff and sore now. Hopefully just a muscle strain. I was feeling really good before that and I'm afraid I let my technique get sloppy. Not the wisest approach when pulling 495lbs! :(
Hah, a few weeks ago, literally the day after I was posting to JoRocka about SI joint issues....I was doing straight-legged deadlifts in the gym, like I've been doing for 15 years. Only 315lbs which is a pretty normal after-warmup-set weight and OH SHIT I felt like I was in the process of tearing every single lower back muscle in my body. Immediately dropped weight but it was too late - sat down on the bench, got pale and my wife came back from the drinking fountain and was like what happened? Told her my workout was done and it was time to leave.
Two days later I couldn't walk, stand, get out of bed...anything. Went to ER but no disk issues which was what I was worried about. Turns out it was SI strain and I had to use a cane to get around for a week. Getting better now but still not doing any leg workouts.
Anyway, kinda funny it had to happen then, I've never had a LB injury. Def by far the worst bodybuilding injury of any kind I've experienced to date. Will be nerve-wracking doing squats and DLs again just waiting for something like that to recur.
Hope you heal better than me.
About 2 years ago i was doing friggin warm-up deadlifts...only had 135lbs on the bar warming up (was probably deadlifting over 300 at the time) 5th rep or so and i collapsed to the floor in a heap of pain. I was at the gym at my work on a saturday so nobody was here...i just laid there for like 20 minutes...couldnt move. Finally managed to drag my sorry broken ass out to my car. got home and laid on the floor for the rest of the night. think i literally had to crawl to the bathroom. pretty much impossible walking for a day after that. Was diagnosed with 2 compressed discs in my lower back and some SI joint inflammation.
Haven't squated or deadlifted since. Anytime i try to go even moderately heavy on RDLs or something, it flares up again pretty bad, so i have just come to terms with the fact that i will never be the elite powerlifter i dreamed of (major sarcasm). still sucks...heavy squats and deads were always fun....now i have just relagated myself to leg press, hamstring curls, extensions, and lunges. oh well. Still get a stiff lower back like always and can even regularly pop my SI joint now. good stuff.
Post by: EngineerYogi on May 11, 2016, 08:55:40 AM
Post by: jordanread on May 11, 2016, 09:05:23 AM
I still haven't got on the slackline this year, but I'm not stressing too much about it since I set a pretty low bar for myself. However, due to looking around as the SO and I embark on this super fun AcroYoga experiment, I just found YogaSlackers, who do yoga on a freaking slackline (http://yogaslackers.com/about/slackline-yoga) (they also do some crazy awesome acroyoga)!! So even though the meditative aspects of yoga aren't quite on my radar yet, the way things appear to be progressing means that maybe yoga is going to play a large part of my life and fitness. I still don't quite think regular (boring
) yoga will be anything but a foundational thing to make yoga slacklining and acroyoga more fun. We'll see how it goes. JoRocka, I'm on my computer or I'd post the heart eyes emoji! Gorgeous work lady!
Just put emoji7 in brackets, and you can do it on a computer.
Post by: big_owl on May 11, 2016, 09:23:31 AM
Hope you heal better than me.
About 2 years ago i was doing friggin warm-up deadlifts...only had 135lbs on the bar warming up (was probably deadlifting over 300 at the time) 5th rep or so and i collapsed to the floor in a heap of pain. I was at the gym at my work on a saturday so nobody was here...i just laid there for like 20 minutes...couldnt move. Finally managed to drag my sorry broken ass out to my car. got home and laid on the floor for the rest of the night. think i literally had to crawl to the bathroom. pretty much impossible walking for a day after that. Was diagnosed with 2 compressed discs in my lower back and some SI joint inflammation.
Haven't squated or deadlifted since. Anytime i try to go even moderately heavy on RDLs or something, it flares up again pretty bad, so i have just come to terms with the fact that i will never be the elite powerlifter i dreamed of (major sarcasm). still sucks...heavy squats and deads were always fun....now i have just relagated myself to leg press, hamstring curls, extensions, and lunges. oh well. Still get a stiff lower back like always and can even regularly pop my SI joint now. good stuff.
Well so far it sounds like I do. As far as I can tell I'm totally healed now, did 225lb squats pretty easily without pain last week so maybe I'll do 315lbs this week and see how that goes before going higher. it's been kinda fun squatting light with high reps, it's a lot easier mentally and a shorter recovery time.
Too bad about your injury, those nagging ones that become permanent are the worst. Unfortunately they don't seem to get any better with age :( And it always seems like they happen at the most unexpected time. My worst shoulder injury ever was randomly in my living room when I was doing a bodyweight pushup go figure.
It's crazy how hard it is just to stand with an SI injury. I never realized how much it was involved just to stand still. I was even using my cane in the shower just to keep upright. Then a week later, poof, all was ok. Weird stuff.
Post by: JoRocka on May 11, 2016, 10:12:53 AM
JoRocka, I'm on my computer or I'd post the heart eyes emoji! Gorgeous work lady!
thank you thank you!
Quote
JoRocka, photos showed up perfectly, and you are definitely being fabulous. How are you doing now, as opposed to at the end of your bulk?I'm rolling along- back down to 16something (last weigh in I was like 167- which felt really high considering how tiny I've gotten.
But I do my final "work weight loss competition" weigh in on Friday. I've upped the cardio- dropping salt and water- hoping maybe I can dump the last 5-8 pounds of water weigh in these last 3 days and maybe come in 2nd place and recoup my entry fee.
I feel pretty good over all- I mean weak- b/c cutting- but I haven't had to dump weight off my scheduled lifts generally speaking- they just feel REALLY heavy. Like- even weight that shoudlnt' be THAT heavy feels heavy.
But I'm working and going.
So I started around 160-163- height of my bulk was 182 and then March I started cutting- so I'm practically down to pre- bulk weight.
I'm getting married in September- I'd like to be a solid 150- depending on fitting the dress (I start going for fittings in July I think) so- we'll see- I won't tinker once I start going for fittings- so I'll do the best I can for the next 1.5-2 months and call it a day and just maintain.
I was supposed to take updated comparison pictures- but it was really rainy this weekend- and I prefer a healthy dose of natural lighting in my kitchen- so I ONLY do them saturday/sunday morning- and with the rain- and clouds- it was shit. So hopefully this week I'll get some updated shots- my chest/pec is looking REALLY tidy- but my ass is what's holding weight. <shocker>
Hopefully this weekend I'll have some updates!
Post by: monstermonster on May 11, 2016, 10:52:36 AM
Final push through my bulk. I officially ended in March.
Daaaaayyyyyummm Gurl.
*eye flutter*
Post by: Jon_Snow on May 11, 2016, 11:07:14 AM
2016 paddling challenge: 72.9/500km
Here is a pic (from my GoPro mounted on my kayak...this is the first time I've ever faced it toward the cockpit...a great way to critique my paddling form) from yesterday's trip...as you can see, the day was as glorious as it gets in the PNW in Spring...and as a bonus, the light and shadows give a little glimpse of some decent shoulder/tricep definition. :) The paddle was a particularly magical one...the non-fitness related aspects might be detailed in my Journal...soonish. :)
(https://farm8.staticflickr.com/7600/26665846620_8f440c3e97_z.jpg)
Post by: jordanread on May 11, 2016, 01:24:53 PM
Kayaked 29.6km yesterday. I knew I should have better strength (to paddle faster) and endurance (to paddle further) going into paddling season this season...but my expectations have been blown away. To be able to crank out 30km in May...well these are uncharted waters for me (completely unintentional pun BTW).;) Yeah, there is some lingering muscle fatigue that doesn't bode well for my upper torso weight routine starting in about an hour...but I am already wondering what my limit for a one-day paddling distance might be. I think I need to plan something suitably epic for July. I do have a semblance of a plan forming. I just have to say...to essentially have a "new body" is pretty exhilarating...and increasingly it has made the blood/sweat/tears shed to get here more than worth it.
JS, I can't wait for the write up in your Journal. I also love the fact that you pretty much constantly surprise yourself, and while my journey isn't as awe inspiring as yours, I feel the same way too. Have you experimented with any other positions for the GP on your kayak? That video we discussed in your journal had the pole looking down and stuff. Just curious.
Also, if we are going to post grabs from our GoPros, here are some grabs from the AcroYoga session the SO and I did last night. It's odd that my stomach looks better just standing up than laying on my back. Weird gravity. And we did our first flow last night too (that is apparently what a routine is called). It wasn't pretty, but it worked. Not bad considering that we've only actually done 6 sessions based on videos and articles. What do you all think?
P.S. I know my legs aren't straight, hamstrings are ridiculously tight, but I'm getting there.
(https://lh3.googleusercontent.com/RXd7pvEtlKxauzNL2KUp7rbAcJl5gbwqWlSj-X7itadzaJDzNCZnBDqoMP6WscsaNkicZD9WshaUI266WnUC-mK7elUlk4gcpISnVoYZSBdjVy0wA15_7jRroUMYPN5i8O953FJnGzpMrKUmrVSSx4oB5IysEA86qL3ZkydtsQcAOyA1bZe-xuiPC4M0QIuF_6c0Q-Hc038yTmpba4st2T0_Sg-rjD3CGzZ5nlTFv_CT0oxqcUHHfijoSyepLWJw-5xLEpk4iN5Ckn-iKaBd_3FQERfZEn4hwW7MQUWupIxyYEYpcuHHLzXznKS0aLish7XtMgCJomrJKyBCMxmlraA5TBMxxrN3ZZiWkH6Pz2fzXRtaVDR7AvVZfvFzjrKTVDIQTVDxPzMGA72KkG7wcwxlu24OhUg2AlPA8w_9mQXOLPv3iOHCiEcHgLM_YHh-SFB5FcmGS4qeg5yAX9W8tMrVnARQaC0z2T-kKMIhqkGc5JOKwSeOoy_zmGJwqAQ0Z9hotkmpuklSWRSpfN3NGqqTKqUpzT5hKN7ezorl_xrg7ycZ-P9kBi2pRo8kd3FqgrA6c48u4V_RYCUFfGqb7aq4NkYUwtKs=w554-h395-no)
(https://lh3.googleusercontent.com/Ub4ofxsJwr5zLmM3v86UA-4ovVSt6PhUaznKxm2jWDjzQot7jyPGjKc1CUkLtp9tPQXnd41x3lEuvU2DzMA3vZ9WHd_2bywC_kkJRD59b9VjHNc1LA6AaiM-avya_iyglhCyNuipF1PjFR_qtFvVyXag2AVL-6bDf6VlNuUjKrz6_GSVnfJl8wnVYeCEM_2JbIlkZrhqUW320jEhMFfr3TQZyWTGtAvER3nhrRaGt0aFYj_HMnnw90SdA2fBecajKU-MakMu2TvchVjtt6NVHPeRjNqzcaMVEM9OKHrIcwPUdsj0_O394e1CbqYHKiY9NR-TR7FG6-2U1DP5ysfLZE9DtN0JZoH9MY9ULxSBtXU9ocHPus1AIYkPpwIFw_TBFsbBAUNCarMzIm2har4Jx-hVliXEWHWRKEcgXhcm8FZ5isvVmC9tTrtbDtM4ncCIfxiYp4YhDo_ZJARNZbsLqXLM8ziW3BDROLqCbl35aORsRcjoda4k8hwh_MsfLKpeazblotUumdjrYV_vw56uP-_TqLjxZSUpMfb_lo5qxzM2lu2JxGx2V9V6fbvzidnY8KhteKQj0sZP3aILOE92aREqJMthlVuG=w648-h494-no)
(https://lh3.googleusercontent.com/lTs40zAD2G4StMZbmxtQUQclr0BqJCLeLLoRKg1rM8Dm0ZAgAWGBtlD6baP6Mn-_-A2hnAigUMqHRE5Niyuta2fPV7WSXz3varZt5sDTinKyeuzjEcp2vAFgzftfbKENdNY0fMryccBEJ_LSBJQnVdFmIN43aiFGbMaoJpg5GjpQ1_x4UVmNe7XlmbKZ0NrrxKwD723SiKLtLPCSq90Dx1Qp-iF_qPNKCrqa1VZ5_hwNm4g1GrODsotMGnGxPLIpvBc0XTuYcGwrhvBW4vx6O57-klBCcSG6lB-IjH6E540peY-t25iaAcPME1wBxH7KSBF611TDwCi4-2OCB1u0Ro8EYv7CTT6RTWKJRhyWQRmabuP-5cUn1HVrVJWqQHfExzJjf-3N_1e6RCnHs8lRatLiUmxlTfbZJ0CbYymkZyfNKbWXRYkIckKEa1sGfMiqq686ymj-t6G9LyWTcltr-V0--L4USIQPA16dmSJj-wX2qVg5wD2TCUQv8z7PS7XsLea3KRbiZzvMxxVEKQ_Fvvo8ht7KK91B72nVpdYenbNI91cxcKtK7uErKMfwvZTeLOyJXjJr2UIKwZPsJywFNuGDx8bhLQlw=w552-h703-no)
Post by: Northwestie on May 11, 2016, 01:31:53 PM
Monday lunch - the weight room. start with 6 way complex: 80 lb - 6 snatch, 6 overhead snatch, 6 good mornings, 6 back squat, 6 bent over rows, 6 good mornings - x 3 sets.
--(6 lunges both sides with 80 lbs. 6 weighted (20lb each hand) hops up to 12 in platform. 6 split jumps) x 6 sets
--Dip/pull up circuit: 10/1 9/2 8/3 7/4 etc.
Cool down
Tuesday after work - mellow indoor climbing gym day - keep at 10c or below
Wednesday - 30 mi bike ride commute RT
I'm 60!!
Post by: hudsoncat on May 12, 2016, 06:30:18 AM
Last week I got back up to speed/planned distance on my runs. I did strength work twice (body weight, upper body and core only, still don't want to overtax the calves before I have too). Swam once. Saturday was graduation (another semester down!) and next week I have my final big work trip of the year (Chaperoning a trip to DC). After that, summer will (hopefully) settle into a nice routine and I plan to get into a more consistent workout routine. Running has been consistent so far in 2016, everything else just kind of gets thrown in if/when it fits and if/when I feel like it.
Post by: JoRocka on May 12, 2016, 10:19:01 AM
Post by: jordanread on May 12, 2016, 10:25:12 AM
@jordanread- those are awesome!!! I love it!
Thanks! It really is a lot of fun, and a hell of a lot easier than I thought. Although now someone else needs to post a picture. Tapatalk makes the last one the picture over the thread, and it's just a poorly lit leg. Marginally better than being accosted by JS's torso every time, I think, but not great. I should have just left your photos there JoRocka.
Post by: Bakari on May 12, 2016, 10:44:13 AM
Although now someone else needs to post a picture.
Ok, I'm on it.
The first here was almost exactly a year ago (in St. Lucia)
The second was in January, a few weeks before I joined the thread (that's as much of me as you can see in any picture from that time period, because, January)
Post by: Bakari on May 12, 2016, 10:54:51 AM
Saturday, when I'm totally prepared for Bay2Breakers, full costume and everything, I'll post another
Post by: Jon_Snow on May 12, 2016, 10:59:44 AM
Awesome progress man...
Post by: jordanread on May 12, 2016, 11:02:03 AM
Well, shit...Bakari has ALMOST convinced me to post some before/after pics too.
Awesome progress man...
Another vote for before pics. How many until you give into peer pressure? I can make another thread with a poll if you want.
Post by: Jon_Snow on May 12, 2016, 11:06:04 AM
Well, shit...Bakari has ALMOST convinced me to post some before/after pics too.
Another vote for before pics. How many until you give into peer pressure? I can make another thread with a poll if you want.
I'm actually quite happy if you don't. ;)
Post by: jordanread on May 12, 2016, 11:19:41 AM
Well, shit...Bakari has ALMOST convinced me to post some before/after pics too.
Another vote for before pics. How many until you give into peer pressure? I can make another thread with a poll if you want.
I'm actually quite happy if you don't. ;)
Just being facetious.
I will do my best walking the line between friendly ribbing and extreme pressure without crossing it.
Post by: JoRocka on May 12, 2016, 12:19:11 PM
Post by: JoRocka on May 12, 2016, 12:25:56 PM
Same body.. Different jobs. (http://uploads.tapatalk-cdn.com/20160512/d9bfea2bdba00e27b2df6300f6f11c3e.jpg)
Sent from my SM-G920P using Tapatalk
Post by: JoRocka on May 13, 2016, 07:20:23 AM
Finally weigh in for the weight loss competition- 159.3
so- break down from February- I started my bulk in February- but that wasn't part of the comp obviously.
2.5.16- 172.3
2.19.16- 176.6
3.4.16- 181.5
3.18.16-172.7
4.1.16-168.9
4.15.16-167.6
4.29.16-167.3
5.13.16-159.3
Numbers are struggling a bit- All my lifts take longer- recovery is harder- but I'm still pulling the weights I'm supposed to- which are floating around 70-80% of my 1RPM.
Down side- I shifted to the new block of Sheiko- and it's a TON of lifting- the first cycle is all pretty straight up- Squat/Bench- accessories.
This block is something silly like Squat/Bench/Squat/Bench- accessories. So I'll be glad to get a few more calories back in my system and try to lose weight a little more gradually down to 150.
But anyway- that's my mid month up date- and post weight loss review challenge.
Post by: Longwaytogo on May 13, 2016, 10:33:52 AM
I think I want to get back down to 160 judging by how I looked in pictures from 2004 but my real goal is to run obstacle course races. I did one back in 2013 that I really enjoyed even though I wasn't prepared. I'm signed up for two next month and want to get to where I can complete a Spartan Race
They are so fun! Doing the Warrior Dash in MD tomm. Have done tough mudder but no Spartan yet.
Post by: jordanread on May 13, 2016, 10:57:58 AM
Oh, and Bakari (and others interested in ANW style stuff) I just learned that there is both a Wolf Pack tour, and a generic Ninja Qualifier in Longmonth (MMM HQ).
I don't know how useful the site is since I just checked my state, but Mud Run Guide (http://www.mudrunguide.com/) seems like a nice collection of events for the year. If it works for others, I'll add it to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
Post by: EngineerYogi on May 13, 2016, 12:01:57 PM
JordanRead, your acroyoga looks fun!
And everyone else is totally killing it too!
Post by: Northwestie on May 13, 2016, 01:51:11 PM
Post by: jordanread on May 13, 2016, 01:58:02 PM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Post by: Jon_Snow on May 13, 2016, 03:15:18 PM
..............but please no more selfies. Over-sharing
I'm okay with this...but not until Spartana posts hers. :D
Post by: Northwestie on May 13, 2016, 05:47:25 PM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Post by: jordanread on May 13, 2016, 05:53:17 PM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Ah yea, and some folks THINK they are looking good, but...............
If by that, you mean that some folks think they are progressing, you'd be correct. Don't know that it was anything but that. This is a strength and fitness challenge, not a beauty contest.
Post by: Primm on May 14, 2016, 01:57:21 AM
And some folks THINK they are giving helpful advice but are just coming off as jerks...............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Ah yea, and some folks THINK they are looking good, but...............
FWIW I think everyone looks awesome. Can't wait until I can post suck kick ass pictures
Beat me to it.
Today I found my HRM (missing since March) and reset my 12 months of low HR training plan.
Seems I need accountability with something in writing. Seems I've been a bit slack and lost some fitness as evidenced by my HRM when I'm working at the same pace as I used to. Looks like there's some work to do.
I knew this, but seeing it in black and white hits it home a bit more. 24 weeks to Noosa and at this stage I'll be lucky if I beat my shit time from last year.
Post by: Bracken_Joy on May 14, 2016, 08:35:18 AM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Ah yea, and some folks THINK they are looking good, but...............
Was this targeted? Are you intending to make everyone who has shared progress pictures feel like crap? Because that's what you're doing.
I don't know if you think you're being funny, but it sure as hell isn't coming off that way. It took many pages of building rapport with this group of people for me to feel comfortable sharing a photo like I did, and now you're making me want to take down all my damn posts on here.
Post by: Bracken_Joy on May 14, 2016, 10:15:44 AM
Post by: Lagom on May 14, 2016, 10:32:42 AM
Visiting my parents out of state right now. Swam several laps in their pool. Man oh man, there is nothing like doing an exercise you haven't done in a year or two to make you feel like you've made exactly zero progress in fitness! I did some freestyle and some breast stroke, and had to take breaks several times to catch my breath. All told, I probably only swam for 15 minutes! Funny how different it is from running or hiking or weight lifting or anything else I do.
Had to run 3/4 of a mile yesterday to catch a train after a work meeting. This was in SF during rush hour so running was probably at least as fast as trying to call an uber. Got there as they were yelling "all aboard," which saved me an hour of waiting. Also felt like I was going to die as I plopped down in my seat, lol.
Back when I was doing Crossfit, that would have been no problem whatsoever, but I will say shifting my focus entirely to strength gains has definitely affected my conditioning!
Post by: jordanread on May 14, 2016, 11:03:23 AM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.
Ah yea, and some folks THINK they are looking good, but...............
Was this targeted?
It probably was targeted, but not malicious. Granted I can't be sure since it's just words and stuff, but I'd suggest the following.
The target was me, since I'm the only one who actually posted what could be confirmed a selfie. Second, while I know for a fact that I am ruggedly handsome, I also know that rugged handsomeness is an acquired taste
that not everyone has acquired. I don't take it personally, and I'm pretty sure I'm the only one where looking good, looking strong, and looking capable is even remotely in question. The rest of you are so comfortably in that zone, if it seemed directed at you, it's almost guaranteed to be a mistake. This is a safe, awesome, and fun place. Keep on being awesome everyone. Except for JoRocka, to whom I'll say continue being fabulous. Today I found my HRM (missing since March) and reset my 12 months of low HR training plan.
Seems I need accountability with something in writing. Seems I've been a bit slack and lost some fitness as evidenced by my HRM when I'm working at the same pace as I used to. Looks like there's some work to do.
I knew this, but seeing it in black and white hits it home a bit more. 24 weeks to Noosa and at this stage I'll be lucky if I beat my shit time from last year.
Do you want to get a goal on the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) related to heart rate? I'm not 100% certain how that would be measured, besides resting heart rate, but I'm sure we can get something 'in writing' for you if you wanted. And a lot can happen in 24 weeks. I'm sure you are capable of getting to the point where you'll stomp last year's time into the ground!!
I have to complete cooking breakfast, but I have a story along the lines of conditioning to share that happened yesterday. I just have to go finish this omelette.
Post by: Jon_Snow on May 14, 2016, 11:56:12 AM
Post by: Primm on May 14, 2016, 05:57:00 PM
I live at the junction of two rivers (well, within walking distance anyway) and I've been seriously pondering buying a sit-on kayak for paddling. My primary reason for this choice is because they are a bucketload cheaper (can get one 2nd hand for a couple of hundred dollars) than the ones you sit in.
I used to paddle a canoe when I was a kid, but it was a massive big Canadian thing that wouldn't tip if you stood up and danced. Is a sit-on going to work for me, given I haven't paddled in about 25 years? Or would I be better waiting until I can get the funds stashed for a "proper" kayak?
And JR, I'm not sure how you'd measure it either. My training involves sticking to a lower HR and watching my pace get better. It was actually working until I stopped (funny that...). I guess make it about pace rather than HR? How about something like run 5k in less than 35 minutes (I know...).
Post by: Bakari on May 14, 2016, 08:21:21 PM
..............but please no more selfies. Over-sharing
Ah yea, and some folks THINK they are looking good, but...............
Was this targeted?
I guessed, given that mine were the last pictures before the comment, that it was targeted to me.
Given the nature of my clothing, I assumed that the first comment ("over-sharing") was the real crux of the issue.
Some people just aren't comfortable with human skin or bodies or anything with even the vaguest, most indirect hint of sexuality.
The second comment I took as an attempt at deflection, a justification / rationalization for the first comment meant to avoid giving the impression of being uncomfortable. So I didn't take too much offence.
Of course, all of that could be way off!
Just in case it isn't though, a warning:
you may want to avert your eyes while quickly scrolling past the end of this post, cause I'm about to upload the photo I promised I would in my last post!
Post by: horsepoor on May 14, 2016, 08:27:35 PM
Everyone else, please keep posting photos whenever you want. Others are free not to read this thread, and any negative comments say more about them than about you.
Post by: Freeme on May 15, 2016, 08:24:13 AM
Post by: EngineerYogi on May 15, 2016, 08:56:56 AM
..............but please no more selfies. Over-sharing
Ah yea, and some folks THINK they are looking good, but...............
Was this targeted?
I guessed, given that mine were the last pictures before the comment, that it was targeted to me.
Given the nature of my clothing, I assumed that the first comment ("over-sharing") was the real crux of the issue.
Some people just aren't comfortable with human skin or bodies or anything with even the vaguest, most indirect hint of sexuality.
The second comment I took as an attempt at deflection, a justification / rationalization for the first comment meant to avoid giving the impression of being uncomfortable. So I didn't take too much offence.
Of course, all of that could be way off!
Just in case it isn't though, a warning:
you may want to avert your eyes while quickly scrolling past the end of this post, cause I'm about to upload the photo I promised I would in my last post!
OMG! Yessss! I love it Bakari!
And see that was the problem with the over share comment, I too felt targeted since I posted a pic of myself in a bikini. Oh well, not everyone is comfortable being fabulous! ;)
Post by: jordanread on May 15, 2016, 10:04:48 AM
I guessed, given that mine were the last pictures before the comment, that it was targeted to me.
Given the nature of my clothing, I assumed that the first comment ("over-sharing") was the real crux of the issue.
Some people just aren't comfortable with human skin or bodies or anything with even the vaguest, most indirect hint of sexuality.
I still can't decide between the voice of a proper british guy with a monocle, or a southern belle. I love the idea of this going through Bakari's head though:
"Oh my. Someone said I over shared. I can't understand why they would have said...Oh drats!! I forgot my hat. I need to rectify this situation immediately!"
Also, I don't know if this is the first time you've done Bay to Breakers since you've been with ILB, but I would really like to know if you two coordinate matching clothes, because that would be amazing!
Plus we need to keep posting photos as Im still waiting on Jordan Read's promised bejeweled g-string photo - although Bakaris us pretty darn awesome ;-).
Hey, don't put your lack of photos on me. That was never part of the agreement
. I said I'd post photos like that when I get back to NOLA, which may or may not be this year, but I will do it. Now that a bar is actually set on that style of photos, I've got more work to do. :) As far as the comment from Northwestie goes, it appears that a Mod though it was a bit too close to a personal attack and addressed it, so we'll leave it at that. This is a safe place, for everyone, including Northwestie. I'm going to operate from the assumption that it was a joke in poor taste, or some other misunderstanding, and not anything malicious, and treat it as such moving forward. Although now I want a shot of this 60 year old rocking a bike up a hill, or doing jump splits (whatever those are), or hanging out on a climbing wall.
Post by: tj on May 15, 2016, 09:22:32 PM
Post by: Bakari on May 15, 2016, 10:22:24 PM
I don't know if this is the first time you've done Bay to Breakers since you've been with ILB,Yes
Quote
but I would really like to know if you two coordinate matching clothes, because that would be amazing!Also yes, (see below)
But for basically the entire 7.2 miles other than that picture, she was the one behind the camera.
A bunch of pics from today are here: https://goo.gl/photos/RmVy24qYdJDa19eh7 (https://goo.gl/photos/RmVy24qYdJDa19eh7) (note: two naked people appear among the pictures)
(note that all of the people posing with me are people who asked me to take a picture with them, and ILB took one while that person's friend took theirs)
And a few select moments of video are stitched together here: https://youtu.be/luC0mK-6UEk (https://youtu.be/luC0mK-6UEk)
On another note:
I haven't been mentioning it throughout, but every picture I've seen so far has been great! Y'all are one sexy bunch of frugal forum posters.
Also, the numbers that some people post, omg! All the weights lifted, miles run, and various other things, I'd be hard pressed to do most of them! Y'all are impressive and motivating - this is the only thread I've really participated in here for about the past two years.
Post by: jordanread on May 16, 2016, 03:12:24 AM
Be forewarned though, some of those photos are most definitely NSFW. :-)
Post by: JoRocka on May 16, 2016, 08:02:52 AM
..............but please no more selfies. Over-sharing
Not here. It's sharing exactly in line with some goals.Ah yea, and some folks THINK they are looking good, but...............Mod Note: Forum Rule #1
Forum rule number one appears to be don't be a jerk.... not don't post selfies.
I don't get it- it's not funny. even if it is a joke. It's rude.
Jordan was super diplomatic- but I'm flat out offended. I don't get it. I know I'm "new" to the group- but wtf?!?!?!
Quote
That includes, but is not limited to:
1. Don't be a jerk.
2. Attack an argument, not a person.
3. Your posts must not break any laws.
4. Be respectful of the site and other members.
5. No spam.
6. Use good taste. (See example below, 5/11/15.)
Also. Bakari- you're my hero this weekend. Seriously. that's awesome.
Post by: JoRocka on May 16, 2016, 09:05:20 AM
Thank you very much for clearing it up!
Sent from my SM-G920P using Tapatalk
Post by: Eric222 on May 16, 2016, 09:12:29 AM
Goals:
1. Bike > 200 miles/month, no matter the weather.
2. Minimize processed sugar. This means no candy (one exception per month).
3. Get from 2x20 regular crunches to my old routine of five types of crunches with 3x20 sets of each.
4. Continue to lose weight. Weight in Oct 2015: 220 lbs. Current weight: 200 lbs. Goal weight: 190 lbs. Stretch goal weight: 185 lbs.
Post by: Jon_Snow on May 16, 2016, 09:33:45 AM
J_S, I have a kayak question if you don't mind.
I live at the junction of two rivers (well, within walking distance anyway) and I've been seriously pondering buying a sit-on kayak for paddling. My primary reason for this choice is because they are a bucketload cheaper (can get one 2nd hand for a couple of hundred dollars) than the ones you sit in.
I used to paddle a canoe when I was a kid, but it was a massive big Canadian thing that wouldn't tip if you stood up and danced. Is a sit-on going to work for me, given I haven't paddled in about 25 years? Or would I be better waiting until I can get the funds stashed for a "proper" kayak?
I think a sit-on-top would be just fine. I am of the mind that yes, if you are interested in getting into long-distance paddling, an enclosed cockpit (I assume this is what you mean by "proper"?) is the way to go. But for having fun on a river...the cheaper option available to you makes sense. Just get out on the water anyway you can...and let the kayaking-paddle stroke start to work it's magic on your upper torso!
If you want to talk more about paddling - shoot me a PM or find me in my Journal. :)
Post by: jordanread on May 16, 2016, 09:58:07 AM
Okay. I was really confused at what was going on.i thought they were saying posting selfies was a jerk/mod rule I was like. Dafuk!
Thank you very much for clearing it up!
Sent from my SM-G920P using Tapatalk
Oh, you are on tapatalk, which for some reason does not show strikethroughs or colors (Mod Note is usually red, and the offending text is crossed out). I can understand the confusion. However, and I think it's because shiny stuff makes me think fabulous, but you may have some competition from Bakari.
Okay, now that I've found this thread and made some tangible progress that I'd like to keep going, can I join?
Glad to have you here Eric!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Is that seriously 300 crunches?
For those of you who don't know, Eric is a damn rockstar who has completely switched up his life over this past year(ish). He's rocking the biking, parenting, and other awesomeness.
Post by: JoRocka on May 16, 2016, 10:05:56 AM
Bakari kicked my ass in the fabulous department this weekend I stayed home and got drunk! (I mean I went to dance class and worked out- but other wise. Just Tequila!)
Sent from my SM-G920P using Tapatalk
Post by: hudsoncat on May 16, 2016, 10:14:10 AM
I'll go on record saying I enjoy the photos. You all look fabulous.
Bakari- I have to ask though, how did your feet feel after 7 miles in cowboy boots? I must admit I winced a little seeing those... my feet are a little sore just thinking about wearing something like that for a race.
Post by: Bracken_Joy on May 16, 2016, 10:28:08 AM
ETA: I was reflecting on why your adventure delighted me so much. I think it's because of the joy and laughter of everyone in the pictures. You brought levity to exercise, and gave a much needed break to people pushing themselves for betterment. I like that. So thank you! You're doing a sparkly job of bringing inspiration to the world.
Post by: jordanread on May 16, 2016, 10:31:32 AM
Post by: Bakari on May 16, 2016, 10:42:44 AM
Bakari- you're my hero this weekend. Seriously. that's awesome.
I felt the same way from your last set of pictures, and the accompanying comment
Just an FYI... For those concerned ed. Heavy lifting does not make you bulky... It makes you sexy.
Reminded me of my essay on women, physical strength, and feminism from a fer years back. You'd make another excellent example.
Oh, and also the female engineer who could pass for a fitness model... not what I think most people envision when they think of a woman with a nerdy, "manly" job!
Bakari kicked my ass in the fabulous department this weekend I stayed home and got drunk!
Only one day a year though. I get the impression that fabulous is just a way of life for you!
Bakari- I have to ask though, how did your feet feel after 7 miles in cowboy boots? I must admit I winced a little seeing those... my feet are a little sore just thinking about wearing something like that for a race.
The toes were pretty bad immediately after, but my knee had me hobbling around the rest of the day and I still can't raise my arms above shoulder level without pain today. Totally worth it.
Bakari, congratulations. You have won out for my "favorite MMMer" slot of this week. That is some boombox DEDICATION my friend. Sparkly, fabulous dedication.
ETA: I was reflecting on why your adventure delighted me so much. I think it's because of the joy and laughter of everyone in the pictures. You brought levity to exercise, and gave a much needed break to people pushing themselves for betterment. I like that. So thank you! You're doing a sparkly job of bringing inspiration to the world.
I'm not sure I could do a 135lb front squat without falling over. Your ripply back muscles belong right there with Jo and Yogi showing that strength can come in a sexy feminine package!!
ETA =? Estimated Time of Arrival?
Anyway, yeah, a lot of the fun for me is how much it makes everyone around me happy.
ETA: ahh! got it. Quite brilliant actually, if you know what it means. And now I do!!
Post by: Bracken_Joy on May 16, 2016, 10:49:23 AM
Post by: monstermonster on May 16, 2016, 10:54:18 AM
<3
Thank you for keeping this thread awesome.
I went to NYC this past weekend and only worked out beyond walking once (but got to do it at a fancy gym for free thanks to classpass!). But we averaged 8 miles a day of walking, so I consider that enough of a workout.
Post by: Eric222 on May 16, 2016, 01:30:13 PM
[Awww, shucks. :) Yes, that is seriously 300 crunches. I have these memories of what high school Eric was capable of...so I'll reach for that!Okay, now that I've found this thread and made some tangible progress that I'd like to keep going, can I join?
Glad to have you here Eric!! I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Is that seriously 300 crunches?
For those of you who don't know, Eric is a damn rockstar who has completely switched up his life over this past year(ish). He's rocking the biking, parenting, and other awesomeness.
Post by: jordanread on May 16, 2016, 03:35:37 PM
Aeryn, I've got your goal crossed off (with prejudice) in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Kicking ass! And yes, obstacle courses are a blast. Next year I'll probably do a few, like Tough Mudder, Warrior Dash, (maybe) Spartan, 02X summit challenges, and the GoPro Mountain Run. There are plenty here.Once I get into the OCR's more I might head out your direction to do a few since Colorado has so many Nebraska doesn't. Spartan was just out there last weekend
Oh, and Bakari (and others interested in ANW style stuff) I just learned that there is both a Wolf Pack tour, and a generic Ninja Qualifier in Longmonth (MMM HQ).
I don't know how useful the site is since I just checked my state, but Mud Run Guide (http://www.mudrunguide.com/) seems like a nice collection of events for the year. If it works for others, I'll add it to the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036).
I checked out the Mud Run Guide and it has about half the ones on my list (and one isn't technically a mud run, it's this (http://insaneinflatable5k.com/)) and a few I didn't know about
I don't think I'm doing any of them until next year, but definitely hit me up if you are in this area/state. I'll throw it on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036) soon.
Post by: cats on May 16, 2016, 03:39:00 PM
-negative chinups done 5/7 days
-2/3 days of doing beginner pullup exercises
-3/3 runs completed, two at target pace and one significantly slower (blergh)
So, mixed. In my defense, I spent the weekend feeling somewhat under the weather so took "off" from most exercise (except for the lousy run).
Having now posted that, I'm going to go put up the pullup bar and get going on today's negatives!
Post by: JoRocka on May 17, 2016, 09:51:34 AM
Bakari- you're my hero this weekend. Seriously. that's awesome.
I felt the same way from your last set of pictures, and the accompanying commentJust an FYI... For those concerned ed. Heavy lifting does not make you bulky... It makes you sexy.
Reminded me of my essay on women, physical strength, and feminism from a fer years back. You'd make another excellent example.
Oh, and also the female engineer who could pass for a fitness model... not what I think most people envision when they think of a woman with a nerdy, "manly" job!Bakari kicked my ass in the fabulous department this weekend I stayed home and got drunk!
Only one day a year though. I get the impression that fabulous is just a way of life for you!Bakari- I have to ask though, how did your feet feel after 7 miles in cowboy boots? I must admit I winced a little seeing those... my feet are a little sore just thinking about wearing something like that for a race.
The toes were pretty bad immediately after, but my knee had me hobbling around the rest of the day and I still can't raise my arms above shoulder level without pain today. Totally worth it.Bakari, congratulations. You have won out for my "favorite MMMer" slot of this week. That is some boombox DEDICATION my friend. Sparkly, fabulous dedication.
ETA: I was reflecting on why your adventure delighted me so much. I think it's because of the joy and laughter of everyone in the pictures. You brought levity to exercise, and gave a much needed break to people pushing themselves for betterment. I like that. So thank you! You're doing a sparkly job of bringing inspiration to the world.
I'm not sure I could do a 135lb front squat without falling over. Your ripply back muscles belong right there with Jo and Yogi showing that strength can come in a sexy feminine package!!
ETA =? Estimated Time of Arrival?
Anyway, yeah, a lot of the fun for me is how much it makes everyone around me happy.
ETA: ahh! got it. Quite brilliant actually, if you know what it means. And now I do!!
#nerdsforlife- I'm also an engineer. ;)
Post by: use2betrix on May 18, 2016, 05:51:55 AM
I've been trying to focus more on strength for the first time probably since high school. Before I had just been doing high volume bodybuilding type workouts.
My current bests (haven't maxed out) are 275x9 on bench, 315x8 on squat, and 415x10 on deadlift. I've always hated deadlift and thus never done it. Just accessory lifts like rack pulls and such. A few weeks ago my first time doing deadlift in several years I did 405x10, so I think I have a lot of room to grow there.
I'd like to get to a 2x body weight bench press, 2.5x squat, and 3x deadlift. I was 188 lbs this morning and can't see myself losing a whole lot more weight. Maybe to 180-185 max. We'll see.
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Post by: jordanread on May 18, 2016, 06:05:07 AM
Post by: EngineerYogi on May 18, 2016, 09:55:44 AM
I down about 30 lbs this year as of these photos a few weeks ago. I've actually lost a few more since. I find 1.5 lbs a week to be about a perfect amount of weight loss for me. It's funny that even though I've lost the weight, I get comments at the gym randomly that I'm looking "really big" even though I'm technically quite a bit smaller lol.
I've been trying to focus more on strength for the first time probably since high school. Before I had just been doing high volume bodybuilding type workouts.
My current bests (haven't maxed out) are 275x9 on bench, 315x8 on squat, and 415x10 on deadlift. I've always hated deadlift and thus never done it. Just accessory lifts like rack pulls and such. A few weeks ago my first time doing deadlift in several years I did 405x10, so I think I have a lot of room to grow there.
I'd like to get to a 2x body weight bench press, 2.5x squat, and 3x deadlift. I was 188 lbs this morning and can't see myself losing a whole lot more weight. Maybe to 180-185 max. We'll see.
Nice work! I bet the accessory stuff has really helped your deadlift, rack pulls are great. You could easily (and probably already have) hit the 300/400/500 strength standard for bench/squat/dead if you're repping where you currently are. And you're looking super lean! Looks like you have good genetics for vascularity too.
Post by: JoRocka on May 18, 2016, 10:03:10 AM
... Looks like you have good genetics for vascularity too.
yes- that. of course that.
I selfish need more pictures to come to the same conclusion.
#shameless
Post by: jordanread on May 18, 2016, 10:20:31 AM
I've been trying to focus more on strength for the first time probably since high school. Before I had just been doing high volume bodybuilding type workouts.
When you say high volume bodybuilding and not strength, do you mean exercises that were focused on leanness and looks? It sounds like that's what you mean, I just want to be sure.
Post by: use2betrix on May 18, 2016, 10:55:18 AM
As I have done in the past, and strongly believe in for my training, body type, etc, I have gone back in forth between high volume (I.e 16 sets of chest on chest day, 24 sets legs on leg day, etc) vs very few sets at extreme intensity, which is what I'm doing now.
So right now I do one exercise per muscle group in each workout, and hit 5 muscle groups a workout (2 day split). So say on flat bench I'll warm up with 135x15, 205x8, 265x4. Then is my actual all out to 100% failure set. So my last set will be 275 til failure (9-10 reps) then I will rest for 15 seconds, and do 275 til failure (3-4 reps) then immediately strip the bar down to 185 til failure (around 12-15 reps) then I do the same for shoulders, triceps, etc. it's beyond a soul sucking experience but it's great. The variations I've done in the past have been great as well, but this is my first time tracking weights and trying to really increase strength. Here's my current split.
Day 1
Biceps - Seated Alternating DB Curls
Forearms - Reverse Curls
Calves - Seated Calf Raises
Quads - Squats (4-8 reps)
Hamstrings - Standing Leg Curls
Day 2
Chest - Flat Barbell Bench (4-8 reps)
Shoulders - Upright Rows - Smith Machine
Triceps - Overhead Tricep push with DB
Back Width - Close Grip Cable Pull Down
Back Thickness - Deadlift (8-12 reps)
Day 3
Biceps - EZ Bar Cable Curls
Forearms - Cable Hammer Curls with Rope
Calves - Standing Calf Raises
Quads - Leg Press
Hamstrings - Stiff Leg Deadlift
Day 4
Chest - Flat Barbell Bench Press (8-12 reps)
Shoulders - Smith Military Press
Triceps - Machine Dips
Back Width - Hammer Strength Underhand Pulldown
Back Thickness - Close Grip T-Bar Rows
Day 5
Biceps - Straight Bar Curls (Free Weight)
Forearms - Barbell Wrist Curls
Calves - Leg Press Calf Raises
Quads - Squats (8-12 reps)
Hamstrings - Lying Leg Curls
Day 6
Chest - Decline Barbell Bench Press
Shoulders - Military Smith Press DB's
Triceps - Lying Tricep Extensions
Back Width - Wide Grip Pull Down
Back Thickness - Deadlift (4-8 reps)
Post by: Lagom on May 18, 2016, 11:47:08 AM
Yogi I'd imagine I'm there. Since I am just starting now to go heavier and less reps (4-8) my strength falls off quicker than what 1 rep max calculators tell me.
I workout at a powerlifting gym and have seen this a few times whenever bodybuilders join us until they adjust to the training. They are just two different disciplines. Bodybuilders can always smoke the pure powerlifters in high rep work, but just the opposite is usually apparent when maxing out.
I am not at all an expert in programming. By far my least mustachian expense is that I pay a trainer to write mine for me, but I will say I have made massive progress in strength over the past year due to that programming and I never work to failure unless I'm maxing out.
Typically, each week involves one heavy and one speed/rep day on Bench/Squat, with speed deadlifts thrown into the speed squat day (these consist of 10-12 sets of 1-2 reps for each at <75% 1RM, with a focus on form, speed, and explosiveness, plus accessories). Now that I can deadlift 500+ lbs, I only pull heavy once/month (substituting for a heavy squat day), which definitely helps with recovery and so far has not seemed to have slowed my strength gains.
Bench is for higher volume simply because recovery is faster. A typical heavy day, for example, would be 3x3 progressing from 75% to 95% during a cycle, and then 3x5 close grip @ 60-80% and 3x8 legs up wide grip @ 50-70%, and accessories. To reiterate, none of this is my programming, but +200 deadlift, +150 squat and +100 bench in a little over a year feels like pretty good progress to me! :)
Post by: Bracken_Joy on May 18, 2016, 04:21:45 PM
Anyway, while I can't exactly work on my fitness goals during my visit, I can at least appreciate the yield of my past efforts. (Not to mention wearing a bikini a couple times a day and having some ab definition is a pretty nice feeling too! But I'm far more proud of the functional than the aesthetic).
Post by: EngineerYogi on May 18, 2016, 04:28:16 PM
Visiting my parents, and I've really been feeling the weighlifting work I've been doing! Load a 75lb freezer up into a truck alone? No problem! Carry a large cooler full of ice water and meat 1/4 mi across a slippery dock and up a ramp so steep I have to take off my shoes to stay on it? Awesome, didn't even take a break! And more to the point, I took multiple trips doing this- packed the entire bed of a pickup, alone, in the rain, with lots of food and camping gear, in less than half an hour. (We thought we would be there longer and had to cut the trip short, so still totally full coolers).
Anyway, while I can't exactly work on my fitness goals during my visit, I can at least appreciate the yield of my past efforts. (Not to mention wearing a bikini a couple times a day and having some ab definition is a pretty nice feeling too! But I'm far more proud of the functional than the aesthetic).
Life PR! :D ;)
Post by: use2betrix on May 18, 2016, 06:44:25 PM
Yogi I'd imagine I'm there. Since I am just starting now to go heavier and less reps (4-8) my strength falls off quicker than what 1 rep max calculators tell me.
I workout at a powerlifting gym and have seen this a few times whenever bodybuilders join us until they adjust to the training. They are just two different disciplines. Bodybuilders can always smoke the pure powerlifters in high rep work, but just the opposite is usually apparent when maxing out.
I am not at all an expert in programming. By far my least mustachian expense is that I pay a trainer to write mine for me, but I will say I have made massive progress in strength over the past year due to that programming and I never work to failure unless I'm maxing out.
Typically, each week involves one heavy and one speed/rep day on Bench/Squat, with speed deadlifts thrown into the speed squat day (these consist of 10-12 sets of 1-2 reps for each at <75% 1RM, with a focus on form, speed, and explosiveness, plus accessories). Now that I can deadlift 500+ lbs, I only pull heavy once/month (substituting for a heavy squat day), which definitely helps with recovery and so far has not seemed to have slowed my strength gains.
Bench is for higher volume simply because recovery is faster. A typical heavy day, for example, would be 3x3 progressing from 75% to 95% during a cycle, and then 3x5 close grip @ 60-80% and 3x8 legs up wide grip @ 50-70%, and accessories. To reiterate, none of this is my programming, but +200 deadlift, +150 squat and +100 bench in a little over a year feels like pretty good progress to me! :)
Yeah I'm sure there are definitely better more programmed and mathematical ways of increasing strength, I just have to desire to do any of those programs at this moment. Right now since I'm typically lifting 3 days a week (occasionally 4) I either train lower body twice a week or upper twice a week, but usually not both. Couple that with 4 days of rest and it gives me time to recover (lots of glutamine helps too).
Here's my growth on my program so far:
March 18th (first day starting)
Squats 265x8
May 9th (last time I squatted)
315x8
March 24th (first day doing flat barbell bench)
255x10
May 4th
275x9
I can't say for deadlift since I just started but my first time back at it was April 26th 405x10 then again May 11th for 415x12.
Other lifts have gone up similarly. I expect the raise to slow down soon as it always spikes up when you start something new.
Post by: JoRocka on May 19, 2016, 07:02:47 AM
Yogi I'd imagine I'm there. Since I am just starting now to go heavier and less reps (4-8) my strength falls off quicker than what 1 rep max calculators tell me.
I workout at a powerlifting gym and have seen this a few times whenever bodybuilders join us until they adjust to the training. They are just two different disciplines. Bodybuilders can always smoke the pure powerlifters in high rep work, but just the opposite is usually apparent when maxing out.
I am not at all an expert in programming. By far my least mustachian expense is that I pay a trainer to write mine for me, but I will say I have made massive progress in strength over the past year due to that programming and I never work to failure unless I'm maxing out.
Typically, each week involves one heavy and one speed/rep day on Bench/Squat, with speed deadlifts thrown into the speed squat day (these consist of 10-12 sets of 1-2 reps for each at <75% 1RM, with a focus on form, speed, and explosiveness, plus accessories). Now that I can deadlift 500+ lbs, I only pull heavy once/month (substituting for a heavy squat day), which definitely helps with recovery and so far has not seemed to have slowed my strength gains.
Bench is for higher volume simply because recovery is faster. A typical heavy day, for example, would be 3x3 progressing from 75% to 95% during a cycle, and then 3x5 close grip @ 60-80% and 3x8 legs up wide grip @ 50-70%, and accessories. To reiterate, none of this is my programming, but +200 deadlift, +150 squat and +100 bench in a little over a year feels like pretty good progress to me! :)
exactly- the goals are completely different. It makes me laugh when people "shun" lifters who sit between sets and play on their phone.
OH really- tell me how much time you need between 5 x 3 sets at 80-85% of your single rep max? Resting is important. If you're lifting for strength- you rarely lift over 6 reps.
A really REALLY nice program is PHAT- which has a nice push pull split for strength and then hypertrophy days. I really am interested in doing it- but I just cannot support a 5 day a week lift schedule consistently. I could do it for a few weeks- but right now I run 12 week programming- and I just- couldn't do sustain that b/c it would require significantly less sleep.
But for those who want something that hits both- I would HIGHLY recommend PHAT.
Post by: Longwaytogo on May 20, 2016, 09:05:31 PM
Sat - Warrior Dash 5K
Sun - Relax
Mon - Lift weights, some cargo biking
Tue - Hard day at construction, demo/carrying
Wed - Dug 18 hole sin the ground and carried a ton (literally) of concrete around to the back of a house
Thur - 11 mile mountain bike ride
Fri - Lift Weights
Hoping to keep it going now, and here is a Warrior Dash pic just for fun:
Post by: jordanread on May 20, 2016, 09:19:35 PM
Eta... It might just be my phone. I'll check in the morning on the computer.
It's working for me now. That looks awesome! You have a good time?
Post by: prefixcactus on May 21, 2016, 01:32:23 AM
- The problem with setting my goals here is that almost never having exercised properly before I've no idea how easy or hard achieving them might be and how long it will take. So I'll post a progression:
- tier 0 (right now): 15x inverse (i.e. get myself up, then descend slowly)
- tier 1: 25x inverse
- tier 2: the first proper pullup of my life!
- tier 3: three pullups
- tier 4: 6 pullups
Pullups:
[/list]
Cycling:
- tier 0: 19.2 kph average speed over my 18.8km commute. Hold that.
- tier 1: 20+ kph
- tier 2: 22+ kph
- tier 3: 22+ over 25km
- tier 4: 24+ over 30km
- tier 5: never dip below 25kph when on the road (barring obstacles&traffic lights, of course) over 30km
I'd also like to get started with weight lifting, but I don't know where to get a good beginner's program
Post by: Longwaytogo on May 21, 2016, 06:36:33 AM
That looks awesome! You have a good time?
Yeah it was really fun!
We have been having an insanely wet Spring here so the trail degraded really quickly. Between that and the fact I was running with DW the Warrior Dash turned into a bit of a Warrior Walk at some points, but obstacles were still cool and a nice unique day outside.
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Post by: Eric222 on May 21, 2016, 06:55:27 AM
Is the Spartan similar to Tough Mudder? I did a Warrior dash a few years ago. Those are a lot of fun!That looks awesome! You have a good time?
Yeah it was really fun!
We have been having an insanely wet Spring here so the trail degraded really quickly. Between that and the fact I was running with DW the Warrior Dash turned into a bit of a Warrior Walk at some points, but obstacles were still cool and a nice unique day outside.
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Post by: jordanread on May 21, 2016, 09:31:51 AM
It appears my completely non research ideas about the races is correct. It looks like they're both difficult, except that Tough Mudder focuses a lot more on teamwork and collaboration while Spartan Race is a lot more individually based. I'm probably going to eventually do them in the following order: Warrior Dash, Tough Mudder, Spartan Race.
Post by: brute on May 21, 2016, 05:55:22 PM
Squat: 550 (Current 475)
Bench 365 (Current 315)
Deadlift : 650 (Current 575)
350 pound atlas stone over a 52" bar
Axle clean and press 275
This year I really want to get my self into position to take strongman nationals next year.
Post by: use2betrix on May 22, 2016, 01:37:02 PM
Goals for this year are
Squat: 550 (Current 475)
Bench 365 (Current 315)
Deadlift : 650 (Current 575)
350 pound atlas stone over a 52" bar
Axle clean and press 275
This year I really want to get my self into position to take strongman nationals next year.
Those are impressive numbers. What's your height and weight?
I want to keep losing weight but I feel like I may be at the point where if I keep losing it'll hinder strength gains.
Post by: Lagom on May 22, 2016, 01:54:19 PM
Goals for this year are
Squat: 550 (Current 475)
Bench 365 (Current 315)
Deadlift : 650 (Current 575)
350 pound atlas stone over a 52" bar
Axle clean and press 275
This year I really want to get my self into position to take strongman nationals next year.
Those are impressive numbers. What's your height and weight?
I want to keep losing weight but I feel like I may be at the point where if I keep losing it'll hinder strength gains.
Impressive indeed! I am a ways behind that level of strength, but in 1.5-2 years my own hope is to accomplish 525+ squat, 315+ bench, and 650+ deadlift at 6'4" and <242 lbs. I am told that weight is a bit low for my height, but I've always been a skinny dude and I'm not sure I want to blow up much beyond that. I'm a not-especially-lean 215 right now, so I have tons of muscle to gain before I push that number. We'll see how I feel when I get there!
That said, I hear you about weight loss, too. I was only 180 lbs when I started powerlifting a year and a half ago, and have gained over 30 lbs since then by training hard and eating like a maniac. The only problem is I'm sure at least 10-15 lbs of those gains is fat, and my pants are not fitting comfortably any more, which I hate! I really want to cut some fat, but I've been so addicted to the strength gains I'm afraid to do it.
Post by: brute on May 22, 2016, 03:26:01 PM
Goals for this year are
Squat: 550 (Current 475)
Bench 365 (Current 315)
Deadlift : 650 (Current 575)
350 pound atlas stone over a 52" bar
Axle clean and press 275
This year I really want to get my self into position to take strongman nationals next year.
Those are impressive numbers. What's your height and weight?
I want to keep losing weight but I feel like I may be at the point where if I keep losing it'll hinder strength gains.
Thanks man. I'm a fat powerlifter, 6'4" 302 pounds today. Been lifting for about 3 years now. Started out over 360 many years ago, lost 150 pounds in a year, stayed there for a while, then had a messy breakup and ate my way back up to where I had been under the auspices of "well, the more I eat, the stronger I get"
The good side is I'm 40 pounds lighter than I was 6 months ago, bloodwork is way better, and I'm a little stronger. Looking to hit around 275 then consider if I want to try to add muscle or keep cutting. Dropping fat has increased my speed for strongman, but is making bench gains a pain. Still, better health and cardio endurance will let me have fun longer, so it's worth it.
Post by: jordanread on May 23, 2016, 05:28:53 AM
Goals for this year are
Squat: 550 (Current 475)
Bench 365 (Current 315)
Deadlift : 650 (Current 575)
350 pound atlas stone over a 52" bar
Axle clean and press 275
This year I really want to get my self into position to take strongman nationals next year.
Brute,
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). Welcome to the gauntlet. That atlas stone looks crazy!! Glad to have you here.
The problem with setting my goals here is that almost never having exercised properly before I've no idea how easy or hard achieving them might be and how long it will take.
[...]
I'd also like to get started with weight lifting, but I don't know where to get a good beginner's program
PrefixCactus, we can modify your goals throughout the year. The first year is always a learning experience. Take a look at Jon_Snow's progress from last year, as an example. He roughly estimated some goals, and misjudged how much progress he'd make over the year, and blew all of them away. You can also look at my goals from last year. They almost all would have been easily attainable, except I slacked off and hit almost none of them. I love the progress you've made with the biking pace, so merely a 'maintain 19kph pace' would be a valid goal, with a stretch goal of consistently hitting 20kph. We can always modify them throughout the year, or add new ones as you get your routine locked in. Also, this year I spoke a bit about Journey goals, which aren't necessarily so much about hitting a mile stone, as consistently doing something. You'll see in my goals that I have a goal to just practice the slack line 20X this year, without any guidelines on that goal for the progress. I just need to get out and do it. Then I have another goal that is results based, that may come just by practicing, but may not. The goals are for motivation, benchmarking, and advice, not punishment. I don't know much about weight lifting programs, but Nerd Fitness (https://www.nerdfitness.com/workouts/) may have some decent starting ones for you.
Post by: Longwaytogo on May 23, 2016, 09:19:20 AM
Is the Spartan similar to Tough Mudder? I did a Warrior dash a few years ago. Those are a lot of fun!That looks awesome! You have a good time?
Yeah it was really fun!
We have been having an insanely wet Spring here so the trail degraded really quickly. Between that and the fact I was running with DW the Warrior Dash turned into a bit of a Warrior Walk at some points, but obstacles were still cool and a nice unique day outside.
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Spartan is a little different than Mudder and Warrior Dash in a couple ways -
1. There are three diff lengths - Sprint (3 miles) Super (8 miles) and Beast (12 miles) vs Warrior dash which is always 3 miles and Mudder always 12 miles (though they did recently add a half mudder to some cities)
2. Spartan is timed where the other 2 are more for the sense of completion
3. Mudder and Warrior dash say to just skip an obstacle if you not comfortable with it. Spartan if you can't complete an obstacle you have to do a 30 Burpee "penalty"
4. A lot of the Mudder/Warrior obstacles are just psychological (cold water, heights, confined spaces) where physically almost anyone can/could do them ( I saw plenty of really out of shape people) vs. a lot of Spartan ones require a lot of strength - rope climb, long monkey bars, carrying a 50 pound weighted bucket up a hill, etc.
All fun, but Spartan probably the hardest.
Ok, typing that has me checking out the DC spartan in an other window. Gotta think on it!
http://www.mensfitness.com/training/which-obstacle-race-right-you (http://www.mensfitness.com/training/which-obstacle-race-right-you)
It appears my completely non research ideas about the races is correct. It looks like they're both difficult, except that Tough Mudder focuses a lot more on teamwork and collaboration while Spartan Race is a lot more individually based. I'm probably going to eventually do them in the following order: Warrior Dash, Tough Mudder, Spartan Race.
Tough Mudder plays up on the team aspect which I'm sure would be fun but the one I did I ran by myself.
I would say your order is the correct way to go. It's what I did/plan to do. (have not done Spartan yet)
Post by: hudsoncat on May 24, 2016, 07:12:42 AM
4. A lot of the Mudder/Warrior obstacles are just psychological (cold water, heights, confined spaces) where physically almost anyone can/could do them ( I saw plenty of really out of shape people) vs. a lot of Spartan ones require a lot of strength - rope climb, long monkey bars, carrying a 50 pound weighted bucket up a hill, etc.
All fun, but Spartan probably the hardest.
I've never been around a Tough Mudder, but I would agree with this from what I've seen at Warrior Dashes (Completed several) and a Spartan race (only volunteered/spectated). The Spartans are much harder, much more physical. Warrior Dashes aren't that tough generally if you are in any kind of shape (or even fairly out of shape as LWTG mentioned. I was pretty out of shape/well overweight the first time we did one and managed to complete all the obstacles). The hardest part of their obstacles are usually just that they are caked in mud and slippery. Still a lot of fun, still a bit of a challenge, but nothing like what I saw at the Spartan race I volunteered at... I was super impressed with the competitors.
Had a great trip to DC with my students. I got a few runs in last week, but nothing else. Walked a TON in DC. Managed to get a nasty cold, hope it doesn't slow me down too much this week, though we will see how running goes tonight.
Post by: Eric222 on May 24, 2016, 08:33:48 AM
Biking in May: 225 miles. I'm toying with the idea of throwing in a few long rides this week just to see if I can hit 300. Long term goal is still 200.
Current progress on crunches: Now at 3 sets of 20 standard crunches. Form has gotten much better. Next week I'm adding crunches that focus on different groups.
Weight: Steady at 198-200 lbs. My body is busy moving weight around. Legs bigger, belly smaller. I'm not complaining.
Minimizing sugar: Had my bowl of ice cream for the month. Dates are dangerous things for willpower.
Notable observation: My coffee requirements have been cut by greater than 50% over the last month (unintentionally). I must be sleeping MUCH, MUCH better.
Post by: EngineerYogi on May 24, 2016, 11:18:17 AM
I went on a bike ride with stops for beer on Saturday, covered 29 miles total (longest stretch was 14.4 miles with a 600ft climb in elevation) and I've never ridden further than 5 miles before this. So that speaks to my overall conditioning and fitness and I'm really happy about that. I hope to do a long ride at least once a month from here on out.
My yoga habit is going strong, I still need to up my frequency but I'm getting there. I regularly am getting compliments on my practice, it always feels good. :) I unintentionally met the commander of the base fitness program, his wife is in the officer's spouses club I'm a member of. He and I chatted about me starting to teach once I get certified in August and he's happy to have me! :D Side gig, here I come.
Post by: Jon_Snow on May 25, 2016, 03:00:03 PM
My half marathon goal in June may well be in doubt....I tweaked my Achilles' tendon again...on a treadmill no less. I was good at 6.5 mph...then 7.0. Then decided to throw in a sprint of 7.9 mph...POP! Dammit. There is obviously something amiss when I try to lengthen my running stride, as everything seems fine when I keep my stride shorter...with more of a heel strike gait...but when I try to explode off the toes and power with the calves...it's NOT BEEN GOOD. I'll likely give running a break for a bit....thankfully I can keep my cardio level up with the stationary bike, which doesn't affect the Achillles at all...in fact it feels much better after a 30 minute pedal.
Today was particularly fun at the gym...because while I was there the good folks of this forum have been busy plying my Journal with puppy names. :)
Post by: AcftW on May 25, 2016, 08:01:07 PM
A few weeks ago I developed a tightness on the left side of my sternum while doing weighted dips, and it's been affecting my progression in a bad way. I took a week off after it initially happened, but it's still there even when I deload entirely and use only bodyweight. I'm pretty sure I pushed for more weight too quickly and am now paying the price. Good news is, no other chest exercises are affected, so I've been doing more push-ups to try and make up for dips.
I've also been doing high volume deadlift sessions instead of the usually 3x3 I had been. I dropped the weight significantly and started doing 10x3 (setsxreps). It feels great, and I've gotten back to basics regarding form.
Post by: Flyingkea on May 27, 2016, 08:42:03 PM
Right now, I'm couch potato - I walk my son (21 months old) to the park frequently, and chase him around the house, but that is very much the extent of my exercise. Oh and I take him to swimming lessons once a week.
So I curently have a rather vague goal of get fitter.
Why?
Because I want to model a healthy lifestyle for my son,
So I have an outlet for anxiety energy (which will help mental health)
So I like what I see in the mirror a bit more
So I have more energy and am overall healthier.
Now this may be a little excusitis, but I am moving interstate in a couple of months so right now gyms with their contracts are out, until I get to Broome. I do find I do better in group activities - I used to go to the gym, and use the equipment there, but never felt like I was achieving anything. I really want to get into some form of martial art (I used to do judo) and get into some kind of water sport. (Maybe kayaking.)
So I was wondering what tips people have for 1) getting started and 2) exercising with a toddler? (I don't get time away from him.)
Post by: Eric222 on May 28, 2016, 06:44:44 AM
...Disclaimer: These are all things that I've done, but I'm more of a loner when it comes to exercise.
So I curently have a rather vague goal of getting fitter.
...
I do find I do better in group activities - I used to go to the gym, and use the equipment there, but never felt like I was achieving anything. I really want to get into some form of martial art (I used to do judo) and get into some kind of water sport. (Maybe kayaking.)
So I was wondering what tips people have for 1) getting started and 2) exercising with a toddler? (I don't get time away from him.)
If you are willing/interested in running, I used to use a running stroller with DS. He loved it. To get started using something like the couch to 5k program is supposed to work pretty well.
Going to the pool with your toddler is actually a surprising amount of effort/work. They wear a life-vest, and you push/follow them around the pool as long as you can/they are having fun. It can be EXHAUSTING and is a surprisingly good workout. This is good especially if he already doing swimming lessons. Also, any chance you can swim laps a bit during his lessons? (Note to self: I need to start swimming this summer..)
Do you have a bike? There are a few options - you can get affordable stands that will convert your regular bike into a stationary bike (super dull though, but easy to do during nap time). Biking outside, similar to the bike stroller, you can get a toddler carrier to pull him along behind you.
These aren't specifically group activities, but there are possibly running groups in your area (try meetup.com) where there are all different paces of runners (their will probably be people doing Cto5K) and no one will complain about you bringing a toddler in a running stroller. You could also look for groups of people to bike with. In my experience, these groups always have a very wide spread in terms of ability/speed, so you'll usually have someone at about your pace. (I may be spoiled living in a big city).
Also, if you know other parents, maybe you could convince some of them to do these things with you.
Is there a martial arts place (dojo?) where you could get temporary kid care?
Good luck!
Post by: Lagom on May 28, 2016, 10:23:08 AM
Quote
So I was wondering what tips people have for 1) getting started and 2) exercising with a toddler? (I don't get time away from him.)
1) Don't have experience with a toddler, although the jogging stroller idea could work well, as would things like the squat challenge, which can easily be done at home. Grab a few dumbells and a kettlebell and you can do quite a few exercises on your own.
2) As someone who went from 6+ years of doing little to no exercise to feeling antsy when I miss a day at the gym, in my experience the first and most important step is pushing through the unfun first couple months and establishing routine. Once exercise is a routine, it gets easier, but it's still critically important to give in as little as possible on those days you're feeling unmotivated, as backsliding can be easy when the routine is still not very ingrained (you'll always be glad you worked out anyway).
I can only speak for myself, but over time I transitioned from forcing the workouts (and not particularly enjoying them), to habitually working out (occasionally having to push through low motivation), to really really enjoying working out and, as I said, feeling weird if I miss a day. The prospect of toiling for years before you're really fit can be daunting, but it gets exponentially easier and more fun the further down that road you travel.
I am also a big fan of specific goals (e.g. running a 5k without ever walking, deadlifting 200 lbs, whatever). Don't be too ambitious with the first one, but make it a slight stretch. It is so satisfying to meet a goal and doing so never fails to make me get even more ambitious with the next one. Good luck. We're here for you!
Post by: cats on May 28, 2016, 03:47:06 PM
...
So I curently have a rather vague goal of getting fitter.
...
I do find I do better in group activities - I used to go to the gym, and use the equipment there, but never felt like I was achieving anything. I really want to get into some form of martial art (I used to do judo) and get into some kind of water sport. (Maybe kayaking.)
So I was wondering what tips people have for 1) getting started and 2) exercising with a toddler? (I don't get time away from him.)
Do you have a bike? There are a few options - you can get affordable stands that will convert your regular bike into a stationary bike (super dull though, but easy to do during nap time).
Just wanted to chime in to say I have my road bike on a stand right now and have been using it to get some exercise in while my baby naps. It is effective. I recommend fast paced music and some kind of interval scheme (alternating between easy/moderate/hard pedaling) to make it less boring.
Post by: monstermonster on May 28, 2016, 04:08:23 PM
- Start running more again. Been super lazy about this as I've been doing an hour class every day and then I get unexcited about running. My cardio conditioning is lacking because of slacking on running.
- More outside time. Thanks to classpass, I kept working out through the dark and rain, but I'm aiming for some outside running and kayaking.
- Building flexibility. One of my goals for this year is getting my splits back - I'm still a long way off.
In other news, I'm going to my first yoga class ever tonight. Never thought I'd consider yoga as it seems too woo-woo and cultural-appropriation-y, but it's free on classpass and I think I might need some structured stretching/relaxing time. I'm trying Moda yoga which is like a "relaxed Bikram" according to the internet. If I hate it I never have to go again.
I've been a bit of a lurker lately on this thread but I gotta say I love reading about all your adventures and goals!
Post by: Primm on May 29, 2016, 10:40:14 PM
...
So I curently have a rather vague goal of getting fitter.
...
I do find I do better in group activities - I used to go to the gym, and use the equipment there, but never felt like I was achieving anything. I really want to get into some form of martial art (I used to do judo) and get into some kind of water sport. (Maybe kayaking.)
So I was wondering what tips people have for 1) getting started and 2) exercising with a toddler? (I don't get time away from him.)
Do you have a bike? There are a few options - you can get affordable stands that will convert your regular bike into a stationary bike (super dull though, but easy to do during nap time).
Just wanted to chime in to say I have my road bike on a stand right now and have been using it to get some exercise in while my baby naps. It is effective. I recommend fast paced music and some kind of interval scheme (alternating between easy/moderate/hard pedaling) to make it less boring.
And super effective apparently. Mathew Hayman won the Paris-Roubaix race this year on the back of a serious injury (a broken arm 6 weeks before the race) and pretty much only being able to use the trainer for that period due to his injury - can't change gears or brake, but can sit and pedal. Not a bad recommendation for a road bike on a trainer.
I must concur with the boring part though...
Post by: Lagom on May 29, 2016, 11:41:43 PM
It's a crazy feeling having your entire body feel utterly spent. Not sure I have ever felt this way after a mere lifting or crossfit session. Oddly, I kinda like it :)
Post by: MonkeyJenga on May 30, 2016, 04:08:41 AM
I've hit or exceeded my walking/biking goal for 2 weeks:
4-23: 1.5 hours biking, 3.3 mi walking
4-22: 8 mi
4-21: 5 mi
4-20: 5 mi
4-19: 6 mi
4-18: 5 mi
4-17: 6.5 mi
4-16: 5 mi
4-15: 5 mi and change
4-14: 5.3 mi
4-13: 5 mi
4-12: 6.4 mi (and 10 minutes stairs)
4-11: 5.6 mi
4-10: 5.5 mi (and 10 minutes stairs)
Nice! You're doing great! Glad to have someone else w/ a walking goal on this thread - mine is 1000km (620 mi) of hiking in 2016 (doesn't include day-to-day errand walking, just proper "hikes"). I'm at about 250km or 155 mi so far.
Oh hey there allsummerlong. Three cheers for walking goals. I don't get much actual hiking, so sidewalks are it for me. Let's pretend I'm not a month behind on this response.
I've been keeping up with my goals, although with much more variability. I'll skip a day, do 10 miles the next day, then 3, then 7. The average has worked out to be 5 miles a day, but I want to get back to some consistency. I don't want to get comfortable putting it off and relying on Future MonkeyJenga to make it up.
Post by: purephase on May 30, 2016, 04:15:19 AM
Post by: jordanread on May 31, 2016, 07:14:20 AM
As a reminder, here (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg924313/#msg924313)the post detailing where I was at in January:
I took the chart from that post, and added a column.
| Metric | January | May | Trend Direction | Difference |
| Weight (lbs) | 213.4 | 178.2 |  | 35.2 |
| BMI | 30.6 | 25.5 | | 5.1 |
| Body Fat (%) | 25.9 | 16.9 | | 9 |
| Neck (Inches) | 16 | 14.875 | | 1.125 |
| Forearm (Inches) | 11.875 | 11.375 | | 0.5 |
| Bicep (Inches) | 13.875 | 13 | | 0.875 |
| Shoulder (Inches) | 50 | 46 | | 4 |
| Chest (Inches) | 41.125 | 40.5 | | 0.625 |
| Waist (Inches) | 42.25 | 36.5 | | 5.75 |
| Hips (Inches) | 45 | 39 | | 6 |
| Thigh (Inches) | 25.125 | 21 | | 4.125 |
| Calf (Inches) | 16.5 | 16 | | 0.5 |
I'm shrinking!! This was not necessarily done on purpose, and I kind of expect things to shift soon. A huge part of it is having quit drinking, but another big part of it is shifting my relationship with food. I'm going to work on a draft of that post, because I think it will be helpful, along with a couple of ways I'm going to use this shift. I know I've lost a little bit of muscle, but it's mostly been fat, since beer is the only thing that consistently keeps me out of ketosis.
Goal number one accomplished. Just under a 10 minute PB at Sundays Edinburgh Marathon. Feeling tired and sore but very happy.
I've got that goal marked as complete!! I don't know a bunch about running times and stuff, but I'm pretty sure cutting 10:00 off your marathon time is bad ass!!
So I curently have a rather vague goal of get fitter.
Why?
Because I want to model a healthy lifestyle for my son,
So I have an outlet for anxiety energy (which will help mental health)
So I like what I see in the mirror a bit more
So I have more energy and am overall healthier.
Glad to have you here FK!! You've got a couple of suggestions already (and I seriously asked my SO to put a life vest on me and push me around a pool for a couple of hours...it sounds so fun!!), and since I don't have to deal with the fall out of the hikes I do with my nephew (I can give him back), I don't know how well that works, especially with a smaller person (I did take him on his first hike at like 2 1/2 - having a fit? I'm going to keep going, you better catch up before I get to the car). So I don't have much to contribute to that bit. However, I did take a bit of creative license with your goals and got a few added to the tracking post (no link, I don't have my shortcuts installed on this computer yet...but it's the second post of this thread). Some are general, some are fun, some are a middle step in figuring out what you want to do. I am more than happy to change them if any don't ring true, or you just don't want them there.
On that note, one of the goals I put for FK was to increase mirror lust. I just made that term up, and it's so much bigger than just fitness, but it applies. The term is more poetic and fun, but to me it really means just getting comfortable in your own skin. If that means that you kick ass working out, get all ripped and love that, or if it means that you find exactly what it is you want to do, and can look in the mirror knowing you can accomplish that, it's all good. It's about your very own perception of your very own body, whatever that winds up looking like.
Post by: hudsoncat on May 31, 2016, 07:20:06 AM
Goal number one accomplished. Just under a 10 minute PB at Sundays Edinburgh Marathon. Feeling tired and sore but very happy.
Way to go! That is an amazing amount of time to cut off!
Upper body on Friday, but what really did me in was moving over the past two days. My wife is pregnant and couldn't help much since she's dealing with nerve compression issues in her back
I laughed a little when I read this only because I have twice managed to get out of moving (once because of an all hands on deck work emergency and once I was put into the hospital with a severe reaction to a spider bite). It has become the family joke that I'll do anything to get out of moving. I haven't tried this method yet, maybe next move... nice work though powering through and getting the move done!
Check-in:
Last week was a weird week. Two really sucky runs, one really great run, two FANTASTIC bike rides, and one sucky swim. Every workout was either SUPER great or SUPER terrible. Ah well, at least it's another week down! I decided my strength work this week was taken care of when we loaded and unloaded a bunch of pavers for the yard. That plus a lot of yard work this weekend has left me way more sore than usual.
Post by: Flyingkea on May 31, 2016, 08:06:18 AM
I will have to try out some of these suggestions. We have a couple of bikes, but they're too big for me, so I might try selling one, or trading it for one my size.
And chasing him around the pool will be fun next summer! With his swimming lessons, its at a dedicated swim school, so I can't sneak off to do laps anyway. But one of the reasons I started swimming lessons was to get us both moving, so that has been a start.
Post by: Bracken_Joy on May 31, 2016, 08:12:53 AM
(http://i.imgur.com/nQywmt8.jpg)
Total hiked this year: 43.4 miles
I want to set a goal for miles hiked for this year. Suggestions welcome! We hike a lot in the summer usually. I think our beginning of this year is low for us. So I'm thinking maybe 150 miles? 200 miles?
Post by: Jon_Snow on May 31, 2016, 08:48:54 AM
2016 paddling challenge: 96.3/500km.
Almost a fifth of the way to my goal and it's not even officially summer yet...gonna blow this out of the water I think. :)
Post by: bloomability on May 31, 2016, 10:06:10 AM
So let's track a few numbers. I have January 2016 and May 2016 so I can compare both to August 2016 when that comes around.
Back Squat: 175; 205
Bench: 140;145
Deadlift: 270; 305
1 mile run: 7:16; 7:16 (yes, I ended up with the same time)
I love this thread because it has people doing every type of fitness things. I can get my sport specific discussion AND step away from my sport specific discussion to learn/enjoy a lot of different things.
Great 5 months so far! And I can't believe it's been 5 months.
Post by: cats on May 31, 2016, 11:12:19 AM
Running: doing really well on this one. I have done all of my scheduled runs, and aside from one mega-flop mentioned earlier, I have been hitting my target paces (often just barely, but that's good as it means I picked a challenging but not impossible time goal!)
Pullups: It seems doing something on this EVERY day is a bit challenging, but I have managed my 5 negative pullups at least 5/7 days each week. I'm able to descend smoothly through a larger portion of the range of motion required, so strength is increasing, I think. For my goal of doing the beginner greatist workout 3x/week...I've managed 2x/week, and frankly, the exercises are feeling easy. This month I start back at work so I'm not sure I'll do any better at achieving a 3x/week goal.
So for June, my goals are:
1) keep up with running as per RLRF training plan
2) advance to the greatist intermediate workout, plan on doing it 2x/week.
3) Continue with 5 negative chinups at least 5 days/week, but time the descent and work towards 15 sec/descent.
Post by: jordanread on May 31, 2016, 05:00:53 PM
I posted my stats earlier today, and I like to think that by any measure, it can be considered progress. A huge portion of what drove the weight loss was merely stopping drinking. All those empty calories and simple carbs plays havoc on my body composition. But something else happened as well, and it was kind of strange, although ultimately beneficial. I've done a fair amount of research on food and nutrition, as well as the physiological responses based on the person and the diet. One of the things that I've come across was intermittent fasting (IF for short). This wasn't anything that would be easy for me. Even at my previous thinnest, I was very much a garbage disposal, that only disposed of delicious things. I rarely mindlessly ate or snacked, but if something was delicious, I could easily eat so much of it that I puked (I normally avoided this, but my homemade cubanos...oh man). I was all about flavor. Combining them, trying new things, separating them out, figuring out what did what.
About a month ago, I started craving a cheeseburger. I blame prospector for that one, but with all of the places within a mile of my house, none of them really got me excited enough to go there. Finally, I found a pretty damn good burger place, and went off menu to ensure that I got exactly what I wanted based on what they offered. This was not a cheap burger (going off menu rarely is for me), and when I got it, it looked and smelled great. The first thought I had as I took the first bite was "Finally, I have a burger. Yum" followed quickly by "I can totally make a better one at home, and it would probably be cheaper". I realized that while my craving was merely psychological (as opposed to a nutritional defiency or something), my craving was for an excellent burger. I looked at those cravings, and came to the conclusion that pure excellence was my goal, which means that I can totally survive, and survive more comfortably than many people I see, on merely very good food.
Now here is the part that shifted for me a few weeks ago. I realized that I hadn't really given myself permission to make food that was 'just' really good. Anytime I cooked, it had to be absolutely amazing. Like the kind of amazing that causes wars when food is scarce (since I'm tooting my own horn a bit, it would probably cause wars if people merely thought food was scarce). Even my failed attempt at a Whole30 earlier this year resulted in Smoked Vindaloo Pork, which I wouldn't consider a quick and easy meal (even though it kind of is). A single comment from JS caused me to create an entire Baja inspired meal, surrounding a freaking appetizer. Don't get me wrong, I love doing all of this stuff, but like foods that are delicious and too rich to eat all the time, I never didn't do something like that epic craziness.
Even though it started with that most Unmustachian tendencies of restauranting, it evolved into a relatively fundamental shift in the way that I viewed food. I can quickly and easily make food that can be considered very good, and my expectations were so much higher usually. However, my expectations for excellence hit very rarely. I can only remember about 2 times in the past year (including the cheeseburger incident of 2016) where I had a craving like that. I gave myself permission to enjoy the very good meals I made, but it wasn't to that level of so damn good that I wanted to gorge myself. Now don't worry, I still make excellent meals every other week at least, but by enjoying these very good meals, I was able to look beyond the flavor (in addition to...I'm not a monster), and really feel exactly what the effects were on my body. As I ate this very good food, I was able to start paying attention to how it 'sat' in my stomach, how it made me feel 10, 30, 60 minutes after I ate it. How it effected my sleep and how it effected my hunger.
As is obvious from the pictures I posted (especially at the beginning of this year), I'm in no danger of starving to death. I've got some fuel saved up. And as my body shifted to wanting to use that fuel, I realized that I didn't get hungry nearly as often as I felt obligated to eat. So I didn't eat when I didn't feel hungry. I didn't get lethargic, I didn't get sick, I didn't slow down. I just didn't feel the need to eat just for the sake of eating. I didn't eat because it was 'lunch time', I didn't eat because I 'might' need the energy. And mapping it out, I was naturally doing IF, but without trying. Also, my body was happily chugging away while gnawing on my excess fuel stores.
This has been interesting for me. I never gave much thought to my relationship with food in the intimate context of day-to-day consumption. It was always in the context of the global ecosystem, sustainability, and the like. It's kind of cool. I know people here have mentioned they are having interesting relationships and shifts when it comes to food, but I wanted to write this out to open the door to some additional thinking. I'm still a bit iffy on having a discussion on nutrition in this thread (see the first post for reasons why), but I hope this post helps. I tried to keep this as closely related to Strength & Fitness as I could, and I'm going to quote this post and delve into more ethereal concepts in my journal.
Post by: RonMcCord on May 31, 2016, 08:46:58 PM
- Complete a 10K run
- Complete a 5k in under 30 minutes
- 1 set/5 pullup (Stretch: 1set/>10 pullups)
- Drop weight to 145lbs
Side notes. I think it'd be cool to do handstand pushups, but I'm not adding them to the goals right now because I have literally no space to do them. Second thing, I've been doing dips, but I'm not sure if I'm doing them right. Should my shoulders be going up when I go down?
Post by: Eric222 on June 01, 2016, 04:37:17 AM
Eric222
- Bike > 200 miles/month
- Minimized processed sugar. <= 1 cheat day/month
- 3 sets/20 crunches (5 different types - 300 crunches)
- Lose 10lbs of fat (STRETCH: 15lbs)
Month of May Progress:
Biking in May: 280 miles. Crushed it. I'm leaving the goal at 200, but I expect this month to not be all that unusual.
Despite parents' visiting: Only 1 cheat day in May (I had some amazing caramel and sea salt ice cream at the end of a date).
Crunches: Up to 3 sets of 20 normal crunches - with appropriate form now. Much less flailing around as I get towards the end of the set.
Weight: ~ 1 lb decrease on average. Between ~198-200 lbs. I attribute this to the redistribution of fat from my belly to muscles in my legs. You can feel my abs now (they exist!), even if they are buried under my belly. I had to buy a new belt - which seems like progress.
Post by: JoRocka on June 01, 2016, 07:21:44 AM
I love the shift to allow yourself to enjoy damn good food you've made for yourself. A big thing on MFP that we talk about with folks is their relationship with food and kind of "realigning it" so that's a HUGE step- and bonus that you've actually realized it yourself!!!
#deliciousfoodforlifeandstilllookgoodistotallyathing
yeah I made that up.
For myself- quick May wrap up
-success in that I hit my pregoal weight from my bulk- 159.3 WINNING
- Not a success- I have one month to push a little harder to drop another 5 pounds- I'd like to be closer to 150-155 for my dress fitting- I'm annoyed at being constantly "160 something" I want some fucking shoulder caps damnit- and that will never happen at this body weight. <hurumph>
- Pretty pleased with workouts- feeling strong.
- Hip/SI joint was doing well up until this week- walking on job sites in heavy boots through sand I think is causing issues
- Food is going well in terms of spending/budgeting/eating
- dance is going well for the most part- but I'm getting ready to ramp down a little bit due to my upcoming wedding buisness. Then ramp back up- hopefully long term goal is to take a Level 2 certification in Ca next July- so I'll begin prepping for that soon.
Post by: Bakari on June 02, 2016, 06:40:24 PM
...
Metric January May Trend Direction Difference Weight (lbs) 213.4 178.2 35.2 BMI 30.6 25.5 5.1 Body Fat (%) 25.9 16.9 9
Waist (Inches) 42.25 36.5 5.75 Hips (Inches) 45 39 6
Very impressive!
In a fairly short time too.
Keep it up - they say that's the hardest part
Post by: brute on June 02, 2016, 06:47:16 PM
295 on the scale today. Been a while since I was under 300. Arms taped at 18.75" and quads are coming in at just under 30"
Little less fat, little more muscle, slowly getting stronger. I'll take it.
Granted I'm about to wreck my weight loss in 2 weeks on the honeymoon. I am eating everything. Not just a lot. I intend to cause food shortages.
Post by: mtn on June 03, 2016, 07:32:47 AM
Toyed around with deadlifts today. Hit several easy singles with 500. Re-did my platform so that it's a little more level (sloped garages suck) and the strain is gone in my lats and triceps from keeping the bar from swinging out. Thrilled is too simple a word.
295 on the scale today. Been a while since I was under 300. Arms taped at 18.75" and quads are coming in at just under 30"
Little less fat, little more muscle, slowly getting stronger. I'll take it.
Granted I'm about to wreck my weight loss in 2 weeks on the honeymoon. I am eating everything. Not just a lot. I intend to cause food shortages.
Ask yourself if the food is really that good. I'm still recovering from our trip to an all inclusive in Jamaica. Now, if I were to do it again I'd probably eat 2 things the whole trip--a lot more of those than I did--and a lot less of everything else. Except the beer and the rum.
Post by: hudsoncat on June 03, 2016, 09:56:53 AM
Last night my job was to run with the kids. With the younger ones there was a lot of stopping to sort out pile ups and putting shoes back on. For the older kids/longer races there was a lot of trying to keep up (some of those kids are way faster than me!) or hanging out with some stragglers with encouraging words (a mile is a lot longer than some of them realize). By the end of the summer they usually have more than 800 individual kids participate. It is a super cool program that encourages kids to be active and did I mention is is completely free for the kids?
I was much more tired after that than my normal runs even though I didn't get in the mileage I usually do, but it was a lot of fun!
Post by: mm1970 on June 03, 2016, 10:27:17 AM
Had an interesting 'workout' last night. My local running club does a summer program for kids at a park on Thursday evenings. Completely free races for kids 0-18 ranging from 25 yards to a mile. The little (running the 25 and 50 yard 'dashes') get participation ribbons. The older kids compete weekly for season's end prizes (earn points on placement, most improved, etc). And everyone gets a Popsicle.I did my best to run my kids ragged this weekend. We went to the beach with my hubby, 10 year old, his friend, and the 3 year old. At one point we were playing tag in the water (about 2 inches of water). I discovered that I can outrun the 10 year old boys!! For a bit anyway.
Last night my job was to run with the kids. With the younger one there was a lot of stopping to sort out pile ups and putting shoes back on. For the older kids/longer races there was a lot of trying to keep up (some of those kids are way faster than me!) or hanging out with some stragglers with encouraging words (a mile is a lot longer than some of them realize). By the end of the summer they usually have more than 800 individual kids participate. It is a super cool program that encourages kids to be active and did I mention is is completely free for the kids?
I was much more tired after that than my normal runs even though I didn't get in the mileage I usually do, but it was a lot of fun!
Post by: jordanread on June 03, 2016, 12:18:25 PM
Had an interesting 'workout' last night. My local running club does a summer program for kids at a park on Thursday evenings. Completely free races for kids 0-18 ranging from 25 yards to a mile. The littles (running the 25 and 50 yard 'dashes') get participation ribbons. The older kids compete weekly for season's end prizes (earn points on placement, most improved, etc). And everyone gets a Popsicle.
Last night my job was to run with the kids. With the younger ones there was a lot of stopping to sort out pile ups and putting shoes back on. For the older kids/longer races there was a lot of trying to keep up (some of those kids are way faster than me!) or hanging out with some stragglers with encouraging words (a mile is a lot longer than some of them realize). By the end of the summer they usually have more than 800 individual kids participate. It is a super cool program that encourages kids to be active and did I mention is is completely free for the kids?
I was much more tired after that than my normal runs even though I didn't get in the mileage I usually do, but it was a lot of fun!
That is awesome. Is there details somewhere online? I personally hate running, but the idea of a free communal health thing intrigues me. I live right by a park with an awesome loop around the lake, and plenty of workout equipment (rings, parallel bars, pull up bars, balance beams, a sit up thing) and was thinking about starting something like that. More for my own accountability, but if it helps other people, cool!
Post by: hudsoncat on June 03, 2016, 01:39:14 PM
That is awesome. Is there details somewhere online? I personally hate running, but the idea of a free communal health thing intrigues me. I live right by a park with an awesome loop around the lake, and plenty of workout equipment (rings, parallel bars, pull up bars, balance beams, a sit up thing) and was thinking about starting something like that. More for my own accountability, but if it helps other people, cool!
Here is the website: http://coyotekids.ckrr.us/ They haven't updated it in a year, but the FAQ's give a little more information.
Here is the facebook page: https://www.facebook.com/CoyoteKidsKokomo/ With a lot of pictures of happy, running kids from last night!
Club Website: http://www.clubkokomoroadrunners.com/ I honestly can't remember if there is anything for Coyote Kids on the club website, though it tends to have up to date information at least. I can't check it from work, for some reason the site is blocked. At leas they haven't blocked this forum yet. :)
This is my first year helping with Coyote Kids (and my first year as a club member). I've been running club races for a couple years, but never joined because, honestly, I didn't want to spend the money. I did this year once I talked to a club member and realized what all my $20 per year family membership goes to help support. This program (it also has a LOT of support/sponsorship from local businesses as you can imagine). A free timed 5K and one mile races every Wednesday night. Low cost local races (most are under $15, several $10 or under). Not to mention a couple scholarships each year to local kids going off to college. It's a pretty great group of people and a group doing things worthy of support.
I wasn't sure what to expect last night given how out of date the webpage is, but it's a well oiled machine that is so well known in the community that I'm not sure people even really use the webpage. Certainly plenty of kids and families made it last night! I should note, I don't even particularly like children (Seriously, my friends are very confused why I volunteered for this), but I actually had a lot of fun and enjoyed working with the kids.
Post by: EngineerYogi on June 03, 2016, 01:52:39 PM
Toyed around with deadlifts today. Hit several easy singles with 500. Re-did my platform so that it's a little more level (sloped garages suck) and the strain is gone in my lats and triceps from keeping the bar from swinging out. Thrilled is too simple a word.
295 on the scale today. Been a while since I was under 300. Arms taped at 18.75" and quads are coming in at just under 30"
Little less fat, little more muscle, slowly getting stronger. I'll take it.
Granted I'm about to wreck my weight loss in 2 weeks on the honeymoon. I am eating everything. Not just a lot. I intend to cause food shortages.
You are a monster! My waist measurement is smaller than your thighs. :O Impressive deads!
Post by: Longwaytogo on June 06, 2016, 06:06:51 AM
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Well, I went ahead and signed up for the Spartan during their Memorial day sale.
It will be much tougher than the Warrior Dash so I can't "fake" my way through it.
just under 3 months to train!!
http://www.spartan.com/en/race/detail/1146/overview
Post by: jordanread on June 06, 2016, 06:12:57 AM
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Well, I went ahead and signed up for the Spartan during their Memorial day sale.
It will be much tougher than the Warrior Dash so I can't "fake" my way through it.
just under 3 months to train!!
http://www.spartan.com/en/race/detail/1146/overview
Dude, that's awesome!! Do you want me to add a goal about completing it, or with a time limit, or something? Or are you good with not making it a goal?
Post by: JoRocka on June 06, 2016, 11:38:31 AM
Toyed around with deadlifts today. Hit several easy singles with 500. Re-did my platform so that it's a little more level (sloped garages suck) and the strain is gone in my lats and triceps from keeping the bar from swinging out. Thrilled is too simple a word.
295 on the scale today. Been a while since I was under 300. Arms taped at 18.75" and quads are coming in at just under 30"
Little less fat, little more muscle, slowly getting stronger. I'll take it.
Granted I'm about to wreck my weight loss in 2 weeks on the honeymoon. I am eating everything. Not just a lot. I intend to cause food shortages.
Glad you got that fixed- my gym floor isn't quite level- and it's really annoying- the bar rolls constantly and either you have to set up "crooked" to get to the bar- or set up straight and pull the bar into you. so super annoying.
I don't know if it's made a huge difference in my body- since there are few options and it's not the same exact consistently uneven pull.
Congrats on the honeymoon/marriage- good luck eating all the things. Mine's coming in September- and we don't have plans yet- but I'm pumped about eating all the things. Because #fatkidproblems.
Post by: athiker10 on June 06, 2016, 08:07:35 PM
Before I re-started New Rules, I had been focusing on squats & deadlifts-my max (not 1RM) on Squats was 155 (I believe? I need to record things better) and on Deadlifts (with a hex bar-it's easier for my back) was 195. Now for the same reps, I'm down to about 170 on deadlifts and I don't even know for squats (due to the move being a squat to push press), but with this program, I'm seeing more upper body gains which I had been struggling with before going back to this program. You get some, you give some!
Post by: Longwaytogo on June 06, 2016, 08:24:42 PM
Still debating if I want to do the Spartan at the end of August. It's much harder and I'd do it by myself. May choose to allocate my time/discretionary funds to a Mtn Bike event I like instead.
Well, I went ahead and signed up for the Spartan during their Memorial day sale.
It will be much tougher than the Warrior Dash so I can't "fake" my way through it.
just under 3 months to train!!
http://www.spartan.com/en/race/detail/1146/overview
Dude, that's awesome!! Do you want me to add a goal about completing it, or with a time limit, or something? Or are you good with not making it a goal?
thanks! Hopefully it does the trick and keeps me focused over the Summer.
Guess I'm in-different as to Goal/not goal. Short of injury I'll def finish it. No idea what a realistic time to shoot for is. Looking at the results from last year the front runners were right around an hour. But then there were people all the way at 3-4 hours :P I've also heard occasionally there are back ups at the obstacles; which may cause some of the long times.
So, I guess yeah don't bother adding it. Thanks though.
All 4 of my initial goals should factor in with my training for the race though -
Quote
1. Complete a set of 10 pull ups
2. Bike 1000 miles
3. Achieve approx 15% Body-fat
4. Bench my weight, Dead lift and squat 1.5 my weight
1. Still kind of stalled at 3 pull-ups. Actually recently switched back to inverted rows to try and get my reps up, and then will go back to pull ups. Lots of upper body obstacles to use this strength for, rope climb, monkey bars, etc.
2. Bike was stolen last year and only recently replaced. So I'm only at approx 80 miles so far this year. Gotta have a kick ass biking Summer to hit the 1000. I sort of loathe running so lots of my cardio comes from biking.
3. Hmmm... need to seriously reduce the liquid carbs/calories to get this one on track. A leaner LWTG will be easier to get over/under/through obstacles!
4. In progress, lifting two times a week currently. May switch to 3 but probably stick to 2 and incorporate 1-2 body weight days. Stronger = Better for bucket carry, wall climb, etc.
Post by: Bakari on June 06, 2016, 09:56:59 PM
Now I'm finally going back to trying to pick up the heaviest things I can, and then try to pick up a little more than that a few days later.
Happy to discover I haven't really lost any ground.
My record for week of 24 Feb was 5@110 for overhead press and 4@+75 pullup, Saturday did 4@115 and 5@65
Better yet, my deadlift at the time was 5@240. Today; an all-time PR, 1@300#!
Experienced some really weird sensation I never have before, from the moment the bar left the ground till I let it go again, it was like it stopped feeling heavy, everything in the room became muted, and I felt pressure in my head like I was changing elevations rapidly.
Post by: jordanread on June 07, 2016, 06:56:16 AM
I am ashamed to admit that I have been intimated from posting in this thread because of being intimidated by the weights being shared! I'm currently working through a second round of New Rules of Lifting for Women after about 2 years of a) recovering from a low back strain/misalignment of my pelvis and b) just doing my own thing. It's fun and I can't wait to try out Strong by the same authors. The programs look good.
Before I re-started New Rules, I had been focusing on squats & deadlifts-my max (not 1RM) on Squats was 155 (I believe? I need to record things better) and on Deadlifts (with a hex bar-it's easier for my back) was 195. Now for the same reps, I'm down to about 170 on deadlifts and I don't even know for squats (due to the move being a squat to push press), but with this program, I'm seeing more upper body gains which I had been struggling with before going back to this program. You get some, you give some!
Since I wasn't really able to find the actual NROL For Women program, how do you want me to add your goal? Complete the program? Are there progression standards?
Glad to have you!! Don't feel intimidated by other people here. This is the 2nd year of this gauntlet, and some people have almost 18 months of working out, just in this thread (never mind the time spent before this). Strength & Fitness, as meant in this thread, isn't something that can be accomplished by doing a 30/60/90 day program. Those have their place, but this gauntlet is for sustainable gains and growth. We're about creating the habit of working out, eating right, whatever. If you look at the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034), you will see that everyone is different, with different goals, desires, and methods. Around here, we embrace the differences between people.
Granted, feel free to use some of the other participants as motivation if you have that competitive urging, just realize that most of us are only in a competition with out past/future selves. I will say that I will occasionally use some of the photos and stories as a bench mark. When I do any kind of stretching, I compare myself with Zikoris (and realize that she could probably beat me up), when I catch a glimpse of my back in a mirror, I compare my leanness with that of Bracken_Joy (and realize that she could probably beat me up). When I wear a bow tie, I compare myself to Bakari (and he definitely outsparkles me), when I find myself belly dancing, I compare myself to JoRocka (and realize I'm not that fabulous), when I do yoga, I can't help but imagine the crazy stuff EngineerYogi gets up to (and realize that she could probably beat me up). And don't even get me started on Use2betrix. Freaking abs.
Anyway, this is a fun place. State your goals, I'll add them, and then jump in with us!!
Post by: jordanread on June 07, 2016, 07:07:38 AM
3 months I didn't next to no strength work - first I was training for ANW, (bodyweight and skill workouts), then I did crossfit, then a few weeks of light weight high reps for appearance's sake for B2B...
Now I'm finally going back to trying to pick up the heaviest things I can, and then try to pick up a little more than that a few days later.
Happy to discover I haven't really lost any ground.
My record for week of 24 Feb was 5@110 for overhead press and 4@+75 pullup, Saturday did 4@115 and 5@65
Better yet, my deadlift at the time was 5@240. Today; an all-time PR, 1@300#!
Experienced some really weird sensation I never have before, from the moment the bar left the ground till I let it go again, it was like it stopped feeling heavy, everything in the room became muted, and I felt pressure in my head like I was changing elevations rapidly.
Wow. I like that when fitness becomes a part of life, losses aren't so great when one switches up methods for a while. That lightheadedness type thing, is that messing with the lifts? I only get that way when I am upside down, so I have no advice to give on that front. Be careful.
Some of you may know that I recently started a really crappy commute, that requires me to get up early, and then do nothing. This is only my 3rd week, and since I don't get to ease into my mornings anymore, my workouts have been suffering. I'm going to have to double up a few workouts to hit my 80% goal. Anyway, this week I added an extra 15 minutes available, with the goal of working out. I did a few pushups and pullups yesterday, but not an actual workout, just something to get the blood moving. It most certainly helped my mood a bit, so I can't wait to figure out how an actual workout effects me. That should be tomorrow morning, as I'm going to get everything put in my panniers tonight, and then workout as soon as my coffee is made.
I realize that I was a bit lucky being able to make my own schedule for the last couple years, and discipline is much more important now. For all of those with a schedule and still working out, I salute you!!
Post by: JoRocka on June 07, 2016, 07:44:28 AM
I am ashamed to admit that I have been intimated from posting in this thread because of being intimidated by the weights being shared! I'm currently working through a second round of New Rules of Lifting for Women after about 2 years of a) recovering from a low back strain/misalignment of my pelvis and b) just doing my own thing. It's fun and I can't wait to try out Strong by the same authors. The programs look good.
Before I re-started New Rules, I had been focusing on squats & deadlifts-my max (not 1RM) on Squats was 155 (I believe? I need to record things better) and on Deadlifts (with a hex bar-it's easier for my back) was 195. Now for the same reps, I'm down to about 170 on deadlifts and I don't even know for squats (due to the move being a squat to push press), but with this program, I'm seeing more upper body gains which I had been struggling with before going back to this program. You get some, you give some!
No shame ever on your weights. Every one starts from SOMEWHERE- and often it's the bar.
You never should excuse or apologize for the work you're doing. It's work- just the same as everyone else and it's all welcome here.
Be proud of yourself for going through the program and making progress!!! That's a big huge step in and of itself!
Post by: brute on June 07, 2016, 07:53:58 AM
I am ashamed to admit that I have been intimated from posting in this thread because of being intimidated by the weights being shared! I'm currently working through a second round of New Rules of Lifting for Women after about 2 years of a) recovering from a low back strain/misalignment of my pelvis and b) just doing my own thing. It's fun and I can't wait to try out Strong by the same authors. The programs look good.
Before I re-started New Rules, I had been focusing on squats & deadlifts-my max (not 1RM) on Squats was 155 (I believe? I need to record things better) and on Deadlifts (with a hex bar-it's easier for my back) was 195. Now for the same reps, I'm down to about 170 on deadlifts and I don't even know for squats (due to the move being a squat to push press), but with this program, I'm seeing more upper body gains which I had been struggling with before going back to this program. You get some, you give some!
No shame! When i started, I could barely bench press 100 pounds as a 25 year old male weighing 200 pounds. It's all about progression and consistency, glad to have you on board!
Post by: Bracken_Joy on June 07, 2016, 09:43:17 AM
I am ashamed to admit that I have been intimated from posting in this thread because of being intimidated by the weights being shared! I'm currently working through a second round of New Rules of Lifting for Women after about 2 years of a) recovering from a low back strain/misalignment of my pelvis and b) just doing my own thing. It's fun and I can't wait to try out Strong by the same authors. The programs look good.
Before I re-started New Rules, I had been focusing on squats & deadlifts-my max (not 1RM) on Squats was 155 (I believe? I need to record things better) and on Deadlifts (with a hex bar-it's easier for my back) was 195. Now for the same reps, I'm down to about 170 on deadlifts and I don't even know for squats (due to the move being a squat to push press), but with this program, I'm seeing more upper body gains which I had been struggling with before going back to this program. You get some, you give some!
It wasn't all that long ago that I was using a dowel to practice back squat form, because my lats and shoulders were so tight that standing under the bar gave me a panic attack. I still have to pad the bar most of the time. Part of my workouts is picking the weight up, just once, under just the bar, and standing there for ~10 seconds. And we save that for the end of my workout, because it still makes me feel claustrophobic sometimes.
No shame! Time for an incredibly stupid song that I find really motivating (warnings: techno, warning #2: swearing): https://www.youtube.com/watch?v=GoJOVN2ycXQ (https://www.youtube.com/watch?v=GoJOVN2ycXQ)
Because remember:
Quote
He told me
Never compare to somebody else
The only person you should compare is with yourself
That means your today
should totally be
Better than your yesterday's you
If you believe
=D If that's not a motivational speech, I don't know what is!
Post by: jordanread on June 07, 2016, 09:53:35 AM
No shame! Time for an incredibly stupid song that I find really motivating (warnings: techno, warning #2: swearing): https://www.youtube.com/watch?v=GoJOVN2ycXQ (https://www.youtube.com/watch?v=GoJOVN2ycXQ)
Because remember:QuoteHe told me
Never compare to somebody else
The only person you should compare is with yourself
That means your today
should totally be
Better than your yesterday's you
If you believe
=D If that's not a motivational speech, I don't know what is!
Oh wow. I actually have the instrumental version of this song as my alarm. The words are cool though. New theme song for S&F?
Post by: athiker10 on June 07, 2016, 10:12:58 AM
Post by: Longwaytogo on June 07, 2016, 02:17:48 PM
LWTG, I am rooting for you! I can't wait to read about how you did. That is so bad ass.
I realize that I was a bit lucky being able to make my own schedule for the last couple years, and discipline is much more important now. For all of those with a schedule and still working out, I salute you!!
Hey, thanks man. Going to try and be a bit more active on this thread as well. i always read along but am going to try and post some progress more for accountability; and maybe some questions as they arise.
Yeah discipline is tough with a work/commute schedule; but really tough when you throw a few kids in the mix!!
Also JR, random question but since I know your in CO. Do you ski/board?
Post by: jordanread on June 07, 2016, 02:34:09 PM
LWTG, I am rooting for you! I can't wait to read about how you did. That is so bad ass.
I realize that I was a bit lucky being able to make my own schedule for the last couple years, and discipline is much more important now. For all of those with a schedule and still working out, I salute you!!
Hey, thanks man. Going to try and be a bit more active on this thread as well. i always read along but am going to try and post some progress more for accountability; and maybe some questions as they arise.
Yeah discipline is tough with a work/commute schedule; but really tough when you throw a few kids in the mix!!
Also JR, random question but since I know your in CO. Do you ski/board?
I can and have done both, and almost every year, the SO and I look at some of the deals, and discuss it. You know, we should go to Breckenridge this year and do some skiing/boarding (personally, I prefer snow-blading...short skis and I can do double black diamonds without issue). Yeah, that sounds good. Instead we wind up doing snowy hikes, sledding, and the like, and never actually get out there. I think it's been about 10 years since I've gone.
Post by: Longwaytogo on June 07, 2016, 02:42:30 PM
LWTG, I am rooting for you! I can't wait to read about how you did. That is so bad ass.
I realize that I was a bit lucky being able to make my own schedule for the last couple years, and discipline is much more important now. For all of those with a schedule and still working out, I salute you!!
Hey, thanks man. Going to try and be a bit more active on this thread as well. i always read along but am going to try and post some progress more for accountability; and maybe some questions as they arise.
Yeah discipline is tough with a work/commute schedule; but really tough when you throw a few kids in the mix!!
Also JR, random question but since I know your in CO. Do you ski/board?
I can and have done both, and almost every year, the SO and I look at some of the deals, and discuss it. You know, we should go to Breckenridge this year and do some skiing/boarding (personally, I prefer snow-blading...short skis and I can do double black diamonds without issue). Yeah, that sounds good. Instead we wind up doing snowy hikes, sledding, and the like, and never actually get out there. I think it's been about 10 years since I've gone.
Cool, just curious. It's one of my big Passions and always jealous of Colorado/Utah folks (but mostly CO). Def not very Mustachain though; one of the reasons I've tried shifting my focus more to Mountain biking the last couple years.
Post by: JoRocka on June 07, 2016, 02:43:41 PM
LWTG, I am rooting for you! I can't wait to read about how you did. That is so bad ass.
I realize that I was a bit lucky being able to make my own schedule for the last couple years, and discipline is much more important now. For all of those with a schedule and still working out, I salute you!!
Hey, thanks man. Going to try and be a bit more active on this thread as well. i always read along but am going to try and post some progress more for accountability; and maybe some questions as they arise.
Yeah discipline is tough with a work/commute schedule; but really tough when you throw a few kids in the mix!!
Also JR, random question but since I know your in CO. Do you ski/board?
I can and have done both, and almost every year, the SO and I look at some of the deals, and discuss it. You know, we should go to Breckenridge this year and do some skiing/boarding (personally, I prefer snow-blading...short skis and I can do double black diamonds without issue). Yeah, that sounds good. Instead we wind up doing snowy hikes, sledding, and the like, and never actually get out there. I think it's been about 10 years since I've gone.
Cool, just curious. It's one of my big Passions and always jealous of Colorado/Utah folks (but mostly CO). Def not very Mustachain though; one of the reasons I've tried shifting my focus more to Mountain biking the last couple years.
my brother worked in Vail for many years- he LOVED snowboarding. And he's chronically broke. I was like- well- you're hobby is hella expensive and you live where all the old white folks go to vacation- what were you expecting LOL
Post by: jordanread on June 07, 2016, 02:47:03 PM
Cool, just curious. It's one of my big Passions and always jealous of Colorado/Utah folks (but mostly CO). Def not very Mustachain though; one of the reasons I've tried shifting my focus more to Mountain biking the last couple years.
Yeah, I don't dislike it, but there is so much free stuff to do around here, it almost doesn't make sense unless you get a big group going, and make a party of it.
It's funny, here in CO, while there are a lot of bikers and the like, we have a disproportionate number of scuba divers (like me and the SO). When I went to Florida last year, some friends who live there said they have a disproportionate number of skiers. Always want what you can't have I suppose.
Post by: flan on June 08, 2016, 01:53:17 PM
I think the most reflective measurements on my body are weight and waist - together they should paint a picture of my progress decently, so here they are, and I'm picking back up on the bodyweight training as soon as my scab falls off! (literally).
Weight: 121 lbs
Waist: 29.7 inches
Literally the heaviest and widest I have been. Ever.
Post by: jordanread on June 08, 2016, 02:45:30 PM
I haven't checked in since setting my goals, and I am FAILING! I did complete 17/30 days of 30 days to stretching, but started slacking when I saw no improvements and switched over to bodyweight training (Mark Lauren's $5 app on the Apple Store). That went well for 2 weeks (8 work-outs! The most I've ever worked out! Real sore muscles!) but then I got into an accident that put staples in my scalp.... needless to say, physical exercise was not permitted for weeks, and now I'm a sad puddle of inflexibility and weakness :(
[...]
Literally the heaviest and widest I have been. Ever.
Mark Lauren has some really good stuff. I think I have You Are Your Own Gym on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). As one who failed miserably last year (first post of this year has a link to my failure wrap up from last year) and is actually doing pretty good this year, I can say that this experience will be nothing more than a super impressive benchmark when you tell the story of how you totally kicked ass the rest of this year. You've got this.
This thread has evolved into quite the resource in general, so if there is anything we can do to help/motivate/cajole, just post! And this is just for curiosity's sake, but do you mind sharing what happened? Well, maybe it won't be just curiosity, as we can collectively come up with something that works around (or helps) any residual injuries.
Post by: flan on June 08, 2016, 03:02:59 PM
I haven't checked in since setting my goals, and I am FAILING! I did complete 17/30 days of 30 days to stretching, but started slacking when I saw no improvements and switched over to bodyweight training (Mark Lauren's $5 app on the Apple Store). That went well for 2 weeks (8 work-outs! The most I've ever worked out! Real sore muscles!) but then I got into an accident that put staples in my scalp.... needless to say, physical exercise was not permitted for weeks, and now I'm a sad puddle of inflexibility and weakness :(
[...]
Literally the heaviest and widest I have been. Ever.
Mark Lauren has some really good stuff. I think I have You Are Your Own Gym on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). As one who failed miserably last year (first post of this year has a link to my failure wrap up from last year) and is actually doing pretty good this year, I can say that this experience will be nothing more than a super impressive benchmark when you tell the story of how you totally kicked ass the rest of this year. You've got this.
This thread has evolved into quite the resource in general, so if there is anything we can do to help/motivate/cajole, just post! And this is just for curiosity's sake, but do you mind sharing what happened? Well, maybe it won't be just curiosity, as we can collectively come up with something that works around (or helps) any residual injuries.
Thank you for your kind and encouraging words! I had the back of a hatchback slammed on my skull (accidentally! but with force..) so I bled like I was in a horror movie and then was Frankenstein for 2 weeks with a shiny row of staples under my hair. No worries, there was just a no-exercise, no-helmet, no-swimming ban for a while but no lasting impact expect for a new bald patch :)
Post by: EngineerYogi on June 08, 2016, 03:09:04 PM
I haven't checked in since setting my goals, and I am FAILING! I did complete 17/30 days of 30 days to stretching, but started slacking when I saw no improvements and switched over to bodyweight training (Mark Lauren's $5 app on the Apple Store). That went well for 2 weeks (8 work-outs! The most I've ever worked out! Real sore muscles!) but then I got into an accident that put staples in my scalp.... needless to say, physical exercise was not permitted for weeks, and now I'm a sad puddle of inflexibility and weakness :(
[...]
Literally the heaviest and widest I have been. Ever.
Mark Lauren has some really good stuff. I think I have You Are Your Own Gym on the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915036/#msg915036). As one who failed miserably last year (first post of this year has a link to my failure wrap up from last year) and is actually doing pretty good this year, I can say that this experience will be nothing more than a super impressive benchmark when you tell the story of how you totally kicked ass the rest of this year. You've got this.
This thread has evolved into quite the resource in general, so if there is anything we can do to help/motivate/cajole, just post! And this is just for curiosity's sake, but do you mind sharing what happened? Well, maybe it won't be just curiosity, as we can collectively come up with something that works around (or helps) any residual injuries.
Thank you for your kind and encouraging words! I had the back of a hatchback slammed on my skull (accidentally! but with force..) so I bled like I was in a horror movie and then was Frankenstein for 2 weeks with a shiny row of staples under my hair. No worries, there was just a no-exercise, no-helmet, no-swimming ban for a while but no lasting impact expect for a new bald patch :)
Ouch!!
Post by: EngineerYogi on June 08, 2016, 03:12:03 PM
*sigh*
Yoga teacher training starts in a week and a half, so I will accomplish yoga goals because of that for the next two months. I'm going to need to keep scheduling myself things like this to stay on top of it. Maybe some lifting oriented competitions are in my future or something cycling race/ride related?
Post by: jordanread on June 08, 2016, 04:47:20 PM
Hi, My name is EngineerYogi and unless I have a very specific extrinsic motivation I apparently suck at accomplishing my goals.
*sigh*
Yoga teacher training starts in a week and a half, so I will accomplish yoga goals because of that for the next two months. I'm going to need to keep scheduling myself things like this to stay on top of it. Maybe some lifting oriented competitions are in my future or something cycling race/ride related?
Oh. I just saw that your goal in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) mentioned may. Do you want to add a new goal for June, or modify that one to be an annual goal (note: if you choose the latter, I expect that you will greatly increase the number of classes required
). If you need extrinsic motivation for the bike commuting, what about leaving your car at work or something? I found my riding greatly increased when the fuel pump went out in my car (I suggest something less drastic).
Post by: athiker10 on June 08, 2016, 06:20:32 PM
It's interesting to hear the outdoorsy avocations here! I'm in the Northeast and backpacking (thru-hiked the AT in 2010) has always been my thing. I'm going for a weekend in two weeks and the main problem is figuring out how we'll get there (the 2-3 of us don't own cars). I'm excited to hang out in the woods and do nothing or go for a long walk and then read and sleep.
One side benefit about being consistent with lifting and the NROLFW program is that a work shirt that was too tight last summer is slightly looser and therefore wearable now! (My partner also consistently compliments my strong back)
Post by: jordanread on June 09, 2016, 03:04:23 PM
Between you guys and the people on the Nerd Fitness forums I've apparently been driven toinsanityawesomeness.
FTFY
Post by: EngineerYogi on June 09, 2016, 03:28:25 PM
Hi, My name is EngineerYogi and unless I have a very specific extrinsic motivation I apparently suck at accomplishing my goals.
*sigh*
Yoga teacher training starts in a week and a half, so I will accomplish yoga goals because of that for the next two months. I'm going to need to keep scheduling myself things like this to stay on top of it. Maybe some lifting oriented competitions are in my future or something cycling race/ride related?
Oh. I just saw that your goal in the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034) mentioned may. Do you want to add a new goal for June, or modify that one to be an annual goal (note: if you choose the latter, I expect that you will greatly increase the number of classes required
If you need extrinsic motivation for the bike commuting, what about leaving your car at work or something? I found my riding greatly increased when the fuel pump went out in my car (I suggest something less drastic).
Once I hit 20 classes I will think of something new. I'm at 10 or 11 classes right now...
That's an interesting thought, I have two cars at the moment with DH away. Maybe I should give my keys to my neighbor? Or just refocus on the goal and get my butt to it... (which reminds of this funny story about a girl on a diet who gave her peanut butter to the neighbor so they could make sure she'd only have 1 serving at a time, except one day the neighbor wasn't home so she broke into the house and ended up eating the whole jar...girls on diets are crazy... and the point of my story is I don't want to have to break into my neighbors house for my car keys...)
Post by: meerkat on June 09, 2016, 05:37:28 PM
Now don't you just feel terrible? :)
Post by: EngineerYogi on June 10, 2016, 08:19:14 AM
I just wanted you guys to know it's your fault I went to the gym today after several weeks of not going (illness, next to no sleep). You hear that? IT'S ALL YOUR FAULT. It's also this forum's fault in general that I was able to grab a lunch out of the freezer from the batch I made ahead rather than going out for lunch today.
Now don't you just feel terrible? :)
Success! I mean... plain awful. ;)
Post by: Eric222 on June 10, 2016, 08:32:39 AM
Speaking of insanity.....I'm considering starting to do triathlons again....what is wrong with me? I even went swimming yesterday!Between you guys and the people on the Nerd Fitness forums I've apparently been driven toinsanityawesomeness.
FTFY
Post by: jordanread on June 10, 2016, 08:49:20 AM
Speaking of insanity.....I'm considering starting to do triathlons again....what is wrong with me? I even went swimming yesterday!Between you guys and the people on the Nerd Fitness forums I've apparently been driven toinsanityawesomeness.
FTFY
I'm certain that has nothing to do with other things going on. Totally independent event.
Post by: jordanread on June 11, 2016, 10:18:39 AM
Hell yeah! Way to go.Despite almost dying twice and taking a shortcut that cut three miles, I do feel like a badass for my ride yesterday. I stopped when I needed to, got back on the bike when I was ready, and finished 20 miles despite a heat index that was flirting with triple digits. Hills are still the bane of my existence and I over heated at one point but I did better than the ride last year even though it was much hotter this time.Between you guys and the people on the Nerd Fitness forums I've apparently been driven toinsanityawesomeness.
FTFY
One event down....three to go this month
Post by: athiker10 on June 11, 2016, 12:45:29 PM
I started stage of five of new rules for women yesterday and today my partner's been driving me around on errands (to a town 20 miles away and then back to the other side of town from where we both live) and it has felt nearly impossible to get in and out of his tiny two door hybrid. DOMS is hitting really strongly...
Post by: brute on June 11, 2016, 02:48:03 PM
Rage stems from moving company damaging over $10k in furniture, stealing a bunch of electronics and glassware, then looking around the garage today for my drill, and finding most of my power tools are gone too. Jerks.
Still, 600 felt good.
Post by: marty998 on June 11, 2016, 07:29:04 PM
Rage fueled deadlift session today. 600 for a single, 545 for 6. Might do some tire flips later.
Rage stems from moving company damaging over $10k in furniture, stealing a bunch of electronics and glassware, then looking around the garage today for my drill, and finding most of my power tools are gone too. Jerks.
Still, 600 felt good.
Do you have any recourse/action you can take against them? Surely a simple checkbox count of boxes/items at the start and end of the move would avoid this?
______________
I think I'm on track to be able to beat one of my goals next month. Local 11k fun run, want to do it in under 57 minutes... (it's all downhill so that helps time-wise :) )
Yesterday just did a ~6k 'training' run in a new best of 32 mins. Always room for improvement, but that one felt good.
Post by: brute on June 12, 2016, 09:14:47 AM
Rage fueled deadlift session today. 600 for a single, 545 for 6. Might do some tire flips later.
Rage stems from moving company damaging over $10k in furniture, stealing a bunch of electronics and glassware, then looking around the garage today for my drill, and finding most of my power tools are gone too. Jerks.
Still, 600 felt good.
Do you have any recourse/action you can take against them? Surely a simple checkbox count of boxes/items at the start and end of the move would avoid this?
______________
I think I'm on track to be able to beat one of my goals next month. Local 11k fun run, want to do it in under 57 minutes... (it's all downhill so that helps time-wise :) )
Yesterday just did a ~6k 'training' run in a new best of 32 mins. Always room for improvement, but that one felt good.
It's all documented and the claim is moving forward. Just had to amend the claim and not brew yesterday. Had planned on making an irish red ale, but won't get very far if I can't grind the grain.
Bench training today, then I'll jump on the rowing machine for a while.
Post by: bgsnyder on June 13, 2016, 07:22:08 AM
Post by: jordanread on June 13, 2016, 07:32:41 AM
Tested my PRs Saturday. Got my 405 Squat, haven't hit my other goals yet, but bench increased 15lb and deadlift went up 40lb. Doing Ragbrai at the end of next month, so that isn't going to help with strength.The SO told me about that. She used to live on the route. Have a great time. Is this your first time?
Post by: bgsnyder on June 13, 2016, 08:58:18 AM
Tested my PRs Saturday. Got my 405 Squat, haven't hit my other goals yet, but bench increased 15lb and deadlift went up 40lb. Doing Ragbrai at the end of next month, so that isn't going to help with strength.The SO told me about that. She used to live on the route. Have a great time. Is this your first time?
The route actually changes every year. I did the whole thing in 2012, and have done days here and there on different years. I did the last three days last year because it came through a suburb of my home town.
Post by: jordanread on June 13, 2016, 09:16:05 AM
Tested my PRs Saturday. Got my 405 Squat, haven't hit my other goals yet, but bench increased 15lb and deadlift went up 40lb. Doing Ragbrai at the end of next month, so that isn't going to help with strength.The SO told me about that. She used to live on the route. Have a great time. Is this your first time?
The route actually changes every year. I did the whole thing in 2012, and have done days here and there on different years. I did the last three days last year because it came through a suburb of my home town.
Ah, I was not aware of that. That ride has never appealed to me because heat. However, since the SO is from there, it might be an interesting test of how I do when it's freaking hot (getting better as I lose more "insulation", but I still prefer 50F).
Post by: EngineerYogi on June 13, 2016, 02:26:51 PM
Rage fueled deadlift session today. 600 for a single, 545 for 6. Might do some tire flips later.
Rage stems from moving company damaging over $10k in furniture, stealing a bunch of electronics and glassware, then looking around the garage today for my drill, and finding most of my power tools are gone too. Jerks.
Still, 600 felt good.
http://tucson.com/news/blogs/police-beat/dead-injured-in-i--crash-near-marana/article_f09bd43f-544c-5ceb-8ff7-50731f381136.html
That's my moving truck from 2 years ago, it took almost 6 months to get the claim resolved because of the investigation required. So I feel you! But it could always be worse...
Post by: jordanread on June 13, 2016, 05:32:32 PM
Post by: Sailor Sam on June 13, 2016, 06:21:23 PM
I've actually been following long avidly, but something held me back from posting. I had knee surgery 12 months ago, and ever since I've somehow lost the knack of exercising. Mostly because I'm a big, sloppy, lazy, unworthy mess. A grit-less loser who lacks moral integrity, and is disgustingly mired in self pity. I don't deserve to post, because I'm not really exercising. Etc.
I'm exaggerating a little, but I have been feeling incredibly frustrated. In addition to the bionic knee, I have a chronic back injury that limits my squatting, running, biking, and most core muscle exercises. I got into a cycle of trying to use pre-made internet routines, aggravating my back/knee, getting discouraged, then switching to another routine. My strength never improved, I made no progress towards my goals, and I spent a lot of time with a very poor, and yes self-pitying attitude.
Last month, I decided enough was enough. It's my body, and it's critical I find an approach to exercise that works for me. Now I'm deeply enmeshed in changing my fundamental attitude towards exercise, and it seems to be working really well. The only rule is 30 minutes per day, and the bar for 'exercise' is about an inch off the ground.
The approach seems to be working. I started off walking, but I few weeks ago I it might be fun to jog for a little while. So I jogged, and I stopped when I was ready. No stopwatch or Couch-to-5k program flogging me towards a goal. Just a little jog. It was awesome, and I smiled the entire time.
Post by: jordanread on June 13, 2016, 09:08:43 PM
Post by: Bracken_Joy on June 14, 2016, 09:02:24 AM
At the very least, while camping, we hauled a ton of wood and water up and down steep terrain. Also it was cold as !*$&# overnight, so I'm pretty sure that counts as metabolic training ;) Or maybe I'm just saying that to make myself feel better...
Anyway, moving back to a more standard schedule after this next work chunk, so starting Friday. Hoping I can get back on the fitness train again. I hate feeling like my goals are falling by the wayside! After so much progress during the first quarter of the year, I haven't been too pleased with my progress in Q2... treading water at best.
Post by: athiker10 on June 14, 2016, 05:30:41 PM
Post by: Sailor Sam on June 14, 2016, 07:05:53 PM
SS, I'm pretty certain that uber descriptive self flagellation burns calories. Anyway, glad the new routine is working out for you. Enjoying fitness is, IMO, the best way to make sure you consistently do it. And maybe next time you see Petrie, you'll be able to keep up on your bike rides.
Oh, make no mistake. I smoke Petrie's ass when it comes to bikes. It's the running that she excels at. As in, literally accelerates away from me.
Went to the gym last night. I did a nice warm up on the elliptical, then did a beginners round of Convict Conditioning. Except for the headstands. I tried it once, and I'm terrified I'll snap my neck. So I'm saving those for later.
Post by: EngineerYogi on June 14, 2016, 09:43:18 PM
SS, I'm pretty certain that uber descriptive self flagellation burns calories. Anyway, glad the new routine is working out for you. Enjoying fitness is, IMO, the best way to make sure you consistently do it. And maybe next time you see Petrie, you'll be able to keep up on your bike rides.
Oh, make no mistake. I smoke Petrie's ass when it comes to bikes. It's the running that she excels at. As in, literally accelerates away from me.
Went to the gym last night. I did a nice warm up on the elliptical, then did a beginners round of Convict Conditioning. Except for the headstands. I tried it once, and I'm terrified I'll snap my neck. So I'm saving those for later.
First applause for you! Welcome back :)
And second I went to yoga today and did my first successful not at a wall headstand in class! (SS you won't snap your neck, put weight in your hands/arms to offload some pressure.)
Post by: hudsoncat on June 15, 2016, 02:24:13 PM
bgsnyder- good luck with RAGBRAI. I'm from Iowa originally. Have several family members who have done all/part of it. They loved it. It's on my goal list, but might be a few years.
Post by: big_owl on June 16, 2016, 04:36:29 PM
Post by: marty998 on June 16, 2016, 04:40:19 PM
SS, I'm pretty certain that uber descriptive self flagellation burns calories. Anyway, glad the new routine is working out for you. Enjoying fitness is, IMO, the best way to make sure you consistently do it. And maybe next time you see Petrie, you'll be able to keep up on your bike rides.
Oh, make no mistake. I smoke Petrie's ass when it comes to bikes. It's the running that she excels at. As in, literally accelerates away from me.
Went to the gym last night. I did a nice warm up on the elliptical, then did a beginners round of Convict Conditioning. Except for the headstands. I tried it once, and I'm terrified I'll snap my neck. So I'm saving those for later.
First applause for you! Welcome back :)
And second I went to yoga today and did my first successful not at a wall headstand in class! (SS you won't snap your neck, put weight in your hands/arms to offload some pressure.)
Since when does the forum have emojis?????
Post by: Sailor Sam on June 16, 2016, 04:53:12 PM
SS, I'm pretty certain that uber descriptive self flagellation burns calories. Anyway, glad the new routine is working out for you. Enjoying fitness is, IMO, the best way to make sure you consistently do it. And maybe next time you see Petrie, you'll be able to keep up on your bike rides.
Oh, make no mistake. I smoke Petrie's ass when it comes to bikes. It's the running that she excels at. As in, literally accelerates away from me.
Went to the gym last night. I did a nice warm up on the elliptical, then did a beginners round of Convict Conditioning. Except for the headstands. I tried it once, and I'm terrified I'll snap my neck. So I'm saving those for later.
First applause for you! Welcome back :)
And second I went to yoga today and did my first successful not at a wall headstand in class! (SS you won't snap your neck, put weight in your hands/arms to offload some pressure.)
Thanks, yo. Congrats on your handstand. I'm pretty far from doing a headstand of any kind, so you're definitely winning the competition. Which leads me to....
Went to the gym today, and did a 60 minute Tabata class. I like the format, but I'm super competitive and usually spend the time making sure I'm putting a huge amount of physical effort into the movements, proving to all attending that I am indeed The Man.
Today, I convinced myself to use a grownup approach, and put ~70% effort into each movement. At that intensity, everything felt really great, and I enjoyed being with my body instead of flogging my body. Astoundingly, I enjoyed the experience so much more than previous. Go figure.
Post by: jordanread on June 16, 2016, 05:33:00 PM
Since when does the forum have emojis?????
LOL. It's not the forums themselves. There is a tapatalk plugin installed, and that replaces the emoji code with actual emoji image. There are a lot of them, and when you use the code, you can see them everywhere (including in a browser). I wrote a little script that iterated through them all, but it's on my other computer. Here (http://club.myce.com/f34/tapatalk-emoji-smiley-set-how-insert-even-your-web-browser-337619/)are the first couple hundred.
Went to the gym today, and did a 60 minute Tabata class. I like the format, but I'm super competitive and usually spend the time making sure I'm putting a huge amount of physical effort into the movements, proving to all attending that I am indeed The Man.
Today, I convinced myself to use a grownup approach, and put ~70% effort into each movement. At that intensity, everything felt really great, and I enjoyed being with my body instead of flogging my body. Astoundingly, I enjoyed the experience so much more than previous. Go figure.
That's awesome that you found a good method. I've found that leaving a bit of effort "in the bank" makes a huge difference to the attitude I have regarding the workout, and little difference between going all out or to failure. I remember that Pavel Tsatsouline talked about that a bit in his Naked Warrior book.
Post by: MonkeyJenga on June 17, 2016, 09:18:21 AM
I've built up a little surplus too, but I am forbidden from using an existing surplus as an excuse to slack off. Anything less than 5 miles today requires me to make it up tomorrow.
Post by: JoRocka on June 17, 2016, 10:31:55 AM
Between you guys and the people on the Nerd Fitness forums I've apparently been driven to insanity.
aw- man- I miss NF. I used to be quite active on that site- I'm still friends on FB with some folks I met at a met up once.
But it's blocked at work- and if somethings blocked at work it makes it about 10 x harder for me to be active on it. sigh- oh well.
Loved NF- good peeps for sure :)
hi- waves- I"m checking in- been quite busy at work lately- I'm gearing up to be an RE for a month while mine is out- and it's a new position for me (cue sex jokes)- so its' taking up quite a bit of my time.
June into July is becoming stressful- my first dress fitting is schedule first week in July- I"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
But- upside to this- I have just started the final rotation of the block program in Sheiko. So the taper/peak aspect. I prepped myself to hurry along my lifts today by writing down my workout this morning- instead of when I got to the gym. (mostly so I could try to do the 6 PM cardio class)... dun dun dun.... cue dramatic music.
Wednesday's workout was really light and easy- didn't think much of it- turns out it was b/c today is the big 3 are maxed out for me. Now I'm nervous- all day. And I'm eating like I'm competing. So- today shall be awesome. And then it's all down hill from there for programming!!!
I've upped my cardio in an effort to drop more weight- (apparently futile) After today- I'll cut my calories under 1600- because apparently that's still to much. (EFF YOU BODY- EFF YOU) and see what happens.
My weights are feeling solid- and stable- and my squat is looking and feeling good- which I"m very pleased with- so today hopefully I'll be pulling 3 plates on the DL and 250- squat and fingers crossed a 200 bench. Today might be the day for my 200 bench.
I can't wait- I've been hungry for that for a long time.
Post by: EngineerYogi on June 17, 2016, 02:24:34 PM
SS, I'm pretty certain that uber descriptive self flagellation burns calories. Anyway, glad the new routine is working out for you. Enjoying fitness is, IMO, the best way to make sure you consistently do it. And maybe next time you see Petrie, you'll be able to keep up on your bike rides.
Oh, make no mistake. I smoke Petrie's ass when it comes to bikes. It's the running that she excels at. As in, literally accelerates away from me.
Went to the gym last night. I did a nice warm up on the elliptical, then did a beginners round of Convict Conditioning. Except for the headstands. I tried it once, and I'm terrified I'll snap my neck. So I'm saving those for later.
First applause for you! Welcome back :)
And second I went to yoga today and did my first successful not at a wall headstand in class! (SS you won't snap your neck, put weight in your hands/arms to offload some pressure.)
Thanks, yo. Congrats on your handstand. I'm pretty far from doing a headstand of any kind, so you're definitely winning the competition. Which leads me to....
Went to the gym today, and did a 60 minute Tabata class. I like the format, but I'm super competitive and usually spend the time making sure I'm putting a huge amount of physical effort into the movements, proving to all attending that I am indeed The Man.
Today, I convinced myself to use a grownup approach, and put ~70% effort into each movement. At that intensity, everything felt really great, and I enjoyed being with my body instead of flogging my body. Astoundingly, I enjoyed the experience so much more than previous. Go figure.
Yay, positive Tabata experience! :D
Post by: EngineerYogi on June 17, 2016, 02:26:41 PM
Between you guys and the people on the Nerd Fitness forums I've apparently been driven to insanity.
aw- man- I miss NF. I used to be quite active on that site- I'm still friends on FB with some folks I met at a met up once.
But it's blocked at work- and if somethings blocked at work it makes it about 10 x harder for me to be active on it. sigh- oh well.
Loved NF- good peeps for sure :)
hi- waves- I"m checking in- been quite busy at work lately- I'm gearing up to be an RE for a month while mine is out- and it's a new position for me (cue sex jokes)- so its' taking up quite a bit of my time.
June into July is becoming stressful- my first dress fitting is schedule first week in July- I"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
But- upside to this- I have just started the final rotation of the block program in Sheiko. So the taper/peak aspect. I prepped myself to hurry along my lifts today by writing down my workout this morning- instead of when I got to the gym. (mostly so I could try to do the 6 PM cardio class)... dun dun dun.... cue dramatic music.
Wednesday's workout was really light and easy- didn't think much of it- turns out it was b/c today is the big 3 are maxed out for me. Now I'm nervous- all day. And I'm eating like I'm competing. So- today shall be awesome. And then it's all down hill from there for programming!!!
I've upped my cardio in an effort to drop more weight- (apparently futile) After today- I'll cut my calories under 1600- because apparently that's still to much. (EFF YOU BODY- EFF YOU) and see what happens.
My weights are feeling solid- and stable- and my squat is looking and feeling good- which I"m very pleased with- so today hopefully I'll be pulling 3 plates on the DL and 250- squat and fingers crossed a 200 bench. Today might be the day for my 200 bench.
I can't wait- I've been hungry for that for a long time.
I envy your Bench!
When was the last time you were in the 150's for scale weight? I found that while I can force my weight low (it's miserable but it can happen) my body tends to rebound, it really doesn't like 140s or 150s it much prefers 160s and 170s. As much as I wish it wasn't true I'm coming to terms with what is sustainable and reasonable for me. :/
Post by: Bracken_Joy on June 19, 2016, 01:31:21 PM
(https://zulfiqarpk.files.wordpress.com/2014/07/d404a6598aaab64fd795be10e2030176_650x.jpg)
In spite of the silly beginnings, I quickly worked up to 155lbs. My conventional PR is 170 (or 175? Forgetting currently). And guys... it was *easy*. We only didn't keep pushing it because we did a slow progression up, so I was getting tired. And I had done squats beforehand. And I've only done metcon, no big lifting, in like... 4-6 weeks? Anyway, pretty sure my sumo is going to progress much more quickly than my conventional, and will hopefully let me get to my goals faster. Baby giraffe visuals and house hunting aside.
Post by: Lagom on June 20, 2016, 12:45:39 AM
First, I worked up to 3 rep max @ 475lbs. Then...
3x8 @ 355lbs
3x8 beltless paused @ 275lbs
3x8 snatch grip stiff leg @ 195 lbs
Almost threw up my father's day brunch on multiple occasions. Feel surprisingly OK now though! :)
Post by: JoRocka on June 20, 2016, 10:18:40 AM
Between you guys and the people on the Nerd Fitness forums I've apparently been driven to insanity.
aw- man- I miss NF. I used to be quite active on that site- I'm still friends on FB with some folks I met at a met up once.
But it's blocked at work- and if somethings blocked at work it makes it about 10 x harder for me to be active on it. sigh- oh well.
Loved NF- good peeps for sure :)
hi- waves- I"m checking in- been quite busy at work lately- I'm gearing up to be an RE for a month while mine is out- and it's a new position for me (cue sex jokes)- so its' taking up quite a bit of my time.
June into July is becoming stressful- my first dress fitting is schedule first week in July- I"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
But- upside to this- I have just started the final rotation of the block program in Sheiko. So the taper/peak aspect. I prepped myself to hurry along my lifts today by writing down my workout this morning- instead of when I got to the gym. (mostly so I could try to do the 6 PM cardio class)... dun dun dun.... cue dramatic music.
Wednesday's workout was really light and easy- didn't think much of it- turns out it was b/c today is the big 3 are maxed out for me. Now I'm nervous- all day. And I'm eating like I'm competing. So- today shall be awesome. And then it's all down hill from there for programming!!!
I've upped my cardio in an effort to drop more weight- (apparently futile) After today- I'll cut my calories under 1600- because apparently that's still to much. (EFF YOU BODY- EFF YOU) and see what happens.
My weights are feeling solid- and stable- and my squat is looking and feeling good- which I"m very pleased with- so today hopefully I'll be pulling 3 plates on the DL and 250- squat and fingers crossed a 200 bench. Today might be the day for my 200 bench.
I can't wait- I've been hungry for that for a long time.
I envy your Bench!
When was the last time you were in the 150's for scale weight? I found that while I can force my weight low (it's miserable but it can happen) my body tends to rebound, it really doesn't like 140s or 150s it much prefers 160s and 170s. As much as I wish it wasn't true I'm coming to terms with what is sustainable and reasonable for me. :/
I have a similar theory I Think about my 160 weight- I sit quiet happily at 160-165- and under that is quite a fight.
I hit 156 about 4 years ago- and I flux around 160- and this may I hit 159.3- I just... I feel like 150 is not UN-ACHIEVABLE. And with the right amount of fight- I can reset my body to that weight and 150 will be my new HAPPY weight.
But I just- cannot.seem.to.get.there.
Not sure why- well I kind of know- but not really. I know my snackage is a thing- but I log everything I snack. So in theory- there is room- and I am gracious with my calories added- and stingy with calories burned (at this point I don't even track them- I just do TDEE and log everything as 1)
So- I just- not sure. I could do better with "clean" (I don't really believe in that- but something's gotta give) and cut down on white bread type things. We'll see. I was REALLY hoping for 155 by July.
But. well. that is currently not happening as that is in a whole total of 2 weeks. So meh.
Oh well- my first dress fitting July- so I cannot go crazy with anything after next month. I'll live. LOL
BUT.
GOOD NEWS WARRIORS.
I benched 200- it was dirty- and would not be legal- was a little shallow- and a lot of ass off the bench- but 100% unassisted.
I also hit a 250 clean squat 255- I a got scared and chickened out- I am finding I'm horrible at grinding out a squat. I tend to just give up before it's a fight- note. things to work on- working up at out of the hole.
My dead lift is a shitty as usual and stalled at 315. 100% mental for me. I'm disappointed to say the least- but I'll take grown on 2 out of 3 lifts.
:)
on ward and upwards!
Post by: mm1970 on June 20, 2016, 12:41:48 PM
Hey everybody, remember me? No? Well, that's unsurprising. I posted a goal, then disappeared.This is great. I *still* struggle with this, and dealing with injury.
I've actually been following long avidly, but something held me back from posting. I had knee surgery 12 months ago, and ever since I've somehow lost the knack of exercising. Mostly because I'm a big, sloppy, lazy, unworthy mess. A grit-less loser who lacks moral integrity, and is disgustingly mired in self pity. I don't deserve to post, because I'm not really exercising. Etc.
I'm exaggerating a little, but I have been feeling incredibly frustrated. In addition to the bionic knee, I have a chronic back injury that limits my squatting, running, biking, and most core muscle exercises. I got into a cycle of trying to use pre-made internet routines, aggravating my back/knee, getting discouraged, then switching to another routine. My strength never improved, I made no progress towards my goals, and I spent a lot of time with a very poor, and yes self-pitying attitude.
Last month, I decided enough was enough. It's my body, and it's critical I find an approach to exercise that works for me. Now I'm deeply enmeshed in changing my fundamental attitude towards exercise, and it seems to be working really well. The only rule is 30 minutes per day, and the bar for 'exercise' is about an inch off the ground.
The approach seems to be working. I started off walking, but I few weeks ago I it might be fun to jog for a little while. So I jogged, and I stopped when I was ready. No stopwatch or Couch-to-5k program flogging me towards a goal. Just a little jog. It was awesome, and I smiled the entire time.
For the last several years (since the second baby), I've been doing swimming, walking, yoga, weight training mostly. Sometimes more than others. Sometimes with a goal, sometimes not. Prior to this I'd been running, and worked my way up to 1/2 marathon (2 of them), but got injured.
I feel sometimes that I need a *goal* though. Recently, I thought, "I should run again". Now, because I was injured last time around (piriformis induced sciatica, achilles tendonitis, sprained knee), I thought "I'll take it easy with a run/walk". So I did. Then, the Type-A in me thought "well, what if I train for a half marathon again? Just start slow, you can always walk most of it". (And of course, the half in question just happens to be all uphill, 3000 ft elevation gain). So I went from a run /walk ratio of 2 min/ 3 min (which bothered my knee a little bit) to a run/walk ratio of 3 min / 2 min. All the while telling myself that I will ONLY run/ walk, I WILL NOT just run (type A, so hard to say that).
Well, day 2 of the 3 min/ 2 min and...the sciatica is back with a vengeance. Two days of near-constant pain.
It is so hard to mentally lower the bar to a point where the physical can handle it.
Post by: mm1970 on June 20, 2016, 12:48:55 PM
Quote
I"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
Post by: EngineerYogi on June 20, 2016, 01:16:14 PM
QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
This, this is what I'm coming to terms with. I'd rather be happy and social and a little heavier than I'd be prefer if my other option is an ideal weight/size and unable to enjoy friends/social gatherings.
Post by: big_owl on June 20, 2016, 02:36:59 PM
QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
This, this is what I'm coming to terms with. I'd rather be happy and social and a little heavier than I'd be prefer if my other option is an ideal weight/size and unable to enjoy friends/social gatherings.
Yup. Unfortunately a lot of it is determined by body type - skeletal structure and metabolism. You can only fight Darwin so hard. Of course in JoRocka's case I bet she could pretty easily get down to 150lbs or less...but that goal is rather at odds with goals that include such things as 200lb bench presses or 315lb DLs. Gotta be realistic with competing goals, too.
Post by: Bakari on June 21, 2016, 09:10:09 AM
I bet she could pretty easily get down to 150lbs or less...but that goal is rather at odds with goals that include such things as 200lb bench presses or 315lb DLs. Gotta be realistic with competing goals, too.
Which is exactly why no one should ever even look at a scale, but track their progress with a tape measurer or calipers instead.
Weight is pretty much completely meaningless in terms of health, fitness, or even appearance.
What everyone is REALLY interested in is bodyfat percentage, and weight is NOT a good approximation when you are comparing athletic active people to the general population.
According to the BMI charts, Arnold Schwarzenegger, at the height of his bodybuilding career, was clinically obese, with 6% bodyfat.
Throw out your scales people, track which notch in the belt you are using!
Post by: Bakari on June 21, 2016, 09:13:06 AM
Big fatty fat fat Arnold, with a BMI of 31
Post by: Bracken_Joy on June 21, 2016, 09:37:58 AM
(http://www.mensfitnessandmore.com/wp-content/uploads/2010/03/arnold-ripped-fat-free-abs-216x300.jpg)
Big fatty fat fat Arnold, with a BMI of 31
All of this! My "overweight" husband is BMI of 29. Even though you could play xylophone on his serratus, and his abs can cast shadows.
And you know what? I weigh the most I EVER have right now. By like 10 pounds! Gasp. Somehow I'm not worried....
Classic:
(http://shakinamcneal.com/wp-content/uploads/2015/02/securedownload.jpeg)
Post by: big_owl on June 21, 2016, 10:33:01 AM
(http://www.mensfitnessandmore.com/wp-content/uploads/2010/03/arnold-ripped-fat-free-abs-216x300.jpg)
Big fatty fat fat Arnold, with a BMI of 31
All of this! My "overweight" husband is BMI of 29. Even though you could play xylophone on his serratus, and his abs can cast shadows.
And you know what? I weigh the most I EVER have right now. By like 10 pounds! Gasp. Somehow I'm not worried....
I alternate between the overweight and obese BMI as well....at between 5-6%BF and 5'-11" height. I'm always proud when I'm in the obese category and I get paperwork on how I need to lose weight each year at my company's fitness-for-duty physical. Coming in at only "overweight" is a bit of a disappointment when it happens.
Post by: monstermonster on June 21, 2016, 11:35:52 AM
I've tried: weight training, Crossfit, Barre3, Bar Method, Pilates, Spinning, HIIT, TRX, Indoor Rowing, and yoga on it - plus a few other random things. As long as I'm in town, I work out 6 days/week on it and have a little "routine" built up of all the classes on a rotating schedule. I've been able to use it when traveling to other cities a few times as well.
It's definitely a spendypants way to work out compared to running or a home gym or a cheap-o megagym, but given the size of my apartment (no room for a home gym) and my low self-motivation level for daily workouts beyond bike commuting, I'm happy I've been doing it. It would be one of the first things to go if I needed to cut expenses, though.
Anyway, it's been interesting. Has anyone else used it?
(Oh yea, I have a referral code with a discount if you're interested in trying but won't put it up to avoid seeming spammy.)
Post by: JoRocka on June 21, 2016, 01:29:39 PM
Yeppers.QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
This, this is what I'm coming to terms with. I'd rather be happy and social and a little heavier than I'd be prefer if my other option is an ideal weight/size and unable to enjoy friends/social gatherings.
Since I perform professional as a dancer solo and with a group- it means i"m travelling quite a bit- and they are HUGE on food. And I manage my weight quite well- but all the travel- and the long distance relationship with my fiance = steak nights out as dates- happen fairly regularly (he likes to splurge since he eats chicken fingers and hummas daily pretty much)- so it makes it difficult socially- not impossible- but socially challenging.
Shrug- it's the trade off.
Post by: JoRocka on June 21, 2016, 01:35:55 PM
I bet she could pretty easily get down to 150lbs or less...but that goal is rather at odds with goals that include such things as 200lb bench presses or 315lb DLs. Gotta be realistic with competing goals, too.
Which is exactly why no one should ever even look at a scale, but track their progress with a tape measurer or calipers instead.
Weight is pretty much completely meaningless in terms of health, fitness, or even appearance.
What everyone is REALLY interested in is bodyfat percentage, and weight is NOT a good approximation when you are comparing athletic active people to the general population.
According to the BMI charts, Arnold Schwarzenegger, at the height of his bodybuilding career, was clinically obese, with 6% bodyfat.
Throw out your scales people, track which notch in the belt you are using!
Well- my 150 goal is driven by appearance- I'm still fairly meaty. I mean- I look good (IMHO)- but I'd like more shoulder definition and more abs definition and a little more quad definition. I am just angling for 150-155. It's really not the number. It's more about the appearance and I'm just not as lean as I'd look. I actually rarely get on the scale- I just happen to know at 160-165- I'm not as lean as I want. but as pointed out... appearance goals and performance goals are often 100% at odds.
So just gotta you know- make the call!!!
QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
This, this is what I'm coming to terms with. I'd rather be happy and social and a little heavier than I'd be prefer if my other option is an ideal weight/size and unable to enjoy friends/social gatherings.
Yup. Unfortunately a lot of it is determined by body type - skeletal structure and metabolism. You can only fight Darwin so hard. Of course in JoRocka's case I bet she could pretty easily get down to 150lbs or less...but that goal is rather at odds with goals that include such things as 200lb bench presses or 315lb DLs. Gotta be realistic with competing goals, too.
Well- I think both of those are reasonable goals- IF i just comitted to one hard core and got there- but I struggle with my cutting goals- I tend to reach prebulk weight and then boom- that's it stuck. But meh whatever.
UPSIDE- I hit a really ugly shallow- 200 bench- 195 was solid and clear with a little tidbit of butt lift. So happy and pleased it felt good.
Squat- up 5 solid points- hit a clean 250.
DL- still stuck at 315- clean- no hitching- little bit of a grinder- but 315 is totally mental for me- 330 I"m COMING FOR YOU!!! fight fight fight!!!
Post by: flan on June 21, 2016, 03:27:23 PM
Both a finance and fitness update: Yesterday was my 100th class on Classpass! That brings my marginal cost to $4.15/class which is less than half the price I would pay if I was paying for the high-end classes on their own (it's $79/month compared to $175/month for unlimited at most studios)...
Anyway, it's been interesting. Has anyone else used it?
I LOVED the concept of ClassPass and really enjoyed the variety of instructors and classes you could take. I say that if you are able to commit to going that often, it's a great way to stay motivated!
I ended up dropping my membership because I was spending $79 but only going 3-4 times a month. I also felt like I was stressing myself out with wanting to schedule classes as close to after work as possible, but then sometimes work would run late and I would freak out about the cancellation fees, lol. Then I would try to wait until the day-of to decide to sign up for class, which, of course, I never did.
Right now I'm following along Mark Lauren's $5 bodyweight training app, which to me feels like having an instructor with demo videos and timed segments, progression to harder and harder moves as you get along the program, and very cheap and portable. However, there's not the variety in cardio / barre / cycling / yoga, etc.
I am tempted to go back to or add on ClassPass, though, mostly for the yoga. I loved all the different styles and stretches of different studios, and loved the feeling of a space that's dedicated to meditation and wellness.
Post by: jordanread on June 21, 2016, 04:37:57 PM
Post by: big_owl on June 21, 2016, 04:51:28 PM
Well- I think both of those are reasonable goals- IF i just comitted to one hard core and got there- but I struggle with my cutting goals- I tend to reach prebulk weight and then boom- that's it stuck. But meh whatever.
UPSIDE- I hit a really ugly shallow- 200 bench- 195 was solid and clear with a little tidbit of butt lift. So happy and pleased it felt good.
Squat- up 5 solid points- hit a clean 250.
DL- still stuck at 315- clean- no hitching- little bit of a grinder- but 315 is totally mental for me- 330 I"m COMING FOR YOU!!! fight fight fight!!!
Both are achievable goals in their own right. Doing both at the same time is sort of competing priorities is all I'm saying. But there's always Winstrol!
Post by: JoRocka on June 21, 2016, 05:01:21 PM
Sent from my SM-G920P using Tapatalk
Post by: monstermonster on June 21, 2016, 05:16:33 PM
jordanread - would you mind updating my name to flan on the tracking sheet? (formerly cai) Thanks :)Both a finance and fitness update: Yesterday was my 100th class on Classpass! That brings my marginal cost to $4.15/class which is less than half the price I would pay if I was paying for the high-end classes on their own (it's $79/month compared to $175/month for unlimited at most studios)...
Anyway, it's been interesting. Has anyone else used it?
I LOVED the concept of ClassPass and really enjoyed the variety of instructors and classes you could take. I say that if you are able to commit to going that often, it's a great way to stay motivated!
I ended up dropping my membership because I was spending $79 but only going 3-4 times a month. I also felt like I was stressing myself out with wanting to schedule classes as close to after work as possible, but then sometimes work would run late and I would freak out about the cancellation fees, lol. Then I would try to wait until the day-of to decide to sign up for class, which, of course, I never did.
Right now I'm following along Mark Lauren's $5 bodyweight training app, which to me feels like having an instructor with demo videos and timed segments, progression to harder and harder moves as you get along the program, and very cheap and portable. However, there's not the variety in cardio / barre / cycling / yoga, etc.
I am tempted to go back to or add on ClassPass, though, mostly for the yoga. I loved all the different styles and stretches of different studios, and loved the feeling of a space that's dedicated to meditation and wellness.
Oh yea, if I was only going 3-4 times a month it would definitely not be worth it at the current rate. I've had one case where I've had to pay the fee because I couldn't get out of work in time, and that was a bummer. I'm learning to be more practical about scheduling my times around my new work schedule. The big advantage of the $20 cancel fee for me is the accountability. I rarely want to sleep in for an extra hour over go to the gym if it's going to cost me $20.
There's a classpass rate in my town to get 4 classes a month at $40- maybe there's one where you are. That might make sense for you.
Post by: jordanread on June 21, 2016, 06:49:19 PM
jordanread - would you mind updating my name to flan on the tracking sheet?
Done.
Post by: Sailor Sam on June 21, 2016, 08:16:31 PM
I went to the gym tonight, and did some practice squatting. No pain in my knee, and for the first time in a long, long, looooong time I could feel all those posterior chain muscles firing. Which means I've finally progressed past the incredibly tedious part where I rebuild the strength and balance needed to find proper form.
Now onto actual, real squatting with proper form! I did 5 today. My goal was 10, but I was tired by 5 and felt my back rounding an knees buckling in. No need to push it.
Post by: meerkat on June 22, 2016, 06:07:53 AM
HA!
I went to the gym tonight, and did some practice squatting. No pain in my knee, and for the first time in a long, long, looooong time I could feel all those posterior chain muscles firing. Which means I've finally progressed past the incredibly tedious part where I rebuild the strength and balance needed to find proper form.
Now onto actual, real squatting with proper form! I did 5 today. My goal was 10, but I was tired by 5 and felt my back rounding an knees buckling in. No need to push it.
Yay for no knee pain! And good for you for not pushing it. Better to do a little now and stay healthy enough to do more the next time.
Post by: use2betrix on June 22, 2016, 09:30:33 AM
QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
What works best for me is to eat great during the week and at a bit of a deficit so I'm able to splurge more on the weekends, my wife does the same and she maintains 115lbs and looks great. We still eat delicious foods during the week but it's pretty much calculated down to a science for amounts, then every weekend we have a good dinner out to eat (usually reasonable healthy still, burger, fish, sushi, etc) along with a beer or two or maybe some wine. We also usually have ice cream as well on the weekends (I have huge amounts lol)
Our meals during the week are good and delicious, just balanced and controlled and we taper off carbs at our last meals.
I usually find with a few days of sticking to my diet I'm afforded a reasonable splurge meal. I just don't get stupid about my cheat meals. Gluttony in a diet is never ok at any level.
Post by: EngineerYogi on June 22, 2016, 10:43:43 AM
QuoteI"m fucking pissed as hell b/c I can't seem to get my weight under 160- I really would rather break this year into the solid 150's and live at 150. But I'm seemingly trapped despite my best efforts at 160. #stabbystabby
I can relate. "My number" is 132. But I sit at around 140. Last November, I hit it really hard and dropped to 136. And then got the stomach flu, which got me down to 129 (but that wasn't pretty). By April, back up to 141.
I feel trapped. But partially because ... I KNOW I can get there, but it requires perfection to get there and stay there. (1500 cals max, no wine, no wheat, no sugar...ever). And, really, is life worth living with that?
What works best for me is to eat great during the week and at a bit of a deficit so I'm able to splurge more on the weekends, my wife does the same and she maintains 115lbs and looks great. We still eat delicious foods during the week but it's pretty much calculated down to a science for amounts, then every weekend we have a good dinner out to eat (usually reasonable healthy still, burger, fish, sushi, etc) along with a beer or two or maybe some wine. We also usually have ice cream as well on the weekends (I have huge amounts lol)
Our meals during the week are good and delicious, just balanced and controlled and we taper off carbs at our last meals.
I usually find with a few days of sticking to my diet I'm afforded a reasonable splurge meal. I just don't get stupid about my cheat meals. Gluttony in a diet is never ok at any level.
I like this strategy and it is one I'm working towards. My husband used to function well on a similar approach.
Post by: EngineerYogi on June 22, 2016, 10:45:58 AM
HA!
I went to the gym tonight, and did some practice squatting. No pain in my knee, and for the first time in a long, long, looooong time I could feel all those posterior chain muscles firing. Which means I've finally progressed past the incredibly tedious part where I rebuild the strength and balance needed to find proper form.
Now onto actual, real squatting with proper form! I did 5 today. My goal was 10, but I was tired by 5 and felt my back rounding an knees buckling in. No need to push it.
Excellent! It is so important to let the ego go and lower the weight until you can nail form perfectly and then very slowly increase weight week to week. If that means you squat with an empty bar for weeks until you are comfortable enough to throw 10lbs on each side for another week then go for it. A deep squat even with just the bar is way more impressive than a squat that comes no where near deep with 45s on each side.
Post by: Sailor Sam on June 23, 2016, 09:39:11 PM
Also, I went to the gym. I progressed the Convict Conditioning from 3x10's to 2x15's. Except for headstands, which I skip out of fear and loathing.
Also, I had a pretty big food win today. My workgroup wanted Mexican food for lunch. I love chips, but chips don't comply with the keto style I like to rock. Solved by eating the chips, getting veggies instead of rice and beans, and not obsessing over anything. Bonus win, I was still (or back) in ketosis by the time I made it home at 1600. Not being weird about food FTW!
Also, the guard in the guardshack, guarding my work building gave me googly, come hither eyes today. So I must be doing something right, somewhere. But I'm married, so I didn't go thither.
Post by: cats on June 26, 2016, 08:33:00 PM
So, I'm downgrading my goal for the moment to simply doing 3 resistance/strength focused workouts of 30 min each per week, and going for a 30 min run on the weekends. This should give me a little more sleep time and hopefully doing workouts that are very different from walking will allow me to put a bit more oomph into them.
We should have kiddo into a closer childcare situation by August or September so I'll reevaluate then how much running I can fit into the schedule. I'm thinking that the RLRF 10k training plan I was hoping to do may not be feasible until I'm doing substantially less breastfeeding, both b/c nursing takes calories and because finding a time window in which to do some of the longer (10 mile) runs will be challenging. So that may be a 2017 goal.
This is why I need to retire!
Post by: monstermonster on June 26, 2016, 09:18:09 PM
I started a new job and while I've been sticking to the 5 days (1 hr each) of working out/week, but I have been doing a terrible job at self-motivated (AKA running) goals. Instead, I've been doing strength training/dance/yoga because it means I have to go TO a class, which makes me better at actually following through. Bizarrely, this seems harder than just running on a small loop for 30 minutes near my house.
I don't have any good goals or training happening right now, and I think shelling out $80 for a half-marathon in the fall might be the only way to get me into a running groove through the summer. I'm really struggling with the consumerism of running vs self-motivation, but I think that this might be the only way to get myself to commit to a running program.
Thoughts? Other ideas of ways to make myself run?
Post by: Eric222 on June 26, 2016, 10:42:18 PM
My life has gotten very full, to the point that I'm running out of time/energy/motivation to do more. Everything I'm doing is something that I need to do (work/kids), or is a high-priority want. However, this means the fitness progress has stalled somewhat. </complainy excuse>
I haven't been doing crunches or making it to the pool to swim - which are two things that would be terrific for me and are areas that I really want to improve. I'd like to eventually do some shorter triathlons again. There is really no excuse for not doing crunches. Time to start back up.
Mostly, I've been eating well - but I'm ending up with about one day per week (instead of one day per month) where I have something sweet (ice cream, etc). This is much better than the old status quo, but it can be better yet - I feel like I'm slipping here.
The thing that is saving me is the biking. Since it is the most efficient (and most pleasant) way to get anywhere, the busier I get the more I tend to bike. I'm going to end up at 210-215 miles for the month, which I'm happy with. That's even after the mileage took a hit this month when my family visited for the week. The biking is keeping my weight stable and my brain floating in the required endorphin soup.
Post by: PDM on June 26, 2016, 10:51:38 PM
I'm dealing with a lot of complicated feelings about fitness vs money.
I started a new job and while I've been sticking to the 5 days (1 hr each) of working out/week, but I have been doing a terrible job at self-motivated (AKA running) goals. Instead, I've been doing strength training/dance/yoga because it means I have to go TO a class, which makes me better at actually following through. Bizarrely, this seems harder than just running on a small loop for 30 minutes near my house.
I don't have any good goals or training happening right now, and I think shelling out $80 for a half-marathon in the fall might be the only way to get me into a running groove through the summer. I'm really struggling with the consumerism of running vs self-motivation, but I think that this might be the only way to get myself to commit to a running program.
Thoughts? Other ideas of ways to make myself run?
Having a goal event often helps. Having a plan that includes a variety of work outs (easy runs, fartlek, intervals, long runs) and gradually builds to a goal helps too.
I don't really follow on the consumerism of running vs self-motivation. Are you saying the costs of shoes, clothes, gadgets etc are getting to you?
I suffer from this a bit. I calculated a few years ago I had near $500+ of gear on me every run:
- Garmin Running Watch - $300
- Shoes - $120
- Shorts and shirt - $50
- MP3 Player - $100
But then going to classes isn't cheap either? And you still need clothes for them.
Do I need an expensive running watch? No - I've heard reports that it is possible to run without GPS (I don't believe them - but people claim it is possible). I enjoy the instant feedback and control. It also helps to motivate me and I nerd out a bit with the data.
Post by: PDM on June 26, 2016, 10:55:41 PM
I've taken a week or so off to reassess. Brought some lifting back in (SL5x5 with reset weights to bar) and yoga at home (love those yoga youtube videos).
Unsure if I'll commit to the 1/2 marathon or not. Who'd have thought balance was important?
Post by: Sailor Sam on June 26, 2016, 10:59:24 PM
I'm dealing with a lot of complicated feelings about fitness vs money.
I started a new job and while I've been sticking to the 5 days (1 hr each) of working out/week, but I have been doing a terrible job at self-motivated (AKA running) goals. Instead, I've been doing strength training/dance/yoga because it means I have to go TO a class, which makes me better at actually following through. Bizarrely, this seems harder than just running on a small loop for 30 minutes near my house.
I don't have any good goals or training happening right now, and I think shelling out $80 for a half-marathon in the fall might be the only way to get me into a running groove through the summer. I'm really struggling with the consumerism of running vs self-motivation, but I think that this might be the only way to get myself to commit to a running program.
Thoughts? Other ideas of ways to make myself run?
Do you need to run? When you do end up running, do you enjoy the process, or are you just looking to check a box?
If it was me, loving the classes and dreading the runs, I'd just stop running. The desire will either come back, or it won't. As long as some sort of fitness is occurring, who cares about the form the fitness takes? But I might be misinterpreting something in your writeup.
Post by: monstermonster on June 26, 2016, 11:03:02 PM
I don't have any good goals or training happening right now, and I think shelling out $80 for a half-marathon in the fall might be the only way to get me into a running groove through the summer. I'm really struggling with the consumerism of running vs self-motivation, but I think that this might be the only way to get myself to commit to a running program.
Having a goal event often helps. Having a plan that includes a variety of work outs (easy runs, fartlek, intervals, long runs) and gradually builds to a goal helps too.
I don't really follow on the consumerism of running vs self-motivation. Are you saying the costs of shoes, clothes, gadgets etc are getting to you?
But then going to classes isn't cheap either? And you still need clothes for them.
The classes is a fixed cost via classpass for the moment and is REALLY good for motivation + instruction for things I'm also not self-motivated about - stretching and strength training. Right now, that's a good deal. (See my post earlier on this page about classpass).
But for the moment, I'm struggling with spending $80 on a half-marathon just to do a run I could totally do on my own. Just to make myself train when theoretically there's nothing stopping me from training WITHOUT spending $80 on a half-marathon. I'm just worried that the only times I've been successful at consistently running long distances is when I have an event to work up to. But $80 for one half-marathon is a steep price to pay to buy some intrinsic self-motivation.
Post by: monstermonster on June 26, 2016, 11:10:37 PM
I'm dealing with a lot of complicated feelings about fitness vs money.
I started a new job and while I've been sticking to the 5 days (1 hr each) of working out/week, but I have been doing a terrible job at self-motivated (AKA running) goals. Instead, I've been doing strength training/dance/yoga because it means I have to go TO a class, which makes me better at actually following through. Bizarrely, this seems harder than just running on a small loop for 30 minutes near my house.
I don't have any good goals or training happening right now, and I think shelling out $80 for a half-marathon in the fall might be the only way to get me into a running groove through the summer. I'm really struggling with the consumerism of running vs self-motivation, but I think that this might be the only way to get myself to commit to a running program.
Thoughts? Other ideas of ways to make myself run?
Do you need to run? When you do end up running, do you enjoy the process, or are you just looking to check a box?
If it was me, loving the classes and dreading the runs, I'd just stop running. The desire will either come back, or it won't. As long as some sort of fitness is occurring, who cares about the form the fitness takes? But I might be misinterpreting something in your writeup.
I've never "enjoyed" the physical act of running but I like hitting the goals, my brain feels good at the end of the run. I never regret going on a run once I've done it.
I hate the idea of losing the cardio fitness that the regular long runs puts me in compared to only dance or strength training. I usually like my body's homeostasis shape best when I'm running regularly.
I think the key element though is that running checks off boxes because it has really easy key "metrics" - certain pace, mileage. As a 115lb 4'11" female with significant wrist/hand disability, distance running is one of the only disciplines in which I can keep pushing myself and see results after a certain generally "fit" plateau.
Maybe that's the key- it's one of the only things I can set goals in, so it's hard to give up. I'm never going to get to do a group burpee activity, and I'm not going to be physically able to do powerlifting (my hands will give out before my muscles do). So running is the only way to feel like I'm working "towards" something.
Post by: marty998 on June 27, 2016, 05:19:59 AM
Its winter here in Australia but not winter like a lot of places but still could enough to limit motivation to excercise and encourage the eating of giant piles of stodgey food. I've reached a few conclusions about my exercise of late - I fell into the same trap I do every year - 1 dimensional training. Training for a 1/2 marathon with a time goal of 1hr 45min. Running 4-5 times a week. It was all going well until it wasn't going well at all. Niggles, soreness, lack of motivation. It is almost like avoiding doing my supporting activities was a mistake...
I've taken a week or so off to reassess. Brought some lifting back in (SL5x5 with reset weights to bar) and yoga at home (love those yoga youtube videos).
Unsure if I'll commit to the 1/2 marathon or not. Who'd have thought balance was important?
That's a pretty decent goal! I'd be stocked if I could do that (by next year hopefully I will).
Just ran 8.5km in 44:30 before I felt a twinge in a hamstring. With my local 11k fun run scheduled for 3 weeks time I thought it best to stop before a niggle becomes an injury.
Still stoked with that time and I wasn't even out of breath when I pulled the pin.
Post by: athiker10 on June 27, 2016, 06:16:45 AM
I just finished stage 5 of 7 in my program. The next one is focused on building strength for pull ups. Upper body strength is hard for me, so we'll see how this goes!
Post by: hudsoncat on June 27, 2016, 06:37:51 AM
Thoughts? Other ideas of ways to make myself run?
Have you tried something as simple as running in a new area? I really like running most of the time, but when I find myself in a rut, I find a change of scenery helps. So I ride my bike into town to run on the city trails or in one of the parks. Or do hill repeats in the parking garage (this is not motivating, but it's amazing how much I look forward to easy, flat runs for a few days after a hard hill session.) Or schedule a couple runs with friends. I hate letting people down, so meeting others is usually motivation enough to get me out the door. I certainly understand your motivations to run, but maybe you just need a break? Keep up cardio with cycling or swimming for a bit.
Weekly recap: Three short runs, three bike rides, one swim, one strength session this past week... not a bad week. Nothing was super intense, but it was a nice week of easy workouts.
Post by: Bakari on June 27, 2016, 09:13:22 AM
But for the moment, I'm struggling with spending $80 on a half-marathon just to do a run I could totally do on my own. Just to make myself train when theoretically there's nothing stopping me from training WITHOUT spending $80 on a half-marathon. I'm just worried that the only times I've been successful at consistently running long distances is when I have an event to work up to. But $80 for one half-marathon is a steep price to pay to buy some intrinsic self-motivation.
I've never run consistently without an event to lead up to, and I don't think for a moment I ever would.
One way I try to get the most "value" out of the motivating effect is to start training at least 6 months in advance.
So the $40 I spent on B2B (it also helps to pick a cheap race, preferably one you've done in the past so you get access to early registration, and then register the day it opens), divided by 6 months of 3-4 workouts a week works out to about 50 cents per workout.
Post by: Bracken_Joy on June 27, 2016, 09:55:10 AM
Between you guys and the people on the Nerd Fitness forums I've apparently been driven to insanity. Keeping in mind I've done one 5k in my life and just started riding again last August after not having a bike for 15ish years, here's what I've signed up for so far:So I did in fact survive June! I have four new shirts (well, 3 with one on the way) and two finisher medals and I'm feeling a bit badass if I do say so myself6/10 - 23.5 mile charity bike ride for United Way (high of 98 forecasted)Done. Ended up "only" doing 20 miles due to extreme heat6/18 - Insane Inflatable 5kDone6/25 - Local 5k Mud RunDone6/26 - 16 mile bike ride to support the local trails (which will be 20 miles for us because the start/end point is close to home)Done and we actually ended up doing 26 miles total since we got done with the 16 mile route 30 minutes before they served lunch so we hoped on the 6 miles one for fun (plus 4 miles round trip to get there)
8/20 - Different local 5k Mud Run
8/27 - Yet another local 5k Mud Run
So yeah, he's to hoping I at least survive through June....
Wow! Well done and way to go!
Post by: monstermonster on June 27, 2016, 10:06:42 AM
Nice way to view that with the marginal cost! I also always do half-marathons, which are hella expensive ($70-90), mostly because I feel like it's not worth to spend money when it's "just 5K or 10K" because I don't really need to train for that.
But for the moment, I'm struggling with spending $80 on a half-marathon just to do a run I could totally do on my own. Just to make myself train when theoretically there's nothing stopping me from training WITHOUT spending $80 on a half-marathon. I'm just worried that the only times I've been successful at consistently running long distances is when I have an event to work up to. But $80 for one half-marathon is a steep price to pay to buy some intrinsic self-motivation.
I've never run consistently without an event to lead up to, and I don't think for a moment I ever would.
One way I try to get the most "value" out of the motivating effect is to start training at least 6 months in advance.
So the $40 I spent on B2B (it also helps to pick a cheap race, preferably one you've done in the past so you get access to early registration, and then register the day it opens), divided by 6 months of 3-4 workouts a week works out to about 50 cents per workout.
Glad to see that someone else needs the event to lead up to be motivated to run.
Post by: Sailor Sam on June 27, 2016, 12:13:31 PM
Nice way to view that with the marginal cost! I also always do half-marathons, which are hella expensive ($70-90), mostly because I feel like it's not worth to spend money when it's "just 5K or 10K" because I don't really need to train for that.
But for the moment, I'm struggling with spending $80 on a half-marathon just to do a run I could totally do on my own. Just to make myself train when theoretically there's nothing stopping me from training WITHOUT spending $80 on a half-marathon. I'm just worried that the only times I've been successful at consistently running long distances is when I have an event to work up to. But $80 for one half-marathon is a steep price to pay to buy some intrinsic self-motivation.
I've never run consistently without an event to lead up to, and I don't think for a moment I ever would.
One way I try to get the most "value" out of the motivating effect is to start training at least 6 months in advance.
So the $40 I spent on B2B (it also helps to pick a cheap race, preferably one you've done in the past so you get access to early registration, and then register the day it opens), divided by 6 months of 3-4 workouts a week works out to about 50 cents per workout.
Glad to see that someone else needs the event to lead up to be motivated to run.
I don't have any good ideas. My motivation for running is ridicule and job loss if I don't make time. And the last time I was tested, I beat the time cut off by 2 seconds. Which was absolutely fine with me!
Maybe I could come yell at you?
Post by: monstermonster on June 27, 2016, 02:19:08 PM
Nice way to view that with the marginal cost! I also always do half-marathons, which are hella expensive ($70-90), mostly because I feel like it's not worth to spend money when it's "just 5K or 10K" because I don't really need to train for that.
But for the moment, I'm struggling with spending $80 on a half-marathon just to do a run I could totally do on my own. Just to make myself train when theoretically there's nothing stopping me from training WITHOUT spending $80 on a half-marathon. I'm just worried that the only times I've been successful at consistently running long distances is when I have an event to work up to. But $80 for one half-marathon is a steep price to pay to buy some intrinsic self-motivation.
I've never run consistently without an event to lead up to, and I don't think for a moment I ever would.
One way I try to get the most "value" out of the motivating effect is to start training at least 6 months in advance.
So the $40 I spent on B2B (it also helps to pick a cheap race, preferably one you've done in the past so you get access to early registration, and then register the day it opens), divided by 6 months of 3-4 workouts a week works out to about 50 cents per workout.
Glad to see that someone else needs the event to lead up to be motivated to run.
I don't have any good ideas. My motivation for running is ridicule and job loss if I don't make time. And the last time I was tested, I beat the time cut off by 2 seconds. Which was absolutely fine with me!
Maybe I could come yell at you?
If only my job required me to run more than in heels and a suit between hospitality rooms on election night!
Doesn't petrie run fast? Is she just more self motivated or does she have stricter job requirements?
There's a "training program" I could join for running, which amounts to paying someone to tell me when and where to go run every weekend. That seems absurdly silly. So why does shelling out $80 for a half-marathon seem sane?
Post by: Sailor Sam on June 27, 2016, 03:41:29 PM
If only my job required me to run more than in heels and a suit between hospitality rooms on election night!
Doesn't petrie run fast? Is she just more self motivated or does she have stricter job requirements?
There's a "training program" I could join for running, which amounts to paying someone to tell me when and where to go run every weekend. That seems absurdly silly. So why does shelling out $80 for a half-marathon seem sane?
Petrie is a long-legged gazelle, who enjoys running. Despite these flaws, I love her dearly.
How much does the dictatorial running program cost?
Post by: monstermonster on June 27, 2016, 04:02:03 PM
Gazelle wife!If only my job required me to run more than in heels and a suit between hospitality rooms on election night!
Doesn't petrie run fast? Is she just more self motivated or does she have stricter job requirements?
There's a "training program" I could join for running, which amounts to paying someone to tell me when and where to go run every weekend. That seems absurdly silly. So why does shelling out $80 for a half-marathon seem sane?
Petrie is a long-legged gazelle, who enjoys running. Despite these flaws, I love her dearly.
How much does the dictatorial running program cost?
$95 for 6 months of weekend group long runs in different parts of the city + a "program" to do on your own time during the week- leading up to an optional event half-marathon (that you have to pay for separately)
Even that group still sees the value in an event at the end I guess...
Post by: Bakari on June 27, 2016, 04:47:17 PM
I don't have any good ideas. My motivation for running is ridicule and job loss if I don't make time. And the last time I was tested, I beat the time cut off by 2 seconds. Which was absolutely fine with me!
Maybe I could come yell at you?
My PT test was 2 days ago. 13:25 (10 seconds from the limit)
Worst I've ever done! But a pass, that's all that matters.
Since this year's race is behind me, I have done exactly zero running over the past month (or two), just goes to show how little motivated I am without it! :-P
And soon I won't have the bi-annual PT test to force me to keep up at least a minimum level of fitness, because my contract is up in 2 months!
Post by: athiker10 on June 27, 2016, 04:55:09 PM
I don't have any good ideas. My motivation for running is ridicule and job loss if I don't make time. And the last time I was tested, I beat the time cut off by 2 seconds. Which was absolutely fine with me!
Maybe I could come yell at you?
My PT test was 2 days ago. 13:25 (10 seconds from the limit)
Worst I've ever done! But a pass, that's all that matters.
Since this year's race is behind me, I have done exactly zero running over the past month (or two), just goes to show how little motivated I am without it! :-P
And soon I won't have the bi-annual PT test to force me to keep up at least a minimum level of fitness, because my contract is up in 2 months!
All this talk of running is making me think maybe I should try again.. But I'm also one of those people who has a hard time internally motivating for running.
Monstermonster, I just checked and this group: http://november-project.com/ (http://november-project.com/) isn't in portland yet (I think you're thereish-I've been reading your journal.), but here's to hoping! I don't do it anymore because it's too much to do that plus lifting, but if people want external motivation and community support, check it out. They're big on the FREE. I've spent maybe $5-10 and that was because I purchased clothing for a free costume/theme run.
Post by: monstermonster on June 27, 2016, 05:10:08 PM
I don't have any good ideas. My motivation for running is ridicule and job loss if I don't make time. And the last time I was tested, I beat the time cut off by 2 seconds. Which was absolutely fine with me!
Maybe I could come yell at you?
My PT test was 2 days ago. 13:25 (10 seconds from the limit)
Worst I've ever done! But a pass, that's all that matters.
Since this year's race is behind me, I have done exactly zero running over the past month (or two), just goes to show how little motivated I am without it! :-P
And soon I won't have the bi-annual PT test to force me to keep up at least a minimum level of fitness, because my contract is up in 2 months!
All this talk of running is making me think maybe I should try again.. But I'm also one of those people who has a hard time internally motivating for running.
Monstermonster, I just checked and this group: http://november-project.com/ (http://november-project.com/) isn't in portland yet (I think you're thereish-I've been reading your journal.), but here's to hoping! I don't do it anymore because it's too much to do that plus lifting, but if people want external motivation and community support, check it out. They're big on the FREE. I've spent maybe $5-10 and that was because I purchased clothing for a free costume/theme run.
At least I am finding out I'm not alone in not being motivated to run without an external deadline!
I <3 the November project. I always join it when I'm in DC for work. There's one on capitol hill there that's full of staffers that's really fun. Alas, I looked into what it would take to organize one here and I am not in good enough shape/have enough free time for it.
From their website about starting a chapter:
Quote
1. Time Commitment...and
Understand that being the leader of your November Project branch may begin with the simple 60-minute workout you first host but will be guaranteed to grow into many hours of dedication each week. This is a part time job that some weeks can fill enough hours to be seen as a second, completely unpaid, full time job.
Quote
5. Leader DescriptionHoly shit I will NEVER be that fit. And I am okay with that. I am perfectly happy with my 1h50m half-marathon time and my ability to do 20 burpees before my wrists hate me. Also, those metrics seems to be a bit biased to Y chromosome havers...
Being one of the fittest members of the tribe is a must. Leaders must lead by example. This means being in front of the pack at all times. “The quality of the team is based on the speed of the leader.” Who do we consider fit? A person that can do one or all of the following: Sub 3:25 Marathon or sub 1:30 Half-marathon; 3 minutes plank finishing with 10 pushups; 90+ burpees in 7 minutes. Don’t know what burpees are, this is not for you!
Post by: athiker10 on June 27, 2016, 06:00:04 PM
Post by: hudsoncat on June 28, 2016, 06:52:37 AM
I find the motivation discussion interesting, because I seldom lack motivation to run. However, I cannot seem to get myself at all motivated for strength work. Whether it's lifting weights, body weight work, whatever... if you all can figure out your motivation for running, please share, maybe it'll work for my strength training. I have been fairly consistent throwing in some push-ups, core work, squats, and lunges after a run once or twice a week. Hopefully I can keep that going and build on it.
DH is a big fan of the signing up for a race thing for motivation. We run a lot of races though, it's our one, big, not a necessity, spendy line item in our budget. We have the long term goal of running a half in each state. We try to do it cost effectively (DH travels a lot for work, so between his rewards, other travels hacks, and not trying to do all the races in one year, we do okay), but I can't deny that it's not our most mustatachian hobby.
Post by: Orvell on June 28, 2016, 07:21:21 AM
>___>
<___<
Hi ya'll. Been awhile.
So my goal (set up a long while back and then ran away from) was to do 5 "real" pushups. (Set that bar low low low low... Just a little lower... yes. Just right.)
I'm not there yet.
But I'm once again working towards it!
I can do 3 sets of the "beginner body weight workout" from Nerd Fitness with some sweat but without any undue difficulty. I am doing the "10 pushups" part of each set as pushups from the knees. But I'm getting there slowly but surely! Hopefully. XD
Post by: hudsoncat on June 30, 2016, 08:47:41 AM
- Maintain 50lb fat loss from 2015- Still maintaining below the 50 pound mark overall I've gained around 3-4 pounds back from my absolute lowest, but have actually lost an inch at my waist and half an inch each in my hips and chest measurement since January 1 (when I was at my lowest weight)
Complete 5K <= 30:00 (<= 09:39/mile)Done!Complete Half Marathon <= 2:20:00Done! 2:19.54 at the Oak Barrel Half in April (Jordan can you mark this off the tracking post? I forgot to ask earlier!)- Complete Triathlon (sprint) Registered for Tri Indy on July 31
- Strength training 2X/week Fail. I've been doing some strength training, but it's sporadic at best
Set Personal Record for 5K (<= 29:34)Done! New PR: 28:54!
So for the rest of the year I'd like to keep the goals I'm still working on (maintenance, Sprint Tri, Strength training) for sure and set one more: Sub 2:19 Half marathon. I did a great job maintaining a pace that would have put me sub 2:18 in the April Half with the exception of three miles that all included major hills. I think with more hill work or a flatter course, I have a shot. I have one more half this year, which will be much flatter. I will try for it there. If I miss it, well, then that's my first goal for next year.
I knew I would probably be able to set some new PR's this year just based on the weight loss from last year. Since I started losing weight (and running more), I have cut several minutes off my 5K and over 40 minutes off my Half PR. However, I think the days of cutting minutes off PRs at a time is probably gone for most distances, but it was certainly fun while it lasted.
Post by: Sailor Sam on June 30, 2016, 10:17:06 AM
Speaking of, I'm plonking away at the gym. I've been going 3x/week, and settled into a pretty nice schedule. I'm still liking the Convict Conditioning program. I'm now at 2x15 +1x5 on all Beginners movements. Goal is to work up to Intermediate at 2x25 for all movements, then Progression at 3x50.
I'm making my peace with the fact that it's going to take me quite a while to work up to the Progression state. Prior to my New Stance on Exercise, the slow pace would have annoyed me and I would have skipped steps. Now I'm content to take the progression as it comes. I do feel a little foolish going to the gym to do wall pushups and vertical pulls, but fuckit. The journey to being cut starts with a single wall pushup. If I keep going, I'll look back in a year and be amazed. Plus, anyone who's actually judging me can go screw.
Post by: monstermonster on June 30, 2016, 10:21:12 AM
Since the year is halfway through, I thought I'd revisit my goals
Hudsoncat, you are KICKING ASS and TAKING NAMES. I'm proud of you through the internet :-)
Post by: flan on June 30, 2016, 10:24:23 AM
*Peeks in*
>___>
<___<
Hi ya'll. Been awhile.
So my goal (set up a long while back and then ran away from) was to do 5 "real" pushups. (Set that bar low low low low... Just a little lower... yes. Just right.)
I'm not there yet.
But I'm once again working towards it!
I can do 3 sets of the "beginner body weight workout" from Nerd Fitness with some sweat but without any undue difficulty. I am doing the "10 pushups" part of each set as pushups from the knees. But I'm getting there slowly but surely! Hopefully. XD
It sounds like both Orvell and I have noodles for arms. Camaraderie!
We stuck a chin-up bar on one of the doors, and now I'm trying to do 1 (very) assisted chin-up every time I see it. Hoping this spurs some muscle growth in my noodles :)
I'm trying to use DDR to supplement my on-and-off bodyweight training. It's taken me 2 months but I'm on week 5/10 for the "beginner" level of YAYOG, and I WILL finish.
Post by: Orvell on June 30, 2016, 10:31:41 AM
NOODLE ARM BUDDIES!*Peeks in*
>___>
<___<
Hi ya'll. Been awhile.
So my goal (set up a long while back and then ran away from) was to do 5 "real" pushups. (Set that bar low low low low... Just a little lower... yes. Just right.)
I'm not there yet.
But I'm once again working towards it!
I can do 3 sets of the "beginner body weight workout" from Nerd Fitness with some sweat but without any undue difficulty. I am doing the "10 pushups" part of each set as pushups from the knees. But I'm getting there slowly but surely! Hopefully. XD
It sounds like both Orvell and I have noodles for arms. Camaraderie!
We stuck a chin-up bar on one of the doors, and now I'm trying to do 1 (very) assisted chin-up every time I see it. Hoping this spurs some muscle growth in my noodles :)
I'm trying to use DDR to supplement my on-and-off bodyweight training. It's taken me 2 months but I'm on week 5/10 for the "beginner" level of YAYOG, and I WILL finish.
Post by: monstermonster on June 30, 2016, 10:37:41 AM
An organization I dearly love and volunteer for, the Harry Potter Alliance -yes that's the real name- (they train youth, mostly girls and queer youth, all over the world to be social activists using the story of harry potter and other fandoms) is doing a virtual race. It's a $35 donation and you get a real medal (harry potter themed) at the end of the race. All you have to do is run 50 miles between now at August 31st, tracking those miles using any one of a variety of different apps, and then you get a medal. It's called "Escape from Privet Drive". (https://thehpalliance.regfox.com/road-to-hogwarts-escape-from-privet-drive)
So for $35 to an org I love, I can get motivation to run at least 6 miles/week and a cool medal at the end so I get a "carrot".
So yes, I could pay $0 and not get a medal I don't need and still run every week, but I probably won't. So this will get me on the hook, and help out an org I love.
Post by: flan on June 30, 2016, 10:57:28 AM
I think I found a solution to my "need an event to train for but don't want to spend $80 on one".
An organization I dearly love and volunteer for, the Harry Potter Alliance -yes that's the real name- (they train youth, mostly girls and queer youth, all over the world to be social activists using the story of harry potter and other fandoms) is doing a virtual race. It's a $35 donation and you get a real medal (harry potter themed) at the end of the race. All you have to do is run 50 miles between now at August 31st, tracking those miles using any one of a variety of different apps, and then you get a medal. It's called "Escape from Privet Drive". (https://thehpalliance.regfox.com/road-to-hogwarts-escape-from-privet-drive)
So for $35 to an org I love, I can get motivation to run at least 6 miles/week and a cool medal at the end so I get a "carrot".
So yes, I could pay $0 and not get a medal I don't need and still run every week, but I probably won't. So this will get me on the hook, and help out an org I love.
I LOVE this!!!!! Killer plan!
Post by: athiker10 on June 30, 2016, 11:34:01 AM
I think I found a solution to my "need an event to train for but don't want to spend $80 on one".
An organization I dearly love and volunteer for, the Harry Potter Alliance -yes that's the real name- (they train youth, mostly girls and queer youth, all over the world to be social activists using the story of harry potter and other fandoms) is doing a virtual race. It's a $35 donation and you get a real medal (harry potter themed) at the end of the race. All you have to do is run 50 miles between now at August 31st, tracking those miles using any one of a variety of different apps, and then you get a medal. It's called "Escape from Privet Drive". (https://thehpalliance.regfox.com/road-to-hogwarts-escape-from-privet-drive)
So for $35 to an org I love, I can get motivation to run at least 6 miles/week and a cool medal at the end so I get a "carrot".
So yes, I could pay $0 and not get a medal I don't need and still run every week, but I probably won't. So this will get me on the hook, and help out an org I love.
I LOVE this!!!!! Killer plan!
I've done this, although I do it as walks. The medals are fine but I never got a medal in an actual facts race and I just can't justify spending the $25 every month (it feels like). I still watch their online conversations though. :)
Post by: monstermonster on June 30, 2016, 11:40:40 AM
I've done this, although I do it as walks. The medals are fine but I never got a medal in an actual facts race and I just can't justify spending the $25 every month (it feels like). I still watch their online conversations though. :)
What is an actual facts race?
Post by: jordanread on June 30, 2016, 11:41:55 AM
Since the year is halfway through, I thought I'd revisit my goals:
[...]
So for the rest of the year I'd like to keep the goals I'm still working on (maintenance, Sprint Tri, Strength training) for sure and set one more: Sub 2:19 Half marathon. I did a great job maintaining a pace that would have put me sub 2:18 in the April Half with the exception of three miles that all included major hills. I think with more hill work or a flatter course, I have a shot. I have one more half this year, which will be much flatter. I will try for it there. If I miss it, well, then that's my first goal for next year.
I knew I would probably be able to set some new PR's this year just based on the weight loss from last year. Since I started losing weight (and running more), I have cut several minutes off my 5K and over 40 minutes off my Half PR. However, I think the days of cutting minutes off PRs at a time is probably gone for most distances, but it was certainly fun while it lasted.
I've got your goal marked as complete. Great job! I do love that first chunk of progress. Cutting minutes off of time, adding miles to distance, etc. It's fun to experience (and see) that progress.
Psychologically, I've found that during that time of huge leaps, my brain goes the route of "Oh my god, I can't believe I survived/did this/accomplished so much". And then I kind of look back, appreciating the progress, and looking forward with the knowledge that I most definitely can succeed, albeit with smaller amounts. Something along the lines of "Let's find out how long it's going to take me to figure out what's involved in [new event/an extra minute off of a time/and extra half mile/whatever]". Reframing thoughts in a manner in which success is merely a matter of time, not a matter of if. At least that's how it is for me. The human body is amazing...and I'm really liking mine right now.
We stuck a chin-up bar on one of the doors, and now I'm trying to do 1 (very) assisted chin-up every time I see it. Hoping this spurs some muscle growth in my noodles :)
I'm trying to use DDR to supplement my on-and-off bodyweight training. It's taken me 2 months but I'm on week 5/10 for the "beginner" level of YAYOG, and I WILL finish.
I love the pull up bar idea. Unfortunately for me, mine is on my home office door, and MXT doesn't go in there often enough. I am having fun doing things at random places though. Some horizontal pulls while waiting for the bus, and the like. I really want to get good enough to start doing some random Battle of the Bars things (explosive and relatively graceful swinging about). By DDR, do you mean Dance Dance Revolution? That is a fun cardio thing. The first time I played, I actually fell over...multiple times.
Nice, hudsoncat. Maintaining a weight loss for a year puts you into a very elite percentage of the population. It's pretty neat that you can now compare weight against inches, and get a fuller picture of your personal morphology. I'm hoping to get to where you are!
Speaking of, I'm plonking away at the gym. I've been going 3x/week, and settled into a pretty nice schedule. I'm still liking the Convict Conditioning program. I'm now at 2x15 +1x5 on all Beginners movements. Goal is to work up to Intermediate at 2x25 for all movements, then Progression at 3x50.
I'm making my peace with the fact that it's going to take me quite a while to work up to the Progression state. Prior to my New Stance on Exercise, the slow pace would have annoyed me and I would have skipped steps. Now I'm content to take the progression as it comes. I do feel a little foolish going to the gym to do wall pushups and vertical pulls, but fuckit. The journey to being cut starts with a single wall pushup. If I keep going, I'll look back in a year and be amazed. Plus, anyone who's actually judging me can go screw.
Have you read the book, or are you just doing the exercises? One of the things I liked was when he was writing about the slow progressions. Yeah, they seem easy or wimpy or something like that. Yes, going slow on the reps doesn't look that impressive, but it's all about foundational strength. It's not muscles so much right now as it is giving your joints and connective tissue a chance to adjust to the ridiculously awesome craziness we're going to do later!!
You are kicking ass!
I think I found a solution to my "need an event to train for but don't want to spend $80 on one".
I love this. Start with a goal. Figure out what works, what doesn't, and what one needs. Identify the problem, and then try solutions until you find one that works.
Post by: flan on June 30, 2016, 12:01:04 PM
We stuck a chin-up bar on one of the doors, and now I'm trying to do 1 (very) assisted chin-up every time I see it. Hoping this spurs some muscle growth in my noodles :)
I'm trying to use DDR to supplement my on-and-off bodyweight training. It's taken me 2 months but I'm on week 5/10 for the "beginner" level of YAYOG, and I WILL finish.
I love the pull up bar idea. Unfortunately for me, mine is on my home office door, and MXT doesn't go in there often enough. I am having fun doing things at random places though. Some horizontal pulls while waiting for the bus, and the like. I really want to get good enough to start doing some random Battle of the Bars things (explosive and relatively graceful swinging about). By DDR, do you mean Dance Dance Revolution? That is a fun cardio thing. The first time I played, I actually fell over...multiple times.
Battle of the Bars sounds awesome! In my head I pictured you started to do pull-ups at a bus stop, and then another person joins you, and you battle it out with how many pull-ups you can do, bwahaha!
And yes, I did mean Dance Dance Revolution! It feels like a steam room outside from May - Oct here, so it's really unpleasant to walk (let along run) most days outside. We were selling a bunch of old games and saw we still had DDR games + pads!
It's not you - I'm pretty sure the main goal of playing DDR is DON'T TRIP! But it is a nice way of squeezing in an easy 15-min of cardio some nights :)
Post by: athiker10 on June 30, 2016, 03:17:38 PM
I've done this, although I do it as walks. The medals are fine but I never got a medal in an actual facts race and I just can't justify spending the $25 every month (it feels like). I still watch their online conversations though. :)
What is an actual facts race?
That would be my dumb elitist brain meaning I signed up and raced with a whole bunch of other people also running the same closed road. Never got a medal, but I did get some shirts.
Post by: monstermonster on June 30, 2016, 04:18:38 PM
Ah, I always get a medal for half-marathons.* Maybe I just choose the ones with medals accidentally. Which is slightly annoying because I don't really enjoy having medal except for right after I finish.I've done this, although I do it as walks. The medals are fine but I never got a medal in an actual facts race and I just can't justify spending the $25 every month (it feels like). I still watch their online conversations though. :)
What is an actual facts race?
That would be my dumb elitist brain meaning I signed up and raced with a whole bunch of other people also running the same closed road. Never got a medal, but I did get some shirts.
Although some double as beer openers.
*Remembering that I don't think I got a medal at the Berlin halbmarathon, but it was also WAY cheaper (I mean, aside from the trip to germany lol) than the $80 ones in PDX.
Post by: athiker10 on June 30, 2016, 07:16:54 PM
Ah, I always get a medal for half-marathons.* Maybe I just choose the ones with medals accidentally. Which is slightly annoying because I don't really enjoy having medal except for right after I finish.
Although some double as beer openers.
*Remembering that I don't think I got a medal at the Berlin halbmarathon, but it was also WAY cheaper (I mean, aside from the trip to germany lol) than the $80 ones in PDX.
Yeah-maybe my internal saver picked the cheap-o races? I don't think so. Maybe medals aren't the thing at the type of half-marathon I did? Or I just missed distribution because I was more focused on other things (like either warming up at the second one in december) or biking 40 miles home from the first. (I'm not that badass at cardio anymore.)
I now have two medals from Hogwarts Running Club and I have no idea what to do with them...
Post by: PDM on June 30, 2016, 09:28:13 PM
Just ran 8.5km in 44:30 before I felt a twinge in a hamstring. With my local 11k fun run scheduled for 3 weeks time I thought it best to stop before a niggle becomes an injury.
Still stoked with that time and I wasn't even out of breath when I pulled the pin.
That is a good pace - 5min 13 second kms. You'll smash an 11km fun run. Always good to listen to your body with niggles. Foam roll that hamstring good!
Post by: jordanread on July 01, 2016, 06:56:50 AM
That is a good pace - 5min 13 second kms. You'll smash an 11km fun run. Always good to listen to your body with niggles. Foam roll that hamstring good!
PDM, I realized that you were relatively new around here, and I didn't get any goals down for you. Do you want to jump in with some 'rest of the year' goals?
Post by: Jon_Snow on July 01, 2016, 07:26:51 AM
An interesting note: I've had to change my running gait to mitigate my Achilles issue, which has also resulted in my past IT band issues completely disappearing. Another win...
Post by: Lagom on July 01, 2016, 09:32:37 AM
One of my fitness goals for 2016 is now in the books. Half marathon completed in 1:48, smashing my goal of a sub-2 hour time - so, just over a 5 minute per km pace, something I never pulled off in training. I think the extra motivation of being a part of an organized "event" gave me an extra boost.
An interesting note: I've had to change my running gait to mitigate my Achilles issue, which has also resulted in my past IT band issues completely disappearing. Another win...
Awesome! Nice work! In what way did you change your stride? I am currently not running at all (been into powerlifting the last 18 months), but sooner or later I'll get back to it. I've also had some Achilles issues in the past so I'm curious to hear what's worked for you.
Post by: Kerowyn on July 01, 2016, 10:30:24 AM
I think I found a solution to my "need an event to train for but don't want to spend $80 on one".
An organization I dearly love and volunteer for, the Harry Potter Alliance -yes that's the real name- (they train youth, mostly girls and queer youth, all over the world to be social activists using the story of harry potter and other fandoms) is doing a virtual race. It's a $35 donation and you get a real medal (harry potter themed) at the end of the race. All you have to do is run 50 miles between now at August 31st, tracking those miles using any one of a variety of different apps, and then you get a medal. It's called "Escape from Privet Drive". (https://thehpalliance.regfox.com/road-to-hogwarts-escape-from-privet-drive)
So for $35 to an org I love, I can get motivation to run at least 6 miles/week and a cool medal at the end so I get a "carrot".
So yes, I could pay $0 and not get a medal I don't need and still run every week, but I probably won't. So this will get me on the hook, and help out an org I love.
I got that in my email and thought of you immediately! I'm delighted to find that you are already a supporter of the HP Alliance. (Are you doing the Remembrall Readathon, too? That's how I found out about it.)
I am also tempted to sign up for the virtual race, though I would be walking/skating the 50 miles. I was annoyed by the prospect of the medal being more clutter, but then I thought I could hang it up in my cubicle...
Post by: Jon_Snow on July 02, 2016, 12:05:28 PM
One of my fitness goals for 2016 is now in the books. Half marathon completed in 1:48, smashing my goal of a sub-2 hour time - so, just over a 5 minute per km pace, something I never pulled off in training. I think the extra motivation of being a part of an organized "event" gave me an extra boost.
An interesting note: I've had to change my running gait to mitigate my Achilles issue, which has also resulted in my past IT band issues completely disappearing. Another win...
Awesome! Nice work! In what way did you change your stride? I am currently not running at all (been into powerlifting the last 18 months), but sooner or later I'll get back to it. I've also had some Achilles issues in the past so I'm curious to hear what's worked for you.
It's really as simple as eliminating any pronounced explosive move off of my toes - even more so going up hills, something which has been a true Jon_Snow Achilles-buster in the past - which charaterized my previous lengthy, and more aesthetically pleasing stride. Now I have a shorter (and decidedly less graceful) stride in which I try to concentrate my "push off " with quads....and the ol' glutes. :)
Having been off the forums for most of June I should also mention that I did around a dozen hikes, and paddled another 115km in June...sometimes I would combine these two activities in the same day...by kayaking over to different part of my island or to another island entirely and finding some trails.
500km paddling challenge now at 211.3 km.
Post by: SoccerLounge on July 03, 2016, 01:17:39 PM
(http://www.bodybuilding.com/fun/images/2015/arnold-blueprint-cut-training-graphics-3.jpg)
... Just kidding, more like
(https://fosterthegospel.files.wordpress.com/2014/10/skinny-weightlifter.jpg)
:D
Seriously, I'm coming back to strength training after quite a long break. One of the biggest issues I was having was continually aggravating injuries by trying to go too hard, stopping, then repeating the cycle. I finally wised up and, helped by some great medical advice, realized that was getting me nowhere. Now, I am essentially on an extended-rehab-slowly-transitioning-into-building-strength-again. I'm using some pretty modest weights right now and only raising the weight very slowly despite that I'm back in 'noob gainz' territory (so the temptation to pile on more weight is pretty huge, but I resist it!) Right now I do whole-body strength workouts twice a week, concentrating on the big compound movements with just a couple auxiliaries. I also walk, bike and, especially, hike least three days a week for the cardio side of things. I really don't like to run much, but challenging hikes at a decent pace act as a fine substitute. I'll probably just follow along and not comment that much, but I wanted to set my stake out so to speak :)
Post by: Lagom on July 03, 2016, 01:43:08 PM
Here is where I'm at after the last cycle (first number is from my last round of PRs in late March):
Bench: 225 -> 235 Set good 5 rep (+20lbs) and 8 rep (+15lbs) PRs, but only slight progress in the 1RM. Still pretty happy though since I suck at bench. My 255 goal might still be possible.
Box squat: 395 -> 375 Very disappointing. I have to admit I hate squats and tend to skip squat days if I have to miss a workout, but losing 20lbs is a much worse than expected result. Definitely motivated to up my game here. Doesn't help that I was never as good at box squatting as free squatting, but the hip just won't let me do the latter any more. Less than zero chance I hit my original 455 goal this year.
Deadlift: 515 ->535 That 535 was quite a grinder, but I'm reasonably happy with the progress here. 585 is unlikely to happen. I will be thrilled if I get to 565.
Post by: PDM on July 04, 2016, 10:52:38 PM
PDM, I realized that you were relatively new around here, and I didn't get any goals down for you. Do you want to jump in with some 'rest of the year' goals?
Ok, here goes, currently in week 10 if an interrupted 1/2 marathon program - target race 7th August Brisbane Marathon Festival.
Goal 1hr 50min - that'd be a PB. Sub 2 hour should be achievable. Other goal - sub 20min 5km - target this later in the year. It is marathon season at the moment in the cool winter months. Running in summer here isn't ideal.
After that, shift back to weights, no clear targets just gradual improvement on the 5 lifts in SL5x5 and avoiding poor technique and injury.
Additional goal - daily yoga practice of some form.
Post by: Bracken_Joy on July 05, 2016, 07:34:17 AM
We're still feeling out the new schedule. I'm back up to 3 days per week. Nursing days with 1.5 hr drive each way. So no time to workout on actual work days, so blitzed and tired I can barely move Saturday, so that leaves me with only 3 days per week. Which means 2 workouts if I need a recovery day.
That being said, my Wednesday and Fridays are going to switch to a mere 9 hour work shift, so 12 hours overall. Much shorter than my current 15s. I'm hoping maybe something calm, like yoga or a hike, will be able to happen Saturday now?
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
Post by: big_owl on July 05, 2016, 08:12:57 AM
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
We wake up at 4am to go to the gym every day. I hate working out that early (I'm always 10% weaker on my lifts) but generally that time is always free, regardless of what happens the rest of the day. It seems like afternoons/evenings are a crap shoot and it's impossible with the responsibilities of adulthood. Plus the gym has nobody in it that early so it's in-and-out. We roughed in a gym room for our basement and will be stocking it with weights this winter. Once that happens I will eliminate going to the actual gym for all except a few specialty workouts like calves or mountain climbing preps. Maybe we'll be able to sleep in another 30-60min once the basement gym is ready.
Post by: SoccerLounge on July 05, 2016, 04:32:04 PM
Well, my triceps are fine, but my lats were aching even by yesterday evening. And not in that pleasant, post-workout ache kinda way; in that 'you actually overdid it' kinda way. My fault for neglecting them. I'm going to push my next weights session one day back and see how it feels then.
On the plus side, today I hiked after work (about 3 miles, up and down about 1000ft of elevation, about an hour). It was pretty great. I love living places where there are hiking spots with hills, trails, woods and elevation gain right on the way home from work! Because of where I live, there's no reason for hiking not to make up much or even most of my cardio work.
Which brings me to my own goals for this year:
1. Remain consistent with my routine (subject to periodization etc).
2. Convert 10 bodyfat percentage points to lean muscle.
3. Maintain commitment to hiking at least 1-2 times a week regardless of weather. (Other cardio work can be indoors, but must have at least 1-2 sessions a week be hiking.)
Post by: Sailor Sam on July 05, 2016, 05:06:08 PM
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.
Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.
Post by: Orvell on July 05, 2016, 05:12:59 PM
Post by: Bracken_Joy on July 05, 2016, 06:22:21 PM
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.
Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.
This is a good idea, but I'm putting you all on the hook. I have no ideas.
Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.
What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P
Post by: Sailor Sam on July 05, 2016, 06:46:22 PM
Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?
Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes.
Post by: Bracken_Joy on July 05, 2016, 06:49:44 PM
More gym-ing today. Convict Conditioning, beginner's exercises, 2x15, 1x7. I'm going to keep adding 2 reps to the last set, until I'm up to 3x15. Then test the 2x25 for the intermediate level.
Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?
Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes.
I will admit I haven't actually looked at any of the convict conditioning stuff. Hmm, maybe I should do that. Do Wed/Fri, the days I have a bit more time (vs Thursday, my 15-16 hour days... ouch).
Post by: monstermonster on July 05, 2016, 07:47:30 PM
.More gym-ing today. Convict Conditioning, beginner's exercises, 2x15, 1x7. I'm going to keep adding 2 reps to the last set, until I'm up to 3x15. Then test the 2x25 for the intermediate level.
Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?
Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes.
I will admit I haven't actually looked at any of the convict conditioning stuff. Hmm, maybe I should do that. Do Wed/Fri, the days I have a bit more time (vs Thursday, my 15-16 hour days... ouch).
Try the 7 minute workout! http://perigee.se/apps/seven/
Post by: PDM on July 05, 2016, 08:30:33 PM
This is a good idea, but I'm putting you all on the hook. I have no ideas.
Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.
What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P
Yoga. Heaps of free yoga videos on youtube.
And/or a body weight fitness plan.
https://www.reddit.com/r/bodyweightfitness/wiki/faq
Them redditors know whats up.
Post by: jordanread on July 06, 2016, 07:38:04 AM
Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?
My initial knee-jerk reaction was to say "Yes, read it!!" However, I started thinking about it, and realized that when I read the Convict Conditioning book, I was also reading a few other ones and I may have been getting them mixed up. It's been awhile since I watched the videos, but based on this:
I'm making my peace with the fact that it's going to take me quite a while to work up to the Progression state.
I'm actually beginning to think that it may not be necessary. I still suggest reading the book, however, I don't think you need to. The way that I see it, there are a couple of important points that the book provides.
- Progression standards are slow, and this is a good thing.
- Foundational Strength may not be necessary for the early steps, but getting your body used to those movements will help later on.
- It's more important to have perfect form on each rep before you progress, rather than just progressing.
Some of the other bodyweight books I put on the resource post have a whole lot of info. The Naked Warrior is one that struck me as very useful.
However, I took a bit of time and perused the CC book this morning, and I can kind of summarize it as follows:
- Preliminaries
- The fitness industry is a huge scam
- Function over form
- Iron isn't available all the time
- Jail Stories
- The evolution of fitness (historical gladiator, body building, etc)
- The Big 6
- The main muscles targeted by this particular exercise
- Examples of look and capabilities as one progresses (for that muscle group)
- Ancillary and support benefits of strength of those muscles
- What perfect form looks like
- Snarky comments on what it currently means to have a good {body part} (The abs sections were hilarious)
- Common issues with form, how to identify them, and how to fix them
- Self Coaching
- Different workout programs
- Workout logs
- Bodyweight principals
- Listening to your body
Post by: jordanread on July 06, 2016, 08:18:29 AM
Post by: Bakari on July 06, 2016, 08:26:29 AM
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
The days I take a refrigerator up a flight of stairs single handedly, (or move an apartment's worth of furniture, or recycle 2000 lbs of broken concrete or shovel 2 yards of soil...) I generally consider that my workout for the day.
I workout much more in the winter, when work is slower, primarily so that I'll be capable of doing my job again next season.
I doubt our pre-electricity and internal combustion ancestors had any great need to "work out", just like most animals don't bother. You just live, and that's sometimes a challenge.
Post by: big_owl on July 06, 2016, 08:27:47 AM
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.
Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.
This is a good idea, but I'm putting you all on the hook. I have no ideas.
Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.
What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P
This is probably gonna come across as a smackdown, but please take it with a dose of good-natured ribbing.
1. I'm sure if I surfed through the 30 pages of this thread I could find what your goal actually is, but I'm lazy. I'm coming at this from a bbing angle. So what *I* care about is making my body look the most aesthetically pleasing it possibly can - in my eyes (and legally).
2. Time for a not-so-humble brag...I'm willing to bet my body looks better than 99% of the people on this forum (again, by my bodybuilding criteria). There's genetics...but the point for saying that is whatever I'm doing is working, and would probably work for you.
3. So now that I've established myself as arrogant and pompous in your eyes, lol, I'll continue...my workouts are ridiculously easy and short. Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us. The only workout that ever exceeds 30 minutes of actual lifting is legs, and that's just because it takes a while to rack the weights on and off between sets with both of us using the same rack. You don't need to get all cute and fancy with your workouts and spend an hour in the gym every day. Literally 20 minutes actually working out. Sometimes I get sweaty during leg day, but generally I don't sweat at all while I'm lifting. If I worked out outside in summer and the humidity, things would be different though. You could just get up 5 minutes earlier which would give you time to shower. A shower is literally five minutes.
4. The only exercise we do that could possibly make any sort of noise worth caring about is straight-legged deadlifts, and in my case that's only because I don't put a collar on the end of the bar and the weights tend to rattle around when I bring the bar back to the ground. I could easily eliminate this with just a modicum of care. So noise shouldn't even be a factor at all.
5. I spend my days at work - after working out - crawling all over large heavy equipment outside that could kill you in a second. Just last year I literally carried a 200lb man down three large flights of stairs by myself (a mile offshore in the summertime) because he was in diabetic shock and all the old slackasses I work with were too out of shape to assist. This was on leg day - the hardest of the week. More bragging but again point is that being tired at work is a pretty poor excuse not to work out. Once you've actually gone through 2-3 weeks of lifting then you really don't even get sore at all, right? I only work 10 hour days so maybe 15-16 would be different, but I could adapt my workout if I had to.
There are people at the gym at that time with all sorts of different careers that I talk to daily - fire, police, FBI, secret service, linesmen and teachers to name a few. Somehow they make it work, but it does take commitment and I'm sure it isn't always easy.
Sorry, not trying to be an ass. Just saying that it can be done.
Post by: use2betrix on July 06, 2016, 09:48:13 AM
Plugging away over here! No update in a while I realized. I only did 5 workout in all of June. Not my finest month! I'm at 2 already for July, though. (Hiked Sunday, ran to a park to do sprint intervals followed by overhead press and pull ups when I got home).
We're still feeling out the new schedule. I'm back up to 3 days per week. Nursing days with 1.5 hr drive each way. So no time to workout on actual work days, so blitzed and tired I can barely move Saturday, so that leaves me with only 3 days per week. Which means 2 workouts if I need a recovery day.
That being said, my Wednesday and Fridays are going to switch to a mere 9 hour work shift, so 12 hours overall. Much shorter than my current 15s. I'm hoping maybe something calm, like yoga or a hike, will be able to happen Saturday now?
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?
Trying to wrap my head around your schedule.
So you work 3 days a week? Including your drive, they are now 12 hour days, but used to be 15?
I.e. You have 4 days off?
I work industrial construction in the south. I often spend several hours outside in the heat working. I will admit, I am in the office quite a bit.
The first 5-6 months this year I worked 60-70 hr weeks. That's leaving for work at 6 and getting home at 5:30, 6-7 days a week. I typically had every other Sunday off.
I lift weights hard with my wife at the gym for 1 hour, followed by 20 mins of cardio, 3 days a week. I could count how many days I've "missed" this entire year. I eat 6x a day (between shakes and meals) and miss maybe a meal or two a month, and it's usually if I'm on vacation.
I worked as a CNA for several years, so I understand the work. I also worked out then just as much.
I'm with big owl up there. If you don't want to lift or exercise or whatever, that's fine. However working "3 long days a week" is not an excuse. I'd LOVE that schedule. I'm just starting to get full weekends off now and it's amazing.
If I have misunderstood your work schedule, my apologies and this doesn't apply.
Post by: SoccerLounge on July 06, 2016, 02:25:55 PM
...my workouts are ridiculously easy and short. Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us. The only workout that ever exceeds 30 minutes of actual lifting is legs, and that's just because it takes a while to rack the weights on and off between sets with both of us using the same rack. You don't need to get all cute and fancy with your workouts and spend an hour in the gym every day.
Yes! Preach!! The best results I've ever had in the weight room were from limited-duration workouts. Right now, I'm doing whole-body twice a week, and seeing some nice (if slow, per my earlier post) gains. Doesn't take more than about 35 minutes, and that's including racking all the weights etc. One of the problems I used to have that led to always getting injured or aggravating prior injuries was the tendency to overdo it by thinking I had to work out for an hour or 90 minutes at a time. That's really not necessary, especially for weights. Just my experience. :)
Post by: monstermonster on July 06, 2016, 03:29:48 PM
So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me. BUT what's most important is you hit a stride that makes sense for you, personally, as those posters have.
I find that I don't have too much issue with being sore the next day as long as I don't do blow-out working out. Perhaps you can do some tracking to figure out what the reps/max limit is for you to not be sore the next day. You also do yoga as well as strength training, right? Maybe yoga is a good day-after-long-work-week workout since it's more rejuvenating and might get some of those nurse-muscle kinks out.
Post by: SoccerLounge on July 06, 2016, 04:08:19 PM
So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me.
What, you mean you can't?
(http://s2.quickmeme.com/img/03/03e2bb78dc954a8810d33b4cef9e2ebb880e81c4063318e0e9b14c0d085abfa3.jpg)
But seriously: I have a pretty erratic work sched, and keeping the workouts short really does help. I also work out right after work before I even come home, so that I'm not tempted to just say 'eff it.' (This is also why I am a member of a 24hr gym - not Anytime Fitness, a mom-and-pop with nice free weights etc. :) )
Post by: big_owl on July 06, 2016, 04:22:44 PM
I am not a big person with the benefit of lots of naturally flowing testosterone, so I will say that I completely understand being wiped out after a 12 hour physical work day and think that it's reasonable to not want to work out on those work days. In fact, I work an office job now with 12 hour days and I don't want to do shit after work either. I think sleep is an equally important part of health as lifting heavy metal things and don't recommend cutting back on it just pack in more physical activity.
So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me. BUT what's most important is you hit a stride that makes sense for you, personally, as those posters have.
I find that I don't have too much issue with being sore the next day as long as I don't do blow-out working out. Perhaps you can do some tracking to figure out what the reps/max limit is for you to not be sore the next day. You also do yoga as well as strength training, right? Maybe yoga is a good day-after-long-work-week workout since it's more rejuvenating and might get some of those nurse-muscle kinks out.
That's why we said we do the 500lb bench presses *before* going to work to roll the 500lb boulder up the mountain. So we don't have to deal with it at the end of the day when tired after work. And I still get 8-9 hours sleep a night (no kids though...life choices..).
Funny you should mention testosterone though. Just a month ago I had a blood test done for another unrelated medical problem and they checked testosterone. I came in at the lower 20% of normal range, sigh. So apparently the secret isn't high test levels. And I'm an ancient 36yo, not some mid-twenties young thing like bracken.
Post by: jordanread on July 07, 2016, 05:50:29 AM
Participant Goals Bracken_Joy
- 1 set/1 deadlift 200lbs (Stretch: 270lbs)
1 set/1 back squat 135lbs(Stretch: 200lbs)Achieve proper and comfortable front rack position- 1 set/1 strict pullup
This actually reminds me, from your journal and you busting out pull ups at the Meetup you hosted, should I mark that goal off, or is there something else to be done (does it need to be stricter)?
Big_Owl and SoccerLounge, I love the enthusiasm, and the face punches are definitely a good response if what you are addressing is a case of excusitis. In this particular instance, that is not the case, though (I think). I'm going to address a few things as far as my understanding of the situation goes, and we might get even more valuable feedback. IMO, the most valuable thing that was stated in response was challenging the idea of long workouts = good workouts. As described, that is most definitely not always the case.
What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P
So IME, and based on the feedback received, the answer to whether that would do anything is a resounding yes!! As a matter of fact, in the goal description post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915035/#msg915035), there is Tabata, and that is only a 4 minute workout. It's more HIIT, and I haven't actually done it, but it appears to capitalize on the idea of short workouts being of value. I don't remember off the top of my head who put that as their goal, but maybe they can chime in with their experience of it all.
2. Time for a not-so-humble brag...I'm willing to bet my body looks better than 99% of the people on this forum (again, by my bodybuilding criteria). There's genetics...but the point for saying that is whatever I'm doing is working, and would probably work for you.
It was a statistically unfortunate fact that you managed to write this in response to someone who is in that 1%. :D I did love your description of why you workout, and I want to use that verbiage and shift it to include my mirror lust statement. It reminds me of some of the stuff that Mark Sisson (Mark's Daily Apple) said about working out, and how his workouts are all about embracing his inherent laziness. He wants to look good, and he wants to accomplish that with as little effort as possible (i.e. efficiency).
Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.
What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P
First things first, I'll address these constraints, and a bit of stuff that has been posted about here and in other places in regards to this. In this particular instance, BJ isn't providing excuses, as she's kicked ass this entire year, and had a routine that worked quite well. But my understanding is that her schedule has shifted, and the constraints are things to keep in mind, for the following reasons.
BJ does lifts that involve dropping the weight from above her head. I can't remember what they are called, but I did watch a video she posted that kind of showed how freaking loud that is. Couple that with the fact that there has been 'complaints' from neighbors regarding the noise, and it's just a proactive constraint, and will give an idea as to where her frame of mind is when it comes to working out. The olympic style lifts are kind of her default.
With the soreness section, instead of maybe needing to carry someone because nobody else can, her entire job is being in a position where she is the one who may have to do that, every day, so I think it's more about erring on the side of caution. As a healthcare worker who literally has people's lives in her hands, she'd rather have a workout that is too easy, and sacrifice some potential gains, than to go too hard and put her clients at risk because she was greedy.
I don't know about the shower thing, because framed in another way, I could see it as an excuse, although I do agree with M2 about sleep being a huge part of things too. This is mostly colored by my issues with sleep though, so if you don't have issues with it, I could see waking up a bit earlier.
All that being said, I'm actually with SS on this one. I think going through some of the bodyweight progressions would be a good alternative. You most likely aren't going to feel the nice burn like you do with your lifting (that only happens at the very beginning, and only if you haven't done anything else), but there will be a good impact to your bottom line strength. Maybe do a set of some pistol squats since you can do those. Doing the bodyweight exercises slowly reduces the sweat as well, and the time spent will be less overall.
Feel free to correct me if I'm wrong with my assumptions here. It may be that Big_Owl was right and you were being all whiny and excusy :P, or I viewed the constraints as exactly what they were, but got the understanding screwed up. I usually assume the best about people in this thread, even though IRL I assume the worst.
Post by: jordanread on July 07, 2016, 05:51:10 AM
Post by: flan on July 07, 2016, 06:52:12 AM
Try the 7 minute workout! http://perigee.se/apps/seven/
Hey, thanks! I'm gonna try this. I'm all about low activation energy to build a habit ;)
Post by: Bracken_Joy on July 07, 2016, 07:16:03 AM
I had typed up a section essentially describing and defending my career to you, but you know what? Fuck it. Go and talk to *any* nurse working a string of 12s and ask her if she wants to work out tomorrow morning and sacrifice sleep to do it. Prepare to run away. I don't need to play penis measuring that nursing is a hard fucking career. And no, being a CNA is not the same thing (have been one), because while physically draining, you don't have the added layer of "this child is on a ventilator and I work independently, there is no one but me to do all care and keep them alive"
The not showering one is just because I *have* to shower after work (helloooo active MRSA cases!), and my skin dries out too much if I shower more than once per day.
Excuses? Sure, quite possibly. Just because something is an excuse though, doesn't mean it isn't valid or doesn't have an impact on my life. Rather than doing the whole "man up, overcome" thing, how about help me brainstorm solutions? "Just Do It" obviously doesn't work, or I would have DONE it last time I had this schedule. I am far from being a lazy person. If it was a matter of putting my head down and cranking out a few weeks, that would be one thing. But this is *always* my schedule now. I have 4 days off, I still work out my other days- I was entertaining the possibility of spreading activity more evenly, including my work days. And frankly, the face punching, more than encouraging me, has made me go, "you know what? My job IS physical, it IS demanding, and fuck anyone who thinks I need to do more". So that kinda backfired there you guys. Think of the context of the face punches rather than just giving them out willy-nilly. This thread isn't just a RAAHHHHR WORKOUT thread, it's community and support and all that jazz.
That being said, I downloaded Monsterx2s 7 minute app, and will try it out when I'm back to daily life and not trying to balance going to work (leaving in 30 min) and seeing my MIL at the hospital (all day yesterday).
Post by: big_owl on July 07, 2016, 07:40:20 AM
Jordan, thank you. I was feeling pretty shitty based on the other responses. I really don't think I needed the face punches I was given. I'm a woman with ~15% BF and visible abs (thank you for the 1% comment Jordan!), I don't think I've been making a ton of excuses on my output. (As an aside, non scale victory: was recently measured for a bridesmaid dress. 37" booty, 26" waist. I'll take it). My schedule recently went from 24 hrs/week (30hrs with driving) across two days, to 32 hours per week (41 hours with driving) across 3 days. I had a similar schedule earlier this year (a couple more hours work), and found it incredibly draining. So I'm trying to be proactive and ask for advice at the beginning of the transition, rather than being reactionary.
I had typed up a section essentially describing and defending my career to you, but you know what? Fuck it. Go and talk to *any* nurse working a string of 12s and ask her if she wants to work out tomorrow morning and sacrifice sleep to do it. Prepare to run away. I don't need to play penis measuring that nursing is a hard fucking career. And no, being a CNA is not the same thing (have been one), because while physically draining, you don't have the added layer of "this child is on a ventilator and I work independently, there is no one but me to do all care and keep them alive"
The not showering one is just because I *have* to shower after work (helloooo active MRSA cases!), and my skin dries out too much if I shower more than once per day.
Excuses? Sure, quite possibly. Just because something is an excuse though, doesn't mean it isn't valid or doesn't have an impact on my life. Rather than doing the whole "man up, overcome" thing, how about help me brainstorm solutions? "Just Do It" obviously doesn't work, or I would have DONE it last time I had this schedule. I am far from being a lazy person. If it was a matter of putting my head down and cranking out a few weeks, that would be one thing. But this is *always* my schedule now. I have 4 days off, I still work out my other days- I was entertaining the possibility of spreading activity more evenly, including my work days. And frankly, the face punching, more than encouraging me, has made me go, "you know what? My job IS physical, it IS demanding, and fuck anyone who thinks I need to do more". So that kinda backfired there you guys. Think of the context of the face punches rather than just giving them out willy-nilly. This thread isn't just a RAAHHHHR WORKOUT thread, it's community and support and all that jazz.
That being said, I downloaded Monsterx2s 7 minute app, and will try it out when I'm back to daily life and not trying to balance going to work (leaving in 30 min) and seeing my MIL at the hospital (all day yesterday).
Sorry, wasn't intending to come across as a punk. Sounds like a case of me misreading your post and coming across shitty in response. All the best in your goals.
Post by: brute on July 07, 2016, 07:42:48 AM
Now, that might sound like a lot, but I traditionally gain 25 from 2 weeks of eating like a maniac. I'm back down 6 of the 9, and will be heading to 275 soon. (307 today)
Post by: 2Birds1Stone on July 07, 2016, 08:25:06 AM
When I started my current job I also started using the gym facility at the office and let my gym membership expire. While this made financial/logistical sense......I lost my lifting partner and a large part of my motivation.
Well, a few weeks ago he got a job working for my company and we are reunited in the gym. I'm on my 12th workout in 15 days since he's been working here and feel great, like a good amount of my strength has come back.
Now that I have a good baseline for my strength, after the initial jump up over the past two weeks I figured I would post here for motivation and accountability.
Day 1
Current weight - 217.2
Goal Weight - ~198
Recent Big 3 Highlights
Today - Barbell Bench 265 5x5
Yesterday - Barbell Deadlift 375 3x5
Monday - Barbell Squat 295 5x5
Saturday - OHP 95 3x5 (super weak on these)
Post by: Jon_Snow on July 07, 2016, 08:37:42 AM
I've been on this thread from the beginning, as well as the previous iterations and I have noticed that quite a few previous participants have left. Seems to have coincided with the arrival of more "hardcore" members...not saying 600 pound calf raises aren't impressive. I do fear that this sort of thing may have proved a bit intimidating to participants who have left.
Not sure if a separate bodybuilder/strong(wo)man thread is the answer - actually, I don't really like that idea - as long as "Strength" is part of the thread title, these folks should be included. I'm just looking to for a way to bring this thread back to it's fun, supportive past.... for EVERYONE.
Then again, I may be alone in reading things in this way. I'm just not FEELING this thread of late. Bracken Joy's post just brought these thoughts to the surface.
Post by: mm1970 on July 07, 2016, 09:46:17 AM
Quote
(As an aside, non scale victory: was recently measured for a bridesmaid dress. 37" booty, 26" waist. I'll take it).
This is pretty badass, I must say. I think it was probably >20 years ago when I last had those measurements (in my 20s and pre-kids).
I also wanted to note that some of the earlier comments were a bit out of line and maybe misunderstood.
I don't work a physical job *anymore*. But there were times when I was on the manufacturing floor on my feet for 10-12 hours a day. For our regular technicians, they had a 12 hour shift. Most of them lived an hour away. They got one 30 min break and two 15 min breaks.
So the day for a tech would be: Get up at 4-4:30 am. Get on the bus or in the car at 5 am. Start work at 6 am. Work until 6 pm (on your feet, though not requiring heavy lifting). Take the bus home. Get home around 7 or 7:30 pm. Eat dinner, pass out.
This was a 3 on 4 off, 4 on 3 off schedule. Sounds great, but everyone I know who ever did it said that on those 4 day work weeks, it took an entire day to recover. (Even worse if you were on the night shift). Squeezing in a workout was near impossible, especially if you had kids.
When you have a physical job it's just tougher. I have many relatives in physical jobs and they are pretty wrecked by 50. Shoulders, back, knees, you name it. I can afford to risk pulling a back muscle because I sit behind a computer. I'm not expected to actually lift patients.
That said, I think any amount of exercise is worth it. I've had a good month, but I've had a few tough travel days where I did literally nothing. If I can even squeeze in 10 minutes of pushups and squats before getting on a plane, I consider it good. I think it's great for people who have #goals (my niece is a power lifter with #goals who competes in her state. So far her records are 120 kg for squat, 55 kg for bench, 157.5 kg for deadlift, though I think she mentioned breaking 405 lb for deadlift recently at the gym).
I admire people with #goals, but some of us are just happy enough to be fit enough to play with our kids without getting injured.
Post by: brute on July 07, 2016, 09:56:54 AM
So, here's where I'm at today. I'm about to be working from home 3 days a week. That is REALLY going to help out for lifting for me. I've been down to 3 days a week since I started the new job. Weekends and one day during the week. It's been driving me crazy. I need 4 days a week to feel ok about myself. The strongman community is a weird one. I lot of us got into it because of some really horrible things that have happened in our lives, and decided to spend time under the bar instead of at one. I'm excited to get stronger, fitter, and better looking.
So, if you're having a hard time, can't fit in much gym time because of work or other commitments, you're hurt, or anything else, don't worry about gym time. Worry about taking the best care of yourself that you can. If you're having trouble talking yourself into getting off the couch and away from the 3rd hour of tv today, then I'll happily offer some motivation. But the last thing I want to do is push ANY of you wonderful people out of this thread. I'm a meathead, a scientist, and just a little socially awkward sometimes. So apologies for anyone I offended.
Post by: monstermonster on July 07, 2016, 10:54:55 AM
Funny you should mention testosterone though. Just a month ago I had a blood test done for another unrelated medical problem and they checked testosterone. I came in at the lower 20% of normal range, sigh. So apparently the secret isn't high test levels. And I'm an ancient 36yo, not some mid-twenties young thing like bracken.
Just a reminder that the average adult male range for testosterone is 270-1,070 ng/dL and the average adult female range 15-70 ng/dL. So even at 20%, you're still juicing at the high end compared to an adult (non-pregnant) female.
So check your T-privilege ;-P
(Good natured ribbing.)
Post by: monstermonster on July 07, 2016, 10:59:38 AM
Jordan, thank you. I was feeling pretty shitty based on the other responses. I really don't think I needed the face punches I was given. I'm a woman with ~15% BF and visible abs (thank you for the 1% comment Jordan!), I don't think I've been making a ton of excuses on my output.Hopefully my response conveyed what a badass I think you are AND that I don't think working out on 12 hour work days is necessary- I've been struggling with that myself about that and I sit at a desk all fucking day taking care of politician's careers not actual real Human Child lives.
I still think finding a way to emphasize strength training that isn't just Big Lifts will help with your fitness goals without resulting in soreness on workdays - especially since you also like yoga :-)
Post by: meerkat on July 07, 2016, 01:01:36 PM
Post by: SoccerLounge on July 07, 2016, 02:06:28 PM
Post by: EngineerYogi on July 07, 2016, 03:43:57 PM
The best workout plan/program is one you can stick with. If that is 20 minutes 2 times a week that's awesome and certainly better than nothing!
Post by: EngineerYogi on July 07, 2016, 03:48:01 PM
Me and my bicycle did not meet last month :/ so we'll keep that goal listed and I will see what I need to do work on it. My sleep schedule is being impacted by current yoga teacher training schedule and personally sleep is a priority for me.
New yoga goal, 40 more classes!
Post by: Bakari on July 07, 2016, 08:12:05 PM
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.The days I take a refrigerator up a flight of stairs single handedly, (or move an apartment's worth of furniture, or recycle 2000 lbs of broken concrete or shovel 2 yards of soil...) I generally consider that my workout for the day.I workout much more in the winter, when work is slower, primarily so that I'll be capable of doing my job again next season.I doubt our pre-electricity and internal combustion ancestors had any great need to "work out", just like most animals don't bother. You just live, and that's sometimes a challenge.
Or like today: 2 full size refrigerators and 2 stoves, up 3 flights of stairs each.
I don't think I need to "workout" today. I got my exercise.
If whatever you do leaves you tired and/or sore and/or sweaty, I think it counts, it doesn't have to be plates on a bar to be exercise.
...my workouts are ridiculously easy and short. Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us.
...
5. I spend my days at work - after working out - crawling all over large heavy equipment outside that could kill you in a second. Just last year I literally carried a 200lb man down three large flights of stairs by myself (a mile offshore in the summertime) because he was in diabetic shock and all the old slackasses I work with were too out of shape to assist.
Would you consider the possibility that at least one part of why you are able to stay in good shape with such short workouts is because you have a physical job which means you are essentially working out 10 hours a day?
I'd also like to point out, it was really just big_owl that gave a facepunch, and he put in plenty of disclaimers and made clear he didn't intend it that way.
Post by: jordanread on July 07, 2016, 08:24:03 PM
For my goals, I completed 20 yoga classes! I think I'm actually at 22 complete and I've taught 3. :)
Me and my bicycle did not meet last month :/ so we'll keep that goal listed and I will see what I need to do work on it. My sleep schedule is being impacted by current yoga teacher training schedule and personally sleep is a priority for me.
New yoga goal, 40 more classes!
Got your goal marked as complete, and the new one entered. Way to kick ass!
Holy crap Bakari. Tiny text...
Post by: jordanread on July 07, 2016, 09:12:50 PM
Sorry, wasn't intending to come across as a punk. Sounds like a case of me misreading your post and coming across shitty in response.
I'm just not out to hurt people's feelings.
I want to apologize if I did anything to make people feel uncomfortable.
This is the kind of community we have. This thread is a bit of a special case, because we kind of bypass the facepunches and go straight to mutual support and solution-oriented discussions, but it's not always obvious from the get go. I'll make sure I add that to the first thread for next year. You all rock!!
I've been on this thread from the beginning, as well as the previous iterations and I have noticed that quite a few previous participants have left. Seems to have coincided with the arrival of more "hardcore" members...not saying 600 pound calf raises aren't impressive. I do fear that this sort of thing may have proved a bit intimidating to participants who have left.
Not sure if a separate bodybuilder/strong(wo)man thread is the answer - actually, I don't really like that idea - as long as "Strength" is part of the thread title, these folks should be included. I'm just looking to for a way to bring this thread back to it's fun, supportive past.... for EVERYONE.
Then again, I may be alone in reading things in this way. I'm just not FEELING this thread of late. Bracken Joy's post just brought these thoughts to the surface.
I understand that sentiment, but based on what happened last year, that is kind of the evolution of it. We constantly have new people coming in, and not all of them are as crazy as I am and insist on catching up before posting. And that's totally fine. Last year, a similar thing happened, except it was less folks focusing on body-building, and more body-weight/outdoor activities people joining in the middle. I think it may have come across as focused on that, simply because the things involved in power-lifting and body-building are a lot more specific than those of us who do things like yoga, kayaking, slacklining, hiking, climbing etc. It'd be something amazing to see someone who just gets that type of workout based on their day-to-day adventures and activities (a tow truck driver who doesn't have a truck?)
I don't think a separate thread is the answer, but I might be a little more specific in the future as far as guidelines and the sense of community this specific thread cultivates. Also, the entire concept of competing against past you is an integral part of this, and making sure that it's mentioned to new participants should reduce the intimidation factor.
So yeah, things got off track a bit, feelings were felt, responses were thought of and made, clarification was achieved, and we all seem pretty damn good now.
Soon, we'll be able to make a comment like I can regarding JS and JoRocka. "You remember that time when JoRocka thought that Jon_Snow was being racist because he commented about Mexicans in the gym? That was pretty damn funny. I love this place!"
Post by: Lagom on July 07, 2016, 09:28:03 PM
Well done everyone! Literally every single person on this thread is amazing and has been doing amazing things. Keep it up!
Post by: Bracken_Joy on July 08, 2016, 07:41:12 AM
Owl, thank you especially for clarifying the misunderstanding there. If there's one place you shouldn't be judged for a little self-admitted social awkward, it is certainly the internet. I've had positive interactions with both you and Brute on the forums (and even this thread) before, and I'm not looking for bad vibes here. I do think there ends up being a big split between the "feel" of the forum at large (case studies, etc) and the more "community" sections (journals, gauntlets). I expect face punches on the forum at large, that's part of why I go there. I guess I just expect a lot more context in the community oriented sections, so I didn't put nearly as much context in my post that caused the controversy as I would have if I had thought through what Jordan brought up- not everyone is going to read through or remember the beginning of this mega thread. Not everyone is a weirdo like me with approximately 17 bajillion posts. ;)
Anyway, I do think a few things happened. Context was missed, I was in a FOUL fucking mood (up at 5am, after a late night, and taking work off the day before to advocate for my MIL in the hospital who fell off a dock, broke her neck, and nicked an artery, staying at the in laws who have a cat I'm allergic to, etc... Short version, Bracken was hardcore grumpy). A funny thing, we studied group behavior stuff in nursing school (BSN= you wanna be a manager, RIGHT?). And while I hated that section, it is shockingly useful for how groups evolve and change. Clashes of ideology are how you refine and clarify your group vision and identity. So guys, we're GROWING. *sniff, sniff*. So proud of us.
I have zero issues with meat heads, arguably being one myself, and my husband definitely being one. There is certainly a place for the push of a lifting buddy. (Case in point: last week, tired Bracken. Husband: we need to go workout. Me: I can't. Him: why? Me: my arms are noodles. They aren't arms. Just noodles. I'm guessing angel hair pasta. Him: rolls eyes, throws socks at me. NO SYMPATHY FOR NOODLE ARMS. Sigh). I think I just wasn't ready for the push in this context.
Bringing all of this around to my initial questions. And guess what guys? While my patient slept in yesterday, I did some pushups and planks at work =P There's a novel approach, haha. Sadly, she sleeps on my shift very rarely, so I don't foresee that as an ongoing thing. Just thought it was funny, given this whole hubbabaloo.
Post by: jordanread on July 08, 2016, 07:45:30 AM
I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.
*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.
Post by: Sailor Sam on July 08, 2016, 09:03:06 AM
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.
I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.
*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.
Augh! Dude. Dude, bro. Please. Mark those fucker off, and set new goals. Ever changing, moving goalposts annoy every neuron in my brain, creating a mass of electrical irritability the likes of which nature rarely experiences. Mark them off, for the Samuels.
ALSO GOOD JOB.
Post by: jordanread on July 08, 2016, 09:08:33 AM
Augh! Dude. Dude, bro. Please. Mark those fucker off, and set new goals. Ever changing, moving goalposts annoy every neuron in my brain, creating a mass of electrical irritability the likes of which nature rarely experiences. Mark them off, for the Samuels.
ALSO GOOD JOB.
Thanks! Although now that I know how much it bugs you, I want to mark one as complete, but then change the other one. I could see some Samuel Brain Explosions happening. :)
Feedback accepted, and I don't really have a preference either way. I'll update my goals and add new ones.
Post by: EngineerYogi on July 08, 2016, 09:20:24 AM
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.
I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.
*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.
Definitely not linear. I've read you can really only add about 2lbs of muscle per month and that is only if you're a newbie to lifting it's less if you've been lifting for longer. I'm sure there are plenty of anecdotal studies saying more or less but it's a good rule of thumb. Now this is in contrast to the fact that a person can pretty easily shed 8-10lbs of fat in a month. So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly. (this is all very simplified, if you want studies I can dig for you)
Post by: jordanread on July 08, 2016, 09:35:39 AM
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.
[...]
Definitely not linear. I've read you can really only add about 2lbs of muscle per month and that is only if you're a newbie to lifting it's less if you've been lifting for longer. I'm sure there are plenty of anecdotal studies saying more or less but it's a good rule of thumb. Now this is in contrast to the fact that a person can pretty easily shed 8-10lbs of fat in a month. So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly. (this is all very simplified, if you want studies I can dig for you)
That is quite helpful. So even my expectations were totally off. I didn't realize it was that low as far as muscle growth. I might hit you up later for the studies, but since it would be for the knowledge only and it wouldn't change what I do right now, I don't need it.
So I suppose I'm curious about the experience of people who did gain muscle and lose fat at the same time.
Post by: Sailor Sam on July 08, 2016, 10:02:30 AM
Okay, actually, there's a recent study from McMasters University (https://www.sciencedaily.com/releases/2016/01/160127132741.htm), showing it can be done. However, I'm inferring that the young men studied were not physically fit to begin with, based on the quote about being in 'rough shape.' Thus, I'm not sure if we've proved experienced lifters can gain lean body mass, while dropping adipose body mass.
Post by: Kerowyn on July 08, 2016, 10:06:00 AM
*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.
Take the win and create new ones if you want something else to work for. This is what goals are for. If you are always changing your goals, you will never reach them, and even with constant improvement, you will have nothing concrete to look back on.
Post by: SoccerLounge on July 08, 2016, 10:08:06 AM
So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly.
Yep, in fact the reason my goal above was specifically stated as 'convert 10% body fat into muscle' is that I'm trying to pace myself to go pretty slowly. Ideally my scale weight should stay about the same until that goal has been reached; the only thing changing should be my BF%.
EDIT @ Sailor Sam - even at my fittest I could gain muscle and lose fat at the same time, just not gaining muscle as fast as you can when bulking or losing fat as fast as you can when cutting. I'm not looking to appear on stage any time soon (i.e. ever) so just keeping my nutrition and exercise relatively consistent all year is what works best for me. I don't like bulking and I REALLY loathe aggressive cutting. YMMV of course!
Post by: Lagom on July 08, 2016, 10:51:10 AM
Okay, so I guess I will keep posting after all. I'm quite self-centered so obviously I just assumed that folks were all mad at JUST ME ONLY and that I'd said the WRONGEST THINGS EVER and stuff. :DSo, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly.
Yep, in fact the reason my goal above was specifically stated as 'convert 10% body fat into muscle' is that I'm trying to pace myself to go pretty slowly. Ideally my scale weight should stay about the same until that goal has been reached; the only thing changing should be my BF%.
EDIT @ Sailor Sam - even at my fittest I could gain muscle and lose fat at the same time, just not gaining muscle as fast as you can when bulking or losing fat as fast as you can when cutting. I'm not looking to appear on stage any time soon (i.e. ever) so just keeping my nutrition and exercise relatively consistent all year is what works best for me. I don't like bulking and I REALLY loathe aggressive cutting. YMMV of course!
I am very performance oriented and not really into body building-style training (other than I do enjoy getting bigger, along with stronger), but I agree that it's possible to gain muscle while losing fat, and also that it's pretty much impossible to do it as quickly as if you don't mind adding some dead weight in the bulking process. I am waaaayyy too lazy to track nutrition, etc., but my transition from pretty lanky to relatively muscular (I'm told, although I still have body image issues over it), has mostly followed a pattern of eating like a horse until I get to a target weight, with up to 50% of the gains being fat, then cutting back a bit (mostly just not eating until I feel sick, but otherwise not paying attention) and more or less maintaining that weight as the fat slowly is burned off/more muscle is gained.
I've only done this once so far, netting about 15lbs of lean mass in just over a year. Doubt I'll repeat that this year as those were noob gains. I'm currently back at the slightly chubby end of things, another 15lbs up, and debating when I want to scale back the eating. I think this process worked fairly well, even without being crazy about tracking everything. I'm sure I could be more optimal, but since I am not concerned about things like swimsuit season, competing, etc., this has been a good approach for me.
Post by: use2betrix on July 08, 2016, 12:05:28 PM
The top bodybuilders in the world, with their gallons of steroids, growth hormone, and insulin, can't even retain all their muscle when they drop fat, let alone add more. They are also at their genetic max pretty much, with the steroids.
The generally agreed fastest way is to bulk hard gaining muscle and fat, then slowly drop the fat, repeat. The other alternative is to slowly build muscle, and add minimal fat. As mentioned - after a certain level, people adding muscle and losing fat is pretty much off the table. I would venture a guess that few people on this forum (or in general) have reached that point.
What's funny is at the gym I've been getting comments from people I've never really talked to that I look "way bigger" even though I'm down about 35 lbs this year. I guarantee I had more muscle at 220 than I do now at 185-190. However now I'm probably 7-8% BF vs the 12-14% I was at. My skin looks paper thin, muscles far more defined, and way more vascular. It only gives the "appearance" that I look bigger. It's been very interesting for me as someone who has always ate like a horse to be at 220ish.
Post by: 2Birds1Stone on July 08, 2016, 12:26:45 PM
Once you get past those "golden gains" it becomes much more difficult.
I've been on both ends of the spectrum, and the human body is a fascinating thing......often bending the "rules" of science/logic.
Adding lean body mass is not the same as adding muscle tissue. You can increase carb sensitivity and increase LBM through improved muscle fullness/saturation, without actually growing/increasing the number of muscle fibers.
Same goes for losing LBM, it's very easy to look flat/lose lean body mass without actually losing muscle tissue. Just stop lifting for a week and become very dehydrated and you will see what I mean.
Interesting conversation folks, this was a huge interest of mine for nearly a decade, both as an athlete and coach.
Post by: jordanread on July 08, 2016, 01:06:52 PM
[...]
I have also already completed my target of 5 walks or hikes of greater than 5 miles.
I am a bit behind on individual exercise sessions, but can get back on track by adding daily walks around the neighborhood to supplement gym workouts. I also haven't done anything with weight training or additional low carb recipes -- will work on that while in China this summer (DH has been wanting to work with me on weight routines anyway).
Glad I had the guts to tally things up and get back on here. Now I need to get my butt to the gym....
Kicking ass on the progress lhamo!! I've got the one goal crossed off. And as of today, we are 52.05% of the way through the year. Did you wind up scheduling a 5K yet, or you just going to time yourself in a solo run? Also, how many new meals have you done total this year? You said you haven't done anything with them, does that mean you've been sticking to repeats?
Post by: Bracken_Joy on July 10, 2016, 02:53:16 PM
Related downside: Dress problems. I already had to move last year to only sleeveless dresses, because my shoulders are too broad relative to my size otherwise. But just yesterday I wore my favorite dress, and my arms started to go a bit numb after a couple hours =( The arm holes are just too tight on my arms now. At least I have a couple dresses that are stretchy fabric... and thankfully my scrubs all still fit!
Also cool: met someone through my local Buy Nothing Project who wanted to see people's home gyms for ideas. He came over and took a look at our set up. DH especially had fun NerdBroing out with him about the details... they're both engineers. Yet another reason I'm sad we're moving next month. DH's collection of NerdBros is growing, and now we are moving. Hope we find plenty of NerdBros in our new area!
Post by: Sailor Sam on July 10, 2016, 03:02:07 PM
My husband came up with a very wicked arms day for me. A- I will be very sore tomorrow B- you can visually distinguish my triceps! Miracle. I have very small arms, and even though I'm pretty lean, they just aren't defined. So this is exciting for me.
Related downside: Dress problems. I already had to move last year to only sleeveless dresses, because my shoulders are too broad relative to my size otherwise. But just yesterday I wore my favorite dress, and my arms started to go a bit numb after a couple hours =( The arm holes are just too tight on my arms now. At least I have a couple dresses that are stretchy fabric... and thankfully my scrubs all still fit!
Also cool: met someone through my local Buy Nothing Project who wanted to see people's home gyms for ideas. He came over and took a look at our set up. DH especially had fun NerdBroing out with him about the details... they're both engineers. Yet another reason I'm sad we're moving next month. DH's collection of NerdBros is growing, and now we are moving. Hope we find plenty of NerdBros in our new area!
Argh, fucking sleeves! I have the same problem with uniform blouses. My shoulder's aren't properly in the shoulder part, where the yoke seam meets the sleeve seam. Plus the arms themselves are uncomfortably tight.
I have to get everything above the least-fancy uniform tailored. Which makes me look astoundingly sexy, of course. Still, it's a pain.
I should probably go to the gym today. It's a scheduled day. But the fucks, they don't seem to exist.
ETA: I went to the gym. 2x25, then 1x9 for each exercise in Convict Conditioning. The shoulderstand squats are making something in my thoracic spine mighty unhappy. I may drop them, in favour of doing the jacknife squats. I know there's wisdom in being faithful to my beginner status, but there's no wisdom in blowing out a spinal disc.
Post by: athiker10 on July 10, 2016, 05:43:21 PM
My husband came up with a very wicked arms day for me. A- I will be very sore tomorrow B- you can visually distinguish my triceps! Miracle. I have very small arms, and even though I'm pretty lean, they just aren't defined. So this is exciting for me.
Related downside: Dress problems. I already had to move last year to only sleeveless dresses, because my shoulders are too broad relative to my size otherwise. But just yesterday I wore my favorite dress, and my arms started to go a bit numb after a couple hours =( The arm holes are just too tight on my arms now. At least I have a couple dresses that are stretchy fabric... and thankfully my scrubs all still fit!
Also cool: met someone through my local Buy Nothing Project who wanted to see people's home gyms for ideas. He came over and took a look at our set up. DH especially had fun NerdBroing out with him about the details... they're both engineers. Yet another reason I'm sad we're moving next month. DH's collection of NerdBros is growing, and now we are moving. Hope we find plenty of NerdBros in our new area!
Argh, fucking sleeves! I have the same problem with uniform blouses. My shoulder's aren't properly in the shoulder part, where the yoke seam meets the sleeve seam. Plus the arms themselves are uncomfortably tight.
I have to get everything above the least-fancy uniform tailored. Which makes me look astoundingly sexy, of course. Still, it's a pain.
I should probably go to the gym today. It's a scheduled day. But the fucks, they don't seem to exist.
I cannot wear button down shirts or most blouses because the fabric is not stretchy enough to fit my shoulders or they look terrible because I have massive shoulders to a small waist and large hips ratio thing going.
I am facing the conundrum of wanting to go full tilt into the pull-up focused stage of new rules of lifting for women, but also just had the fitting for alterations of the bridesmaid dress for a wedding happening in a month. Not *tons* of time, but the fit is close enough that I don't want to gain muscle or fat there.
I"m thinking stepping back the weights for the workouts and doing some more interval training/intense cardio of some kind. Any suggestions?
Post by: 2Birds1Stone on July 12, 2016, 07:15:52 AM
BW = 215lbs
BB Bench - 275 x 5, 5, 5
BB Dead - 405 x 5, 5, 5
BB Squat - 315 x 5, 5, 5
Post by: JoRocka on July 12, 2016, 12:49:52 PM
My husband came up with a very wicked arms day for me. A- I will be very sore tomorrow B- you can visually distinguish my triceps! Miracle. I have very small arms, and even though I'm pretty lean, they just aren't defined. So this is exciting for me.
Related downside: Dress problems. I already had to move last year to only sleeveless dresses, because my shoulders are too broad relative to my size otherwise. But just yesterday I wore my favorite dress, and my arms started to go a bit numb after a couple hours =( The arm holes are just too tight on my arms now. At least I have a couple dresses that are stretchy fabric... and thankfully my scrubs all still fit!
Also cool: met someone through my local Buy Nothing Project who wanted to see people's home gyms for ideas. He came over and took a look at our set up. DH especially had fun NerdBroing out with him about the details... they're both engineers. Yet another reason I'm sad we're moving next month. DH's collection of NerdBros is growing, and now we are moving. Hope we find plenty of NerdBros in our new area!
Argh, fucking sleeves! I have the same problem with uniform blouses. My shoulder's aren't properly in the shoulder part, where the yoke seam meets the sleeve seam. Plus the arms themselves are uncomfortably tight.
I have to get everything above the least-fancy uniform tailored. Which makes me look astoundingly sexy, of course. Still, it's a pain.
I should probably go to the gym today. It's a scheduled day. But the fucks, they don't seem to exist.
I cannot wear button down shirts or most blouses because the fabric is not stretchy enough to fit my shoulders or they look terrible because I have massive shoulders to a small waist and large hips ratio thing going.
I am facing the conundrum of wanting to go full tilt into the pull-up focused stage of new rules of lifting for women, but also just had the fitting for alterations of the bridesmaid dress for a wedding happening in a month. Not *tons* of time, but the fit is close enough that I don't want to gain muscle or fat there.
I"m thinking stepping back the weights for the workouts and doing some more interval training/intense cardio of some kind. Any suggestions?
Odds are very little will change in a month- I would eat at maintenance and keep on keeping on. You'll be fine- and unless the dress has a very restrictive shoulder thing going on (many are off the shoulder/halter) with like a chiffon- you're probably totally fine. :)
Congrats on the shoulders arms/shirt problem.
I have a hard time with certain shirts- but I'm really annoyed my shoulders are not bigger- NEEDS BIGGER!
Post by: JoRocka on July 12, 2016, 12:52:36 PM
I've been struggling with a lot of things. Work's been kicking my ass all day.
Today's motto was "you will not cry at your desk- and you will not go to your car to cry" so here I sit. repeating Fide Nemini to myself.
But in good news. On the "keep being fabulous front"
the gains- they are happening- I'm up from 245 to 265 in the squat department. Solid work and solid results. I am pleased. Could have a 1/2" more depth- but compared to the really 2" to short 260 squat- this is a brilliant squat for me. I'm proud of this.
https://www.instagram.com/p/BHvUzb7AQMl/
Post by: SoccerLounge on July 12, 2016, 02:59:37 PM
the gains- they are happening- I'm up from 245 to 265 in the squat department. Solid work and solid results. I am pleased. Could have a 1/2" more depth- but compared to the really 2" to short 260 squat- this is a brilliant squat for me. I'm proud of this.
https://www.instagram.com/p/BHvUzb7AQMl/
Nice form! I hear you about depth. I've always been a natural squatter (relative to other movements, not in absolute terms!) and in flexibility terms I'm physically capable of going pretty much all the way butt-to-ground... but we just don't have the long-term data on cartilage and meniscus health to know whether or not that's okay done regularly with weight. As opposed to the argued-over conflicting studies on ligaments etc. which are a whole different thing :) So as long as I'm going a touch below parallel, I don't worry about it. I figure there are more important training goals than squatting as deep as possible, at least for me. (EDIT: I know you don't have to go that low powerlifting... just sayin' :) )
Also, seconding lhamo's comment about uphill walking. One of the reasons I love to hike so much is that slogging on those uphill grades is just an absolute killer cardio exercise, plus bonus Nature and stuff! Of course, when you hike on real hills, you then must also come downhill. But "hike up, run or jog down" works for that for me.
Post by: brute on July 12, 2016, 05:59:32 PM
I apologize for not touching base more.
I've been struggling with a lot of things. Work's been kicking my ass all day.
Today's motto was "you will not cry at your desk- and you will not go to your car to cry" so here I sit. repeating Fide Nemini to myself.
But in good news. On the "keep being fabulous front"
the gains- they are happening- I'm up from 245 to 265 in the squat department. Solid work and solid results. I am pleased. Could have a 1/2" more depth- but compared to the really 2" to short 260 squat- this is a brilliant squat for me. I'm proud of this.
https://www.instagram.com/p/BHvUzb7AQMl/
Nice work on the squat. Honestly, you probably would have gotten 2 whites for that. Only a picky side judge would call that most of the time. Fantastic effort on staying tight and not dropping forward. Hope work starts going better soon.
So, news flash. I'm still fat. I was supposed to eat better last week but completely failed. The good news is most of my meals were cooked at home, the bad news is I got a stand mixer amongst the wedding presents, so I made a ton of bread. Not great for losing weight, but I will say it was the best pizza I've made to date. I have quit drinking for the rest of the month, and probably next month. I think I'm going to take a run at state championships in illinois this fall for strongman, but I need to come in lighter and faster this year.
Post by: Sailor Sam on July 12, 2016, 07:37:08 PM
I apologize for not touching base more.
I've been struggling with a lot of things. Work's been kicking my ass all day.
Today's motto was "you will not cry at your desk- and you will not go to your car to cry" so here I sit. repeating Fide Nemini to myself.
But in good news. On the "keep being fabulous front"
the gains- they are happening- I'm up from 245 to 265 in the squat department. Solid work and solid results. I am pleased. Could have a 1/2" more depth- but compared to the really 2" to short 260 squat- this is a brilliant squat for me. I'm proud of this.
https://www.instagram.com/p/BHvUzb7AQMl/
I'm impressed.
Was the guy behind you acting as a spotter, or to help you power up if you got caught in the hole? Just curious. Having someone stand that close behind me would freak me out, and distract me from the lift. And the safety bars have rescued me frequently enough that I trust them to catch the weight.
Post by: meerkat on July 13, 2016, 08:47:18 AM
Non-gym fitness - now that I've had my FitBit for a while it's become obvious that I've done a lot more walking on the weekends than I realized and I'm also doing more because of my FitBit (I haven't got the 10k steps in a day badge and I want it. I almost had it Saturday but didn't event realize it!). The dog is certainly seeing the benefits of it. That reminds me, I should walk around my building real quick to do the 250 steps in an hour thing.
I don't comment much in response to the ongoing conversation but I enjoy reading along. :)
Post by: monstermonster on July 13, 2016, 09:10:08 AM
Hopefully I'll be able to make it up this weekend, but it's still a bummer. Can't complain about it at work because it sounds like #humblebragging but I figured y'all would understand.
Post by: SoccerLounge on July 13, 2016, 06:51:44 PM
Post by: Migrator Soul on July 14, 2016, 05:18:52 PM
I have gained about 10 pounds so far this year, and have seen fairly steady gains in the lifting department. I am currently staying at about 180 on my squat, and 205 on the deadlift. I seemed to have plateaued. Pull ups are at about 10 until muscle failure. I am still maxing the pushup and sit up events on the APFT, so no change there.
Post by: Sailor Sam on July 14, 2016, 09:57:16 PM
Post by: JoRocka on July 15, 2016, 06:46:32 AM
the gains- they are happening- I'm up from 245 to 265 in the squat department. Solid work and solid results. I am pleased. Could have a 1/2" more depth- but compared to the really 2" to short 260 squat- this is a brilliant squat for me. I'm proud of this.
https://www.instagram.com/p/BHvUzb7AQMl/
Nice form! I hear you about depth. I've always been a natural squatter (relative to other movements, not in absolute terms!) and in flexibility terms I'm physically capable of going pretty much all the way butt-to-ground... but we just don't have the long-term data on cartilage and meniscus health to know whether or not that's okay done regularly with weight. As opposed to the argued-over conflicting studies on ligaments etc. which are a whole different thing :) So as long as I'm going a touch below parallel, I don't worry about it. I figure there are more important training goals than squatting as deep as possible, at least for me. (EDIT: I know you don't have to go that low powerlifting... just sayin' :) )
Also, seconding lhamo's comment about uphill walking. One of the reasons I love to hike so much is that slogging on those uphill grades is just an absolute killer cardio exercise, plus bonus Nature and stuff! Of course, when you hike on real hills, you then must also come downhill. But "hike up, run or jog down" works for that for me.
I had a REALLY interesting conversation with one of the guys at my gym regarding hip sockets and how the head of the femur sits in the pelvis. There is a fundamental reasons Eastern European folks have dominated the lifting world and have such great squats at such depths- and it's because the socket that the head of the femur sits in is very shallow so it gives them more ROM. There is an expression- you can google it "The Scottish hip" and people who are more West of that region (I'm full blood Scot- so I thought this was mighty interesting) have a deeper socket- so there is essentially less ROM for a full ATG squat.
So- I WILL and can squat ATG- but only up to like 155-165. After that- I break parallel and I'm done. I get stuck in the whole in a bad way otherwise.
Post by: 2Birds1Stone on July 15, 2016, 07:13:20 AM
My lifting partner really pushed me this morning on deadlifts
315 x 5
365 x 5
405 x 5
435 x 5
455 x 5 Boom! Haven't deadlifted that weight/reps since 2013
Post by: jordanread on July 15, 2016, 07:26:11 AM
So, I finally ran a sub 13:00 2 mile on a record APFT, so that is one goal down.
I have gained about 10 pounds so far this year, and have seen fairly steady gains in the lifting department. I am currently staying at about 180 on my squat, and 205 on the deadlift. I seemed to have plateaued. Pull ups are at about 10 until muscle failure. I am still maxing the pushup and sit up events on the APFT, so no change there.
I've got that goal marked as complete. Awesome!! Are there pullup events in the APFT (I'm assuming that stands for Army Physical Fitness Test...I know I put it on the goal description post, but I'm really lazy).
Big victory at casa Samuel! I went to a Tabata class at the gym, the instructor called for curtsey squats, which I don't do very frequently. The move was a lot easier than it was a month ago, and I could feel I could feel that I've gained strength in my abs, glutes, and quads. It was a really nice moment of validation.
Hell yeah!
Damn it feels good to start lifting heavy again!
My lifting partner really pushed me this morning on deadlifts
315 x 5
365 x 5
405 x 5
435 x 5
455 x 5 Boom! Haven't deadlifted that weight/reps since 2013
You realize that you just quintupled your goal? Unless I wrote it down incorrectly, you were going for a 455lb 1RM on deadlifts!! I marked it off for you.
Post by: SoccerLounge on July 15, 2016, 11:50:43 AM
I had a REALLY interesting conversation with one of the guys at my gym regarding hip sockets and how the head of the femur sits in the pelvis...
This is all good and interesting stuff! I think sometimes people forget that 'genetic potential' doesn't just mean restrictions like IF UR MUSELS GRO WIKED BIG BRO!!!! (ahem :D ), but also just basic stuff like 'what your skeleton is shaped like'.
Weight room today was pretty nice. I'm starting to really see some effects on my calves from the combination of frequent hikes outside the weight room and structured calf work within it. I don't need the elusive Big Calves, but I do want calves that are both strong and have decent endurance. I'm a big fan of muscular endurance because real-life strength tasks don't usually involve only lifting something very heavy for three seconds :)
TL;DR - I'm really starting to see the effects from the work I'm doing right now and that's always a nice feeling. Also congrats to 2Birds1Stone and Coastie Colby... I mean Sailor Sam :) on their recent successes!)
Post by: meerkat on July 15, 2016, 01:04:24 PM
I had a REALLY interesting conversation with one of the guys at my gym regarding hip sockets and how the head of the femur sits in the pelvis...
This is all good and interesting stuff! I think sometimes people forget that 'genetic potential' doesn't just mean restrictions like IF UR MUSELS GRO WIKED BIG BRO!!!! (ahem :D ), but also just basic stuff like 'what your skeleton is shaped like'.
There's a trainer who works at my gym, I think 50% of his time just consists of hanging out in case people have questions while they work out (he works full time hourly so he's not on the private training session schedule a lot of trainers are). The first time I talked to him he was able to tell me that I probably had stiffness/pain [here] on a regular basis because of how I was standing and the weakness in my posture [here] and [there]. He was also incredibly helpful when I was pregnant and my skeleton and center of gravity were shifting week by week.
Post by: monstermonster on July 15, 2016, 01:16:26 PM
I'm WILDLY more bendy than I was at the beginning of the year when I started trying for the splits, but I have NO idea what is holding me back or what the extra "stretches" I can do to get to the splits. I'm starting to wonder if it might just be not possible for my hip flexors to do that.
Post by: JoRocka on July 15, 2016, 03:08:00 PM
Check out fit and bendy, they are digital videos that can be purchased specificity training into these exercises. That might help you out. Also. Invest in yoga blocks if you don't have them. They have made a huge difference in my stretching flexibility world.
I had a fail today. Testing the rest of my one rep max numbers. Bench was a solid 190. Ass mostly down.
But my deadlift oh my deadlift. Sigh. 315 was a fight. And 320 wasn't budging. I feel perhaps under fed and the antibiotics and the infection probably not helping. But damn. Not happy. Not happy at all. Sigh. Oh well. Better luck next time.
Sent from my SM-G920P using Tapatalk
Post by: Lagom on July 15, 2016, 05:55:00 PM
Some people I believe are simply incapable of getting to the splits from a skeletal perspective. That being said. I think it's a worth while goal to pursue for a good two years before giving up on it.
Check out fit and bendy, they are digital videos that can be purchased specificity training into these exercises. That might help you out. Also. Invest in yoga blocks if you don't have them. They have made a huge difference in my stretching flexibility world.
I had a fail today. Testing the rest of my one rep max numbers. Bench was a solid 190. Ass mostly down.
But my deadlift oh my deadlift. Sigh. 315 was a fight. And 320 wasn't budging. I feel perhaps under fed and the antibiotics and the infection probably not helping. But damn. Not happy. Not happy at all. Sigh. Oh well. Better luck next time.
Sent from my SM-G920P using Tapatalk
Sorry about the DL disappointment, I can relate to that feeling. I hate those days when you're just not feeling it and everything is a grind. But a 190 bench is beastly. Nice work!
Damn it feels good to start lifting heavy again!
My lifting partner really pushed me this morning on deadlifts
315 x 5
365 x 5
405 x 5
435 x 5
455 x 5 Boom! Haven't deadlifted that weight/reps since 2013
And yay for your DL success! :)
I also had a solid DL day myself yesterday, hitting a 30lb 1RM PR off a deficit at 505. It's crazy to reflect on the fact that 15 months ago I couldn't lift 315 off the ground.
Post by: Migrator Soul on July 15, 2016, 06:16:44 PM
So, I finally ran a sub 13:00 2 mile on a record APFT, so that is one goal down.
I have gained about 10 pounds so far this year, and have seen fairly steady gains in the lifting department. I am currently staying at about 180 on my squat, and 205 on the deadlift. I seemed to have plateaued. Pull ups are at about 10 until muscle failure. I am still maxing the pushup and sit up events on the APFT, so no change there.
I've got that goal marked as complete. Awesome!! Are there pullup events in the APFT (I'm assuming that stands for Army Physical Fitness Test...I know I put it on the goal description post, but I'm really lazy).
Nope, they have them on the Marine PFT, and since I have Marines in my shop, I can't let them show me up all the time. But, if they ever change it to add them, I will already be well on my way to doing well :D
Post by: brute on July 16, 2016, 03:55:18 PM
Some people I believe are simply incapable of getting to the splits from a skeletal perspective. That being said. I think it's a worth while goal to pursue for a good two years before giving up on it.
Check out fit and bendy, they are digital videos that can be purchased specificity training into these exercises. That might help you out. Also. Invest in yoga blocks if you don't have them. They have made a huge difference in my stretching flexibility world.
I had a fail today. Testing the rest of my one rep max numbers. Bench was a solid 190. Ass mostly down.
But my deadlift oh my deadlift. Sigh. 315 was a fight. And 320 wasn't budging. I feel perhaps under fed and the antibiotics and the infection probably not helping. But damn. Not happy. Not happy at all. Sigh. Oh well. Better luck next time.
Sent from my SM-G920P using Tapatalk
Nice work on the bench. Sorry to hear about the deadlift. Too little food and antibiotics can destroy your strength though. Try again in a couple weeks, I bet you power through. If not, there's always nose tork.
Post by: hudsoncat on July 18, 2016, 07:38:36 AM
Post by: Sailor Sam on July 18, 2016, 12:23:54 PM
6 mile hike on Saturday, with 1000' elevation gain. I set the pace for the group, which felt like a nice payoff. Then went to the gym on Sunday, for 3x15 on all exercises. The last set was supposed to be 1x11 for each exercise, but I was feeling good and pushed. Felt good at the time, but it was a mistake to push my lumbar spine. Had to take the day off, to lie on my back, consume codine, and ice my butt cheek. Sigh. Boy takes three step forward, boy gets cocky, boy reverts back a step.
On the fitness side, may I post my weight graph? I know there's a weightloss thread, and I don't want to force this one in a direction it don't want to go. I'll take it down if anyone requests. In the meantime!
(http://i.imgur.com/lIKfGr7.png)
Post by: jordanread on July 18, 2016, 12:26:33 PM
Post by: SoccerLounge on July 18, 2016, 05:27:16 PM
so imagine my surprise when I busted out a 33 second 5K PR this weekend!
I should think so, as that's over 300mph! Well done on the sprint work!
;)
(I'm just being pedantically jealous! Congrats on the PR :) )
Edit - awesome pics allsummerlong! Hiking is my own preferred cardio - I go on short hikes a couple times a week, and longer hikes once a month or so - so as far as I'm concerned, keep bringing those hike reports.
Post by: Bracken_Joy on July 18, 2016, 05:31:43 PM
This is notable. Time was (ie, end of last year) I couldn't do an "upper body workout" because I would do one set of one thing and then be done... so there was no such thing as a full workout just for my upper body.
So today is very exciting. I've always suffered from major "noodle arm" syndrome. My sports growing up were: soccer, horseback riding, rhythmic gymnastics, track, and dance... those are all primarily leg-based activities!
Today I used our barbell and did 5x5 each of push press and "bro curls" (bicep curls with the bar, heh). Also some pull ups in there for good measure. (I'm still jumping for pull ups though, still can't chain them/do them from a hang). Husband was impressed with the vein I had going on one of my biceps, and is jealous I have better genetics for vasculature than him =P I have to win somewhere, right???
Post by: 2Birds1Stone on July 19, 2016, 06:21:59 AM
I've never done one and think it would be great motivation to get my big 3 up to snuff, as well as get my weight down a bit to get into a light heavyweight class.
Anyone have recommendations on something close to NYC/Long Island in the November/December time frame?
Post by: brute on July 19, 2016, 07:33:06 AM
I'm toying with the idea of signing up for a powerlifting meet.
I've never done one and think it would be great motivation to get my big 3 up to snuff, as well as get my weight down a bit to get into a light heavyweight class.
Anyone have recommendations on something close to NYC/Long Island in the November/December time frame?
Here's the list of good ones in your area this year.
http://www.powerliftingwatch.com/new-york
Let me know if you need an online training partner. I could use some motivation to quit screwing around and get stronger.
Post by: 2Birds1Stone on July 19, 2016, 09:17:51 AM
I'm toying with the idea of signing up for a powerlifting meet.
I've never done one and think it would be great motivation to get my big 3 up to snuff, as well as get my weight down a bit to get into a light heavyweight class.
Anyone have recommendations on something close to NYC/Long Island in the November/December time frame?
Here's the list of good ones in your area this year.
http://www.powerliftingwatch.com/new-york
Let me know if you need an online training partner. I could use some motivation to quit screwing around and get stronger.
That's a great site! Unfortunately if I want to do a proper 16 week training block/meet periodization there aren't many meets end of November/early December.
I PM'd you regarding online training partner, I could also use the accountability/motivation.
Post by: wildbeast on July 19, 2016, 09:20:26 AM
My goals:
40 min workout, 6 days a week (for now will consist of Jillian Michaels DVDs)
20-30 min walk everyday
Yesterday: did JM 30 Day Shred, 2 sets back to back = 40 min workout; did not get my walk in though.
Today I'm feeling unmotivated and sluggish; didn't sleep well. I need to remind my brain that the workout is non-negotiable.
Being accountable here will be a great motivator for me.
Darcy
Post by: monstermonster on July 19, 2016, 10:39:06 AM
JoRocka- Thank you so much for the Fit and Bendy recommendation! I am going to try to work in the full hour-long video in twice this week, and will report back on progress!
Post by: SoccerLounge on July 19, 2016, 07:00:24 PM
Today I'm feeling unmotivated and sluggish; didn't sleep well. I need to remind my brain that the workout is non-negotiable.
Sometimes, you just have to do that. After a 13 hour work day plus only a few hours' sleep the night before, I sure didn't feel like it. Then I went and busted out a strong set! If you can bully the mind to just get started, the results are often worth it. :)
Post by: PDM on July 19, 2016, 10:25:57 PM
Post by: jordanread on July 20, 2016, 05:47:39 AM
So glad to find this thread! I'm in. :)
My goals:
40 min workout, 6 days a week (for now will consist of Jillian Michaels DVDs)
20-30 min walk everyday
Yesterday: did JM 30 Day Shred, 2 sets back to back = 40 min workout; did not get my walk in though.
Today I'm feeling unmotivated and sluggish; didn't sleep well. I need to remind my brain that the workout is non-negotiable.
Being accountable here will be a great motivator for me.
Darcy
Glad to have you here. Did you want to formalize some goals and I'll get them added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)?
Registered for the Brisbane 1/2 Marathon. Feeling fairly happy with training progress (on the back of a 19km run on the weekend). Almost into taper now.
Sweet! Do you have any time goals or anything like that? I know you want to complete the full Brisbane Marathon in < 01:50:00. Anything for this 1/2?
Post by: meerkat on July 20, 2016, 06:00:34 AM
I need to remember to revise my work out plan since I've been making progress. Some things I don't need any more and I want to add "hanging on to the bar for up to 30 seconds" to strengthen my hands (this doesn't need to go onto the tracking post here, it's a stepping stone to my pull up goal). I also want to pull up the FitRanx level 1 test and put myself through it again to see where I'm at on that.
Let's try this attaching a picture thing...
Post by: 2Birds1Stone on July 20, 2016, 06:41:44 AM
Barbell Deadlift
315 x 5
365 x 3
405 x 2
445 x 2
465 x 2
485 x 1 RPE ~8.5-9
Post by: wildbeast on July 20, 2016, 09:55:49 AM
Thanks Jordanread! Hmmm... not sure I have any formal goals right now. I'm not an athlete and the only times I've injured myself are when I was trying to be one. I think for me the goals are just to have physical health be a part of my everyday life.
If it changes I'll let you know.
Darcy
Post by: jordanread on July 20, 2016, 11:01:58 AM
Glad to have you here. Did you want to formalize some goals and I'll get them added to the tracking (Jordanread) (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)
Thanks Jordanread! Hmmm... not sure I have any formal goals right now. I'm not an athlete and the only times I've injured myself are when I was trying to be one. I think for me the goals are just to have physical health be a part of my everyday life.
If it changes I'll let you know.
Darcy
Not a problem. It's a fun place around here.
Post by: Lagom on July 20, 2016, 11:48:24 AM
Today I'm feeling unmotivated and sluggish; didn't sleep well. I need to remind my brain that the workout is non-negotiable.
Sometimes, you just have to do that. After a 13 hour work day plus only a few hours' sleep the night before, I sure didn't feel like it. Then I went and busted out a strong set! If you can bully the mind to just get started, the results are often worth it. :)
They definitely are! Yesterday was one of those days that was a real grind for me, both because I didn't particularly feel like going, and also because the entire workout just felt hard and unpleasant. What's interesting is that I actually didn't have to push myself mentally very much, despite all of that. I started working out regularly a little over three years ago. It took me maybe 3-4 months to get past needing to actively force myself to go every other scheduled gym day, and build exercise into a habit. After that, I only occasionally had to force myself to get my lazy ass off the couch (maybe a couple times a month).
After about a year and half of this (~2 years after starting), I hit an inflection point where my brain finally was legitimately "tricked" into viewing exercise as non-negotiable. It's weird, but even on days I feel like crap, I find myself heading to the gym without even considering that I could choose not to go. It's kind of like going to work on a particularly unpleasant Monday. You gotta do it, so you just do. But unlike work, the satisfaction and personal benefits I have derived from this habit have been immense. Definitely worth the grind at the beginning of the process!
My reward this time? Had trouble getting out of bed today (not really, but kinda)... Some lower body abuse yesterday. And I loved it...afterwards anyway.
Close-stance box squat - 5x3 @325lbs
Deadlift - 5x3 @425lbs
Deficit beltless stiff leg deadlift - 3x5 @335lbs
Crapload of ab work
It hurts so good :)
Post by: wildbeast on July 20, 2016, 12:58:12 PM
Glad to have you here. Did you want to formalize some goals and I'll get them added to the tracking (Jordanread) (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)
Thanks Jordanread! Hmmm... not sure I have any formal goals right now. I'm not an athlete and the only times I've injured myself are when I was trying to be one. I think for me the goals are just to have physical health be a part of my everyday life.
If it changes I'll let you know.
Darcy
Not a problem. It's a fun place around here.
Oh wait, I made some goals! Can you add me to the list?
Darcy's 2016 Strength & Fitness Goals:
1. 3 months of regular workouts = at least 5 days a week
2. 6 months of regular workouts = at least 5 days a week, with increasing difficulty of workout
Thanks!
Post by: wildbeast on July 20, 2016, 01:07:51 PM
Last night I got to bed earlier and got some rest and this morning I was able to do 2 shreds pretty well. Still a good workout but not as tiring as yesterday. And I also did my walk! Yay!
Post by: jordanread on July 20, 2016, 02:47:08 PM
Glad to have you here. Did you want to formalize some goals and I'll get them added to the tracking (Jordanread) (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034)
Thanks Jordanread! Hmmm... not sure I have any formal goals right now. I'm not an athlete and the only times I've injured myself are when I was trying to be one. I think for me the goals are just to have physical health be a part of my everyday life.
If it changes I'll let you know.
Darcy
Not a problem. It's a fun place around here.
Oh wait, I made some goals! Can you add me to the list?
Darcy's 2016 Strength & Fitness Goals:
1. 3 months of regular workouts = at least 5 days a week
2. 6 months of regular workouts = at least 5 days a week, with increasing difficulty of workout
Thanks!
I've got you added to the tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg915034/#msg915034). I suppose it's all official now.
Post by: brute on July 20, 2016, 03:30:19 PM
After that, hit some overhead pressing, working up to 225 for 3 singles. A little shaky, but this is the first time I've pressed overhead in a year, even since I tore my right trap.
So, a long way from my goals, but with the wedding and honeymoon over, I have more time to train. On the downside, I'm a little worried I broke a bone in my left hand. it's hot and sweaty here in kansas city, and I nearly dropped a plate on my foot, but I caught it. Yay. Except I smashed my left hand between the plate and one of the pegs on the rack that holds the plates. Bruising pretty badly, but we'll see. It doesn't hurt too much if I don't poke at it, so ice and elevation it is.
Edit--
Good news, doesnt' seem to be broken. Bruised pretty good, but no real swelling. Not worth getting an xray of really. Makes me miss my last employer though, free medical on site, including xrays.
Post by: SoccerLounge on July 20, 2016, 07:00:18 PM
Disadvantage of flexible rest days in my schedule: Now I have to go four days til my next rest day. I should point out here that my schedule is designed such that four-days-in-a-row incorporates a variety of exercises and difficulties so as not to constitute excessive demands on one part of my body or one element of my training. Still... no being lazy the next four days. I actually kind of like the mild, self-imposed "pressure".
Post by: hudsoncat on July 21, 2016, 12:44:54 PM
Advantage of flexible rest days in my schedule: I didn't feel bad about not working out today so that I could bake stuff instead. (Counterproductive pursuits, go!)
DH is a fabulous baker. It's one of the reasons I run. I mean, I like being healthy and stuff, I LOVE the amazing things being in shape allows me to do, but I also really like cupcakes.
Woo! has it turned steamy outside this week. All of my paces (running and cycling) have suffered as has some motivation. But I've hit my workouts so far and took advantage of the Y membership for an air conditioned run last night. We've had such a mild summer so far, I forgot how miserable real summer weather can be when it comes to outdoor cardio.
Post by: wildbeast on July 21, 2016, 02:53:23 PM
Setting long-term goals for Jordanread's post also made me look at when I started working out and I realized it's been over 9 weeks. I'm 2/3 of the way to hitting my first goal! Whoo-hoo!
I'm also doing the sugar-free challenge and I think the two are working well together.
@hudsoncat - that's nice you can use the Y. I'm thinking of using it next winter for swimming. I miss it (the swimming) and just love going there when it's all quiet and deserted.
Post by: SoccerLounge on July 21, 2016, 04:16:26 PM
Turns out I was less than one minute from the top of the mountain. If I'd turned back, I'd never have known how close I was.
(This post is written like some sort of Life Lesson, but it's not meant to be! It's just... what happened! :) )
Post by: Longwaytogo on July 22, 2016, 07:23:40 AM
Had my best/most amount of Mountain biking recently. 6 rides totaling about 75 miles over the last two weeks.
~ 5 weeks until my Spartan race, trying to work on my Burpees as that is the penalty for uncompleted obstacles. Man they are way harder than you would think. I'm up to 50 about every other day, but I'm doing 5 sets of 10. The penalty is 30!! No wonder it seems to take some people 2-3 hours to get through this 5K course.
Goals between now and race day August 27:
-Get weight to 205 (currently 212) - Stretch goal Sub 200
-Complete a set of 30 burpees in under 3 minutes (no current time, going to try and time myself this weekend)
-Try to find a place to practice a rope climb (this is typically one of the obstacles)
-Run 3 miles at least 4 times (BUT BUT biking is so much more fun)
Jordan - No need to add these to my yearly goals; I will post an update around race day how I do with these.
Everyone is doing great!!
Post by: Lagom on July 22, 2016, 09:55:41 AM
Post by: wildbeast on July 22, 2016, 11:29:20 AM
Do you change your workout routines during your monthly cycle? The last couple of months I've found that I feel well enough to do my workout on my period days but then after my period I feel really tired and end up missing a couple of days of working out. So I'm wondering if maybe I should plan to just not workout for a couple of days to let my body do it's thing. Or I can do a shorter workout to stay in the routine but not over tax my body.
Just wondering what everyone else's experiences have been.
Darcy
Post by: Sailor Sam on July 22, 2016, 12:27:42 PM
Now, cue many people screwing up their faces and saying "Sailor Sam is a GIRL????"
Post by: monstermonster on July 22, 2016, 12:48:15 PM
Question for the ladies on this thread:I haven't mastered figuring out a routine, but since I started a new immunosuppressant 6 months ago, I have an "inexplicable" migraine/fatigue right before my cycle starts and I'm always confused about why I can't work out as hard. It's only occurred to me recently this might be cycle-related and now I'm endeavoring to track it and figure it out. I have noticed that I seem to be OK working out on those days, but I need to focus on more restorative exercise (pilates, Barre, yoga) instead of things that are hard on my body (weight lifting).
Do you change your workout routines during your monthly cycle? The last couple of months I've found that I feel well enough to do my workout on my period days but then after my period I feel really tired and end up missing a couple of days of working out. So I'm wondering if maybe I should plan to just not workout for a couple of days to let my body do it's thing. Or I can do a shorter workout to stay in the routine but not over tax my body.
Just wondering what everyone else's experiences have been.
Darcy
Post by: Lagom on July 22, 2016, 03:33:06 PM
I have a question for the lifters:
I've recently taken up lifting heavy things. I started trying the StrongLifts program but since my gym doesn't have a squat or bench rack I've had to tweak it a bit. But I've been steadily adding weight to my deadlift and yesterday I pulled 145lbs. Not huge compared to many of you but I'm excited to be closing in on the 150lbs mark. But I'm getting close to being at my max weight with good form. I'm lifting in a free gym in DH's work's basement which has no trainers and rarely even anyone else in there so I don't have anyone to spot/watch my form.
How do you handle hitting your max? I'm worried about trying to lift beyond my max and hurting myself. How do you decide when you've hit your max with good form? What's the best way to proceed after that? I've been adding 5-10lbs per session, do I just hang out at my max for a while once I find it or should I cut back some and add back each time again?
So I'll comment with the disclaimer that I am not a certified trainer. But I do consider myself a somewhat experienced lifter at this point. First off, 150 is a great number for someone at your experience level. Very nice work!
As for form, there are a few things to consider. First, make sure you truly do have good form at lower weights. There are a number of online forums where you can post a video of yourself and get critiqued on that if you are not totally confident about this. Once you know what you look like when you are deadlifting correctly (which can vary a bit from person to person. For example, because of my build I bend my knees less than most), you can just video yourself during workouts and review to make sure you're staying on track. In my opinion, deadlift is actually one of the safer lifts as long as you have good fundamentals (which many do not). As you get more experienced, you'll also develop the body awareness to know when something is off, at which point you can just drop the bar.
While not necessary at your strength level, you may want to eventually consider buying a powerlifting belt, especially as you move up towards 200 and beyond. Used correctly, they are a big help with keeping your core braced, which in turn helps you keep better form. I would personally recommend you only wear it when lifting weights at the higher end of your range though. It's an expense, but a worthwhile one and they build them tough, so it'll last forever.
Finally, most people do not have 100% perfect form on a 1RM attempt, and that's OK. You certainly don't want to be horribly rounding your back, jerking the bar, or doing something funky like hitching the bar, but small form mistakes are not going to lead to injury unless you are already injured or if you are using that same questionable form over and over on non max effort lifts. I'm not saying you shouldn't strive for perfect form on a max attempt, but it will be fine if it's not quite there. Incidentally, even as a beginner, I wouldn't recommend maxing out more often than every 6-8 weeks at a minimum (I regularly go 12-16 without maxing).
Hope that's helpful. Lifting is awesome and only gets more fun as your strength improves. Keep up the good work! :)
Post by: SoccerLounge on July 23, 2016, 01:09:18 PM
Post by: redbird on July 23, 2016, 03:04:02 PM
Not looking forward to being sore, but I'm looking forward to both losing a little weight and to get in better shape. If it helps me even a little for moving, I'll be happy, but regardless I fully intend to continue this long term. I was glad DH was so willing to get onboard too. If we have someone to keep each other honest and motivated, that'll just make it easier.
Post by: marty998 on July 24, 2016, 01:44:34 AM
Goal not achieved (sub 57), but still smashed last year's time of 1:05:59 by over 6 minutes... which I think translates to being 1km further up the road this time around.
I stopped to walk only once this year (last year 3 times)... at the last hill at the 9km mark... probably due to all my so called "training" being 4-6km runs.
Anyway, happy enough with the gains... will try and go for 55 minutes next year :)
Post by: horsepoor on July 24, 2016, 09:47:10 AM
So that means getting up and running before work, since the forecast is for 100 degree days through the end of the month. I've been deadlifting about once a week lately and hitting up to 175#. I feel like that's a pretty good spot for me, since I'm not looking to put on muscle mass. Balance is good, and I'm making progress on single-leg squats, bench and pushups, having neglected upper body training outside of kettlebells for quite a while. Have plenty of fat to shed after a couple months of lackadaisical eating/drinking capped off with a food-centric vacation.
Post by: Longwaytogo on July 24, 2016, 10:17:55 AM
Well... my local fun run was today. Finished the 11k's in a time of 59:55
Goal not achieved (sub 57), but still smashed last year's time of 1:05:59 by over 6 minutes... which I think translates to being 1km further up the road this time around.
I stopped to walk only once this year (last year 3 times)... at the last hill at the 9km mark... probably due to all my so called "training" being 4-6km runs.
Anyway, happy enough with the gains... will try and go for 55 minutes next year :)
Awesome job!! 6 mins is a great one year improvement.
Post by: Lagom on July 24, 2016, 11:32:43 AM
Thanks. I'll have to have DH come with me sometime to record my lift so I can check (have others check) my form.
But what do you do between maxes? Deload and add back or something completely obvious that I'm not thinking of? I suppose it may matter that I'm not doing 1RMs, I'm doing 3 sets of 5 reps and am just getting where adding more weight will either keep me from completing or possibly cause injury
If you have a smart phone with a selfie option and something to lean it against that gives a good side angle, that can work just as well for recording a video. I will often to this and then delete the video afterwards to save room.
tldr on the below: De-load and working back up works just fine for beginner to intermediate lifters. I'm not sure how much you know so I've expanded on that a bit:
There are many philosophies on programming, but the most common one for beginners to intermediate lifters is a linear progression program. You can Google a lot of examples to get a feel of what you think fits your goals best. One of the more highly regarded would be Starting Strength, which is detailed in a book, but you can find outlines of the program through a Google search as well. It doesn't have you deadlift as much as other programs though. In general, the basic premise of these programs is a series of mid range rep schemes (like what you are doing with 3x5) at which you increase 5-10lbs/week (typically 5 on squat/bench and 5-10 on DL). It sounds like this is basically what you've been doing. To reset after a 1RM, you just start over with the same program from a % of the max (something like 60-70%) and work up again. If one week feels especially hard or you miss a weight, but you haven't maxed yet, just repeat the week without adding weight.
There are so many variations you could do that I'm not sure it would be helpful for me to get into them, especially since I mostly only know about my own programming, which is pretty different than linear progression at this point. In case it's helpful, I did find one deadlift program from about a year ago, when I was working through a high volume linear progression model. I think at this point my max was somewhere in the 335-365 range (as a 195lb man), so I was an advanced beginner. I was lifting M/W/F (squat/upper body/deadlift) using the following program for my deadlifts. Accessories each deadlift day consisted of 5x10 rows, 5x10 lat pulldowns, and ab work. This is one of a million examples, but I always like seeing exactly what other people are doing, so perhaps it will be helpful. I believe when it says add 10lbs, 20lbs, etc., it means from week 1, as opposed to adding that much on top of the previous week. So week 3 & 5 use the same weights, for example.
W1
4x4@70%; 2x2@80%; 70%x8
W2
4x4@70%; 80%x2; 90%x2; 70%x8
W3
4x4@70%; 80%x2; 90%x2; 70%x8 add 10lbs
W4
Accessories only
W5
4x4@70%; 80%x2; 90%x2; 70%x8 add 10lbs
W6
4x4@70%; 80%x2; 90%x2; 70%x8 add 20lbs
W7
4x4@70%; 80%x2; 90%x2; 70%x8 add 30lbs
W8
Accessories only
W9
4x4@70%; 80%x2; 90%x2; 70%x8 add 30lbs
W10
4x4@70%; 80%x2; 90%x2; 70%x8 add 40lbs
W11
4x4@70%; 80%x2; 90%x2; 70%x8 add 50lbs
W12
Accessories only
W13
Deadlift Max
Post by: wildbeast on July 25, 2016, 12:06:43 PM
Hello Miss Darcy, I found this article (http://www.metaboliceffect.com/15-facts-about-weight-loss-and-the-menstrual-cyle/) very interesting, and informative. Geared towards optimizing weight loss, but also addresses what kinds of exercises to do during each phase. I've spent the last 45 days tracking my weight daily, and ya know, actually paying attention to wtf is going on. My (very limited) dataset has backed up with the article is saying re: hormonaly driven fat storage/loss.
Now, cue many people screwing up their faces and saying "Sailor Sam is a GIRL????"
Hey Sailor Sam! Thanks for this article. Very informative. And according to it strength training is the thing to do during your menstrual cycle so that's what I'm doing and it's working our pretty well. I do get more tired than normal but I can still get the benefits of a good workout and I found myself less cravy of junk food and sugar than normal.
Post by: wildbeast on July 25, 2016, 12:11:41 PM
Question for the ladies on this thread:I haven't mastered figuring out a routine, but since I started a new immunosuppressant 6 months ago, I have an "inexplicable" migraine/fatigue right before my cycle starts and I'm always confused about why I can't work out as hard. It's only occurred to me recently this might be cycle-related and now I'm endeavoring to track it and figure it out. I have noticed that I seem to be OK working out on those days, but I need to focus on more restorative exercise (pilates, Barre, yoga) instead of things that are hard on my body (weight lifting).
Do you change your workout routines during your monthly cycle? The last couple of months I've found that I feel well enough to do my workout on my period days but then after my period I feel really tired and end up missing a couple of days of working out. So I'm wondering if maybe I should plan to just not workout for a couple of days to let my body do it's thing. Or I can do a shorter workout to stay in the routine but not over tax my body.
Just wondering what everyone else's experiences have been.
Darcy
Hey monstermonster! You might want to check out the article provided by Sailor Sam. It's very good. When I've done cardio in the past while on my cycle, I found that I could barely do it. My stamina was just shot. Of course, you're body might be different. But the article says strength training is what we should do on our cycle and I tried it and was pleasantly surprised that I could still work out, not as much as normal, but still got a really good workout in. Oh, and I read somewhere that there's certain yoga poses we need to avoid during our cycle as well. I forgot which ones but I'm sure you can google it. Good luck! Let us know what you find.
Post by: Bracken_Joy on July 25, 2016, 05:01:08 PM
I did a clean and jerk with 95lbs. I put 95lbs ABOVE MY HEAD and got a great lockout and help it. I have NOODLES for arms. They are like 5' long and about 4" around, so you have NO IDEA how excited I am about this.
Also, my husband pointed out yesterday when I was brushing my hair that I actually have biceps, that you can SEE (kinda sorta). This is a novel and delightful experience.
Post by: Lagom on July 25, 2016, 05:33:34 PM
Guys. Guys. Guys.
I did a clean and jerk with 95lbs. I put 95lbs ABOVE MY HEAD and got a great lockout and help it. I have NOODLES for arms. They are like 5' long and about 4" around, so you have NO IDEA how excited I am about this.
Also, my husband pointed out yesterday when I was brushing my hair that I actually have biceps, that you can SEE (kinda sorta). This is a novel and delightful experience.
Ha that's awesome! Great work! Next stop is 100+!
I can definitely relate to how you feel. While I often have to remind myself not to humblebrag about the weights I can lift today (it's just so damn exciting to be strong when you were weak your whole life!), let it be known that I was mega skinny fat before I began my fitness journey. Something like 6'4" 170lbs (male) with a flabby belly and arms so skinny I could almost wrap my hand all the way around my arm at the bicep. I could barely bench the bar for a few reps and running 400m totally depleted me.
Sometimes I think back to that time (only 3 years ago) and it feels like I am a totally different person. For all of the downsides of being unhealthy for many years of my youth, I do think I appreciate the changes in my body so much more having gone through this as an adult, than I would if I had always been fit. I suppose it's a sort of body dismorphism, but in a good way. It really is worth the early pain, and once you start to make visible progress, it gets so much more fun and motivating! :)
Post by: use2betrix on July 25, 2016, 06:03:18 PM
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
Post by: SoccerLounge on July 25, 2016, 07:12:21 PM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
Just dirty bulk on Snickers bars and McD's. You know you want to*
* - maybe not ;)
Post by: Lagom on July 25, 2016, 07:41:49 PM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
Just dirty bulk on Snickers bars and McD's. You know you want to*
* - maybe not ;)
Man, I respect bodybuilders that bother to track all that stuff, but give me a dirty bulk any day where I don't have to count anything to make gains. Fortunately, I have found one recipe that helps a lot while being semi healthy (or at least not McDonald's level unhealthy). Protein shake with whole milk, a couple giant scoops of peanut butter, a banana, and a scoop of protein powder. Tastes pretty good, lots of good fat and protein, and ridiculously caloric. One or two of those a day and I can get away with eating semi-clean the rest of the time while continuing my lazy-man's bulking. :)
Post by: redbird on July 25, 2016, 11:22:11 PM
Post by: 2Birds1Stone on July 26, 2016, 06:14:19 AM
I want to total 1200+lbs in the 93KG class at the USAPL Philadelphia LOVE Powerlifting Championships on December 17th.
20 1/2 weeks out. Will be testing maxes and running a 16 week training block leading up to the meet. Any suggestions on a good 16 week program to prep for a PL meet?
Yesterday I did a deloadish pull session
Kept it lighter and lower volume
Highlight - Barbell Deadlifts
225 x 8
275 x 8
315 x 5
365 x 5
405 x 3
405 x 5
Today was a very nice upper push workout.
Highlight was Barbell Bench Press
225 x 8
255 x 5
280 x 5
280 x 5
280 x 5 (Oh man, this is SUPER close to my all time strongest)
Followed by accessory work and a slow 21 minute 2 mile run.
Woke up 216.4lbs with my 7 day rolling average weight at 216.0
Post by: use2betrix on July 26, 2016, 06:38:54 AM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
Just dirty bulk on Snickers bars and McD's. You know you want to*
* - maybe not ;)
Man, I respect bodybuilders that bother to track all that stuff, but give me a dirty bulk any day where I don't have to count anything to make gains. Fortunately, I have found one recipe that helps a lot while being semi healthy (or at least not McDonald's level unhealthy). Protein shake with whole milk, a couple giant scoops of peanut butter, a banana, and a scoop of protein powder. Tastes pretty good, lots of good fat and protein, and ridiculously caloric. One or two of those a day and I can get away with eating semi-clean the rest of the time while continuing my lazy-man's bulking. :)
Oh yeah, I'd consider that pretty healthy for sure.
I have done somewhat dirtier bulks in the past, I.e. Like 2500-3000 calories/day healthy food, then go to mcdonalds and get 1200 calories of crap.
I haven't bulked hard in a while so this is a bit more trial and error. My diet is rarely "extremely strict" I usually eat a bit less during the week so I can always afford a decent cheat meal with my wife on the weekends, I just don't let it get stupid out of control. My stuff is easy to track because I eat the same breakfast every day, have shakes for meals 2 and 5, eat the same thing for meal 3 and 4 (alternate between 5 different meals) and alternate between 2 different dinners. All my meals are delicious and I get enough diversity it makes it easy. Like breakfast is 2 eggs, 1 cup egg whites, 1/2 banana, 3 pieces of Ezekiel bread with apple butter. Pretty delicious.
I've gone months of 4000-5000 calorie bulks in the past where I rarely hovered above 12% BF. And that was at 5'10 and 220 lbs eating 1500 calories of crap a day on top of my healthy food. I took about 8 months off last year and lost a lot from where I was at. I've been hard back at it about 10 months and it's coming back slowly but surely.
Id post a pic of me bulking at 220 before my break, but I know it makes members with different goals uncomfortable seeing fit people without shirts on. Oddly enough, you'd think bodybuilders would carry that egocentric stigma of being less respectful of what others do fitness wise, however this forum is obviously the complete opposite. I was amazed to see people a few pages back in a general fitness thread whining that "maybe this thread isn't for me" because others have different goals. Especially when the physique/bodybuilding type people of this thread makeup probably less than 10% of the people that post.
Post by: jordanread on July 26, 2016, 07:19:37 AM
Jordan, you can add an official goal for me.
I want to total 1200+lbs in the 93KG class at the USAPL Philadelphia LOVE Powerlifting Championships on December 17th.
I've got that goal added to the tracking post! That sounds like an awesome challenge. How are you doing on the other goals? Do you still have some of those triathlons to do, or did I miss them?
Id post a pic of me bulking at 220 before my break, but I know it makes members with different goals uncomfortable seeing fit people without shirts on. Oddly enough, you'd think bodybuilders would carry that egocentric stigma of being less respectful of what others do fitness wise, however this forum is obviously the complete opposite.
Feel free to post a pic. I'd be interested just because I realized yesterday that I don't really have a frame of reference when it comes to bulking. I think since my goals and everything are very much all about general function, I don't quite get the concept. I feel like I'm missing something obvious, and I'll google it later. But I was discussing this thread with the SO yesterday, and I realized that I must be missing some fundamental benefit. I could only fathom of it being useful when it comes to specific tasks that require one to either anchor or leverage bodyweight. Oh, and fighting, where they have weight classes. So what am I missing? Is the idea of bulking just to increase calories so you can have more energy to workout more, is it a muscle gaining goal where you want to maintain your BF% but get the weight up, thereby gaining more muscle? And I get cutting and bulking being two sides of the same coin (maybe it's like the conversations earlier where one is all about losing fat, and the other is gaining muscle), and that is a totally different coin than just maintenance to remain healthy and capable.
Post by: Lagom on July 26, 2016, 10:49:17 AM
Feel free to post a pic. I'd be interested just because I realized yesterday that I don't really have a frame of reference when it comes to bulking. I think since my goals and everything are very much all about general function, I don't quite get the concept. I feel like I'm missing something obvious, and I'll google it later. But I was discussing this thread with the SO yesterday, and I realized that I must be missing some fundamental benefit. I could only fathom of it being useful when it comes to specific tasks that require one to either anchor or leverage bodyweight. Oh, and fighting, where they have weight classes. So what am I missing? Is the idea of bulking just to increase calories so you can have more energy to workout more, is it a muscle gaining goal where you want to maintain your BF% but get the weight up, thereby gaining more muscle? And I get cutting and bulking being two sides of the same coin (maybe it's like the conversations earlier where one is all about losing fat, and the other is gaining muscle), and that is a totally different coin than just maintenance to remain healthy and capable.
Personally, I see "bulking" as coming in two fundamental forms. As a powerlifter, I am less concerned about BF% and physique and more concerned about lifting the most weight possible. In general, greater body weight = more strength, even if there's a little extra fat thrown in there. Different powerlifters have different tolerance levels when it comes to fat, and for vanity reasons, I personally don't like to go too high there, but I also don't bother tracking anything other than eating as much as I can stand when I want to gain weight, and eating a bit more reasonably when I want to "cut" (aka be less fat). One nice thing about gaining muscle is that losing fat usually becomes increasingly easy, especially if you have an average to fast metabolism already.
Bodybuilders generally want to maintain their physique as much as possible. During a bulk, they'll put on some fat, but as I understand it, the goal is to maximize muscle gain while minimizing simultaneous fat gain. Getting stronger is a tertiary goal. They also train differently and with higher rep ranges, so their definition of getting stronger differs from a powerlifter.
Either way, if the goal is to gain muscle, bulking is the fastest way to do it. If the goal is to gain muscle while keeping defined abs, regular cutting is also required. At the end of the day, bodybuilders and powerlifters are both essentially hobbyists, as much as they are athletes. We want to be better at our hobby, and this approach to weight gain is one way to do that. If the goal is just all around fitness, then just move often, eat reasonably well, and enjoy your life! :)
Post by: Lagom on July 26, 2016, 11:00:04 AM
Jordan, you can add an official goal for me.
I want to total 1200+lbs in the 93KG class at the USAPL Philadelphia LOVE Powerlifting Championships on December 17th.
20 1/2 weeks out. Will be testing maxes and running a 16 week training block leading up to the meet. Any suggestions on a good 16 week program to prep for a PL meet?
I don't write my own programming, but I will say that it seems like you are doing quite a few reps at lower weights before you work up. Most methodologies I am familiar with operate on warming up and jumping straight to a x3, x5, or x8 rep scheme at a fixed weight with 3-5 sets. I would be interested to hear why you have chosen this alternative approach. To be clear, I don't intend any criticism, as I am certainly not qualified to critique programming.
One thing that has definitely paid huge dividends for me is speed training. I do heavy lower body days once/week (only deadlifting heavy once or twice/month) and speed lower body days once/week. Speedwork is usually something like 60%-80% of a 1RM with a 5x5, 3x8, or 8x3 rep scheme. The focus is on technique and explosiveness off the bottom for both squat and deadlift. I used to struggle off the floor when going heavy on DLs, but since I started speed training, I never miss a pull short of my knees.
Post by: 2Birds1Stone on July 29, 2016, 06:41:23 AM
Weighing a super consistent 216lbs the past few days.
Wednesday Squats
225 x 8
275 x 6
335 x 5
335 x 5
335 x 5
Today Deadlifts
315 x 5
365 x 5
405 x 10
405 x 8
405 x 5
Tomorrow is a bench press day
Going to be going for triples, thinking about shooting for 285-290ish.
Post by: 2Birds1Stone on July 29, 2016, 06:47:45 AM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
I can't begin to imagine why the protein was that high? Was this on purpose?
Post by: use2betrix on July 29, 2016, 07:36:21 AM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
I can't begin to imagine why the protein was that high? Was this on purpose?
Yep. Works out great for me. Maybe you need to up your protein some?
Post by: 2Birds1Stone on July 29, 2016, 07:49:56 AM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
I can't begin to imagine why the protein was that high? Was this on purpose?
Yep. Works out great for me. Maybe you need to up your protein some?
I do, I've been under for the amount of lifting I have been doing. That being said I try not to exceed 1g/lb of bodyweight, and even that according to most of the more recent science (past decade) dictates is more than enough for an unenhanced (no exogenous anabolics) athlete.
If I were to guess, I have been closer to .5g-.7g/lb of bodyweight over the past 12-18 months. I haven't tracked my macros since my last contest prep in 2014.
Post by: use2betrix on July 29, 2016, 09:27:29 AM
Started bulking Saturday. Quickly reminded how much harder it is than cutting.
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
I can't begin to imagine why the protein was that high? Was this on purpose?
Yep. Works out great for me. Maybe you need to up your protein some?
I do, I've been under for the amount of lifting I have been doing. That being said I try not to exceed 1g/lb of bodyweight, and even that according to most of the more recent science (past decade) dictates is more than enough for an unenhanced (no exogenous anabolics) athlete.
If I were to guess, I have been closer to .5g-.7g/lb of bodyweight over the past 12-18 months. I haven't tracked my macros since my last contest prep in 2014.
It's very trial and error. Everyone digest macros differently and you have to find what works best for you. I'm at a little over 1.5g/lb of bodyweight, which is a bit much. I did bring it down a tad (20-30g/day) but while bulking I'm fine with erring on the side of too much.
I often see the "per lb of bodyweight" term thrown around and that's a pretty broad generalization. A 5'6 200lb man at 8% BF is going to utilize FAR more protein than a 6'2, 200 lb man, at 20% BF. The 5'6 guy literally probably has 30-40% more muscle, at least.
Post by: 2Birds1Stone on July 29, 2016, 09:35:29 AM
It's very trial and error. Everyone digest macros differently and you have to find what works best for you. I'm at a little over 1.5g/lb of bodyweight, which is a bit much. I did bring it down a tad (20-30g/day) but while bulking I'm fine with erring on the side of too much.
I often see the "per lb of bodyweight" term thrown around and that's a pretty broad generalization. A 5'6 200lb man at 8% BF is going to utilize FAR more protein than a 6'2, 200 lb man, at 20% BF. The 5'6 guy literally probably has 30-40% more muscle, at least.
This is definitely correct, everyone is different but since protein is expensive (relative to carbs) I prefer to get a higher % of my calories from carbs/fats once protein requirements are meant.
Not sure if this matters to you, but having higher protein intake is more important in a caloric deficit (especially a prolonged one) vs a bulk.
A diet high in protein is proven to be more thermogenic than previously thought (despite caloric balance being identical), you are also more at risk of catabolism in a deficit. While bulking you are generally in a surplus of energy balance and the risk of not enough protein diminishes almost entirely. The only other thing I wanted to add regarding protein intake (not necessarily amounts but rather timing) is that there is some very solid evidence that MPS (muscle protein synthesis) is more pronounced when a subject consumes 2-4 protein feeds a day vs having protein constantly throughout the day. This goes against the whole eat 6-8 small meals a day mantra that has been spewed since the 80's.
If you want to do some more interesting reading I highly recommend Dr. Layne Norton, Alan Aragon, Lyle McDonald. The focus primarily on studying nutrition in unenhanced athletes.
Post by: MonkeyJenga on July 29, 2016, 11:57:39 AM
I have successfully been averaging over 5 miles of walking each day.
I've also started strength training, so my goal of either a pushup or pullup is progressing. Can't remember which one was my actual goal...
Hello Miss Darcy, I found this article (http://www.metaboliceffect.com/15-facts-about-weight-loss-and-the-menstrual-cyle/) very interesting, and informative. Geared towards optimizing weight loss, but also addresses what kinds of exercises to do during each phase. I've spent the last 45 days tracking my weight daily, and ya know, actually paying attention to wtf is going on. My (very limited) dataset has backed up with the article is saying re: hormonaly driven fat storage/loss.
Now, cue many people screwing up their faces and saying "Sailor Sam is a GIRL????"
Wait, WHAT? WHAAAAT? YOU'VE BEEN LYING TO US ALL THIS TIME?
(Ah, fake outrage memories are so sweet.)
Post by: 2Birds1Stone on August 01, 2016, 08:24:18 AM
I posted on FB over the weekend asking my powerlifting friends for some training plan suggestions. One of my old acquaintances is a coach and reached out to me via PM asking if he could coach me.
He has been doing so for many years and has his masters in human performance, having coached a few national level raw powerlifters I figured why the heck not.
He had me test my maxes over the weekend and this morning
Bench
Barbell Bench Press
225 x 5
255 x 2
275 x 1
290 x 3
290 x 3 (estimated paused 1 RM ~300lbs)
Squats
225 x 8
275 x 5
315 x 5
345 x 3
365 x 1
385 x 1 (RPE 9.5)
Deadlift
315 x 5
365 x 3
405 x 2
445 x 1
475 x 1
495 x 1
510 x 1 (RPE 9.5)
The goal is to get my bodyweight down ~12-15lbs over the next 19 weeks while improving strength under meet conditions.
I have to relearn how to squat without a mirror.
I have to start doing paused bench work vs touch and go all the time.
Pretty excited to see the first training block he sends me as well as nutritional guidelines after we assess my base metabolic rate.
Post by: use2betrix on August 01, 2016, 09:05:05 AM
Not a big deal, just annoying. Apparently my body is not made to lift heavy shit.
Post by: hudsoncat on August 01, 2016, 09:25:05 AM
I completed in 1:41:42.6 (I'm really not fast). Basically it went like this:
- Swim: Disaster. Turns out I freak out when I can't see in the water (probably should tried an open water swim pre-race, eh?). I spent a lot of time on my back trying to calm down and get my breathing under control. But hey, I didn't drown and finished the course, so I'm calling it a win.
- Bike: Awesome! Not sure if I was just really relieved to be out of the water or what, but the bike was SO MUCH FUN. Had a stupid grin on my face the entire time. Averaged 16.6 mph... which isn't bad for me. Had fun passing people on road bikes with my little straight bar commuter bike.
- Run: Just solid. I was certainly a little tired and my legs felt heavy, but it overall felt fine. Time: 33:26.2 for the 5K
Pretty sure with that, my career as a triathlete is over. At least as a competitor. I'd consider another one with a pool swim. Maybe.
This week I'll ease back into my workouts, but it's time to build running mileage again for my fall half marathon! I have really enjoyed the increased bike mileage of the last two months, so I plan to keep that up as well. I'm strongly considering breaking up with swimming though...
Post by: SoccerLounge on August 01, 2016, 03:40:24 PM
I'm strongly considering breaking up with swimming though...
I divorced amicably from swimming a few years back. She's a crowd-pleaser, but we just didn't get along. I've been happy ever since in my little menage a trois with Hiking and Occasional Cycling.
(In other words, no need to feel bad if a particular cardio flavor just isn't enjoyable to you. Especially if you actively partake in a couple others already!)
So... crappy news on the injury front for me. I've not actually gotten Capital-I Injured!!, but I'm getting those familiar old niggles in my knee and spinal erectors that tell me I'm pushing too far/too fast and a Real Injury is imminent if I don't cool it. The thing is, I've already "cooled it" a shitload from my previous weight-room and hiking habits. Except I've obviously let myself get lulled by the temptation to Make Gains and done the one thing I wanted to avoid: overtaken the pace of my program. Back to square one - or, at least, to 60% of current working weights and then VERY DELIBERATELY SLOW PROGRESSION after.
Jordan, I'd like you to add a goal for me, if you'd be so kind: "No significant injuries in 2016". Because it turns out I'm just going to have to put that up there on the priority list until I understand that 'regularly increasing resistance' is not my goal this year.
Post by: jordanread on August 02, 2016, 07:33:56 AM
Sprint Triathlon complete! Jordan- Will you mark this off my goals?
Jordan, I'd like you to add a goal for me, if you'd be so kind: "No significant injuries in 2016". Because it turns out I'm just going to have to put that up there on the priority list until I understand that 'regularly increasing resistance' is not my goal this year.
I've got your goal marked as complete hudsoncat!! It looks like you only have 2 left, and they are maintenance. Working out twice a week, and maintaining fat loss from last year. Am I missing any, or are you feeling good about those goals?
SL, I've got that goal added. In the interests of that, especially since we are seeing a bit more people actually lifting some damn impressive weights, if you and anyone else here has resources regarding avoiding injuries while lifting, let me know. I might make a 'rules of thumb to avoid hurting myself' post for next year's challenge. Also, is there any specific injury you are keeping an eye on? What about you Use2BeTrix? How did that happen? Is it something that you've dealt with before?
Post by: hudsoncat on August 02, 2016, 08:57:50 AM
I divorced amicably from swimming a few years back. She's a crowd-pleaser, but we just didn't get along. I've been happy ever since in my little menage a trois with Hiking and Occasional Cycling.
(In other words, no need to feel bad if a particular cardio flavor just isn't enjoyable to you. Especially if you actively partake in a couple others already!)
I actually don't overall hate swimming, in the pool it's fine. Sometimes, dare I say it, it's even fun. The tri swim was just that bad of an experience for me. So I'm thinking, maybe we'll just take a little break until the weather cools again and swimming becomes a nice, warm, indoor cardio option... though husband has convinced me that I should probably go at least once to the pool this week. Told me he doesn't care if I never swim again after that, but doesn't think the tri should be my last experience with swimming... He is usually right about these things. Sigh.
I've got your goal marked as complete hudsoncat!! It looks like you only have 2 left, and they are maintenance. Working out twice a week, and maintaining fat loss from last year. Am I missing any, or are you feeling good about those goals?
Jordan- I'd like to add "sub-2:18 in half marathon." Times in my shorter races say this is possible, I'm not sure it'll happen this year, but it is my next goal to work towards. I have a half in November, I'm going to shoot for it there (small-ish race, fairly flat course- my favorite things). But if I don't hit it, it'll be my working goal for next year.
Post by: EngineerYogi on August 02, 2016, 12:42:48 PM
I've been teaching at least once a week, a couple times I got to teach two classes in a week. I'm loving teaching, but it definitely isn't the same thing as attending yoga. I spend most of my class on my feet though walking around and assisting students, or just pacing. I'll need to figure out my gym schedule to balance with my teaching schedule once I finish training this month.
Post by: SoccerLounge on August 02, 2016, 06:40:53 PM
In the interests of that, especially since we are seeing a bit more people actually lifting some damn impressive weights, if you and anyone else here has resources regarding avoiding injuries while lifting, let me know. I might make a 'rules of thumb to avoid hurting myself' post for next year's challenge.
I wish I had more expertise - that's why I had to consult professionals to help design a program! Plus, my injury problems are from earlier in life, and are exacerbated / triggered by lifting too ambitiously, as opposed to caused by lifting. For me, the biggest thing has been getting carried away with 'one more rep' and continually pushing past the tolerance point of my muscles, ligaments and tendons. And this doesn't have to mean a big pectoral tear. One thing I've realized more recently is that there can be a fine line between 'micro-damage that turns into gains' and 'slightly bigger damage that turns into an injury over time'.
Some people can get away with continually training to muscle failure. Particularly, to be frank, people who are using anabolics. But I can't (and don't!), and it took me a long time to realize that my only sustainable gains were going to be slow gains. I'm still not quite there!
Post by: Lagom on August 02, 2016, 07:01:37 PM
In the interests of that, especially since we are seeing a bit more people actually lifting some damn impressive weights, if you and anyone else here has resources regarding avoiding injuries while lifting, let me know. I might make a 'rules of thumb to avoid hurting myself' post for next year's challenge.
I wish I had more expertise - that's why I had to consult professionals to help design a program! Plus, my injury problems are from earlier in life, and are exacerbated / triggered by lifting too ambitiously, as opposed to caused by lifting. For me, the biggest thing has been getting carried away with 'one more rep' and continually pushing past the tolerance point of my muscles, ligaments and tendons. And this doesn't have to mean a big pectoral tear. One thing I've realized more recently is that there can be a fine line between 'micro-damage that turns into gains' and 'slightly bigger damage that turns into an injury over time'.
Some people can get away with continually training to muscle failure. Particularly people who are juicing. ;) But I can't (and don't!), and it took me a long time to realize that my only sustainable gains were going to be slow gains. I'm still not quite there!
For me it was the arguably unmustachian but undeniably effective approach of:
1. Find a highly qualified trainer with proven results.
2. Follow his programming religiously (telling him things like when something was hurting more than normal, or course).
Powerlifters trend towards crazy, with many well-known ones regularly doing stupid things like training through bicep/pectoral tears. Fortunately, I found a guy who is highly qualified (backed up with his own meet results), but actually concerned about training smart, rather than just training hard. I have made ridiculous strength gains in the past 15 months with no hint of injury (as a 33 year old with some minor past back issues), so I think I made the right choice.
A couple things I have noticed that are probably worth considering for DYIers worried about injury:
1. Form trumps all. I was not allowed to lift anything resembling heavy weight until I could do it right.
2. Max effort infrequently, especially on deadlifts, especially as you get stronger. I do max effort deadlifts (usually a variation like 1-3RM off a deficit/blocks, etc.) once every 3-4 weeks at the most. The rest of the days are lower weight speed work. I go heavy on squats and bench once/week. Maxing too often will not only get you hurt, it will also slow your strength gains, so it's doubly stupid.
3. Use spotters. Self-explanatory, but so many people ignore this rule.
4. While it's important to learn to push through a certain level of discomfort, get to know your body and stop your workout immediately if you feel something twinge or give in a manner beyond normal wear and tear. This takes some experience, but I think it's fine to err on the side of caution as long as you're not being too much of a wuss. Sleep on it and reassess the next day.
5. That said, SoccerLounge is right. If it hurts a small to moderate amount, that's not always inherently bad. But if it starts getting worse, you may have a problem and it's best to rest or do alternative exercises for a while.
Post by: meerkat on August 03, 2016, 06:13:59 AM
tl;dr - trainers are expensive but a little bit can go a long way, even if you don't think of yourself as a weightlifter.
Post by: 2Birds1Stone on August 03, 2016, 06:41:17 AM
In the interests of that, especially since we are seeing a bit more people actually lifting some damn impressive weights, if you and anyone else here has resources regarding avoiding injuries while lifting, let me know. I might make a 'rules of thumb to avoid hurting myself' post for next year's challenge.
I wish I had more expertise - that's why I had to consult professionals to help design a program! Plus, my injury problems are from earlier in life, and are exacerbated / triggered by lifting too ambitiously, as opposed to caused by lifting. For me, the biggest thing has been getting carried away with 'one more rep' and continually pushing past the tolerance point of my muscles, ligaments and tendons. And this doesn't have to mean a big pectoral tear. One thing I've realized more recently is that there can be a fine line between 'micro-damage that turns into gains' and 'slightly bigger damage that turns into an injury over time'.
Some people can get away with continually training to muscle failure. Particularly people who are juicing. ;) But I can't (and don't!), and it took me a long time to realize that my only sustainable gains were going to be slow gains. I'm still not quite there!
For me it was the arguably unmustachian but undeniably effective approach of:
1. Find a highly qualified trainer with proven results.
2. Follow his programming religiously (telling him things like when something was hurting more than normal, or course).
Powerlifters trend towards crazy, with many well-known ones regularly doing stupid things like training through bicep/pectoral tears. Fortunately, I found a guy who is highly qualified (backed up with his own meet results), but actually concerned about training smart, rather than just training hard. I have made ridiculous strength gains in the past 15 months with no hint of injury (as a 33 year old with some minor past back issues), so I think I made the right choice.
A couple things I have noticed that are probably worth considering for DYIers worried about injury:
1. Form trumps all. I was not allowed to lift anything resembling heavy weight until I could do it right.
2. Max effort infrequently, especially on deadlifts, especially as you get stronger. I do max effort deadlifts (usually a variation like 1-3RM off a deficit/blocks, etc.) once every 3-4 weeks at the most. The rest of the days are lower weight speed work. I go heavy on squats and bench once/week. Maxing too often will not only get you hurt, it will also slow your strength gains, so it's doubly stupid.
3. Use spotters. Self-explanatory, but so many people ignore this rule.
4. While it's important to learn to push through a certain level of discomfort, get to know your body and stop your workout immediately if you feel something twinge or give in a manner beyond normal wear and tear. This takes some experience, but I think it's fine to err on the side of caution as long as you're not being too much of a wuss. Sleep on it and reassess the next day.
5. That said, SoccerLounge is right. If it hurts a small to moderate amount, that's not always inherently bad. But if it starts getting worse, you may have a problem and it's best to rest or do alternative exercises for a while.
Jordan I also recommend Becoming a Supple Leopard book, it's my go to for prehab/stretching/foam rolling/self massage therapy stuff. His videos on youtube are also good.
Post by: EngineerYogi on August 03, 2016, 09:43:02 AM
I had a medical doctor teach anatomy as a portion of my yoga teacher training and he said, "yoga is awesome because you strengthen your muscles at the end range of motion. This is the point most injuries occur in people, so yoga is preventative medicine!"
And if you really don't want to do yoga take a look at ROMWOD.
Post by: jordanread on August 03, 2016, 12:12:44 PM
Jordan I also recommend Becoming a Supple Leopard book, it's my go to for prehab/stretching/foam rolling/self massage therapy stuff. His videos on youtube are also good.
That book is on the resource post. I started reading it a couple times, but haven't made my way through it all the way yet. It's on the Kindle, but time...:)
Post by: PDM on August 03, 2016, 06:20:40 PM
To help in that convincing...since 1st May 2016 my running watch tells me:
Count: 54 Activities
Distance: 420.95 km
Time: 42:05:55 h:m:s
Avg Speed: 10 km/h
Averaged 4 runs a week; 2 easy, 1 interval and 1 long. Longest run was 19.5km. Physically I'm feeling ok, doing a bit of yoga and stretching in this final week of the plan.
Fingers crossed for Sunday.
Post by: 2300 on August 04, 2016, 10:22:52 PM
Jordan I also recommend Becoming a Supple Leopard book, it's my go to for prehab/stretching/foam rolling/self massage therapy stuff. His videos on youtube are also good.
That book is on the resource post. I started reading it a couple times, but haven't made my way through it all the way yet. It's on the Kindle, but time...:)
Warming up certainly is important (in the past anything dumb I've done was either a result of not warming up or poor form so I focus on both of those items more than anything else now).
Some other warm-up items I've used (typically a combination of these 2):
Qigong:
https://www.youtube.com/watch?v=zzD4svzG9js&index=1&list=PLpZC1Ppt02iGVJyQIJX05cz7nob5BFb0o
Nerd Fitness:
https://www.nerdfitness.com/blog/2012/01/09/warm-up/
Then increase weights slowly to actual working weights as noted earlier...here's a cool website that helps calculate warm up reps for some common weight training programs:
http://warmupreps.com/
I now do similar things (albeit simplified/less exact) with bodyweight exercises as well such as:
-2 sets of pushups on floor
-2 sets of elevated push ups
-3 sets of elevated ~70/30 push up (most effort done with 1 arm)
Post by: Proud Foot on August 05, 2016, 08:31:25 AM
Workout 4x per week - doing this although sometimes its nothing more than pushups and planks
Run 500 miles - Way behind. I have 15 miles so far so only 23 miles per week to reach my goal.
Maintain Weight, Lower BF - Haven't calculated BF but down 2lbs while chest, arms, and shoulders are bigger and stomach is smaller. So I think I'm doing ok there.
Post by: hudsoncat on August 05, 2016, 08:46:31 AM
The half marathon is on this Sunday and I'm in the taper period. Mostly just mind games now and trying to convince myself I've done the hard work over the last 3-4 months and it is all going to go well.
To help in that convincing...since 1st May 2016 my running watch tells me:
Count: 54 Activities
Distance: 420.95 km
Time: 42:05:55 h:m:s
Avg Speed: 10 km/h
Averaged 4 runs a week; 2 easy, 1 interval and 1 long. Longest run was 19.5km. Physically I'm feeling ok, doing a bit of yoga and stretching in this final week of the plan.
Fingers crossed for Sunday.
Good luck PDM! Looks like pretty solid training. I've certainly run a half on less, once a lot less (wouldn't recommend it). :)
Post by: PDM on August 06, 2016, 05:18:52 PM
The half marathon is on this Sunday and I'm in the taper period. Mostly just mind games now and trying to convince myself I've done the hard work over the last 3-4 months and it is all going to go well.
To help in that convincing...since 1st May 2016 my running watch tells me:
Count: 54 Activities
Distance: 420.95 km
Time: 42:05:55 h:m:s
Avg Speed: 10 km/h
Averaged 4 runs a week; 2 easy, 1 interval and 1 long. Longest run was 19.5km. Physically I'm feeling ok, doing a bit of yoga and stretching in this final week of the plan.
Fingers crossed for Sunday.
Good luck PDM! Looks like pretty solid training. I've certainly run a half on less, once a lot less (wouldn't recommend it). :)
Finished in 1:41:30. Stoked with that. Felt fast and went with it.
Post by: 2Birds1Stone on August 09, 2016, 11:59:18 AM
Holy shit, talk about intensity.
I finished the 3rd workout in my current training block. So many new things to learn and adapt to.
This might be the death of me -_-
Post by: jordanread on August 09, 2016, 12:14:11 PM
The half marathon is on this Sunday and I'm in the taper period. Mostly just mind games now and trying to convince myself I've done the hard work over the last 3-4 months and it is all going to go well.
To help in that convincing...since 1st May 2016 my running watch tells me:
Count: 54 Activities
Distance: 420.95 km
Time: 42:05:55 h:m:s
Avg Speed: 10 km/h
Averaged 4 runs a week; 2 easy, 1 interval and 1 long. Longest run was 19.5km. Physically I'm feeling ok, doing a bit of yoga and stretching in this final week of the plan.
Fingers crossed for Sunday.
Good luck PDM! Looks like pretty solid training. I've certainly run a half on less, once a lot less (wouldn't recommend it). :)
Finished in 1:41:30. Stoked with that. Felt fast and went with it.
I've got two goals marked as complete. Way to go! Did you do a 5K yet?
Post by: Bracken_Joy on August 10, 2016, 10:27:58 AM
Post by: EngineerYogi on August 10, 2016, 11:14:26 AM
Sometimes it's sad to realize how environmental we are. Currently, we have a room that's basically empty except my yoga mat. For now it's the yoga room, although eventual plan is nursery. Keeping my yoga mat rolled out full time and a little encouragement from my husband? I've been doing yoga every day since moving. I'm even optimistic I'll do this on work days, since it can be pretty slow and gentle, and I just cut my commute by 45min each way.
I love it! I totally have a mat rolled out in one room and I definitely visit it more when it's already set up.
Post by: meerkat on August 10, 2016, 01:47:33 PM
* 45 degree suspension row x20, one minute rest
* Lying tricep extension from knees x15, one minute rest
* Overhead towel squat x 50 within 2 minutes, one minute rest
* Knee push ups x20, one minute rest
* Static bridge for two minutes, one minute rest
* Plank on toes for 90 seconds, one minute rest
* Kettlebell swing x60 within 2 minutes, 10kg weight, one minute rest
* Three sets of: 30 second mountain climbers/30 second jump rope/seal jacks/one minute rest
I went through it today for the first time since I tested this spring. The only part that's really killing me is the plank but I was able to maintain it for 25 seconds today - unlike the first time I did the test and I couldn't even hold it for a full second. I've still got a ways to go till I can do the full 90 seconds but it's nice seeing the progress. I'm going to try to up my work outs from 2 to 3 days a week and do the FitRanX routine above once a week since it's a good thorough workout. We'll see how that works out since kiddo has a weekly appointment coming up beginning end of this month. Oh, in other goal progress news, I'm down four pounds and finally cracking down on diet (nothing crazy, but cutting out juice in favor of water and avoiding the ice cream in the freezer because I'm tired of carrying around this extra "baby" weight).
Post by: Abel on August 10, 2016, 05:32:41 PM
Good news: continued progress! Looking back one year when I started strength training, I can now lift approximately 15-20% more in bench, deadlift, and squat during my 3x5 sets. Approximately 20-25% increases in 1RM strength for bench, deadlift, and squat. And I'm the same weight! And still just as fast! I think I might have lost some body fat, and I certainly look a little more dense I think, but otherwise it's nice to have gained strength without sacrificing functionality.
Recommended reading for all: Tactical Barbell. Really helped me plan and execute.
Post by: jordanread on August 10, 2016, 05:33:44 PM
After a long hiatus from posting, I'm back!I'll add that to the resource post.
Good news: continued progress! Looking back one year when I started strength training, I can now lift approximately 15-20% more in bench, deadlift, and squat during my 3x5 sets. Approximately 20-25% increases in 1RM strength for bench, deadlift, and squat. And I'm the same weight! And still just as fast! I think I might have lost some body fat, and I certainly look a little more dense I think, but otherwise it's nice to have gained strength without sacrificing functionality.
Recommended reading for all: Tactical Barbell. Really helped me plan and execute.
Post by: monstermonster on August 11, 2016, 02:26:25 PM
Post by: Longwaytogo on August 11, 2016, 02:29:29 PM
Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
Post by: monstermonster on August 11, 2016, 02:35:31 PM
October 29th! It's a costume run. I planned the route to run past a drop off box for ballots (our state has mail-in ballots) so that people can vote while they run, too ;)Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
That was my thought on the brunch idea - might as well splurge on food instead of administrative fees or for a shirt I'll never wear again.
Post by: SoccerLounge on August 11, 2016, 02:39:05 PM
Post by: jordanread on August 11, 2016, 02:48:49 PM
I worked out today. Unusually for me, I really (really) fucking didn't want to, but I still did it. That is all.
Kickass!!
October 29th! It's a costume run. I planned the route to run past a drop off box for ballots (our state has mail-in ballots) so that people can vote while they run, too ;)Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
That was my thought on the brunch idea - might as well splurge on food instead of administrative fees or for a shirt I'll never wear again.
You do costumes for everything. I love it!!
Post by: Longwaytogo on August 11, 2016, 02:50:35 PM
October 29th! It's a costume run. I planned the route to run past a drop off box for ballots (our state has mail-in ballots) so that people can vote while they run, too ;)Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
That was my thought on the brunch idea - might as well splurge on food instead of administrative fees or for a shirt I'll never wear again.
That sounds like tons of fun!! I've run a few races as Elvis, always a good time :)
Of course you would incorporate voting; voting, brunch, costumes, it's as if the race was made just for you (;
Post by: jordanread on August 11, 2016, 03:00:25 PM
October 29th! It's a costume run. I planned the route to run past a drop off box for ballots (our state has mail-in ballots) so that people can vote while they run, too ;)Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
That was my thought on the brunch idea - might as well splurge on food instead of administrative fees or for a shirt I'll never wear again.
That sounds like tons of fun!! I've run a few races as Elvis, always a good time :)
Of course you would incorporate voting; voting, brunch, costumes, it's as if the race was made just for you (;
All those races are for us. At least those of us in the country.
Post by: AcftW on August 13, 2016, 07:05:20 PM
My deadlifts are going great, and I'm really enjoying the 10x3 (sets/reps) high volume workouts. I've started doing bodyweight dips again too, as the tension in my sternum is slowly going away. This time I won't be so quick to add weight, probably 5lbs every 2 weeks.
My chin ups are pretty stagnant at 6-7 reps with solid form at bodyweight, but I figure as I'm increasing weight it's naturally going to be difficult adding weight to them.
Hope everyone's summer is going well and you all are making solid progress!
Post by: Eric222 on August 13, 2016, 09:26:14 PM
Post by: Sailor Sam on August 13, 2016, 09:36:22 PM
I can't even really sit. I just aim towards the chair, make a little whimper, and wish the folding didn't hurt so bad.
Post by: hudsoncat on August 15, 2016, 12:57:16 PM
October 29th! It's a costume run. I planned the route to run past a drop off box for ballots (our state has mail-in ballots) so that people can vote while they run, too ;)Just planned the route and put up the event posting for the free half-marathon I'm hosting (essentially a group run on bike/walking paths that ends at brunch and happens to be 13.1 miles). I needed an event to train for and I didn't want to spend $85, so I'm just making one!
Awesome! I thought about doing something similar but was too lazy. Good on you for doing it, when's the date?
And you can put some of that $85 towards Brunch!
That was my thought on the brunch idea - might as well splurge on food instead of administrative fees or for a shirt I'll never wear again.
This sounds super fun!
I survived a sprint triathlon today! Since I've lost weight, I can apparently run again! Yay! :D
Great job!
I know there aren't a ton of cardio people on here, but I came across a resource I wanted to share. I've been having some right calf pain and knee pain off and on for a while now. Nothing terrible, but something that always feels like it could be terrible if I push a little too hard. A couple months ago I ran into a college buddy who happens to be a PT now, we were comparing running stories and I ended up mentioning my calf/knee issue. After a few questions and having me do some random things, he suggested (well, first that I see my Dr or a PT to get a real diagnosis) that I look into the Myrtl routine. It strengthens your "hip girdle" area which helps with a host of leg issues that might have their root cause in your hips. I've been doing it after every run for a while now for a couple of months. Overall my legs have felt better than they have in a while. Here is the .Pdf: http://www.njsportsmed.com/files/myrtl_routine.pdf (http://www.njsportsmed.com/files/myrtl_routine.pdf)
There is also a YouTube video if you google it. Might be a help for other cardio folks looking for more strength and range of motion in your hips. It doesn't take long and seems to be helping me. A lot of little twinges and minor pains have gone away the longer I've been doing it. No calf or knee pain in the last month.
Post by: 2Birds1Stone on August 15, 2016, 01:11:18 PM
20 miles @ 16.8 mph
Powerlifting training has been going really well. It's very taxing and I am trying to get used to hitting so many different compound movements on the same day.
Post by: Lagom on August 15, 2016, 01:18:37 PM
Cycled my longest training ride of the year on Sunday!
20 miles @ 16.8 mph
Powerlifting training has been going really well. It's very taxing and I am trying to get used to hitting so many different compound movements on the same day.
Interesting side note on powerlifting vs. cycling. I took a ride for the first time in probably 2-3 years the other day* and while I could be misremembering how it used to feel, I swear I had oodles more power and was going way faster than I used to be able to maintain. I suppose it's only logical with all of the leg strength powerlifting builds, but it's always an interesting and gratifying experience to realize how cross-functional that strength can be. My conditioning, on the other hand...
*I know, heresy on this board! Although in my defense, I do walk to many places, including the grocery store
Post by: Primm on August 15, 2016, 04:53:27 PM
Cycled my longest training ride of the year on Sunday!
20 miles @ 16.8 mph
Powerlifting training has been going really well. It's very taxing and I am trying to get used to hitting so many different compound movements on the same day.
Interesting side note on powerlifting vs. cycling. I took a ride for the first time in probably 2-3 years the other day* and while I could be misremembering how it used to feel, I swear I had oodles more power and was going way faster that I used to be able to maintain. I suppose it's only logical with all of the leg strength powerlifting builds, but it's always an interesting and gratifying experience to realize how cross-functional that strength can be. My conditioning, on the other hand...
*I know, heresy on this board! Although in my defense, I do walk to many places, including the grocery store
Strength training is definitely beneficial for cycling muscles.
Have you seen this? Pretty impressive.
https://www.youtube.com/watch?v=mJHvu_hC9rg
Post by: Lagom on August 15, 2016, 05:10:58 PM
Strength training is definitely beneficial for cycling muscles.
Have you seen this? Pretty impressive.
https://www.youtube.com/watch?v=mJHvu_hC9rg
I had not seen it. Pretty good! Even crazier, check this out. It's long, but holy shit is the cyclist a beast:
https://www.youtube.com/watch?v=4VO7VMmSHCo
It also says in the video his max squat is 605 at ~210 bodyweight :O
Post by: Primm on August 15, 2016, 05:28:56 PM
Post by: Lagom on August 15, 2016, 05:40:43 PM
Post by: use2betrix on August 16, 2016, 06:52:57 AM
Post by: 2Birds1Stone on August 16, 2016, 07:24:53 AM
My wife teaches spin classes 3-4 days a week and it's helped her a ton overall. Her legs have always been pretty beastly though. She squatted 225x6 last week and she's 120 lbs.
almost 2X BW for 6 reps is pretty damn insane man.
That would be like me squatting 405x6, that's more than my current 1RM lol
Post by: Frugal_NYC on August 16, 2016, 08:02:35 AM
1 set/1 squat 405lbs
1 set/1 deadlift 495lbs
1 set/1 bench press 275lbs
Current Status
1 set/1 squat 375lbs (30 lbs to go)
1 set/4 rep deadlift 455lbs (max unknown)
1 set/1 bench press 270lbs (5 lbs to go)
Overall pretty happy with things. Have dealt with some minor hip tightness due to some loose squat form which has slowed me down there. Additionally, I got too hyped up after a set of 455lb deads for 4 reps that I over-estimated my max for the subsequent training block and just missed a ton of reps. Have been focusing a ton on bench while letting the lower body recover and things are going great there; should have an outside shot at a 290ish press by year end.
Post by: 2Birds1Stone on August 16, 2016, 08:12:47 AM
Goals to start the year
1 set/1 squat 405lbs
1 set/1 deadlift 495lbs
1 set/1 bench press 275lbs
Current Status
1 set/1 squat 375lbs (30 lbs to go)
1 set/4 rep deadlift 455lbs (max unknown)
1 set/1 bench press 270lbs (5 lbs to go)
Overall pretty happy with things. Have dealt with some minor hip tightness due to some loose squat form which has slowed me down there. Additionally, I got too hyped up after a set of 455lb deads for 4 reps that I over-estimated my max for the subsequent training block and just missed a ton of reps. Have been focusing a ton on bench while letting the lower body recover and things are going great there; should have an outside shot at a 290ish press by year end.
Come to Philly on December 17th and hit a powerlifting meet with me!
Post by: Sailor Sam on August 16, 2016, 08:42:58 AM
JR, will you please mark my goal off as complete? My new goal is to hit the max reps on level 1 of Convict Conditioning. This will probably bleed into 2017.
Post by: jordanread on August 16, 2016, 09:03:30 AM
I'm having a personal thing, and it's been amazing for my rage levels. I went to the gym on Sunday, and I ran on Monday. Absolutely crushed it.
JR, will you please mark my goal off as complete? My new goal is to hit the max reps on level 1 of Convict Conditioning. This will probably bleed into 2017.
Kicking ass SS! Glad that S&F is providing a nice output for your rage. I'll comment more on the personal stuff in your journal, once I figure out the words. Where are you currently with the Big 6?
Post by: Sailor Sam on August 16, 2016, 09:31:18 AM
I'm having a personal thing, and it's been amazing for my rage levels. I went to the gym on Sunday, and I ran on Monday. Absolutely crushed it.
JR, will you please mark my goal off as complete? My new goal is to hit the max reps on level 1 of Convict Conditioning. This will probably bleed into 2017.
Kicking ass SS! Glad that S&F is providing a nice output for your rage. I'll comment more on the personal stuff in your journal, once I figure out the words. Where are you currently with the Big 6?
3x20 on all the exercises.
Post by: jordanread on August 16, 2016, 10:07:12 AM
I'm having a personal thing, and it's been amazing for my rage levels. I went to the gym on Sunday, and I ran on Monday. Absolutely crushed it.
JR, will you please mark my goal off as complete? My new goal is to hit the max reps on level 1 of Convict Conditioning. This will probably bleed into 2017.
Kicking ass SS! Glad that S&F is providing a nice output for your rage. I'll comment more on the personal stuff in your journal, once I figure out the words. Where are you currently with the Big 6?
3x20 on all the exercises.
Very cool. That particular goal may not bleed over as you continue kicking so much ass.
Post by: Kerowyn on August 16, 2016, 12:57:45 PM
I know there aren't a ton of cardio people on here, but I came across a resource I wanted to share. I've been having some right calf pain and knee pain off and on for a while now. Nothing terrible, but something that always feels like it could be terrible if I push a little too hard. A couple months ago I ran into a college buddy who happens to be a PT now, we were comparing running stories and I ended up mentioning my calf/knee issue. After a few questions and having me do some random things, he suggested (well, first that I see my Dr or a PT to get a real diagnosis) that I look into the Myrtl routine. It strengthens your "hip girdle" area which helps with a host of leg issues that might have their root cause in your hips. I've been doing it after every run for a while now for a couple of months. Overall my legs have felt better than they have in a while. Here is the .Pdf: http://www.njsportsmed.com/files/myrtl_routine.pdf (http://www.njsportsmed.com/files/myrtl_routine.pdf)
There is also a YouTube video if you google it. Might be a help for other cardio folks looking for more strength and range of motion in your hips. It doesn't take long and seems to be helping me. A lot of little twinges and minor pains have gone away the longer I've been doing it. No calf or knee pain in the last month.
That looks really useful for me and my hips problem--thanks for sharing!
Post by: Northwestie on August 16, 2016, 01:37:04 PM
Post by: use2betrix on August 17, 2016, 07:04:01 PM
My wife teaches spin classes 3-4 days a week and it's helped her a ton overall. Her legs have always been pretty beastly though. She squatted 225x6 last week and she's 120 lbs.
almost 2X BW for 6 reps is pretty damn insane man.
That would be like me squatting 405x6, that's more than my current 1RM lol
Yep, she squats more than me lb for lb. I'm 195 right now and did 345x6 a few weeks back.
I have her beat on decline bench at least. Today she did 75x14 and I did 275x12 lol.
She usually turns some heads when she squats, and I'm always proud as can be. When she started lifting with me 3 years ago she was doing reps at like 95 or so.
Post by: monstermonster on August 18, 2016, 03:59:43 PM
1) Morning Barre3 class @ 6AM friday, Stretching Friday night after 2 hour drive
2) Morning run of 3 miles before conference on Saturday
3) Morning run of 3 miles before conference Sunday
Thanks for being my accountability!
Post by: Frugal_NYC on August 22, 2016, 09:25:06 AM
Goals to start the year
1 set/1 squat 405lbs
1 set/1 deadlift 495lbs
1 set/1 bench press 275lbs
Current Status
1 set/1 squat 375lbs (30 lbs to go)
1 set/4 rep deadlift 455lbs (max unknown)
1 set/1 bench press 270lbs (5 lbs to go)
Overall pretty happy with things. Have dealt with some minor hip tightness due to some loose squat form which has slowed me down there. Additionally, I got too hyped up after a set of 455lb deads for 4 reps that I over-estimated my max for the subsequent training block and just missed a ton of reps. Have been focusing a ton on bench while letting the lower body recover and things are going great there; should have an outside shot at a 290ish press by year end.
Come to Philly on December 17th and hit a powerlifting meet with me!
It's definitely on the bucket list, where in NYC are you and where do you lift? I'm on the UES and go to NYSC
Post by: SoccerLounge on August 22, 2016, 11:59:41 AM
1. Have a lawnmower that requires some effort, whether reel, heavy gas, heavier electric, etc.
2. Mow that lawn like you MEAN IT. That is to say, FAST.
3. If you're not breathing hard at the end, you're doing it wrong.
Treating mowing a reasonable-size lawn with a push mower like the cardio exercise it is - and then raising the intensity by deliberately going fast - is a very rewarding experience: you get a good cardio workout of a somewhat unusual type, and your lawn is mowed!
Post by: jordanread on August 22, 2016, 12:00:40 PM
I hit the weight room last night, and then this morning did one of my favorite 'chore cardio' things: Lawnmower Cardio. This consists of the following routine:
1. Have a lawnmower that requires some effort, whether reel, heavy gas, heavier electric, etc.
2. Mow that lawn like you MEAN IT. That is to say, FAST.
3. If you're not breathing hard at the end, you're doing it wrong.
Treating mowing a reasonable-size lawn with a push mower like the cardio exercise it is - and then raising the intensity by deliberately going fast - is a very rewarding experience: you get a good cardio workout of a somewhat unusual type, and your lawn is mowed!
Bracken_Joy should totally read this part!!
Post by: monstermonster on August 22, 2016, 12:01:46 PM
Post by: jordanread on August 22, 2016, 12:13:37 PM
1) Morning Barre3 class @ 6AM friday, Stretching Friday night after 2 hour driveDone!2) Morning run of 3 miles before conference on SaturdayDone!3) Morning run of 3 miles before conference SundayDone!
Holy shit! You can run 3 miles? Like in a row? Without stopping? You are a monster!!!
Post by: monstermonster on August 22, 2016, 12:30:41 PM
Holy shit! You can run 3 miles? Like in a row? Without stopping? You are a monster!!!Lol! I can run a LOT more than that! 15 miles is my personal maximum I'll let myself run (for knee reasons). ;-)
If only I can find the time with my crazypants job to run more that ...
Post by: Bracken_Joy on August 22, 2016, 04:47:14 PM
I hit the weight room last night, and then this morning did one of my favorite 'chore cardio' things: Lawnmower Cardio. This consists of the following routine:
1. Have a lawnmower that requires some effort, whether reel, heavy gas, heavier electric, etc.
2. Mow that lawn like you MEAN IT. That is to say, FAST.
3. If you're not breathing hard at the end, you're doing it wrong.
Treating mowing a reasonable-size lawn with a push mower like the cardio exercise it is - and then raising the intensity by deliberately going fast - is a very rewarding experience: you get a good cardio workout of a somewhat unusual type, and your lawn is mowed!
Bracken_Joy should totally read this part!!
Ha! I love it. Yet another reason my choice of reel mower was totally badass ;) And maybe will slightly redeem the check-in I'm about to do:
This month has, by and large, sucked for fitness. Well, for lifting at any rate- fitness in general is debatable. I just completed my THIRD weight lifting day for all of August. Seriously. With moving, stepping back up to full time for work, and my coach (DH) working so much more, it just hasn't been happening.
Things that make this slightly better: I have been doing a LOT of the "chore cardio". Steam cleaning the whole house (hallways twice), mopping everything, deep scrubbing both bathrooms including the grout, scrubbing the baseboards, and not to mention the actual moving of heavy things. Also, there is a "yoga room" in our house where I leave my mat out all the time, so most days I've hopped on for a couple basic sun salutations to keep things moving.
Things that make this worse: I have no idea how or if this will improve. I have good motivation to sort it out quick though: our timeline for starting to try for a family is fast approaching. While I have no intention of scaling heavily back on fitness during pregnancy (assuming it's medically uncomplicated), you're also not supposed to *expand* your routine during that time either. So whatever I've got headed into it all is what I've got to work with pretty much!
Anyone on here (or your partner) stay active throughout a pregnancy? I'm reading "The Pregnant Athlete", but personal experiences are always appreciated.
Post by: SoccerLounge on August 22, 2016, 06:24:41 PM
Things that make this slightly better: I have been doing a LOT of the "chore cardio".
While I haven't got any advice on fitness while pregnant (being a dude!), I feel like you and I might be on the same page with the chore cardio.
But SoccerLounge! What makes it 'chore cardio', instead of just doing regular chores and saying you did cardio?
That is easy, my friends! Simply this: you do it fast as fuck.
You keep that pace UP. You treat it like you'd treat a run, or a bike ride, or a hard training swim, and you KEEP THE PACE UP. You don't take those little five second breaks, and when you have to move areas or etc. you do it as fast as possible. It should feel like you're racing through the chore (without sacrificing quality, if possible!) and at the end, and throughout, you should have an elevated heart rate and be breathing hard(er). Because that's kind of how you can tell it's cardio. :)
Note: chores that are kind of a pain or a bit physically tricky do not constitute chore cardio. It has to actually be sustained cardiovascular exertion to count. You can make a great many chores into chore cardio, but you might have to work at a rather faster pace than you're accustomed to!
Post by: 2Birds1Stone on August 24, 2016, 09:04:23 AM
I have the Triathlon this sunday, this was my first triathlon ever last August.
I finished in 1h 46m 29s last year. My goal is to knock off at least 10 minutes this time around. *fingers crossed*
I have been cycling and running a bit more.
I cycled 24 miles on Sunday and felt great after. The only thing that will be a challenge is the hilliness of the course. I train largely on flat and this is on the hilly north shore of Long Island.
Powerlifting training has been going extremely well. I am finished week 3 of this training block tomorrow.
Some highlights include
235 x 4 x 4 on Paused Bench
425 x 3 x 3 on Deadlifts
300 x 5 x 5 on Deep Squats
Weight is down to 211 as of this morning, which is the lightest/leanest I have been in ~2 years.
Post by: wildbeast on August 25, 2016, 10:43:40 AM
To celebrate I started a new, more rigorous workout today. It was great! Worked out some new muscles and got a great sweat out of it.
Post by: Lagom on August 25, 2016, 11:25:19 AM
I just realized that I met my first fitness goal a couple of weeks ago! Yay! Over 3 months of steady and consistent working out.
To celebrate I started a new, more rigorous workout today. It was great! Worked out some new muscles and got a great sweat out of it.
Nice job! It's an awesome feeling, realizing that somewhere along the way working out has become a genuine pleasure, and not just an uncomfortable means to an end.
For my own update, I tried free squatting for the first time in 1.5 years yesterday (have been box squatting that whole time due to hip issues). Worked up to about 50% of my box squat max and did some sets of 5, just to get a feel for it. I really enjoyed it in some ways, it's just a movement I prefer to box squats, but I was definitely aware of my hip in a way that made me wary of pushing things further. Not exactly pain, but some discomfort for sure. Sigh. The pleasures of getting older...
Post by: jordanread on August 25, 2016, 12:11:39 PM
I just realized that I met my first fitness goal a couple of weeks ago! Yay! Over 3 months of steady and consistent working out.
To celebrate I started a new, more rigorous workout today. It was great! Worked out some new muscles and got a great sweat out of it.
Way to kick ass M!! Did you want me to mark that goal as complete, or leave it?
Post by: wildbeast on August 25, 2016, 02:14:09 PM
I just realized that I met my first fitness goal a couple of weeks ago! Yay! Over 3 months of steady and consistent working out.
To celebrate I started a new, more rigorous workout today. It was great! Worked out some new muscles and got a great sweat out of it.
Way to kick ass M!! Did you want me to mark that goal as complete, or leave it?
Hi Jordan - yes, please mark my first goal as complete. I'll be happy to see it crossed off! And it will motivate me to finish out the year strong.
Post by: jordanread on August 26, 2016, 01:57:45 PM
I just realized that I met my first fitness goal a couple of weeks ago! Yay! Over 3 months of steady and consistent working out.
To celebrate I started a new, more rigorous workout today. It was great! Worked out some new muscles and got a great sweat out of it.
Way to kick ass M!! Did you want me to mark that goal as complete, or leave it?
Hi Jordan - yes, please mark my first goal as complete. I'll be happy to see it crossed off! And it will motivate me to finish out the year strong.
You should feel happy. Done!!
It's amazing what a little strike through does to the ego.
Post by: Longwaytogo on August 26, 2016, 02:09:51 PM
2nd year in a row my attempts been foiled. Not sure if I'll try again next year or not. Also going to have to miss a 40 mile organized Mountain bike ride in Early October that I really enjoyed last year. But hopefully I'll be 100% by Ski Season!!
Post by: Legg-Stache on August 26, 2016, 02:26:44 PM
1) Strength training >= 3x per week
2) Cardio/Yoga 2x per week
3) End Goal -> Move from 161lb to 175lb by Jan 2017
Currently sitting at 167lb through vigorous exercise and eating right + a lot!!
Go Team GO!
Post by: jordanread on August 26, 2016, 02:28:32 PM
Well, tomm was supposed to be my Spartan race....but had a pretty nasty Mountain bike wreck last week breaking my Collar bone in the process so out of commission for a while.
2nd year in a row my attempts been foiled. Not sure if I'll try again next year or not. Also going to have to miss a 40 mile organized Mountain bike ride in Early October that I really enjoyed last year. But hopefully I'll be 100% by Ski Season!!
Jon Stewart did the same thing. And still kicked ass. I'm sure you've got this.
Also, your collarbone breaking means it's working. That damn annoying thing is a shock absorber.
Post by: wildbeast on August 27, 2016, 09:01:14 AM
Today I'm sore all over from my new workout. I guess I exercised more new muscles than I thought! I really don't want to do do it today, cause of the soreness, but I know that I'll regret it if I don't. I'll reward myself with a nap this afternoon for doing it.
Post by: Eric222 on August 29, 2016, 08:24:07 AM
This has been my goal since the end of May, when I hit 280 for the month. The milage is for May-August The bulk of it has been commuting (800+ miles), but I'm super excited! Now to see what I can do over the craziness of the next 4 months. :)
Post by: 2Birds1Stone on August 29, 2016, 09:38:52 AM
I completed a very challenging Sprint Triathlon Course in 1h 27 minutes, cutting just over 20 minutes time from my last years finish!
Not only that, but this year the swim was 1100 meters vs 800 last year. All of the swimming I did with the USMS group paid off dividends.
My SO completed the race as well, finishing in a little under 2 hours, which made me EXTREMELY proud.
I also, a few months ago have swam over 1.2 miles in a single session which was another one of my goals.
I will not be completing an Ironman 70.3 race this year so you can remove that goal for me.
I am looking at doing either Timberman 70.3 next August or the inaugural Ironman Lake Placid 70.3 next September instead.
Post by: meerkat on August 29, 2016, 10:16:08 AM
Jordan, I knocked off a HUGE goal of mine over the weekend.
I completed a very challenging Sprint Triathlon Course in 1h 27 minutes, cutting just over 20 minutes time from my last years finish!
Not only that, but this year the swim was 1100 meters vs 800 last year. All of the swimming I did with the USMS group paid off dividends.
My SO completed the race as well, finishing in a little under 2 hours, which made me EXTREMELY proud.
That's awesome! Good for you!
Post by: horsepoor on August 29, 2016, 01:02:27 PM
Post by: wildbeast on August 30, 2016, 07:45:32 AM
How do you get your endorphins on your rest days?
I know my body needs regular rest days to recover, but I really miss my endorphins on those days. I had a rest day yesterday and I felt blah and tired most of the day. When I work out I feel great - energetic and happy - all day.
Any ideas on how to get my fix?
Post by: 2Birds1Stone on August 30, 2016, 08:15:50 AM
Question for you regular exercisers:
How do you get your endorphins on your rest days?
I know my body needs regular rest days to recover, but I really miss my endorphins on those days. I had a rest day yesterday and I felt blah and tired most of the day. When I work out I feel great - energetic and happy - all day.
Any ideas on how to get my fix?
Sex
Post by: wildbeast on August 30, 2016, 08:17:12 AM
Question for you regular exercisers:
How do you get your endorphins on your rest days?
I know my body needs regular rest days to recover, but I really miss my endorphins on those days. I had a rest day yesterday and I felt blah and tired most of the day. When I work out I feel great - energetic and happy - all day.
Any ideas on how to get my fix?
Sex
Alright then! I'm gonna get right on that. :)
Post by: jordanread on August 30, 2016, 08:33:56 AM
Jordan, I knocked off a HUGE goal of mine over the weekend.
I completed a very challenging Sprint Triathlon Course in 1h 27 minutes, cutting just over 20 minutes time from my last years finish!
Not only that, but this year the swim was 1100 meters vs 800 last year. All of the swimming I did with the USMS group paid off dividends.
My SO completed the race as well, finishing in a little under 2 hours, which made me EXTREMELY proud.
I also, a few months ago have swam over 1.2 miles in a single session which was another one of my goals.
I will not be completing an Ironman 70.3 race this year so you can remove that goal for me.
I am looking at doing either Timberman 70.3 next August or the inaugural Ironman Lake Placid 70.3 next September instead.
2B1S, I think I have your goals updated. I removed the reference to "before Triathlon" for the cycling 50 miles and swimming. You are kicking some major ass. How'd SO deal with getting left in the dust? :)
Quote
- Run 1 mile <= 6:00
- Run 5K < 22:00
- Run 10K < 45:00
Complete Sprint triathlon < 1:30:00- >= 50 miles cycled
>= 1.2 miles swam- Complete Selden hills 10K < 54:00
- Lose 20lbs of fat
- Complete Manorville Hills Single Track <= 1:20:00
1 set/1 deadlift 455lbs- 1 set/1 squat 405lbs
- 1 set/1 bench press 315lbs
- 1 set/12 pull ups
- >= 1200lbs in 93KG class - USAPL Powerlifting championship on 12/17
Between you guys and the people on the Nerd Fitness forums I've apparently been driven to insanity. Keeping in mind I've done one 5k in my life and just started riding again last August after not having a bike for 15ish years, here's what I've signed up for so far:6/10 - 23.5 mile charity bike ride for United Way (high of 98 forecasted)Done. Ended up "only" doing 20 miles due to extreme heat6/18 - Insane Inflatable 5kDone6/25 - Local 5k Mud RunDone6/26 - 16 mile bike ride to support the local trails (which will be 20 miles for us because the start/end point is close to home)Done and we actually ended up doing 26 miles total since we got done with the 16 mile route 30 minutes before they served lunch so we hoped on the 6 miles one for fun (plus 4 miles round trip to get there)8/6 - The Great Inflatable Race (added last minute)Done. DH ran this one with me. Not quite a full 5k but fun8/20 - Different local 5k Mud RunDone8/27 - Yet another local 5k Mud RunDone!
So that's three mudruns, two fun runs, and two 20+ mile bike rides from a woman who's run one 5k in her life before this year and hadn't ridden a bike in 15+ years before last August
I'm out of scheduled events for the year. I'll probably do a 4ish mile trail run in November but haven't officially signed up yet.
I'm looking at possibly starting to travel for OCR's next year. I'm eyeing a Warrior Dash in April and a Spartan Sprint in May in neighboring states (JR, I'll be talking to you if I sign up for the Spartan since it's in your neck of the woods). I'm somewhat eyeing a Tough Mudder in October but that's 10-12 miles that I'm not ready for yet and they don't have a half-Mudder close enough.
I've been strength training 3x/week and occasionally doing cardio. Weight is slowly but steadily dropping. Last week I hit a milestone of 50lbs lost from my highest in 2012 (25lbs down for the year). My body image is improving and I even managed to buy a pair of workout tanks online without trying them on that I really felt good in.
I finally broke down and bought a night splint for my plantar faciitis that seems to be helping. After my race Saturday (where I wore shoes that are horrible for my PF but great for getting in mud since there's no padding) my foot hurt the worst it has possibly ever, but 5 hours in the splint and it hurt less than normal yesterday.
I think I need to get the main goal post updated. That is some awesome stuff you've accomplished. And most definitely hit me up if you are going to be in the area. MXT and I may be able to put you up. Shoot, if I start running...we may even join you. Usually, I refuse unless being chased.
So I sprained my ankle falling off a horse about 10 days ago. It's still sore (and I had a sharp pain when I forgot to be careful taking off my riding boots this morning), and has a tiny bit of puffiness below the ankle bone. Need to get back to working out though. Any tips on what I should or shouldn't be doing until it's back to 100%?
I hate sprained ankles. At least it's not broken. Riding horses is good for core strength right? Maybe some pilate type things? Pushups, leg raises, and the like? My suggestion is to just keep weight off of it, until it's not so twingy.
Question for you regular exercisers:
How do you get your endorphins on your rest days?
I know my body needs regular rest days to recover, but I really miss my endorphins on those days. I had a rest day yesterday and I felt blah and tired most of the day. When I work out I feel great - energetic and happy - all day.
Any ideas on how to get my fix?
What about some super low impact cardio stuff? Biking and the like.
ETA: 2B1S beat me to my preferred method. Cocaine is way less Mustachian.
Post by: Bracken_Joy on August 30, 2016, 09:31:17 AM
Question for you regular exercisers:
How do you get your endorphins on your rest days?
I know my body needs regular rest days to recover, but I really miss my endorphins on those days. I had a rest day yesterday and I felt blah and tired most of the day. When I work out I feel great - energetic and happy - all day.
Any ideas on how to get my fix?
100% honesty here? Sex. Active recovery at it's finest.
Post by: wildbeast on August 31, 2016, 08:43:00 AM
The hubby and I are going to be enjoying my rest days a whole lot more... :)
Post by: wildbeast on August 31, 2016, 12:52:50 PM
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
Post by: jordanread on August 31, 2016, 12:57:58 PM
Another question for the regular exercisers:There was a decent conversation about this earlier in this thread. I'm kind of busy right now, but I'll find it at some point. I know both me and Bakari chimed in.
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
Post by: monstermonster on August 31, 2016, 10:05:25 PM
Another question for the regular exercisers:This is purely based on timing for me. If I start at 6AM or before, I eat after. If I workout at 6:30 or later, I will eat before.
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
Post by: flan on September 01, 2016, 08:38:56 AM
Another question for the regular exercisers:
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
I actually was curious about this too.
This morning I woke up around 6am and went to a "boot camp" style circuits class at 8:30am. IT KICKED MY BUTT. I now feel like puking and passing out all at once. I was curious whether this may be partly due to the fact that I only had a couple of sips of coffee and no food prior. Or, you know, just because I'm super weaksauce (which I already know to be true).
Post by: 2Birds1Stone on September 01, 2016, 09:03:24 AM
I have a fairly large meal in the evening, and it has all night to digest.
Glycogen stores topped off, blood glucose level, etc are all pretty good in the morning. I eat immediately after lifting.
Post by: flan on September 01, 2016, 09:21:56 AM
I ALWAYS train fasted when I lift first thing in the morning.
I have a fairly large meal in the evening, and it has all night to digest.
Glycogen stores topped off, blood glucose level, etc are all pretty good in the morning. I eat immediately after lifting.
I'm not sure if this is more in my head, but I always feel STARVING if I have a big meal the night before.
Post by: jordanread on September 01, 2016, 09:23:44 AM
Another question for the regular exercisers:
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
I cannot find the conversation. Apparently this thread is quite successful. You are getting good advice so far though. Personally, I made the decision to workout while fasting, but I couldn't tell you why, although it was based on the information from the conversation earlier.
Post by: monstermonster on September 01, 2016, 07:22:40 PM
Also, was the first time I went kayaking since the day before I started Terrible Job I Quit on Friday. Terrible Job = No time for Kayaking. Quitting Terrible Job = I get to kayak again!
Post by: hudsoncat on September 02, 2016, 07:15:03 AM
Another question for the regular exercisers:
If you're working out in the morning, do you eat something before your workout, or do you exercise on an empty stomach?
If I'm working out in the morning, it's a run. Short runs (4 miles or less) I don't worry about eating. Middle length runs (4-8 miles) I'll grab half a honey stinger (or something similar) something to eat mid-run. Longer runs (8+ for me) I get up early enough to eat something easy like PB toast at least 45 minutes before I get out the door. I think it's personal too and you need to find what works for you. DH seldom eats before a morning work out of any type/length, but typically eats a larger evening meal than me. If I don't eat or bring something to eat past about mile 5 I start to feel very crappy.
My workouts have been sporadic at best in the last two weeks. My town had four tornadoes touch down last week in the span of a few hours. The college I work for lost a building. Thankfully no one lost their lives and injuries were few and minor. But there is major devastation in several neighborhoods (not mine, it was thankfully spared). It's been an interesting week trying to deal with the loss of our campus building while also getting out and helping those in need as time allows with cleanup. I'm calling all the cleanup strength work.
I type this to say that I am so grateful that I started this fitness journey in earnest last year. Three years ago another tornado came through town (I do not live in Kansas, I swear). I remember helping then and it was so much more of a struggle. I tired quicker, I couldn't carry/lift nearly as much, and I needed frequent breaks. I'm thankful that my current level of fitness allows me to not only feel better on a daily basis, but to also get out and help others when disaster strikes.
Post by: Bracken_Joy on September 03, 2016, 12:34:13 PM
Post by: horsepoor on September 03, 2016, 11:26:11 PM
My ankle is feeling a lot better. I went on a three mile walk tonight and was just on the brink of going into a jog several times, but had just enough of a twinge to decide against it. Thinking I'll try a 2-mile jog on Monday, followed by ice and wrapping, and see how it goes. Going to keep any lifting very light for another week or so. Riding seems to be very good for it, and similar to some sprain rehab exercises I found online, but much more fun. Weather has cooled off a lot and the wildfire smoke has diminished, so I won't have to choose between running and riding now that there's plenty of good weather and air for all of it now.
I've started logging my food and exercise with MyFitnessPal. Just knowing I have to log what I eat keeps my intake lower, so I've lost a pound or two the first week, plus it's motivated me to exercise more so I can add calories for the day.
Post by: RonMcCord on September 05, 2016, 02:55:06 PM
- Complete a 10K run
- Drop weight to 145lbs
Sadly haven't kept up with the strength training. Gym membership ran out and haven't gotten around to renewing. Maybe do bodyweight exercises and see how I do with that, though I don't have a lot of room to do it at home.
Post by: marty998 on September 05, 2016, 03:36:31 PM
Been talking with a few friends at work about this... is it true you have to train by running slower?
I read an article saying that Mo Farah trains at 55% of race pace (which happens to be my race pace)... unfortunately for me, 55% of my race pace is a brisk walk!
Post by: hudsoncat on September 06, 2016, 06:23:17 AM
I seem to be stuck and have plateaued with my running times....
Been talking with a few friends at work about this... is it true you have to train by running slower?
I read an article saying that Mo Farah trains at 55% of race pace (which happens to be my race pace)... unfortunately for me, 55% of my race pace is a brisk walk!
You should train at a variety of paces, with the bulk of your running at slower than race pace. A lot of training plans will have three quality days (speed work [fastest], tempo run [fast], long run [pretty slow]) and the rest of your runs are easy days. This calculator: www.mcmillanrunning.com/ can help you determine what paces you want to run for each of your runs. Slow, easy days allow your body to recover from the hard, fast days while still getting in mileage to overall help your endurance.
I used to run everything too fast. I was tired all the time. My race times suffered. Ended up injured a couples times (minor, luckily). Now I make sure my easy runs are slower and it allows me to go harder on my hard run days. My body handles it better and I'm running faster times in races.
Post by: 2Birds1Stone on September 06, 2016, 06:53:31 AM
2B1S, I think I have your goals updated. I removed the reference to "before Triathlon" for the cycling 50 miles and swimming. You are kicking some major ass. How'd SO deal with getting left in the dust? :)Quote
- Run 1 mile <= 6:00
- Run 5K < 22:00
- Run 10K < 45:00
Complete Sprint triathlon < 1:30:00- >= 50 miles cycled
>= 1.2 miles swam- Complete Selden hills 10K < 54:00
- Lose 20lbs of fat
- Complete Manorville Hills Single Track <= 1:20:00
1 set/1 deadlift 455lbs- 1 set/1 squat 405lbs
- 1 set/1 bench press 315lbs
- 1 set/12 pull ups
- >= 1200lbs in 93KG class - USAPL Powerlifting championship on 12/17
Well I took the first step to realizing my goal of IRONMAN 70.3
I am officially registered for, and have housing secured for the inaugural IRONMAN Lake Placid 70.3, September 10th 2017.
The next 52 weeks 4 days are going to be very interesting. I am excited, scarred, nervous, and motivated.
w00h00000!!!!!!
#RIPGAINZ
Post by: wildbeast on September 06, 2016, 09:52:44 AM
My new circuit training was seriously kicking my butt (feeling really tired and sore all day but unable to take a nap to refresh) and I thought food would help but it made me sluggish. So now I'm trying out a new schedule with fasted cardio in the a.m. and circuit training in the evening with a light walk afterwards to loosen things up. So far this is working out well. It does double my exercise time and will likely take a bit getting used to. Did lots of resting and napping this long weekend so I'll have to push myself to be more productive today.
On a high note - I'm seeing some really good progress on my body! I chucked the scale months ago so I now go just by how I look and feel. I've lost a 2 clothing sizes and my body is looking damned good - if I do say so myself! :) This morning I realized that a few months ago, looking like this was just a wish, and now I've made it a reality. I did this. With my hard work, commitment and determination. I'm really proud of myself.
Post by: jordanread on September 06, 2016, 11:09:12 AM
On a high note - I'm seeing some really good progress on my body! I chucked the scale months ago so I now go just by how I look and feel. I've lost a 2 clothing sizes and my body is looking damned good - if I do say so myself! :) This morning I realized that a few months ago, looking like this was just a wish, and now I've made it a reality. I did this. With my hard work, commitment and determination. I'm really proud of myself.
Look and feel is the best way to go IMO. It's so much more fun(ctional). You can't make charts, but who has time to make charts as we do stuff and admire ourselves in the mirror?
And yes. You did this. Keep on rocking it!
Well I took the first step to realizing my goal of IRONMAN 70.3
I am officially registered for, and have housing secured for the inaugural IRONMAN Lake Placid 70.3, September 10th 2017.
The next 52 weeks 4 days are going to be very interesting. I am excited, scarred, nervous, and motivated.
w00h00000!!!!!!
#RIPGAINZ
I don't speak hashtag, but the rest of it should be super fun. I can't wait to add that goal for next year. Is your freaking-out-ness causing any shifts in your routine? What is your routine?
Post by: 2Birds1Stone on September 06, 2016, 11:28:39 AM
I don't speak hashtag, but the rest of it should be super fun. I can't wait to add that goal for next year. Is your freaking-out-ness causing any shifts in your routine? What is your routine?
Right now I'm training for the Powerlifting meet December 17th so I have a 4X a week strength program in the gym.
I'm also running a 15k on a very hilly course October 9th, so I will be running 2X a week for the next 4 weeks in preparation for that.
Over the winter I plan on swimming with the local USMS group 1X a week at the local community college, and signing up at the YMCA pool to get an additional weekly session in.
Aside from that nothing too crazy, I MTB all winter (especially since I replaced my XC hardtail bike with a Fat Bike last week). Once spring comes I will jump on a 16-20 week plan to get race ready by september. Likely using Don Fink's
https://www.amazon.com/dp/B00MJDA178/ref=cm_sw_r_tw_dp_x_pUVZxb1RNAF3S
Post by: wildbeast on September 06, 2016, 02:18:40 PM
As I mentioned earlier, I'm 3 months into working on my fitness and weight goals, and I'm looking for advice on fruit consumption during this process. I'm 48 and female so the process is slower and harder than it used to be. My diet in general is pretty good and pretty low-carb with the exception of fruit. I eat fruit every day, usually a couple of bananas and I'm wondering if I should reduce or eliminate it for a while to maximize the results from my efforts.
I stick to low-impact exercise due to previous injuries on a knee and foot. I currently do a 40 min circuit training dvd 5 days a week and have just added a 45 min low-impact cardio as well which I plan to do 5 days a week. I also do some leisurely walking every day but don't count that because it's too slow for exercise.
I welcome feedback and advice from experienced exercisers on this. On the one hand, it's nice to have the fruit as a treat, but I'm wondering if I'm sabotaging my efforts to a certain degree.
Post by: 2Birds1Stone on September 06, 2016, 02:28:19 PM
Berries, apples, bananas, are pretty good as far as satiety vs. calories.
I tend to stay away from citrus, grapes, etc.
At the end of the day the thing that will matter most is caloric intake. Fruit is not "bad", but you can get way too much sugar/carbs/calories if you over do it.
Post by: horsepoor on September 06, 2016, 09:54:19 PM
Post by: jordanread on September 07, 2016, 06:15:55 AM
Loaded 40 80# bales of hay today, and get to stack them tomorrow. I'm sorry to say it's the best workout I've had in a long while.But how'd you like it? Capability win?
Post by: horsepoor on September 07, 2016, 10:00:08 AM
Loaded 40 80# bales of hay today, and get to stack them tomorrow. I'm sorry to say it's the best workout I've had in a long while.But how'd you like it? Capability win?
Yes, as an almost 40 year old woman, I'm glad I can climb on top of a big hay stack, throw down bales, and muscle them 5 high into the trailer. Hopefully I can do the same when I'm 60. Usually the hay seller will throw them down from the stack for you, but this guy was having a medical issue, so I had to do it all. I was wishing I'd deadlifted more the last couple months. Definitely feeling a little sore this morning.
Post by: hudsoncat on September 13, 2016, 02:29:17 PM
I've fallen off the workout wagon. I only ran twice last week, then I came down with a mystery illness that knocked me out for about 5 days. I feel almost back to normal today... but I'm thinking about giving myself another day or two off just to make sure I've whipped this thing. I probably made a mistake coming back to work yesterday.
Right before I got sick I ran the local cross country course on a wet, rainy day. I can't believe how sore I felt the next day. My hips were particularly sore... I guess my stabilizers worked overtime on the wet grass. (I normally run pretty strictly on roads) I've been focused on hip mobility lately (tight hip issues), but clearly hip strength needs to become a focus. I'll continue the Myrtle Routine, but I am going to look at adding a few more hip strengtheners in a few times a week as well.
Post by: Exhale on September 13, 2016, 10:36:02 PM
Mission accomplished, there'll be no whining from me!
Post by: jordanread on September 14, 2016, 06:22:05 AM
Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?
Post by: Bracken_Joy on September 14, 2016, 06:54:53 AM
I actually have been working out this past week! And next weekend I'm hiking my yearly "finish line" for my intense hiking season. It is 10.2 miles out and back. So in 5.1 miles, you climb 4900 feet. Kicks you ass nice and good. Not too bad when I've prepped adequately, brutal when I haven't. It'll be interesting to see how I do this year. I've done way more weight training than ever before, and way less hiking (thanks in large part to moving).
Post by: jordanread on September 14, 2016, 08:28:31 AM
Thanks for reviving this thread hudsoncat! I need my inspiration on here.
I actually have been working out this past week! And next weekend I'm hiking my yearly "finish line" for my intense hiking season. It is 10.2 miles out and back. So in 5.1 miles, you climb 4900 feet. Kicks you ass nice and good. Not too bad when I've prepped adequately, brutal when I haven't. It'll be interesting to see how I do this year. I've done way more weight training than ever before, and way less hiking (thanks in large part to moving).
You did just find yourself impressed with a latest hike haven't you?
Post by: Tyson on September 14, 2016, 08:41:37 AM
1. Very inflexible (especially hamstrings)
2. Not particularly balanced (fall out of poses a lot)
Anyway, I'm not pushing myself quite as hard at CC at the moment, and in fact I've only been doing the pushups and pullups part lately. But I have made progress. My recent reboot after hurting my back, I started out only being able to do 5 pushups and 1 wobbly pullup. Now I am at:
Full Pushups - 18
Full Pullups - 5
I also had gained a ton of weight when I hurt my back, I was close to 190. I'm back to 175 now, and the weight is continuing to fall off. For aerobic exercise I just try to ride my bike most days a week.
Post by: jordanread on September 14, 2016, 08:43:41 AM
I mentioned earlier in the thread I hurt my back pretty badly back in January, so I've been out of commission for most of this year. Finally got back to where I can do some stuff a couple of months ago. I'm still doing Convict Conditioning, plus I've started doing yoga (to help my back continue to heal). Wow, yoga is hard! Even harder than CC. So far I really like it, even though I've discovered that I am:
1. Very inflexible (especially hamstrings)
2. Not particularly balanced (fall out of poses a lot)
Anyway, I'm not pushing myself quite as hard at CC at the moment, and in fact I've only been doing the pushups and pullups part lately. But I have made progress. My recent reboot after hurting my back, I started out only being able to do 5 pushups and 1 wobbly pullup. Now I am at:
Full Pushups - 18
Full Pullups - 5
I also had gained a ton of weight when I hurt my back, I was close to 190. I'm back to 175 now, and the weight is continuing to fall off. For aerobic exercise I just try to ride my bike most days a week.
Kicking ass. I would not do well if I ever had to deal with an injury.
Post by: 2Birds1Stone on September 14, 2016, 08:53:35 AM
Post by: EngineerYogi on September 14, 2016, 11:14:00 AM
Post by: Northwestie on September 14, 2016, 04:02:02 PM
What I avoid like the plague is gym workouts with no goal other than max weight. It doesn't serve me well in my outdoor activities. I'm ALWAYS in the gym with a specific activity/performance goal in mind.
Post by: Lagom on September 14, 2016, 04:20:07 PM
I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!
Post by: jordanread on September 14, 2016, 04:20:46 PM
It's ok, and often very beneficial to take a break from intense training. I generally keep a pretty high base level and then as projects come up I adjust my training regime to meet specific goals. These might be more aerobic/strength for long backcountry ski trips, strength/endurance for climbing projects, or a combination of things for back-to-back big mountain bike days.
What I avoid like the plague is gym workouts with no goal other than max weight. It doesn't serve me well in my outdoor activities. I'm ALWAYS in the gym with a specific activity/performance goal in mind.
YES!!!
Post by: SoccerLounge on September 14, 2016, 05:19:44 PM
Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.
I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!
As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.
Post by: jordanread on September 14, 2016, 05:41:55 PM
I know this wasn't the goal of this post. However, in going to use bro-science in a sentence this week. Probably on a snarky manner, as it should be, but still, this weekBeen chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.
I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!
As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.
Post by: Lagom on September 14, 2016, 08:26:08 PM
Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.
I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!
As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.
Heh, thanks. I do have semi lofty lifting aspirations, but only because I like testing myself and having goals to reach for. I also sort of nerd out about it, strange as that may sound. But I am too old to abuse my body in pursuit of my goals and in the end it's all about having fun and staying healthy. That said, the bro science youtuber can be pretty amusing, at times :)
I strongly dislike the bro culture that permeates many gyms, which is why I'm so thankful to have found mine. There's several injury/body-type limited lifters in my gym and pretty much all have stated that they have never felt more comfortable working out, which I know is a point of pride for the owner, even though he is a hard-core competitive lifter himself. One member, an extremely overweight but increasingly strong and badass mother (literally!) told me that she was regularly and openly ridiculed in the previous gym she used when first starting her fitness journey. That shit pisses me off so much.
Post by: Exhale on September 14, 2016, 09:41:18 PM
I mentioned earlier in the thread I hurt my back pretty badly back in January, so I've been out of commission for most of this year. Finally got back to where I can do some stuff a couple of months ago. I'm still doing Convict Conditioning, plus I've started doing yoga (to help my back continue to heal). Wow, yoga is hard! Even harder than CC.
...
Great job! What kind of yoga are you doing?
Post by: hudsoncat on September 15, 2016, 12:54:40 PM
Damn Exhale. That article is definitely one of those ones that puts excusitis in perspective. Thanks for the link!
Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?
From talking to other runners, a lot of what has helped them is actually found in the Myrtle Routine (Clamshells, side leg lifts, donkey kicks, etc). So the plan right now is to continue the routine but build reps/sets and add some resistance bands/loops to clamshelles, leg lifts, etc.
Not that any of them seems like they'd break the bank, but anyone have any have a particular brand of resistance bands/loops they like?
Still haven't actually gotten back into running. I've come home every night this week feeling so exhausted that a walk with the dogs has been the extent of my physical activity. I'm not sure what this illness was/is (Fever, headache, and extreme fatigue have been my only symptoms), but it's really knocked me down!
Post by: EngineerYogi on September 15, 2016, 12:59:38 PM
Damn Exhale. That article is definitely one of those ones that puts excusitis in perspective. Thanks for the link!
Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?
From talking to other runners, a lot of what has helped them is actually found in the Myrtle Routine (Clamshells, side leg lifts, donkey kicks, etc). So the plan right now is to continue the routine but build reps/sets and add some resistance bands/loops to clamshelles, leg lifts, etc.
Not that any of them seems like they'd break the bank, but anyone have any have a particular brand of resistance bands/loops they like?
Still haven't actually gotten back into running. I've come home every night this week feeling so exhausted that a walk with the dogs has been the extent of my physical activity. I'm not sure what this illness was/is (Fever, headache, and extreme fatigue have been my only symptoms), but it's really knocked me down!
I like the bands from Iron Woody, great quality. I have the 41" paired Masters' pack, you may not need a set of pairs though or that many varied resistances. They offer a lot of options: https://ironwoodyfitness.com/product-category/bands/41-paired-layered-band-packages/
Post by: 2Birds1Stone on September 17, 2016, 11:12:28 AM
Deep Squat - 420 x 1
Paused Bench - 315 x 1
Deadlift - 545 x 1
Total - 1280
Increased my total by 95lbs since August 1st! Very happy so far.
Followed this up with a sick 50 minute mountain bike ride where I hit some section PR's on Strava. Who said you can't do both ;)
Post by: monstermonster on September 18, 2016, 04:11:56 PM
Hopping back on the wagon today, going back up to 6-7 days/week. Need to get more dedicated about incorporating running and not just doing fun Barre classes and weight lifting.
Post by: hudsoncat on September 22, 2016, 08:18:30 AM
Between busy season at work, tornado recovery efforts, and then being sick, my workouts took a hit and I'm certainly paying for it a bit now. It all just feels a bit harder than it did a few weeks ago. I've been doing this long enough now that I know it'll pass and be fun again soon enough. But in the meantime, running is hard. ugh.
Post by: Bakari on September 22, 2016, 09:28:18 AM
This happens pretty much every year - work out hard while I have a goal, meet that goal, then get distracted by other things - so I'm pretty much just accepting it.
But I am happy to report that not only did I pass my semi-annual fitness test (Coast Guard) without having done any running for about the 6 months prior, but at a local street fair last weekend I successfully flipped over the big tractor tire. I had never tried it before, and wasn't sure I'd be able to do it, but I actually flipped it 8 times in a minute. Which was definitely not the record for the day, but did put me in about the top 15 of the approximately 300,000 visitors (well, or at least the subset who tried, and could do it at least once)
But then this week I spent a day putting up metal fences and was so sore the next day, definitely a reminder that I need to keep active if I don't want to lose the ability to
Post by: PDM on September 22, 2016, 05:47:56 PM
Post by: use2betrix on September 22, 2016, 06:16:40 PM
Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.
is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.
Post by: jordanread on September 22, 2016, 07:02:42 PM
Been on pace as usual. As I mentioned earlier my third hernia reared its ugly head a couple months back so I had to change gears away from the soul crushing intensity I love.Nope. There was some snark, and it was taken out of context. We love photos here (except you and Bakari... Because abs) 😛. And that's just me, not the rest of the members. Post away, please.
Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.
is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.
Post by: Jon_Snow on September 22, 2016, 07:18:07 PM
I posted some before/after pics to much fanfare recently. Mine were more FAT to FIT.
I suspect yours are going be more along the lines of JACKED to REALLY JACKED.
Post by: Bakari on September 22, 2016, 07:55:05 PM
Nope. There was some snark, and it was taken out of context. We love photos here (except you and Bakari... Because abs)
no worries, quite gone! :-) That wasn't really "real", just a well timed peak
Post by: Primm on September 23, 2016, 01:16:55 AM
Been on pace as usual. As I mentioned earlier my third hernia reared its ugly head a couple months back so I had to change gears away from the soul crushing intensity I love.Nope. There was some snark, and it was taken out of context. We love photos here (
Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.
is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.exceptespecially you and Bakari... Because abs) 😛. And that's just me, not the rest of the members. Post away, please.
FTFY.
Post by: use2betrix on September 23, 2016, 12:57:32 PM
The great thing about filters is they can mask my incredibly white skin lol.
Post by: jordanread on September 23, 2016, 01:49:31 PM
Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.
The great thing about filters is they can mask my incredibly white skin lol.
What are these filters you speak of? My pics here are all about being super inflexible and super pale (JS said something about 'out-pasty ing him). Dude...You kick ass. I will now leave this thread open for people who are all about that stuff (like vascularity) to comment. For science...I think. :D
Post by: Lagom on September 23, 2016, 02:05:02 PM
Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.
The great thing about filters is they can mask my incredibly white skin lol.
Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?
I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.
Also on the #pasty hype train over here!
Post by: 2Birds1Stone on September 23, 2016, 02:05:20 PM
Before pic was @ 274lbs (down 21lbs from my heaviest)
After Pic was @ 176lbs (down a total of 123lbs from my heaviest)
Time between the pics is ~4 years.
Post by: use2betrix on September 23, 2016, 02:11:08 PM
Posting some Before/After's
Before pic was @ 274lbs (down 21lbs from my heaviest)
After Pic was @ 176lbs (down a total of 123lbs from my heaviest)
Time between the pics is ~4 years.
That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.
Post by: use2betrix on September 23, 2016, 02:25:06 PM
Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.
The great thing about filters is they can mask my incredibly white skin lol.
Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?
I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.
Also on the #pasty hype train over here!
My powerlifting numbers started reasonable then climbed a bit. My deadlift a ton but mostly cause I hadn't done it regularly since high school. I think it also caused my hernia so I'm back to not doing it again haha. I did so much squats, rack pulls, etc, that gave me a great base for deadlifts. My bench had always been strong, and my squats always weak. My all time PR's (I don't really max anything) are 275x10 on bench, 355x6 on squats, and 475x6 on deadlift (with the trap bar)
As for diet, it's pretty much flawless haha. I do go out to a nice dinner with the wife once a week or every other week, and we have ice cream once a week (sometimes twice lol)
That being said, other than that I eat 6 perfectly planned, measured/weighed meals each day. Right now I'm having about 3300 calories on non lifting days and 3500 on lifting days. I just transferred projects and my new project is far more physically demanding. I've lost 5 lbs in the last 3 weeks. It's good cardio though which I need because I neglect cardio terrible. I work 60-70 hrs a week so it's hard enough to get my workouts in.
We have the same breakfast every day and alternate between two dinners. We also have shakes at 8 am and 6 pm (or post evening gym)
For our noon and 3 pm we alternate between a handful of different meals, but eat the same one at noon and 3 to make the cooking easier.
Compliments to my wife for putting all of this together, and for doing 100% of the meal prep, grocery shopping, and waking up at 5:30 to make me breakfast before work. I tell her about how many calories we want and macro break downs then we work together to make the numbers right. She basically eats 50% what I do. Odd that it works out that way. She doesn't work so she enjoys the cooking because it keeps her busy.
Here's our meal plan, kind of confusing, but ask if you have any questions. There are some things I'd like to change but haven't yet. Sitting at about 195lbs right now. We've also eliminated some of the meals below lately. Mostly the paleo ones since I really only do that when I'm trying to lose weight.
Ps this whole post was sent from my phone so cut me some slack on the format, grammar, etc.
Chicken Stir Fry
8 oz Chicken - 368 calories, 8g fat, 68g protein
1/4 cup cooked veggies - 22.5 calories, 3.75g carbs, 0.75g protein
3 Tbsp stir fry sauce - 45 calories, 12g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 647 calories, 8g fat, 64g carbs, 71g protein
** (lunch/3pm) 323 calories, 4g fat, 32g carbs, 35g protein
Cheesy Chicken & Rice
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
1/8 Diced onion - 8 calories, 1.75g carbs, 0.25g protein
1/4 can corn - 70 calories, 0.875g fat, 14.875g carbs, 1.75g protein
1/4 can Cream of Chicken - 90 calories, 6g fat, 7.5g carbs, 2.25g protein
1/4 cup cheese - 110 calories, 9g fat, 1g carbs, 6g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 766 calories, 22g fat, 73g carbs, 64g protein
** (lunch/3pm) 383 calories, 11g fat, 36g carbs, 32g protein
Honey Chipotle Chicken
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
2 Tbsp honey - 230 calories, 34g carbs
1 Tbsp ketchup - 20 calories, 5g carbs
1 Tbsp chipotle adobo - 10 calories, 1g carbs, 0.5g fat
1/2 cup mashed sweet potatoes - 124.5 calories, 29g carbs, 0.3g fat, 2.3g protein
** (lunch/3pm) 660.5 calories, 6.8g fat, 69g carbs, 54g protein
** (lunch/3pm) 330.25 calories, 3.4g fat, 34.5g carbs, 27g protein
Creamy Chicken w/ Spaghetti Squash (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
Sliced mushroom - 15 calories, 2g carbs, 2g protein
1/4 Diced onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup Sliced Carrot - 7 calories, 2g carbs, 1g protein
1/4 cup Celery - 5 calories, 0.5g carbs, 0.5g protein
1/4 cup Coconut Milk - 17.5 calories, 1.125g fat, 2g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 640.5 calories, 16g fat, 58g carbs, 75g protein
** (lunch/3pm) 320 calories, 8g fat, 29g carbs, 37g protein
BBQ Chicken Salad (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1 cup Romaine lettuce - 8 calories, 0.1g fat, 1.5g carbs, 0.6g protein
1/4 diced tomato - 8.75 calories, 0.75g carbs
2 tbsp red onion - 8 calories, 2g carbs
2 tbsp BBQ sauce - 70 calories, 18g carbs
3 Tbsp ranch dressing - 120 calories, 4.5g carbs, 10.5g fat, 1.5g protein
1 cup sweet potato - 180 calories, 41g carbs, 0 fat, 4g protein
** (lunch/3pm) 763 calories, 18g fat, 68g carbs, 75g protein
** (lunch/3pm) 381 calories, 9g fat, 34g carbs, 37g protein
Orange Chicken & Veggie Stir Fry (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1/2 cup bell pepper - 20 calories, 4g carbs
1/2 cup diced Zucchini - 10 calories, 0.1g fat, 1.9g carbs, 0.68g protein
1/4 onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup OJ - 27.5 calories, 6.5g carbs, 0.5g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
** (lunch/3pm) 653 calories, 8g fat, 64g carbs, 73g protein
** (lunch/3pm) 326 calories, 4g fat, 32g carbs, 36g protein
Burgers
5 oz burger – 200 calories, 8.75g fat, 30g protein
1 cup lettuce – 10.1 calories, 2.3g carbs, 0.1g fat, 0.6g protein
2 Tbsp ranch dressing – 80 calories, 3g carbs, 7g fat, 1g protein
3 Tbsp ketchup – 60 calories, 15g carbs
** 350.1 calories, 20.3g carbs, 15.85g fat, 31.6g protein
** 305.05 calories, 17.65g carbs, 12.3g fat, 31.6g protein
Chicken Parmesan
4 oz chicken - 182 calories, 4g fat, 34g protein
1/2 cup penne - 180 calories, 1g fat, 27g carbs, 5g protein
1 cup marinera - 160 calories, 6g fat, 26g carbs, 4g protein
1/4 cup mozzarella - 80 calories, 6g fat, 1g carbs, 8g protein
** 602 calories, 19g fat, 54g carbs, 51g protein
** 301 calories, 9g fat, 27g carbs, 26g protein
Breakfast
2 lg. eggs – 180 calories, 2g carbs, 14g fat, 12g protein
1 cup egg whites – 100 calories, 20g protein
1Tbsp ICBINB Light – 40 calories, 4g fat
3 pcs cinnamon raisin ez. bread – 240 calories, 54g carbs, 9g protein
2 Tbsp. apple butter – 60 calories, 16g carbs
** 620 calories, 72g carbs, 18g fat, 41g protein
** 310 calories, 36g carbs, 9g fat, 20.5g protein
Banana
Medium size – 105 calories, 27g carbs,
Coffee
Carmel Machiatto 1 Tbsp – 35 calories, 6g carbs, 1.5g fat
Steel Cut Oats
1/4 cup dry - 150 calories, 2g fat, 27g carbs, 5g protein
Whey Protein
1 scoop – 120 calories, 3g carbs, 1g fat, 24g protein
BSN Protein
1 scoop – 200 calories, 15g carbs, 6g fat, 22g protein
Nitro Tech Protein
1 scoop – 160 calories, 4g carbs, 2g fat, 30g protein
DAILY AVERAGE:
Example of non-workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
1/4 cup (uncooked) steel cut: 150 calories, 27g carbs, 2g fat, 5g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Non Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
Dinner: 350.1 calories, 20.3g carbs, 16g fat, 31.6g protein
Total for non workout days: 3298 calories, 293g carbs, 82g fat, 328g protein
: 1649 calories, 146.5g carbs, 41g fat, 164g protein
Example of workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
1 Banana: 105 calories, 27g carbs
Dinner: 602 calories, 19g fat, 54g carbs, 51g protein
Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
: 1752.5 calories, 163.5g carbs, 41.5g fat, 171g protein
Post by: Lagom on September 23, 2016, 02:41:58 PM
@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.
Post by: Primm on September 23, 2016, 06:06:24 PM
Posting some Before/After's
Before pic was @ 274lbs (down 21lbs from my heaviest)
After Pic was @ 176lbs (down a total of 123lbs from my heaviest)
Time between the pics is ~4 years.
Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.
Post by: use2betrix on September 23, 2016, 06:19:52 PM
Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains.
@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.
since your goals seem to be primarily strength/powerlifting related, I think that diet is a bit less important than if you "wanted to be jacked" lol.
That being said, it still plays a big part, and if you want to focus on lowering bodyweight and increasing muscle, it's literally 100% lifting and 100% diet, there's no way to split it up for importance. If I had to choose my path for fitness the next 30 years, I'd probably say 70% diet 30% training. Food is more important than any drug or anabolic substance ever. Without it there's nothing, and getting it in check makes the biggest differences ever.
If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.
Post by: 2Birds1Stone on September 23, 2016, 07:12:09 PM
If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.
This is so true!! Diet is 90% of progress after you get to a certain lean body mass.
I didn't touch cardio for example until 14 months into my weight loss journey, by then I was down ~70lbs. Progressive overload (5x5, Layne Norton's PHAT, Smolov/Smolov Jr, etc) for weight lifting and just tracking calories/macros before IIFYM even existed as an acronym.
I agree about food being more important than drugs too. I compete in the INBF/OCB and the USAPL, and am lifetime drug free. I know plenty (and I mean tons) of guys at my gym who are on stuff, and many have been for years who can't get to a physique that is even remotely as impressive as the open lineup at a drug free physique competition.
Posting some Before/After's
Before pic was @ 274lbs (down 21lbs from my heaviest)
After Pic was @ 176lbs (down a total of 123lbs from my heaviest)
Time between the pics is ~4 years.
Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.
Yes, it's a marathon not a sprint. The after pic is from my second contest season in 2011. I was 295lbs in December of 2007 and was down to 172lbs by Nov 2009. Took me right around 2 years to drop the weight, averaging ~1-1.1lbs a week for 104 weeks! It taught me a lot about delayed gratification and budgeting (calories).....and it's AMAZING how much of that caries over to personal finance :)
Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains.
@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.
I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.
Posting some Before/After's
Before pic was @ 274lbs (down 21lbs from my heaviest)
After Pic was @ 176lbs (down a total of 123lbs from my heaviest)
Time between the pics is ~4 years.
That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.
Don't worry about losing weight. Losing some fullness might trick you into thinking you lost muscle, but to lose true muscle tissue takes a lot. You would be surprised as to how lean you can get and not lose almost any muscle as long as your training is properly planned and you get adequate protein.
Post by: Lagom on September 23, 2016, 08:14:35 PM
I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.
That's still very solid at your weight, but I'm most impressed by how fast your total has gone up. Were you at a 1300+ total in the past? Apologies if I missed a backstory post on that. +95lbs in 6 weeks at your level of strength is crazy progress if not (though impressive either way!).
Post by: redbird on September 26, 2016, 09:17:49 AM
I am still a newbie at fitness and I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike, so I used the fancy stationary bike in my apartment's gym that has a whole bunch of different settings. I put it on the "rolling hills" setting and rode it for 4.5 miles. I picked that specifically because that's about the distance, roundtrip, to my local library. The setting was fairly appropriate too.
It was rough for a newbie like me. My legs feel like Jello now. Gonna have to train myself up! Probably a good thing since I need to buy a bike lock before I actually set out for the library at some point in the future anyway.
Post by: Northwestie on September 26, 2016, 10:12:32 AM
Sunday - 10 pitches up to 11a.
Friggin' I'm beat today.
Post by: hudsoncat on September 26, 2016, 11:08:14 AM
Completed all my runs last week, though they were slower and one was shorter than planned. Worked on adding additional sets to the Myrtl routine for my hips. I plan to get back on my bike this week after a couple weeks off. Excited for a new week!
Post by: Bracken_Joy on September 26, 2016, 12:19:05 PM
Anyway, it wasn't what I was aiming for when I set out, but it's a pretty great development!
Post by: redbird on September 27, 2016, 05:46:28 PM
I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bikeI got a bike last year after having not ridden for ~15 years....and within a month did a 19ish mile charity ride. And I am not in great shape. Riding a bike is surprisingly...I don't want to say easy, but doable. Just don't try to go faster than you're comfortable doing and you'll survive
Wow. I'm not sure if I can feel comfortable to do 19 miles within a month like you did. Congrats!
It's partly a fitness thing and partly confidence building. I don't have much experience riding bikes on a road because as a child, I was never allowed to thanks to overprotective parents. I did all of my bike riding in parks, trails, etc. The roads I would have to ride on are 30mph roads max, but the one road is single lane each direction, a bit curvy, and no shoulder or sidewalk whatsoever. That road is very, very traffic light, but I still worry about it.
Post by: hudsoncat on September 28, 2016, 06:14:08 AM
I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bikeI got a bike last year after having not ridden for ~15 years....and within a month did a 19ish mile charity ride. And I am not in great shape. Riding a bike is surprisingly...I don't want to say easy, but doable. Just don't try to go faster than you're comfortable doing and you'll survive
Wow. I'm not sure if I can feel comfortable to do 19 miles within a month like you did. Congrats!
It's partly a fitness thing and partly confidence building. I don't have much experience riding bikes on a road because as a child, I was never allowed to thanks to overprotective parents. I did all of my bike riding in parks, trails, etc. The roads I would have to ride on are 30mph roads max, but the one road is single lane each direction, a bit curvy, and no shoulder or sidewalk whatsoever. That road is very, very traffic light, but I still worry about it.
Like AerynLee said, you might be surprised at how quickly your bike fitness grows. I was able to build bike mileage much quicker than I expected. Remember, no rule says you have to go fast.
As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.
Also, don't be afraid to take the lane. You have full right to the lane of traffic you are riding in. I'm not sure why, but I find that when I ride 2-3 feet left of the white line rather than hugging it, people slow down more and give me more room. It's not about being a nuisance, it's about being seen. You can always move over to let them pass once they have slowed down and you know they are aware of your presence.
Post by: monstermonster on September 29, 2016, 11:36:04 AM
As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.As a traffic safety professional person, I'd highly encourage both getting a light for front AND back and leaving them on steady and not blinking. People feel that the blinking makes the "more visible" but in fact it's dangerous for folks with photo-sensitive epilesy and studies have shown drivers recognize steady lights more. The new lights are so efficient it doesn't harm your battery life much to have it on a steady setting.
Reason to get a front light? Majority of bike/car crashes do not have to do with the car overtaking the bike, making a rear light far less important than a front light. A front light will illuminate you when you're not being light up by a car's front lights (this is why reflectors are actually fairly effective.)
Okay, can you tell I used to teach traffic safety for bikes? Excited you're getting confident on a bike!
Post by: monstermonster on September 29, 2016, 11:40:02 AM
I have been consistently pulling in 1 hour of training daily. Feeling pretty good about that. Trying to keep the daily workouts up through the end of the year. One day at a time.
Post by: jordanread on September 29, 2016, 11:41:48 AM
In my fitness progress, I think I need to do more cardio. I've fallen off the running wagon preferring to do weight lifting/strength training, HIIT, barre classes, and yoga. I'm in good shape, but I think I'm losing on the stamina front.
I have been consistently pulling in 1 hour of training daily. Feeling pretty good about that. Trying to keep the daily workouts up through the end of the year. One day at a time.
That's awesome! I am way more lazy than you. However, if you believe running involves being on a wagon, I'm pretty sure you are doing it wrong.
Post by: monstermonster on September 29, 2016, 11:50:14 AM
That's awesome! I am way more lazy than you. However, if you believe running involves being on a wagon, I'm pretty sure you are doing it wrong.It would be SO MUCH easier if it were on a wagon. Stupid running, it's just so slow and inefficient compared to pedaling & having wheels turn. Then I go kayaking, though, and running feels efficient in comparison to that.
Jordan, I'm mainly motivated by the fact that since Classpass is a flat rate, if I go every day, it brings the marginal cost down per class. I like to see how low I can get it. Best thus far is $2.82/class. Mustachian fitness gamification!
Post by: hudsoncat on September 29, 2016, 11:53:12 AM
As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.As a traffic safety professional person, I'd highly encourage both getting a light for front AND back and leaving them on steady and not blinking. People feel that the blinking makes the "more visible" but in fact it's dangerous for folks with photo-sensitive epilesy and studies have shown drivers recognize steady lights more. The new lights are so efficient it doesn't harm your battery life much to have it on a steady setting.
Reason to get a front light? Majority of bike/car crashes do not have to do with the car overtaking the bike, making a rear light far less important than a front light. A front light will illuminate you when you're not being light up by a car's front lights (this is why reflectors are actually fairly effective.)
Okay, can you tell I used to teach traffic safety for bikes? Excited you're getting confident on a bike!
Interesting! Both my front and back lights have blinky and non-blinky options. I usually put the back on blinky (always) and the front on blinky (Daylight) or steady (night). Sounds like I might need to revise that.
Post by: redbird on October 04, 2016, 04:19:43 PM
I did walk the route today that I would bike on. Honestly it was probably a little more dangerous to walk than it would be to bike because of the complete lack of sidewalks and it being pedestrian-unfriendly for that one road I was talking about. But I was still fine to walk on it, so I feel better about biking on it next time.
For fitness in general, yesterday I started 5BX. That combined with biking/walking feels like a good fitness regimen for me to be on. I'm really excited about it so far.
Post by: Bracken_Joy on October 06, 2016, 01:33:32 PM
Looks like I'll be doing a lot more unilateral work for the time being!
Post by: EngineerYogi on October 06, 2016, 02:30:32 PM
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.
Looks like I'll be doing a lot more unilateral work for the time being!
I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.
*although husband and I had casual discussions about this over the weekend...
Post by: Bracken_Joy on October 06, 2016, 02:35:41 PM
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.
Looks like I'll be doing a lot more unilateral work for the time being!
I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.
*although husband and I had casual discussions about this over the weekend...
That's why I really like this particular book. It's co-authored with 3 doctors (2 OBs and a PT- all practicing, not research only). It's very evidence based so far, and it goes through month by month. As far as how I'll approach it, it will definitely depend on the pregnancy- you never know just how exhausted/nauseated/strong you will be.
Luckily, I don't do any sports involving serious risk (horse riding, luge, etc) or major center of gravity (ie, cycling) issues. Nor do I do things at a competitive level. The biggest thing about what you can safely do during pregnancy is heavily dependent upon what you can do *before* your pregnancy. And that of course coupled with how you're feeling and tolerating exertion, and assuming you have a medically normal-risk pregnancy.
Lots of unknowns, but that's why I want to go in as healthy as possible- give myself the best chances in light of all that.
Post by: jordanread on October 06, 2016, 02:40:37 PM
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.
Looks like I'll be doing a lot more unilateral work for the time being!
I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.
*although husband and I had casual discussions about this over the weekend...
We have people in this exact thread (although I shouldn't be surprised...TTC when done right is quite cardio intensive) doing similar. And I'm totally okay with sidetracking things for a bit. EY...what did you learn? Do you have resources or links? It will be very much appreciated by some here, I'm sure *cough cough Bakari (because I will not type SO's username...again, but I do love you :P)* people would be interested. Don't tease them!!
Post by: EngineerYogi on October 06, 2016, 02:41:52 PM
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.
Looks like I'll be doing a lot more unilateral work for the time being!
I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.
*although husband and I had casual discussions about this over the weekend...
That's why I really like this particular book. It's co-authored with 3 doctors (2 OBs and a PT- all practicing, not research only). It's very evidence based so far, and it goes through month by month. As far as how I'll approach it, it will definitely depend on the pregnancy- you never know just how exhausted/nauseated/strong you will be.
Luckily, I don't do any sports involving serious risk (horse riding, luge, etc) or major center of gravity (ie, cycling) issues. Nor do I do things at a competitive level. The biggest thing about what you can safely do during pregnancy is heavily dependent upon what you can do *before* your pregnancy. And that of course coupled with how you're feeling and tolerating exertion, and assuming you have a medically normal-risk pregnancy.
Lots of unknowns, but that's why I want to go in as healthy as possible- give myself the best chances in light of all that.
Very cool, I'll have to check the book out!
We have people in this exact thread (although I shouldn't be surprised...TTC when done right is quite cardio intensive) doing similar. And I'm totally okay with sidetracking things for a bit. EY...what did you learn? Do you have resources or links? It will be very much appreciated by some here, I'm sure *cough cough Bakari (because I will not type SO's username...again, but I do love you :P)* people would be interested. Don't tease them!!
And I need to re-read my prenatal lecture...
Post by: jordanread on October 06, 2016, 02:43:40 PM
And I need to re-read my prenatal lecture...
And post the results!!
Post by: Lagom on October 07, 2016, 09:02:41 AM
And I need to re-read my prenatal lecture...
And post the results!!
This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.
Post by: Bracken_Joy on October 07, 2016, 09:16:06 AM
And I need to re-read my prenatal lecture...
And post the results!!
This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.
Thank you! So glad to hear personally from someone who lifted through pregnancy. Did she use just a standard weight belt? Did it sit comfortably below the baby bump, or did she have to stop using it fairly early?
And congrats on the upcoming little one =)
Post by: Lagom on October 07, 2016, 05:05:43 PM
And I need to re-read my prenatal lecture...
And post the results!!
This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.
Thank you! So glad to hear personally from someone who lifted through pregnancy. Did she use just a standard weight belt? Did it sit comfortably below the baby bump, or did she have to stop using it fairly early?
And congrats on the upcoming little one =)
Thanks! Forgive me for the lack of clarity, I wasn't referring to a weightlifting belt, which she did have to stop using, although this wasn't really an issue since she stayed pretty far below her 1RM when lifting.
For the belt squats, there are special belts from which you can hang dumbells or kettlebells. The setup requires either an intentionally designed platform, a relatively hard to find (as far as I can tell) weight machine, or (and I would not recommend this when pregnant), the somewhat sketchy approach of standing with a foot each on two box squat boxes. Thus you can squat to depth without the weights hitting the floor. We're lucky enough to have a gym equipped with a belt squat machine, which made this especially safe and easy.
If that's not an option, I would say split squats or goblet squats would probably be the best choices later in the pregnancy. I think my wife used the bar until something like 4-5 months, after which she felt too much discomfort in the lower back.
Post by: 21runner on October 08, 2016, 08:49:49 AM
Post by: redbird on October 08, 2016, 02:11:37 PM
Post by: PDM on October 09, 2016, 03:22:45 PM
Last week (September 26) I started my more serious fitness journey. Since then I have walked/biked 37.25 miles plus started a daily 5BX routine. I don't actually have a scale so I have no idea how much weight I've lost. But I'm already feeling stronger than I was before, so I'm proud of myself. :)Good work. Scales are a poor measure of fitness and health anyway.
Post by: hudsoncat on October 10, 2016, 08:34:42 AM
Post by: meerkat on October 10, 2016, 12:20:41 PM
Goals:
Pass the FitRanX Level 1 test - working on the 90 second plank. On a good day I can do 60 seconds, which is better than the zero seconds I started with.
Do two pull ups - need to incorporate an assisted pull up into my routine. I know a way to do it, I just keep forgetting when I do my routine.
Lose 10 pounds - 8.2 down! I think I'm at my highest ever weight pre-pregnancy.
Post by: Bracken_Joy on October 13, 2016, 03:35:08 PM
Post by: Sailor Sam on October 13, 2016, 04:43:07 PM
Though, I'm getting better at the PT stretches. I'll take it as a win.
Post by: Bracken_Joy on October 13, 2016, 05:08:42 PM
I haven't been able to work out for over a month, now. I set my fitbit for 6k steps per day, and thats pretty much the limit. Spine problems. It blows monkey balls.
Though, I'm getting better at the PT stretches. I'll take it as a win.
You're still working out then, the goals just changed. =)
Post by: meerkat on October 13, 2016, 05:38:07 PM
I haven't been able to work out for over a month, now. I set my fitbit for 6k steps per day, and thats pretty much the limit. Spine problems. It blows monkey balls.
Though, I'm getting better at the PT stretches. I'll take it as a win.
You're still working out then, the goals just changed. =)
This. And it's your Fitbit's fault for not being able to track the PT stretches.
I need to start refocusing on my goal of doing two pull ups. I came across this video (https://youtu.be/IwlDSQx5u3A?t=296) (via Nerd Fitness (http://www.nerdfitness.com/blog/2016/10/12/5-common-mistakes-when-doing-a-pull-up/)) and I like the method shown there. I can't fully extend down like she did and hope to get up again, but I tried something like this today in the gym and basically started with sitting on my haunches, sort of, then pulling myself up with my upper body and assistance from the legs. I could barely do five, but I did some other stuff then came back and did four more, then other stuff, then five more. I figure it's the intro to the intro to the intro to being able to do an actual pull up, and I like it better than messing with the giant rubber bands.
Next day edit: so achy .... I didn't feel like I did much yesterday but I'm definitely feeling it today.
Post by: redbird on October 17, 2016, 12:49:48 PM
My fitness goals have taken a dive since then, where I haven't done much. It's frustrating, because I got excited about doing the 5BX program. Now I can't. Until I get things sorted out, I guess I need to find some other fitness routine that won't cause me pain.
Anyone else ever run into physical issues and have to change up their fitness routine?
Post by: Sailor Sam on October 17, 2016, 09:57:49 PM
Meerkat: check out this article, from T Nation. It breaks down the pull up into smaller prepreatory moves. I've taught a lot of women how to do pullups, and they find the shoulder stacking is really helpful in getting progression. https://www.t-nation.com/training/real-women-do-pull-ups (https://www.t-nation.com/training/real-women-do-pull-ups)
Post by: hudsoncat on October 19, 2016, 08:53:41 AM
That pretty much sums up how I've been feeling about running and working out in general this past week an a half. Hit all my workouts (both cardio and strength) but pretty much all of them were a trip on the struggle bus (except my bike ride, that was fabulous). Today is a much needed rest day. Hopefully it resets my motivation too.
Post by: Bracken_Joy on October 19, 2016, 09:33:31 AM
(https://s-media-cache-ak0.pinimg.com/736x/1b/3c/22/1b3c225593a2c9210c217977841a2f35.jpg)
That pretty much sums up how I've been feeling about running and working out in general this past week an a half. Hit all my workouts (both cardio and strength) but pretty much all of them were a trip on the struggle bus (except my bike ride, that was fabulous). Today is a much needed rest day. Hopefully it resets my motivation too.
Yes, but don't forget, he looks like this now:
(http://cdn2.thr.com/sites/default/files/imagecache/nfe_square_383x383/2013/07/chris_pratt.jpg)
It's worth it! You can do eeet.
Plus, he did it all sustainable-like for Guardians: http://people.com/bodies/chris-pratt-reveals-how-he-got-ripped-the-healthy-way-this-time/ (http://people.com/bodies/chris-pratt-reveals-how-he-got-ripped-the-healthy-way-this-time/)
Post by: bgsnyder on October 20, 2016, 10:55:19 AM
405 Squat, Actually got 425, 500 Deadlift, which puts me in the 1200lb Club, goal 3. Just have to get the Bench press and Overhead press up. Got 205 push press, but I want strict press. Bench was 295 before a week of drinking, not eating enough and bad sleep. We'll see how that stands tonight.
Post by: meerkat on October 20, 2016, 11:04:31 AM
Post by: monstermonster on October 20, 2016, 12:11:25 PM
Post by: monstermonster on October 21, 2016, 09:00:16 AM
I've stopped running. Entirely.
It sucks because some of my goals for this year were running-related. But I'm just not enjoying running like I used to (I never enjoyed the act of running, but I enjoyed being alone with my thoughts while working hard and the concrete goals to work towards). It's raining and pouring and dark in Portland (I run outside), I just quit an epicly stressful political job, I'm starting my own business right now, and I'm really preferring taking fitness classes to running. Every time I have run, my body hasn't liked it, in small ways (knees or ankles.)
I know that some of us have seasons of life where we run, and some we don't. Should I try to make myself "pick back up" this most mustachian exercise type or should I just take a break, stay fit other ways, and come back to it in the spring?
I'm definitely not getting as much cardio without running - still riding my bike ~10-12 miles everyday just for errands, but that's barely cardio when it's start-and-stop city riding. Trying to make sure I mix up lifting with cardio, but I can already feel my lung capacity isn't as good as it was when I was running 10 miles/week. Considering starting to do stair running in my apartment building to help with the cardio.
Post by: Lagom on October 21, 2016, 10:28:14 AM
I'm posting following my last post because I feel like y'all might understand/have appropriate facepunches.
I've stopped running. Entirely.
It sucks because some of my goals for this year were running-related. But I'm just not enjoying running like I used to (I never enjoyed the act of running, but I enjoyed being alone with my thoughts while working hard and the concrete goals to work towards). It's raining and pouring and dark in Portland (I run outside), I just quit an epicly stressful political job, I'm starting my own business right now, and I'm really preferring taking fitness classes to running. Every time I have run, my body hasn't liked it, in small ways (knees or ankles.)
I know that some of us have seasons of life where we run, and some we don't. Should I try to make myself "pick back up" this most mustachian exercise type or should I just take a break, stay fit other ways, and come back to it in the spring?
I'm definitely not getting as much cardio without running - still riding my bike ~10-12 miles everyday just for errands, but that's barely cardio when it's start-and-stop city riding. Trying to make sure I mix up lifting with cardio, but I can already feel my lung capacity isn't as good as it was when I was running 10 miles/week. Considering starting to do stair running in my apartment building to help with the cardio.
While I'm not saying running is unnecessary, by any means, if this anecdote helps... I haven't run as exercise for two years now (after doing so fairly regularly before). I am 100% powerlifting, with some sled pulls thrown in for conditioning. An interesting side effect of this has become apparent when riding my bike, in that my increased explosiveness makes the effort involved much lower. In other words, I can go farther and faster than before, with less effort, even if I'm a touch more out of breath at the end.
As for running specifically, I had to catch a train a couple months ago (missing it would have led to waiting around an hour) during rush hour in SF. An Uber literally would have taken longer than running the 3/4 mile to the station, so I ran. I was breathing quite heavily at the end, but somehow I managed a ~7 minute mile pace, maybe better (the run took about 6 minutes, including having to wait at multiple lights). While I'm not going to go win any marathons, I have to say I am pretty satisfied with that level of cardio fitness, especially since things like hiking are still trivial, regardless of distance or ruggedness. After all, I was struggling to break an 8 minute mile when I was a regular runner, although I could run for much longer periods without losing my breath.
Post by: EngineerYogi on October 21, 2016, 10:30:06 AM
Post by: monstermonster on October 21, 2016, 10:42:46 AM
Could you turn some of your bike riding into sprints for more cardio?Eh, if you saw the type of bike I ride (think upright cargo bike beladen with heavy photography equipment) and the pace I go (think Sunday morning stroll) you'd see why sprints just aren't my thing. Biking for me is transportation not fitness, even when I do 65-100 mile rides, it's to get somewhere to camp or to have a nice day excursion. Also, in the city in the winter with only 1-4 miles between destinations, sprints just aren't really a thing- too many stop lights/signs/pedestrians/traffic.
Yea, I'm struggling with if this is my body vs my willpower. Part of the thing I'm realizing is that I was running as an alone-time mental health thing when I was working a hectic job that involved a lot of gladhanding and people time. Now that I'm working from home and mostly isolated in a 500sqft apartment all day, classes are nice because it's forced social time, even if it's not terribly social, I at least have to see other people.
Post by: EngineerYogi on October 21, 2016, 10:58:10 AM
Yea, I'm struggling with if this is my body vs my willpower. Part of the thing I'm realizing is that I was running as an alone-time mental health thing when I was working a hectic job that involved a lot of gladhanding and people time. Now that I'm working from home and mostly isolated in a 500sqft apartment all day, classes are nice because it's forced social time, even if it's not terribly social, I at least have to see other people.
That sounds like the important piece. Are there Orange Theories near you that are on classpass? I've heard of them and they are cardio oriented fitness classes, maybe that would fit your needs? Otherwise, I'd just let it go for now. Running is not mandatory for cardiovascular health.
Post by: monstermonster on October 21, 2016, 11:01:41 AM
That sounds like the important piece. Are there Orange Theories near you that are on classpass? I've heard of them and they are cardio oriented fitness classes, maybe that would fit your needs? Otherwise, I'd just let it go for now. Running is not mandatory for cardiovascular health.There's an orange theory SO CLOSE to me, but they're not on classpass. I should force them to be.
There's quite a few cardio oriented classes on classpass, I should probably just make it a point to integrate more of those in while I'm in a running-hating stage.
Post by: 2Birds1Stone on October 21, 2016, 11:35:07 AM
Ran a 15K race with ~1500 feet of elevation change 2 weeks ago.
Finishing the last few workouts of the current powerlifting block, will be retesting my maxes in 7-10 days.
Recent highlights
270 4x4 on paused bench
475 5x2 on deadlift
360 6x4 on squats
Hope to hit
~330
~570
~440 respectively
Post by: EngineerYogi on October 21, 2016, 11:49:09 AM
I went to a cool arm balance workshop on Wednesday and got my booty kicked. I can rock crow, side crow, headstand and hurdler's pose; I'm super close to having a forearm balance away from a wall but not quite.
New goals:
6,500 steps on weekdays trackable via FitBit. I spend 8 hours a day at work that I can't wear my FitBit so these are steps I must accomplish outside of work.
attend 3 yoga classes per week, this is critical for me as a teacher to maintain my own practice as I continue teaching students
weightlift 2 times per week, a previous major hobby of me that has totally fallen off my radar
Post by: flan on October 29, 2016, 09:17:28 PM
I've been jogging for a couple of weeks and actually starting to liking it (100th time is the charm, I guess...) does anyone have advice on buying running shoes?
- Is there a hygiene issue with buying used running shoes?
- Do I size up from what I'd wear in flats/heels to allow for socks?
- It is prudent to buy a used pair on eBay for 1/4 of the store price, or should I go to a store and try lots on, at the risk of impulse-buying a $100+ pair?
- Also, do people just hold their water bottles or is there some magical way to stay hydrated without having to clutch a way-too-cold water bottle while jogging?
Post by: Primm on October 30, 2016, 03:00:24 AM
A question for the jogging pros!
I've been jogging for a couple of weeks and actually starting to liking it (100th time is the charm, I guess...) does anyone have advice on buying running shoes?
- Is there a hygiene issue with buying used running shoes?
- Do I size up from what I'd wear in flats/heels to allow for socks?
- It is prudent to buy a used pair on eBay for 1/4 of the store price, or should I go to a store and try lots on, at the risk of impulse-buying a $100+ pair?
- Also, do people just hold their water bottles or is there some magical way to stay hydrated without having to clutch a way-too-cold water bottle while jogging?
Don't buy used running shoes (unless they are of the "I bought these and they don't fit so I didn't wear them" variety). Once you start running in a pair of shoes you pretty much straight away get little indents in the inners and soles that are specific to individuals. Also hygiene.
Buy shoes that are comfortable in the socks you are going to run in. Shoes and socks are so so SO individual that you need to try them on, and from a reputable running store. You won't impulse buy a $100 pair, but you may find the shoes that fit you perfectly cost $100+. So be it. Consider it an investment in your health and fitness. Don't buy on the recommendation of someone else because your feet are yours, and no shoe fits you like it fits someone else.
Please don't use the skills and knowledge of a reputable running shoe store and then go and buy the same shoes cheaper online. I know this is MMM, but this one really gets my goat. The bricks and mortar store can't price-match someone with a warehouse and no idea, so you shouldn't expect them to. And if you want to continue to use their expertise you have to pay for it. Otherwise the next time you need advice they simply won't be there.
I am fortunate to live in a suburban area with lots of bike and walking paths that I run on, downside is lots of other people but upside is conveniently spaced water bubblers. So I can't help you with the drink bottle issue, sorry.
Post by: PDM on October 30, 2016, 06:52:51 PM
- Also, do people just hold their water bottles or is there some magical way to stay hydrated without having to clutch a way-too-cold water bottle while jogging?
I would look into how much hydration you need while running. Personally, I don't drink on anything on most runs (might have a drink at the 5km or 10km mark in long runs). That isn't to sound like I'm a hero who doesn't need water - most people over estimate how much water they need while running. A better plan is to hydrate well in the lead up to the run and afterwards.
I never carry my own water, and if I need some I plan my route to go past public drinking fountains.
Post by: Proud Foot on October 31, 2016, 02:35:49 PM
A question for the jogging pros!
I've been jogging for a couple of weeks and actually starting to liking it (100th time is the charm, I guess...) does anyone have advice on buying running shoes?
- Is there a hygiene issue with buying used running shoes?
- Do I size up from what I'd wear in flats/heels to allow for socks?
- It is prudent to buy a used pair on eBay for 1/4 of the store price, or should I go to a store and try lots on, at the risk of impulse-buying a $100+ pair?
- Also, do people just hold their water bottles or is there some magical way to stay hydrated without having to clutch a way-too-cold water bottle while jogging?
Like what Primm said, do not buy used shoes as they will have already been broken in for the previous users feet and not yours. This will cause discomfort at the least and could create injuries. Check out your local running shops for shoes. Most good ones anymore will do something called a gait analysis (that's what my local shop calls it) where they look at your biomechanics and provide you with options based upon this analysis. They will also help you with sizing. Try some on and see if you can take them for a jog around the parking lot. If you find a pair that feels good and you like then go ahead and purchase them, otherwise you are just wasting the time of the store.
For water look for a fuel belt. Most will have an elastic belt which will keep it from bouncing too much while you are running. Something like this https://amzn.com/B00O0UUV6Y
Post by: 2Birds1Stone on November 01, 2016, 06:44:53 AM
Exactly 3 months to the day into my powerlifting program.
Deep Squat - 455 x 1
Paused Bench Press - 340 x 1
Deadlift - 585 x 1
EXTREMELY happy with these lifts. This is +240lbs to my total since I initially tested on August 1st.
Bodyweight is currently 224 lbs @ 6'0" tall.
Post by: flan on November 01, 2016, 10:13:18 AM
I'll definitely invest in some new shoes, and probably look into a water belt as I do tend to enjoy sipping water at least starting out when I'm still taking frequent walking breaks.
Post by: PDM on November 01, 2016, 05:57:23 PM
https://www.reddit.com/r/running/
Heaps of advice on there for beginners. Plenty of wankers too - but hey it is reddit. The Moronic Monday questions thread is always solid.
Post by: monstermonster on November 04, 2016, 08:43:05 AM
Classpass is moving from unlimited to 10 classes/month next year. I knew it was too good to last. I use Classpass between 20-25 classes/month so only 10 a month brings the marginal cost way up.
So now I need to figure out a new fitness solution. I have determined I enjoy paying a little bit for the gym as motivation to go, I don't like working out at home (really small space and both me and SSO work from home), and that I really enjoy group classes for at least part of my plan. I prefer to work out ~6 days/week. I don't want to just do yoga as my workout (as in a karma membership isn't enough.)
Options I have thought of:
- Do a big "shop" of all the big box discount gyms - find one with free group classes, take a few. Should I do this before the New Year's rush? There are two within walking distance ($25-$40/month)
- Join jazzercise. I like the community, it has a variety of workouts, and it's unlimited classes. It's currently 8 blocks from my house, will be about ~2 miles when I move in the new year ($59/month).
- Join one of the high end fitness gyms at a limited rate, start running again. (spendypants - $75-$125)
- Become an instructor or part-time employee at a high-end fitness gym. Hear me out! Flexible scheduling (easy to swap if I need to travel for work, or take a month or two off), get paid, free classes, and will get me out of the house. (I get $$)
- Join the dance studio again - hard, will keep me in shape, but no weight lifting. 4 miles from new apartment. ($66/month if I pay 6 months up front)
- Find a small fitness studio and offer to manage their website and database in exchange for a free membership.
Post by: brute on November 05, 2016, 10:59:38 AM
Post by: hudsoncat on November 07, 2016, 02:10:13 PM
I'm going to take it pretty easy this week and probably next. Both are going to be busy work weeks, including an out of town conference. I'll hit some slow, easy, short runs. If I miss a few, well, sometimes a break is good thing too.
Post by: PDM on November 07, 2016, 06:11:54 PM
My half yesterday went much better than expected based on recent running struggles and overall lower training mileage. I actually PR'd and met my goal stated earlier in this thread. I came in at 2:17.40. Which is still plenty slow, but it's fast for me!
Nice one! Congratulations on achieving your goal. Its always a good idea to take it easy and recover after a race. You've earned it.
Post by: flan on November 08, 2016, 12:55:56 PM
This is crosss-posted on my journal, but I thought you all could be helpful!
Classpass is moving from unlimited to 10 classes/month next year. I knew it was too good to last. I use Classpass between 20-25 classes/month so only 10 a month brings the marginal cost way up.
So now I need to figure out a new fitness solution. I have determined I enjoy paying a little bit for the gym as motivation to go, I don't like working out at home (really small space and both me and SSO work from home), and that I really enjoy group classes for at least part of my plan. I prefer to work out ~6 days/week. I don't want to just do yoga as my workout (as in a karma membership isn't enough.)
Options I have thought of:
- Do a big "shop" of all the big box discount gyms - find one with free group classes, take a few. Should I do this before the New Year's rush? There are two within walking distance ($25-$40/month)
- Join jazzercise. I like the community, it has a variety of workouts, and it's unlimited classes. It's currently 8 blocks from my house, will be about ~2 miles when I move in the new year ($59/month).
- Join one of the high end fitness gyms at a limited rate, start running again. (spendypants - $75-$125)
- Become an instructor or part-time employee at a high-end fitness gym. Hear me out! Flexible scheduling (easy to swap if I need to travel for work, or take a month or two off), get paid, free classes, and will get me out of the house. (I get $$)
- Join the dance studio again - hard, will keep me in shape, but no weight lifting. 4 miles from new apartment. ($66/month if I pay 6 months up front)
- Find a small fitness studio and offer to manage their website and database in exchange for a free membership.
monstermonster - Knowing you, 4. and 6. seem right up your alley!
Post by: flan on November 08, 2016, 12:57:33 PM
1 set/10 push ups
I went from only being able to do 3 reps at the beginning of Sept to finally being able to do a full 10 this week :)
Post by: Bracken_Joy on November 08, 2016, 01:08:09 PM
I'm happy to say that I actually reached one of my goals!
1 set/10 push ups
I went from only being able to do 3 reps at the beginning of Sept to finally being able to do a full 10 this week :)
That's awesome! I feel like 10 pushups in an incredible bench mark. Especially for women, since so many of us think we can't even do one!
Post by: flan on November 08, 2016, 02:05:57 PM
Post by: Bracken_Joy on November 08, 2016, 02:16:04 PM
Bummer, I just tried going for jog but felt discomfort/dull pain in my knees (which I had experienced once last week, but was hoping that was a fluke). A quick Googling says I may have runner's knees from going too hard too fast, and that I should work my quads better. I'll switch to lower-impact cardio for now, but would love any advice from anybody else who's ever suffered a similar phenomenon.
I had this when I first started trail running more often. I had SirB watch my form, and it turned out I was collapsing my arches and turning my knees in- it felt more stable to me going uphill, but was ruining my knees. I switched my form and it cleared up right away.
Post by: hudsoncat on November 09, 2016, 03:13:22 PM
Bummer, I just tried going for jog but felt discomfort/dull pain in my knees (which I had experienced once last week, but was hoping that was a fluke). A quick Googling says I may have runner's knees from going too hard too fast, and that I should work my quads better. I'll switch to lower-impact cardio for now, but would love any advice from anybody else who's ever suffered a similar phenomenon.
DH tends to get a touch of runners knee when his shoes start to wear out too. It's his tell-tale signal he has stretched that pair a little too long... Maybe check your shoes? Are they older and worn? Maybe the wrong shoes for how you run?
Bracken's advice is good about watching form, also just slow down. Both in building mileage and just running in general. Most newer runners run too fast. Not just too fast, too soon like you mentioned, but too fast in general. Not every run should be at the same pace and many runs should be slower than you probably think. I got faster (in races) when I slowed down in training (easy and long runs). Granted, I'm still slow, but that's just lack of natural ability. haha!
Post by: flan on November 14, 2016, 11:01:23 AM
Bummer, I just tried going for jog but felt discomfort/dull pain in my knees (which I had experienced once last week, but was hoping that was a fluke). A quick Googling says I may have runner's knees from going too hard too fast, and that I should work my quads better. I'll switch to lower-impact cardio for now, but would love any advice from anybody else who's ever suffered a similar phenomenon.
DH tends to get a touch of runners knee when his shoes start to wear out too. It's his tell-tale signal he has stretched that pair a little too long... Maybe check your shoes? Are they older and worn? Maybe the wrong shoes for how you run?
Bracken's advice is good about watching form, also just slow down. Both in building mileage and just running in general. Most newer runners run too fast. Not just too fast, too soon like you mentioned, but too fast in general. Not every run should be at the same pace and many runs should be slower than you probably think. I got faster (in races) when I slowed down in training (easy and long runs). Granted, I'm still slow, but that's just lack of natural ability. haha!
Thanks for the great advice, BJ & hudsoncat!! I think you're right - it's almost certainly a combination of 1. pushing too hard too fast, 2. iffy form, and 3. unsupportive shoes.
I was just getting into jogging, so I didn't want to splurge on running shoes before testing out my commitment to the exercise. The shoes I was wearing aren't terribly worn, but they're not springy running shoes either. I think I'm definitely going to spring (get it? :D) for a pair of new jogging shoes that matches my biomechanics, and restart at a much slower pace. I've still got 3 months to train for the 5K.
Post by: Northwestie on November 14, 2016, 11:16:04 AM
Bummer, I just tried going for jog but felt discomfort/dull pain in my knees (which I had experienced once last week, but was hoping that was a fluke). A quick Googling says I may have runner's knees from going too hard too fast, and that I should work my quads better. I'll switch to lower-impact cardio for now, but would love any advice from anybody else who's ever suffered a similar phenomenon.
Ran in high school and college - and until recently was putting in 60 mile weeks. Just about every serious runner has had this issue. Just Google runner's knee exercises and there are all sorts of easy at-home ones you can do. Just make it a part of your routine a few times a week even after you feel better. I've had a few bouts of this and got it cleared up in a month or so. Definitely advisable to lower your mileage and not run hills until it feels better.
Post by: Icecreamarsenal on December 01, 2016, 08:52:39 PM
Post by: TightFistedScot on December 02, 2016, 10:57:48 AM
Wow, it's been awhile since I updated.
Ran a 15K race with ~1500 feet of elevation change 2 weeks ago.
Finishing the last few workouts of the current powerlifting block, will be retesting my maxes in 7-10 days.
Recent highlights
270 4x4 on paused bench
475 5x2 on deadlift
360 6x4 on squats
Hope to hit
~330
~570
~440 respectively
Nice numbers! What is your weight and how long have you been training?
I'm a former powerlifter. I still lift but my back is effed. I can still put up respectable numbers on bench, but not so much on squats or deads.
Former stats were 258 BP, 353 squat, 450 DL @ a BW of 156.
Post by: 2Birds1Stone on December 02, 2016, 11:16:36 AM
Nice numbers! What is your weight and how long have you been training?
I'm a former powerlifter. I still lift but my back is effed. I can still put up respectable numbers on bench, but not so much on squats or deads.
Former stats were 258 BP, 353 squat, 450 DL @ a BW of 156.
Pretty wild #'s you had there. Did you compete in the USAPL or another federation?
I'm no where near as strong going by wilks score (weight vs. lifts for the non powerlifters)
I'm currently sitting ~225lbs right now, will be cutting down to 205 for my first meet in March.
I'm finishing up a 6 week DUP training block right now and will be testing my maxes again in 2 weeks.
Expecting to hit a ~350-355 bp, 615-625 dl, and ~475-485 sq @ 220lbs
Post by: Bracken_Joy on December 02, 2016, 12:34:05 PM
Quote
Bracken_Joy
1 set/1 deadlift 200lbs (Stretch: 270lbs)
1 set/1 back squat 135lbs(Stretch: 200lbs)
Achieve proper and comfortable front rack position
1 set/1 strict pullup
I haven't hit the deadlift. I've stalled out at 175lb PR. My training consistency hasn't been there on the DLs- I only go for higher weights when DH is there to spot form, and as he's been working a lot more, I've been sticking largely to squats, cleans, etc, at home, or pretty light DLs (like 135lbs tops). Anyway, that's the goal I haven't hit yet. Otherwise, I've hit all my other goals: got the 135lb squats, got a good front rack, and kiiiiiiinda hit the strict pullup. I can't do it from a full, totally dead hang yet, but it's close.
Anyway, I'll do a final year end, but I don't see any of the numbers changing hugely.
Post by: TightFistedScot on December 02, 2016, 09:26:05 PM
Nice numbers! What is your weight and how long have you been training?
I'm a former powerlifter. I still lift but my back is effed. I can still put up respectable numbers on bench, but not so much on squats or deads.
Former stats were 258 BP, 353 squat, 450 DL @ a BW of 156.
Pretty wild #'s you had there. Did you compete in the USAPL or another federation?
I'm no where near as strong going by wilks score (weight vs. lifts for the non powerlifters)
I'm currently sitting ~225lbs right now, will be cutting down to 205 for my first meet in March.
I'm finishing up a 6 week DUP training block right now and will be testing my maxes again in 2 weeks.
Expecting to hit a ~350-355 bp, 615-625 dl, and ~475-485 sq @ 220lbs
Good luck at your first meet! Where is it? It's USAPL I am assuming? Those are good goals. What wilks will that get you?
I think my best wilks was around 355 or something around there. I did 6 contests over 3 years but I herniated a disc in my low back. It has never really healed. Most of my contests were affiliated with the Canadian Powerlifting Union (CPU) which is IPF. I'm Canadian. I did one contest that was USAPL sanctioned though in Ohio - The Gay Games.... http://www.dailyxtra.com/toronto/news-and-ideas/news/trans-man-mackinnon-lifts-way-victory-91147
Post by: horsepoor on December 04, 2016, 08:50:45 AM
Quote
horsepoor
Complete Robie Creek half marathon < 2:10:00 (April)
Complete Zeitgeist half marathon < 2:00:00 (November)
Paleo/Primal diet >= 90%
Strength workouts 2x/week
Sprint 1x/week (running, rowing, or kettlebell intervals)
Well, this is depressing. I did complete the Robie Creek half in April, but around 2:19 due to inconsistent training.
Spring and summer were hit or miss. I was just getting back into a better routine in August when I got bucked off my horse and sprained my ankle pretty badly. Each time I try to retake running, the ankle protests, so I am sticking with walking for about two more weeks. The ankle also really limited my strength workouts, though that's morphed more into an excuse to totally miss my workouts. It has almost all the range of motion back now though, and only hurts if I go to the very bottom of a squat, so it's time to start hitting the gym regularly again. Starting today.
Paleo diet - umm, no. I haven't been eating terribly, but the paleo thing has been at more like 50%. Really need to clean up my diet.
I'll be in for next year's challenge. I'm going on a work detail in January and February, so I won't have anything better to do in the evenings than hit the gym, and will be living alone, four blocks from Whole Foods, so no excuses not to get the diet back in order.
Post by: hudsoncat on December 05, 2016, 09:18:44 AM
hudsoncat
- Maintain 50lb fat loss from 2015
Complete 5K <= 30:00 (<= 09:39/mile)Complete Half Marathon <= 2:20:00Complete Triathlon (sprint)- Strength training 2X/week
Set Personal Record for 5K (<= 29:34)New PR: 28:54!
This was actually my best year ever in terms of running and just general fitness. The only thing from my above list that I have not consistently done is strength train. I've been pretty good lately about doing body weight work focused on my hips 2-3 times per week, but that's about it. I took the rest of November pretty easy in terms of running (short, easy and if I missed one, meh), but I'm ready to build mileage again through December to get back to my normal weekly totals. I've recently gotten back in the pool too after a 2 month hiatus. Still not my favorite activity, but it makes a nice winter work out and I'm far enough away from the disastrous triathlon experience of 2016 that I just might put another one on my goals for 2017... regardless, December is going to be about building mileage and figuring out what I want my 2017 goals to be. I definitely want to spend more time on my bike next year. I've really kind of missed riding as much as it's gotten darker and colder (I know, I know... I need to be less of a wuss about all that)
Post by: monstermonster on December 05, 2016, 09:44:41 AM
Two questions:
- How much luck have you had negotiating things like initiation fees, annual fees, etc? What did you use?
- For the folks that run their own program (which I will need to do somewhat with no classpass) - how do you design your program? Did you copy it from a book and/or website? Do you use an app to track it? I'm particularly looking to keep up doing AMRAPS and Metcons & such as well as flexibility training now that I need to be more self-motivated.
Lord, last time I was running my own program as an athlete, phones weren't in color and folded in half and didn't text message. We tracked our lifts using pencil and paper.
Post by: flan on December 06, 2016, 08:31:03 AM
Flan-
You've gotten great advice on this already, slow down, reduce mileage, ice after your runs and get good shoes. Don't mess around with crap shoes if you are putting in more than 10 miles a week.
Question, do you hurt after your run or only during it?
For shoes, I can't recommend the Mizuno wave rider line enough. It's a neutral shoe (foot doesn't roll to one side or the other on strike) that has a good deal of cushion (I find that my injury level stays low on a cushion shoe, your results will vary).
The best thing about the wave rider? They don't change it up every year into something new. I used to wear New Balance like a religion BUT, they would do a major overall on a shoe ever iteration and take a cushion shoe and make it a stability shoe or otherwise mess up the foot feel (WHY OH WHY NEW BALANCE?!?!).
The Wave rider stays consistent AND, if you shop around a little you can find last years models at great prices. The current model might run 120 bucks but go back to the year prior and they can be had for 60, that's a GREAT shoe for the price, I put 30 miles a week on them with zero issues. If I start feeling a twinge in the hips/knees/ankles (usually after 250-300 miles of use) I grab one of the new pairs that I have pre-purchased (last years model of course) and make it my new shoes, using the old one for short mileage. I've gotten a whole years of use out of three pairs of wave rider 18's using this method, that's a year of running for 180 bucks.
Hope the knees get to feeling better.
Tim
Hi Tim! Thank you so much for your thoughtful response!
Re: knees - it was after about 3 or 4 runs that my knees started hurting. I would notice them hurting when going down the stairs, but it was especially when running that I would notice them really bothering me. In fact, on the day that I posted my originally question, I had intended to go on a run but turned around to walk home when my knees were really aching at each impact.
My knees are doing okay. I took a break, tried to do more stretches, and am starting back up jogging slowly. I purchased a pair of Brooks last week at the suggestion of the local running store - they've got a good exchange policy, so if the shoes don't feel quite right, I can go back in and do an exchange for something that works better.
Post by: hudsoncat on December 16, 2016, 08:46:31 AM
Post by: jordanread on December 19, 2016, 12:31:08 PM
I'm both working on the 2017 S&F bit, and my own update. I don't think the majority of you follow my journal, but after that amazingness in the first half of the year, I backslid a bit. I still have improved over where I was at at the beginning of the year, but I haven't made things as sustainable as I wanted. Next year is looking good though. I'll post my update as soon as I draft it up.
Post by: meerkat on December 19, 2016, 01:22:49 PM
Post by: jordanread on December 19, 2016, 01:28:19 PM
[...]I have accomplished one of my goals of losing ten pounds. Yay! [...]
Hell yeah!! I've marked that goal off. Way to kick ass!
Post by: bgsnyder on December 23, 2016, 09:46:11 AM
1 set/1 deadlift 500lbs
1 set/1 squat 405lbs
1 set/1 bench press 315lbs
1 set/1 overhead press 200lbs
Post by: Hedge_87 on December 24, 2016, 07:51:05 AM
I failed at everything this year. i was doing ok for the first part of the year and then our life got flipped upside down with the arrival of our son on march third. I figured having a tiny human to take care of would eat into my free time but holy cow them first 6 months are pretty brutal. Anyway I kept telling myself once things calmed down a bit, I would get back into the weight room and have been consistent through the months of november and december. I am kind of kicking myself for not getting back in sooner. after the initial few days of "MY LEGS ARE SO SORE I CAN'T BEND OVER TO TIE MY SHOES" I feel amazing. I sleep better (when the little guy lets me) and my nagging lower back pain is all but gone. I'm going to try my hardest to keep rolling into 2017.
Before we had our son we really didn't have much of a schedule at home. We have tried to have a set dinner time (6:30-7) instead of just whenever one of us got hungry enough to make something. I basically started IF because of this with an 8 hour eating window 12-8 and on a few days I would skip lunch. Doing this I have went from weighing ~260 down to ~230 (I'm 6'6"). I don't want to use the scale to dictate my health or not so I don't have a set weight I want to be but coming down from 260 feels really good.
Train 3X/week for > 80% weeks (> 41 weeks)- Failed but am 100% through November and December
Run 1 mile < 7:00 (8.6mph)- Failed timed one back in January and it was around 8:30. I haven't ran one since
Rejoin Cycling challenge every month- Failed I've still been riding to and from work just haven't been tracking any of it.
Cycle > 200 miles/month- Failed, I don't track miles but my best guess is i'm around 75-100 miles a month
Join local judo class- Failed, have had no time
Judo 2X/week at >=50% (>=26 weeks) Failed see above
Post by: 2300 on December 24, 2016, 09:08:00 AM
As for my goals...1st time really trying fitness goals (and really 20 years since excersising in general) and I had way to many (some of which may have been competing with each other).
Next time around I'm going for something much simpler based on consistently doing things (such as strength train 3 days a week with x% success rate) and general progression (BW progression and/or weight progression). Also a goal of not doing stupid things that may injure myself...but if I do get injured no moping around and still doing something consistently (might need to reset progress markings to a new level to begin increasing from again but progress is progress). Something about following my good sleep rules should also be in there...I know all of the things that contribute to my poor sleep, but for some reason I keep doing many of them way more often than I should.
On the plus side my rotator cuff injury is ~80-90% healed through PT and I've been strength training consistently with something while it did limit certain areas. Last thing I want to get back to doing is chin-ups and eventually pull-ups (been consistently progressing at BW rows, but a bit cautious about my entire weight hanging from a less than perfect shoulder). Will begin that slowly and carefully next year.
Wish everyone the best.
Post by: jordanread on December 24, 2016, 09:19:15 AM
Just to make next year's even more informative, if people would like to mention the resources they've used, along with what they liked/disliked about it, I'll add that to the resource post for next year.
Post by: Lagom on December 24, 2016, 03:22:04 PM
Fortunately, I have good reasons. One, I was probably too ambitious, but more importantly, my wife and I had a baby! Like with Hedge, it turned out to be more difficult than ever to get away to the gym during the past couple months (largely because I was enjoying spending time with her so much I rarely wanted to leave!).
One small bit of good news, I got in for a bench session the other day and tied my all-time 4RM, which was pretty surprising but made me hopeful that I haven't lost too much for the start of 2017! Will definitely be around for the next version of this thread. Merry Christmas all, and a happy New Year!
Post by: jordanread on December 31, 2016, 01:53:57 PM
Post by: CCCA on December 31, 2016, 06:00:54 PM
Am planning on making similar goals for next year, so I'll add them to the 2017 thread.