Author Topic: Strength & Fitness 2017  (Read 67468 times)

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #800 on: August 05, 2017, 11:43:07 AM »
Five month check-in.  Continued gradual progress. 

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, May 12x.
Total runs 44, avg 8.8/month,  68% of target rate.  Slow start, now on track.

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now 28.75%.

Notes:  Dropped from 164.8 lbs to 151.5 lbs so far.  Waist down from 39.25 inches to 36.25.  Continuing track workouts that started in mid-May.  By appearance, am getting more toned.

WHY AM I IN THIS THREAD
Just occurred to me to state this...
1. Ya'll are very inspirational.
2. What I'm inspired to do is first get my cardio back and lose some fat, then gradually strengthen my core and overall muscles.
3. So yes, I appear to be measuring mostly cardio-related stuff and weight loss, but I'm on my way towards resistance work and building strength. 
4. So I'm here because strength is a real goal.  Even if I'm not expecting to complete the whole package in one little year.
5. I'm reasonably knowledgeable about running, less so about strength.  This thread is educational, which I will need to progress without undue injury.
6. Thanks for letting me join!!
« Last Edit: August 05, 2017, 11:45:10 AM by Bicycle_B »

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #801 on: August 07, 2017, 01:45:09 PM »
Still recovering from a cold this week, but my 2-mile treadmill time is back down to 16 minutes.  Next step is to try that out on a track and see if it holds.  Still researching what path to take on weight training.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

2Birds1Stone

  • Magnum Stache
  • ******
  • Posts: 3041
  • Age: 30
  • Location: New York
  • CFO
Re: Strength & Fitness 2017
« Reply #802 on: August 07, 2017, 01:51:18 PM »
I completely forgot about this thread over the past few months.


I raced an Olympic distance Triathlon on June 4th with barely any training. It was such a wake up call for my IRONMAN 70.3 race in September that I dove headfirst into a formal training program to peak for that race.

Went from no training, to in the past 4 weeks....

~300 miles biked
~75 miles ran
~5,000 yards swam

I am finally down to 221-222 lbs, from my high of 235 Jan 1st.

Down to a low of 216lbs I saw last week.

Last Saturday I did my longest training ride to date - 66 miles

This Saturday I did my longest training run to date - 10 miles

Last weekend I did my longest swim to date - 1.15 miles
"A small house can hold as much happiness as a big one." - Fortune Cookie

33 Months till FIRE - Stop by, or stay a while.....
https://forum.mrmoneymustache.com/journals/fire-by-thirty-five-chronicles-36-months-till-sabbatical!/

PowerMustache

  • Stubble
  • **
  • Posts: 143
  • Age: 32
  • Location: Seattle
Re: Strength & Fitness 2017
« Reply #803 on: August 08, 2017, 01:41:19 AM »
I completely forgot about this thread over the past few months.


I raced an Olympic distance Triathlon on June 4th with barely any training. It was such a wake up call for my IRONMAN 70.3 race in September that I dove headfirst into a formal training program to peak for that race.

Went from no training, to in the past 4 weeks....

~300 miles biked
~75 miles ran
~5,000 yards swam

I am finally down to 221-222 lbs, from my high of 235 Jan 1st.

Down to a low of 216lbs I saw last week.

Last Saturday I did my longest training ride to date - 66 miles

This Saturday I did my longest training run to date - 10 miles

Last weekend I did my longest swim to date - 1.15 miles

Great progress 2Birds! Looks like you are in a good position for your Ironman 70.3 in September.

Five month check-in.  Continued gradual progress. 

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, May 12x.
Total runs 44, avg 8.8/month,  68% of target rate.  Slow start, now on track.

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now 28.75%.

Notes:  Dropped from 164.8 lbs to 151.5 lbs so far.  Waist down from 39.25 inches to 36.25.  Continuing track workouts that started in mid-May.  By appearance, am getting more toned.

WHY AM I IN THIS THREAD
Just occurred to me to state this...
1. Ya'll are very inspirational.
2. What I'm inspired to do is first get my cardio back and lose some fat, then gradually strengthen my core and overall muscles.
3. So yes, I appear to be measuring mostly cardio-related stuff and weight loss, but I'm on my way towards resistance work and building strength. 
4. So I'm here because strength is a real goal.  Even if I'm not expecting to complete the whole package in one little year.
5. I'm reasonably knowledgeable about running, less so about strength.  This thread is educational, which I will need to progress without undue injury.
6. Thanks for letting me join!!

You are inspirational, BB! Solid ramp-up on your running frequency, and seeing results too.

Ran a 10k race through the local national park today.

I have never ever finished in the top 10 of a running race before in my life. I don't care that there were only 14 people running, the fact I managed to beat 5 of them is something to smile about! :D :D :D

Think I did it in about 56 minutes, quite an undulating track which made it hard to get into a consistent rhythm.

Nice! As much as I try to tell myself that fitness is only a competition with myself, there's undeniable pleasure in placing well. Even in a small field. Sound like a fun trail run.

I haven't checked in for a few months. Here is my July update:

Totals from my Garmin for July (And annual goal progress):
8 runs for 44 miles (no goal for running)
4 soccer matches (no goal for soccer)
6 hikes for 55 miles (no goal for hiking)
0 bodyweight workouts (abandoned this as an annual goal)
14 yoga classes (well ahead of schedule for the year)
5 bike rides for 145 miles (no goal for cycling)


Strength progress (context is the Reddit bodyweightfitness recommended routine):
I decided to abandon strength training this summer. I wasn't enjoying it and I wanted to give myself more time to do the things I was enjoying more, like hiking. I am giving myself permission to stop strength training completely for the summer and will consider starting strength workouts again when the weather gets worse, around October.

Flexibility progress:
I have abandoned flexibility as a result goal. I was not making any measurable progress, my right hamstring still felt tighter than my left and on the edge of injury while I was stretching. I am continuing to go to yoga frequently and stretch occasionally on my own. I saw a physical therapist, who told me that for someone who is a strong runner, my hip and hamstring range of motion is not out of the ordinary (I can touch my toes, barely). He said that I should focus work on the twisting exercises and lower back release in yoga. I would still like to improve flexibility, but I am trying to be easier on myself and be happy with whatever small improvements happen organically in yoga classes. Perhaps after a few months of yoga, I'll try again with a stretching regimen.

Running:
At the end of June, I ran for a mile PR inspired by the Strava challenge that month and I was very happy to run my fastest ever mile, 5:04. I'd still like to break 5 minutes one day, but not focusing on that right now. The summer months are so precious in Seattle, I'm trying to use my current fitness to get out and enjoy the mountains rather than pound the pavement too much with intervals etc.

marty998

  • Magnum Stache
  • ******
  • Posts: 4814
  • Location: Sydney, Oz
Re: Strength & Fitness 2017
« Reply #804 on: August 08, 2017, 03:23:39 AM »
At the end of June, I ran for a mile PR inspired by the Strava challenge that month and I was very happy to run my fastest ever mile, 5:04.

Whoa that's quick. If I ever get down to that level for a mile I'd be cheering.

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #805 on: August 08, 2017, 06:52:21 PM »
Last week I did cardio 5 times - 3 times on the Stairmaster, 30 min. each, - 2 times on the elliptical 30 min, and 23 min. workouts.
I did weightlifting 3 times, 25 minutes each time ( all muscle groups ).
And I taught 5 yoga classes.

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #806 on: August 09, 2017, 04:48:16 PM »
With my new job I have the time available to work out for an hour in the morning and at lunch on most days.  I want to make the best of it, but I also need to be careful about overdoing it.  My fitness requirement is 2 minute of pushups, 2 minutes of sit ups, and a 2 mile run.  I also want to build up my joints to prevent any more injuries. I have the start of a routine that I'd like some feedback on:

Monday - morning: treadmill run 2 miles
Tuesday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Wednesday - morning: treadmill hill runs; afternoon: leg exercises
Thursday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Friday - morning: treadmill run 3-5 miles; afternoon: ?
Sat-Sun: rest

Does this make sense? Am I missing anything or doing too much of something? There will be mornings where I don't work out and will likely combine my morning and afternoon routines if I have the time.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #807 on: August 10, 2017, 07:52:51 AM »
I might add some gentle stretching.

Here's an interesting article that questions weight loss strategies via exercise

Exercise as a Weight-Loss Strategy
https://nyti.ms/2uFxUgW

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #808 on: August 10, 2017, 09:53:26 AM »
I might add some gentle stretching.

Here's an interesting article that questions weight loss strategies via exercise

Exercise as a Weight-Loss Strategy
https://nyti.ms/2uFxUgW

I'm 5'10 and 160lbs. Weight loss is definitely not my concern.  I have discovered the need for a lot more stretching though. I'm waking up pretty sore.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #809 on: August 10, 2017, 07:35:46 PM »
Oh yes your weight is fine. It was just an interesting informational article.

facepalm

  • Stubble
  • **
  • Posts: 121
  • Location: California
Re: Strength & Fitness 2017
« Reply #810 on: August 13, 2017, 03:01:43 PM »
With my new job I have the time available to work out for an hour in the morning and at lunch on most days.  I want to make the best of it, but I also need to be careful about overdoing it.  My fitness requirement is 2 minute of pushups, 2 minutes of sit ups, and a 2 mile run.  I also want to build up my joints to prevent any more injuries. I have the start of a routine that I'd like some feedback on:

Monday - morning: treadmill run 2 miles
Tuesday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Wednesday - morning: treadmill hill runs; afternoon: leg exercises
Thursday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Friday - morning: treadmill run 3-5 miles; afternoon: ?
Sat-Sun: rest

Does this make sense? Am I missing anything or doing too much of something? There will be mornings where I don't work out and will likely combine my morning and afternoon routines if I have the time.

What kinds of set/rep scheme are you following, and at what percentage of 1RM?

I see you are doing a two day split routine wth a bunch of cardio thrown in, and basically working your legs 4-5 days per week. Way too much leg work, especially with the running, unless your volume is super light.  Drop the leg work on Wednesdays. And since you only have to be able to run two miles, for the time being stick to that. Also, drop the rowing or else substitute it for one day of running. The last thing I would want to do after a back workout is row.

You might also consider doing abs on your running days. I would not work abs and lower back same day, unless your volume is super low.

Good luck with your training!

marty998

  • Magnum Stache
  • ******
  • Posts: 4814
  • Location: Sydney, Oz
Re: Strength & Fitness 2017
« Reply #811 on: August 13, 2017, 03:11:52 PM »
I felt a little inspired this morning. Got up at 5am, went for a 3k light run.

Feels incredible for a Monday morning. If I hadn't done that I would have dragged myself out of bed at the usual 6am... stumbled around with breakfast and had a shave, reluctantly got dressed and staggered my way half asleep to the train station.

Now I'm on the train feeling bright and alert. I'm going to do this as often as I can now.

brute

  • Bristles
  • ***
  • Posts: 366
Re: Strength & Fitness 2017
« Reply #812 on: August 13, 2017, 03:12:19 PM »
Bench is up to 225 for sets of 20. I haven't been trying for max weight on anything since the surgery 4 months ago, but I think I'm going to start strength training again. I've got my eye on a strongman contest in december, so we'll see how that goes. Sitting at 295 today, down 45 pounds since January. 20 more pounds to go, I think i'd like to walk around at 275.

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #813 on: August 13, 2017, 03:58:25 PM »
With my new job I have the time available to work out for an hour in the morning and at lunch on most days.  I want to make the best of it, but I also need to be careful about overdoing it.  My fitness requirement is 2 minute of pushups, 2 minutes of sit ups, and a 2 mile run.  I also want to build up my joints to prevent any more injuries. I have the start of a routine that I'd like some feedback on:

Monday - morning: treadmill run 2 miles
Tuesday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Wednesday - morning: treadmill hill runs; afternoon: leg exercises
Thursday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Friday - morning: treadmill run 3-5 miles; afternoon: ?
Sat-Sun: rest

Does this make sense? Am I missing anything or doing too much of something? There will be mornings where I don't work out and will likely combine my morning and afternoon routines if I have the time.

What kinds of set/rep scheme are you following, and at what percentage of 1RM?

I see you are doing a two day split routine wth a bunch of cardio thrown in, and basically working your legs 4-5 days per week. Way too much leg work, especially with the running, unless your volume is super light.  Drop the leg work on Wednesdays. And since you only have to be able to run two miles, for the time being stick to that. Also, drop the rowing or else substitute it for one day of running. The last thing I would want to do after a back workout is row.

You might also consider doing abs on your running days. I would not work abs and lower back same day, unless your volume is super low.

Good luck with your training!

I've been doing mostly 3 sets of 10.  I might put in another set if I think I can handle more weight.  I've never calculated RM1 so I can't answer that.  While I'm tested on a 2 mile run, I need to have the stamina to go 4 miles since we do that as a group occasionally.  I'm definitely cutting out the rowing since I have to go straight from work to the gym to meet up with my family.  If I cut the Wed afternoon leg workout, are the squats and running enough for leg conditioning or should I be adding something else?
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #814 on: August 14, 2017, 04:08:10 PM »
Ran half a mile to the gym at lunch, ran for 2.25 miles in 16 minutes on the treadmill, and ran a half mile back.  I didn't have enough time to do anything else today.  At the two mile mark I felt like I still had some gas in the tank so my next speed run I'll bump it up a couple notches.  Tomorrow I want to try deadlifts when I go back to work out.  I've only tried them a couple times and kept hitting my legs. 
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

marty998

  • Magnum Stache
  • ******
  • Posts: 4814
  • Location: Sydney, Oz
Re: Strength & Fitness 2017
« Reply #815 on: August 15, 2017, 02:44:04 AM »
I have been working my way up to doing a HM on the 17th of September.

Today I signed up to do one on the 3rd, mostly as a test run (no pun intended) to see if I can actually survive the distance.

Suddenly with only 2 weeks to go I have a bit less time to freak out about it all which is good too. Will aim to do the first one in 2:06... 6 minutes a kilometre is a little below my 10K pace of ~5:30, the hard part will be actually forcing myself to run at that slower pace.

Can then aim to break 2 hours 2 weeks later.


monstermonster

  • Magnum Stache
  • ******
  • Posts: 3104
  • Age: 30
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2017
« Reply #816 on: August 15, 2017, 11:31:14 AM »
Have been extremely demotivated around working out, possibly because I hit my "goals" for lifting. I really, really miss classpass and working out in a small group environment every single day, plus the variety. I've gotten lazy with my own workouts, going through the motions.

Though, I have started the splits class, and it is totally helping. I am pretty sure in ~2 weeks I will have my splits on one side. Have been going to yoga about 3-4 days a week at least, as well.

A friend invited me to join her and her partner running a half-marathon in December. It is $70 but I am tempted to do it, regardless, as motivation for keeping up with running. My running lately has only been 10-25 minutes per day on the treadmill in order to warm up for stretching and weight lifting. I'm not getting any "better" at running.

I don't even long to be great at running halfmarathons (I've done 7 or so, including 2 of them in a weekend) but I need a concrete goal to work towards and external accountability. I'm really lacking in working out motivation, at least training for a half-marathon will give me something to work towards.

monstermonster

  • Magnum Stache
  • ******
  • Posts: 3104
  • Age: 30
  • Location: The People's Republic of Portland (Oregon)
Re: Strength & Fitness 2017
« Reply #817 on: August 15, 2017, 11:32:53 AM »
Suddenly with only 2 weeks to go I have a bit less time to freak out about it all which is good too. Will aim to do the first one in 2:06... 6 minutes a kilometre is a little below my 10K pace of ~5:30, the hard part will be actually forcing myself to run at that slower pace.
I am extremely jealous. 2:01 is my PR for half-marathons. Still haven't broken the 2 hour mark, possibly because I tiny and have real short legs, most likely cuz I'm not a great runner. Good luck!

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #818 on: August 16, 2017, 04:04:05 PM »
With my new job I have the time available to work out for an hour in the morning and at lunch on most days.  I want to make the best of it, but I also need to be careful about overdoing it.  My fitness requirement is 2 minute of pushups, 2 minutes of sit ups, and a 2 mile run.  I also want to build up my joints to prevent any more injuries. I have the start of a routine that I'd like some feedback on:

Monday - morning: treadmill run 2 miles
Tuesday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Wednesday - morning: treadmill hill runs; afternoon: leg exercises
Thursday - morning: squats, chest, biceps; afternoon: abs, lower back; evening: rowing machine, upper back, triceps
Friday - morning: treadmill run 3-5 miles; afternoon: ?
Sat-Sun: rest

Does this make sense? Am I missing anything or doing too much of something? There will be mornings where I don't work out and will likely combine my morning and afternoon routines if I have the time.

What kinds of set/rep scheme are you following, and at what percentage of 1RM?

I see you are doing a two day split routine wth a bunch of cardio thrown in, and basically working your legs 4-5 days per week. Way too much leg work, especially with the running, unless your volume is super light.  Drop the leg work on Wednesdays. And since you only have to be able to run two miles, for the time being stick to that. Also, drop the rowing or else substitute it for one day of running. The last thing I would want to do after a back workout is row.

You might also consider doing abs on your running days. I would not work abs and lower back same day, unless your volume is super low.

Good luck with your training!

I've been doing mostly 3 sets of 10.  I might put in another set if I think I can handle more weight.  I've never calculated RM1 so I can't answer that.  While I'm tested on a 2 mile run, I need to have the stamina to go 4 miles since we do that as a group occasionally.  I'm definitely cutting out the rowing since I have to go straight from work to the gym to meet up with my family.  If I cut the Wed afternoon leg workout, are the squats and running enough for leg conditioning or should I be adding something else?

Yep, definitely overdoing it right now. Between Monday's run and squats/deadlifts yesterday my legs were crushed today.  I was sore and tight and just jogging to the gym was an effort.  I did about half a mile of hills on the treadmill and had to turn it off. About the only thing I could do today was some light arms and abs.  My body is still adjusting to the exertion and I need to sort out the order and frequency of my workouts.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #819 on: August 17, 2017, 12:59:36 PM »
Suddenly with only 2 weeks to go I have a bit less time to freak out about it all which is good too. Will aim to do the first one in 2:06... 6 minutes a kilometre is a little below my 10K pace of ~5:30, the hard part will be actually forcing myself to run at that slower pace.
I am extremely jealous. 2:01 is my PR for half-marathons. Still haven't broken the 2 hour mark, possibly because I tiny and have real short legs, most likely cuz I'm not a great runner. Good luck!

I once met a woman who had been the women's world champion in the marathon.  She was about 4'10" or 4'11". 

Measure against yourself and not others.  Never accept false limitations though.  Your height allows fantastic running! 

Anyway, best wishes on any future half marathons.
« Last Edit: August 17, 2017, 01:15:14 PM by Bicycle_B »

LifeHappens

  • Handlebar Stache
  • *****
  • Posts: 2215
  • Location: SnowBirdLand
  • Downshifting from 5th to 3rd Gear
Re: Strength & Fitness 2017
« Reply #820 on: August 22, 2017, 09:13:09 AM »
New goals:
1) By October 21, complete Couch 2 5k program.
2) Continue shoulder rehab exercises a minimum of 3 days per week.

I completed Week 2, Day 1 of Couch 2 5k this morning. It's going well so far, but I want to give myself some extra time to repeat days as needed. I repeated all of Week 1 to condition my legs a bit and I think it helped.


DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #821 on: August 24, 2017, 11:44:21 AM »
Interesting article about how exercise creates lifelong benefits into old age.

Age Like a Former Athlete
https://nyti.ms/2vXDpvl

marty998

  • Magnum Stache
  • ******
  • Posts: 4814
  • Location: Sydney, Oz
Re: Strength & Fitness 2017
« Reply #822 on: August 24, 2017, 03:12:54 PM »
Suddenly with only 2 weeks to go I have a bit less time to freak out about it all which is good too. Will aim to do the first one in 2:06... 6 minutes a kilometre is a little below my 10K pace of ~5:30, the hard part will be actually forcing myself to run at that slower pace.
I am extremely jealous. 2:01 is my PR for half-marathons. Still haven't broken the 2 hour mark, possibly because I tiny and have real short legs, most likely cuz I'm not a great runner. Good luck!

I once met a woman who had been the women's world champion in the marathon.  She was about 4'10" or 4'11". 

Measure against yourself and not others.  Never accept false limitations though.  Your height allows fantastic running! 

Anyway, best wishes on any future half marathons.

Being small (and not top heavy) is very advantageous - in running and cycling especially. Nobody wants to be carrying around heavy shoulders towards the back end of a race, doubly so if you're going up a hill!

Drole

  • Stubble
  • **
  • Posts: 108
Re: Strength & Fitness 2017
« Reply #823 on: September 02, 2017, 05:08:45 AM »
My August focus was an online challenge where I completed (I did more in most categories but stopped adding it after reaching the target):
Burpees: 1000+
Pushups: 1064
Situps: 1000
Dips: 1030
Broadjumps: 1000
Plank: 25min (including one round of 8 minutes to knock out my goal of a 7min plank...rotating between different positions, but staying in one form or another of plank)
Run: 51.5mile+

I worked out every day in August.  My arms are back looking in great shape. 

Mixing things up again for September.  Still searching for abs.  Back working on flexibility too as I bought a groupon for a month of yoga.

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #824 on: September 03, 2017, 03:52:03 PM »
Six month check-in.  Weird results - apparently lost muscle but not fat.  Error with the tape measure?  Also, began having foot problems.  Focusing for September on solving the foot issues.  Will still run, but lighter workouts and no "extra" runs.

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x.
Total runs 56.  Goal unlikely, but running habit is getting re-established.

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now 30%.

Notes:  Body fat was 28.75% last month, weight 151.5 lbs.  Now body fat is 30.2%, weight 148.3 lbs.  Implies that lean weight, previously 108 lbs and consistently 110 to 108, dropped to 103 lbs.  I think I have somehow mismeasured.  For now will simply continue and see what happens.

Began having foot problems in mid-month.  Slightly reducing workout distance and frequency instead of increasing; doing some foot-related exercises.  Will explore replacing my orthotics (foot inserts).
« Last Edit: September 03, 2017, 03:53:35 PM by Bicycle_B »

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #825 on: September 03, 2017, 08:53:36 PM »
I wasn't as good this week because of work.

I did 3 cardio workouts, 30 minutes each time.
I weight lifted 2 times this week.

EngineerYogi

  • Handlebar Stache
  • *****
  • Posts: 2026
  • Age: 28
  • Location: Sacramento, CA
Re: Strength & Fitness 2017
« Reply #826 on: September 04, 2017, 09:21:33 AM »
Six month check-in.  Weird results - apparently lost muscle but not fat.  Error with the tape measure?  Also, began having foot problems.  Focusing for September on solving the foot issues.  Will still run, but lighter workouts and no "extra" runs.

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x.
Total runs 56.  Goal unlikely, but running habit is getting re-established.

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now 30%.

Notes:  Body fat was 28.75% last month, weight 151.5 lbs.  Now body fat is 30.2%, weight 148.3 lbs.  Implies that lean weight, previously 108 lbs and consistently 110 to 108, dropped to 103 lbs.  I think I have somehow mismeasured.  For now will simply continue and see what happens.

Began having foot problems in mid-month.  Slightly reducing workout distance and frequency instead of increasing; doing some foot-related exercises.  Will explore replacing my orthotics (foot inserts).

Measuring body fat is notoriously tricky. I find progress photos tell a better story. It's possible you were just a bit bloated or holding water which will affect the measurement. Are you using calipers?

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #827 on: September 07, 2017, 05:03:33 PM »

Measuring body fat is notoriously tricky. I find progress photos tell a better story. It's possible you were just a bit bloated or holding water which will affect the measurement. Are you using calipers?

No, just tape measure and scale - the formula in "measure body fat without calipers", from post 4 above:

http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/
« Last Edit: September 07, 2017, 05:06:33 PM by Bicycle_B »

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #828 on: September 12, 2017, 03:39:04 PM »
Last week:

I did 3 cardio workouts, 30 minutes each time. 2 times with elliptical, 1 time with staircase
I weight lifted 2 times this week.

I taught 2 yoga classes.

I hope to do better this week, but last week I was swamped with work on Sunday and then Monday this week.
I already did a cardio workout today so hopefully starting things right

Omaha420402

  • 5 O'Clock Shadow
  • *
  • Posts: 3
Re: Strength & Fitness 2017
« Reply #829 on: September 12, 2017, 07:34:52 PM »
Goals before EOY 2017:

Clean and Jerk: 360lb
Back Squat:510lb
Snatch: 260lb
Front Squat: 440lb
Bench: 400lb
OHP: 245lb strict

flan

  • Handlebar Stache
  • *****
  • Posts: 1265
  • Location: Texas
Re: Strength & Fitness 2017
« Reply #830 on: September 15, 2017, 09:16:34 AM »
So I currently have a pretty solid weekly habit of
  • 1x 30min tabata weight class
  • 1x 30min bootcamp
  • 2x 60min krav maga beginner class

I went through a round of Whole30 and am generally more mindful of how I eat.

WHY IS IT THAT NEITHER MY WEIGHT NOR MY WAIST HAS BUDGED? I also don't feel stronger. What am I missing? *sadness*

Drole

  • Stubble
  • **
  • Posts: 108
Re: Strength & Fitness 2017
« Reply #831 on: September 15, 2017, 10:38:15 PM »
WHY IS IT THAT NEITHER MY WEIGHT NOR MY WAIST HAS BUDGED? I also don't feel stronger. What am I missing? *sadness*

Oh I hear ya! are you actually tracking what you eat (my fitness pal works well) and/or weighing/measuring your food? When I first started tracking I saw how much I was eating. All foods that were okay for my keto diet, but at my size, I just don't get to eat fat bombs. I'd suggest trying something radically different diet wise from what you've been doing. I just changed and think I am seeing the change I want. So maybe try keto, or vegetarian or vegan or gaps.....see what happens for 30 days.

flan

  • Handlebar Stache
  • *****
  • Posts: 1265
  • Location: Texas
Re: Strength & Fitness 2017
« Reply #832 on: September 18, 2017, 02:25:37 PM »
WHY IS IT THAT NEITHER MY WEIGHT NOR MY WAIST HAS BUDGED? I also don't feel stronger. What am I missing? *sadness*

Oh I hear ya! are you actually tracking what you eat (my fitness pal works well) and/or weighing/measuring your food? When I first started tracking I saw how much I was eating. All foods that were okay for my keto diet, but at my size, I just don't get to eat fat bombs. I'd suggest trying something radically different diet wise from what you've been doing. I just changed and think I am seeing the change I want. So maybe try keto, or vegetarian or vegan or gaps.....see what happens for 30 days.

Thanks! Yeah, I just ordered a box of keto strips and plan on forcing myself to add more non-starchy vegetables to my meals. Hopefully with the keto strips I'll at least get an idea of whether I even ever get into ketosis on the food I'm eating now. I'm also going to consciously add more weight to my two 30-min weekly workouts.

k_to_the_v

  • 5 O'Clock Shadow
  • *
  • Posts: 54
Re: Strength & Fitness 2017
« Reply #833 on: September 18, 2017, 02:38:21 PM »
I have been completely AWOL but decided to jump back in.

After making very little progress the first half of the year, I bit the bullet and started working out with a personal trainer in June. Started with 2 sessions a week supplemented with walking and hiking. Started feeling stronger, added a kick boxing class. When I didn't die in that class, started trying other classes, and as I didn't die or puke in any of those, started actually enjoying them.

I am still meeting with my personal trainer twice a week, average an additional 3 classes at the gym (mostly cross-fit style workouts), hiking 2-3 times a week, walking the dog every day, and I've even added in a couple of short runs. Apparently, a fitness habit was a keystone habit because I've finally dialed in my eating as well. I tracked for about a month to get a feel for what was working for me, and now I feel pretty solid in my eating habits after being off the rails for...a while.

Just got back from a week in Flagstaff where I hiked all week and felt stronger than I have in my life. I'm down about 10 pounds and about 3-4% body fat and plan on keeping going with the personal trainer until I reach my goal.

I thought it might be helpful for others to jump back into the thread and update. I just don't think I was ready to make the changes necessary before. I tend to be a person who goes all in and then can't fail small, which has always sabatoged all previous efforts. This was the first time I made small changes (both with fitness and diet) and ramped up progressively and I finally feel like I have developed healthy habits vs. trying to rely on willpower. The improvements in physical health have also resulted in a much better mental and emotional state. I find I'm better able to deal with work stress and I'm having more success in navigating personal relationships as well.

So, I'm back in on this challenge!

2Birds1Stone

  • Magnum Stache
  • ******
  • Posts: 3041
  • Age: 30
  • Location: New York
  • CFO
Re: Strength & Fitness 2017
« Reply #834 on: September 19, 2017, 09:37:04 AM »
I achieved my 2017 goal of finishing Ironman Lake Placid 70.3 in under 8 hours last weekend. Hooray.
"A small house can hold as much happiness as a big one." - Fortune Cookie

33 Months till FIRE - Stop by, or stay a while.....
https://forum.mrmoneymustache.com/journals/fire-by-thirty-five-chronicles-36-months-till-sabbatical!/

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #835 on: September 19, 2017, 07:14:15 PM »
I like how everyone is working/achieving goals.

Last week:

I did 4 cardio workouts, 30 minutes each time. 2 with elliptical, 2 with staircase
I weight lifted 1 time this week.

I taught 4 yoga classes.

Hoping to get my cardio to a more regular 4 to 5 times a week. I have to get as toned and defined as possible for my trip to Ft. Lauderdale in late December.

Diet is rich in vegetables, fruit, some carbs some protein. I'm hoping that if I provide my microbiome the fiber it needs, those bacteria will burn up sugar trying to digest the fiber.

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #836 on: September 20, 2017, 11:15:53 PM »
I was out on a business trip all of last week and didn't do much of anything. Monday was an ass-kicker at the gym. I made the mistake of running for a couple miles outside yesterday at lunch instead of doing the treadmill at the gym.  The temperature is trending downward and for a few critical moments it felt cool outside so I kept running. About a mile into the run the sun reminded me it still reigns supreme here.  I won't be doing that again for another month.  I finally found some time in my schedule to get a consult at the gym next week to discuss some plans and options.

Current 2-mile time: 16:00
Current deadlift: 95lbs
Current squat: 135lbs

I'm much lighter on the deadlift because I keep thinking I'm doing them wrong and don't want to get hurt.  One of many things I want to discuss with the trainer.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

AcftW

  • 5 O'Clock Shadow
  • *
  • Posts: 41
Re: Strength & Fitness 2017
« Reply #837 on: September 25, 2017, 12:00:04 AM »
Been MIA pretty hard on this site haha, but goals are coming along well

(Bulk to 215 lbs) - Completed, and began cutting about 6 weeks ago.  Down to 206, and seeing some nice definition, but will probably need to drop to 195 or so before I知 where I want to be with body fat.

(1x5 Rack Pulls 455 lbs) - I知 working with 435lbs for 4x3, I should make this goal pretty quick.

(1x5 Weighted Chin Ups and Dips with 90 lbs added) - Dips are halfway there, Chin Ups are coming more slowly.  I bet I値l get the +90 Dips by the end of the year, but the Chins ups will probably only be +45.

Travis

  • Handlebar Stache
  • *****
  • Posts: 1702
  • Location: Tempe, AZ
Re: Strength & Fitness 2017
« Reply #838 on: October 01, 2017, 10:59:18 AM »
Didn't sleep in this morning and ran the city block around my neighborhood - 4.3 miles at an 8:20 pace.  My long distance goal is a 10k at 8 min/mile pace.  It would have been an even 5 miles, but my body quit half a mile short of the house.  It's been a while since I've gone that far in one stretch.  While it felt good to run that far, I'm sapped for the energy to do anything else this morning, lol.
My Journal: http://forum.mrmoneymustache.com/journals/will-i-or-won't-i-a-home-run-or-a-base-hit/

Unlike some other tech companies or skilled-labor industries, we're always hiring.

www.goarmy.com

MsPeacock

  • Handlebar Stache
  • *****
  • Posts: 1458
  • Location: High COL
Re: Strength & Fitness 2017
« Reply #839 on: October 01, 2017, 12:44:04 PM »
I did a triathlon last year and plan to do 3-4 this year of sprint distance.

My goals:

1.  Don't over train. Follow a coherent training plan. I exhausted myself about two months before my tri last year, then had a month of food poisoning (so sick). Put me in bad shape for the triathlon that came.

2. Put more time on open water swimming so I don't freak out next time.

3. Get a consistent run schedule and possibly some coaching to avoid injury.

4. Lose 5 pounds to get back to training weight.


Goals and plans likely to modify over the year.

ETA -

Last year's triathlon photo -

My arms are basically unchanged. I just need to shave off some middle padding to get back to "fighting" weight. Put in 2 1/2 hours on the indoor trainer between Monday and Tuesday. I'll run tonight, swim on Thursday, try a brick of some sort Friday, Saturday women's running group, Sunday.... maybe a recovery day, particularly if the weather is gross.

I hate exercising indoors.

Trying to be more balanced about doing some planks and ab work and stretching and such rather than just run/swim/bike. Just find run/swim/bike to be a lot more fun and interesting then lifting weights or whatever.

10 month update: sixth triathlon for the season is next week. Did  One Olympic distance and And five sprint distance. I知 happy with how they all went. I am training for a half marathon now. My running has improved a lot due too increased mileage. I ran 34 miles last week.  I知 going to try to do more olympicc distance triathlons  next season.

Not sure what I知 going to do over the winter to keep myself busy. I started a new job which means that I have change my training schedule. I have less time to ride although I have an 8 mile round trip bike commute to and from work. That commute doesn稚 really make up for having 30 or 40 mile rides a couple times a week. However I can get to the pool and and  morning runs more Easley now. So my swimming on for you and my running has improved and my biking will just get by.

Did not Oover  train. Did follow training plan for the half marathon. That is what well, so next year I plan to follow some sort of training plan for Olympic distance and for speaking increase.

 Haven稚 checked my weight. I think I知 in a good place. Running has Slimmed me down a bit.

martyconlonontherun

  • 5 O'Clock Shadow
  • *
  • Posts: 89
Re: Strength & Fitness 2017
« Reply #840 on: October 01, 2017, 01:18:12 PM »
http://www.fitnesszone.com/product/marpo-x8-mountable-rope-trainer.html?source=googleps2&gclid=Cj0KCQjwpMLOBRC9ARIsAPiGeZCnEmBJtv8rvCKPm0slNZ-WN4CSgnmHW2gYLYjwnb0sIjSSCCxecyIaAjL8EALw_wcB
Had a machine at my hotel and really liked it. Not enough for a couple grand. Any suggestions how I could build it for my home gym or something similar

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #841 on: October 03, 2017, 02:52:17 PM »
Sept. 17-23rd, 3 weightlifting sessions of 25 min. each, 4 cardio sessions of 30 minutes duration - 2 elliptical, 2 stairs
Sept. 24-Oct. 1, 2 weightlifting sessions of 25 minutes, 3 cardio sessions 2 at 30 minutes, 1 at 40 minutes, - jogging, elliptical stairs.

Teaching 4 yoga classes a week now too.

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #842 on: October 05, 2017, 06:14:13 AM »
Seven month check-in.  Still baffled by body fat measurements - apparently continuing to lose muscle but not fat.  I guess possible since I'm doing no real strength training for now, just running.  Did visit doctor to determine why shoulder still hurts.  Short head tendonitis is the answer, to be resolved with some habit changes and 4 to 6 weeks of twice weekly therapy.

Also took several "professional" steps re foot problems (arch pain, plantar fasciitis) that have arisen, which was September's focus as planned.  General physician and footwear consultant (supposedly the best in town) both recommend conservative approach of replacing old foot inserts with new off the shelf ones, specifically Spenkos and I-don't-know-what-they're-called-but-they're-better-and-I'm-using-them, respectively.  Keeping workload roughly stable (aka light, no more than 3 runs/week, little to no increase in distance or intensity) for now.  So far, seem to be experiencing the slow recovery that is expected.

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x, September 11x.
Total runs 67. 

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now maybe 31%. 

Notes:  Body fat was 28.75% two months ago, weight 151.5 lbs.  Now body fat is 31.3%, weight 148.4 lbs.  Implies that lean weight, previously 108 lbs and consistently 110 to 108, dropped to 102 lbs.  I think I have partially mismeasured, but weight rose temporarily as I changed my outside-of-exercise schedule due to starting to take computer classes.  Yay, life improvement! For now will continue while following therapy instructions.

Bicycle_B

  • Handlebar Stache
  • *****
  • Posts: 1145
  • Mustachian-ish in Live Music Capital of the World
Re: Strength & Fitness 2017
« Reply #843 on: October 05, 2017, 06:35:50 AM »
Seven month check-in.  Still baffled by body fat measurements - apparently continuing to lose muscle but not fat.  I guess possible since I'm doing no real strength training for now, just running.  Did visit doctor to determine why shoulder still hurts.  Short head tendonitis is the answer, to be resolved with some habit changes and 4 to 6 weeks of twice weekly therapy.

Also took several "professional" steps re foot problems (arch pain, plantar fasciitis) that have arisen, which was September's focus as planned.  General physician and footwear consultant (supposedly the best in town) both recommend conservative approach of replacing old foot inserts with new off the shelf ones, specifically Spenkos and I-don't-know-what-they're-called-but-they're-better-and-I'm-using-them, respectively.  Keeping workload roughly stable (aka light, no more than 3 runs/week, little to no increase in distance or intensity) for now.  So far, seem to be experiencing the slow recovery that is expected.

Input Goal: Run 130x / 10 months = 13x/month.
Performance:  Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x, September 11x.
Total runs 67. 

Results Goal:  Drop from 33% body fat to 30%.
Results: Body fat now maybe 31%. 

Notes:  Body fat was 28.75% two months ago, weight 151.5 lbs.  Now body fat is 31.3%, weight 148.4 lbs.  Implies that lean weight, previously 108 lbs and consistently 110 to 108, dropped to 102 lbs.  I think I have partially mismeasured, but weight rose temporarily as I changed my outside-of-exercise schedule due to starting to take computer classes.  Yay, life improvement! For now will continue while following therapy instructions.

Aaaaand finally the light dawns.  Without resistance, my body has decided to burn muscle as well as fat when I'm hungry.  Some or all of the muscle loss is real.  Crap.

Surprising no one on the STRENGTH AND FITNESS THREAD, I will have to add strength work sooner rather than later.  Crap, I'm doing other things, I don't have time for this.  I'll start next month.  Sigh...ok, 3x per week doing whatever I can think of for strength, 13x month until year ends, at least 15 min/workout.  10x this month, 13 in Nov & Dec, input target 36 workouts. 

jordanread

  • Walrus Stache
  • *******
  • Posts: 6143
  • Age: 32
  • Location: Colorado Springs
  • Live Long, Live Free, Drop Dead
    • Frugal FIRE Show
Re: Strength & Fitness 2017
« Reply #844 on: October 05, 2017, 08:00:53 AM »
Bicycle_B,

That sounds a bit like your body is a bit confused as to what it prefers for energy. Strength training will help, but you may want to revisit your diet. Even pushups and the like will improve that stuff.
Join the cycling challenge!
Get in shape in 2017!
Frugal FIRE - Episode 2

"Mustachians rarely sit back and let things happen to them. Mustachians go out and happen to things."

Camp Mustache Canada - Sold Out Already!!

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #845 on: October 05, 2017, 08:04:17 AM »
The muscles need some carbs too.

Cherry Lane

  • Pencil Stache
  • ****
  • Posts: 772
  • Location: Virginia
Re: Strength & Fitness 2017
« Reply #846 on: October 10, 2017, 08:45:56 PM »
I was so happy to be able to post here saying I'd reached one of my activity goals for the year.  As of today I've biked to work 25 times in 2017.  Then I checked the first page and it turns out my goal was 26 ....

LifeHappens

  • Handlebar Stache
  • *****
  • Posts: 2215
  • Location: SnowBirdLand
  • Downshifting from 5th to 3rd Gear
Re: Strength & Fitness 2017
« Reply #847 on: October 12, 2017, 09:47:21 AM »
I'm still working on C25k. I missed a couple weeks due to a pesky hurricane evacuation, so I won't finish before the end of the month. This morning I did Week 5, Day 2, which is Jog 8 minutes, Walk 5 minutes, Jog 8 minutes. The next workout if (*gulp*) - Jog 20 minutes!!

We'll see...

DavidAnnArbor

  • Handlebar Stache
  • *****
  • Posts: 1259
  • Age: 51
  • Location: Ann Arbor, Michigan
Re: Strength & Fitness 2017
« Reply #848 on: October 12, 2017, 07:18:02 PM »
Last week:

4 cardio workouts, 30 minutes each, 3 times on the elliptical and 1 time on the Staircase machine

2 weightlifting workouts, 25 minutes each.

Taught 4 yoga classes, 90 minutes each class.

AerynLee

  • Pencil Stache
  • ****
  • Posts: 702
  • Age: 31
Re: Strength & Fitness 2017
« Reply #849 on: October 15, 2017, 08:07:42 AM »
Goals:
  • Lose 20lbs (bonus points if by Memorial Day)
  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles
  • Get stronger. I want visible muscles. I'm starting with pushups in January because I feel my arms are my weakest point
  • Run a sub-30 minute 5k. Despite how the second point looks I am NOT a runner. Currently I "run" about the same speed I walk so a 5k takes about 45 minutes
  • Log more steps in 2017 than I did in 2016. According to my Fitbit I did 3,267,297 steps in 2016

Well, I haven't made much progress on most of my goals. But I successfully completed 6 OCRs and 3 trail runs for 30 and 13 miles respectively. Most were local runs but I did a Warrior Dash, Rugged Maniac and wrapped it up a freaking full Tough Mudder yesterday. I definitely have some weaknesses to work on but I finished all of them. I also recently joined a gym with better lifting equipment got with a trainer and got a workout plan that so far seems like a good one for me to stick with. I've been doing things pretty lightly so far so I didn't hurt myself with new lifts or overdo things before my Tough Mudder but next week I'll be working seriously on increasing the weights