Participant | Goals |
jordanread |
|
TightFistedScot |
|
Lagom |
|
meerkat |
|
MsPeacock |
|
horsepoor |
|
Well Respected Man |
|
AcftW |
|
cincystache |
|
k_to_the_v |
|
Hedge_87 |
|
westtoeast |
|
CCCA |
|
hudsoncat |
|
Mezzie |
|
serious_pete |
|
Friar |
|
LifeHappens |
|
Bracken_Joy |
|
kellyincville |
|
boarder42 |
|
kaleidoscopicalkris |
|
Overflow |
|
Mongoose |
|
AerynLee |
|
Le Barbu |
|
monstermonster |
|
2Birds1Stone |
|
tallen |
|
LWTG |
|
golden1 |
|
PowerMustache |
|
SachaFiscal |
|
2300 |
|
adizb |
|
flan |
|
Travis |
|
PerpetualWanderlust |
|
Kerowyn |
|
EngineerYogi |
|
Trifele |
|
bridget |
|
Cherry Lane |
|
NICE! |
|
GT |
|
headwinds |
|
brute |
|
Maverick44 |
|
Jakejake |
|
Dub_The_Builder |
|
frugalwitch |
|
Flyingkea |
|
Izybat |
|
Bicycle_B |
|
SCUBAstache |
|
Drole |
|
andy85 |
|
Abooki |
|
This video outlines how to measure your neck, forearm, bicep, shoulder, chest, waist, hips, thigh, and calf using just a flexible measuring tape. If you don't have one, a piece of string/rope and a regular tape measure can accomplish the same thing. Again, consistency. This video helps me to make sure I measure the same area each time.
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.
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.
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.
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.
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.
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
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!
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.
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.
Rest and recovery is an important aspect of an exercise program, especially for high level athletes.
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!
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, 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 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. 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.
Track and compare your big lifts.
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!!
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.
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.
Lose 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.
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.
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)
Journey goals:
- increase % of vegan/ethical meals (currently 2 vegan dinners/week, no farm-raised fish, only cage-free eggs)
Making progress simply means beating what you’ve done in the past—but this requires a good knowledge of your performance in previous workouts.
Unfortunately, the mind of man is a fragile, partial thing. When you’re new to training, it can be real hard to remember recent workouts; when you’ve been working out for a while—maybe years—the workouts can blend together. Often, memory can be infected by factors such as time, emotion, exhaustion, or motivation; as a result, an athlete’s recall of performance levels from workout to workout may often be unreliable. This is a problem, because you need a good working knowledge of your performance to know what you need to beat next time, and to analyze your recent progress.
Luckily, a form of technology has been developed that can help athletes completely overcome this potential problem.
The miracle technology I’m about to reveal to you is so astonishing, so unbelievably helpful, that I’d like to invest a few lines in selling it to you. As a platform, it seamlessly integrates text and images at the user’s whim, facilitating maximum freedom and creativity in note-taking. It isn’t dependent upon an external power source or an internal battery; it cannot become corrupted by viruses, Trojan horses or an EMP; it can’t be “hacked” from a remote location; and its format never becomes obsolete and unusable when new advances are made. Plus, it’s easy to use—I guarantee that every person reading this right now has been successfully training in the use of this technology for years. Perhaps best of all, this incredible, versatile technology is available pretty much everywhere, and it costs only a few cents.
You already know what this astonishing development is though, right? You got it; pen and paper.
When you finish your training—or a soon as possible afterwards—write down what you did. Before the next session, briefly review your notes, so you’ll know what you need to match or beat this time.
Don’t write on loose sheets of paper as they easily become disordered or lost. Get yourself a cheap lined A4 or A5 hard-backed journal from a stationary store. You don’t need to buy anything flashy or pretty—training journals tend to get knocked around, anyway. Just get something plain and solid.
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
complete a bar muscle up
achieve one arm pull up
Thanks for maintaining this thread again, Jordan.
I've really fallen off the movement wagon in the past year. I want to get myself back to the place where NOT exercising every day feels bad. I'm going to start really slowly here and establish this as my 1st quarter goal:
Do SOMETHING Every Day
The following will count:
Walking/Hiking
Bicycling for fun or transportation
Music gig (this is 3 hours of standing/singing/guitar playing, plus setup and tear down)
Swimming (once the pool is ready to go)
Kayaking
Any type of resistance training
Yoga/Pilates
Yard work/heavy house work - 30 minutes or more
I'll keep track on my Google Calendar
-Do SOMETHING physically active every day
Wouldn't that be a higher limit?-Do SOMETHING physically active every day
I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?-Do SOMETHING physically active every day
I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
I'll get all the new people added tomorrow.
Don't forget the current question: what do you use if you log your workouts?
Wouldn't that be a higher limit?-Do SOMETHING physically active every day
I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
I'll get all the new people added tomorrow.
Don't forget the current question: what do you use if you log your workouts?
*Sigh* Here we go again!
Firstly, a recap on last year's goals:
Drop >= 25.2lbs of fat:[/b] I lost 15, then bounced back to 215 by the end of the year. I haven't weighed myself over the past few weeks but I feel it will be around 220lb. Failed
3 sets/10 pull ups: I could probably do 8/5/4 at the moment. Failed
Complete 5K: I managed to get up to 3k before the tendonitis started to flare up again. Put this one on hold. Failed
Static hold 3rd-world squats: Nope. Failed
'Resolve' patellar tendinosis in knee: Took me until September to go and see a physio due to me thinking the internet could solve it for me. Did some treatment and I'm still working through the rehab but I think it's improving, so I'll count this as a tentative win. Passed
Once patellar tendinosis is resolved, start weight training: Part of the rehab for my tendonitis is leg press which has effectively forced me to going to the gym. I started weight training again whilst trying to not mess up the knee rehab side of things. Passed
This year I'll be using my experience of last year's goals to tailor more realistic targets.
Goals for 2017
Achieve and maintain 200lb body weight: Until I weigh in tomorrow I'm unsure how much I have to lose but based on my insulation I expect it to be around 20lb. I'll be putting in a stretch target of 190lb but I won't hold myself to this.
3 sets/10 pullups: This will be achieved this year. Part of my weight training regime includes weighted pull ups. Hitting my target weight will definitely help as well!
Do all I can to improve patellar tendinosis in knee: It has to be done.
Hold a third-world squat for 1 minute every day: A minute a day can't be too difficult, right?
Go hiking at least once a month: Started new years day off with a lovely hike around Loch Lomond in Scotland. My new walking boots were fantastic.
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
complete a bar muscle up
achieve one arm pull up
Do you watch barstars on youtube/intagram? There are a lot of instructional videos there. Check this out: https://www.youtube.com/watch?v=PMEhv0-WC34 (https://www.youtube.com/watch?v=PMEhv0-WC34)
I also want to do a bit of bouldering this year. I tried it ages ago.
This year I'll be using my experience of last year's goals to tailor more realistic targets.
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
Oh I do like this thread! It's always interesting to see people's fitness goals.
Mine: Get my bjj blue belt. Got a lot to learn but that's part of the fun.
My S&C will be this
http://www.tomfurman.com/product/armor-war-augmented-bodyweight-training/
And this:
http://www.strongfirst.com/kettlebell-simple-and-sinister/
Plus a bit of running and yoga.
QuoteOh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
I plan on getting this done this week sometime. I just haven't been able to get a time where my wife and I are both available to get the measurements and take a photo I would like to do quarterly update photo and measurement as well.
[...] cat vomit[...]
I am going to join this gauntlet this year! Last year I achieved my goal of getting below 125 lbs. This year's goal is to get stronger. As for actual, trackable goals:
[...] cat vomit[...]
I had to google that. Awesome.
That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.
Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing), if you want to upload an anonymized version of your log
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.
Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing), if you want to upload an anonymized version of your log
Sure happy to share. It's nothing fancy but some might find it useful. I'll try to upload it today with some example data of how I use it.QuoteOh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
The pics aren't showing up for me, so it wasn't clear to me what you were going for with the pose or what exactly is in the "baseline"' pic. Is this a problem on my end?
I'm here to get back into it this year. I haven't set specific goals yet (other than no booze and no eating out in January, which are health and not fitness goals) so I will come back with those once I figure them out.
I am a serial fitness hobbyist, I like the gym, I love yoga, I've played around with crossfit, power lifting, strongman lifts, and bodybuilding. I traded bodybuilding competitions for yoga teacher training last year. It has done wonders for my mental health but I miss my lean body. Now that I am a yoga teacher (I teach 2 classes/week) I have to keep yoga at the forefront of my goals to stay current, but I want to find a way to get lifting back into my life. I think I just need to make some changes to my routine and what I consider a good day at the gym. I used to spend 1-1.5 hours lifting 5-6 days a week plus cardio. I just don't have the time (or the desire) to make that happen anymore so I need to make a plan that involves 2 or 3 days a week of lifting that can be done in less time if needed. I can do yoga on my own, but getting to classes is important to me.
BJ I love your daily minimum list, I could stand to use a similar one.
BJ I love your daily minimum list, I could stand to use a similar one.
I can't take credit. My friend made one when her baby turned ~4 months and she was having a *really* hard time doing anything, even though her daughter is pretty "easy", as far as babies go. Anyway, at the same time I was fighting some depression issues of my own (not the first time, it happens periodically) and having a hard time getting things done, so I made one as well. We're both the sort of people to be helped by having a schedule and a checklist, lol. Really worked well for both of us!
I hope you share yours if you build one =) It's hard to strike a balance between sustainable but still useful!
BJ I love your daily minimum list, I could stand to use a similar one.
I can't take credit. My friend made one when her baby turned ~4 months and she was having a *really* hard time doing anything, even though her daughter is pretty "easy", as far as babies go. Anyway, at the same time I was fighting some depression issues of my own (not the first time, it happens periodically) and having a hard time getting things done, so I made one as well. We're both the sort of people to be helped by having a schedule and a checklist, lol. Really worked well for both of us!
I hope you share yours if you build one =) It's hard to strike a balance between sustainable but still useful!
That makes a lot of sense, I go through those phases periodically as well as much as I hate to admit it. I'll share once I have it crafted!
Also, what was the name of the book you read for the pregnant athlete? I'm realizing I should probably be prepared to structure my gym routine a bit differently.
OK, I uploaded the spreadsheet I use to the google drive Jordan linked. I was too lazy to cut out all my data so you guys can see all the dirty details of my lifting history and how I use cell notes. I only started using this in September so the data doesn't go back to far, although I have been adding some stuff from written records when I can, especially the 1RMs. Note that the dumbbell maxes refer to the weight of each dumbbell and the 8-7-6-6-5 sort of notation in the notes is the rep scheme (for dumbbell variations I usually find a max effort weight at a certain rep and then follow up with as many reps as possible at the same weight for 4 more sets.
FWIW.
OK, I uploaded the spreadsheet I use to the google drive Jordan linked. I was too lazy to cut out all my data so you guys can see all the dirty details of my lifting history and how I use cell notes. I only started using this in September so the data doesn't go back to far, although I have been adding some stuff from written records when I can, especially the 1RMs. Note that the dumbbell maxes refer to the weight of each dumbbell and the 8-7-6-6-5 sort of notation in the notes is the rep scheme (for dumbbell variations I usually find a max effort weight at a certain rep and then follow up with as many reps as possible at the same weight for 4 more sets.
FWIW.
You want me to pull that down, anonymize it and re-upload it?
- 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
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)
- 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
AerynLee,
Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
Sorry about your tendonitis mate :(
I had it bad in my elbow all summer and fall but it seems to have finally resolved itself with rest.
I am into strength training for 18 months now, here are my 2017 goals
Squat 5x360 (actualy 5x325)
Deadlift 5x445 (actualy 5x410)
Press 5x142.5 (PB 5x132.5)
Bench 5x200 (PB 5x185)
Baseline metrics and the first before picture*
Today:
(https://lh3.googleusercontent.com/vN3ZSUklqMCyibaE14YvdR-xKaSE3I4MZMkZOAC_RECtmEP3MClCCq0HApLQeeMSf07Ti2rXIp6rJfpakaoMVgDz4F_zX308_AeYqsUB8OUMcNkDIVy1mwKwqCZQ4xQRYW4Hay6sLMhgCUnz9CWwZWxmxOcDSjhw2pA_-xtGELhXHBaPGUPkJvQp8HgFkcBi9ZXb1MRCwZ_RMYVWaT1jf05wNaAoGKXzMvmslCWgl1j9ohdcTlwpQwbFifZT8ZcaBRibc-ndwVDKnw21EsBm-quBJHs5zqIMnJnx_sIFWR0uL2kF6PA0BUfzQmFF_MYoFUY9jyHKg6IgwEHqaqIpq8lLWkeXSrSutz3p_xMo5T0abG-ye2QaufU8RN_FLnSm54IDktbwGJKbfbERVixKXKdygu-yPryATuRN7NhbWsDbGUPcS1yNnUAGNk0AR-pA2rNqO_07n_C32S6xthOcj6Mzlq_y67kTeO67mpwV3-tkhefHM_L2MGIlZsvpHvsNcSFF31Qf_ErOIpYQ601SXbjcrzzlZWjv__izG4PogMn7EYC1ZQ5daoGMnCim5cvjSW5Jrsj5c5CJOXYVgL97pCuDsktLgGnqBtCMb_DTEyjYHSUtJFbhBBVUEAl0BqwjxJ5pGtyRCvj_UDaSo53q-u8Mt9XdntPMnlDE95sEukI=w540-h960-no)
Baseline:
(https://lh3.googleusercontent.com/bCGLliYXkauHIn3_1g6UVsX5eawud949vlcCtefae7rM1D93tDqfDP3msTa61Jy8gCKCoZLLLvy0offZQcEB-yw0ZPE51UJdSq-oczFhQFYSyfFGcdeH_GPd3RDXGpB4TTfqlGyCTGZ3EbVgLAjCkmioCEimp38WY8WXN8m5RPUZ8m2pb7Gyo9MQP3Jlk__4YDE-3yz6xeBuLDLNSPYGK8WfL2g22bFE5fLpgeXEIEx9p2XjcWab04wRKe3a9pm66_bHqAYJtBeDXxQPJp3_nWIR47dy1e2Q1I6YunG3NeJKd2lEWHKIhbhsmxFY3tCadtIIP3yuxBWxY9d1EIX1TYsXZS7rJFSlNch5lBzTXJKekFjZb9Ui9uNGUv5wb512vhz1FDJfhGrO0_KgAJ1hoO5bYbrUhjwUEj8kEMwpTfQ6l61tFHProwYFhNZA9a1IEX1D_LIzmrLQ_4Q4I4GqInWTr9gkGfuxL378gNBoiIbFWfhqWv2ct3WnY1a8a949IyVRtDHnz2xcWH0sGmQRmrl9PKQyeUnUk9PvPWhblWUplzshBgaut4qA-ppyRRKM5FudGsxoi8u0ngqClzIiH7xQMbZ2svV0NG3F0Wo4YiaFFWEN8M41NMCHSGDuqBrVp6zYUnFZZGTL4CgTZREKjvgpLui3odL-W0YzH17JZl0=w328-h301-no)
*The not enforced fun 'rule' is that the first person to post determines the pose. I tried to do the splits like Zikoris last year. It was not pretty.
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)
- 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
AerynLee,
Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
I am into strength training for 18 months now, here are my 2017 goals
Squat 5x360 (actualy 5x325)
Deadlift 5x445 (actualy 5x410)
Press 5x142.5 (PB 5x132.5)
Bench 5x200 (PB 5x185)
These are really solid numbers for just 18 months training. Especially the squat and deadlift. Your press is really high in comparison to your bench. Have your tried playing around with your grip on bench? I wonder what your sticking point is...
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)
- 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
AerynLee,
Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
...
Unfortunately not. Two in KC and one in Indiana. Spartan in coming to Colorado twice but the dates won't work for me.
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.
Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.
Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.
Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.
Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.
Booze was primarily the cause of the last half of last year being a back slide for me. Good job keeping it in check!
I will jump in as a reminder that, while it's worked out find in the past for people to MENTION their nutritional goals, DISCUSSING them has been a flaming dumpster fire of disaster. If anyone wants to discuss the relative merits of various dietary paradigms, I highly recommend doing so outside of this thread =)
(Friar, you didn't do anything wrong, just trying to head of a common debate before it happens!)
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.
Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.
Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.
Booze was primarily the cause of the last half of last year being a back slide for me. Good job keeping it in check!
Also, one of the things that helps me when I start thinking like "It's only a couple of days in" is to reframe that in a way that capitalizes on the fact that maintaining a 100% success rate is way easy at the beginning of the year, and all one has to do is whatever is planned today to keep that up.
So you are at 100% so far. Don't forget that!!
I will jump in as a reminder that, while it's worked out find in the past for people to MENTION their nutritional goals, DISCUSSING them has been a flaming dumpster fire of disaster. If anyone wants to discuss the relative merits of various dietary paradigms, I highly recommend doing so outside of this thread =)
(Friar, you didn't do anything wrong, just trying to head of a common debate before it happens!)
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.
Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.
YAY I AM JOINING Again!
Goals:
- Deadlift body weight (118lbs)- at 85lbs on 1/1
- Back squat body weight (118lbs) at 75lbs on 1/1
- Bench press 100lbs - at 55lbs on 1/1
- Run another half-marathon at some point this year
- 100 hours of yoga
- Average 5 days/week of working out (bike commute not counted)
- Bike more miles than 2016 (>2,518)
- Be able to do the fucking splits
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.
Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.
Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.
Do you have anything heavy you can use to squat with in the house? Dumbbells for goblet squats? Even a suitcase with some books in it can work for bear hug squats.
YAY I AM JOINING Again!
Goals:
- Deadlift body weight (118lbs)- at 85lbs on 1/1
- Back squat body weight (118lbs) at 75lbs on 1/1
- Bench press 100lbs - at 55lbs on 1/1
- Run another half-marathon at some point this year
- 100 hours of yoga
- Average 5 days/week of working out (bike commute not counted)
- Bike more miles than 2016 (>2,518)
- Be able to do the fucking splits
Yay! Love the splits goal especially!!! I've been working on mine as well.
Do you do them side splits or front splits?
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.
Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.
Do you have anything heavy you can use to squat with in the house? Dumbbells for goblet squats? Even a suitcase with some books in it can work for bear hug squats.
.....YES.
-1 for my ingenuity lol. I have a kettlebell I've used for goblet squats before. It's only 35lbs, not the 45lb bar, but it's better than nothing! Thank you for the reminder.
Also, it was a nice ghetto DIY version. Here's a link to plans if anyone wants to play with that. http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm (http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm) I got the weights free of CL. It's held up for 8 years now.
I set a ton of goals in the 2016 challenge and only successfully attained ~50%. I realize now that some were unrealistic and I didn't have much structure to my approach.
This year I have goals in 4 categories - Strength, Endurance, Speed, Physique
Strength
Deadlift 625lbs
Squat 495lbs
Bench 365lbs
Compete in at least 1 USAPL Powerlifing meet.
Endurance
Run a half marathon
Complete Ironman Lake PLacid 70.3 sub 8 Hours
Do one Century Cycle Ride (100 miles +)
Swim 1+ mile open water.
Speed
Run a sub 7:00 Mile
Run a sub 24:00 5K
Run a sub 50:00 10k
Beat last year's Sprint Triathlon record
Cycle 25 miles in 1 hour
Physique
Drop 25lbs by my 30th birthday (May 9th) Currently 234.8lbs
Get to sub 200lbs by September 10th 2017 ( IMLP 70.3 race)
Keep lean body mass above 175lbs
I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). I did change one thing, just because I'm aware of some stuff from last year. Normally I say lose XXlbs of fat. I didn't do that with you, just because I think that the loss you are talking about will probably be some muscle, right?
Yay! Love the splits goal especially!!! I've been working on mine as well.I've been trying to do front splits mainly, because I'm hopeless at side splits. I look like a beached whale trying to get into side splits.
Do you do them side splits or front splits?
Indiana is a 10 hour drive away but we go there 4-5 times a year because our families are in the central part. The race I'm doing there is the Rugged Maniac in southern Indiana since it's a weekend we're always back anyway. What's the one in your town? Feel free to PM me if you want to keep the location private. Probably won't make it this year but I'm keeping tings in mind for the future...
Unfortunately not. Two in KC and one in Indiana. Spartan in coming to Colorado twice but the dates won't work for me.
Not sure which race is the Indiana race, but the Warrior Dash here was nice the last time I ran it a couple of years ago. I also know several people who did the Spartan Sprint in Indiana last year who really enjoyed it.
If you are close to Indiana (not sure since you also mention KC) and looking for a challenge, the small, north central town I live in has a pretty tough mud run in July. They say it's three miles (lie). The obstacles tend to be harder than Warrior Dash (I, uh, had to do the burpee penalty a couple times) and the mud pit area is ridiculous, but it's a lot of fun. Not bad even without a team because everyone helps everyone. Happy to share details if you want them.
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.
I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.
We have a large one we use for mobility work- opening back the shoulders and such. Like so: https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg (https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg) I've found that to be wonderful, and the foam roller is still left over from when I was in PT after a car crash. I lovelovelove that stretch.
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.
I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.
We have a large one we use for mobility work- opening back the shoulders and such. Like so: https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg (https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg) I've found that to be wonderful, and the foam roller is still left over from when I was in PT after a car crash. I lovelovelove that stretch.
And of course this is one area where KStar is awesome. This is one SirB does sometimes: https://youtu.be/LuJcHe_EebA (https://youtu.be/LuJcHe_EebA)
We also have a lacrosse ball that we play with when using the standing desk, and SirB used it pretty heavily for a few months to improve his ankle mobility to help his squat.
I would say, don't just barrel in without reading and knowing what you're doing. People can, and have, hurt themselves with mobility work. Like everything else, you have to educate yourself and be sensible and such. #disclaimer.
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?
Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)
I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?
Mind if I jump in? My goals:
<=15% bodyfat
225 bench press
305 squat
365 deadlift
These might be lofty goals coming from where I'm at now, but I've hit bigger numbers back years ago just floundering around for a couple years so I think it's doable on a good program if muscle memory is really a thing.
Mind if I jump in? My goals:
<=15% bodyfat
225 bench press
305 squat
365 deadlift
These might be lofty goals coming from where I'm at now, but I've hit bigger numbers back years ago just floundering around for a couple years so I think it's doable on a good program if muscle memory is really a thing.
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?
Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)
I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?
First, re: foam rollers. I have a love/hate relationship with my foam roller. I started using one last year when, after years and years of back and hip problems I switched from a regular chiropractor to a professional who combines chiropractic with ART, and he got me hooked on the foam roller. It's been transformative. But it is NOT a pleasant experience. I have only used one therapeutically, but it has provided a ton of relief (I only had to do 4 ART/chiro sessions and have been able to maintain the results through foam rolling). The most useful piece of equipment I've ever purchased (the lacrosse ball comes in a close second).
My goals: worked out again today, first thing in the AM, for which I am immensely proud of myself. Also took the dog for a walk despite it being a whopping 7 degrees out. AND, perhaps the biggest win, I've only had one drink so far this week. Am sure I will have a few over the weekend, but I'm on track to be well within/below my booze goal for the week.
Got you added LWTG.
Good to see you back, LWTG! I'm glad your shoulder has healed enough for you to get back on the bike.
Where are you at now? =)
tallen, I got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).
What's ART?
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?
Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)
I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?
I've also heard not to stretch before weightlifting but afterwards or on off days is fine. Like you I'm not sure though.
PowerMustache, SachaFiscal, 2300, adizb. You've all been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Now start/continue kicking ass!!
Again, please double check the listed goals to make sure I got the right. Adizb, I didn't see how many reps were in your set for bench presses, so I left that a question mark.
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.
Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.
I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.
But I'm getting old and need some muscle somewhere on my body.
Anyone been in my shoes and overcome it without being hit by lightning or something?
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.
Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.
I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.
But I'm getting old and need some muscle somewhere on my body.
Anyone been in my shoes and overcome it without being hit by lightning or something?
Follow Sleep Rules > 95% Success Rate!!! (347+ of 365 days)
Not sure if that's helpful though!
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.
I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.
Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.
I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.
But I'm getting old and need some muscle somewhere on my body.
Anyone been in my shoes and overcome it without being hit by lightning or something?
my willpower got tested today...
So all in all I got a little bonus workout consisting of a 1/2 mile bicycle sprint
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Last year I didn't know what I was doing. This year I still don't, but I think I've got a good, realistic-but-fantastic-for-me list this year. Could you add them for me, jordanread?
- do 3000 push-ups
- run 100 miles
- lose 1 inch off waist
I've got a PT test when I get back to the States, and I'm not looking forward to getting back into running regularly to prep for it. I'm up 15 pounds from when I last tested, and I don't think my knees are going to like it.
Any tips for easing back into running after bulking for a while?
PowerMustache, SachaFiscal, 2300, adizb. You've all been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Now start/continue kicking ass!!
Again, please double check the listed goals to make sure I got the right. Adizb, I didn't see how many reps were in your set for bench presses, so I left that a question mark.
I'm throwing my hat into the ring here with the following:
-15 minute two mile run
-65 pushups in two minutes
-70 situps in two minutes
-plank for 5 minutes
I started New Years with:
-20 minute two mile
-1 minute plank
-30 pushups before failure
This week I'm at:
-17:45 two mile
-1:30 plank
-35 pushups
I haven't tried doing pushups or situps for time yet, just several sets for exercise. I've been doing pushups until muscle failure and seeing how many I can do at once. Generally speaking, if I can do 50 reps of pushups and situps in the first minute then I'll be pretty close to my 2 minute goal.
I'm also getting into some minor weight lifting starting with a lot of squats. I have almost no experience with weight lifting so I can't really lay down any quantifiable goals as yet.
Do you mind sharing a little more about your sleep issues/rules? I know this is tangential to the strength topic but I personally struggle falling asleep and wonder if you have the same problem and how you deal with it.
Follow Sleep Rules > 95% Success Rate!!! (347+ of 365 days)
Do you we post updates as we go along in our progress? If so, do we modify our original post or just add a new response at the end of the thread? I want to keep up on other's and my own progress as we go through the year.
I can't wait for better weather - so miss my outside activities!
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
My fitness pal calorie counter is pretty good. Link is in the resource post. It's not just calories.Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
I like lose it. For some reason I've had trouble making an acccount on my fitness pal. I lost about 20 pounds a year+ ago using lose it. I was able to enter recipes and calculate servings based on the ingredients, which I found helpful.
Yuuuupp. Congrats, you are 100-500% more badass than me.my willpower got tested today...
I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
I like lose it. For some reason I've had trouble making an acccount on my fitness pal. I lost about 20 pounds a year+ ago using lose it. I was able to enter recipes and calculate servings based on the ingredients, which I found helpful.
Following
what a bummer today...
Decided to hit the gym after work, work some legs + cardio with my brother. Was looking forward to it the whole day and when i finally got to the gym, surprise! We cant go, i can but the guest entry for my brother wont work since its past 9pm, apparently those are the rules. Then the guy at the desk says: "dude, do you even go here?" I didnt pay him much attention since i was bummed we couldnt work out, but rude much? yeah i fucking come here to the gym im a member of....
then he adds we can buy a guest pass for one day.. for only $20... ?!?! monthly membership is 9 dollars, but he wants to charge 20 for a single day. wow what a deal... fuck off! we'll just come tomorrow during the day. What a let down... a terrible way to end the day.
Curious what others have found to help with muscle fatigue. I stepped up quite a bit this week and I'm feeling good, but I put in 3 hours on the bike trainer, a few miles swimming, and a couple runs. I am a little sore, but work on rolling my muscles and the heating pad and it doesn't bother me much. However, what does catch up with me is tired muscles. Ultimately last summer I really overtrained and need some sort of recovery routine that isn't just sitting on my butt three days a week.
I like to exercise, and aside from that often things come up in my schedule that foul my plans. So I tend to take every opportunity to workout, and then if my plans don't get screwed up, I might not actually get just a reasonable rest day.
Lost four pounds!
Curious what others have found to help with muscle fatigue. I stepped up quite a bit this week and I'm feeling good, but I put in 3 hours on the bike trainer, a few miles swimming, and a couple runs. I am a little sore, but work on rolling my muscles and the heating pad and it doesn't bother me much. However, what does catch up with me is tired muscles. Ultimately last summer I really overtrained and need some sort of recovery routine that isn't just sitting on my butt three days a week.
I like to exercise, and aside from that often things come up in my schedule that foul my plans. So I tend to take every opportunity to workout, and then if my plans don't get screwed up, I might not actually get just a reasonable rest day.
Lost four pounds!
Yay on the four pounds!
I do mostly cardio and end up with tired muscles too... here are my go to recovery things: Hot soak with epsom salts (okay, any excuse for a hot bath), compression socks (Hey, I know the jury is still out, but if they are a placebo, they are a placebo working on my mind), gentle yoga (my rest day each week usually involves a short yoga routine from youtube), and throwing an extra occasional slow, very short run. That last one might seem counter-intuitive, but I sometimes find I actually recover faster if I do a very slow 1-2 mile run on an off day. A guy in my local run club who has been coaching cross country for years suggested it and it really seems to help.
Also, Jordan has me thinking about creating my own Choose Your Own Adventure-style workout, so... yeah, that's fun, or will be if I ever actually do it!
Please send me your motivation?
I have a ton of work to finish today, and am halfway, and I'm struggling to go to yoga at noon, even though I work a 2-6 work-trade shift at the yoga studio so it make perfect sense, I'll already be there. Please send me your motivation?
Also I'm on a 25-days streak of an hour of working out every day that I would like to continue.
I was going to work on my handstand this year since I finally nailed a headstand last year but I need to talk to my doctor first, I'm not sure if handstands and pregnancy are a good idea. ;)
I did it! I was the last person in the class because the bus was super late due to our never ending snow, but I did it: thanks y'all!
Just posted about this in a journal thread and thought it would be relevant here as well. For those interested in strength sports, there is a great documentary on Netflix right now about Eddie Hall, one of the top World's Strongest Man competitors and the world record holder in the deadlift (at an INSANE 500kg/1100lbs). I recommend it with no reservations. I think even non lifters would find it pretty interesting and compelling.
I have arthritis in my left shoulder, a slight separation in my collarbone, and I've had meniscus surgery done on both knees, the most recent being a year ago. In the past I've been great with pull ups, but it's easy for me to strain my shoulder since I've pulled it a few times over the years. I'm 36 years old, 5'10", and weigh 165 pounds.
Can I join in here? I have a fitness goal for 2017 that I am going to try like hell to meet. I want to do one pull up and five push ups. And lower alcohol to three drinks per week.
[...]
Fuck you cancer.
I plan on following wendler 5/3/1 all year to accomplish this. I know I left a little in the tank on the deads and squats so I hope I see some big gains there. I've always sucked at bench though thanks to a 15 ft wingspan.
Can I join in here? I have a fitness goal for 2017 that I am going to try like hell to meet. I want to do one pull up and five push ups. And lower alcohol to three drinks per week.
...
Fuck you cancer.
Can I join in here? I have a fitness goal for 2017 that I am going to try like hell to meet. I want to do one pull up and five push ups. And lower alcohol to three drinks per week.
...
Fuck you cancer.
I'm sorry you had to go through all of that, Trifele :(
Yes, fuck cancer!
Let's get you into the shape you need to be in to counteract that matectomy! I'm cheering you on!
Does that make today 26 in a row?Today will be 28, or even more exciting: 100% of the days in 2017.
Does that make today 26 in a row?Today will be 28, or even more exciting: 100% of the days in 2017.
The downside is that the stuff that gets me excited about exercising is also ... not mustachian. Stuff like ordering those new bluetooth earbuds I've been eyeing, or a nicer yoga mat, or more workout clothes (my supply was dwindling, and if I am forced to either do laundry or skip working out, sometimes that's too much of a temptation and I skip working out). I also get excited to do active things that cost money every couple of weeks (went skiing last weekend, am trying out an aerial yoga class this weekend). At least I'm saving money on booze?I found that working out is a very mustachian habit if you can resist exactly what you're referring to, which is a problem for me as well. I found that Classpass was super useful at frugally getting my high-end workout kick in (plus you're incentivized to go often in order to make the marginal cost as low as possible). When I was working a stressful political job, I found exactly what you're talking about super-helpful around booze - working out instead of drinking a whiskey to relax. There's a reason so many workaholics are either marathon runners or alcoholics (sometimes both). Fast comedown = Quick release of stress = ideal for workaholics.
Thanks for the inspiration, guys! On January 4, I spent an hour or so reading this thread, and then went to the gym. I've exercised/done something active every day except one since then (damn hangover). I'm on a roll. Bonus is that exercising in the evenings interrupts my habit of having a glass of wine after work to relax, so I'm drinking less (another thing I want to focus on in 2017).
Hedge, does this mean you can mark off your Identify program goal?
QuoteHedge, does this mean you can mark off your Identify program goal?
Yup. I think so.
The downside is that the stuff that gets me excited about exercising is also ... not mustachian. Stuff like ordering those new bluetooth earbuds I've been eyeing, or a nicer yoga mat, or more workout clothes (my supply was dwindling, and if I am forced to either do laundry or skip working out, sometimes that's too much of a temptation and I skip working out). I also get excited to do active things that cost money every couple of weeks (went skiing last weekend, am trying out an aerial yoga class this weekend). At least I'm saving money on booze?I found that working out is a very mustachian habit if you can resist exactly what you're referring to, which is a problem for me as well.
Last year I worked out 5 days/week on average and only had one pair of workout pants for much of the year, plus I wasn't buying clothing the entire year. The thing that I found worked well: 1) hand washing as soon as I get home and then hanging to dry and 2) Clothing swaps! People have SO MANY extra workout clothes they've abandoned they're happy to pass on. They're also quite cheap in most resale shops. Also, if you like the high-end brands for pants (understandable), check out Poshmark to buy them used for 50% or so off.
Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.
As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.Yea, the "new" workout pants I got are great after my year-long clothing ban makes me feel awesome. Also they're so nice to pet ;) Which is why it's worth it to buy two quality pairs and then not buy anything else!
Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.
Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.
As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.
Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.
Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.
As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.
I cannot explain how awesome it is that other people are using the term mirror lust. I'm probably going to write a bit about my viewpoint when it comes to working out, but in short, I love the idea of minimalist working out. No gym for me, but I do know that's why they have mirrors there. :)
Mirrors for our homegym are an eventual 'very nice to have'. Especially for lifting, it is SO nice to be able to check your own form without playing the phone recording game, lol.It was a dream (and coincidentally the year I finally made junior nationals) when I finally got to train in an elite figure skating rink (http://www.lakearrowhead.com/iceskating.html) that had mirrors lining the walls (and a ballet barre). Checking form & working on port de bra was so much easier. The best you usually get in a shared hockey/figure skating rink is some mirrors far away behind the penalty boxes, hard to check form.
I cannot explain how awesome it is that other people are using the term mirror lust.
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.
Look at that, knocked out one of your goals already :)I'd say I set myself up with an easy one to start, but it still took me three weeks to get here!
This one has been tossed around on here and my wife and I did it a few years ago -
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
Good luck getting going and hitting your goals!
Kayaking sounds fun, where have you done it in the area?
Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.
Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.
As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.
I cannot explain how awesome it is that other people are using the term mirror lust. I'm probably going to write a bit about my viewpoint when it comes to working out, but in short, I love the idea of minimalist working out. No gym for me, but I do know that's why they have mirrors there. :)
Mirrors for our homegym are an eventual 'very nice to have'. Especially for lifting, it is SO nice to be able to check your own form without playing the phone recording game, lol.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.
Very cool! Will you take an aerials class some day?
Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.
Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.
Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.
Weighed myself a few days ago at 155 lbs which is a bit light for me.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.
Very cool! Will you take an aerials class some day?
Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.
Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.
Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.
Weighed myself a few days ago at 155 lbs which is a bit light for me.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.
Very cool! Will you take an aerials class some day?
Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.
Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.
Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.
Weighed myself a few days ago at 155 lbs which is a bit light for me.
Well yes and no. If you are lifting too heavy it's definitely possible to strain the lower back by starting to round it before realizing you shouldn't keep trying. This is why I always recommend beginners err on the side of dropping the bar over grinding until they have a strong feel for what kind of pull should be grinded. Also, even a well executed deadlift works the muscles in the lower back and if you have preexisting issues, could feasibly exacerbate them. Alternatively, a weakened lower back might lead to improper form as you try to compensate. But broadly stated: yes, deadlifting is safe for the lower back.
Personally, I find heavy squatting to be much harder on the lower back than the deadlift. If you have lower back issues and can find a belt squat machine, I highly recommend that alternative for at least one squat day/week.
I ran 5 miles yesterday, which is the longest run I've ever done. It was a six mile loop and I walked the last mile. I walked the whole loop today. I also went in the ocean and did a couple 400 ish yard swims in open choppy water.
I've been terrified of open water swimming and wigged out at my first triathlon last year. I am currently on vacation in Florida and the yellow flags are up. Water is choppy and it is windy out. I asked at the lifeguard stand if it was safe for me to swim out and swim down to the next stand. The lifeguard was just going on break and said he would swim with me 😀. So not only did I get to do the swim I got a cute personal lifeguard to go with me. 💕😜
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.
Welcome to the 3rd Annual Strength & Fitness Gauntlet, for 2017!
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
4million steps
5000 pullups
12000 pushups
lots of bouldering
climb at the V5 level consistently and V6 level occasionally
lose ~10 lbs of fat (<15% body fat)
complete a bar muscle up
achieve one arm pull up
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P
You get that physique just from powerlifting? You don't look like the image of the strong fat powerlifter I have in my brain. What kind of diet do you follow? Just curious, i'd love to have that level of leanness and muscularity.
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P
You get that physique just from powerlifting? You don't look like the image of the strong fat powerlifter I have in my brain. What kind of diet do you follow? Just curious, i'd love to have that level of leanness and muscularity.
TFS does indeed have a great physique and I imagine diet is the main reason, although powerlifting definitely helps build muscle.
The "fat" powerlifters are generally either world-class elite (and even some of them are fairly lean), or just lazy (and/or indifferent) amateurs. The quickest way to get strong is to lift heavy and eat big. No calorie counting or fretting about the waistline allowed. It's pretty hard to maximize strength gains while staying super lean, but if you want to get big, and more importantly, dense (most lean-ish powerlifters I know weigh 10-15% more than most would guess), powerlifting is the best game in town, imo. Diet can always lean you out once a desired size is reached, as long as you don't get too chubby and mess up your metabolism.
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.
Thanks, jordanread! I didn't expect you to add "join S&F thread" to my actual goals, but it is nice to see it crossed off up there.'
My challenge for this year is to ride more days than not in 2017. Be nice to get back down to race weight too.
I'm in. My goals for 2017-
Fatty powerlifter/strongman here.
Bodyweight: 265
Squat: 550
Bench: 405
Deadlift: 650
315 Overhead on an axle and a log
400 stone to a 52" platform
No injuries
Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.
Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.
I do wonder if a there is such a thing as a "clean bulk". I know it would most certainly take longer, but I'm curious if that's a thing.
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.
Thanks, jordanread! I didn't expect you to add "join S&F thread" to my actual goals, but it is nice to see it crossed off up there.'
Starting with a win is a good way to start. :DMy challenge for this year is to ride more days than not in 2017. Be nice to get back down to race weight too.
GT, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). That is a pretty awesome award. I didn't bother googling it, but is that based strictly on distance, or something else?I'm in. My goals for 2017-
Headwinds, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.Fatty powerlifter/strongman here.
Bodyweight: 265
Squat: 550
Bench: 405
Deadlift: 650
315 Overhead on an axle and a log
400 stone to a 52" platform
No injuries
Brute, I was hoping you'd jump in here. Fortuitous timing with this discussion. I think I've got your goals correctly added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). You may want to double check, just to make sure that I got them down correctly.Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.
I do wonder if a there is such a thing as a "clean bulk". I know it would most certainly take longer, but I'm curious if that's a thing.
My challenge for this year is to ride more days than not in 2017. Be nice to get back down to race weight too.
GT, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). That is a pretty awesome award. I didn't bother googling it, but is that based strictly on distance, or something else?
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
I gotta assemble them all now and mail them! That's what I want to do instead of the gym.33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.I gotta assemble them all now and mail them! That's what I want to do instead of the gym.33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
Also I'm on deadline at work!
Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.Very true. That's why you see all the crustpunk zinesters outside Kinkos doing burpees.
I may have saved your life. You are welcome. Now get there!Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.Very true. That's why you see all the crustpunk zinesters outside Kinkos doing burpees.
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish
Posting here for some accountability. I've been doing okay on my 2017 goals so far and I love seeing everyone else's goals here so I thought I'd join in. For some context: I'm a 27 yo female, who works a desk job that I love (other than the sitting all day part), but I'm also a Krav Maga instructor and I want to try and get myself into better physical condition so that I can train harder and be a better instructor.
That's at your house?! I wish we were neighbors.
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ishWAIT DID YOU SAY HOME GYM? I need more backstory here.
Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option.
Oh trust me, I know. My wrists always suck so I have to do everything on my knuckles or forearms. But wrist was generally angry enough last night it wasn't even having any weight bearing activities. Folding paper in half was not a happy wrist activity. RA sucks.
Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option.
friendly reminder that if your wrists hurt, planks (regular and side) on your forearms are also quite effective :)
WAIT DID YOU SAY HOME GYM? I need more backstory here.
WAIT DID YOU SAY HOME GYM? I need more backstory here.
I work 12 hour shifts. I live in a town with no rock gym. I had a spare building with 12' high ceiling. I built myself a home rock gym. Not very mustachian at all but I never have to pay gym dues again so there's that. And I ask for donations when friends come over to train and they usually kick down a fiver or so which eventually will offset a little bit of the cost. Just don't tell my HOI
Can someone please help me hate running less.A few years ago I was looking into how to fix some problems with my stride. I borrowed "Chi Running" from the library, and for me it was helpful for becoming more efficient - I ended up with less up and down movement and I was visualizing my legs more as continuous motion like locomotive wheels, and less as pushing off over and over again. I got the book as an audio book so I could listen to it with headphones while I was outdoors trying out different strides.
I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish
(https://c1.staticflickr.com/1/704/32133988200_177cf574a2_b.jpg)
(https://flic.kr/p/QXz6aj)
Umm, so I didn't make it to the gym yesterday despite the nice encouragement from here. Just ended up being a higher priority to get my zines folded, make dinner, and finish a blog post for work and get to bed on time. Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option. I did get in 9 miles of biking as part of my normal commute, but I broke my 23-day gym streak :( Oh well, time to rebuild it again! Did make it to yoga today, too.
Can someone please help me hate running less.
I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.
Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.
Thanks for any ideas!
305 for 2 reps: https://www.instagram.com/p/BPtPnI5DBDq/?taken-by=skinnin_kinnon
305 for 2 reps: https://www.instagram.com/p/BPtPnI5DBDq/?taken-by=skinnin_kinnon
BOOM
Can someone please help me hate running less.
I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.
Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.
Thanks for any ideas!
Can someone please help me hate running less.
I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.
Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.
Thanks for any ideas!
Things that help my run disliking, but triathlon loving husband:Dude loves nothing more than getting lost in his own head while swimming lap after lap in the pool, but he cannot do that on runs for some reason. So he does things during runs that helps to keep his mind otherwise engaged.
- running with a partner.
- Podcasts and audiobooks rather than listening to music. He gets lost in the story.
- Speed and hill work. He enjoys a running workout more than just going for a run because it keeps his mind engaged better.
If you get a lot of side cramps, make sure you are taking deep breaths through your mouth. A lot of times slowing my pace a bit and a few deep breaths can help. Also, and this sounds dumb (and I'm certain looks ridiculous), but when you feel one take the hand on your opposite side of the cramp, make a tight fist, and hold the arm straight out while continuing to run for a few strides. I have no idea why that works, but a long time runner told me that once and it certainly seems to the few times I've tried it. You mentioned not eating, is it all eating or just certain foods. Not so much with side stitches, but I have found that I cannot eat certain foods before running (and not always food you'd expect. Mexican? I can eat that before a run no problem. Bagel? Bad news.)
None of this will make you love running, but if you otherwise enjoy competing in triathlons, it might help you at least get through the run.
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.
* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.
* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.
* Sub 25min 5K. I was right there about 2 years ago then life happened.
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.
The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.
Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.
Goals
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.
* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.
* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.
* Sub 25min 5K. I was right there about 2 years ago then life happened.
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.
The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.
Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.
Goals
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.
* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.
* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.
* Sub 25min 5K. I was right there about 2 years ago then life happened.
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.
The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.
Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.
Goals
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.
* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.
* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.
* Sub 25min 5K. I was right there about 2 years ago then life happened.
DTB, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Let me know if you shift your headstand goal based on Headwind's advice, let me know and I'll update the goal.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
The main issue is when loaded with a bunch of weight your entire core needs to remain tight. Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire). This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.
I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.
People tend to breath in as they descend and exhale as they rise. A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
The main issue is when loaded with a bunch of weight your entire core needs to remain tight. Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire). This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.
I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.
People tend to breath in as they descend and exhale as they rise. A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
The main issue is when loaded with a bunch of weight your entire core needs to remain tight. Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire). This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.
I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.
People tend to breath in as they descend and exhale as they rise. A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.
I'm not totally green, but I naturally find myself holding my breath, and have to remember to breathe. It's not something that comes naturally to me.
TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.
Yes, he's holding his breath. In powerlifting and weightlifting you are taught to hold your breath through the lift. When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
The main issue is when loaded with a bunch of weight your entire core needs to remain tight. Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire). This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.
I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.
People tend to breath in as they descend and exhale as they rise. A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.
A video on this that I think is well explained: https://youtu.be/PJX1CyjbMic (https://youtu.be/PJX1CyjbMic) Interestingly, it's exactly how yoga teaches you to do "full breaths"
It's why my response to whenever someone tells me I should try yoga is to ask them to come lift with me.
Other - got a standing desk at work! I'm trying to be mindful of my stance, because the most natural position when I stand is to slouch and put all my weight on one hip or another. Focusing on maintaining a good mountain pose and yoga breathing throughout the day, which legitimately makes me feel less stressed and anxious.
Other - got a standing desk at work! I'm trying to be mindful of my stance, because the most natural position when I stand is to slouch and put all my weight on one hip or another. Focusing on maintaining a good mountain pose and yoga breathing throughout the day, which legitimately makes me feel less stressed and anxious.
I wouldn't be too concerned about trying to maintain mountain pose (had to look it up, it's standing!). Do focus on keeping your shoulders in a good position and your head in a neutral position. This requires having your monitors at a proper height, around eye level.
Other than that one of the main benefits of a standing desk is being able to move, shift, lean, squat, lunge, stretch an ankle etc etc. No need to be a yogabot and maintain a pose. Freedom of movement is why standing desks are great.
We tend to shift our weight to our heels[...]
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.
* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.
* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.
* Sub 25min 5K. I was right there about 2 years ago then life happened.
Great goals man.
About handstands -
Chest to wall is generally accepted as better for building the proper form for a freestanding handstand, I would highly recommend practicing them this way instead of kicking up into a back to wall handstand. Back to wall generally results in an overly extended low back, and not enough shoulder extension. The tradeoff is that the chest to wall handstand is harder to exit.
Highly recommend the tutorial linked below, although I just spent 30 minutes figuring out that you apparently can't embed videos on this forum? :P But anyways good luck in your journey! :)
https://www.youtube.com/watch?v=ctunmnwbbSI (https://www.youtube.com/watch?v=ctunmnwbbSI)
Thanks for the video. I'm actually comfortable working into a chest to wall handstand and it definitely helps with the alignment. Kicking is more to overcome the fear and get more comfortable with my body. This thread is awesome seeing so many push for bigger goals. Love it!!!
Sent from my iPhone using Tapatalk
Can someone please help me hate running less.
I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.
Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.
Thanks for any ideas!
Quick update to keep myself accountable:
My yoga goal is going very well, I'm ahead of schedule with an average of 4 classes/week in Jan.
Not keeping up so well with bodyweight fitness, I've only done 3 total workouts in Jan, about half of my goal of 1.5x per week average. I was encouraged this week when I was still able to do one set of 8 pullups (3 sets of 8/5/4). When I started doing bodyweight workouts last september I could only do 6, worked up to 8 after a month of consistent training in Oct/Nov, and then I really fell off with my consistency. I assumed I would lose that improvement in my time off, but apparently not as badly as I thought. I also did one set of 8 ring pushups for the first time, after a previous best of 6. Maybe yoga is contributing more to maintaining and improving strength than I thought.
I think I can see some very small flexibility improvements in my forward fold, but it's a bit discouraging how slowly it's changing.
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.
https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon
The goal is to have this ready to bring to an outdoor park with parallel bars by Summer 2017.
Here's a look back to a couple of years ago when I was first playing around with this move:
https://www.instagram.com/p/8Ej7ZuxrKL/?taken-by=skinnin_kinnon
Baby steps of progression! lol
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.
https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon
The goal is to have this ready to bring to an outdoor park with parallel bars by Summer 2017.
Here's a look back to a couple of years ago when I was first playing around with this move:
https://www.instagram.com/p/8Ej7ZuxrKL/?taken-by=skinnin_kinnon
Baby steps of progression! lol
That's awesome dude, I've been wanting to learn this move too. I see that trying it against the wall from an elevated surface, as you are doing, needs to be my focus. I was trying it on the floor and freestanding and can almost stick it, or rather I can stick it for a second at the top before I lose my balance, but I crane my neck so hard avoiding smashing my face into the floor that it feels injurious on my neck. Paralettes would be better, as would the wall.
Cool. I've seen people using dumbbells as well in lieu of parallel bars. As long as they have flat heads and won't rock or tip over.
I can't do it on the floor. Don't have the strength to transition from V-sit into handstand because my feet won't pass through. I guess I haven't figured out how to hold my body up high enough. I wish I could!
Yeah against a wall is the only place I feel comfortable. I'm scared my feet will go too far and I'll tip over and land on my back. lol
Quick update to keep myself accountable:
My yoga goal is going very well, I'm ahead of schedule with an average of 4 classes/week in Jan.
Not keeping up so well with bodyweight fitness, I've only done 3 total workouts in Jan, about half of my goal of 1.5x per week average. I was encouraged this week when I was still able to do one set of 8 pullups (3 sets of 8/5/4). When I started doing bodyweight workouts last september I could only do 6, worked up to 8 after a month of consistent training in Oct/Nov, and then I really fell off with my consistency. I assumed I would lose that improvement in my time off, but apparently not as badly as I thought. I also did one set of 8 ring pushups for the first time, after a previous best of 6. Maybe yoga is contributing more to maintaining and improving strength than I thought.
I think I can see some very small flexibility improvements in my forward fold, but it's a bit discouraging how slowly it's changing.
This is still great even if you aren't hitting your bodyweight exercise goals. Congrats on the dips record!
If you are doing yoga on your own at home, and that is also where you do your bodyweight training, OR if you are doing it all at the same facility you could pair some BW exercises with yoga. You could do your BW exercises either before or after your yoga routine. I used to love lifting weights and then going straight into the yoga studio for a class to cool down/stretch/relax.
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.
https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon
Was sick at the end of last week, only got in 4 days of working out, unfortunately, and broke my month-long streak of hour daily workouts. Back on the wagon this week (5:30AM circuit class), with the goal of going to the gym every day in February.
I really think I need to invest in some handles for push-ups/downward dogs/handstands & a stretching band for splits - both things I need to use (shit wrists) that my gym doesn't have. I hate spending money on something that I feel my gym should have, but the handles would benefit me both at yoga class (at a different gym) and, frankly, my knuckles are starting to get wicked calluses (and not in a good way) from doing push ups on them.
I've asked my MegaGym to get some handles about 7 weeks ago, not have appeared. Unfortunately the hand weights at the gym are not stable (they roll) so they don't work for using as handles.
I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.Ah damn! I need the non-turning version of those, like these:
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)
Honestly, a pair of dumbbells costs about the same as some handles, and is a lot less weight/more compact to haul around in my work bag to take the gym. But I still hate spending money.Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)
Ah, okay. I went and looked at mine, and don't see an easy way to remove the spinny bottom. I was thinking you can probably jam it somehow. But then I was thinking about the comments earlier. You can probably just use a super cheap dumbbell pair, or even a pipe and some 2X4's.
Honestly, a pair of dumbbells costs about the same as some handles, and is a lot less weight/more compact to haul around in my work bag to take the gym. But I still hate spending money.Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)
Ah, okay. I went and looked at mine, and don't see an easy way to remove the spinny bottom. I was thinking you can probably jam it somehow. But then I was thinking about the comments earlier. You can probably just use a super cheap dumbbell pair, or even a pipe and some 2X4's.
Back on the wagon this week (5:30AM circuit class), with the goal of going to the gym every day in February.
Tried pilates tonight (on accident, it was in the usual yoga time slot at the gym). Verdict: super boring, imo.
Could you simply make two handles yourself? Just take a piece of wood, cut in half, cut out your size for handles and wrap rubber around. Voila, handles.With my jigsaw that I totally own & store & can use in my 550 square foot urban apartment?
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
Cool safety bar! I like safety bar squats but rarely use one
what's going on with your bench that is causing you so much pain?
I'm only 10 days into this, but here's my end-of-month update:
Wins: met workout frequency goals for cardio, strength training, and PT. I'm easing into the bodyweight-based strength training, so not doing my full intended routine yet, but I'm doing more each time!
Challenges: (1) still avoiding riding my bike
(2) I'm having a lot of trouble performing lunges, mostly due to knee pain during the activity. Are there any recommendations for alternate movements I can incorporate into my bodyweight circuit routine?
I think I'll take monthly body measurements to assess progress on those goals. No measurements for end of January, though, since I just started!
Challenges: (1) still avoiding riding my bike
(2) I'm having a lot of trouble performing lunges, mostly due to knee pain during the activity. Are there any recommendations for alternate movements I can incorporate into my bodyweight circuit routine?
I do step-ups when lunges aren't an options. I have a stool that is 15" high and tends to give me a decent challenge if I do them slowly and under control.
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).
Welcome to the gauntlet.
I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.
I used them daily at my old gym but the new gym doesn't have them! I'm just annoyed that I personally have to buy them. I did shell out the $13 though, which I think will be worth it. My knuckles cannot take all these push ups & downward dogs & burpees on my knuckles - even on a mat- which is my only alternative without handles.I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.
I screwed up my wrist a while back and use something similar all the time now for push ups and it really helps. No shame! You'll use them and they'll you'll get more healthy...I determined that anything that honestly helps the mind and/or body get better doesn't count as "spending" (it's investment like you said). Within reason of course so no gold plated ones.
I'll post an update on month 1 soon.
I used them daily at my old gym but the new gym doesn't have them! I'm just annoyed that I personally have to buy them. I did shell out the $13 though, which I think will be worth it. My knuckles cannot take all these push ups & downward dogs & burpees on my knuckles - even on a mat- which is my only alternative without handles.I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.
I screwed up my wrist a while back and use something similar all the time now for push ups and it really helps. No shame! You'll use them and they'll you'll get more healthy...I determined that anything that honestly helps the mind and/or body get better doesn't count as "spending" (it's investment like you said). Within reason of course so no gold plated ones.
I'll post an update on month 1 soon.
I don't think I could feel that way about spending on health being "free" as I already have a lot of guilt about paying for the gym despite using it every day. Even as it stands, fitness is my 4th largest spending category, and my largest discretionary one, at $50/month.
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\
It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\
It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.
Just wanted to check! You didn't seem like the crash diet type, but my 'mother hen' instincts demanded I ask. Hope you feel better soon, and the antibiotics fix what ails 'ya. Have you looked into studies about probiotic courses to re-establish gut flora after a rough abx course? It's especially important for the intense ones like Flagyl and Doxycycline. More doctors are prescribing specific probiotics now, but it's still not super common practice. You can see benefits with even just common stuff like any living yogurt though (note: lots of brands, like yoplait, are scarcely alive when they reach you). Anyway, I don't know your medical situation obviously, so this doesn't constitute directly actionable advice- just a direction you can take for your own investigation/talking to your doctor about.
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\
It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.
Just wanted to check! You didn't seem like the crash diet type, but my 'mother hen' instincts demanded I ask. Hope you feel better soon, and the antibiotics fix what ails 'ya. Have you looked into studies about probiotic courses to re-establish gut flora after a rough abx course? It's especially important for the intense ones like Flagyl and Doxycycline. More doctors are prescribing specific probiotics now, but it's still not super common practice. You can see benefits with even just common stuff like any living yogurt though (note: lots of brands, like yoplait, are scarcely alive when they reach you). Anyway, I don't know your medical situation obviously, so this doesn't constitute directly actionable advice- just a direction you can take for your own investigation/talking to your doctor about.
Thanks for the reminder of probiotics. I've got some pretty great ones in the fridge right now. I even make my own yogurt and kombucha (and beer and cheese and charcuterie and I'm getting my mushroom culturing/farming up and running finally yay!) It's Flagyl and Cipro. I'll definitely need some help getting gut bacteria back.
In general, I'm a huge fan of probiotics for anyone trying to lose weight and struggling. Getting gut flora under control has always been hugely helpful for craving bread/pizza/tacos, and it seems to improve my insulin sensitivity too.
@2300. I do think it's an interesting question and I love the home made equipment list you've put together! That said, I'll reiterate that I don't believe thoughtfully made (this is key) fitness expenses can ever really be "bad." It's just that we all have different priorities...
My wife and I spend $240/month on our (private powerlifting) gym membership and I don't regret a single penny. Making myself fitter, stronger, and better looking, not to mention the associated health benefits, increase in happiness, and good friends made from a supportive community? Can't imagine a better bargain.Oof! Kinda a dream! I'm sure that's a great gym - when I had classpass for $79/month, I really enjoyed access to high-end gyms. I am business startup phase right now and living entirely off my 12 hour a week W2 job (around $18,000 a year) so a high-end gym is off the table for me (especially with health care costs) but in the future, I'd like to have the kind of wealth where high-end fitness makes sense. At the moment, I'm strongly contemplating going back to fitness coaching as a side hustle to get access to the nice fitness studio (Barre3).
If you make use of what you're paying for, I see fitness as the one area where it's hard to overspend.
No worries Lagom, I 100% agree with all that you're saying and I didn't mean to imply anything wrong with gym membership if it came off that way (of course as you note a gym membership that goes unused is a waste, but certainly not the case here). I've also considered it mainly for form coaching and if/when expand to serious barbell lifts will likely do some form of formal coaching.
I think it's great that there's lots of different goals on here with overall point of getting stronger/healthier so can learn new options.
I'm mainly "home gym curious" and may expand--in particular next thing I want is a dip station (which I may make).
Oof! Kinda a dream! I'm sure that's a great gym - when I had classpass for $79/month, I really enjoyed access to high-end gyms. I am business startup phase right now and living entirely off my 12 hour a week W2 job (around $18,000 a year) so a high-end gym is off the table for me (especially with health care costs) but in the future, I'd like to have the kind of wealth where high-end fitness makes sense. At the moment, I'm strongly contemplating going back to fitness coaching as a side hustle to get access to the nice fitness studio (Barre3).
I think it's easy to have fitness as another luxury as there's a point at which you are just buying a higher quality version of something that delivers similar results (for example at $40,000 car instead of a $30,000 car because of nicer seats + infotainment system), but that doesn't mean it's a bad choice if it aligns with your values. I believe there are no bad choices in budgeting if they are made consciously, in line with your values, without consumer debt.
My husband came into the marriage with an exercise bike and weight bench, plus we both had bicycles.
I don't really like the cycle in place thing or the bench. I bought some dumbbells, a chinup bar, a couple kettlebells and one of those big balance balls for indoor stuff and they are all ideal for me.
I tried a crossfit gym membership - that was horrible - expensive, and while I understand coaches are trying to push their clients, it was counterproductive for me. The "coaching" just pushed me past my natural limits and led to short term injuries that temporarily incapacitated me. I had stuff like muscle fatigue to the point where I was home alone one night and had to strategize how to get up off the floor because I wasn't able to push up with legs or arms and had even pulled muscles in the palms of my hands. I was rolling around the floor in a ball trying to figure it out, thinking I might be trapped on the floor til my husband came home. So stupid. I quit the gym the next day.
My $$ weakness when it comes to fitness has turned out to be blinging out my bike and self with gear. Homemade, when possible, but I love good headlights, tail lights, reflectors, reflective jackets, pogies, fleece tights, helmet covers, ugh.
I wouldn't call barbells and weights expensive -- usually 50-75 cents/lb. on Craigslist. When we quite the gym(s) a year and a half ago, we were paying 2x$40/month for Gold's, and 1x$50/month for a power/Olympic box. I bought a cheapish bench/lat pulldown/situp combo with a bar and some weights, some more weights and another bar at 50 cents/lb. from a metal working shop, and a treadmill for $50 from a neighbor who was moving. Total investment, about $350. My wife really wanted a spin bike, and paid $400 for one, which I though was overpriced, but agreed to the purchase. The bike is setup in my home office, and I use it 3-4 times/week, so it has been worth it. All that equipment was paid for within six months of no gym fees, and so we have saved over $1500, and have much easier access to the equipment.
Update on my fitness efforts: I worked out for 12 straight days, and on the 13th day, injured myself during my workout. It wasn't an ordinary injury, but a flying log from a misplaced maul strike whacking my knee. My planned lower body workout was cancelled. This adds an additional wrinkle to the upcoming challenge of diet and exercise due to a business trip. I had planned to take advantage of whatever better food options I can, and to do double workouts today and tomorrow, followed by a workout/day Tuesday-Friday. I expected to gain a temporary pound or two because of increased food and drink consumption, but to mitigate the increase by continuing to work out.
My modified plan is to do upper body and abs only, with some swimming as long as I can stand it. If my knee feels better toward the end of the week, I'll resume lower body and bike/treadmill work. Any other ideas for non-impact cardio? A heavy bag maybe? Pushups to exhaustion?
Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
Love that giant board that says "YES!" Braken_Joy. Pretty cool motivation.
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
That is one badass squat rack! I wonder how much weight it could hold? Any ideas?
I guess it just serves people of a very specific rack height. Do you also have a rack for benching? Or is there another cut-out in the wood to rack the barbell at your bench rack height?
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.
We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.
We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.
Sweet. I just learned something. Previously, I knew that you are supposed to talk about crossfit, I knew that WOD means Workout Of the Day. Now I know what gyms are called.
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.
We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.
Sweet. I just learned something. Previously, I knew that you are supposed to talk about crossfit, I knew that WOD means Workout Of the Day. Now I know what gyms are called.
If you actually do want to learn more/get a feel for the competitions, there's a documentary on netflix called 'fittest on earth' that I enjoyed. If nothing else, it really pumps you up for a workout. =P
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!
http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)Also! Forgot to post my home gym as previously requested.
(http://i.imgur.com/qQU6EAo.png)
Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.
Yeah that looks great! How stable do you find it? Do you have to be gentle about walking in 400lbs, or does it put but with a bit of horizontal force?
Boxing - After Action, Day 1
So the playlist I used is this one (https://www.youtube.com/playlist?list=PLeK15aUV4aR0zZLU-A43XtehggcGfN-Og) (this is subject to change, because I don't want to iterate versions of the list on youtube).
Here is v1 song list (not links)
- DVBBS & Dropgun - Pyramids (ft. Sanjin)
- Armin van Buuren - Ping Pong
- Deorro - Bailar
- R3hab vs Skytech & Fafaq - Tiger
- R3HAB & KSHMR - Karate
- Shakira - Dare (La La La)
So I messed up the first song. It's good, but I really wanted the build up from Dierro's Five Hours...I just picked the wrong mp3. So I listened to the first minute while I got set up, and then started punching lightly, and speeding up a bit. I'm glad I remembered how to wrap my hands, because the supporting muscles in my wrist aren't strong enough to handle the shock of repeated hits like that. I've never been a boxer, but I used to play around on a bag. I finally got the jabs and crosses up to beat about 1:00 from the end of the first song. Ping Pong started, and I was able to stay in a stance, switching to make sure I'm being even. Holy crap! At this point, I was beginning to sweat, and feel the muscles in my back understanding that they were working out. Heart rate was up, and I was really embracing the punching with the beat idea. And then the next song came on. Bailar is a fun song, but it was really hard to maintain my stance. My stance shifted to some weird combination of salsa fighting. And then tiger came on, and I made it about 90 seconds in. At that point, since I was using this as a warm up, I stopped, and did my regular Convict Conditioning workout. Fun stuff, but more to learn. I do think that the bag is going to be a good daily thing, or something that is more high intensity cardio that allows me to clear my mind. I'm glad I set it up. It was a good warm up.
Managed a 2 mile run today after work. My ankle is really taking its time healing, but is getting better steadily. I was on my feet several hours Saturday and walked about 10 miles over the weekend. I did feel it getting fatigued towards the end of the day, but it recovered completely by the next day. It was doing some funny popping on the run today, but felt pretty good. Will probably try to run again on Friday. The two mile run seemed about right, I just need to keep at it. I tend to talk myself out of it because 2 miles isn't "worth it," but it is.
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).
Welcome to the gauntlet.
Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.
My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.
Started PT for my right shoulder today. My family Dr thinks I have tendinosis, but the DPT hasn't seen my MRI yet and I trust his expertise in this area more, so we'll see. I just know the shoulder's been hurting on and off for years. Currently I can't do most pushing movements, so full pushups are out. It also hurts when I try to run. Something about the swinging motion is super painful after 5-10 minutes. I want to get this addressed before I do something really dumb like tear my rotator cuff.
Today the PT did a range of motion evaluation, dug into some tight spots and had me stretch. I have a list of stretches to do 2x per day, plus he wants me to ice at least once per day. They want to see me 3x per week for 2 weeks, then maybe 2x per week for another 2 weeks. Each visit is costing me $50, so if I need all 10, it will be $500, plus the $500 I've already spent getting the MRI and diagnosis. Bleh.
Started PT for my right shoulder today. My family Dr thinks I have tendinosis, but the DPT hasn't seen my MRI yet and I trust his expertise in this area more, so we'll see. I just know the shoulder's been hurting on and off for years. Currently I can't do most pushing movements, so full pushups are out. It also hurts when I try to run. Something about the swinging motion is super painful after 5-10 minutes. I want to get this addressed before I do something really dumb like tear my rotator cuff.
Today the PT did a range of motion evaluation, dug into some tight spots and had me stretch. I have a list of stretches to do 2x per day, plus he wants me to ice at least once per day. They want to see me 3x per week for 2 weeks, then maybe 2x per week for another 2 weeks. Each visit is costing me $50, so if I need all 10, it will be $500, plus the $500 I've already spent getting the MRI and diagnosis. Bleh.
Hope you feel better soon. I have a nagging shoulder too and have been putting off getting seen for it but it might be time.
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).
Welcome to the gauntlet.
Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.
My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).
Welcome to the gauntlet.
Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.
My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.
Those stretches look like good progressions, I would definitely hold them for much longer though. I was recommended 3 minutes by the doctor who led my anatomy lesson in my yoga teacher training. Here is a good article that goes into the science: http://web.mit.edu/tkd/stretch/stretching_2.html#SEC13
"One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates (becomes accustomed to the new length) and reduces its signaling. Gradually, you can train your stretch receptors to allow greater lengthening of the muscles."
Grumpy complaint about the new instructor who just took over evening classes - when I was in wheel last week, she put her hand on my shoulder blades to push them farther up, even though I was already stretched as far as was comfortable, and my entire left arm went numb almost immediately and was intermittently numb and tingly for the next two days (I assume a nerve was compressed or something). I don't mind at all when instructors gently help me improve my form, but physically moving my body farther than it should go - especially when I'm in a pose that makes it hard to resist the correction - is Not Cool.
Grumpy complaint about the new instructor who just took over evening classes - when I was in wheel last week, she put her hand on my shoulder blades to push them farther up, even though I was already stretched as far as was comfortable, and my entire left arm went numb almost immediately and was intermittently numb and tingly for the next two days (I assume a nerve was compressed or something). I don't mind at all when instructors gently help me improve my form, but physically moving my body farther than it should go - especially when I'm in a pose that makes it hard to resist the correction - is Not Cool.
I would definitely say something to her! I give lots of hands on adjustments in lots of poses, but I make sure I know the student first before giving a big deepening assist. We can't feel what you feel so hearing whether or not an assist worked for you or didn't is good feedback for us. I would bring it up before your next class with her if possible. It's always nice to hear when an assist felt good too.
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.
The mood thing happens to me as well. I think "physically wrung out" is a good way to describe it.
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.
The mood thing happens to me as well. I think "physically wrung out" is a good way to describe it.
Isn't that part of the point?
Managed a 2 mile run today after work. My ankle is really taking its time healing, but is getting better steadily. I was on my feet several hours Saturday and walked about 10 miles over the weekend. I did feel it getting fatigued towards the end of the day, but it recovered completely by the next day. It was doing some funny popping on the run today, but felt pretty good. Will probably try to run again on Friday. The two mile run seemed about right, I just need to keep at it. I tend to talk myself out of it because 2 miles isn't "worth it," but it is.
What happened to your ankle?
On Saturday my ankle spontaneously got really swollen and sore after some regular walking (not more than 20 minutes). It was like it got sprained. But I didn't roll it or anything. It was really weird. I used to sprain this ankle as a child fairly often. It isn't sore anymore but still swollen.
Current goals:Total time per week, estimate: 16.2 hours + 4 hours of yoga shift
- Get my splits - this has proved incredibly challenging for me (thanks hamstrings of steel) - and it seems I need to spend 40+ minutes a day stretching deep stretches to achieve this, which eats into cardio/lifting time
- 100 hours of yoga this calendar year (at 11 hours) - so 2-3 hours a week
- Choreograph & master a dance for my 30th birthday (let's say 4 hours a week of practice in the next couple months)
- Train for/run a half-marathon (in the past, it's taken me running 4 times a week, ~45 minutes, averaged out)
- Lift my bodyweight (116lbs) for deadlift & backsquat, 100lbs for bench press (that's seeming less likely) - maybe 30 minutes, 3 times a week of lifting?
- 100 continuous pushups (at 77 right now) -??? Takes me 3 minutes a day to do MAX pushups usually
So, is the answer to drop some goals, increase my gym time, or find a way to make more goals double up?
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.
I think the problem is I like fitness too much & have too high of standards after being a high-level competitive athlete for so long, so I have trouble focusing on one thing (unless it's figure skating, which obviously is way too expensive to be mustachian.) Just "be fit" ends up feeling like not setting the bar high enough.
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.
I think the problem is I like fitness too much & have too high of standards after being a high-level competitive athlete for so long, so I have trouble focusing on one thing (unless it's figure skating, which obviously is way too expensive to be mustachian.) Just "be fit" ends up feeling like not setting the bar high enough.
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching. If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.
I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore, plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).
- Get my splits - this has proved incredibly challenging for me (thanks hamstrings of steel) - and it seems I need to spend 40+ minutes a day stretching deep stretches to achieve this, which eats into cardio/lifting time
- Lift my bodyweight (116lbs) for deadlift & backsquat
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching. If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.
The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.
I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.
Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore, plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.Honestly, not having a program I love and not having a training partner. I was doing great when I had small group lifting classes, but they're too pricey for me. I've been getting better, but at ~2lb/month which is slower than I'd like.
I'm so curious about this. The reason I think it was possible was that I was REALLY FUCKING STRONG when I was a figure skater (leg press using machine 400lbs when I was 100lbs, bench press 150lbs, do double axels and triple lutzes which require insane explosive strength) but I could also lift my foot above my head and hold it there, dive down into the splits, and do upside-down splits while rotating in the air. I had to stretch a ton, but it didn't seem to interfere with my explosive strength. I stretched about an hour each day back then, plus ballet 3 times a week and pilates. And obviously, 20-25 hours of figure skating on-ice.
These goals seem contradictory. I'm not expert, but if you have "hamstrings of steel" training deadlift and backsquat are going to make them more steely.
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching. If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.
The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.
I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.
Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore, plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)I mean, I'm giant compared to my figure skating days, but yes, I weigh 117 after I've eaten an entire pot of pasta.
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching. If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.
The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.
I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.
Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore, plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)I mean, I'm giant compared to my figure skating days, but yes, I weigh 117 after I've eaten an entire pot of pasta.
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)I mean, I'm giant compared to my figure skating days, but yes, I weigh 117 after I've eaten an entire pot of pasta.
With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!
As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.
I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.Honestly, not having a program I love and not having a training partner. I was doing great when I had small group lifting classes, but they're too pricey for me. I've been getting better, but at ~2lb/month which is slower than I'd like.I'm so curious about this. The reason I think it was possible was that I was REALLY FUCKING STRONG when I was a figure skater (leg press using machine 400lbs when I was 100lbs, bench press 150lbs, do double axels and triple lutzes which require insane explosive strength) but I could also lift my foot above my head and hold it there, dive down into the splits, and do upside-down splits while rotating in the air. I had to stretch a ton, but it didn't seem to interfere with my explosive strength. I stretched about an hour each day back then, plus ballet 3 times a week and pilates. And obviously, 20-25 hours of figure skating on-ice.
These goals seem contradictory. I'm not expert, but if you have "hamstrings of steel" training deadlift and backsquat are going to make them more steely.
But maybe that's because I was under 20 years old. Maybe it's just not possible to deadlift body weight and do splits and be 30.
Just gettin after it.
(https://scontent-dft4-2.cdninstagram.com/t51.2885-15/e35/14553270_1759125114409430_9030574949256921088_n.jpg)
How high up are you? Are you connected to anything? I feel sick looking at this photo lol
I'm going bouldering in a gym on Monday. Really excited about it. I'm too scared of heights at this point to really even enjoy rock climbing the walls in a gym.
I got a bench press PR of 260 lbs which is 1.66xbw (I weigh 156 lbs). This was without a liftoff. When I have someone to lift the weight off the rack for me I can usually do another 5 lbs.
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)I mean, I'm giant compared to my figure skating days, but yes, I weigh 117 after I've eaten an entire pot of pasta.
With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!
As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.
A bit late but here's my overall and very simple fitness and health goals for 2017:
- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.
I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.
I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).
Welcome to the gauntlet.
Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.
My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.
Sorry I didn't reply to this earlier. I have to hit up Zikoris, who hasn't popped in here yet, because I think that she is the one who pointed at that. I could be wrong, and just getting her mixed up with someone else due to her benchmark photo. I'll harass her to get in here, but I know she's been pretty busy. Regardless, she is the one who comes to mind when it comes to questions about splits.
Picked up a Masi Speciale SS bike off eBay on the weekend for next to nothing, so I can finally get back into SS riding on my commute. I liked it when I had a SS MTB in the past (GT Peace 9r followed by a Voodoo Dambala), so easy not having to worry about what gear you're in and just smashing it hard up every hill. Had a flow on effect for my MTB racing which was beneficial.
Single speed and mountain bike.
Thanks m2Single speed and mountain bike.
Thank you!
Week 2 of shoulder PT. I'm seeing increased range of motion, which the therapist noted today. He did some manipulation of the humerous to try to get my socket better aligned and was really pressing on it, so that's going to hurt like a you-know-what in a while.
One of the exercises they have me doing involves a 1lb pink dumbbell. Nothing more humiliating than getting muscle burn from a 1lb pink dumbbell!
Week 2 of shoulder PT. I'm seeing increased range of motion, which the therapist noted today. He did some manipulation of the humerous to try to get my socket better aligned and was really pressing on it, so that's going to hurt like a you-know-what in a while.
One of the exercises they have me doing involves a 1lb pink dumbbell. Nothing more humiliating than getting muscle burn from a 1lb pink dumbbell!
No humiliation deserved here! PTs have both my immense respect and fear. Both having been a patient, and going with my own patients to see them. The amount of pain they can cause with their pinky finger, yet balanced with how utterly they can improve lives... Just crazy to me. Sometimes I wonder if I should have gone to a PT program instead of nursing school. (It would have been too much school though, I'll be honest with you!) I've seen an 80lb lady make my big ol' weightlifter husband tear up just by poking his shoulder... PTs don't mess around haha.
I've been sticking to my couch to 5k runs. I've taken a temporary hiatus from yoga, as all the lunges/downward dog seemed to be exacerbating my knee. My right knee is an ongoing frustration for me. The initial hyperextension happened at work, combined with repetitive stress. It's off and on been an issue ever since, going on a year now. Very annoying. And I check my form on everything. Left to my own devices, I'll favor it heavily on lifts and hikes and trail runs, but it's easy enough to keep it in check since I know it's a problem.
TBH, it seems to do better the more consistently I lift- I think the more strength I develop the more stable I hold it. I definitely need to get better about sticking to my lifting routines when DH isn't home to train me. I tend to run or do yoga or just easier (indoor!) kettlebell stuff when he's gone.
I've been sticking to my couch to 5k runs. I've taken a temporary hiatus from yoga, as all the lunges/downward dog seemed to be exacerbating my knee. My right knee is an ongoing frustration for me. The initial hyperextension happened at work, combined with repetitive stress. It's off and on been an issue ever since, going on a year now. Very annoying. And I check my form on everything. Left to my own devices, I'll favor it heavily on lifts and hikes and trail runs, but it's easy enough to keep it in check since I know it's a problem.
TBH, it seems to do better the more consistently I lift- I think the more strength I develop the more stable I hold it. I definitely need to get better about sticking to my lifting routines when DH isn't home to train me. I tend to run or do yoga or just easier (indoor!) kettlebell stuff when he's gone.
Have you done any physical therapy for your knee before? Do you have any bands at home to work with? Also, I could take a peek at your form if you'd like on your yoga poses. There are some common misalignments that could be aggravating it.
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!
At my old gym we lifted on rubber horse stall mats and they deadened the sound pretty well. It also helps to use bumper plates, but they are kind of $$$$ and almost impossible to find used unless a gym goes out of business near you.
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!
At my old gym we lifted on rubber horse stall mats and they deadened the sound pretty well. It also helps to use bumper plates, but they are kind of $$$$ and almost impossible to find used unless a gym goes out of business near you.
We use stall mats AND bumper plates. As it is, our neighbors can still slightly feel some of DH's lifts in their living room. Good thing we lift at respectable hours and DH fixes shit for them all the time, haha.
One modification that helps is to do a sumo instead of conventional DL, so it's got a shorter distance to drop. But really, the DLs aren't *nearly* as bad as snatches or if you have to bail from a heavy squat.
I highly, highly recommend bumper plates.
Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Isn't that deadlift crazy close to your goal?!
Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Isn't that deadlift crazy close to your goal?!
Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.
Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Isn't that deadlift crazy close to your goal?!
Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.
See above in the thread- she has RA. There's only so much she can do for grip strength without modifications.
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.Good morning at the gym.
PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5
Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Isn't that deadlift crazy close to your goal?!
Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.
See above in the thread- she has RA. There's only so much she can do for grip strength without modifications.
Yea, honestly, this morning I have trouble holding coffee cups and opening door knobs. My grip strength varies wildly day to day and it is outside my control. Hence why the bench is hard.
You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.
You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.
That's what the staff are for :)
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.
Hmm, I might not push myself enough because I don't really know.They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.
Lol, that's terrible!!!
On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
Hmm, I might not push myself enough because I don't really know.They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.
Lol, that's terrible!!!
On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
My biggest issue with deadlifts is actually my elbows feelings strained (trying to avoid locking the joints but also not feeling like the bar is pulling them out of the joint). My elbows are pretty arthritic (some days I can't straighten them beyond a 45 degree angle), so as with all things, my barriers seem to be more related to my crappy upper body than my legs/back.
I do a fair amount of elbow PT, but when you have big balls of immune system junk blocking joint movement, there's only so much you can train (e.g. right now I can actually see a ball of inflammation sticking out of my elbow. It'll probably go away in a few days, and come back in a week to 3 months. No way to know.) It looks similar, but smaller, to this:
(http://cdn.findarthritistreatment.com/wp-content/uploads/2013/04/Swelling1.jpg)
My back & my glutes could lift all day (I never get sore the next day, etc, maybe I don't push enough.) Effin RA.
I should probably try for a One rep Max on a day when my body doesn't suck.
Hmm, I might not push myself enough because I don't really know.They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.
Lol, that's terrible!!!
On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
My biggest issue with deadlifts is actually my elbows feelings strained (trying to avoid locking the joints but also not feeling like the bar is pulling them out of the joint). My elbows are pretty arthritic (some days I can't straighten them beyond a 45 degree angle), so as with all things, my barriers seem to be more related to my crappy upper body than my legs/back.
I do a fair amount of elbow PT, but when you have big balls of immune system junk blocking joint movement, there's only so much you can train (e.g. right now I can actually see a ball of inflammation sticking out of my elbow. It'll probably go away in a few days, and come back in a week to 3 months. No way to know.) It looks similar, but smaller, to this:
(http://cdn.findarthritistreatment.com/wp-content/uploads/2013/04/Swelling1.jpg)
My back & my glutes could lift all day (I never get sore the next day, etc, maybe I don't push enough.) Effin RA.
I should probably try for a One rep Max on a day when my body doesn't suck.
You definitely have a lot of barriers to work around, so kudos to you for still sticking to it. What grip do you use when you deadlift? I wonder if a different grip or incorporating straps here too could help ease some of the discomfort?
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!
Oh, I hear you. My worst joint pain is in my thumbs, but over the last couple of years my knees have gotten really painful. My doctor sent me for all kinds of tests, but the only feedback was "maybe the start of arthritis." But it hurts A LOT.
When I went back to talk about it again, I saw the nurse practitioner, rather than my doctor. First time meeting her, and her only reaction was to bluntly say, "Well, you need to lose some weight." Sure, I'm heavier than I *should* be, but not excessively so. Size 13/14? And you know, it's hard to get more exercise when you're actually in pain. So, I haven't done that much about it, but I do think the isolation of those other leg muscles through the squats does help.
Yeah, I figure with my dance, gymnastics, hurdling, and hiking background, I'm totally doomed to osteoarthritis. Never mind that I'm 5'9" and 135lbs, my knees are definitely going to be drama queens. In the past I've had lots of wrist and ankle problems. Lately I've been dealing with thumb pain, too, but I think it's "texting thumb", as stupidly annoying as that is haha. Oh, and I've had hip issues- including being on crutches for acute bursitis back in college.
(Huh, the hurdling is an interesting one to remember, because my right leg was my lead. That was so long ago though (late middle school/early high school), you'd think issues would have cropped up before now!)
For all that I have been very active and have lots of healthy habits, I am not a robust individual haha. Hopefully SirB's genetics will help balance that out for our future offspring, he's hardier stock.
Physical therapy. Seriously. I was diagnosed with osteoarthritis and stenosis of the cervical spine 20 years ago and was referred to a physical therapist who showed me exercises to relieve symptoms. If I do the exercises religiously, I have NO symptoms.
If it gets worse, or I get better insurance, I will absolutely go to a PT. I consider them on a magical plane above the majority of medical personnel, one inhabited by trauma nurses, brain surgeons, and other Scary Cool Magicians.
For now, consulted "my" PT (aka Kelly Starett, who wrote 'becoming a supple leopard') and quickly verified that a muscular imbalance I know I have can result in exactly my symptoms, particularly when you're caving your knees while running (for those curious: hyperlordosis and psoas tightness). Which is definitely not the answer I wanted, since I've been enjoying running. But I think I need to cut my pace substantially, so I'm barely jogging, and really check my knees tracking. Ughhhhh.
Anyway, that's the game plan for now. Anyone have good exercises/resources for strengthening your feet arches? I don't have a particularly weak arch, but I have a very high one, so it's probably a good idea since I've been collapsing on the right.
Anyway, that's the game plan for now. Anyone have good exercises/resources for strengthening your feet arches? I don't have a particularly weak arch, but I have a very high one, so it's probably a good idea since I've been collapsing on the right.
I had a similar problem with my right arch about a year ago -- my arch is good but collapsed with each step. I found the pen/penny exercise helpful: standing, put a coin under the ball of the foot and a pen or pencil under the arch. Press down on the coin without touching the pen. Once you figure out what activating those muscles feels like, you don't really need the objects and can do this pretty much any time. A search for ballet foot warm up and strength may give you some more ideas but it may make you feel like you just have blocks of cement for feet (it did for me, but they help too!).
I'm coming to join this party!
I'm going to join.
I'm trying to get myself back into running. Several years ago I was doing really well. I ran a 5K, then a 10K, then was signed up for a half marathon when I got injured. Since then I tend to be an on again off again runner, and I'm trying to get myself back into doing it more regularly. I have just started C25k (again!) and I'm on week 3. My goals are:
- Run three times a week until May
- Run a 10K race on May 28 (or at least the equivalent of a race if I don't manage to sign up for the race itself)
- Run four times a week starting in June
- Run a half marathon October 8
My garage gym supplies are starting to show up and I'm excited!
I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.
Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?
Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)
My garage gym supplies are starting to show up and I'm excited!
I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.
Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?
Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)
That's awesome! I request (demand?) progress photos of the home gym =)
My garage gym supplies are starting to show up and I'm excited!
I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.
Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?
Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)
That's awesome! I request (demand?) progress photos of the home gym =)
Will definitely keep you guys updated with photos. On a tangentially related note, flags are always fun decorations for gyms. I wonder if MMM would mind if I co-opted his front page logo to order a custom one? :)
Also, when it's finished, you guys are all welcome to come lift if you are ever visiting the Silicon Valley area!
I have a sibling down there, so there's a chance SirB and I will take you up on that sometime in the fall! =D
The flag idea is awesome. I wonder if I can talk SirB into one for our gym...
I have a sibling down there, so there's a chance SirB and I will take you up on that sometime in the fall! =D
The flag idea is awesome. I wonder if I can talk SirB into one for our gym...
Absolutely! Feel free to drop me a PM if you guys are ever in town. Plus, Mrs. L is the type to bake things for guests, so there's the potential added bonus of delicious, homemade, post-workout carbs :D
First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...
First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...How much did you think they would be? I'm curious. Screens are not cheap. It would cost about that much for the screen + ink + fabric just to DIY.
First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...How much did you think they would be? I'm curious. Screens are not cheap. It would cost about that much for the screen + ink + fabric just to DIY.
Unless that quote was for digital printing, in which case that seems high.
My garage gym supplies are starting to show up and I'm excited!
I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.
Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?
Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)
I'm going to join.
Hopefully you'll see this before the shipment gets in. I got my rack and bench from EliteFTS via freight. It was honestly super easy. The guy got it into the lift gate for me, let me look it over, and then helped me get it into my driveway. After that I was on my own, but it wasn't too big of a deal. Basically, everything should go fine. Thats all.
I was definitely thinking, weeks 1-3, that couch to 5k was surpsingly easy. I was wondering when the 'tipping point' would be, and they would turn up the heat. FOUND IT. Why hello, week four, I didn't expect to add 50% to my mileage.
Lagom,
Sounds like you got a steal on all of that equipment. I also have a garage based gym that I have pieced together over the years. My squat rack is pretty light duty (found at a yard sale) I don't know how It will hold up when I get to heavier weight. I think anything over 400 lbs would be pretty sketchy. I also have a hard time doing pull ups from it at 6'6" (my knees touch the ground if I really stretch) My bench press is something I built in high school welding class and works for now but will probably be upgraded at some point since it isn't adjustable and I can see it bowing when my friend is benching 300+ on it (my long gangly arms aren't strong enough yet to move that much weight) lol. I also have a cheap bar that doesn't roll smoothly so it makes it hard to do any Olympic lifts. I wish I would have done something like you did and just bought quality stuff that would last a lifetime. I am probably upgrading the bar this year for sure, because I want to add power cleans into my routine. Excited to see pics of the new setup.
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Man I feel you on benching with long arms. There are a few ladies at my former gym that have a range of motion of well under a foot, between being short and having crazy arches. At 6'4" with an above average wingspan for my height, mine has got to be somewhere in the 2.5'-3' range! But my build does give me monster deadlift potential, so at least there's some good with the bad.
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Does your library have a selection? Mine has a pretty big section with yoga, pilates, tae bo, etc. DVDs. Might be worth a look.
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Does your library have a selection? Mine has a pretty big section with yoga, pilates, tae bo, etc. DVDs. Might be worth a look.
Good suggestion. We have a small library but they surprise me sometimes.
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.
So, after taking most of a week off to nurse a sore knee, I finally got back to running today and week 3 day 3 of C210K is done. I missed two runs this week because of my knees, and we'll see how they hold up after today's attempt. Fingers crossed.
So, after taking most of a week off to nurse a sore knee, I finally got back to running today and week 3 day 3 of C210K is done. I missed two runs this week because of my knees, and we'll see how they hold up after today's attempt. Fingers crossed.
I cannot recall if you did it or not, but have you had someone check out your running form?
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.
Deadlifts are life, my friend :)
In my book, there's nothing so primally satisfying as pulling big weights. Just watch your form and stay tight, and there should be no lower back issues.
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.
Deadlifts are life, my friend :)
In my book, there's nothing so primally satisfying as pulling big weights. Just watch your form and stay tight, and there should be no lower back issues.
I always write something on my white board in my gym to help me focus. That will be it for the foreseeable future!
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Blogilates on Youtube. Many videos for free !
-Checking in-
Good news: I'm stronger! I used to have to take breaks on my butt when doing 1-minute crabwalks, but now they're just another thing I can do!
Bad news: I ate too many pastries. My waist size dip back at the end of January is now up to 0.5in over when I started my 2017 goals. Oops.
February Check In:
Missed 3 days of movement. Boo!
Good stuff:
PT is going well. I hope to be done tomorrow, but may need another couple of appointments.
I have a pool!! So extravagant, but such a nice workout option in the heat. Also, shoulder is almost fixed so freestyle might be possible again. I've been pretty much limited to breast stroke for a couple years now.
March Goal:
The same. Move every day. This may be challenging because I have family visiting next week. We will definitely be doing "stuff" but I don't know if it will meet my movement standards.
Feb check-in:
Feb goals:
- Another month without missing a workout day (missing one day due to migraine & airport travel)
- Increase kettle bell swings to 75 (success!)
- Increase bent arm hang to 8 seconds (failed, due to being out of town away from a chinup bar for most of the month).
- Add one new stretch each week to my routine. I haven't done stretches for years. (success!)
March goals:
- workout every day, but drop weight exercises to every other day for recovery time. Fill in alternate days with biking now that the snow is gone.
- increase kettle bell swings to 85 per day
- increase bent arm hang to 8 seconds
- start c25k again when the field I run in gets less soggy
Question for all of you strength training pros. I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups). How often should I be working out? I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.
For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.
For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs.
Open to all suggestions on timing or exercises. Thanks!
Question for all of you strength training pros. I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups). How often should I be working out? I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.
For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.
For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs.
Open to all suggestions on timing or exercises. Thanks!
February Check In:
Missed 3 days of movement. Boo!
Good stuff:
PT is going well. I hope to be done tomorrow, but may need another couple of appointments.
I have a pool!! So extravagant, but such a nice workout option in the heat. Also, shoulder is almost fixed so freestyle might be possible again. I've been pretty much limited to breast stroke for a couple years now.
March Goal:
The same. Move every day. This may be challenging because I have family visiting next week. We will definitely be doing "stuff" but I don't know if it will meet my movement standards.
Every day is a big goal! Tough not to miss days. Kudos!
I can relate to the shoulder injury. I had a mysterious shoulder injury which prevented me swimming freestyle for years. It didn't seem to stop me doing anything else, and eventually went away. Sounds like you are working hard on it, I hope it pays off!
Thank you Hedge and LifeHappens -- right, not following a program. Just winging it. I'll check out the threads!
And yes -- still making progress on every-other-day workouts, just slow progress. I'll start keeping a journal. That may help. Thanks!
January summary:
For my 'daily minimums', I only had 8 days completing all 10. My big downfall is eating fish every other day. I had 27 days where I did 9/10 tasks, and all but 2 of those it was the fish that I didn't get.
For 'do something every day', I batted 100% (although the day I moved furniture could arguably have been skipping, since it really wasn't *that* hard, but hey, it still got me moving). These go above and beyond the daily minumums- ie, the 5 goblet squats in the morning don't count for these, and neither does the short AM yoga flow.
I did 10 days of yoga
I did 7 weight lifting workouts
Nature: Snowshoeing 1x, hike x1, beach walk x1
Local walks: I did 15 walks, all but 2 were more than 1 mile
On to February! Goals:
-Do better with fish (minimum 10 days with all 10 daily minimums)
-Do 20 local walks
-Do another 10 days yoga minimum
-Do 10 weight lifting workouts
Question for all of you strength training pros. I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups). How often should I be working out? I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.
For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.
For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs.
Open to all suggestions on timing or exercises. Thanks!
Question for all of you strength training pros. I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups). How often should I be working out? I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.
For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.
For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs.
Open to all suggestions on timing or exercises. Thanks!
My understanding of building strength comes mostly from the reddit bodyweightfitness group. I recommend checking it out, but for your situation their wisdom would say that every other day is ideal -- they actually recommend 3 days per week, so you would sometimes take two days between workouts. The other thing they would say is to find a movement that's hard for you do but not too hard, that lets you progress to your goal. Negatives and knee pushups sound like good ideas, but it really depends on how hard they are for you. "Hard but not too hard" is defined as being able to do three sets of 4-8 reps of that thing. So some questions for you: How many knee pushups can you do? How many push-up negatives? If they are too easy then you may just be building endurance, not more strength. You might consider 'incline pushups' as an alternative (that's what the bodyweightfitness subreddit recommends) where you would do pushups with your hands on a chair, for example, or a counter if a chair is too hard. You find the right height so that you can do three sets of 4-8 reps. For pullups, they recommend pullup negatives, but they also recommend horizontal rows. Actually, they say that you shouldn't bother trying pullups until you can do three sets of 8 horizontal rows. Good luck!
Hi, everybody. Joining to get some accountability and momentum on reversing the trend of lazing about.1 down, 129 to go
Former runner, lately a slug. Gained maybe 25 lbs in 3 sedentary years, now at 167 lbs from about 142. This has accelerated to where I've been gaining close to 1 lb/month. Using the scale and tape measure method, maybe 34% body fat; formerly perhaps 20.
This year's real goal is to reverse these trends. To that end:
1) run 130 days (about 3x/week)
2) get under 30% body fat (a loss of maybe 15 lbs in 10 months compared to trend)
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).
Well, despite all my prehabbing, rolling and warmups, I'm joining the shoulder injury club. Two days after my most recent upper body workout, I woke up with shoulder pain, and now lifting my arm is quite painful. I'll continue with cardio and whatever lower body work I can (no barbell work, though), until the pain subsides, and then work on rehabbing the shoulder.
Well, despite all my prehabbing, rolling and warmups, I'm joining the shoulder injury club. Two days after my most recent upper body workout, I woke up with shoulder pain, and now lifting my arm is quite painful. I'll continue with cardio and whatever lower body work I can (no barbell work, though), until the pain subsides, and then work on rehabbing the shoulder.
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).
I'm attaching a photo of where I like to run. It's a public park with 133 acres that has some soccer and baseball fields, and some woods and wide open spaces. If I go when normal people are at work or in school, I pretty much have it all to myself. I might see 2 or 3 people walking dogs or running intervals on the sledding hills over the course of an hour, and a handful of guys play dominoes under a pavilion in summer. It's like having my own private fields (that I don't have to mow) - and 1/4 mile from my house, which is a perfect distance for a walking warmup/cool down and then I can run on the soft grass instead of pavement.
Writing that out made me realize how lucky I am to have that - and got me a little more excited about getting out there again this year!
OK, finally have mostly finished the home gym! Below are before and after pics of the area in which it resides. Just a couple odds and ends and another poster or two on the way and it'll be 100% done. There's also a large area where I stood to take the picture that has an old rug on it and that I can use for things like kettlebell work, ab stuff, bodyweight shenanigans and so forth. That wooden box is going to be converted into a plate holder. Pretty pleased with how it all turned out!
Final tally came in just over $2300, which is a big expense but also only 9 months of gym fees at the rate my wife and I were paying, so this will be paying for itself before the end of the year. There is very little more that I need for my usual programming, though I may add some luxury items down the road as I have the budget.
The platform works great for sound/vibrations, so that worry turned out to be no problem. So far I've had 4 solid workouts doing pretty much everything I would do at the old gym.
(http://i.imgur.com/mSIRGHM.jpg?1)
(http://i.imgur.com/yGwl0o2.jpg?1)
Lagom, that gym looks great! I'm toying with the idea of getting some stall mats to replace the 40 year old carpet in the basement. Are there benefits to having a platform if you're a wimp like me and never lift more than 200#?
Are the flags sideways as a distress symbol / political comment, or is that just a style choice? (Totally fine with me regardless, just curious.)
Sweet set up! Fellow swede here too. I've been wanting a swede flag to hang in my gym I just haven't gotten around to getting one yet.
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).
I'm attaching a photo of where I like to run. It's a public park with 133 acres that has some soccer and baseball fields, and some woods and wide open spaces. If I go when normal people are at work or in school, I pretty much have it all to myself. I might see 2 or 3 people walking dogs or running intervals on the sledding hills over the course of an hour, and a handful of guys play dominoes under a pavilion in summer. It's like having my own private fields (that I don't have to mow) - and 1/4 mile from my house, which is a perfect distance for a walking warmup/cool down and then I can run on the soft grass instead of pavement.
Writing that out made me realize how lucky I am to have that - and got me a little more excited about getting out there again this year!
How beautiful!
Lagom, I'm digging the setup. That's a pretty impressive ROI (in the black in 9 months?), and I love the field Jakejake!
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.
Your gym looks great though. That'll be our eventual goal setup!
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.
Your gym looks great though. That'll be our eventual goal setup!
You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.
Your gym looks great though. That'll be our eventual goal setup!
You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?
Haha, fair. I need to embrace my inner arts and crafts maven (assuming I have one of those...?) and make one! Or, you know, have DH print one out for me =P That's a totally reasonable use of a big work plotter, right!?
I just finished C210k week 5 day 2. It actually felt much easier than I was expecting, in large part because I caved and nudged the speed on the treadmill down a bit. I hate that it feels like failure when I have to decrease the speed, but it felt like winning when I could do the whole run without too much trouble. Lesson learned I guess.
I just finished C210k week 5 day 2. It actually felt much easier than I was expecting, in large part because I caved and nudged the speed on the treadmill down a bit. I hate that it feels like failure when I have to decrease the speed, but it felt like winning when I could do the whole run without too much trouble. Lesson learned I guess.
Good for you. I don't know your running history etc. but I generally believe that people try to push the speed too much when they first get into running. It takes maturity to reduce speed, sacrificing short-term ego for the long-term goal. Nice!
woohoo!
I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"
woohoo!
I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"
In honor of International Women's Day (also my bday), I did deadlifts and pull ups today. It just felt right =)
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.
Your gym looks great though. That'll be our eventual goal setup!
You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?
woohoo!
I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"
Awesome, nice one! I had an "aha this shit actually is useful in the real world" moment last summer when I had to move and literally everyone I knew who could help was unavailable and my wife was (very) pregnant so also not too able-bodied. After 10 hours of lifting, carrying, loading, and unloading heavy and awkward pieces of furniture (ask me how fun it is to move a sectional couch solo!), boxes, rugs, etc., I was exhausted but also feeling like a boss. It's fun to see the fruits of strength gains beyond the numbers on the bar going up. Keep on keepin on!In honor of International Women's Day (also my bday), I did deadlifts and pull ups today. It just felt right =)
Badass!
One of the ways I'm prepping for my OCRs is by signing up for trail runs. I did a 4 miler in November, a pretty weak 5k in February, and had a 10k Saturday. Well, my 10k accidentally turned into 10 miles when I ended up on one of the extra loops intended for half-marathoners. Until this weekend the furthest I had run was the 4 miler in November and I guestimate I only ran 2.5-3 miles of that one while I'm pretty confident I ran at least 8 of the miles this weekend. My legs are quite sore but I survived
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
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.
Can you link your program? I'm just really surprised, my C25k seems to be the same program. I just ran 25min no breaks for week 6 run 3. Does it just take the C25k then add some weeks?
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.
Can you link your program? I'm just really surprised, my C25k seems to be the same program. I just ran 25min no breaks for week 6 run 3. Does it just take the C25k then add some weeks?
I use the app put out by Zen Labs (on android). To answer your question, yes, it takes C25K and just keeps going. The first 8 weeks are identical. The 10k app is 14 weeks long.
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.
Your gym looks great though. That'll be our eventual goal setup!
You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?
Haha, fair. I need to embrace my inner arts and crafts maven (assuming I have one of those...?) and make one! Or, you know, have DH print one out for me =P That's a totally reasonable use of a big work plotter, right!?
Arg, I totally spaced. I was going to make a YES sign before I posted pics, just for you guys! ;)
@Bracken, I was seriously impressed by your squat setup. Thought about trying to make my own, but ultimately decided since I'm going to be squatting 400+lbs with no spotter I really needed a power cage for safety. Same for bench. Plus the combo deal I found was too good to pass up. That's my excuse and I'm sticking to it!
Mustachians are welcome to drop by to lift any time :)
I took my students on a service trip for spring break. It was a construction trip in which we did a lot of digging (digging dirt out a crawl space to get to the floor joists), carrying (buckets of dirt and a lot of lumber to replace said floor joists), and general construction type things. Going in, I knew I was in good cardio/endurance shape, but I never realized I have pretty decent functional strength to go with it. I mostly worked circles around my much (ahem) younger students and really wasn't sore after any of the work (maybe I didn't work hard enough!)
Back to running this week. The doc gave me the go ahead as long as I didn't re-injure myself last week. Overall, my back and hip feel pretty good (I took almost two weeks off pre-trip). So I'll give it a couple shorter, easy runs this week to test the waters.
I took my students on a service trip for spring break. It was a construction trip in which we did a lot of digging (digging dirt out a crawl space to get to the floor joists), carrying (buckets of dirt and a lot of lumber to replace said floor joists), and general construction type things. Going in, I knew I was in good cardio/endurance shape, but I never realized I have pretty decent functional strength to go with it. I mostly worked circles around my much (ahem) younger students and really wasn't sore after any of the work (maybe I didn't work hard enough!)
Back to running this week. The doc gave me the go ahead as long as I didn't re-injure myself last week. Overall, my back and hip feel pretty good (I took almost two weeks off pre-trip). So I'll give it a couple shorter, easy runs this week to test the waters.
Hi, my name is longwaytogo and I failed epically in all of my 2016 fitness goals. At first due to just laziness and not prioritizing; and then due to a major injury/surgery I obtained while mountain biking very fast down a hill :/
Luckliy my helmet cracked saving me from any brain injuries but I did manage to break my collar bone. The let it heal in the sling method was failing so after 4 weeks I had surgery to add a plate and some screws. So between that failed 4 weeks and then 4 more weeks after of being in the sling I lost a LOT of muscle and flexibility. Like so much that push-ups are painful/difficult and I can't even think about a pull-up.
2017 Goals:
-Complete a set of 10 pull-ups
Hi, my name is longwaytogo and I failed epically in all of my 2016 fitness goals. At first due to just laziness and not prioritizing; and then due to a major injury/surgery I obtained while mountain biking very fast down a hill :/
Luckliy my helmet cracked saving me from any brain injuries but I did manage to break my collar bone. The let it heal in the sling method was failing so after 4 weeks I had surgery to add a plate and some screws. So between that failed 4 weeks and then 4 more weeks after of being in the sling I lost a LOT of muscle and flexibility. Like so much that push-ups are painful/difficult and I can't even think about a pull-up.
2017 Goals:
-Complete a set of 10 pull-ups
Awwwww yeah, first pull up today since breaking Collar bone in August!!! Joining the gym over the winter for 3 months was a huge help. Took my lat pull from 100 pounds to 180 over the 3 months and my membership just ended last week. Figured if I was hitting 180 for 6-7 reps maybe I could pull my 215 BW one time and sure enough I did, but could barely start a 2nd one.
Anyone have a good pull up progression plan to get from 1-10 by years end (or sooner) ?
I have other goals too but snipped them out of the quote, I'll post a first qtr update next week.
---------------
Also I don't post in this thread much but read along and everyone is doing great in their progress!!
I'm also really impressed with the breadth of some of you alls knowledge which is whey I proposed the pull up question :)
Ran 10k on a treadmill last week - took it slow at 60 minutes, the point was to complete it not complete it quickly.
I've also signed up for a half marathon in September which I hope to do in under 2 hours.
Lot of training to do between then and now.
Ran 10k on a treadmill last week - took it slow at 60 minutes, the point was to complete it not complete it quickly.
I've also signed up for a half marathon in September which I hope to do in under 2 hours.
Lot of training to do between then and now.
LWTG, I am partial to the slow progressions in Convict Conditioning. I will try to find a good image, but essentially, this is it:
Haven't looked at it in depth though. Glad your collar bone is feeling better.
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?It's never too late to join in. Most people on here post some sort of fitness/health goals, which get added to the first page.
Just a quick update here on building a fitness routine.
I now have the ability to get my kayak to the water, so have been doing that about once a week. I've also started the blogilates 30day beginner calender, I certainly build up a swaet doing those exercises!
Went for a bike ride today, I think I need a cushion!
Lower back PT exercises >= 5x/week
Bike commute >= 26x
Cardio >= 3x/week
Cruel. But true.Just a quick update here on building a fitness routine.
I now have the ability to get my kayak to the water, so have been doing that about once a week. I've also started the blogilates 30day beginner calender, I certainly build up a swaet doing those exercises!
Went for a bike ride today, I think I need a cushion!
No cushion required, just more time on the bike :)
Update and goals.
Strength wise I worked up to a 3 rep max last week
Military press 135 120 x 5 rep max 140 set on 3-14
Bench press 195 180 x 8 rep max 241 set on 3-18
Squat 240 205 x 8 rep max 260 set on 3-12
Dedlift 310 255 X 12 rep max 358 set on 3-28
I would like to set the goals of
Military press 155
Bench press 225
Squat 315
Deadlift 395
January summary:
For my 'daily minimums', I only had 8 days completing all 10. My big downfall is eating fish every other day. I had 27 days where I did 9/10 tasks, and all but 2 of those it was the fish that I didn't get.
For 'do something every day', I batted 100% (although the day I moved furniture could arguably have been skipping, since it really wasn't *that* hard, but hey, it still got me moving). These go above and beyond the daily minumums- ie, the 5 goblet squats in the morning don't count for these, and neither does the short AM yoga flow.
I did 10 days of yoga
I did 7 weight lifting workouts
Nature: Snowshoeing 1x, hike x1, beach walk x1
Local walks: I did 15 walks, all but 2 were more than 1 mile
On to February! Goals:
-Do better with fish (minimum 10 days with all 10 daily minimums)
-Do 20 local walks
-Do another 10 days yoga minimum
-Do 10 weight lifting workouts
February summary:
-Yoga was put on hold because of my knee issues. Luckily, these seem to be resolving! Been focusing on changing running form and working on various PTs- clamshells, arch strengtheners, etc.
-Ran 26.6 miles total. (11 runs)
-Did 11 walks, but with the runs, this adds to more than my goal of 20 local walks- I consider this met!
-Biked 9.8 miles (5 bike rides)
-1 day total 'fail'- I did nothing. Zero. Zilch. First one of the year. Hopefully the only!
-9 days of doing 10/10 daily minimums. 16 days of 9/10. A trip to seattle threw off 3 days of minimums. Mainly the others were due to not doing fish (every other day goal for meeting the minimums).
March goals:
-Go to the yoga classes I bought on groupon, lol. I'm hoping to do 4 real classes in march.
-Continue the couch to 5k program.
-End of month, do either or both: 5k color run with neighbors, local park 5k.
-Goal of 1 bike ride per week
-Runs+Walks >20.
February checkin:
Cardio: 14/16 workouts
Strength: 15/16 workouts
Weight: 157
BF: 16.8%
Diet: On track
I'm late to this but could use a little boost/accountability.
Loved reading through goals and resources as it helped me define some/add new and even start a new program this week. Thanks to all for letting me steal ideas!
So for 2017:
--Lose 8 pounds (bc it breaks one of those psychological barrier numbers)
--Get to 16% BF (currently at 19.something)
--Be able to do splits...started 30 day split program at the beginning of this week (if successful, add other challenges from same site)
--Make 6pk abs...I think this will take more time (2018 goal?) but will get started by adding ab work 3x week
--Improved flexibility all over...esp left arm mobility...stretching program daily...explore pilates?
--Run 3-4x week with intervals, speed or hill work 1x week. Build up to being able to run 10 miles comfortably
--Trainer: 1x week: add in pullups, dips and TRX backbend work (be able to do 10 unassisted dips/pullups, 20 pushups and unassisted backbend.... gracefully
--Yoga 1x week
--7 minute plank: practice 3x week
--Press handstand: practice 2x week
--Bike for nearby errands daily
--Go one 1 hike/walk with kids monthly
--Passagiata: 3 nights a week
--Swimming: define when water available...unsure when/where that will be
--Be able to do slack line: unpack and find a place to use it
--Branch out socially during fitness stuff
--Keto: continue with current plan
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?
I'm late to this but could use a little boost/accountability.
Loved reading through goals and resources as it helped me define some/add new and even start a new program this week. Thanks to all for letting me steal ideas!
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.
Thanks Use2betrix & Jordanread. Probably true on the abs, but I'm not ready to admit it. A quick search suggests I'd need to get to 15% BF or less, and I think even when I was at that % many years ago, I don't think I had ab definition. Maybe a 2 pk. So I think I have work to do. Plus I have those ab separation issues from pregnancy (diastasis recti?) A quick search on fixing that suggests I should avoid regular ab exercises and planking. Anyone here have suggestions on that? I tried some recommended ones this AM, but feeling meh about them.
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.
Thanks Use2betrix & Jordanread. Probably true on the abs, but I'm not ready to admit it. A quick search suggests I'd need to get to 15% BF or less, and I think even when I was at that % many years ago, I don't think I had ab definition. Maybe a 2 pk. So I think I have work to do. Plus I have those ab separation issues from pregnancy (diastasis recti?) A quick search on fixing that suggests I should avoid regular ab exercises and planking. Anyone here have suggestions on that? I tried some recommended ones this AM, but feeling meh about them.
I may hop in this thread just to keep myself accountable and because i am bored af at work right now.
I typically lift 5 days a week and hate cardio. Me and a buddy just switched to a program lifting 3 days per week and doing some HIIT cardio 2 days per week. I will probably throw in another day of cardio and some body weight stuff one day on the weekend and maybe add some cardio during our lifting days.
I typically hang around 188-193lbs..lately it has been closer to 193. Yesterday i weighed in at 195.8 after a weekend of drinking and eating like complete shit. I have no real big fitness goals or aspirations. My main motivating factor and goal is to just not become another office statistic and maintain a healthy blood panel. With that said, i would like to loose some weight.
April 3rd actual - 195.8
June 2nd goal - 182.8
That is 13 pounds in 9 weeks. Guess i better get to it then. Far less drinking, a much cleaner diet (especially on weekends), and a bunch more cardio. Hopefully those things combined will do the trick.
yea...why the hell not...I may hop in this thread just to keep myself accountable and because i am bored af at work right now.
I typically lift 5 days a week and hate cardio. Me and a buddy just switched to a program lifting 3 days per week and doing some HIIT cardio 2 days per week. I will probably throw in another day of cardio and some body weight stuff one day on the weekend and maybe add some cardio during our lifting days.
I typically hang around 188-193lbs..lately it has been closer to 193. Yesterday i weighed in at 195.8 after a weekend of drinking and eating like complete shit. I have no real big fitness goals or aspirations. My main motivating factor and goal is to just not become another office statistic and maintain a healthy blood panel. With that said, i would like to loose some weight.
April 3rd actual - 195.8
June 2nd goal - 182.8
That is 13 pounds in 9 weeks. Guess i better get to it then. Far less drinking, a much cleaner diet (especially on weekends), and a bunch more cardio. Hopefully those things combined will do the trick.
Welcome Andy! You want me to just add the weight loss goal?
yea...why the hell not...PRESSURE PRESSURE PRESSURE!
Yesterday I "graduated" from PT for my right shoulder. They gave me a t-shirt and a home exercise routine. I set up my home gym area to make the equipment I need accessible and did my first workout this morning. It's all high rep, low weight stuff. It gets lots of blood flowing into the joint. I get a nice pump from it - very bodybuilder like :)
I am highly motivated to keep this from happening again. Aside from being painful, I have spent over $1500 and driven almost 800 miles to get this fixed.
Yesterday I "graduated" from PT for my right shoulder. They gave me a t-shirt and a home exercise routine. I set up my home gym area to make the equipment I need accessible and did my first workout this morning. It's all high rep, low weight stuff. It gets lots of blood flowing into the joint. I get a nice pump from it - very bodybuilder like :)
I am highly motivated to keep this from happening again. Aside from being painful, I have spent over $1500 and driven almost 800 miles to get this fixed.
Yay graduation! And I'm so glad to hear you're committed to staying on top of the home exercises. I didn't, after my neck injury, and I regret it all the damn time.
The cause of my injury - basically bad posture and overuse - means I could easily mess myself up again. Can't have that, it's Unmustachian!
The cause of my injury - basically bad posture and overuse - means I could easily mess myself up again. Can't have that, it's Unmustachian!
That is going on the list of top 10 quotes of all time from the S&F threads.
How long is your slackline? I have a 25 meter one but haven't practiced hardly at all this year. It is by the computer, so I was hoping to get good via osmosis, but I don't think that will work.
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.
I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.
I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D
Just be sure to check your form! I've seen some people row with really bad form.
Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.
I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D
Just be sure to check your form! I've seen some people row with really bad form.
Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.
I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D
Just be sure to check your form! I've seen some people row with really bad form.
Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(
Yeah, the rower felt good. I liked that it felt like I was getting more of a workout than, say, a treadmill. I don't know why the treadmill seems so super popular when I don't feel like I get anything different from just taking a run outside. The rowing motion is hard to get without water nearby and a boat you can row with! It was way more fun than running on a treadmill too. The time I was on it went by fast!
I took your advice on form and watched some videos on YouTube of how to do it correctly. I *think* I did it mostly correctly (I saw a few places where I could definitely improve!), but the gym's mirrors aren't visible from the rowing machine. I'll have to take someone down there with me one day so they can give me feedback. The time of day I usually use the gym no one else is there.
I already think I'm going to miss it when I move!
I will join. May be late but here I am.
Goals
1. Workout everyday (doing so good so far)
2.Abs definition by the end of the year
3. Gain muscle and tone
Stats currently
-5'7
-135 pounds
I'm currently on day 10, and today I discovered I can actually fit a top that I haven't worn for several years due to having gained weight. Used to be too tight around both the belly and the arms, and there is definitely some slack there now.
I did manage to get the kayak out yesterday, so pretty happy about that.
Just finished my garage gym at the beginning of the year, and started on the 5x5 program. Goal for the year is hit 5x5 @225 lbs consistently. Yesterday's workout was @135 lbs, so assuming the program works perfectly it should take 1 1/2 more months to hit. In my past experience it doesn't go that quickly, so we'll see what happens.
Once I'm doing 2 plates for reps consistently, I'll reassess whether I want to go heavier or change it up. Likely I'll go back to Olympic lifting or crossfit at that point for fun and just maintain the squat strength. A few years ago I was squatting that much, but also doing Olympic lifting and crossfit and ended up overworking myself and hurting my knee. Injury prevention is a priority this go around.
Increasing flexibility is another big goal for the year, but isn't as measurable to me.
Completed by first triathlon for the year - placed 3rd in my age group! I hoped to podium this year (but it wasn't on my official goal list) and I made it on the first go. :)
Very cool. I still don't have any official goals for you. Not a big deal, but if you want something specific, just post, and I'll get you added within a day or two.
Does anyone have a recommendation for a car bike rack, or suggestions for how to find one that's appropriate for the car I have?
Quarterly statistics.
(https://lh3.googleusercontent.com/ogNx6eK1T5U8THVFCB90T56N6d_Zc3z3g_Db3agT9f3k5PRhBQ9zjDtjleKQ3gBK2fjwJAqVn10YDyxTqLdsfg9istoPZr3qJxTAMra71bQjhcMkaLKWOzYL0MbYlqEY6CrMlCyXJUkhekqiBMGXvRlwkNQdx57qBv1lDQMIMApq_nCQ5Ybz8tpP-V28JBFht_PfiXCYR8uYS7lzRTlGUpcIJEcwgvKBKimHmsb-fc6MnAQQ3djd1DQOoqmtOkuHUQXtkESUDSjYcKu6Fw0VmLaUk0XTSGXsNknPfAiJzBi4QqWKRzddRK6p61eZ-WCwQV5pDIk0WZqZ6Csyhy2mTLQe0drbGosNx2OZBJS8wrpAiEvQOCXwkRDXs9iKB9MMKxwjst5J7-ldzI6Gp-cmD-5hqwZ2CgHgllMtSaN7079p-IW3nAaxbGsvI8zesjinvdiKE1o51EGNyjPz1CD8ukzGvYwUU1CBckp0Ezr6L14zh1tm3BbCPmSgH9lPlpI22tJITOZKpW3z1rfEY3fby7g5k_wcJ-fRJREQAQWyx-_BHfdgAU13mMNisPZfbEfiYK4MkG4TTrjYlDv8JYtrARRPgafW_KO2b2hVEhVoHsBj1THNBf9q2HGRiFULtWCuCV_KlA2t92u6w2JgFIoB8Vt51zsgYPyW-J2se8vDjj8=w701-h539-no)
Didn't have time to put in the unit abbreviations. Weight is in lbs and kg, everything else is inches and cm. The shoulders, chest, and waist are all very cool to see. A lot less barrel like currently. And this is way more than sustainable.
Does anyone have a recommendation for a car bike rack, or suggestions for how to find one that's appropriate for the car I have?
I have the Saris Bones 2-bike now because it was recommended on The Wirecutter. It's working out well. For a previous car I used to have whatever cheap 2-bike rack comes up highest in the Amazon search results (Allen Sports Deluxe, I think). Honestly, that one worked great and it was cheaper.
As for which cars it will work with, these racks and this style of rack in general attach to the car using long straps that make them super adjustable and will fit on almost any car, whether sedan or hatchback.
I have achieved another one of my goals: retrieving my bike. Unfortunately, the goal doesn't really feel finished yet, since the bike needs work before I'll feel safe riding it. The bike shop that I could have easily gotten it to closed a couple of months ago, and I want a better way to get it to another bike shop (already recommended by a fellow forum member!) than taking the front wheel off and stuffing it awkwardly in the back of my car.
Does anyone have a recommendation for a car bike rack, or suggestions for how to find one that's appropriate for the car I have?
Thanks, GT! I don't think your suggestions will be helpful as we have neither a roof rack nor a tow hitch, but I appreciate it all the same :)
And of course now that I've posted and gotten advice on everything, I found a couple of people selling racks locally on Craigslist, so hopefully we will be picking one up on Saturday for $20.
GT - That's an impressive ride for being down a liter of blood!
Bracken_Joy, what prompted you to drop down from 3 runs per week/which program are you following? 2 runs per week is less than I've seen recommended in my reading about running training.
This year I've been hitting the gym for a 30-min bootcamp pretty consistently at 2-3x a week + a 1-2mi jog a week. I know this is the very bare mimimum for some people, but for me it is my first real fitness routine for the first time in my life!
I regret not taking photos at the beginning of the year so I can figure out if my shoulder definition is real or imagined. My weight hasn't shifted one bit, but I'm hoping there's SOME body recomposition that's happened in there...
Totally! Speaking of... I need to add a fitness goal in. (I have achieved daily showers (I know gross... but seriously!) as my biggest new habit I'm proud of.)This year I've been hitting the gym for a 30-min bootcamp pretty consistently at 2-3x a week + a 1-2mi jog a week. I know this is the very bare mimimum for some people, but for me it is my first real fitness routine for the first time in my life!
I regret not taking photos at the beginning of the year so I can figure out if my shoulder definition is real or imagined. My weight hasn't shifted one bit, but I'm hoping there's SOME body recomposition that's happened in there...
This is super exciting! Good job. I'm going to credit your AWESOME teammates on Habitica for this one ;) Mwahaha.
Totally! Speaking of... I need to add a fitness goal in. (I have achieved daily showers (I know gross... but seriously!) as my biggest new habit I'm proud of.)This year I've been hitting the gym for a 30-min bootcamp pretty consistently at 2-3x a week + a 1-2mi jog a week. I know this is the very bare mimimum for some people, but for me it is my first real fitness routine for the first time in my life!
I regret not taking photos at the beginning of the year so I can figure out if my shoulder definition is real or imagined. My weight hasn't shifted one bit, but I'm hoping there's SOME body recomposition that's happened in there...
This is super exciting! Good job. I'm going to credit your AWESOME teammates on Habitica for this one ;) Mwahaha.
After a few weeks of not quite making it, I finally hit my 5k mark yesterday in running. I'm not sure yet if I've lost my chance yet to run the 10k I wanted at the end of May, as my training is progressing slower that I would like. I went to the doctor about my difficulty breathing while running, and was told I have allergies. Now I'm trying to find some meds that will get those under control and allow me to breath better while running. I'm making progress, and I'm doing better than I was, so it's a step in the right direction.
You guys, I'm so mad. I just writing to complain. I tried to stand on an chair at work today that folded up on me, I fell and became hopeless tangled in the chair on the way down. I have several scrapes and bruises, but what concerns me is how sore and swollen my ankle is. Sigh. I'm only mad because I could have gotten a step ladder, it would have taken me five more minutes. Currently icing and elevating. I'll give it a bit before I decide if I need to head toward a doctor. Dumb move all around. Hopefully this won't keep me out for long.
You guys, I'm so mad. I just writing to complain. I tried to stand on an chair at work today that folded up on me, I fell and became hopeless tangled in the chair on the way down. I have several scrapes and bruises, but what concerns me is how sore and swollen my ankle is. Sigh. I'm only mad because I could have gotten a step ladder, it would have taken me five more minutes. Currently icing and elevating. I'll give it a bit before I decide if I need to head toward a doctor. Dumb move all around. Hopefully this won't keep me out for long.
After a few weeks of not quite making it, I finally hit my 5k mark yesterday in running. I'm not sure yet if I've lost my chance yet to run the 10k I wanted at the end of May, as my training is progressing slower that I would like. I went to the doctor about my difficulty breathing while running, and was told I have allergies. Now I'm trying to find some meds that will get those under control and allow me to breath better while running. I'm making progress, and I'm doing better than I was, so it's a step in the right direction.
March checkin:
Cardio: 13/17 workouts
Strength: 10/17 workouts
Weight: 156
BF: 16.5%
Diet: On track, started tracking calories
So, April goals:
-20 walks + runs
-finish out the couch to 5k program, then move to 2 days per week running
-once C to 5k ends, add 1 scheduled day lifting per week
-3 yoga classes at the studio
-15 days of 10/10 daily minimums
-2 hikes
-Run a 5k at some sort of organized event
Question: how feasible do you think it is to get from a 70lbs bench press to a 90lb bench press in 9 weeks? (115lb female, 29yo) Probably unlikely, eh?
I turn 30 in 9 weeks and have a lot of strength goals I was trying to meet by my birthday (also recognizing that this is an ongoing thing and that isn't a drop-dead date - I hope).
I'm getting discouraged by how slow my bench press progress is coming (partially due to my RA - meaning I have shitty wrists) compared to my other lifting goals. I've switched in the past couple weeks to using the bench press machines instead of barbells exclusively (partially because I don't have a spotter, mainly because of wrists).
Ran 3.1 miles today even though I'm on vacation. I'm excited that this is becoming a habit!
I am proud to say that I've been averaging 3x attendance at the gym for the last two months! I even try to add a mile on the treadmill after my gym class most days :)
ADVICE NEEDED: I'm going on a 10-day vacation soon, and I'm wondering what suggestions people have for not falling off the wagon while/after taking a long-ish trip.
I am proud to say that I've been averaging 3x attendance at the gym for the last two months! I even try to add a mile on the treadmill after my gym class most days :)
ADVICE NEEDED: I'm going on a 10-day vacation soon, and I'm wondering what suggestions people have for not falling off the wagon while/after taking a long-ish trip.
What kind of workouts do you do at the gym? If they are easily done on the trip, no biggie. However, even if you can't, I've found that merely setting time aside to do something focused on physical stuff keeps the mindset and habit in place. Like walks, or jumping over riled up towels, out running the stairs.
I'm also due for a reset! I got bored with my running. This is a problem for me =\ I ran out of routes without driving somewhere new, so I know all my route variations super well now. It's not spring anymore, so there aren't as many obvious Nature changes on my runs. And my app started having issues and making my life harder. So I have been skipping runs... only ran once per week the past two weeks. Sigh. Time to call it and change routine!
I think I want to go to a 1 day per week run- 5k followed by sprints if I'm up for them, and 2 days of lifting. Need to figure out my lifting plan. Thinking I'll work toward my first pullup from a deadhang. Anyway, need to put my program together still, but that's my basic plan.
I'm also due for a reset! I got bored with my running. This is a problem for me =\ I ran out of routes without driving somewhere new, so I know all my route variations super well now. It's not spring anymore, so there aren't as many obvious Nature changes on my runs. And my app started having issues and making my life harder. So I have been skipping runs... only ran once per week the past two weeks. Sigh. Time to call it and change routine!
I think I want to go to a 1 day per week run- 5k followed by sprints if I'm up for them, and 2 days of lifting. Need to figure out my lifting plan. Thinking I'll work toward my first pullup from a deadhang. Anyway, need to put my program together still, but that's my basic plan.
How has Girls Gone Strong not been mentioned here so far?
I'm also due for a reset! I got bored with my running. This is a problem for me =\ I ran out of routes without driving somewhere new, so I know all my route variations super well now. It's not spring anymore, so there aren't as many obvious Nature changes on my runs. And my app started having issues and making my life harder. So I have been skipping runs... only ran once per week the past two weeks. Sigh. Time to call it and change routine!
I think I want to go to a 1 day per week run- 5k followed by sprints if I'm up for them, and 2 days of lifting. Need to figure out my lifting plan. Thinking I'll work toward my first pullup from a deadhang. Anyway, need to put my program together still, but that's my basic plan.
How has Girls Gone Strong not been mentioned here so far?
No idea. But I'll share the links that came up via the dicussion on my journal:
https://stumptuous.com/the-less-thinking-more-doing-starter-program
(https://stumptuous.com/the-less-thinking-more-doing-starter-program)https://www.girlsgonestrong.com/blog/strength-training/getting-started-strength-training-true-stories-former-first-timers/ (https://www.girlsgonestrong.com/blog/strength-training/getting-started-strength-training-true-stories-former-first-timers/)
Anyone looking for an exercise program, I highly recommend MommaStrong (.com, I think). It's $2 a month; she has a prenatal program, a 3-day program for diastasis recti before you do the exercises, and a few levels of workouts. She is big on injury prevention (I think she said "it doesn't matter how many burpees you can do if you get hurt") and recognizing that a Mom's body is an incredible thing. SHE is super duper skinny; but her attitude is that your body is perfect, so make it work for you- it's important to be strong for your kids, not skinny for them. It's a good program.
Any advice on low/no-cost lifting equipment? I want to minimize spending, or not spend at all if possible. I do not have a gym membership. We have 4 dumbbells: 2 are 5 lbs. (so I gather these are worthless), 1 is 20 lbs, and 1 is 30 lbs. I figure I can start by focusing on bodyweight and the 2 heaviest dumbbells...but how do I add weight over time?
Any advice on low/no-cost lifting equipment? I want to minimize spending, or not spend at all if possible. I do not have a gym membership. We have 4 dumbbells: 2 are 5 lbs. (so I gather these are worthless), 1 is 20 lbs, and 1 is 30 lbs. I figure I can start by focusing on bodyweight and the 2 heaviest dumbbells...but how do I add weight over time?
Personally, I think 2 kettlebells (1 relatively light for one handed work, 1 heavy for 2 handed) gives you a lot to work with. 2 handed swings, turkish getups, goblet squats, etc. Tons of options!
Any advice on low/no-cost lifting equipment? I want to minimize spending, or not spend at all if possible. I do not have a gym membership. We have 4 dumbbells: 2 are 5 lbs. (so I gather these are worthless), 1 is 20 lbs, and 1 is 30 lbs. I figure I can start by focusing on bodyweight and the 2 heaviest dumbbells...but how do I add weight over time?
Personally, I think 2 kettlebells (1 relatively light for one handed work, 1 heavy for 2 handed) gives you a lot to work with. 2 handed swings, turkish getups, goblet squats, etc. Tons of options!
For one of the better one stop shop options, I would say buy a set of bands, like this one - https://www.elitefts.com/mountain-dog-band-pack.html
Not super cheap, but at least as cheap as two kettlebells and they do have sales, or you could try an off brand. The sheer variety of exercises you can do with bands is insane though. You can replicate quite a few lifts and they pack well for travel. Lots of bodyweight options as well of course, many of which can be assisted/augmented by bands.
Any advice on low/no-cost lifting equipment? I want to minimize spending, or not spend at all if possible. I do not have a gym membership. We have 4 dumbbells: 2 are 5 lbs. (so I gather these are worthless), 1 is 20 lbs, and 1 is 30 lbs. I figure I can start by focusing on bodyweight and the 2 heaviest dumbbells...but how do I add weight over time?
2017 Goals:
-Complete a set of 10 pull-ups
-Dead lift my weight 10 times
-Squat my weight 10 times
-Bench my weight 1 time
-Complete a Half Marathon under 2 hours
-Mountain bike 50 times and/or 500 miles
(for whatever reason I run faster during races, must be the adrenaline)
Lagom, I hope your wife is recovering well, and that your back muscle is healing up. I have chronic pain and knots in my erector muscles too, and have used a racquetball rolling on the wall to press them out. A book that helps me a lot with these knots is The Trigger Point Therapy Workbook -- have you heard of it? -- essentially targeted self-massage of trigger points to allay referred pain.
I'm throwing this out there on the off chance it helps anyone dealing with this: I used to deal with chronic erector-based discomfort (not pain, but nauseating, headachy discomfort). It was most noticeable in the levator scapulae muscle, but looking at an image of muscles I can see all the connected areas were involved. Rubbing any of the erector muscles would help while I was rubbing, but it'd take 3 ibuprofens to make the nauseating discomfort actually go away.
After years of this, I finally noticed that, for me, the pain was associated with alcohol use. All I had to drink was one glass of wine or one beer, and I'd wake up with a "stress headache"--clearly rooted in erector muscles--the next morning. After eliminating alcohol, I now almost never get this discomfort. (Avoiding psychological stress helps too.)
(for whatever reason I run faster during races, must be the adrenaline)
Izybat, and anyone else who runs, have any of you done a Zombie Run? If I run at all, I think that's what I'm going to do.
Oh, and obviously I didn't get the time yesterday to update the most recent stuff, but hopefully I'll get to it today.
April checkin:
Cardio: 19/17 workouts
Strength: 15/17 workouts
Weight: 156
BF: 16.3%
Diet: On track, but apparently at maintenance
Overall, a good month. I'm progressing on deadlift, and my shoulder feels fine. I had lots of boring meetings to dial into, so I got some extra cardio workouts in. I had a whole week where I was above my calorie target every day, which contributed to my staying at the same weight. I'm working on that this month.
May goals:
-3 hikes
-keep running 2 times per week for the couch to 10k program
-15 days of 10/10 daily minimum
-3 bike rides
-Add 1 time per week lifting
May is a lot of April repeats that I'm hoping for.
jordanread says that you are all very nice people, and this is a nice thread. So I'm going to slowly start reading through everyone's posts. But first: My goals
Vague goal: get to an activity level I'm happy with, without sending my pain and fatigue into an ugly spiral. So baby steps, not jumping into things just because I'm capable that day.
Complete each of the distances needed for a sprint tri, super slowly, without linking them:
Swim 750m (30 lengths)
Bike 20k (hmmm. looks like my work and back is 20k, but not continuous. I could probably test this one and get it out of the way as soon as we get a sunny day)
Run 5k (registered for a race september 9th)
Be able to do all the basic poses in my sequence without modifications. I need to work on:
headstand
plow
locust
crow
Goals:
1) See a PT about my lower back issues and figure out a way forward. It's even been bothering me on long walks lately, ugh.
2) Do SOMETHING at least 4 days a week for 30 min. Used to run a lot but wondering if that was aggravating my lower back disc issues.
3)Join the nearby pool again, since it's my favorite exercise and thus worth the money.
4) 10 dead hang pull-ups by the end of the year. Bit of a stretch (at 1 now) but what the hell. I now have a pull-up bar in my living room so no more excuses!
5)Sign up forandcomplete an open water swimming race.(ETA: Just signed up! The race is in 3 months - definitely time to hit the pool!)
Joining too. Specifically need to work on my posture/core strength.
Goals:
- Foundation Training (https://www.foundationtraining.com/) (recommended by chiropractor) for core/back strength. I'm on exercise 1 of 10, but poor posture lately is making the exercises almost moot.
Progress Update: Been doing the basic Foundation routine of exercises 1-5 the past 3 weeks, it's helping a lot!
- Improve Posture - keep shoulders back!
Working on this, travel has made ergonomic laptop use challenging
- Continue walking at least 1 mile/day, morning stretches/yoga, 7-minute workout (https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/), and 4-minute workout (http://www.prevention.com/fitness/fitness-tips/4-minute-workout).
Check, aside from 2 days of crummy weather without long walks. Happy to have mostly kept this going on the road, travel can really disrupt usual routine
Congratulations on completing your race, SCUBA!
Chesapeake Bay swim (4.4 miles) next year?
Congratulations on completing your race, SCUBA!
Chesapeake Bay swim (4.4 miles) next year?
Thanks Cherry Lane! Oof, 4.4 miles... I better keep training, sounds like a great goal.
Congratulations on completing your race, SCUBA!
Chesapeake Bay swim (4.4 miles) next year?
Thanks Cherry Lane! Oof, 4.4 miles... I better keep training, sounds like a great goal.
Ambitious! Have you found the crossing currents website and open water practice/coaching on Sundays? Or the "Morning swim" group out on the bay? I have met a few people who have done or will be doing the Chesapeake Bay swim.
I figure if I gave up (sprint or Olympic) triathlons and just ran or just biked or just swam I could do a marathon/century/bay swim - but then I'd only be doing one fun thing instead of three fun things. Otherwise, there is just no time. I don't know how people find the time to do iron man distances.
The bay swim would be awesome though!
What was the event in the Potomac? I'm not tracking much on swimming in this area, aside from the triathlon events.
Congratulations on completing your race, SCUBA!
Chesapeake Bay swim (4.4 miles) next year?
Thanks Cherry Lane! Oof, 4.4 miles... I better keep training, sounds like a great goal.
Ambitious! Have you found the crossing currents website and open water practice/coaching on Sundays? Or the "Morning swim" group out on the bay? I have met a few people who have done or will be doing the Chesapeake Bay swim.
I figure if I gave up (sprint or Olympic) triathlons and just ran or just biked or just swam I could do a marathon/century/bay swim - but then I'd only be doing one fun thing instead of three fun things. Otherwise, there is just no time. I don't know how people find the time to do iron man distances.
The bay swim would be awesome though!
What was the event in the Potomac? I'm not tracking much on swimming in this area, aside from the triathlon events.
I haven't done any bay swims, practice or otherwise, I'll have to check that out! This race was actually my first open water swim, aside from pretty casual swimming in lakes just for fun. It's called Washington's Crossing (starts on the old town side of the river, ends at national harbor). If you're interested in other area open water races, I found this link while looking into the same thing recently: http://marathonswimmers.org/swim-calendars/mid-atlantic/ (http://marathonswimmers.org/swim-calendars/mid-atlantic/) For what it's worth, the Potomac water didn't seem all that bad.
Very cool. I still don't have any official goals for you. Not a big deal, but if you want something specific, just post, and I'll get you added within a day or two.
5x5 @ 225 lbs Squat by 12/31/17, thanks!
I missed the gym morning because I took too long in the bathroom.
I am posting here to commit that NO MATTER WHAT HAPPENS TOMORROW, I WILL SHOW UP FOR MY CLASS (extra frugal incentive: then I would get a free tshirt).
1) I've been stuck at ~13 deadhang pullups for what seems like forever (probably 3+ months). So my first goal is to figure out how to improve that number. At this rate, I'd be happy with 15 by the end of the year.
1) I've been stuck at ~13 deadhang pullups for what seems like forever (probably 3+ months). So my first goal is to figure out how to improve that number. At this rate, I'd be happy with 15 by the end of the year.
In my experience, when I stall out like that, reverting to an earlier progression and upping the number of slow reps for a bit makes returning to the harder one (in your case, the regular pullups) more successful. Or, you can try splitting your 13 into 2 reps of 6 or 7. Sometimes, the break between sets helps get over that hump too.
I missed the gym morning because I took too long in the bathroom.
TMI :DQuoteI am posting here to commit that NO MATTER WHAT HAPPENS TOMORROW, I WILL SHOW UP FOR MY CLASS (extra frugal incentive: then I would get a free tshirt).
Yet another t-shirt would be a disincentive for me.
When #fitness goals conflict with #declutteringgoals. #mustachianproblems
Yet another t-shirt would be a disincentive for me.
Usually true! I, however, am actually running out of workout tanks for the gym, so this will be a positive add to reward my more frequent exercise routine this year :)
I missed the gym morning because I took too long in the bathroom.
TMI :DQuoteI am posting here to commit that NO MATTER WHAT HAPPENS TOMORROW, I WILL SHOW UP FOR MY CLASS (extra frugal incentive: then I would get a free tshirt).
Yet another t-shirt would be a disincentive for me.
When #fitness goals conflict with #declutteringgoals. #mustachianproblems
Usually true! I, however, am actually running out of workout tanks for the gym, so this will be a positive add to reward my more frequent exercise routine this year :)
I know it's time for an update with all of the metrics associated with it. I may wind up delaying until this weekend. I've been slacking this last quarter, and to be honest, I'm a bit worried about seeing the numbers. However, I have implemented a new plan (ish). My workouts are boring. Slow reps, those aren't any fun. And I'm not yet strong enough to do the running around the lake and working out thing (which is how I envision things going). So I'm in the process of developing a flow, that incorporates my workouts, but is bigger than that. Warm up, stretching, working out, drinking coffee...I think that all of this will be involved. My better half always says she wakes up halfway through the workout videos she does daily, but I can't do it. I need to sneak up on the day. Therefore, I will try to incorporate that sneaking into a nice habit. I'll let you all know how it goes, and we'll see how my body composition has changed by this weekend.For me Jordan. I have to wake up 10-15 minutes earlier than I want to, to get a good relaxing cup of coffee in (timer set the night before so I just grab a cup on my way through the kitchen) before I drag my butt out to the garage and train. If I just wake up and go out to the garage i'm about 50% on if I am going to actually do it. Something about sitting around with a cup of coffee collecting my thoughts gets me ready. I also really enjoy this time to myself to just sit around with my own thoughts. I prefer to sit out on our back deck while doing this too. as long as the weather is tolerable. I sometimes miss my morning workouts due to life things and try and catch them up in the evenings. I hate having to do this. There are always a million other things to do and I feel like it takes away from family time which is my most valuable time.
You guys are all kicking ass!! Don't forget that.
Do full splits - about to pay $100 for a special splits class I am so desperate to accomplish this
It's actually a in-person class at a local pole dancing place, it's $100 for a 6-week series of weekly classes. There's also a yoga studio that has a splits specific series as well. I really, really want to do it because I feel like I'm just struggling to get this, despite my best efforts. 35 minutes per day of stretching specifically for the splits plus ~4 hours of hot yoga per week are NOT DOING IT.Do full splits - about to pay $100 for a special splits class I am so desperate to accomplish this
What program are you looking at buying on splits? If you buy it, please post a review!
Managed to do 9 x 150lbs (130% of bodyweight) back squats yesterday. This is the highest I've gotten since I was 18yrs. My birthday (30 yrs) is on Friday!
Deadlift is now up to 165lbs but unfortunately, I think I need to get gloves or wrist braces or something to get much higher. My hands suck too bad to get much higher without adding something to the equation. I hate buying things so I'll likely put this off.
Still stuck on bench press at 70lbs, 2 reps. Not sure I have posture using the machine perfect; my feet often don't touch the floor on the seat (have I mentioned I'm tiny?)
Update on goalsDeadlift 1RM/118lbsDoneBack squat 1RM/118lbsDone
Bench press 1RM/100lbs - 70/100 ughComplete 1/2 Marathon- Done
Yoga >= 100:00:00 - 63 hours, on track
>= 5x/week working out - on track
Bike > 2,518 miles - On track
Do full splits - about to pay $100 for a special splits class I am so desperate to accomplish this
What's the issue with the deadlift? Is it grip strength? Or something wrong with your hands?I have rheumatoid arthritis so my grip strength is terrible, and unlikely to improve. My hands are often super-duper inflamed and have trouble gripping daily objects like pens and pots, let alone 150+ lb ones. I do use the mixed grip already, which has helped. I have been looking into the straps, but the fact that those are smaller objects mean that it will actually probably be harder to for me to grip. I think I need to actually get something that cushions the bar for me like this. (http://www.roguefitness.com/fat-gripz?gclid=Cj0KEQjwnPLKBRC-j7nt1b7OlZwBEiQAv8lMLCV0QNwWW3BUzp72RzgHUEf7mZuv3ZCGHB2rj99WFiYaApo98P8HAQ) That's similar to the adaptive devices that I use to hold pens, forks, etc. Perhaps I can get my health insurance to buy them..
Nice work knocking off so many goals!
What's the issue with the deadlift? Is it grip strength? Or something wrong with your hands?I have rheumatoid arthritis so my grip strength is terrible, and unlikely to improve. My hands are often super-duper inflamed and have trouble gripping daily objects like pens and pots, let alone 150+ lb ones. I do use the mixed grip already, which has helped. I have been looking into the straps, but the fact that those are smaller objects mean that it will actually probably be harder to for me to grip. I think I need to actually get something that cushions the bar for me like this. (http://www.roguefitness.com/fat-gripz?gclid=Cj0KEQjwnPLKBRC-j7nt1b7OlZwBEiQAv8lMLCV0QNwWW3BUzp72RzgHUEf7mZuv3ZCGHB2rj99WFiYaApo98P8HAQ) That's similar to the adaptive devices that I use to hold pens, forks, etc. Perhaps I can get my health insurance to buy them..
Nice work knocking off so many goals!
And thank you!
Interesting about the grips, usually for arthritic people we use increased width to make things easier, as grasping small objects is much harder for us (my hands don't make a full fist, for example.) Like this is what I use on pencils/pens:What's the issue with the deadlift? Is it grip strength? Or something wrong with your hands?I have rheumatoid arthritis so my grip strength is terrible, and unlikely to improve. My hands are often super-duper inflamed and have trouble gripping daily objects like pens and pots, let alone 150+ lb ones. I do use the mixed grip already, which has helped. I have been looking into the straps, but the fact that those are smaller objects mean that it will actually probably be harder to for me to grip. I think I need to actually get something that cushions the bar for me like this. (http://www.roguefitness.com/fat-gripz?gclid=Cj0KEQjwnPLKBRC-j7nt1b7OlZwBEiQAv8lMLCV0QNwWW3BUzp72RzgHUEf7mZuv3ZCGHB2rj99WFiYaApo98P8HAQ) That's similar to the adaptive devices that I use to hold pens, forks, etc. Perhaps I can get my health insurance to buy them..
Nice work knocking off so many goals!
And thank you!
Those fat grips are usually used to work on grip strength, or rather they make it harder to hang on by increasing the diameter of the bar.
The lifting straps might be a good option for you. They wrap around the bar and around your wrist and lock you in pretty good. They also come off easily when you let go.
They also make deadlifting hooks (https://www.google.com/search?q=lifting+straps&rlz=1C1CHBF_enUS718US718&source=lnms&tbm=isch&sa=X&ved=0ahUKEwikvL6glPPUAhUMWj4KHW9QBzkQ_AUICygC&biw=1745&bih=864#tbm=isch&q=deadlifitng+hooks&imgrc=yQo09qdjkKLLPM:). I don't have any experience with these, but they make me wary for some reason. I would try the lifting straps before these.
You might consider having a doctor look at it.
You might consider having a doctor look at it.
I will if a few more days off don't help it. It literally only aches after a couple miles of running, so I'm hoping it's just a little injury that the pounding from running is irritating while it heals. I'm just frustrated because this year every time I seem to get into a running groove, something has knocked me out of it. I've had silly, small injuries (not running/fitness related. Usually because I've done something dumb) or gotten the worst cold of my life that would. not. go. away. It'll be fine though, marathon not a spring and all that.
Is there a website or general guidance for working towards this?
Yea, over-flexibility isn't good for joints. That being said, if you're a dancer or your preferred form of expression is artistic + physical in some way, flexibility is a requirement. I couldn't compete with less than this level of flexibility in figure skating (minimum split height level for women above the 7th level out of 8 testing levels:)
Overall, running/training for marathons is way worse for you than running 5K every day. Doesn't mean some of us don't desire + enjoy working towards marathons (or splits).
I don't think being super flexible is an advantage. Strength and a certain amount of muscle tightness is protective of the joints, it prevents the joints from getting damaged from being overstretched.
I don't think being super flexible is an advantage. Strength and a certain amount of muscle tightness is protective of the joints, it prevents the joints from getting damaged from being overstretched.
Super flexible can be bad, though I would guess this is a rare situation for most modern humans. I'd argue that most modern humans lack the required flexibility to even move through full ranges of motion without compensating ie reaching overhead, squatting, bending over etc...
u2bt, were those hernia surgeries due to working out, and were they left over from previous damage? Also, IIRC you were a lot more shiny last year. Was that shaving, lighting, or something else? I'm nowhere near where I have to worry about it, but just some knowledge for the back pocket.
What's the issue with the deadlift? Is it grip strength? Or something wrong with your hands?
There are a few things you could try without spending money. First would be learn how to Hookgrip (http://www.catalystathletics.com/article/1671/Ask-Greg-Trouble-with-the-Hook-Grip/) (can be painful until you get used to it).
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.
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.
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
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!!
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.
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 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
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.
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!
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!
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?
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!
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.
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?
WHY IS IT THAT NEITHER MY WEIGHT NOR MY WAIST HAS BUDGED? I also don't feel stronger. What am I missing? *sadness*
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.
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.
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.
Last week:What style of yoga do you teach? Do you demo as you teach? (I'm a teacher too, but I had a baby a month ago and was on bed rest for the month leading up to birth so I've been out of commission.)
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.
Last week:What style of yoga do you teach? Do you demo as you teach? (I'm a teacher too, but I had a baby a month ago and was on bed rest for the month leading up to birth so I've been out of commission.)
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.
I am familiar with Iyengar though I've never been to an actual Iyengar class. I love alignment based yoga. I teach power yoga, I got certified through CorePower Yoga which is a massive commercial yoga chain. Their business model is definitely more "gym yoga" in order to have a broad appeal but they teach alignment based yoga. Books by Baron Baptise and BKS Iyengar were both used for instruction.Last week:What style of yoga do you teach? Do you demo as you teach? (I'm a teacher too, but I had a baby a month ago and was on bed rest for the month leading up to birth so I've been out of commission.)
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.
Thanks, I teach Iyengar yoga, and am certified as an Iyengar yoga teacher. Ann Arbor was the first city that BKS Iyengar established his style of alignment oriented yoga back in the mid-1970's. bksiyengar.com
Back for an end of year update. Ran. 1/2 marathon past weekend, which was not one of my original goals. Placed first in my age group at my last sprint triathlon.
Qualified for age group nationals in Olympic distance triathlon due to my finish at my last triathlon. Decided to go because I can drive there. Don’t have any of the fancy equipment and judging from finish times from this years nationals, I’ll be in the bottom quintile. Decided I’d rather say that I went than that I qualified. So I’m going to go. Will take myself 10% more seriously this year. 😂😜
Almost the end of the year.
Bulk to 215—DONE, cut to 201 and am back to bulking, @204 lbs at present.
1x5 Rack Pulls @455lbs—DONE, did 1x6 @455lbs this week.
1x5 Weighted Dips @90lbs—ALMOST DONE, did 1x4 with 90lbs last week, will try 1x5 tomorrow.
1x5 Weighted Chin Ups @90lbs—Not even close, I dropped the weight and I’ve been doing a much slower approach, lots of volume. At 10lbs currently, doing 3-7 rep sets, adding weight each time I reach my target reps.
I was thinking of starting with some basic lifting, but I discovered that I literally don't have the shoulder mobility to hold a barbell on my shoulders. WTF? Has anyone had this problem? Did any sort of shoulder mobility exercises help?
I set a ton of goals in the 2016 challenge and only successfully attained ~50%. I realize now that some were unrealistic and I didn't have much structure to my approach.
This year I have goals in 4 categories - Strength, Endurance, Speed, Physique
Strength
Deadlift 625lbs Missed - hit 600x1 and quit powerlifting in March in favor of triathlon training.
Squat 495lbs - hit 455x1 and same ^
Bench 365lbs hit 355x1 ^
Compete in at least 1 USAPL Powerlifing meet. Negavite
Endurance
Run a half marathon technically yes, because LP had 13.1 mile run
Complete Ironman Lake PLacid 70.3 sub 8 Hours Success, beat this goal by over 30 min
Do one Century Cycle Ride (100 miles +) Missed, longest ride was 66 miles
Swim 1+ mile open water. Swam 1.2 at placid but did 1 mile open water swim in training prior.
Speed
Run a sub 7:00 Mile 7:30 is my fastest this year
Run a sub 24:00 5K 24:25 today, I have time to get this one done
Run a sub 50:00 10k ^ Ditto
Beat last year's Sprint Triathlon record Diceded not to do any Sprint distance races this year
Cycle 25 miles in 1 hour I think I missed this one
Physique
Drop 25lbs by my 30th birthday (May 9th) Currently 234.8lbs Miss, but I am down to 214.8, so 20lbs overall
Get to sub 200lbs by September 10th 2017 ( IMLP 70.3 race) 220 on race day
Keep lean body mass above 175lbs Easy when you're still fat ;)
5K PR today
24:25
on my lunch break, working from home =D
@flan - the pic you shared shows the hands REALLY close together for that squat. Is that the posture you're trying to emulate? Or can you not get both hands *anywhere* on the bar? If the latter, your mobility is pretty awful and needs some attention, possibly even PT. I went through a couple months of PT on my right shoulder last winter and it's done wonders, so I recommend it!
Oh, boy. That is pretty limiting. I used to follow Mobility WOD. There is a book, "Becoming a Supple Leopard" that explains a lot of the stretches, but at your stage, I think literally any kind of stretching, yoga, etc. would be helpful.@flan - the pic you shared shows the hands REALLY close together for that squat. Is that the posture you're trying to emulate? Or can you not get both hands *anywhere* on the bar? If the latter, your mobility is pretty awful and needs some attention, possibly even PT. I went through a couple months of PT on my right shoulder last winter and it's done wonders, so I recommend it!
LifeHappens + Drole - I cannot get both hands on the bar *anywhere* and have it over my head. My mobility IS awful. I was shocked I could not do this whatsoever!
Oh, boy. That is pretty limiting. I used to follow Mobility WOD. There is a book, "Becoming a Supple Leopard" that explains a lot of the stretches, but at your stage, I think literally any kind of stretching, yoga, etc. would be helpful.@flan - the pic you shared shows the hands REALLY close together for that squat. Is that the posture you're trying to emulate? Or can you not get both hands *anywhere* on the bar? If the latter, your mobility is pretty awful and needs some attention, possibly even PT. I went through a couple months of PT on my right shoulder last winter and it's done wonders, so I recommend it!
LifeHappens + Drole - I cannot get both hands on the bar *anywhere* and have it over my head. My mobility IS awful. I was shocked I could not do this whatsoever!
Oh, boy. That is pretty limiting. I used to follow Mobility WOD. There is a book, "Becoming a Supple Leopard" that explains a lot of the stretches, but at your stage, I think literally any kind of stretching, yoga, etc. would be helpful.@flan - the pic you shared shows the hands REALLY close together for that squat. Is that the posture you're trying to emulate? Or can you not get both hands *anywhere* on the bar? If the latter, your mobility is pretty awful and needs some attention, possibly even PT. I went through a couple months of PT on my right shoulder last winter and it's done wonders, so I recommend it!
LifeHappens + Drole - I cannot get both hands on the bar *anywhere* and have it over my head. My mobility IS awful. I was shocked I could not do this whatsoever!
Pretty sure we have that, and some videos in the resource post here (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359484/#msg1359484).
@flan I just saw your mobility question! (Haven't checked this thread in ages). YES, I had pretty bad mobility starting out. For me, it was front rack position- I couldn't raise my elbows. Turned out for me tight lats were a key component.
Here's some KStar videos that might help: https://youtu.be/skHV4sTF3hI (https://youtu.be/skHV4sTF3hI) and https://youtu.be/mD9NtKH8ZyA (https://youtu.be/mD9NtKH8ZyA) His content is usually just wonderful. Video quality is terrible ;)
It sounds like what you have is the same we've been dealing with for my BIL, and it's (sadly enough) often called "computer hunch", "programmer's shoulders" that sorta thing. It's also sometimes called "runners shoulders", which IIRC you run, so could be related to that. Also when you sit a lot, and roll your shoulders forward. My understanding is: It results in a lack of external rotation of the shoulder. This can be lat tightness, pec tightness, scapular retraction issues, or just not having the muscular cues/awareness down.
Anyway, I don't know a ton about it, but I figured giving some terminology and resources might help in your quest for improvement =)
Eight month check-in. Still losing weight with little effect on body fat percentage.
Input Goal: Run 130x / 10 months = 13x/month.
Performance: Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x, September 11x, October 10.
Total runs 77.
Results Goal: Drop from 33% body fat to 30%.
Results: Body fat now maybe 31%.
Notes: Foot pain has not improved. Had been improving a little; raised workout effort slightly, got immediate skyrocketing in arch pain. Revisited doctor, was instructed to reduce running. Will do so grudgingly but seek some alternate exercise.
Have been doing prescribed physical therapy to work on short head tendonitis. Feels more painful than before, but PT claims we are on track to resolve probably this month. I hope they're right! However, they also sternly instructed me to not add any strength work until they're done.
Eight month check-in. Still losing weight with little effect on body fat percentage.
Input Goal: Run 130x / 10 months = 13x/month.
Performance: Mar 5x, April 5x, May 9x, June 13x, July 12x, August 12x, September 11x, October 10.
Total runs 77.
Results Goal: Drop from 33% body fat to 30%.
Results: Body fat now maybe 31%.
Notes: Foot pain has not improved. Had been improving a little; raised workout effort slightly, got immediate skyrocketing in arch pain. Revisited doctor, was instructed to reduce running. Will do so grudgingly but seek some alternate exercise.
Have been doing prescribed physical therapy to work on short head tendonitis. Feels more painful than before, but PT claims we are on track to resolve probably this month. I hope they're right! However, they also sternly instructed me to not add any strength work until they're done.
Year end check in. Achieved results goal!
Input Goal: Run 130x / 10 months = 13x/month.
Performance: Mar 5x, April 5x, May 9x, June 13x, July 12x, Aug 12x, Sep 11x, Oct10x, Nov 7x, Dec 2x.
Total runs 86 = 8.6x/month.
Results Goal: Drop from 33% body fat to 30%.
Results: Body fat 29.25%.
Notes: Completed physical therapy for upper body at start of December. No medical progress medically on feet, but learned some tricks from a running shoe company owner and began applying them. Did not find much alternate aerobic exercise, but enjoyed a trip to the Andes and hiked to the top of a mountain there (maybe 14,000 feet altitude), and did one glorious 34 minute run at 9000 feet. Did a few pushups and squats in December, and pullup attempts... I can now do one pullup on a good day, up from zero. Somehow this slack December gained 3 lbs muscle and lost 2 pounds fat, nudging me under 30% body fat at last.