The Money Mustache Community

General Discussion => Throw Down the Gauntlet => Topic started by: jordanread on December 29, 2017, 06:02:09 PM

Title: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:09 PM
Welcome to the 4th Annual Strength & Fitness Gauntlet, for 2018!
Just for the record, I am both baffled and pleased that this is the 4th year for this gauntlet. You are all awesome!

As usual, I will create a tracking post to list out all of the goals, a resource post for...well, resources, a goal description post so that you can look at all the awesome things your fellow Mustachians are aiming for, and some extra stuff I'm doing for the gauntlet this year. Those will eventually be in their own comment (one of the reserved ones below). As far as the resources, everything is going to be combined into a few posts (instead of breaking them up by year). We'll have a list based on the kind of media (YouTube videos, books, articles, etc), but I'm also going to start digging into all of the resources, and start breaking things down by what issue it addresses. I will most likely need your assistance on that, so one of my first comments will be what I think the most common hurdles are, and what resources would be best.

I've got some thoughts on an application I can build (web based, hosted at one of my sites), but I'm not sure what I should include. Feel free to PM me suggestions (or put them in my journal, or whatever, but lets not gunk up this thread with discussions on software).

This thread has been a success for the last three years, and it keeps getting better. With growth comes a little bit of pain, and the fun thing is that any 'pain' that was experienced was always just stuff taken a bit out of context, and everyone has moved on and continued kicking ass. This thread was initially designed as just a place to publicize your goals, and maybe do some check-ins, but it's become so much more than that. It's now a place to share ideas, ask questions, post progress/technique photos, find suggestions on how to deal with difficult circumstances, how to figure out what program is needed to reach your goals, how to make fitness an awesome and sustainable part of your life, identify and overcome hurdles, stay on track and get some accountability, and get a view into alternate viewpoints of strength and fitness. I do think that the mention of finding diet specific threads for nutrition questions as it relates to S&F has prevented some flame wars. I am still highly contemplating making a perpetual sister thread dedicated to nutrition, with a nice table of contents for the discussions, but I won't have time to manage it until 1/2.

The Guidelines

Advice, whether solicited or not, is always welcome so long as it remains constructive.
Friendly ribbing/face punches are okay by default, but if you aren't okay with that, just say so, and it won't happen (and it's never personal).
If a comment rubs you the wrong way, say so, and we'll get that figured out.
I will do my best to keep this thread on track throughout the year. I personally noticed that I have a tendency to yo-yo throughout the year. In order to keep on track, I'm going to be doing monthly (maybe quarterly) sub-goals. At the beginning and the end of each month, I am going to make small short term goals, that will address any shortcomings I've noticed in myself. I am more than happy to do that for you as well. Now that we have mentions enabled on the forums, it would be a nice way to notify people.

The goals can be whatever you'd like. Based on the last few years, I've found the following are general enough to encapsulate everyone.


I will sometimes take liberties with the verbiage as I put goals on the tracking post, but I will always notify you and make sure it's okay. My favorite one was changing the goal of "Liking how I look" to "Increase Mirror-Lust".

Get ready to kick ass, increase health/stamina, and be sexier!

Thanks again for joining, as you are the ones who make this a success.
Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:20 PM
Participant List

Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:30 PM
RESERVED.
Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:40 PM
Resources

Measurements/Standards
Few things are as empirical as solid measurements when it comes to fitness. They also allow you to make awesome charts to get a nice visual representation of your progress at a glance. To that end, I created this section of resources that are all about getting those stats. Remember, the exact method is not nearly as important as remaining consistent. Even if your chosen method of measurement isn't 100% accurate, the consistent measurements still allow you to see your progress.

Logging/Tracking
By no means mandatory, or indicative of success of failure, logging does provide benefits. It saves one from needing to remember exactly how the last workout went, a way to track progress, a way to analyze your form, and a way to a tweak your program. Below are some different methods to meet these needs.
Workout Programs
Doing things in a haphazard way very rarely yields good results. There are a plethora of workout programs out there. This is going to contain free programs, and if someone shares a paid one that works, a link to that one as well. There are also books that contain programs, and I'll add those as well, based on recommendations and personal experience.
Motivation/Habit Building
Strength and Fitness is work. Sometimes it's hard work, other times it's fun. One thing that is certain is that the work needs to be consistently done for results to stay, or improve. This section contains different methods of motivation, including apps. If you just need help building the habit, or there is some rough day where you just don't want to work out, this section is the answer to that.
Troubleshooting
All kinds of things happen when working out. Sometimes it's struggling with a specific training exercise, other times things may just feel off, or maybe you wind up tweaking something. This section is for any tools to use while troubleshooting.
General Information
For things that don't really fall under a different section, they will go here. I've got them broken down by media type (at least for the books). Feel free to PM me if you have additional questions about this media.Diet
I've previously tried to keep specific diet stuff out of this thread, just because of how it so often devolves into a flame war. However, we might as well. So I've gone ahead and created a sister thread. I'll try to manage that one as well and keep things civil and organized. I think it should be able to be done. People here are awesome!
Nutrition for Strength & Fitness (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/nutrition-for-strength-fitness/)
Shared Resources
Since there are all kinds of people here, I've created a writeable uploads folder so that you can share any file that you want. To upload files, just use this link (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing). In order to make sure that nothing gets deleted, I will then prettify the documents, and add them to the resource shared folder (https://drive.google.com/drive/folders/0B49WawExpjLNYk0xcXljb0FiYU0?usp=sharing) (read only).
Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:50 PM
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Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:02:58 PM
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Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:03:25 PM
RESERVED.
Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:03:34 PM
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Title: Re: Strength & Fitness 2018
Post by: jordanread on December 29, 2017, 06:03:43 PM
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Title: Re: Strength & Fitness 2018
Post by: oneday on December 29, 2017, 08:03:43 PM
Jeez, JR.  You made it sound like it would take a whole lot of time, but I think it was only about a half hour between your post on my journal & posting here.  Anyway, thanks for the online space and resources!

Well this is my first appearance in a S&F gauntlet.  It's daunting when one's midsection might be mistaken for a marshmallow and arms for cooked spaghetti, OK?

So.  Now is the time.  I've started already with the program at http://hundredpushups.com/, but only got into the 3rd week before allowing other things to become higher priority.  Goal #1 is to finish this program, and I started on W3D1 last night.  This is just a journey goal to stretch my stick-with-it-ness. 

Goal#2 is a destination goal, which is to be able to do 1 measly pushup by the end of the program, whether that takes only the final 4 weeks of the program, or all year.  You see, I have not been able to do even 1 knee pushup, so I'm doing wall pushups.

Goal#3 is to jog 1x/week at 2 miles or more.  This will not be an average, so if I miss a week I can't make it up or "work" ahead.  This is to build a cardio routine right into my weekly rhythm or "make fitness an awesome and sustainable part of [my] life".

Goal#4 is to read & absorb the resources in this thread (or last year's) so I can tell good fitness advice from bad, cuz right now I'm clueless.

OK! Excited to see who else joins in & what y'all are up to!  Happy New Year!
Title: Re: Strength & Fitness 2018
Post by: jordanread on December 30, 2017, 07:00:31 PM
@oneday , I didn't have time to get everything in decent shape. Stubbing it out isn't a problem. :) I've got you added. Welcome to the gauntlet. This is going to be a good year.

I've got a few of my goals added, but I'm going to add more when I get more time (more journey related goals). In the meantime, I have a theory.

Plumber's Crack: Gravity, belts, and physics

So I did pretty good in 2017, making some pretty good progress, but backslid just as bad (if not worse). I still haven't managed to get the habits built, though. That is going to be a priority for me this year. I may even take a pretty big risk and do some of the stick based apps above. I have realized something lately (this will let you know my current state prior to getting my measurements posted), but plumber's crack is a real thing, and it's an interesting problem. It's been happening to me more lately, and I think I've figured out how to prevent it, and why it happens. It's an issue of math. The ratio between waist and hips (I'm using the belly button as the waist) is the key number. A 1:1 ratio is close to where I was in my before picture (https://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1360722/#msg1360722) from last year. When that ratio drops to something like 1:.9 or something, that means that one's hips are not the widest point, which makes belts useless. I don't like it. It's not comfortable, it's not functional, and it sure as hell ain't pretty. Hence the reason that my current goals are about waist measurements. I've achieved 32" before, and it's pretty sustainable. That will be a good easy number for me to hit, and I hope to be able to have a win pretty quickly.
Title: Re: Strength & Fitness 2018
Post by: dreams_and_discoveries on December 31, 2017, 07:52:56 AM
Ok, I need to bite the bullet and join in - I'm lazy and could do with some accountability. I'm writing this post drinking tea in my running gear, as it is raining - when I should really just have gone out for my run.

Anyway, my targets for 2018 are


Thanks for all the links Jordan, they look awesome.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 01, 2018, 02:16:12 PM
D&D, I've got you added to the list. I look forward to following your journey. Please let us know when you find a yoga and training regime, and if it's not on the list already, I'll make sure to add it.
Title: Re: Strength & Fitness 2018
Post by: swashbucklinstache on January 01, 2018, 05:02:42 PM
First time gauntleter! (gauntletee?). I lift weights in my 420 sq ft apartment with home-built squat stands. Mostly barbell stuff and adjustable dumbbells.

I'm a few months into a, sadly, modified "Boring but Big" 5/3/1 weightlifting routine w/ very good adherence to the plan so my goals are results-oriented. I'm a certified "mirror lust"-er + "need to do unsexy training things in order to be able to still use my body at 40"-er. Related to that second part, astute observers will notice a distinct lack of squatting :( :( :(

170 pounds at 5 foot 9. If I stand in the right lighting and flex, the charitable among you could convincingly lie to me that you see like 3 abs. If I don't you can see a nice little beer bump.

Current calculator-estimated 1rm:
Press: 105
Row: 140   
RDL: 195
Bench: 170

Goals by 12/31/2018:
Press: 150
Row: 175
RDL: 260
Bench: 200
I'd like to approach a more consistent bodyweight but might need another year of lifting before I'm satisfied with what that would be (i.e.: it is lustylicious). Don't care what that # is, dictated by appearance. 2018's goal is to set the stage for this to be a 2019 goal.
I have two big groups of PT exercises/stretches I should do every day separate from all of this, 1 hour each. I'll set a goal of doing 200 days of group 1, 180 days of group 2.

Going to need a good mix of technique improvement, cooperation from my body re: health, and strength gains to get these!
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 01, 2018, 08:33:29 PM
@swashbucklinstache , I've got you added. Welcome!
Title: Re: Strength & Fitness 2018
Post by: dreams_and_discoveries on January 02, 2018, 07:12:51 AM
D&D, I've got you added to the list. I look forward to following your journey. Please let us know when you find a yoga and training regime, and if it's not on the list already, I'll make sure to add it.

Thanks JR. Will let you know what I decide, going for Adrienne's 30 days of yoga to start.
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on January 02, 2018, 07:14:44 AM
I'm back in. I fell off the wagon a bit in mid-2017. I kept running and that's it. Pretty much the story of my fitness life... I like running, everything else I'm kind of 'meh' about. I'm going to try to keep it simple. So here we go, some year goals and some monthly goals:

Year:

January:
Title: Re: Strength & Fitness 2018
Post by: Mongoose on January 02, 2018, 07:56:32 AM
I'm in. I was doing great in 2017 until July, when my life became endless rounds of driving and coordinating rehab for an ill parent. I did manage to finish a half marathon, but ended up walking due to an unexpected asthma attack.

2018 Goals
1. Complete a half marathon (and PR...which should be easy right because last years was 3 hrs 20 minutes). I'd like to run 2 but am unsure if I can train enough for the one in May. Stretch goal: 2 half marathons.
2. Run one 5K on my own. I ran 2 in 2017 with a friend who is very out of shape and so we had pretty slow times (around 45 minutes).
3. Weight lifting 2X per week. (Not sure if this is enough to be helpful?). No specific goals. I have some free weights.

I would like to have some more specific goals that don't involve running but haven't figured out what is realistic with my schedule and location. Biking is difficult from my house and we don't have a gym/access to a pool. I'm open to suggestions for exercise that doesn't require equipment or me to be very fit, and can be done in short pockets of time.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 02, 2018, 10:15:38 AM
@dreams_and_discoveries thanks for the update. I've added the 30 days of yoga to the resource list.
@hudsoncat & @Mongoose , I've got you two added. Glad to have you here.

So far, I'm seeing the six month mark as a common falling off point. I yo-yo'd a bit more than that, but one of my goals for this year is to make sure we all stay on track throughout the year.

I don't know that I'll have the time or inclination to do anything weekly, but I am going to be doing some monthly stuff for me, and will provide a nudge for everyone else at the same time. Otherwise we will need 52 volunteers :).
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on January 02, 2018, 11:02:28 AM
Goals for 2018:

Main Results Goal - 23.5% body fat or below. 

Additional Goals -
Regain the ability to run 10k.
Run a mile in 7:15 or less.
Regain ability to do 20 pushups in a row.
Become able to do 3 pullups in a row.
Become able to do 15 burpees in a row.

Title: Re: Strength & Fitness 2018
Post by: Laura33 on January 02, 2018, 01:01:19 PM
OK, I'm in -- first time for me.  Status:  female, 51, started Crossfit a little over a year ago, love-love-love it despite my general out-of-shapeness.  Alas, age + historic injuries/imbalances predispose me to injury, which doesn't mesh well with my tendency to push a little too hard.  So I have dual goals of kicking my ass into better shape, while at the same time reining myself in and acknowledging my limitations.  Specific goals include:

1.  Don't be a headass -- no stupid injuries*
2.  Work out at least 4x/week barring injury; do not work out 6x/week for more than 2 weeks in a row.**
3.  Specific achievement goals:
     a.  Do 10 "real" pushups (currently do box or knee pushups)
     b.  Back squat 185 (currently 170)
     c.  Do one %$#$#%@ pullup (currrently require two bands)

I also do hope to work on my weight and diet this year, but I need to focus on those more organically; years of "lose weight" resolutions have been about as helpful as one would expect.  The lifting makes me feel awesome about myself, though, because, shit, what 50-yr-old weenie-ass woman can deadlift 200 lbs, you know?  So my plan is to reframe my thinking around the things I need to do to fuel my overall fitness and health, which I hope will be more effective than making a specific resolution.

*E.g., next time we do a deadlift ladder, do not push through all five @205 when you feel the back start to go on the third lift.  Even if you're the last woman standing and everyone is cheering for you to finish.

**Even if it is one-rep max week, dammit.
Title: Re: Strength & Fitness 2018
Post by: AcftW on January 02, 2018, 02:29:51 PM
Been loosely involved the last 2 years so why not!

Rack Pull                1x5 @495
Weighted Dip          1x5 @90
Weighted Chin Up    1x5 @45
Trap Bar Deadlift     1x5 @405
Neck Curl               3x20 @90
Pushups                 1x50
Bulk to 220 lbs

Given myself pretty easy goals, the dips I hit this same goal in November but had to start going lighter after a mild injury.  I should hit most of these by June, but the trap bar deadlift will likely be toward the end of the year.  Have to build back up to pulling from the floor.
Title: Re: Strength & Fitness 2018
Post by: monstermonster on January 02, 2018, 02:56:46 PM
100% I'm back in! I work at a gym now so I have to ;)

Here's my goals:

Title: Re: Strength & Fitness 2018
Post by: Trifele on January 03, 2018, 05:18:21 AM
Hi Jordan
I made it 8 months in 2017 before I fell off, ha ha.  My shoulder crapped out on me again, and I failed on goals #1 and #2.  Succeeded on #3 though.

Same modest goals for this year:

- Do 5 good military style pushups
- Do 1 pull up
- Keep up current running, ~6 days per week

I am starting off January very slowly, and my goal for the month is to do some gentle shoulder exercises every day and ease back into it. 

Thanks for the great thread!


Title: Re: Strength & Fitness 2018
Post by: jordanread on January 03, 2018, 11:21:45 AM
I'm going to ramble for a bit here, but by the end of it, I should be able to pick out some goals to add to the post.

Since I started this gauntlet 4 years ago, or even before that, when I started looking into physical fitness, I've had one ultimate goal. That was to come up with a sustainable way of working out. I didn't want it to be a chore, or something I had to use willpower to do on a daily basis. My better half does video workouts (ChaLean Extreme, P90X, Insanity, Butt Bible, etc) every weekday morning. She says she doesn't really wake up until about halfway through. It's all on autopilot. I would absolutely love to be in that place, but I haven't yet gotten there. I get super motivated the first half of the year, make some impressive gains (or losses), but then backslide the rest of the year. So I obviously haven't gotten to the sustainable part. Or not the habit part. Sometimes it feels like my eyes are bigger than my mouth, and I bite off more than I can chew. I've determined that even though I have all these plans, these desires, these ideas, I've yet to figure out a way to make it habit, I've yet to get things on autopilot.

I've spent a lot of time trying to make this happen, trying to find joy in the process required to get to the really cool feats of strength, agility, and fitness. I've failed. But with this failure is an opportunity to try something else, something new(ish). My underlying goals remain the same, but the process of getting there is changing. I previously thought that embracing a plan that has steps from where I am to where I want to be would be the key. I personally have a problem with that. With something set in stone, when I invariably slip up, I think of the ripple effect it will have on my ultimate success, and it's too easy to get hopeless and give up. To that end, my journey goals are a bit different. I will still maintain my goals of a specific program (or two), but I will have a more important goal of generating a habit of movement daily. Whatever that winds up looking like, I need to focus on that. I'm thinking that it will need to be an outdoors thing, but we'll see.

And while it doesn't always directly effect things for everyone, I've found that mindfulness is super important for me. Being in the moment, focusing on the way my body moves, it's all a good thing, and it does a good job of making me focused. Even the requisite 10 minutes of meditation in the morning makes it more likely that I will get out and moving. To that end, I really want to combine my mindfulness with mobility, stretching, and warm ups. I have this (http://amzn.to/2EGkyqP) foam roller, which is amazing, but I've only used it when I'm hurting bad. I'm thinking it should be part of my morning stretches or something. Also, I need to start morning stretches. :D

I'll have to delve deeper into some of the KStar Mobility stuff.

One thing I have known about for a while, but has been bothering me lately is my knee. It's nothing major, but I can feel it almost tweak. To me, that indicates a failure of the supporting muscles, so that is an additional thing I'm going to focus on. Later today, I will use this post to identify some additional goals to add. I will get everyone added today too.
Title: Re: Strength & Fitness 2018
Post by: monstermonster on January 03, 2018, 03:36:26 PM
What's you main motivation?

Have you beat 2 hours before? that was one of my 2017 goals and I got pretty close at 2:04 and change. Going to try again this year.

My main motivation is vanity, and I am OK with that. I'm filming a dance video in June and I want to look awesome on it ;)

I got to 2:01 last time I did a half, and tend to hover around there. Pretty sure I can shave off 1.5 minutes with some speed training, as I was not really training beyond 10 miles a week (no speed work) last time I pulled a 2:01. Also I ran a 2:20 as a guide runner the very next day (pace was more about who I was a guide runner for, not me). SO I CAN DO IT.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 03, 2018, 09:43:31 PM
I've got everyone added. Somehow, while I was trying to figure out how I was going to incorporate mindfulness and stretches into a daily routine that complements my workout programs, I managed to go down a youtube rabbit hole on Wim Hof, and the breathing methods. Also, the cold water immersion brought some interesting ideas back to the forefront. I still need to iron it out, but whatever it is I decide, it will start tomorrow. Still getting over this damn cold too. Breathing is an extremely laborious proposition right now.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 04, 2018, 12:36:07 AM
RESERVED

The holiday season has been a busy one, so I'm a bit behind in pinpointing what my exact goals will be for 2018. I'd say that 2017 was my least successful in terms of overall fitness since I FIRE'd almost 4 years ago now - though this is probably more a comment on what I was able to achieve in the two previous years than my fitness being awful last year.  It was still light years ahead of what it was in the decade previous. Some may be aware of that story. :( 2017 was also the only year I haven't participated in the Strength and Fitness thread. Probably a coincidence, but I'm not taking any chances this year. ;)

As in the past my preference is to attack this with a balanced, 3-pronged attack of cardio, strength and diet. Yet, I feel like I need to change up the specifics within this in order to keep things fresh and interesting.

I will fill in the details here as my overall plan develops. A moderately paced 5km run tomorrow to kick things off. :)


I've been thinking about this a bit more...and last night I made the decision that 2018 would be the year I try to get in the best shape of my life. I say this knowing that at some point in my late 20's I was REALLY fit. But, those years are already fading into the mists of time so I think I must use the benchmark I managed to set in April of 2016...as a 44 year old. I'd really like to at least MATCH that level as a just about 46 year old...yipes. How did THAT happen.

I know this thread demands numbers and tangible benchmarks to hit...I just haven't wrapped my head around what these may be yet.

No...wait. My Garmin Vivoactive fitness tracker uses units called "intensity minutes"....and the default weekly goal is to achieve 150 intensity minutes per week. In the past, I've tried to hit a minimum of 750 intensity minutes per week. I will attempt to do so again. The intensity minutes system gives you credit for 2X minutes if your heart rate reaches the VIGOUROUS category - above 140 BPM for my age. And virtually all my cardio is done in this manner, so I can achieve the 750 intensity minutes by doing 375 minutes of VIGOUROUS exercise per week...which works out to around 50 minutes of intense cardio per day. Very tough. I will try to keep this up for the next month, then will take a break on a vacation in February, then resume again once I get home.

I don't really like talking weight numbers...I feel fixating on the scale can lead to trouble. But...I'd like to lose 12 to 15 pounds. I've lost 60 before so I am familiar with what this path looks like for me.

I could put forth bodyfat%, resting heart rate, 5 and 10k run time goals...but I'm not sure I want to...not yet at least. Really, I just want to get fit....really fit. I remember how I felt in 2016 - the memory of feeling light and strong, somehow imperious to gravity - and I want to feel that again.

JR, for now...put me down for a minimum of 750 intensity minutes weekly.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 04, 2018, 07:54:13 AM
I've got you stubbed out JS. Glad you are back!
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 04, 2018, 09:38:15 AM
So I made a comment in my journal that initially seemed too vague for a goal, but I decided to add it anyway. It kind of encapsulates some of the more fundamental aspects of my journey. So I added a new goal about developing a Habit of Movement. There are some excuses and stuff relating to how efficiently life is set up, but even with that efficiency, I need to make sure I'm still moving. And now, to read about breathing and stuff.
Title: Re: Strength & Fitness 2018
Post by: tyrannostache on January 04, 2018, 10:19:16 AM
OK, I'm in on this. 2017 was a year of really letting fitness slip away. The main factor was having a baby, our second. Between baby-related sleep deprivation, working full time, transporting 2 kids to 2 different locations (daycare, school), and my partner starting his own business, time and energy have become our most scarce resources. And then it becomes a feedback loop: lack of movement leads to physical discomfort which leads to worse sleep which leads to less energy which leads to lack of movement...

So in 2018, I want to break that cycle and build fitness back into my life. Sustainable fitness is a great way to think about it, jordanread--it's not just about hitting a DL max (though that can certainly be part of it) but about making space in my life for strength, movement, and play. For now, I'm marking my place here. I'll be back with some concrete goals.
Title: Re: Strength & Fitness 2018
Post by: Drole on January 05, 2018, 10:10:00 AM
Since I keep mixing things up in exercise and diet, I'm going to keep this simple.

-Reduce body fat (I think I want to hit 16%, but since I've never been there, I'm not 100% on that.....I'll know it when I see it??)
-Improve flexibility (focus on improving shoulder and hip issues.  Examples of things I'd like to be able to do: warrior-1 with ease, splits, a reasonable pancake, a well aligned triangle pose)

Title: Re: Strength & Fitness 2018
Post by: TX2RVA on January 05, 2018, 11:18:14 AM
I'd like to join.  This is my first time participating.  I'm a 38 year old female, 5'7 - 135lbs. 

2018 RUNNING GOALS
Complete November Project PR day in under :30 (consists of 40 burpees and a 5k run but it is a loop - not a straight road)
Run Petersburg Half Marathon on 4/21/18 in 1:54:59 or less
Run Patrick Henry 1/2 marathon - 1:49:59 on August 25, 2018
Run Richmond Marathon in 4:29:59 or less on November 10,2018
Run 2 miles in 0:14:59 or less by 7/5/18  -- last time I did this I was 22 years old
5K - :24 or less (7:43 pace)
10k - :51 or less (8:12 pace)

2018 FITNESS GOALS
10 pullups from a dead hang with a overhand grip
Complete MURPH as prescribed (no vest) on Memorial Day 05/28/2018
20 bodyweight dips (from parallel bars not a bench)
10 pistol squats each leg
Handstand hold for :30
Perform an overhead squat with 95 lbs


some of these goals are lofty -- especially the 5k & 10k goals but that is what motivates me. 
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 05, 2018, 01:44:30 PM
@tyrannostache , @Drole , @TX2RVA , I've got you added. Welcome to the gauntlet. @TX2RVA , that MURPH looks intense.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on January 05, 2018, 08:36:05 PM
I've got everyone added. Somehow, while I was trying to figure out how I was going to incorporate mindfulness and stretches into a daily routine that complements my workout programs, I managed to go down a youtube rabbit hole on Wim Hof, and the breathing methods. Also, the cold water immersion brought some interesting ideas back to the forefront. I still need to iron it out, but whatever it is I decide, it will start tomorrow. Still getting over this damn cold too. Breathing is an extremely laborious proposition right now.

I did the breathing exercises a few weeks ago and it was pretty awesome. I got the tingles and everything. I need to do the cold baths but I just canít bring myself to do it in the winter. Iíll do the breathing exercises in the morning before the gym, definitely need to get in the habit.
Title: Re: Strength & Fitness 2018
Post by: Sailor Sam on January 05, 2018, 08:41:41 PM
Okay, I need to be on this thread. I'm staring down the barrel of a sedentary year, with cramped accommodations that will make exercise difficult. The beginning will be simple, since my schedule is in a huge amount of flux

Jan & Feb Goals:
1. 30 min body weight routine, 2 times per week
2. 30 min cardio, 2 times per week
3. Don't freak out
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 06, 2018, 11:12:12 AM

RESERVED

The holiday season has been a busy one, so I'm a bit behind in pinpointing what my exact goals will be for 2018. I'd say that 2017 was my least successful in terms of overall fitness since I FIRE'd almost 4 years ago now - though this is probably more a comment on what I was able to achieve in the two previous years than my fitness being awful last year.  It was still light years ahead of what it was in the decade previous. Some may be aware of that story. :( 2017 was also the only year I haven't participated in the Strength and Fitness thread. Probably a coincidence, but I'm not taking any chances this year. ;)

As in the past my preference is to attack this with a balanced, 3-pronged attack of cardio, strength and diet. Yet, I feel like I need to change up the specifics within this in order to keep things fresh and interesting.

I will fill in the details here as my overall plan develops. A moderately paced 5km run tomorrow to kick things off. :)

Hey Jon_Snow, nice to see you back! I can't write that without thinking and mentioning I finally caught up to real time on GoT, man what a show.

I bold-ed your mention of the "3 pronged attack". I've had years where I did pretty well with 1 or 2 but never really stayed consistent for all 3 for a long enough duration. Going to try that this year.

-----------

2018 goals:

-Run a sub 2 hour half marathon

-Get a 6 pack or as close as I can by June 15th

-Do 10 consecutive pull-ups by years end

-Mountain bike 600+ miles in 12 or more unique places

LWTG! Good to see you here man. Let's DO THIS.

Other than the biking stuff, I should be able to hit similar goals if I reach the fitness level I want in 2018. Thinking about how AMAZING I felt in Baja, in April 2016, I really can't wait to get started in earnest. Well, I officially started yesterday...with an 800 calorie burn yesterday at the gym. 1 hour of stationary bike and a 25 minute incline/walk - flat sprints on the treadmill.

I've NEVER tracked my calories, but I'm attempting to dip my toe into these waters now. Already I can see how it should contribute to dietary accountability. The last bit of Christmas junk, a bag of Skittles, was consumed last night. Even with that, thanks in large part due to the cardio session, I still acheived a large caloric defecit.

ETA: I've been thinking a bit more about my "3 pronged" approach to fitness. Without consciously thinking about it, depending on my current goals, I am consistently adjusting the percentages amongst diet/cardio/strength training. As my current mode is to lose the flab I have accumulated during the last half of 2017 I think I can summarize my strategy, until early February at least as....

40% diet
40% cardio
20% strength training (just enough to maintain range of movement and general muscle tone)

After our February vacation I will likely increase the strength quotient and ramp up the cardio....and MAYBE loosen up the diet a bit.

Something like...

30% diet
30% cardio
40% strength training
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 06, 2018, 05:28:00 PM
@LWTG , @Jon_Snow , and @Sailor Sam , I've got you all added to the tracking post. @LWTG, if you can take a look at that ab goal, I wasn't quite sure how to word it, but I think I got it.

JS, while the other metrics are something I've looked at, the one thing I actually find myself interested in is that resting heart rate. It's a cool metric. Oh, and since I don't get notified when you edit a comment, can you ping me when you modify it moving forward? No big deal now, but as the thread gets longer, I don't want to miss anything.

Do your paddles count as Vigorous?
Title: Re: Strength & Fitness 2018
Post by: jmwagner5 on January 06, 2018, 05:42:40 PM
I definitely want to jump in on this as well JR! I write out my goals on a post-it note around the house for motivation/accountability but I really value the added publicity that this offers so thank you!

2018 Goals

1. Run a 5K in <17:00
2. Complete 100 continuous push ups
3. Complete a handstand not using wall for support
4. Strengthen core to eliminate lower back problems
5. Run <4:40 mile
6. Understand how on Earth to use kettlebells properly

Title: Re: Strength & Fitness 2018
Post by: jordanread on January 06, 2018, 06:06:59 PM
I definitely want to jump in on this as well JR! I write out my goals on a post-it note around the house for motivation/accountability but I really value the added publicity that this offers so thank you!

Welcome JMW!! I personally don't know anything about kettlebells besides some weird thing I vaguely remember about squishing a dogs head. However, I bet that there are some resources that people know about here (that aren't on the list) and can share. And if you find something that is helpful, just post it here, and I'll make sure to get it added to the resource list.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 06, 2018, 09:27:27 PM
Week 1 of 2018 is over for me now.  I am doing Sun-Sat in order to take away one of my procrastination techniques (I'll do it tomorrow).  I got out for my run just before dusk and got 2 miles in 29 minutes.
Title: Re: Strength & Fitness 2018
Post by: dreams_and_discoveries on January 07, 2018, 09:41:33 AM
To report in for my first week.

Did Parkrun, yoga every day and some press ups. Also mainly kept to my marathon training plan, did  14 mile long run today, which although it was very slow, I was happy with it. However, the training plan was a bit ambitious, the 8 miles of hills on Thu did get truncated to 5 miles...

So all in a good start, plan for this week is to do all the miles on the training plan, and up the bodyweight exercises gradually. Yoga is becoming a fun part of my bedtime routine, and easy to fit in every day.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 07, 2018, 10:47:43 AM
Yoga is becoming a fun part of my bedtime routine, and easy to fit in every day.

I am curious about your routine. Also, thank you for reminding me that there are other parts of the day in which I can do stuff.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 07, 2018, 11:47:46 AM
JS, while the other metrics are something I've looked at, the one thing I actually find myself interested in is that resting heart rate. It's a cool metric. Oh, and since I don't get notified when you edit a comment, can you ping me when you modify it moving forward? No big deal now, but as the thread gets longer, I don't want to miss anything.

Do your paddles count as Vigorous?

Resting heart rate really is one of the best metrics in monitoring overall fitness levels...and the better fitness trackers do a great job of keeping track of this. Again, I will reference April 2016 (my peak fitness level in recent memory) in which my resting heart rate was in the mid-40's. Currently, I'm in the low 50's. JR...might as well add RHR of 45 BPM as one of my "goals".  May as well throw in a 10% Body fat percentage goal too....because I was in that neighbourhood as well two years ago. I will try to revisit that state too.

I've tracked so many paddles, of different lengths and intensities to know that it doesn't fall into the VIGOUROUS category. Unless I increase my paddlestrokes into an all out sprint, I have a hard time getting my heart rate above 100 BPM. And because I like to enjoy the natural surroundings around while I'm paddling, kayak sprint mode really takes away from this ability.

Kayaking is, at best, a MODERATE cardio workout....but a GREAT upper torso (especially arms, shoulders and lats) muscle toning activity. If you concentrate on executing a little "crunch" with each stroke...it can be decent for the abs too. The chest can be worked too...if you paddle backwards. I've this weird desire to paddle around JSI in reverse this Summer. :)

And yeah...as I fiddle about with my goals, I'll let you know if I modify my original post...but I'll likely just make new posts from here on out.
Title: Re: Strength & Fitness 2018
Post by: dreams_and_discoveries on January 07, 2018, 11:53:43 AM
Yoga is becoming a fun part of my bedtime routine, and easy to fit in every day.

I am curious about your routine. Also, thank you for reminding me that there are other parts of the day in which I can do stuff.

Sadly it's not very exciting..... mainly spurned on from the fact I discovered my PJ's are perfect yoga attire, but others clothes are not. I tidy up a bit, get into PJ's, get out the mat, fire up the yoga video, do some light bodyweight exercises while she chats...then yoga concentrating on really stretching for 25-30 mins. Then teeth and straight to bed.

Well that's the aspirational aim. Reality may differ.
Title: Re: Strength & Fitness 2018
Post by: 2300 on January 07, 2018, 03:15:01 PM
Iím back!  Thanks again Jordan and All for the motivation and awesomeness!

Goals:

Similar to last year, but simplifying workout tracking and adding splits training.  I donít expect to be able to actually do splits anytime soon, but looking for general improvement in flexibility.  Resources has a ď90 day programĒ, but I expect to do it all year (and likely forever as Iíve found I regress if donít keep it up in the ~1 month I tried in 2017). 

óReddit Bodyweight Fitness workout:  9x a month (or more) & improve via harder progressions or weight (no specific target improvement...just keep getting better).
óSplits:  Every day is Plan...goal = 20x a month (or more).   
óYoga and/or Qigong:  4x a month (or more).
óSleep:  ReóRead Books to remind myself of the power of the mind and positive attitude that I donít have Insomnia...


Resources:

Workout Program:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/

Splits:
http://antranik.org/antraniks-splits-routine/

Yoga:
https://m.youtube.com/user/yogawithadriene

Bodyweight Fitness and mobility;
https://m.youtube.com/user/FitnessFAQs

https://m.youtube.com/channel/UCU0DZhN-8KFLYO6beSaYljg

https://gmb.io/articles/

Qigong:
https://m.youtube.com/watch?feature=youtu.be&v=zzD4svzG9js

https://m.youtube.com/watch?v=3K-0JpiJu-o

Sleep:
https://www.amazon.com/gp/aw/d/0805089586/ref=tmm_pap_title_0?ie=UTF8&qid=1515362008&sr=8-2

Title: Re: Strength & Fitness 2018
Post by: jordanread on January 07, 2018, 04:25:40 PM
@2300 , I've got you added. I'll pull the resources out and put them into the resources post this week (maybe today, but we'll see). @Jon_Snow , I've added those two additional goals. MXT and I had an interesting discussion about kayaking backwards. And, even with everything I've researched, you were the first to mention RHR in this context that I came across. BMR (Basal Metabolic Rate) is what I had heard of, but never considered it a metric as far as fitness. No idea why, but you can take credit for that.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 07, 2018, 06:25:19 PM
Yoga is becoming a fun part of my bedtime routine, and easy to fit in every day.

I am curious about your routine. Also, thank you for reminding me that there are other parts of the day in which I can do stuff.

Hmm, yes.  Bedtime yoga is intriguing.  I will have to remember this once I reach my goal of doing AN pushup. 
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 08, 2018, 10:16:28 PM
Mondays (when I'm in Fitness Mode) have always been my big workout day. Sunday is typically a "do nothing" day do there is lots in the tank.

Not sure I'm trusting the RHR number or the calories credited to the weight workout, but it felt good to be back "on it". One month of this and I'll be ready to relax a bit in Baja...where, incidentally, my DW is running a half marathon. We are on this journey together. :)

Title: Re: Strength & Fitness 2018
Post by: Sailor Sam on January 08, 2018, 10:55:08 PM
Iíve been doing the Yoga With Adriene 30day challenge. Itís fulfilling my gauntlet goals, but reminding me of how out of shape and overweight I am. These reminders lead to >1 freaking out. I suppose that balances to zero, eh?

Comfort me, Snow. Do it now.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 08, 2018, 11:30:42 PM
You're gonna be fine dude.

We're all in this together.
Title: Re: Strength & Fitness 2018
Post by: Eucalyptus on January 09, 2018, 04:44:52 AM
So far I have a few goals for this year. The first is vague, sorry:
- go as much as possible to the gym at work before my membership expires in June (at least once a week). This will be kept in check by a couple of my goals though:

1. Deadlift 2x bodyweight (raw no straps belts or help) by June (currently 1RM appx 145kg (PB), BW 81kg).
2. 10reps 300kg on leg press machine (current 260kg no worries. Did 5x270kg the other day without hassle). Update, goal complete 5th Feb! Will aim to be well above 4x bodyweight on this 320kg but will also focus more on endurance and my other goals (eg Deadlift, chinups, row).
3. Install a chin-up bar or rockclimbing holds at home by June. Get back to at least 10x full dead hang overgrasp chinups by end of year (currently maybe 3?).
4. Do at least 20 "Stair Runs" with my mate Stephen (he has agreed)
5. Do a 24hr Rogaine, competitively with Stephen (should be doing one in July).
6. Get to 1min34second 500m Row by Jan 31st! (This is a comp set by the gym. One of the guys in my lab group did 1.34 the other day, I did 1.39). Update: FAILED. Tested Jan 31, one second slower! I had a few nights of not enough sleep leading up to it which may have contributed. I finished feeling better though, so at least that's a plus.
7. Get to 1min30second 500m Row by June.

Cheers and good luck everyone!
Title: Re: Strength & Fitness 2018
Post by: tyrannostache on January 10, 2018, 11:09:02 AM
@tyrannostache , @Drole , @TX2RVA , I've got you added. Welcome to the gauntlet. @TX2RVA , that MURPH looks intense.

Thanks so much for adding me to the tracking post, jordanread, and parsing my vague goals. I've been planning and want to make my goals a little more specific:

Weightlifting or bodyweight strength workout 3x/week (even if it has to be after 8pm!)
Walk, run, and bike more, including biking or walking to work/daycare 2x/week once roads are safe for baby bike trailer or jog stroller.
Get outside to play with kids more--start teaching 5YO to ski, skate, and paddle.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 11, 2018, 10:49:39 AM
@Eucalyptus , I've got you added to the tracking post. @tyrannostache , I've updated your goals.
Title: Re: Strength & Fitness 2018
Post by: Eucalyptus on January 11, 2018, 06:21:45 PM
Thanks!


I'm pretty determined to hit some of these goals, particularly the 2x BW deadlift. I've had this as distant goal post for years, but my random gym memberships and then attendance and then injuries (not from DL, ankles and such from other things) have held me back.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 12, 2018, 11:36:40 AM
Iíll jump in this year. 2017 was a mixed bag for me. My diet is great, Iím a keto guy, high amounts of meat/eggs/dairy, small amount of veg and occasional berries. We produce about half our own meat (rabbit) and eggs, hoping to increase that this year. We grow a lot of our veg and berries.

 Keto works well for me and is very easy to stick to, as cheating on it makes you violently ill. Iím at my lowest adult weight except for one other period, and during that period I was biking a shit ton of miles every day. Would like to get under 200, which I havenít weighed since I was about 13 (very chubby kid).

My homestead requires a certain baseline of activity every day. Moderate lifting (water and feed) and activity. I feel like I can shovel dirt, carry feed bags or bales of hay at a moderate pace all day if I needed to. Even more so since starting keto. My intense cardio needs some work, something really hammered home since I joined a homeschool family hiking club. I get winded easily climbing hills when hiking, etc. Need to get around to having my bike repaired and then use it. I also enjoy walking and hiking, but struggle to fit it in during the winter when itís so goddamn cold and dark.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 12, 2018, 12:17:01 PM
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF

On course...probably ahead of schedule really. I've been diligent in using a combo of diet and exercise to fashion a significant caloric deficit per day. Much of my excess, and unwanted weight was a result of excess over December and into the first part of January - I enjoyed all the excellent food and drink and was quite aware of the effects as they inevitably manifested. I knew that a considerable amount of weight would literally melt off rapidly if I put the work in. Averaging 800 calories of exercise burned per day for my first week certainly qualifies I think. :) The remaining 7 pounds I'd like to lose will come off much more slowly...which is just fine.

The current plan is to keep this up for another 3 weeks, catch my breath in Baja in early February, then return home and resume intense training until May...when my gym-centric focus switches to my outdoor hobbies. The intent is hit the ground running in a very fit state so that I can shoot for some ambitious goals that relate to those hobbies. I might post some of these here at some point.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 13, 2018, 10:59:28 AM
Week 2 is complete! Jogged first thing today, I think it made a difference. Got all the way through Holy Wars...Punishment Due (a 6+ minute song) before walking.

Made some progress on pushups too.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 14, 2018, 07:46:55 PM
It's Sunday and that means the end of my first week of dedication to a new program of diet and exercise that will (hopefully) see me reach the levels of fitness that I achieved a few years ago.

A screenshot from my Garmin fitness app provides a snapshot of what my week of exercise looked like. A BALANCED (and this will continue to be a theme for me) mix of cardio and strength work. As is clearly evident, gym bike work is featuring heavily right now, but once I get a bit more excess weight off I'll start to ramp up the running. I've learned from past mistakes the cost of running too much before my body is ready for it.
 
(https://farm5.staticflickr.com/4724/39696119531_0bec39e0a3_z.jpg)

The one run recorded happened today. My DW and I ran 7k to a local craft brewery where we enjoyed a couple of pilsners and lagers. Remember what I said about BALANCE? This fitness regime has plenty of room for occasional treats such as a couple of brews as a reward at the end of an exercise session. At this very moment, as I'm typing this I'm eating Twizzlers. Again....balance.

One of my goals to hit a minimum of 750 "intensity minutes" was easily made in week one. It's as though my body is telling me that it WANTS to get back to where it was previously. Throughout the week I kept pushing, waiting for fatigue to set in...."listening to my body" is a term that is commonly heard, and I have definitely to do this. I was listening for signs of my body telling me to take a rest day this week...it didn't happen. It might next week, or the week after, and I will dial things back accordingly.

Another snapshot showing the past week in terms of "intensity minutes". As expected, Monday was a big activity day, with both cardio and weights. And just as I was expecting normal fatigue to be setting in on Friday...instead I got a second wind and just crushed out an amazing workout. Saturday amounted to the closest to a "rest day" that I had in Week 1, but DW and I still got out for an 8k walk.

(https://farm5.staticflickr.com/4625/39665023492_be3e233cfe_z.jpg)


And to help further explain the concept behind "intensity minutes", I'll post this. It really helps illustrate how you can really increase your numbers if you can elevate you workout into the VIGOROUS category.

(https://farm5.staticflickr.com/4632/38798705765_a8d1e88af8_b.jpg)

Week 2 starts tomorrow. :)
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on January 15, 2018, 07:24:13 AM
Of the very long list of goals I listed on the previous page, these are the ones I'm currently working towards:

-Petersburg half marathon <= 1:54:59
-Pull up 1 set/10
-Dips 1 set/20
-Pistol squats 1 set/10
--

- I'm behind on my mileage due to the weather and we are supposed to get more snow on Wednesday and I really don't want to run on the treadmill.
- My PR for pullups is holding at 5.  However, I continue to get stronger at chinups so at least I can see some progress.
- PR for dips is 12 and I don't doubt I'll hit my goal of 20 by the end of the year.
- My pistol squats are trash!  I have the strength just not the mobility so I'm focusing on increasing flexibility in my lower legs and ankles for now. 
Title: Re: Strength & Fitness 2018
Post by: flan on January 15, 2018, 09:00:40 AM
It's kind of hilarious how far I am (mentally) from the original goals I set myself by the end of the year, but it is always fun to start a new year and set fresh goals ;)

THIS YEAR'S GOALS:

- attend 100 krav maga classes in 2018
- pass Level 1 belt test in krav maga
- lose 1 inch around waist and maintain
Title: Re: Strength & Fitness 2018
Post by: AcftW on January 17, 2018, 03:39:17 PM
@jordanread

Will you also add Overhead Press 1x5 @135 lbs to my goals in the tracking post?  Iím committing to actually trying to build it up, and getting over my fear of dislocating my shoulder (again).
Title: Re: Strength & Fitness 2018
Post by: chasingthegoodlife on January 18, 2018, 02:49:03 AM
Ok, I’m going to do this. Hubs and I are talking about maybe trying for a baby later this year and I’d love to go into that journey in great physical shape.

The specific goals are a bit trickier, and I can’t decide whether I want to join a gym again.

For now I’m going with:
Restart (and finish) the couch to 5k program.
Design a strength training program I can do at home without hating my life, then actually do it 2x per week.
Gentle yoga more nights than not.


Title: Re: Strength & Fitness 2018
Post by: asosharp on January 18, 2018, 04:17:21 AM
Anyone here use a Fitbit? I have one but I don't have any friends who use it! I'd love to be able to do the challenges and have people on my list that I can do them with.

I really need to lose weight, which I've documented on some other thread about losing weight challenges or something or other in this Throw Down The Gauntlet thingo.

I attempted to do more exercise last year - I took up zumba, Latin dancing, and golf. Unfortunately golf also ruined my knee, and I'm currently seeing the physio.

My #1 goal is to getting my knee into shape, with the help of the physio.

I officially joined the gym yesterday, 12 month contract.
I'd like to do at least 8,000 steps a day as that's the amount of steps WHO recommends.
Also do all of my physio stuff every day, which means going to the gym daily.
I'd also like to lose at least 10 k.g. by the end of the year.

After my knee gets better, I am interested in getting back into zumba and dance classes. I have an 'ultimate' goal where I would love to teach dance class one day.

Not sure about doing golf again though lol... my physio says I shouldn't be put off golf but get a better instructor. A friend told me about a golf club which does 1.5 hour sessions and apparently most of it is to do drills so that golfers don't injure themselves. I'll think about it because surprisingly even my friends who are notorioius for not playing sports actually play golf so it's something the girls and I can do together even if it's just at the driving range.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 18, 2018, 07:23:39 AM
@flan @chasingthegoodlife @asosharp I've got you all added to the tracking post. Please look over the goals and make sure I didn't screw anything up.

@AcftW I've added the Overhead Press to your goals.

Title: Re: Strength & Fitness 2018
Post by: jordanread on January 18, 2018, 08:02:54 AM
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support, so I personally don't join them. But, if there are already existing Mustachian groups for some of these platforms, I'd definitely be interested in people posting them here.

So does anyone have existing groups in any of these platforms designed for Mustachians and/or support?
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 18, 2018, 12:55:29 PM
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support...

Correct, I use the Garmin ecosystem now. I made the switch from Fitbit because I wasn't very pleased with Fitbit build quality...they had the tendancy to disintegrate on my wrist...sun + sea water didn't agree with them it seemed. I've heard it said that the Fitbit software is better than Garmin's....but for my own purposes, I really need something that will physically endure sometimes extreme outdoor environments.

And for whatever reason, I have always been very good at self-motivation, so the joining of online fitness groups and challenges would probably benefit me much.

I'm just off to the gym for a cardio session which will consist of 30 minutes of incline (8%) treadmill walking and 30 minutes of stationary bike (Level 15 resistance). These activities will allow me to keep my heart rate between 145 and 155 BPM, for a total calorie burn of around 800 - and another 120 in my weekly "intensity minutes" bank (remember, X2 credit for VIGOUROUS minutes).

I'm really starting to feel good...the process of being leaner, lighter, stronger in combination with increased cardiovascular endurance is progressing well. I found myself today realizing that my current regime is pretty much identical to the one I embarked upon immediately following my FIRE in 2014. That journey saw me lose almost 60 pounds. Thankfully, I do not nearly have as far to go this time to get to my desired destination. I can't see not being there by April...when I will leave the gym-scape behind and switch over to my outdoor pursuits. 

JR...I might just post a rather bizarre kayaking goal on the board. I need to think further on it's feasibility....or ridiculousness. ;)
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 18, 2018, 01:04:02 PM
Correct, I use the Garmin ecosystem now. I made the switch from Fitbit because I wasn't very pleased with Fitbit build quality...they had the tendancy to disintegrate on my wrist...sun + sea water didn't agree with them it seemed. I've heard it said that the Fitbit software is better than Garmin's....but for my own purposes, I really need something that will physically endure sometimes extreme outdoor environments.

I've heard, and experienced the same.

And for whatever reason, I have always been very good at self-motivation, so the joining of online fitness groups and challenges would probably benefit me much.

I'm just off to the gym for a cardio session which will consist of 30 minutes of incline (8%) treadmill walking and 30 minutes of stationary bike (Level 15 resistance). These activities will allow me to keep my heart rate between 145 and 155 BPM, for a total calorie burn of around 800 - and another 120 in my weekly "intensity minutes" bank (remember, X2 credit for VIGOUROUS minutes).

I'm really starting to feel good...the process of being leaner, lighter, stronger in combination with increased cardiovascular endurance is progressing well. I found myself today realizing that my current regime is pretty much identical to the one I embarked upon immediately following my FIRE in 2014. That journey saw me lose almost 60 pounds. Thankfully, I do not nearly have as far to go this time to get to my desired destination. I can't see not being there by April...when I will leave the gym-scape behind and switch over to my outdoor pursuits. 

JR...I might just post a rather bizarre kayaking goal on the board. I need to think further on it's feasibility....or ridiculousness. ;)

Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 18, 2018, 03:49:41 PM
Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.

Your suspicion is pretty damned accurate. ;) I've goofed around with backwards paddling before, and MAYBE done a single kilometre in one shot...but a 20km+, around-the-island soujourn would be a much different story. I know for a fact that it would be using completely different muscle groups than the forward stroke does...and a ocean touring kayak is not designed to track very straight backwards and there would be constant looking behind to gauge my route...so the process is likely to become annoying at some point. I suspect this will be a lifetime "one off" event if I do it. It's not really a fitness thing though is it? More of a "why the hell not" thing. But then again, what good is FIRE if you can't occasionally do goofy shit? ;)

I believe I did pull off my 500km's paddled in 2016....I just can't remember if I posted the official results or not. I'll keep track of my distance paddled this year just out of curiousity, but not planning to hit any particular distances.

In other, actual fitness related news....I hit the wall HARD today. Had to dial back the resistance on the bike several levels. This is body telling me something. So I will listen.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 18, 2018, 04:04:56 PM
Dude, by all means post the goal. How'd you do for last year's  2016's goal of 500K paddled?

I've a sneaking suspicion it might involve backwards paddling.

Your suspicion is pretty damned accurate. ;) I've goofed around with backwards paddling before, and MAYBE done a single kilometre in one shot...but a 20km+, around-the-island soujourn would be a much different story. I know for a fact that it would be using completely different muscle groups than the forward stroke does...and a ocean touring kayak is not designed to track very straight backwards and there would be constant looking behind to gauge my route...so the process is likely to become annoying at some point. I suspect this will be a lifetime "one off" event if I do it. It's not really a fitness thing though is it? More of a "why the hell not" thing. But then again, what good is FIRE if you can't occasionally do goofy shit? ;)

The best fitness things are based in "Why the hell not" IMHO. 

I believe I did pull off my 500km's paddled in 2016....I just can't remember if I posted the official results or not. I'll keep track of my distance paddled this year just out of curiosity, but not planning to hit any particular distances.

You didn't post. But awesome!!


In other, actual fitness related news....I hit the wall HARD today. Had to dial back the resistance on the bike several levels. This is body telling me something. So I will listen.

How many of you hit the wall this week? What does it mean to you?
Title: Re: Strength & Fitness 2018
Post by: Spoon on January 19, 2018, 03:39:02 AM
Hi Jordanread, Iím in!

My fitness history:
My first full time job was as a bicycle courier, I was riding 600km+ (my guesstimate) a week, training twice a week for rugby, and playing a match on the weekend. I will never be this fit again, but I do find it easy to get my resting heart rate down. That lasted around 6 months, before I started a variety of less active jobs. For the next 6 years or so I spent regular time in the gym and did some yoga. My next major job change was into construction and most days involve moderate physical activity, with not very much cardio. I do a small amount of cardio each year before I lose interest and quit. Gym work is out, but I have the equipment at home for bodyweight fitness, which I did last summer.

The goals:
Increase flexibility, strengthen core, increase fitness and lower body fat percentage.

The plan:
I will do 2 yoga sessions a week. I am a fan of Yoga with Adriene and have done her programs on and off for a few years. I started her 30 day True series and will move on to another 30 day program after that. I plan on doing some extra planks with my sessions from here on in which will increase core strength. Currently sitting on 51/104

I will do 26 days of intermittent fasting,using Michael Mosleyís system. When I am working I lose weight anyway, as I snack less and burn more energy. I have a month holiday booked in the middle of the year and would like to start that in good shape. Currently sitting on 8/26
 
I will do 3 cardio sessions a fortnight. I plan on starting with running to build fitness before moving to H.I.I.T. I did a few months of Body for life around 10 years ago and found the cardio plan there good, so that will be my starting point. Currently sitting on 34/78

I will do one strength session a week. I have never been able to do 10 pull-ups in a row (got to 9 around 9 years ago) and would be pumped to reach this goal. Currently sitting on 12/52

Goodluck to everyone
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 19, 2018, 04:47:55 PM
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF
Jan. 19 - 187 lbs, 14% BF

I'm ready to declare the "holiday bloat" gone. Now it's just going to be slow, steady progress until I hit my goals. My DW is in the midst of her half marathon training so if a break in the weather materializes tomorrow we are going to go for a 12km run. I haven't run that kind of distance in quite a while, subsisting instead on a diet of 5 and 7k's. I feel good. I think I'm ready.
Title: Re: Strength & Fitness 2018
Post by: Drole on January 20, 2018, 10:20:30 AM
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF
Jan. 19 - 187 lbs, 14% BF

I'm ready to declare the "holiday bloat" gone. Now it's just going to be slow, steady progress until I hit my goals. My DW is in the midst of her half marathon training so if a break in the weather materializes tomorrow we are going to go for a 12km run. I haven't run that kind of distance in quite a while, subsisting instead on a diet of 5 and 7k's. I feel good. I think I'm ready.

Well damn....I have to ask...what is your diet?  10 lbs in 2 weeks is mighty impressive to me when you are at that % BF.  I note your very intense workout post above, but would be interested in learning a bit more about what you are doing.
Title: Re: Strength & Fitness 2018
Post by: Trifele on January 20, 2018, 11:53:48 AM

How many of you hit the wall this week? What does it mean to you?

No wall, Jordan.  I feel great!  Like my body is saying "What took you so long to get back to strength training, slug?"  :)
Title: Re: Strength & Fitness 2018
Post by: Herk on January 20, 2018, 03:47:17 PM
I will also join in, as I think it is a good way of holding yourself accountable.

I've been gaining weight more or less for 15 years now, and this is the year it will turn around!

I don't have a working scale right now, but I would imagine I weigh north of 120 kg. I would like to get down to 100 at the end of the summer (31/8). And in the long term down to 80 kg.
I am also serioulsy inflexible, so I will work on that too.

I have already started this process:

So far it feels great, already lost a bit more than an inch around my waist! Next weekend will be a longer hike for at least 4-5 hours with snowshoes.
Title: Re: Strength & Fitness 2018
Post by: jmwagner5 on January 20, 2018, 08:14:53 PM
Just wanted to check in and provide an update on progress.

Been getting up to do my workouts at 4:30AM so that way I make sure I "put first things first" as the saying goes.  Got in 21 miles two weeks ago and 23.3 miles in the the week that just ended today so the mileage is building up nicely.  Pace has dropped down from 7:18/mile to an average of 7:03/mile for the training runs so I feel pretty good about increasing the speed components now. 

Push ups are up from 20 in a sitting to 50 in a sitting after just 2 weeks of doing them daily.  Here's to hoping that this sort of pattern continues onwards! 

Now I just need to pick some 5K races to actually get a benchmark 5K time down and start looking more into Kettlebells. 

If this all keeps going at this rate, I'm going to need some new goals by June!
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 20, 2018, 09:05:49 PM
Kicking ass everyone!! @Spoon and @Patrik , I've got you too added.

I've got some things I want to get written out, but I won't get it written up until Monday, which is coincidentally the first real bad weather day we'll have and my first opportunity to overcome some motivation issues I've been dealing with.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on January 21, 2018, 05:09:43 PM
Jan. 5   - 197 lbs, 17% BF
Jan. 12 - 189 lbs, 14% BF
Jan. 19 - 187 lbs, 14% BF

I'm ready to declare the "holiday bloat" gone. Now it's just going to be slow, steady progress until I hit my goals. My DW is in the midst of her half marathon training so if a break in the weather materializes tomorrow we are going to go for a 12km run. I haven't run that kind of distance in quite a while, subsisting instead on a diet of 5 and 7k's. I feel good. I think I'm ready.

Well damn....I have to ask...what is your diet?  10 lbs in 2 weeks is mighty impressive to me when you are at that % BF.  I note your very intense workout post above, but would be interested in learning a bit more about what you are doing.

Thank you for your interest Drole. You made note of the intensity and duration of my weekly exercise regime...but yeah, that's only one part of the story. My diet is fairly locked down Monday to Friday. A typical day probably amounts to around 1700 - 1900 calories daily...so before all the workouts I'm already in a significant caloric deficit when according to my fitness apps my maintenance level is around 2300 calories. I'm avoiding all sugar and trying to limit my carbs to whole wheat sources and trying to eat ample protein to hopefully avoid to avoid possible muscle loss while I'm in this cardio, bodyfat loss mode. I tend to relax on the diet discipline during the weekends in terms of overall calories - but I'm still trying to avoid Pizza Hut type pitfalls. I'm actually noticeably stronger in the gym over the last two weeks so I'm very pleased with this. The whole idea that you must "bulk up" to get stronger has not been my experience. During my 60 pound weight loss 3 years ago, my strength and muscle tone increased simultaneously as the body fat melted off. This process is occurring right now, albeit on a smaller scale.

I'm actually feeling like I'm only a few weeks away from dialing back the cardio and diet (in terms of calorie counting) to focus on ramping up the strength training aspect a bit more. Over the past few years I'll admit that I got caught up with the whole vanity angle of getting "in shape"...some call this phenomenon "mirror lust". Increasingly though, I am coming to believe that the HEART is the most important muscle in the body...and the idea that you can build up your heart (like you can your biceps) to such an extent that it doesn't have to work that hard to push blood through your body (this is the science behind a low resting heart rate), and so that it actually becomes a challenge to become tired and winded....THIS is really what I'm interested in. Not so much the beach body anymore...though this is a pleasant byproduct of the whole process...my DW would agree I think. ;)


A snapshot of the past week....

(https://farm5.staticflickr.com/4604/28046489019_7a614e43f1_n.jpg)

And I blew by my 750 intensity minute goal again...despite hitting a bit of a wall of Thursday...but bounced back in a big way on Friday.

(https://farm5.staticflickr.com/4653/28046494879_5ba51828fe_n.jpg)


Our intended 12km yesterday turned into an 11km run as the heavens opened up in a typical PNW deluge...and I didn't have my iPhone (my music source) protected in it's usual sandwich ziploc bag, so we cut it 1 km short. Still, a pretty good run, and I can walk with minimal pain today so that is what I call a win!

Tomorrow is Monday, and thus starts another week on the path towards health and fitness!
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 21, 2018, 06:00:04 PM
I think I speak for all of us when I say I really enjoyed that write up @Jon_Snow , including the way you phrased the Resting Heart Rate*.

It doesn't look like we so far have as many people doing the C25K as in previous years, but your last sentence did bring up something that I think would be useful, if you don't mind expanding. I know that you've previously struggled with some achilles issues, and also running on dry or wet sand. Are you still having issues with that?






*I still almost instinctively always write out BMR, for Basal Metabolic Rate, because I use the terms interchangeably, even though they aren't (which I had to confirm and found this excellent response (https://fitness.stackexchange.com/questions/1683/heart-rate-bpm-vs-basal-metabolic-rate-bmr))**.

**I also just realized that the Fitness StackExchange should totally be in the resource post...an issue that I will definitely remedy.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 21, 2018, 10:04:39 PM

How many of you hit the wall this week? What does it mean to you?

Well, I usually talk myself out of working out *too* hard, so have never experienced The Wall (getting to the point of physical exhaustion/sickness; not being able to complete a planned workout).  I would be quite surprised with myself if I ever get to that point; it would be vastly out of character.

I tend to agree with J_S that the heart is the most important muscle.  It's much of the impetus for my focus on fitness.  When I got to the point that I could not walk up the two flights of stairs to my condo without being short of breath with pounding heart, that was my cue to do something.  Extra weight/vanity has not been enough of a motivator.  Well, I am hoping/expecting to lose some weight as well.

This week I did not get my run in time (Saturday).  So that's one out of 52 or 2% of my yearly goal missed.  I am giving myself a pass because I had a cold in the last half of last week AND I did run 2 miles today.

Edited today: Today's run was good.  I ran for longer than last week before walking.  Not sure of the time, but based on landmarks on the course.  Also, it might have taken only 35 for the whole 2 miles.  I really gotta start noting the time I start :-/

Still progressing with pushups, too.
Title: Re: Strength & Fitness 2018
Post by: asosharp on January 22, 2018, 03:25:56 AM
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support, so I personally don't join them. But, if there are already existing Mustachian groups for some of these platforms, I'd definitely be interested in people posting them here.

So does anyone have existing groups in any of these platforms designed for Mustachians and/or support?

Ah I see... that's a shame!

By the way yes you got my goals down right. :)
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 22, 2018, 07:52:00 AM
@asosharp you brought up an interesting point. I know @Jon_Snow uses garmin now, we do have a strava group (that I really should put as a resource), and many other people have used fitbits throughout the past. My sense of those communities are that they are a touch more competition than support, so I personally don't join them. But, if there are already existing Mustachian groups for some of these platforms, I'd definitely be interested in people posting them here.

So does anyone have existing groups in any of these platforms designed for Mustachians and/or support?

Ah I see... that's a shame!

By the way yes you got my goals down right. :)

I'm glad I got your goals down right. As far as the group, I'd say give it two weeks, and create one yourself if you can. Let me know, and it shall be added to the resource post for the foreseeable future. I'm not familiar with it, but if you need help, feel free to PM me and we'll go from there.
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on January 22, 2018, 02:02:10 PM

How many of you hit the wall this week? What does it mean to you?

I looked back at my log and realized that the day you posted this question was a really rough workout day. I pushed through a swim I didn't enjoy and then I struggled through two miles on the treadmill (it was SLICK outside), had to walk a bit, shrugged, and called it a day. Took Friday as an easy day, just gentle yoga and and some other easy stretching. Saturday I popped off five miles running without an issue. Sunday was a good swim, some weights, and a short run.

For me, if I have a bad workout day I look back at my log and usually realize it's been a while since I had an easy day or a full rest day. That usually gets me back on track pretty quickly. If I have several bad workouts in a row, it's almost always because I'm starting to get sick.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 23, 2018, 09:08:03 AM
@HarbingerofBunnies I just realized there weren't any goals I was able to parse. What did you want on the tracking post?
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 23, 2018, 09:46:32 AM
@HarbingerofBunnies I just realized there weren't any goals I was able to parse. What did you want on the tracking post?

Nothing measurable right now. Iíll try and think of something.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 23, 2018, 01:34:21 PM
How many of you hit the wall this week? What does it mean to you?

Have not hit any wall yet, though not exactly sure what that means to me but I guess just losing motivation or not getting enough rest? Not sure

Not to call you out, but didn't you have a bike trip last fall that didn't go to well?  Or maybe you have a different definition of The Wall than I do.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 23, 2018, 02:00:22 PM
How many of you hit the wall this week? What does it mean to you?

Have not hit any wall yet, though not exactly sure what that means to me but I guess just losing motivation or not getting enough rest? Not sure

Not to call you out, but didn't you have a bike trip last fall that didn't go to well?  Or maybe you have a different definition of The Wall than I do.

I thought the same thing, but then I realized I asked about this week. :)
Title: Re: Strength & Fitness 2018
Post by: Serendip on January 23, 2018, 04:32:02 PM
Hi everyone, inspiring to read your posts.
I would like to join this challenge!

 I am fairly active in ways but it's been tentative since 2011 (following an undiagnosed back injury), I have ups and downs and am committed to finding ways to be active without aggravating a somewhat sensitive body! I really want to build strength, resiliency and feel more energetic.

Currently my activities are walking, skiing (downhill 2-3x/wk, skate-skiing 1x/wk) and the odd bit of qi gong and yoga (nothing power related as again it aggravates my back). In the summer, hiking is my main thing.

Cardio has been getting better (due to skiing) but consistency & low-impact is key (both parents have had stent procedures). Pre-injury I was a runner, snowboarder and did heaps of yoga--things have had to be reorganized but I am hopeful I can run again this year.

I will mull over my goals--looking into trying a spin class to see if that would be good for cardio without stressing the back too much.

Just did one of the qi-gong videos someone recommended, which was great.
 I also like https://www.youtube.com/watch?v=g-jSBBwr8Ko
Title: Re: Strength & Fitness 2018
Post by: oneday on January 23, 2018, 06:57:02 PM
How many of you hit the wall this week? What does it mean to you?

Have not hit any wall yet, though not exactly sure what that means to me but I guess just losing motivation or not getting enough rest? Not sure

Not to call you out, but didn't you have a bike trip last fall that didn't go to well?  Or maybe you have a different definition of The Wall than I do.

I thought the same thing, but then I realized I asked about this week. :)

D'oh! You are right, JR.

@LWTG : as Rosanne Rosanadana says, "never mind".
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 24, 2018, 08:20:08 AM
I've got @HarbingerofBunnies and @Serendip stubbed out. I might parse a few ideas based on Serendip's post, but we'll see.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 24, 2018, 10:05:00 AM
Iíll jump in this year. 2017 was a mixed bag for me.

Need to get around to having my bike repaired and then use it.

Cool, welcome! 2017 was a mixed bag for me as well, did lots of cardio but strength work and diet was Meh.

DO IT !! :0 Seems like you really used to enjoy it. Maybe set a goal like into the shop by mid-February to be ready to ride if you catch some nice Weather in March or something.

Got it dropped off today! Shifting was a bit wonky and couldn't figure it out on my own. Headset also needs looking at, but the guy didn't think it needed to be replaced. Should have it back by Saturday, then I can hook it up to the trainer.

@jordanread Okay, here are my goals:

1. Cardio back to the level I had in 2015. My resting heart rate is pretty good and my ability to do low/mid intensity for long durations is also good, but I need more high intensity cardio. I get winded way too easily when the intensity picks up.

2. Weight below 200. Haven't weighed below 200 since like 14. Currently 213, which I'm already very happy with especially given my current activity level.

Stretch goal: Figure out WTF is wrong with my shoulder/neck (mainly right deltoid) constant muscle spasming/pinched nerve. May be limited by budget if my middle daughter has to start braces this year. Found a herbal ointment that helps but I'm pretty sure I need a new round of PT or something. Dunno.
Title: Re: Strength & Fitness 2018
Post by: Laura33 on January 24, 2018, 11:44:14 AM
Quote
ē@Laura33
         ◦Workout logically - reduce risk of injury
◦>= 4x/week workout
◦< 3 consecutive weeks of 6+ workouts/week
◦Push ups 1 set/10
◦Back Squat 1RM@185lbs
◦Pull ups 1 set/1

Update:  mixed progress so far.  Have made noticeable improvement on pushups, with a minor rotator cuff setback.  Increased front squat 10 lbs., so some progress on squats as well.  Pull-ups on hold until DH gets me the pull-up bar for my birthday next month.

Biggest issue has been that my goal of 4-6x/wk workouts has run into direct conflict with my goal of not pushing myself to the stupid injury point.  I'd been happily feeling like I was reaching the end of an annoying three months of rotator-cuff-knee-shin issues, back to normal, no pain, etc. -- and then my other knee started swelling for no apparent reason whatsoever.  No pain, no discernible injury, just what my dad used to call "water on the knee"; but squats "feel" wrong (lots of pressure inside the knee from the fluid), and anything with impact (jump rope, running) or heavy use of the legs (biking/rowing) irritates it and makes it puff up worse. 

So I prioritized "don't be stupid" over the "at least 4/wk" goal and went to the gym only 2x last week (and modified what I did).  This week will be probably only another 3x while I figure out if I the stupid thing is going to clear up or if I need to get it looked at.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 27, 2018, 12:59:31 PM
Bike picked up, mounted on the trainer and got it dialed in okay so far. Did 20 minutes just now, plus walking 2 miles to pick it up and then biking back to get it home.

I think Iím going to leave this bike inside all the time (essentially turning it into an exercise machine) and then Iím looking at buying a new bike which will be only for regular riding.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 27, 2018, 01:09:00 PM
I just finished a small balance flow. I didn't die, but dancer pose twists me enough that I have a fold. Not good. I'll keep doing yoga stuff as a warm up, and perhaps I'll do some zombies run missions this coming week.
Title: Re: Strength & Fitness 2018
Post by: Serendip on January 27, 2018, 01:45:35 PM
Alpine skiing/ 3x this week and went nordic skiing once.

Today walked 4 km to town for errands and will do an online yoga class later this afternoon.
Feeling good, albeit a bit tired/soreness in legs from skiing.

I signed up for a half-marathon (in June) so my goal will be to increase winter walking/jogging so that come spring I can begin training.

Also picked up a book from the library called "Move Your DNA: Restore Your Health Through Natural Movement" by Katy Bowman, so am looking forward to digging into that this weekend :)
Title: Re: Strength & Fitness 2018
Post by: Radagast on January 27, 2018, 10:29:09 PM
I'm joining! I'm an exercise minimalist, so I'll keep it simple. Goals by end of 2018:
1. Carry my body weight to work every day, in addition to my body
2. Do 100 consecutive pushups
3. Do 25 consecutive pullups
4. Stand up at work every day all day

1. I started working on this in November. Every time I get a new jar, jug, or bottle I throw it in the pack. Currently at about 70 pounds. A downside is that my pack isn't really designed to carry more than 60lb comfortably. I'll either need to upgrade the pack, or get dumbbells, or something. My walk to work is only about 700 feet, but there is a 50 foot elevation gain mostly over a very short distance. Using Google Earth profile it gets to more than a 40% slope. Most people get very out of breath just walking up.

2. Idea from OP. Just tested at 30. In college I did as many as 95 consecutive pushups, but never broke 3 digits. I seriously need to work on upper body and core strength.

3. I know from experience that you will totally burn out of pushups after a few months. These come next.

4. I am already doing this. It helps if you move around and fidget on your feet, to keep any one muscle group from tiring.
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on January 28, 2018, 03:53:31 PM
@jordanread hoping it's not too late to join in but I'd love to get in on this for the year!

I used to be a fitness and diet nut but I've since changed a bit: I'm happier not measuring my weight or body fat percentage and I've loosened up on strict caloric tracking and planning. Now I am just going for feeling strong and staying in the same dress size.

Starting Metrics
28 female, 5' 3", somewhere between 125-130. For all lifting measurements below, I'll base goals on weight of 130.
Current 1RM, in LBs
Back Squat - 175
Dead Lift - 200
Snatch - 75
Clean - 105
Freestanding Handstand: ~15 seconds
Dead hang pull ups, consecutive: 5
Push ups, consecutive: 10

Goals for 2018
Back Squat - 190
Dead Lift - 215
Snatch - 90
Clean - 125
Freestanding Handstand: 1 minute
Dead hang pull ups, consecutive: 12
Push ups, consecutive: 25

For me, the big ones are the Snatch, Clean, Handstand, pull ups and push ups. My technique on the snatch sucks - I am 100% strong enough to blast through the weight I'm using now, but the technique fumbles me up. With the Clean, it's my wrists which have gotten progressively weaker since I stopped rock climbing and hand stand training about a year ago. I'm picking both those back up more aggressively and I'm hoping that stronger wrists will help me accelerate the weight I can clean.

Title: Re: Strength & Fitness 2018
Post by: jordanread on January 28, 2018, 09:03:08 PM
Never to late to join. I'll get you both added in the AM. @zeli2033 , I can't help but think that @Bracken_Joy would be an excellent resource on form.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 29, 2018, 09:52:36 AM
@Radagast love your user name!

Week 4 is in the bag.  I did the run on Saturday, but didn't have a chance to post here since then.  Didn't run as much time as last week in the first run, but in the second run, ran up a hill I've been avoiding and the third run was longer than usual.  The end result was another 32 minute run, so overall I think I ran about the same amount. I'm happy with that.

Didn't do any pushups, though.
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 29, 2018, 10:57:35 AM
@Radagast love your user name!

I agree. The ratio of awesome people here is better than IRL I think.

Hey Jordan, I saw the bat signal =) I'll read back over stuff in a bit and drum up some resources. Sadly, with fertility treatments and such, I've been out of the lifting game for a while now, and will be a while still =( So I doubt I'll join in on the Gauntlet this year personally though. I'm glad you're keeping it rolling though!

A) I can't quite use words to describe my glee that so many people consider mentions a Bat-Signal.
B) @Bracken_Joy I understand you probably don't have the hardcore goals, but that doesn't mean you don't have goals. :P
Title: Re: Strength & Fitness 2018
Post by: vertkurt on January 29, 2018, 11:21:33 AM
Been doing the linear progression/plateau for 5 years now. Biggest numbers I ever got to were 315 3x5 squat, 430 deadlift, 155 3x5 military press, and 245 3x5 bench at body weight of 205 6'2". I still train 3 days a week, but having cut body fat/weight to 185 my strength has suffered severely. There's been a decrease in all lifts across the board by 35% at this new body weight. The good news is I feel better cardiovascular wise and have more power when I play soccer twice a week.

It's a trade off. I can be really strong and fatter or somewhat strong and leaner. A side note and totally unrelated/rant, looking at all the instagram fitness bros/chicks with unrealistic/fake/steroid enhanced aesthetics by the multitudes makes it even harder for me as I make my mediocre progress while putting in the same work. There's a reason why a lot of the younger, 16-22, crowd end up with messed up endocrine systems/functionality and needing TRT before their 30's. Sigh...
Title: Re: Strength & Fitness 2018
Post by: jordanread on January 29, 2018, 12:13:27 PM
@vertkurt , thanks for the background info (although not the rant*). Feel free to let me know what your actual goals are, and I'll get you added.


*I understand that there are things out there that get frustrating. What I've determined is unless one has questions or modifies their goals based on these feelings, it's not useful in this particular gauntlet. I'd appreciate it if you could keep things here positive and/or constructive in the future.
Title: Re: Strength & Fitness 2018
Post by: vertkurt on January 29, 2018, 01:01:02 PM
I didn't mean any offence. I was just merely commenting on the lies rampant in the fitness industry that prey on people. But you are correct, I will be constructive towards others and their fitness goals and endeavors.

I didn't realize what this thread was before I posted. I'm sorry for wasting your time, but I will politely decline your invitation to be added.
Title: Re: Strength & Fitness 2018
Post by: Radagast on January 30, 2018, 12:45:36 AM
@Radagast love your user name!
I agree. The ratio of awesome people here is better than IRL I think.
Blushes. Agrees.
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on January 30, 2018, 08:27:01 AM
Never to late to join. I'll get you both added in the AM. @zeli2033 , I can't help but think that @Bracken_Joy would be an excellent resource on form.

Hey Jordan, I saw the bat signal =) I'll read back over stuff in a bit and drum up some resources. Sadly, with fertility treatments and such, I've been out of the lifting game for a while now, and will be a while still =( So I doubt I'll join in on the Gauntlet this year personally though. I'm glad you're keeping it rolling though!

Edit: read Zeli's post. I'm guessing she's got it under control! The Snatch is just a bitch of a movement to get down, people spend years perfecting it. Considered by many the most technical of all lifts, and I'm kinda inclined to agree. Frankly, if you've got the component movements down but the technique still isn't there, often you need a couple coaching sessions to cue you for your errors.

@zeli2033 what are you using for wrist strengthening exercises? Grip strength tends to be one of the main areas women fall behind men in progressing lifts, so I think it's brilliant to work on. And I know will be a huuuuge challenge for me when I go back to lifting, since it took me so long to build up in the first place.

Thank you for the follow up, @Bracken_Joy! Noted on the potential need for solo coaching to get the Snatch technique down. Iíve got it on my list for this year. That lift is a PITA but I want to own it!

As for wrist training, I honestly donít have a specific regimen. Outside of previously spending a fair amount of time doing equal pull/push training with bouldering and hand standing, I was only adding light wrist warm up work (wrist mobility extension/flexion, adduction/abduction and circles both directions with a weighted ball of usually .5-1 lb). It seemed to be enough. The wrist wonkiness came on when I decreased the body weight training, increased the lifting and continued typing at a computer for 8+ hours a day (grumble). Any resources or input you have would be greatly appreciated, especially around grip strength as well!
Title: Re: Strength & Fitness 2018
Post by: Drole on January 30, 2018, 09:49:36 AM
Iíve enjoyed my workouts this month and have been feeling good about dedicating more time to them as I feel like now is my time to get it together.  That said, numbers-wise and visually, I seem to be making no progress. 


Strength: Iíve gone to the gym for strength work regularly (16 days).  I started increasing weights as I tend to do the same routine over and over without really pushing.  I usually lift a challenging amount of weight, but not to failure, etc.  I tend to do legs 1-2x a week and much harder/longer than other muscle groups as that is where I need the most improvement. 

Cardio:
I started a swimming boot camp that kicks my buttÖ.today will be my 5th time going.  Side note to any swimmers in the group: Iím kinda relearning my rhythm in freesytle, but why am I so damn slow at this stroke?  A couple of the other ladies in the group can barely do a pushup but beat the poop out of me in the water.  I think Iím still twisting to much when I turn to breathe, but take in water if I donít turn a lot. 

I generally run 2x a week (4-5mi) with one day being pretty fast for me as I go with a girl who is much, much faster than I am (its her rest day). 

I bike the kids to school and home generally everyday as well as bike to the gym, yoga, etc.  I also added some resistance biking at the gym after reading (admiring) Jon_snowís routine/success. 

Stretching: I do this on my own as well as 2-3 yoga classes a week (yin yoga focused on deep joint work).

Diet: Week 1 still had some holiday excess as well as Week 3 when we went out of town for a few days.  (I also exercised less those weeks).  Yet, those were the weeks I lost weight (1-2#s).  Weeks 2 and 4 when I was much stricter with what I ate and how much, I gained weight.  So when I weighed myself on 29 Jan, I was the exact same weight that I was on 1 Jan.  And it seems doubtful there was muscle gain based on measuring tape numbers/photos.  I also did a BF test mid-month and it showed a slightly higher BF% (less than 1%) of what I measured back in September 2017. 

Iíve been targeting about 1400 calories/day on a 30 carb/40 protein/30 fat split.  I followed a keto regimen for about 6 months last year and didnít experience great results (plus, I was damn cranky on that amount of carbs).  So I moved to more of a lean protein focus with the above #s.  Given the lack of change this month, I am playing around with the idea of a mostly-vegan approach for the next little bit.  ĎMostly-veganí meaning I still plan to use the Whey protein I have on hand to keep protein levels up (Iím trying to see if I can hit a 45 carb/30 protein/25 fat split) and will probably also still use my bone broth until I have some veg broth made. 

Thoughts/ideas/suggestions?  My main goals are to reduce body fat as I just feel/look too soft and to improve my flexibility (which is terrible). 
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on January 30, 2018, 11:04:32 AM
Bah! I did great the first three weeks of this month, then last week I came down with the flu. It was no fun. But! Back at it this week. I went for a run last night after almost a week off and I'm reminded that running is not easier when you take time off, even just a very short time off.

With the exception of the flu week, each week of January I  ran 4-5 times, did at least two workouts with weights at the gym, two sessions of yoga, and swam a few (okay, very few) laps. I'm going to call my January goals mostly a success, because I did great minus the flu week. I hope to keep the same consistent routine for Feb.I need to start biking though.

First 'race' of the year this Sunday! A local run club does a can of food per person donation for a timed 7 miler. I'm probably going to take it easier than I had originally planned given that'll I'll be not that far out from being pretty miserably sick, but it will be nice to get out and run with other people and see some friends. I also signed up for a half marathon in May and one in July.

Drole: I have no input on how to get faster swimming, but if you figure out please share. :) I'm the slowest swimmer I know. But I haven't sank yet, so that's a positive.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 30, 2018, 12:01:44 PM
@Radagast love your user name!
I agree. The ratio of awesome people here is better than IRL I think.
Blushes. Agrees.

Are we still allowed to +1?  Because I +1 this comment.
Title: Re: Strength & Fitness 2018
Post by: oneday on January 30, 2018, 12:15:13 PM

Diet: Week 1 still had some holiday excess as well as Week 3 when we went out of town for a few days.  (I also exercised less those weeks).  Yet, those were the weeks I lost weight (1-2#s).  Weeks 2 and 4 when I was much stricter with what I ate and how much, I gained weight.  So when I weighed myself on 29 Jan, I was the exact same weight that I was on 1 Jan.  And it seems doubtful there was muscle gain based on measuring tape numbers/photos.  I also did a BF test mid-month and it showed a slightly higher BF% (less than 1%) of what I measured back in September 2017. 

Thoughts/ideas/suggestions?   

Drole, I do not have much in the way of knowledge to share.  But my own experience is similar to yours.  When I focus on dieting, I can eat poorly/a lot/too much, and it won't show on the scale that day/week, but the following day/week it will turn up.  Not sure why this happens, and it doesn't happen every time, but often enough to be very noticeable.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 30, 2018, 03:37:04 PM
Keto/low carb is the only diet that works for me and Iíve found it quite easy to stick to once you get past the initial adaptation period. Not going to try and start a diet flame war though.
Title: Re: Strength & Fitness 2018
Post by: Drole on January 30, 2018, 04:41:31 PM
Keto/low carb is the only diet that works for me and Iíve found it quite easy to stick to once you get past the initial adaptation period. Not going to try and start a diet flame war though.

Oh I like/d keto and still think it makes sense. I think I probably needed to be slightly higher in carbs than I was, but didn't want to risk jumping in and out of ketosis, so I kept them quite low.  But it just didn't seem to have the same fat-reducing effect on me.

The little voice in my head says if its too easy, its just not going to work for me. 
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 31, 2018, 10:31:01 AM
Picked up my new steed today. Not going to let this get destroyed by salt so probably won't ride it much for a month or more. Riding outside is vastly preferable to riding on the trainer inside, though!

(https://i.imgur.com/BHvATMj.jpg)

Gave myself a biking break today as we have a hike later and my chiro appointment was very early in the AM. Will get back to it tomorrow. Feeling better with regular cardio.
Title: Re: Strength & Fitness 2018
Post by: Mongoose on January 31, 2018, 12:16:44 PM
I signed up for my solo 5k to meet my goal. It's March 17. I have never run one on my own so this will give me some sort of baseline.

I ran a 7k last week. 1 hour and 9 minutes. I'm cringing at the slow time. Good things: I wasn't last despite missing 3 weeks of training due to the flu/pneumonia; I finished; it was an extremely steep hilly course.

I also signed up for the Flying Pig half marathon in May. I hope to run that one and a second in October (venue to be decided later).
Title: Re: Strength & Fitness 2018
Post by: oneday on January 31, 2018, 12:55:50 PM
Picked up my new steed today. Not going to let this get destroyed by salt so probably won't ride it much for a month or more. Riding outside is vastly preferable to riding on the trainer inside, though!

Gave myself a biking break today as we have a hike later and my chiro appointment was very early in the AM. Will get back to it tomorrow. Feeling better with regular cardio.

Is that a Giant Escape?  STBX has one of those; he has been happy with it.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on January 31, 2018, 01:23:05 PM
Picked up my new steed today. Not going to let this get destroyed by salt so probably won't ride it much for a month or more. Riding outside is vastly preferable to riding on the trainer inside, though!

Gave myself a biking break today as we have a hike later and my chiro appointment was very early in the AM. Will get back to it tomorrow. Feeling better with regular cardio.

Is that a Giant Escape?  STBX has one of those; he has been happy with it.

Yes, 2017 Giant Escape 2 with the fenders and rack transferred over from my older bike that's now the dedicated indoor trainer. My wife has one too that we bought used a couple years back. Been happy with her Giant and they're super affordable.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on February 01, 2018, 11:07:54 PM
Checking in monthly for accountability - goals vs results to date.

<= 23.5% body fat... measured at 31.4% 1/31.  may have mismeasured 1/1, have been at 30% to start instead of 29.25%.  Still, month of too much junk food and very few runs.  Gained 2 lbs. 

Complete >=1 10K...  Ran 2x, longest run 2.5 miles.  Did do 8 sessions of physical therapy (Graston...ooo, painful) for plantar fasciitis and a fair bit of related stretching/exercises. 

Run 1 mile <= 07:15... no time trial

Push ups 1 set/20... improved from 6 at start of month to peak of 14

Pull ups 1 set/3... peak of 1

Burpees 1 set/15... peak of 8
Title: Re: Strength & Fitness 2018
Post by: Spoon on February 02, 2018, 07:05:45 PM
January results

I started off slow as I started 2018 by getting smacked in the face with a sleeper, which resulted in a trip to emergency, a few stitches, a shaved eyebrow and some down time for healing. It wasn't wielded by anybody! It was an accident caused by someone's piss poor carpentry, which gives me the shits as I trained as a carpenter and in 10 years of working on building sites I haven't managed to injure myself this badly. I was at a friends house to do some watering while they were interstate and playing on a seat/raised garden bed with my 2 year old. A 2.4m sleeper I was standing on was only supported by two center joists about 300mm apart with only a single batten screw in each joist. The screws gave in and I fall 600mm or so to the ground and land on my feet. While falling my thoughts are on what I am going to land on as I was bare foot, but fortunately there are only leaves on the ground. While I am falling the sleeper catapults into my head leaving a curved wound underneath my eyebrow and a straight one going straight up. Fortunately my daughter was far enough away that she was unharmed. Fuck whoever built that thing. My friends have also had problems with other things he built, and have had to have quite a few things he built fixed.

Anyway back to Strength and Fitness. My first workout was yoga on the 16th, and have been fairly consistent since. I have started back at work which will affect energy levels, but hope to get momentum up while the weather is good.

Yoga 7/9. With the late start this feels like it is on track.
 
Fasting 1/2. I plan on doing one every week of Feb and then taking a week off after that, before moving to one every 2 weeks. I find it easier to do when I am at work so deliberately held off until now.

Cardio 5/6. Again with the late start this feels OK. I also included a bike ride to the shops with the bike trailer I did as I pushed it fairly hard. Yet to start on the H.I.I.T training, maybe in Feb?

Strength 0/4. Biggest fail so far. I haven't felt like doing any strength training so have skipped it. It is possible to get it on track from here but I'm still not feeling any motivation towards this one. I will leave it up for the moment and see if anything changes. 
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 03, 2018, 06:23:24 AM
Is there a benefit to building in rest days from cardio like there is with resistance training, or should I only rest if I feel like my body needs a break?
Title: Re: Strength & Fitness 2018
Post by: oneday on February 03, 2018, 11:16:11 AM
January wrap up: Ran 2 miles all 4 weeks, even though I had a cold one of those weeks. Happy with this. Pushups I am not as pleased with myself.  I leave a rest day between workouts, which tends to stretch into 3 or 4 rest days.  I'm still progressing, so there's that.

Week 5: Ran first thing today and am reminded that my performance is better early. Sometimes it is not convenient to run early, so have to keep that in mind when I have a slower time.

Still progressing slowly with pushups.
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 04, 2018, 10:34:19 AM
January
Increased my overall movement most days

SKI: 12 days (this is either alpine or nordic..and usually just a couple hours at a time)
WALK: 5 days (these are between 1-2 hour walks)
YOGA/QIGONG: 6 days (online classes)

I signed up for my half-marathon in June (haven't run one in 6 years so this is one of my goals this year, just to finish healthfully) but have a hip tendonitis that needs rehabbing before I can start to run.

 I might experiment with breaking my walks up into more frequent but shorter times to see if it helps and try to get at least 2 physio or massage treatments to help with this.




Title: Re: Strength & Fitness 2018
Post by: Laura33 on February 04, 2018, 01:11:17 PM
January report:

Managed 3-4x/week at the gym -- 4x until my knee, then 3-4x since.  No stupid injuries, yay.   
I am assuming negative progress on squats, since I have not done any for two weeks+ due to the damn knee.  Seeing orthopedist tomorrow, so hope I will have better insight into what's going on and what I can do soon.
Push-ups improving -- I can now do one "real" one, and 5+ on a low box (vs a higher box).
Zero progress on pull-ups -- worked on it a few days with bands at the gym, but awaiting my home bar to tackle it methodically.
Title: Re: Strength & Fitness 2018
Post by: Laura33 on February 05, 2018, 07:24:14 PM
@jordanread:  could you please modify my goals to delete the squat goal?  According to the ortho, the knee is either arthritis or a torn meniscus, and either way I am not allowed to do squats for awhile and then need to be very careful/light when I do.  Ugh.  Guess itís an upper-body year.  😭😡
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 05, 2018, 07:49:04 PM
@jordanread:  could you please modify my goals to delete the squat goal?  According to the ortho, the knee is either arthritis or a torn meniscus, and either way I am not allowed to do squats for awhile and then need to be very careful/light when I do.  Ugh.  Guess itís an upper-body year.  😭😡
If you meant Back Squats, it's done.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 09, 2018, 08:26:43 AM
MXT and I have been doing the Yoga with Adriene videos a couple times a week. It's been an interesting experience. I'm not nearly as flexible as I'd like to be, but it definitely does ground me more than I would have thought. It seems good at that. I actually imagine that this is like a stripped down version of the kind of lesson @EngineerYogi does (who is always the one who tells me it's not about flexibility). It's definitely the kind of thing that I could see making a habit out of.
Title: Re: Strength & Fitness 2018
Post by: EngineerYogi on February 09, 2018, 09:15:51 AM
MXT and I have been doing the Yoga with Adriene videos a couple times a week. It's been an interesting experience. I'm not nearly as flexible as I'd like to be, but it definitely does ground me more than I would have thought. It seems good at that. I actually imagine that this is like a stripped down version of the kind of lesson @EngineerYogi does (who is always the one who tells me it's not about flexibility). It's definitely the kind of thing that I could see making a habit out of.
You only need a flexible mind! ;)

I really need to check out her videos and maybe record a quick flow myself.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 09, 2018, 09:29:18 AM
MXT and I have been doing the Yoga with Adriene videos a couple times a week. It's been an interesting experience. I'm not nearly as flexible as I'd like to be, but it definitely does ground me more than I would have thought. It seems good at that. I actually imagine that this is like a stripped down version of the kind of lesson @EngineerYogi does (who is always the one who tells me it's not about flexibility). It's definitely the kind of thing that I could see making a habit out of.
You only need a flexible mind! ;)

I really need to check out her videos and maybe record a quick flow myself.

I would totally watch that!! In case you are curious, this strange mindfuck that occured was True-Day 3 (https://youtu.be/bsuMjccUA4A).

You going to jump into the gauntlet this year?
Title: Re: Strength & Fitness 2018
Post by: EngineerYogi on February 09, 2018, 09:37:15 AM
My fitness goals this year are to at some point do something fitnessy. :P I'm currently teaching yoga every other week and doing yoga on the in between weeks.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on February 09, 2018, 09:44:34 AM
I'm late to the party, but I've already made substantive progress this year.  I just need to keep it up. 

Goal 1: Lose weight
     Starting weight (as of Christmas):  220 lbs.
     Goal weight:  190 lbs. 

Goal 2:  Start running again, do a half marathon late Summer/fall 2018. 
Stretch goal 2:  Run the Disney marathon in Jan 2019 - this was my first marathon back in 2005, my brother is planning on running it next year.  I'd like to go. 

I've changed my diet - it's mostly of the Mediterranean variety, with lots of vegetables, fruit, whole grains, fish, etc.  (Greek salads FTW).  No processed sugar and minimal processed foods.  I removed the budget limit on groceries that fit the diet and clamped down on the budget for eating out.  So the food at home is much better than what I can get elsewhere.  I started walking ~1 hour/day and target at least 10,000 steps a day.  It's stupid, but that number has motivated me to get off my ass at 10pm and go for a walk a few times....

I'm down to 202 pounds now (-18 lbs, yay!) and I've started running again this week.  The first 10 pounds melted off - now I'm at about a 1.5-2 lbs decrease/week.

After a month of walking, I'm currently able to comfortably run 10 min/miles for at least 4 miles...I'm hesitant to increase my distance/speed more quickly, and I've done that the last 3 days in a row.  The thing that could derail me fastest would be an injury.  This is the first time in a long time where I don't have a good (or any) sense of where my limits are.  Just walking an hour a day and losing some weight has made an enormous difference.  I feel like I could go out and run 8 miles right now...but that's probably a bad idea.

Updates to come....

Title: Re: Strength & Fitness 2018
Post by: jordanread on February 09, 2018, 09:57:10 AM
My fitness goals this year are to at some point do something fitnessy. :P I'm currently teaching yoga every other week and doing yoga on the in between weeks.

I like having you here. So I added you to the tracking post. Didn't even abuse my power, and add "Record a Yoga Flow" to your goals. :)
Title: Re: Strength & Fitness 2018
Post by: flan on February 09, 2018, 01:35:21 PM
I used barbells for the first time! I really hope I'll be able to report some noticeable strength gains here throughout the year :)

If anyone remembers, I had a weird asymmetrical shoulder inflexibility issue last year. I'm happy to report that this seems to have improved a tad since I've switched which shoulder I use to press my coffee in the morning. LOL.
Title: Re: Strength & Fitness 2018
Post by: EngineerYogi on February 09, 2018, 02:08:17 PM
I used barbells for the first time! I really hope I'll be able to report some noticeable strength gains here throughout the year :)

If anyone remembers, I had a weird asymmetrical shoulder inflexibility issue last year. I'm happy to report that this seems to have improved a tad since I've switched which shoulder I use to press my coffee in the morning. LOL.

That is a fascinating discovery on the coffee press! Good job on the barbells, they are exciting once they aren't intimidating anymore!
Title: Re: Strength & Fitness 2018
Post by: flan on February 09, 2018, 02:11:23 PM
I used barbells for the first time! I really hope I'll be able to report some noticeable strength gains here throughout the year :)

If anyone remembers, I had a weird asymmetrical shoulder inflexibility issue last year. I'm happy to report that this seems to have improved a tad since I've switched which shoulder I use to press my coffee in the morning. LOL.

That is a fascinating discovery on the coffee press! Good job on the barbells, they are exciting once they aren't intimidating anymore!


Thanks! I won't lie. I am deathly afraid of falling over and dying while doing back squats, especially since my shoulders are barely flexible enough for holding the weights on my shoulder rather than my neck.
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 09, 2018, 05:19:02 PM
Went for my first micro-run today! (walk/run intervals) very slow and smallish amounts of time so I don't aggravate my tendonitis--I tend to go from the couch to too much.
 It felt nice to be outside in the cool crisp air and I am looking forward to doing 2-3 of these a week, weather holding (no blizzards).

I also enjoy the yoga with Adrienne series and do a couple a week..she mixes things up and I appreciate her laid back style.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 09, 2018, 08:48:28 PM
I also enjoy the yoga with Adrienne series and do a couple a week..she mixes things up and I appreciate her laid back style.

I like her super annoying dog.
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 10, 2018, 09:07:05 AM
I also enjoy the yoga with Adrienne series and do a couple a week..she mixes things up and I appreciate her laid back style.

I like her super annoying dog.

Yes, Benji is the best part. He just wants to be near her ALL the time :)
Title: Re: Strength & Fitness 2018
Post by: oneday on February 10, 2018, 04:49:46 PM
All this talk of yoga is getting me interested in it, but I'm not at a place where I can add anything into my schedule.  Bummer.

Week 6: Ran first thing today; it was good.

Still progressing with pushups.  In the last week of the program, I should be able to do 100 wall pushups by this time next week!
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 10, 2018, 10:05:40 PM
I'm late to the party, but I've already made substantive progress this year.  I just need to keep it up. 

Goal 1: Lose weight
     Starting weight (as of Christmas):  220 lbs.
     Goal weight:  190 lbs. 

Goal 2:  Start running again, do a half marathon late Summer/fall 2018. 
Stretch goal 2:  Run the Disney marathon in Jan 2019 - this was my first marathon back in 2005, my brother is planning on running it next year.  I'd like to go. 

I've changed my diet - it's mostly of the Mediterranean variety, with lots of vegetables, fruit, whole grains, fish, etc.  (Greek salads FTW).  No processed sugar and minimal processed foods.  I removed the budget limit on groceries that fit the diet and clamped down on the budget for eating out.  So the food at home is much better than what I can get elsewhere.  I started walking ~1 hour/day and target at least 10,000 steps a day.  It's stupid, but that number has motivated me to get off my ass at 10pm and go for a walk a few times....

I'm down to 202 pounds now (-18 lbs, yay!) and I've started running again this week.  The first 10 pounds melted off - now I'm at about a 1.5-2 lbs decrease/week.

After a month of walking, I'm currently able to comfortably run 10 min/miles for at least 4 miles...I'm hesitant to increase my distance/speed more quickly, and I've done that the last 3 days in a row.  The thing that could derail me fastest would be an injury.  This is the first time in a long time where I don't have a good (or any) sense of where my limits are.  Just walking an hour a day and losing some weight has made an enormous difference.  I feel like I could go out and run 8 miles right now...but that's probably a bad idea.

Updates to come....

Just read this update Eric222 and holy toledo--great work!!
That is such a huge change in quite a short time and I think your approach is wise (not pushing ahead too quickly).

I tend to jump ahead too soon and have often suffered setbacks due to injury..so I've been limiting my walk-time even though I want to do my 2 hour lake loop..it's too much and my body doesn't need it right now.
Title: Re: Strength & Fitness 2018
Post by: Mezzie on February 11, 2018, 03:07:12 PM
I'm making easy-to-meet goals. Every week, I want to do some kind of strength, cardio, and stretching activity. The more the better, but with my schedule so buy right now, three workouts a week may be all I can commit to. I've done one workout in the past week, it would still be an improvement.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 11, 2018, 07:12:00 PM
I'm making easy-to-meet goals. Every week, I want to do some kind of strength, cardio, and stretching activity. The more the better, but with my schedule so buy right now, three workouts a week may be all I can commit to. I've done one workout in the past week, it would still be an improvement.

I've got your goals added. Welcome to the gauntlet.



For me, the better half and I are switching up out diet quite a bit. Also, we're going to do more of the Yoga with Adriene flows in the evening. I don't think I'm going to hit my goal of <=32" waist by the beginning of March, but hopefully by the end of it.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on February 12, 2018, 08:21:39 AM
Update (I need to do better about these)

- I'm 57 miles behind schedule to meet my goal of running 1200 miles in 2018.  I'm not too concerned because I'll get plenty of mileage once marathon training starts.  I just need to keep the deficit from increasing.

- I ran 23 miles last week -- just shy of my 25 mile goal.  I did two double digit runs this past weekend (10 & 11.5) -- I feel fine so I'm not going to worry about it.  I enjoy running long at a comfortable speed, but I'll need to incorporate tempo runs in a month or so. 

- I purchased Lebert Equalizer Bars from Amazon on Saturday to help with my dip and pull up goals.  I have a pull up bar in my garage but I don't get out there enough because it is cold.  I mainly work on pullups and dips at the gym but I want to add additional workouts (not to failure just greasing the groove) on non gym days.
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on February 13, 2018, 08:35:13 AM
Small update: I was able to PR today with the Snatch. Got to 80lbs. Technique still needs work but at least itís progress!
Title: Re: Strength & Fitness 2018
Post by: Eric222 on February 13, 2018, 09:43:48 AM
New Goal:  Not die during the half marathon I signed up for at the end of April.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on February 13, 2018, 05:45:18 PM
I would like to join this gauntlet, because I have a couple specific goals this year. Assuming I get a permit, a friend and I are hiking Mt. Whitney in July (permit request submitted to the lottery; now we wait), and the same friend talked me into doing a half marathon in June. I have not run more than 2 consecutive miles as an adult; if I ever have, it was a LOT of years ago! I have a training plan worked up, modified couch to 5k and Hal Higdon's half plan, based on the fact that I'm approx. week 4-5 fitness level at this point on C25K.

So, I guess my goals are:
1. take up running such that I can complete a half marathon June 3rd under the 4 hour max time limit
2. conditioning such that I can complete a Mt. Whitney hike in July
3. continue with regular yoga practice (min twice per week)
4. at least 1 boot camp class per week (I have an unlimited membership at a yoga studio that also offers a boot camp class which I attend 2x per week, work permitting).
5. increase boot camp weights from 3's and 5's to 5's and 8's by end of 2018

Overarching goal being "fit before 40" since that milestone birthday is in August. :)
Title: Re: Strength & Fitness 2018
Post by: flan on February 13, 2018, 06:46:25 PM
New Goal:  Not die during the half marathon I signed up for at the end of April.

I think you'll be able to cross this one off ;)
Title: Re: Strength & Fitness 2018
Post by: EngineerYogi on February 13, 2018, 07:55:30 PM
New Goal:  Not die during the half marathon I signed up for at the end of April.

I think you'll be able to cross this one off ;)
Agreed! As long as you show up that is! And 4 hours to complete 13.1 miles would be an 18 minute mile, that is a comfortable walking pace. You will just need enough endurance and conditioning to last the whole distance and you'll be fine!
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 14, 2018, 05:00:27 AM
@FireHiker why is there a permit? Is that because thereís more demand than trail capacity or something? Iíve never heard of hikes like that.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on February 14, 2018, 10:30:30 AM
@FireHiker why is there a permit? Is that because thereís more demand than trail capacity or something? Iíve never heard of hikes like that.

There is massive demand relative to trail capacity, yes. They limit single day trips to 100 people per day, and overnight backpacking to 60 per day. Some of the dates last year were 600-1000+ permit requests (admittedly those higher numbers are on the weekend days). There was not a single overnight day within our desired timeframe where the permits requested didn't exceed capacity. We carefully picked our dates based on last year's statistics and made sure to fill in all 15 alternates, no weekends at all. I'm cautiously optimistic, and a bit scared, that we're actually going to get a permit.

It's actually pretty common in California to need permits for hiking, especially within a national park (Mt. Whitney is in Sequoia), but most hikes it isn't a big deal to get them. Mt. Whitney, Half Dome, John Muir Trail are all hard to get though. There's often a portion that are available for day of walk-ins also.

On my fitness progress: I went to my usual 60 minute boot camp class yesterday AND woke up early (NOT a morning person) to get in 2 miles this morning. I pieced together a combo training plan last night, using Couch to 5K and Hal Higdon's half marathon plan. I'm actually almost two weeks ahead of where I thought I was conditioning-wise just from my regular boot camp class. I ran 18 minutes (1.5 miles), walked 2 minutes, ran 3, walked 2, for a total of 2 miles. The couch to 5k for today was run 6 minutes, walk 3 minutes, 3 times. I'm feeling like it's a little more doable now than I thought originally. :)
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 14, 2018, 10:38:48 AM
Wow, thatís so different from hiking in my area.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 14, 2018, 12:48:27 PM
@Eric222 and @FireHiker , I've got you added.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on February 14, 2018, 01:45:36 PM
Wow, thatís so different from hiking in my area.

Take a look some time at pictures of hiking Half Dome before and after the permit cap was put into place. It was super crowded and dangerous before. I haven't done it yet, but it's on the list. It's a pain in the butt though; really hoping our Whitney permit comes through!

Thanks for the add, @jordanread :)
Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 14, 2018, 04:24:19 PM
If it's not too late, I'd like to join this gauntlet.

I've been various levels of fit throughout my life, usually somewhere between "couch potato" and "intermediate." I'm  currently much closer to couch potato than to intermediate fitness right now, and I'd like to make some improvements. I am currently stiffer than a 2x4, have the endurance of a pug, and can at least successfully lift my tea mug to my mouth. ;) I miss how I felt when I was in good shape, like I could take on the world by doing a back bend.

I want to focus on three main areas: cardio, strength, and flexibility. At the moment, my only really concrete goals are to have better cardio, strength, and flexibility at the end of the year than at the beginning! My current strategy (undoubtedly to be updated) is to work towards the following:

1. Be able to touch floor flat-handed with straight legs.

2. Be able to walk 10 miles in a day without feeling sore.
3. Be able to run 30 minutes straight without feeling like death.

4. Figure out a GOOD bodyweight/at home strength training system that I can do two or three times a week.

I have a gym membership that's currently on hold; I can't stand using cardio machines at the gym (I get SO BORED) and although I really enjoy weightlifting, I wasn't going regularly enough for the cost to be worth it. I think I need to let this membership lapse and focus on doing bodyweight exercises at home, where I can just fling myself around in my pajamas, and then consider getting a membership at a (cheaper) gym later in the year if needed. We'll see about that, though.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 14, 2018, 04:32:07 PM
@diapasoun

Your #1 is something I could never, ever do.

For your #4 look at getting a kettlebell. Some folks say they really benefit from some initial in person coaching on form but itís a really versatile tool. Body weight stuff can be great too, so many programs for that out there.

Not sure what my chiro will clear me to do once Iím past the initial healing stages. I miss resistance training, though I do get a decent amount of it everyday carrying feed and water for my animals around.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 14, 2018, 04:49:32 PM
@diapasoun

Your #1 is something I could never, ever do.

For your #4 look at getting a kettlebell. Some folks say they really benefit from some initial in person coaching on form but itís a really versatile tool. Body weight stuff can be great too, so many programs for that out there.

Not sure what my chiro will clear me to do once Iím past the initial healing stages. I miss resistance training, though I do get a decent amount of it everyday carrying feed and water for my animals around.

I've been able to do the flat-handed floor touch before. Right now, I'm at the "I can touch my toes mostly straight legged if I do five minutes of warmup yoga first" stage. So, I know it's possible, it'll just require some real work. Luckily it's work that I can do and that doesn't take a lot of time -- just consistency.

I've thought about kettlebells before. I think I'm going to start out with bodyweight, because I'm so weak right now that I don't want to accidentally bone myself over and get an injury. After that, though... kettlebells are a thing I will be looking at.
Title: Re: Strength & Fitness 2018
Post by: Forever Wednesday on February 15, 2018, 03:28:43 AM
Hah, I am all in. I'm basically looking to bulk up and lose some belly fat.

SHORT TERM GOAL:

Weight: 90 Kg
Fat %:  15%

CURRENT:

Weight: ~85 Kg
Fat %: ~19%

DIET:

I'm currently experimenting with a low carb / Ketogenic. My protein intake should definitely be high enough for muscle growth (I eat 4 eggs a day and plenty of meat), but I'm not sure if I may be lacking other essential dietary components to stimulate this. I don't track calorie intake and eat when I'm hungry.

WORK OUT ROUTINE:

This is where I have the most room for improvement. I reserve Monday and Friday evenings as "gym" days, but I've skipped a handful of these due to laziness or forgetting my gym gear. So, actually showing up and putting in the hours is problem #1.

If I do turn up, I've been using strength training machines and haven't yet had the balls to ask someone how to use the free weights. I think this is key as exercising entire muscle groups via natural movements (pull-ups, squats, deadlifts, etc.) must surely stimulate more overall growth and fat burning compared to isolated movements. So problem #2 is finding someone to show me the ropes so I don't make an ass out of myself. ;)

NEXT STEPS:

1) Register at a gym that's much closer to my apartment
2) Reach out to a gym instructor that can show me the ropes
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 15, 2018, 09:47:31 AM
@diapasoun and @Forever Wednesday , I've got you both added. Welcome to the gauntlet!!
Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 15, 2018, 09:51:06 AM
@diapasoun and @Forever Wednesday , I've got you both added. Welcome to the gauntlet!!

You made my goals sound so much fancier. I like this. :)
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 15, 2018, 10:25:37 AM
@diapasoun and @Forever Wednesday , I've got you both added. Welcome to the gauntlet!!

You made my goals sound so much fancier. I like this. :)

Welcome!! I am a wordsmith a bit, and goals reflect that. Shit, Mirror Lust is still my favorite.
Title: Re: Strength & Fitness 2018
Post by: jmwagner5 on February 16, 2018, 11:45:44 PM
I signed up for my solo 5k to meet my goal. It's March 17. I have never run one on my own so this will give me some sort of baseline.


Good luck Mongoose! Since you've completed a 7K you obviously have the baseline to do a 5K.  Just make sure you think positive thoughts and do your best.  :)
Title: Re: Strength & Fitness 2018
Post by: jmwagner5 on February 16, 2018, 11:50:12 PM
Is there a benefit to building in rest days from cardio like there is with resistance training, or should I only rest if I feel like my body needs a break?

There is definitely a need to give your body a break from cardio if you are doing the same type of cardio all of the time.  Running in particular can be particularly stressful on the joints with repetition over time.  My personal philosophy is to do 2 or 3 days in a row and then add in a day off from running.  This can be a complete day off from cardio work or doing some cross training like biking or swimming. 

I have found that taking that rest day allows me to have better runs in those 2 or 3 day windows.  I get far more out of those chunks of workouts because I have had a chance to recover from a particularly onerous set of workouts.  YMMV but I recommend taking time off from the perspective of overall health and also for fitness gains. 
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on February 17, 2018, 01:30:30 PM
Okay, a bit of an update.

I am very pleased to say that I feel that my health/fitness "reset" that I initiated at the start of the year has been a success thus far. A month of fairly intense cardio work, with some strength training mixed in has me feeling that I am well on the path of setting myself up to maintain a fairly high baseline of fitness for 2018.

Having developed a "scale fixation" in the past (during my post-FIRE 50 pound weight loss) and realizing that it's not a particularly healthy thing for me, I hesitate to focus on my weight numbers much...I much prefer to focus on how I FEEL existing within this body of mine. However, as one of my goals is reaching a BF% number, there is some usefulness in knowing what my weight is in terms of keeping track of my body composition between fat reduction and (hopefully) some modest muscle/strength gains. Good news on that score. My weight has been stable at around 187 pounds, while my BF% has slowly, but steadily been decreasing. As best as I can determine with the less than ideal suprailiac skinfold caliper method, my BF% is around 12%. This feels like a very sustainable level of "leanness" and has me questioning whether or not 10% is even worth shooting for. I'll likely just keep on as I am, mindfully attentive to diet and exercise and see if I hit that at some point...but I'm definitely not going to obsess about it. The real takeaway here is that while I have been getting leaner my weight has stayed constant...which means I have been successful in putting on some muscle mass. While I'm not interest in having MOAR MUSCLEZ!, some good, usable strength that will help me in my gardening and paddling hobbies would be a great thing. So far so good.

I am currently at our place in Baja, where my DW and I have ramped up our walking and running. There are options for me to sign up for a gym here at a reasonable price, but I'm okay to take a break from weights while I'm here...I'll resume when I head back North.

And while we were here...my DW did THIS.

(https://farm5.staticflickr.com/4769/40323433781_6ab2656afe_m.jpg)


Oh....might as well include a snap shot of what our Baja exercise regimen looks like....less cycling and weights, with more running and (mostly beach) walking.

(https://farm5.staticflickr.com/4745/26450024608_8f6e843277_n.jpg)
Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 18, 2018, 08:53:09 AM
I've stuck to my running schedule the past two weeks, and have been doing some quick yoga flows at home for flexibility. I've also gotten some good walks in. I think I'll probably hit the "10 miles without soreness" goal first, which will be nice - I love walking.

Still thinking about effective home strength workouts.
Title: Re: Strength & Fitness 2018
Post by: 2300 on February 18, 2018, 05:05:23 PM
Iíve been dealing with sleep issues in January (and December) and wrist issues in February.   Beat sleep issues (again) and working on wrist/elbow that was weak from previous injury, typing job, and not continuing rehab (as prehab) and slacking on warmups. 

Not getting down on myself this time though and still working outómainly doing ring pull-ups (super easy on joints) and lower body stuff, and rehabbing wrist.  Also had nice vacation hiking around Death Valley/Alabama Hills (which are in California for some reason). 

@diapasoun you should check out:
http://antranik.org/toe-touching-routine/

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

Donít skimp on the warmups...especially wrists. 

More wrist and general tendinitis stuff if anyone is interested:
https://gmb.io/wrists/

http://stevenlow.org/overcoming-tendonitis/
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 18, 2018, 05:35:19 PM
Between @lhamo and @Eric222 discussing running things in a journal, and now @2300 posting some nice specific resources mean I have some work to do on the resource post. Thanks all.
Title: Re: Strength & Fitness 2018
Post by: oneday on February 19, 2018, 06:27:25 PM
Confession time!  I did not run my 2 miles this week.  Have been packing up the condo to sell.  Last week that meant packing up all the crap in time so the painter could get to all the walls.  So all free time was devoted to that. 

Could have run on Saturday, but I visited Mom instead.  She lives 3 hours away, and I had a 24-hour window for the visit & already 6 hours are devoted to driving & 8 to sleeping.  Wanted to maximize time with her, and she does not run. 

On the plus side, we did go for a 2 mile brisk walk.  And I live on the 3rd floor with no elevator, so have been doing a lot of stair climbing to move the aforementioned crap to storage.  So at least I didn't blow off my run to sit on the couch.  So while I didn't meet my running goal, I was able to salvage the week and do some activity.  I will run next week.

Still doing pushups, though.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 20, 2018, 09:33:51 AM
Thanks @2300! I'm looking through these now...

I did all my cardio this last week, and some decent amounts of yoga flows -- still only just touching my toe tips at the end of a short flow, but hey, at least I'm there and not barely at the tops of my arches, like I've been before. I also got in over 10 miles of walking on Sunday, with no soreness yesterday, so I'm counting that as a preliminary success. The end goal is to do 10 miles in one go -- this time was only about 7.5 miles in one go, with the rest coming throughout the day.

I did the long walk with a friend, and I'm thinking that I need to find some way to make sure I don't get bored when I'm trying to do these long walks by myself. I don't like the idea of walking with headphones in, unfortunately, so this may just be a ~mindfulness~ exercise as well.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on February 20, 2018, 12:42:31 PM
Last week I:

- ran 31.5 miles surpassing my goal of 25 miles for the week. 

- did 3 full body strength training sessions and 4 runs

- This week I will add a 5th running day (Wednesday) to the mix.  I haven't decided if I'm going to do a two-a-day or run before lifting.  I'm up against the clock in the mornings it would probably be best to run after work but I don't know if I trust myself to get out there.  It will be warm out so that is a plus.  I'll figure it out in the morning.

I need to test my pull-ups and dips at the gym this week. 
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on February 20, 2018, 01:07:24 PM
I've been inconsistent with any workout not called "running" so far this month, but I am happy to say that I think the pool and I are friends again. Some long time readers know that I have a love/hate relationship with swimming, but I keep trying because all my best running times have also coincided with consistent pool time.  I also signed up for a 100 mile cycle ride in July... You know, never done an organized ride, might as well start with a century!

@diapasoun: look into a local running/walking club. My running club is super welcoming to walkers. We have long runs every weekend where you might not be doing the entire workout with others, but the route overlaps and crosses itself enough that you frequently get a nice boost from seeing others. I find that even when there is no one my pace on any given day, crossing paths with other folks to share a "good job" and a high five helps keep boredom at bay and gives me something to look forward if its a run that isn't going well.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on February 21, 2018, 04:49:59 PM
It's great to see everyone progressing here - I enjoy reading about the wonderful diversity in terms of goals and the different methods in terms of diet and forms of exercise used to hit these benchmarks. There are so many great resources out there for those of us on this journey....but for me it really can be boiled down to EAT WELL AND MOVE (preferably a lot). :)

I am just a few days into a slightly revised strategy. For about a month, at the start of the year, partially because of a "hair on fire" desire to lose some alarming post holiday bloat, I hit the cardio very hard. I was generally doing 1 hour of hard cardio (10% incline treadmill walking, a bit of treadmill running, and Lifefitness stationary bike @ resistance level 15) 5 days a week. On a Monday, Wednesday, Friday I would also throw in an hour of weight training. Not particularly heavy lifting, more emphasis on higher reps and careful form. I have been pleasantly surprised that there have been noticeable strength gains even though that hasn't been a priority.

What I am doing now, and will do until early April (when I head to Baja one more time) is carry on with my hour of cardio work on Tuesdays and Thursdays, but on MWF strength training days I'm going to cut the cardio down to 15 or 30 minutes at a lesser intensity than I have been doing - essentially just a warm up before lifting some heavy things. :) I am going to try to slowly increase the weight I am lifting and probably lift for 1.5 hours per session. Still 2 hour gym sessions on MWF, but more time lifting than walking, running, or cycling. Not sure I have mentioned this before, but my gym is literally a block away and I can walk there in 5 minutes. I suspect that this fact has contributed greatly to my success in making this routine "stick" - for quite a few years now.

I cannot wait for the arrival of the amazing PNW Summer when I can leap into all my favourite outdoor activities and feel great in doing so.

Keep on going everyone!
Title: Re: Strength & Fitness 2018
Post by: HatTrick on February 22, 2018, 11:04:26 PM
Coming in late! Starting with these, depending on how it goes I'll figure out new goals:

- Strength training 3x/week

- Body fat <= 14%
Title: Re: Strength & Fitness 2018
Post by: Eric222 on February 23, 2018, 06:44:24 AM
Goal for Sunday:  8+ (perhaps 10) mile run.  I'm up to 6 mile mid-distance runs, so we'll see how it goes.  Short run today, Saturday off. 
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 23, 2018, 08:37:40 AM
@HatTrick , I've got you added. Welcome to the gauntlet.
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 24, 2018, 09:11:20 AM
Saw a physio for my 6months of hip pain (was previously diagnosed as a tendonopathy but received a 2nd opinion and have a plan for management)

Have been doing Yoga with Adriene daily for the past week and walking..no running yet and I haven't been skiing for 2 weeks (no alpine or nordic-- unusual for me at this time of year!)

Trying not to be impatient and instead trust that healing is happening...
So since my activity can't increase, I have focused on my nutrition..cutting out all refined sugars and most alcohol.

Feeling optimistic and trying to move at an appropriate speed (doing upper body focused yoga helps)

Title: Re: Strength & Fitness 2018
Post by: oneday on February 24, 2018, 09:21:53 AM
@lemanfan @jordanread

Goal #1 complete!  Last night I did 100 wall pushups.  Tried to do an incline pushup today on the back of the sofa and I could do it!  It required a lot more effort than a wall pushup!  No surprise.

New goal is to complete the 100 pushups program again, this time with incline pushups.

Running may not happen again this weekend.  We'll see.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on February 25, 2018, 10:43:35 AM
I ran 10 miles today!!!

Set record mile split:  8:51.
Set record 5k split: 29 min
Set record 10k split: 59 min.

Average pace 9:40 mi/min - which included a half mile of 'off-roading.'  My path is hooking up with a bigger, longer path - the mile connector is only approximately 50% finished.  It's Sunday, there weren't any workers...so I did some exploring. :) 

The twin cities marathon, which my brother is running is in October.  I'm seriously considering running it with him.  I feel fucking amazing. 

Half-marathon is on April 22nd - which is ~2 months.  I'm changing my goal from 'don't die' to sub 2 hrs - which is just a touch over 9 min/mi pace.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on February 25, 2018, 11:35:53 AM
Way to go @Eric222 !!!  My half is April 21!  And I plan to run my first marathon in the fall.  You've got this!

Update for the week:

I ran 35 miles over 5 days with 10 miles on Saturday and Sunday.  I was able to average sub 9 minutes for both runs but my running partner went out way too fast for me today and the last few miles were a bit uncomfortable.

I'm currently 33 miles behind pace to hit 1200 in 2018 but I"m closing the gap and it's possible I'll be on track by the end of March. 

My VO2 max score is now in the excellent category for my age/gender (female 36-45).  Ultimately I'd like to hit excellent for males 18-25 (which may never happen but it is good to have something to strive for)

I also had 3 strength training sessions.  Not making much progress on the pullups and dips but I'm ok with it. I need to start working on the pistol squats and handstands soon -- those will take a lot of work. 

I plan to incorporate yoga starting in March... I need it. 


Title: Re: Strength & Fitness 2018
Post by: Eric222 on February 25, 2018, 12:35:01 PM
Way to go @Eric222 !!!  My half is April 21!  And I plan to run my first marathon in the fall.  You've got this!

Update for the week:

I ran 35 miles over 5 days with 10 miles on Saturday and Sunday.  I was able to average sub 9 minutes for both runs but my running partner went out way too fast for me today and the last few miles were a bit uncomfortable.

I'm currently 33 miles behind pace to hit 1200 in 2018 but I"m closing the gap and it's possible I'll be on track by the end of March. 

My VO2 max score is now in the excellent category for my age/gender (female 36-45).  Ultimately I'd like to hit excellent for males 18-25 (which may never happen but it is good to have something to strive for)

I also had 3 strength training sessions.  Not making much progress on the pullups and dips but I'm ok with it. I need to start working on the pistol squats and handstands soon -- those will take a lot of work. 

I plan to incorporate yoga starting in March... I need it.

Wow!  You're more than prepared to run your half-marathon if it was next weekend.  Think of how fast you'll be by April! 

VO2 max as calculated by a Garmin watch?  It's fun to watch that go up as the miles increase, your heart rate decreases, and in my case as you lose lots of weight. :)
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 25, 2018, 12:38:05 PM
Congrats @Eric222 & @TX2RVA

You guys have motivated me! although I can't run yet..I am setting out for a 2 hour lake loop walk :)
Did my morning yoga and just have to keep at physio exercises so I can started jogging soon. I am signed up for a half-m June 2nd and am part terrified/part excited.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 25, 2018, 12:59:59 PM
Rode my new bike for the first time today, 12.7 miles. A bit nippy, about 35 with a nice stiff wind, but the sun was out so wasnít too bad. Legs and cardio are in decent shape from my indoor training but damn are my arms way out of shape. They were super sore, also had some numbness in my hands, will have to double check with my chiro that she is okay with me biking if Iím getting numbness like that.
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 25, 2018, 04:53:04 PM
I've got everyone updated. Kicking Ass!!

Personally, I'm going to be starting a 30 day challenge tomorrow. Ideally, it will get the weight down, and make other workouts easier. You know, without a gut in the way and stuff.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on February 25, 2018, 06:13:42 PM
@Eric222 - yes I used the Garmin which is probably not at all accurate but it is nice to track. 

@HarbingerofBunnies -- I have a brand new mountain bike but I find biking so much more difficult than running.  I hope the numbness isn't anything serious.

@Serendip -- Thank you!  I hope you're better soon and can start training for your half. 

@jordanread  what does your 30-day challenge entail?

Title: Re: Strength & Fitness 2018
Post by: Trifele on February 26, 2018, 02:53:18 AM
Checking in for accountability near the 2 month mark:

-  Running is going well, on autopilot right now @6 days per week.  I may find a local summer race to aim for, to freshen things up

-  Pushup goal is going great!  I can do 2 real pushups in good form now, aiming for 5.  Unless my shoulder craps out, my goal of 5 by the end of the year is looking easily attainable.

-  Re: my hardest goal -- the pullup.  I have not started back with the lat pulldowns yet, due to my crappy shoulder.  I have been focusing first on shoulder flexibility exercises -- wall slides, reverse pendulum movements, etc.  I start on lat pulldowns (extremely light weight) on March 1.   
Title: Re: Strength & Fitness 2018
Post by: asosharp on February 26, 2018, 03:46:05 AM
I've been going to the gym but not as often as I'd like to. I find that whenever I go to the gym I hit a sugar low (I think) so I get quite hungry afterwards. What are some of the post-gym snacks that you eat?
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 26, 2018, 06:06:56 AM
I'll jump in a bit later with additional stuff. First however, @asosharp , what is your diet normally like? Do you know what your body is burning as fuel usually (i.e. fat or sugars/carbs)? That would determine what a good snack would be.

Secondly, I know now everyone here is as familiar with him as I am, but @Jon_Snow has previously talked about cabins. Now, this has nothing to do with the designs he wants, but there is a strength and resilience part to this particular one (https://youtu.be/WmYCUljsrDg) that kind of encapsulates my desire to be physically fit enough to do...well, anything.

Spoiler: show
He doesn't really build it in under 5 minutes.
Title: Re: Strength & Fitness 2018
Post by: Candace on February 26, 2018, 07:21:34 AM
I'll jump in a bit later with additional stuff. First however, @asosharp , what is your diet normally like? Do you know what your body is burning as fuel usually (i.e. fat or sugars/carbs)? That would determine what a good snack would be.

Secondly, I know now everyone here is as familiar with him as I am, but @Jon_Snow has previously talked about cabins. Now, this has nothing to do with the designs he wants, but there is a strength and resilience part to this particular one (https://youtu.be/WmYCUljsrDg) that kind of encapsulates my desire to be physically fit enough to do...well, anything.

Spoiler: show
He doesn't really build it in under 5 minutes.

I've watched a bunch of this guy's videos and thoroughly enjoyed them. He's an inspiration, although I have no ambitions of doing what he's doing. He's definitely fit and strong, and he talks about the desire to be fit and get healthy after he and his wife had spent a number of years running a business and not necessarily being that fit during that time.
Title: Re: Strength & Fitness 2018
Post by: Jon_Snow on February 26, 2018, 08:42:47 AM
Secondly, I know now everyone here is as familiar with him as I am, but @Jon_Snow has previously talked about cabins. Now, this has nothing to do with the designs he wants, but there is a strength and resilience part to this particular one (https://youtu.be/WmYCUljsrDg) that kind of encapsulates my desire to be physically fit enough to do...well, anything.

I really enjoyed that, not gonna lie. :)

I've been getting away from fitness goals such as "run a half marathon in 1:45", "run a 20 minute 5k" or "60 push-ups in 60 seconds" - I actually finding myself grasping for tangible "goals" I can post in this Fitness Gauntlet.  More interesting to me now is the ability to apply a strong, healthy body to "real life" applications. In 2016 I distinctly remember putting in dawn till dusk work days in my garden - wheelbarrowing soil, shovelling, constructing raised beds....and at the end of the day it felt like my body wanted to keep going....it was an amazing feeling. Last year didn't quite feel the same. I did a short, but very steep hike on Saturday and it actually felt difficult to become winded...so I know I am very close to where I want to be...though I did slip on a patch of snow and tweaked something in my left knee on the descent. :(

JR, I very much feel like I could crush out a cabin like the guy in the vid assuming I could brush up on a few skills. Not sure the local building inspector would go for it though.

Update:

Last week was the first in 2018 in which I didn't hit my 750 intensity minutes goal...a bit of travel and some inclement weather prevented me from doing some outdoor activities that I had planned on. But today is Monday, and perhaps because of less a intense week previously, I sit here sipping my morning coffee feeling very strong and full of energy and I suspect today's workout will be an epic one. I predict 200 intensity minutes today, a combo of bike cardio and back/arms weight training.
Title: Re: Strength & Fitness 2018
Post by: Drole on February 26, 2018, 09:43:40 AM
After a bit of a bust in January (and honestly last year too), I decided diet was probably my main issue.  I can have a very liberal definition of 2T of Peanut Butter, and there's that pan of roasted chicken crusty bits right behind me right now......

So I put myself on a vegan diet for the last 4 weeks (with the exceptions I noted in an earlier post.....whey protein powder (just because that's what I have on hand) and bone broth for cooking certain things (rice, quinoa, etc).  So the first week was very veggie based, second week was veggie and dried beans, the third week I tested my body's limit on how many nuts I can consume, and the fourth was back to veggies (because yes, I had too many nuts and reacted a bit to the week before). 

Exercise-wise I cut back from January due to DH's travel schedule (i.e. gone all month, non-stop kid duties outside of school hours).  But, I have maintained a reasonable variety of workouts: swimming, lifting (strength/stabilization), yoga, running, walking, stretching....generally managing to stretch for 30 mins and do something else (cardio/strength) each day.

My weigh-in today puts me down 4# from the start of the month which is like, gigantic for me.  Now my waist measurement has actually gone up a tiny bit, but the really exciting bit is that I think (under a magnifying glass really) that there is a teeny tiny little line of definition moving into my tummy.  I can generally see a faint bit of an upper 2pk, but below that there is never anything.  But I think there is just a smeck of a 3rd bottle trying to break free.  Which would be amazing as I would so love my legs and abdomen to be more defined. 

So that said, I guess I'm sticking with this diet a little longer.  Did I mention my kids and I have also started watching the Great British Baking Show during all this?  Gah!
Title: Re: Strength & Fitness 2018
Post by: jordanread on February 26, 2018, 10:43:52 AM
@jordanread  what does your 30-day challenge entail?

Well, I've got a history of getting a lot of my calories in liquid form. This is just a way to kickstart things. I probably should have done something closer to the beginning of the year, but excuses and stuff. The first time I locked down some diet changes, I wound up losing more than 20lbs (healthily, it was almost all fat) in a month. I don't know if I've mentioned it in this year's thread, but I am a huge fan of bodyweight and functional (https://youtu.be/-yfqnebBbW0) excercises. So even though it becomes a 'better' workout carrying around those extra pounds of ...ahem... motivation, it's also a bit discouraging. I've done a version of this one before, but I'm keeping coffee this time. I'm just going to be drinking water, tea, and coffee for the next 30 days. Since the better half (okay, let's be honest...my better 38%) is also interested in locking down our diet a bit more, so that's going to shift as well. This is in no way going to wind up being empirical, since there are too many variables, but it should be good (and is necessary...I haven't logged it, but there is a real possibility I actually get most of my calories from drink).

Secondly, I know now everyone here is as familiar with him as I am, but @Jon_Snow has previously talked about cabins. Now, this has nothing to do with the designs he wants, but there is a strength and resilience part to this particular one (https://youtu.be/WmYCUljsrDg) that kind of encapsulates my desire to be physically fit enough to do...well, anything.

I really enjoyed that, not gonna lie. :)
[...]
JR, I very much feel like I could crush out a cabin like the guy in the vid assuming I could brush up on a few skills. Not sure the local building inspector would go for it though.

Huh. Totally didn't think that you would like it. :P

It's not really the style you are going for anyway. If you do though (just for fun), take a page out of the Simpson's book. It's a decorative windowsill.

Also yes, that is an obscure enough reference that I can't quickly find a good link.

I've been getting away from fitness goals such as "run a half marathon in 1:45", "run a 20 minute 5k" or "60 push-ups in 60 seconds" - I actually finding myself grasping for tangible "goals" I can post in this Fitness Gauntlet.  More interesting to me now is the ability to apply a strong, healthy body to "real life" applications. In 2016 I distinctly remember putting in dawn till dusk work days in my garden - wheelbarrowing soil, shovelling, constructing raised beds....and at the end of the day it felt like my body wanted to keep going....it was an amazing feeling. Last year didn't quite feel the same. I did a short, but very steep hike on Saturday and it actually felt difficult to become winded...so I know I am very close to where I want to be...though I did slip on a patch of snow and tweaked something in my left knee on the descent. :(

I don't recall that tangible goals were a rule? Strange. I guess you are screwed then (oooh...I'm in a mood) :P.  I wonder if @Stasher can run you into the ground on a hike?

Based on your trouble with goals, I am going to do some spitballing at the bottom of this post.

Also, knees are so stupid!! I can feel something wanting to tweak bad sometimes. I've actually thought about adding some very specific joint work to my (idealized) workout routine.

So, 'intangible' goals for JS...beyond the obvious 'Mirror Lust' one:


This is fun. Some of those are just creatively intangible, but still fun (at least for me, who won't be attempting all but 4).

Add to the list all!!

Also, I feel like this is a good time to have...'the talk'. It's not a requirement for this thread, and sometimes it's too much to ask. Don't answer the questions if it makes you feel uncomfortable, if it gets you discouraged, or you think it's detrimental. These will not be added to the goal post. You've all chosen goals. These are all great goals. Have you used these goals as a step to something else? Is there something that you are too embarrassed to admit to that you want to do, and these goals are a means to an end? How about physically challenging items on the bucket list?

I was going to wait to see how this line of questioning goes, and then post my stuff. I'm not going to though. I'm a bit excited for me, and I'm a bit excited for you all.

I chose my waist goal because I don't want to buy new pants. I like the ones I have, even if I can't fit into them. I like the way they look on me, and I like the way my better half thinks they look on me.

I feel a thrill when there is a shadow on my abs when I look in the mirror. I feel like I have worked hard enough to realize that my physical presence feels as awesome as my brain makes me out to me.

I want to have healthy enough joints that when I fly to CM*TO in September, my knees don't hurt from sitting in Economy.

I want hunger in the eyes of my SO.

Right now, but more importantly when I catch FIRE, I don't ever want to say no to an adventure because I can't physically do it.

Add to that list too!!
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on February 26, 2018, 12:13:57 PM
@jordanread -- wow!  That is quite the commitment but from reading your posts I have no doubt you'll succeed.

As for your question -- I want to run a 50K trail race in December but I'm too embarrassed to tell anyone IRL other than my coworker.  Prior to August I thought I'd always hate running but I've surprised myself.  I'm determined to become a decent runner even though I'm starting in my late 30s.


Title: Re: Strength & Fitness 2018
Post by: diapasoun on February 26, 2018, 01:55:29 PM
Weekly check-in:

Running: Keeping to the program. No shin splints, knee aches, or swollen arches yet, so going to continue onwards. I haven't hit my cardio wall yet, so this is currently a perfectly pleasant activity. I anticipate it's going to start getting harder soon.

Flexibility: I can now start out with fingertips-on-toes instead of getting there by the end of a flow. I'm also feeling more stable in the yoga poses as I progress through the flow, and I'm having such a good time doing this before bed.

Bodyweight regimen: I'm exploring some things here. I started the Hundred Pushups regimen (lol weak af). I'm also starting to add in some of the work from the set that @2300 linked me to -- starting with the warmups and the bodyline work. I think I'll try to slowly add in more of that work as I go on, so I don't overload my schedule suddenly with extra workouts. I need to be able to maintain this.

It's really revealing how much conditioning I've lost. I've been much more active in the past and I have a lot of ground to make back up, especially in the strength department.

****

I'll bite on the goals bit!

1. Long-term health. I like to joke that I'm practicing to be an active senior. Both of my parents just hit their 60s and are not in great shape at all, and it's sobering. I want to give myself the best possible chance of being a healthy, active, life-loving 65-year-old. That involves eating better (which I've been doing); that involves keeping my joints and bones strong; it involves keeping my heart healthy; it involves good flexibility and balance; and it involves setting habits in place NOW that are healthy and compatible with many many years of a great life.

2. It's fun. I love walking with an endless passion, every bit of it. I like the burn I get from strength exercises, and the soreness afterwards. I like the physical stretching sensations of yoga, and when I'm doing it alone by myself, I love the mindspace.* And when I actually manage endorphins from running... that's great.

3. The confidence boost that I get from being fitter is really, really rewarding for me. If I'm fast and strong and I can go forever and contort myself however I need to, then obviously I can do so many more things, right?

4. My Napoleon complex: Related to the confidence boost here. I'm at the 26th percentile for height. Working on my strength makes me feel less like I'm going to be ignored for being small and female. I don't think my improved strength would actually realistically change anything, but my reptilian!brain, who lives in the "if you can't convince 'em, beat 'em the hell up" state, really likes to know I could best that jerk at work who won't stop talking over me in a feat of strength.

5. Running for safety: I've had to run for my own safety before. I feel better knowing I can physically book it out of an unsafe situation and keep booking it until I'm safe.




*It turns out I really prefer doing yoga alone instead of in a class. It completely removes the comparative parts and just lets me do and be, and I loooooove it.
Title: Re: Strength & Fitness 2018
Post by: oneday on February 26, 2018, 02:35:14 PM
@lemanfan @jordanread

Goal #1 complete!  Last night I did 100 wall pushups.  Tried to do an incline pushup today on the back of the sofa and I could do it!  It required a lot more effort than a wall pushup!  No surprise.

New goal is to complete the 100 pushups program again, this time with incline pushups.

Running may not happen again this weekend.  We'll see.

As suspected, I didn't have time to run again.  Selling this condo is a huge project & is sucking up all the time.  I am worried I may lose some of the ability I have gained, so going to try to squeeze in a mile or two one evening this week just to keep the habit from dying.

Also backing off on pushups for a bit.  Not sure if it was doing 100 in a row or moving boxes & furniture or just plain over use from the combination of those things, but it was a little tweaky on me last night, so I think rest is called for anyway.

The things make me sad.

JR, those are great questions.  I will contemplate & post later when I get some breathing room in my schedule.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on February 26, 2018, 06:58:28 PM
Got an evening bike ride in today. So nice to bike outdoors versus indoors. The warm weather isnít (yet) here to stay here but gonna enjoy it while I can :)
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on February 27, 2018, 08:46:05 AM
Dropping in for a quick update on my Back Squat goal of 190lbs in 2018. Today, I got a PR at 185lbs! So close to knocking that one off the list!

As for the questions posed up thread, I need to do some thinking on those and post back after some internal reflection...
Title: Re: Strength & Fitness 2018
Post by: lemanfan on February 28, 2018, 01:57:23 PM
@lemanfan @jordanread

Goal #1 complete!  Last night I did 100 wall pushups.  Tried to do an incline pushup today on the back of the sofa and I could do it!  It required a lot more effort than a wall pushup!  No surprise.

New goal is to complete the 100 pushups program again, this time with incline pushups.

Whoho!  You rock!

Title: Re: Strength & Fitness 2018
Post by: e34bb098 on February 28, 2018, 02:32:43 PM
Looks fun, I'm in.

I've been doing StrongLifts for almost a year, with some time off due to family obligations, illness, and work travel.  Currently I'm at:

Squat: 245
Overhead Press: 100
Deadlift: 210
Bench Press: 140
Pendlay Row: 125

My numbers look weird due to how the program calculates deloads after too many missed workouts.  My deadlift should be higher than my squat, but I'm trying to be consistent and stick to the program.

I'd like to get my numbers by the end of the year to:

Squat: 335
Overhead Press: 165
Deadlift: 380
Bench Press: 255
Pendlay Row: 215
Title: Re: Strength & Fitness 2018
Post by: Serendip on February 28, 2018, 06:50:14 PM
JAN

SKI: 12 days (mix of alpine & nordic, just a few hours usually)
WALK: 5 days (these are between 1-2 hour walks)
YOGA: 6 days (online)

FEB update: outdoor time was affected by very cold weather and a sore hip..however physio & rehab is going well and no pain for 2 days! I will start jogging in March & try to keep up my yoga spree. Feeling good..energy & strength going UP.

SKI: 6 days
WALK: 4 days
YOGA: 18 days
Title: Re: Strength & Fitness 2018
Post by: Kyle Schuant on February 28, 2018, 08:03:56 PM
I'm a trainer by profession. Honestly, the best goal? Do 100 workouts this year.

That's it. If you do 100 workouts this year, whatever you do you won't be weaker, less fit, or fatter.
Title: Re: Strength & Fitness 2018
Post by: Radagast on March 01, 2018, 12:01:33 AM
I added some new bottles to the pack today, so I am now carrying more than 100 lb up the hill to work every day.
Body Weight: 170
Pack Weight: 73
Carried Dumbbells: 2x15=30

Pushups are proceeding slowly, I have been too sore to complete three days per week. That is getting better, once I am past the soreness they should accelerate.
Title: Re: Strength & Fitness 2018
Post by: jordanread on March 01, 2018, 04:43:37 AM
@e34bb098 I've got you added. Welcome to the gauntlet!
Title: Re: Strength & Fitness 2018
Post by: Spoon on March 04, 2018, 04:37:50 AM
February fitness results

I started strong, lost some motivation, read a great motivational quote (I thought about sharing it with the thread, but didnít get around to it, and now that I have the motivation I canít find it) and then got derailed by burning my feet on the road while pushing my car off a freeway. My results were better than Jan, but Jan was only a half month for me. Fingers crossed March is smoother sailing.

In positive news I am seeing good results in increased strength, lower body fat, better flexibility, and feel more comfortable in my body.

I have decided to measure how I am tracking vs the percentage of the year. Jan and Feb is 59 days, or just over 16% of the year.

Yoga 14/104. Approx 13%, End of Jan was at 6% and Jan takes up 8% of the year

Fasting 3/26 Approx 11%, End of Jan was at 3%

Cardio 12/78 Approx 15%, End of Jan was at 6%

Strength 2/52 Approx 3%, End of Jan was at 0%

Congratulations to everyone that is hitting their goals, and a  ďYOU CAN DO IT!!Ē to anyone who is temporarily struggling.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on March 04, 2018, 07:18:32 AM
I'm terrible at stretching. I stretch a few muscles routinely, but my stretching is nowhere near comprehensive enough. 

On Thursday, our computer system at work went down, so I went for a spontaneous 4.5 mile run in the pouring rain, where I set a personal 5k record (for this recent bout of running). I tend to run like a maniac when the weather is unusual...which was great, until the end when my left soleus muscle (the part of the calf where your Achilles tendon inserts) starting hurting. 

So, I'm injured.  I did a 1.5 mile run yesterday and had to stop.  Today's long run is canceled.  :'(  I went for a massage yesterday, which helped somewhat; however, the muscle is still stiff and would hurt if I went running.  I'll go for a longer walk later today. 

The biggest problem is that I don't stretch enough. Even though I specifically stretch all of my calf muscles, there are a bunch of other muscles that I don't stretch - which get tight and then pull on other muscles, etc.  I also don't like to let anything stop me - even when I'm being careful.  My mind is never the thing that wants to stop first.  I keep forgetting I'm not 22.

For more thorough stretching, I'm going to try starting yoga - which I find terrifying for some reason.  Probably embarrassment.  I'm going to try some instructional videos at home, then maybe I'll get up the nerve to go to a class.  But if I'm going to be able to run long term (which is the goal), I need to make sure I have something I enjoy that will ensure I'm adequately stretched. 

I'd love any recommendations for how to begin doing yoga - especially in ways that will decrease how self-conscious I'll be.  Or other recommendations for how to not be an idiot that overworks himself....
Title: Re: Strength & Fitness 2018
Post by: asosharp on March 04, 2018, 07:32:37 AM
I'll jump in a bit later with additional stuff. First however, @asosharp , what is your diet normally like? Do you know what your body is burning as fuel usually (i.e. fat or sugars/carbs)? That would determine what a good snack would be.

Hmm... well the food I cook depends on what I feel on each day.

Breakfast is usually water and toast with peanut butter.

Lunch varies. It could be a sandwich or roll, left overs, chia pudding, salad with chicken/fish etc.

Dinner varies depending on what I cook. Pasta, or chicken/beef, vege, rice. Noodles. Egg with vegetables. Tofu. I don't have a set menu. I cook both Asian and western cuisine.

Fruits like apples or bananas. Depends what is in season.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on March 04, 2018, 03:06:18 PM
@Eric222 for yoga, thereís a YouTube channel called something like ď30 Days of yoga with AdrienneĒ that gets consistently recommended as a good introduction for beginners. Plus, since itís YouTube, itís free and you can do it at home without feeling self conscious :)
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on March 04, 2018, 06:27:26 PM
Checking in monthly for accountability - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 2/1. 

Complete >=1 10K...  Ran 2x Jan, 11x Feb.   Longest run 4.2 miles, up from January's 2.5.  Again did 8 sessions of physical therapy for plantar fasciitis and a fair bit of related stretching/exercises, will continue. 

Run 1 mile <= 07:15... no time trial.  Improved pace of 3 mile run to a peak of 9:28/mile, Jan peak was 10:15/mi.

Push ups 1 set/20... max 14 in Jan, 13 in Feb.

Pull ups 1 set/3... peak of 1 per set, but can now do 2 sets that complete a full pullup.

Burpees 1 set/15... Jan peak of 8, Feb peak of 7. 
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 04, 2018, 07:13:08 PM
@Eric222 I also like Yoga with Adriene-- here is one class specifically for beginners.

https://www.youtube.com/watch?v=GnHTeHAZQhM

I have done yoga for years-- sometimes at studios, occasionally a home practice and both are great options.
I would encourage you to try some out at home until you feel comfortable but don't worry about how it looks yoga is for everybody and ability! My boyfriend goes even though he is the most non-flexible guy around. It's great to have an instructor give feedback as well.

If you go to a studio you can look for restorative (often billed for injuries), hatha or yin (longer holds) classes..these are usually good for starting out.
Vinyasa or flow can be more demanding so if you try one of those make sure the instructor knows you are a beginner and they can guide you. And enjoy! :)
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 05, 2018, 08:07:22 AM
Weekly update:

- I ran 4 times last week for a total of 32.1 miles -- down 3 miles from the previous week, but I did run 12 miles on both Saturday and Sunday. 

-Last week I was feeling a bit tired but I think my body is getting acclimated to the increased mileage.

-I lifted weights 3 times.  I feel like the running is taking away from my strength but it could just be an adjustment phase.

-I did not stretch or foam roll enough.  I have so many Yoga with Adrienne videos saved, I really just need to make the time for yoga the way I make time for running and lifting.

- I have to travel for work at the end of this week so I'm not setting any drastic goals for this week, just want to get in 25 miles or more and two strength sessions. 

-The plan is for my weekly mileage to be in the 40-50 mile per week range by early April. 

- My half marathon is just over 6 weeks away!  It is hilly (compared to my last) so expecting to PR might be a stretch but I'll see. 
Title: Re: Strength & Fitness 2018
Post by: Eric222 on March 05, 2018, 08:51:09 AM
@Eric222 for yoga, thereís a YouTube channel called something like ď30 Days of yoga with AdrienneĒ that gets consistently recommended as a good introduction for beginners. Plus, since itís YouTube, itís free and you can do it at home without feeling self conscious :)
@Eric222 I also like Yoga with Adriene-- here is one class specifically for beginners.

https://www.youtube.com/watch?v=GnHTeHAZQhM

I have done yoga for years-- sometimes at studios, occasionally a home practice and both are great options.
I would encourage you to try some out at home until you feel comfortable but don't worry about how it looks yoga is for everybody and ability! My boyfriend goes even though he is the most non-flexible guy around. It's great to have an instructor give feedback as well.

If you go to a studio you can look for restorative (often billed for injuries), hatha or yin (longer holds) classes..these are usually good for starting out.
Vinyasa or flow can be more demanding so if you try one of those make sure the instructor knows you are a beginner and they can guide you. And enjoy! :)

Thanks both!  I've tried a beginner class on You Tube (sort of at random), but I've seen the ones Adrienne's mentioned.  I'll give that a try.  It seems very doable to start doing it at home until I'm more comfortable (it won't take long).  So far I've figured out that my hamstrings are tight - amazing how much looser they can get after a good stretch.  Classes with longer holds are exactly what I'm looking for, nice to know the proper names. :)
Title: Re: Strength & Fitness 2018
Post by: diapasoun on March 05, 2018, 09:06:30 AM
Weekly check-in:Last Monday I went for a great hard run (hard for me). Felt wonderful. Knew I was gonna be sore the next day.

Monday night, woke up with chills. And thus began The Cold From Hell.

I'm now in recovery mode -- today is my first day back to work -- and have some seriously diminished lung capacity. Running and strength training are going to go on the back burner for a bit until I get my lungs back into enough shape just for two daily walks and some super gentle yoga.

In the meantime, awesome to see everyone getting some sweet sweet workouts in. :)
Title: Re: Strength & Fitness 2018
Post by: flan on March 05, 2018, 10:44:53 AM
I went to lift weights for the 3rd time ever!

THE GOOD: I'm finally getting more comfortable in general with trying to figure out my actual strength and how to really push myself to finish out sets.

THE BAD: I couldn't finish my back squats this time because my shoulders wouldn't open enough :\ this is something I mentioned last year, but I'm a little bummed I probably have to cut back squats out of my lifts in order to keep from hurting my shoulders or worse. Does anyone have suggestions for a good alternative? I'm also doing leg presses on a machine.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 05, 2018, 12:42:17 PM
THE BAD: I couldn't finish my back squats this time because my shoulders wouldn't open enough :\ this is something I mentioned last year, but I'm a little bummed I probably have to cut back squats out of my lifts in order to keep from hurting my shoulders or worse. Does anyone have suggestions for a good alternative? I'm also doing leg presses on a machine.

There's this:

https://www.davedraper.com/mm5/merchant.mvc?Session_ID=b70f14811a9e38e6d452e01646ab98f9&Screen=PROD&Store_Code=DDI&Product_Code=QPD-TTS&Category_Code=TOP

... which is specifically designed to let you do back squats when you have shoulder mobility issues. It is pricy at $139 but you may be able to find a used one on eBay.

You could also do front squats.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 05, 2018, 01:39:17 PM
Weekly check-in:Last Monday I went for a great hard run (hard for me). Felt wonderful. Knew I was gonna be sore the next day.

Monday night, woke up with chills. And thus began The Cold From Hell.

I'm now in recovery mode -- today is my first day back to work -- and have some seriously diminished lung capacity. Running and strength training are going to go on the back burner for a bit until I get my lungs back into enough shape just for two daily walks and some super gentle yoga.

In the meantime, awesome to see everyone getting some sweet sweet workouts in. :)

Wishing you a speedy recovery!
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 05, 2018, 01:42:03 PM
I went to lift weights for the 3rd time ever!

THE GOOD: I'm finally getting more comfortable in general with trying to figure out my actual strength and how to really push myself to finish out sets.

THE BAD: I couldn't finish my back squats this time because my shoulders wouldn't open enough :\ this is something I mentioned last year, but I'm a little bummed I probably have to cut back squats out of my lifts in order to keep from hurting my shoulders or worse. Does anyone have suggestions for a good alternative? I'm also doing leg presses on a machine.

I agree with @e34bb098 -- front squats are a good alternative.  You can also do goblet squats or heavy barbell walking lunges.  I'd suggest that over machines. 
Title: Re: Strength & Fitness 2018
Post by: flan on March 05, 2018, 02:20:32 PM
thank you @e34bb098 and @TX2RVA! I will try some front squats if I can't get my shoulders more open. The top squat contraption is a bit intimidating for me as this is literally the third time I've touched a barbell so far. Front squats next time!
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 05, 2018, 03:56:07 PM
thank you @e34bb098 and @TX2RVA! I will try some front squats if I can't get my shoulders more open. The top squat contraption is a bit intimidating for me as this is literally the third time I've touched a barbell so far. Front squats next time!

You may want to check out some YouTube videos from Alan Thrall.  He's a strength coach who breaks down mechanics for the squat in crazy detail, with workarounds for common issues.  (Which lack of shoulder flexibility is.)

Among other things, if you're doing a low bar squat (bar across your deltoids), you could try a high bar squat (bar across your trapezius, at the base of your neck).  It's a good middle ground between low bar and front, as far as the muscle chains it works, and -- relevant to your issue -- it's a lot easier to get your hands on the bar if your shoulder flexibility isn't there yet.

And just stretch your shoulders out of course. :)
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 05, 2018, 04:58:33 PM
  • @e34bb098
             
    • Squat 1RM@335lbs
    • Overhead Press 1RM@165lbs
    • Deadlift 1RM@380lbs
    • Bench Press 1RM@255lbs
    • Pendlay Row 1RM@215lbs
           

Minor correction due to my own lack of clarity:  My goals are not 1RMs.  For the deadlift, it's 1x5.  For everything else, 3x5.  Please and thank you.

Sunday was:
Squat 3x5 @ 250#
OH Press 3x5 @ 105#
Deadlift 1x5 @ 215#
Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on March 06, 2018, 06:15:13 AM
I'm in (late) this year, after falling off a cliff halfway through last year. One of my goals last year was <15% BF, and I got close, but even at 150 lbs., I was still at 15.2% or something. Crazy. Anyway, I proceeded to gain almost 25 lbs. from that point to the first of this year, and I'm back at 19% BF.

Another thing is I counted my workouts from last year, and between strength and cardio, I did 183. So to the person who claimed you just have to do 100 workouts this year, I would adjust it to 25 workouts per quarter, or two a week, because stopping halfway through doesn't work out so well.

Here are this year's goals (@jordanread, can you please add me):

 - Don't die (rule #1 in our house)
 - Train for 5k and run 2 5k races by 7/15
 - Target race time: 25:59
 - Strength training 1-2 times per week on days I'm not running
 - Reduce BF % to 16% by 7/15
 - Make a plan for staying on track through summer vacation and beyond

Title: Re: Strength & Fitness 2018
Post by: flan on March 06, 2018, 10:51:33 AM
thank you @e34bb098 and @TX2RVA! I will try some front squats if I can't get my shoulders more open. The top squat contraption is a bit intimidating for me as this is literally the third time I've touched a barbell so far. Front squats next time!

You may want to check out some YouTube videos from Alan Thrall.  He's a strength coach who breaks down mechanics for the squat in crazy detail, with workarounds for common issues.  (Which lack of shoulder flexibility is.)

Among other things, if you're doing a low bar squat (bar across your deltoids), you could try a high bar squat (bar across your trapezius, at the base of your neck).  It's a good middle ground between low bar and front, as far as the muscle chains it works, and -- relevant to your issue -- it's a lot easier to get your hands on the bar if your shoulder flexibility isn't there yet.

And just stretch your shoulders out of course. :)

Haha - it took some work to even be able to set the bar on my traps on good days!

THANK YOU for the rec. I will check out the videos!
Title: Re: Strength & Fitness 2018
Post by: Old Ball Coach on March 06, 2018, 04:19:00 PM
New to this forum and this post.

I'm definitely in for this.

I'm a teacher/football coach by trade, so working out just comes with the territory. That being said, I'm not getting any younger so I have some goals I'd like to get back to before I'm not in the shape to achieve them anymore.

Goals:
Bodyweight - under 205 lbs.
Bodyfat - under 18%
DB Bench - 100 LB DBs for 4 sets of 8
Pull-ups - Bodyweight 5 sets of 10
Walking Lunges - 135 LBS for 4 sets of 8
Cardio - 3 runs/week (once the snow melts)
Title: Re: Strength & Fitness 2018
Post by: leverage on March 06, 2018, 10:31:24 PM
I'm in for this! My current numbers:


Goals for the year:


I've only been lifting for about 7 months, so trying to keep these goals relatively modest.

I've resolved to not care at all about my body weight, instead looking only at BF%. I'm following a mostly keto diet.
Title: Re: Strength & Fitness 2018
Post by: Barbaebigode on March 07, 2018, 11:58:08 AM
I see some of you have body fat percentages goals. How do you measure it? I have a bathroom scale that measures it but it shows a big variation of results depending on the age bracket I set, which looks really imprecise. Is there a DIY way of measuring BF that doesn't involve purchases?
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on March 07, 2018, 12:34:28 PM
I use one of the methods in the Resources post:
https://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2018/msg1831233/#msg1831233

specifically "measure body fat without calipers"
https://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/

So, a scale and a tape measure (plus calculator, aka Google Sheets on my phone)
Title: Re: Strength & Fitness 2018
Post by: Herk on March 07, 2018, 01:32:27 PM
Quote
@Patrik
         
Consistently count calories
Perform short yoga program daily
Weightlifting program >= 2x/week
>=2 hikes/month
>=1 long yoga program/week

Time for an update.
I changed my forum handle, this is me!
Counting calories got boring real fast. I did about 2 weeks and after that I sort of have a feel for how much I should eat. I also got a free membership with weight watchers from my work, so I use that sometimes to keep track.

Short yoga program is down to 3 times per week (all days that I don't go to the gym or do longer yoga)
Long yoga program is 1/week
I've done at least two hikes per month (actually 6 hikes since my first post)
Strength program is up to 3 times per week

Results:
Down 6.1 kilos since January 10th.
Energy levels up a lot.
I am sloooowly getting more flexible.
Strength wise, I am advancing very slowly with adding weight, just focusing on warming up and doing everything with proper technique. I have done that mistake before, to lift to heavy to fast and then I get hurt or injured because of bad technique and to much weight.
All in all, quite pleased were I'm at this far, but I have a long way to go still.

Title: Re: Strength & Fitness 2018
Post by: Laura33 on March 07, 2018, 07:55:03 PM
Havenít been checking in much due to frustration with knee, which killed my original back squat goal and continues to limit me to more like 3 workouts a week (I hate it when my ďno macho injuriesĒ goal conflicts with my ďwork out at least 4x/weekĒ goal).

But I finally do have some good news to report:  I managed five ďrealĒ push-ups today, which is a personal record by about four.  So itís nice to see some progress, at least.

I also still need the pull-up bar, as DH failed to pick it up for me for my birthday.
Title: Re: Strength & Fitness 2018
Post by: Barbaebigode on March 08, 2018, 07:52:34 AM
I use one of the methods in the Resources post:
https://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2018/msg1831233/#msg1831233

specifically "measure body fat without calipers"
https://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/

So, a scale and a tape measure (plus calculator, aka Google Sheets on my phone)

Thanks
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 08, 2018, 09:36:59 AM
This morning:

Squat 3x5 @ 260# (PR!)
Bench Press 3x5 @ 150#
Row 3x5 @ 135#

Previously, I always seemed to stall out around 250# on the squat.  Then I'd deload 10% and work my way back up.  But for whatever reason this morning, 260# didn't even feel that difficult.  Mental focus?  Eating more calories?  Proper alignment of the stars?  Whatever, I'll take it.  Going to try for 265# on Sunday.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on March 09, 2018, 04:48:47 PM
I ran a full 5k, 3.12 miles, this morning. I think this is the furthest I have ever run without stopping in my life!

I've also been going to my boot camp class regularly, 2x per week. I haven't been very good about getting to yoga, but I'm going today and hoping to go tomorrow. I can't believe I ran for 3+ miles! It was a reasonably respectable 37 minutes; much better than I would have thought I could do so soon when I just started running a few weeks ago. :)
Title: Re: Strength & Fitness 2018
Post by: jordanread on March 10, 2018, 05:25:28 PM
Way to go everyone. I've got everyone new added and names and goals updated. I am in the midst of a forum break, so I won't be updating as quickly as usual, but I'll jump in here at least every 2 weeks if a new comment has come in.
Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on March 10, 2018, 08:11:10 PM
I ran a full 5k, 3.12 miles, this morning. I think this is the furthest I have ever run without stopping in my life!

I've also been going to my boot camp class regularly, 2x per week. I haven't been very good about getting to yoga, but I'm going today and hoping to go tomorrow. I can't believe I ran for 3+ miles! It was a reasonably respectable 37 minutes; much better than I would have thought I could do so soon when I just started running a few weeks ago. :)

Nice! You have set an ambitious goal indeed of a half-marathon if you have never run 5k before. It looks like you are well on the way. Are you following a graduated training program to increase your mileage?
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 11, 2018, 11:18:16 AM
This morning:

Squat 3x5 @ 265# (PR!)
Overhead press 3x5 @ 110#
Deadlift 1x5 @ 235
Title: Re: Strength & Fitness 2018
Post by: diapasoun on March 12, 2018, 09:49:38 AM
I'm still not back into gear yet after my sickness -- last week was hardcore recovery time. This week, I'm planning to get my walks back in order and to re-start yoga; I may also work on getting the bodyweight program going again. Started today with a nice long walk at least, and got some good walking in yesterday, top.

The cough is, unfortunately, still very much there, and I don't think it'd be good to start up running again until it's gone -- I already find it difficult to go on walks and not break down into bad coughing fits. I'm hoping it clears up over the next week so that I don't need to go to the doctor for an inhaler or anything. >.>
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 12, 2018, 09:50:25 AM
@jordanread I never solidified my 'goals' so here are a few to be added next time you are on please (and enjoy the break!)

-Yoga 4-5 times/week
-Half-m in June (finishing healthy, no time goal)
-Walk/Hike/Jog 3 x/week

I do a home practice so yoga is my strength component..chataranga helps my shoulders.  I do have a physical job as well, so am moving around a lot)

Might try to add more traditional gym workout for strength if the new gym beside my house offers a deal once they open :)
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on March 12, 2018, 11:53:42 AM
Ran a super slow 7 miles yesterday (took the dog, there were several pit stops plus some bonus stops for sniffing), but! The sun was shining for the first time in what felt like forever and I saw a crocus in bloom. Half marathon training is starting to ramp up and as an after work runner, I'm excited for the extra hour of daylight (and hopefully more sunshine) in the evenings. Anyone else excited for a little more evening daylight?
Title: Re: Strength & Fitness 2018
Post by: FireHiker on March 12, 2018, 11:59:45 AM
Nice! You have set an ambitious goal indeed of a half-marathon if you have never run 5k before. It looks like you are well on the way. Are you following a graduated training program to increase your mileage?

Thank you for your encouragement! I have several friends who are pretty hardcore runners/ironman athletes (plus my brother who does legit 100 mile ultras) so I've been very fortunate to have a lot of good advice. When I signed up last month I built up a combo training plan using Couch to 5K for the first few weeks since we're running a 5k this Sunday, and then Hal Higdon's half plan for novices starting next Monday. From what I've read, the Hal Higdon plan assumes being capable of running 3 miles 3 times per week before beginning. I'm close. I went out a few weeks ago to see what I could do and was already 3 weeks ahead of the Couch to 5k plan, thanks to the boot camp class and yoga I already did.

I actually ran 3.5 miles yesterday in 40 minutes and felt surprisingly good; I don't seem to be suffering from any ill effects today. I made it to yoga Friday and it felt SO good after the running.

Half marathon training is starting to ramp up and as an after work runner, I'm excited for the extra hour of daylight (and hopefully more sunshine) in the evenings. Anyone else excited for a little more evening daylight?

I am the opposite; I run before work and I am really bummed about getting up in the dark. I may switch to running after work for a couple weeks until it gets light earlier. I have worked super hard the past month to train myself to get up early and run before work as I am naturally NOT a morning person at all. It really sucks to have DST come along and mess with my progress! I'm glad you get to enjoy your extra light in the evening though. When is your half? Mine is in June. :)
Title: Re: Strength & Fitness 2018
Post by: Trifele on March 12, 2018, 12:17:01 PM
Good luck and have fun at your 5k this weekend FireHiker!  Great job.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on March 12, 2018, 02:38:39 PM
Good luck and have fun at your 5k this weekend FireHiker!  Great job.

Thank you! I feel pretty good about it! We're running it with our kids though, who are 6 and 8. The 8 year old should be fine but I have my concerns about the 6 year old. At least I no longer have to worry about being the weak link and getting my butt kicked by my 6 year old, thanks to my recent hard work. :)
Title: Re: Strength & Fitness 2018
Post by: Trifele on March 12, 2018, 05:50:54 PM
Good luck and have fun at your 5k this weekend FireHiker!  Great job.

Thank you! I feel pretty good about it! We're running it with our kids though, who are 6 and 8. The 8 year old should be fine but I have my concerns about the 6 year old. At least I no longer have to worry about being the weak link and getting my butt kicked by my 6 year old, thanks to my recent hard work. :)

Running with kids is fantastic!  Love it.  That's actually what I asked for (and got) for my birthday a few weeks ago -- a family run.  :)
Title: Re: Strength & Fitness 2018
Post by: jmwagner5 on March 12, 2018, 10:08:08 PM
Update time..

Have my first half-marathon on April 7th.  Got the mileage up to about 31-32 miles/week at the moment and have been able to knock out some 10-12 milers at a decent clip.  Assuming no overuse injuries I'm feeling pretty good about this race in ~3 weeks. 

After that I am part of an ultra team for a Ragnar in Mid-May.  Lots of races coming up in the next couple months. 

Other than that, keeping pretty consistent with doing core and lower back work and doing yoga at least 1/week along with putting in the miles. 

Will need to sign up for an actual 5K at some point in time here if I want to achieve my goal time.

Keep after it everyone, seeing all of the work is motivational!
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on March 13, 2018, 06:39:29 AM
I am the opposite; I run before work and I am really bummed about getting up in the dark. I may switch to running after work for a couple weeks until it gets light earlier. I have worked super hard the past month to train myself to get up early and run before work as I am naturally NOT a morning person at all. It really sucks to have DST come along and mess with my progress! I'm glad you get to enjoy your extra light in the evening though. When is your half? Mine is in June. :)

You know, I actually am a morning person... but I've never managed to make myself a morning runner. I do like yoga first thing in the morning though! I'm running the Fargo half marathon in mid-May. Good luck with your 5K this weekend!

Update time..

Have my first half-marathon on April 7th.  Got the mileage up to about 31-32 miles/week at the moment and have been able to knock out some 10-12 milers at a decent clip.  Assuming no overuse injuries I'm feeling pretty good about this race in ~3 weeks. 

After that I am part of an ultra team for a Ragnar in Mid-May.  Lots of races coming up in the next couple months. 


Good luck on your upcoming half too!I've always wanted to join a Ragnar team, but haven't managed to convince a group of my running friends to do it yet!
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 13, 2018, 07:51:52 AM
This morning:

Squats 3x5 @ 270#
Bench press 3x5 @ 155#
Row 3x5 @ 140#

Another squat PR. Onward and upward.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on March 14, 2018, 01:58:12 PM
Well, I ran 3.5 miles Sunday and 3 miles this morning! I was lucky to find a very narrow window between rain showers. I took the kids for a run last night, and the 8 year old did 2 miles with me (slow because he's run too quickly then get tired and walk, rinse, repeat) but the 6 year old got tired after just a couple minutes. I was feeling pretty concerned about our race Sunday, but today was a "fun run" at school and both kids did 1.5 miles in their allotted 15 minutes. I think that she'll be just fine with adrenaline Sunday, thank goodness.

I also went to boot camp yesterday. I feel good; I think I'm going to keep working on this fitness thing.
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 14, 2018, 03:43:22 PM
Inspiring work everybody!

I just went for a run on a treadmill...first time in ages and my face is still cooling off almost an hour later :)
Very minimal but my body isn't used to cardio besides one weekly XC ski so I need to work on this..did 3.5km in 30 min, including some hills.

Bought a gym pass for the month since the outside weather is too unpredictable and I signed up for a half-marathon in 12 weeks. It'll be my first one in 8 years (haven't run for a long time following a back injury)..I will run 3x/week and build up with time vs. miles. This is what I did previously and it worked very well for me. Finishing is the goal, I am a super slow runner!

Have been doing small yoga sessions daily and overall feeling good.
Title: Re: Strength & Fitness 2018
Post by: Old Ball Coach on March 15, 2018, 07:31:15 AM
Goals:
Bodyweight - under 205 lbs.
Bodyfat - under 18%
DB Bench - 100 LB DBs for 4 sets of 8
Pull-ups - Bodyweight 5 sets of 10
Walking Lunges - 135 LBS for 4 sets of 8
Cardio - 3 runs/week (once the snow melts)

Progress
Bodyweight - 224
Bodyfat - 26%
DB Bench - 80 LB DBs for 4 sets of 8
Pull-ups - 10, 8, 6, 4, 3
Walking Lunges - Still in recovery
Cardio - Still mud and snow
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 15, 2018, 08:36:26 AM
This morning:

Squats 3x5 @ 275#
Overhead press 3x5 @ 115#
Deadlift 1x5 @ 240#
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 16, 2018, 06:51:42 AM
March 5-11

I fell short on my 25 mi. per week goal due to traveling. I got in 23 miles. There is only so much treadmill running I can do in a hotel fitness center. Plus the training I was attending was 13 hours straight - ugh never again. 

This week:

I'm at 8.5 miles.  I plan to run 7.5 miles on Saturday and 14 miles on Sunday.  I've never run that far before and I've never run double digit distances alone.  I'm just going to take it nice and slow -- it is all about time on my feet. 

Being out of town plus the never ending cold weather is killing my mojo! It looks like the weather will start to warm up in 7-10 days.  I'm a morning runner and I'd be happy with low temps in the 40s.  Is that too much to ask?  It is March in Virginia not Upstate NY, sheesh! My Texas roots always come out this time of year -- where is the warmth!?!

I had an awful run on Wednesday -- well it didn't feel awful at the time but my heart rate was way too high when I checked Strava.  I'm assuming I was severely dehydrated. It is hard for me to drink enough water when I'm cold. Must. Do. Better.

Eh, sorry this has been such a whinny update. 
Title: Re: Strength & Fitness 2018
Post by: furrychickens on March 16, 2018, 06:58:27 AM
Heart rate could be helped by experimenting adding salt and/or potassium to your water as well. I notice my heart rate getting wonky if Iím short on potassium.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 18, 2018, 11:13:02 AM
This morning:

Squats 3x5 @ 280#
Bench press 3x5 @ 160#
Row 3x5 @ 145#

Another squat PR. Getting hard.
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 18, 2018, 11:25:08 AM
Decided to buy a gym pass since the weather is still up & down around these parts.
Actually a nice routine to go early and then follow with yoga at home..feeling accomplished by 9am

Yesterday ran 2.9 miles in 32 minutes & finished a 30 day online Yoga-challenge
Title: Re: Strength & Fitness 2018
Post by: furrychickens on March 18, 2018, 12:58:05 PM
23 miles on the bike today, beautiful weather (55 and sunny). Back to colder days in the extended forecast but enjoying it while I can :)
Title: Re: Strength & Fitness 2018
Post by: oneday on March 18, 2018, 04:19:27 PM
Finally got a run in; its been 5 weeks of busy-ness to sell my condo and that took up my spare time. 2 miles.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on March 19, 2018, 10:14:33 AM
We ran a 5k with our kids (6 and 8) yesterday and it was great! It was the very first ever organized run for any of us and it was a lot of fun. We finished in 41:28, including the time we had to wait at the aid station while the six year old used the bathroom. The best part is that my husband and I felt great, like we could have gone further or faster (or both). It didn't even feel like a major workout or anything. I got up this morning and ran 4 miles, my longest ever up from 3.5 a week ago. My brother convinced me to start using Strava to track (he's a legitimate ultra marathoner) so today was my first run tracked using Strava. I can tell it's for "real" athletes because it only records to the tenth instead of the hundredth of a mile. I thought it would never tick over off of 3.9!

I feel really fantastic today; I think the half in June is actually feasible. I do need to get back to working yoga classes into my schedule, but I have been doing some yoga at home at least on run days.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 19, 2018, 11:45:27 AM
Heart rate could be helped by experimenting adding salt and/or potassium to your water as well. I notice my heart rate getting wonky if Iím short on potassium.

@HarbingerofBunnies -- Thank you for this advice!  I have been getting some muscle cramps which is also a sign.  I did use the Skratch powder after my 14 miles yesterday.  I need to do it after all runs longer than an hour. 
Title: Re: Strength & Fitness 2018
Post by: flan on March 19, 2018, 03:14:31 PM
flipped my first (small) tire!!! (and did NOT throw my back).
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 20, 2018, 11:30:50 AM
This morning:

Squats 3x5 @ 285 lbs.
Overhead press 3x5 @ 120 lbs.
Deadlift 1x5 @ 245 lbs.

Feeling pretty beast mode.  If I can press through for three more workouts, my squat will be at 300 lbs.  Six more workouts and I'll be in the three-plate club (i.e. three 45-lb. plates on each side of the bar).  Wish me luck!
Title: Re: Strength & Fitness 2018
Post by: oneday on March 20, 2018, 12:18:04 PM
This morning:

Squats 3x5 @ 285 lbs.
Overhead press 3x5 @ 120 lbs.
Deadlift 1x5 @ 245 lbs.

Feeling pretty beast mode.  If I can press through for three more workouts, my squat will be at 300 lbs.  Six more workouts and I'll be in the three-plate club (i.e. three 45-lb. plates on each side of the bar).  Wish me luck!

Three-plate club?  Sounds impressive...you can do eet!
Title: Re: Strength & Fitness 2018
Post by: Mongoose on March 21, 2018, 05:05:02 PM
I've been running but not checking in. I did decide to defer my solo 5K until June. The one I had originally picked was a bit too much of an early am beer fest for me...I'm not opposed to beer but all you can drink at 8 am is not my style. Plus running with a bunch of folks who had been drinking free beer for awhile didn't sound appealing to me.

I'm still planning on one half marathon, maybe 2, but the dates are undetermined. I tweaked my knee over the weekend helping friends move so I'm laying off for a bit. Plus, it turns out I'm a bit of a running wuss and just don't like to get out when it is cold and wet.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on March 21, 2018, 05:59:11 PM
flipped my first (small) tire!!! (and did NOT throw my back).

While others are riding on tires using gasoline power, you are flipping tires with muscle power?  You have flipped the script for sure, @flan.  Well done!
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 22, 2018, 09:31:19 AM
Run yesterday: 2.6 miles
have re-aggravated my hip pain slightly (was told it most likely is a glute tendonitis)..so took an extra day off in between runs & need to keep up with physio exercises.

Will try to mix up cardio with maybe biking/elliptical to see if that helps. Seems like skiing was also hard on it but the season is almost over, although it's supposed to snow today up in the mountains!
Title: Re: Strength & Fitness 2018
Post by: flan on March 22, 2018, 10:06:39 AM
flipped my first (small) tire!!! (and did NOT throw my back).

While others are riding on tires using gasoline power, you are flipping tires with muscle power?  You have flipped the script for sure, @flan.  Well done!

HAHA that's hilarious! YES, I aspire to be SUPER-MUSTACHIAN!!!! (if only)
Title: Re: Strength & Fitness 2018
Post by: furrychickens on March 25, 2018, 05:09:11 AM
Consistently weighing in around 206. My lowest ever adult weight was 205 before I quit my out of the house job three years ago, but based on belts and clothing I am at a lower BF% than I was then.

If I can keep progressing with chiro in healing my back Iíll really be feeling great, as my ability to exercise is somewhat limited. I was getting a lot of cardio in on the bike but reaggravated something in my upper back so Iím back to just walking mainly while I continue to heal.
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 25, 2018, 11:24:06 AM
2 days ago: great solo ski day
Yesterday: 50 min walk with a friend
Today: 4mile run
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 25, 2018, 11:51:31 AM
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 26, 2018, 06:35:36 AM
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb

Congrats on the PRs!  You're doing great. 
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 26, 2018, 08:28:32 AM
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb

Congrats on the PRs!  You're doing great.

Thank you! Those squats are getting really hard and my technique is suffering a bit. If it doesnít shape up I will deload a bit. Which will let my other lifts catch up anyway.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 27, 2018, 02:25:56 PM
Squats 295lbs x 3 x 1, 0, 0
Overhead press 125lbs x 3 x 5, 5, 4
Deadlift 250lbs x 1 x 5

First failure in months.  Not a big deal but I should have squeezed more reps out of the squats.  Unfortunately, training by myself in the garage means that I don't have anyone to help me reset the bar to try again.  I'd have to unload it to a weight I can easily handle, then power it back up.  In the interest of time I ended up skipping sets 2 and 3.  Now I'm kicking myself.  Oh well -- I get to take a rest day tomorrow then try again Thursday.
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on March 27, 2018, 03:08:42 PM
Ran a quarter marathon race this weekend... really rough first half for me, threw up just after mile 3 on the side of a very busy road only partially closed to traffic, felt significantly better, and finished strong (basically a 3 minute negative split). Running is so glamorous.

Otherwise running has been going well, cycling is starting to pick up (and I found a cycling buddy for longer weekend rides), some swimming, several yoga sessions, and some hip strengthening. Right on track for the Fargo Half Marathon in May!
Title: Re: Strength & Fitness 2018
Post by: oneday on March 27, 2018, 06:26:21 PM
Finally got a run in; its been 5 weeks of busy-ness to sell my condo and that took up my spare time. 2 miles.

Two Sundays in a row.  Another 2 miles, this time with a friend but at a very slow pace (5-year old on a bicycle pace), so jogged nearly the whole way. Yay?  I find that pace boring on my own.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on March 29, 2018, 12:03:43 PM
Squats: 295lbs x 3 x 5, 0, 0
Bench press: 170lbs x 3 x 5 (PR!)
Pendlay Row: 155lbs x 3 x 5

Second failure at 295 on the squat.  I am not in the right headspace.  But the PR on the bench was good.
Title: Re: Strength & Fitness 2018
Post by: Drole on March 29, 2018, 04:56:59 PM
March went ok.  I had a last minute trip come up which knocked me off my routine for about a week, but its been an active month.

Gym Work: have not been going as frequently due to other demands.  I want to create a lifting plan for next month.  April might be my last full month of membership at this gym.

Running: doing about 3 runs a week.  Right now its usually 4 miles at an easy pace, 4 miles at a faster pace and then a longer run of 6 miles. 

Swimming: I think I'm getting a tiny bit better.  Except at butterfly.  I'm not a butterfly.  Typically doing about .75 - 1 mile twice a week. 

Stretching/Yoga: lost my groove a little with the travel this month.

I've been doing a lot of physical work...hauling stuff out of a back house storage and cleaning out a little house.  I expect to move sometime soon too, so no end in sight.

Continued on vegan diet.  Oddly, still enjoying it.  And yes, I still have my two weird exceptions (bone broth and whey protein).  While I used up nearly all of the whey protein powder I had on hand, I found some at the grocery outlet for $2 for 16oz so I bought more animal-based.  Frugality won out.

I don't think I made much progress this month on my flexibility and body fat goals.  But, I don't think things got worse either.   
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on March 30, 2018, 09:24:49 AM
March Update:

I've run over 115 miles this month but down from February.  Going out of town for a conference threw me off track with motivation plus the never-ending winter weather.  Today is warm so I'm thankful for that, I just need to stop looking at next week's forecast.

All strength goals are stagnant.  Instead of blaming my weakness on running I'm going to do a better job with nutrition.

My goal for the April 21 half-marathon is/was 1:54:59.  I made this goal before I looked at the elevation gain.  Way more hills than my November half so a PR of over 2 minutes is probably unlikely even though I'm better trained for this race.

Tonight I"m going to Lowes to buy a PVC pipe so I can start working on my overhead mobility.  I have the strength to overhead squat 95lbs but not the mobility to hold the bar overhead and keep my heels flat on the ground (even in lifting shoes).

Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on March 31, 2018, 09:24:29 PM
On track during March. My treadmill training includes some runs with embedded 3 mile splits under my target pace. I'm hopeful that my first 5k race of the year will come in significantly under my goal of 25:59. I'll do two more weeks of training, then taper for the race on 4/22.

Upper body strength training took a bit of a hit, but not too bad. If only I didn't have to work 40+ hours/week.
Title: Re: Strength & Fitness 2018
Post by: Serendip on March 31, 2018, 09:48:29 PM
March was up and down..I started running again, after being cleared of hip pain and it felt SO great..then the pain came back with gusto.
Along with bilateral knee pain.

Not getting down about it..this is the current reality.
Just need to find ways of being active without aggravating my tendons. Probably won't be able to train for the half-mararthon at this rate, but just want to be healthy and build strength for hiking season.

Did yoga consistently for most of March--will aim to keep with this for April.
Was walking regularly and skied a handful of times.
Title: Re: Strength & Fitness 2018
Post by: oneday on March 31, 2018, 10:28:25 PM
Today I ran a mile.  That makes three weeks in a row after my 5 weeks of slacking, so I'm getting close to redeeming myself.  Started late and only got a mile, so I'll go out again in the morning.
Title: Re: Strength & Fitness 2018
Post by: lemanfan on April 01, 2018, 06:34:23 AM
I really should go on to get this fixed this year. 

Goals:

Title: Re: Strength & Fitness 2018
Post by: Spoon on April 01, 2018, 09:30:22 PM
Another disappointing month in my eyes. I may have overestimated what I am able to do while working full time. I have a stupidly long commute at the moment (1 hour in the morning and 1.5 hours on the way home) and find myself spending a minimum of 60 hours a week working, commuting or preparing for work. I live in a HCOL area and work on different sites, so moving closer to work isnít on the cards. I am planning on moving in the next 12 months, but that is a lifestyle decision so we can live a life more in touch with nature. The commute will be approximately the same.

I am going to make an adjustment to my strength routine, to something that is more achievable. Instead of doing the routine I expected myself to do I will do pull-ups, dips, pushups, rows,  squats and calf raises on Saturday and Wed. If I can keep this up I should hit my numbers by the end of the year.

Apart from that everything else is close enough to on track that I think I can get there.

Best of luck Stachians
Title: Re: Strength & Fitness 2018
Post by: Spoon on April 01, 2018, 09:53:22 PM
I have a theory. That people who look after their finances are more likely to look after their health. When I was 18 I used to work for an employer where there was a subsidised staff gym. At this job there was occasional overtime after shifts and I found that the same people who would be there for overtime were the same people I would be doing workouts with before/after work. Does anyone else have a similar or different perspective on this, or read any supporting/opposing evidence?
Title: Re: Strength & Fitness 2018
Post by: oneday on April 01, 2018, 11:03:47 PM
Spoon, I can't make any generalizations based on my own experience; my sample size is too small.  I have always taken great interest in my money, but always hated exercising.  I don't know any people at the gym as a result.  Many of the people around me do not take care of their money.  So maybe I just happen to know a lot of people who don't take care of either???

Workout update: ran 2 miles today, felt far less wheezy today than yesterday evening, that was a nice improvement.
Title: Re: Strength & Fitness 2018
Post by: MrThatsDifferent on April 02, 2018, 03:15:49 AM
I'm a trainer by profession. Honestly, the best goal? Do 100 workouts this year.

That's it. If you do 100 workouts this year, whatever you do you won't be weaker, less fit, or fatter.

Whatís considered a workout and how long? 100 daily walks for 40 minutes?
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on April 02, 2018, 03:43:08 AM
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2.   

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar.    Longest run 6.5 miles, up from Feb's 4.2 and January's 2.5.  Began tapering off physical therapy sessions re plantar fasciitis because it was getting better... but after the 6.5 miler, my most recent run, foot/calf problems flared up as if I lost 2 months of gains.  Mostly resting this week. 

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar.

Pull ups 1 set/3... 1

Burpees 1 set/15... Jan peak of 8, Feb peak of 7, Mar peak 8.

Title: Re: Strength & Fitness 2018
Post by: furrychickens on April 02, 2018, 04:30:32 AM
I have a theory. That people who look after their finances are more likely to look after their health. When I was 18 I used to work for an employer where there was a subsidised staff gym. At this job there was occasional overtime after shifts and I found that the same people who would be there for overtime were the same people I would be doing workouts with before/after work. Does anyone else have a similar or different perspective on this, or read any supporting/opposing evidence?

I donít think so. I know way too many gym rats who are terrible with money, lol.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on April 03, 2018, 10:53:36 AM
Squats 295lbs x 3 x 5, 0, 0
Overhead press 125lbs x 3 x 5, 3, 5
Deadlift 255lbs x 1 x 5

Three consecutive failures on the squat means deload back to 265 and work my way back up.  Second consecutive failure on the OHP, and my form is crap anyway, so a deload wouldn't be so bad there either.

Deadlift feels fine though.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on April 03, 2018, 12:39:37 PM
Checking in. Here are my goals for the year with progress.   
    Run regularly Up to 5 miles, two weeks ahead on Hal Higdon plan. Running is going well, amazingly.
    Complete half marathon <= 4:00:00 TBD, in June
    Complete 1/2 Marathon and survive TBD, in June (really this could just be combined with the goal above)
    Complete Mt. Whitney hike Hike is July 10. Did an approx. 11 mile hike this past weekend. Need to schedule altitude training
    Yoga >= 2x/week Not doing very well here; running and hiking are taking up a lot of time. Doing yoga at home but not getting to many classes
    Boot camp class >= 1x/week Crushing this; it's been 2x/week most weeks
    Increase boot camp weights to #8s making progress: I had been using 3's and 5's, using 8's sometimes now too

Overall I'm happy with how things are going. I'm a little anxious about how I'm going to find time to get the altitude hikes in before Whitney; so busy with kids' soccer etc.

I have a new goal, to start trail running. I have shoes and I'm ready to give it a shot. We're gone next week on vacation so I plan to start after that. My brother is participating in a 100 ultra in August (well, and another in June; he is nuts) and I really want to be able to run one small section with him as a pacer. I'm hoping I can get to the point where I can keep up with him when he's 80 miles in...
Title: Re: Strength & Fitness 2018
Post by: enFuego on April 04, 2018, 09:10:54 PM
I'm jumping in if it's not too late. Reading the goals and updates on this thread has me feeling inspired. Holding myself publicly accountable is a big motivator so I don't fall off the wagon again this year. I've already started being healthier but I need to avoid the usual drop off after a strong start. I've been cutting out the sweets and bad carbs, gone to spin class a few times, and started running again now that the ground is not all white. Need to hit the gym in earnest too.

So here are some vague goals and some specific ones:

Eat healthy every day - Lots of veggies, lean protein only, no bad carbs, better portion control, limit alcohol.
Drop weight to under 170 from 182 - Currently at 179.8
Complete 100 push-up challenge - Not started
Perform 10 pull-ups overhand + 10 pull-ups underhand, unassisted - Not started
Trail Run 5 miles at 8 minute mile - Could do this ten years ago. Currently above 11 minute average.
Run/Spin/Cardio 3x per week - 1 week successful :)

Thanks!
Title: Re: Strength & Fitness 2018
Post by: jordanread on April 05, 2018, 07:34:55 AM
@enFuego and @lemanfan , I've got you both added. Welcome to the gauntlet.
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on April 05, 2018, 09:57:38 AM
Squats: 265lbs x 3 x 5
Bench press: 175lbs x 3 x 5 (PR!)
Pendlay Row: 160lbs x 3 x 5 (PR!)

Squats felt hard even after the deload. :|
Title: Re: Strength & Fitness 2018
Post by: jordanread on April 05, 2018, 11:26:04 AM
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on April 05, 2018, 04:16:48 PM
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?

Well, I'm hardly an expert, but from what I understand, high reps are considered better for increasing size, and lower reps are better for increasing strength.  E.g. a lot of bodybuilders use 3x10s on various muscle groups.  But of course a weight that you struggle to hit 3x5 with, is impossible to do 3x10 with.

Re: bodyweight, yeah, it's different.  I used to do only bodyweight and got into pretty good shape doing it (but I was also doing martial arts 4x/week and riding my bike everywhere).  The issue there is that you will develop endurance but strength is incidental.  Muscles don't adapt unless you force them out of their comfort zone, and they adapt to the stress they get.  If you stress them with progressively heavier weights, they get stronger.  If you stress them by making them progressively more tired, they get more endurance.  (This is the "fast twitch" vs. "slow twitch" muscle fibers.)

Regarding progression generally, 3 sets of 5 reps is pretty well established as the best way for newbies to get strong as fast as possible.  5x5 is well-respected too (the legendary strength coach Bill Starr used this in football programs across the country for years).  The reason is that when you are untrained, your body adapts very quickly.  You're very far away from your theoretical maximum potential (based on your age and genetics).  I have been adding 5lbs to each exercise for a while -- on each exercise I started with only the bar, then added 5lbs the next time, etc.

But eventually you stop making n00b gains (as they call it) and your progression slows way down.  You are now much closer to your maximum potential and it takes progressively more work, with diminishing returns, to force another 1% of improvement.  Instead of being able to add 5lbs every exercise, you will slow down to only being able to add 5lbs/week, then eventually 5lbs/month.  Then it gets really hard, but that is the domain of elite strength athletes, which I am not interested in being.  I am pretty close to the end of my n00b gains in squats and OHP, getting close in bench, and have a ways to go in deadlift and row.  This is based mostly on how hard each on feels, plus the fact that I bounced off 295 pretty hard.

You also have to trick your muscles.  Instead of doing the same routine, you might have to do a medium-light-heavy split.  E.g., for my squat, I might do 3x5 @ 80% of my max on Monday, then 3x5 @ 60% on Wednesday, then try to do 3x5 on Friday and increase my max by 5 lbs.  It gets complicated and there's a million theories about how to best program a routine that will take you beyond novice and into the intermediate range.

TL;DR:  3x5 is more than enough for progression if you are a beginner.  (And thank you for the congrats.) :)
Title: Re: Strength & Fitness 2018
Post by: e34bb098 on April 08, 2018, 01:29:22 PM
Squat: 270lbs x 3 x 5
Overhead Press: 125lbs x 3 x 5, 5, 4
Deadlift: 260lbs x 1 x 5 (PR!)

3rd failure on the OHP, so deload next time. I’m also going to start using micro plates to make smaller than 5lb increments. See if that helps.
Title: Re: Strength & Fitness 2018
Post by: oneday on April 08, 2018, 03:39:20 PM
Yesterday walked 2 miles & today ran the same route in reverse.  Good improvement on running v walking times.  Still not back to where I was in late Feb, but getting close.
Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on April 08, 2018, 06:21:57 PM
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?

Well, I'm hardly an expert, but from what I understand, high reps are considered better for increasing size, and lower reps are better for increasing strength.  E.g. a lot of bodybuilders use 3x10s on various muscle groups.  But of course a weight that you struggle to hit 3x5 with, is impossible to do 3x10 with.

Re: bodyweight, yeah, it's different.  I used to do only bodyweight and got into pretty good shape doing it (but I was also doing martial arts 4x/week and riding my bike everywhere).  The issue there is that you will develop endurance but strength is incidental.  Muscles don't adapt unless you force them out of their comfort zone, and they adapt to the stress they get.  If you stress them with progressively heavier weights, they get stronger.  If you stress them by making them progressively more tired, they get more endurance.  (This is the "fast twitch" vs. "slow twitch" muscle fibers.)

Regarding progression generally, 3 sets of 5 reps is pretty well established as the best way for newbies to get strong as fast as possible.  5x5 is well-respected too (the legendary strength coach Bill Starr used this in football programs across the country for years).  The reason is that when you are untrained, your body adapts very quickly.  You're very far away from your theoretical maximum potential (based on your age and genetics).  I have been adding 5lbs to each exercise for a while -- on each exercise I started with only the bar, then added 5lbs the next time, etc.

But eventually you stop making n00b gains (as they call it) and your progression slows way down.  You are now much closer to your maximum potential and it takes progressively more work, with diminishing returns, to force another 1% of improvement.  Instead of being able to add 5lbs every exercise, you will slow down to only being able to add 5lbs/week, then eventually 5lbs/month.  Then it gets really hard, but that is the domain of elite strength athletes, which I am not interested in being.  I am pretty close to the end of my n00b gains in squats and OHP, getting close in bench, and have a ways to go in deadlift and row.  This is based mostly on how hard each on feels, plus the fact that I bounced off 295 pretty hard.

You also have to trick your muscles.  Instead of doing the same routine, you might have to do a medium-light-heavy split.  E.g., for my squat, I might do 3x5 @ 80% of my max on Monday, then 3x5 @ 60% on Wednesday, then try to do 3x5 on Friday and increase my max by 5 lbs.  It gets complicated and there's a million theories about how to best program a routine that will take you beyond novice and into the intermediate range.

TL;DR:  3x5 is more than enough for progression if you are a beginner.  (And thank you for the congrats.) :)
My strategy is to lift the same weight over and over, and age into elite status :-)

EDIT: My first 5k is in two weeks, so I have one week of strenuous training left, followed by a taper. If it warms up this week, I'll head to the track to do an outdoor run, just to see how my treadmill runs translate. Last time I tried running, my goal was under 30 minutes for a 5k, and I crushed it, so I'm hoping for a similar effect this time.
Title: Re: Strength & Fitness 2018
Post by: enFuego on April 08, 2018, 07:00:53 PM
Mini update here:

Trail Run 5 miles at 8 minute mile - Could do this ten years ago. Currently above 11 minute average.

Did a baseline run.  Ran on a flat paved bike path. Warmed up for first mile by walking/jogging. Second mile ran with a focus on maintaining pace and form. Came in at 8:24. Pleasantly surprised! Two more miles at about 9:30. Noticed I generally lost focus and got lazy in my stride in those two miles. But overall I was glad to see I could actually come close to my target even if in a controlled course for a short time.

Plan on getting started in pull-ups tomorrow and continuing with cardio push.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on April 09, 2018, 02:47:11 PM
Update:

Last week I ran 30 miles which is short of my goal for 40 but the weather on Saturday did not cooperate and I couldn't handle double digits on a treadmill. 

I started walking up the 21 flights of stairs in my building 3-4 times a day in an effort to move more outside of the gym and running.

I've decided to do the Bataan Memorial Death March (http://bataanmarch.com/) in 2019 if my son gets stationed CONUS and can get leave.  I'll do the heavy category and carry a 35# pack. 

Strength training is on autopilot at the moment -- still focusing on body weight movements and kettlebells.  I will do a strength phase between April 22-June 1 focusing on traditional barbell lifts

I subscribed to ROMWOD -- I'm in the 7-day free trial period but think I will continue.  I know I"m not going to do mobility work on my own and it is nice to do it at the end of the day with my husband. My hips are so unbelievably tight.

My half marathon is in less than two weeks.  Signing up for this half was to keep me in shape over the winter and I have accomplished that goal so I will consider it a success regardless of my time. 
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on April 16, 2018, 08:35:49 AM
I can finally cross a goal off the list!  I completed 20 dips this morning.

Title: Re: Strength & Fitness 2018
Post by: jordanread on April 16, 2018, 10:13:22 AM
I can finally cross a goal off the list!  I completed 20 dips this morning.

Updated the tracking post. Congrats!!
Title: Re: Strength & Fitness 2018
Post by: oneday on April 17, 2018, 09:21:24 AM
Ran an organized 5K on Sunday, so skipped the 2 miles on Saturday with no guilt.  Time was 49:31, I was hoping for <45 minutes, but the 4 or 5 weeks off in Feb/Mar really put my progress back.  I have another organized run in early June and hopefully that one will be <45 minutes.

@jordanread will you please put a new goal for me: sub-45 minute 5K run.  This would be a PR.
Title: Re: Strength & Fitness 2018
Post by: jordanread on April 17, 2018, 09:45:42 AM
@jordanread will you please put a new goal for me: sub-45 minute 5K run.  This would be a PR.

Done!
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on April 21, 2018, 09:19:45 AM
I can finally cross a goal off the list!  I completed 20 dips this morning.

Updated the tracking post. Congrats!!

Thanks @jordanread -- Can you cross off the Petersburg 1/2 Marathon goal for me please?  I completed it in 1:53:51 - nearly a 4 minute PR over November's race on a much hillier course. 

Also, I'd like to change my marathon goal to 4 hours?  Thank you!
Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on April 22, 2018, 08:08:56 PM
I ran my first 5k of the year today, and came in 20+ seconds under my 25:59 goal, so goal achieved. @jordanread can you please cross that one off my list and add a new goal of a 5k PR of 24:45? Thanks!
Title: Re: Strength & Fitness 2018
Post by: jordanread on April 23, 2018, 09:14:39 AM
I've got the goals marked as complete and modified/added as needed. Way to go!! I've got an update I'll type up a bit later, along with some stupid almost-injuries that happened.

For those who had month specific goals (@hudsoncat @Sailor Sam @Eucalyptus ), how'd you do? Any obstacles you needed to overcome? Anything you couldn't?
Title: Re: Strength & Fitness 2018
Post by: FireHiker on April 23, 2018, 10:15:14 AM
I ran 6 miles Saturday and I feel fantastic about it! I also did my first ever trail run yesterday, 2.3 miles. Now that I'm on a consistent running schedule I'd like to update my goals. Below is what they currently are in the first post, with the edits I'd like to make:

    Run regularly -- edit to be more specific: run 3x/week
    Complete half marathon <= 4:00:00 -- edit, add (June), and change to under 3 hours
    Complete 1/2 Marathon and survive -- can remove this one; it's redundant with the one above it
    Complete Mt. Whitney hike -- edit, add (July)
    Yoga >= 2x/week
    Boot camp class >= 1x/week
    Increase boot camp weights to #8s

I'd like to add: run a segment of the Kodiak race with my brother (August)
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on April 23, 2018, 01:53:13 PM
@FireHiker, @TX2RVA, Well Respected Man - so inspiring, I began tackling my burpees goal after reading your posts! 
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on April 23, 2018, 02:02:20 PM
@FireHiker, @TX2RVA, Well Respected Man - so inspiring, I began tackling my burpees goal after reading your posts!

Thanks @BicycleB -- I'm a certified burpee hater but I have to work on them to accomplish one of the goals I set for myself this year.  How many are you doing at a time? 
Title: Re: Strength & Fitness 2018
Post by: FireHiker on April 23, 2018, 02:35:35 PM
@FireHiker, @TX2RVA, Well Respected Man - so inspiring, I began tackling my burpees goal after reading your posts!

Aww, thanks @Bicycle_B ! I've historically been pretty sedentary other than hiking and occasional bursts of short-lived fitness. This is the first time in my life where I feel GOOD about where I'm heading with my health and fitness, and like it's something I'll keep up going forward. Maybe it's a mid-life crisis since I turn 40 this summer? Whatever it is, I feel great so I'll take it!
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on April 24, 2018, 12:00:02 PM
@FireHiker, @TX2RVA, Well Respected Man - so inspiring, I began tackling my burpees goal after reading your posts!

Thanks @BicycleB -- I'm a certified burpee hater but I have to work on them to accomplish one of the goals I set for myself this year.  How many are you doing at a time?

At this point, a paltry 9.  Up from 7 and then 8...    :)

I set my target at 15.  But my unstated goal is to get through 30 burpees as fast as possible, minimizing rest, so that I can compete in an event where penalties of "30 burpees" are assessed.  I need to be able to do these without multiple "rest" breaks, so a penalty is 2 or 3 minutes instead of 5 or 6.
Title: Re: Strength & Fitness 2018
Post by: oneday on April 24, 2018, 01:54:18 PM
Skipped the 2 mile run this last weekend.  I've always got an excuse.  This time it was that I had organized two different groups of people (Sat & Sun) to help me finish moving.  And that moving is good exercise when you are moving into the 3rd floor. 

Well, it also turns out that I'm not in *that* good of shape, and I was pretty exhausted by Sunday evening.  In the long run, I'm glad I didn't hold myself to the goal this week (run by Saturday), and will run this evening instead.  Rest is good; avoiding over-training is good; being flexible is good.


ETA: I did the run.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on April 24, 2018, 06:52:20 PM
@FireHiker, @TX2RVA, Well Respected Man - so inspiring, I began tackling my burpees goal after reading your posts!

Thanks @BicycleB -- I'm a certified burpee hater but I have to work on them to accomplish one of the goals I set for myself this year.  How many are you doing at a time?

At this point, a paltry 9.  Up from 7 and then 8...    :)

I set my target at 15.  But my unstated goal is to get through 30 burpees as fast as possible, minimizing rest, so that I can compete in an event where penalties of "30 burpees" are assessed.  I need to be able to do these without multiple "rest" breaks, so a penalty is 2 or 3 minutes instead of 5 or 6.

Good luck, I donít know if I could do 9 unbroken. I need to be able to do 4 sets of 10 with a 5k of running intertwined in under 30 minutes. The running part has gotten much easier but I still dislike burpees!
Title: Re: Strength & Fitness 2018
Post by: flan on April 25, 2018, 08:23:07 AM
I've basically been out of commission for a whole month due to sickness, but I DO have a date for my krav maga level 1 belt test! Mid-June! It's going to be mostly cardiovascular endurance (~3 hours of continuous activity) so I gotta whip my butt into shape in May.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on April 25, 2018, 09:46:00 AM
I am also finally getting back into gear, after bronchitis and Family Stuff(TM). Re-starting my running program, and am trying to do at least a few bodyweight exercises on non-run days. I really like the content of the full program that was linked earlier, but I think it's just Too Much right now given the amount of time available in a day and all the other things I want to accomplish in my life. I've been using Darebee to give me a variety of workout blocks, often cobbling together what looks and sounds good ("I want to do arms and core today and my knees hurt, so let's sub some punches for those lunges"). That's been fun (variety) and fairly effective (I usually feel it a little bit the next day).
Title: Re: Strength & Fitness 2018
Post by: FireHiker on April 27, 2018, 02:50:00 PM
I ran my first ever 10k (well, 6.31 miles) today! Feeling fantastic, albeit a little tired. My biggest complaint is that I find I'm always starving, which is not helping me lose weight...but I'm primarily focused on upping my fitness and hoping to see some weight decrease over time.
Title: Re: Strength & Fitness 2018
Post by: furrychickens on April 27, 2018, 04:24:33 PM
Making excellent progress towards being ďfarmer strongĒ. Today was shoveling piles of shit for a couple hours and then a hike. My back is feeling healthier than it has in years. Not 100% but getting there. This lets me work much longer than before, Iím at a point with practical task endurance that I can work doing heavy lifting for several hours without tiring, and could crank off at least 10-15 miles of walking no sweat if I actually had the time (have only done 8 so far).

Definitely take my time, do posture breaks, donít overdo it but Iím really happy with my progress so far. Much further than I thought I would be at the beginning of the year.
Title: Re: Strength & Fitness 2018
Post by: oneday on April 28, 2018, 07:55:19 PM
I ran my first ever 10k (well, 6.31 miles) today! Feeling fantastic, albeit a little tired. My biggest complaint is that I find I'm always starving, which is not helping me lose weight...but I'm primarily focused on upping my fitness and hoping to see some weight decrease over time.

Congrats!  I'm in the same boat with less weight loss.  For now I'm focusing on "functional" gains, like being able to go up the stairs to my 3rd floor apartment without huffing & puffing.  Also looking for weight decrease in the long run (har).

2 miles today.  I haven't calculated the time (need to look up the list of songs Pandora played for me).  But it felt pretty good.  I'm close to being where I was in mid-Feb before I took a break for selling & moving house.

Also did 10 wall pushups today.  Haven't been doing these as my shoulder was feeling off, but what the heck.  I'll keep tabs on how the shoulder feels.  Also attempted an incline pushup.  I can get about 60% of the way down, which is a significant improvement, I would say I could go about 35% of the way down before I focused on pushups.  I'll try to sprinkle some wall pushups into my life more regularly so I don't lose my gains.
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on April 30, 2018, 10:12:58 AM
@jordanread at the end of January, I just thought those were good goals for me in general, so I've been aiming for them every month. Can we just remove "January" and add a twice per week cycling goal? I cycle more than that usually for errands and such, but getting in two solid steady rides would be excellent in addition to riding to work and errands when possible.

Check in on those monthly goals:

January- Good except for the week I got the flu
February- Check!
March- Check!
April- Well....

I did catch a cold early-April that got into my chest enough I stopped cardio to avoid making it worse, but I really haven't jumped back on the bandwagon. And that's on me. But! May is a new month.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on May 01, 2018, 08:32:08 AM
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2, 28.6% 5/1.   

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar, 7x Apr.  Spooked myself after some pain that followed March's 6.5 training run.  Longest run in Apr was 4.4 mi, done on 4/29.   Nonetheless officially emerged from physical therapy from plantar fasciitis because it's reached the point where pain is low and I can keep myself healthy doing exercises on my own.  Have begun tracking these exercises to have a measurable baseline that can be compared to results. 

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar, 11 Apr. 

Pull ups 1 set/3... 1

Burpees 1 set/15... max 8 in Jan, 7 in Feb, 8 Mar, 11 Apr. 
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 01, 2018, 03:22:45 PM
Good luck with your efforts, @oneday!

I can check off my boot camp weights goal, because I switched exclusively to 5's and 8's today successfully!

For my Whitney goal I did a training backpacking one-nighter this past weekend. 7.8 miles with 2563 ft elevation gain Saturday, and 16.1 miles with 2911 ft elevation gain Sunday, both with a full pack (Taquitz and San Jacinto), 10,800 approx. highest elevation. In two weekends I'll be doing Gorgonio, which is 11,500 ft elevation. Aside from my calves being really sore (I need to do more hills, clearly) I feel pretty great!
Title: Re: Strength & Fitness 2018
Post by: marty998 on May 04, 2018, 11:23:46 PM

I ran my first ever 10k (well, 6.31 miles) today! Feeling fantastic, albeit a little tired. My biggest complaint is that I find I'm always starving, which is not helping me lose weight...but I'm primarily focused on upping my fitness and hoping to see some weight decrease over time.

Congrats @FireHiker well done! You may find that your hunger increases a little bit because you are burning much more calories in your training?

Today I actually ran in a 10k race at Sydney Olympic Park. I've tended in the past to go out quite slow in races of this distance so as not to "explode" with one or 2 kilometres to go. The problem is I could never "kick" at the end and improve my time - I'd be going at the "slower" pace, and then end up going "even slower" at the end.

At the risk of saying something ridiculous - I pose the stupid fitness question of the day: What if you simply spent less time on course, so there is less time to get tired?

I put the plan into action. Last week I ran a 24:32 5k on a flat 400m track. I figured why not simply try and run at a 5:00/km pace until I inevitably explode, and hopefully the explosion will happen at a theoretical 11km mark, which is 5 minutes after I would theoretically finish.

Gun goes off and I settle in to a rhythm 25 metres in front of the 50 minute pace group. This worked for 5km (yay). They caught me after 6km (ok still good) however unfortunately on the barest of little rises I started falling behind.

By 7k I was 20 seconds behind, but you know what? I was almost 3 minutes in front of my 10k PB pace.

I could choose to run at 6:00 a km and still clock a best time. But I didn't... ended up doing about a 5:15 for KM8 and KM9 and finished well for a time just under 51 minutes - PB by 3 minutes over this distance.

I appreciate how wrong headed* the reasoning is. But fuck it worked. Next time around I'll get under 50 for sure!

*Either I've got a much better time in me for the 5k, or it's been too long since I last did a flat 10k :D
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 07, 2018, 09:47:09 AM
Congrats on your new PB, @marty998! As for your "stupid fitness question of the day", it reminds me of a story one of my runner friends told me. It was about a really slow person who finished a marathon towards the back of the pack (last? I can't remember for sure now). Either the winner or one of the fast runners who nearly won talked with the slow person. The slow person was amazed at how quickly the fast person had finished the race, and the fast person was amazed at the endurance that it must take to run for the additional hours. I've told it poorly, but hopefully the idea is there.

And yes, I'm probably burning a lot more calories; I really need to get the nutrition side of things sorted out. But, I ran 7.28 miles yesterday! Feeling pretty good. Not sure if I'll get an 8 mile run in as my training schedule shows for the coming week because I'm backpacking Gorgonio, but at least I will be doing something. Less than 4 weeks now to the half!
Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 07, 2018, 10:38:15 AM
Progress update:

1. Last week did over 10 miles in one day walking -- not all exactly at once, but pretty much "walk, 10 minute break, walk, lunch, walk". Had the DOMs. That one definitely needs more training.

2. I'm making steady progress on my running regimen, and enjoying it. Who knew that having new shoes that aren't almost worn through could make such a difference! I'm still at the stage where my legs hurt more than my lungs; my feet have to get used to the impact, whereas my lungs are pretty fine from constant walking and general activity. Soon, I will be at that hell stage where my lungs hurt instead, and I will be less chipper then. Right now, though, I'm very chipper about running.

3. I found a training regimen through Darebee called The Hero's Journey (https://darebee.com/programs/hero-journey.html). It's a bodyweight regimen with an RPG component, and although I'm early into it, I'm enjoying it -- the RPG element is fun, and very well done. It's not the regimen I'd go with if I wanted to be Super Hardcore and really max out gains, but I'm finding it much easier to stick with this regimen for a while, and right now that beats out everything else. It's got variety, it fits in my schedule time-wise, and I get a nice little dose of storyline.

4. Not one of my listed goals, but I've been working towards both (a) generally eating healthier and (b) eating vegetarian much more frequently. It's been fun and I've been coming up with more and more interesting meals.
Title: Re: Strength & Fitness 2018
Post by: jordanread on May 07, 2018, 04:18:24 PM
Progress update:

3. I found a training regimen through Darebee called The Hero's Journey (https://darebee.com/programs/hero-journey.html). It's a bodyweight regimen with an RPG component, and although I'm early into it, I'm enjoying it -- the RPG element is fun, and very well done. It's not the regimen I'd go with if I wanted to be Super Hardcore and really max out gains, but I'm finding it much easier to stick with this regimen for a while, and right now that beats out everything else. It's got variety, it fits in my schedule time-wise, and I get a nice little dose of storyline.

@Kerowyn and I have discussed this program before, and I was totally pissed that you mentioned it as if it was not in the Resource post. Um...it's not.

This is a major failure on my part, and I apologize to you all. I have 'toh.

It's been discussed from the first time I started this gauntlet. Thank you for the link, and I will definitely add it to the resource post moving forward. My mistake.

Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 07, 2018, 04:36:16 PM
Progress update:

3. I found a training regimen through Darebee called The Hero's Journey (https://darebee.com/programs/hero-journey.html). It's a bodyweight regimen with an RPG component, and although I'm early into it, I'm enjoying it -- the RPG element is fun, and very well done. It's not the regimen I'd go with if I wanted to be Super Hardcore and really max out gains, but I'm finding it much easier to stick with this regimen for a while, and right now that beats out everything else. It's got variety, it fits in my schedule time-wise, and I get a nice little dose of storyline.

@Kerowyn and I have discussed this program before, and I was totally pissed that you mentioned it as if it was not in the Resource post. Um...it's not.

This is a major failure on my part, and I apologize to you all. I have 'toh.

It's been discussed from the first time I started this gauntlet. Thank you for the link, and I will definitely add it to the resource post moving forward. My mistake.

I'm so glad other folks have used/liked it! I really am having a fantastic time with it so far, and I think that I'm going to try to use the fantasy/RPG aspect in self-designed workouts in the future.
Title: Re: Strength & Fitness 2018
Post by: jordanread on May 07, 2018, 04:48:11 PM
Progress update:

3. I found a training regimen through Darebee called The Hero's Journey (https://darebee.com/programs/hero-journey.html). It's a bodyweight regimen with an RPG component, and although I'm early into it, I'm enjoying it -- the RPG element is fun, and very well done. It's not the regimen I'd go with if I wanted to be Super Hardcore and really max out gains, but I'm finding it much easier to stick with this regimen for a while, and right now that beats out everything else. It's got variety, it fits in my schedule time-wise, and I get a nice little dose of storyline.

@Kerowyn and I have discussed this program before, and I was totally pissed that you mentioned it as if it was not in the Resource post. Um...it's not.

This is a major failure on my part, and I apologize to you all. I have 'toh.

It's been discussed from the first time I started this gauntlet. Thank you for the link, and I will definitely add it to the resource post moving forward. My mistake.

I'm so glad other folks have used/liked it! I really am having a fantastic time with it so far, and I think that I'm going to try to use the fantasy/RPG aspect in self-designed workouts in the future.

I love the program. It's on the resource post now. Thanks again!!
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on May 08, 2018, 09:10:21 AM
Oh, thanks for posting, that website looks cool.  So many workout programs!

Goals for May 7-13
- Run 40 miles (4/40)
- 5 yoga sessions (1/5)
- 4 strength training sessions (2/4)

Title: Re: Strength & Fitness 2018
Post by: oneday on May 08, 2018, 01:05:15 PM
@diapasoun @jordanread @Kerowyn thanks for mentioning the Darebee site!  It looks useful, budget conscious and friendly to a fitness noob like me.

I did not run this week.  More excuses, but I haven't given up on running.  It's just sporadic right now as I put effort into moving house, then don't have energy left for other things.  I'm not sure I should alter my goal of running 2mi/week...that's still the goal.  Obviously I won't get that in every week this year; it's already too late for that.  But I'm making running more of a priority & when I skip, it's less often just blowing it off and more for reasons of needing rest or something.  Does this mean my excuses are just getting more elaborate?

The end goal is to make fitness a priority in my life, and I am moving in that direction, so I guess no changes for now.
Title: Re: Strength & Fitness 2018
Post by: marty998 on May 09, 2018, 05:16:47 AM
@FireHiker maybe there is a sweet spot between going too fast and too slow :)
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 09, 2018, 10:10:45 AM
@FireHiker maybe there is a sweet spot between going too fast and too slow :)

Yeah, that's what I'm after! I will definitely not be anywhere near the front in my half marathon in a few weeks, but I feel pretty confident that I won't be in the very back either.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on May 13, 2018, 08:43:06 AM
I'm making good progress on my goals for the year.

Quote
@Eric222
         
Weigh <= 190lbs
Run regularly
Complete 1/2 Marathon > 2:00:00

I've been at 185 +/- 3 pounds for 6 weeks.
I ran 9 miles yesterday.
First half marathon is in 2 weeks.  I'll be able to finish....2 hours might be a stretch.  I have agreed to run a marathon with my brother in October, so that will be interesting...
I've been doing Yoga frequently, which is helping prevent injuries and is making it easier to run (so much less tight!).  I haven't felt this good since...grad school, when I was running marathons...hmmmmm.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on May 13, 2018, 10:45:32 AM
Feeling good!  That's the payoff.  These other goals are steps.  Great stuff @Eric2222, very happy for you.  Good luck with your half marathon.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 14, 2018, 10:00:47 AM
Another training hike for Whitney in the books. We did Vivian Creek Trail to San Gorgonio this weekend, spending the night at High Creek Camp. Wow, what a butt kicker. I am much less sore today than I was after San Jacinto two weeks ago though, and I had no issues with the altitude at all. I do need to do some more hill work because the steep downhill (and damn, was it steep in sections!) was rough and I ended up with a few minor blisters.

Today is rest day, but back to boot camp tomorrow and another 5 mile run Wednesday!
Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 14, 2018, 10:04:31 AM
Two runs and two bodyweight workouts this past week. I should have also gone for a run over the weekend, but just... didn't. Nonetheless, 4/7 is good for days worked out during a week. I'll take my improvement and not judge myself too much.
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on May 14, 2018, 01:33:48 PM
Oh, thanks for posting, that website looks cool.  So many workout programs!

Goals for May 7-13
- Run 40 miles (4/40)
- 5 yoga sessions (1/5)
- 4 strength training sessions (2/4)

Update on last week's goals:

Goals for May 7-13
- Run 40 miles (27/40) -- dealing with some shin and ankle pain from overzealous stretches found on YT (ugh)
- 5 yoga sessions (5/5)
- 4 strength training sessions (4/4)


Goals for May 14-20
- Run 35 miles
- 5 yoga sessions
- 4 strength training sessions

I hit a new PR on my chin-ups this morning (10 reps).  Hoping to get to 10 pull-ups by the end of the summer. 
Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 14, 2018, 05:45:16 PM
I just had an almost head-on collision with a painted lady butterfly this afternoon while running -- I was going one way, the butterfly was going another way, and then a gust of wind launched the butterfly almost into my face (luckily, I ducked).

Anyone else have any good wildlife encounters recently while exercising?
Title: Re: Strength & Fitness 2018
Post by: oneday on May 14, 2018, 07:26:32 PM
I just had an almost head-on collision with a painted lady butterfly this afternoon while running -- I was going one way, the butterfly was going another way, and then a gust of wind launched the butterfly almost into my face (luckily, I ducked).

Anyone else have any good wildlife encounters recently while exercising?

@diapasoun not recently as in the last week, but within a month or 6 weeks, I've seen a group of 3 pelicans swimming & feeding underwater in sync.  It's pretty cool!  I hadn't seen that before.

Another day there was a whole flock of pigeons on the trail. They didn't want to give up their territory to me since they were feeding on something, but flew away at the last second.  Silly birds, I don't want your grubs!
Title: Re: Strength & Fitness 2018
Post by: jordanread on May 14, 2018, 08:10:35 PM
Pelicans are so gross!!
Title: Re: Strength & Fitness 2018
Post by: oneday on May 14, 2018, 09:48:40 PM
Pelicans are so gross!!

Maybe up closer than I was.  They were pretty far out in the lake.  They coordinated their movements, dare I say, elegantly?
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on May 14, 2018, 11:33:34 PM
Two runs and two bodyweight workouts this past week. I should have also gone for a run over the weekend, but just... didn't. Nonetheless, 4/7 is good for days worked out during a week. I'll take my improvement and not judge myself too much.

(claps)
well done!!
Title: Re: Strength & Fitness 2018
Post by: Serendip on May 15, 2018, 09:33:11 AM
Good work everyone!

I took over a month off from exercise after re-aggravating a hip/pelvic injury..went skiing recently and realized it definitely is the aggravating factor.
Might need to train/rehab this area for next year so that I don't have this problem again.

Had to cancel my half-marathon (June2) due to this injury, but that feels like the right thing to do.

Have been bike commuting, daily dipping/swimming and getting back into hiking as the snow melts--did a 6.5 hour hike last week and felt good, some soreness the next day. Going for a 4 day hiking trip next week (small days, so shouldn't be too bad except carrying backpacks always adds to it).

Today heading for a small hike, few hours, not a big elevation gain.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 22, 2018, 05:15:55 PM
Last week was 2 runs and 1 bodyweight workout -- very lazy overall, although I also had some serious DOMS from them as well. This week I intend to go a little less hard but get more workouts in overall.
Title: Re: Strength & Fitness 2018
Post by: jordanread on May 22, 2018, 08:49:48 PM
Never will you find this challenge made by me again.
Title: Re: Strength & Fitness 2018
Post by: oneday on May 22, 2018, 08:52:08 PM
Hmm,  I kind of "forgot" to update last week.  Update for last week: didn't run.

This week I ran on Sunday rather than Saturday.  Three segments walking and two running for a total time of 34 minutes over 2 miles. 

I felt the strangest sensation.  I went out with another person, who was going to walk a shorter route and we would meet at the end.  We began together on the part of the route that is the same for both trails.  We were talking over her options for which ways to go & how long it might take, etc.  We passed the point where I normally transition from warm up (walking) to running.  All of a sudden, my body sent out this almost irresistible urge to run!  I really had to suppress it, since we were still discussing options, which was pretty hard to do.  I've never had my body yell at me to work out before...maybe it likes the activity?  Who knew!

Never will you find this challenge made by me again.

Are you saying this is the last year you are "sponsoring" the S&F thread??? [confused face emoji]
Title: Re: Strength & Fitness 2018
Post by: jordanread on May 22, 2018, 08:57:44 PM
Never will you find this challenge made by me again.

Are you saying this is the last year you are "sponsoring" the S&F thread??? [confused face emoji]

If by sponsoring, you mean taking accountability for it...yes. One can take it over. I don't care so much.

It won't be in my signature anymore, nor will I think I do good.
Title: Re: Strength & Fitness 2018
Post by: oneday on May 22, 2018, 09:22:57 PM
I am sad.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on May 22, 2018, 09:35:24 PM
It's been a wonderful run up to now.  Thanks for what you've already done, JordanRead, has helped a lot. 
Title: Re: Strength & Fitness 2018
Post by: oneday on May 22, 2018, 09:37:08 PM
It's been a wonderful run up to now.  Thanks for what you've already done, JordanRead, has helped a lot.

Oh god.  Of course, this too!  I have benefited greatly even 5 months into this year from this thread, thank you so much!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 23, 2018, 10:02:44 AM
Checking in; I'm doing really well! I ran 5 miles twice last week (and this morning), 9 miles Sunday (longest EVER and felt super strong), boot camp twice last week AND yesterday, using 5's and 8's, and power yoga (hot) 60 minutes Monday. I'm feeling great and I'm so excited to finally be making progress with my strength and fitness goals.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on May 23, 2018, 10:13:30 AM
Checking in; I'm doing really well! I ran 5 miles twice last week (and this morning), 9 miles Sunday (longest EVER and felt super strong), boot camp twice last week AND yesterday, using 5's and 8's, and power yoga (hot) 60 minutes Monday. I'm feeling great and I'm so excited to finally be making progress with my strength and fitness goals.

FireHiker, that's awesome!!!

Jordan, just wanted to (a) thank you for starting this thread and collecting all these wonderful resources, and (b) strength and fitness is about a lot more than just your muscles. Take care of yourself as you're going off the forums, and remember that there are people rooting for you.
Title: Re: Strength & Fitness 2018
Post by: MaybeBabyMustache on May 23, 2018, 10:26:31 AM
New to the thread, but I've been reasonably happy with my progress in 2018. My goals are:
1. A round of 21 Day Fix every month. For those of you not familiar, it's a total of 9 strength focused HIIT workouts, 6 cardio workouts, 3 pilates, & 3 yoga workouts. I like & need the balance
2. Training/running a half marathon
3. Based on the above two, and better eating choices, lose weight.

So far, I've done a reasonable job on #1 & #3. I've only lost 4 pounds, but my clothes fit much better & I overall feel much more toned. However, I have a huge mental block on #2. And, I've done 5 half marathons before, so it's not like I'm tackling something new. I can tell that I'm afraid of failure. I'm not training enough to have it come easy, so with each 3 miler, it's like starting over. Which, as runners know, is no fun. I'm not sure how to break out of this rut. :-(
Title: Re: Strength & Fitness 2018
Post by: flan on May 23, 2018, 10:55:25 AM
One of my 3 goals this year was "Pass Level 1 Krav Maga Belt test". IT'S BEEN SCHEDULED FOR JUNE 30!! (barring any injuries or unforeseen circumstances).

I HAVE 38 days to whip myself into super shape. It's a 3-6 hour test. During the day. In the Texas heat.

Title: Re: Strength & Fitness 2018
Post by: hudsoncat on May 29, 2018, 06:51:51 AM
Ran my first half marathon on the year May 19, it went fine. Not a PR, but I wasn't well trained for a PR, I was trained to cover the distance with DH and that's what I did! Then we spent a week hiking at Theodore Roosevelt National Park. What a lovely place! I've been to several national parks in the US, this one might be my favorite for the variety of hiking, animals, and general lack of people. It was great!

Back to my regular schedule this week. Run > Cycle > Swim > Yoga.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 29, 2018, 10:14:34 AM
I did my first ever double digit run Sunday: 10 miles! That was the longest run for the Hal Higdon half marathon novice plan, so now I taper this week and run my first ever half marathon next Sunday. So excited!
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on May 30, 2018, 06:13:01 AM
I did my first ever double digit run Sunday: 10 miles! That was the longest run for the Hal Higdon half marathon novice plan, so now I taper this week and run my first ever half marathon next Sunday. So excited!

Great job on the 10 miler, that first double digit run was when I finally felt like I could really complete the half marathon. Good luck on your half!
Title: Re: Strength & Fitness 2018
Post by: oneday on May 30, 2018, 10:12:48 PM
Ran last weekend, 2 miles.  If I can believe the clock, I did it in 31 minutes.  Didn't seem that fast when I was doing it.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on May 31, 2018, 02:42:34 PM
Great job on the 10 miler, that first double digit run was when I finally felt like I could really complete the half marathon. Good luck on your half!

Thank you so much! I'm really looking forward to the race this weekend. It seems like it's actually going to be possible to run the whole thing, which is something I never would have dreamed I could do until recently. It's still all a little bit surreal to think that I RUN now...but I like it.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on June 01, 2018, 12:30:01 PM
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2, 28.6% 5/1, 29.7% 6/1.

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar, 7x Apr, 7x May. Longest run May, 4.2 mi.  New goals: long runs for month 5.5 mi June, 7 July, 9 Aug, 11 Sept, 13 Oct, run half marathon Nov.

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar, 11 Apr, 15 May. 

Pull ups 1 set/3... 2 in May!  Still rare.

Burpees 1 set/15... max 8 in Jan, 7 in Feb, 8 Mar, 11 Apr, 13 May.  Did 30 in 3 sets Ė 13 reps, then 9, then 8.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on June 02, 2018, 08:55:57 AM
I ran a sub 2 hr half-marathon!

1:57:40 to be precise.  I can check that goal off for the year.  Next up - sub 4 hour marathon!
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on June 02, 2018, 10:33:57 AM
Wow!!  Well done, my friend.
Title: Re: Strength & Fitness 2018
Post by: Serendip on June 02, 2018, 02:52:10 PM
Due to injury, I wasn't able to train for a half-marathon I signed myself up for.
Instead of pulling out as I planned, I decided to join the walkers (who start early) and just enjoy the process and have a mellow day in the great outdoors (I walked the majority, with jogs on downhills and occasional flats)

Finished in 2:38, which ended up being only 3 minutes slower than my SO, who jogged slowly the whole way.

Very fun and I like the non-competitive vibe..plus, we were able to start 50 minutes earlier than everyone so the path was quiet and beautiful.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on June 04, 2018, 10:21:29 AM
Well, I finished my first ever half marathon! I woke up at 3am the day of with a migraine, but I had run my 9 mile two weeks prior with a migraine, so went for it. It was the hottest day we've had in ages and SO sunny which was rough, but I finished. I wanted to break 2:30, but ended up with 2:48:32. It was really interesting. I definitely have some lessons learned, but with one down, I'm ready to move on to my next goal! I had to walk some of it because of the heat and my head, but we passed WAY more people than we had people pass us (even when I had to stop and walk), and I felt pretty strong at the end. I think I'll go for something with a smaller field next time. We ran the San Diego Rock n Roll half, and with 35,000 running between all the events it was such an insane crowd. Fun, though. I'm really glad we did it! I plan to spend my summer training in heat and on hills, because right now I don't have a chance of running with my brother in August.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on June 04, 2018, 12:23:08 PM
I've been a total lazybutt for the last week or so. Thank you very much to everyone posting about their awesome running escapades -- you're giving me a good push to get back into my running gear, too.
Title: Re: Strength & Fitness 2018
Post by: oneday on June 04, 2018, 07:08:01 PM
Props to Eric222, Serendip & FireHiker!

diapasoun, we are not all running. I'm currently experiencing plantar faciitis in my left foot, so staying off it when I can. That means no running, but also taking busses or the car when I've been walking in the past. Hopefully it makes a difference by Saturday when I have a 5K scheduled with friends!

Activity report: no running due to injury.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on June 04, 2018, 08:03:24 PM
Oneday, I hope your foot feels much better very soon.
Title: Re: Strength & Fitness 2018
Post by: oneday on June 04, 2018, 11:01:21 PM
dispasoun, thanks so much!  I'm sure it will if I rest it.

AerynLee, thank you for the recommendation!  My MD was little help, she just said to walk less. Even sports trainers don't always understand the issue.  I had a trainer keep insisting that I wouldn't be successful in the program if I didn't use the treadmill.  I don't' know how many times I said: I have a diagnosed injury.  The way to heal is to not-walk.  I will use the stationary bike instead.  And the trainer wouldn't change their stance on using the treadmill.  Jerk.  Another lady in my office got diagnosed with PF last year & her MD gave her a lot of support (pun intended): exercises, devices, advice.  Compare to what my MD did: said to stop walking (impossible!).

Hmm, was nice to get that off my chest.*

Anyway, thanks for the recommendation, I've bought one already so it will be here in time for the 5K.  It's a bubble run, I've been told there's a lot of walking at the bubble stations as people try to collect as many bubbles as possible, so it's not that intense and I'll just make it work.  Considering that I was walking at least 4K/day up through last Friday, and have stayed off it as much as possible since then and will continue that, should be OK.  It was probably all that daily walking that did it, in a double whammy.  First, the increased walking itself.  Then, I used my running shoes for the walking, and they weren't new so they are probably totally unsupportive now.  Better get new shoes this week, too!

I also let my PF go too long before "treatment", I simply had no idea that such a thing existed and I thought it was just a sore foot from maybe stepping on a rock on a hike or worn out shoes.  Had I known, there was a hike I would have declined, as that was the hike that pushed me over the edge from occasional pain to a 3 year period where I was nearly an invalid.

*Now that I think about it, I wasn't totally untreated. My chiropractor gave me more effective advice (roll it on a golf ball to break up adhesions) than the MD, and I also found an alternative medicine practitioner who also gave me more effective treatment (standing on the soles of my feet, kind of an accupressure thing).
Title: Re: Strength & Fitness 2018
Post by: Serendip on June 05, 2018, 08:45:07 PM
Sorry to hear @oneday
One other thing that some people have success with is to freeze a water bottle and roll your foot with the cold after walking, or being on your feet. You receive the double whammy of rolling out the adhesions and icing/reducing inflammation at the same time.
Hope it feels better soon!
Title: Re: Strength & Fitness 2018
Post by: oneday on June 05, 2018, 09:24:31 PM
Sorry to hear @oneday
One other thing that some people have success with is to freeze a water bottle and roll your foot with the cold after walking, or being on your feet. You receive the double whammy of rolling out the adhesions and icing/reducing inflammation at the same time.
Hope it feels better soon!

I am totally going to do that!  Too bad I don't already have a frozen water bottle, but it's on my list for when I get home.   Thanks for the pointer!  Y'all are taking better care of me than the MD!
Title: Re: Strength & Fitness 2018
Post by: hudsoncat on June 06, 2018, 07:49:26 AM
Sounds like several of the running folks here are currently injured, but for those who aren't, it's Global Running Day! I challenge you to lace up your shoes and get out for a run today, even a short one.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on June 06, 2018, 06:13:47 PM
Sounds like several of the running folks here are currently injured, but for those who aren't, it's Global Running Day! I challenge you to lace up your shoes and get out for a run today, even a short one.

I did mine! 4.5 miles this morning. It was my first run since the half marathon on Sunday. I felt pretty good, but I guess I'm a real runner now...looks like I'm going to lose a toenail.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on June 06, 2018, 08:10:44 PM
Got my run in today too. Slow, but really pleasant and in a great headspace.
Title: Re: Strength & Fitness 2018
Post by: enFuego on June 07, 2018, 08:21:32 AM
Congrats to all on your progress.

Checking in after about a month (shame)... So I started out really well with eating and doing cardio several times a week.  Lots about 4-5 pounds.  Then I got interrupted by a week-long outdoor project (lot's of physical activity but no cardio) and a short vacation (lots of walking).  Failed to get back into the good habits after that interlude  [End of excuses].  The eating went the wrong way, the exercise dried up, and the pounds came back.

I have righted the eating ship... back off the sweets wagon, less alcohol.  Started cardio 2+ times a week again.  Still lots of walking now that the nice weather is fully here and the dog walking/hiking has resumed.  I also started the pushup/situp/pullup challenges in full.  I think the rebound pounds are back off again.

So no real milestones to celebrate other than I got back on track.  Honestly it helped to have put myself out there on this thread... There was always a little nagging voice in the back of my head while scarfing down a piece of cake that I had to own up to it here.  Didn't want to be that guy that just disappeared...  I will try to may my next check-in sooner and hopefully with real accomplishments!
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on June 07, 2018, 01:21:50 PM
6 months late but I am here!

I've been working out steadily for 7 weeks now. Already lots of gains and losses.

-Bench press 225(never done that before)
-Squat and Deadlift 250 each(sounds reasonable for where I am now)
-Run a sub 6 minute mile(have never done, though close). I'll be about at my lightest when I turn 35 later in the summer so age will make this tough.
-Place in some athletic event, maybe a highland games. May not happen this year but would be nice to do once before I am too old.
-33 in waist
-<15% body fat
-<12% body fat temporarily
-<15% for maintenance

I have been following the Buff Dudes cutting plan. www.buffdudes.us The website is best for recipes, however I actually found them by looking for proper deadlift videos. Most of their stuff is informative but also funny and entertaining.
Title: Re: Strength & Fitness 2018
Post by: haypug16 on June 07, 2018, 02:06:40 PM
Jumping in a bit late!

I've started getting back into working out the past couple months as I'm trying to lose a few pounds and get back into shape.

Goals for the remainder of the year are;

Goal #1 Run a 28 min 5K = Last 5k I came in at 30:04 PR is 26:15 so somewhere in between sounds about right. To do this I will continue running (duh!) and add in a speed workout once a week with sprints.
Goal #2 Complete the Jillian Michael's Body Shred program - 90 day program to start this Sunday
Goal #3 Bike to work once a week
Goal #4 Do a split! I've never been able to do this, I have average flexibility though. To achieve this I will stretch daily and do yoga twice a week

Goal for June:
1. Run 2-3 times a week
2. Start Body shred program
3. Bike to work on Friday's starting next week
4. Stretch every day for 10 mins plus yoga 7 times
Title: Re: Strength & Fitness 2018
Post by: Serendip on June 11, 2018, 12:50:14 PM
-getting back into my daily walking routine(40 min), hoping that I can incorporate running slowly, as my hip allows
-daily yoga practice (yoga with Adrienne), often only 20 minutes but sometimes longer
-hiking has been happening as the snow recedes off the mountains
Title: Re: Strength & Fitness 2018
Post by: oneday on June 11, 2018, 10:14:42 PM
Last weekend's workout was mostly walking a 5K.  This was an organized event, but aimed at families, so there were many little ones slowing the whole thing down.  I'm fine with it, as it gave a good chance to chat with & be silly with my friends.

It did make my PF hurt.  I made an appointment for an MD to call me today & he gave useful advice & followed it up with an email so I can't forget.  I'll add those things to the compression sock & the ice bottle (which were giving good results up through Friday).  Hopefully I'll be back in walking/running form by next weekend?  Although the MD said it could take months. >:(
Title: Re: Strength & Fitness 2018
Post by: Eric222 on June 12, 2018, 06:26:39 AM
I ran 10k on Saturday and 10 miles on Sunday. Most distance in a weekend in a decade. :). I do need to be careful though, it was 90F when I ran Sunday - I got really cold at the very end of my run. I just missed heat stroke...
Title: Re: Strength & Fitness 2018
Post by: diapasoun on June 12, 2018, 07:49:41 AM
Yeowch, oneday! Poor foot. Good on you for making the appointment with the doc. I hope it doesn't take months to heal, but do whatever you need to in order to keep your get in long term working order!

Eric222, glad you did not in fact get heatstroke. That's a good reminder to us all to be careful as the summer progresses in the northern hemisphere (and I didn't know getting cold was a symptom of heatstroke, so I've learned something!)

******

Progressed to the next week of my running program, which I've been taking slowly so as to keep the feet and legs in good shape. It's finally starting to work my lungs some!
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on June 12, 2018, 11:49:23 AM
I'm still here keeping at it.  The majority of my goals for this year are running related. Right now I'm just focusing on following my marathon training plan that started on June 2.  I actually had to decrease my weekly mileage to follow this plan, but that's ok because my shins had been giving me grief. 

I ran 24 miles last week, this week I'm scheduled for 28.  I really like my training team -- I'm excited for the season. 

In other news, I joined a yoga studio (eekk).  I'm a former yoga hater but this studio really clicked for me and I love the style (Rocket yoga).  I cannot believe I'm paying over $100/month because I'm so cheap when it comes to fitness but there no chance I'll do yoga on my own while watching a video. Exercising twice a day once my mileage picks up might be difficult but for now I'm able to manage running, lifting and yoga. 
Title: Re: Strength & Fitness 2018
Post by: oneday on June 12, 2018, 12:43:24 PM
Eric222, man.  Take it easy!  Running is at least in part about being healthy, so I'd hate to see you get sick from doing it!  Don't take my example (walking on an injury), lol.

diapasoun, good progress!  It's nice to have a tangible reminder of the gains, like suddenly feeling it in the lungs or wherever.  Thanks for the sympathy.

TX2RVA, your running sounds really fun. 

Runners unite :)
Title: Re: Strength & Fitness 2018
Post by: Mongoose on June 14, 2018, 08:20:50 PM
I have finally gotten restarted running. DH is doing a couch to half marathon training group (the same one I did last year) and I'm playing along. Trying to run when it's cooler during the day though.
Title: Re: Strength & Fitness 2018
Post by: oneday on June 16, 2018, 09:56:27 AM
I have finally gotten restarted running. DH is doing a couch to half marathon training group (the same one I did last year) and I'm playing along. Trying to run when it's cooler during the day though.

On doctor's advice, I replaced worn out shoes (plus other things).  Walking around in them since Wednesday gives me confidence they are right for my feet and so I ran a mile on the treadmill today to test them further.  No pain!  I'm so happy.  If I'm still feeling good on Monday, I'll do another mile or two.  It's good to be back in the race (or nearly so)!

ETA: @Mongoose my reply to you disappeared!  It was something like, welcome to the MMM running club :)

@diapasoun thanks!  I want to run again today, but don't want to push too hard.  Feet feel OK, but I've had times in the past where I pushed too hard & really regretted it.  Soooooo tempting, but no.
Title: Re: Strength & Fitness 2018
Post by: diapasoun on June 16, 2018, 07:22:26 PM
Ahhh! I'm glad that new shoes have helped so much!
Title: Re: Strength & Fitness 2018
Post by: Drole on June 18, 2018, 07:57:23 AM
First run in about a month today. It was still cool and Lively when i went out. Only one loose dog. No skunks. 
Title: Re: Strength & Fitness 2018
Post by: oneday on June 18, 2018, 05:13:38 PM
@Drole yay no skunks!

Ran another mile today and also did some walking around (errands).  Feet feel fine.  I will resume walking for my commute on Wed.  If I still feel OK, I'll run my normal 2 miles on Saturday.  Fingers crossed!
Title: Re: Strength & Fitness 2018
Post by: flan on June 20, 2018, 03:22:24 PM
10 days until my first belt test in krav maga! EEEEEP. I hear it's 2-3 hour of nonstop cardio. Anyone have tips for getting endurance up in a short time?
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on June 24, 2018, 02:08:29 PM
No.

@flan, endurance athlete here. The main advice I could offer is:
1. Hydrate if possible. Usually a body can do about 1.5 hours using what you have in your body. If you can hydrate starting half an hour in, your endurance will extend in that you won't collapse as fast or damage yourself as much.
2. Include some salt or sweat-like minerals if possible. Thus, Gatorade. Or bites of banana, if your exam allows sustenance during breaks.
3. Pace yourself. Where possible, do the exertion that's necessary, not 100% effort at all times. Block with minimal motion, wrestle for survival rather than immediate kills, etc... admittedly I know no krav maga, modify as needed.

If you've been doing long workouts already, taper in the last few days - equal intensity, shorter and shorter workouts. Last day or two, nothing hard at all.  Sleep as much as possible. Hydrate reasonably the day before.

If you haven't ever done a cardio challenge that long, I would assume that part of the test is to determine your behavior when you hit the wall. If the test is strong, you will hit it. Your brain will slow down, your limbs will feel like weights. Your instructors will see it. If you pass, later you will all laugh about it. But when it happens, you will be moving through molasses. The blows will come from nowhere. You will be confused.

That is when your heart rules all. Never quit. Never stop fighting. Good luck.
Title: Re: Strength & Fitness 2018
Post by: flan on June 25, 2018, 09:07:33 AM
No.

@flan, endurance athlete here. The main advice I could offer is:
1. Hydrate if possible. Usually a body can do about 1.5 hours using what you have in your body. If you can hydrate starting half an hour in, your endurance will extend in that you won't collapse as fast or damage yourself as much.
2. Include some salt or sweat-like minerals if possible. Thus, Gatorade. Or bites of banana, if your exam allows sustenance during breaks.
3. Pace yourself. Where possible, do the exertion that's necessary, not 100% effort at all times. Block with minimal motion, wrestle for survival rather than immediate kills, etc... admittedly I know no krav maga, modify as needed.

If you've been doing long workouts already, taper in the last few days - equal intensity, shorter and shorter workouts. Last day or two, nothing hard at all.  Sleep as much as possible. Hydrate reasonably the day before.

If you haven't ever done a cardio challenge that long, I would assume that part of the test is to determine your behavior when you hit the wall. If the test is strong, you will hit it. Your brain will slow down, your limbs will feel like weights. Your instructors will see it. If you pass, later you will all laugh about it. But when it happens, you will be moving through molasses. The blows will come from nowhere. You will be confused.

That is when your heart rules all. Never quit. Never stop fighting. Good luck.

This is all great advice!! I will plan on packing some snacks (maybe also a shake or smoothie) to stay hydrated and also nourished during the test. I think you're right - part of the test is behavioral because they do expect us to hit that wall. Thank you @Bicycle_B!
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on June 25, 2018, 01:08:46 PM
Re shake or smoothie, perhaps reconsider.  Be aware that the body can process small amounts of sugar on the fly along with electrolytes, hence sport drinks help quickly.  But it cannot process fat and protein the same way.

Fat and protein use a different digestive process that sucks energy away from your muscles. They have a negative short term effect. Most shakes and smoothies therefore detract from your performance.

In any case, the main factor isn't adding calories for a 2 hour test. That's relevant for a 24 hour run. The main thing at 2 or 3 hours is electrolytes, so you don't cramp up or lose the ability to sweat. Again, water or sports drink.  Banana has electrolytes, hence is an option, but not a majority choice because of using some digestive energy. Sorry if I muddied the waters!
Title: Re: Strength & Fitness 2018
Post by: flan on June 25, 2018, 03:14:53 PM
Re shake or smoothie, perhaps reconsider.  Be aware that the body can process small amounts of sugar on the fly along with electrolytes, hence sport drinks help quickly.  But it cannot process fat and protein the same way.

Fat and protein use a different digestive process that sucks energy away from your muscles. They have a negative short term effect. Most shakes and smoothies therefore detract from your performance.

In any case, the main factor isn't adding calories for a 2 hour test. That's relevant for a 24 hour run. The main thing at 2 or 3 hours is electrolytes, so you don't cramp up or lose the ability to sweat. Again, water or sports drink.  Banana has electrolytes, hence is an option, but not a majority choice because of using some digestive energy. Sorry if I muddied the waters!

Hey, no worries! Always appreciate the advice. Thank you for unmuddying the waters and clarifying about the main concern being electrolytes!
Title: Re: Strength & Fitness 2018
Post by: oneday on June 26, 2018, 08:32:13 PM
Resumed walking commute Wed & Thur with no pain.  Friday I needed the car after work, so didn't walk.  Kinda bummed that I only got 2 days of walking.

Ran my 2 miles on the weekend and feet felt fine!  I'm totally healed, but keeping up with some therapies recommended by many sources (including MMM S&F friends!) so I don't go right back to pain.

I think it is close to time for me to raise the bar a bit.  I want to run the full 2 miles, so I might add in a mile of running on the treadmill on work from home days.  Hoping that will increase overall fitness to a level where I can run longer before getting too winded.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on July 01, 2018, 11:06:16 AM
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2, 28.6% 5/1, 29.7% 6/1, 28.4% 7/1. Need to pick up the pace. Will increase running and get more serious about strength.

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar, 7x Apr, 7x May, 8x Jun.  Ran 4 mile race in June.

Monthly goals: long runs for month 5.5 mi June done, 7 mi July, 9 Aug, 11 Sept, 13 Oct, run half marathon Nov.

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar, 11 Apr, 15 May, 17 June. 

Pull ups 1 set/3... 2 in May!  Still rare.

Burpees 1 set/15... max 8 in Jan, 7 in Feb, 8 Mar, 11 Apr, 13 May, 15 June. 
Title: Re: Strength & Fitness 2018
Post by: Serendip on July 01, 2018, 12:09:06 PM
Had a fairly active June with heaps of hiking and yoga.
I completed a half-marathon which wasn't properly trained for, but running seems to aggravate my hip/glute so I am staying away for now. Hiking & walking it is..

July will focus on: 1-2 big hikes/week (5-8 hrs), continuing near daily yoga sessions & perhaps trying out the new gym that promises to open nearby (if they have a great introductory deal!)
Title: Re: Strength & Fitness 2018
Post by: flan on July 01, 2018, 12:11:30 PM
Re shake or smoothie, perhaps reconsider.  Be aware that the body can process small amounts of sugar on the fly along with electrolytes, hence sport drinks help quickly.  But it cannot process fat and protein the same way.

Fat and protein use a different digestive process that sucks energy away from your muscles. They have a negative short term effect. Most shakes and smoothies therefore detract from your performance.

In any case, the main factor isn't adding calories for a 2 hour test. That's relevant for a 24 hour run. The main thing at 2 or 3 hours is electrolytes, so you don't cramp up or lose the ability to sweat. Again, water or sports drink.  Banana has electrolytes, hence is an option, but not a majority choice because of using some digestive energy. Sorry if I muddied the waters!

Hey, no worries! Always appreciate the advice. Thank you for unmuddying the waters and clarifying about the main concern being electrolytes!

Passed my krav maga yellow belt test!!! :)

Man people had literal gallons of coconut water (for electrolytes) and salt pills laying around (to prevent muscle cramps). @Bicycle_B your advice has proven very on point!
Title: Re: Strength & Fitness 2018
Post by: oneday on July 01, 2018, 08:33:04 PM
Tried to run my usual 2 miles, but felt weird in a bunch of ways.  Tightness, stride was off, and the freakin' foot pain is back!  Cut it to 1 mile, which was the shortest I could by the time my foot started hurting.  Back to therapies.  I guess my prediction of being healed last Saturday was premature.

Bicycle_B thanks for reminding me about pushups.  When my phone died, I lost the reminders.  Did 5 today (incline style) and felt strain in my armpit area.  Not sure if I'm doing them wrong or have lost strength.  I'll just take it easy & hope for the best.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on July 01, 2018, 08:46:24 PM

Passed my krav maga yellow belt test!!! :)


Congratulations, @flan!
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on July 02, 2018, 07:25:13 AM
@jordanread myself and haypug16 have our goals up for a while and havn't been added.

speaking of which anyone know why jordanread has been a guest for over a week now? can't even search his old post to see if he got banned or whatever.
Title: Re: Strength & Fitness 2018
Post by: oneday on July 02, 2018, 02:01:47 PM
@jordanread myself and haypug16 have our goals up for a while and havn't been added.

speaking of which anyone know why jordanread has been a guest for over a week now? can't even search his old post to see if he got banned or whatever.

He left the forum on his own.
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on July 03, 2018, 06:38:39 AM
@jordanread myself and haypug16 have our goals up for a while and havn't been added.

speaking of which anyone know why jordanread has been a guest for over a week now? can't even search his old post to see if he got banned or whatever.

He left the forum on his own.

any idea why?
Title: Re: Strength & Fitness 2018
Post by: oneday on July 03, 2018, 09:51:35 AM
@jordanread myself and haypug16 have our goals up for a while and havn't been added.

speaking of which anyone know why jordanread has been a guest for over a week now? can't even search his old post to see if he got banned or whatever.

He left the forum on his own.


any idea why?

Sorry my reply was so curt.  I was replying on my phone.

He left of his own volition in order to take care of himself better IRL.  He's still in touch with a few forum people and he's doing ok from what info has trickled back here & there.

ETA: below is his announcement of his final involvement in this thread on 5/22.  Easy to miss. If you follow the link back, you will see he & I had a tiny bit of back & forth that clarifies a bit.

Never will you find this challenge made by me again.
Title: Re: Strength & Fitness 2018
Post by: enFuego on July 03, 2018, 08:43:29 PM
So I had an unrelated injury and it required surgery. I won't be doing any push-ups or pull-ups for months. I am essentially out of commission for the short term except for as much walking and hiking as I can get in. Hopefully I can resume sit-ups, spin and running in a few weeks. It'll probably be about pain management at that point. Not sure what my exercise goals for the year actually are at this point but I will need to focus on eating healthy to lose weight as my exercise is limited. So far a very underwhelming and disappointing challenge on my part but I'll do what I can and try again.

I will continue to check in. I enjoy reading everyone's updates. Keep it up all.

Best wishes to @jordanread.
Title: Re: Strength & Fitness 2018
Post by: Well Respected Man on July 05, 2018, 07:41:17 AM
OK, time to get back on the horse. Here are my original goals:


And now I can cross off the 2 5ks by 7/15, because I ran a 4-mile race on 7/4. I don't have the time yet, but I know it wasn't on the 8:00/mile pace of my 5k goal, so that one remains outstanding.

My plan for the rest of the summer:

 - Strength training 2x/week, starting as soon as I finish this post
 - Continue running, outdoors when possible, but on treadmill if too hot or rainy
 - 10k steps/day during my upcoming vacation
 - Strength training during vacation
 - Chop wood 1 hour/week until winter or until the wood is all chopped
 - Run 5k race in October

And now I can cross off the goal of creating a plan for over the summer break.
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on July 05, 2018, 07:52:27 AM
-Bench press 225(never done that before)195 pretty easily, 205 and needed a spot
-Squat and Deadlift 250 each(sounds reasonable for where I am now)-deadlifted 215
-Run a sub 6 minute mile(have never done, though close). I'll be about at my lightest when I turn 35 later in the summer so age will make this tough.got to an even 7 min on treadmill
-Place in some athletic event, maybe a highland games. May not happen this year but would be nice to do once before I am too old.
-33 in waist
-<15% body fatthe little machine says I am 15.3 so getting close at least
-<12% body fat temporarily
-<15% for maintenance
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on July 05, 2018, 10:27:49 AM
I completed one of my goals on Memorial Day but I forgot to check  in.  I completed "Murph" without a vest and I used a band to assist with the pullups.  My time was 53 minutes. 

I'm in the 5th week of marathon training.  It is hot and humid and grass pollen is off the charts but I'm getting through it and staying positive.  I know things will get rough once the mileage increases later in the summer.  This week I finally started to push myself on my Tuesday run because I have the very bad habit of running all distances within a :30 second range.  That does me no favors.  Easy runs should be very easy and short runs should be hard.  I'm a habitual sandbagger, hoping to change my ways.
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on July 05, 2018, 10:46:44 AM
Interesting, I had forgotten about Murph.

So if you are trying for the first time do you cut the running in half too or just the pullup/pushup/squat reps?
Title: Re: Strength & Fitness 2018
Post by: TX2RVA on July 05, 2018, 01:15:17 PM
Interesting, I had forgotten about Murph.

So if you are trying for the first time do you cut the running in half too or just the pullup/pushup/squat reps?

@hoping2retire35 -- Yes, you would cut the run in half as well.  I also partitioned the reps so I did 10 pullups/20 pushups/30 squats and repeated for 10 rounds, you could do 5 instead. 
Title: Re: Strength & Fitness 2018
Post by: oneday on July 05, 2018, 08:35:34 PM
enFuego - good luck with your recovery.  Glad to hear you are not totally incapacitated & can still walk!

Well Respected Man, hoping2retire35, TX2RVA - great to see you all making strides toward your goals!

Didn't run because the foot pain is back (intermittently).  Made the mistake of walking a bunch (in my new supportive shoes no less) on Sunday, and that just made the intermittent become permanent.  But I don't like being a couch potato!  This is tough, but I'll just go back to my therapies & "ground" myself for another week.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 06, 2018, 09:47:45 AM
I was on vacation in June and realized I hadn't posted here in awhile! My Mt. Whitney hike is coming up in just a few days...I did some running and some hiking on vacation (I got to run in NYC and hike in Maine and New Hampshire!). We did a lot of walking during the trip too. We got back the middle of last week and since then I've done one decent hike in the heat and a few runs. I am back up to running 5 miles as of this morning. I leave Sunday to drive up for my Mt. Whitney hike, with shorter day hikes planned for both Sunday and Monday before the big hike Tuesday. I've never hiked 21 miles before; my longest day is 18.5 backpacking Gorgonio, but with a full pack. Should be interesting.

After the hike I am ramping up my running, especially on trails, so that I can pace my brother in August. He's running the Kodiak 100 and I REALLY want to run the last 14 with him into the finish. I'm not sure I'll be ready; I have only run double digits twice, and both times on roads at sea level. Any ultra runners have some advice or training recommendations? I've joined a local trail running group so I'm hoping that will help. And besides, he'll have just run 86 miles...he'll hopefully be tired enough that I can keep up and help his progress as opposed to hinder it!

I've been sucking at getting to yoga and boot camp; haven't been since vacation. I plan to go back today if my work schedule will allow.
Title: Re: Strength & Fitness 2018
Post by: Eric222 on July 07, 2018, 03:11:38 PM
The running continues to progress nicely.  I did a 52 minute 10k tempo run today, which is just shy of my 10k race from a few months ago.  Longest run so far was Wednesday, I did 15 miles in 90F weather.  Best purchase this month has been a CamelBak...keeps me from dying on those runs.  The 15 mile run was MUCH slower than the 10k tempo run... I'm confident that I'll be able to at least run the entire marathon in October.  Pushing towards being in good enough shape for that sub-4hr time. 

I need to do more tempo runs.  I tend to just do the longer runs - but those now take 2-3 hours.  I also need to startup yoga again - it makes a big difference for both speed and keeping me from injuring myself. 

And - I've now been at my goal weight for over 3 months! 
Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on July 07, 2018, 04:35:14 PM
The year is more than half over--would it be silly for me to join now? I don't know why I haven't before. I do strength and fitness.

I am pretty close to my goal weight/size and starting to think about what comes next! So here are my goals:

1. Maintain a weight between 117-122 pounds. In May 2017 I weight 138 pounds. I have had trouble with weight creeping on if I am not consistent. (I currently weigh 122 and am 4'11" tall.)
2. Keep making weight training progress! I don't really have an end goal here but it's getting harder to progress.
3. Don't get hurt.

Some current numbers for me:
My waist is 27". That might be the same measurement I had when I went away to college? Does that mean I should rest on my laurels, slimness-wise? My goal was to be roughly as slender at my second wedding (coming up in September) as at my first (when I was a mere girl of 20).
I am a 37 year old librarian and mom of two, for anyone who doesn't know me (hi!)

At last count I can squat 157.5 in three sets of five, bench 88.5 (ditto), and deadlift 165 (single set of 5) and can do three or four continuous unassisted chin ups.

I'm thinking of having my body fat % checked. I don't think BMI is very important but mine is high normal and I would feel better about that if I knew my body fat percentage and it was on the low side.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 10, 2018, 10:34:26 AM
Well, I am sad to report that I am NOT on Mt. Whitney right now as planned...instead it is evacuated because of a forest fire. We picked up our permit Sunday before the closure occurred, and may get to go back and use it a different day IF they can get it contained and re-open the area. I'm glad to not be caught up there cut off because of a fire, but it's still a pretty disappointing day. :(

Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on July 10, 2018, 12:41:50 PM
Well, I am sad to report that I am NOT on Mt. Whitney right now as planned...instead it is evacuated because of a forest fire. We picked up our permit Sunday before the closure occurred, and may get to go back and use it a different day IF they can get it contained and re-open the area. I'm glad to not be caught up there cut off because of a fire, but it's still a pretty disappointing day. :(

But...but... you're FIRE HIKER!

sigh

jk
Title: Re: Strength & Fitness 2018
Post by: oneday on July 10, 2018, 01:42:07 PM
The year is more than half over--would it be silly for me to join now? I don't know why I haven't before. I do strength and fitness.

Not silly...welcome! I like goal #3 best.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 10, 2018, 02:18:30 PM
Well, I am sad to report that I am NOT on Mt. Whitney right now as planned...instead it is evacuated because of a forest fire. We picked up our permit Sunday before the closure occurred, and may get to go back and use it a different day IF they can get it contained and re-open the area. I'm glad to not be caught up there cut off because of a fire, but it's still a pretty disappointing day. :(

But...but... you're FIRE HIKER!

sigh

jk

LOL Thank you for making me laugh! :) NOT the type of fire I'm going for though, right? ;) I will wallow in my sadness today and then pick myself back up tomorrow and keep training like it's still imminent. It may be if I can get another permit once it reopens...My friend who was with me can't go back up, but my ultrarunner brother is a teacher and is off for the summer. He's agreed to go with me anytime as long as I give him 24 hour notice so that he "doesn't do too long of a run right before". I think my new fitness goal is to be perpetually 24 hour ready to do a Mt. Whitney caliber activity.
Title: Re: Strength & Fitness 2018
Post by: Serendip on July 10, 2018, 03:28:02 PM
My friend who was with me can't go back up, but my ultrarunner brother is a teacher and is off for the summer. He's agreed to go with me anytime as long as I give him 24 hour notice so that he "doesn't do too long of a run right before". I think my new fitness goal is to be perpetually 24 hour ready to do a Mt. Whitney caliber activity.

This is a VERY good goal. I remember my sister once saying "I always want to be ready in case someone offers me a free trip to go hiking in Hawaii"..ha
Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on July 10, 2018, 03:44:06 PM
My friend who was with me can't go back up, but my ultrarunner brother is a teacher and is off for the summer. He's agreed to go with me anytime as long as I give him 24 hour notice so that he "doesn't do too long of a run right before". I think my new fitness goal is to be perpetually 24 hour ready to do a Mt. Whitney caliber activity.

This is a VERY good goal. I remember my sister once saying "I always want to be ready in case someone offers me a free trip to go hiking in Hawaii"..ha

That is a super lofty goal! I love it! The Boy and I want to do an ambitious hike this weekend but since we haven't been hiking in a loooong time (I lift and he runs), we gotta be careful.

The year is more than half over--would it be silly for me to join now? I don't know why I haven't before. I do strength and fitness.

Not silly...welcome! I like goal #3 best.

Thanks! That one is definitely the most important :-).
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 10, 2018, 05:20:09 PM
I called the permit office today and they said I'll have seven days to use it once the road reopens. I told my brother and he called me to ask "what exactly are the details". I told him: 21.9 miles round trip, about 6700 feet of elevation gain, need to summit by 11am to avoid afternoon lightning storm. He said "okay, cool. I'd prefer a Saturday or Tuesday since those are my climbing days but can change it around." I am definitely fired up to keep a high level of fitness a top priority going forward. To get ready for this trip I have been training for months, and I'm still nervous that I'm not prepared enough. Now we wait and see!

@La Bibliotecaria Feroz Welcome! What is your potential ambitious hike this weekend? I hope it goes well!
Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on July 10, 2018, 05:43:17 PM
@FireHiker, that sounds like a crazy fierce climb! I bow before you!

We are thinking of doing about 7 miles in Golden Gate Canyon State Park (Burro Trail plus Windy Peak, elevation gain of 1900 feet). I imagine that will be plenty taxing for a couple of people who haven't left the mile high city in an embarrassing long time!
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on July 11, 2018, 09:38:14 AM
...21.9 miles round trip, about 6700 feet of elevation gain, need to summit by 11am to avoid afternoon lightning storm...

Wow!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 11, 2018, 09:47:19 AM
@FireHiker, that sounds like a crazy fierce climb! I bow before you!

We are thinking of doing about 7 miles in Golden Gate Canyon State Park (Burro Trail plus Windy Peak, elevation gain of 1900 feet). I imagine that will be plenty taxing for a couple of people who haven't left the mile high city in an embarrassing long time!

Well, to be fair, I have been training for months! We've done overnights to San Jacinto and Gorgonio for altitude practice with full packs. I've been running (which I'd never done before in my life) and completed my first ever half marathon in June. It's a big bucket list item and even though I've done all the "right" things to prepare I'm still nervous about it! I called the permit office yesterday and they said to call back each day to check on road status but that once they reopen the road I'll have seven days to use my permit...I'm bummed that our careful plans to acclimate for two nights and day hike won't happen; it will be harder coming up from sea level and I don't know what the logistics will look like now. But, I'll make it work if I get the chance.

Enjoy your 7 miles in Golden Gate Canyon! 1900 feet is a legitimate gain, especially if you're just starting out again. :)
Title: Re: Strength & Fitness 2018
Post by: Serendip on July 11, 2018, 02:17:01 PM
@FireHiker It will be amazing--enjoy!

 I don't know if you ever use trekking poles but I find they are amazing for the descent.
Just did a 7km (one way), 1200 m climb (so..almost 4000feet elevation gain in 4.4 miles) hike last week, a pretty steep one and was expecting my quads to kill me (even though I've been hiking quite a bit this spring/summer). My calves definitely complained for the following days but I was the only one in the group who didn't experience quad/hamstring soreness and I suspect it was my handy-dandy walking stick.

And the view up top was fantastic.
You will do great! Excited to hear an update.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 11, 2018, 06:10:52 PM
Thanks for the encouragement, @Serendip ! I do have trekking poles and will definitely be using them. They helped a fair bit backpacking Gorgonio in May.

Looks like the road is being re-opened 6pm today and I have preliminary plans to hike it Sunday. I wish it wasn't a weekend day that worked for me because it will be so crowded, but given other constraints it is probably the best option. I'm finalizing details with my brother and his wife, and my husband and kids are going to come up and we'll make a family camping trip out of it. Here's hoping the fire stays contained!
Title: Re: Strength & Fitness 2018
Post by: mm1970 on July 12, 2018, 02:11:32 PM
Thanks for the encouragement, @Serendip ! I do have trekking poles and will definitely be using them. They helped a fair bit backpacking Gorgonio in May.

Looks like the road is being re-opened 6pm today and I have preliminary plans to hike it Sunday. I wish it wasn't a weekend day that worked for me because it will be so crowded, but given other constraints it is probably the best option. I'm finalizing details with my brother and his wife, and my husband and kids are going to come up and we'll make a family camping trip out of it. Here's hoping the fire stays contained!

Yay...good luck!  I have started following a bunch of PCT hikers on IG, and of course many of them summit Whitney.  I love the views - but that hike is not for me.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 12, 2018, 02:35:41 PM
Yay...good luck!  I have started following a bunch of PCT hikers on IG, and of course many of them summit Whitney.  I love the views - but that hike is not for me.

Thank you! Fire is 42% contained today and the road is open, so it's looking like it's really going to happen Sunday!
Title: Re: Strength & Fitness 2018
Post by: Mongoose on July 15, 2018, 08:53:48 AM
I've decided to move my half marathon up by 2 weeks so I'm running a different one than DH. As much as we'd like to run it together, I can't feel very confident that we'll have someone available to watch the kids. I'm already registered for both so I could run the second one with DH if we somehow managed to get the kids covered. There would be a 2 week break between runs and I'm just aiming to complete the race, not achieve some specific time goal.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 16, 2018, 10:06:30 AM
Ugh, such disappointment. I finally got to attempt Mt. Whitney with my sister-in-law yesterday (well, midnight two nights ago to be exact) but she got AMS and we had to turn back about 7 miles in around 12,000 feet. I'm upset with my brother (the crazy mountain ultrarunner) for insisting she go instead of him, when he knew she has had altitude issues in the past. I do feel pretty good with how I did; I had no altitude issues at all even at 12,000 feet, aside from getting winded a little more easily going uphill. My training plan definitely worked well. Now to keep it up, I guess, until I can get another chance. It was a gorgeous trail and I can't wait to get back up there.
Title: Re: Strength & Fitness 2018
Post by: CCCA on July 16, 2018, 10:13:20 AM
Ugh, such disappointment. I finally got to attempt Mt. Whitney with my sister-in-law yesterday (well, midnight two nights ago to be exact) but she got AMS and we had to turn back about 7 miles in around 12,000 feet. I'm upset with my brother (the crazy mountain ultrarunner) for insisting she go instead of him, when he knew she has had altitude issues in the past. I do feel pretty good with how I did; I had no altitude issues at all even at 12,000 feet, aside from getting winded a little more easily going uphill. My training plan definitely worked well. Now to keep it up, I guess, until I can get another chance. It was a gorgeous trail and I can't wait to get back up there.
Sorry to hear of your aborted summit attempt. I did Whitney many years ago and got a wicked headache at trail camp (~12000 ft ?). Luckily we camped there so I felt better in the morning. Had another headache on the summit but felt much better as we descended.

That’s a good sign that you didn’t have any issues around 12000 ft. It’s tough if you are living at sea level one day and the next day are at 12000+ ft. My body doesn’t like it.
Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on July 16, 2018, 01:01:22 PM
Ugh, such disappointment. I finally got to attempt Mt. Whitney with my sister-in-law yesterday (well, midnight two nights ago to be exact) but she got AMS and we had to turn back about 7 miles in around 12,000 feet. I'm upset with my brother (the crazy mountain ultrarunner) for insisting she go instead of him, when he knew she has had altitude issues in the past. I do feel pretty good with how I did; I had no altitude issues at all even at 12,000 feet, aside from getting winded a little more easily going uphill. My training plan definitely worked well. Now to keep it up, I guess, until I can get another chance. It was a gorgeous trail and I can't wait to get back up there.

I would be annoyed with your brother, too! So sorry it didn't work out. Maybe it 's not so bad to have it to still look forward to?

My small hike was fun. The Boy had to stop on an incline while I, though winded, was prepared to soldier on. I teased him about the apparently superiority of squats over running :-).
Title: Re: Strength & Fitness 2018
Post by: mm1970 on July 16, 2018, 01:30:16 PM
Ugh, such disappointment. I finally got to attempt Mt. Whitney with my sister-in-law yesterday (well, midnight two nights ago to be exact) but she got AMS and we had to turn back about 7 miles in around 12,000 feet. I'm upset with my brother (the crazy mountain ultrarunner) for insisting she go instead of him, when he knew she has had altitude issues in the past. I do feel pretty good with how I did; I had no altitude issues at all even at 12,000 feet, aside from getting winded a little more easily going uphill. My training plan definitely worked well. Now to keep it up, I guess, until I can get another chance. It was a gorgeous trail and I can't wait to get back up there.

That's a complete bummer.  But I feel for your SIL.  I don't do well with altitude.  Last summer we went to Colorado on vacation.  Our friends (who live in Santa Fe, so they have more altitude experience), rented a cabin at 11,500 feet.  So to get there, you have to hike in from 10,500 feet to 11,500 feet, over 2.5 miles.  We did a test run beforehand at 8000-9000 feet.  The kids and I were fine, but hubby didn't take it well.

So, instead of staying with them at the cabin, we acclimated at 9000 feet for 2 days and did a day hike in to visit.  Man, I had the worst 12 hour headache that I've ever had in my life, from 4 pm to 4 am the next morning. 
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 16, 2018, 03:15:11 PM
Thanks everyone for the condolences! I totally don't blame her at all for getting sick, but I'm pretty mad at my brother who knew she had a history of altitude issues but insisted she go instead of him. I think he really wanted her to be able to do it without being realistic about her abilities. It was still a good hike, but not what I had hoped to accomplish. I'll be putting in for a permit again next year I guess! It will keep me motivated on the fitness front anyway for another year.
Title: Re: Strength & Fitness 2018
Post by: Mongoose on July 17, 2018, 07:59:31 AM
Sorry about your hike result. Definitely hard for folks who do struggle with altitude to have flexible plans. Definitely seems like your training was good. Fingers crossed you can get a permit next year.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 17, 2018, 09:46:26 AM
Thanks Mongoose! If I'd been able to go with my original plan with my friend who trained with me since February I think we would have done it without much issue. Unfortunately with the fire and the limited window they allowed us to have our permits re-issued she couldn't join me. It was a great hike and I plan to be in even better shape when I try it again, hopefully next year unless something miraculous happens this season. Between that and my brother getting an actual, real, big name ultrarunner to pace him at Kodiak, I guess I need to make some new goals for the remainder of the year. I'm taking it easy today and then back to running tomorrow!
Title: Re: Strength & Fitness 2018
Post by: oneday on July 23, 2018, 10:48:34 PM
Well, my PF foot is feeling a lot better, but not healed yet.  It's been about 2 weeks since I grounded myself.  I'll wait till I have no pain for a full week, then gradually add walking then running back.

In the mean time*, I realized this thread is Strength and Fitness.  So I found a simple 4-exercise body weight routine (squats, planks, push ups & dumbbell rows).  I've been working my way up to 1 real push up for a while already, so it's going to be easy to add the other three to that routine.  Did the first routine yesterday.  Not sore today, so tomorrow or Wed I'll do again with more vigor or reps.


*Yeah, two weeks later...someone is a slow study :|
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on July 24, 2018, 08:21:06 AM
@jordanread

Goals for 2018
Back Squat - 190
Dead Lift - 215
Snatch - 90
Clean - 125
Freestanding Handstand: 1 minute
Dead hang pull ups, consecutive: 12
Push ups, consecutive: 25

Got a 1RM back squat today of 200!!! Blasted through my goal weight thanks to a 12 week hatch squat program. Looking forward to making more progress on the other ones throughout the rest of this year.
Title: Re: Strength & Fitness 2018
Post by: Mongoose on July 24, 2018, 11:20:20 AM
Excellent zeli2033!

I'm struggling to keep up with my running program in the heat. 6 miler scheduled for Friday. Hopefully it'll be cool enough at 9 am when I can drop off the kids at their summer camp.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 31, 2018, 12:24:14 PM
I've been in such a funk since the failed hike. Time to stop wallowing and pick myself back up though. I'm going to find another race to sign up for (probably another half marathon towards the end of the year) and get back to a regular plan. I'm thinking maybe I'll do a trail half marathon this time instead of a road race. I recently joined a local trail running group. It's been disgustingly hot so I haven't been out much, but I have gotten a couple runs in. I'm going back to my regular boot camp class at lunch today, and I've gotten back to yoga at least weekly. Even though I didn't get to finish Mt. Whitney before 40, I want to make sure I'm in shape to do it. A friend is going with a meetup group in September so she suggested I get on the wait list. Better keep in shape!
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on July 31, 2018, 12:38:00 PM
Good attitude, @FireHiker!

https://www.youtube.com/watch?v=zi_lhIaZOXI
Title: Re: Strength & Fitness 2018
Post by: FireHiker on July 31, 2018, 04:06:34 PM
Thanks @Bicycle_B ; I just need a couple weeks to get my attitude adjusted. I went back to boot camp today and I signed up for a 15k trail race in October. Turns out I really need to have something specific to train for, otherwise I get a little complacent. I won't be pacing my brother the last 14 miles of his race in two weeks because he has an actual, legit ultrarunner pacing him 50 miles...kind of crazy. We'll still be going up to help crew and cheer him across the finish. I'm irritated about the Whitney hike, but he's still my brother.
Title: Re: Strength & Fitness 2018
Post by: Bicycle_B on August 01, 2018, 10:26:28 AM
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2, 28.6% 5/1, 29.7% 6/1, 28.4% 7/1, 29.8% 8/1

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar, 7x Apr, 7x May, 8x Jun, 13x July. Long run in July 7.8 miles.

Monthly goals: long runs for month 5.5 mi June done, 7 mi July done, 9 Aug, 11 Sept, 13 Oct, run half marathon Nov.

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar, 11 Apr, 15 May, 17 June, 15 July.

Pull ups 1 set/3... 2 in May, 2 in July. Still rare.

Burpees 1 set/15... max 8 in Jan, 7 in Feb, 8 Mar, 11 Apr, 13 May, 15 June. 
Title: Re: Strength & Fitness 2018
Post by: chiefsuave on August 07, 2018, 05:26:27 AM
Getting towards the end of the year. Here is my fitness update. I am doing the program "Field Strong" ($27) a month

Back Squat: 405lb
Bench: 255lb
Deadlift: 415lb
3 Mile: 21:37
Decided to just stop going up cause of the risk for injury but hit these lifts fast and powerful.
I'm now focusing on doing yoga EVERYDAY and doing some marathon training (gross).
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 07, 2018, 07:30:49 AM
Room for a humble middle aged attorney who knows (mostly) what to do, but frequently fails to do so?

I've taken some positive steps in the last ten days. I've eaten clean. I've joined a gym and had three workouts. I've done yoga a few times. And tomorrow I'm meeting with a trainer for some guidance, body fat testing, etc. Then I'll be in a better position to set some specific goals and I'll ramp up my workouts, as I've been easing into this to avoid injury.

I lifted weights all through law school, and I was probably a lean 175 back then. I was up to 223 last month. That was a wake up call. I'm down to 216 and figure it is very possible to get into the 190s by the end of the year. I'm not sure I'll ever be able to get back to 175 though.   

PS: I really enjoyed the OP and the supportive environment being created.
Title: Re: Strength & Fitness 2018
Post by: chiefsuave on August 07, 2018, 09:04:48 AM
Room for a humble middle aged attorney who knows (mostly) what to do, but frequently fails to do so?

I've taken some positive steps in the last ten days. I've eaten clean. I've joined a gym and had three workouts. I've done yoga a few times. And tomorrow I'm meeting with a trainer for some guidance, body fat testing, etc. Then I'll be in a better position to set some specific goals and I'll ramp up my workouts, as I've been easing into this to avoid injury.

I lifted weights all through law school, and I was probably a lean 175 back then. I was up to 223 last month. That was a wake up call. I'm down to 216 and figure it is very possible to get into the 190s by the end of the year. I'm not sure I'll ever be able to get back to 175 though.   

PS: I really enjoyed the OP and the supportive environment being created.

Good luck on your goal of 190's! You eating clean is probably going to help towards your goal 75% and the other 25% is sweat. CRUSH IT!
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 07, 2018, 11:33:05 AM
Room for a humble middle aged attorney who knows (mostly) what to do, but frequently fails to do so?

I've taken some positive steps in the last ten days. I've eaten clean. I've joined a gym and had three workouts. I've done yoga a few times. And tomorrow I'm meeting with a trainer for some guidance, body fat testing, etc. Then I'll be in a better position to set some specific goals and I'll ramp up my workouts, as I've been easing into this to avoid injury.

I lifted weights all through law school, and I was probably a lean 175 back then. I was up to 223 last month. That was a wake up call. I'm down to 216 and figure it is very possible to get into the 190s by the end of the year. I'm not sure I'll ever be able to get back to 175 though.   

PS: I really enjoyed the OP and the supportive environment being created.

Good luck on your goal of 190's! You eating clean is probably going to help towards your goal 75% and the other 25% is sweat. CRUSH IT!

Thanks, man! I agree about the nutrition! For me, it's by far the biggest battle. I have pretty much taken over all family grocery shopping and 80% of meal prep. It's the only way I can keep crap out of the house.
Title: Re: Strength & Fitness 2018
Post by: clarkai on August 07, 2018, 12:35:29 PM
I'm doing pretty decently strength-wise, but my body fat percentage is a bit higher than I'd like, and I've lost some of my flexibility.

Current goals are:
- Start running 2 miles a day (without breaks) by the end of the calendar year.
- Alternate training acro and aerial daily.
- 15 minutes of daily flexibility training. I want both active and passive flexibility, and honestly, those 15 minutes are a minimum.
- Hit the ideal weight for my height, based on mortality data. I probably have about 6lbs to lose, but boy do I feel it.
Title: Re: Strength & Fitness 2018
Post by: Serendip on August 07, 2018, 02:51:54 PM
Welcome @Nick_Miller --always room for more folks to join!

and good job signing up for something @FireHiker , I agree: goals can definitely keep you on track. I practically RAN the last stretch of a hike last week since we had a HARD turn-around time but I really wanted to see the lake. And at 2 minutes before the turn around time, I made the lake (only 3 of 8 of us did!)..so I took a picture for the others. It's not always reaching the goal, but having one helps :)

On that note: I just bought a gym pass to rehab the hip which gave me grief last winter and spring. It will hopefully cancel out the costs of the physio and there is an infrared sauna.
Want to be ready for an active winter!

I will aim to go 3-4 times/week, depending on other activities.
Been hiking some big lengths lately, so maybe just stretching and sauna on those days.
Title: Re: Strength & Fitness 2018
Post by: Kyle Schuant on August 07, 2018, 10:22:24 PM
https://www.theguardian.com/lifeandstyle/shortcuts/2018/aug/07/short-guide-strong-woman-lifted-332-5kg-dinnie-stones-scotland
Title: Re: Strength & Fitness 2018
Post by: chiefsuave on August 08, 2018, 12:16:45 AM
Everyone with running and weight training goals should read some Kelly Starrett books. I recommend Supple Leopard and Ready to Run. "Sitting is the new smoking"
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 08, 2018, 08:18:14 AM
Question!

How will I know when I get "swol?"

I mean...will it be obvious?
Title: Re: Strength & Fitness 2018
Post by: Serendip on August 08, 2018, 03:51:17 PM
https://www.theguardian.com/lifeandstyle/shortcuts/2018/aug/07/short-guide-strong-woman-lifted-332-5kg-dinnie-stones-scotland

Ahh..very interesting, good for her!
 I have no ambition to be able to lift such heavy weights, I'm more of a long-distance hiker-- but admire people who set goals for themselves. Impressive.

Just went for a quick but challenging hike today..10km in just over 2 hours with only 300 m elevation gain (since you start the trail up in the alpine already). Will go to the gym this evening and try out that sauna :)
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 09, 2018, 08:38:27 AM
Okay, beginning stats as of 8/8/18

Weight: 217
Body Fat: 27%

I sat down with a trainer, and went over nutrition, macros, meal planning, and exercise program. First goal is to get down to 207. So he put me at 1950 calories per day clean eating, as that's the maintenance caloric intake for a 207-lb. guy my age with low activity.

GOAL 1:
What: Get to 207 lbs by Sept 5th (4 weeks)
How: 12-16 workouts and clean eating for next 4 weeks, hitting all macros
Title: Re: Strength & Fitness 2018
Post by: chiefsuave on August 09, 2018, 10:59:44 PM
Okay, beginning stats as of 8/8/18

Weight: 217
Body Fat: 27%

I sat down with a trainer, and went over nutrition, macros, meal planning, and exercise program. First goal is to get down to 207. So he put me at 1950 calories per day clean eating, as that's the maintenance caloric intake for a 207-lb. guy my age with low activity.

GOAL 1:
What: Get to 207 lbs by Sept 5th (4 weeks)
How: 12-16 workouts and clean eating for next 4 weeks, hitting all macros

Good Luck and train hard! Keep us posted.
Title: Re: Strength & Fitness 2018
Post by: Serendip on August 10, 2018, 07:45:36 PM
Did some free weights at the gym the other day for my arms (first time in a long while) and am now quite fatigued :)
Biked to work, so I just did a 30 min Yoga with Adriene class as my 'fitnessing' session.

It's very hot out, so will try to go to the gym in the morning tomorrow--when it's not 33degrees out.
Title: Re: Strength & Fitness 2018
Post by: Mongoose on August 10, 2018, 07:53:02 PM
Running is not going well this year. It is horribly hot. The only times I can really get out and run end up being late afternoon. At near 100F, this is not happening. I've been trying to run on the treadmill but it's boring and between the kids and dog, I feel like I'm spending all the time trying to keep furry and/or flying objects away from the belt. DH isn't home when I have time to run so nobody is available to police the weebeasties.

Anyway, long story short, I'm very discouraged about my half marathon goal for this year.
Title: Re: Strength & Fitness 2018
Post by: FireHiker on August 13, 2018, 10:09:46 AM
Running is not going well this year. It is horribly hot. The only times I can really get out and run end up being late afternoon. At near 100F, this is not happening. I've been trying to run on the treadmill but it's boring and between the kids and dog, I feel like I'm spending all the time trying to keep furry and/or flying objects away from the belt. DH isn't home when I have time to run so nobody is available to police the weebeasties.

Anyway, long story short, I'm very discouraged about my half marathon goal for this year.

Dang, it sure has been hot. I just started running in February, so running in heat has been really unpleasant. I did get a short trail run in recently when it was in the 90's so I'm making progress. I need to get back to running in the morning before work but we've been staying up too late so it's been hard.

I spent most of last week on vacation for my 10th anniversary. I didn't get any running in because my husband has been having foot problems, but we did do a couple hikes. Now we're home and back to it I guess! I should have a lot of motivation after this week because we're crewing for my brother who's running the Kodiak 100 on Friday/Saturday. I'm sure I'll come home really motivated again!
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 14, 2018, 08:57:15 AM
Okay, beginning stats as of 8/8/18

Weight: 217
Body Fat: 27%

I sat down with a trainer, and went over nutrition, macros, meal planning, and exercise program. First goal is to get down to 207. So he put me at 1950 calories per day clean eating, as that's the maintenance caloric intake for a 207-lb. guy my age with low activity.

GOAL 1:
What: Get to 207 lbs by Sept 5th (4 weeks)
How: 12-16 workouts and clean eating for next 4 weeks, hitting all macros

Keeping my macros consistent, 40% protein, 30% carbs, 30% fats. Weight is pouring off, even though I am eating a ton of (fairly low calories) foods and lifting weights 3-4 times per week. Down to 213.6 lbs. I tell you, almost 2,000 calories of nutritious food is a lot of food. My basic meal plan today:

Meal 1: Protein bar, cup cantaloupe, cup greek yogurt
Meal 2: P3 package
Meal 3: Salad with tuna and serving of pea crisps
Meal 4: Raw veggies, hummus, protein shake
Meal 5: Hamburger (no bun), raw veggies, cottage cheese

I don't eat after dinner, although I do have a cup of coffee or tea sometimes if I want a flavor in my mouth.
Title: Re: Strength & Fitness 2018
Post by: Kyle Schuant on August 19, 2018, 07:36:24 PM
Recently I was revising my familiarity with the government healthy eating guidelines. It's actually a physically large volume of food, for example the following would fulfil their recommendations (https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-adults) for a 19-50yo male,


3 cups/450g/1lb mixed vegies
1 apple, 1 orange
1 cup cooked oats
2 cups cooked pasta
2 eggs
200g piece of fish
1 cup milk
1 cup yoghurt
2 tbsp grated cheese
(some oil etc for cooking is factored in)


So for example you'd have
breakfast, cup oats with cup milk, 2 eggs
snack, fruit with yoghurt
lunch, fish with 2 cups vegies
snack, fruit
dinner, 2 cups pasta with 1 cup vegies for sauce and grated cheese on top


and they allow 0-3 serves "discretionary", like someone focused on strength might have more meat, someone with bone density issues might have more dairy, a larger-framed and active person might have more grains, etc. Though some would take the 0-3 allowance as "cool, more lollies and booze" - but if the person is also taking the govt advice about exercise (75' vigorous or 150' moderate exercise a week, plus 2 strength training sessions a week) the extra junk would be no big deal.
Title: Re: Strength & Fitness 2018
Post by: thisisjeopardy on August 20, 2018, 04:31:33 AM
Started 100 pushups training program. Couldn't do 5 good ones. Now I can do 25.

Going to sign up for tai chi classes this week.

Sent from my Pixel 2 using Tapatalk

Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 20, 2018, 08:09:45 AM
Started 100 pushups training program. Couldn't do 5 good ones. Now I can do 25.

Going to sign up for tai chi classes this week.

Sent from my Pixel 2 using Tapatalk

I like that goal. Very objective, and it's set up where you can see progress almost every time, assuming you're going to failure each time, and just trying to knock out one or two more each time? (I assume)

I am working my way up to doing a pull up, which I have NEVER done in my life.
Title: Re: Strength & Fitness 2018
Post by: thisisjeopardy on August 20, 2018, 09:42:26 AM
You do 5 reps with 90 seconds rest in between. It was like 2, 2, 1, 1, 2 then rest for 2 days then it was 2, 2, 2, 1, 2 etc

So far Ive met each goal but the program says feel free to rest longer or repeat trainings until youre able to ramp it up.

There are many apps and sites to help you. Figure in a year I'll be able to do 100 with ease

Sent from my Pixel 2 using Tapatalk

Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on August 20, 2018, 02:47:54 PM
Lately I'm just getting nowhere, strength-wise. I've missed workouts for vacation and kid things (my public gym isn't always open when I want to go) and I'm losing ground weirdly fast.

Squats are a particular problem but I asked another heavy-lifting lady at the gym today to watch my squats and she gave me some pointers. I've dropped the weight all the way from 157 to 130 but I got 3 good sets of 5, so hopefully I can work back up.

I didn't do particularly good sets of chin ups today but people sometimes are surprised to see a thirtysomething lady with tiny shoulders doing them at all. An older gentlemen gave me a high five!
Title: Re: Strength & Fitness 2018
Post by: jeninco on August 20, 2018, 03:43:52 PM

I didn't do particularly good sets of chin ups today but people sometimes are surprised to see a thirtysomething lady with tiny shoulders doing them at all. An older gentlemen gave me a high five!

Keep doing them. The entertainment value increases as you get older!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on August 20, 2018, 04:17:03 PM
Well, I haven't been doing a lot myself this past week; we were up in Big Bear to crew for my brother's race 100 mile race. He had a podium finish! It was awesome. I also got another permit for Mt. Whitney, so I'll be giving it another attempt on September 1st. Time to get back on track! My back has been giving me trouble the past month or so, but it is slowly improving. After being out with the ultra community all weekend I'm motivated to get out on the trails myself.
Title: Re: Strength & Fitness 2018
Post by: Serendip on August 20, 2018, 04:59:28 PM
Well, I haven't been doing a lot myself this past week; we were up in Big Bear to crew for my brother's race 100 mile race. He had a podium finish! It was awesome. I also got another permit for Mt. Whitney, so I'll be giving it another attempt on September 1st. Time to get back on track! My back has been giving me trouble the past month or so, but it is slowly improving. After being out with the ultra community all weekend I'm motivated to get out on the trails myself.

That's great about Mt.Whitney and hope your back feels better soon @FireHiker !

Title: Re: Strength & Fitness 2018
Post by: Serendip on August 20, 2018, 05:02:30 PM
I've been going to the gym now for the past 2 weeks..start with 20 min cardio, then mostly doing strength work for legs/hips/back (trying to rehab that hip tendonitis from last winter/spring so that I am good to go for ski season)

It's interesting being back in a gym space, and I quite enjoy it.
Also they have an infrared sauna :)
Title: Re: Strength & Fitness 2018
Post by: longtry on August 21, 2018, 05:59:07 AM
For those whose goals include handstands, where are you practicing?

I'm also wondering about your push-up secret. Some here have goals of 100+. I can't seem to get past 80, usually in the 70+ when doing 'quick' push-ups. After that I'm kind of run out of steam. I think that if after those quick reps I do the reaallly slow ones then I may be able to crawl up to 100, but I've never tried it.
Title: Re: Strength & Fitness 2018
Post by: Zola. on August 21, 2018, 09:21:57 AM
Why is there this craze to do handstands?
Title: Re: Strength & Fitness 2018
Post by: FireHiker on August 21, 2018, 09:31:07 AM
Thanks! @Serendip ! I don't know what is going on with my back but it has flared up periodically ever since I was in college, 20 years ago now. I'll go years without it bothering me, even if I'm really active, and then I'll sneeze, bend over, or sleep funny, and it is out of sorts for awhile.
Title: Re: Strength & Fitness 2018
Post by: oneday on August 21, 2018, 10:00:34 AM
Started 100 pushups training program. Couldn't do 5 good ones. Now I can do 25.

Going to sign up for tai chi classes this week.

Sent from my Pixel 2 using Tapatalk

I did that program.  I was unable to do one knee pushup at the beginning, so I did wall pushups.  Now I can do 10 incline pushups, which are harder than wall but easier than knee.  One day I will do a real pushup.  For now, I am only doing maintenance (10 reps 2x a week), since my joints were kind of hurting at the end.
Title: Re: Strength & Fitness 2018
Post by: thisisjeopardy on August 29, 2018, 08:48:21 AM
I also started taking Tai Chi classes. $100/mo but it's unlimited (Yoga classes too) I'm in there 5-6 times/week, never felt better and the health benefits are worth it. Also spending a bit of time at home or in the park practicing it. Money well spent if you're into it.
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on August 29, 2018, 09:10:36 AM
Okay, beginning stats as of 8/8/18

Weight: 217
Body Fat: 27%

I sat down with a trainer, and went over nutrition, macros, meal planning, and exercise program. First goal is to get down to 207. So he put me at 1950 calories per day clean eating, as that's the maintenance caloric intake for a 207-lb. guy my age with low activity.

GOAL 1:
What: Get to 207 lbs by Sept 5th (4 weeks)
How: 12-16 workouts and clean eating for next 4 weeks, hitting all macros

21 days later, down to 211. Probably gained a lb of muscle at least; feel much stronger. Haven't missed a workout yet and eating tons of protein (over 150 grams per day). Probably won't lose 4 more pounds in a week, but I believe I'm replacing fat with some muscle, so the scale won't move as much, but the results will show more.  Will try to get another body fat reading when I check in with the gym owner late next week. Everyone (in the US), enjoy an active labor day weekend!
Title: Re: Strength & Fitness 2018
Post by: marty998 on September 01, 2018, 09:09:14 PM
2 little wins for me -

- set a new personal milage record in August (113 km)
- ran my 5th half marathon and first under 2 hours (1:57:21!)

Have another half marathon in 2 weeks time, and am planning to take on a full marathon next year.

On we go!
Title: Re: Strength & Fitness 2018
Post by: mm1970 on September 02, 2018, 05:03:54 PM
2 little wins for me -

- set a new personal milage record in August (113 km)
- ran my 5th half marathon and first under 2 hours (1:57:21!)

Have another half marathon in 2 weeks time, and am planning to take on a full marathon next year.

On we go!
Yay, that's awesome!  So speedy.

I ran my crazy up hill half marathon again today.  Weather was MUCH cooler than last year (it was 95F at the top last year).  I missed my goal time by 3 minutes, but improved my time from last year by 39 minutes, so win!

Gonna register for another half in October...that's an overall slightly DOWNhill (700ft), not a 4000 ft gain, ha!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on September 04, 2018, 09:33:44 AM
Well, I did it, I hiked Mt. Whitney. It was really humbling; it definitely pushed me to the edge of my capabilities (and beyond?). It's 22 miles total and I rolled my ankle on the way back down with 3 miles to go to the trailhead. It's been three days and it's still pretty sore. Hiking an extra three miles on it didn't do me any favors. But, I did it!! Once I can walk again, and then run, I will get back to training because I have a 15k trail race at the end of October. I just turned 40 last week and I'm determined to make my 40's my fittest years yet! Thanks for all the support along the way so far. :)
Title: Re: Strength & Fitness 2018
Post by: zeli2033 on September 04, 2018, 10:11:23 AM
Wow, that is quite a feat FireHiker!! Nice work!!!!
Title: Re: Strength & Fitness 2018
Post by: diapasoun on September 04, 2018, 10:27:35 AM
Yessss FireHiker! Go you!!!
Title: Re: Strength & Fitness 2018
Post by: mm1970 on September 04, 2018, 01:54:05 PM
Well, I did it, I hiked Mt. Whitney. It was really humbling; it definitely pushed me to the edge of my capabilities (and beyond?). It's 22 miles total and I rolled my ankle on the way back down with 3 miles to go to the trailhead. It's been three days and it's still pretty sore. Hiking an extra three miles on it didn't do me any favors. But, I did it!! Once I can walk again, and then run, I will get back to training because I have a 15k trail race at the end of October. I just turned 40 last week and I'm determined to make my 40's my fittest years yet! Thanks for all the support along the way so far. :)

Yaaay!!  Way to go!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on September 04, 2018, 05:57:09 PM
Thanks everyone; it was awesome. :) And awful after I rolled my ankle and had to still hike 3 miles on it! I can't wait for it to heal so I can get right back to it!
Title: Re: Strength & Fitness 2018
Post by: Serendip on September 04, 2018, 11:05:21 PM
Congrats @FireHiker , so fantastic (and hope you heal up quickly!)
Title: Re: Strength & Fitness 2018
Post by: Mongoose on September 05, 2018, 07:46:58 AM
My half marathon plans aren't going so well. Dropped a piece of furniture on my big toe a couple of weeks ago. It's ok, if I don't run on it. My mileage is cut way back. I'm going to give it one more go to get back into the groove this year and then call it a dud if my foot doesn't hold up. May try to switch to biking for awhile instead.
Title: Re: Strength & Fitness 2018
Post by: hoping2retire35 on September 05, 2018, 07:50:18 AM
Why is there this craze to do handstands?

Because it is hard.

Start by doing 'pushups' with your feet on a table or stairs or something high, then move on with them against a door. I need something in between a door and table.
Title: Re: Strength & Fitness 2018
Post by: Drole on September 05, 2018, 04:58:17 PM
I'm hoping to get back on track with the kids going back to school.

I am curious....how many of you measure/weigh your food for tracking purposes?

How many use a garmin /ifit to track activity?

If yes to either.....how has tracking helped you and what device do use or recommend?  The  garmin vivoactive 3 music caught my eye but would be an expensive toy for me.  I mean i ran for years without even waering a watch.

I know this is a little repetitve of a question but i havent been making progress and think that my "eyeball measurements" are far too generous and that i am probably not pushing myself enough in workouts. Some things i can't really measure but i could focus on heart rate time/ training
Title: Re: Strength & Fitness 2018
Post by: diapasoun on September 05, 2018, 05:29:37 PM
I'm hoping to get back on track with the kids going back to school.

I am curious....how many of you measure/weigh your food for tracking purposes?

How many use a garmin /ifit to track activity?

If yes to either.....how has tracking helped you and what device do use or recommend?  The  garmin vivoactive 3 music caught my eye but would be an expensive toy for me.  I mean i ran for years without even waering a watch.

I know this is a little repetitve of a question but i havent been making progress and think that my "eyeball measurements" are far too generous and that i am probably not pushing myself enough in workouts. Some things i can really meausre but i could foxus ob heart rate time/ training

I'm hoping to get back on track too, Drole! And may end up with some changing goals again...

For food: If I'm trying to lose weight or recalibrate my eating, yes, I do measure food when possible. I have a kitchen scale that I bought ages ago for baking, and I'll use it to measure out other foods as well. Sometimes I use volume instead (oats, soups, stuff like that). I find it helpful to track one or two weeks out of every month, at least, just as way to sort of keep in touch with what I'm doing. My eyeball measurements can get real off, too!

I have a lower-end Fitbit, but it doesn't have heart rate; I use it to track general activity levels/weight/food. However, I don't exactly workout hardcore.
Title: Re: Strength & Fitness 2018
Post by: mm1970 on September 06, 2018, 02:11:06 PM
I have a garmin running watch, and I love it.  My old one lasted 9 years before it died. I  find it to be motivating.

I no longer track my food.  4 years ago I lost the baby weight and found a "system" that works for me.  But during active weight loss I did track it.
Title: Re: Strength & Fitness 2018
Post by: marty998 on September 06, 2018, 03:28:51 PM
2 little wins for me -

- set a new personal milage record in August (113 km)
- ran my 5th half marathon and first under 2 hours (1:57:21!)

Have another half marathon in 2 weeks time, and am planning to take on a full marathon next year.

On we go!
Yay, that's awesome!  So speedy.

I ran my crazy up hill half marathon again today.  Weather was MUCH cooler than last year (it was 95F at the top last year).  I missed my goal time by 3 minutes, but improved my time from last year by 39 minutes, so win!

Gonna register for another half in October...that's an overall slightly DOWNhill (700ft), not a 4000 ft gain, ha!

39 minutes ahead is outstanding! Especially on an uphill slog!
Title: Re: Strength & Fitness 2018
Post by: FireHiker on September 06, 2018, 04:46:08 PM
@Drole  at the risk of being facepunched, I actually have an apple watch after having too many issues with a fitbit I'd had for awhile. I use it with Strava to track all of my workouts. I LOVE it, and I was one of the biggest mockers of them when they came out...my husband uses a Garmin but I didn't like how huge and clunky it was, although my sister-in-law's Garmin isn't bad. I have the series 3 which is waterproof, but I did not get the cellular option. I wish the battery life was better, but it charges very quickly. On my Mt. Whitney hike (which lasted 19 freaking hours) I stopped to charge it 3 times, 10 minutes on the way up, 10 minutes on the way down, and about 40 minutes at the top. I still had 18% battery left. When my brother runs his ultras he has to charge his Garmin too.

@mm1970 congrats on your crazy up hill half. That's impressive; I hate running uphill so much. I MAY decide to do my first full next year (or the year after) and I'm looking at the "Mountains 2 Beach" up your way since my brother lives in Ventura.
Title: Re: Strength & Fitness 2018
Post by: mm1970 on September 07, 2018, 09:52:39 AM
@Drole  at the risk of being facepunched, I actually have an apple watch after having too many issues with a fitbit I'd had for awhile. I use it with Strava to track all of my workouts. I LOVE it, and I was one of the biggest mockers of them when they came out...my husband uses a Garmin but I didn't like how huge and clunky it was, although my sister-in-law's Garmin isn't bad. I have the series 3 which is waterproof, but I did not get the cellular option. I wish the battery life was better, but it charges very quickly. On my Mt. Whitney hike (which lasted 19 freaking hours) I stopped to charge it 3 times, 10 minutes on the way up, 10 minutes on the way down, and about 40 minutes at the top. I still had 18% battery left. When my brother runs his ultras he has to charge his Garmin too.

@mm1970 congrats on your crazy up hill half. That's impressive; I hate running uphill so much. I MAY decide to do my first full next year (or the year after) and I'm looking at the "Mountains 2 Beach" up your way since my brother lives in Ventura.

Quote
39 minutes ahead is outstanding! Especially on an uphill slog!

Thanks!  About half of that 39 minutes was just being faster.  I've been training consistently with the same running coach for a year now, and I'm approximately 1.5 minutes per mile faster overall - flats and up hill.  (Yesterday she said, "ok, run for 45 minutes, go as far as you can without dying."  Average pace was 10:03 - that is so fast for me.  I probably haven't run that fast in 8 years, and back then that pace caused much injury.

The other half of that 39 minutes was the temperature during the race was 75F and not 95F.  So hot last year I had to walk the last 8-9 miles.

I hear that the "Mountains 2 Beach" is amazing - in fact my next half is the Ventura half (and there is also a full on the same day), which I'm told is on the same course as that one.  I'm looking forward to the course, I think it will be beautiful.
Title: Re: Strength & Fitness 2018
Post by: oneday on September 11, 2018, 10:31:48 PM
Well I have been AWOL; disheartened by my foot injury which takes away my running ability.

However, I'm coming out of that phase and ready to do something different.  To that end, I am recommitting to my 4-bodyweight exercise routine and cycling.  Today I did the exercises and also rode my bike to/from the train station at both ends (home end & work end), a total of 2.8 miles (4.5 km).

My goal for this week is to ride to/from the station on the home end Thurs & Fri, a for-fun ride on Sunday and bodyweight exercises on Sat.

Will report back Sunday and make a new goal!
Title: Re: Strength & Fitness 2018
Post by: Mongoose on September 12, 2018, 07:04:20 AM
Oneday, I'm with you on the a foot stopping the running. I gave up on a half marathon for this year. Yesterday I started cycling instead of running. Bummed but glad to still be able to do something without pain.
Title: Re: Strength & Fitness 2018
Post by: oneday on September 12, 2018, 10:41:52 AM
@Mongoose I have been more than bummed.  I would say depressed/mourning.  Going through the stages of grief, denial especially.  Moving into acceptance now, so that I can build activity level consistent with my abilities.

Do you have any goals with the biking?  I know your running was pretty ambitious.
Title: Re: Strength & Fitness 2018
Post by: Mongoose on September 13, 2018, 07:06:14 AM
@Mongoose I have been more than bummed.  I would say depressed/mourning.  Going through the stages of grief, denial especially.  Moving into acceptance now, so that I can build activity level consistent with my abilities.

Do you have any goals with the biking?  I know your running was pretty ambitious.
Your description is better than mine. :-) Are you laid off running long term? I'm going to try shorter distances in a few weeks and maybe back to a half marathon next year. I'm fighting not to be too discouraged about having trouble 2years in a row.

I'm also trying not to make cycling goals. :-). I tend towards big goals so this time I decided to just cycle until I either ran out of time (I usually give myself an hour) or start getting tired/achy. Then I turn around and head back. I went about 5 miles on level ground Tuesday which was basically my first time in 4 years to use my bike. I used to ride 10-20 miles a day...wish I had the time and stamina to do that! Foot seems fine with the activity but my legs get tired from the different motion and the seat makes my bum sore.
Title: Re: Strength & Fitness 2018
Post by: oneday on September 13, 2018, 02:05:15 PM
With plantar fasciitis, the recovery is long and unpredictable. So for peace of mind, I'm assuming I can never walk or run again. Last bout of PF lasted 3+ years. This time has only been since June, and I've gotten better care, but no promises. Hence the switched focus to biking. Kind of jealous you'll be back in running form so quickly.

Good for you, getting back on the (bike) saddle after so long! It will definitely take some time for your bum to acclimate. I rode 2.8 miles on Tuesday, and felt it this morning immediately on getting on the bike.
 
That seems like a good strategy for cycling (out and back with a time limit). Especially while you build up to it, legs and bum.
Title: Re: Strength & Fitness 2018
Post by: La Bibliotecaria Feroz on September 17, 2018, 05:23:40 PM
Just got back from wedding/cruise. I did 0 exercise.

The gym this morning was... difficult. But I bet I will sleep better tonight for having gone!
Title: Re: Strength & Fitness 2018
Post by: AcftW on September 18, 2018, 02:31:54 AM
Itís been several months, but Iím going to look over the goals I posted here.  Some have changed, some have been surpassed, and some are cut out entirely.

Rack Pull 1 set/5@495lbs  1 set/5@545
Weighted Dip 1 set/5@90lbs  1 set/4@70lbs
Weighted Chin Up 1 set/5@45lbs 1 set/3@45lbs
Trap Bar Deadlift 1 set/5@405lbs Removed
Overhead Press 1 set/5@135lbs 1 set/8@135
Neck Curl 3 sets/20@90lbs 3 sets/20@90lbs
Push ups 1 set/50 1 set/47
Body weight >= 220lbs Bulked to 232, cut to 212.  Going to start bulking again soon.

Iíve got a new goal too: Barbell Hyperextensions 1 set/3@315.  Iím at 285 now.
Title: Re: Strength & Fitness 2018
Post by: oneday on September 18, 2018, 05:53:17 AM
@La Bibliotecaria Feroz congrats on your nuptials!

@AcftW cool to see how your goals are evolving while on your journey.

Did ride to the train on Thur and for fun on Sun (a whole hour!). Did not ride to the train Fri due to bike not fitting in locker very well and did not do strength routine due to missing the alarm. These are challenges that should be easy to overcome with some persistence.

This week I am out of town, so no biking. Walking is still minimized due to pain. So that leaves the strength. Will try for Wed, Fri, Sun, Tues. And look for opportunities to swim.
Title: Re: Strength & Fitness 2018
Post by: Nick_Miller on September 27, 2018, 07:22:11 AM
Okay, beginning stats as of 8/8/18

Weight: 217
Body Fat: 27%

I sat down with a trainer, and went over nutrition, macros, meal planning, and exercise program. First goal is to get down to 207. So he put me at 1950 calories per day clean eating, as that's the maintenance caloric intake for a 207-lb. guy my age with low activity.

GOAL 1:
What: Get to 207 lbs by Sept 5th (4 weeks)
How: 12-16 workouts and clean eating for next 4 weeks, hitting all macros

21 days later, down to 211. Probably gained a lb of muscle at least; feel much stronger. Haven't missed a workout yet and eating tons of protein (over 150 grams per day). Probably won't lose 4 more pounds in a week, but I believe I'm replacing fat with some muscle, so the scale won't move as much, but the results will show more.  Will try to get another body fat reading when I check in with the gym owner late next week. Everyone (in the US), enjoy an active labor day weekend!

Now down to 206 lbs and 25% body fat. Thriving in October will be tough, with a writing convention, a short vacation, and all the Halloween festivities (our favorite holiday). Goal is to emerge from Oct at 199 lbs. Lean and mean...but still lovable.
Title: Re: Strength & Fitness 2018
Post by: Spoon on December 29, 2018, 04:01:35 PM
What I achieved in 2019

I managed to complete 1 x 30 day yoga routine which I have never done before. Also averaged over 1 yoga session per week for the year

I managed to get to 10 pull ups in a row beating my previous best by 1. I changed my strength workouts to something quick that I had to do 7 days in a row before taking a few days off

I did 8 days of intermittent fasting

I did approx 44 cardio sessions

Overall I had a pretty good fitness year and am starting 2019 in decent shape. I did much better when the weather is better and when work got hectic, fitness was one of the things that got dropped.

2019 plan:

Using startbodyweight.com progressions increase strength by doing pull ups (3 x 8) pushups, squats and core 3 days a week.

Running 3 times a week. Keep at 4K until I hit 20 mins then swap to h.i.i.t

1 rest day a week

Need to look into eating correctly

Drink less alcohol


Measurable results:

I will get a photo taken on 1st of Jan and every 2 months afterwards

Keep using the fridge calendar


Goals:

I would like to get my 6-pack back

I want to be able to do one handed push ups

Work towards being able to do a planche

Work towards walking handstands

 
Title: Re: Strength & Fitness 2018
Post by: oneday on December 29, 2018, 10:37:05 PM
Spoon, that is quite impressive!

I can't say the same.  My last post in Sept was pretty much my last workout.  But the foot is feeling better, so things may turn around in the new year.
Title: Re: Strength & Fitness 2018
Post by: Laura33 on January 01, 2019, 01:36:45 PM
   
  • @Laura33
             
    • Workout logically - reduce risk of injury
    • >= 4x/week workout
    • < 3 consecutive weeks of 6+ workouts/week
    • Push ups 1 set/10
    • Pull ups 1 set/1
       

Checking in for accountability:  did ok overall. 

--  Successfully achieved goal to not be a macho dumbass and hurt myself from overuse.  I had several tweaks and injuries here and there, but I backed off and got treatment and successfully avoided turning a small annoyance into a big problem.

-- I usually made 4x/week, but I have to admit, there were weeks in which I didn't make 4, through no excuse other than sheer laziness.  But I'd call this one 90% achieved.  And I did avoid the 6x/wk overuse.

-- I did achieve a set of 10 "real" pushups and am psyched.  Unfortunately, the pull-up is still well beyond me.  I ended up doing a competition this fall, and so I spent a lot of time prepping for that instead of focusing on the pull-ups.  But it was fun -- so much fun I'm doing it again this spring -- so I don't regret that choice at all.

-- In unexpected good news, I dropped my back squat goal due to my recurring knee issues, but even despite that, I did increase back and front squats by about 10 lbs each -- and I got my zercher squat up to 185 lbs out of the blue (higher than my back squat even).  So I am very happy with that, and my reward was to have no quad/glute issues skiing at all.

Overall, I am very pleased -- for someone who has never been a gym rat, this has probably been my most successful fitness year overall, and I am very happy about the strength I have gained and how I have managed my own brain.  Now if only I could find a way to like cardio. . . . 
Title: Re: Strength & Fitness 2018
Post by: EngineerYogi on January 02, 2019, 03:08:51 PM
Participant List

  • @EngineerYogi
             
    • Do something fitnessy
    • Consistently teach/do yoga
           

Welp, I'm glad I set the bar low! I am still teaching yoga, roughly every other week. I also started a 3 day per week lifting plan with some other military spouse moms. We haven't been great at getting to the gym all 3 days every week, but it's been a lot more than I was doing (ie nothing)!