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General Discussion => Throw Down the Gauntlet => Topic started by: jordanread on December 30, 2014, 12:55:03 PM

Title: Strength & Fitness 2015
Post by: jordanread on December 30, 2014, 12:55:03 PM
The Challenge
Set a specific goal. Identify hurdles. Create plan to overcome hurdles. Execute plan. Meet goal.

The Guidelines
The goal you choose can be anything fitness related that you want. I've listed some examples below.


You'll see that some of the examples above have two different methods of verbalizing them. For me, I've found that stating the end goal puts a more positive spin on it, and makes it less likely to get down on myself if something happens, but I know that doesn't work for everybody.

This thread is for questions, friendly comments, constructive criticism, and advice. I don't want this to devolve into some kind of body weight vs iron argument, or paleo vs vegan, or whatever. This will be for support, advice, and the occasional face-punch or friendly ribbing.

The second post will be for keeping track of participants and the goal. This is an all year challenge. Come one, let's do it!!
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 30, 2014, 12:55:17 PM
ParticipantGoal
jordanread
  • Get to the "Master Step" of the Big 6.
  • Complete my 25 meter slackline without falling
  • <= 15% body fat
  • Weight <= 165lbs (subject to change)
kpd905
  • Run a 50K
NICE!
  • 15 pullup set
  • 100 pushup set
  • 95+ Military Fitness Test
  • Flatten stomach (metric TBD)
  • 170lbs by May '15
Zikoris
  • Head or higher foot height on Grand Battement
  • Full splits
  • Increase balance & coordination - perform successful chaine/pique turns, balance in retire.
Hedge_87
  • Lose 25lbs ?lbs (27 lost already!!)
  • Work out regularly
  • Run 1 mile < 7:30
PtboEliz
  • Unassisted Pullup Set
Grid
  • 1 Set of 10 225lb squats w/out muscle failure
IrishStache
  • Drop 60lbs
  • Start paleo style diet
  • Join men's pilates/yoga class
  • Bike to work 2+ days per week
  • Play golf
  • Some form of exercise every day
EDSMedS
  • 400lb Squat
  • 500lb Deadlift
  • 30 strict pullups
  • 50" box jump
  • 1:05 400m
Nancy
  • Set of 50 pushups
  • Yoga 3X per week
  • 1250+ miles biked
  • No added sugar in diet
horsepoor
  • Set of 10 deck squats with jump - 25lb kettleball
  • 10 single leg deadlifts each leg - no rebalance
  • 1 set 20 bosu ball squats
  • 1 set 10 bosu ball squats - 5 second hold at 2-point
  • Run a 7 minute mile
  • Lose 8lbs of fat
One Noisy Cat
  • 5 mile daily walk
  • 20 minutes on treadmill daily
  • Weight machine training every other day
  • 50lbs weight loss
  • Stick with good eating habits
Primm
  • Run a 10K
lhamo
  • Bike to work 10X/month
  • Run for 30 minutes 3X/week
  • Decrease carb/cheese intake
  • Increase vegetable & fiber intake
  • Develop bodyweight routine
  • Perform bodyweight routine consistently
smilla
  • Track weight semi-daily
  • Track measurements semi-weekly
  • 5 minutes of stretching daily
  • Complete Couch to 5K
asauer
  • Lose 20lbs by 5/31/2015
  • 1 set of 4 pullups
  • Complete Warrior Dash
Jon_Snow (GOALS MET)
  • 1 hour/day of marathon training
  • Reduce body fat % ~15%
  • Continue weight training
  • Continue healthy diet
  • 30" waist
chasefish
  • 400+ miles ran
Driftwood
  • Get to step 6 of the Big 6
Hopper
  • Run a half marathon
  • Bike commute 25+ times
  • Upper body training 2X/week
ruthiegirl
  • Lose 40lbs
  • Swim 1000 meters non-stop
  • Run 10 miles
Cassie
  • Lose 10lbs
  • Walk 1 hour or 10,000 steps daily
  • Daily monitoring of caloric intake
alleykat
  • Walk 15 minute mile
  • Lose 15lbs
GrayGhost
  • 75 push ups < 1 minute
  • 1 set 35 pull ups
  • 1 set 35 burpees
  • Run a 6 minute mile
  • Run a 10 minute 1.5 mile
  • Run a half marathon
RNwastach
  • Lose 40lbs
  • Workout 5 days/week
  • Run with friend every non-working day
  • Run a half-marathon in < 2.5 hours
  • Limit desert and alcohol to 1X/week
CCCA
  • Complete 5,000 pull ups
  • Complete 15,000 push ups
  • 10,000 steps/day (average)
  • Complete 365 miles biked
tmac
  • Lose 41lbs
  • Consistently log caloric intake (goal of slight deficiency most days)
  • Eat primarily low glycemic index foods
  • Determine and execute 5X/week workout plan
  • Do yoga daily
2Birds1Stone
  • Lose 15lbs
  • 315lb bench press
  • 425lb squat
  • 525lb deadlift
wtrfre
  • Figure out a workout plan (maybe bodyweight focused?)
  • Execute plan daily
HappyMargo
  • Maintain weight (< 140lbs)
  • Strength training 3X/week
  • Running >30 minutes 3X/week
  • Run a 50K
  • Bike commute 50% of the time
Mr. Sharma
  • Maintain weight (~180lbs)
  • 10 mile trail run
  • 1 set 25 pull ups
  • Handstand for 1 minute
  • 1 set 1 handstand pushup
  • Successfully perform kong vault
Philociraptor
  • <= 15% body fat
  • 4 out of 5 workouts/week as prescribed by July
  • Consistently stick with Whole30 diet in January and July
  • Modified paleo diet 28 days/month (see above for exception)
  • 15-30 minutes/day - mobility work
boarder42
  • Weigh ~185lbs
  • Get to step 6 of the Big 6
Cromacster
  • 415lb Backsquat
  • 500lb Deadlift
  • 300lb Clean and Jerk
  • Lift 3X/week
  • Cardio 1-2X/week
  • 30 minutes/day of flexibility work
johnny847
  • Lift 2X/week
  • Cycle 3X/week
  • Gain 15lbs
  • Ride a standard/imperial century
  • Stretch: Ride 2 standard/imperial centuries back to back
thegoblinchief
  • Drop weight to < 200lbs
  • Ride a self-supported standard/imperial century
  • 2 minute continuous wall-slide hold
  • 3 sets of 10 clean-push-presses - 25lbs each hand
twbird18
  • Continue to lose weight (40lbs in 2014!)
  • Continue eating low carb/fresh vegetables
  • Walk >15,000 steps/day 5X/week (20,000 steps come summer)
  • Lift 3X/week
  • Pass Navy PRT for age group
  • Get back into rock climbing
Credaholic
  • Complete T25 Alpha
  • Get weight to 135lbs
  • Tone abs
  • Increase flexibility - Hands to floor without bending knees
Peacefulwarrior
  • Drop to 8% body fat
  • 10,000 steps daily
ToughMother
  • Drop weight to 125lbs
  • Stretch: Drop weight to 118lbs
  • 3-4 workouts weekly
  • 4X 5K runs
  • Less junk food, more veggies/fruits
  • No equipment workouts (TBD)
eyem
  • Drop 15lbs
  • Average gym sessions 3X/week
b4u2
  • Complete full 90 day body beast program
vhalros
  • Press 205lbs
Ascotillion
  • Swim 3X/week
  • Swim 1 mile in open water
rocketpj
  • 6 pack by summer
  • Workout 3X/week
  • Increase cycling to replace car
  • Increase strictness - Primal lifestyle
  • Begin ocean swimming
starbuck
  • < 2hr finish half marathon
  • > 1 Unassisted pull up
  • Free standing handstand
  • Develop at home yoga routine
  • Take a boxing class
E_Monkey
  • Consistently take vitamins
  • Walk every weekend day
  • Gallon of water daily
  • Track food intake
  • Lose 1lb/week
  • Reclaim lunch hours
  • Weight training 2X/week
NinetyFour
  • Lose 15 - 20lbs
norabird
  • Maintain weight
  • Learn to run without damaging knees (metric TBD)
SCUBAstache
  • 1 set 10 dead hang pullups
  • <7 minute mile
  • <25min 5K
  • 1 set 25 tricep pushups
  • 1 set 1 pistol squats each leg
Bob W
  • 100% Paleo Diet
  • Lose 55lbs of fat
  • Gain 10lbs of muscle
  • Sprint 15 days
  • 32" waist
  • 18" biceps
  • <10% body fat
  • Safely continue workouts (no injuries)
  • Improve breathing
  • Daily vitamin consumption: B, Ds, Fish Oil
  • Improve testosterone levels
  • Daily sun or light box
lucky-girl
  • Complete 1 pullup
  • Body fat between 20-25%
  • Swim multiple freestyle laps (Metric TBD - PR 2)
  • 10,000 steps/day average
  • 4X/week exercise (2X - outdoor adventures, 2X structured)
Freeme
  • Drop 50lbs
  • 50% each meal veggies
  • Begin lifetime ladder
  • 10 glasses water/day
  • Improve flexibility (Metric TBD)
  • Consistent foam roller use
  • Consistent tracking via MyFitnessPal
Armer Student
  • Lose 2kg fat/month
  • Bike commute >90% of the year
allsummerlong
  • 1-3 hours hiking/week Goal considered complete, but "sweet, sweet leg muscles (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg753010/#msg753010)"
serious_pete
  • 100+ Judo classes
  • Weigh less than 200lbs (no strength loss)
  • 1X hike/week
  • Complete Tough Mudder Competition
cats
  • Single pullup
  • <2hr Half Marathon
Raste
  • Deadlift: 250% Body Weight (Current: 238%)
  • Squat: 175% body weight (Current: 169%)
  • Bench press: 125% body weight (Current: 111%)
  • Run 3X/week
  • Low intensity cardio 30 - 45 minutes 2-5X/week
  • Drop BMI 2 points
  • Decrease intake of artificial sweetener
Kaydedid
  • 10+ miles/week on foot (5+ running/jogging)
  • 3 large servings veggies/week
  • 1 set 20 pushups
  • Continue physical therapy for hips
Wiggle
  • Join the 1000lb Club (http://goo.gl/zHDMkx)
  • Bodyweight <= 180lbs (maintain)
  • Reduce body fat %
  • Complete imperial century ride
  • 1 set of 15 45lb dips
Exhale
  • Walk >= 2 miles/day
  • Walk daily - > 4 Miles + 22 flights of stairs (or equivalent)
  • Excercise daily - classes involving core, weights, & stretching
  • No refined sugar
  • Remain mindful of eating
  • No cheat day required
  • Top 10% of barre class participants, attended 6X/week
Mikhial
  • July 1st - Start Slow bulk
  • >= 25 Strict pullups
  • Drink less alcohol
FOBStach
  • Lose 8lbs of fat by Aug 31
monkeyJenga
  • 1 set 30 pushups
  • Complete single strict pullup
  • 60 miles walked by Sep 10
  • Complete split and straddle
tyort1
MrSweden
  • 200 KB Swings (24kg)/10 Minutes
  • 1 Set x 1 Press w/ 40kg KB

bop
  • Complete 1/2 marathon in < 9 minute-per-mile pace
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 30, 2014, 01:54:44 PM
For me, I've been on a research kick for the last year regarding body weight training. I like the entire idea of working the entire body as a whole, and was never a huge fan of isolation exercises. I'll edit this post later with the list of books I read, all of which added something to my understanding of the way things work. Despite all the dramatic prison crap in Convict Conditioning, I really like the slower progression, with a fair amount of focus being on joint 'strength', flexibility, and proper form. So while I've taken advice from all of the books I've read, I'm going to go ahead and follow the progression standards (which seem super slow) with the hope to have run through all of them by the end of the year.

The Big 6 are as follows (tyort1 made the youtube videos available, so big thanks to that person...A handstand pushup hasn't yet been done with one-arm):

You can see the progression standards here (PDF) (https://s3.amazonaws.com/wordpress-downloadables/Convict+ConditioningWall+Chart.pdf).
I am of course going to continue biking to work each day (~ 19 miles round trip), and will definitely be hiking and biking on the weekends (more so after winter), but I'm putting this goal here.

Edited to add:
I commented below (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg501712/#msg501712) with some additional links for the Big 6.
Title: Re: Strength & Fitness 2015
Post by: kpd905 on December 30, 2014, 03:09:07 PM
My goal is going to be to run a 50k by the time fall rolls around.  I did one a few years ago, and as long as I can beat that time I'll be happy.

I plan to run an 8k in April, and maybe a few other races throughout the summer.

I have adjustable dumbbells and a bike trainer for some indoor workouts as well.

I wouldn't mind gaining a couple pounds.  Due to my laziness I think I have lost any muscle I had from running, so I actually weigh a few pounds less than when I graduated high school.
Title: Re: Strength & Fitness 2015
Post by: Zikoris on December 30, 2014, 04:13:48 PM
As a new ballerina-in-training:

1. When I do grand battement (think big ballet kick) I want my foot to end up somewhere near my head (I'm about waist high right now)
2. I want to be able to do full splits
3. I want to not fall on my butt when I'm doing chaine and pique turns
4. I want to be able to balance in retire (like a yoga tree position but on your toes) without falling on my butt

I think a year should do the trick :)
Title: Re: Strength & Fitness 2015
Post by: Hedge_87 on December 30, 2014, 04:33:30 PM
Drop 25 lbs and get back into working out regularly.

I'm a flabby week version of my former self this needs to change this year. Would also lIke to work on mobility. My new job puts me behind a desk or driving a lot more and it has done horrible things to my lower back.
Title: Re: Strength & Fitness 2015
Post by: PtboEliz on December 30, 2014, 05:01:18 PM
I would love to do an unassisted pull-up by Jan 1, 2016. I'll need to do some research though on just how much stronger and lighter I'll need to be - it's a big goal. Thanks for the thread!
Title: Re: Strength & Fitness 2015
Post by: Zikoris on December 30, 2014, 06:43:50 PM
Zik, thanks for the inspiration. I need to increase my flexibility as well. What would you consider a good stretch (ha, pun intended) goal for an average fit person? I currently can touch the ground (better than my toes) when bending over...what other metric/goal could I have?

I think being able to do a seated closed pike is good:http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg (http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg)

And being able to get into this position and hold it for a bit: http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg (http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg)

Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.
Title: Re: Strength & Fitness 2015
Post by: BZB on December 30, 2014, 06:54:57 PM
I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 30, 2014, 07:23:19 PM
Thank you everyone for your participation so far. I've updated the tracking post (it'll always be the second comment here).

[...]
- Cut the belly

I wish I had something more scientific for #4, but I don't have the ability to measure my body fat % where I am. 7 years ago I didn't have a belly, but I had small love handles. I want to get back to that state this year, while cutting the handles the following year.
I'm probably a good 20+ lbs off, but I'm unsure. I know I have more muscle than I did then, so it might actually be less weight. Any idea on how I can eyeball this?

Check out the DIY body fat information here (http://www.livestrong.com/article/90931-measure-body-fat-percentages-calipers/). I'd say just start with something simple like the waist circumference (waist being at the belly button). Do a bit of research on flat stomachs for someone your height, and figure out what the difference would be. That'll give you a solid start, and an ultimate end goal. Don't worry, we can modify throughout the year, too.

Drop 25 lbs and get back into working out regularly.

I'm a flabby week version of my former self this needs to change this year. Would also lIke to work on mobility. My new job puts me behind a desk or driving a lot more and it has done horrible things to my lower back.

You've been part of the cycling challenges before. Haven't seen you for a few months, though. Are you not set up to ride in winter? I'm going to take a look around at some point in the next few weeks to find some good metrics for flexibility/mobility. I'm thinking yoga as one possible avenue, perhaps some other basic stretches. Zikoris has a couple of good suggestions, too. I'll have to look more into it that.

Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.

Hey, I do ballroom & latin dance, but I bike there ;-). I should just set a goal to be a slinky. :-)

I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.

That is one of the books I read, and I've still got it around. I got some good stuff out of it, but they all kind of run together. Let me do a quick review of that one tomorrow, and I'll let you know.

I would love to do an unassisted pull-up by Jan 1, 2016. I'll need to do some research though on just how much stronger and lighter I'll need to be - it's a big goal. Thanks for the thread!

Check out the progression guide for pull ups in my post above. It'll give you a good place to start.
Title: Re: Strength & Fitness 2015
Post by: Zikoris on December 30, 2014, 08:00:29 PM
Otherwise, I guess it depends on your lifestyle. I do ballroom and latin dance as well so try to have flexibility in the muscles I use for those, but someone who biked a lot would have different needs.

Hey, I do ballroom & latin dance, but I bike there ;-). I should just set a goal to be a slinky. :-)

In that case, I recommend ballet classes! Nothing in my life has ever done more for my flexibility than an ex-ballerina yelling at me in French (apologies to any older French Mustachians for stereotyping).
Title: Re: Strength & Fitness 2015
Post by: Grid on December 30, 2014, 10:51:54 PM
For jordanread:  2015 goal is to comfortably squat 225lb (100kg) for 10 reps.  So, after a warm-up, continuously squat down to 90 degrees and back up to standing position with that weight 10 times.  It should be relatively easy, not damn near impossible.  Current ability at this weight is maybe failure after 3 reps?  Not sure.  (I'll adjust this to squat cleans if I reach this goal.)

For everyone:  Woo!  It's cool already seeing everyone's goals.  I'm with kpd905, I'd like to gain some muscle mass, and I'd like to maintain my cardio abilities in the process.  I failed in trying to tag along with the "Lose 15lb by Dec. 31st" group and do the opposite.  I gained 8lb, but not 15.  I'll add another few unofficial goals that should be helpful in reaching the above:


Looking forward to reaching these goals with you all!
Title: Re: Strength & Fitness 2015
Post by: Irishtache on December 31, 2014, 04:57:18 AM
Hi Jordanread, I would like to join in on the thread if I may? My goals in 2015 are:
1. Lose a min. 60lbs and/by:
2. Transitioning to a more Paleo diet - avoiding wheat, sugar and most starch
3. Join a pilates/mens yoga class to reverse stiffening/avoid back strains
4. Bike more including start biking to work at least 2/3 days a week (it's 4miles max. round trip).
5. Return to playing golf. Since I gave it up 4 years ago, I've noticed a loss of agility, weight gain and stiffness.
6. Walk/cycle/exercise everyday.

Thanks for starting this. I will check in regularly with progress and learn from others here.
Title: Re: Strength & Fitness 2015
Post by: EDSMedS on December 31, 2014, 06:32:34 AM
1) 400lb squat
2) 500lb deadlift
3) 30 strict pullups
4) 50" box jump
5) 1:05 400m

Currently
1) 325lb squat
2) 435lb deadlift
3) 25 strict / 37 cheat pullups
4) 46" box jump
5) 1:14 400m

I doubt I will achieve each one, but I believe in aiming big and missing small.  Cheers to 2015!!!
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 08:14:28 AM
Jordan, thanks for the tips. I'll do what I can to find a tape measure (remember, remote location and all) and have someone measure me. I'm also searching for a scale. Just to start the conversation/metric, I'm sure I classify as overweight. I'm 5'9" and somewhere in the 180s (again, not sure because I don't have a scale). When I was deployed last and doing crossfit I was right at 180 but my strength went up significantly. I'm sure it is much lower now.

Hey, we are Mustachian around here. We don't need no stinking tape measure!! Use a piece of rope or string, mark it, and remember that the diameter of a quarter is just about an inch. Then chill on the floor, and start flipping that quarter. ;-)

I am interested in bodyweight training as well. I have been reading You Are your Own Gym by Mark Lauren, and I would like to hear your take on it, jordanread. My goals are too vague now, so I will have to add that later.

After glancing through the book, I do remember that it is a great reference as far as variations and proper form. Between the descriptions and pictures, it does a good job. I did break a door off the hinges doing a "Let me in" once. I glanced through the programs, and I can't really see any issues with it. You will most likely start a bit high on the rep sides, so there will be a couple of weeks of adjustment, but that's okay. As far as your goals go, I'll point you to the book itself:
Quote from: Mark Lauren
Goal:
  • I want to be fitter. (Too general!)
Better Goals:
  • Loose .5 lbs of body fat per week.
  • Be able to do all the exercises in the Basic program by my birthday.
  • Go one week without chugging pancake syrup.
  • Go one whole 10-week program without missing a workout.
Excuses:
  • I donít have time.
  • Iím too tired.
  • Iím in a bad mood.
  • I donít feel like it.
  • I need to relax.
  • Iíll start over next week.
  • Iíll make up for it.

Bullshit.
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 08:34:27 AM
While grabbing a book for review for BZB, I found my body weight training reading list. Here it is:

Title: Re: Strength & Fitness 2015
Post by: Nancy on December 31, 2014, 08:49:11 AM
Oh yes please! I'd like to join.

2015 Goals:
-Be able to do 50 pushups by this time next year. (I'm very new to pushups, so I'm not sure if this is feasible or too easy. I'll edit as I progress.)
-Practice yoga 3x per week.
-Bike more miles in 2015 than I did in 2014.
-No added sugar. For my sugar challenge, I've decided on 0g of added sugar/day for 85% of the year and less than 15.5g/day for 100% of the year.
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 08:54:04 AM
Oh yes please! I'd like to join.

2015 Goals:
-Be able to do 50 pushups by this time next year. (I'm very new to pushups, so I'm not sure if this is feasible or too easy. I'll edit as I progress.)
-Practice yoga 3x per week.
-Bike more miles in 2015 than I did in 2014.
-No added sugar.

How many miles did you bike this year? Cycling challenges show 1,241 miles. We can set your goal at 1,250 if you'd like.
Title: Re: Strength & Fitness 2015
Post by: Zikoris on December 31, 2014, 09:31:04 AM
I think being able to do a seated closed pike is good:http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg (http://www.americanyouthcircus.org/Resources/Pictures/AYCO%20resource%20pages%20Jessica%202/pike.jpg)

And being able to get into this position and hold it for a bit: http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg (http://yogalifejourney.com/wp-content/uploads/2011/01/iStock_000008603956XSmall.jpg)

Zik, those both look like excellent goals. Are they realistic for me? Like I said, I'm probably slightly above average in flexibility, but my belly would get in the way of #2 (yes, a goal is to drop that).


I think so, to work up to #1 you can do it on one leg at a time and just go as far as you can, like this: http://rollingout.com/wp-content/uploads/2013/05/Hamstring-Stretches-5.jpg (http://rollingout.com/wp-content/uploads/2013/05/Hamstring-Stretches-5.jpg)

You can find a LOT of modifications of #2 (pigeon pose) while working up to it, like putting pillows underneath your hip, etc.
Title: Re: Strength & Fitness 2015
Post by: Grid on December 31, 2014, 10:01:39 AM
Hi Jordanread, I would like to join in on the thread if I may? My goals in 2015 are:
1. Lose a min. 60lbs and/by:
2. Transitioning to a more Paleo diet - avoiding wheat, sugar and most starch
3. Join a pilates/mens yoga class to reverse stiffening/avoid back strains
4. Bike more including start biking to work at least 2/3 days a week (it's 4miles max. round trip).
5. Return to playing golf. Since I gave it up 4 years ago, I've noticed a loss of agility, weight gain and stiffness.
6. Walk/cycle/exercise everyday.

Thanks for starting this. I will check in regularly with progress and learn from others here.

Irishtache!  Just bike to work everyday!  2 goals with 1 act.  Weekends you'll figure something out to be sure to knock out goal #6, but 4 miles round trip is a brisk 15-minute ride.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on December 31, 2014, 01:34:55 PM
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)



Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 02:02:04 PM
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)

50lbs?!?! Just goes to show you that working is horrible for your health :D. A half-marathon is 13.1K. If you ran 21, you'd might as well do a full marathon. I'll add you to the tracking post when you get your specific goals laid out.
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 02:24:39 PM
My goal is going to be to run a 50k by the time fall rolls around.  I did one a few years ago, and as long as I can beat that time I'll be happy.

I forgot to ask: What was your previous time?
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on December 31, 2014, 03:32:00 PM
Okay, this is a thread I can get on board with! I will have to sit down and think this through a bit... I've already lost 50 pounds since I ER'ed in the Fall and I'm pretty much ecstatic about this, but I want to keep pushing further and reaching higher with my fitness goals. My wife has signed me up for a half marathon (21k?) on Whidbey Island in April, so think run training is the obvious choice for my immediate future. But also having started some weight training in the last 3 weeks and seeing some nice results from that I don't want to give that up in favour of running/cardio.

Okay, I think my plan will basically consist of working on my running fitness while attempting to lift weights and build SOME muscle mass - probably not a great combo, but I'm giving it a go. And despite losing the 50 pounds, I still want to tone up the gut - a purely "vanity" based goal would be to actually see some more defined ab action. Genetics may be against me, but I did possess a six-pack in my early 30's...  here's hopin'. This summer will be chock full of sea kayaking, so the upper body will be taken care of during those months, so the weight training will drop off sharply.

Here's my very general list following my 50 lb weight loss...

- Train for half marathon in April (Street running, treadmill, bike at gym, 1 hour per day
- Continue with weight training (no specific numbers to lift just yet). Keep this up till' kayakin season.
- Keep up with the healthy eating, DO NOT WAVER
- Keep reducing body fat %, in attempt to tone things up (I don't currently know what body fat % is)

50lbs?!?! Just goes to show you that working is horrible for your health :D. A half-marathon is 13.1K. If you ran 21, you'd might as well do a full marathon. I'll add you to the tracking post when you get your specific goals laid out.

Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 03:37:31 PM
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)
Title: Re: Strength & Fitness 2015
Post by: Grid on December 31, 2014, 04:12:03 PM
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)

Maybe you should add some running to your goals this year.  ;)  Just kidding, as your bike ride for work sounds brutal enough already.
Title: Re: Strength & Fitness 2015
Post by: jordanread on December 31, 2014, 05:55:56 PM
Methinks you are getting your km's and miles mixed up. Half marathon is indeed 21km or 13 miles. ;)

I knew that a marathon is 26.2, and a half is 13.1. For some reason, I never bothered learning the actual units, and assumed they were in km. You are right though, my bad. :-)

Maybe you should add some running to your goals this year.  ;)  Just kidding, as your bike ride for work sounds brutal enough already.
I only run when chased. And only if fighting isn't an option. Like if there are two bears.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on December 31, 2014, 06:59:24 PM
I'm going for better riding fitness this year.  No, we're not just sitting up there, riding (well) takes a ton of core strength, balance and flexibility in addition to aerobic fitness.  So, I'm changing things up a bit.  In 2014 I ran a couple half marathons, and have a ~7 mile race coming up in a few weeks.  I *might* run Robie Creek HM again this year, but I'm not sure yet.  It's like 2 weeks before we go to Peru, so I have concerns about getting injured, but anyway.  The plan is more to stick to 3-5 mile running distances, kettlebell workouts, and lighter weights, along with balance work (started doing air squats on a Bosu ball).  I don't mean Barbie weights, but like, probably not deadlifting more than #150 or squatting more than #100, and doing things like overhead squats, which demand balance and core engagement.  I'd like to get leaner and don't really want to gain muscle mass because it's obviously easier for my horse to carry me if I just plain weigh less.

So, I don't know how measurable these goals are, but that's the general picture. 
Title: Re: Strength & Fitness 2015
Post by: One Noisy Cat on December 31, 2014, 07:38:16 PM
1)  Starting tomorrow increase the daily walk from 3.2 miles to 5 miles, as long as it is not raining or snowing.  If it is, use exercise bike in fitness room.  When spring comes, begin to convert to jog
2)  Use treadmill 20 minute program daily. Increase calorie burned weekly
3)  Use weight machine every other day
4) Lose minimum 50 pounds. 100 would be ideal.
5)  Good eating habits.
Title: Re: Strength & Fitness 2015
Post by: Nancy on December 31, 2014, 08:36:14 PM
How many miles did you bike this year? Cycling challenges show 1,241 miles. We can set your goal at 1,250 if you'd like.
Perfect! Thanks!
Title: Re: Strength & Fitness 2015
Post by: Primm on December 31, 2014, 09:12:48 PM
I'm going to run 10km by the end of the year. Starting from scratch - I've been injured and not running for nearly 12 months, but now I'm allowed.

So that's my goal. :)
Title: Re: Strength & Fitness 2015
Post by: BZB on January 01, 2015, 10:32:31 AM

After glancing through the book, I do remember that it is a great reference as far as variations and proper form. Between the descriptions and pictures, it does a good job. I did break a door off the hinges doing a "Let me in" once. I glanced through the programs, and I can't really see any issues with it. You will most likely start a bit high on the rep sides, so there will be a couple of weeks of adjustment, but that's okay.

Thanks for your input, jordanread. I have run a half-marathon, but in the process of training for it I learned I do not like running. I finished because I trained with a running group (local chapter of USA Fit). I never got the "runner's high" I heard other people talk about. The mental part of running was miserable, so running with the group helped me get through it. Also, while the running did decrease my body fat, I was not weight training at the time, or working on flexibility. Also I ate whatever I wanted. So, as soon as I stopped running I started to gain weight back. I am looking at bodyweight training to train myself not to be dependent on others for my motivation (I tend to prefer group exercise classes), and to focus on all-body strength. I also want to improve my nutrition and energy levels.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 10:34:56 AM
Thanks for your input, jordanread. I have run a half-marathon, but in the process of training for it I learned I do not like running. I finished because I trained with a running group (local chapter of USA Fit). I never got the "runner's high" I heard other people talk about. The mental part of running was miserable, so running with the group helped me get through it. Also, while the running did decrease my body fat, I was not weight training at the time, or working on flexibility. Also I ate whatever I wanted. So, as soon as I stopped running I started to gain weight back. I am looking at bodyweight training to train myself not to be dependent on others for my motivation (I tend to prefer group exercise classes), and to focus on all-body strength. I also want to improve my nutrition and energy levels.

Yeah, running sucks. :-) I have gotten the runner's high before, but it wasn't pleasurable. The only way I can really run is if I use the Zombies Run! app. Even then, it's not really my thing, but zombies are, which is why the app works. I still prefer my bike, though.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 10:43:35 AM
So a few people have looked at the progression standards I posted above for the convict conditioning, and mentioned that the descriptions on each of the images aren't a high enough resolution to read. I did find better resolution versions on a breakdown of the Big 6 that was done on the 4HourLife blog. For your convenience, I've gone ahead and linked to those articles below. The progression standards are still easily read on the PDF on the earlier comment.

The Big 6 (From the 4HourLife)

At the bottom of each of these articles, you will also see the progression standards, and a couple of different actual workout plans. They have names like "New Blood", "Good Behavior", "Solitary" and the like. Since I do other things as well, I do the Good Behavior one.
Title: Re: Strength & Fitness 2015
Post by: lhamo on January 01, 2015, 11:19:21 AM
My goals for 2015:

1)  Bike to work an average of at least 10 times/month -- ideally this will be every day, but sometimes meeting schedules/need to wear dress clothes makes it impossible.  Also must admit to being a bit of a wimp with the cold weather -- especially if the wind is blowing.  New subway line has opened up near our house so that means that I will substitute 40 minutes of brisk walking each day to/from the subway station on most days I don't bike, which is a good alternative.

2)  Run at least 30 minutes at least 3x/week.  My actual plan is to shift to running to the early morning, now that we have a treadmill at home.  If I get up at 5:15 I have time for a 30 minute run/shower before DS gets up for his shower.  Stretch goal will be at least 5x/week, which should be easy once I get the habit established.  May even be able to make this daily, will see how it feels.

3)  Return to healthier eating patterns, with a focus on decreasing intake of carbs/cheese and eating more fruits and vegetables/fiber-rich foods.

4)  Start working on bodyweight strength training/core strength.  Really no excuse not to do some pushups/squats/situps several times a week. Can do this while watching TV.

If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.


Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 11:48:23 AM
If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.

Good way of looking at it. I think most people in this challenge did the same thing, even if it wasn't thought out that way.

I am going to take a photo today, just so that I can do a progression of them throughout the year. If you all do the same thing, maybe I'll put together a celebration video next year. Before and after - Mustachian edition.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 01, 2015, 12:05:19 PM
Dang it, that's the one thing I wish I had done - take a "before" picture of myself before the majority of my weight came off. Might still do it, if only to monitor the progress of my "toning" phase.

About to head out for a 5k run with my wife...first day of half marathon prep. It's unseasonably cold here right now, won't be all that fun.
Title: Re: Strength & Fitness 2015
Post by: smilla on January 01, 2015, 12:15:09 PM
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September

My thinking behind the tracking is that it will remind me to be more aware of healthy choices throughout the day and to make better decisions without having any rules about what those better decisions must be.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 12:16:58 PM
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September

My thinking behind the tracking is that it will remind me to be more aware of healthy choices throughout the day and to make better decisions without having any rules about what those better decisions must be.
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.
Title: Re: Strength & Fitness 2015
Post by: Hedge_87 on January 01, 2015, 12:25:05 PM
Quote
You've been part of the cycling challenges before. Haven't seen you for a few months, though. Are you not set up to ride in winter? I'm going to take a look around at some point in the next few weeks to find some good metrics for flexibility/mobility. I'm thinking yoga as one possible avenue, perhaps some other basic stretches. Zikoris has a couple of good suggestions, too. I'll have to look more into it that.

I have still been cycling, however I didn't have Internet for a couple months while we where moving and now I live <1/2 mile to work so I'm lucky if I get 30-40 miles in a month. I want to get to where I ride ~5 miles every morning before work. I would want to get some lights or wait for DST to start this as the route I want to ride isn't very well lit.
 A few years ago I was into jujitsu so I worked on flexibility a lot for that. Yoga is awesome for flexibility I just have a hard time doing yoga without having an instructor to lead and correct my form. Like the photo idea too.
Title: Re: Strength & Fitness 2015
Post by: smilla on January 01, 2015, 12:30:59 PM
Wow everyone is pretty hardcore.  Not me though :) 

My Strength & Fitness Goals for 2015

1.  to track my weight most days
2.  to track my measurements most weeks
3.  to stretch for 5 minutes most days
4.  to complete the Couch to 5K program between May & September
I'll get you added when I get back home. You might want to rethink the weight every day thing, though. It fluctuates naturally, and can get some people down.

I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 02:44:02 PM
I'm ok with that.  I round out the numbers to smooth out some of the fluctuation but I'm not too concerned when I'm up a day or 3 and when I am up it motivates me to cut back a bit more.

Sounds good. I've got you added.
Title: Re: Strength & Fitness 2015
Post by: asauer on January 01, 2015, 03:02:15 PM
I'm in!  I've already lost 20lbs in 2014 but want to keep on...

Goal #1: Lose another 20lbs by May 31, 2015
Goal #2: Do 4 unassisted pull ups by June 15 2015 b/c my arms look like an infant's
Goal #3: Complete the Warrior Dash in July 2015 (note I said complete, not do well)
Title: Re: Strength & Fitness 2015
Post by: chasesfish on January 01, 2015, 05:31:55 PM
Exceed 400 miles run this year.  My highest ever was 350 in a year.
Title: Re: Strength & Fitness 2015
Post by: driftwood on January 01, 2015, 07:17:24 PM
1. Complete Level 6 of Convict Conditioning
2. Get to 190 lbs by June 2015 (Currently 227 lbs).  Maintain an under 200lb bodyweight for the rest of the year.


Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 07:19:34 PM
1. Complete Level 6 of Convict Conditioning
2. Get to 190 lbs by June 2015 (Currently 227 lbs).  Maintain an under 200lb bodyweight for the rest of the year.
On all of the big 6, or just some of them?
Title: Re: Strength & Fitness 2015
Post by: driftwood on January 01, 2015, 07:26:08 PM
All.  I haven't read into them in detail to see how the exercises differ from what I already can do (pausing during pushups, etc), so I'm not sure where exactly I'm at.  Some of these I'm somewhere in level 5, but I need to test myself to see...

For example, Pullups:  Can do 1x5 full pullups, but probably can't do 2x15 half pullups. 

Title: Re: Strength & Fitness 2015
Post by: jordanread on January 01, 2015, 07:30:09 PM
All.  I haven't read into them in detail to see how the exercises differ from what I already can do (pausing during pushups, etc), so I'm not sure where exactly I'm at.  Some of these I'm somewhere in level 5, but I need to test myself to see...

For example, Pullups:  Can do 1x5 full pullups, but probably can't do 2x15 half pullups.
I'll get you added once I'm at a computer. Glad to have you. Enjoy the book.
Title: Re: Strength & Fitness 2015
Post by: Hopper on January 01, 2015, 07:55:59 PM
Yay, I am in on this thread.  I need some extra accountability.  I fell off the wagon in 2014, despite my proud highlight of completing a 10 miler in October (training for that really didn't happen the way it should either).  Although I really need to clean up my diet to shed 10 lbs that should not be there, I do have some fitness goals:

1.  Run a half marathon in 2015, or do an olympic-distance triathlon in the late summer-early fall. 
2.  Bike to work/bike home from work 25+ times this year.  Its 10 miles each way, but I have a daycare pickup and drop off schedule that makes this more challenging, timewise).  I did it maybe 10 times last year, including adding 4 miles to the daycare.  Also, it gets cold and dark.  And I ride through a city.  These things are my excuses that I need to overcome.  I will try to overcome by riding in and taking pubic transportation back when its dark, etc. 
3.  Add more upper body training.  I have access to some machines and free weights at work.  But getting away in the middle of the day can be challenging, and staying late is not an option (small child) so at least 2x a week, make it a priority to get down there and not just do  little cardio. 

Another obstacle that might get in my way is, possibly, pregnancy.  A 1/2 marathon won't happen if I am knocked up, but I will modify down if needed.  And if not, no excuses! Come on 2015!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 02, 2015, 05:00:45 AM
Yay, I am in on this thread.  I need some extra accountability.  I fell off the wagon in 2014, despite my proud highlight of completing a 10 miler in October (training for that really didn't happen the way it should either).  Although I really need to clean up my diet to shed 10 lbs that should not be there, I do have some fitness goals:

1.  Run a half marathon in 2015, or do an olympic-distance triathlon in the late summer-early fall. 
2.  Bike to work/bike home from work 25+ times this year.  Its 10 miles each way, but I have a daycare pickup and drop off schedule that makes this more challenging, timewise).  I did it maybe 10 times last year, including adding 4 miles to the daycare.  Also, it gets cold and dark.  And I ride through a city.  These things are my excuses that I need to overcome.  I will try to overcome by riding in and taking pubic transportation back when its dark, etc. 
3.  Add more upper body training.  I have access to some machines and free weights at work.  But getting away in the middle of the day can be challenging, and staying late is not an option (small child) so at least 2x a week, make it a priority to get down there and not just do  little cardio. 

Another obstacle that might get in my way is, possibly, pregnancy.  A 1/2 marathon won't happen if I am knocked up, but I will modify down if needed.  And if not, no excuses! Come on 2015!

If you need a touch of extra motivation for biking in, or need somewhere to discuss cycling specifics, you may want to try joining in on the Monthly Cycling Challenge. See my signature for the link to the gauntlet. It's not done annually, like this one is, but we do something every month.
Title: Re: Strength & Fitness 2015
Post by: Hopper on January 02, 2015, 08:48:53 AM

If you need a touch of extra motivation for biking in, or need somewhere to discuss cycling specifics, you may want to try joining in on the Monthly Cycling Challenge. See my signature for the link to the gauntlet. It's not done annually, like this one is, but we do something every month.

Thanks.  I will check it out.  Maybe it will even get me to hit the road in the cold weather.  :)
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 02, 2015, 11:47:52 AM
Going to hit up GNC for some supplements today. Probably just some multi-vitamins and some whey protein powders. In my younger days I took creatine... but at some point Mustachian thinking has to enter the picture - I suspect for the average Joe, the benefits do not outweigh the cost of many of these products.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 02, 2015, 01:34:54 PM
Today I decided that I am going to be using my ~10 mile bike commute as my warm up, and do the workouts themselves at the office. Two birds and all that. Plus, since I'm the only FTE at that office, I won't get any funny looks. If I do though, it's okay. I was voted as King of the office, so the peasants can't say anything anyway. :-)
Title: Re: Strength & Fitness 2015
Post by: Hopper on January 02, 2015, 01:57:14 PM
Today I decided that I am going to be using my ~10 mile bike commute as my warm up, and do the workouts themselves at the office. Two birds and all that. Plus, since I'm the only FTE at that office, I won't get any funny looks. If I do though, it's okay. I was voted as King of the office, so the peasants can't say anything anyway. :-)

Hurray for empty offices and good job on your "warm up" commute.  I also made it down to my office's gym and lifted today thanks to the lack of people and immediate deadlines here. 
Title: Re: Strength & Fitness 2015
Post by: ruthiegirl on January 02, 2015, 02:15:04 PM
2015 goals:

Lose 40 pounds
Swim 1000 meters
Run 10 miles

I am swimming 3 mornings a week and am super slow.  I can currently swim about 100 meters continuously before I have to stop and catch my breath.  Lots of work to do there. 

Started jogging and I can go about 4 blocks before I have to stop to walk. 

Seriously, I am really out of shape. 

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 02, 2015, 02:47:40 PM
Ruthiegirl, those are some pretty awesome goals. The swimming is something that I could stand to work on. I am very comfortable in the water, but technically, my swim stokes are awful. I did a starter triathlon 10 years ago and pretty much did the doggie paddle during the swim portion of the race. Somewhat amazingly, I didn't finish last... ;)
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 02, 2015, 03:54:06 PM
I always resort to a relaxing back stroke.
Title: Re: Strength & Fitness 2015
Post by: ruthiegirl on January 02, 2015, 05:23:38 PM
Ruthiegirl, those are some pretty awesome goals. The swimming is something that I could stand to work on. I am very comfortable in the water, but technically, my swim stokes are awful. I did a starter triathlon 10 years ago and pretty much did the doggie paddle during the swim portion of the race. Somewhat amazingly, I didn't finish last... ;)

I have a lot of friends who do triathalons and they say swim portion is always the hardest.  Survive the swim and make up time on the bike and run, right? 

I took a couple of adult swim classes and my stroke is better than it used to be, but my endurance is in the crapper.  Age and babies have done their best to slow me down, but I swear I am going to turn it around.

And I love backstroke!  It is the only time I can get a decent breath. 
Title: Re: Strength & Fitness 2015
Post by: Cassie on January 02, 2015, 05:39:15 PM
I lost 20 lbs in 2014 but intend to lose 10 more in 2015. Continue to fast walk for an hour/day-minimum of 10,000 steps per day & continue to eat healthy &  monitor my daily calorie intake.   
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 02, 2015, 06:26:26 PM
I lost 20 lbs in 2014 but intend to lose 10 more in 2015. Continue to fast walk for an hour/day-minimum of 10,000 steps per day & continue to eat healthy &  monitor my daily calorie intake.

I've got you added.

Also, while messing around, I decided to add a goal. Last year I bought a 25 meter slackline, and while I've gone out and played around about monthly, I want to push that into high gear. Allegedly it's really good for core strength. So I added the following goal to mine:
Should be fun!! If you don't know what slacklining is, here is a variation of it. This is tricklining, and I don't think I'm quite there yet:

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

What I really want to do at some point is highlining (hopefully between two hot air balloons:

https://www.youtube.com/watch?v=Q_pm9teaSpM


Is anyone else joining this challenge so that they can better do crazy and exciting things?
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 02, 2015, 07:17:07 PM
My 2015 goals are achieving a 15 min mile or better walking and losing 10-15 lbs.  I have just started and am doing 18-20 min miles.  Also, eat healthier, which seems to be elusive these days.

I also would like to teach myself to run - my main goal.  I can't run for the life of me.  I just ordered some running shoes and hope I like them.  The ones I have, my feet start to hurt.
Title: Re: Strength & Fitness 2015
Post by: GrayGhost on January 02, 2015, 08:02:09 PM
Alright, fellow Mustachians, I'll throw my hat in the ring as well.

75 pushups in a minute
35 pullups
35 burpees
6 minute mile
10 minute mile-and-a-half
Run a half marathon
Title: Re: Strength & Fitness 2015
Post by: RNwastash on January 02, 2015, 10:06:23 PM
I'm in too!!
2015 Fitness Goals:
1. Lose 40 lbs
2. Work out at least 5-6 days a week, wake up early and do it even on my working days
3. Run with my friend every day I am not working
4.Run a half-marathon in less than 2.5 hours (I run very slow to begin with, average 2:45)
5. Eat healthy foods, dessert and or alcoholic beverage 1x a week only

Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 02, 2015, 10:56:31 PM
Is anyone else joining this challenge so that they can better do crazy and exciting things?

No.

(http://bigeqspectations.com/wp/wp-content/uploads/2013/02/AreWeAthletes.jpg)

I was thinking about my goals while I was out running, and how I can make them more specific.  So:

Sets of 10 deck squats with jump, 25# kettlebell
10 single-legged deadlifts each leg without rebalancing on my free leg
Bosu ball air squats - sets of 20 deep squats, and sets of 10 holding at 2-point position for 5 seconds each rep
Run a 7 minute mile
Lose 8# of fat while maintaining current muscle mass
Title: Re: Strength & Fitness 2015
Post by: EDSMedS on January 03, 2015, 05:36:52 AM
I lost 20 lbs in 2014 but intend to lose 10 more in 2015. Continue to fast walk for an hour/day-minimum of 10,000 steps per day & continue to eat healthy &  monitor my daily calorie intake.

I've got you added.

Also, while messing around, I decided to add a goal. Last year I bought a 25 meter slackline, and while I've gone out and played around about monthly, I want to push that into high gear. Allegedly it's really good for core strength. So I added the following goal to mine:
  • Complete my 25 meter slackline without falling
Should be fun!! If you don't know what slacklining is, here is a variation of it. This is tricklining, and I don't think I'm quite there yet:

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

What I really want to do at some point is highlining (hopefully between two hot air balloons:

https://www.youtube.com/watch?v=Q_pm9teaSpM


Is anyone else joining this challenge so that they can better do crazy and exciting things?

Fuck yeah, bro!  I've been slacklining since 2004!  If you can get real comfortable with falling correctly, then you'll have nothing to fear.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 03, 2015, 12:57:52 PM
Everyone is added to the tracking post. Welcome!!

(http://bigeqspectations.com/wp/wp-content/uploads/2013/02/AreWeAthletes.jpg)

Man, polo is crazy!! :P Got your goals updated.

Fuck yeah, bro!  I've been slacklining since 2004!  If you can get real comfortable with falling correctly, then you'll have nothing to fear.

It's not the falling that bothers me, it's the lack of core strength to keep me from wiggling so much. How far can you go? Have you done any high-lining?
Title: Re: Strength & Fitness 2015
Post by: CCCA on January 03, 2015, 03:33:05 PM
My goal is cumulative over the year, which is helpful so I don't slack off too much and keeps me working out every few days so as not to fall behind the pace.

5000 pullups (~13.7 per day on average)

15000 push ups (41 per day)

Fitbit average 10k steps per day.

Bike 365 miles (I don't bike as much as I should).
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 03, 2015, 03:56:01 PM
CCCA, funny you mention the Fitbit... got my wife one for Christmas and she is obsessed with hitting her 10000 steps everyday. If she is short in the evening she will walk or run around the block just to hit the number. :)

My wife and I just finished our second 5k run in the past 3 days. Feels great!
Title: Re: Strength & Fitness 2015
Post by: tmac on January 03, 2015, 04:12:13 PM
I'd like to lose 41 pounds by the fall, but by year's end would be fine. It's the next big milestone, but not my end goal. If I overachieve, so much the better.

* Eat on a calorie deficit most days. Be sure about this by logging my food daily in the MyFitnessPal app.
* Stick to the low glycemic index eating plan that seems to be working well for me.
* Develop a regular exercise habit (5x/week) -- Body weight, YMCA cardio & weights, swimming, biking, whatever. As long as it's habitual.
* Continue daily yoga -- My back goes out on me yearly. I'd love to prevent it and gain flexibility.

Thanks for the throw-down!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 03, 2015, 04:21:59 PM
CCCA, funny you mention the Fitbit... got my wife one for Christmas and she is obsessed with hitting her 10000 steps everyday. If she is short in the evening she will walk or run around the block just to hit the number. :)

My wife and I just finished our second 5k run in the past 3 days. Feels great!

My mom was doing the same thing. Last time I went out there, we stopped at a restaurant for dinner. She looked at her steps, and went out to go around the parking lot to hit her 10K. Also, Google Fit does a pretty good job of setting and celebrating daily goals like that. The pedometer seems pretty accurate on my Moto X too.
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on January 03, 2015, 04:28:09 PM
Entering the USAPL Brooklyn drug free raw powerlifting competition April 25-26th. Shooting for the > 205 class which means losing ~15 lbs by then. I would also like to hit a 315 bench, 425 squat, and 525 deadlift. 
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 03, 2015, 04:36:48 PM
It would be amazing to be that strong. My particular body type is conducive to drawing admiring looks at the beach (when I am fit that is) but not in terms of lifting prodigious weight. Some people seem to be "naturally strong"... I am more of a "strong for a lanky guy" strong. :)
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 03, 2015, 05:45:41 PM
I noticed that some of the workouts and goals here I wasn't familiar with. Since I'm bored, I went ahead and found videos of most of the workouts, so people can see what each others' goals actually are.

As far as the Big 6 go, we have a master step and step 6 (http://youtu.be/Tt8fnLKjLRI). The Step 6 link shows all of the Big 6 in a single video. The master steps are here:

Grand Battement (http://youtu.be/BVM8AP3luyI)
Chaine Turns (http://youtu.be/zYXeKOcdFso)
Pique Turn (http://youtu.be/PYtJcHmGDaU?t=2m11s)
Weighted squats (http://youtu.be/BUOQoMpYvXk?t=48s)
Deadlift (http://youtu.be/RyJbvWAh6ec?t=2m5s)
50" Box Jump (http://youtu.be/PSKCoHLHtGA?t=41s)
Kettleball Deck Squats (http://youtu.be/VUa8T6yo_Yg)
Single leg deadlift (http://youtu.be/5oiKWA-K6-g?t=36s)
Bosu Ball Squat (http://youtu.be/Rr1XeaievVM?t=35s)
Warrior Dash (http://youtu.be/LMbd74HW-Rs)
Bench Press (http://youtu.be/qpXxYju1tfQ)
Kong vault (http://youtu.be/lFvqnWhi-fQ)

Eventually I will go through to get an idea as to how fast those of you with running certain distances in certain times will have to go.

Everyone here is a freaking badass!!
Title: Re: Strength & Fitness 2015
Post by: wtrfre on January 03, 2015, 08:35:56 PM
I will join.  Desk job and busy life has left me woefully unfit.
Goal: To do some form of exercise every day.
Focusing on bodyweight exercises.  I would love to be able to do more walking, but since time and space are at a premium I think bodyweight exercises will fit in my life better.  Bonus is that they improve strength!
Title: Re: Strength & Fitness 2015
Post by: EDSMedS on January 04, 2015, 10:12:56 AM
Fuck yeah, bro!  I've been slacklining since 2004!  If you can get real comfortable with falling correctly, then you'll have nothing to fear.

It's not the falling that bothers me, it's the lack of core strength to keep me from wiggling so much. How far can you go? Have you done any high-lining?

I've done some 15ft high walks on shorter lines, but I prefer long lines close to the ground.  I'm more of a tricker than a walker.

If you stop imagining that you can prevent the wiggles, and start creating motion through small bounces, swings, and swaying, a slackline becomes much less intimidating.  Motion is life!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 04, 2015, 02:05:29 PM
Fuck yeah, bro!  I've been slacklining since 2004!  If you can get real comfortable with falling correctly, then you'll have nothing to fear.

It's not the falling that bothers me, it's the lack of core strength to keep me from wiggling so much. How far can you go? Have you done any high-lining?

I've done some 15ft high walks on shorter lines, but I prefer long lines close to the ground.  I'm more of a tricker than a walker.

If you stop imagining that you can prevent the wiggles, and start creating motion through small bounces, swings, and swaying, a slackline becomes much less intimidating.  Motion is life!

That's awesome!! Is that you? I can kind of bounce my way across a good portion of it, but one of the things that I'm challenging myself to do is have excellent body control. While the bouncing and stuff is fun, and I'm sure I will do it, my goal is to be able to control my body well enough that I can make it look nonchalant and simple as I walk across. I have seen maybe one person do it, and to me, it's more impressive than anything else. However, once I get to that point, then the fun begins.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 04, 2015, 04:09:04 PM
Ooohh!  I'd like to play too! 
I had already mapped out my plans for 2015, but sharing my fitness goals adds a nice level of accountability. 

- maintain Weight below 140 lbs.
- Strength-training 3x/week. (Convict Conditioning, weights & plyometrics.)
- Running at least 3x/week for minimum of 30+ minutes.
- Run 50k for my Birthday in the Fall.
- this one will be the toughest one: Bike Commuting at least 50% of work days.

The Bike Commuting scares me, but I want to overcome the fear & DO IT this year. Nw that I have set work hours & no longer take Call for traumas/emergency surgeries, it should be doable.

Maybe you guys have suggestions or can yell at me to, "Suck it up, Buttercup!" and just get out there.
My concerns include:
(1) Distance.  It's 26 miles round trip for work.  Need to work up to that full distance, but I can't stop half-way to the job!

(2) Darkness & Safety. I'd have to leave the house by 4:45 or 5:00 AM to arrive at the hospital on time.  I have lights & reflector vest, etc... but honestly, this is the SCARY part for me.
 
(3) The cold/ snow/ elements.  This one's complainy-pants, I know.  But I live in Colorado & it gives me concerns!!  I think I have all the clothing covered, except for protecting my face.  Suggestions?  I'm also concerned that the elements (snow, slush, salt, grit, etc) will trash my bike.  What is recommended specifically to maintain a bike in the winter?

Thanks in advance!  Your willingness to help out newbies is much appreciated!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 04, 2015, 04:49:01 PM
Ooohh!  I'd like to play too! 
I had already mapped out my plans for 2015, but sharing my fitness goals adds a nice level of accountability. 

- maintain Weight below 140 lbs.
- Strength-training 3x/week. (Convict Conditioning, weights & plyometrics.)
- Running at least 3x/week for minimum of 30+ minutes.
- Run 50k for my Birthday in the Fall.
- this one will be the toughest one: Bike Commuting at least 50% of work days.

The Bike Commuting scares me, but I want to overcome the fear & DO IT this year. Nw that I have set work hours & no longer take Call for traumas/emergency surgeries, it should be doable.

Maybe you guys have suggestions or can yell at me to, "Suck it up, Buttercup!" and just get out there.
My concerns include:
(1) Distance.  It's 26 miles round trip for work.  Need to work up to that full distance, but I can't stop half-way to the job!

(2) Darkness & Safety. I'd have to leave the house by 4:45 or 5:00 AM to arrive at the hospital on time.  I have lights & reflector vest, etc... but honestly, this is the SCARY part for me.
 
(3) The cold/ snow/ elements.  This one's complainy-pants, I know.  But I live in Colorado & it gives me concerns!!  I think I have all the clothing covered, except for protecting my face.  Suggestions?  I'm also concerned that the elements (snow, slush, salt, grit, etc) will trash my bike.  What is recommended specifically to maintain a bike in the winter?

Thanks in advance!  Your willingness to help out newbies is much appreciated!

Awesome goals. As far as the cycling questions, I'd suggest perusing the November (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/november-cycling-challenge-2014/) and December (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/november-cycling-challenge-2014/) cycling challenge threads, as I was having some issues with gear, and a lot of good advice was thrown around, including bike care. Also, joining in the cycling challenge for this month will be helpful, pitting you against everyone else, but with a fun place to ask questions, tell stories, brag, etc. The link is in my signature.

What part of Colorado are you in?
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 04, 2015, 04:53:45 PM
Thanks, jordanread, I'll follow the link & catch up on the bike commuting advice now!

I'm north of Denver, not too far from MMM HQ.  ;-)
Title: Re: Strength & Fitness 2015
Post by: Mr. Sharma on January 04, 2015, 05:27:38 PM
I'm in.  I hope when I read these again at the end of the year, I'll have them all checked off:



 

 
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 04, 2015, 05:33:27 PM
Thanks, jordanread, I'll follow the link & catch up on the bike commuting advice now!

I'm north of Denver, not too far from MMM HQ.  ;-)

One of these days I'm going to do the math, and figure out what it would take to turn all of Colorado into the most perfect Mustachian state. For now though, I'll continue trying to get people to live down here. :-) Glad to have you on the challenge!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 05, 2015, 05:11:27 AM
I'm in.  I hope when I read these again at the end of the year, I'll have them all checked off:
  • Maintain 180lbs all year.  This'll be tough for me for the first few months.  I work a busy season desk job from January-April and I have without fail put on about 10 pounds each year for the previous five years only to lose it in the summer.  I'd like to start this summer at 180 and just tone up a bit.
  • Complete a 10 mile trail run.
  • Do 25 consecutive pull ups.
  • Hold a full handstand for a minute and do a handstand pushup (both with no wall assist). 
  • Perform a kong vault/frog jump.  There's a great setup for me to do this at my local park, but I haven't been brave enough yet to do a real attempt.  This is my summer goal!
I've got you added! I like the kong vault idea. Is this just a general goal because it's awesome, or are you currently (or trying to get) into free running?

As far as checking at the end of the year, I'd suggest checking in here on occasion for face-punches, support and what not.

Edited to fix the quote issue. I don't know what the hell happened there.
Title: Re: Strength & Fitness 2015
Post by: Mr. Sharma on January 05, 2015, 06:27:28 AM

I've got you added! I like the kong vault idea. Is this just a general goal because it's awesome, or are you currently (or trying to get) into free running?

As far as checking at the end of the year, I'd suggest checking in here on occasion for face-punches, support and what not.

It's just awesome haha, regular trail running is enough for me.  Some free running videos I watch just blow my mind; it's difficult to even believe that people can do those things even as I'm watching the videos.   

Thanks for the add!  I'll remember the incoming face punch for every office meal I eat for the next few months and hopefully avoid the junk stuff.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 05, 2015, 07:54:08 AM
I'm dreading the gym visit today because it is likely to jam packed with the  "get in shape" new year resolution crowd. Going to do my usual  (if I can get on the equipment) - half hour stationary bike on level 16 (350 calories burned), half hour treadmill (350 calories burned), and one hour of weight training. I've been doing this for a couple of months already and happy with the results so far. I picked up a meaty 50 pound dumbbell during my last gym workout - it really hit home that I had lost that much excess weight from my body during the last several months - the thought that I had been carrying that around for many years is disturbing.

Continued good luck to all in this thread!
Title: Re: Strength & Fitness 2015
Post by: GrayGhost on January 06, 2015, 02:10:02 PM
Whoaaaaaaaaaaaaa 35 pullups? Is that a legit max or crossfit pullups? I have known 1 person who could do that many legit.

I have always had a pretty strong back. These days I can do about 20 pullups, and I'm focused a lot more on running than anything else. And no, I don't do the kipling pullups, or whatever they're called.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 06, 2015, 02:18:22 PM
Whoaaaaaaaaaaaaa 35 pullups? Is that a legit max or crossfit pullups? I have known 1 person who could do that many legit.

I have always had a pretty strong back. These days I can do about 20 pullups, and I'm focused a lot more on running than anything else. And no, I don't do the kipling pullups, or whatever they're called.

Kipping, but I had no idea what they are. It's like a plyo version, with different goals from a strict pullup. Looks like more for explosive power than for pure strength. I can do about 6 right now, but since I'm restarting CC, I'm starting at step 1 w/ intermediate progression standards, and working on form.

As for me, the biking in to work as a warm up has accomplished two things. 1st, I feel freaking badass talking about it. "Oh yeah, I did my workout this morning. I didn't get to it until 7:00 though since I had to do my 10 mile bike ride as a warm up.
2nd, I'm always so pumped after a bike ride, that I have no issues finding the motivation to do it. I'm nice and warm, after a quick "I just got off the bike" stretch, I'm totally ready to go.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on January 06, 2015, 02:29:04 PM
Goals:

Hurdles: How I will overcome them
Title: Re: Strength & Fitness 2015
Post by: boarder42 on January 06, 2015, 02:39:05 PM
I'm gonna take:
1. 6 levels of convict conditioning challenge.
        (sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
        NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 06, 2015, 03:19:12 PM
Goals:
  • 15% body fat using caliper measurement (12% stretch goal)
  • Rx 4 out of 5 workouts a week


2 things.

By Rx do you mean you are juicing? We don't support that here. ;-P (Seriously though, I don't quite understand in this context)

Also, do you want your dietary goals done "formally" as goals, or just something to keep in mind?

I'm gonna take:
1. 6 levels of convict conditioning challenge.
        (sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
        NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"

What is the sub challenge? Leg raises and squats, progressed properly should build up joint strength and flexibility, reducing pain. Is the sub challenge just reducing the pain? If so, by all means, convict conditioning is a great way to start from the ground up, but you may want to read convict conditioning 2 (http://amzn.com/B006PU2700) if you can get it (PM me if you have any questions). I haven't read it all the way through, but there is a huge focus on joints.
Title: Re: Strength & Fitness 2015
Post by: yuka on January 06, 2015, 03:54:42 PM
Sounds good. My goal is to drop to 200lb by June 25. I've let my weight gradually creep up to ~240 over my undergraduate years, and I'd like to get that under control, especially since I'll be out in California for my master's degree. Ideally I'd drop all the way down to 190, but I think those last ten pounds will be too stubborn to group with the first 40. As a secondary goal, I'm also working toward a 9:00-9:30 1.5 mile run time at the end of February. As recently as November 2013 I used to go on 10 mile runs several times per week (when I weighed about 220), but I've fallen out of that habit as I lived in a very nice running city at the time.

From now until May 26 is 20 weeks, which means I could average 2lb per week. I think better for me would be to shoot for 3lb per week. My resting metabolism is somewhere between 2300 and 2700 calories per day, depending on calculation method. If it turns out that that estimate is a little optimistic, I think it would make it to 2500kCal/day when considering that I live in a fifth floor room with no elevator, and that I walk several miles to classes each day. Anyway, I can average the 1500 kCal/day deficit needed to lose 3lb/week primarily by eating only 1500kCal/day plus 500kCal/day in exercise, along with 1000kCal days when I am not able to exercise. On exercise days, this is a manageable 300/600/600 split. The trickiest thing is that I have no control over what my meals are, nor when they are. The only form of control I have is that I have a small fridge in my room where I typically keep milk and yogurt (free for me). This has typically been one of my problems, as I eat way too much cereal. So, as a baseline to cut all kinds of waste calories, I'll be done with desserts/sweets of all kinds until I weigh no more than 215, and no more processed grain/corn-based foods. Also, no more cereal, which I tend to treat as a dessert. The void of sweetness left by those things will be filled by fruit, which I also have easy access to, even if it is a limited selection.

My exercise will be primarily treadmill and lifting, along with some stationary biking. I like to swim more than anything else, but I need to get prepared for my running goal, plus the pool at my school has limited, crowded hours.

Good luck to everyone else! I hope to stop by frequently.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on January 06, 2015, 04:04:17 PM
Goals:
  • 15% body fat using caliper measurement (12% stretch goal)
  • Rx 4 out of 5 workouts a week


2 things.

By Rx do you mean you are juicing? We don't support that here. ;-P (Seriously though, I don't quite understand in this context)

Also, do you want your dietary goals done "formally" as goals, or just something to keep in mind?

To Rx a workout means to do it as prescribed, as in doing the prescribed weight and movements for rounds, reps, and/or time. I should make this goal more specific, I want to start doing this by July. Currently I can only Rx about 1 in 10 workouts.

And yes, let's make the diet goals a formal one.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 06, 2015, 04:06:45 PM
Where does one buy one of these body fat callipers? I'm curious as to where my body fat % is at (and a little fearful).
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 06, 2015, 04:33:14 PM
Where does one buy one of these body fat callipers? I'm curious as to where my body fat % is at (and a little fearful).

They are pretty much just calipers.  You can find them pretty cheap on amazon, like this one (http://amzn.com/B000G7YW74). While you should get accurate numbers, in order to monitor your progression, you have to make sure to pinch the exact same spot every time. Even trained professionals have issues with consistency on that. These days, the electronic ones that measure your resistance are great for tracking your progress, mostly because of the consistency. The one I have is this one (http://amzn.com/B000FYZMYK), and I'm pretty pleased with it. I bought it 07/2012, and it's still going strong.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on January 06, 2015, 04:58:38 PM
Goals:
  • 15% body fat using caliper measurement (12% stretch goal)
  • Rx 4 out of 5 workouts a week


2 things.

By Rx do you mean you are juicing? We don't support that here. ;-P (Seriously though, I don't quite understand in this context)

Also, do you want your dietary goals done "formally" as goals, or just something to keep in mind?

I'm gonna take:
1. 6 levels of convict conditioning challenge.
        (sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
        NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"

What is the sub challenge? Leg raises and squats, progressed properly should build up joint strength and flexibility, reducing pain. Is the sub challenge just reducing the pain? If so, by all means, convict conditioning is a great way to start from the ground up, but you may want to read convict conditioning 2 (http://amzn.com/B006PU2700) if you can get it (PM me if you have any questions). I haven't read it all the way through, but there is a huge focus on joints.

Yeah I just hope it to be a by product of the exercises. I have aa weaker right knee than left due to basketball for years and being right handed. Tweaked it skiing 2 years ago hasn't been the same since. So hoping these exercises will strengthen it to eliminate pain. As well as weight loss should reduce it too. It has an internal problem that may never be fixed but general pain relief is the goal/hope
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 06, 2015, 05:01:45 PM
I'm gonna take:
1. 6 levels of convict conditioning challenge.
        (sub challenge leg raises and squats strengthen right knee to eliminate pain)
2. Weigh 185 - currently 210
        NOTE: this could be affected by muscle gain from challenge 1 i'm 6'4"

What is the sub challenge? Leg raises and squats, progressed properly should build up joint strength and flexibility, reducing pain. Is the sub challenge just reducing the pain? If so, by all means, convict conditioning is a great way to start from the ground up, but you may want to read convict conditioning 2 (http://amzn.com/B006PU2700) if you can get it (PM me if you have any questions). I haven't read it all the way through, but there is a huge focus on joints.

Yeah I just hope it to be a by product of the exercises. I have aa weaker right knee than left due to basketball for years and being right handed. Tweaked it skiing 2 years ago hasn't been the same since. So hoping these exercises will strengthen it to eliminate pain. As well as weight loss should reduce it too. It has an internal problem that may never be fixed but general pain relief is the goal/hope

You've got all the information you need, right? As far as Convict Conditioning goes, I mean.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on January 06, 2015, 05:29:22 PM
I pulled the info from the tim ferris site you sent out. Is there more to it than following the workout plan on there and progressing


i use his 4 hour body slow carb diet to lose weight ... works awesome i figure if he is recommending this and the fact that its low impact will help me alot

also my goal is master step
Title: Re: Strength & Fitness 2015
Post by: boarder42 on January 06, 2015, 06:11:59 PM
Also all this work and weight loss is to get me thinner and stronger for wakeboarding this spring. (Yeah boats are antimustacian). I love wakeboarding and if I don't strengthen this knee I'll probably have to quit sell the boat and retire earlier. Ohhh the horror!
Title: Re: Strength & Fitness 2015
Post by: EDSMedS on January 06, 2015, 07:56:16 PM
One arm pullups and one arm handstand pushups?

Jordanread, if you can get to level 10 of all the progressions, I will figure out a way to buy you a beer and a burger!  Provide some proof and i'll buy you a slackline with a witty slogan of your choosing (yeah, I have a slackline guy)!!!

Go get em, bro!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 06, 2015, 08:00:27 PM
One arm pullups and one arm handstand pushups?

Jordanread, if you can get to level 10 of all the progressions, I will figure out a way to buy you a beer and a burger!  Provide some proof and i'll buy you a slackline with a witty slogan of your choosing (yeah, I have a slackline guy)!!!

Go get em, bro!

I will most assuredly try. After looking around to see some examples of the one armed handstand pushup, I found a video of Al mother fucking Kavadlo (bodyweight badass) saying that one day, someone might do it. I don't have genetics on my side, but I do have badassity. As far as the pull ups, I'm actually really confident I can get there.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 08, 2015, 07:47:00 AM
So this is interesting. These past few weeks I've been feeling stronger and overall better. I've been sleeping better, waking up easier, and just all around in a good mood. I haven't gotten drunk or anything. As I mentioned earlier, I started taking semi-daily pictures so I can track my progression. No flexing, because my goal is to just look good and healthy with a 6 pack as I sit at the computer or chill in a hammock. Just that cool confident look, while knowing I could be up and moving with confidence. If I was the kind of person to get discouraged, the pictures probably would have done it, just because I don't have much tone and a stomach. However, I was looking at it more like how cool this is going to look when I show my progress, so it didn't bug me. Well, this morning I finally put batteries in one of the scales that someone gave me a while back (has one of the built in fat monitors too, although the accuracy isn't supposed to be as good as the one I linked to earlier). I haven't weighed myself in probably 6 months, and I was floating around 190lbs at that point. Still chunky, but not too bad, just no tone. HOLY MOTHERFUCKING SHIT!! Apparently, all those craft beers, drinking, smoking, etc over that time period snuck up on me. I broke 200lbs and didn't even notice. So, as I looked at the numbers baffled, I shrugged, and continued getting ready for my bike commute this morning (which I have consistently done since I very much am procrastinating fixing my car until I can make sure the habit sticks ;-)). Since I can't have negative feelings and what not on my bike, my thoughts turned to solutions on the way in this morning. I've already got a plan in place, so there wasn't much to do besides commit to a few changes that I think may have been causing it (excessive beer consumption and going slightly stricter on the diet...or at least tracking macronutrients) and keep with my other plan. But then, since I had a great ride in (as usual), I decided that instead of being all down and embarrassed about it, I'll own the hell out of that picture and those numbers, even though they suck. And then I thought, how will I keep myself accountable? Oh yeah, I'll post said numbers and picture on the fitness challenge, so that everybody can see exactly where I am at. Which will make hitting those steps that much more badass. So here we go (I don't remember exactly, but the numbers to the left of the decimal are accurate, and I'll reconfirm when I go home).

Stats
Height: 5'10"
Weight: 204.3lbs
Body Fat: 24.3% (I think)

And the embarrassing photo (taken 12/30):
(https://lh5.googleusercontent.com/-8t-k6uftSoY/VKLh2iIUB9I/AAAAAAAAMGs/rfM-qE4042M/w506-h899-no/IMG_20141230_074842059.jpg)

Not smiling on purpose (which is really hard after a bike ride), because as stated above, I'm taking these photos in as neutral a 'pose' as I can. Looking at it, I'm kind of like a tubby hourglass :D
Title: Re: Strength & Fitness 2015
Post by: Cromacster on January 08, 2015, 08:08:28 AM
I'll write these down here,  Nice idea Jordanread

Goals
415lb Backsquat (currently 385)
500lb Deadlift (currently 455)
300lb Clean and Jerk (currently 275)

Obstacles
Currently rehabbing hip/lower back.  Need to get this completely healthy before I get back to my full training.

Plan
Stick to my lifting programming (3x per week) and general cardio work (1-2x per week).  Work on flexibility everyday for 30 minutes minimum.
Title: Re: Strength & Fitness 2015
Post by: johnny847 on January 08, 2015, 10:45:52 AM

I have never been able to gain weight. I have been able to make visible gains in muscle mass in the past, but my overall weight never goes up. And when I started cycling, my leg muscles starting growing considerably, but I lost weight overall.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 08, 2015, 01:06:59 PM
The goals I put on my blog were a bit nebulous. Basically eat better and gain muscle mass. I haven't been lifting long enough to have a goal (yet). Just be stronger without injuring myself.

Once the weather warms up I might try barefoot running to see if this solves my spine pain when running.

But the measurable goal I'll give myself is, time away from family allowing, ride a self-supported century. Water refills, potty breaks, and snack breaks allowed as needed, but I'd like to do it as continuous as possible.

I did ~45 miles last year in a straight shot and also did 60 miles in a single day (bonus: was pulling my full body weight). My main limitation will be finding the time away from the family. Once I quit, I'll see if my wife is okay with me taking one Saturday a month to do a really long solo ride to start rebuilding my endurance.

ETA: forgot to say that I'd like to get below 200. Stretch goal: being above 200 is fine, but being shredded is the only excuse for that ;)
Title: Re: Strength & Fitness 2015
Post by: EDSMedS on January 08, 2015, 01:40:29 PM
I haven't been lifting long enough to have a goal (yet). Just be stronger without injuring myself.

Bodyweight squat, i.e. if you weigh 180, work up to squatting 180.  Squatting should be the #1 goal of everyone that lifts!  It is functional, multi-joint, simple yet complex, stresses your Central Nervous System thereby creating "afterburn," and can be done quick!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 08, 2015, 02:14:18 PM
Just thought of a new fitness challenge for myself come Summer. I am wondering how many times in a day I can paddle (kayak) around my island. It takes about 2.5  hours with perhaps one break to stop on a beach to stretch my legs. By the time I finish the circumnavigation I am sufficiently spent - could I push myself to go around a second time? A third? Some twisted part of myself relishes the thought of such a physical test. I think my recent rededication to weight training will be an amazing boost to my paddling endurance. I think I may give a little more attention to my shoulders (which are naturally weak, thanks genetics), abs, lats, and back in preparation for kayaking season.
Title: Re: Strength & Fitness 2015
Post by: twbird18 on January 08, 2015, 03:48:57 PM
I'm in on this with what I was already planning:

Continue with weight loss -try to beat 2014's 40lbs which would put me back in a healthy weight range

Continue eating low carb and lots of fresh vegetables

Walk 15k+ steps 5 time a week, 20k over the summer months.

Continue weight lifting minimum 3xs/week

Run a passing Navy PRT time for my age group  ( I'm thinking about going back in as a reservist) . I'm a bad runner.

Start rock climbing again this spring
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 08, 2015, 10:39:15 PM
Dayum, jordanread!   Way to put it all out there.  Virtual high-five for being so upfront & honest!

There is no doubt you will hit your goals (while inspiring the rest of us to pursue ours too)! 
Thanks for starting this thread & leading the way.

I've got a Half Marathon to do on Saturday.  Should be fun! Then I'll jump right in to my other goals re: strength training (didn't want to begin a new program of weights & plyometrics, risking injury or incredible soreness just a week before the Half.) 
Once the race is done, I'm jumping into Convict Conditioning and serious training to make bike commuting for work (26 miles RT) possible.

Keep up the good work, crew!
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 08, 2015, 11:22:02 PM
Thanks for starting this thread, I think it's great for accountability and motivation, and kudos for putting it all out there! Maybe I'll be brave enough to post pics.

I don't have a yearly goal, other than getting down to 135 lbs (pre-pregnancy weight). But I have a January goal of sticking to the Alpha calendar of Focus T25 to the letter. I started Monday and have 4 days under my belt now, so as long as I complete Friday I'm already 20% of the way to my goal! Woohoo! I got this ;-)

I will likely then do Beta and Gamma, not sure if I'll make myself follow the calendar as rigidly though. I guess my goal with Alpha is to make it enough of a habit that on the days that I can get in a workout, I do.

I'd also like to see some defined abs, and be able to not just touch toes but put hands flat on floor. After I'm back to my pre pregnancy weight, flexibility is probably going to be my biggest focus.

So to sum up:

Complete 5 weeks of Alpha calendar with no missed workouts
Weigh 135 lbs
Have abs!
Touch hands to floor without bending knees

Title: Re: Strength & Fitness 2015
Post by: jordanread on January 09, 2015, 08:05:44 AM
Had some electrical issues yesterday, so I'll get everyone added today. Glad to see all the participants.

So it's Friday, almost the end of the first full week of 2015. How did everyone do so far?
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on January 09, 2015, 08:24:30 AM
Philociraptor
  • <= 15% body fat
  • Rx 4 out of 5 workouts a week (WTF does Rx mean?)
  • Consistently stick with Whole30 diet in January and July
  • Modified paleo diet 28 days/month (see above for exception)
  • 15-30 minutes/day - mobility work

Since you're back, let's remove the snark from the Rx goal, yeah?
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 09, 2015, 08:27:53 AM
Philociraptor
  • <= 15% body fat
  • Rx 4 out of 5 workouts a week (WTF does Rx mean?)
  • Consistently stick with Whole30 diet in January and July
  • Modified paleo diet 28 days/month (see above for exception)
  • 15-30 minutes/day - mobility work

Since you're back, let's remove the snark from the Rx goal, yeah?

I forgot I added that. And besides, now I know. :-) That part is fixed.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on January 09, 2015, 08:37:45 AM
Philociraptor
  • <= 15% body fat
  • Rx 4 out of 5 workouts a week (WTF does Rx mean?)
  • Consistently stick with Whole30 diet in January and July
  • Modified paleo diet 28 days/month (see above for exception)
  • 15-30 minutes/day - mobility work

Since you're back, let's remove the snark from the Rx goal, yeah?

I forgot I added that. And besides, now I know. :-) That part is fixed.
Thank ya!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 09, 2015, 08:51:42 AM
Thank ya!

Not a problem, and I didn't mean to be snarky, so I apologize for that. I also changed the verbiage to include the July part of the goal. I overlooked that.

If everyone else would take a quick look, and confirm that the goals are good, it would be much appreciated.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 09, 2015, 08:55:33 AM
Oh, and I learned something new today. I always thought a century ride was just the distance, but apparently there is a time limit (http://en.wikipedia.org/wiki/Century_ride) for it to be considered a real century. A standard century must be completed in 12 hours to 'count'. I think if it takes longer than that, it's just considered a really long relaxing bike ride.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 09, 2015, 09:17:49 AM
Thanks for organizing this, Jordan!  Went back and looked at my goals after attempting them in a workout, and I think I'm good.  Bosu squat goal can get knocked out next workout, but not increasing it because I'll take the win since the 7 minute mile and 10 single-leg deadlifts are going to be a challenge. 

Y'all rock!
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 09, 2015, 09:29:30 AM
I have learned it's not wise to offer advice where advice is unwanted. But since I am a newbie in the financial/FIRE world, I wouldn't mind giving back where I have a little more expertise: strength and conditioning. If anyone would like to ask questions or have me critique a plan, I would be happy to help.

About me: I'm a CSCS--a strength coach--in charge of employee wellness programming and trainer development at a large university. It's given me the benefit of being able to work with literally a few thousand individuals in some capacity or another, of all ages and ability levels.

I'm also familiar with all the big programs and online resources out there, so if you're starting out, I can help you separate the chaff from the rice when choosing whose "expert" advice you want to follow. I can assure you that "just get up and do something" is not a very good approach, and a lot of the gurus selling things don't know their asshole from their elbow.

Feel free to shoot me any questions in this thread, or via PM if you don't want everyone to see it. I don't have anything to sell, just looking to give back for the help I've received from this site.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 09, 2015, 09:56:31 AM
I have learned it's not wise to offer advice where advice is unwanted. But since I am a newbie in the financial/FIRE world, I wouldn't mind giving back where I have a little more expertise: strength and conditioning. If anyone would like to ask questions or have me critique a plan, I would be happy to help.

About me: I'm a CSCS--a strength coach--in charge of employee wellness programming and trainer development at a large university. It's given me the benefit of being able to work with literally a few thousand individuals in some capacity or another, of all ages and ability levels.

I'm also familiar with all the big programs and online resources out there, so if you're starting out, I can help you separate the chaff from the rice when choosing whose "expert" advice you want to follow. I can assure you that "just get up and do something" is not a very good approach, and a lot of the gurus selling things don't know their asshole from their elbow.

Feel free to shoot me any questions in this thread, or via PM if you don't want everyone to see it. I don't have anything to sell, just looking to give back for the help I've received from this site.

Thanks for offering your services, and I'm sure you will be able to help out people in this thread. I agree about the gurus...there is a reason it's an industry. :-) That is why my focus is so much on functional strength, and things I can do without purchasing things.

I will slightly disagree with the "just get up and do something" bit though. I feel that people just starting out can get value from just about anything besides the couch, and the risk of damage doesn't seem to come until a touch later. Granted, my experience is less extensive than yours, so I could be wrong.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on January 09, 2015, 10:05:29 AM
Oh, and I learned something new today. I always thought a century ride was just the distance, but apparently there is a time limit (http://en.wikipedia.org/wiki/Century_ride) for it to be considered a real century. A standard century must be completed in 12 hours to 'count'. I think if it takes longer than that, it's just considered a really long relaxing bike ride.

I've never ridden a century, over even close to it.  But 12 hours is a relaxing pace at 8 1/3mph.  I'd assume any seasoned cyclist could finish much under this.  The farthest I've ridden is about 30 miles at about a 15mph pace.  And the only problem that prevented me from going further was my ass being sore.  I'd assume ass soreness gets better the more you ride.  Either that or I had an ill fitting bike.

Updated thought: Although I suppose the terrain should be taken into account.  A century in the moutains of Colorado could be different than the relatively flat plains of Minnesota. 
Title: Re: Strength & Fitness 2015
Post by: tmac on January 09, 2015, 12:52:35 PM
So it's Friday, almost the end of the first full week of 2015. How did everyone do so far?

These are my goals as listed, and my progress:

Lose 41lbs -- Down 4 lbs.
Consistently log caloric intake (goal of slight deficiency most days) -- Logged 9:9 days, average intake for week is appropriately deficient.
Eat primarily low GI foods -- Have met goal 7:9 days.
Determine and execute 5X/week workout plan -- Exercised 5:9 days. Seem to be settling into a routine that alternates days at the gym (strength, cardio) with days at home (yoga, pilates, bodyweight). Need to improve consistency.
Do yoga daily -- 2:9. Need to improve frequency.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 09, 2015, 03:46:29 PM
My weight has been hovering around 190 lbs for weeks now. Although it feels and looks like my body fat % is going down (have to get those damn callipers) my weight hasn't budged much. I hope this means that muscle mass gains are starting cancel out the fat loss. Here's hopin'....
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 09, 2015, 10:43:47 PM
Completed the first week of Alpha today. Had a busy day, and it was tempting to do today's workouts over the weekend instead, but I squeezed them in around dinner. Wanting to post here and say first week was a success was my motivation!

I took my measurements today for the first time since starting T25. Everything is the same :-/ Don't have a scale, so not sure if weight has budged yet. I feel stronger and more toned though!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 10, 2015, 10:42:33 AM
This is something for everyone to keep in mind as you start. It's also why I did such a long term gauntlet. Let's take a moment to look at the important things to remember from Jon_Snow, Credaholic, and me.

My weight has been hovering around 190 lbs for weeks now. [...] my weight hasn't budged much.

[...]
I took my measurements today for the first time since starting T25. Everything is the same :-/ Don't have a scale, so not sure if weight has budged yet. [...]

We are only a week in, and while the nature of having measurable goals is something that helps with the motivation, and gives us an unequivocal way of defining success, the body adapts, and adapts quickly. This means that weight and body fat varies day to day. You will very rarely find a solid line that perfectly represents the trend. That has a tendency to get some people down, since they focus on the numbers, but I will say that I don't think anyone needs to worry about that, at least not in the short term. Think of the daily market fluctuations. Those can be a bit intimidating, but as Mustachians, it's not really a concern, since we are all about the long term results. So the actual metric that measures success will let us know when we have arrived at our goal, but there is something a touch more important for monitoring the journey:

[...] it feels and looks like my body fat % is going down[...]

[...] I feel stronger and more toned though!

The fact that you are treating your body better, and the fact that there is more that you feel like you can do today than you could yesterday, that slight burn in the muscles as you push them (or in the case of my spinal muscles during bridges, use them), and that slight endorphin rush as you use your body to do things it revels in, all of these things are indicators along the journey. And it looks like everyone who checked in so far is doing awesome!

Getting past the mental hangups is another good sign of a successful journey. I always called it my auto-pilot, the stuff I mindlessly do. It looks like tmac is also getting into a routine, and feeling more comfortable with consistency, even if there is room to improve.

So mad props everyone, and don't forget that everyone here is rooting for you!! You've got this.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 10, 2015, 12:53:53 PM
I have learned it's not wise to offer advice where advice is unwanted. But since I am a newbie in the financial/FIRE world, I wouldn't mind giving back where I have a little more expertise: strength and conditioning. If anyone would like to ask questions or have me critique a plan, I would be happy to help.

About me: I'm a CSCS--a strength coach--in charge of employee wellness programming and trainer development at a large university. It's given me the benefit of being able to work with literally a few thousand individuals in some capacity or another, of all ages and ability levels.

I'm also familiar with all the big programs and online resources out there, so if you're starting out, I can help you separate the chaff from the rice when choosing whose "expert" advice you want to follow. I can assure you that "just get up and do something" is not a very good approach, and a lot of the gurus selling things don't know their asshole from their elbow.

Feel free to shoot me any questions in this thread, or via PM if you don't want everyone to see it. I don't have anything to sell, just looking to give back for the help I've received from this site.

Thanks for offering your services, and I'm sure you will be able to help out people in this thread. I agree about the gurus...there is a reason it's an industry. :-) That is why my focus is so much on functional strength, and things I can do without purchasing things.

I will slightly disagree with the "just get up and do something" bit though. I feel that people just starting out can get value from just about anything besides the couch, and the risk of damage doesn't seem to come until a touch later. Granted, my experience is less extensive than yours, so I could be wrong.

I believe the value depends on the activity chosen. For example, an overweight sedentary person would get value from walking, but jogging would almost certainly lead to some minor injury very quickly and discourage them. This is something I see happen on a disgustingly regular basis, even among people who aren't overweight. They've selected an activity they were unprepared for.

I have also seen people select activities that, while not necessarily destructive, never pay any dividends toward their goal. An example would be someone who chooses zumba to lose weight. Or an elliptical machine. While it technically may be better than nothing, I've seen tons of people on those ellipticals year after the year, getting fatter in many cases, but never thinner. This also has a lot to do with eating, but you understand my point.

I hink the process should be: select a goal, then select an activity and strategy that will move you consistently towards that goal. The "just get moving" approach may or may not include an appropriate activity given their condition and goal (in fact it may be detrimental), or it may include a good exercise choice but not a good nutritional strategy, which nullifies the work they put it.

Another example is when I see people who were sedentary and unathletic take up crossfit or a similar high-intensity program. If the coach is great, it's fine, but the general CF WODs are too complex, don't reinforce proper movement patterns, focus on work capacity over more fundamental elements, and operate at a very high intensity. Sometimes it may work, but to me that phrase sounds like "if you're not investing, just get up and invest in anything, you'll be better off," when we all know that you should research and choose the investments that are right for your situation, and likely to repay you.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 10, 2015, 02:21:09 PM
How do I embed the pic like you did, jordanreed?

You have to have the image uploaded somewhere, and then use the  img tag with the url in between. I have my phone setup to backup all my photos to G+ privately, so I just find the URL of the image and post it there.

\*Awesome knowledge drop.*\

I hadn't thought about that, so thanks for your input. I can definitely see your point. And since you aren't a fan of offering unwanted advice, allow me to invite you to take a look at the goals, and where people are currently based on the information posted, and provide some guidance and explanations. :-) I vote for starting with NICE!, since I have no idea as to evaluate goals based on those metrics.

And holy shit, it's nice to have you here.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 10, 2015, 04:59:30 PM
I spent $100 today on some supplements. Not Mustachian I know. But I am very determined to see how fit this 42 year old version of myself can get. I know a well balanced diet can pretty much eliminate the need for supplements - but I don't think I am blessed with the greatest genetics for gaining muscle (a high priority for me) so I view the supplements as a way to compensate for this. Got two giant tubs of whey protien powder and a month supply of multivitamins.

Kudos to those providing photographic documentation of our individual fitness journeys. If I were to provide a shot of myself, it should have been over 50 pounds ago, about 5 months back. Maybe, I will provide an "after" shot - but the thing is, knowing myself, I will probably never be completely happy with the way I look - yeah, actually, don't expect photos of an shirtless MMM Jon Snow here - you will have to be happy with the HBO version. ;)

Ran 5 miles with my wife today - knees feel great so far (this was my big worry). I wouldn't say it's actually becoming easier...but definitely less horrible.
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 10, 2015, 05:07:05 PM
1) Get down to 8% body-fat before june. Currently sitting at around 13%.
2) Walk 10.000 steps EVERY day, to keep a basic health regime on top of my fitness-goals.
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 10, 2015, 05:15:12 PM
I spent $100 today on some supplements. Not Mustachian I know. But I am very determined to see how fit this 42 year old version of myself can get. I know a well balanced diet can pretty much eliminate the need for supplements - but I don't think I am blessed with the greatest genetics for gaining muscle (a high priority for me) so I view the supplements as a way to compensate for this. Got two giant tubs of whey protien powder and a month supply of multivitamins.

Kudos to those providing photographic documentation of our individual fitness journeys. If I were to provide a shot of myself, it should have been over 50 pounds ago, about 5 months back. Maybe, I will provide an "after" shot - but the thing is, knowing myself, I will probably never be completely happy with the way I look - yeah, actually, don't expect photos of an shirtless MMM Jon Snow here - you will have to be happy with the HBO version. ;)

Ran 5 miles with my wife today - knees feel great so far (this was my big worry). I wouldn't say it's actually becoming easier...but definitely less horrible.

Whey protein and multivitamins will not give you any results you can not get with diet and exercise alone, it will only make it more convenient (easier to bring a protein shake than chicken/salad sometimes). But it won't do much besides that, compared to a diet without supplements in which you're covering all your bases already. Obviously if you're not getting enough protein already taking it as a supplement will give you better results. But don't expect a whole lot on its own. If your genetics sucks that much you will have to work twice as smart and hard than anyone else around you, or start taking steroids which I wouldn't recommend. I'm not saying this to discourage you but to make you avoid wasting months hoping that the supplements will take you places you haven't been able to before without them. They won't.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 11, 2015, 04:22:14 AM
Ran my Half Marathon yesterday.  And my DH is texting our friends & family, "Smidgie crushed her race!"

I was so nervous before-hand.  The friend who traveled to run with me backed out & stayed in bed.  It was tough standing in the Corral for 2 hours in the early morning darkness (freezing cold!!) waiting to start alone (well, really with 32,000 strangers.) 

I almost backed out & returned to my warm car & bed. But I talked my shivering self into staying.  SO GLAD that I did...  Finished the 13.1 miles a full :32 minutes faster than I had anticipated!!!!  I was so far ahead of what I planned that my free "pace band" I made for myself was useless! YAY, me! 

So today my feet & knees are really sore, but I am SO PROUD of myself.  It shows that we are sometimes capable of so much more than we think!  Now, since I am not at home (not the most Mustachian of trips, but very worth it to us) I don't have any of my weight equipment, but I do still have my (very sore) body. Tomorrow I will start to hit my Convict Conditioning work outs!

Everyone keep checking back in here while working toward our goals.  We will amaze ourselves with our progress & results!!
Title: Re: Strength & Fitness 2015
Post by: ToughMother on January 11, 2015, 08:49:26 AM
OK, here are my goals for 2015

1. Get weight down to 125 lbs and maintain (118 would be ideal...)
2. 3-4 workouts weekly (running, video workouts, stair sprints, fastpitch softball games, etc)
3. at least 4 5K races (I'm always happy to have a PR too)
4. more mindful eating (less snacking on junk at work, more veggies/fruit in meals)
5. some equipment-less strength training (reviewing suggestions from folks here; specificity to follow!)
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 11, 2015, 09:09:54 AM
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.
Title: Re: Strength & Fitness 2015
Post by: Nancy on January 11, 2015, 09:20:04 AM
Jordanread, kudos to you for posting your stats and pic and totally owning this challenge! I always enjoy reading your posts since you're one of the most upbeat/positive/thoughtful Internet people I've come across.

My update: I've successfully incorporated push ups into my daily life, and I've made some definite progress: from one shaky on my knees rep to 11 strong ones.  Just started an easy morning yoga routine with hubs. Cautiously optimistic that we'll keep it up. Sugar has been trickier due to eating out. While I'll keep my goal as is, I have a much more realistic shot at keeping it under 15g of added sugar daily with 50% of the year as absolutely no added sugar.

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 11, 2015, 10:07:43 AM
HappyMargo, congrats on completing you half marathon! I'm doing my first in April!

A question for you: what was the longest distance you ran in training for the half? The training program I am following seems to promote shorter runs - 7k to 13k distances with one 18k run mixed in. Seems to me we should be getting the body used to running longer distances. But maybe the point of the shorter distances is an attempt to preserve the body prior to the 21k  "big race". Would love your opinion.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 11, 2015, 10:13:53 AM
NICE!  it might help to start your own thread if you want specific advice; can't hurt.  Based on your pic, I'd guess you're closer to the 25%, when comparing to these photos:  http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

Jon_Snow - I've run 7 half marathons so far, and there is a wall at 9 miles.  My recommendation is to run 10+ miles at least 4 times before your race, and if you can, do a couple 14 milers a couple weeks before.  It's partly psychological, but I always feel better toeing the starting line having done more than the race distance.  As long as you give yourself a good taper, and your long runs really are long, slow runs, not some attempt at keeping your race pace, they provide training that will help you cope better with the race distance. It also gives you a chance to practice your nutrition and hydration strategy, which is something that's less of an issue in shorter races. As far as tapering, usually the weekend before I'll do ~6 miles instead of my long run, and then just do a couple easy runs in the 3-4 mile range on like Tuesday and Thursday before a Saturday race. 
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 10:15:59 AM
So...I'm guessing we're all just going to throw our goals out there and not give each other feedback. Not sure that was the only point of this exercise.

Thanks for starting the thread, jordanreed. Good luck with your goals. I'm not sure this thread is going to fit what I'm looking for since I can't even buy feedback by following your lead and posting a pic of my gut - maybe I should start my own thread/journal?
I am in the process of finding some feedback for you, but all of my longer posts are usually done with references and what not. I spent a bit of time looking for a simulation for body measurements because I haven't ever gone as in depth as you did with those. It actually motivated me to take some of those measurements. However, doing that is difficult from my phone, and my office is without electricity since Friday. I will have some good stuff for you tomorrow at the latest. Just keep on rocking.
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 11, 2015, 10:20:29 AM
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.

Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE

Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.

I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.

No one really knows if you're currently at 20%, 25% or 30%. And does it really matter? It's just a number. What matters is what you see in the mirror. And what you currently see is far from what you would like to see. Make it your goal to lose around 2 pounds a week until you look like you want to look. Even professionel bodybuilders don't really use these fat-percentages these days. It's useless. Focus on the process, the mirror and the task at hand.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 10:45:55 AM
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.

Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE

Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.

I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.
I'm about to take some measurements on me, and try out this calculator:

http://www.muscleandstrength.com/tools/ideal-body-measurements.html
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 11, 2015, 10:54:46 AM
I actually find that body fat information posted by horsepoor to be useful - though mostly for motivational purposes. I am almost a dead ringer for the guy portraying 20% body fat - thankfully I am not that pasty white though. :) I agree with Peacefulwarrior body fat % is not everything. I will say that the guy portraying 10 -12% body fat is my target body. If I do achieve that, expect pictures to be posted. ;)

If I can eventually bounce between 10 and 15% body fat I will happy with that. Anything below that starts to look freakish - and my wife isn't fond of excessive vascularity.

And thanks for the running tips everyone!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 11:09:34 AM
2 quick things for right now. Since I am considering the success of this thread as a separate goal for me (and because I'm such an awesome person and kind of like you all), I now have an extension cord running from my office (without power) to my kitchen (with power) just so that I can get the internet up.

The other thing is for all of you with running goals. I personally am not a fan of running, but I stumbled across this oatmeal comic that everyone in this thread might enjoy: http://theoatmeal.com/comics/running (http://theoatmeal.com/comics/running). Fight the Blerch!! I'll have some more later.

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 11, 2015, 11:18:35 AM
Jordan, that is one of the best things I've ever seen!

"I run long distances for the worst possible reason: I run to EAT. I punish my body outdoors to atone for my atrocities indoors."

Brilliant stuff...
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 11:48:38 AM
Jordan, I can't get that calculator to work for the life of me, probably due to my Internet connection here in Sub-Saharan Africa. Pretty much anything java/flash/etc is dicey at best. Is there any chance you or someone can run my numbers and PM them to me? I'll update my last post with them as goals if you do.

I can run your numbers for you, but I'll need a couple more. Since this apparently takes body composition into account, I need the following numbers:

Wrist size
Ankle size
Head size
Pelvis size
Knee size

For everyone else who's joined in, I will get you added to the tracking post shortly. Welcome!!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 12:56:54 PM
So I've got every new person added to the tracking post. I also went ahead and put my measurements in to the aforementioned calculator, and my 'ideal' measurements came out like so:

(https://lh4.googleusercontent.com/-omxoNMo3iEU/VLLR_wZfJRI/AAAAAAAAMRI/Wd3rJaDDxVI/w347-h331-no/IdealMeasurements-Muscle%26Strength.com.png)

That's a wee bit different than I was imagining. The calculation that this form used is based on the idea of the ideal male physique by Steve Reeves (http://en.wikipedia.org/wiki/Steve_Reeves). Considering I have to already get pants 4 inches bigger to fit around my quads and keep pockets usable, the additional 4" on my thighs alone makes me wonder. Also, I forgot to change the height, and the numbers for my 5'10" height for legs, neck, arms, thighs, and calves didn't change from my 5'5" height, although the ideal bodyweight jumped up by 15lbs. I'm a bit skeptical. Doing a touch of research on the guy, it turns out he was a world class body builder and actor, but due to a shoulder injury while filming, he kept re-injuring himself doing stunts, and had to retire. That to me says that his idea of 'ideal' physique was based on form over function, which is not what I'm going for. I just started digging through the site that horsepoor posted, and I'm liking that a lot better. I personally am not going to be using the metrics above for a goal.

Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.

Just a bit of a cold? Phfft. :-)

I don't know that I could recommend anything specifically, but I've ridden into work not feeling great and the bike ride actually helped. Considering it's only 25 minutes, I'd say grab your tiny workout buddy, and start in as usual. Congestion might make breathing a bit hard, so start following Tanya when you can't do the entire thing. Oh, and don't forget to "FOCUS!!". You've got this.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 11, 2015, 01:26:10 PM
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.

Rule of thumb on working out while sick:
if it's above the shoulders (head cold) go ahead & exercise.  At reduced effort, whatever you can manage, without pushing it.

if the sickness is below the shoulders (lungs, congestion, productive cough, etc.) then let your body rest.  Don't apply additional stress.

Do what works best for you.  It's okay to take your foot off the accelerator when sick.  These resolutions & goals are meant for the YEAR of 2015.  Don't burn yourself out in the first month!  Take care of yourself to feel better! 
No beating yourself up if illness forces you to take a breather to re-group!
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 11, 2015, 01:41:56 PM

Peacefulwarrior, you are absolutely correct. The only thing I'm looking for is metrics. I've found - and this is for me personally - that fuzzy goals like "look better" don't work. This is especially true since

1) we look in the mirror all the time and don't notice changes
2) we are our own worst critics, especially when it comes to fitness/bodies
3) without some type of hard # to measure progress, humans can be derailed quite easily (definitely my experience).


I agree! You need some kind of measurement. Weight and weekly pictures would be my choice. Personally I use a withings wifi weight (http://www.withings.com/eu/smart-body-analyzer.html) that I just step on every morning and then it sends the weight, body fat % etc. to my iPhone automatically, and I get a few nice charts that spands years back now. Pretty useful. The body fat percentage is probably not correct at all, but if it's just equally incorrect every time it is useful in the sense that it should be going down, not too slow and not too fast. The reason for my former post was just that a lot of people in the the beginning get fed up with details that doesn't matter - can spend hours on message boards discussing whether they are currently 16% or 17%. So it was just a helping hand for you guys to not end up down that road when what all of us really wants is results. Sorry if it came out the wrong way.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 11, 2015, 01:43:23 PM
Hi gang, sorry it's been so long to reply... The Half Marathon I ran was Disney & we just spent the day at Universal Studios.  VERY UN-Mustachian, but we've been planning this for a full year with with Family & Friends. Having an amazing time!

NICE!-- wish I had specific feedback to give you.  Posting pics is brave & inspiring.  I agree that having specific measurements & photos documenting progress are very motivating.  I need to take some "before" snaps too.  Doubt I'll be brave enough to post mine though. :blush:

JonSnow-- horsepower gave some great pointers for running races of length.  For me, training up to 10-mile runs several times work for Half, for Full Marathon I prefer 18-20 miles.  I've never felt the need to over-run the distance, but 14 miles not only builds up endurance but also confidence in the Half. 

Keep your Long Runs to just once a week.  And take them SLOW.  Maybe a 1:30 to 2 minutes per mile slower than normal pace.  Your shorter mid-week runs can be done faster.  You're already up to 5 miles, so off to an excellent start!    Patience.  And pay attention to any niggling pains (don't ignore aches that can grow into full-blown issues!)   And remember to ENJOY the process!  :-)

Horsepoor-- thanks for that body fat link!  I'm currently at 29% body fat & am shaped exactly like the 30% model.  Have to admit running with 36-D's is a pain! No lie.  DH thinks I look nice, but I can't wait to pare my % down to a smaller (less bouncy) size. 
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 11, 2015, 02:05:28 PM
jordanread-- Haha!  Embrace the Blerch!  Have always loved that comic, lots of wisdom stuffed into the Blerch.
Title: Re: Strength & Fitness 2015
Post by: Grid on January 11, 2015, 04:04:03 PM
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.

Rule of thumb on working out while sick:
if it's above the shoulders (head cold) go ahead & exercise.  At reduced effort, whatever you can manage, without pushing it.

if the sickness is below the shoulders (lungs, congestion, productive cough, etc.) then let your body rest.  Don't apply additional stress.

Do what works best for you.  It's okay to take your foot off the accelerator when sick.  These resolutions & goals are meant for the YEAR of 2015.  Don't burn yourself out in the first month!  Take care of yourself to feel better! 
No beating yourself up if illness forces you to take a breather to re-group!

FWIW, my high school distance track coach would state at least once a year that moderate exercise boosts your immune system, while a sedentary lifestyle or extreme workouts that leave your body using much of its resources to recover will leave you less protected from disease.
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 11, 2015, 04:08:49 PM
I walked for 40 mins today. I am doing an 18.5 min mile, down from 20 mins, my goal is 15 mins or better. So progress.  I also did 20 kettlebell swings with a 3 lb weight. I realize this isn't much in the scheme of things but it is for me.  Looking forward to getting fit in 2015.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 11, 2015, 04:18:55 PM
I walked for 40 mins today. I am doing an 18.5 min mile, down from 20 mins, my goal is 15 mins or better. So progress.  I also did 20 kettlebell swings with a 3 lb weight. I realize this isn't much in the scheme of things but it is for me.  Looking forward to getting fit in 2015.

It's your scheme of things, which is all that matters. And, if it makes you feel better (or if you are the competitive type), you've beat my personal record by 20 kettlebell swings with 3lbs.

Granted, I'm a shitty comparison, but there you go. Way to rock it!!
Title: Re: Strength & Fitness 2015
Post by: Left on January 12, 2015, 05:54:46 AM
I've ran into a problem I think, not a big one though. Last week, I did leg presses at gym, more weight than I normally do. When I got home I felt fine but for about 4 days after that, I was dead tired. Yes, I only got about 4-5 hours of sleep those nights, but even when I slept the entire day Saturday, I was still tired enough to sleep at night that day.  I read online it isn't uncommon to feel really tired after leg workouts but is there any "recovery" methods that is agreed on working well?

I've been told to try a foam roller? Not sure how that would help, don't have one either to test. I could get more sleep also, this I can do. Internet threads seem to point at random vitamins/supplements. Since I somewhat trust the MMM community more than random google pages, does anyone else have/had this problem and what was their solution? I'll also use less weights as well, but I was doing my own body weight in weights, figured that if I could walk all day, my legs wouldn't have problems pushing body weight for 30 minutes. This week I'll lower the weight and do less time. Still trying to figure out a good routine for myself since I'm still fairly new to working out.

forgot to post, but same as the 2014 thread, I'll try to lose 15 pounds this year, I'm at a sad 225lbs though. I've gone at least 3 days a week since I started at gym (outside of 2 weeks for vacation) so I'd like to keep that going. I try for 5 days a week but I get tired and skip a day or two some weeks
Title: Re: Strength & Fitness 2015
Post by: Cromacster on January 12, 2015, 06:04:11 AM
I've ran into a problem I think, not a big one though. Last week, I did leg presses at gym, more weight than I normally do. When I got home I felt fine but for about 4 days after that, I was dead tired. Yes, I only got about 4-5 hours of sleep those nights, but even when I slept the entire day Saturday, I was still tired enough to sleep at night that day.  I read online it isn't uncommon to feel really tired after leg workouts but is there any "recovery" methods that is agreed on working well?

I've been told to try a foam roller? Not sure how that would help, don't have one either to test. I could get more sleep also, this I can do. Internet threads seem to point at random vitamins/supplements. Since I somewhat trust the MMM community more than random google pages, does anyone else have/had this problem and what was their solution? I'll also use less weights as well, but I was doing my own body weight in weights, figured that if I could walk all day, my legs wouldn't have problems pushing body weight for 30 minutes. This week I'll lower the weight and do less time. Still trying to figure out a good routine for myself since I'm still fairly new to working out.

forgot to post, but same as the 2014 thread, I'll try to lose 15 pounds this year, I'm at a sad 225lbs though.

If you've are new to working out and have upped the frequency of your workouts it could be your diet. It might be that you are not eating enough food around your workouts.  I would suggest checking out Eat to Perform (http://www.eattoperform.com) It has some good articles, theories about diet and exercise, and calculators for calroie intake based on how much work you are doing..etc

Foam rolling is good, personally I don't think it will do anything for your energy levels.  I feel similarly about supplements, except maybe protein and creatine.  But again I would suggest eating properly for the amount work you are doing before you invest in supplements.

Also, get more sleep on a regular basis :).  Working out tears your body down, eating properly and sleeping repairs it.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 12, 2015, 06:28:43 AM
I've ran into a problem I think, not a big one though. Last week, I did leg presses at gym, more weight than I normally do. When I got home I felt fine but for about 4 days after that, I was dead tired. Yes, I only got about 4-5 hours of sleep those nights, but even when I slept the entire day Saturday, I was still tired enough to sleep at night that day.  I read online it isn't uncommon to feel really tired after leg workouts but is there any "recovery" methods that is agreed on working well?


More sleep for sure!  4-5 hours isn't enough anyway, add in an extra stress your body has to work to repair, and you might need more like 9 hours of sleep.  Sometimes I joke that deadlifting is named that because I always feel dead tired the next day. Heavy kettlebell swings do the same thing to me. If you're not horrendously sore, I'd suggest trying the same weight again, but make sure you're sleeping plenty the next night or two after the workout, and that your nutrition is dialed in (good protein right after the workout, nutritious stuff all around, hydration etc.), and see if it's better.  The upside is great sleep!
Title: Re: Strength & Fitness 2015
Post by: Left on January 12, 2015, 06:48:47 AM
I'll try to sleep then, I sleep noon-6pm or 1pm to 6pm normally.

is it more effective to target muscles (different ones) each day? I do the entire gambit each day I think. My normal routine is I do the 30 minute work out at Planet Fitness that does "everything", then another 30 minutes on whatever isn't as sore. If everything is sore, I sit down and ride a bike/climb stairs to slow catch my breath before going home. Should I just sit on a chair to rest? Or is the bike/stairs a good "cooling" down thing? I liked the bike since I can sit and kind of "flop" legs and watch news on tv. I know the trainer at planet fitness recommended I not do the 30 minutes/abs each day but he didn't say why and he isn't there anymore. Nothing on internet says it's bad that I do, most people just tend to focus on one area online for some reason. I see it as the same as people running daily/doing heavy lifts daily/etc. I just do everything daily, plus I'm not too good at it so it isn't that heavy (20-50lbs depending on what machine I'm using)?
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 12, 2015, 09:21:47 AM
I wish the strength/fitness coach would come back

I'm sure he will be back. Just hasn't been on the forums for a couple of days, and probably doesn't have notifications setup.
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 12, 2015, 09:51:16 AM
I walked for 40 mins today. I am doing an 18.5 min mile, down from 20 mins, my goal is 15 mins or better. So progress.  I also did 20 kettlebell swings with a 3 lb weight. I realize this isn't much in the scheme of things but it is for me.  Looking forward to getting fit in 2015.

It's your scheme of things, which is all that matters. And, if it makes you feel better (or if you are the competitive type), you've beat my personal record by 20 kettlebell swings with 3lbs.

Granted, I'm a shitty comparison, but there you go. Way to rock it!!

LOL, thanks.  C'on now, you are gonna let a novice like me kick your butt in the kettlebell department.  For shame. :) Just kidding.
Title: Re: Strength & Fitness 2015
Post by: ruthiegirl on January 12, 2015, 10:14:34 AM
Sticking with my exercise goals like glue.  Swam 3 times last week, an hour each session.  I got another swim in this morning, but will have to take a break while dh heads out of town for the next week.  Our youngest is three and I can't leave him alone.

I also took a 4 mile trail run this weekend.  It was the most fun I have had in ages.  Running in the woods, in the mud, through the tress...all kinds of magnificent. I am right on target to achieving my ten mile goal.  Can't wait to get out there and run again. 
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 12, 2015, 10:29:50 AM
Ruthiegirl, that is...badass.

I cannot explain how good it all feels for me as well. To feel (and see) my body respond to what I am throwing at it. As I sit here on Monday morning, about an hour from heading to the gym, I find myself wanting to push myself even harder. This starts today. By Friday, I want to feel WRECKED. ;)
Title: Re: Strength & Fitness 2015
Post by: b4u2 on January 12, 2015, 12:30:38 PM
As A Beachbody coach I always have goals and my own fitness group on Facebook but I will post here as well. It's always fun finding others interested in fitness and keeping up with them.

I have done Body Beast a few times but always struggle going the full 90 days. I would actually like to complete this program twice in 2015 and stay on track. 12 days into January and I have not started yet due to illness and a bathroom remodel but there is still time to finish!
Title: Re: Strength & Fitness 2015
Post by: vhalros on January 12, 2015, 12:33:15 PM
My goal for this year is to press my bodyweight (205 pounds). Currently I can press 175 for a single. I think adding 30 pounds will be doable, but it is a tough lift.
Title: Re: Strength & Fitness 2015
Post by: Grid on January 12, 2015, 12:35:48 PM
Ruthiegirl, that is...badass.

I cannot explain how good it all feels for me as well. To feel (and see) my body respond to what I am throwing at it. As I sit here on Monday morning, about an hour from heading to the gym, I find myself wanting to push myself even harder. This starts today. By Friday, I want to feel WRECKED. ;)

Give yourself time to recover!  Your body can't repair itself quick enough if you beat it up too much too fast.  "Overtraining" and burnout do exist.

Update on my own goal of a set of 10 225lb squats:  I warmed up with a 15-minute bike ride to the gym, some rowing (1000m on a Concept2 @ 1:52/500m pace) a set of 8 squats @ 95lb, set of 5 @ 135lb, set of 5 @ 185, then saw how many @ 225lb I could do.  I did 5!  I'm amazed at that compared to the 2 or 3 I was doing last week.  Anyway, checkpoint reached.
Title: Re: Strength & Fitness 2015
Post by: b4u2 on January 12, 2015, 01:38:30 PM
Doing some reading up here.

If you are looking to change your body image and frustrated with not seeing results I HIGHLY recommend taking before and after pictures. It always helps. You see your body daily and it's hard to tell small changes. Take pictures from three different sides then compare monthly quarterly and so on. You will see the changes then. 
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 12, 2015, 01:59:23 PM

I also took a 4 mile trail run this weekend.  It was the most fun I have had in ages.  Running in the woods, in the mud, through the tress...all kinds of magnificent. I am right on target to achieving my ten mile goal.  Can't wait to get out there and run again.

Yay, Ruthiegirl!  Trail running rules!   Good job hanging tough on your goals!
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 12, 2015, 04:49:28 PM
Uh oh, thoughts on working out while sick? I've finally caught my kids' cold. I need some nudges from this board to make sure I do T25 tomorrow.

Rule of thumb on working out while sick:
if it's above the shoulders (head cold) go ahead & exercise.  At reduced effort, whatever you can manage, without pushing it.

if the sickness is below the shoulders (lungs, congestion, productive cough, etc.) then let your body rest.  Don't apply additional stress.

Do what works best for you.  It's okay to take your foot off the accelerator when sick.  These resolutions & goals are meant for the YEAR of 2015.  Don't burn yourself out in the first month!  Take care of yourself to feel better! 
No beating yourself up if illness forces you to take a breather to re-group!

I'm trying really hard to stick with the T25 calendar for one month to form a habit. We shall see! I wanted to shower early today just to steam the snot out, so I decided to do my workout and then shower. I was pleasantly surprised that I felt better than ever while working out, bounced all the crap straight out of my head! And still on track...

Kudos on your half marathon! I can't even imagine, I'm terrible at running!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 12, 2015, 05:43:39 PM
I'm trying really hard to stick with the T25 calendar for one month to form a habit. We shall see! I wanted to shower early today just to steam the snot out, so I decided to do my workout and then shower. I was pleasantly surprised that I felt better than ever while working out, bounced all the crap straight out of my head! And still on track...

Kudos on your half marathon! I can't even imagine, I'm terrible at running!

Score 1 for overcoming adversity, also...figuring out how to make it better. Way to go!

I'm not terrible at running, I just hate it with the very core of my being. Therefore, I've got mad respect for those who can do it...or even those weirdos who choose to do it. :P
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 12, 2015, 06:32:15 PM


..... bounced all the crap straight out of my head! And still on track...

Kudos on your half marathon! I can't even imagine, I'm terrible at running!

Haha!  I've not heard of that "bounce the crap out" technique before.  I'll have to remember it the next time I have a head cold. 
Nice work staying on schedule.

I'm enjoying my vacation, it's pretty jam-packed with fun & family bonding stuff.  But, on the other hand,  I'm also itching to get back to some semblance of structure (& control over my time!)  Looking forward to getting into my planned work out schedule! 
Title: Re: Strength & Fitness 2015
Post by: Primm on January 12, 2015, 08:14:06 PM
On track, every scheduled workout completed so far for the year. And we're two weeks in!

Helps that I've cut back to 3 days a week running. I used to do 4, and when I work 3x12 hour shifts that means I ran every day I wasn't working. I think having an actual rest day where I don't do anything helps. Truth be told I'm probably doing the same as I was 12 months ago, it's just that back then I felt like I was missing a workout whereas now I'm calling it a rest day. :)
Title: Re: Strength & Fitness 2015
Post by: Ascotillion on January 12, 2015, 10:22:14 PM
I'm jumping in here. I guess I'm one of those awful resolution gym-goers because I signed up last week and haven't gone yet!

I do have a plan, though. I'm swimming three times a week at my local pool and the gym is for bolstering my swimming fitness with strength training. I have two friends at this gym who have agreed to take me under their bicep and show me the ways of the strong (first session is tomorrow). I don't really know enough about weight training to have specific goals so my ultra-fuzzy first one is to learn as much as I can and stick to basic attendance. Better goals will come later.

I do have one for swimming, though. There's a great swim between two points on the bay around here that's about a 1.6km (1 mile) in open water. It's often pretty calm but sometimes it can get pretty hectic there, but no matter what there's always supporters at the end point cheering you on and motivating you to swim.

It's in January most years so my goal is to become good enough at swimming by this time next year that I can go for a mile comfortably in open water. Maybe that's a small goal but we'll see how I get going over the next few months.
Title: Re: Strength & Fitness 2015
Post by: rocketpj on January 12, 2015, 10:36:13 PM
Ok I'm in.

6 pack by summer.  Last year I went to the gym 2 times/week (MMA FIt) and rode my bike to work almost exclusively (bus otherwise).  I was less diligent about my diet, so I only ended up losing about 25 lbs (probably 40 lbs of fat), which leaves another 30 lbs or so before I can be considered 'lean'.

So, by summer I intend to have a six pack.  I don't much care about the appearance part of it (though perhaps my lady will appreciate it), but I do care about the health.  To do that I will:

1.  Up the ante with the gym.  My work schedule means I've only been able to attend the MMA fit twice/week, but I'm going to add a third workout at home.  I have enough kettlebells and other such stuff that it is more an issue of making the time.  I intend to do that.
2.  Cycle everywhere.  I'm a big guy (6'4", 260 lbs), and running is pretty tough on my old knees (which spent 10 summers treeplanting).  But cycling is near zero impact and limitless.  I'll be riding the kids to school when the weather turns, and I'll be riding myself everywhere all year round. 
3.  Food.  I've found the 'primal' style diet seems to work for me, and totally controls my acid reflux as well.  So this year I am going to be almost totally committed to it (an occasional glass of wine or bottle of beer might be consumed, but something like once/week).
4.  Ocean swimming.  My neighbourhood is surrounded by beautiful west coast BC beaches (literally in 3 directions) and I can get to about 10 more with a 5 minute bike ride.  I have a wetsuit and the desire, but I haven't yet had the nerve.  When the weather starts to warm up a bit I'm going to go for an ocean swim every Thursday morning.  If I like it I'll add a few more - at least 1 km each swim.  Ocean swimming is a much better workout than the pool, and it hurts my moustache to drive 22km to the pool to do lengths (passing about 60 beaches along the way).
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 04:40:13 AM
All right, I've got all the new folks added to the tracking post. Glad to have you all.

I have two friends at this gym who have agreed to take me under their bicep and show me the ways of the strong (first session is tomorrow).

Ha! Take you under their bicep. That has got to be one of my favorite quotes this week.

I do have one for swimming, though. There's a great swim between two points on the bay around here that's about a 1.6km (1 mile) in open water. It's often pretty calm but sometimes it can get pretty hectic there, but no matter what there's always supporters at the end point cheering you on and motivating you to swim.

4.  Ocean swimming.  My neighbourhood is surrounded by beautiful west coast BC beaches (literally in 3 directions) and I can get to about 10 more with a 5 minute bike ride.  I have a wetsuit and the desire, but I haven't yet had the nerve.  When the weather starts to warm up a bit I'm going to go for an ocean swim every Thursday morning.  If I like it I'll add a few more - at least 1 km each swim.  Ocean swimming is a much better workout than the pool, and it hurts my moustache to drive 22km to the pool to do lengths (passing about 60 beaches along the way).

Ocean swimming is a bad ass goal. Do either of you have a GoPro, or some other type of underwater camera? That could be awesome. I went down to Pueblo reservoir, and just playing around (trying to get my dogs to swim voluntarily) the footage wound up being pretty cool.

6 pack by summer. 

You sure you want something this easy? I had two 6 packs this weekend. They were delicious.
Title: Re: Strength & Fitness 2015
Post by: rocketpj on January 13, 2015, 10:00:41 AM
Ocean swimming is a bad ass goal. Do either of you have a GoPro, or some other type of underwater camera? That could be awesome. I went down to Pueblo reservoir, and just playing around (trying to get my dogs to swim voluntarily) the footage wound up being pretty cool.

As it happens I have a couple of GoPros through my business - maybe I'll think about a way to use them on the swim. 

6 pack by summer. 

You sure you want something this easy? I had two 6 packs this weekend. They were delicious.
[/quote]

Well, it is all the 12 packs that have contributed to my lack of a six pack right now.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 13, 2015, 10:17:21 AM
I think I've found a routine that I like. A cardio/strength combo that I will try to maintain until the weather turns for the better here on the west coast - then I will likely say goodbye to the gym until mid October. The summer will be dominating by long distance kayaking (might post some GoPro footage, since the topic just came up...LOVE MY GOPRO!), running/hiking, toiling in the garden/orchard...too much to do this Summer to even THINK about gym time.

Friday evening I will post my weekly "regimen" that I hope (barring injury) to carry out until mid-June.

Rocketpj, no "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 10:28:17 AM
Ocean swimming is a bad ass goal. Do either of you have a GoPro, or some other type of underwater camera? That could be awesome. I went down to Pueblo reservoir, and just playing around (trying to get my dogs to swim voluntarily) the footage wound up being pretty cool.

As it happens I have a couple of GoPros through my business - maybe I'll think about a way to use them on the swim. 

6 pack by summer. 

You sure you want something this easy? I had two 6 packs this weekend. They were delicious.

Well, it is all the 12 packs that have contributed to my lack of a six pack right now.

Yeah, me too. After my ride home today, I'm going to have a nice delicious hard Ginger Beer, and then cut out everything but water, tea, and coffee for a few months.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 13, 2015, 10:32:46 AM
I think I've found a routine that I like. A cardio/strength combo that I will try to maintain until the weather turns for the better here on the west coast - then I will likely say goodbye to the gym until mid October. The summer will be dominating by long distance kayaking (might post some GoPro footage, since the topic just came up...LOVE MY GOPRO!), running/hiking, toiling in the garden/orchard...too much to do this Summer to even THINK about gym time.

Friday evening I will post my weekly "regimen" that I hope (barring injury) to carry out until mid-June.

Rocketpj, no "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.

Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday. This is MUCH reduced.

I can't swim, but the kayaking sounds awesome, especially since you don't need to drive anywhere to launch. And gardening is great work as long as you keep the diet tight. Many of the best workouts (clean and pushpress) are modeled after manual labor and the idea of doing so much work (overhead pounds) over so much time.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 13, 2015, 10:50:02 AM
Chief, my wife and I are likely going to maintain our "Red Wine Friday's" tradition. A nice bottle of red between us at the end of the work week (for her). She is still working hard, while I no longer do - at this point, I could probably forgo the wine - but she looks forward to it. A couple of glasses of wine a week isn't going to derail my fitness goals any.

It's interesting, though on reflection not really surprising, that my desire for alcohol has been radically reduced with the elimination of the abyss that was my career.

And the kayaking - I keep a couple of them right on the beach during the Summer months. The great thing about the activity is that you get a great upper body workout without even knowing it half the time. As you paddle along you are so busy soaking in the sights - absolute natural splendour - that you don't even notice how hard your muscles are working. Only after you return to your home beach and perhaps rest on a log do you start to notice the quivering of various muscle groups.

I look forward to the exercise involved in gardening - for 25 years I laboured in construction - installing drainage, sanitary systems and the like. I am no stranger to the business end of a shovel. ;)
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 11:05:42 AM
Okay:

Well, it is all the 12 packs that have contributed to my lack of a six pack right now.

No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.

Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.


All right, fine. I'm going to go all out for this gauntlet (not going to start a new one though). I will specify a new personal goal related to booze and fitness.

Nothing that comes in a six pack until I have a six pack. I said it that way because it sounds good, but I mean anything alcoholic (excepting my post ride beer today). You guys are a bad influence.
Title: Re: Strength & Fitness 2015
Post by: Grid on January 13, 2015, 11:19:13 AM
Okay:

Well, it is all the 12 packs that have contributed to my lack of a six pack right now.

No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.

Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.


All right, fine. I'm going to go all out for this gauntlet (not going to start a new one though). I will specify a new personal goal related to booze and fitness.

Nothing that comes in a six pack until I have a six pack. I said it that way because it sounds good, but I mean anything alcoholic (excepting my post ride beer today). You guys are a bad influence.

What defines a six-pack though?  Do you want the visual results of a six-pack?  There are plenty of strong men with a little extra on their stomach who have cores more impressive than those of the skinny guys who just don't eat very much.  If you've never had a (visual) six-pack in your life I'll be impressed if you can pull that off by the end of the year. 
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 11:42:31 AM
Okay:

Well, it is all the 12 packs that have contributed to my lack of a six pack right now.

No "liquid" 6 packs for me until my last day at the gym before Summer - let's call it June 19th. Yes, I am proclaiming "no beer" for Jon Snow until then. This is a big deal. I am fond of beer.

Having the Alchemist on board has made reducing alcohol much easier. There's no more excuse of needing to have it in the house for her. Combined, in the past month, we've had 2 bottles of champagne, a six pack of beer, and I had three beers one night while on holiday.


All right, fine. I'm going to go all out for this gauntlet (not going to start a new one though). I will specify a new personal goal related to booze and fitness.

Nothing that comes in a six pack until I have a six pack. I said it that way because it sounds good, but I mean anything alcoholic (excepting my post ride beer today). You guys are a bad influence.

What defines a six-pack though?  Do you want the visual results of a six-pack?  There are plenty of strong men with a little extra on their stomach who have cores more impressive than those of the skinny guys who just don't eat very much.  If you've never had a (visual) six-pack in your life I'll be impressed if you can pull that off by the end of the year.

As far as what constitutes a six-pack, I'm just hoping for enough definition to cast a bit of a shadow, even if I have to get creative with a flashlight.
I will also be impressed if I pull it off, but aim big and all that. When I first changed my diet and lifestyle (including cutting out beer), I hadn't worked out in a long time, and as an experiment to see how big of a difference nutrition made I intentionally didn't work out, but I really started shedding the pounds. I didn't actually get a six pack, but I wasn't working out either, and my stomach got pretty flat. I think I can do it, plus it would be awesome for the before and after pictures.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 13, 2015, 11:49:21 AM
If the lighting is JUST RIGHT, I can already see signs of the mythical "6 pack" about to emerge. My wife, disappointingly, isn't so sure. Ah, well...off to the gym now. It's a Shoulders, Chest, Triceps day...plus the usual 10 mile (and dreadfully dull) stationary bike session.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 11:56:15 AM
If the lighting is JUST RIGHT, I can already see signs of the mythical "6 pack" about to emerge. My wife, disappointingly, isn't so sure. Ah, well...off to the gym now. It's a Shoulders, Chest, Triceps day...plus the usual 10 mile (and dreadfully dull) stationary bike session.

It is all about the lighting for those almost cases. I found this video when trying to find info on any benefits of before and after photos. I am making sure to avoid any of the 'tricks' for my progression photos, but I guarantee you if I get a six pack, I will totally use some of these techniques:

http://youtu.be/mt1eG1g9vNY (http://youtu.be/mt1eG1g9vNY)
Title: Re: Strength & Fitness 2015
Post by: starbuck on January 13, 2015, 01:17:28 PM
I'm so inspired by everyone's goals! I always do best when I've got a concrete goal in mind, so here are mine for 2015:
Phew! Time to get cracking.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 01:24:54 PM
I'm so inspired by everyone's goals! I always do best when I've got a concrete goal in mind, so here are mine for 2015:
  • Break the 2 hr mark in my next half marathon. (My PR is currently 02:02.23 from Nov 2014.)
  • +1 unassisted chin up. I can do one if I focus on my upper body for a few weeks, but I'd REALLY like to be able to do more than one. Two?....maybe even three?!? Oh dear.
  • Handstand (without a wall!)
  • Develop an at-home yoga routine for when I telework. I almost exclusively work out at my office gym, unless I'm training for a race on the weekends. So when I work from home once a week, I'm a sloth. It'd be nice to get in some yoga on those days.
  • Take a women's boxing class. Wouldn't hurt to spice things up a bit, and there's a nearby gym that offers a no contact class. So why not?
Phew! Time to get cracking.

Welcome to the gauntlet! I've got you added.
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 13, 2015, 03:11:24 PM
  • Handstand (without a wall!)

I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!

I took some "before" pics, but I don't know if I'm brave enough to post them. Did my stomach no favors with the lighting ;) They did help me see LOVE HANDLES! By far the least attractive addition that I would love to get rid of. I'm worried that the core workout and abs I add in at the end of T25 aren't addressing the sides enough, but we will see...

Feeling really unmotivated today. Barely got any sleep between coughing and kids waking up, frustrated because baby is refusing bottles, and so feeling just a bit down today. Now both my kids are sleeping at the same time (not normal) and it's the perfect time to squeeze in a workout, but I think I'm going to nap with them.

(I will work out later this afternoon, I will work out later this afternoon, I will work out later this afternoon!)

Edited to add: I worked out this afternoon! Still on track.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 04:25:55 PM
  • Handstand (without a wall!)

I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!

I took some "before" pics, but I don't know if I'm brave enough to post them. Did my stomach no favors with the lighting ;) They did help me see LOVE HANDLES! By far the least attractive addition that I would love to get rid of. I'm worried that the core workout and abs I add in at the end of T25 aren't addressing the sides enough, but we will see...

Feeling really unmotivated today. Barely got any sleep between coughing and kids waking up, frustrated because baby is refusing bottles, and so feeling just a bit down today. Now both my kids are sleeping at the same time (not normal) and it's the perfect time to squeeze in a workout, but I think I'm going to nap with them.

(I will work out later this afternoon, I will work out later this afternoon, I will work out later this afternoon!)

You've got this!! And besides, taking a nap while the kids do sounds like a grand idea. And then your workout partner can join you. After all, it's only 25 minutes. :-)
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 13, 2015, 04:30:53 PM
Chief, my wife and I are likely going to maintain our "Red Wine Friday's" tradition. A nice bottle of red between us at the end of the work week (for her). She is still working hard, while I no longer do - at this point, I could probably forgo the wine - but she looks forward to it. A couple of glasses of wine a week isn't going to derail my fitness goals any.


I'm throwing my hat into this ring too!   
Adding this to my Resolution/ Challenges/ Goals: No beer, wine or any alcohol until I hit my goal weight & maintain that weight for a full 3 months.  (With the exception of 2 glasses red wine on Friday at the end of my stressful work week.) 

And living in Colorado, I can attest that forgoing craft & micro-brews, that is quite the challenge!!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 05:33:05 PM
Chief, my wife and I are likely going to maintain our "Red Wine Friday's" tradition. A nice bottle of red between us at the end of the work week (for her). She is still working hard, while I no longer do - at this point, I could probably forgo the wine - but she looks forward to it. A couple of glasses of wine a week isn't going to derail my fitness goals any.


I'm throwing my hat into this ring too!   
Adding this to my Resolution/ Challenges/ Goals: No beer, wine or any alcohol until I hit my goal weight & maintain that weight for a full 3 months.  (With the exception of 2 glasses red wine on Friday at the end of my stressful work week.) 

And living in Colorado, I can attest that forgoing craft & micro-brews, that is quite the challenge!!

What part of CO are you in?
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 13, 2015, 06:40:01 PM
If the lighting is JUST RIGHT, I can already see signs of the mythical "6 pack" about to emerge. My wife, disappointingly, isn't so sure. Ah, well...off to the gym now. It's a Shoulders, Chest, Triceps day...plus the usual 10 mile (and dreadfully dull) stationary bike session.

It is all about the lighting for those almost cases. I found this video when trying to find info on any benefits of before and after photos. I am making sure to avoid any of the 'tricks' for my progression photos, but I guarantee you if I get a six pack, I will totally use some of these techniques:

http://youtu.be/mt1eG1g9vNY (http://youtu.be/mt1eG1g9vNY)

So basically I don't need all these difficult resolutions requiring sweat & discipline.  I simply need to stand correctly under better lighting?  SO much easier! Good to know.  Screw it, I'm outta here to go practice my posing! 
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 13, 2015, 06:43:16 PM

What part of CO are you in?

North of Denver.  Not too far from MMM HQ.
Title: Re: Strength & Fitness 2015
Post by: Primm on January 13, 2015, 06:45:38 PM
The only way I'm ever gonna get a six pack...

(http://cliff.hostkansas.com/images/2012/217i2x.jpg)
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on January 13, 2015, 08:31:48 PM
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:

* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 08:55:58 PM
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:

* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 13, 2015, 08:59:03 PM


Edited to add: I worked out this afternoon! Still on track.

That should have been it's own post. Way to rock it!!
Title: Re: Strength & Fitness 2015
Post by: Zikoris on January 13, 2015, 10:36:50 PM
So here's where I'm at as of January 13th:

Kicking at 4'6 3/8. I'm 5'4 tall, so another 10-ish inches to go to reach head height. I'm kicking next to a wall and getting my boyfriend to mark the spot, like how kids measure their growth.

When I "split" my crotch is 6 inches from the ground.

My balance in retire still sucks ass. 2-3 seconds. Fortunately, it's easy to practice - just jump up onto the ball of one foot whenever.
Title: Re: Strength & Fitness 2015
Post by: Ascotillion on January 14, 2015, 04:29:31 AM
I went to the gym for the first time today. Leg day with my two buddies who took me through their exercises and helped out my form. It was hard work (especially squats) but I feel pretty accomplished!



Now off to bed for a year or so.
Title: Re: Strength & Fitness 2015
Post by: Primm on January 14, 2015, 05:02:56 AM
I went to the gym for the first time today. Leg day with my two buddies who took me through their exercises and helped out my form. It was hard work (especially squats) but I feel pretty accomplished!



Now off to bed for a year or so.

Nice work! Just make sure you have easy access to a disabled toilet for the next couple of days. You know, the ones with grab rails to drag yourself up from. Because your legs will be incapable of performing this feat for a little bit.
Title: Re: Strength & Fitness 2015
Post by: starbuck on January 14, 2015, 05:36:57 AM
  • Handstand (without a wall!)
I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!

If I can manage it, I will certainly take a picture and post! The balance aspect of the handstand is what will probably be the hardest. I have terrible balance and my core muscles need some work. Hopefully the regular yoga will help. That, and practice practice practice! And making an ass of myself in the class exercise room at my gym.
Title: Re: Strength & Fitness 2015
Post by: NinetyFour on January 14, 2015, 07:24:07 AM
OK--taking a selfie while doing a handstand will REALLY be badass!!!
Title: Re: Strength & Fitness 2015
Post by: starbuck on January 14, 2015, 07:53:23 AM
OK--taking a selfie while doing a handstand will REALLY be badass!!!
LOL well I was thinking of taking a still from a video on my iphone. Or even having someone else take the photo. I don't think I can manage a one-handed handstand no matter how much I work at it! :)
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 14, 2015, 08:38:00 AM
This has been a large part of my life for about 4 months now. Probably my least favourite part of my fitness regimen, the exercise bike portion. I am sick of this view...but it has been a GREAT FAT BURNER (I was 235 when I started this journey, now 190)...I will stick with it until June 19th...along with the exercise bike, I will mix in a 10k run on alternating days.  Then weight lifting...phew!

I started all this the very day after I quit my job, back in September. Reaching a high level of fitness was goal #1 on my post-ER "to do" list.

It's great to have company in this journey.



Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 14, 2015, 10:03:56 AM
Edited to add: I worked out this afternoon! Still on track.
That should have been it's own post. Way to rock it!!
You are nothing if not an awesome cheerleader, Jordanread! :)

I took some "before" pics, but I don't know if I'm brave enough to post them. Did my stomach no favors with the lighting ;) They did help me see LOVE HANDLES! By far the least attractive addition that I would love to get rid of. I'm worried that the core workout and abs I add in at the end of T25 aren't addressing the sides enough, but we will see...

Side/ab workouts have zero relation to love handles. Love handles are fat. You can't lose fat in one particular spot by exercising the muscles below it. Fat is lost generally.

Oh, good to know! That makes me feel more productive regarding my general workouts. I'm excited to see how the weight is doing next time I'm near a scale. I've been thinking lately about buying a scale, but I'm not a huge fan of having one in the house.

I went to the gym for the first time today. Leg day with my two buddies who took me through their exercises and helped out my form. It was hard work (especially squats) but I feel pretty accomplished!

Isn't it a great feeling! Keep it up!

If I can manage it, I will certainly take a picture and post! The balance aspect of the handstand is what will probably be the hardest. I have terrible balance and my core muscles need some work. Hopefully the regular yoga will help. That, and practice practice practice! And making an ass of myself in the class exercise room at my gym.

I was imagining that a headstand would be core, and that a handstand would be a lot of arm and shoulder strength, but either way I can definitely see a strong core being essential. Seems a strong core is essential for most things! Video of the attempts would probably be almost as awesome as a picture of your final success ;-)
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 14, 2015, 11:05:02 AM
Today is one of the very rare days where I am having a hard time motivating myself to get to the gym. Not even an extra cup of strong coffee is rousing me from my current feeling of lethargy. Wife and I ran 10k last night and for some reason my legs hurt more than normal. And today is supposed to be my "legs" weight training day. Ugh....

Now if I could only get some cheese with this "whine". ;)
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 14, 2015, 11:12:47 AM
Today is one of the very rare days where I am having a hard time motivating myself to get to the gym. Not even an extra cup of strong coffee is rousing me from my current feeling of lethargy. Wife and I ran 10k last night and for some reason my legs hurt more than normal. And today is supposed to be my "legs" weight training day. Ugh....

Now if I could only get some cheese with this "whine". ;)

I feel you. Did my standard bike ride yesterday, plus squats and pullups, plus the Les Mills HIIT 2 w/ the GF. My legs wish they had the consistency of jelly.
Title: Re: Strength & Fitness 2015
Post by: rocketpj on January 14, 2015, 11:57:30 AM
No gym for me this week.  The flu hit our house like a damn hurricane.  Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends).  However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.

This weekend will be the first of my 'added' workouts though.  I plan to combine trips to the community centre gym with workouts here at home using my kettlebells and body stuff.  I'll let you know how it goes.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 14, 2015, 12:03:22 PM
I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.

Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.

Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.

Alternating days, 5 days a week:

A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.

B) Home Day
--- 30 minutes of pilates or yoga video.

I'm also working on the input side, with improved eating habits.

Any thoughts/suggestions?
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 14, 2015, 12:10:03 PM
I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.

His other love is kettlebells - any particularly good videos or other online primers on how to approach those?
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 14, 2015, 12:13:40 PM
No gym for me this week.  The flu hit our house like a damn hurricane.  Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends).  However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.

Hope you feel better!


I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.

Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.

Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.

Alternating days, 5 days a week:

A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.

B) Home Day
--- 30 minutes of pilates or yoga video.

I'm also working on the input side, with improved eating habits.

Any thoughts/suggestions?

Besides the rows, are there any other workouts you are doing to focus on your spinal muscles? I didn't even know that was a thing until I started reading about bridges, but after a bit more research, well developed and regularly worked spinal muscles do an outstanding job of protecting the spine (and therefore back flare-ups). Oh, and I do know that the yoga probably helps too.

I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.

His other love is kettlebells - any particularly good videos or other online primers on how to approach those?

Look for anything by Pavel Tsatsouline. He is something like a god when it comes to kettlebells.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 14, 2015, 01:03:48 PM
No gym for me this week.  The flu hit our house like a damn hurricane.  Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends).  However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.

Yikes, that sucks. Glad you're on the upswing.

I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.

Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.

Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.

Alternating days, 5 days a week:

A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.

B) Home Day
--- 30 minutes of pilates or yoga video.

I'm also working on the input side, with improved eating habits.

Any thoughts/suggestions?

Besides the rows, are there any other workouts you are doing to focus on your spinal muscles? I didn't even know that was a thing until I started reading about bridges, but after a bit more research, well developed and regularly worked spinal muscles do an outstanding job of protecting the spine (and therefore back flare-ups). Oh, and I do know that the yoga probably helps too.

The weightlifting includes machines for abs and back extensions, but otherwise it doesn't have a lot of core/spinal. I've been avoiding the machines that twist because that seems like just the kind of thing that would trigger a flare-up. Maybe if I started super light.

The yoga and pilates videos I'm using are both programs specifically for targeted to back and core strength, as well as stretches for upper and lower back, glutes, and piriformis. I don't know that they specifically target spinal muscles, but it feels like they get engaged throughout.

Perhaps adding some bodyweight spinal muscle exercises on my home days would be smart. A quick Google search gave me a list (http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm) of exercises to do. Most of them are actually things that are already included in the yoga and pilates programs, but I could add those that are missing (side plank, squats, hip lifts, and oblique twist).
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on January 14, 2015, 07:47:39 PM
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:

* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.

I need to lose about 45 lbs. I have done this before and I can do it again. The first six weeks are the hardest. You all are very inspiring and I definitely need a group to help me stay on track. Mini goal #1: update the MyFitnessPal app on my phone.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 14, 2015, 08:22:15 PM
I'm in! I would like to dramatically improve my strength and fitness this year. Goals:

* Regular vitamin consumption
* Go for a walk each weekend day
* Drink a gallon of water a day
* Track my food
* Lose 1 lb/week (on average).
* Reclaim my lunch hours for ME--exercise time or not
* Visit the gym for weights 2x week
I'll get you added to the tracking post tomorrow. Since this is a year long gauntlet, are you sure you need to lose 52lbs (1lb/week)? Just trying to make sure people are in this for the year.

I need to lose about 45 lbs. I have done this before and I can do it again. The first six weeks are the hardest. You all are very inspiring and I definitely need a group to help me stay on track. Mini goal #1: update the MyFitnessPal app on my phone.
I'll leave it as is then. And for macro nutrient tracking (ratios for me) I love myfitnesspal.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 14, 2015, 08:30:55 PM
I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.

Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.

Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.

Alternating days, 5 days a week:

A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.

B) Home Day
--- 30 minutes of pilates or yoga video.

I'm also working on the input side, with improved eating habits.

Any thoughts/suggestions?

If it doesn't aggravate your back, you might consider doing more intense intervals with both the walking and the rowing.  Like instead of one walk stretch followed by one stretch of slow running, try one minute walking, one minute running a little faster (or whatever you're able to do).  You can then work on increasing the running intervals as you gain fitness.  Much of the research coming out now indicates that shorter bursts of more intense exercise are more effective for building fitness.

I'm not a fan of the weight machines at all.  Many of them force you to do the exercise with poor biomechanics and only allow a single plane of movement, so just the large target muscles are involved, and small stabilizers and secondary muscle groups don't come into play.  The machines can be good as a starting point just to get into the gym and in the habit of lifting, but think of them as a jumping off point to move to compound lifts with free weights if you can, for a more efficient and effective (and fun!) workout.
Title: Re: Strength & Fitness 2015
Post by: NinetyFour on January 15, 2015, 06:21:21 AM
I want to lose 15 - 20 pounds.

I am recovering from a broken fibula, torn ligaments in my ankle, and torn stuff in my knee (that all happened in September), and from shoulder surgery (left) on 12/22.  So, right now, I am just happy to be walking again (still with some ankle/foot pain and knee weirdness). I might be able to lose 10 pounds just by returning to my usual lifestyle--walking everywhere.  I don't think I will be able to bike for at least 2 more months.

I am doing rotator cuff exercises for my right shoulder.  I already had it repaired 6 years ago, and am determined to take care of my RCs so as to avoid any future RC surgeries!

Good luck to everyone with their fitness and strength goals.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 15, 2015, 06:49:26 AM
Perhaps adding some bodyweight spinal muscle exercises on my home days would be smart. A quick Google search gave me a list (http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm) of exercises to do. Most of them are actually things that are already included in the yoga and pilates programs, but I could add those that are missing (side plank, squats, hip lifts, and oblique twist).

Those look like pretty good options to add, and if you remember the focus while doing the ones you already do w/ yoga & pilates, I think you should be able to takes some steps to prevent back issues.

I want to lose 15 - 20 pounds.

I am recovering from a broken fibula, torn ligaments in my ankle, and torn stuff in my knee (that all happened in September), and from shoulder surgery (left) on 12/22.  So, right now, I am just happy to be walking again (still with some ankle/foot pain and knee weirdness). I might be able to lose 10 pounds just by returning to my usual lifestyle--walking everywhere.  I don't think I will be able to bike for at least 2 more months.

I am doing rotator cuff exercises for my right shoulder.  I already had it repaired 6 years ago, and am determined to take care of my RCs so as to avoid any future RC surgeries!

Good luck to everyone with their fitness and strength goals.

Sorry to hear about your injuries, but glad you are on the mend. I've got your weight loss goal added. What happened, if you don't mind sharing?
Title: Re: Strength & Fitness 2015
Post by: NinetyFour on January 15, 2015, 07:00:02 AM
[quote author=jordanread link=topic=28879.msg518300#msg518300
Sorry to hear about your injuries, but glad you are on the mend. I've got your weight loss goal added. What happened, if you don't mind sharing?
[/quote]

Fell during ice hockey camp in June (shoulder), and was roughed up in an ice hockey game in September (fiblua/ankle/knee).  Maybe it's time to hang up the skates!
Title: Re: Strength & Fitness 2015
Post by: tmac on January 15, 2015, 07:29:21 AM
If it doesn't aggravate your back, you might consider doing more intense intervals with both the walking and the rowing.  Like instead of one walk stretch followed by one stretch of slow running, try one minute walking, one minute running a little faster (or whatever you're able to do).  You can then work on increasing the running intervals as you gain fitness.  Much of the research coming out now indicates that shorter bursts of more intense exercise are more effective for building fitness.

I'm not a fan of the weight machines at all.  Many of them force you to do the exercise with poor biomechanics and only allow a single plane of movement, so just the large target muscles are involved, and small stabilizers and secondary muscle groups don't come into play.  The machines can be good as a starting point just to get into the gym and in the habit of lifting, but think of them as a jumping off point to move to compound lifts with free weights if you can, for a more efficient and effective (and fun!) workout.

Intervals! Yes! Excellent idea. There'd been something not right about the treadmill portion in particular, and I think that'll fix it, plus give me that greater efficacy.  I'll start today. Thanks!

Thanks for the heads-up about weight machines. I'm a total noob. I'll pay attention to the secondary muscle issue and move into free weights when I'm ready. There are a couple of machines that do seem to have more of a floating bar, so maybe those are better at engaging those other muscle groups.

Perhaps adding some bodyweight spinal muscle exercises on my home days would be smart. A quick Google search gave me a list (http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm) of exercises to do. Most of them are actually things that are already included in the yoga and pilates programs, but I could add those that are missing (side plank, squats, hip lifts, and oblique twist).

Those look like pretty good options to add, and if you remember the focus while doing the ones you already do w/ yoga & pilates, I think you should be able to takes some steps to prevent back issues.

That would be awesome. I've been averaging one 3-week episode of severe pain per year, so I'm really intent on taking care of it once and for all. One of the helpful things the yoga video instructor does is to remind you to think about what you want to get out of your yoga practice each time, so that's my opportunity to remind myself to really focus on the core.

Thanks for the help!
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 15, 2015, 08:25:13 AM
That would be awesome. I've been averaging one 3-week episode of severe pain per year, so I'm really intent on taking care of it once and for all. One of the helpful things the yoga video instructor does is to remind you to think about what you want to get out of your yoga practice each time, so that's my opportunity to remind myself to really focus on the core.

Thanks for the help!

Not sure where your back pain is specifically, but I used to have a lot of back pain from sitting at a computer all day, specifically the effort of holding my arms floating in front of my body. I've found that a long drive will cause similar pain. Side planking helped, but one exercise helped the most. I don't even know what to call it, but I used a weight machine at the gym that had handles on ropes that you could pull in different directions, and I'd set the weight to way more than my body weight so it could hold me, stand with my feet forward and lean back so I was at an angle, and then pull myself up. I guess you'd call it angled pull up? (Yup, Google images confirms that's what it's called http://beyondfitness.co/?attachment_id=845)

Anyway, that was a great one for my back, and the cause of my pain is such a common one I think it could help most people. Also, plus one for intervals and for moving away from two directional weight machines to free weights or machines like I described above that don't stabilize you while you workout. Good luck!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 15, 2015, 08:50:26 AM
I particularly like mixing free weights and machines. I prefer free weights and they comprise about 70% of my strength training program...for chest, biceps, and shoulders I find free weights work best. But some of the machines, particularly for lats (pulldowns) and triceps (cable pushdowns), work really well.

My lower body has always been comparatively weaker than my upper - my kayaking hobby has always maintained my upper body to a certain degree - leaving the legs a bit "toothpicky". I need to address this.  Also, I don't feel all that comfortable doing squats with a barbell on my back - so the sit down leg press machine is also a favourite of mine. Just feels safer...maybe once my legs beef up a bit I will move to some traditional squats...

Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 15, 2015, 09:51:17 AM
I particularly like mixing free weights and machines. I prefer free weights and they comprise about 70% of my strength training program...for chest, biceps, and shoulders I find free weights work best. But some of the machines, particularly for lats (pulldowns) and triceps (cable pushdowns), work really well.

My lower body has always been comparatively weaker than my upper - my kayaking hobby has always maintained my upper body to a certain degree - leaving the legs a bit "toothpicky". I need to address this.  Also, I don't feel all that comfortable doing squats with a barbell on my back - so the sit down leg press machine is also a favourite of mine. Just feels safer...maybe once my legs beef up a bit I will move to some traditional squats...

To put a finer point on it, I think the cable equipment provides good exercise, and I don't really group them with The Machines because they don't lock in the range of movement in the same way (e.g. the lat pulldown machine has a rigid range of motion, the cable pulldown does not).

Jon Snow, here is a good article on the leg press machine.  http://www.burnthefatinnercircle.com/members/Leg-Press-Machine-Q-A.cfm  Maybe a strategy is to do shallower, heavier "lifts" on the machine, and deeper squats with a lighter weight would be a good strategy? Squatting butt to the floor with just the bar is surprisingly effective, and a good range of motion exercise.  Also, deadlifting might feel safer since the worst thing that can really happen is dropping the weight from thigh height (assuming you aren't trying to overload your lift). 
Title: Re: Strength & Fitness 2015
Post by: Grid on January 15, 2015, 10:04:52 AM
I particularly like mixing free weights and machines. I prefer free weights and they comprise about 70% of my strength training program...for chest, biceps, and shoulders I find free weights work best. But some of the machines, particularly for lats (pulldowns) and triceps (cable pushdowns), work really well.

My lower body has always been comparatively weaker than my upper - my kayaking hobby has always maintained my upper body to a certain degree - leaving the legs a bit "toothpicky". I need to address this.  Also, I don't feel all that comfortable doing squats with a barbell on my back - so the sit down leg press machine is also a favourite of mine. Just feels safer...maybe once my legs beef up a bit I will move to some traditional squats...

Why exactly do squats feel more dangerous?  Do you not have an opportunity to work with some kind of squat rack that catches the weight when you fail?
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 15, 2015, 10:27:11 AM
My winter blues set in the last couple of days so I havent done much, but tonight, back to the gym I go, regardless of how I feel.  I feel myself progressing and I dont want to lose the little bit I have gained.   I should probably get myself a sun lamp or something.
Title: Re: Strength & Fitness 2015
Post by: norabird on January 15, 2015, 12:06:35 PM
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 15, 2015, 12:13:04 PM
I hear ya on the running and knee pain, Norabird...last year while in Mexico I experienced some of the most crippling knee pain I've ever had. Had to stop our morning jogs...couldn't play tennis, and couldn't even walk on the soft beach sand.

Fast forward to this year. I am running up a storm with nary a knee twinge. My conclusion? I was carrying too much fat around my gut and my knees were trying to tell me this...because having lost the equivalent of a toddler strapped to my waist, I am having no knee problems whatsoever.
Title: Re: Strength & Fitness 2015
Post by: KS on January 15, 2015, 12:55:26 PM
... but what I really need to figure out this year is how to handle running without injuring my knees.

Not a bad idea to go see the doctor, if it's not a hassle to do so. "Runner's knee" is one pretty common possibility (I'm not a doctor, or a runner, but my runner husband and I have both been told we have this, at different times in our lives) Usually caused by weakness in some of the supporting muscles that help your kneecap track properly, so they can at least give you some physical therapy exercises to try and see if it helps you to strengthen those up. Worth a try anyway since it's an easy and non-invasive way to solve the problem!
Title: Re: Strength & Fitness 2015
Post by: b4u2 on January 15, 2015, 12:59:12 PM
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.

I've had a lot of knee/shin/foot issues the past few years and the thing that really worked for me was compression sleeves. I went to Dick's Sporting Goods and bought Shock Doctor brand. My shin splints are gone. My knees are better but on heavy running/lifting (leg day) days I put the sleeves on for just in case. I have plantar fascitiss in my left foot so I wear Burkinstoks inserts. My spelling of some of this is terrible.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 15, 2015, 03:06:24 PM
Another workout down, one more to go tomorrow. I have never looked forward to our Red Wine Friday tradition more than tomorrow night.

Not only the workouts, but a week dominated by eating dark rye crisps, cans of tuna (no mayo allowed), dodgy tasting protein shakes, and dishes dominated by lentils and chickpeas....I'm ready for some hearty food to go with that bottle of fine red sittin' in the wine rack.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 15, 2015, 03:57:15 PM
The thing that helped the most with my running pain (hips and knees) was running in minimalist shoes. I know there's some debate about them, but they've really helped me (and my husband). And that's at my highest weight of almost 250. It encouraged me to run with less bounce in my step. If I could do that in regular cushioned shoes, I'd be fine, but I always slip back into old bouncy habits which is very jarring. With the shoes, I'm more glidy. If that's a word.

Gym today. Intervals felt GREAT and I understand what you guys were saying about the problem with machines. I'll check out the options for free weights once I've gotten into the swing of things.


Credaholic, my pain is due to some bulging discs in my low back, which causes back spasms and sciatic pain. I also have some significant numbness in my right leg. Maybe I could do a similar exercise to what you describe under a low bar? Or do you think the wobbliness of the rope is useful? Our local walking path has exercise stations, and one of them has a low bar that I could do a sort of hanging reverse push-up.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 15, 2015, 05:47:59 PM
The thing that helped the most with my running pain (hips and knees) was running in minimalist shoes. I know there's some debate about them, but they've really helped me (and my husband). And that's at my highest weight of almost 250. It encouraged me to run with less bounce in my step. If I could do that in regular cushioned shoes, I'd be fine, but I always slip back into old bouncy habits which is very jarring. With the shoes, I'm more glidy. If that's a word.

As someone who has never had really debilitating injuries (possibly because of the following?), I swear by minimalist shoes. I haven't worn 'real' shoes for almost two years. I do lots of hiking and mountaineering, and they've always made me feel better. I wear Vibrams during the summer, fall, and spring, and do VivoBarefoot during the winter. Here is the thing, though: I have better balance, and a better understanding as to what I'm walking on. Fun (and totally irrelevant) anecdotal evidence:

I went up a killer road to 'rescue' my friend's son's car. They got stranded while he was wearing minimalist footwear, and walked over an hour after sunset to get a cell signal to call for help. He was fine, and I came in the next day while he was wearing some combat boots to recover his vehicle. Here is how that winded up (if you are confused, look at the angle of his knee, and the angle of his foot):

(https://lh4.googleusercontent.com/-WCfIvqzD9uQ/UaQc8L4wEhI/AAAAAAAAGlc/nWa73lZgm9s/w539-h719-no/IMG_20130527_191113.jpg)

Yeah, that shit is backwards.
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 15, 2015, 11:40:41 PM
The thing that helped the most with my running pain (hips and knees) was running in minimalist shoes. I know there's some debate about them, but they've really helped me (and my husband). And that's at my highest weight of almost 250. It encouraged me to run with less bounce in my step. If I could do that in regular cushioned shoes, I'd be fine, but I always slip back into old bouncy habits which is very jarring. With the shoes, I'm more glidy. If that's a word.

Gym today. Intervals felt GREAT and I understand what you guys were saying about the problem with machines. I'll check out the options for free weights once I've gotten into the swing of things.


Credaholic, my pain is due to some bulging discs in my low back, which causes back spasms and sciatic pain. I also have some significant numbness in my right leg. Maybe I could do a similar exercise to what you describe under a low bar? Or do you think the wobbliness of the rope is useful? Our local walking path has exercise stations, and one of them has a low bar that I could do a sort of hanging reverse push-up.

I've used a bar before when it was all I had, but I find the bar limits the range a little bit just at the end. You can only come up as far as the bar hitting your chest, whereas with cables you can go just a tiny bit further, and I think that tiny bit really utilizes those spine muscles. I'm no expert, just my experience and how I felt, but either way I hope it brings you some relief and strengthening!

Had my very best T25 workout ever today! Even my husband commented I'm getting good at this. It felt really good to push myself especially after yesterday's chopped up workout which I finally ended 2 minutes early due to screaming baby/frustrated husband. Still, I'm 100% on track. Tomorrow will be two perfectly completed weeks! Full disclosure, I'm leaving town midday tomorrow, so I'll provably do the Friday double on Sunday when we get back. I'm going to pretend that is what the calendar says to do.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 16, 2015, 05:52:18 AM
Good advice for altering set/rep count when increasing weight? I'm primarily interested in tone than pure mass, and the weights are pretty light, but my starting weight has already gone from 1 set of 10 to 3 of 10 and I forget what my physical therapist recommended when I increase the weight.

I was thinking of going back to 1/10 unless it felt easy after the first set, in which case doing 2/10, but not all the way to 3/10 for the first few times.

Thoughts?
Title: Re: Strength & Fitness 2015
Post by: b4u2 on January 16, 2015, 05:59:20 AM
I did Body Beast Bulk Chest last night. I really wanted to just lay down and take a nap but after a few minutes I made myself go and work out and it felt great!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 16, 2015, 09:47:08 AM
Good advice for altering set/rep count when increasing weight? I'm primarily interested in tone than pure mass, and the weights are pretty light, but my starting weight has already gone from 1 set of 10 to 3 of 10 and I forget what my physical therapist recommended when I increase the weight.

I was thinking of going back to 1/10 unless it felt easy after the first set, in which case doing 2/10, but not all the way to 3/10 for the first few times.

Thoughts?


I would prefer to let those more knowledgeable about strength training to answer your technical questions about sets/reps/weights...I am still in learning mode as well.

But I will say it has been my experience thus far that if you want to "tone" your various body parts there is nothing better than losing body fat. This means cardio, dietary discipline - in essence, eat less, move more.

I have been doing intense cardio and weight training for 5 months now, and I strongly suspect that my increasingly "toned" appearance has more to do with drastic reduction of body fat than it has to do with the increasing "quality" of my musculature.

I think that for folks with even average muscle mass, removal of excess body fat will make the biggest initial difference in achieving a leaner, toned looked.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 16, 2015, 09:50:12 AM
So I suck at this not drinking thing. Already screwed up...hard. Last night I had a six pack and pint of Captain. Grrr. Feel like shit today, so I'm forcing myself through my workout, and am going to find some errands to run on the bike. I was hoping just the accountability of posting here would have more of an effect. Oh well, back on the horse. I'm thinking of re-implementing wallet free weekdays, so I can't go and buy any booze. If I can make a not drinking habit stick...I'll be making huge progress on the tone and weight loss by literally doing nothing (i.e. not drinking). I kind of like that idea.

TGC, I agree with Jon_Snow. In my experience, diet greatly impacts your look. When I first switched to a primal lifestyle (ignore above ) I lost almost 40lbs without working out.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 16, 2015, 10:08:43 AM
@Jordanread.

Tsk, tsk, tsk...
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 16, 2015, 10:17:00 AM
@Jordanread.

Tsk, tsk, tsk...

That's not 'tsk' worthy. That is 'face punched by Felix Baumgartner on the way down' worthy.
Title: Re: Strength & Fitness 2015
Post by: johnny847 on January 16, 2015, 10:19:34 AM
@Jordanread.

Tsk, tsk, tsk...

That's not 'tsk' worthy. That is 'face punched by Felix Baumgartner on the way down' worthy.
Well Jordanread.....face punch!
Title: Re: Strength & Fitness 2015
Post by: ruthiegirl on January 16, 2015, 10:27:15 AM
So I suck at this not drinking thing. Already screwed up...hard. Last night I had a six pack and pint of Captain.

Oh hell, I would be in the ER after a night like that.  Not to be impolite, but what the fuck were you doing to yourself?
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 16, 2015, 10:35:55 AM
@Jordanread.

Tsk, tsk, tsk...

That's not 'tsk' worthy. That is 'face punched by Felix Baumgartner on the way down' worthy.
Well Jordanread.....face punch!

I was going to say that I want to make an emoji similar to this picture:
 (http://24.media.tumblr.com/tumblr_mcx8bx35wn1qeqirko1_500.jpg)

But then I realized that the tapatalk plugin is installed on this forum, so emoji109 and 43 should work:

So I suck at this not drinking thing. Already screwed up...hard. Last night I had a six pack and pint of Captain.

Oh hell, I would be in the ER after a night like that.  Not to be impolite, but what the fuck were you doing to yourself?


It wasn't self destructive or a sad depressed drinking fest (Not saying I'm not capable of easily becoming an alcoholic, though), I just have a ridiculous unmustachian tolerance to alcohol. Couple that with the fact that I love the taste, and even when drinking water I take a drink a couple times a minute. Plus I have a lot of fun when I'm drunk. That's not even anywhere near my record for a week night and still going to work the next day. So yeah, it's just mindless consumption. I think I'm going to leave my wallet in the vehicle my GF drives, that way I can't ride to the liquor store after work.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 16, 2015, 10:43:36 AM
Wowza. Well, good on you for fessing up.

Last night was a perfect storm of alcohol consumption for me -- the latest batches of hard cider and wine were ready to taste, I had a stressful day at work, and my great workout was leading to "I deserve it!" bullshit. But I stood firm! Booze on weekends only.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 16, 2015, 11:35:11 AM
Okay, tone was the wrong word. I just meant endurance, strength over long periods  of work versus body builder physique.

That's what I used to call tone, as in the tone of the muscle fibers, not tone as in beach physique.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 16, 2015, 12:13:48 PM
In my experience, incorporating some exercises that require some explosive movement/ballistics could be what you're looking for, Goblin.

So box jumps, deck squats, push press, kettlebell swings, that sort of thing.  Changing up the speed and range of motion on a maneuver seems to tax the system in different way than just increasing the same type of work (either reps or weight) can.
Title: Re: Strength & Fitness 2015
Post by: SCUBAstache on January 16, 2015, 08:57:59 PM
Here are my 2015 fitness goals:

-1 set of 10 dead hang pull-ups (currently at 2, PR was 8 in 2013)
-<7 minute mile (I've always been an long slow distance girl...probably around 8:30 now)
-<25 minute 5k (28ish now)
-25 good form tricep push ups (the wide, chest pull ups are MUCH easier for me, 0 now)
-be able to do a pistol squat with each leg (0, never been able to do this)

More generally, I just want to be more active this year and get back into a decent workout routine of lifting, running, biking, swimming and body weight exercises. I more or less took the last quarter of 2014 off (bad for body, mind and soul!) so it's time to get back to it!  I'm thankful I did at least stick to my mostly low-fat vegan diet, so at least I didn't pack on the pounds - though I'm sure my body fat % went up!  I also struggle with flexibility - perpetual tight hamstrings and hips so I need to work on that, too.

Good luck achieving your goals everyone!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 17, 2015, 10:33:15 AM
Well, after a Friday night enjoying some home made Pad Thai and some nice red wine, I find myself reflecting back on my week of workouts. It is Saturday morning and I can FEEL the effects of the. week of cardio and weight training. A general numbness in some muscle groups, and a bit of soreness in others. My wife and I are going to do a modest road run this weekend sometime, but mostly it will be a weekend dominated by rest and recovery and football (Seahawks!!!).

This was my week:

Monday: Stationary bike - 10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Tuesday: Stationary bike - 10 miles. 7 mile road run. Strength training: chest, shoulders, triceps
Wednesday: Stationary bike - 10 miles.  Strength training: legs, abs
Thursday: Stationary bike -10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Friday: Stationary bike - 10 miles. Strength training: chest, shoulders, triceps

It was my intention to keep this up until June...until I realized that if I am going to be successful in getting my garden/orchard going I will have to curtail this routine in the Spring.  I will be out of the city for long stretches and there are no gym facilities on my little island, where my garden experiment will occur.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 17, 2015, 10:45:19 AM
It was my intention to keep this up until June...until I realized that if I am going to be successful in getting my garden/orchard going I will have to curtail this routine in the Spring.  I will be out of the city for long stretches and there are no gym facilities on my little island, where my garden experiment will occur.

I bet that gardening will generate some pretty good functional strength as well. Especially planting an orchard. :)

I'm feeling a little cabin-fever today, so I'm going to do some yoga and then head out for a run. And after dinner, some splashy pool time with the kids would be a great way to end the day.
Title: Re: Strength & Fitness 2015
Post by: NinetyFour on January 17, 2015, 12:07:01 PM
Well, after a Friday night enjoying some home made Pad Thai and some nice red wine, I find myself reflecting back on my week of workouts. It is Saturday morning and I can FEEL the effects of the. week of cardio and weight training. A general numbness in some muscle groups, and a bit of soreness in others. My wife and I are going to do a modest road run this weekend sometime, but mostly it will be a weekend dominated by rest and recovery and football (Seahawks!!!).

This was my week:

Monday: Stationary bike - 10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Tuesday: Stationary bike - 10 miles. 7 mile road run. Strength training: chest, shoulders, triceps
Wednesday: Stationary bike - 10 miles.  Strength training: legs, abs
Thursday: Stationary bike -10 miles. 5 mile treadmill run. Strength training: arms, back, abs
Friday: Stationary bike - 10 miles. Strength training: chest, shoulders, triceps

It was my intention to keep this up until June...until I realized that if I am going to be successful in getting my garden/orchard going I will have to curtail this routine in the Spring.  I will be out of the city for long stretches and there are no gym facilities on my little island, where my garden experiment will occur.

Are you able to do some mountain biking on your island property?  Or even create a cool mountain biking course?
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on January 17, 2015, 01:53:25 PM
Just wanted to update you guys about half way through the month.

Down 4 out of those 15 lbs I need to lose.

I hit a 300lb bench, 365lb squat, 415lb deadlift. Still a ways to go =D
Title: Re: Strength & Fitness 2015
Post by: Hedge_87 on January 17, 2015, 03:12:50 PM
I've not been doin very good so far. We've had some crap happen at work and I've been working long hours. I'm all caught up though today and ready to hit it hard first thing tomorrow  morning. I'm going to start of this year with actually completing p 90 then hopefully transition into some barbell exercises after I complete that. Because I'm so out of shape I'm going to spend next month doing only half of the workout so I don't make myself so sore I can't move. then I'll start doing the full workouts and follow the program. I took a before picture but I'm to computer illiterate to get it posted.
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 17, 2015, 03:56:09 PM
I havent been to the gym in about 4 days.  So, today I forced myself to go.  I am only using the treadmill for now until I build up some and then I will move on.  Well, also some kettlebells too.  One of my goals is to teach myself how to run.  So, I walk and then just run for a min or so only a couple of times.  Well, today, I left the speed on 3.0 and just ran at the slow speed. I was able to go about 6 to 10 mins at least 3 times.  I was always trying to run at a higher speed and would run out of steam.  It dawned on my today that I should keep it low and build up stamina.  I found the lightbulb.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 17, 2015, 04:15:46 PM
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.

I went ahead and added some general goals for you. Take a look at them and let me know if you would like to modify them to something more specific. I can't think of anything besides the stuff in Convict Conditioning regarding building up the joints, and those don't necessarily speak to high impact things like running. Granted, it is designed to enable you to safely do one legged squats...Boarder42 just went through the Convict Conditioning 2 book, which has a higher focus on joint strength. It's been a while since I've read it, so he might chime in (hint). The other thing I was thinking about was from the Primal Blueprint. Running uphill apparently is less impactful on the knees and ankles, and running in sand or on grass would be even better. Just random thoughts from someone who's hate for running burns with the power of...5 suns (ish).

Here are my 2015 fitness goals:

-1 set of 10 dead hang pull-ups (currently at 2, PR was 8 in 2013)
-<7 minute mile (I've always been an long slow distance girl...probably around 8:30 now)
-<25 minute 5k (28ish now)
-25 good form tricep push ups (the wide, chest pull ups are MUCH easier for me, 0 now)
-be able to do a pistol squat with each leg (0, never been able to do this)

More generally, I just want to be more active this year and get back into a decent workout routine of lifting, running, biking, swimming and body weight exercises. I more or less took the last quarter of 2014 off (bad for body, mind and soul!) so it's time to get back to it!  I'm thankful I did at least stick to my mostly low-fat vegan diet, so at least I didn't pack on the pounds - though I'm sure my body fat % went up!  I also struggle with flexibility - perpetual tight hamstrings and hips so I need to work on that, too.

Good luck achieving your goals everyone!


I've got you added. Glad to have you here.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 18, 2015, 04:48:03 PM
Almost cut my Run short today... Glad I set some resolutions on here & have this group to report back to!  Was enough incentive to kick my butt into finishing.

It was a gorgeous, but windy day out.  DH & I headed out on our bikes together (biking is pretty new for us.)  Can't believe we rode 15 miles!!! 

We stopped at the 11 mile mark to share a pint of local micro-brew beer out on the sunny patio. Sweet! Cheating, I know, but still am astounded I rode 15 miles in that crazy wind!

My little Black Lab recognizes "workout clothes" & was losing her mind when we got home.  So I took off my bike helmut & put on a running cap & headed right back outside. 
WTH?!?!  My legs wouldn't work right.  My gait was all wonky.  I was trying to run, but I'm pretty sure it looked more like a *Monty Python silly-walk* 

Don't know how triathletes do "brick" workouts.  Oh well, managed to run 2.25 miles. 
Now I'm starving!!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 18, 2015, 04:57:41 PM
Almost cut my Run short today... Glad I set some resolutions on here & have this group to report back to!  Was enough incentive to kick my butt into finishing.

It was a gorgeous, but windy day out.  DH & I headed out on our bikes together (biking is pretty new for us.)  Can't believe we rode 15 miles!!! 

We stopped at the 11 mile mark to share a pint of local micro-brew beer out on the sunny patio. Sweet! Cheating, I know, but still am astounded I rode 15 miles in that crazy wind!

My little Black Lab recognizes "workout clothes" & was losing her mind when we got home.  So I took off my bike helmut & put on a running cap & headed right back outside. 
WTH?!?!  My legs wouldn't work right.  My gait was all wonky.  I was trying to run, but I'm pretty sure it looked more like a *Monty Python silly-walk* 

Don't know how triathletes do "brick" workouts.  Oh well, managed to run 2.25 miles. 
Now I'm starving!!

Ha! It took a bit for my pups to realize that they don't always get to come with while biking. Running that distance by itself is impressive in my book, but after a 15 mile ride? Hell yeah! Also, as long as you aren't doing the no drinking bit of this gauntlet, a micro brew is totally fine. As a matter of fact, it's an integral part of the cycling culture here in Colorado. :-)
Title: Re: Strength & Fitness 2015
Post by: Daisy on January 18, 2015, 05:07:27 PM
Another workout down, one more to go tomorrow. I have never looked forward to our Red Wine Friday tradition more than tomorrow night.

Not only the workouts, but a week dominated by eating dark rye crisps, cans of tuna (no mayo allowed), dodgy tasting protein shakes, and dishes dominated by lentils and chickpeas....I'm ready for some hearty food to go with that bottle of fine red sittin' in the wine rack.

Why the no mayo? Ever since I found a recipe on these forums on do-it-yourself mayo, I find it quite healthy.

Look up "immersion blender mayo". It's super easy to make! Ingredients are one egg, almost a cup of olive oil, mustard, dash of lemon, salt, pepper. Then you can add almost anything else to flavor it such as roasted red peppers, garlic, etc. I've made it a few times since coming across the recipe.

True I would steer clear of store bought mayo with a thousand strange ingredients on the list, but the homemade mayo is stuff I would eat anyways! And it tastes so much better than store bought. I never really ate much mayo before, but now it's slowly creeping its way into my diet (to make grilled chicken salad, topping a homemade lentil veggie burger, etc.).
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 18, 2015, 07:24:13 PM

Why the no mayo? Ever since I found a recipe on these forums on do-it-yourself mayo, I find it quite healthy.

Look up "immersion blender mayo". It's super easy to make! Ingredients are one egg, almost a cup of olive oil, mustard, dash of lemon, salt, pepper. Then you can add almost anything else to flavor it such as roasted red peppers, garlic, etc. I've made it a few times since coming across the recipe.

True I would steer clear of store bought mayo with a thousand strange ingredients on the list, but the homemade mayo is stuff I would eat anyways! And it tastes so much better than store bought. I never really ate much mayo before, but now it's slowly creeping it's way into my diet (to make grilled chicken salad, topping a homemade lentil veggie burger, etc.).

That sounds delish!  I especially like the option of fooling around with the flavors with different add-ins. 
Thanks for the suggestion!
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 18, 2015, 09:57:10 PM
Ok, I took some measurements and will need some feedback here. I had assistance but neither of us are experts. We're pretty sure we did the right ones, but we are not confident in the hip measurement (if that is even important for men). We measured my waist at the belly button, which is the fattest part with all the awesomeness of beer and love handles. Apologies in advance for using the better metric system (I'm not in the US right now), but I did the conversions and added them.

Height: ~1.75m/~5'9"
Weight: UNK. I'm probably in the 190s, but I wouldn't be shocked if it is high 180s
Shoulders: 127 cm/50 in
Chest: 106 cm/41.73 in
Waist: 90 cm/35.43 in
Hip?: 91 cm/35.82 in
Bicep: 35 cm/13.77 in
Neck: 39 cm/15 in
Body Fat: 20% ----------> THIS IS ACCORDING TO THE US NAVY CALCULATOR, VERY APPROXIMATE

Does that give anyone an idea of where I am and what my metrics should be? Again, my goal is no more love handles/gut. I really don't trust the Navy's calculator, although I've been told it tends to overapproximate body fat, not under. Does anyone think it is realistic that I am at 20%? If so I only really have to drove ~5%, right? I don't know, I feel like I look higher than that...I feel like I have a lot further to go than 5%, how ever many lbs of fat weight that means. Seriously, just shoot straight - I'm not here for cheerleading, I'm here for accountability. Again, no gut and no love handles is what I want, as well as better overall fitness.

I've attached a headless picture to follow jordanreed's lead somewhat (sorry man, not gonna put my face out there). I apologize in advance for the low quality - it was taken by an old iPod that has seen better days. Please let me know where I should be aiming to reach my goals. Don't worry, I'm posting my picture so that means I'm thick skinned and can take your inputs.

What does your eating look like right now? Have you had any success/lack thereof with particular diets or eating habits in the past? Losing another 5% will surely involve some adjustment to that. I think nutrition is even more important than exercise for weight loss, but a good workout plan will help speed it along.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 18, 2015, 10:21:22 PM
I'll try to sleep then, I sleep noon-6pm or 1pm to 6pm normally.

is it more effective to target muscles (different ones) each day? I do the entire gambit each day I think. My normal routine is I do the 30 minute work out at Planet Fitness that does "everything", then another 30 minutes on whatever isn't as sore. If everything is sore, I sit down and ride a bike/climb stairs to slow catch my breath before going home. Should I just sit on a chair to rest? Or is the bike/stairs a good "cooling" down thing? I liked the bike since I can sit and kind of "flop" legs and watch news on tv. I know the trainer at planet fitness recommended I not do the 30 minutes/abs each day but he didn't say why and he isn't there anymore. Nothing on internet says it's bad that I do, most people just tend to focus on one area online for some reason. I see it as the same as people running daily/doing heavy lifts daily/etc. I just do everything daily, plus I'm not too good at it so it isn't that heavy (20-50lbs depending on what machine I'm using)?

Been absent for a bit, hope I can help. Yes, you are sleeping way too little. By far.

Secondly, it doesn't sound like you have much of a plan. Going by feel might be fine for a very experienced athlete who knows their body and knows their options, but if you are less experienced, it helps to have a plan. I'm not sure what you're doing among "everything," but I don't have an issue with doing full body. It's a better strategy than splitting body parts. However, you have to intelligently select your movements, loads, volume, and frequency.

It sounds like you're newer to this, so i'm going to recommend NOT going every day, especially since your sleep isn't enough to recover. It would be better to do 3-4 days, preferably non-consecutive.

I like to select movements by category, based on 1) lower body, 2) push, 3) pull. Make sure to balance category one with both quad dominant and hamstring dominant movements. Quad dominant examples are squats and lunges, a hamstring dominant example would be romanian deadlifts or glute/ham raises. Pushing is a gener l term that encompasses things involving the pecs, triceps, and anterior delts such as pushups, bench press, overhead press, handstands, planks, etc. a pull involves the back, and could include things like pullups, rows of any sorts, lat pulldowns, etc.

Those obviously aren't the only options, just examples. I would pick one from each category each day you workout. An example would be: lunges, pushups, rows. That's a super basic template. Make yourself an A-day and a B-day, maybe a C-day, and just cycle through them, with each day having different movements. I'm not big on traditional "ab" work because it just ends up being high repitition of low-value spinal flexion. But if you want to add midline stabilization (aka ab stuff) i would recommend things like hollow holds, planks, bird dogs, side planks, things that involve locking the midline as opposed to just crunching it.

Obviously i can't just write you a program, but i am happy to critique anything you decide on, whether it's your own interpretation, or one you found online.

As for your cooldown, i think 20-30 minutes at a low level on a bike is fine, even better than collapsing in a chair. I like to cooldown with things like the c2 rower or a bike, or even just walking, then finish with a bit of stretching if you choose to stretch.

You've probably guessed i'm not a huge fan of machines. I'd recommend looking into bodyweight programs, or if you want to lift, freeweight plus bodyweight.

My favorite lifting program, especially for beginners, is Wendler's 5-3-1. For bodyweight stuff, coach sommers' Foundation One and Handstand One do a great job of prepping a beginner body to handle some really cool stuff down the road.

I'll be back to catch up with this thread later. Trying not to fall asleep on it again for so long.
Title: Re: Strength & Fitness 2015
Post by: rocketpj on January 18, 2015, 11:06:51 PM
Dragged my sorry flu recovering carcass into the gym today to get back into the swing of things after a week away.  A bit sore as I pushed a little more than I should, but it felt/feels good.  Like anybody I have to be careful if I miss a week for sickness - 1 week can easily stretch into 3 months.

I'll be riding to work tomorrow, and I think I'll take the long ride home Tuesday night (which means no bus, and a 35k ride instead of 8k).  Unless it is sleeting or something.
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 18, 2015, 11:26:04 PM
First fail for me. I didn't get my two Friday sessions in today like I thought I could. We got back into town just in time to watch our team agonizingly and then amazingly secure their spot in the Super Bowl, and then I had to catch up with work. Oh well, a weekend away is bound to mess up my T25 schedule, and it was really only one day. I got in plenty of "weights" hauling kids around snowy sidewalks, and ran up a sledding hill pulling the two year old behind me on his Snow Racer for some cardio while we were away. I'll be back at it tomorrow, and possibly do two workouts to help make it up. I am very pleased to be seeing a big difference in calf muscle definition. I'd call that my first visual confirmation of the work I've been putting in!
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 19, 2015, 10:12:49 AM
I'm moving forward according to plan. 5 lbs down since New Years. Starting to get some nice definition.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 10:23:06 AM
I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.

His other love is kettlebells - any particularly good videos or other online primers on how to approach those?

Pavel of Dragon Door is a great KB resource. Any of his videos or articles will serve you well.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 10:26:42 AM
  • Handstand (without a wall!)
I want to see a pic when you make this one! That will be seriously impressive, and take some awesome upper body strength!

If I can manage it, I will certainly take a picture and post! The balance aspect of the handstand is what will probably be the hardest. I have terrible balance and my core muscles need some work. Hopefully the regular yoga will help. That, and practice practice practice! And making an ass of myself in the class exercise room at my gym.

Best thing I've found for building the handstand line is chest-to-wall handstands. The closer your hands are to the wall, the harder they become, but the focus is on the flat body line, tight abs, posterior pelvic tilt, etc. once you have good strength and endurance, you can use Yuri Marmerstein's "heel to toe" drill, where you pull off the wall and push back onto it using the heel of your palm and your fingers as the balance points. Build a great line and some endurance before working the balance though.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 10:30:38 AM
No gym for me this week.  The flu hit our house like a damn hurricane.  Monday was an absolute mess, yesterday wasn't bad and I'm functional enough to work today (with a little help from my Tylenol friends).  However if I go to the gym it might well kill me, so I'm going to let my body rest until Friday when I ride to the day job.

Hope you feel better!


I'm feeling yesterday's workout as well, in a good way. It's not painful to move around, but I'm sure feeling those muscles.

Can I check in with you guys about my current workout routine? I'd like some input on whether I'm going about it in a smart way, if you don't mind.

Workout Goals: 1) Build muscle for increased base calorie burning; 2) Strengthen my core and increase flexibility to prevent back flare-ups.

Alternating days, 5 days a week:

A) Gym Day
--- 15 minute treadmill, working my way back up to running. Yesterday, it was 8 minutes brisk walk, 7 minutes slow run.
--- Full circuit of weights. Started with weights set during gym orientation, slowly increasing as it gets easier.
--- 15 minute rowing machine. I'm just doing it at the speed and force that feels fluid. Yesterday, it was 20-21 strokes/minutes and I was breathing heavily by the end.

B) Home Day
--- 30 minutes of pilates or yoga video.

I'm also working on the input side, with improved eating habits.

Any thoughts/suggestions?

Besides the rows, are there any other workouts you are doing to focus on your spinal muscles? I didn't even know that was a thing until I started reading about bridges, but after a bit more research, well developed and regularly worked spinal muscles do an outstanding job of protecting the spine (and therefore back flare-ups). Oh, and I do know that the yoga probably helps too.

I can tell why Jacob at ERE loves the clean push press as a minimalist weight lift. That's a wonderful exercise that I'm really enjoying. Very practical as well.

His other love is kettlebells - any particularly good videos or other online primers on how to approach those?

Look for anything by Pavel Tsatsouline. He is something like a god when it comes to kettlebells.

Re: spinal muscles: anything that has you lock your spine in neutral under load will help. Those muscles' job is to preserve spinal integrity and avoid letting discs go flying out and such. My favorites include RDLs and back extensions (should be called hip extensions cause i only have people do them up to neutral, not to the point of lumbar extension), and surprisingly, pullups or body rows, because the lats play an overlooked role in spinal stabilization.

Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 10:39:08 AM
I've been good about the gym (I want to lose a few pounds but then to just maintain), but what I really need to figure out this year is how to handle running without injuring my knees. When I run at the gym it's only for 30 minutes, which I can handle, but when I run outside in the spring and summer I go farther, and I'm afraid that if I ramp up the distance too quickly then I'll reactivate a knee injury from last summer. I think it was overuse but never saw a specialist and am worried I'm going to keep hitting this issue! There is an orthopedic sports doctor at my doctor's office, so it would be easy for me to do a consult, just not sure there is enough information to go on for that--just a general twinging and feeling that it could easily get worse. Next year I'd like to do a half marathon--I'm not worried about the distance, but I am worried about my knees. Not sure how to address this. Going to see an orthopedist before the pain comes back? Ramping up my distance more slowly when my run length increases? For now I'm going to keep going to the gym (I use the stairmachine for 30 minutes or jog on the track for the same amount of time), but I know I need to address my knee if I want to keep at running. I never do strength training on my knees, maybe that's the missing link I need to get serious about. Cardio is easier for me to make a habit of.

Without seeing someone run it's hard to know for sure that caused it, but I see so many overuse knee injuries on runner's it's almost a joke. You're correct that you should be doing some strength training to help. At the very least, lunges and either RDLs or KB swings if you're comfortable with the movement, if not more.

As for ramping up, take a lot longer than you would think. You don't need to run every day, for starters. And not all of your runs should be long. I'd have just one long run per week (long being whatever you can handle with zero knee pain every time), and to reduce total volume, sprint another 2 days or so. Intervals with long rests, distances from 100m through 800m. Keep your total volume on sprint days at a mile (or less if you're just doing 100's and 200's). You'll find the sprinting makes you a much better distance runner, and keeps your odometer low.

I had a friend who ran ultras and he swore by just standing/walking for 8-12 hours a day. He worked retail, but he also suggests just taking a long walk through a nice part of town, stopping to eat and drink but not sitting, to build endurance without damaging an overused knee.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 10:41:54 AM
Good advice for altering set/rep count when increasing weight? I'm primarily interested in tone than pure mass, and the weights are pretty light, but my starting weight has already gone from 1 set of 10 to 3 of 10 and I forget what my physical therapist recommended when I increase the weight.

I was thinking of going back to 1/10 unless it felt easy after the first set, in which case doing 2/10, but not all the way to 3/10 for the first few times.

Thoughts?

In general:

1-5 reps for strength/power
6-12 reps for hypertrophy/joint prep
More for local muscle endurance

If you're rehabbing, imwould keep it light and start at something like 3 sets of 5 with a weight you can easily handle, and build to at least 3x10 or 5x10 before increasing load and repeating the process, but ask your PT what they want just to be sure.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 19, 2015, 11:34:33 AM
Here's a rsource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)

Seriously, explore not just this post put all the posts and videos he has on hanging. This is a great start no matter your skill level or goals with regards to shoulder strength. As he mentions, if you have injuries, are overweit, or are weak in the upper body, you'll want to start with your feet on the ground, which means finding a very low bar to hang from and having them out in front of you, flat, knee stacked over ankle. I reckon some of you folks can go straight to the active and passive hangs with feet suspended, though. If you glance through all the subsequent videos and progressions, you'll see hanging work can keep you busy for a few years, and will have huge impact on your shoulder health and pulling strength.

There is a challenge to do it for 7 mins for 30 days, which is great but even just integrating however much you can daily into your life will benefit a lot of the shoulder issues I'm seeing mentioned here. Ideally spend some time at least 3x daily hanging in one form or another. This is my step one stuff for getting people to their first pullup.
Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 19, 2015, 11:44:03 AM
Credaholic - are you seeing a difference in calf muscle definition only after starting this year? Or were you lifting/doing this program previously?

I started in November and then took 3 weeks off over Christmas/New Years. I wasn't sticking to the T25 calendar perfectly, but I was working out at least 3 times a week. Now I'm starting week 3 of trying to do the calendar perfectly. I'm going to try to work in two workouts today and tomorrow to make up for missing Friday. It's amazing how posting here and just saying I'm trying to do 5 weeks perfectly makes me want to accomplish it! Even though I'm not really mad at myself for missing one day due to traveling, I want to be able to say I DID IT!

Re: spinal muscles: anything that has you lock your spine in neutral under load will help. Those muscles' job is to preserve spinal integrity and avoid letting discs go flying out and such. My favorites include RDLs and back extensions (should be called hip extensions cause i only have people do them up to neutral, not to the point of lumbar extension), and surprisingly, pullups or body rows, because the lats play an overlooked role in spinal stabilization.

Any tips on doing back extensions at home? Seems like when you do them on the floor you start at neutral and them move into lumbar extension.
Title: Re: Strength & Fitness 2015
Post by: Grid on January 19, 2015, 05:55:18 PM
Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)

I have shoulders!  Thanks, interesting read.  I like the advocacy for people having the chance to do some hanging at any time.  I like the overarching idea as well of having continuous movement throughout the day, rather than just having one section of the day reserved for that part of our nature.  It's difficult enough to make the change to a standing desk in our current culture, let alone trying to introduce some exercises sporadically throughout the day if desired.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 19, 2015, 06:19:01 PM
Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)

I have shoulders!  Thanks, interesting read.  I like the advocacy for people having the chance to do some hanging at any time.  I like the overarching idea as well of having continuous movement throughout the day, rather than just having one section of the day reserved for that part of our nature.  It's difficult enough to make the change to a standing desk in our current culture, let alone trying to introduce some exercises sporadically throughout the day if desired.
I thought the same thing when I read that comment.

Also, I can't let a reference to standing desks go by without mentioning the below xkcd.

(http://imgs.xkcd.com/comics/standing.png)
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on January 19, 2015, 06:25:23 PM
Just wanted to update you guys about half way through the month.

Down 4 out of those 15 lbs I need to lose.

I hit a 300lb bench, 365lb squat, 415lb deadlift. Still a ways to go =D

Hit a lower body power session today!

385lb ass to grass squat (Beltless)
495lb Conventional deadlift (Beltess/Strapless, used chalk)

Also went for a 5 miles walk with my friend and his dog, even though it was COLD.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 19, 2015, 06:27:40 PM
Just wanted to update you guys about half way through the month.

Down 4 out of those 15 lbs I need to lose.

I hit a 300lb bench, 365lb squat, 415lb deadlift. Still a ways to go =D

Hit a lower body power session today!

385lb ass to grass squat (Beltless)
495lb Conventional deadlift (Beltess/Strapless, used chalk)

Also went for a 5 miles walk with my friend and his dog, even though it was COLD.

Damn! That's some pretty hard core progression. 20lbs on the squat and 80lbs on the dead lift? You are kicking ass. Be careful.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 20, 2015, 01:29:23 PM
A note on the importance of proper form.

This morning I was doing Shoulderstand Squats. I apparently got my arm position wrong during my second set. My weight rolled to the side just a bit, and found the 'funny-bone' nerve. Hitting that nerve while upside down is a really different experience that I suggest everyone try at least once. :-) The tingling shot up my arm, more to my neck than usual, and made me start giggling uncontrollably...so I fell over. It was pretty funny, but interesting that even at these easy steps the proper form is so important. Great job on everyone's progress so far! Keep up the good work.
Title: Re: Strength & Fitness 2015
Post by: Grid on January 20, 2015, 02:57:39 PM
Per DSKla's suggestion, I tried some hangs today.  I thought for sure I could hang for 2 minutes no problem with both arms.  I started hanging, then started playing around with trying the "active" hang, followed by the side-to-side swinging.  That was about 30 seconds total.  I realized I might not be able to hang around much longer (pun intended) about 50 seconds in, and my grip gave at 70 seconds.  :(.  I made it a point to hang for a total of 2 minutes.  Now the suggested time of hanging for a total of 7 minutes per day for 30 days sounds very tough.  I thought I would have no problem with 2 minutes straight (6'4", 195lb).

TL;DR:  Hanging is more difficult than you think if you haven't tried it before.
Title: Re: Strength & Fitness 2015
Post by: ruthiegirl on January 20, 2015, 03:26:01 PM
Back after a week of solo parenting and sick kids.  Shout out to rotavirus...you are one mean son of a bitch.  Glad you are out of my house. 

Took a nice run yesterday through the hills.  It was a muddy, fun mess.  6 miles
I met a friend for a 'short' walk this morning.  We got talking and walked 5 miles while pushing strollers. 
Tomorrow, I swim. 

I think my 10 mile goal for the year is very, very doable.  Can't wait to do a 10 mile run and then set my next goal. 
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 20, 2015, 05:21:06 PM
Shout out to rotavirus...you are one mean son of a bitch.  Glad you are out of my house. 

Our kids have a few plushies of different viruses and bacteria. I chuckle every time they snuggle up to them.

Glad you're done 'snuggling' with that one, though :P
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 21, 2015, 04:34:25 AM
Here's a resource for those of you who have shoulders: http://www.idoportal.com/blog/hanging (http://www.idoportal.com/blog/hanging)

I have shoulders!  Thanks, interesting read.  I like the advocacy for people having the chance to do some hanging at any time.  I like the overarching idea as well of having continuous movement throughout the day, rather than just having one section of the day reserved for that part of our nature.  It's difficult enough to make the change to a standing desk in our current culture, let alone trying to introduce some exercises sporadically throughout the day if desired.

DSKla, thank you for all your thoughtful responses.  Especially enjoyed the shoulder/ hanging link.

I'm a surgical RN & luckily my job involves (almost constant) movement.  All day I'm moving heavy OR equipment, patients, heavy instrument trays, etc.  Typically I only get to sit down for lunch...and then when I get home after a 10-12 hour day, the couch feels glorious!!

Yesterday, I had to wear a lead apron for several hours for x-ray protection.  When I got home, I hung from my pull-up bar.  The relief to decompress my spine was wonderful.   I'll def be reading further into that link you gave!

And, maybe some day, I'll actually be able to do pull-ups.  Maybe.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 21, 2015, 04:40:16 AM
Per DSKla's suggestion, I tried some hangs today.  I thought for sure I could hang for 2 minutes no problem with both arms...
 
TL;DR:  Hanging is more difficult than you think if you haven't tried it before.

AGREED!  You lasted much longer than I did though, for sure. 

My grip is def my weak link, my hands gave out rather quickly.  But now I have a starting point & know how to work on progress from there!
Title: Re: Strength & Fitness 2015
Post by: eyePod on January 21, 2015, 04:51:29 AM
I'm just trying to be active 3x per week (either volleyball or gym).

Was really surpsied that I could still hit close to my DL #s without regularly training for the past 2 years. Hit 405 on Saturday and my PR is 435. Felt very clean too. Backs been smoked since then though. Especially giving my daughter her bath last night!
Title: Re: Strength & Fitness 2015
Post by: Cromacster on January 21, 2015, 06:39:40 AM
Per DSKla's suggestion, I tried some hangs today.  I thought for sure I could hang for 2 minutes no problem with both arms.  I started hanging, then started playing around with trying the "active" hang, followed by the side-to-side swinging.  That was about 30 seconds total.  I realized I might not be able to hang around much longer (pun intended) about 50 seconds in, and my grip gave at 70 seconds.  :(.  I made it a point to hang for a total of 2 minutes.  Now the suggested time of hanging for a total of 7 minutes per day for 30 days sounds very tough.  I thought I would have no problem with 2 minutes straight (6'4", 195lb).

TL;DR:  Hanging is more difficult than you think if you haven't tried it before.

Haha yea. When I first did the hanging deal I would do 1 min on 30 off.  Closer to the end of 7 mins hanging time I would be at 15s on and 15s off, purely because my grip was shot.  After a few weeks I got to the point where I could go 2 min on 30 s off and stay with that for a total of 8 hanging minutes.  It helped with some shoulder issues I was having, as well as improving my grip strength.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 21, 2015, 04:50:08 PM


Re: spinal muscles: anything that has you lock your spine in neutral under load will help. Those muscles' job is to preserve spinal integrity and avoid letting discs go flying out and such. My favorites include RDLs and back extensions (should be called hip extensions cause i only have people do them up to neutral, not to the point of lumbar extension), and surprisingly, pullups or body rows, because the lats play an overlooked role in spinal stabilization.

Any tips on doing back extensions at home? Seems like when you do them on the floor you start at neutral and them move into lumbar extension.

These are called supermans, or arch body holds. There are mixed opinions about them. Dr. Stuart McGill, who is generally thought to be the foremost expert on the human back for performance, hates them.

But a lot of really impressive people, mostly from gymnastic backgrounds, see a lot of value and use them effectively.

My thoughts: most injuries are not the fault of the movement, but of the lack of preparation for the movement. So for most sedentary people I don't think there is a good cost/benefit ratio in this movement. However, that isn't to say it's bad. I just think you risk far less and benefit as much from only extending the hips rather than the spine, eapecially for the untrained.

But the spine is meant to move, and i believe a bridge is a fundamental human movement. So if you are interested in developing this position, I HIGHLY recommend Kit Laughlin's Mastering the Full Back Bend and Arch Body Hold. I have not seen a better zero-to-hero treatment of preparing you for the movement, and eventually, the bridge. It is stretching centered, but also fantastically and correctly cues the ABH, which is almost always done poorly.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 21, 2015, 04:55:54 PM
Those of you hanging: make sure to read all of the hanging posts, I only linked to the main one.

You'll notice that doing the full time in one session is the least ideal. Best practice is to split it between 3+ sessions throughout the day. And if 7 minutes is too hard, you could shorten the total time, or my preference: hang from a lower anchor point that allows you to keep your feet flat on the ground in front of you, as if sitting in a parallel squat. You can do all but the swings in this position, and you will be able to hold longer times and have a better looking active hang, in the event that you struggle with your feet off the ground.

If you can't passive hang for a minimum of 30 seconds every time, or active hang for at least 5 reps with the three second pause at both top and bottom each rep, revert to having your feet on the floor. It won't take you long to progress back to the full hang.
Title: Re: Strength & Fitness 2015
Post by: Nancy on January 21, 2015, 06:33:16 PM
I'm up to 15 on my knees push ups! I wish I could be doing the workouts that you're all posting about, but I'm too weak. Ah well!
 The less than 15g of sugar in my diet has been a breeze, while the no added sugar has been harder. Still going strong here though. I'm limited in the snacks I can eat, so I have to look up some recipes.
Yoga has been hard for me to incorporate into my routine. Working on this.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 21, 2015, 08:27:43 PM
Didn't work out today. First time I've blown off a scheduled gym session for months. As much as it sounds like an excuse, I "listened" to my body...and it told me I was fatigued and a "maintenance day" was in order. Yesterday, was a tough workout day - 10 mile bike, 10k run, then my weight training muscle grouping that ALWAYS kicks my butt the hardest - my pesky weak shoulders, chest, and triceps. I just felt like I hadn't recovered enough today to maintain any workout intensity.

But I did manage to keep the diet locked in - not regretting spending $ on the tubs of protein powder...so damn convenient and quite tasty when you throw in a few pieces of frozen fruit along with skim milk and the vanilla whey protein powder - not quite as yummy as a Booster Juice (do they have those in the U.S.?) but not far off.

I think I made the correct decision today but still feel a little let down - gonna hit it HARD tomorrow.

Today my wife rode her bike to work, so I took the truck and tried to hunt down a body fat% device - was really just looking for some calipers  - but it seems like expensive (and apparently not very accurate) body composition scales are more popular these days. Didn't feel like spending $50. Looks as though the "look in the mirror" method will suffice for now. :)
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 22, 2015, 09:18:04 AM
Yeah the mirror is your best bet. Even electrostatic weighing, which is the most accurate, has a +/- 3% margin of error. All other tests carry the original margin of error, since they're based on the same formula, plus a large additional margin. It's difficult to get an exact measurement, which is why I just like to tell my people, "Look in the mirror. Don't like it? Do something about it." (Except the super skinny crowd that always thinks they're fat. Then it's more of a reality check.)
Title: Re: Strength & Fitness 2015
Post by: tmac on January 22, 2015, 12:34:58 PM
I was pondering body fat percentages today, but I think it would be too depressing to find out now. Once I'm at my rough goal weight, I'll reevaluate my plans and see what (if any) additional input I need to make some decisions about future goals.

Results To Date: -9 lbs (62 to go), -1 inch on waist, -1 pants size.

I've switched from gym weight machines to bodyweight exercises (including the spine-strengthening ones), and they're kicking my butt. In a good way. The current routine, which I look forward to each day:

M: Bodyweight + Yoga
T: Swimming Intervals (alt 1min fast/slow, 8 laps; increasing as able) + Yoga
W: Bodyweight + yoga
Th: Rowing intervals  (alt 1 min fast/slow, 15 min; increasing as able) + Yoga
F: Bodyweight + Yoga
Sa: Steady-State Run (5K walk/jog, increasing speed as able)
Su: Lazy Floaty Swim with Kids

It feels like the bodyweight moves, swimming, and rowing are all working the muscles along my spine. I can actually feel them fatigue at the end of each session. I played bass drum last night at band rehearsal and my arms got tired, but my back was fine. So that's good.

My eating plan seems to be working well. Not too hard to stick to, and it keeps me in a solid calorie deficit.

And here's a new motivation: I'm going flying to the UK in August. I'd LOVE to be comfortable crossing the Atlantic in one of those seats. Well, as comfortable as I can be. I'm tall, so true comfort is probably not an option.
Title: Re: Strength & Fitness 2015
Post by: Bob W on January 22, 2015, 01:11:00 PM
Go 100% Paleo -- drop 55 pounds of pure fat  -- add 10 lbs muscle  -- sprint at least 15 days in 2015 --  waist size down to 32 --  18 inch biceps  --  BF sub 10  --  no injuries (read - don't over do the exercise)  -- improve breathing -- take my vitamin B, Ds, fish oil daily -- improve testosterone levels -- get sun every day or use light box -- 

And most importantly --  Don't backslide  --- Don't even think about backsliding --- never ever backslide!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 22, 2015, 01:46:25 PM
Bob W, speaking of waist sizes - my 50 lbs of fat loss has me from a 36 waist to my current 32.

My goal is a 30 inch waist. Feel free to add that to my goals JR...;) And I'm looking into this whole Paleo thing....though I have no complaints with my current progress.

I just realized all this talk about "looking in the mirror", body fat %...it can all come across as a bit vain. I'm really not like that - I just would prefer to be able to whip my shirt off in public without shame. In days of yore, people would sneak appreciative glances my way at the beach or pool - pathetic I know, but I'd really like to get there again. Hopefully by this Summer...

Title: Re: Strength & Fitness 2015
Post by: Credaholic on January 22, 2015, 04:00:42 PM
I caved today and bought a scale. I was 150 lbs post-pregnancy and pre-T25, and now 145 (144.8 if we're going to be really technical!) I also finally saw a budge in inches. I measured myself early November, and now I've lost half an inch in my waist, and my pants are looser. I have a workout today and two tomorrow, and then I'll be able to say I've stuck with the Alpha calendar for 3 weeks.

My overarching goals for this year are to keep working out semi regularly after completing T25 and gauge whether running after the kids and hiking in the woods keeps me fit enough to keep up with the fitness progress I've made/will make.

Title: Re: Strength & Fitness 2015
Post by: jordanread on January 22, 2015, 04:39:14 PM
I caved today and bought a scale. I was 150 lbs post-pregnancy and pre-T25, and now 145 (144.8 if we're going to be really technical!) I also finally saw a budge in inches. I measured myself early November, and now I've lost half an inch in my waist, and my pants are looser. I have a workout today and two tomorrow, and then I'll be able to say I've stuck with the Alpha calendar for 3 weeks.

That's progress!! Woohoo!

@Jon_Snow - I've added your goal
@Bob W - I've got you added. Welcome!
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 22, 2015, 08:00:17 PM
Those of you who read my journal know what I think of paleo, so I'll stay out of that ;)
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on January 22, 2015, 08:28:00 PM
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 23, 2015, 01:34:06 AM
  • We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
Looking forward to your recommendations...

My recommendation will be the Assault Airbike (http://www.roguefitness.com/assault-air-bike). You're also using your upper body and thus it feels somehow a lot more engaging than just using your lower body. It is a very good piece of equipment no matter if you're 80 years old and sedentary or a top level professionel athlete. It's very sturdy and it's pretty much a buy-it-for-life thing. As you can see it's a bit pricey from new but I'm sure you'll be able to find it, or something similar, on craigslist. It will melt the fat right off.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 23, 2015, 05:44:30 AM
  • We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
  • I tend to get bored on the bike, and I know that there are free online spinning class videos, road rides, etc. What free ones do you recommend. Or, which not-free ones do you recommend?
  • My gym doesn't have the equipment to do a cable triceps pushdown. What do you recommend instead?

As far as the stationary bike goes, I don't really have a recommendation, but if you have an actual bike, it might be cheaper to get a resistance trainer that will turn a regular bike into something more stationary. (I don't have any experience with them, but I've heard good things).

Tricep pullups and some of these (http://www.dumbbell-exercises.com/exercises/triceps/) might be helpful if you have dumbbells.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 23, 2015, 06:24:05 AM
Starting to notice some extra definition in my legs from doing wall slide holds. My legs are quite fit from biking, but I'm gaining explosive power with those, but especially the clean push press.

In the clean push press, I've nearly doubled my weight in just a couple weeks. "Double" sounds impressive, but the weights aren't impressive at all :P (From 7.5 per hand 3x10 to 12.5 per hand 3x10.)

Jordanread - I think I'm ready to add a couple defined goals to my tracking.

In the wall slide hold, I want to get to the master level given by my PT, which is a continuous 2 minutes (currently at 4x20sec).

In the clean push press I'd like to get to 25 per hand (3x10). Being able to clean and push press an entire 50lb bag of gardening materials or road salt sounds pretty f'ing badass to the future farmer in me :P

Now I need to look out for some cheap kettlebells in the right weights.
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on January 23, 2015, 06:52:32 AM
I took up running to help with my weight loss and cardiovascular health goals.

I have ran 3 times in the past 10 days

First Run - 20:00 - 1.65 Miles
Second Run - 20:02 - 2.00 Miles
Third Run 19:25 - 2.00 Miles

Managed to shave down my time quite a bit from 10:59 pace, to 10:01, down to 9:43 today.

The goal is to increase miles ran in 20:00 period.
Title: Re: Strength & Fitness 2015
Post by: DSKla on January 23, 2015, 08:29:33 AM
  • Got on track with MyFitnessPal
  • Did a weight workout twice this week
    • On Day 2 of drinking 1 gallon of water a day. Not as hard as I thought it was going to bed a weight workout twice this week

    I have some questions for all of you:

    • We'd like to get a stationary bike to use on housebound days. Which make/model do you recommend? We're looking for something like a spin bike.
    • I tend to get bored on the bike, and I know that there are free online spinning class videos, road rides, etc. What free ones do you recommend. Or, which not-free ones do you recommend?
    • My gym doesn't have the equipment to do a cable triceps pushdown. What do you recommend instead?

    Looking forward to your recommendations...
1) i love a simple airdyne bike. No need to plug it in, the handles allow for an upper body component, and it is the nastiest torture machine ever invented. The harder you pedal and push, the faster the fan goes, and the harder it gets again. It is far and away more bang for your buck than a normal, more expensive electronic bike. Some of our favorite things to do on it only take a few minutes. One Tabata round, for example. Or set the readout to calories (don't think in terms of actual calories burned, this is just a work output metric) and see how many you can get in 1 minute. My buddy got 95 and almost died. You can get more done on an airdyne in a few minutes than a stationary bike in an hour.

2) don't know about spin videos, good luck. But a spin bike would be my second choice after an airdyne.

3) pushups. If they're too hard from the floor, do them with your hands on a bench or low wall. I prefer this elevated pushup to the knee pushup as a progression. If you can do them on the ground, great. Avoid the wide, transverse plane pushup. Instead have your hands under your shoulders, possibly with fingers turned out a bit, and track your elbows back along your ribs as you lower (more sagittal plane). This exercise can be very easy depending on the elevated surface you choose, and very scalable just by lowerring the elevation as you get stronger.[/list]
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 23, 2015, 09:47:36 AM
That's awesome NICE!

I'm off to the gym (it's only 9am here and it should be pleasantly "unbusy") for my last indoor workout of the week. The rains are supposed ease on Sunday, so my wife just informed me we are doing a 13k run. Oh boy. But hey, at least it's RED WINE FRIDAY!!!
Title: Re: Strength & Fitness 2015
Post by: tmac on January 23, 2015, 09:51:40 AM
NICE, gotta love a good surprise! Excellent! :)

Snow forecast says 5-8" of snow tomorrow morning, so I'm bumping up my steady-state run to this afternoon and will do bodyweight stuff tomorrow. I will not let the weather derail this new exercise habit. I think I'll also go get sleds for the kids, as this is the first time since we've moved here that there should be enough snow for real sledding, which they've never done before.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 23, 2015, 10:12:46 AM
Jordanread, get your pen ready!

I tried that, but the words wouldn't appear on the screen , but I figured it out, and got your stuff updated. Congrats on the weight loss!

Jordanread - I think I'm ready to add a couple defined goals to my tracking.

Got you updated!
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 23, 2015, 12:30:50 PM
That's awesome NICE!

I'm off to the gym (it's only 9am here and it should be pleasantly "unbusy") for my last indoor workout of the week. The rains are supposed ease on Sunday, so my wife just informed me we are doing a 13k run. Oh boy. But hey, at least it's RED WINE FRIDAY!!!

YAY for Red Wine Fridays!!
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 24, 2015, 05:27:37 AM
I've kept 80 pounds off for about 5 years. Still would like to lose a bit more fat and replace it with muscle, hence my goals.

No magic advice for maintaining the weight loss other than to keep up with the habits that got you there: regular weight checks, healthy eating, exercise --> but obviously with maintenance rather than loss, you can allow yourself more calories.

The calories should still be good food, not junk. Junk makes you feel like junk! Easier said than done here in the super-abundant first world, especially if family members like having junk around, but you can do it.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 24, 2015, 09:19:13 AM
Back to my new goal - I told my wife of my success and new goal and she had an interesting response. She said she'd much rather I stay where I am if I don't do what I did in the past, which is have massive gain/lose cycles. Basically, she thinks 170 sounds great but she thinks that I'll hit that and the second I return home from my overseas program I'll tack on 5-10 and then slowly add more after that.

I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.

Good job on your progress, everyone. Jon_Snow, maybe I'll turn into a badass like you when I FIRE, but that's not anytime soon.

I lost over 50 pounds a couple years ago.  I let a little bit creep back on over last summer (like 6-8#), but I'm on track now to get rid of it again.  I was carrying the extra weight for probably about 5 years in my late 20's to early 30's.  I was a thin child and was never heavy until I started working and eating out way too much.  I'm providing this information because I think it has an effect on where your "set point" might be.  For me, it's not really a thing, because I wasn't obese for decades on end.  My weight loss pretty much tracked with my effort put in on the exercise and diet fronts, but of course it gets harder at closer to goal weight, because the margins get thinner (no pun intended).

The key for keeping it off, for me, is just really embracing the mindset that there is no "on diet" and "off diet" mode.  It's just a matter of eating/exercising in proportion to achieve the size body you want, and eventually you will be/stay that size.  A 150# body simply requires less fuel than a 200# body, and it takes literally years of experimentation and monitoring, once at goal weight, to figure out what eating and exercise plan you can stick with, where you can loosen restrictions a bit, and feel satisfied with your diet and not a slave to the treadmill.  Eating loads of veggies is really key for me, allowing me to maintain weight and never go hungry or worry about counting calories.  Every time I slack off on the veggies, I gain weight.

Title: Re: Strength & Fitness 2015
Post by: KS on January 24, 2015, 09:32:46 AM
I've kept 80 pounds off for about 5 years. Still would like to lose a bit more fat and replace it with muscle, hence my goals.

Kudos on this! My husband lost around 70 and has kept it off for about the same amount of time; it's definitely not always easy and is something to be proud of!

For the OP: for long term maintenance I think it helps not to obsess about a specific goal weight. My husband just has a general weight range where he knows he's healthy and feels good, clothes fit etc. Then if he notices he's getting to the top of the range he takes a look at any behaviors that have changed and tries to get them back in check again, which seems to be effective so far. It's a lot easier to give up and let yourself pack on a lot if you consider yourself to have already "failed" with just a few pounds of gain. Regular exercise has been the biggest factor for him, although both of us are pretty vulnerable to the snackies when they are around so keeping mostly healthy food in the house helps too, but he doesn't count his calories or anything now that he's in maintenance mode.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on January 24, 2015, 09:33:35 AM
My goal is to be working out on my own in the gym by the end of the year. Long term goal is a pull-up. Right now I am working with a personal trainer, and have been for the last two months. It has been so exciting to see my progress (more in terms of ability and competence than in how I look or what I weigh). I am in such a better mood these days, and though that can't be entirely attributed to the exercise- it certainly doesn't hurt!

Gyms and weights and push-ups etc. are all brand new for me. I've done yoga in the past, though not since the birth of my son. In the past my exercise was a lot of walking and sporadic biking- basically transportation. I've never had much motivation for exercise for exercise's sake before.

The walking still continues- my husband wrecked our truck last year, and we've been one car ever since. Largely as a result of inspiration found in this MMM community. So I walk the 2 miles to and from work most days now. It's always been my favorite way to get around...
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 24, 2015, 09:53:39 AM
I am still running a considerable caloric deficit everyday - a combination of intensive daily cardio, and eating just enough to fuel my workouts - I never eat until I'm "stuffed". I do look forward to the day where I am in the "maintenance" phase and can "enjoy" food more - that is likely to be this Summer.

As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.

A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 24, 2015, 10:10:17 AM
Since I joined a gym in the middle of December, I have been going consistently 4-5 times a week with the exception of just a couple. I am mainly walking, trying to run, for now but have started to add in a little bit of the ellipitical machine. My legs are definitely getting more toned, but I feel I haven't really lost any weight.  I guess that makes sense, since my eating hasn't changed much.  But, I am so thrilled I have kept this up.  I did a little bit too much yesterday so I will let myself rest for today. However, going forward I need to realize when I had enough for one day. I am trying to push myself a little bit.

I had to let go of a couple of things as I was trying to do too much too soon.  For example, kettle bell swings. Still on my list to do,but maybe more down the line.  I was trying to join the challenge on here but will have to wait on that.

I am getting excited about getting fit and that is a great thing. My excuses don't control me any longer.  Everytime I catch myself making an excuse, I quickly reverse it.  Altho, sometimes I don't succeed.  It helps that the gym I joined is 5 mins down the street.  Feels so great when you are done a workout. 
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 24, 2015, 10:35:50 AM
I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.

It's simply a matter of the difference between a diet and a lifestyle change. There might also be some truth to the set point theory (http://medical.mit.edu/pdf/set_point_theory.pdf). If so staying leaner for longer will make it easier to stay that way over time. This article (http://www.t-nation.com/diet-fat-loss/how-to-end-your-diet) might also help you, even though it's very bodybuilder-oriented. I've worked with the author before, and he's the real deal.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 24, 2015, 05:50:23 PM
I lost over 50 pounds a couple years ago.  I let a little bit creep back on over last summer (like 6-8#), but I'm on track now to get rid of it again.  I was carrying the extra weight for probably about 5 years in my late 20's to early 30's.  I was a thin child and was never heavy until I started working and eating out way too much.  I'm providing this information because I think it has an effect on where your "set point" might be.  For me, it's not really a thing, because I wasn't obese for decades on end.  My weight loss pretty much tracked with my effort put in on the exercise and diet fronts, but of course it gets harder at closer to goal weight, because the margins get thinner (no pun intended).

I've been above the aforementioned goal weight (170) for about a decade I think. I was a thin child as well...so does this lower my "set point." PS Thanks for helping me remember the name of the theory I was referencing.

Huge ups to you and the others who have lost a ton and continue to keep it off - major accomplishment there.

Also, when I say "massive" gain/loss cycles, I really mean 10-20 lbs. Way more than I should do, but the people who lost 50+ are probably scoffing at my desire to lose 13 more. Yeah, I know the first lbs are easier to drop, but there's still a huge difference between 50 & 13.

Thanks, peaceful. My problem is my military lifestyle...I (and many others) eat well and work out a ton while on deployment, while at the same time walking a ton more than when we're stateside. Then we get back and indulge ourselves in all the things we missed - for me that is junk food...Everything from Chick Fil A to Dominos to Ben & Jerry's. Yeah, pretty bad - it becomes a vicious cycle. Of course I have to stay in good enough shape to do well on the fitness test, so I never go too far (although I think 5'9" 200 is pretty bad for me, and I've been there).

PS Sorry for inserting the food porn into this thread.

Yes, I think it helps if you've been closer to your goal weight before, and if you were a thin child.  From what I've read, our fat cells multiply as children, and just shrink and expand with weight loss as an adult.  So overweight children really have an uphill battle to lose weight, because they can never get rid of those extra fat cells.  Not sure how the gain/loss cycling affects things.

When you get home, learn to really cook, and apply your Mustachian frugality to hate on all those fast food places that are trying to steal your 'stash from you and make you sick at the same time.  I suspect that you're tying the idea of those foods you've named up emotionally/mentally with the feeling of being home, so yeah, maybe make a point of developing a better food tradition that reminds you of home when you get there, and the crap you mentioned will weaken its pull.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on January 25, 2015, 05:59:06 AM
I want to add to my goals and make them a bit more specific:

- Be able to do a pull-up
- Reduce body fat to 20-25% (a guess of where I am now is between 30 and 35- based on the link someone posted earlier in the thread: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)
- Be able to swim multiple freestyle laps (I'll have to get more specific once we get closer to swim season and I can judge current condition- but in the past I've never really pushed myself past 2 laps or so of freestyle laps)
- Be walking 10,000 steps daily on average (last week or so I've been averaging closer to 8500- most of which is my walk to or from work).
- Regularly exercise 4 times a week - twice a week doing seasonally appropriate "fun stuff" like cross country skiing and swimming and hiking, and twice a week doing a more structured full-body session like what I'm doing with my trainer at the gym.

And the more I think about this the more I feel like one of my goals should be to know enough about fitness to be able to set better goals! Being pretty new to this it is hard to get a sense of what my metrics should be.

Thanks for the extra motivation everyone!
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on January 25, 2015, 07:57:08 AM
Then we get back and indulge ourselves in all the things we missed - for me that is junk food...Everything from Chick Fil A to Dominos to Ben & Jerry's. Yeah, pretty bad - it becomes a vicious cycle. Of course I have to stay in good enough shape to do well on the fitness test, so I never go too far (although I think 5'9" 200 is pretty bad for me, and I've been there).

I wrote about this a bit on my blog and journal, but I'd ask you to make this distinction:

1. How does food taste?
2. How do I feel after eating the food?

For me, I enjoy the taste of some junky food, though less over time as my healthy habits compound, but I feel just awful after barely indulging. So for me, I use a bit of mindfulness and when I look at a piece of food, I don't think of the immediate sensory enjoyment, but instead try to replace it with the whole-body feeling of how I'll feel an hour or so after eating it. Takes some practice, I'm not perfect - no one's perfect! - but it's helped me a lot.

On the set point theory, I think it has some validity, but FWIW I was 225 or higher after about 8th grade (13). I can still somewhat easily maintain a weight below that, but definitely you can't have an 'off diet' eating habit.
Title: Re: Strength & Fitness 2015
Post by: Freeme on January 25, 2015, 08:05:54 AM
Here are my goals for 2015
Lose 50 lbs
Eat 50% veggies in my meals
Begin lifetime ladder
Increase water to 10 glasses per day
Improve flexibility
Begin consistently using my foam roller
Track progress on my fitness pal

I have had great success using YNAB to get my financials goals in line and am looking to use a similar approach to weight. Things like reducing expenses, increasing earnings, tracking progress, setting goals, not letting setbacks knock us off track. I can see how many of these can be applied to health goals.

I read a book called Stop Saying Your Fine and it had a lot of good points when you are trying to make a change in an area that is challenging you. The best to sum up was start doing and stop planning so much. Taking action even any type no matter how small will get you closer to your goal vs a very detailed plan you never execute.
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 25, 2015, 09:56:34 AM

As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.

A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.

I hear ya on using food & drink to alleviate work stress! 
There are days after a 12 hour shift in the O.R. that I get home & finally (finally!!) get to sit down (relief!) and it's awfully nice to put a glass of red wine in my hand.  Not the best, I know.  Sigh. 

Certainly enjoy reading what you & others are up to in FIRE. Gives me hope!  I am SO looking forward to my FIRE so I can get out more & enjoy what Colorado has to offer! 
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 25, 2015, 10:28:43 AM

As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.

A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.

I hear ya on using food & drink to alleviate work stress! 
There are days after a 12 hour shift in the O.R. that I get home & finally (finally!!) get to sit down (relief!) and it's awfully nice to put a glass of red wine in my hand.  Not the best, I know.  Sigh. 

Certainly enjoy reading what you & others are up to in FIRE. Gives me hope!  I am SO looking forward to my FIRE so I can get out more & enjoy what Colorado has to offer!

No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 25, 2015, 11:17:12 AM

As for allowing my lost weight to creep back...I don't foresee that happening. My lifestyle in ER is just DIFFERENT than it was during my working career - and, as as I have mentioned before, I used food and booze to cope with the high stress of my job. With the permanent removal of that stress...my approach to eating and drinking is hopefully FOREVER ALTERED. And the exercise...whereas in the first month or two I had to drag my ass to the gym it is now at the point where it has become HABIT - my day doesn't feel complete without it now.

A lot of my hobbies in ER are outdoor things - hiking, long distance sea kayaking. I am signed up for a half marathon in April, and if that goes well, I'd like to do more of them. Pursuit of these activities, along with my improved eating habits should be more than enough to prevent the weight gain from occurring. I'd be very disappointed in myself if it did.

I hear ya on using food & drink to alleviate work stress! 
There are days after a 12 hour shift in the O.R. that I get home & finally (finally!!) get to sit down (relief!) and it's awfully nice to put a glass of red wine in my hand.  Not the best, I know.  Sigh. 

Certainly enjoy reading what you & others are up to in FIRE. Gives me hope!  I am SO looking forward to my FIRE so I can get out more & enjoy what Colorado has to offer!

No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".
(https://s-media-cache-ak0.pinimg.com/originals/ec/f4/30/ecf43096d8f05443d59997f1537bfc7d.jpg)
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 25, 2015, 11:30:41 AM
- Be able to swim multiple freestyle laps (I'll have to get more specific once we get closer to swim season and I can judge current condition- but in the past I've never really pushed myself past 2 laps or so of freestyle laps)

I've got you added, and included the quoted goal with a metric TBD. I can make the 'know more about fitness' part as an actual goal, but I think your participation around here will assist with that. We can always go back and update your goals as you learn more. Glad to have you.

Here are my goals for 2015
Lose 50 lbs
Eat 50% veggies in my meals
Begin lifetime ladder
Increase water to 10 glasses per day
Improve flexibility
Begin consistently using my foam roller
Track progress on my fitness pal

I have had great success using YNAB to get my financials goals in line and am looking to use a similar approach to weight. Things like reducing expenses, increasing earnings, tracking progress, setting goals, not letting setbacks knock us off track. I can see how many of these can be applied to health goals.

I read a book called Stop Saying Your Fine and it had a lot of good points when you are trying to make a change in an area that is challenging you. The best to sum up was start doing and stop planning so much. Taking action even any type no matter how small will get you closer to your goal vs a very detailed plan you never execute.

I've got you added as well. I like the comment regarding do instead of plan. If you'd like, there are some discussions up-thread regarding flexibility metrics. Welcome!!
Title: Re: Strength & Fitness 2015
Post by: Armer Student on January 25, 2015, 11:46:50 AM
Goals:
- lose 2kg fat per month. To be accomplished by kcal control (deficit of 14000kcal should do it). I know there's more to weight loss then calories, but it's a simple start.
- cycle to work at least 90% of my work days. So i allow one day every two weeks of "damn weather conditions. I'll take the car!"

Those goals correlate a bit. Cycling is a great way of burning unused energy that's been stored around the hip the last years.

Other goals like "gain muscles" or "be able to run a marathon" will perhaps follow. One step after another ..

edit: start weight today: 88,9kg.  :Ý
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 25, 2015, 02:48:13 PM

No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".

Oh no, I didn't say my glass of red wine is making me fat...I just don't like having that as my stress-busting habit. 

So I'm actively working on changing that!  I've begun a challenge for myself to only indulge on Red Wine Fridays. Yay!  And when DH & I ride bikes on weekend for errands + fitness, if we stop at a local micro-brewery, I enjoy a fresh pint of beer.  Well-earned that way!
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 25, 2015, 03:08:24 PM
Haha!  Jordanread, I love Betty White.  She'd be a fun one to share of glass of wine with (at any size!!)
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on January 25, 2015, 03:20:58 PM

No one ever got fat from a glass of red wine. Snacks accompanying it might be a problem though, or if it's really more than "just a glass".

Oh no, I didn't say my glass of red wine is making me fat...I just don't like having that as my stress-busting habit. 

So I'm actively working on changing that!  I've begun a challenge for myself to only indulge on Red Wine Fridays. Yay!  And when DH & I ride bikes on weekend for errands + fitness, if we stop at a local micro-brewery, I enjoy a fresh pint of beer.  Well-earned that way!

Cool! Sorry if I missed it in the first place. Sometimes I just chime in without haven't read the whole thread. This board is too active to keep up with everything!
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 25, 2015, 03:36:25 PM

Cool! Sorry if I missed it in the first place. Sometimes I just chime in without haven't read the whole thread. This board is too active to keep up with everything!

No worries!  I really only have a few (the most stubborn!) pounds to drop, but I'm actually tackling those by setting goals for a consistent mix of cardio & weight training, as well as adding more veggies while cleaning up my diet.

I like that this thread is so active.  It's keeping my goals fresh in my mind! 
I don't want to add myself to the "by March X% of New Years resolutioners have fallen off the wagon" group.   And knowing I'll be checking in here also kicks me into gear. Several times already I've been out running with my doggy & the thought of wrapping it up early starts teasing me.  I just think of this challenge thread & it keeps me going!
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 25, 2015, 03:42:36 PM
That's why I created it! Keeps me going, too. There have been a few times where I really didn't want to do anything, but...you know, posting and all. Plus I have those pics I need to fix. You have been pretty active too.

So for all those participating, updating, and contributing, you are what is making this work. Everyone gets to claim a piece of every success we have here. So even if you are kind of down with your goals, you've helped lose XX pounds simply due to your participation. Keep up the great work everyone!! Who knows, by the time we get to December, we'll all be super hot and fit, and could make a community swimsuit calendar for 2016.
Title: Re: Strength & Fitness 2015
Post by: Cassie on January 25, 2015, 03:54:03 PM
I have lost another 3lbs and always walk 10,000/steps/day & many days more & at least 30 min's of very fast walking.  I was not fat & exercised daily  until I turned 50 & had a super high heart rate that could only be lowered thru beta-blockers & gained 50lbs within months. Doc said that the meds lowered my metabolism right along with my heart rate but left untreated I would have died. Then I just gave up & didn't exercise nearly as much & ate more.  5 years ago I lost 30lbs & then gained it back.  I started losing weight in Aug & I track how many calories I burn daily with Fitbit & what I eat & everyday but 1 day a week I am at a 500-800 calorie deficit. Then 1 day I eat as much as I burn so my body will not think it is starving.  I have decided that even though I will still be technicality overweight I am not going to try to lose past my goal but merely look to maintain-I am 60 and am trying to be realistic. I feel much better now then I did & can actually walk up a steep incline which I could not do before. My thighs no longer rub together when I walk, etc.  By the time I am done I will have lost 30lbs. I know it is unhealthy to lose & gain back so I am determined this time to stay on top of things.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 25, 2015, 04:09:18 PM
I have lost another 3lbs and always walk 10,000/steps/day & many days more & at least 30 min's of very fast walking.  I was not fat & exercised daily  until I turned 50 & had a super high heart rate that could only be lowered thru beta-blockers & gained 50lbs within months. Doc said that the meds lowered my metabolism right along with my heart rate but left untreated I would have died. Then I just gave up & didn't exercise nearly as much & ate more.  5 years ago I lost 30lbs & then gained it back.  I started losing weight in Aug & I track how many calories I burn daily with Fitbit & what I eat & everyday but 1 day a week I am at a 500-800 calorie deficit. Then 1 day I eat as much as I burn so my body will not think it is starving.  I have decided that even though I will still be technicality overweight I am not going to try to lose past my goal but merely look to maintain-I am 60 and am trying to be realistic. I feel much better now then I did & can actually walk up a steep incline which I could not do before. My thighs no longer rub together when I walk, etc.  By the time I am done I will have lost 30lbs. I know it is unhealthy to lose & gain back so I am determined this time to stay on top of things.

Your goals are your goals. Thank you for sharing your story. Also, way to kick ass!! You're almost 35% there already, and then we can change your goal to keep being badass and maintain. May I ask why you do a 500-800 calorie deficit followed by matching your caloric expenditure? I mean, I've heard of people doing it before, but haven't found anything backing up the effects of it. What kind of diet are you on? Most importantly, how are you feeling with your successes so far?

Also, I will say that you are doing awesome!
Title: Re: Strength & Fitness 2015
Post by: Cassie on January 25, 2015, 04:20:45 PM
The reason I do the 1 day where I eat more is because I have a good friend that has an awesome body at my age & is also a personal trainer & then is what she told me to do. She said that other wise my body will get used to having less calories & that my metabolism will just slow.  I am not on a certain diet but am merely eating between 1400-1800 calories/day & am burning about 2300/day.  So far it is working out to about a pound a week but I had one month where I just maintained.  I just make sure that I am making good food choices so that I am not hungry. I feel so much better about myself I can't even tell you!  Also I was concerned that at my age if I lost the weight too fast my skin would not adjust & would be hanging & this has not happened at all & I think it is because I am losing it so slow.  I have more energy also.  The Fitbit is helping me stay honest about how much I am moving so I can't lie to myself either.  The insurance company bought it for everyone that was overweight & required challenges for everyone if you wanted a discount ($50/month)& at first I was mad but was also cheap enough that I wanted my discount. Then as I had to track what I was doing I became very motivated & within weeks I went from saying "Why don't they just put a chip in my head?"  to saying this "is the best thing that has happened to me".  I realized it was a great tool. Thanks Jordanread for all the encouragement!
Title: Re: Strength & Fitness 2015
Post by: johnny847 on January 25, 2015, 05:44:14 PM
As for me, I've gotten sick and dropped back to my weight at the beginning of the year. Which is bad because I resolved to gain 15 pounds this year. *sigh*
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 25, 2015, 06:56:51 PM
Okay, let's review this past weeks workouts and my progress on my goals. I may do this every Sunday  night...but I also reserve the right not to. ;)

Monday - 10 mile bike (stationary, Level 15 incline). Weight training: arms, back, abs
Tues      - 10 mile bike, 6k road run. Weight training: chest, shoulders, triceps
Wed       - WIMPED OUT
Thur       - 10 mile bike, 4k treadmill run. Weight training: legs, abs
Fri          - 10 mile bike. Weight training: arms, back, abs
Sat         - REST DAY
Sun        - 13k trail run

Progress toward goals:

Body fat %: Goal - 10 to 15%. Current - approx. 20% (using "look in mirror" method)
Waist size  : Goal - 30 inch. Current - 32 inch (feel this is about a month away)
Half marathon training - 13k run felt great today...21k not seeming that daunting. Still have 3 months to get ready. I think sub 2 hour time might be possible.

See ya in a week, fellow MMM seekers of fitness!
Title: Re: Strength & Fitness 2015
Post by: HappyMargo on January 25, 2015, 08:24:47 PM
... The insurance company bought it for everyone that was overweight & required challenges for everyone if you wanted a discount ($50/month)& at first I was mad but was also cheap enough that I wanted my discount. Then as I had to track what I was doing I became very motivated & within weeks I went from saying "Why don't they just put a chip in my head?"  to saying this "is the best thing that has happened to me".  I realized it was a great tool. Thanks Jordanread for all the encouragement!

I love that "being cheap" & going after that $50 discount snagged your attention & then got you moving.  But even better is your about-face in attitude!  Wonderful progress. 
Congrats on your success so far! 
Title: Re: Strength & Fitness 2015
Post by: Primm on January 25, 2015, 11:43:33 PM
I'm up to week 3 of my "learn to run again" program as set out by my physio and running coach (he used to coach the group I worked with and is now helping me rehab) and I'm proud to say I have not missed one single session. Except for one run where I walked 8km up hill instead, I figured that was the equivalent of a 30 minute run/walk which is what was scheduled. So on track to get to the 10k in September, or even sooner, without injury!

And my PF seems to have improved since I started training again. Strength? Stretching? Who knows. I've been doing the alphabet thing in the morning and icing it after a run. Maybe it's getting better because I'm doing what I'm told.. who'da thought? ;)
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 26, 2015, 05:15:58 AM
This thread is really motivating and inspiring. I would love to be able to do some of the things I see here.  So far, I am keeping consistent with my walking/running(trying to teach myself) and it feels good.  I had to take a couple of days off to rest my body as I overdid it last time I was in the gym, but will be going tonight if the snow cooperates.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on January 26, 2015, 08:54:27 AM
on track to be under 200 for the first time in 2 years by the end of the week.  pretty excited... onward and downward. 
Title: Re: Strength & Fitness 2015
Post by: eyePod on January 26, 2015, 09:06:13 AM
Back to my new goal - I told my wife of my success and new goal and she had an interesting response. She said she'd much rather I stay where I am if I don't do what I did in the past, which is have massive gain/lose cycles. Basically, she thinks 170 sounds great but she thinks that I'll hit that and the second I return home from my overseas program I'll tack on 5-10 and then slowly add more after that.

I can't say I disagree with her. Is there anyone on here who's had success losing a bunch and then keeping it off (maybe Jon_Snow)? Or perhaps someone who focused on getting to a somewhat healthier weight and just maintaining it? I'd love to hear about your experiences. I know there's a lot of science talking about how once you lose weight your body fights to get back to the higher amount you set previously, but I'm not sure if that'd be more applicable at 170 than 183.

Good job on your progress, everyone. Jon_Snow, maybe I'll turn into a badass like you when I FIRE, but that's not anytime soon.

Depends on what you mean by a ton. I was 225 at my biggest, and now I hover between 190-200 when I really want to be 185. My body doesn't fight to get me back, it's me eating too much crappy food. Simple choices that compound like interest in fat form.
Title: Re: Strength & Fitness 2015
Post by: Cassie on January 27, 2015, 12:44:23 PM
Thanks HappyMargo! Pretty funny that my cheapness got me back to exercising. It is weird that after 30 years of walking I quit for 2 years when I retired.  Especially since I had more time then.  Just glad I pulled my head out of my butt:))
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 27, 2015, 01:10:10 PM
I would like to join this challenge, though I think my goal may be somewhat vague.

I am in relatively good shape (healthy weight, good diet, etc....), but I would like to increase my endurance and strength for activities like hiking (including carrying a backpack). DH and I are going to be doing some long and moderately difficult hiking this summer in the Scottish highlands, and I would like to be more capable than I currently am. In past years, we have done longish hikes (10-18 km to an elevation gain of 800-1000m, but I fear my abilities are not what they once were ( too much sitting around lately!)....

Any thoughts on what I can do in the winter months (I am in vancouver, so mild winters, but hiking is not possible for me above the snow line at the moment)?

 I think I will start by aiming to do one 1-3 hour hike per week in the winter months ( or if I can't swing that some weeks, at least an equivalent walk or perhaps a snowshoe in the mountains, weather permitting), in addition to weights/stretching at home. I just need to get myself more active!

Any other suggestions of activities /exercises to try?

Why aren't you able to hike above the snow line? I do get that it is a hell of a workout, but I usually go a couple times a year. Granted, snow shoeing sounds like a blast. I haven't gone yet, but have wanted to try it. As far as your goals, I'd get a base line, and then work on your time, or the length of your hikes and all. I'll get the 1-3 hour weekly hike added to your goals. Welcome to the Gauntlet!!
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on January 27, 2015, 08:37:23 PM
Thanks for the triceps exercise links, Jordanread! And thanks for the exercise bike and video tips, too, everybody.

So far, I am doing very well at drinking a gallon of water a day when I am in the office. Need to work on drinking enough water at home.

Logged my meals on MyFitnessPal for a few days. It's easy to see what I need to do to lose weight--stop high-calorie snacking in the afternoon. I think I'll pick up some meringue treats or Maria cookies as a replacement.

I worked out twice last week. Yay me!
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on January 28, 2015, 02:49:42 PM
- Be able to swim multiple freestyle laps (I'll have to get more specific once we get closer to swim season and I can judge current condition- but in the past I've never really pushed myself past 2 laps or so of freestyle laps)

I've got you added, and included the quoted goal with a metric TBD. I can make the 'know more about fitness' part as an actual goal, but I think your participation around here will assist with that. We can always go back and update your goals as you learn more. Glad to have you.


Thanks! So far so good.

I am also reading up a bit more on eating and nutrition for a more active lifestyle and from what I can find (and the little bit I've tracked my eating so far) it seems like I need to up my intake of calories overall and really be more strategic about getting more protein. Does that sound right to folks out there? What are some good resources for eating right for exercise?
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 28, 2015, 03:48:23 PM
I am also reading up a bit more on eating and nutrition for a more active lifestyle and from what I can find (and the little bit I've tracked my eating so far) it seems like I need to up my intake of calories overall and really be more strategic about getting more protein. Does that sound right to folks out there? What are some good resources for eating right for exercise?

Personally, I swear by a primal/paleo lifestyle for me. My parents gifted me with shitty genes, so I am a bit on the insulin resistant side (but super smart and good looking...so there is that). That being said, not everybody gets as much value as it as I do. If you look at my pictures upthread, all that junk around the sides and belly is quite literally carbs...in the form of delicious craft beer.

That being said, I've noticed something with some people who go primal. They all have a positive reaction. I think that cutting out the processed crap makes a huge difference for everyone, even if they don't need to reduce carb intake. As far as something specific for training, though, I have no idea.

I just made the picture below as a kind of comparison. The picture on the left was from August 2010. We are pushing it out (to make fun of our in-labor little sister...cause birth is funny), but I was around 210lbs at the time (left) and my little brother (right) was sitting at around 240lb. I don't have many pictures after that of me, but the one to the right was about 6 months after I went strict primal for 6 months and 2 months of adding in social drinking. Without working out, I was sitting around 180lbs, and my brother was at 205lbs. The picture upthread is eating primally, and drinking delicious beer a lot more than socially.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 28, 2015, 05:30:25 PM
Okay, I'm not sure if I'm going to make this an official goal, but holy crap. Due to the Overheard at Work (http://forum.mrmoneymustache.com/antimustachian-wall-of-shame-and-comedy/overheard-at-work/) (read it all...it's mostly awesome) thread, I decided that doing something like what I commented on here (http://forum.mrmoneymustache.com/antimustachian-wall-of-shame-and-comedy/overheard-at-work/msg534166/#msg5341660) could be an awesome goal. I'm going to be Sexy...and I know it (http://youtu.be/wyx6JDQCslE). He he.
Title: Re: Strength & Fitness 2015
Post by: jordanread on January 29, 2015, 06:18:42 PM
Only two days left in the first month of the challenge. I will update tomorrow with details, but how is everyone else doing? Anyone already knock a goal off the list already?
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on January 30, 2015, 07:20:53 AM
So far so good with my two ongoing goals- to average 10,000 steps a day and to maintain a schedule of 4 exercise sessions a week (2 fun/social/outdoors, and 2 structured/gym).

I've been getting out at least once a week on my cross country skis, now that there is some snow on the ground up in Maine. And I've been maintaining my schedule of 2 sessions a week with my trainer at the gym. My original trainer left town, so I've started with someone new, who I like a lot. He knows I'm working towards a pull-up, among other things, and has been working me pretty hard, while introducing me to a lot of the basics.

I've started using the health app on my phone to track distance and steps for walking and skiing. And I loaded the "Myplate" app from Livestrong to track food so I have a sense of where I am starting from in terms of what and how much I am eating. Anyone else have apps or other technology to recommend?

I am going to have to track down a good before picture from last fall or summer. I'm already feeling like I've made so much progress! This weekend I'm in NYC and it is amazing how far you end up walking here without even realizing it. My mom and I walked 5 miles yesterday without even realizing it.

Thanks for the extra motivation! Looking forward to seeing how other folks are doing.
Title: Re: Strength & Fitness 2015
Post by: norabird on January 30, 2015, 08:27:38 AM
Just curious, what phone app do you use for tracking steps luckygirl (or anyone else who does this?)? I'd like to know that info out of curiosity, but it doesn't seem worth it to buy a fitbit.

Haven't started any strength training for my knees, but trying to stretch a bit more pre-run (when I remember). I only do 30 minutes on the track when I'm indopors, so overuse/injury only comes up as an issue once I start doing long runs outdoors later in the year.
Title: Re: Strength & Fitness 2015
Post by: alleykat on January 30, 2015, 09:38:11 AM
I can now run 2-3 minutes nonstop.  Also, I have been going to the gym 4-5 times a week with the exception of 2 weeks. I started going to the gym mid-December.

I had to let some goals go because I was taking on too much, too soon. However, goals delayed but not forgotten: 100 kettlebell swings a day and walking 18 min mile(for starters). 
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on January 30, 2015, 09:51:32 AM
You know what day it is? Yes, the day in which my kick ass fitness and nutrition regimen gets rewarded! - RED WINE FRIDAY!!!! Heading to gym right now for cardio/weight session then will walk to liquor store to get a bottle of middling quality red wine - tempted to get something higher end, but this is a MMM forum after all...

I will do full run down of my past week's fitness triumphs on Sunday - but let's just say this is looking like my best week of progress so far - and NO wimp out days, like what happened to me last week! I suspect that my caloric intake was too low, thus the energy crash... Tempted to pull a Jordanread and post some pics of my svelter self. ;)
Title: Re: Strength & Fitness 2015
Post by: Cromacster on January 30, 2015, 10:21:01 AM
Only two days left in the first month of the challenge. I will update tomorrow with details, but how is everyone else doing? Anyone already knock a goal off the list already?

I Jerked 285 for a double from the rack.  So my C&J could potentially be around 285.  Maybe I should have put my goal higher than 300.  Other than this week I have been getting in the gym regularly 4-5 times a week.  And I've been on with eating well for the entire month.  Tonight is cheat night though!  In the words of Macaulay Culkin:  "A lovely cheese pizza, just for me".  Granted I will load it up with some good toppings.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on January 30, 2015, 10:43:32 AM
Whole 30 ends today; tomorrow will be a day of epic fatness! My scale isn't showing any lower BF% but looking in the mirror I can tell the difference this past month has made. Been able to Rx maybe 1 out of 10 workouts, when they keep the weights fairly light.
Title: Re: Strength & Fitness 2015
Post by: Armer Student on January 30, 2015, 11:09:17 AM
Completed my "bike commute 90% of work days" today for the "first time". Ten workdays this year; 9 bike commutes. More than 320km of relaxing, entertaining, strengthening bike commuting. Yeah!

So .. my bike made me 59Ä (18ct/km) less poor this month. I love it. :-)

AS
Title: Re: Strength & Fitness 2015
Post by: horsepoor on January 30, 2015, 11:48:07 AM
Quote
horsepoor   
Set of 10 deck squats with jump - 25lb kettleball
10 single leg deadlifts each leg - no rebalance
1 set 20 bosu ball squats - done
1 set 10 bosu ball squats - 5 second hold at 2-point - done
Run a 7 minute mile
Lose 8lbs of fat - 3 down, 5 to go

I've been too sick to workout for about 10 days now.  I think I'll be well enough to test all of these except the run, and maybe the deck squat on Sunday.

The Bosu squats proved to be easier than I thought, once I got the hang of them.  Love them though, because they force me to be symmetrical and use both legs evenly.  My right leg is dominant and wants to do all the work, which impacts my riding.  I might experiment with upping the ante by holding a weight plate or something.

Also just finished Whole30, and have lost about 3#, so 5# to go on that one.

Single-leg deadlift, I can do about 6 without tapping out, but they're a little shallower, so I have range of motion to add to that too.

Deck squats, my form falls apart on reps 7-8
Title: Re: Strength & Fitness 2015
Post by: Zikoris on January 30, 2015, 11:57:09 AM
Only two days left in the first month of the challenge. I will update tomorrow with details, but how is everyone else doing? Anyone already knock a goal off the list already?

I've been bad about my stretching routines since I was travelling in Asia earlier in the month and recovering from minor surgery after that, but it's high time I got back at it now that I'm home and have floor space and am not on drugs.
Title: Re: Strength & Fitness 2015
Post by: tmac on January 30, 2015, 04:41:06 PM
Update on Goals:

Overall --  Pretty darn good! Happy about it!

Lose 41 lbs in 2015 -- 13 down.

Consistently log caloric intake (w/ goal of slight deficiency most days) -- Logged all days. Deficiency all but 6 days; had planned 4.

Eat primarily low glycemic index foods -- All but 4 days, planned.

Determine and execute 5X/week workout plan -- 3x bodyweight, 1 run, 1 swim, 1 row. Wait, that's 6x/week! :)

Do yoga daily -- Missed 2 days.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on January 31, 2015, 03:43:09 AM
Just curious, what phone app do you use for tracking steps luckygirl (or anyone else who does this?)? I'd like to know that info out of curiosity, but it doesn't seem worth it to buy a fitbit.


I got a new iphone for my birthday last week, and it came with Apple's Health App, which does the step tracking automatically. I'm sure there are others out there. What's kind of cool is that Health is set up to be an aggregator and sharer of health-related data from other apps as well. So my walking automatically gets imported into MyPlate, and the Calories and other nutrition info automatically get imported into Health.
Title: One Month Update
Post by: driftwood on January 31, 2015, 06:15:30 PM
Goals:  Be on step 6 of the big 6 in Convict Conditioning, Get to and stay under 200 lbs.  Started at step 1, and 230 lbs.

Currently 223 lbs.
Not in a hurry at all for Convict Conditioning.  Enjoying the exercises.  Some with the high reps turn into a bit of a meditation, it almost feels like yoga.  The control, slow speed of the exercise, relative easiness of each rep builds a slow burn and feels good.  Progression varies widely among the exercises.  Using the Good Behavior workout plan, which I've been able to stick to pretty well.

Wall pushups - in the intermediate phase.  I feel this most in my forearms and calves.  The position stresses my wrists a bit, because the angle is far different than a floor pushup (it's more like an inclined pushup).
Knee Tucks - between beginner & intermediate.  Definitely hard to do slowly and hold at the top.
Vertical Pulls - completed this step (repeated the progression portion on two different workouts to ensure it wasn't just one time of feeling good).  Because the only vertical post I have to use is on the corner of my porch, I have to hold the corners of the post, not the sides.  This adds a bit of work to my hands/forearms/pectorals.  I have to keep my hands pushing in towards each other so I don't lose my grip.
Shoulderstand Squats - still in beginner phase.  Can't get my knees to my forehead yet (gut, flexibility)  I don't think my neck is fat, but this position pinches my windpipe some.
Short Bridges - intermediate.  The top of each set really lets me feel the limits of my flexibility, so I try to push up a little more each time.
Wall headstands - Easy! I've done things like this before so getting up into position while in control and back down was no issue.  Biggest challenge here was how it made the top of my head hurt and my neck hurt too (from all the weight it was supporting).  This isn't really an issue in the next steps, because you don't put all your bodyweight on your neck.

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 01, 2015, 12:12:58 PM
Sunday update time...no workouts scheduled today except for a 45 minute walk to stretch the legs and get some fresh air before the big game. So let's look back on my workouts for the past week and see where I am with my goals...

Mon: 10 mile stationary bike (level 15 incline). Weights - chest, shoulders, triceps.
Tues: 12 mile stationary bike. Weights - legs, abs
Wed: 10 mile stationary bike. 7km road run. Weights - arms, back.
Thurs: 10km treadmill run.
Fri: 10 mile stationary bike. Weights - chest,shoulders, triceps
Sat: 11k trail run.
Sunday: brisk 45 minute walk. Then the BIG GAME. :)

Progress on goals: Things are really improving rapidly. I feel safe in proclaiming that I am now below  20% body fat (goal is to get below 15%). Whether I'm 19% or 18% who knows...but I am looking leaner. The weight training is no doubt developing some muscle mass - and coupled with diet discipline and cardio work (biking, running) there has been great progress...much quicker than I had anticipated. My weight is hovering right around 190 lbs even with the loss of body fat, so I surmise that I am replacing the fat with muscle. Very happy about this.

As far as the half marathon training, it's mostly good news. My right Achilles' tendon is a bit sore - remnants of a pretty serious injury I had last November in Mexico...but it is manageable. Left hamstring is also giving me issues. But whatever, I'm now in my 40's so stuff like this is expected I guess. My wife and I ran 11km yesterday - basically "half" of our half marathon's 21km...our time was 58 minutes...so if we can keep a similar pace up in three months time there is a chance we can break the 2 hour mark...

I haven't felt better physically (and mentally for that matter) in 10 years. And it's great to have company in this journey.
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 01, 2015, 02:46:50 PM
So I didn't do as good as I had hoped in January, but there was progress. I'm going to wind up adding some additional metrics for body fat and weight. I did do a pretty good job of consistently sticking with the body weight program, and consistently riding into work. I logged over 300 miles in January on the bike. I feel a bit stronger, although in the pat week, my problems getting to sleep started coming back, which sucks. I did not keep off the liquor like I planned, and therefore I dropped 5lbs (now sitting at 198), but not much else. I really need to quit all of the drinking. I'm thinking about doing a super strict habit month in February. It's like an extreme version of Mustachianism and Primal, where I don't do a single thing unless it benefits me in the long term. No being lazy and grabbing food, no beer, no non-educational reading, no non-education TV (mostly), etc.

Also, due to some circumstances at work, I will not be able to ride in for the next couple of weeks because I have to commute to Denver (140 miles round trip) every weekday for a little while. So my big challenge will be maintaining my habit of working out without the bike ride, and without my usual place to do it. I suppose that means that I am going to have to get my ass out of bed and do something productive right away, as opposed to sneaking up on the day like I prefer. Not stoked about that, but if I could manage to make this a habit, it might even be something that I continue once I can bike commute again. How crazy would that be? Wake up, work out, use the 10 mile bike ride as both a cool down, and a warm up, body weight at work, work, ride home, work out with the GF...man, I would be really be working out a lot.

If I do wind up going this route, I will start tomorrow. As those of you in the US know, today is a very special day. Some teams are playing sportsball to celebrate the fact that the Walking Dead is one week from coming back (that's my exception to the TV rule), and I'll be going to a party today. My GF is looking a bit closer at doing a Whole30, so that could be cool too. For me, the booze is the biggest thing, so I might try doing a celebratory day like Red Wine Fridays (although with something else...single malt saturdays?). I still need to work out my added goals. I'll have to look through some of the historical data on my scale, but I believe that with proper diet and sticking to primal without working out, I dropped easily to 170lbs with 18% body fat. I might do something like 165/13% to start with and modify them.

Loving everyone's progress so far! For those of you who have hit your goals, I will get them crossed out in the tracking post so we can all join in your success!! Keep up the great work. I'll check in once I get my goals dialed in.
Title: Re: Strength & Fitness 2015
Post by: lhamo on February 01, 2015, 03:21:22 PM
Work meetings, weather, kids/cat being sick and getting back to Beijing late from vacation all made it difficult to get in my 12 bike rides a month.  I did manage to get in 8 trips, so not a total washout.  February will be similarly challenging -- can only bike two days this week due to meeting schedules, and will be out of town a whole week mid-month. 

Treadmill not going so well.  Still too exhausted to get up and run most mornings, and too wiped after work as well.  Should just get on and walk when I don't have the energy to run.

Core strength building a total washout.

But in spite of all those shortcomings, I did lose 2 kilos already!  Down to 70kgs/154 lbs.  In the winter.  Yay me!
Title: Re: Strength & Fitness 2015
Post by: Nancy on February 02, 2015, 01:20:23 PM
I'm still working on my push ups about every other day. Still at 15 on the knees, but I feel stronger. I actually have muscles in my arms where I previously had rice noodles.

Still going strong on my less than 15g of added sugar with about 50% of days with no added sugar. Just lately I've had some pangs over missing foods (bagels and cookies) and wondered if I was being too strict. Instead, I've decided to tweak recipes and try new snacks, which has been fun and delicious.

I've been better about yoga. Doing certain poses every day and doing a longer routine about once per week. The trick for me was reading studies that show yoga can help my back.

I'd also like to put on some weight in a healthy way. This has been surprisingly hard for me, which I didn't expect. Any suggestions would be appreciated.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on February 03, 2015, 07:36:39 AM
Just caught up on the thread. I'd say I had a good first month. Making progress with all of my lifts save one. Wish I was getting more cardio in, but I'm willing to sacrifice so that the Alchemist can build her gym habit without feeling like she's cutting into my exercise time.

Not going to be able to attempt my century goal for a few months yet, but 18 miles in a blinding snowstorm was pretty challenging.

I'm actually gaining weight the past couple weeks, but I'm pretty sure it's mostly muscle, as even my tightest pants still feel loose. When I first pile on with new exercise, I tend to gain weight before the fat loss exceeds muscle gain. I'm eating perhaps a bit too much, but generally still balanced.
Title: Re: Strength & Fitness 2015
Post by: serious_pete on February 03, 2015, 08:30:24 AM
Just discovered this thread and love to read about peoples' strength and fitness goals.

My goals:
Attend > 100 judo classes in 2015
Get down to under 200lb whilst maintaining strength (150kg squat, 90kg bench, 100kg power clean)
Hike every week
Do the tough mudder with my mates, just for kicks
Title: Re: Strength & Fitness 2015
Post by: Ascotillion on February 03, 2015, 06:26:53 PM
Whew. Went to rugby training with some mates on Monday and went to my first swimming team training on Tuesday. Sitting at work now feeling very sore, but happy that I did both. Rugby was a bear of a thing, with alternating sprints and exercises for a warm up. I had to bow out after four (pushups, situps, burpees and squats) but am looking to get better with each session. Swimming I went for 2km with a lot of form work (and rests in between) so I'm pretty satisfied - swimming 1km in open water seems achievable with a bit of discipline!

Rugby again tonight, then more swimming tomorrow. It's a lot but I have a great weekend planned so I'm treating it like a reward for my diligence!
Title: Re: Strength & Fitness 2015
Post by: horsepoor on February 03, 2015, 06:33:26 PM
Managed my first indoor workout last night since getting sick two weeks ago. Tonight I ventured out and ran 4-5 miles along the Sacramento River.  Running is kind of an asset for getting out and seeing stuff while doing compulsory work travel.  Anyway, I'm back in the game and relieved that I haven't lost too much fitness.  I was able torun a quarter mile on the treadmill in about 1:39 on the treadmill, so I think the 7 minute mile should be totally doable before we head to Peru in May.
Title: Re: Strength & Fitness 2015
Post by: cats on February 03, 2015, 08:29:31 PM
A little late to the party, but I'd like to join in!  My big goals for 2015 are:

1. Do a pullup (more than one would be great, but one will do)

and

2. Get my half marathon time under 2 hours. 

I'm on a forced break from running at the moment due to some leg issues, but they seem to be clearing up and I'm hoping to be able to pick up again in the next few weeks.

I don't need/want to lose weight, but would not mind trading some fat for muscle.  I'm not quite sure how to quantify this goal...maybe a target waist circumference?
Title: Re: Strength & Fitness 2015
Post by: boarder42 on February 04, 2015, 10:41:23 AM
got down to 202 by the end of january.  looking to be under 190 by the end of Feb.
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 04, 2015, 11:03:35 AM
I will get everyone new since I commented last later tonight. Keep up the great work!!
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on February 05, 2015, 09:12:01 PM
I have figured out the 1 gallon of water thing for when I'm at work. Need to figure it out for while I'm at home.

Worked out with weights 1-2 days per week (most weeks 2).

Ordered exercise bike!
Title: Re: Strength & Fitness 2015
Post by: johnny847 on February 05, 2015, 09:51:57 PM
I started a lifting routine with one of my friends a couple weeks ago. Makes the workouts a lot better!

Sadly, I'm still nowhere closer to my goal of gaining 15 pounds this year. Though I am closer to being able to do a set of pull ups (can already do a set of chin ups no problem).
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 06, 2015, 06:45:50 AM
I'm really far off my goals for this year though I have lost 4 more pounds through healthy eating. I've had back to back sinus infections, but I'm nearly recovered from the second one so I returned to the gym this week.

Between the illness and the winter weather, I haven't been hitting my 15k steps, but I have gotten 10k steps most days. That's easy since my commute involves a couple miles walking.

I expect to be back on track next week, though I am traveling back to my old house next weekend for more packing and repairs since we are putting the house on the market in March. I'll be happy when life settles down again and I have a steady routine like I did last year. I'm a person who likes routines and illness, moving, living with relatives while we get settled, etc, is interfering with them, but that's life :)

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 06, 2015, 09:04:09 AM
I review my week of exercise on Sundays in broad terms. But I decided to break down one of my workout days into its specific components. Yesterday was an ARMS/BACK workout. Essentially, these exercises involve PULLING motions - pulling weight TOWARDS the body. These exercises are much easier for me than the PUSHING ones - I suspect 20 years of kayaking (a pulling motion) is responsible. So, here is a typical ARMS/BACK workout for me, though I will switch out and add different exercises from week to week.

Stationary bike warm-up - 30 minutes, 370 calories burned.

Concentration curls - 3 sets 12, or till failure
Wide grip lat pulldowns - 3 sets of 10
Standing barbell curls - 3 sets of 10
One arm dumbbell - 3 sets of 12
Seated cable rows - 3 sets of 12
Seated dumbbell curls - 3 sets of 12, or till failure
Front lat pulldown (machine) - 3 sets of 10
Lateral low row (machine) - 3 sets of 10
Barbell deadlift - 2 sets of 10

Today is my toughest workout session....the PUSHING muscles - chest, shoulders, triceps. Ugh...


Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on February 06, 2015, 09:47:53 AM
twbird18 Not a doctor, but I had terrible recurrent sinus infections that I eventually traced back to some low-grade food allergies. For me, it was peanuts (avoid altogether was the only way) and dairy (limited consumption okay, but only in fermented forms). I also have some indoor allergies, but have good results with a deep 'media' furnace filter (the 4" thick boxes) and a separate air purifier which runs 24/7 in the bedroom.

If you suspect outdoor allergies, a lot of folks I know have had good results taking locally produced wildflower honey medicinally (one spoonful a day).

jon_snow - have you tried any exercises that combine pulling and pushing motions? You know I'm a big fan of the clean/push/press. I do them with dumbbells to avoid having my strong side overcompensate. I think it's also easier to get a safe lifting posture from the ground with them (since you can lift them from in between your legs, instead of slightly out in front like a straight bar.

I need to get out to a store and get a kettlebell or two and start swings soon. Not sure how pricey they are.
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 06, 2015, 11:38:53 AM


twbird18 Not a doctor, but I had terrible recurrent sinus infections that I eventually traced back to some low-grade food allergies. For me, it was peanuts (avoid altogether was the only way) and dairy (limited consumption okay, but only in fermented forms). I also have some indoor allergies, but have good results with a deep 'media' furnace filter (the 4" thick boxes) and a separate air purifier which runs 24/7 in the bedroom.

If you suspect outdoor allergies, a lot of folks I know have had good results taking locally produced wildflower honey medicinally (one spoonful a day).


Thanks. I'm fairly certain it was attending multiple conventions in January. Being around 40,000 people for a weekend never agrees with me no matter how many times I wash my hands or take airborne

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 06, 2015, 02:33:33 PM
Thanks for the input Chief...I really think I need to incorporate full body exercises such as your clean/push/press into my own routine. Right now, I'm certainly "micro managing" my various muscle groups a little too much.
Title: Re: Strength & Fitness 2015
Post by: Raste on February 08, 2015, 04:48:36 PM
Goals for 2015:

This is a great thread and is helping me stay motivated.

I break down my exercise cycles into 12 week time periods and the strength goals are set at the beginning of the cycle based on my max strength from the previous cycle. For those interested, I'm working off of Jim Windler's 5/3/1 strength training program.

Year long goal: 250% body weight deadlift; 175% body weight squat; and 125% body weight bench press.
Current status: 238% body weight deadlift; 169% body weight squat; and 111% body weight bench press.

My other goals for conditioning during the 12 weeks include:
Run 3 times a week: 1 distance for time, 1 speed, 1 time for distance
Increase low intensity cardio after work to 30-45 minutes 3-5 times per week (currrently at 20-30min)

Body Composition Goals:
Improve BMI by 2 points. I hope to do this by keeping my calorie intake the same but increasing my conditioning work. I'll re-evaluate my success after this 12 week cycle.

Other goals:
Decrease intake of artificial sweetener. Huge success so far! I've had no diet sodas and only half and half in my coffee since the beginning of 2015!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 09, 2015, 06:28:27 PM
It's a long weekend for those of us in B.C. - yay for Family Day!

We are at our island place this weekend, so no weight training facilities handy, but since I spent 5 hours yesterday clearing brush from my future garden site I still feel that I got a good workout in - and a ton of scrapes and scratches courtesy of the blackberry bushes. As our half marathon draws nearer, my wife and I have cranked up the distance of our training runs. We did 12km this morning on some twisty, hilly, island roads...things are definitely getting EASIER. My legs are feeling it right now as we get ready to head back to Vancouver on the ferry...tomorrow, back to my weekday gym routine. My wife and I did allow ourselves a few beers as a reward for our hard work in the garden, so all is not PERFECT with the diet aspect of the plan, but whatever...its a long weekend after all. :)

Pants are starting to fit quite loosely, and my belt is starting to run out of notches. Clothes from my "skinny" days that have been languishing in the darker recesses of my closet are now part of my active wardrobe. Thus far, this whole fitness journey has exceeded my expectations. Highlight of my post-FIRE life so far, no doubt.
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 09, 2015, 06:43:27 PM
It's a long weekend for those of us in B.C. - yay for Family Day!

We are at our island place this weekend, so no weight training facilities handy, but since I spent 5 hours yesterday clearing brush from my future garden site I still feel that I got a good workout in - and a ton of scrapes and scratches courtesy of the blackberry bushes. As our half marathon draws nearer, my wife and I have cranked up the distance of our training runs. We did 12km this morning on some twisty, hilly, island roads...things are definitely getting EASIER. My legs are feeling it right now as we get ready to head back to Vancouver on the ferry...tomorrow, back to my weekday gym routine. My wife and I did allow ourselves a few beers as a reward for our hard work in the garden, so all is not PERFECT with the diet aspect of the plan, but whatever...its a long weekend after all. :)

Pants are starting to fit quite loosely, and my belt is starting to run out of notches. Clothes from my "skinny" days that have been languishing in the darker recesses of my closet are now part of my active wardrobe. Thus far, this whole fitness journey has exceeded my expectations. Highlight of my post-FIRE life so far, no doubt.

That is some awesome progress. I still have a pack of "Shit I'm Too Fat To Wear" clothes, and look forward to replacing all of my stuff with those by April.

To everyone else, I've got you added to the tracking post. Welcome, and keep being awesome!!
Title: Re: Strength & Fitness 2015
Post by: bigalsmith101 on February 09, 2015, 08:03:42 PM
I have figured out the 1 gallon of water thing for when I'm at work. Need to figure it out for while I'm at home.
Worked out with weights 1-2 days per week (most weeks 2).
Ordered exercise bike!

I'm confused. You did WHAT!?
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 09, 2015, 08:10:06 PM
I have figured out the 1 gallon of water thing for when I'm at work. Need to figure it out for while I'm at home.
Worked out with weights 1-2 days per week (most weeks 2).
Ordered exercise bike!

I'm confused. You did WHAT!?
http://forum.mrmoneymustache.com/index.php?topic=28879.msg527506.msg#527506  (http://forum.mrmoneymustache.com/index.php?topic=28879.msg527506.msg#527506)
Title: Re: Strength & Fitness 2015
Post by: Kaydedid on February 09, 2015, 08:51:59 PM
Hi there!  I'm having a baby in the beginning of March, probably a c-section, so goals are more about regaining ground than advancing.

By the end of 2015:

Average >10 miles/week on treadmill
At least 1/2 of the treadmill time jogging, not power walking
Not exactly fitness related, but get in 3 large servings minimum of veggies a day, even in the winter
Be able to do 20 full pushups in 1 set
Continue with physical therapy for hips

I'd like to make a weight goal, but am in recovery for an eating disorder so am still not sure about what size my body normally is.  I've lost weight during this pregnancy (5-10lbs.), so assuming recovery keeps going ok I'll probably end up losing more.  It'd make jogging a lot easier, although I've managed to be really active so far even at a 'morbidly obese' weight.  The only issue is my hips, which have always been super weak and easily injured (even when thin, although the extra weight does exacerbate it).
Title: Re: Strength & Fitness 2015
Post by: Wiggle on February 10, 2015, 09:32:06 AM
My goals for 2015:
Enter the 1000 pound club (currently sitting at around 800-even)
Maintain or lower weight (180 currently)
Reduce body-fat (currently 10 mm fold at about 60mm to right of navel, going to change to multi-point to be more accurate)
Complete century bike ride this summer (did a metric Century last year)
15 bodyweight + 45lbs dips (current max is 9)

I'm probably being a bit ambitious but I'd rather aim for something and slightly miss it than try for something easy.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 10, 2015, 09:57:31 AM
Adding 5 pounds to all my dumbbell exercises today and 10 pounds to barbell and machine exercises. Feeling stronger.
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on February 10, 2015, 08:15:23 PM
Here's where I am:

* Regular vitamin consumption Done.
* Go for a walk each weekend day. Averaging one walk/weekend. Need to get more exercise time in. Weather has been awful--hence exercise bike. When it's horrible outside, I will be exercising inside!
* Drink a gallon of water a day. Accomplished 4/7 days out of the week. Will attack my telecommute day next.
* Track my food. Activated MyFitnessPal, got frustrated with having to log everything. We cook a lot and I hate entering all of those recipes. Any ideas?
* Lose 1 lb/week (on average). Starting weight: 169.4
* Reclaim my lunch hours for ME--exercise time or not. Goal half accomplished.
* Visit the gym for weights 2x week. Done. Feeling good!

The one thing that's been defeating me at the gym is crunches/situps. Any ideas for alternate exercises? The triceps exercises that you suggested, JordanRead, are working a treat!
Title: Re: Strength & Fitness 2015
Post by: rocketpj on February 11, 2015, 01:06:30 AM
Gym's been going well, as has cycling.  I'm not quite read to start the ocean swimming, since it is too damn cold still.

I'm having a hard time getting in 3 workouts every week, mostly due to my work schedule.  In a 2 week cycle I work Friday, Monday, Tuesday, Sat, Sun.  Lots of days off, but I haven't been able to figure out a way to get in a solid workout 6 times in 2 weeks while leaving good rests between workouts (of at least one day).  I can get in five without problem, and have been topping it off with lots of biking and hiking when I can manage it.
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on February 11, 2015, 08:53:23 AM
Hit a 405lb freeweight squat today, well below parallel and beltless/strapless.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on February 11, 2015, 09:36:18 AM
Hit a 405lb freeweight squat today, well below parallel and beltless/strapless.

Nice Job!  It's always fun when you hit the next weight where it's all 45lb plates!  (Unless you are using 55lb or 100lb plates)

I should be there soon!
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 11, 2015, 03:39:59 PM
Can someone recommend some good books or YouTube videos on weight lifting? I'm not a beginner but I've never lifted too seriously. Prior to my move to the d.c. area a few months ago, I went to the very unmustachian KokoFitClub which really helped motivate my weight loss/instill good gym habits but now I just sort of aimlessly lift because I'm not following a program at all. Also, I used to be in the military and am familiar with a variety of free weight exercises. I just always did what the guys I went to the gym with were doing so I never learned anything about why we were doing things.

If you don't know what KoKo is, it's like a boutique gym where you get a thumb drive that goes in the cardio machines or weight machine and tells you what to do exactly and every 12 sessions you do a strengthen test so your weight can be adjusted, but it's not something you can do forever. At less than a year of regular attendance both DH and I were already hitting weight limits on some exercises.

Anyway, any help would be appreciated bonus points for any books that are popular enough for the library or available on kindle unlimited (free trial)
Title: Re: Strength & Fitness 2015
Post by: alleykat on February 11, 2015, 07:07:49 PM
Today I walked for a little over 3 miles at random inclines and I don't feel exhausted.  I am excited. I can definitely see a toning in my legs and that is motivating. I only dropped a few lbs so it is slow progress in that respect, but I haven't exactly been dieting either.  I can also run for 3 minutes, barely, but I couldn't even run for 10 secs so that is progress. I do need to start adding other things to my routine now so I may add the kettlebells swings in the rotation. These I can do at home.

Looks like everyone is making great progress. 
Title: Re: Strength & Fitness 2015
Post by: eyePod on February 12, 2015, 07:27:25 AM
Can someone recommend some good books or YouTube videos on weight lifting? I'm not a beginner but I've never lifted too seriously. Prior to my move to the d.c. area a few months ago, I went to the very unmustachian KokoFitClub which really helped motivate my weight loss/instill good gym habits but now I just sort of aimlessly lift because I'm not following a program at all. Also, I used to be in the military and am familiar with a variety of free weight exercises. I just always did what the guys I went to the gym with were doing so I never learned anything about why we were doing things.

If you don't know what KoKo is, it's like a boutique gym where you get a thumb drive that goes in the cardio machines or weight machine and tells you what to do exactly and every 12 sessions you do a strengthen test so your weight can be adjusted, but it's not something you can do forever. At less than a year of regular attendance both DH and I were already hitting weight limits on some exercises.

Anyway, any help would be appreciated bonus points for any books that are popular enough for the library or available on kindle unlimited (free trial)

It's really hard to read about a lift and then go do it in the gym. Even just watching videos, they're nice to watch but you're going to be screwing up a million ways. CrossFit helped me a ton, but we had an amazing coach (one of the ones who's certified to train other coaches) and I've been to a lot of sub-par boxes too. So YMMV. It's expensive, but that doesn't mean it's not mustachian. The CrossFit website has a lot of videos about technique for the lifts though, with a lot of the cues and things to look out for.

Their forum also has a whole critique section where you can post videos of your lifts to improve your technique.
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 12, 2015, 09:02:53 AM
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.

I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.
Title: Re: Strength & Fitness 2015
Post by: eyePod on February 12, 2015, 11:14:35 AM
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.

I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.

Ah, OK. I guess it slightly depends on your goals. Is it just weight loss? Is it increase lifts? I don't want to beat a dead horse, but CF has been the best single way for me to get in shape. I peaked during that time frame fitness-wise and it tremendously helped my volleyball game.

Now, I don't have the free time so I'm just adding in heavy lifts with my regular fitness. Explosive movements, etc.

CF is a great method for general fitness. They like to think that they're not going to be the best in any one thing, but you'll be pretty good in a bunch of things.
Title: Re: Strength & Fitness 2015
Post by: Peacefulwarrior on February 12, 2015, 01:54:35 PM
Have been kinda busy so haven't updated here much. I'm totally on track though. Getting at least 10.000 steps in every day, lifting weights 5 days a week, every meal is precisely measured out the night before. Veins are starting to show up nicely on my abs now. I plan to finish my diet the 1. of April and have hit about 6% body fat at that point. Rock on everybody!
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 13, 2015, 05:58:46 AM
I did pretty well this week. I hit 10k steps 6 times, but only hit my goal of 15k once. It's just too cold outside.

Went to the gym and lifted weights 3 times.

I can run 1.5 miles in a passing time for my age group if I was still on the navy, but I use the term run loosely. I can do a lot better.

Ate well, lost 1lb this week.
Title: Re: Strength & Fitness 2015
Post by: Exhale on February 14, 2015, 10:14:53 AM
Jan 2015 goals

Accomplished:

Feb 2015 goals

The reason for the update re: weight

Question: Have other had this experience? If so, how do you assess your healthy weight and/or fitness level?

Thanks!
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on February 14, 2015, 10:18:07 AM
Hit a squat PR! 425 x 1, sans belt, great depth. It was a grinder compared to the 405 I hit a while back.
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 15, 2015, 05:27:09 PM
My goals for 2015:
Enter the 1000 pound club (currently sitting at around 800-even)
Maintain or lower weight (180 currently)
Reduce body-fat (currently 10 mm fold at about 60mm to right of navel, going to change to multi-point to be more accurate)
Complete century bike ride this summer (did a metric Century last year)
15 bodyweight + 45lbs dips (current max is 9)

I'm probably being a bit ambitious but I'd rather aim for something and slightly miss it than try for something easy.

Hey, ambition is awesome!! And we can always revisit if you so desire. I've got you added. Do you have specific goals for the bench press, squat, and deadlift?

Accomplished:
  • Lost five lbs
  • Took barre workout class six days/wk
  • Walked four-seven miles/day
  • Ate mindfully (but needed to add one "cheat" day/week for an indulgence)

Feb 2015 goals
  • Find and then maintain healthy weight
  • Excel in (vs. just surviving!) barre workout class six days/week
  • Continue to walk minimum of two miles/day
  • Continue mindful healthy eating
  • Gradually release the need for a "cheat" day

The reason for the update re: weight
  • After losing five lbs since Jan (in addition to the 20lbs lost since Nov), my weigh loss has stopped (no change to activity/calorie intake, etc.) Note: According to my height/age/gender, I'm supposed to lose another 20 lbs
  • And yet my clothing size continues to drop (was a size 14 in Nov, now a size 6 in Feb)
  • So it seems my weight may no longer be a helpful indicator of fitness for me
  • Perhaps clothing size is more accurate?

Question: Have other had this experience? If so, how do you assess your healthy weight and/or fitness level?

Thanks!

Welcome to the gauntlet, and congratulations on your accomplishments so far. I went ahead and lightly extrapolated for your yearly goals. As far as the weight plateauing, but the clothes still shrinking, I've found body fat percentage to be a great metric. Regardless of the specific accuracy, as long as you use the same method, it's a great measurement. There are some outstanding references and a great discussion up thread on metrics. I highly suggest reading through them and asking questions.


I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.

I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.


I don't know about lifting programs specifically, but I've spent a lot of time lately checking out some of the plans from Neila Rey. The levelling up and stories from the newly released (and free) Hero's Journey (http://neilarey.com/programs/hero-journey.html) looks very interesting. I can see myself doing some of these as I continue my bodyweight training.

For those of you who aren't into the Convict Conditioning steps, there are a few more structured body weight and HIIT programs available at
http://neilarey.com/programs.html (http://neilarey.com/programs.html)

I've also gone ahead and updated my goals to include a weight and body fat percentage. I have been sucking this month, so I need to figure something out for those times when I can't bike in. My entire program goes out the window when I can't bike in, and that opportunity (at least as far as commuting) may go away entirely soon. Grrr. So that's my challenge for the month. I do have other stuff in place for the no drinking thing, plus I have a physical on Wednesday. I'll post my stats here for accountability and as a benchmark for the awesome success I'm going to have this year.
Title: Re: Strength & Fitness 2015
Post by: BZB on February 15, 2015, 07:50:34 PM
I'll join in. I finished the first week of the beginner class of You Are Your Own Gym. My current goal is to finish this 10-week program, and also to add in a long walk or some kind of cardio at least 3 times a week.
Title: Re: Strength & Fitness 2015
Post by: Nancy on February 16, 2015, 09:30:27 AM
I'm still making steady progress. I've really noticed a change in my upper body strength. While biking in the snow, it's much easier for me to retain control of the front wheel. Yoga has definitely improved my posture, tight iliotibial bands, and insanely tight calf muscles. I ordered the you are your own gym DVD from the library, since it seems like something even I could do. Still have to research how to put on some weight. Onward!
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 16, 2015, 11:39:35 AM
Tweaked a knee while on a 12km run yesterday. I am not pleased. Will have to dial back the leg related cardio for a few days. Hope this heals on it's own and it is not a structural injury. Did I mention that I'm pissed off about this? F***. Half marathon looming in April.

On a positive note, my body fat percentage continues to drop - I am on the second to last notch on my belt, and there is only one pair of pants from my skinny days that are still a bit snug...they are a 30" waist, so my waist size goal is getting close. My wife poked my belly the other day and proclaimed "there's nothing left of you!". Yeah, it's a pretty different story from 6 months ago...

Probably 17% body fat percentage or a bit below...there seems like there may be an "ab-fest" any week now. ;)

Diet has been rock solid, with few "off the wagon" incidences. Lot's of lean proteins...lentil and bean based soups are on a steady rotation... Weight training seems to be a nice groove. Just gotta keep this up till June 1st. Then I will allow myself to indulge somewhat during the Summer...

So much badassity in this thread.
Title: Re: Strength & Fitness 2015
Post by: 2Birds1Stone on February 16, 2015, 11:51:18 AM
Tweaked a knee while on a 12km run yesterday. I am not pleased. Will have to dial back the leg related cardio for a few days. Hope this heals on it's own and it is not a structural injury. Did I mention that I'm pissed off about this? F***. Half marathon looming in April.

On a positive note, my body fat percentage continues to drop - I am on the second to last notch on my belt, and there is only one pair of pants from my skinny days that are still a bit snug...they are a 30" waist, so my waist size goal is getting close. My wife poked my belly the other day and proclaimed "there's nothing left of you!". Yeah, it's a pretty different story from 6 months ago...

Probably 17% body fat percentage or a bit below...there seems like there may be an "ab-fest" any week now. ;)

Diet has been rock solid, with few "off the wagon" incidences. Lot's of lean proteins...lentil and bean based soups are on a steady rotation... Weight training seems to be a nice groove. Just gotta keep this up till June 1st. Then I will allow myself to indulge somewhat during the Summer...

So much badassity in this thread.

You sir are KILLING it!!

I was able to hit a life long bench press PR today, got 300lbs for 4 full range of motion reps, no bounce, no spotter help.

Feels good to get stronger, now if only I could get my diet in check =D
Title: Re: Strength & Fitness 2015
Post by: alleykat on February 18, 2015, 11:30:16 AM
I have been keeping steady.  I have been going to the gym every week, anyway between 2 :( to 5 times a week.  I really want to get it to a solid 4.  However, I am finding myself stronger.  I can now run 3 mins straight and my goal for the rest of February is to make it 5 mins straight.  So far, I have only been walking but varying the inclines and speed each time. I haven't really lost a lot of weight but I am getting toner.  I am having some challenges on cutting back the junk food.  Work in progress. 

I haven't been really specific about goals and have fluttered around, however, in March I will think about specific goals to hit.  I will take the rest of February and see what is coming easy to me and work to improve and add in March.

Also, to heal my tendonitis, I have bought a theraband flexbar.  I have been using it for the last few days and already see a diff in my pain.  Keeping my fingers crossed.  When I started it, I was only able to do a set of 15 but this morning finished 3 sets of 15.  The required amount per day. I am keeping my fingers crossed that this will heal my arm. So tired of not being about to do things because of the pain.  I got the lowest bar weight for now and will look to do other exercises with it as well. 
Title: Re: Strength & Fitness 2015
Post by: starbuck on February 18, 2015, 01:36:21 PM
I have done nothing but shovel snow for the last 4 weeks, with the occassional yoga class to ease my aching back. So I guess that counts as prep for my chin up goal, right?
Title: Re: Strength & Fitness 2015
Post by: Ascotillion on February 18, 2015, 03:21:45 PM
My rugby team does amazing warmups that leave me extremely exhausted but the bulk of the time is drills and learning about the game itself, which is mentally challenging but not the workout I'm craving, but they're organising twice-weekly "extra fitness" sessions for some of us doughy new players. So starting on Sunday I get an extra hour of working out in the morning plus my usual hour of getting yelled at to keep my freestyle arms straight in the evening!

Good thing my bed is comfortable, I feel like all I do at home anymore is crawl in there and sleep :P
Title: Re: Strength & Fitness 2015
Post by: jordanread on February 18, 2015, 07:31:36 PM
I laugh at those of you who consider yourselves not doing well. Only because you can't see how awesome you are!!

On my front, I made some more moves that have resulted in a more direct and immediate financial impact. I had my physical today, and my doctor (rightly) didn't trust that all (and I do mean all) of my stats that need work can be fixed with nutrition...specifically, not drinking. So to that end, I announced to the office that I was giving 10 to 1 odds ($10 max) on me dropping my BMI by 2 points over 2 weeks. 28.7 is my current number. I didn't know, until just now exactly what that entailed. Granted...I kind of cheated. I was fasting, my measurements were taken in the morning. I've weighed myself daily, and 203lbs is on the high side. I usually average about 198lbs. That means I need to get down to ~185lbs by 3/4/15, or else I need to pay 4 people $100 bucks each. I'm not going to offer that same thing here, just because 15lbs seems like a lot to lose in 2 weeks without doing the weird things that wrestlers, boxers, and UFC fighters do to get into a specific weight bracket. However, I will give 5 to 1 odds ($1 maximum) to anyone here who wants to support (or...technically...root for my failure :P) me. I will drop below 190 by March 4th, and my average for the week following will stay under 190. But only if you quote this post in the next 12 hours (and you will be responsible for that $1USD). I know, I'm being sneaky, but I'm also going to hedge my bets.

Who's in?
Title: Re: Strength & Fitness 2015
Post by: horsepoor on February 18, 2015, 08:16:54 PM
Hah, way to motivate yourself, Jordan!  Will be entertaining to see how this pans out.

I seem to be keeping off the 3# or so I lost doing Whole30, even though I've been eating kind of shitty.  Our fridge is dying, so we're limited to keeping veg and dairy in a little wine cooler for the next 24 days, not that I'm counting.  I need to clean up on the eating front and push ahead on losing at least the other 5# I committed to.  10# would be better.

Last night I hit the gym for the first time in a while.  I wouldn't need the membership if I had a rower and a Bosu ball, but the honest truth is that I work harder at the gym than I do at home.  I need to make a point of getting there at least 1x per week, in addition to 1x working out at home, and going for at least two runs.  I'm also riding my big horse about 3x a week and my young horse 5x per week when weather allows, as well as prepping the garden on weekends.

On the goals, I'm up to 9 reps on both the deck squats and the single-legged deadlifts, but not quite satisfied with my form on either one.  Focusing on not rebalancing with the deadlifts puts amazing demands on my feet and ankles, so even after I hit the 10-rep goal, I'll have plenty of work to do increasing the ease with which I can perform these maneuvers.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on February 19, 2015, 04:36:15 AM
This month I've been averaging less mileage on foot, and more time taking the bus. I am eager to get my bike set up with winter tires so I can keep up with a higher ratio of self-propelled commutes. I may decide that the 10,000 steps goal may be too restrictive- hitting it really depends on my walking to and from work most days. So I may decide to find some other metric to make sure I'm consistently incorporating that kind of activity in my day-to-day. We'll see.

I have been making progress at the gym, and continue to get in two days a week. during my last session we did some inclined pull-ups- so getting closer to my goal of a "real" pull-up! It is feeling within reach.

And I think I'm losing some weight as well, and making some progress on the body fat front. Nothing too dramatic yet.

I've still been getting out skiiing regularly- proabably averaging 2-3 times a week. All this snow has been amazing- the conditions are perfect. (My goal is two gym/structured sessions of exercise a week, as well as two less-structured/outside/social workouts).

Thanks everyone for the ongoing support and encouragement!

 
Title: Re: Strength & Fitness 2015
Post by: kpd905 on February 19, 2015, 06:26:02 AM
I squatted 200 lbs for 3 reps the other day, my first time going that high in a few years.  Now on to the 2 plate club.

My fiance has also been making pretty nice progress on the squats.  About 6 weeks ago we started and she was squatting the bar or putting 5 pounders on each side.  Last night she did 5 reps with 25's on each side, and 2 reps with 30 on each side.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on February 19, 2015, 01:08:59 PM
nice jordan.  i'd do some high protein low carbs non stop for the next 2 weeks thats a lot to drop.  i've been pretty stagnant around 200 at the end of each week before my cheat day hoping to break thru the 200 wall this saturday morning and then hit up the 195 wall in 2 weeks.
Title: Re: Strength & Fitness 2015
Post by: E_Monkey on February 19, 2015, 09:04:24 PM
Weight: 168. Down 1.4!

Clearing a space for the exercise bike. Decluttering means that the house is also losing weight.
Title: Re: Strength & Fitness 2015
Post by: DSKla on February 19, 2015, 09:23:49 PM
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.

I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.

For lifting, I highly recommend Jim Wendler's 5/3/1. It is highly effective, and more importantly, gives tons of great options to scale and personalize based on your individual goals, and even how you're feeling on a given day.

Cannot emphasize it enough: if you want an effective lifting program, just buy 5/3/1. Be pepared to read everything, check your ego, and adjust to your needs. But this is way better than the usual recommendations I see floating around the internet for 5x5 or Starting Strength.
Title: Re: Strength & Fitness 2015
Post by: twbird18 on February 20, 2015, 02:05:17 PM
I should have been more clear I don't need help with techniques or how to use equipment. I need an actual plan that isn't today I'm going to do leg exercises and tomorrow I'm going to do arm exercises. Obviously that is not an effective plan.

I have read a lot about proper nutrition and have lost 50 lbs in the past 10 months. Now I want to learn more about proper workout techniques.

For lifting, I highly recommend Jim Wendler's 5/3/1. It is highly effective, and more importantly, gives tons of great options to scale and personalize based on your individual goals, and even how you're feeling on a given day.

Cannot emphasize it enough: if you want an effective lifting program, just buy 5/3/1. Be pepared to read everything, check your ego, and adjust to your needs. But this is way better than the usual recommendations I see floating around the internet for 5x5 or Starting Strength.
Thanks! I will check it out this weekend.


This month I've been averaging less mileage on foot, and more time taking the bus. I am eager to get my bike set up with winter tires so I can keep up with a higher ratio of self-propelled commutes. I may decide that the 10,000 steps goal may be too restrictive- hitting it really depends on my walking to and from work most days.

I'm having the same issue with my step goal. Walking 15-20k steps in a day is highly dependent on my walking to and from the commuter rail which I never do in the rain, snow, or <20į. That 2 mile walk is a little too much for me in bad weather.

I went to the gym only 2 times this week, but I moved a lot of stuff out of my house for staging over the weekend plus did a lot of painting, which should count for something.

My diet has been unhealthy (for me at least) the last couple days, but that happens every few months for me. I'll get back on track this weekend- so no reportable weight loss, but holding steady.

No progress on my 1.5 mile time either. Gave my leg a rest because my shin swelling was more than normal.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 20, 2015, 03:33:54 PM
Well, Friday is here and that marks the end of my 5 day gym week. Today was chest, shoulders, and triceps - which always kills me - so I will enjoy a few glasses of well deserved red wine tonight, and no workouts of any kind tomorrow.

Sunday my wife and I are going to try a 15k run around a local urban lake. Given that last weekend I hurt my knee this might seem a bit excessive, but the injury has rather magically disappeared - I've been testing it on the treadmill at the gym for the past 3 days and it feels fine. I am starting to wonder if it was some sort of pinched nerve - I can't really think of a knee injury which had me hobbling on Monday of this week, would be virtually gone by Wednesday...weird.

Don't think I will do a review of my goals this Sunday - I'll wait till the following Sunday...cause I think I'm gonna be close to, if not hitting on all my goals, as nebulous as they are. Have a great weekend everyone!
Title: Re: Strength & Fitness 2015
Post by: boarder42 on February 26, 2015, 06:12:24 AM
Well i officially crossed 200 lbs this morning.  I am now happy to say i'm at 199.2 - 14.2 lbs to go ... BMI currently a healthy 24.2... i have an 18.5% BF number though so i hope that continues to fall with the weight loss.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on February 26, 2015, 12:23:52 PM
I was able to hit a life long bench press PR today, got 300lbs for 4 full range of motion reps, no bounce, no spotter help.


Nice dude.

I cleaned 255 this week for a PR, the day after humping up and down snow-covered hills for 4 miles. Byah! I am also feeling a 350 bench right around the corner, after smoking 335 yesterday.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on February 26, 2015, 01:53:05 PM
I've developed an irritating case of Iliotibial Band Syndrome in my left leg...the bane of many a long distance runner. I'm trying to stretch tendons out with a foam roller. Won't know if it's helping until my next long run. My training schedule for the half marathon says I should be running 15km distances right now - not gonna happen with this leg pain. The past two 10km runs the pain has developed right around the 5km mark - and it has been a real struggle to finish the 10km...this has been a major pain in the...leg.

Weight training and diet going very well.

And we have a definite abs sighting. Whooo! Makes eating all these beans and lentil recipes worth it...sort of. I am missing white rice, white pasta, and red meat...and beer...just gotta make it till June 1st. Then I fully intend to fall of the rails HARD. :) For a little while at least.

Coming up on my  6 month anniversary of FIRE...my improved fitness level is right up there in terms of my most fulfilling accomplishments - along with regaining my sanity. ;)

Title: Re: Strength & Fitness 2015
Post by: boarder42 on February 26, 2015, 02:27:31 PM
I've developed an irritating case of Iliotibial Band Syndrome in my left leg...the bane of many a long distance runner. I'm trying to stretch tendons out with a foam roller. Won't know if it's helping until my next long run. My training schedule for the half marathon says I should be running 15km distances right now - not gonna happen with this leg pain. The past two 10km runs the pain has developed right around the 5km mark - and it has been a real struggle to finish the 10km...this has been a major pain in the...leg.

Weight training and diet going very well.

And we have a definite abs sighting. Whooo! Makes eating all these beans and lentil recipes worth it...sort of. I am missing white rice, white pasta, and red meat...and beer...just gotta make it till June 1st. Then I fully intend to fall of the rails HARD. :) For a little while at least.

Coming up on my  6 month anniversary of FIRE...my improved fitness level is right up there in terms of my most fulfilling accomplishments - along with regaining my sanity. ;)

My wife and i are HUGE mashed potato fans but dont eat them anymore b/c we're on a slow carb diet.   if you like it you should try roasting cauliflower and then pureeing in a food processor with a little cottage cheese ... its awesome.  also can make rice with cauliflower.  just put the florets in a food processor.  Pasta i use Spaghetti squash ... or i use zuchinni cut like linguini ..
Title: Re: Strength & Fitness 2015
Post by: DSKla on February 26, 2015, 02:40:43 PM
My fixes for IT band syndrome are:

1) stop doing what caused it. Doesn't sound like that's your plan.

2) making a movement habit of full hip and knee flexion. It's an overuse injury from operating in very narrow ranges of hip and knee flexion. I'd look into daily resting squat work. For this, I recommend Kit Laughlin's Mastering the Squat video series. It does cost $10 but it's well worth it, and done well, it will balance out your hips and knees nicely over time.

3) anterior/posterior balance. Strenghtening the posterior chain to compliment your running. Things like RDLs/light deadlifts would be a good start.
Title: Re: Strength & Fitness 2015
Post by: BZB on February 26, 2015, 06:13:15 PM
I joined a 6 week nutrition bootcamp through the wellness program at work. I have to track all my food and drink, and that has opened my eyes to the huge portions I have been eating. I am using my fitness pal to track my food and it's the easiest way for me.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on February 27, 2015, 07:35:21 AM
My fixes for IT band syndrome are:

1) stop doing what caused it. Doesn't sound like that's your plan.

2) making a movement habit of full hip and knee flexion. It's an overuse injury from operating in very narrow ranges of hip and knee flexion. I'd look into daily resting squat work. For this, I recommend Kit Laughlin's Mastering the Squat video series. It does cost $10 but it's well worth it, and done well, it will balance out your hips and knees nicely over time.

3) anterior/posterior balance. Strenghtening the posterior chain to compliment your running. Things like RDLs/light deadlifts would be a good start.

The answer to any injury: more full-range work. Squats are the perfect rehab movement if done correctly.
Title: Re: Strength & Fitness 2015
Post by: Armer Student on February 28, 2015, 03:04:30 AM
February is over, so it's a good time for a summary:

My goal was:
"Lose 2kg fat/month
Bike commute >90% of the year"

I accomplished -2.5kg since I started 6 weeks ago. I can already feel and see the difference.
I accomplished 96,7% bike commutes since I started working. Including snow storms, heavy rain ... I've most likely gotten used to biking in all weather conditions. :)

The bad thing about biking is though, that my car broke down. Just won't start anymore. It propably took offence :-/ poor Benz.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on February 28, 2015, 06:40:52 AM
Yeah, I needed a trickle charger hooked up to the car once the bike started replacing it, otherwise I couldn't ever count on the battery having enough charge. Especially in the winter when cold drains it.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on February 28, 2015, 08:02:08 AM
ended Feb at 198 and 17.4% BF.... hope to end march under 190 and under 15% BF
Title: Re: Strength & Fitness 2015
Post by: alleykat on March 01, 2015, 06:34:14 AM
While I don't have specific measurements, I can tell you, I feel so much stronger.  I have doing the treadmill for 2 and a half months now and just started on the elliptical. I can now do 15 mins on the elliptical whereas before, I could barely clear 5 minutes.  I have been going to the gym anywhere from 2- 4 times a week, sometimes more. On the treadmill, I can now walk at a speed of 3.6 at random inclines, maybe not at a full hour depending on the inclines or my mood, but I was barely able to do 3.1 with no incline.  I can also run for a good 5 minutes, whereas, I could barely do 5 secs.  So, woohoo.  Love the feeling of being stronger.  I need to start upper body workouts as well, but my elbow tendonitis is a problem.  So, I am now working on healing it.  Hopefully, within the next year, I can start to do some things, But for now, my pain is at a 3 instead of a 10 and I am quite shy about overdoing it.  That was pain.  I bought a Theraband flexbar and have been using it almost everyday to stretch and strengthen my arm, so I am hopefully this does the trick eventually.

Everyone seems like they are doing great.  Keep up the good work.  This thread is inspiring.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 01, 2015, 06:53:04 AM
Alleykat - no experience with that particular injury, but do you have a PT routine? Not all therapists are good, but a good PT is worth their weight in gold.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 01, 2015, 02:41:22 PM
Just got back from a  12km run with my better half...the leg pain is still a factor, but definitely BETTER than last week. Thanks to DSKla and Philoceraptor for the advice on performing more full movement leg exercises. I will continue to do that, along with the foam roller excercises. If the improvement is to the same degree by next weekend, then the Half Marathon will probably still be a go in late April.

Using the body fat percentage "visual" chart that Horsepoor posted several pages back, I'd say I have hit my 15% body fat goal. I currently look a lot like the model they used to illustrate 15%...except he has a better tan - and his abs might be slightly more toned - but my chest, arms, and shoulders are more sculpted than his. Ha!

I can now get into my 30" waist pants, so call that goal complete.

My weight, after staying around 190 forever, has actually dropped to 185...I would feel stronger at 190, so now I will actively attempt to gain some more muscle mass to hopefully get there.

I am going to keep on this fitness train until June 1st...and see where I am at that point. No more updates until then.
Title: Re: Strength & Fitness 2015
Post by: johnny847 on March 01, 2015, 08:26:59 PM
In order for me to meet my goal of gaining at least 15 pounds this year, I've been considering making myself something like this: http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/ (http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/)

Anybody have any experience with weight gainer shakes?
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 01, 2015, 08:53:26 PM
In order for me to meet my goal of gaining at least 15 pounds this year, I've been considering making myself something like this: http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/ (http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/)

Anybody have any experience with weight gainer shakes?

No direct experience myself, but my brother tried those and it didn't work for him. That was back in the 90s though. Formulas may be better now.

If I had to gain weight, I'd much rather do it with solid food than a "nutriceutical" shake. Slabs of bread with pastured butter. The nuttiest, oiliest granola you want. Food porn, etc.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 02, 2015, 06:12:22 AM
In order for me to meet my goal of gaining at least 15 pounds this year, I've been considering making myself something like this: http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/ (http://www.livestrong.com/article/438117-weight-gainer-shakes-with-about-4-000-calories/)

Anybody have any experience with weight gainer shakes?

No direct experience myself, but my brother tried those and it didn't work for him. That was back in the 90s though. Formulas may be better now.

If I had to gain weight, I'd much rather do it with solid food than a "nutriceutical" shake. Slabs of bread with pastured butter. The nuttiest, oiliest granola you want. Food porn, etc.

You should Read 4 hour body by Ferris.  He has a whole section of the book bent around weight gain thru muscle building. and it he changes your diet too. I'm sure it works just as well as the one i'm on now (but its for losing weight)  His stuff works and works extrememly well.
Title: Re: Strength & Fitness 2015
Post by: jordanread on March 02, 2015, 09:15:17 AM
While I don't have specific measurements, I can tell you, I feel so much stronger.  I have doing the treadmill for 2 and a half months now and just started on the elliptical. I can now do 15 mins on the elliptical whereas before, I could barely clear 5 minutes.  I have been going to the gym anywhere from 2- 4 times a week, sometimes more. On the treadmill, I can now walk at a speed of 3.6 at random inclines, maybe not at a full hour depending on the inclines or my mood, but I was barely able to do 3.1 with no incline.  I can also run for a good 5 minutes, whereas, I could barely do 5 secs.  So, woohoo.  Love the feeling of being stronger.  I need to start upper body workouts as well, but my elbow tendonitis is a problem.  So, I am now working on healing it.  Hopefully, within the next year, I can start to do some things, But for now, my pain is at a 3 instead of a 10 and I am quite shy about overdoing it.  That was pain.  I bought a Theraband flexbar and have been using it almost everyday to stretch and strengthen my arm, so I am hopefully this does the trick eventually.

Everyone seems like they are doing great.  Keep up the good work.  This thread is inspiring.

Alleykat, you are kicking ass and are are super motivating.

Just got back from a  12km run with my better half...the leg pain is still a factor, but definitely BETTER than last week. Thanks to DSKla and Philoceraptor for the advice on performing more full movement leg exercises. I will continue to do that, along with the foam roller excercises. If the improvement is to the same degree by next weekend, then the Half Marathon will probably still be a go in late April.

Using the body fat percentage "visual" chart that Horsepoor posted several pages back, I'd say I have hit my 15% body fat goal. I currently look a lot like the model they used to illustrate 15%...except he has a better tan - and his abs might be slightly more toned - but my chest, arms, and shoulders are more sculpted than his. Ha!

I can now get into my 30" waist pants, so call that goal complete.

My weight, after staying around 190 forever, has actually dropped to 185...I would feel stronger at 190, so now I will actively attempt to gain some more muscle mass to hopefully get there.

I am going to keep on this fitness train until June 1st...and see where I am at that point. No more updates until then.

You are rocking it!! I really hope that one day you will put together a slideshow video that is kind of the first 6 months of your retirement. (I can help :-)) Your's is a really fun journey to follow, and the fitness benefits and your progress has got to be one of my favorite ongoing stories around here. For when you do fall off said wagon, I highly suggest video taping it :-).



So, for all the rest of you, we are now 2 months in to this 12 month program. Is anybody else kicking so much ass that they pretty much nailed their goals like Jon_Snow did?
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 02, 2015, 09:34:00 AM
So, for all the rest of you, we are now 2 months in to this 12 month program. Is anybody else kicking so much ass that they pretty much nailed their goals like Jon_Snow did?
  • Are there any issues you are having?
  • Are there challenges you want some assistant to overcome?
  • What wins (big or small) have you experienced?
  • Are your goals keeping you on track?

ugh, still have hip issues when squatting.  So pretty much all squatting has been suspended.  I'm doing lots of mobility work on my hips, hamstrings and quads.  I'm also try to build up the area with other exercises.  Weighted good morning, step ups, lunges, hollow body work, hanging leg raises etc.  Very frustrating, but I'm making the best of it.  On the other hand, my upper body has been getting more work then I've ever done before.....so suns out guns out this summer?

Another milestone for me.  I'm down to 25%BF.  Last August I was at 36%.  So 11% over about 6 months.  My lean body mass is up from 178 - 189.  Overall translates to 37lbs of fat lost, and 11lbs of muscle gained.

Title: Re: Strength & Fitness 2015
Post by: jordanread on March 02, 2015, 09:41:27 AM
So, for all the rest of you, we are now 2 months in to this 12 month program. Is anybody else kicking so much ass that they pretty much nailed their goals like Jon_Snow did?
  • Are there any issues you are having?
  • Are there challenges you want some assistant to overcome?
  • What wins (big or small) have you experienced?
  • Are your goals keeping you on track?

ugh, still have hip issues when squatting.  So pretty much all squatting has been suspended.  I'm doing lots of mobility work on my hips, hamstrings and quads.  I'm also try to build up the area with other exercises.  Weighted good morning, step ups, lunges, hollow body work, hanging leg raises etc.  Very frustrating, but I'm making the best of it.  On the other hand, my upper body has been getting more work then I've ever done before.....so suns out guns out this summer?

Another milestone for me.  I'm down to 25%BF.  Last August I was at 36%.  So 11% over about 6 months.  My lean body mass is up from 178 - 189.  Overall translates to 37lbs of fat lost, and 11lbs of muscle gained.

Awesome wins! 37lbs of fat loss is great. So were you doing weighted squats, or bodyweight? What kind of hip issues?

For me, I am about 1.5lbs away from winning my bet with my doctor and nurses. Just by cutting out beer, I'm down from 203 to 186 (as of this morning). 185 will be enough for me to win $40 (and more importantly, not lose $400). No muscle loss either. I think I'm going to continue on this route until at least April (I really want to turn 30 with a 6 pack). I'm also switching up my workouts. Still doing Convict Conditioning, but my warmup is switching from my 10 mile bike ride into work, to some combination of HIIT and full body circuit training.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 02, 2015, 09:52:27 AM
So were you doing weighted squats, or bodyweight? What kind of hip issues?

Weighted Squats.  I get a pinching feeling in the front of my right hip when I am in the bottom of a squat.  Usually it starts flaring up when I am at 70% or so of my max.  I haven't had it checked out yet, which I really should.  But, in lieu of having an MRI, I'm just doing any leg exercise that doesn't bother it.  I also have a request in for a standing desk at work.  That should be approved and added to my cube soon.
Title: Re: Strength & Fitness 2015
Post by: Hedge_87 on March 02, 2015, 04:04:37 PM
So were you doing weighted squats, or bodyweight? What kind of hip issues?

Weighted Squats.  I get a pinching feeling in the front of my right hip when I am in the bottom of a squat.  Usually it starts flaring up when I am at 70% or so of my max.  I haven't had it checked out yet, which I really should.  But, in lieu of having an MRI, I'm just doing any leg exercise that doesn't bother it.  I also have a request in for a standing desk at work.  That should be approved and added to my cube soon.

Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 03, 2015, 06:01:42 AM
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.

Yea I see a Chiro.  He determined essentially the same thing.  Tight everything around my hips, but especially my hamstrings.  Next week I'm going to start seeing a sports massage person as well.  She treats a lot of the guys I work out with and I have heard good things.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 03, 2015, 07:24:33 AM
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.

Yea I see a Chiro.  He determined essentially the same thing.  Tight everything around my hips, but especially my hamstrings.  Next week I'm going to start seeing a sports massage person as well.  She treats a lot of the guys I work out with and I have heard good things.

This is a chronic problem for me (lower back pain caused by tight hamstrings). I stretch every morning. Here's what I do:

Lay down, pull both legs up to chest, hold 30 seconds. Left leg only, 30. Right leg only, 30. Both legs again, 30.

Combine that with your preferred Low back strengthening (the exercise I do is really hard to describe via text) and the problem will mostly disappear.

Everyone is different, but I have terrible genetics when it comes to spine issues, and I've had much better results seeing a spine-focused doctor and PT than a chiro, especially when muscles are the cause, and not alignment. And I've spent years trying both before finding the right clinic.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 03, 2015, 10:47:11 AM

You are rocking it!! I really hope that one day you will put together a slideshow video that is kind of the first 6 months of your retirement. (I can help :-)) Your's is a really fun journey to follow, and the fitness benefits and your progress has got to be one of my favorite ongoing stories around here. For when you do fall off said wagon, I highly suggest video taping it :-).


Thanks for the kind words JR...it has been an incredible and rewarding (and f*****g hard) trek into the realm of the fit and healthy. On my post-ER "master list" getting fit was priority #1. Like my 10 year "hair on fire" romp to FIRE was, my 6 month sprint to fitness has been equally a "hair on fire" thing. I've come to realize that, as laid back of a guy as I am, there is always one aspect of my life that is in "hair on fire" mode. Now that FIRE and FIT have been reached, I realize that the gardening/farming/subsistence living idea is likely to become my next "obsession". Bring it on. Lots of work ahead, much of it of the back breaking variety...but this should now be less torturous that it would be now that my body resembles that of a finely honed instrument. ;)
Title: Re: Strength & Fitness 2015
Post by: Zikoris on March 03, 2015, 10:52:53 AM
Has anyone used foam rollers much for flexibility/loosening up muscles? We have one that my boyfriend got for physio quite awhile ago and I feel like we under-utilize it. I rolled on my hamstrings and quads bit last night after ballet class and it felt heavenly.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 03, 2015, 11:00:08 AM
Zik, I'm usiing a roller these days to try and loosen and stretch my IT band (big tendon that runs down the side of the thigh) in an attempt to aleviate some pain when I'm running. I find it is actually a painful process, almost to the point of tears. Maybe I'm doing it wrong?
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 03, 2015, 11:25:19 AM
Has anyone used foam rollers much for flexibility/loosening up muscles? We have one that my boyfriend got for physio quite awhile ago and I feel like we under-utilize it. I rolled on my hamstrings and quads bit last night after ballet class and it felt heavenly.

My PT had me try it a few different ways but we couldn't find a way to help my own particular problems. But lots of folks swear by foam rollers.
Title: Re: Strength & Fitness 2015
Post by: Zikoris on March 03, 2015, 12:05:35 PM
Zik, I'm usiing a roller these days to try and loosen and stretch my IT band (big tendon that runs down the side of the thigh) in an attempt to aleviate some pain when I'm running. I find it is actually a painful process, almost to the point of tears. Maybe I'm doing it wrong?

Yeah, that one seems to hurt like crazy for some reason. I'm going to try doing it with one foot on the floor to lower the intensity I think. Apparently that part of you is important for preventing knee injuries.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on March 03, 2015, 12:10:42 PM
Zik, I'm usiing a roller these days to try and loosen and stretch my IT band (big tendon that runs down the side of the thigh) in an attempt to aleviate some pain when I'm running. I find it is actually a painful process, almost to the point of tears. Maybe I'm doing it wrong?

Yeah, that one seems to hurt like crazy for some reason. I'm going to try doing it with one foot on the floor to lower the intensity I think. Apparently that part of you is important for preventing knee injuries.

Jon and Zik, it sounds like you are doing it correctly, it is super painful, at least until you get really used to it. Foam rolling the IT band is actually how interrogators cracked Khaled Sheikh Mohammad at Gitmo.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 03, 2015, 02:30:32 PM

Jon and Zik, it sounds like you are doing it correctly, it is super painful, at least until you get really used to it. Foam rolling the IT band is actually how interrogators cracked Khaled Sheikh Mohammad at Gitmo.

If I wasn't already familiar with the advanced nature of your sense of humour, I could almost find that statement to be believable.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 04, 2015, 05:26:22 AM
Lost all the weight from cheat day.  Back down to 198.6.  Hoping to end this week under 195 ... we shall see.  17.5% BF  Maybe we'll see 16% as the first 2 digits this week.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 04, 2015, 05:39:32 AM
I need to dig up the picture guides to body fat that were linked a while back. Curious. I haven't lost any total weight since my lifting began, but I *know* I've lost some fat.

On a different note, what is a good starting kettlebell weight? For reference, I'm a decent-sized dude (6 feet, 220) and I'm currently doing 17.5 pounds per hand clean/push/press and 25 pounds per hand dumbbell squats. I'm primarily interested in doing kettlebells for the basic swing, less so any other exercises right now.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 04, 2015, 06:16:11 AM
i'll look at the size i have at home.  i'm 6'4 ... i have 2 sizes one was too big the other was good for starting.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 04, 2015, 10:42:53 AM
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.

Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.

One concern  though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on March 04, 2015, 11:24:08 AM
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.

Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.

One concern  though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.

It's really not.  I wear those wrist band things for a little padding for snatches, otherwise they bruise the bony part of my wrist.  Of course you can always use good ol' pushups for gear free pressing.

GC - I think 16KG is the recommended starting weight for most men.  You should be able to do 2-handed swings and progress to 1-handed with that size.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on March 04, 2015, 04:34:16 PM
Still going strong. I've got a good routine with 2 sessions a week with a trainer at the gym, and 2 good athletic "fun" activities outside. Mostly Cross Country skiing right now. And making good progress towards my pull-up goal. I had a few truly awesome sessions last week- it's so exciting to see so much progress, and to be able to do things I couldn't do before!

I've lost about 5 pounds, though that isn't my main goal, and probably should also go look up those body fat percentage pictures posted a while ago. I would guess I've made good progress there.

My quandry now is about how to move forward. I can't justify the ongoing cost of two sessions a week with my trainer, though it has been a fabulous way to get going, for so many reasons. I need to start seriously thinking about transitioning to a more independent routine. I'm a little nervous about it...
Title: Re: Strength & Fitness 2015
Post by: DSKla on March 05, 2015, 02:45:22 PM
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.

Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.

One concern  though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.

It is actually pretty comfortable, and I find that it's a nice auto-correct for shoulder rotational position in overhead work. Compared to the way a dumbbell would load you, the KB puts your shoulder into a more externally rotated position, which is more stable than internal rotation.

As far as weight, it's very dependent on you and what movements you want to do. But if we're assuming a kb swing, it's a common mistake to use too LITTLE weight, which makes people swing with their arms and lower back more than driving the hips with the glutes, so it's very important to get the rigt amount.

Most females I coach, including my 62 yr old 120 lb mother, are surprised to find themselves swinging much more than they thought they could. I usually settle on a 35 lb kb (my mom can swing that for sets of 50 reps with no prior strength training in her youth). The standard Russian method is a 53 lb kb for men. If you want to have options for other movements besides the swing, and allow for progression, a two-kb starter set would probably be a 35 and a 53 for a healthy adult male.
Title: Re: Strength & Fitness 2015
Post by: DSKla on March 05, 2015, 02:54:54 PM
Still going strong. I've got a good routine with 2 sessions a week with a trainer at the gym, and 2 good athletic "fun" activities outside. Mostly Cross Country skiing right now. And making good progress towards my pull-up goal. I had a few truly awesome sessions last week- it's so exciting to see so much progress, and to be able to do things I couldn't do before!

I've lost about 5 pounds, though that isn't my main goal, and probably should also go look up those body fat percentage pictures posted a while ago. I would guess I've made good progress there.

My quandry now is about how to move forward. I can't justify the ongoing cost of two sessions a week with my trainer, though it has been a fabulous way to get going, for so many reasons. I need to start seriously thinking about transitioning to a more independent routine. I'm a little nervous about it...

What kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on March 09, 2015, 06:07:35 AM
Quote
What kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.

Well that's the million dollar question! Since I'm such a newbie, I don't have a lot of the language around different sorts of training options, so I have a hard time answering that question. But basically, I want the strength training to support my ability to do other real-world things. I want to be able to do a pull-up and some decent push-ups. I want to be able to play on the monkey bars with my son, things like that. And I've been excited about the ways in which the training I've been doing in the gym has made me a better and more confident skiier- I'm sure I'll also see the difference this summer swimming as well.

I have a feeling that kind of answer doesn't help much...
Title: Re: Strength & Fitness 2015
Post by: jordanread on March 09, 2015, 06:44:01 AM
Quote
What kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.

Well that's the million dollar question! Since I'm such a newbie, I don't have a lot of the language around different sorts of training options, so I have a hard time answering that question. But basically, I want the strength training to support my ability to do other real-world things. I want to be able to do a pull-up and some decent push-ups. I want to be able to play on the monkey bars with my son, things like that. And I've been excited about the ways in which the training I've been doing in the gym has made me a better and more confident skiier- I'm sure I'll also see the difference this summer swimming as well.

I have a feeling that kind of answer doesn't help much...

DSKla will probably have a more detailed and knowledgeable response to this, but to me it sounds like you want a routine that provides functional strength for day to day ability, some upper body for playtime with the kids, and some core for skiing and the like. If you want something that is free and fun, and doesn't focus on one thing, you can try the Hero's Journey (http://neilarey.com/programs/hero-journey.html) bodyweight 'choose-your-own-adventure' program (at least until DSKla chimes back in).

Oh, and something I meant to post here earlier is one of the journals on Neila Rey's site (http://neilarey.com/fitspace/forum/checkin/10179-hero-s-journey-the-story-begins) that is a really fun take on the program.
Title: Re: Strength & Fitness 2015
Post by: DSKla on March 09, 2015, 10:04:41 AM
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.

Yea I see a Chiro.  He determined essentially the same thing.  Tight everything around my hips, but especially my hamstrings.  Next week I'm going to start seeing a sports massage person as well.  She treats a lot of the guys I work out with and I have heard good things.

Sounds like it might be a bit of an impingement. Do you know if your hips have a default anterior pelvic tilt? Often this position can both cause a lot of anterior tightness/impingement, but it feels like the hamstrings are the problem since they're tight. However the reason they're tight is that the muscle is lengthened due to the anterior tilt, and simply has no more room to move.

If you find this is the case, I'd recommend looking up some posterior pelvic tilt drills to reset your hips into neutral, and in either case, a hip flexor stretch with a powerlifting band to pull the head of the femur clear of the socket has worked for a few people I've worked with. http://youtu.be/dzhz67lXkAE (http://youtu.be/dzhz67lXkAE)
Title: Re: Strength & Fitness 2015
Post by: DSKla on March 09, 2015, 10:15:47 AM
Quote
What kind of stuff do you want to be able to do? I could probably recommend an independent routine for you. That's for sure the way to go in the long-term.

Well that's the million dollar question! Since I'm such a newbie, I don't have a lot of the language around different sorts of training options, so I have a hard time answering that question. But basically, I want the strength training to support my ability to do other real-world things. I want to be able to do a pull-up and some decent push-ups. I want to be able to play on the monkey bars with my son, things like that. And I've been excited about the ways in which the training I've been doing in the gym has made me a better and more confident skiier- I'm sure I'll also see the difference this summer swimming as well.

I have a feeling that kind of answer doesn't help much...

If you had unlimited money I'd send you to Ido Portal, but on a budget and without a coach, you might want to look into Christopher Sommer's Foundation One and Handstand One. These programs are affordable, you can get lots of coaching in the forums if you post form videos, and it is all about bodyweight strength and mobility, very little equipment needed. It should take someone starting from scractch 12-18 months (rough guideline, don't get hung up on it) to master all of the elements in these two modules, at which point you will have your pullups, pushups, handstands, and a lot more. Then there are more advanced modules you can move on to.

Unfortunately I don't know of any free, publicly available programs that I can recommend, mostly because they are either not individualized, or there is no feedback component, which there is through the forums in F1 and H1. In other words, some of the free programs might be good for some people who don't need adjustments and can police their own form, but I find those individuals to be exceedingly rare. As a beginner, you are going to want to invest in doing it properly. Sommer's stuff is not perfect by any means, but it is affordable, coachable, and his students are doing some incredible things.

The free method would be to become an insatiable researcher and spend a few years, in trial and error, learning about strength training and applying it to yourself. This is the long, hard way, but in my opinion, the best way.

Resources:
Ido Portal for all movement and a holistic lifestyle approach that I believe is the best out there.
Pavel Tsatsouline for no BS strength training through bodyweight and kettlebells, usually
Eric Cressey for more traditional strength training
Greg Everett for olympic weightlifting

From there you could easily find the other worthwhile branches.
Title: Re: Strength & Fitness 2015
Post by: DSKla on March 09, 2015, 10:22:29 AM
I also just remembered that Kit Laughlin is my favorite resource on stretching, and in his forums, there are lots of knowledgeable, helpful people who can aid you in the strength training side of things, so whatever you do, I'd definitely recommend signing up for that forum and reading around a bit.
Title: Re: Strength & Fitness 2015
Post by: cats on March 11, 2015, 10:24:17 PM
Updates from me:

-Making progress on pull-up goal: I've been diligent about strength workouts 3x/week and have started using a resistance band to do assisted pull-ups.  I think I am starting to look a little more muscle-y in my upper body/core: from the right angle I have the beginnings of visible ab muscles!

-Running: so-so.  My leg pain needed a bit more time to heal up, so I did very little running in February.  Have been getting back into it this month and I seem to have not lost *too* much speed for distances up to ~4 miles.  This month I am trying not to worry too much about speed and just re-establish the habit of running regularly.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on March 17, 2015, 03:36:23 AM
Thanks for the tips on resources for training!

I made it to the gym on my own, without an appointment for the first time this last weekend! A milestone for me. My trainer owns the gym and is always there and he helped me figure out a set of four exercises to work on independently while I was there. He is always there (he owns the gym) and should be able to help with form and process as I become more independent.

My plan is to scale back to one day a week of personal training and 1-2 times in the gym on my own- 2 would be ideal during mud season since outside activities are in short supply.

I'm not getting as many steps in this month, taking the bus more and am also starting to share kid pick-up duty with my husband so he has a bit more time for work and his hobbies. So I might need to cut back a bit on my self-propelled commute goals. Of course, once the roads clear a bit more, I can use the bike trailer for pick-up and drop off.

Thanks again for all the feedback.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on March 17, 2015, 03:58:06 AM
Loving the resources you shared- hero's journey, Ido Portal and Christopher Sommer are are really interesting! Definitely a place to start.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on March 17, 2015, 08:28:50 AM
I knocked out my goal on the 1-legged deadlifts on Sunday.  Surprisingly more difficult when I can't touch down with the kettlebell or other leg to rebalance.  I'm going to keep working on my form with this one; I get a little shaky after about six reps.

Also down 5 pounds; 3 to go to hit my original goal, but optimally, I'll lose about 8-10 from where I'm at now.

My running has been total crap since I got sick in January, so I'm trying to refocus on that and get in 12 miles/week.  Signed up for the Bruneau Beast, which is a brutal 10K over sand dunes in June, so hopefully that will motivate me to get it together.
Title: Re: Strength & Fitness 2015
Post by: jordanread on March 18, 2015, 10:01:52 AM
So I've been able to increase my walking and short range cycling by playing Ingress. That game is ridiculously fun. Been doing some Tai Cheng as warm ups for Convict Conditioning, and am at step 4 of the 4 main steps. Still staying stable at around 185, and the gut is going away. I've been doing miscellaneous sprints around as well. Considering how much I hate running, I'm actually enjoying these sprints between portals.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 20, 2015, 05:36:13 AM
seems like every 10lbs i lose i stagnate for a couple weeks then i drop the next 10 in a couple weeks fast.  happened at 205 and its happening again at 195.  i think its partial diet difference and i must switch to something that is more sustaining vs losing weight once i hit a goal... oh well ... hoping to hit under 190 by the end of March still .... we will see.
Title: Re: Strength & Fitness 2015
Post by: jordanread on March 23, 2015, 09:17:33 AM
Ok so I have a weird situation. I'm finally dropping pounds like I really wanted to in the past but haven't yet found a scale to verify. That's fine, I'll get there, but I am encountering one problem for which I'd like some advice.

I'm losing MUSCLE in addition to the fat, dammit! This never happened to me in the past because my primary means of losing weight were strength training and a keto or paleo-type diet (good for maintaining muscle mass). Since I've been living with other people and having little control of my diet, I've been dropping weight but not having enough protein to maintain muscle. Add to this the fact that I can't really strength train, other than some basic body-weight stuff, and you end up with a thinner me but still not the physique I'm looking to get. For example, my chest is smaller with both fat and muscle, but now the chest looks slimmer with a little bit of fat on it. It isn't man-boob action, but I could see how it might be if I were 10-20 lbs of fat heavier and without additional muscle.

Any advice? Luckily (or unluckily, based upon my poor past results) now I've gotten control of my diet and am eating mainly meat and veggies cooked in olive or palm (I'm in Africa) oil. I think this should slow down or arrest muscle loss, but I'd like to add some back while still losing fat, which is the perennial challenge. I'm getting back into my pushups, squats, and ab exercise routine but I will not be able to start weight lifting again for a few weeks.

I know, this shouldn't be my main concern as I still have the belly and spare tire to lose, but I don't want to lose too much muscle because then I'll have to get back into a bulking stage and I want to avoid the yo-yo cycle that has characterized basically my entire adult life.

Basic bodyweight stuff should be enough to actually build muscle, let alone just keep it. There are a lot of different methodologies that have been discussed, but if you consistently make it harder (i.e. Convict Conditioning), you should build muscle. I think (and DSKla can correct me) that with the diet the way it is now, ensuring daily(ish) use of your muscles should be enough to prevent any additional loss.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on March 23, 2015, 09:20:08 AM
NICE!, can you add in some sprint work? 

Guessing that getting your diet back to meat and veg will help.
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 23, 2015, 09:35:48 AM
There are no kettlebells at my local gym, so I'm pretty unfamiliar with them. A bit of internet sleuthing this morning has me intrigued though.

Once I leave town and relocate for the summer to my island, where gym facilities are pretty much non-existent, I would like a way to maintain the muscle development I have worked my a** off to acheive. I am thinking that a collection of these in my tool/garden shed might be a good idea. Not concerned about maintaining my general fitness level between kayaking, gardening, choppin' firewood, and pulling up prawn/crab traps from the depths (hopefully loaded and HEAVY) - but I know I will miss my weight training.

One concern  though...on some of the "press" type excercises, I don't really like the way the round mass of the weight seems to press against the forearms. That just looks...awkward.

It is actually pretty comfortable, and I find that it's a nice auto-correct for shoulder rotational position in overhead work. Compared to the way a dumbbell would load you, the KB puts your shoulder into a more externally rotated position, which is more stable than internal rotation.

As far as weight, it's very dependent on you and what movements you want to do. But if we're assuming a kb swing, it's a common mistake to use too LITTLE weight, which makes people swing with their arms and lower back more than driving the hips with the glutes, so it's very important to get the rigt amount.

Most females I coach, including my 62 yr old 120 lb mother, are surprised to find themselves swinging much more than they thought they could. I usually settle on a 35 lb kb (my mom can swing that for sets of 50 reps with no prior strength training in her youth). The standard Russian method is a 53 lb kb for men. If you want to have options for other movements besides the swing, and allow for progression, a two-kb starter set would probably be a 35 and a 53 for a healthy adult male.

When I started out (6'1 185) I learned form on the 35lb, used 45lb for a while in workouts, and was able to do a ton on the 53/55. The 70lb ones were just for fun challenge days.
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 23, 2015, 09:40:14 AM
Squat question:

Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.

So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.

Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.
Title: Re: Strength & Fitness 2015
Post by: jordanread on March 23, 2015, 10:25:14 AM
Squat question:

Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.

So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.

Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.

If you're trying to increase flexibility, I think the step one of squats on Convict Conditioning may help. It's actually doing shoulderstand squats, upside down and attempting to get your knees to touch your forehead. The position makes sure you are focusing on the flexibility of muscle, and you can't over stretch since there is no weight involved.
Title: Re: Strength & Fitness 2015
Post by: dkw on March 23, 2015, 11:18:49 AM
I just read this whole thread.  I want in.

I just need to be more consistent with working out and I guess it helps to do it in a group and encourage other folks along the way.

Goals as of now - squat 185lb
Bench 135
Walk/Run 10000 steps a day - roughly 4-4.5 miles
Drink less beer
Drink less coffee
10 Pull ups in a row.  Right now I'm on sets of 3 or 4
3 sets of 10 Burpees everyday 

Squat question:
So what are my options to increase this flexibility?

My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.


Eye Pod - do you need more of a warm up? Can you touch your toes 

Also if you torso is going forward find out the position of your head.  If your head is looking down your torso will follow.  Level chin or chin up, eyes on ceiling.

Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 23, 2015, 11:56:15 AM
I just read this whole thread.  I want in.

I just need to be more consistent with working out and I guess it helps to do it in a group and encourage other folks along the way.

Goals as of now - squat 185lb
Bench 135
Walk/Run 10000 steps a day - roughly 4-4.5 miles
Drink less beer
Drink less coffee
10 Pull ups in a row.  Right now I'm on sets of 3 or 4
3 sets of 10 Burpees everyday 

Squat question:
So what are my options to increase this flexibility?

My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.


Eye Pod - do you need more of a warm up? Can you touch your toes 

Also if you torso is going forward find out the position of your head.  If your head is looking down your torso will follow.  Level chin or chin up, eyes on ceiling.

you should quanify "drink less beer/coffee"  how do you know what less is...
i'd change it to no beer during weekdays or 2 beers max per day etc.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 23, 2015, 12:34:33 PM
Squat question:

Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.

So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.

Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.

I've been working alot on hip and hamstring mobility for my squats.  I do this routine everyday now regardless if I workout or not. 

Ido Portal Squat Routine (https://www.youtube.com/watch?v=lbozu0DPcYI&feature=youtu.be)

Also, one of my coaches suggested I just squat more.  As in, sit in a squat while watching tv, sit in a squat while my dog takes a dump, sit in a squat while the eggs are cooking etc.  Work up to 30min per day.  Use a chair, desk, stove, dog..to support yourself if needed.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on March 23, 2015, 12:51:20 PM
Squat question:

Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.

So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.

Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.

I agree with Cromacster, just squat more. Also, buy a pair of lifting shoes, the kind with the wooden heel. Next, over-arching your back is bad in the squat, but it's obviously impossible to tell what you are doing without seeing it. Lastly, I think Paul Carters squat setup post is super for figuring out how YOU should be squatting. I think  was it. (http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-i.htmlthis[/url)
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 24, 2015, 06:24:26 AM
Squat question:

Background - I have an immature squat and super tight hips. I have a solid deadlift (over 2x BW) but my squat is just terrible. I don't practice it so it doesn't get better, but I'm just really not flexible. I'm trying to be able to get that hip crease below parallel, and I find that I just can't. My back is very arched the whole time I'm in the squat and the only way I can get close to below parallel is if my chest goes towards the floor. I end up doing a mini good morning at the bottom of the squat until I can stand up. It's terrible.

So what are my options to increase this flexibility? I should stretch more before, but are there any good programs to help with this (I've heard wall squats can help, where you keep getting closer and closer to the wall). Is it worth it to keep doing the squats even if I'm not getting to full depth? The weight does help push me down but I know I have a lot of room for improvement.

Goal is to get to 1.5BW squat (currently max out just a bit over BW). I figure this would also improve any other Oly lifts like my clean and snatch too.

I agree with Cromacster, just squat more. Also, buy a pair of lifting shoes, the kind with the wooden heel. Next, over-arching your back is bad in the squat, but it's obviously impossible to tell what you are doing without seeing it. Lastly, I think Paul Carters squat setup post is super for figuring out how YOU should be squatting. I think  was it.
 (http://www.lift-run-bang.com/2010/04/developing-your-raw-squat-pt-i.htmlthis[/url)

That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success. I think that everyone's right and I just need to continue to work on my flexibility. My wife just doesn't understand, but it's even hard for me to sit in that little squat that babies and asian people do with such ease.

Or that Ido Squat position, impossible for me to get into! I'm going to keep forcing the issue with stretching using some sort of pole as leverage to start.

I've also never made a concerted effort on the stretching, so really, it's my own fault. Pigeon pose was another recommended stretch that I'll try.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 24, 2015, 06:56:13 AM
My wife just doesn't understand, but it's even hard for me to sit in that little squat that babies and asian people do with such ease.

You and the majority of the western world.  Like most things with your body, use it or lose it.

Or that Ido Squat position, impossible for me to get into! I'm going to keep forcing the issue with stretching using some sort of pole as leverage to start.

Just keep at it.  Use support when you need it.  The more you do it and the more often you work at sitting in a squat, the easier it will get.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on March 24, 2015, 01:04:14 PM

That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.

What? Why? They are awesome.
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 24, 2015, 01:50:32 PM

That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.

What? Why? They are awesome.

I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.

For anyone wondering, I think I've seen the best description of my issue here: http://www.crossfit.com/cf-info/exercise.html -> Air squat: Keeping the torso upright, Matt Lodin. It's exactly what I look like and feel. Maybe balance is hurting me too.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 24, 2015, 02:26:35 PM
Any one want to share pre-workout meal ideas? After trying a bunch of different things, I've recently discovered that a big grapefruit powers me through 45 minutes of cardio and then a full strength workout with energy to spare. Really kind of bizarre...I accidently stumbled on the grapefruit idea when my fridge and cupboards were empty of my usual pre-workout fare. I see guys (mostly guys, some gals) in the gym downing all sorts of bizarre looking energy drinks and shakes - I'd put my grapefruit up against any of them! Cheaper too!
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 24, 2015, 02:53:47 PM
Usually homemade granola or fresh bread sliced from last night's loaves, slathered in butter.
Title: Re: Strength & Fitness 2015
Post by: SU on March 24, 2015, 03:07:37 PM
I also just remembered that Kit Laughlin is my favorite resource on stretching, and in his forums, there are lots of knowledgeable, helpful people who can aid you in the strength training side of things, so whatever you do, I'd definitely recommend signing up for that forum and reading around a bit.

Am all excited about seeing Kit's name pop up on this site. I used to train at the gym where he developed his programs (and trained with Kit a few times but mostly with people who were trained by him)... they were the best. I more or less owe everything I can do in the gym today to what I learned from those guys.

Kit trains people in Europe too, so I was able to find a posture and flex coach in the UK when I needed one, however, I just looked at Kit's site and couldn't see a list of qualified coaches. Still, if anyone's interested in this method, it's worth contacting Kit's team to see if there are any locally qualified people or upcoming workshops, especially in Europe.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on March 24, 2015, 06:07:09 PM
I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.

They are useful because they put your body in a better position for a deep squat, which is what you said your issue was with, here is a little history (http://www.dynamic-eleiko.com/sportivny/library/farticles015.html):

"A weightlifting shoe with a raised heel was actually more important for the squat style of lifting than it was for the ďdeep splitĒ style, i.e., the area of balance is smaller in the squat position. A shoe with a raised heel allows the weightlifter to squat down with a reasonably vertical disposition of the trunk which requires fully bending the knees and tilting the shins forward; with the feet resting flat on the floor , i.e., the lowest, stable position to support the barbell became possible."

So yea, when you are going to be doing some squats/cleans/snatches, you just get your special shoes. Either way, if you play around with some different set ups, I think you'll find the one that you're most comfortable and strong in. It might not be the high bar, upright torso squat, just because of your leverages. You might be a natural low bar squatter (I am).

A lifting belt helps you lift more, why wouldn't you want that? Just because you won't have a belt when you have to pick something up in real life? I'm assuming that is your issue with shoes and belts, that you won't have them IRL, so you don't want to train with them?

Title: Re: Strength & Fitness 2015
Post by: Daisy on March 24, 2015, 06:40:54 PM
Any one want to share pre-workout meal ideas? After trying a bunch of different things, I've recently discovered that a big grapefruit powers me through 45 minutes of cardio and then a full strength workout with energy to spare. Really kind of bizarre...I accidently stumbled on the grapefruit idea when my fridge and cupboards were empty of my usual pre-workout fare. I see guys (mostly guys, some gals) in the gym downing all sorts of bizarre looking energy drinks and shakes - I'd put my grapefruit up against any of them! Cheaper too!

The answer to almost any food question is peanut butter.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 24, 2015, 07:37:20 PM
The answer to almost any food question is peanut butter.

Unless you're allergic ;) But I do make a mean alternate butter with almonds, sunflower seed, and flaxseed.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 25, 2015, 07:01:56 AM
Any one want to share pre-workout meal ideas? After trying a bunch of different things, I've recently discovered that a big grapefruit powers me through 45 minutes of cardio and then a full strength workout with energy to spare. Really kind of bizarre...I accidently stumbled on the grapefruit idea when my fridge and cupboards were empty of my usual pre-workout fare. I see guys (mostly guys, some gals) in the gym downing all sorts of bizarre looking energy drinks and shakes - I'd put my grapefruit up against any of them! Cheaper too!

I don't like solid food in my stomach before working out (though I've never tried a grapefruit).  My go to is a scoop of whey, scoop of a carb supplement, scoop of creatine.  Comes out to 28g protein and 20g carb.  I'll usually drink the same thing after the workout.  All said and done it costs about 1.25 per serving and it works for me.  If I don't have my carb supplement I blend oatmeal into a flour and use that instead.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on March 25, 2015, 07:28:21 AM
Before a run, I like to eat a couple Medjool dates, which are basically pure sugar (hint, they're best straight from the freezer).  If I'm hungry, I'll have a spoonful of coconut butter to tide me over; it's really filling in small amounts so it's not going to cause stomach upset during a hard workout.  Also, coconut oil gets processed in a way that provides energy almost as quickly as sugar, so it makes sense for pre-workout.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 25, 2015, 09:03:29 AM
195.8 on a wednesday.  this could be a great week!
Title: Re: Strength & Fitness 2015
Post by: Daisy on March 25, 2015, 09:25:16 PM
The answer to almost any food question is peanut butter.

Unless you're allergic ;) But I do make a mean alternate butter with almonds, sunflower seed, and flaxseed.

I do eat all types of nut butters as well. Great pre workout fuel. Usually on a thin rice or quinoa cracker. I don't eat much bread.
Title: Re: Strength & Fitness 2015
Post by: Wiggle on March 26, 2015, 05:32:27 AM
I've been having a good start to the year, went from 184 lbs to 174lbs (male 29 y/o, 5'10").  My bodyfat calipers also tell me I went from 10mm of flab to 8mm at a measurement point just above my hip bone.  Also have managed to maintain strength in most areas throughout the weight loss and increase in some others.  Current 1RMs on major lifts (most are calc'ed from heavy sets of 3 or 5): Deadlift 350lbs, Squat 280lbs, Bench 210 lbs.  Bench is the only one that has decreased during my weight cut and only by a few lbs.  Thanks to being lighter I've gotten alot better at bodyweight exercises too, I did 14 chin-ups, 22 bodyweight dips and 10 bodyweight+45lbs dips.

Looking to cut down to 165 or 170 to get nice and light for cycling season, provided I can do so without a loss in strength anyway.  I've never been really lean in my whole life, I only started taking fitness and diet at all seriously til I was in my mid-20s and almost 230lbs so I've come quite a long ways.  I often fluctuate between 180 and 190 and I'm pretty fit but not as lean as I'd like so a goal of mine is to see if I can attain a low BF% for first time in my life :)
Title: Re: Strength & Fitness 2015
Post by: cross3700 on March 26, 2015, 06:14:21 AM

That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.

What? Why? They are awesome.

I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.

For anyone wondering, I think I've seen the best description of my issue here: http://www.crossfit.com/cf-info/exercise.html -> Air squat: Keeping the torso upright, Matt Lodin. It's exactly what I look like and feel. Maybe balance is hurting me too.

If you don't want to get OLY shoes, squat barefoot, in your socks or in a pair of shoes with a hard sole (Chuck Taylors, etc.) and use a small plate under your heels.  Squatting in squishy running, cross training shoes will limit how much you can squat.  Same goes for DL.

Relative to a belt, I'd only use one for heavy sets- DL and squats.  I use one for heavy singles (1RM) or sets of 3 - basically, any time I think there is a risk of my form breaking down that could cause injury.  For me, its less about having something to push against and more a trigger to really tighten up my core.
Title: Re: Strength & Fitness 2015
Post by: cross3700 on March 26, 2015, 06:17:48 AM
I've been having a good start to the year, went from 184 lbs to 174lbs (male 29 y/o, 5'10").  My bodyfat calipers also tell me I went from 10mm of flab to 8mm at a measurement point just above my hip bone.  Also have managed to maintain strength in most areas throughout the weight loss and increase in some others.  Current 1RMs on major lifts (most are calc'ed from heavy sets of 3 or 5): Deadlift 350lbs, Squat 280lbs, Bench 210 lbs.  Bench is the only one that has decreased during my weight cut and only by a few lbs.  Thanks to being lighter I've gotten alot better at bodyweight exercises too, I did 14 chin-ups, 22 bodyweight dips and 10 bodyweight+45lbs dips.

Looking to cut down to 165 or 170 to get nice and light for cycling season, provided I can do so without a loss in strength anyway.  I've never been really lean in my whole life, I only started taking fitness and diet at all seriously til I was in my mid-20s and almost 230lbs so I've come quite a long ways.  I often fluctuate between 180 and 190 and I'm pretty fit but not as lean as I'd like so a goal of mine is to see if I can attain a low BF% for first time in my life :)

Awesome work!  It's amazing how much shedding a few pounds can make bodyweight exercises easier.  My chinups went through the roof after losing 10 lbs and doing ladders almost everyday. 
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 26, 2015, 06:50:38 AM

That's some good information. I'm trying to stay away from Oly shoes, but I've used a plate before with some success.

What? Why? They are awesome.


I'm not competing and I don't see the usefulness of them. "Hold on, let me go get my special shoes before I actually lift this thing." Same thing with a belt and DLs.

For anyone wondering, I think I've seen the best description of my issue here: http://www.crossfit.com/cf-info/exercise.html -> Air squat: Keeping the torso upright, Matt Lodin. It's exactly what I look like and feel. Maybe balance is hurting me too.

If you don't want to get OLY shoes, squat barefoot, in your socks or in a pair of shoes with a hard sole (Chuck Taylors, etc.) and use a small plate under your heels.  Squatting in squishy running, cross training shoes will limit how much you can squat.  Same goes for DL.

Relative to a belt, I'd only use one for heavy sets- DL and squats.  I use one for heavy singles (1RM) or sets of 3 - basically, any time I think there is a risk of my form breaking down that could cause injury.  For me, its less about having something to push against and more a trigger to really tighten up my core.

I wear almost flat shoes. NB Minimus trail. Only a 4mm drop. I guess I just don't understand being able to squat/lift more with a belt on just to be able to say that I lifted more. it's not comparable to my history of squatting/deadlifts, so it's basically apples to oranges. It's like wearing one of the bench shirts. Sure, I can lift more but it doesn't mean I got stronger.

Especially for the shoes, I want to get the flexibility/balance to squat correctly. I feel like the shoes would be a crutch and I wouldn't correct my bad form.
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 26, 2015, 06:52:37 AM
As to what I eat pre-workout, it depends on how much time. I'm one of those "has to eat something" before I do anything in the morning kind of people.

If I'm going to the gym early, I'll either have a 1 or 2 block snack depending on how much time I have (a block has a set ratio of carbs/proteins/fat). If it's a 1 block, it'll be a cheese stick, 3 almonds, and an orange. If it's two blocks, it'll be an apple, 6 almonds, hard boiled egg, and cheese stick. If I'm eating that big of a snack though, I'm going to want to take a bit of a break (about a half hour) before I actually start to work out.
Title: Re: Strength & Fitness 2015
Post by: cross3700 on March 26, 2015, 08:58:07 AM
I wear almost flat shoes. NB Minimus trail. Only a 4mm drop. I guess I just don't understand being able to squat/lift more with a belt on just to be able to say that I lifted more. it's not comparable to my history of squatting/deadlifts, so it's basically apples to oranges. It's like wearing one of the bench shirts. Sure, I can lift more but it doesn't mean I got stronger.

Especially for the shoes, I want to get the flexibility/balance to squat correctly. I feel like the shoes would be a crutch and I wouldn't correct my bad form.

I don't think there's one right answer...

In my mind, the shoes are more about stability than flexibility/mobility.  Squatting 300 lbs in squishy gym shoes isn't the best feeling.  Not sure what the NB's you're using are like, but a little bit of a heel does help.  Also, oly shoes won't eliminate form or flexibility issues, but they may help you work through them quicker.  Again, for me, its all about having a stable platform.  I've squatted in socks when I've forgotten my oly shoes and that's a much more stable platform than squatting in my "regular" gym shoes.

With regards to the belt, I don't use it to lift more per se and I wouldn't promote using it that way. It's more about avoiding injury.  I don't use a belt 98% of the time.  If you use it all the time, you don't strength your core to be able to deal with heavy loads, which is what I think you're getting at, but for max effort stuff (1 to 3 rep maxes), I'd rather not risk injury, especially, the older I get.  In my 20's, I didn't care about any of this stuff I just went to the gym and lifted.  In my 40's, I've got a lot more creaks, aches and pains.

Everyone has different opinions and we all have to do what works for best for us.  Just wanted to relay my experiences and thought process. Cheers
Title: Re: Strength & Fitness 2015
Post by: Cromacster on March 26, 2015, 10:02:55 AM
I wear almost flat shoes. NB Minimus trail. Only a 4mm drop. I guess I just don't understand being able to squat/lift more with a belt on just to be able to say that I lifted more. it's not comparable to my history of squatting/deadlifts, so it's basically apples to oranges. It's like wearing one of the bench shirts. Sure, I can lift more but it doesn't mean I got stronger.

Especially for the shoes, I want to get the flexibility/balance to squat correctly. I feel like the shoes would be a crutch and I wouldn't correct my bad form.

You're confusing two things here.  Bench shirts are a much different concept than shoes or belts.  Not to get off on a tangent of raw vs geared lifting......

Belts and shoes are tools.  You won't automatically be able to lift more by wearing different shoes.  They will help to get you in a better position so that you can squat properly.  With proper form your body is structurally capable of lifting more than if you were using bad form.  Not only that, if your body is in proper position it is much, much safer.

Where I feel you are making the mistake is the assumption that using shoes allows all form and flexibility requirements to go out the window (far from the truth).  If your form sucks, which you admitted, you should be using any assistance you can in order to squat with proper form....when using weight.  Keep doing all stretches, moblity, Ido portal squat routine etc with out shoes.  If you are squatting with weight I would do whatever you can to squat with proper form.

And you use plates to raise your heels....How is this different than using shoes?  The end result is the same.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 26, 2015, 10:38:55 AM
After spending a fair chunk of change on a new pair of runners, combined with diligent stretching and use of a foam roller, I seem to have my IT band problem under control. A 15km run this past weekend went extremely well.

My attempt to get leaner while building muscle mass simultaneously has predictably had mixed results. My weight continues to drop as body fat% drops - muscle gains cannot hope to keep pace since there is no way in hell I am consuming enough food to pack on muscle.

In short, I like what the mirror test is telling me (I would guess 12% body fat), but not what the scale says - 185 lbs for a 6'4" frame is starting to feel too light for me - though I am lifting progressively heavier weights, I don't feel particularly "strong" at this weight. Hard to explain.

But this feels a little like nitpicking...I am THRILLED overall with what's happening in regards to my fitness.

My 3 months membership at the local gym just elapsed and I bought a 50 session package. Now that Summer is closer and I will be off doing "Summer-y" things, my gym time will slowly decrease - if I find myself in Vancouver over the Summer (hopefully not too often) I may pop in for a session or two. But I will mostly be gardening, kayaking, fishing, hiking, and running up a storm in the Gulf Islands - putting my "new body" through its paces...

Awesome thread, and very motivational and helpful. Thanks to all who have contributed.
Title: Re: Strength & Fitness 2015
Post by: cross3700 on March 26, 2015, 11:47:33 AM
After spending a fair chunk of change on a new pair of runners, combined with diligent stretching and use of a foam roller, I seem to have my IT band problem under control. A 15km run this past weekend went extremely well.

My attempt to get leaner while building muscle mass simultaneously has predictably had mixed results. My weight continues to drop as body fat% drops - muscle gains cannot hope to keep pace since there is no way in hell I am consuming enough food to pack on muscle.

In short, I like what the mirror test is telling me (I would guess 12% body fat), but not what the scale says - 185 lbs for a 6'4" frame is starting to feel too light for me - though I am lifting progressively heavier weights, I don't feel particularly "strong" at this weight. Hard to explain.

But this feels a little like nitpicking...I am THRILLED overall with what's happening in regards to my fitness.

My 3 months membership at the local gym just elapsed and I bought a 50 session package. Now that Summer is closer and I will be off doing "Summer-y" things, my gym time will slowly decrease - if I find myself in Vancouver over the Summer (hopefully not too often) I may pop in for a session or two. But I will mostly be gardening, kayaking, fishing, hiking, and running up a storm in the Gulf Islands - putting my "new body" through its paces...

Awesome thread, and very motivational and helpful. Thanks to all who have contributed.

That's awesome. Foam rollers are definitely one of the best torture devices out there...combine that with a lacrosse ball and you've got a pretty good medieval torture chamber.

At 12% you should be on the border of seeing abs.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on March 26, 2015, 11:55:20 AM
Yea, what Cro and cro said. Also, I re-read your post, and it sounds like you are trying to do powerlifting squats? With verticalish shins and just breaking parallel? Flatter shoes like Chucks would help your positioning if that's what you're going for, but don't be worried that your back bends more (what you called a good-morning style). Oly shoes help more with deeper squats.
Title: Re: Strength & Fitness 2015
Post by: SU on March 26, 2015, 02:17:06 PM
For anyone who is curious about different types of shoes (and different thinking about shoes) when I spent 3 months last year choosing shoes for weight training, I relied heavily on these two articles:
http://www.bodybuilding.com/fun/feats-of-feet-minimalist-shoes-and-strength-training.html
and
http://www.bodybuilding.com/fun/meet-the-minimalists-reviews-of-minimalist-training-shoes.html

In my experience, the minimalist shoes are great for kickstarting posterior chain work, box jumps, lunges, and anything where you want glutes and hamstrings to get a workout.

Weightlifting shoes are great for feeling securely planted to the floor. I definitely feel a difference when I am driving through the heels for squats and cleans. Having tried them, I'd be reluctant now to attempt heavy lifts without them. So in that way I think lifting shoes are a bit like cycling knicks and jerseys - until you try them for yourself it's hard to see the difference or comprehend why anyone would wear them in public.

Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on March 27, 2015, 07:36:15 AM
In short, I like what the mirror test is telling me (I would guess 12% body fat), but not what the scale says - 185 lbs for a 6'4" frame is starting to feel too light for me - though I am lifting progressively heavier weights, I don't feel particularly "strong" at this weight. Hard to explain.

Man, I'm 6'0" and I can't even imagine what I would look like at 185. I'd feel like a stick! I was making my goal weight 195 but as muscle gets added I don't think I will ever get there. Yeah, I've got plenty of fat to lose (probably 20-25% BF), but I've gained 5 pounds since lifting and I'm still dropping waist circumference. I've finally got to punch a new hole in my belt - been hovering at the last pre-drilled hole for months now.

Funny how different body types are.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on March 27, 2015, 08:00:27 AM
Awesome progress Chief!

Agreed on body type differences. My body type very much resembles that of an olympic swimmer - long legs and arms, big hands and feet. ;) When in competition, Michael Phelps is 6'3" and 185 pounds. I think most people would agree that he is not an unpleasant looking "stick". His physique would be something I could see using as a target goal.
Title: Re: Strength & Fitness 2015
Post by: Longwaytogo on March 27, 2015, 09:11:05 AM
Yeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha

I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb!  Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got  to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.

I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -

-Get to 200 pounds and maintain through end of year.

-Complete 1 set of 10 consecutive pull ups

-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)
Title: Re: Strength & Fitness 2015
Post by: boarder42 on March 28, 2015, 09:46:49 AM
Hit 191.4 this morning and 15.8% body fat.
Title: Re: Strength & Fitness 2015
Post by: Raislin on March 28, 2015, 11:31:13 AM
I'm a bit late on board, but here's my goal for this year:

Run an official marathon.

I came close a few years ago, but a foot injury put me out and I never got back into it.  This time, I'm cross training in bicycling to reduce to strain on my feet.

I'd also like to give the Big 6 thing mentioned near the beginning of the thread a shot (https://s3.amazonaws.com/wordpress-downloadables/Convict+ConditioningWall+Chart.pdf).  I have no specific goals on it just yet, since I only just learned of it.
Title: Re: Strength & Fitness 2015
Post by: Grid on March 28, 2015, 05:17:10 PM
Awesome progress Chief!

Agreed on body type differences. My body type very much resembles that of an olympic swimmer - long legs and arms, big hands and feet. ;) When in competition, Michael Phelps is 6'3" and 185 pounds. I think most people would agree that he is not an unpleasant looking "stick". His physique would be something I could see using as a target goal.

Along the lines of what TGC said, I would agree that you're probably at just the right weight.  I have a similar frame (it's actually kind of goofy, wingspan is 6'8" but I'm 6'4"), and 185lb is the bare minimum for me to feel active and healthy.  I haven't yet really put on fat (my body has yet to do anything but burn everything I feed it...) and I feel healthier (mostly more capable) than ever having built up some muscle mass, now at 200lb.  I'm just saying it sounds like you're at a good weight, and you may even struggle to eat enough to maintain your activity level now... (4000 cals a day is probably healthy)


As a side goal, I pulled off a 2-armed static hang for 2:40 last week.  On a larger bar at the gym (1.5" diameter), I'm still at 1:33 before failure.
Title: Re: Strength & Fitness 2015
Post by: NICE! on March 29, 2015, 04:44:56 AM
As a side goal, I pulled off a 2-armed static hang for 2:40 last week.  On a larger bar at the gym (1.5" diameter), I'm still at 1:33 before failure.

Why static hang and not pullups?
Title: Re: Strength & Fitness 2015
Post by: Grid on March 29, 2015, 12:51:39 PM
As a side goal, I pulled off a 2-armed static hang for 2:40 last week.  On a larger bar at the gym (1.5" diameter), I'm still at 1:33 before failure.

Why static hang and not pullups?

(http://24.media.tumblr.com/c4b8f12016e305d4b6d36ae8d7c5d3af/tumblr_mkws36UgVu1ry10fwo1_400.gif)

It's good to mix things up.
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 30, 2015, 08:20:51 AM
And you use plates to raise your heels....How is this different than using shoes?  The end result is the same.

Tried it. I don't actively do it. It was shown to me to let me know that I have poor flexibility and balance. Anywho, I guess I just needed the smack upside the head to say "you're not stretching and you're not working on your squat balance and you haven't seen any results. This is not surprising at all."
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 30, 2015, 08:24:06 AM
Yeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha

I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb!  Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got  to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.

I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -

-Get to 200 pounds and maintain through end of year.

-Complete 1 set of 10 consecutive pull ups

-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)

Welcome to the club (the one that relapses). I'm 6'1". Biggest I ever was - 225lbs at the end of high school. Got down to 185 by eating and running. Then started crossfit and stayed at 185 but looked a lot better without a shirt on. Then we had the baby and now I have tons of excuses to not work out. Topped out at about 200 again. Slowly working back down. Goal is 185 by end of June. Still on track now, but it's going to take a lot of effort.
Title: Re: Strength & Fitness 2015
Post by: Hedge_87 on March 30, 2015, 11:30:26 AM
Yeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha

I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb!  Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got  to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.

I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -

-Get to 200 pounds and maintain through end of year.

-Complete 1 set of 10 consecutive pull ups

-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)

Welcome to the club (the one that relapses). I'm 6'1". Biggest I ever was - 225lbs at the end of high school. Got down to 185 by eating and running. Then started crossfit and stayed at 185 but looked a lot better without a shirt on. Then we had the baby and now I have tons of excuses to not work out. Topped out at about 200 again. Slowly working back down. Goal is 185 by end of June. Still on track now, but it's going to take a lot of effort.
another relapse Here as well. When I started working out I was 6'6 260 lbs. Started working out joined a martial arts club played pickup games of basketball a couple times a week and got down to ~210-215 (even drop under 200 once for a jujitsu tournement). then I relocated and didn't have the friends anymore that liked doing active stuff. Now 5 years later I'm back up around 250 lbs. I haven't even been doing good at this challenge lol. I need to get my jiggly ass in gear and quit screw get around
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 30, 2015, 12:05:14 PM
Yeah I'd guess most would consider Phelps an OK body type to aspire too. Ha ha

I'm 6'2 and before starting Paleo had ballooned to 245 lbs. At the height of my challenge and strictness I got down to 192. I felt awesome had gotten up to 4 sets of 6 pull-ups, benched my weight for the first time since high school, ran a half marathon and a tough mudder. It was the bomb!  Then somehow it all back slided... I was hovering around 200 for a while but now am back to about 210. Got  to get back on the stick as here in the northern hemisphere at least it's soon to be "beach" time.

I'm going to join in this thread for a little tracking/accountability. My goals for 2015 will be -

-Get to 200 pounds and maintain through end of year.

-Complete 1 set of 10 consecutive pull ups

-Finish a 13.1 mile run in under 2 hours (may not actually sign up for an organized race as my discretionary funds are pretty low and I'm kind of over the races right now)

Welcome to the club (the one that relapses). I'm 6'1". Biggest I ever was - 225lbs at the end of high school. Got down to 185 by eating and running. Then started crossfit and stayed at 185 but looked a lot better without a shirt on. Then we had the baby and now I have tons of excuses to not work out. Topped out at about 200 again. Slowly working back down. Goal is 185 by end of June. Still on track now, but it's going to take a lot of effort.
another relapse Here as well. When I started working out I was 6'6 260 lbs. Started working out joined a martial arts club played pickup games of basketball a couple times a week and got down to ~210-215 (even drop under 200 once for a jujitsu tournement). then I relocated and didn't have the friends anymore that liked doing active stuff. Now 5 years later I'm back up around 250 lbs. I haven't even been doing good at this challenge lol. I need to get my jiggly ass in gear and quit screw get around

It's frustrating, isn't it? I look back at my wedding (3 years ago) and love how I looked. But then again, I had a lot more free time and no children yet. I feel guilty about going to the gym, but I think that's more rationalization than anything. I have plenty of time with my daughter, I just don't feel like I'm in the moment enough while with her. Doing that will let me go to the gym without the guilt.
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on March 30, 2015, 03:35:26 PM
I've been checking out a bunch of fitness sites since getting some great recommendations from this group. I was looking at Gym Jones and in the FAQs someone asked for some "standards" to aim for for goals. Below is what they laid out (I'm not including the narrative and caveats, just the goals themselves). Honestly, I am guessing (I don't even know!) that most of these are currently way out of my reach, and many of them I have never done at all. But I'm glad to have some things to try to measure against. I thought I'd post here so I could find it again, and in case someone else found it useful- or had comments!

Strength/ Power Standards:
Deadlift: 2x bodyweight male, 1.5x female
Front Squat: 1.5x bodyweight male, 1.25x female
Overhead Squat: 1.25x male, 1x female
Clean: 1x bodyweight male, 1x female
Jerk: 1x bodyweight male, 75% bodyweight female
Turkish Get-up: 50% bodyweight male, 50% female

Strength Endurance Standards:
Deadlift: 25x @ 225# male, 15x 135# female Bench Press: 10x @ 185#, no standard for females
Back Squat: 20x @ bodyweight, same for females
Pull-up (straight bar, dead hang, no kip): 15x male, 3x female

Power Endurance Standards:
Ten-minute KB Snatch Test: >150 @ 53#, >200 @ 25# female, >150 @ 35# female
Sandbag Get-up @ +/- 50% bodyweight, max reps in 7 minutes: (target >35 reps), same for female

Cardio-respiratory Power Standard:
Row 500m in 1:30 male, 1:50 female
Run 400m in 1:00 male

Cardio-respiratory Power Endurance Standard:
Row 2000m in 7:15 male, 8:45 female
Row 5000m in 19:00 male, 22:30 female
Run 1.5 miles in 9:00 male, 9:30 female
Run 5km in 22:00
Title: Re: Strength & Fitness 2015
Post by: tofuchampion on March 30, 2015, 08:59:28 PM
I know it's super late in the year, but do y'all mind if I jump in? I had a baby in November and am working on getting back into my old stuff. I was doing competitive powerlifting before I got pregnant, training in Aikido a couple of times a week, doing long bike rides (as well as commuting by bike), running some (did a marathon back in 2012 but only short distances since then, and no races), and had very good intentions of getting back into yoga, which I've been practicing on and off since I was 18. As you can see, I like a lot of variety in my fitness!

During pregnancy, I did Aikido till 35 weeks, and kept cycling to work till 37 weeks, but that was it.

Currently, I'm doing a little of everything. Powerlifting is my main focus & priority; I'm doing the Starting Strength novice routine 3x/week. I'm up to 135x3x5 for squats, 70x3x5 for bench press, and 165x1x5 for deadlift. I'm going to test 1RM's in a couple of weeks. I'm really excited to do that; I've been making gainz WAY faster than I expected. Pre-baby, my 1RM's were 200, 110, and 240. I think I can surpass those by the end of the year, and that's my goal.

Also running, 2-3x/week. The longest I've done is 2.25 miles so far. I'm going to do a half-marathon with a friend in November.

Cycling: mostly to & from work (only 4.25 miles each way, sadly), plus Spin class at least once a week. I really want to do a ride with my local cycling club, but I haven't been able to get out because of my and my husband's schedules. Soon, I hope! I also have tentative plans to get certified as a Spinning instructor later this year, and make a side hustle of it.

Yoga: been doing about 2 classes a week at the gym, and occasionally a DVD at home. My gym just hired 2 new instructors, and I really like them both. It's nice to be back into this, and the stretching is a good counter to so much lifting.

Aikido: I've only been to 1 class so far this year. :( Again, it's an issue of scheduling. I can only go when my husband and I are both off work, because I can't exactly take the baby with me, and I don't want to pay a sitter.

Oh, yeah, and I'm hoping I'll lose some weight in all this. Pre-pregnancy, I was around 150. Highest after pregnancy was 175. I'm currently at 169 and hoping to get down to 125ish by the end of the year (I'm 5'3").
Title: Re: Strength & Fitness 2015
Post by: Wiggle on March 31, 2015, 05:22:36 AM
For people doing squats and deadlifts I would like to second the recommendations to use very low and thin shoes or, preferably IMO, go barefoot or socks only.  Shoes offer no help for these lifts and sometimes do not allow you to balance as well as you could without them.  Just be careful when loading plates not to drop one on your foot :) 

I would also recommend that people try sumo deadlifts as well.  They are my style of choice as I have long arms and legs and I find in a conventional stance I have more difficulty getting around my own legs with the bar.  Sumo allows me to lift in a more comfortable position including keeping the bar pretty much right on my shins throughout the pull.
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on March 31, 2015, 07:08:44 AM
tofu, that is quite impressive, your 1RM's are pushing up against mine! That's it, time to lift!

For people doing squats and deadlifts I would like to second the recommendations to use very low and thin shoes or, preferably IMO, go barefoot or socks only.  Shoes offer no help for these lifts and sometimes do not allow you to balance as well as you could without them.  Just be careful when loading plates not to drop one on your foot :) 

I would also recommend that people try sumo deadlifts as well.  They are my style of choice as I have long arms and legs and I find in a conventional stance I have more difficulty getting around my own legs with the bar.  Sumo allows me to lift in a more comfortable position including keeping the bar pretty much right on my shins throughout the pull.

For everything crossfit (strength, skill, and metcons) I use Reebok Nano's (not sure which version). They're pretty much flat throughout but give cushion when running/jumping/etc. I went to these from Vibrams after getting weights dropped on my toes not once but twice =/

As far as sumo goes, they're also great if you have a lower back injury. They allow you to still work your legs while making the forces on your back more compressive and less shear (spine is GREAT at handle compression, not so great with shear forces). I have trouble getting around my knees with regular deadlifts as well, but I find that it's a form issue; I'm opening up my hips too early instead of going all legs until the bar passes my knees. Really focus on getting your butt down at the start and pushing the floor away from you for the first half of the lift, see if it helps =)
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 31, 2015, 09:50:38 AM
For people doing squats and deadlifts I would like to second the recommendations to use very low and thin shoes or, preferably IMO, go barefoot or socks only.  Shoes offer no help for these lifts and sometimes do not allow you to balance as well as you could without them.  Just be careful when loading plates not to drop one on your foot :) 

I would also recommend that people try sumo deadlifts as well.  They are my style of choice as I have long arms and legs and I find in a conventional stance I have more difficulty getting around my own legs with the bar.  Sumo allows me to lift in a more comfortable position including keeping the bar pretty much right on my shins throughout the pull.

I can sumo and conventional (with the switch grip) DL the same amount.

For shoes, I love the low profile ones. I just feel much more comfortable in them. Still doesn't help my shitty squat balance though!
Title: Re: Strength & Fitness 2015
Post by: eyePod on March 31, 2015, 09:52:44 AM
I've been checking out a bunch of fitness sites since getting some great recommendations from this group. I was looking at Gym Jones and in the FAQs someone asked for some "standards" to aim for for goals. Below is what they laid out (I'm not including the narrative and caveats, just the goals themselves). Honestly, I am guessing (I don't even know!) that most of these are currently way out of my reach, and many of them I have never done at all. But I'm glad to have some things to try to measure against. I thought I'd post here so I could find it again, and in case someone else found it useful- or had comments!

Strength/ Power Standards:
Deadlift: 2x bodyweight male, 1.5x female
Front Squat: 1.5x bodyweight male, 1.25x female
Overhead Squat: 1.25x male, 1x female
Clean: 1x bodyweight male, 1x female
Jerk: 1x bodyweight male, 75% bodyweight female
Turkish Get-up: 50% bodyweight male, 50% female

Strength Endurance Standards:
Deadlift: 25x @ 225# male, 15x 135# female Bench Press: 10x @ 185#, no standard for females
Back Squat: 20x @ bodyweight, same for females
Pull-up (straight bar, dead hang, no kip): 15x male, 3x female

Power Endurance Standards:
Ten-minute KB Snatch Test: >150 @ 53#, >200 @ 25# female, >150 @ 35# female
Sandbag Get-up @ +/- 50% bodyweight, max reps in 7 minutes: (target >35 reps), same for female

Cardio-respiratory Power Standard:
Row 500m in 1:30 male, 1:50 female
Run 400m in 1:00 male

Cardio-respiratory Power Endurance Standard:
Row 2000m in 7:15 male, 8:45 female
Row 5000m in 19:00 male, 22:30 female
Run 1.5 miles in 9:00 male, 9:30 female
Run 5km in 22:00

These are pretty good. The 5k in 22 minutes is pretty fast. It's terrible but my clean is actually higher than my front squat. Which is so dumb. I can also put the same amount overhead (slightly over body weight) that I can front squat. Working on balance and flexibility though...
Title: Re: Strength & Fitness 2015
Post by: Longwaytogo on March 31, 2015, 10:16:27 AM
Thanks for welcoming me to the Relapse club! Guess it happens to the best of us.

Those are some tough metrics above. I would love to dead lift 2X my body weight. Best I ever got up to was about 1.5. Be lucky to do my weight now, gotta get back to it.

22 mins for a 5K is booking, broke that once in High School, doubt I ever will again.
Title: Re: Strength & Fitness 2015
Post by: horsepoor on March 31, 2015, 07:32:48 PM
ParticipantGoal
horsepoor
  • Set of 10 deck squats with jump - 25lb kettleball
  • 10 single leg deadlifts each leg - no rebalance
  • 1 set 20 bosu ball squats
  • 1 set 10 bosu ball squats - 5 second hold at 2-point
  • Run a 7 minute mile
  • Lose 8lbs of fat

Did the single-leg deadlifts a week or two ago, and knocked out the deck squats tonight.

Need to get on the running though; just haven't felt like it since the awful cold I had in January.  Hoping to lose a few pounds while I'm in Peru - holding steady at 3# down after finishing Whole30, but haven't lost any more. 
Title: Re: Strength & Fitness 2015
Post by: tofuchampion on April 01, 2015, 05:27:30 PM
tofu, that is quite impressive, your 1RM's are pushing up against mine! That's it, time to lift!\

Hey, those are my old 1RM's, from over a year ago, before I got pregnant. I'll let you know current ones at the end of the month.

Tuesday's workout was a bike ride from work to the gym (about a mile), then a 2.5-mile run in about 28:30 (accidentally stopped the treadmill around the 3-4 minute mark, so this is not 100% exact), then an hour-long yoga class, then a 4-mile bike ride home.

Today I've done nothing so far, but am planning on an hour on the bike trainer plus a yoga dvd after the baby falls asleep.

lucky-girl, that's an interesting list. I used to be able to deadlift 1.5x my body weight. Not sure how much I could squat 20 times, since I never do that many reps. My highest back squat was 1.33x bodyweight, and bench press was almost .75 bw, but those aren't in that list.

Wiggle, I find sumo deadlifts to be really uncomfortable. Then again, I don't particularly like deadlifting, so I've never been inclined to put in the time to get used to it.

Oh, and I always wear Chucks to lift. I have Wonder Woman hi-tops that Mr Tofu gave me for my birthday a couple of years ago, and I swear they give me a bit of an edge.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on April 02, 2015, 09:41:51 AM
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.
Title: Re: Strength & Fitness 2015
Post by: tofuchampion on April 02, 2015, 10:32:57 AM
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.

Because I do competitive powerlifting. And bc I like to know just how much I can lift. It's functional for me as well, bc in my line of work (I'm a nursing assistant), the lifting I do is heavy, just once or twice (moving patients).
Title: Re: Strength & Fitness 2015
Post by: Philociraptor on April 02, 2015, 12:20:32 PM
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.

We use 1RM in our gym to pick weights for the workouts. Let's say the strength/skill for the day is deadlifts. The rep scheme would look something like this: 3x5 @ 65%, 1x3 @ 70%, 1x2 @ 80% (relatively light weights, but a good warm-up for the metabolic conditioning to follow). This way everybody lifts according to their individual strength in each lift. We test for new 1RM's every couple months.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on April 02, 2015, 02:13:51 PM
Any particular reason why many of y'all do 1RM and 3RM lifts? I was always taught that's a really good way to get injured. I'm much more interested in real-world applicable strength, which is usually frequent lifts of much lighter weights over a span of time, hence the lowest I go is about 3x10.

While I agree with the real-world applicable strength aspect.  If comparing two people one with a 1rm max squat of 500lbs vs a person with 1rm of 200lbs.  Who will have an easier time lifting 100lbs 20 times?

As to a good way to get injured....That may be true for an inexperience lifter.  Lifting is a skill and like any skill it needs to be practiced and repeated.  Lifting heavy when learning is also beneficial because they will reach a point where their form will breakdown and expose weaknesses even through they may be physically capable of lifting the weight.  Not that you should be training with bad form, but it gives you an idea at what weight you can keep proper form with while still pushing your limits.

Experienced lifters get near or at their 1 rep max quite often.  Some professional weightlifters and powerlifters get to 90-100% of their max multiple times per week, some everyday.  Personally, I feel much more beat up after doing a 3x10 squat session than I do doing a 1rm.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on April 02, 2015, 02:15:23 PM
JFC Cromac, you are inside my brain again.

EDIT: Also, I'd be willing to bet that more gym rats get hurt doing non-1rm work.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on April 02, 2015, 02:53:38 PM
Thanks for the responses. I can understand the reasoning behind it better now.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on April 02, 2015, 05:54:52 PM
I cranked out a 54 minute 10km run yesterday, with nary a twinge in my previously troublesome IT band problem. I think my new shoes were worth every penny. Looks like it's all systems go for my half marathon in a month. I am fairly confident I can hit a sub 2-hour time. Can one be excited to run 21km? I think I just might be. :)
Title: Re: Strength & Fitness 2015
Post by: Longwaytogo on April 02, 2015, 06:26:00 PM
I cranked out a 54 minute 10km run yesterday, with nary a twinge in my previously troublesome IT band problem. I think my new shoes were worth every penny. Looks like it's all systems go for my half marathon in a month. I am fairly confident I can hit a sub 2-hour time. Can one be excited to run 21km? I think I just might be. :)

I'll bet you can break 2 hours with that 10K time. I did a 10K turkey trot in almost the exact time 2 weeks before running a half. Finished in 2 hours 3 minutes. Had it not been for the 9 degree starting temp and inch of snow that fell during the race I'm fairly certain I would have been under.

Gonna try and break it this year!
Title: Re: Strength & Fitness 2015
Post by: lucky-girl on April 14, 2015, 04:52:27 AM
In case anyone else is totally clueless about what 1RM vs. 3RM means- I found this handy definition...

http://weighttraining.about.com/od/glossary/g/rm.htm
Title: Re: Strength & Fitness 2015
Post by: Cromacster on April 14, 2015, 06:51:02 AM
Have you seen a chiropractor? I was suffering from hip/knee pain back when I climbed a lot a poles ever day (lineman not a stripper get your head out of the gutter). It turned out to be a problem in my lower back which was being caused by tightness in my hamstrings. Still am fighting this problem off and on but for different reasons.

Yea I see a Chiro.  He determined essentially the same thing.  Tight everything around my hips, but especially my hamstrings.  Next week I'm going to start seeing a sports massage person as well.  She treats a lot of the guys I work out with and I have heard good things.

Sounds like it might be a bit of an impingement. Do you know if your hips have a default anterior pelvic tilt? Often this position can both cause a lot of anterior tightness/impingement, but it feels like the hamstrings are the problem since they're tight. However the reason they're tight is that the muscle is lengthened due to the anterior tilt, and simply has no more room to move.

If you find this is the case, I'd recommend looking up some posterior pelvic tilt drills to reset your hips into neutral, and in either case, a hip flexor stretch with a powerlifting band to pull the head of the femur clear of the socket has worked for a few people I've worked with. http://youtu.be/dzhz67lXkAE (http://youtu.be/dzhz67lXkAE)

I am not ready to say my hip issue is fixed, but it is a lot better than what it was.  I talked with the sports massage person and she gave me some exercises to work on that have helped.  Mainly stretching the hamstrings, rolling the hams and glutes,  hip flexor stretches, and some posture correcting exercises.  Also, the sports massage was one of the most painful things I have done.  It felt great after, but man it was rough.

I'm not quite back to my old strength yet, but I've been squatting heavy and regularly for the past 3 weeks or so.  Happy to be back at it.
Title: Re: Strength & Fitness 2015
Post by: tofuchampion on April 17, 2015, 08:25:44 PM
I'm getting my strength back WAY faster than I thought I would! Yesterday I squatted 150# (3 sets of 5), benched 80# (1 set of 5), and deadlifted 185# (1 set of 5). Still haven't tested 1RM's and probably won't for a while; I want to see how long I can keep this up. It's pretty exciting, though I know it won't last.

I also joined a weight-loss competition at my gym. It's 8 weeks long and is kind of Biggest Loser style, with participants split into teams of 5-6 people and working out with a trainer twice a week. It started this week, and those workouts are INTENSE! I'm strong enough, sure, but my endurance is crap. I think this will be good for my overall fitness, and hopefully will kick-start the weight loss, which has stalled for the past month or so.

Sunday morning, I'm going to do an easy ride with my cycling club. I haven't ridden with them in about a year, and I'm looking forward to it. The Sunday morning ride is a slower one that includes a breakfast stop, meaning it's a good one to do after a break.

How's everyone doing?
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on April 17, 2015, 08:58:54 PM
How's everyone doing?

Feel great! Keep making slow progress on all my weightlifting, and I can very easily see the benefit it's given me in doing stuff around the house and with cycling.

Doing a century is still quite a ways away, but I did a 36.5 mile ride this week, was totally gassed on the last 5 miles, but felt just fine the next day.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on April 17, 2015, 11:57:30 PM
Half marathon this weekend. Gonna rock that s***.

Title: Re: Strength & Fitness 2015
Post by: lucky-girl on April 19, 2015, 02:18:06 PM
Quick check-in:

I've been averaging much less than 10,000 steps since the snow melted and I started riding my scooter to work most days, but I think I'm ok with that. I might decide to tweak that goal a bit.

I have been continuing to exercise 4 times a week- at least twice in the gym and have started running a bit to replace Cross Country Skiing this Spring- though I am very new to running and I'm doing very short runs. I miss cross country skiing! Can't wait till it warms up a bit more and I can get out swimming and hiking this summer.

Still no pull-up, though I am working through the progressions still with that in mind- getting closer all the time! I feel so much stronger overall.

I am struggling with my weight and fat-loss a bit. I haven't really set it as a goal, but I guess I assumed it would happen naturally as part of my strength training. I think I was losing weight during the winter with all of the cross country skiing I was doing (2-3 times a week for 1-2 hours each time). I've started tracking my diet a bit more- but if anyone has any tips/resources to share about weight loss while strength training, I would be much obliged! I need to decide if it is really a priority. It would be awfully nice to be able to show off all the beautiful muscles I've been so busy strengthening and sculpting the last 6 months!
Title: Re: Strength & Fitness 2015
Post by: tofuchampion on April 19, 2015, 03:02:34 PM


I am struggling with my weight and fat-loss a bit. I haven't really set it as a goal, but I guess I assumed it would happen naturally as part of my strength training. I think I was losing weight during the winter with all of the cross country skiing I was doing (2-3 times a week for 1-2 hours each time). I've started tracking my diet a bit more- but if anyone has any tips/resources to share about weight loss while strength training, I would be much obliged! I need to decide if it is really a priority. It would be awfully nice to be able to show off all the beautiful muscles I've been so busy strengthening and sculpting the last 6 months!

No real advice, but I'm in the same boat. I lost about 6-7 lbs when I first started working out again, and have been stalled ever since. I haven't moved out of the same 3-lb range since February. I've just decreased my intake a bit, and am focusing way more on getting enough protein and eating "clean." Good luck!

In other news, I did my first postpartum cycling club ride this morning. It was an easy-paced 22 miles, with a breakfast stop midway. I won't be able to go out as often as I used to, but I'm going to try to make it to at least 2 rides a month.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on April 19, 2015, 03:38:39 PM
It's possible that you are increasing your lean body mass while losing fat. If you track your bodyfat percentage instead of total weight, you might be able to see progress.
Title: Re: Strength & Fitness 2015
Post by: Thegoblinchief on April 20, 2015, 05:13:44 AM
It's possible that you are increasing your lean body mass while losing fat. If you track your bodyfat percentage instead of total weight, you might be able to see progress.

+1

Total weight is a pretty bad metric anyways.
Title: Re: Strength & Fitness 2015
Post by: boarder42 on April 21, 2015, 05:32:18 AM
down to 192.4 on a tuesday ... thats new... and 15.3% BF.  should finally break the 190 barrier for the first time in years this week.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on April 21, 2015, 07:31:39 AM
That's awesome boarder42!

I felt like I was getting too light at 185, and I was a bit stalled in terms of increasing the amount of weight I was capable of lifting. So obsessed with getting lean, I suspect I was not consuming enough calories, especially protein. Recently, I have increased my daily food intake, and tripled the amount of protein in my diet. And whaddya know...I'm up around 190, and now lifting heavier weights: for example, I was stuck at 40 pounds (2 dumbbells, 80 pounds total) on the dumbbell bench press for what seemed like an eternity, now I am doing 45 - 50 pounds. Perhaps it is wishful thinking, but I feel like the muscle gains are really happpening now. Certainly, the mirror test says my body fat% is still around 10-12%.

With this recent progress, it's going to be hard to cease my workout schedule come June 1.
Title: Re: Strength & Fitness 2015
Post by: Mississippi Mudstache on April 21, 2015, 08:29:56 AM
How'd the half-marathon go, Jon?
Title: Re: Strength & Fitness 2015
Post by: Longwaytogo on April 21, 2015, 08:44:19 AM

With this recent progress, it's going to be hard to cease my workout schedule come June 1.

No need to cease, just switch it up to body weight stuff while your on "island time".

http://www.alkavadlo.com/ is one of my favorites. He does not post much any more but you can check out his stuff on the archives. I'm sure his books are cool too though I  have not read them myself.
Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on April 21, 2015, 09:23:32 AM
How'd the half-marathon go, Jon?

Beyond my expectations. So much so that my wife and I are looking to do another one this Summer...probably in Victoria B.C.

Title: Re: Strength & Fitness 2015
Post by: Jon_Snow on April 21, 2015, 09:42:03 AM

With this recent progress, it's going to be hard to cease my workout schedule come June 1.

No need to cease, just switch it up to body weight stuff while your on "island time".

http://www.alkavadlo.com/ is one of my favorites. He does not post much any more but you can check out his stuff on the archives. I'm sure his books are cool too though I  have not read them myself.

Longwaytogo, that looks like a decent option. I am thinking about doing something else. I'm pondering the idea of buying a simple weight bench, and getting an assortment of free weights - perhaps only dumbbells and taking them over to the island. I've got a large shed in which to keep the bench and weights and could pull them out for a quick workout session. Have to admit, lifting weights in a forested setting would be kinda cool. ;)

I been spending like a drunken sailor lately (admittedly on life-enhancing stuff) so I'm not sure I will pull the trigger on this. I do have a rather irrational fear that my hard earned strength improvement will atrophy if I stay away from the weights too long - and the training is such a part of my daily routine that stopping cold turkey doesn't really appeal to me much. Stay tuned.
Title: Re: Strength & Fitness 2015
Post by: Mississippi Mudstache on April 21, 2015, 10:27:41 AM
How'd the half-marathon go, Jon?

Beyond my expectations. So much so that my wife and I are looking to do another one this Summer...probably in Victoria B.C.

That's awesome. I started running about a month and a half ago, after not running so much as a mile in over 15 years. I finished my first 5k road race last week, and last night I went for a 5-mile run. The 5-mile run felt so good, I starting thinking about training for a 10k or maybe even a half-marathon. This is funny, because I was adamantly, 100% opposed to running as of two months ago. I was one of those "I'm only running if something's chasing me" types. I got peer-pressured into signing up for the 5k, and I'm glad I did.

I figure this is as good a time as any to throw out a couple of Strength & Fitness goals, since that is the purpose of the thread:

Title: Re: Strength & Fitness 2015
Post by: Longwaytogo on April 21, 2015, 12:59:45 PM
Longwaytogo, that looks like a decent option. I am thinking about doing something else. I'm pondering the idea of buying a simple weight bench, and getting an assortment of free weights - perhaps only dumbbells and taking them over to the island. I've got a large shed in which to keep the bench and weights and could pull them out for a quick workout session. Have to admit, lifting weights in a forested setting would be kinda cool. ;)

I been spending like a drunken sailor lately (admittedly on life-enhancing stuff) so I'm not sure I will pull the trigger on this. I do have a rather irrational fear that my hard earned strength improvement will atrophy if I stay away from the weights too long - and the training is such a part of my daily routine that stopping cold turkey doesn't really appeal to me much. Stay tuned.

Never worked out in a forest with weights, but it does sound sweet!  I have enjoyed lifting in my yard with bench/dumbbells on occasion; also built an outdoor pull up bar thats fun (though under utilized).

As a serial yo-yo exerciser I will tell you in my experience after about a month you do lose quite a bit of strength. Though you can get it back quicker the 2nd or 3rd or 4th time.... Speaking of which I need to get off my ass and post my Spring/Summer goals/plans . I have been all but hibernating too long this Winter.
Title: Re: Strength & Fitness 2015
Post by: unmetamorphosed on April 22, 2015, 08:43:38 PM
I found the fitness thread!
I've been on an olympic weightlifting team since January and have my second competition coming up next month!
So my short term goal is to obviously improve my lifts and total from my first comp (which was early last month). Our team does whatever our coach programs for us so I just have to keep putting in the work at training and not blow up on meet day.

I compete in the 48kg weight class. First competition PR lifts:
Snatch: 35kg
C&J: 43kg
Total: 78kg
(I also had a 46kg C&J but it was red-lighted for being a press-out...damn.)

Once this training cycle is over I'll also hopefully have new squat PRs. Ended last cycle with:
Front squat: 3x67kg (I've yet to attempt a true 1RM front squat)
Back squat: 1x85kg

Long term goals for the year are to at least qualify for the state championships early next year, and gaining a few pounds wouldn't hurt either!

Any other olympic weightlifters here?
Title: Re: Strength & Fitness 2015
Post by: boarder42 on April 23, 2015, 05:48:41 AM
That's awesome boarder42!

I felt like I was getting too light at 185, and I was a bit stalled in terms of increasing the amount of weight I was capable of lifting. So obsessed with getting lean, I suspect I was not consuming enough calories, especially protein. Recently, I have increased my daily food intake, and tripled the amount of protein in my diet. And whaddya know...I'm up around 190, and now lifting heavier weights: for example, I was stuck at 40 pounds (2 dumbbells, 80 pounds total) on the dumbbell bench press for what seemed like an eternity, now I am doing 45 - 50 pounds. Perhaps it is wishful thinking, but I feel like the muscle gains are really happpening now. Certainly, the mirror test says my body fat% is still around 10-12%.

With this recent progress, it's going to be hard to cease my workout schedule come June 1.

i eat the 4 hour body diet... its basically all protein ... meat beans and veggies.  i'm not really trying to build muscle at this point.  just tone up some.  trying to shed off the fat still.  i am built lean.  i'm 6'4 and i graduated HS at 160 lbs. obviously super skinny then.  hit 15% BF and 191 this morning.  i can do 5 full pull ups now... cant believe that ... probably due more to loss of weight than strength gain.
Title: Re: Strength & Fitness 2015
Post by: Kriegsspiel on April 23, 2015, 03:07:09 PM
I found the fitness thread!
I've been on an olympic weightlifting team since January and have my second competition coming up next month!
So my short term goal is to obviously improve my lifts and total from my first comp (which was early last month). Our team does whatever our coach programs for us so I just have to keep putting in the work at training and not blow up on meet day.

I compete in the 48kg weight class. First competition PR lifts:
Snatch: 35kg
C&J: 43kg
Total: 78kg
(I also had a 46kg C&J but it was red-lighted for being a press-out...damn.)

Once this training cycle is over I'll also hopefully have new squat PRs. Ended last cycle with:
Front squat: 3x67kg (I've yet to attempt a true 1RM front squat)
Back squat: 1x85kg

Long term goals for the year are to at least qualify for the state championships early next year, and gaining a few pounds wouldn't hurt either!

Any other olympic weightlifters here?

I was getting into olympic lifting a while ago, but haven't done it in a while. Not competitive at all, though. Every once in a while I will see how weak I am in them. I met some local highland games competitors, so I will probably start cleaning and snatching again.
Title: Re: Strength & Fitness 2015
Post by: Cromacster on April 24, 2015, 06:35:23 AM
Any other olympic weightlifters here?

I am.  I have my first competition coming up in June.  I've been weightlifting for about 2 years now.
Title: Re: Strength & Fitness 2015
Post by: DSKla on April 24, 2015, 10:15:11 AM
How'd the half-marathon go, Jon?

Beyond my expectations. So much so that my wife and I are looking to do another one this Summer...probably in Victoria B.C.

That's awesome. I started running about a month and a half ago, after not running so much as a mile in over 15 years. I finished my first 5k road race last week, and last night I went for a 5-mile run. The 5-mile run felt so good, I starting thinking about training for a 10k or maybe even a half-marathon. This is funny, because I was adamantly, 100% opposed to running as of two months ago. I was one of those "I'm only running if something's chasing me" types. I got peer-pressured into signing up for the 5k, and I'm glad I did.

I figure this is as good a time as any to throw out a couple of Strength & Fitness goals, since that is the purpose of the thread:

  • Run a 6-minute mile. I started out on March 4 this year with an 8:30 mile. I've brought that down to 6:36 as of April 19, but I have a feeling the last 36 seconds will be the hardest.
  • Run a 20-minute 5k. That one is a bit of a stretch, but by I'd like to see if I can manage it by the end of 2015. My 5k race time on April 16 was 23:26, so I have a long way to go.

Excellent goals. Tough, but doable. What does your training regimen look like? Are you strength training in addition to the running?
Title: Re: Strength & Fitness 2015
Post by: Mississippi Mudstache on April 24, 2015, 02:32:35 PM
    • Run a 6-minute mile. I started out on March 4 this year with an 8:30 mile. I've brought that down to 6:36 as of April 19, but I have a feeling the last 36 seconds will be the hardest.
    • Run a 20-minute 5k. That one is a bit of a stretch, but by I'd like to see if I can manage it by the end of 2015. My 5k race time on April 16 was 23:26, so I have a long way to go.

    Excellent goals. Tough, but doable. What does your training regimen look like? Are you strength training in addition to the running?

    Ha, well, my "training regimen" is pretty haphazard and not much of a regimen at all. I've been doing gradually-increasing distance runs about 3 days a week. Last night I reached 6.6 miles. I've also been throwing in a couple of days each week of multiple short, fast runs. I also commute to work by bike 5 days a week, 4 miles each way, which I count as my cross-training. I don't do any real strength training, and I don't follow any particular plan. I just do whatever I feel like doing on any given day. It's been working so far, but if I hit a plateau on speed or distance, I may have to keep a more organized regimen to reach one of my goals.

    This weekend, I think I'm going to bear down and try to knock out a six-minute mile. I'll report back with the results. I haven't done any speed training since last Sunday, just distance runs.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on April 24, 2015, 04:29:46 PM
    Phew...I'm beat. Epic gym session today. Usually, Friday is Chest, Shoulders, and Triceps day. But feeling particularly energetic, and since I take weekends off from weight training (though I usually do a 10km run of Sundays) I thought I'd hit up the Arms as well. And the Back. And Legs. And Abs.

    Done...just done. Made myself a double (protein shake) and am now stapled to the couch. Watch some playoff hockey...some Game of Thrones (gotta see what that rascal Jon Snow is up to). :)

    Continue kicking butt, ye buff Mustachians!
    Title: Re: Strength & Fitness 2015
    Post by: DSKla on April 25, 2015, 01:02:46 PM
    @Mississippi Mud: well if you're that close to the goal without any programmed stength or speed work, I'm sure you'll hit it no problem.
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on April 25, 2015, 03:33:04 PM
    Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!

    So the answer is no? C'mon, team...I thought this was a group effort.

    No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on April 25, 2015, 07:23:48 PM
    My running has been pretty much crap all winter, and my ankle acted up after a 3-mile treadmill run last week (worked itself out after the first mile, then the next morning I got out of bed and almost fell over when I tried to weight that foot, and had a twinge in that ankle for a few days).  So I'm really happy to say I just came back from a good 4.4 mile run.  Didn't time it, but I'm guessing it was around 40 minutes without really pushing, just going at a comfortable pace.  I think the 500-meter rows that leave me gasping have something to do with getting my wind back.

    Giving myself a few days post Reno work trip before checking my weight.  Deadlifting 165# for 5 reps pretty easily now.  I'd worked up to 200# last summer, but felt like I might hurt myself at that weight, so I think I"m going to keep that below 185# since that's enough for me in the strength department.
    Title: Re: Strength & Fitness 2015
    Post by: boarder42 on April 26, 2015, 06:42:39 AM
    Boom. Crossed 190. Currently 198.8 and 14.7%
    Title: Re: Strength & Fitness 2015
    Post by: 2Birds1Stone on April 26, 2015, 08:22:37 AM
    Well, I FAILED on the weight loss front since last posting in this thread. I am still 220lbs of buttery goodness.

    I have started running 2 weeks ago, signed up for a sprint length triathlon for some motivation.

    I started with 2 miles @ 23:36

    and 15 day and 8 runs later

    Today I did 3.1 miles @ 27:36

    Now to drop those 10-15lbs
    Title: Re: Strength & Fitness 2015
    Post by: boarder42 on April 26, 2015, 08:44:43 AM
    Well, I FAILED on the weight loss front since last posting in this thread. I am still 220lbs of buttery goodness.

    I have started running 2 weeks ago, signed up for a sprint length triathlon for some motivation.

    I started with 2 miles @ 23:36

    and 15 day and 8 runs later

    Today I did 3.1 miles @ 27:36

    Now to drop those 10-15lbs
    Congrats on the improvement!!

    but

    you can run all you want but to drop weight you really need to change your diet.  running gets you in good physical condition but doesnt really drop weight.  weight loss is 90% diet and can be 100% diet.  i went from 220 to sub 190 since jan 1 soley by changing diet. 
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on April 26, 2015, 09:28:04 PM
    Went to the gym tonight and realized that, for probably the first time in my life, my riding is actually contributing fitness that helps me with my workouts.  I've been feeling like I've been slacking on my workouts, at best running once a week and doing one or two gym workouts.  However, I totally rocked the kettlebell swings, Turkish get-ups, box jumps and overhead squats today.  I'm reading a book about zen and riding, and it focuses on use of the psoas muscles, which it turns out are totally activated by kettlebell swings, so it seems like kettlebells have helped me learn to use my psoas when riding, and now that I'm using my psoas when riding, it's helping my kettlebell work.  Awesome!
    Title: Re: Strength & Fitness 2015
    Post by: 2Birds1Stone on April 27, 2015, 06:16:03 AM
    Any other olympic weightlifters here?

    powerlifter/drug free bodybuilder.

    PRs 335 bench, 455 back squat, 525 deadlift @ 205lbs bodyweight

    Congrats on the improvement!!

    but

    you can run all you want but to drop weight you really need to change your diet.  running gets you in good physical condition but doesnt really drop weight.  weight loss is 90% diet and can be 100% diet.  i went from 220 to sub 190 since jan 1 soley by changing diet. 

    Thank you sir, and believe me I know the importance of diet. I first got into weight lifting when I was 295lbs back in 2007, I started doing IIFYM before it was even called that, bodybuilding.com actually used my before and after transformation from 2007-2009 as the pictures to promote the transformation of the week contest. I lost 123lbs over 2 1/2 years and did my first competition in fall of 2009. I've been hooked ever since.

    I comete every few years, and I just don't have the motivation to cut weight when I am not prepping for a show. When I do prep, I go from 215-220 down to ~180 @ 4-5% body fat. It usually takes 6-8 months.
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on April 27, 2015, 06:22:21 AM
    Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!

    So the answer is no? C'mon, team...I thought this was a group effort.

    The only time I have grip issues is doing reps with hang cleans or hang snatch.  Some wrist issues doing jerks, but thats more of a flexibility issue.  If you don't hookgrip, start.


    No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.

    Ouch, you hookgrip for deadlift?
    Title: Re: Strength & Fitness 2015
    Post by: Mississippi Mudstache on April 27, 2015, 07:37:52 AM
    This weekend, I think I'm going to bear down and try to knock out a six-minute mile. I'll report back with the results. I haven't done any speed training since last Sunday, just distance runs.

    Well, I pulled a hamstring while skimboarding on Saturday morning. Also scraped up both feet, my back, one knee, and sliced open a toe and a finger. So no running this past weekend, I could barely walk on Sunday. But it was fun as hell so I'm not complaining. My body's just not as rubbery as it used to be.
    Title: Re: Strength & Fitness 2015
    Post by: DSKla on April 27, 2015, 10:22:34 AM
    Have any of you ever jumped back in to weightlifting and found that one of your biggest weaknesses is grip and wrist strength? My grip, wrists, and forearms are worn the heck out!

    So the answer is no? C'mon, team...I thought this was a group effort.

    What Kriegsspiel said. And as a non-powerlifter, I'd long given up trying to hit super heavy sets on deadlift anyway. I found it only ever became an issue going for a 3-5 rep max set.

    I don't know that I would recommend this, but once when I had a significant back injury that kept me out of lifting for many months, I threw myself full-force at gripper training since it was the only thing "heavy" I could do. I got just about every level of captain of crush gripper, a few multiples of the same level, filed some down, did severe negatives, overcrushes, strap holds, etc. like it was my religion. By the time I was lifting again, grip was almost never an issue (except as mentioned above). I also found that I could still close the grippers pretty well even when I hadn't touched the, for a year.

    In other words, build it once and it is easily maintained. The reason I wouldn't necessarily recommend it is that now I have a more holistic view of grip training, and if I think if you just do grippers, you're leaving a lot of holes unfilled and opening yourself up for injuries. But anyone can benefit from having grip/fingers/wrist work programmed intelligently into their training.
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on April 29, 2015, 02:48:15 PM
    No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.

    Ouch, you hookgrip for deadlift?

    Yea, it only hurt when I was starting out doing it, and if I take a long break from deadlifting, but other than that it feels fine. I think Gillingham hook gripped somewhere north of 700. I was looking to avoid muscle imbalances and biceps strains, and just stuck with it.
    Title: Re: Strength & Fitness 2015
    Post by: Optimiser on April 29, 2015, 11:11:42 PM
    Any other olympic weightlifters here?

    I do a little olympic lifting. I just PR'd on my snatch tonight after really focusing on my technique for about a year. I'm hoping now that my technique is better I'll start getting PRs a little more often. I would love to be able to snatch my body weight some day.
    Title: Re: Strength & Fitness 2015
    Post by: homehandymum on May 01, 2015, 07:09:42 PM
    OK, add me in :)

    I've just had a swift rear-end kick from my doctor, which has helped provide the necessary motivation to try getting back in shape. 

    I'm currently terribly unfit so will start small:

    1. half an hour of low-impact exercise per day (walking for preference, or a session off my pilates DVD if the weather is truly foul)

    2. cut wheat, white potatoes, and sugar back out of the diet.

    3. Have my diastasis recti muscles functionally back together again by August (3 months from now).

    Until my split abs are sorted, there's not much else that's safe for me to do so that's really my highest priority.
    Title: Re: Strength & Fitness 2015
    Post by: unmetamorphosed on May 05, 2015, 03:09:33 PM
    Any other olympic weightlifters here?

    I do a little olympic lifting. I just PR'd on my snatch tonight after really focusing on my technique for about a year. I'm hoping now that my technique is better I'll start getting PRs a little more often. I would love to be able to snatch my body weight some day.

    I just saw your reply, nice job!

    Now that snatching has finally "clicked" for me (aka pull the bar into the hips, damn it) it's actually my favorite lift. I'm 11kg from a bodyweight snatch and 1kg from a bodyweight C&J. Though I know I could totally hit at least 48kg now, my programming just doesn't let me go that heavy until the meet.
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on May 05, 2015, 05:14:58 PM
    No. The only thing my grip would limit is a deadlift, but I hook grip, so it's not an issue.

    Ouch, you hookgrip for deadlift?

    Yea, it only hurt when I was starting out doing it, and if I take a long break from deadlifting, but other than that it feels fine. I think Gillingham hook gripped somewhere north of 700. I was looking to avoid muscle imbalances and biceps strains, and just stuck with it.

    George Leeman 909lb American Deadlift Record, (https://www.youtube.com/watch?v=Vn6KosrkrRQ) hook grippin.
    Title: Re: Strength & Fitness 2015
    Post by: KiwiSonya on May 06, 2015, 01:37:29 AM
    Hi, I want in too. I'm more at Homehandymums level than olympic weightlifting. My goals are to:
    - Lose 5kg to get to healthy BMI by 1 August
    - Complete 5 pull ups (currently can do 0) by 1 Aug
    - Complete the length of the monkey bars at the kids playground.
    - Do a sprint up my very steep street once a week
    -Sort out my pelvic floor muscles (2 natural births snd they've never been the same).
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on May 06, 2015, 06:24:21 AM
    -Sort out my pelvic floor muscles (2 natural births snd they've never been the same).

    If you arrive at any good exercises for this, please share. My wife is looking for help in this area as well.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 06, 2015, 03:04:04 PM
    Went out for a 6km run this morning - I really wanted to push the pace and see if I could do it in 30 minutes - a 5 minute per km pace, something I don't think I've ever done. Missed that by 30 seconds, no biggie there, but what was really cool was that I experienced one of the most remarkable "runner's highs" - so much so that after a quick rehydration I went for another 4km to make it an even 10km. Running is still very much a chore most of the time, but 40% of the runs, like today, it feels really good.

    Would love to know if there are any secrets to increasing the runner's high incidents. :)
    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on May 06, 2015, 06:54:24 PM
    Looked back at page one to check in on my goals:

    Complete 1 pullup - Making real progress here! by the end of the summer for sure. I've got good range of motion now on inverted rows (I think that is what they are called) and am starting to practice hanging as part of my workouts. I think I may invest in a pull-up bar for home. Been out on the playground quite a bit lately, and have been working on the monkey bars too.

    Body fat between 20-25%
    - so hard to judge, and it really seems to fluctuate. But I have much more definition in the muscles that are still lurking under a nice layer of body fat. I think based on pictures I'm in the 25-30% range. Down from the 30-35% range.

    Swim multiple freestyle laps (Metric TBD - PR 2) - almost swimming season!!!

    10,000 steps/day average - I think I may change this goal. I haven't been getting 10,000 steps and I'm not sure I care... I think I'd rather replace this goal with this one: 6 self-powered commutes every week (out of 10 in a 5-day work-week). I was walking almost every day in the winter, and then when the snow melted I got way to comfortable riding my scooter around every day. Luckily I have a fabulous husband, and he reminded me that I should really be riding my bike (only about two miles each way). So I've been biking every day for the last two weeks. We'll see if I keep it up.

    4X/week exercise (2X - outdoor adventures, 2X structured)
    - I was doing great during ski season- getting out for a good 1-3 hour cross country ski 2-3 times a week. I've picked up jogging since, but I don't love it, so have been out just a half hour at a time. But... as I mentioned before, swimming season is around the corner! And I've got a few budies excited about getting some good hiking in this summer. And maybe I can squeeze in some long road rides on my bike. Yay Summer!

    Still not much change in my weight. I've started focusing more on my diet, specifically getting more protein and trying to scale down the percentage of calories I get from carbs. And of course keeping an eye on my total calorie intake.

    Thanks for listening!

    Title: Re: Strength & Fitness 2015
    Post by: jordanread on May 07, 2015, 01:45:03 PM
    Great job everyone who is still carrying on. I've got some updates soon too, but will take some time tomorrow to update the goals with all of the accomplishments and changes. Keep up the great work everyone!!
    Title: Re: Strength & Fitness 2015
    Post by: Rheagar on May 07, 2015, 03:52:45 PM
    Chiming in to get my end-of-year goals in ink:

    1) 600 pound deadlift
    2) 500 pound squat
    3) 315 pound bench

    I'm hoping to hit those in time to compete in my second ever powerlifting meet sometime late this year! I'm currently cutting so my strength gains have come to an abrupt halt, but come fall I'm going to dedicate myself to a bulk until I hit those numbers.
    Title: Re: Strength & Fitness 2015
    Post by: boarder42 on May 08, 2015, 05:53:45 AM
    Sticking around the 190lb mark.  5lbs above goal weight but my %BF has dropped all the way to `14.1% as of this morning.  hoping to bust thru the 14% barrier next week.  changing my end goal of 185 to 180 b/c i think i'll need to be 180 to get to 10% BF or less. unless i start adding on more muscle mass
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 08, 2015, 08:14:06 AM
    Folks familiar with my Journal or my story in general might know that I split my time between Vancouver and one of the B.C. Gulf Islands. As summer approaches my time "on island" increases. Of course, this means that I am away from my local gym - as this transition has approached, I have been increasingly unhappy with the thought of losing my ability to continue my strength training.

    So, last week I took a ferry to Victoria and spent some serious money ($1000+) in order to set up my own rudimentary gym on my island. A relative of mine was very kind to give my a corner of a garage in which to set up a high quality weight bench along with a nice assortment of rubber coated hex dumbbells - ranging from 15 to 50 pounds. A dumbbell only workout regime is a bit limiting (I may add in some barbell stuff in future) but it is sufficient to scratch my workout itch for now.

    My original plan was to cease my gym work on June 1st and resume sometime in the fall. I underestimated how much fitness has become an "addiction" for me. I cannot stop. ;)

    I may have an outside shot at reaching 10% body fat by the official start of summer, in late June. In the last few weeks my level of vascularity has increased noticeably. I like the look, but my wife thinks its a bit creepy. ;) My weight seems to bounce around 186 to 190. As I mentioned before, increases in protein intake has seemingly helped some muscle gains.

    Onward and upward, my fellow buff Mustachians!
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on May 08, 2015, 11:52:38 AM
    Jon snow - why not barbell style dumbbells. Slight PITA to slide plates on and off, but with plates as low as 1.25 LBS, you get 2.5lb increments. That way weights can move back and forth from dumbbells to barbell, unless you insist on Olympic diameter plates, in which case the dumbbell bars feel quite silly.
    Title: Re: Strength & Fitness 2015
    Post by: Wiggle on May 11, 2015, 08:47:23 AM
    I had to take nearly 3 weeks off, I had developed some jumper's knee.  I am planning to go in this week with full weight for upper body and reduced weight on legs.  Looking forward to pushing hard again!
    Title: Re: Strength & Fitness 2015
    Post by: Wiggle on May 11, 2015, 08:51:08 AM
    Chiming in to get my end-of-year goals in ink:

    1) 600 pound deadlift
    2) 500 pound squat
    3) 315 pound bench

    I'm hoping to hit those in time to compete in my second ever powerlifting meet sometime late this year! I'm currently cutting so my strength gains have come to an abrupt halt, but come fall I'm going to dedicate myself to a bulk until I hit those numbers.

    Awesome goal.  I too have strength goals but more modest.  Hoping to boost from 850lb total to 1000 lb total.  I am also cutting weight like you and am getting happy with my rapidly leaning out physique but part of me loves lifting more weight everytime I hit the gym and that is difficult to achieve right now.
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on May 11, 2015, 08:54:06 PM
    Ugh the year is almost half over already! I've not been doing worth a damn. If anything I've actually gained a couple pounds. this is ridiculous. Time to get my jiggly ass in gear for real this time.
    Title: Re: Strength & Fitness 2015
    Post by: mrpercentage on May 12, 2015, 02:11:29 AM
    Goal: maximum gains through reduction of injuries.

    Focus  on core workouts. I will save time and fatigue by cutting out the silly shit.
    Exercises
    1. Deadlift--  build up to sets of 10 with 300lbs again.
    2. Squat-- beat my PR of a set of 20 deep butt to calve squats with 255lbs
    3. Standing military press more than my body weight.
    4. Dips-- >10 with 45 lbs attached by belt
    5. Beat my PR of 19 consecutive pull-ups through the Armstrong pull-up program
    6. Fill in non-weight days with 100 burpees
    7. Do all of this without injury by never going to failure, Except on pull-ups, and quit when my form starts to suck
    Title: Re: Strength & Fitness 2015
    Post by: Longwaytogo on May 12, 2015, 08:51:46 PM
    Ugh the year is almost half over already! I've not been doing worth a damn. If anything I've actually gained a couple pounds. this is ridiculous. Time to get my jiggly ass in gear for real this time.

    I'll second that!!  Just recently signed up for a obstacle course race August 1st to get my ass motivated (DC Spartan if anyone's doing it; let me know)

    We can do it!
    Title: Re: Strength & Fitness 2015
    Post by: Rheagar on May 13, 2015, 10:29:48 AM
    Chiming in to get my end-of-year goals in ink:

    1) 600 pound deadlift
    2) 500 pound squat
    3) 315 pound bench

    I'm hoping to hit those in time to compete in my second ever powerlifting meet sometime late this year! I'm currently cutting so my strength gains have come to an abrupt halt, but come fall I'm going to dedicate myself to a bulk until I hit those numbers.

    Awesome goal.  I too have strength goals but more modest.  Hoping to boost from 850lb total to 1000 lb total.  I am also cutting weight like you and am getting happy with my rapidly leaning out physique but part of me loves lifting more weight everytime I hit the gym and that is difficult to achieve right now.

    The 1000 pound club is a great goal! It's achievable by pretty much all healthy males but still takes quite a bit of work to hit. Depending on how much you weight now you can definitely still build strength on a cut, especially if you're relatively new to lifting (<1 year). Good luck!
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 13, 2015, 10:30:11 AM
    Just signed up for another half marathon! Didn't think I'd do another one this soon, but I'm feeling so great physically these days, why the heck not!
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on May 14, 2015, 01:59:07 PM
    I survived the Peru quarry trek, and have a 10k over sand dunes coming up in a few weeks.  One of my horses is going to have surgery, so I'll be riding less for a while, so need to focus on formal workouts more.  Need to do at least one legs workout during the week, and get out for a hike in the hills or running hill repeats the next few weekends to prepare.  Hoping I have little more lung capacity after being at 10-13k feet for a week.  Anyone know how long that lasts?

    Not sure where I sit on weight; will check it Sunday night after a few days back on my normal diet.
    Title: Re: Strength & Fitness 2015
    Post by: bb11 on May 18, 2015, 02:05:42 PM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on May 19, 2015, 07:51:14 AM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    Diet could be one thing.  The program could also be the other.  Stronglifts 5x5 is a good beginner program, but overtime it is going to lose it's efficacy.  Might be worth checking out Wendler 5/3/1 or The Texas Method.  I did wendler for a few cycles and saw some good results.  I haven't done the Texas method, but I have heard good things from some friends.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 19, 2015, 08:36:01 AM
    Had a bit of a setback in my weight training regime...about a week ago I pulled or strained something in my left bicep, either in the muscle itself or in the tendon connecting the bicep to the forearm. Only a tiny bit of discomfort there now and I would like to resume lifting. I may just avoid bicep curls for a while longer to be safe...too bad cuz bicep curls are FUN. ;)
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on May 19, 2015, 09:49:58 AM
    My balance goals are coming along great - as of Saturday I've officially built up enough strength and balance to dance pirouettes! Now if I could just get that splits down....

    Anyone here who can do the splits? Tips for getting there?
    Title: Re: Strength & Fitness 2015
    Post by: KiwiSonya on May 19, 2015, 08:28:28 PM
    -Sort out my pelvic floor muscles (2 natural births snd they've never been the same).

    If you arrive at any good exercises for this, please share. My wife is looking for help in this area as well.

    Hi Thegoblinchief,  was recommended a device called the PelvicToner from the UK. Google it. Mine just arrived but I'll let you know if I get good results but could take a month or two to tell.
    Title: Re: Strength & Fitness 2015
    Post by: mrpercentage on May 20, 2015, 01:14:40 AM
    My balance goals are coming along great - as of Saturday I've officially built up enough strength and balance to dance pirouettes! Now if I could just get that splits down....

    Anyone here who can do the splits? Tips for getting there?

    Front and side are slightly different. Front lay on you back and have a friend push one leg as close to your shoulder as you can go-- stop-- they hold it-- you try to push your leg back against them for five seconds-- relax they push again this time down further as far as you are comfortable-- done. Repeat every other day religiously.
    Side is harder. Same principal but use your body weight against gravity.
    You can thank Tang Soo Do. That's the art Chuck Norris started with and I trained in when young
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 28, 2015, 08:22:02 AM
    Going to attempt to incorporate my favourite hobby into a monster workout today. I have circumnavigated my island many times in the past, but with my newfound fitness level I want to see if I can knock perhaps 30 minutes off my usual 3 hour mark. Yesterday I washed the "fleet", so my kayaks are ready to go for paddling season now. I recently bought a new paddle and I was shocked at how light they are making them now. That will most likely contribute to a record time as well. I'm not sure which boat I will go with today - the orange one on the right is my fastest in a straight line, but the blue one responds so well to leaning that I never have to use a rudder with it. It is a joy to paddle, nimble despite being over 18 feet long. I'll probably go with that one.

    I have been looking forward to testing my new and improved upper torso on a long, and intense paddle for many months. Here we go.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on May 28, 2015, 03:50:39 PM
    2:15!!! Yep, it's official...I've never been this fit, though I've suspected this for a while.

    As soon as I put my kayak in the water I noticed a whale watching boat out front - and wouldn't you know it, 4 humpbacks...the were quite a way out, and I was tempted to paddle out and get some pictures, but today was to be a FITNESS paddle, not a wildlife excursion.

    I gave it hell, only stopping at one beach for a brief rest, more to stretch my legs than anything. I used a running app to track my distance (16km) and pace (8 min/km). I changed up my grip width on my paddle to target different muscle groups - holding the paddle at roughly shoulder width or a bit less will really isolate the arms, while a wider grip really helps blast the abs and back. The shoulders are worked hard no matter what you do.

    My wife and I will probably paddle together on the weekend - a little more leisurely pace I'm thinking, and a stop at a winery on the way.

    Title: Re: Strength & Fitness 2015
    Post by: squatman on May 28, 2015, 10:35:35 PM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.

    5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*

    * - I am not a nutritionist.
    Title: Re: Strength & Fitness 2015
    Post by: Longwaytogo on May 29, 2015, 06:43:40 AM
    Awesome kayaking Jon_Snow!! I'd much rather mountain bike than sit on a stationary or elliptical any day.  I think some people write off exercise as a chore instead of finding something they can enjoy.
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on May 29, 2015, 06:46:31 AM
    Awesome kayaking Jon_Snow!! I'd much rather mountain bike than sit on a stationary or elliptical any day.  I think some people write off exercise as a chore instead of finding something they can enjoy.

    Kayaking always looked cool to me but I can't swim, so I'd probably be terrified if I actually tried (even with a life vest).
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on May 29, 2015, 11:04:50 AM
    Goal: maximum gains through reduction of injuries.

    Focus  on core workouts. I will save time and fatigue by cutting out the silly shit.
    Exercises
    1. Deadlift--  build up to sets of 10 with 300lbs again.
    2. Squat-- beat my PR of a set of 20 deep butt to calve squats with 255lbs
    3. Standing military press more than my body weight.
    4. Dips-- >10 with 45 lbs attached by belt
    5. Beat my PR of 19 consecutive pull-ups through the Armstrong pull-up program
    6. Fill in non-weight days with 100 burpees
    7. Do all of this without injury by never going to failure, Except on pull-ups, and quit when my form starts to suck

    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    For those of you who have just joined, I want to say welcome to the challenge. This entire thing is based on us working together, and reaching out when we suck (I've been sucking lately, and will have more details later). You guys are all awesome, and I will add you to the tracking post soon. I know I've said that before, but that relates to my aforementioned sucking. I will get this stuff setup today. Lot's of stuff to read through, so if I don't have you on the post within 3 hours, let me know here. I have notifications enabled.

    Ugh the year is almost half over already! I've not been doing worth a damn. If anything I've actually gained a couple pounds. this is ridiculous. Time to get my jiggly ass in gear for real this time.

    I'll second that!!  Just recently signed up for a obstacle course race August 1st to get my ass motivated (DC Spartan if anyone's doing it; let me know)

    We can do it!

    No shit. We can do this. I've just recently started working out again, and will have some updates on the Convict Conditioning stuff soon. ANW is back, and I will be using that as additional motivation. I slacked for a bit, but soon will be back into the swing of things. Good job on all of you rocking this challenge!!!
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on May 30, 2015, 07:39:42 PM
    (http://i93.photobucket.com/albums/l78/john_dongle/treadmill-1.gif)
    Title: Re: Strength & Fitness 2015
    Post by: A&R on June 01, 2015, 09:25:35 AM
    After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would  like to change. Also might be helpful to mention that I am female.

    How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
    Title: Re: Strength & Fitness 2015
    Post by: bb11 on June 01, 2015, 09:52:21 AM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.

    5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*

    * - I am not a nutritionist.

    Appreciate the advice squatman and Cromacster. I have been lifting for 3 years now but only just started Stronglifts a month ago. Before I was doing my version of alternating push/pull workouts, and not always super efficiently. I am consistent in going to the gym.

    This is the first time I've ever tried really squatting regularly, but unfortunately I hurt my knee playing basketball and have been unable to squat the past 3 weeks. Currently resetting with some light lifts. Had been "eating heavy" the last two weeks but just weighed myself and I am the same weight at this point. :) Still, seeing some good progress from my last post. New numbers:

    Bench: 210
    Squat: stalled
    Deadlift: 375
    Overhead: 130
    Row: 210

    I want to stick with Stronglifts another 6 months and see how it goes.
    Title: Re: Strength & Fitness 2015
    Post by: squatman on June 02, 2015, 09:15:23 PM
    After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would  like to change. Also might be helpful to mention that I am female.

    How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!

    What's your definition of fitness?

    I'd focus on creating habits and getting better every day more than I'd focus on achieving some level of fitness. Partly because your goals maybe way under/overshooting what you're capable of, and partly because your goals may totally change once you get there!

    As for what you should do, my biggest recommendation is this: do whatever keeps you active! I'd love to have everyone do lots of Olympic lifting and play 12 different sports, but that's not practical. The advice of basically "the decent program you stick to is better than the great program you don't do" is very true. That said, if you were my best friend, here's what I'd vote for. If you can afford it, I'd find a trainer of some sort who can teach you compound barbell lifts (squat/deadlift/press/bench/and throw in some pullups). This may be heresy in the eyes of some around here, but a crossfit gym that has a distinct, dedicated lifting program would be a great option. I say this for two reasons:
    1) crossfit gyms are used to teaching women how to squat/deadlift/etc.
    2) crossfit gyms tend to be incredibly supportive places.

    You can try learning this stuff with a gold's gym membership and a lot of hours on youtube, but I think lifting is one of those skills that's way easier/safer to learn with a teacher. A good teacher will both show you how to do the lifts and put you on a program to get stronger pretty quickly. There may be some conditioning to go along with it, but it's not 100% necessary. You could probably do nothing but lift for 6 months to a year+ and constantly improve. From there? You'll know a lot more, possibly use lifting as a gateway drug into other things, and the world will be your oyster.

    Does that help? Happy to explain any of that further if it was jargony.
    Title: Re: Strength & Fitness 2015
    Post by: squatman on June 02, 2015, 09:27:28 PM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.

    5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*

    * - I am not a nutritionist.

    Appreciate the advice squatman and Cromacster. I have been lifting for 3 years now but only just started Stronglifts a month ago. Before I was doing my version of alternating front/pull workouts, and not always super efficiently. I am consistent in going to the gym.

    This is the first time I've ever tried really squatting regularly, but unfortunately I hurt my knee playing basketball and have been unable to squat the past 3 weeks. Currently resetting with some light lifts. Had been "eating heavy" the last two weeks but just weighed myself and I am the same weight at this point. :) Still, seeing some good progress from my last post. New numbers:

    Bench: 210
    Squat: stalled
    Deadlift: 375
    Overhead: 130
    Row: 210

    I want to stick with Stronglifts another 6 months and see how it goes.

    How are you at those #s if you've only been doing SL for a month? You don't need to start week one squatting/DLing an empty bar if you're a bit more experienced, but you should be erring far on the side of too light on that type of a program. I wouldn't be surprised if 3x/week squatting 5x5 pretty heavy contributed to your knee injury. I've seen people with 300#+ squats do linear progression programs while they were bulking, and the most common starting weight was 135. Continuing with that program for 6 months is going to be tough if you're pretty far along - only super new lifters are capable of maintaining a linear progression for length of time.

    As for the eating part, eat more! :)
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on June 03, 2015, 07:24:02 AM
    Ugh the past week I've been doing some crazy volume with my squats.  I've been stupid and haven't kept up on maintenance.  Man my IT bands are inflamed and sore.  This week is low volume with heavy weights, so easier on the ole IT bands.  Spending much more time on mobility and hydration now.  Sometime it takes something to go wrong to highlight what needs to be worked on.

    Two more weeks until my first Weightlifting meet.  I'm excited.  I'll report back and let you know how it goes.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 03, 2015, 08:11:30 AM
    I haven''t been very good at recording my progress in terms tracking the amount of weight I am lifting in various exercises.

    But I do know that when I first started (8 months ago?), dumbbell shoulder press was 25 pounds per dumbbell - I am now lifting 40 pounds. Dumbbell bench press was 35, now 45...biceps curls were 30, now I am doing 40 pounds per arm.

    So, definitely stronger...but the mirror says "leaner" and the scale says "lighter". No mass builder here. ;) Cardio fitness continues to progress - a 50 minute, 10km run is basically routine for me now, something I have never been able to say before in my life.

    I'm almost tempted to say this has been the #1 surprise of my post-FIRE career so far. :)
    Title: Re: Strength & Fitness 2015
    Post by: bb11 on June 03, 2015, 08:28:02 AM
    Following. I'm doing Stronglifts 5x5 right now, here is my current progress:

    Bench: 205
    Squat: 245
    Deadlift: 365
    Overhead Press: 125
    Rows: 200

    Note: these are 5 sets of 5, not 1RM. Been having some difficulty making consistent gains. I am skeptical that eating a ton is key, as is recommended by many bodybuilding websites. I'm 5'11" and 170 lbs, size 30 jeans are easily comfortable (slightly loose) so I don't have a ton of fat. I also play basketball and run once each week, with quite a bit of walking sprinkled in too. Trying to at least up my protein, and I certainly don't restrict my eating, although perhaps because I eat pretty clean I'm not getting enough calories. Definitely open to suggestions, as I would love to hit a lean 180 lbs.

    No reason to quit SL if you're still making some progress (are you resetting? increasing your loads in tiny increments as you get closer to stalling?), but you could use some dedicated squat work. That DL/BS ratio is a bit high for my liking. Somebody else mentioned Texas Method, and that's likely a good option for you.

    5'11 170 is skinnnnny IMO - I'd recommend upping your calories through fat (e.g., avocados, nuts, olive oil) rather than through protein. But especially if you're trying to gain weight, good carbs are your friend too.*

    * - I am not a nutritionist.

    Appreciate the advice squatman and Cromacster. I have been lifting for 3 years now but only just started Stronglifts a month ago. Before I was doing my version of alternating front/pull workouts, and not always super efficiently. I am consistent in going to the gym.

    This is the first time I've ever tried really squatting regularly, but unfortunately I hurt my knee playing basketball and have been unable to squat the past 3 weeks. Currently resetting with some light lifts. Had been "eating heavy" the last two weeks but just weighed myself and I am the same weight at this point. :) Still, seeing some good progress from my last post. New numbers:

    Bench: 210
    Squat: stalled
    Deadlift: 375
    Overhead: 130
    Row: 210

    I want to stick with Stronglifts another 6 months and see how it goes.

    How are you at those #s if you've only been doing SL for a month? You don't need to start week one squatting/DLing an empty bar if you're a bit more experienced, but you should be erring far on the side of too light on that type of a program. I wouldn't be surprised if 3x/week squatting 5x5 pretty heavy contributed to your knee injury. I've seen people with 300#+ squats do linear progression programs while they were bulking, and the most common starting weight was 135. Continuing with that program for 6 months is going to be tough if you're pretty far along - only super new lifters are capable of maintaining a linear progression for length of time.

    You could be right with regards to the squatting. As for starting at those lifts, I just shifted the exact order of my workouts. So I was at 360 lb deadlift before, but was doing it as part of "pull day", where I would also do rows, pullups, curls, and straight-leg deadlifts. Now it's part of "workout B day", so done with squats and overhead press. As for why I didn't "start over", well that would be like taking 2 months off lifting. I wouldn't get much of a workout out of deadlifting until 300+ pounds, bench until 185+ pounds, etc, unless I did a ton of lifts. So doing 5x5 of bench at 135 for example would be nothing, and it'd be 10 workouts (about 7 weeks) until I even got up to 185, even though I know 185 5x5 is pretty easy. Of course I don't expect growth to be linear, and I do light workouts or even light weeks from time to time.

    Quote
    As for the eating part, eat more! :)

    Trying! I am already known as the vacuum cleaner for eating so much, but I'll try and shovel some more down. :)
    Title: Re: Strength & Fitness 2015
    Post by: KS on June 03, 2015, 03:32:32 PM
    After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would  like to change. Also might be helpful to mention that I am female.

    How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!

    I am absolutely not an expert like many of the other posters on this thread, but am a fellow normal-weight but very weak female so I guess I'm an expert in that part... Anyway the thing I found got me the most results with the least effort was a very simple body weight training routine. (I used this one from nerdfitness but anything similar would probably be good too: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/)

    I started out weak enough that even with such a basic routine I had to modify the exercises a bit while I was building strength so I wouldn't end up using bad form and hurting myself. (Pushups from the wall instead of the floor, not squatting/lunging all the way down at first) But within only about a month of doing it regularly (only takes about 30 minutes 3x a week) I was strong enough to do everything fully with proper form except for the pushups, and could feel it getting a little easier every time I did it. And I definitely noticed a difference in my overall strength and the way I looked and felt on a daily basis. My husband who works out a ton and does lots of crunches and stuff was even asking me what I was doing for my abs, hooray for the plank! So simple and yet so effective. :)

    Like a previous poster said though, the most important thing is finding something you don't hate doing so you'll stick with it!
    Title: Re: Strength & Fitness 2015
    Post by: squatman on June 03, 2015, 05:43:30 PM
    I haven''t been very good at recording my progress in terms tracking the amount of weight I am lifting in various exercises.

    But I do know that when I first started (8 months ago?), dumbbell shoulder press was 25 pounds per dumbbell - I am now lifting 40 pounds. Dumbbell bench press was 35, now 45...biceps curls were 30, now I am doing 40 pounds per arm.

    So, definitely stronger...but the mirror says "leaner" and the scale says "lighter". No mass builder here. ;) Cardio fitness continues to progress - a 50 minute, 10km run is basically routine for me now, something I have never been able to say before in my life.

    I'm almost tempted to say this has been the #1 surprise of my post-FIRE career so far. :)

    Awesome progress!
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 04, 2015, 02:55:41 PM
    Just back from the gym. Here is what I did today, which is fairly typical - and pretty much how I reversed my horrendous slide into the abyss of poor health. ;)

    10 mile bike - constant uphill - 400 calories burned
    1.5 hour weight training. Today was chest, shoulders, triceps...basically the "pushing" muscle groups.
    3 mile run, slight uphill grade, again 400 calories burned. I don't always do a treadmill run at the end of a lifting routine...depends how much "I have left". Today I felt good, so a dragged my butt onto the treadmill.

    Chugging protein shake as I write this. Really the most enjoyable segment of the workout.

    Have to admit though, it's never EASY, but it's not the TORTURE it used to be those many months ago when I started down the fitness path.
    Title: Re: Strength & Fitness 2015
    Post by: Philociraptor on June 04, 2015, 03:07:13 PM
    Goals:
    • 15% body fat on scale (12% stretch goal)
    • Rx 4 out of 5 workouts a week
    • Whole 30 in January and July, modified Paleo 28 days each month

    Hurdles: How I will overcome them
    • Motivation: Drive directly to gym after work, do not pass go, do not collect other obligations
    • Injuries: Do 15 minutes mobility work before each workout, 30 minutes on rest days

    Not doing so hot so far. Some goals I've somewhat abandoned, some I haven't really made any progress on. My fat % on the scale continues to fluctuate from 18-20%, with no sign it wants to go down.  I have managed to Rx several workouts though, probably 1-2/week on average, depending on the programming. I've given up on the diet goals, I simply can't eat enough when trying to be that strict. I've added in oats in the morning and protein shakes in the evening to add in some much-needed carbs and protein for the workouts. If I had to guess, I might not be eating enough still. We shall see.
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on June 05, 2015, 05:37:50 AM
    Update

    I think my plan is finally gaining some traction. For the last three weeks I've been doing pretty good eating "primal/paleo" about 80% of time. I've also been doing pretty good hitting my workouts in the morning. I've seen some weight loss but it's hard to  tell how much is actually lost. It's amazing how much better I feel throughout the day. My biggest weakness.... good beer lol. I'm sure this is the reason I'm over weight in the first place. I've cut back a lot but have snuck a couple in here and there.
    Title: Re: Strength & Fitness 2015
    Post by: norabird on June 05, 2015, 08:28:09 AM
    Ran the annual corporate challenge 5k yesterday--1:67 longer than last year, but I pushed myself to the point where I had really intense aura at the end, so not feeling bad about it. I haven't been doing that many long runs this year, but my knees are doing good. I think I've gained a little weight so my eating should probably get another look, but I'm better at moderation than at restriction (that usually backfires). Hoping to be able to keep doing 30-60 minute runs through the summer and fall with no injury!
    Title: Re: Strength & Fitness 2015
    Post by: Migrator Soul on June 05, 2015, 12:43:51 PM
    A bit late to the party, but, here goes:

     - Attain and maintain a 300 Army Physical Fitness test (75 Pushups in two minutes, 80 Sit ups in two minutes, 13:00 Two Mile run)
     - Attain and maintain a 35 minute 5 mile time, exceeding Airborne standard of 45 minutes
     - Attain gold level German Armed Forces Badge (12 KM footmarch w/ 33 LBS in 2Hrs, 100 meter swim in uniform, sub 3:45 1000 meter sprint, 65 sec flexed arm hang, shuttle sprint 10 meters 11 times in under 42 seconds)

    ________

    Non career based fitness:

    Gain 15 pounds - currently 170 at 6'4"
    Run another relay race, last one was the Texas Independence Relay.
    Beat my older brother in an arm wrestling contest. (damned meathead marines)


    I'm in great shape, but not perfect shape like I ought to be.
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on June 05, 2015, 04:33:03 PM
    (http://images.wildammo.com/wp-content/uploads/2012/08/funny-gifs-this-is-hypnotic.gif)
    Title: Re: Strength & Fitness 2015
    Post by: smoghat on June 05, 2015, 06:07:34 PM
    Run an 8 minute mile.
    Lose 15 pounds.
    Cycle 100 miles.

    2 out of those three seem entirely doable. 
    Title: Re: Strength & Fitness 2015
    Post by: Kriegsspiel on June 05, 2015, 06:19:15 PM
    Run an 8 minute mile.
    Lose 15 pounds.
    Cycle 100 miles.

    2 out of those three seem entirely doable.

    Or all... virtuous reinforcement.
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on June 06, 2015, 05:23:18 PM
    I ran my 7-minute mile today - unfortunately it was in 4, 1/4 mile segments.  I think I could manage 1/2 mile intervals at that pace, so if I would, like, apply myself, it wouldn't take long to meet my goal. 
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on June 08, 2015, 02:22:53 PM
    I ran my 7-minute mile today - unfortunately it was in 4, 1/4 mile segments.  I think I could manage 1/2 mile intervals at that pace, so if I would, like, apply myself, it wouldn't take long to meet my goal.

    LOL. I hate running so much that this seems like a win. And it is a WIN. You are the (I'm pretty sure you are a wo)Man!!! Keep it up. You are doing awesome. I haven't yet gone through and made things perfect in this thread, but I will within the next few days. To that end, do not reduce what you have accomplished. It doesn't make this stuff happen yet, but it will.
    Title: Re: Strength & Fitness 2015
    Post by: mrpercentage on June 09, 2015, 10:35:18 PM
    After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would  like to change. Also might be helpful to mention that I am female.

    How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!
    I know I'm a little late to this. Given your circumstances I would start with sets of 6 count burpees. Google six count burpees. Now set a timer-- cellphone or oven timer. Start with one minute of burpees followed by three minutes rest. Do three sets. When that gets easy. Longer minutes of burpees with shorter rest. You will only need 12 minutes a day. Not much to have to commit to.

    Then mix in some pull-ups or Australian pull-ups if you struggle with traditional.

    Feel ready for weights then go for it. Keep it simple and be out of the gym in 20 minutes. You are more likely to keep going that way. Less likely to hurt yourself. More likely to get better results. I concur with squats, deadlifts, standing military press, dips and pull-ups. That makes everything strong and if you are doing only a couple a day it should only take 20 minutes.
    Title: Re: Strength & Fitness 2015
    Post by: b4u2 on June 15, 2015, 06:37:17 AM
    I don't post in here often but one of my goals for this year was to complete a full round of Body Beast, 12 weeks. Saturday I met that goal! So round 4 is done and I am on to round 5 now.
    Title: Re: Strength & Fitness 2015
    Post by: smoghat on June 15, 2015, 08:28:20 PM
    Thanks Kriegspiel. Love the moniker, BTW.
    Title: Re: Strength & Fitness 2015
    Post by: Mr. Will on June 16, 2015, 02:52:24 PM
    Figured I'd chime in here - been doing the 5/3/1 program and have made nice and steady gains over the past year. Current 1RMs (in lbs) are as follows:

    Squat: 290
    Bench: 240
    Deadlift: 320
    Press: 150

    Current Bodyweight: 150

    I am doing the pyramid version (standard 5,3,1 sets but you repeat the 1st and 2nd set after reps+ set). I perform 4 basic exercises each gym day in a super-setting fashion so I can be in and out in about 30-45 minutes. My days look like this:

    Day 1: Squat superset Weighted Chins | Straight-leg Deadlift superset Weighted Dips
    Day 2: Bench superset Shrugs | Incline Bench superset Barbell Rows
    Day 3: Press superset Weighted Chins | Deadlift superset Weighted Dips

    I've also been having trouble adding body weight as I hate to eat so I've recently created a meal plan and have been following that every day. We'll see how it goes. My goal is to hit the 1,000lb club between the 3 big lifts by the end of the year. I need to add 150lbs to my overall maxes and 6 months left to do so - should be close. If i can get to 165lbs body weight I should be good to go easy but that's never a guarantee.

    Any advice from some pros would be appreciated.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 21, 2015, 12:55:57 PM
    DW and I woke up early, skipped coffee, and headed to Burnaby Lake Park and did a 10km run, basically one lap around the lake. I could tell early on it was going to be a good one, and it was...55 minutes, by far our best joint run. I could have probably been close to 50 minutes if I had wanted but leaving your spouse behind on a run is NEVER a good idea. Mine in particular is irritated by it, but I was more than happy to match her still quick pace.

    The only thing better than improving one's own fitness is doing it WITH your SO...my wife is starting to ask me if I might want to go to the gym with her and show her some weight training routines...she has never shown much interest in this before, so I am thinking her hubbie's "new look" has got her intrigued as to what some strength work might do for her.

    This winter, our friends in the Baja probably won't recognize this hot couple in their midst. ;)
    Title: Re: Strength & Fitness 2015
    Post by: johnny847 on June 23, 2015, 02:17:39 PM
    I did my first pull up a couple weeks back! I've been doing assisted pullups at the gym, and most days I try an unassisted one before I start. But I finally did one!

    I'm up to 2, and 70% of a 3rd pullup now.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 25, 2015, 06:20:48 PM
    I had a bit of minor surgery a few days ago. Took one day off from the gym. Back at it HARD today...quite a few of the exercises proved to be quite painful, and I thought I might have popped a stitch or two at one point, but everything stayed in place. Does this mean I am a hardcore? Or just dumb? ;)

    Seriously though, it has come to a point that my day (when I am in the city, not so much on the island) is kind of lacking without my gym time.

    Fitness has truly become a PILLAR of my FIRE'd life now.
    Title: Re: Strength & Fitness 2015
    Post by: Exhale on June 25, 2015, 09:16:35 PM
    I just got my annual physical and have modified my 2015 goal. My 2015 goal = reach and stay at my healthy weight/fitness level. To reach this goal, I will do the following every day:
    1) Walk => 4 miles & 22 flights (or equivalent)
    2) Exercise class => includes core/weights/stretching
    3) Eat no refined sugar => I'm on day three of this
    4) Eat healthy => with appropriate calories & nutrients
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on June 26, 2015, 04:30:28 AM
    After leading a pretty sedentary life for the past 10 years (extremely sedentary for the past 3 years), I am starting to realize how horribly unfit I am. I am 31, and although I am not overweight, I am extremely weak. In the past when I was better at exercising, I focused on cardio but never on strength training. Any suggestions for a complete newbie? I really am basically starting at level 0. I have very little upper body and core strength, which I would  like to change. Also might be helpful to mention that I am female.

    How long do you think it would take me to reach a reasonable level of fitness? I can commit to working out 3 days a week and cleaning up my diet. Thanks in advance for any advice!

    All depends on what you're doing and what "fit" means to you. Baseline, then set some goals for improvement. That's all I can really say.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on June 26, 2015, 11:46:26 AM
    All right. So I started to go through everything here and make sure that my tracking post was all set (I've already fixed stuff that came in via PM - Thank You so much bop (http://forum.mrmoneymustache.com/profile/?u=5179)), but I'm not there yet, and I'm way too busy to go through this entire thread.

    Could everyone post a quick update, and look at this post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg499462/#msg499462) to make sure that I have your goals correct, as well as your progress?

    It seems more effective than going through 12 pages of posts.

    Personally, I'm sucking, but getting better. I've lost a lot of weight (more related to breaking my jaw and being on a liquid diet than any actual work I've done), and have been working out. I don't know that I'll hit my goals, but a goal I can meet is bullshit.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 26, 2015, 12:17:38 PM
    Wishing you the best on your journey to better health Jordan...

    As for the goals I listed earlier - they have all been achieved or bettered. I would guess my body fat % is close to 10% now. Waist probably 28 inches or so. I've run a few half marathons now, besting the 2 hour mark both times. I will probably do a full marathon at some point, but no timetable for that as of yet. The thing I have really noticed is that with higher fitness has also come the ability to avoid unhealthy foods (and drink). It is almost as if my body remembers the hell I have put it through the past 9 months and has developed some biological aversion to things that might make me unfit again. There is also the Mustachian bonus of spending far less on food and drink than I ever have before. Win, win...

    I posted a photo in my Journal that showed me working in my island garden. Ostensibly, the photo was meant to show the progress of my garden. But I was also in the photo, though my face was nicely hidden by my ball cap...and uh, I happened to be shirtless in the pic...caused a bit of a stir amongst the female readers of my Journal...and a few notable others. ;) Anyway, the idea of posting a "selfie" of myself in a bathroom mirror to show my current fitness level was something I was never gonna do...but the garden picture serves as both an update for those who were interested in my garden and those who might be curious as where 9 months of busting my ass in the gym has brought me. I probably wasn't giving myself enough credit as to my progress - the comments in my Journal opened my eyes a bit as to what I have done. The dude in the picture below is almost 60 pounds lighter than it's previous, unhealthy version. Much happier too. :)

    Here ya go.
    Title: Re: Strength & Fitness 2015
    Post by: 2Birds1Stone on June 26, 2015, 12:47:09 PM
    Hit a lifetime PR run.

    7:23......not too shabby for a 40lb overweight non runner =D
    Title: Re: Strength & Fitness 2015
    Post by: Candace on June 26, 2015, 01:10:54 PM
    Jon_Snow: Whew. Congratulations.

    I'm not as hardcore as many here, but I'm advancing in my own small way. My boyfriend and I work out four mornings a week at home. We each do a basic workout including pushups, abs, squats etc. Mine includes several kettlebell exercises. I don't do that much; 25 reps of six or so exercises with the kettlebell. My way of increasing strength and fitness is to use heavier kettlebells. When I started I used a 15 lb. one, and just recently moved up to 20 lb. I figure I have a few more possible size increases before I have to change the basic workout structure, which I like.
    Title: Re: Strength & Fitness 2015
    Post by: duellingbanjos on June 26, 2015, 06:41:14 PM
    just a small brag, because I'm astonished that I managed this:

    Ran for a hour straight (treadmill, have not tried RL yet), distance - 8.5km. Used to be that I was winded from running for less than 10 mins.
    Title: Re: Strength & Fitness 2015
    Post by: squatman on June 26, 2015, 09:06:06 PM
    just a small brag, because I'm astonished that I managed this:

    Ran for a hour straight (treadmill, have not tried RL yet), distance - 8.5km. Used to be that I was winded from running for less than 10 mins.

    Even before we get to the distance, you deserve many medals for surviving on a treadmill for an hour. Don't think I'd last 10 minutes - gotta be outside for me.
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on June 26, 2015, 11:26:17 PM
    Those who might be curious as where 9 months of busting my ass in the gym has brought me.
    Damn. How YOU doin'? Nice work man.
    Title: Re: Strength & Fitness 2015
    Post by: Exhale on June 27, 2015, 08:27:55 AM
    Could everyone post a quick update, and look at...to make sure that I have your goals correct, as well as your progress?

    Thanks for doing this jordanread! It's wonderful to have a community for this goal. Good luck with healing your jaw.

    Here's my updated goal
    1) Daily walk => 4 miles & 22 flights of stairs (or equivalent)
    2) Daily exercise class => includes core/weights/stretching
    3) No refined sugar
    Title: Re: Strength & Fitness 2015
    Post by: Exhale on June 27, 2015, 08:31:10 AM
    I probably wasn't giving myself enough credit as to my progress - the comments in my Journal opened my eyes a bit as to what I have done. The dude in the picture below is almost 60 pounds lighter than it's previous, unhealthy version. Much happier too. :)

    Great job! Your fitness journey inspired me to get focused on my health (starting back in November). Oh, and nice picture ;-)
    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on June 28, 2015, 05:33:04 AM
    I've been doing relatively well on my goals, steady progress. I'm still working towards my first pull-up, but should get there by the end of the summer. The body fat percentage is pretty subjective since I'm just going by pictures, but I am sure I have made progress, and my clothes are fitting way better.

    One of my goals was to regularly hit the gym twice a week, and get out and do social, outdoors workouts twice a week. That was easiest for me in the winter, when I could get out cross country skiing. But I picked up running in the Spring, and this summer I've been getting out hiking with a group of friends. Yesterday we did our biggest hike yet- Mount Chocorua in the White Mountains- it was pretty satisfying. I've been riding my bike 3-4 days a week to work, sometimes for more than 5 miles (long scenic route). And I'm still getting into the gym 2-3 times a week.

    So overall, good progress. Thanks for the extra motivation!
    Title: Re: Strength & Fitness 2015
    Post by: Mikhial on June 28, 2015, 06:33:46 AM
    I'll bite. My not so defined goals are:

    * Start a slow bulk on July 1st. I've lost 30 pounds since my cut that started in September and I'm excited to gain some weight again. I want to take it much slower this time, though. Probably gain two pounds a month.
    * Get up to 25 strict pullups. I'm at 17 now. We'll see if bulking slows this my progress on these.
    * Drink less alcohol.

    Sent from my SCH-I545 using Tapatalk

    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on June 28, 2015, 07:26:45 AM
    Update

    Finally started gaining some traction with the weight loss as of this morning I'm down 14 lbs. I've been just trying to limit carb intake and follow a primal/paleo diet which is hard because I love craft beer and pizza. I've been working out more or less regularly. I'm hoping to do better on that side of things. I signed up for a 5k for this weekend I'm hoping to set a time that I can compare to later.  They have this race every year on July 4th so at the very least I can run in it next year to compare times.
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on June 28, 2015, 07:56:19 AM
    Update

    Finally started gaining some traction with the weight loss as of this morning I'm down 14 lbs. I've been just trying to limit carb intake and follow a primal/paleo diet which is hard because I love craft beer and pizza. I've been working out more or less regularly. I'm hoping to do better on that side of things. I signed up for a 5k for this weekend I'm hoping to set a time that I can compare to later.  They have this race every year on July 4th so at the very least I can run in it next year to compare times.

    If you have a smartphone, use Strava to track your runs. Make your own 5K course that you can run nearby. No need to pay for race fees then ;)

    Run Keeper is another free app, but at least on my phone, Strava is a lot kinder to battery life and doesn't hammer your data connection at all. (With RunKeeper I'd have to manually disable data every time, otherwise it'd ring up quite a few MB in just an hour or two.)
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on June 28, 2015, 08:59:07 AM
    Strava doesn't use data? That is sweet I'll start doing that when I can borrow my wife's phone. I was just worried about the data charges. I also don't like paying entry fees but this one goes to a cause I support and only cost $25. I also try and support any event in our local community. Other than the county fair every year and a couple annual events there just isn't that much going on around here without driving ~60 miles one way to the city.
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on June 28, 2015, 10:08:40 AM
    All right. So I started to go through everything here and make sure that my tracking post was all set (I've already fixed stuff that came in via PM - Thank You so much bop (http://forum.mrmoneymustache.com/profile/?u=5179)), but I'm not there yet, and I'm way too busy to go through this entire thread.

    Could everyone post a quick update, and look at this post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2015/msg499462/#msg499462) to make sure that I have your goals correct, as well as your progress?

    It seems more effective than going through 12 pages of posts.

    Personally, I'm sucking, but getting better. I've lost a lot of weight (more related to breaking my jaw and being on a liquid diet than any actual work I've done), and have been working out. I don't know that I'll hit my goals, but a goal I can meet is bullshit.

    Jordan, hope you're better now.  Broken jaw sounds terrible, how'd you do that?

    Quote
    horsepoor   
    Set of 10 deck squats with jump - 25lb kettleball
    10 single leg deadlifts each leg - no rebalance
    1 set 20 bosu ball squats
    1 set 10 bosu ball squats - 5 second hold at 2-point
    Run a 7 minute mile
    Lose 8lbs of fat

    For me, I've done all except the last two.  I have lost about 4 pounds, but I think in the last month or two I've lost some muscle and replaced it with fat, unfortunately. Excuse is lots of traveling and prioritizing riding over working out when I am home. Need to start hitting the gym more frequently since it's friggin' hot now, which means I'm out at the barn first thing in the morning 5-6 days per week.

    Jon Snow, damn' you make a hot farmer!  RE clearly suits you!

    DuelingBanjos, you deserve a medal for gutting out an hour on a treadmill!  I did an 8 mile long run a couple years ago when I was stuck in an Oklahoma City hotel during half marathon training.  Vowed never again. 
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on June 29, 2015, 01:36:57 PM
    I've got everyone who has sent in updates done, and added Mikhial to the tracking post. Those of you who commented so far have been doing great. Keep it up!!

    Jordan, hope you're better now.  Broken jaw sounds terrible, how'd you do that?

    It was a car vs. tree incident. I smashed my head on the windshield (and broke my jaw, and got stitches in my chin, and have some hopefully temporary nerve damage in my chin, and am still missing some tastebuds) and lost a couple of days, so I'm not sure what I was thinking, but apparently I decided to be a freaking baby and drive instead of riding my bike. I'm not all the way better, but getting there. Thanks for the well wishes.
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on June 29, 2015, 02:04:59 PM
    Thanks, jordanread, I'll follow the link & catch up on the bike commuting advice now!

    I'm north of Denver, not too far from MMM HQ.  ;-)

    One of these days I'm going to do the math, and figure out what it would take to turn all of Colorado into the most perfect Mustachian state. For now though, I'll continue trying to get people to live down here. :-) Glad to have you on the challenge!

    Hey, I'm also in CO (Denver/Edgewater), and am doing the Big 6 as well!  Up to Step 3 on most of them.  Hahaha, I never thought I'd be so excited about being able to do 50 "girl style" knee pushups :P
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on June 29, 2015, 02:54:14 PM
    I probably wasn't giving myself enough credit as to my progress - the comments in my Journal opened my eyes a bit as to what I have done. The dude in the picture below is almost 60 pounds lighter than it's previous, unhealthy version. Much happier too. :)

    Great job! Your fitness journey inspired me to get focused on my health (starting back in November). Oh, and nice picture ;-)

    Thanks Exhale! If my journey to fitness inspired you...wow!

    I'd also be very remiss not to credit my sea kayaking hobby as for contributing to my upper body strength. The weight training has taken things up a notch though.
    And am I ever paddling fast these days!
    Title: Re: Strength & Fitness 2015
    Post by: mm1970 on June 30, 2015, 02:42:17 PM
    Those who might be curious as where 9 months of busting my ass in the gym has brought me.
    Damn. How YOU doin'? Nice work man.
    +1
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on July 04, 2015, 01:53:02 PM
    Well ran the 5k this morning I was hoping to be <30 min but came in at 33:26 (not horrible for being 6'6" and weighing 250lbs). In my defence I didn't do enough studying on the whole couch to 5k program. I thought you just got off the couch and ran a 5k. It was fun though. I hope by this time next year I am 40 lbs lighter and can run it in ~25 min.
    Title: Re: Strength & Fitness 2015
    Post by: FOBStash on July 05, 2015, 06:41:07 PM
    I'll join! Lose 8 lbs by August 31. I gained weight due to emotional eating after I lost my dad. Been more than 2 years and after so many attempts, it's about time to get my body back.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on July 06, 2015, 02:47:12 PM
    Got FOBStach added (although I just realized I spelled it wrong), and I think the goals are all up to date.
    Well ran the 5k this morning I was hoping to be <30 min but came in at 33:26 (not horrible for being 6'6" and weighing 250lbs). In my defence I didn't do enough studying on the whole couch to 5k program. I thought you just got off the couch and ran a 5k. It was fun though. I hope by this time next year I am 40 lbs lighter and can run it in ~25 min.

    That's still damn impressive. You got off the couch, which is great, and actually ran a 5K, which is super awesome. Congratulations on what you've done so far. Any other goals you want to throw down to help reach your next year's goals? As a reminder, here is what you currently have:

    ParticipantGoal
    Hedge_87
    • Lose 25lbs 11lbs (14 lost already!!)
    • Work out regularly
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on July 07, 2015, 08:01:00 PM
    Thanks man. I don't know if I'm being ambitious here but I'm going to shoot for a mile time <7:30 min by the end of the year.
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on July 09, 2015, 05:40:38 AM
    Got my first kettlebell a few days ago. Just doing two-handed swings. Really liking it so far!

    35lbs, have already increased from 3x20 to 3x25. I expect I'll increase some more rapidly as my body adjusts to the new motion until I run up against my actual fitness level.
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on July 09, 2015, 06:33:46 AM
    Got my first kettlebell a few days ago. Just doing two-handed swings. Really liking it so far!

    35lbs, have already increased from 3x20 to 3x25. I expect I'll increase some more rapidly as my body adjusts to the new motion until I run up against my actual fitness level.
    Right on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on July 09, 2015, 06:53:03 AM
    Right on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?

    I didn't even know there were different ones. The videos I watched all demonstrated what I now know is the Russian swing. My form still needs work, according to what I just read (I'm squatting down a bit too far).
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on July 09, 2015, 07:13:12 AM
    Right on man. Inspiring. I should dust off my KB and see if I can still hang. You doing Russian or American Swings?

    I didn't even know there were different ones. The videos I watched all demonstrated what I now know is the Russian swing. My form still needs work, according to what I just read (I'm squatting down a bit too far).
    Good. American swings are stupid. :) Yeah, it's a hip thrust exercise, really. I tell ladies learning how to swing they should picture their husband or boyfriend and pop their butt forward. :D
    Title: Re: Strength & Fitness 2015
    Post by: Penny Lane on July 09, 2015, 07:54:51 AM
    Ha, Erica, I'm glad I'm not the only one to think of this!  Helps quite a bit, I find.  I keep my kb ( not a very big one, but I have knee issues) next to my chair and don;t let myself sit more than 50 minutes.  Then I have to get up and at least do 20 swings.
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on July 09, 2015, 07:57:36 AM

    Good. American swings are stupid. :)

    Only if you lack proper shoulder, back, and hip mobility.  If you do lack such mobility, working on it should be a top priority!
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on July 09, 2015, 08:20:47 AM

    Good. American swings are stupid. :)

    Only if you lack proper shoulder, back, and hip mobility.  If you do lack such mobility, working on it should be a top priority!

    Agreed. However dynamic overhead momentum is a poor way to work on such things and more likely to cause problems than fix them. By definition someone without proper shoulder, back and hip mobility (or, I'd add, phenomenal core control) is going to be destabilized at the top of an American swing. So many movements, including overhead squats or even strict shoulder presses will help increase mobility without the risk. I just don't think there's really any reason to do a 2 handed above-the-head swing. 1-handed, sure. That's a great movement for massive core stability work, and a nice lead in to a KB snatch.
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on July 09, 2015, 08:21:27 AM
    Ha, Erica, I'm glad I'm not the only one to think of this!  Helps quite a bit, I find.  I keep my kb ( not a very big one, but I have knee issues) next to my chair and don;t let myself sit more than 50 minutes.  Then I have to get up and at least do 20 swings.
    What a great idea! I'm going to try that!
    Title: Re: Strength & Fitness 2015
    Post by: MonkeyJenga on July 10, 2015, 06:13:54 AM
    I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me.

    My goals:

    Be able to do 30 real pushups. I did 11-ish Wednesday night, with a couple breaks, inconsistent depths, and what Iím sure was terrible form. I may need to start with wall pushups.

    Be able to do a pull-up. I have literally never done a complete pull-up in my life. There are playgrounds with monkey bar setups within walking distance of my work and home, so I'll check those out.

    Walk 60 miles in the next 30 days. I did 53 miles in June, not including general walking to the subway and around the office. To Do: buy new sneakers.

    Be able to do a full split and straddle. I used to be good about retaining my childhood gymnastics flexibility, but the last few years have seen a huge dropoff.
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 10, 2015, 10:47:23 AM
    I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me.

    My goals:

    Be able to do 30 real pushups. I did 11-ish Wednesday night, with a couple breaks, inconsistent depths, and what Iím sure was terrible form. I may need to start with wall pushups.

    Be able to do a pull-up. I have literally never done a complete pull-up in my life. There are playgrounds with monkey bar setups within walking distance of my work and home, so I'll check those out.


    Walk 60 miles in the next 30 days. I did 53 miles in June, not including general walking to the subway and around the office. To Do: buy new sneakers.

    Be able to do a full split and straddle. I used to be good about retaining my childhood gymnastics flexibility, but the last few years have seen a huge dropoff.

    Strongly encourage you to check out Convict Conditioning - it is precisely designed to work well for people like you (and me) that have little to no experience with bodyweight training.  Every step in the progression is very do-able and each step is small enough that its easy to do by the time you get to it.  It's really quite brilliant.

    I've been working through the pull-up progressions, starting with standing door pulls, progressing to leaning back "slightly more" door pulls, progress to leaning back 45 degree door pulls.  With the 45 degree door pulls I started with 10 reps, up to 27 now, so 30 is in reach!  Pretty soon I'll be done with the door pull-ups and ready to progress to a real pullup bar!
    Title: Re: Strength & Fitness 2015
    Post by: MonkeyJenga on July 10, 2015, 02:38:25 PM
    Thanks for the recommendation, tyort1! I looked up some info online and found a 3 week program which is already too advanced for me on day 1. 3x8 pushups and horizontal pullups. Does the book start off easier?

    Also, is there a free site or book that a library would have that has a similar program?
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 10, 2015, 03:24:22 PM
    Thanks for the recommendation, tyort1! I looked up some info online and found a 3 week program which is already too advanced for me on day 1. 3x8 pushups and horizontal pullups. Does the book start off easier?

    Also, is there a free site or book that a library would have that has a similar program?

    How about videos that walk you through each step in detail?  For free:

    Pushups - https://youtu.be/GxWWnj36FbM (https://youtu.be/GxWWnj36FbM)

    Squats - https://youtu.be/dPEFsGm9NKE (https://youtu.be/dPEFsGm9NKE)

    Pullups - https://youtu.be/XYDXUdgDYKc (https://youtu.be/XYDXUdgDYKc)

    Abs - https://youtu.be/aE7LhafPdRA (https://youtu.be/aE7LhafPdRA)

    Spine/Back - https://youtu.be/yyP9k3bNr_c (https://youtu.be/yyP9k3bNr_c)
    Title: Re: Strength & Fitness 2015
    Post by: MonkeyJenga on July 10, 2015, 10:07:29 PM
    How about videos that walk you through each step in detail?  For free:

    Pushups - https://youtu.be/GxWWnj36FbM (https://youtu.be/GxWWnj36FbM)

    Squats - https://youtu.be/dPEFsGm9NKE (https://youtu.be/dPEFsGm9NKE)

    Pullups - https://youtu.be/XYDXUdgDYKc (https://youtu.be/XYDXUdgDYKc)

    Abs - https://youtu.be/aE7LhafPdRA (https://youtu.be/aE7LhafPdRA)

    Spine/Back - https://youtu.be/yyP9k3bNr_c (https://youtu.be/yyP9k3bNr_c)

    I'll take it! Thanks.
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 18, 2015, 05:31:35 PM
    Convict Conditioning update - just wanted to update that I finally got all 30 reps on step 2 of the pullup progression - Horizontal Pulls.  Now just have to work up to 3 sets of 30.  But that's actually easier to do than getting to 30 on the first set.  I'm so stoked!  I just installed a pullup bar in my garage, and once I do get to 3 sets of 30 horizontal pulls I'll actually get to start using the pullup bars!  Man I love this stuff.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on July 19, 2015, 09:48:59 AM
    Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 19, 2015, 01:43:10 PM
    Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)

    Not just the same age - we are both in CO, too - I believe?  But I hear you - between the Convict Conditioning, and riding my bike everywhere due to MMM's philosophy of saving money, I'm probably in the best shape of my life, or at least since high school.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on July 21, 2015, 02:15:48 PM
    Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)

    Not just the same age - we are both in CO, too - I believe?  But I hear you - between the Convict Conditioning, and riding my bike everywhere due to MMM's philosophy of saving money, I'm probably in the best shape of my life, or at least since high school.

    tyort: He's already retired so you are never sure where he is :). I think he is primarily in the PNW. That's why he's able to do crazy kayaking instead of biking (pretty sure I told him to get a paddle boat, but it won't help with that awesome picture he posted...I can't see his name now without 'Sexy Farmer' going through my head). What are your goals for this year as far as CC goes? I'm loving it, and feeling a lot stronger too.
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 21, 2015, 04:46:52 PM
    Nice work tyrot1...always good to see a fellow 43 year old kicking butt. We may be getting "up there" in age, but we are NOT DONE YET! :)

    Not just the same age - we are both in CO, too - I believe?  But I hear you - between the Convict Conditioning, and riding my bike everywhere due to MMM's philosophy of saving money, I'm probably in the best shape of my life, or at least since high school.

    tyort: He's already retired so you are never sure where he is :). I think he is primarily in the PNW. That's why he's able to do crazy kayaking instead of biking (pretty sure I told him to get a paddle boat, but it won't help with that awesome picture he posted...I can't see his name now without 'Sexy Farmer' going through my head). What are your goals for this year as far as CC goes? I'm loving it, and feeling a lot stronger too.

    Oh, guess I'll need to retire too so I can do crazy kayaking also!

    My main goals are just to progress to stage 5 for all the movements by Christmas.  I'm not sure it that will be totally possible, but I've been making such good and steady progress that I'm hopeful.  I've been doing it since March and this is the longest stretch of continuous improvement/progress I've ever had in my training life. 

    I used to train HIIT in the gym with lots of heavy weights.  Mentzer, Darden, Arthur Jones - I was a big follower of their "brief, intense" approach to lifting.  But it was so hard on the body that I could never sustain it more than a few months before I got run down, sick, or had an injury.  So the CC approach of slow and stead and "strength in the bank" has been a bit of a revelation.

    The other major change - back when I was going HIIT, it really had very little spill over effect outside of the gym.  Sure, I'd be stronger the next time I went back to the gym, but otherwise I didn't really feel fitter or stronger in every day life.  With CC that's been dramatically different.  The type of strength you gain from CC has a HUGE spillover effect to every area of my life outside of the gym.  A few examples:

    1. Squeezing a lime - I bought lime squeezing utensils in the past because I couldn't get all the juice out a lime.  Now after 4 months of CC I can crush a lime and thoroughly extract every little bit of juice from them

    2. Getting out of a chair - in the old days, it was always a bit of effort to get up into a standing position after I' been sitting for a while.  I'm 175lbs, so I'm not massively overweight or anything, but just getting the muscles going was a chore.  Now I can pretty much spring out of a chair at a moments notice.

    3.  Playing with my 9 year old daughter - because CC focuses on getting you better at controlling and using your own body, doing things like the jungle gym or tree climbing are possible now where the just flat out were not possible before. 

    4.  Financial strength - since I've been able to kick my gym membership to the curb permanently because CC is all done at home, I've been able to eliminate $35 in gym fees and invest those directly in my retirement fund. 
    Title: Re: Strength & Fitness 2015
    Post by: rocketpj on July 21, 2015, 11:39:05 PM
    Checking in.

    Still going to the gym.  Tried to get it up to 3 times/week, but so far it's more like 2.5 times.  Still cycling as much as ever.

    I have been in the water about 5 times/week since Easter, which has been great.  Not always for exercise, but always into the ocean for awhile at least.  The hard part will be when summer ends and I have to break out the wetsuit again for winter swimming.

    As for fitness, I am about the same weight but a bit denser than before I think.
    Title: Re: Strength & Fitness 2015
    Post by: Erica/NWEdible on July 22, 2015, 05:09:15 PM
    Just listened to this podcast - strength coach Charles Poliquin on Tim Ferriss' show. Really fun listen: http://fourhourworkweek.com/2015/07/21/charles-poliquin/
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on July 22, 2015, 05:26:40 PM
    I just got back from a 2.5 hour kayak paddle. Fought some stiff wind and 3 ft chop for much of the return trip. Not supposed to be like that in mid summer...I wasn't amused. Dealing with such conditions is bloody exhausting...my arms (yes, even THESE arms, lol), shoulders, and hands are literally quivering with fatigue. That kicked the crap out of my upper body more than any gym session I could think of. Damn...

    I think I deserve a beer.
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on July 22, 2015, 07:36:09 PM
    Had a minor slip for a couple days. ended up at the brewery this weekend and possibly over indulged in both the yummy craft beer and bad ass pizza category. Sunday I didn't do much of any physical activity at all. just laziness all day even though I had plans of running a timed mile in the morning. Monday I over slept and missed my work out. Tuesday I was awake in time to get my workout in but I was preoccupied trying to prevent water from coming in our basement. We got 6 inches of ran in ~2 hours. In the past something like this would completely derail all my progress, but not this time. I am 24 hr into a 36 hour fast (Wednesday is my unofficial 24 hour fasting day but I'm felling good so I'm going to stretch it out until morning). Tonight dw and i took the dog on a 3 mile walk. I have my alarm set for tomorrow morning. Just not going to get derailed this time
    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on July 25, 2015, 10:09:37 AM
    Checking in- this forum has been awesome motivation. Its great to know I can share my progress without boring whoever I'm talking too. You guys are all in it with me.

    Similarly, I've started going to the Bodyweight Routine classes my trainer runs every Wednesday at his gym. I'm paying for a memebrship that includes all the classes- so I might as well! I've gone the last 4 weeks straight and love it. It is a great group of people, most of whom show up every week. A huge range of current capability, but very supportive, and everyone is pushing themselves. So I get to see the big guys really struggle too- that is weirdly motivating. There is a core group of women in the group, and we are all making progress together on our pull-ups and dips. Awesome community. And now I know more people when I show up at the gym on my own. Nice folks.

    As for my progress I am now doing real dips, rather than the jumpy kind I started with. And though my range of motion is very small- it still feels great and I know I am making progress. I've been getting in the gym at least 2-3 times every week, including once with my trainer, and once for the class. Pull ups are getting there... still doing jumpy-ones. But definitely feeling my muscles kicking in a bit more- pulling myself up higher.

    And, bizarrely, I am loving working with barbells-- squats, bench press, etc. Who woulda thunk it. Not me, that is for sure.

    On the swimming front I am sadly behind. Have not gotten in the water much this year. Thinking about looking into a wetsuit so that once I get in there I can stay there longer. And I can try some Ocean/Bay swimming. That's my closest water, so it would be convenient.

    Thanks for the ongoing support and sharing!
    Title: Re: Strength & Fitness 2015
    Post by: Hedge_87 on July 26, 2015, 07:15:48 AM
    Update

    Stepped on the scale this morning and it was at 237 lbs down from 264lbs at my heaviest. That's 27 lbs so far. It's actually been pretty easy so far just following the PB. I would say I'm 90-100% primal through the week and probably 70-80% on the weekends. What can I say it's summer, I like bbq`s, pool parties, and kicking back with friends on the patio with a good brew lol.  I'm amazed at how much better I feel eating like this. I haven't had heartburn in over a month, I have been sleeping better, and I have way more energy through the day where I used to crash around 4 p.m.

    I would really like to get down to the 200-210lbs (I think this is my ideal weight at 6'6") so Jordan if you want to put me down to lose another 28 lbs by the end of the year,  I'll give it my best.
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on July 27, 2015, 08:37:23 AM
    I haven't weighed in in a while. I've definitely fallen off the nutrition wagon but I'm feeling good on the output side. I'm consistently lifting 3x per week (MWF doing StrongLifts - that app is so nice). I'm about 6-7 weeks in with a break or two here and there, but we aren't going anywhere for a while now so i'm going to stick with it.

    Now it's just the nutrition side. I'm good until dinner when I have too big of a portion. Cut the shit man. Don't be an asshole to future self! I keep forgetting to actually use the scale, but I'm going to try to do it weekly on Tuesdays (so I have a little leeway from any weekend fun).
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on July 30, 2015, 09:23:00 AM
    Something that is proving to be a challenge, as many 40+ guys can probably attest to, is losing that last remnant of softness about the waist area. I mean, I have become so very lean EVERYWHERE ELSE, but my stomach seems to be where the fat is really putting up it's final, desperate last stand. My stomach is certainly more toned and defined than it has been in years, but it lagging behind everything else. My level of vascularity in my arms, legs, shoulders, and chest is quite high - my wife even commented a few weeks ago that the prominence of veins in my arms was "gross". Yet, sometimes sitting on the couch watching a movie, she will seemingly subconsciously trace them down the length of my arm...hmm.

    My diet, which had been rock solid for many months after my FIRE date, has been wavering a bit. I think I need to shore this up, crank up the cardio a bit and see if I can't chip away at my little gut. :)

    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 30, 2015, 10:49:22 AM
    Something that is proving to be a challenge, as many 40+ guys can probably attest to, is losing that last remnant of softness about the waist area. I mean, I have become so very lean EVERYWHERE ELSE, but my stomach seems to be where the fat is really putting up it's final, desperate last stand. My stomach is certainly more toned and defined than it has been in years, but it lagging behind everything else. My level of vascularity in my arms, legs, shoulders, and chest is quite high - my wife even commented a few weeks ago that the prominence of veins in my arms was "gross". Yet, sometimes sitting on the couch watching a movie, she will seemingly subconsciously trace them down the length of my arm...hmm.

    My diet, which had been rock solid for many months after my FIRE date, has been wavering a bit. I think I need to shore this up, crank up the cardio a bit and see if I can't chip away at my little gut. :)

    Grains, all grains, tend to be obesigenec.  Try to cut them out completely for a month and see what happens.  I'm not anti-starch or anti-carb as I think beans and potatoes are fine.  But bread, tortillas, pasta, corn chips, flour - all will contribute to belly fat stubbornly sticking around,
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on July 31, 2015, 09:07:00 AM
    Grains, all grains, tend to be obesigenec.  Try to cut them out completely for a month and see what happens.  I'm not anti-starch or anti-carb as I think beans and potatoes are fine.  But bread, tortillas, pasta, corn chips, flour - all will contribute to belly fat stubbornly sticking around,

    But...but...looking at that list of food, the angelic tones of Sound of Music Julie Andrews entered, unbidden, into my mind..."These are a few of my FAVOURITE THINGS". And they are...they REALLY ARE. Tortillas (and what I put in them) are pretty much my soul food - when in the Baja, we buy them in large quantities for dirt cheap and pretty much make them a part of EVERY MEAL. The temptation is there to say **** it, the gut can stay soft. :)
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 31, 2015, 10:34:34 AM
    Grains, all grains, tend to be obesigenec.  Try to cut them out completely for a month and see what happens.  I'm not anti-starch or anti-carb as I think beans and potatoes are fine.  But bread, tortillas, pasta, corn chips, flour - all will contribute to belly fat stubbornly sticking around,

    But...but...looking at that list of food, the angelic tones of Sound of Music Julie Andrews entered, unbidden, into my mind..."These are a few of my FAVOURITE THINGS". And they are...they REALLY ARE. Tortillas (and what I put in them) are pretty much my soul food - when in the Baja, we buy them in large quantities for dirt cheap and pretty much make them a part of EVERY MEAL. The temptation is there to say **** it, the gut can stay soft. :)

    It's because grains are also quite literally addictive.  They cross the blood brain barrier and light up the pleasure centers of your brain.  Its the reason that Naltrexone (an opiate blocker) is used successfully to treat obesity - mainly because it shuts down the cravings for.....(wait for it......) grains.  Particularly wheat. 

    Check out "Wheat Belly" by the cardiologist William Davis for a bit more on the science, if you're interested in that part.  He sort of stumbled across the whole issue because he was trying to gain control over elevated insulin in his patient population because it's so tightly correlated with risk for cardiac events.  He found that low carb was helpful, so he put everyone on a low carb diet for that reason.  The interesting part is that everyone will "cheat" at some point on a low carb diet, he found that the people that cheated with beans or potatoes or bananas were all fine, while the people that cheated with bread or pasta or other grain based foods, all did terrible.

    Anyway, it made him curious if anyone else had noticed a connection between grain consumption and poor health in any of the other of the medical fields.  And sure enough they had, which he documents.  It's a nice book because he references everything, so you can check out the scientific research papers yourself, if you are so inclined (I am). 

    Side note from my experience - rice, particularly parboiled rice (like the Original Uncle Ben's) does not have the same effects that wheat and rye and all the other grains have.  Even though rice is technically a grain, the protein structures that are problematic in other grains are not present in rice, which makes it fine to eat. 

    Also, re: Tortillas - the corn ones are much, much better to consume than the wheat ones.  Corn is much less problematic than wheat, at least in my experience.  So you don't have to give up tortillas, just change over to the corn ones.  Now, if your brain is saying "But, but, but I really LOVE the wheat ones and the corn ones are boring", THAT is the addictive quality I was talking about earlier.
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on July 31, 2015, 11:07:00 AM
    Well, I can now do chaine turns and balance in retire on one toe, so those are a couple goals down! I'm stalling a bit in the splits goal, 100% do to my own slacking - I really need to start stretching my legs out every day rather than just on ballet class days.

    I was quite surprised to start losing weight from all this stuff, since I haven't really changed my diet except to cut out sugary drinks entirely, and feed the majority of my baking to my boyfriend rather than a 50/50 split. But I'm down about 12 pounds, to 153, since May when I started tracking, and am getting some serious muscle definition in my legs.
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on July 31, 2015, 12:56:11 PM
    Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on July 31, 2015, 01:04:45 PM
    Good to hear that corn tortillas are a decent option - flour is probably our favourite, and the preferred choice for Baja-type cuisine (best fish tacos on earth are found here) but we enjoy the unique flavour and texture of corn tortillas as well. Cool info tyort1...thanks.

    As for my midriff - I'm sure it's simply the remnants of a good ol' "beer belly". ;)
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on July 31, 2015, 02:14:58 PM
    Good to hear that corn tortillas are a decent option - flour is probably our favourite, and the preferred choice for Baja-type cuisine (best fish tacos on earth are found here) but we enjoy the unique flavour and texture of corn tortillas as well. Cool info tyort1...thanks.

    Seriously, you eat fish tacos in flour tortillas? I've always had them (and ceviche) in corn tortillas. They are tinier, and they are delicious. I will eat a bunch of them in a sitting (like at least 5). I've seen pictures of your fish, but you do flour tortillas? I don't do them (flour tortillas) often, but on occasion, I do. Care to share your recipe?
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 31, 2015, 04:03:15 PM
    Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.

    I didn't say it was a scientific book.  Clearly its a book written for a general audience.  What I did say is that he references a lot of scientific papers in the book and you can track down those studies if you are so inclined. 

    For myself, I have to say he was pretty much right on with his claims - effortless weight loss (40lbs, in my case), less bloating, better sleep, better hunger regulation, less irritable in general, drop in fasting glucose levels, drop in triglycerides, drop in blood pressure, increased HDL levels, and a few other things. 

    If it was just me that had this level of success, I'd be less vocal about it, but I convinced my parents and several friends to try it and the results were consistent among all of them.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on July 31, 2015, 05:31:56 PM
    Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.

    I didn't say it was a scientific book.  Clearly its a book written for a general audience.  What I did say is that he references a lot of scientific papers in the book and you can track down those studies if you are so inclined. 

    For myself, I have to say he was pretty much right on with his claims - effortless weight loss (40lbs, in my case), less bloating, better sleep, better hunger regulation, less irritable in general, drop in fasting glucose levels, drop in triglycerides, drop in blood pressure, increased HDL levels, and a few other things. 

    If it was just me that had this level of success, I'd be less vocal about it, but I convinced my parents and several friends to try it and the results were consistent among all of them.
    While I am actually agreeing with you in general, lets not make this the primal thread. I promise, by Monday at the latest i will get you added. Until the, let's focus on health, strength, and fitness here. Also, good job on making progress!! You are kicking ass.
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on July 31, 2015, 05:35:51 PM
    Calling "Wheat Belly" scientific makes me giggle, but I don't want to derail this thread with that discussion.

    I didn't say it was a scientific book.  Clearly its a book written for a general audience.  What I did say is that he references a lot of scientific papers in the book and you can track down those studies if you are so inclined. 

    For myself, I have to say he was pretty much right on with his claims - effortless weight loss (40lbs, in my case), less bloating, better sleep, better hunger regulation, less irritable in general, drop in fasting glucose levels, drop in triglycerides, drop in blood pressure, increased HDL levels, and a few other things. 

    If it was just me that had this level of success, I'd be less vocal about it, but I convinced my parents and several friends to try it and the results were consistent among all of them.
    While I am actually agreeing with you in general, lets not make this the primal thread. I promise, by Monday at the latest i will get you added. Until the, let's focus on health, strength, and fitness here. Also, good job on making progress!! You are kicking ass.

    Understood.  And thanks!  I just installed an actual pullup bar in my garage and I think I'll graduate to it in about a month.  Super stoked about that!
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on July 31, 2015, 05:42:19 PM
    As you should. Great job!!
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 05, 2015, 11:46:57 AM
    Update

    Stepped on the scale this morning and it was at 237 lbs down from 264lbs at my heaviest. That's 27 lbs so far. It's actually been pretty easy so far just following the PB. I would say I'm 90-100% primal through the week and probably 70-80% on the weekends. What can I say it's summer, I like bbq`s, pool parties, and kicking back with friends on the patio with a good brew lol.  I'm amazed at how much better I feel eating like this. I haven't had heartburn in over a month, I have been sleeping better, and I have way more energy through the day where I used to crash around 4 p.m.

    I would really like to get down to the 200-210lbs (I think this is my ideal weight at 6'6") so Jordan if you want to put me down to lose another 28 lbs by the end of the year,  I'll give it my best.

    I marked your other goal as complete, and added a new one. That is 55lbs, and super awesome!! You are already more than half way there. Hedge, you've done awesome with this gauntlet. Keep up the great work.



    Zikoris
    • Head or higher foot height on Grand Battement
    • Full splits
    • Increase balance & coordination - perform successful chaine/pique turns, balance in retire.

    Hate to break it to you, but I put your chaine/pique turns and balancing in retire as one goal. Sorry, but good job on meeting your goal!!

    [...] skipped coffee[...]

    JS, you are doing wonderful. As far as the midriff goes, I've got a bit of a gut (you read my journal so you know why), but working the back (and my slackline...which is all core and balance apparently) seems to make the gut go away. I actually had the sexy guy lines a month ago. Granted, love handles were above them, but still...good stuff. Oh, and I quoted that particular part because skipping coffee sucks :P.

    I'm joining in, and will try not to be intimidated by all the Olympic weightlifters virtually surrounding me. [...]

    I've got you added with your goals to the tracking post. Everyone around here is rocking it, but joining in makes you as awesome as the rest (more so since this a full year gauntlet, and you are joining with only a few months left). If you want to feel better about yourself, look at the crap I've done and posted earlier in this thread. You've got this, and this thread is super supportive.

    [...] am doing the Big 6 as well!  Up to Step 3 on most of them.  Hahaha, I never thought I'd be so excited about being able to do 50 "girl style" knee pushups :P

    Awesome (as I said earlier). I added you to the tracking post, but don't have any actual and specific goals for you. What are they?
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on August 05, 2015, 12:37:07 PM
    My goals for 2015:

    1)  Bike to work an average of at least 10 times/month -- ideally this will be every day, but sometimes meeting schedules/need to wear dress clothes makes it impossible.  Also must admit to being a bit of a wimp with the cold weather -- especially if the wind is blowing.  New subway line has opened up near our house so that means that I will substitute 40 minutes of brisk walking each day to/from the subway station on most days I don't bike, which is a good alternative.

    2)  Run at least 30 minutes at least 3x/week.  My actual plan is to shift to running to the early morning, now that we have a treadmill at home.  If I get up at 5:15 I have time for a 30 minute run/shower before DS gets up for his shower.  Stretch goal will be at least 5x/week, which should be easy once I get the habit established.  May even be able to make this daily, will see how it feels.

    3)  Return to healthier eating patterns, with a focus on decreasing intake of carbs/cheese and eating more fruits and vegetables/fiber-rich foods.

    4)  Start working on bodyweight strength training/core strength.  Really no excuse not to do some pushups/squats/situps several times a week. Can do this while watching TV.

    If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.

    Ugh.  I have been conspicuously absent from this thread since my initial posting of goals.  Basically because I didn't follow through on any of them.  Work related stress/business/fatigue, surgery, post-surgical complications yadda yadda yadda.  As a result of basically being a slug I have pretty much lost all semblance of muscle tone and my weight crept up to nearly 73kgs/160 lbs.  That is 25-30 lbs over what I know I can/should be at (setting a reasonable, achievable target for my age and body composition. But the good news is:

    1)  Post-surgical complications seem to have resolved.

    2)  Joined a gym last week and have gone five times already.  Starting slow with an hour on the treadmill each time, but am increasing the length/intensity of my running intervals each time.  Feeling stronger/seeing heartbeat rate go down each time.  Once I'm not juggling family stuff I will spend more time during each visit and incorporate some strength training as well. 

    3)  DH bought a small weight set yesterday primarily for DS's use, but there is no reason I can't use that as well.  Need to also incorporate some planks/ab work

    4)  Need to do a better job on dietary stuff

    So far with what I have done in the last week I am down 1kg.  Based on past experience I can probably retain that range of loss for at least the first 8-10 weeks, and then it will slow down.  Even so, I can probably reach my original goal even with less than half the year left!

    No time like the present to get started...
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 05, 2015, 12:41:54 PM
    My goals for 2015:

    1)  Bike to work an average of at least 10 times/month -- ideally this will be every day, but sometimes meeting schedules/need to wear dress clothes makes it impossible.  Also must admit to being a bit of a wimp with the cold weather -- especially if the wind is blowing.  New subway line has opened up near our house so that means that I will substitute 40 minutes of brisk walking each day to/from the subway station on most days I don't bike, which is a good alternative.

    2)  Run at least 30 minutes at least 3x/week.  My actual plan is to shift to running to the early morning, now that we have a treadmill at home.  If I get up at 5:15 I have time for a 30 minute run/shower before DS gets up for his shower.  Stretch goal will be at least 5x/week, which should be easy once I get the habit established.  May even be able to make this daily, will see how it feels.

    3)  Return to healthier eating patterns, with a focus on decreasing intake of carbs/cheese and eating more fruits and vegetables/fiber-rich foods.

    4)  Start working on bodyweight strength training/core strength.  Really no excuse not to do some pushups/squats/situps several times a week. Can do this while watching TV.

    If I do all these things consistently, I should be able to drop 10-20 lbs this year.  But I'm planning to focus on changing my BEHAVIOR rather than the weight loss, since you can predictably control inputs more easily than outcomes.

    Ugh.  I have been conspicuously absent from this thread since my initial posting of goals.  Basically because I didn't follow through on any of them.  Work related stress/business/fatigue, surgery, post-surgical complications yadda yadda yadda.  As a result of basically being a slug I have pretty much lost all semblance of muscle tone and my weight crept up to nearly 73kgs/160 lbs.  That is 25-30 lbs over what I know I can/should be at (setting a reasonable, achievable target for my age and body composition. But the good news is:

    1)  Post-surgical complications seem to have resolved.

    2)  Joined a gym last week and have gone five times already.  Starting slow with an hour on the treadmill each time, but am increasing the length/intensity of my running intervals each time.  Feeling stronger/seeing heartbeat rate go down each time.  Once I'm not juggling family stuff I will spend more time during each visit and incorporate some strength training as well. 

    3)  DH bought a small weight set yesterday primarily for DS's use, but there is no reason I can't use that as well.  Need to also incorporate some planks/ab work

    4)  Need to do a better job on dietary stuff

    So far with what I have done in the last week I am down 1kg.  Based on past experience I can probably retain that range of loss for at least the first 8-10 weeks, and then it will slow down.  Even so, I can probably reach my original goal even with less than half the year left!

    No time like the present to get started...

    I know it's not a direct correlation, but many people around these parts have mentioned you as an example of how to be awesome (journal based...haven't read it yet, but it's on my list). I'm sure you can do this. And if you do it in less than half a year, your goals are obviously way too easy :P. We've got your back here, and I can't wait until I can cross off goals of yours. Are you going to keep posting updates? Or do I have to quote you so you get the notifications?
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on August 05, 2015, 02:00:28 PM
    Thanks for the encouragement, jordanread.  I'm trying to keep goals modest/attainable to begin with as I know from experience I get discouraged when I set the bar too high and don't have immediate results, but, yes, I do hope to be in much better shape by the end of the year!  This is the first time in a long time that i will really have the time/energy to devote to the whole package, including both diet and exercise as well as other types of self-care.  I don't think I'll every make it to Jon Snow-ish level fitness, but we'll see.  If I can get myself to the point of having a good level of physical activity roughly 2 hours per day, the resulting transformation should be pretty impressive.  One of the benefits of starting from sloppy couch potato status is that there is pretty much nowhere to go but up! 

    I'll check in regularly to post about progress, but do feel free to bop me upside the head if you don't see me for awhile.   
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on August 05, 2015, 03:10:47 PM
    I don't think I'll ever make it to Jon Snow-ish level fitness, but we'll see.

    Got a good chuckle out that...Jon Snow-ish. :)

    Ah, don't sell yourself short lhamo...I found that, especially early on, the rapid improvement became so damn addictive to watch that, if anything, it helped me keep on course and actually ramp up the intensity once I gained a base-level of fitness. Now, you have certain things in your life (kids, job (still incredulous that you did that, lol)) that might prevent you from going as "all-in" as I have. It seems like I almost live at the gym when I'm city-side (though I do workout on the island as well). What I have done is not really normal...and probably excessive.

    I really hope you kill the fitness goals lhamo!

    While I'm here, might as well give a bit of a fitness update of my own. Continuing the cardio (running, stationary bike), which of late I have really ramped up the intensity. My goal with my cardio sessions now is to try and burn 400 calories in a half hour session - very tough...and then I go and lift for an hour and a half. Pretty much wrecked by this point, muscles quivering...then my 2 block walk home where one of the highlights of the day is a delicious protein shake. Heavenly.

    In the past couple of weeks I have been talking to a few of my fellow gym regulars. I have noticed that as my shape has become somewhat more pleasing, people seemed curious as to who I was and they would instigate conversation. I let it slip that I was retired to some ridiculously ripped guy, and word seems to have spread around the gym. Just today, two people asked me about it. I really was trying to get my workout in and didn't want to really delve into the subject there, so I mumbled something about "getting lucky with some investments". And some expressed surprise that I was 43...they had me pegged in my mid-30's...I think I am becoming a bit of a "thing" at the gym. Not in  the same league as this female bodybuilder/trainer who is a fixture there...that is just BIZARRE.

    Again, this has probably been the biggest win of my post-FIRE life so far...with the development of my food-growing skills a close second. I have pretty much hit all of my initial fitness goals. I think I may have to set some new ones. Hmmm...

    Here's a snapshot of the results of today's 30 minute ass-kicking stationary bike session. Ouch.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 05, 2015, 03:15:29 PM
    Thanks for the encouragement, jordanread.  I'm trying to keep goals modest/attainable to begin with as I know from experience I get discouraged when I set the bar too high and don't have immediate results, but, yes, I do hope to be in much better shape by the end of the year!  This is the first time in a long time that i will really have the time/energy to devote to the whole package, including both diet and exercise as well as other types of self-care.  I don't think I'll every make it to Jon Snow-ish level fitness, but we'll see.  If I can get myself to the point of having a good level of physical activity roughly 2 hours per day, the resulting transformation should be pretty impressive.  One of the benefits of starting from sloppy couch potato status is that there is pretty much nowhere to go but up! 

    I'll check in regularly to post about progress, but do feel free to bop me upside the head if you don't see me for awhile.

    That's what we do here. I do intend to send a PM to those who haven't checked in, but I'll save my face punches and bops on the head for the PMs. As far as my low bar thing goes, that's just for me. If I hit my goals, I feel like I suck. If that's not the case for you, we'll all still do everything we can via the internet to support you. Once again, because that is how we roll!!! You've got this, and I really look forward to seeing what you accomplish.

    I don't think I'll ever make it to Jon Snow-ish level fitness, but we'll see.

    Got a good chuckle out that...Jon Snow-ish. :)

    Ah, don't sell yourself short lhamo...[...]
    I really hope you kill the fitness goals lhamo!
    [...] I let it slip that I was retired to some ridiculously ripped guy, and word seems to have spread around the gym. Just today, two people asked me about it. I really was trying to get my workout in and didn't want to really delve into the subject there, so I mumbled something about "getting lucky with some investments". And some expressed surprise that I was 43...they had me pegged in my mid-30's...I think I am becoming a bit of a "thing" at the gym. [...]

    Those tomatoes are amazing. You're doing super great too!!
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on August 05, 2015, 07:10:09 PM
    Wow -- I can't imagine trying to lift after an intense cardio workout like that!  When I was in better shape i would do a bit of cardio AFTER my lifting routine (which was pretty wimpy by any serious lifters standards), but never more than a 20-30 minute run at moderate pace, with maybe a couple of sprints thrown in toward the end if the endorphins had kicked in and I had a particularly good song come up on the ipod.  I would do the longer 1 hour cardio sessions on days I didn't lift.

    I did get pretty addicted to working out when I was in that zone.  I had my best level of recent fitness when I was combining the strength training with Hal Higdon's 5k training plan about 3 years ago.  Got my weight down to about 135 lbs, and was very fit cardiowise and quite toned from the lifting.  Then I tried to ramp it up to the 10k training plan, took it too fast, and injured myself.  And then stress picked up at work and, well, downhill from there.  I do know I can get to my preliminary targets, though, and probably even further.  Just need to take it slow and steady and not push myself to the point of injury. 

    Even though I have this contracting thing coming up I should still be able to do 1-2 hours of something physical a day, even if part of that is just walking around the neighborhood. 
     
    Title: Re: Strength & Fitness 2015
    Post by: Helvegen on August 06, 2015, 10:32:40 AM
    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.

    I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 06, 2015, 10:50:42 AM
    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.

    I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.

    What is this Concept 2? And one of these days I have to get as fast as Jon_Snow on a real bike. Took me almost 50 minutes to bike to my former job (9.2 miles). Are you going to officially join in Helvegen?
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 06, 2015, 11:49:11 AM
    Anyway, where I'm at now: 29 year old female, 5'9", 195.4lbs as of this morning. A couple of weeks ago a switch flipped and I've been almost 100% committed; my food is much better, no soda, no snacking, and a desire to make it to the gym almost every day (which is 5 miles from home now instead of 30!). I've lost 7lbs in those two weeks (I always lose the first 5 or so pounds really easy) and really want to stick with it.

    Two things I need to work through:
    1) Should I get a real plan in place? I'm committed to making it to the gym Monday's and Thursday with a friend but go more often on my own. I don't really have a plan for the gym. I do ~30 minutes easy intervals on the treadmill, whatever strength exercises sound good for another 30 minutes (usually 3 sets of an arm, a core, and a leg exercise), stretch thoroughly, then another 10-30 minutes of walking on the treadmill. I'm not tracking anything workout or food related (food tracking is harder when you cook from scratch...). I do have a fitbit and the MFP app but only keep track of my steps and weight right now

    Aeryn, it kind of depends on your type of personality. Some people have really good luck with a set plan, since it lays out exactly what you should do. I'd say you might need a plan, but only because you haven't found a workout you enjoy yet. When it seems more like a chore than something fun, it can be a challenge to get motivated. I am a huge believer in bodyweight training over weights, but that is a personal preference that aligns more closely to my goals. If you want something a touch more fun, check out Hero's Journey (http://darebee.com/programs/hero-journey.html). It's like a choose your own adventure, but with a bodyweight workout (there's even a baby dragon!!). There have been a lot of other discussions earlier in this thread regarding different programs, so I'd suggest you read through them.

    2)DH....he's basically supportive of my fitness efforts but since he has no ambition to join me it's harder. He thinks I'm crazy for looking at a $400 bike (but would never try to say I can't). He doesn't want to go to the gym with me so I feel bad being gone for 1-2 hours most evenings. He doesn't try to stop me or guilt trip me about it (though he jokes about me cheating on him) but we do almost everything together so it's weird to be without him so much. He's a little overweight but basically healthy (annual blood screening comes out very healthy) so while I'd love for him to join me there's not a health problem if he doesn't. I invite him every time I go and he comes maybe once a week. Does anyone else deal with this with their SO's? Not sure if I'm looking for advice or just commiserating

    My GF works out more than I do, but is pretty absent with my workouts. They seem too easy for her, and she does ChaLean Extreme and Insanity. I am more geared towards efficiency, so my workouts are shorter, and harder. I wouldn't sweat him not joining in just yet. Once you find a plan you like (and that is key), and stop looking negatively at workouts, it becomes less of a commiseration ("Hey honey, I have to go do this crappy thing...wanna come?"), to having actual fun ("Hey honey, I'm gonna have an awesome time doing this thing. Wanna come with?").
    Title: Re: Strength & Fitness 2015
    Post by: Helvegen on August 06, 2015, 01:49:26 PM
    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.

    I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.

    What is this Concept 2? And one of these days I have to get as fast as Jon_Snow on a real bike. Took me almost 50 minutes to bike to my former job (9.2 miles). Are you going to officially join in Helvegen?

    Concept 2 is an indoor rowing machine, one of, if not the best, you can buy and use. I have it for free at my work gym and was rowing upwards of 60km a week about 2 months ago. Then one day, I just felt like jogging, so hopped on the treadmill and ran for awhile. So now I split my time between the two. On my morning break, I row, and during lunch, I hit the treadmill.

    I've been hitting the gym most every day since October. Some of my co-workers ask me how I do it, as in where do you find the discipline to stay committed? I dunno, how do you get up and drag yourself to work every morning? For me, it is the same basic concept. Don't question it, just do it.

    I suppose I could join in. I probably need to lift more and gain some muscle weight. Current stats are 166cm and 126lbs.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 06, 2015, 01:53:29 PM
    While I don't love what I'm doing now I enjoy it as much as I've enjoyed any workout I've done. I don't dread it, in fact right now I look forward to it (though not quite to the point of being excited). I enjoyed Zumba, but not enough to chase classes all over town (they're not consistent here) and then pay $5 each time I find one. I hate running, though don't mind intervals. I have to take them kind of easy for now while I'm still prone shin splints but will work up intensity when my legs can handle it. I love hiking but live in the wrong state for that. I think I'd enjoy rock climbing (I "mountain goat" around when we visit the mountains) but again, wrong state. I did a 5k mud run a couple of years ago and enjoyed the obstacle course part of it but I have no idea how I'd train for them and don't really want to pay $40+ each time I do one. Oh, I'm planning on going to Roller Derby bootcamp in November, that sounds like a blast!

    Jordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.

    LOL. I'm glad to hear it. Just post here when you are all caught up, and let me know what you think about Hero's Journey. I do it a bit in between my Convict Conditioning workouts. Haven't done the full program, but there isn't anything I've seen that will mess with anything else. Plus I've chatted a bit with Neila Ray, who created it. She loves it. I may have mentioned this earlier, but she suggests the really fun forum posts from someone who is doing the program, and using their writing skills and imagination, and made a fun little story about it.  I can't find it right now, but damn it was fun. If I haven't posted it earlier, I will find it at some point and post it here.

    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    During my lunch hour, I burn 350-60ish running 3.5-3.6 miles at about a 6.7mph pace in 30-35 minutes. Since I can input my correct weight it, that's more accurate. If you weigh more, should hit 400 cals easy.

    I shoot for 450-550 cals a day during the work week. I don't really work out in the gym on weekends, but I may do alternative activities like hiking or sea kayaking.

    What is this Concept 2? And one of these days I have to get as fast as Jon_Snow on a real bike. Took me almost 50 minutes to bike to my former job (9.2 miles). Are you going to officially join in Helvegen?

    Concept 2 is an indoor rowing machine, one of, if not the best, you can buy and use. I have it for free at my work gym and was rowing upwards of 60km a week about 2 months ago. Then one day, I just felt like jogging, so hopped on the treadmill and ran for awhile. So now I split my time between the two. On my morning break, I row, and during lunch, I hit the treadmill.

    I've been hitting the gym most every day since October. Some of my co-workers ask me how I do it, as in where do you find the discipline to stay committed? I dunno, how do you get up and drag yourself to work every morning? For me, it is the same basic concept. Don't question it, just do it.

    I suppose I could join in. I probably need to lift more and gain some muscle weight. Current stats are 166cm and 126lbs.

    Get yourself some specific goals and we'll get you added. I'm glad you found this little corner of the internet, and welcome!!
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on August 06, 2015, 10:53:50 PM
    Got my boyfriend to measure my ballet kicks and splits. They're improving! And I think I officially have the weirdest goals in the challenge at this point.

    I'm kicking (I mean, performing a grand battement) at 57 inches, or almost 3 inches higher than when I started (54 3/8). Another 7 to go before reaching my own height!

    I felt like my splits wasn't making any progress, but my crotch has gotten an inch and a half closer to the ground - I'm down to 4 1/2 inches from 6.

    It's definitely great encouragement to keep working on stretching out my legs. I feel like an iron rod compared to some of the people in my ballet class, but at least there's progress!
    Title: Re: Strength & Fitness 2015
    Post by: homehandymum on August 07, 2015, 02:39:22 AM
    Checking in!

    1/2 hour daily walks = not daily, but at least once per week.  It's winter here, and I have a baby, so am not going out on filthy wet/cold/windy days.  I should probably do some inside exercise on those days but haven't yet.

    Diet = Am eating more cleanly (i.e., fewer grains) but still eating them, and still eating probably more carbs than I need, if I'm going to shift this baby weight.  But, on the other hand, I'm breastfeeding a baby with feeding issues, so I don't want to do anything that will drop my supply (yeah, I know, it shouldn't, and it never has before, but all sorts of things have been different with this baby)

    Weight loss.  Well, I don't know!  I don't have bathroom scales in the house, as I disagree with obsessively weighing yourself. Will try and remember to jump on a friend's scales next time I'm at her house.
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on August 07, 2015, 07:43:06 AM
    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    It's not measuring the calories your body is burning.  The calorie output is simply the amount of work you  output.  Work in physics, meaning W=F*d.  Although this work is theoretical since a stationary rower isn't moving, d=0, :-P.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on August 07, 2015, 09:27:19 AM
    At the risk of coming across as a pathetic ego-stroker...the 406 calories burned on the bike was really over 25 minutes...the last 5 minutes of the 30 min was a very easy cool down. ;) Then I did and hour and a half of lifting...then I hit the treadmill for another 200 calories before leaving. I would estimate I may have burned around 800 calories (though I'm not sure about calorie burn rate during weight training). This is pretty much as extreme as my gym sessions get...most times I will choose either bike or treadmill, not both. Some days I just seem to have EXTRA in the tank...there doesn't seem to be any rhyme or reason for these extra energy days.

    Just about to walk over to the gym right now...I try to ramp things up on Friday's...to compensate for the Red Wine Friday tradition that commences once my wife walks in the door. ;)

    Gonna try and brainstorm some new fitness goals while I sip Malbec tonight...

    Also, great to see the recent uptick in activity/participants in this thread. Awesome.
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on August 08, 2015, 01:32:59 PM
    Do any of you guys use MyFitnessPal or Fitbit? I just signed up for both of them yesterday, and would love to add some people.
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on August 09, 2015, 06:24:10 AM
    400 cals in 30 minutes...hmm, could be possible with intense rowing. Concept 2 says I row for 200 cals in 15 minutes during my morning break, but that number is in reality lower for me because they base it off a 175lb person and I am 126lbs. However, if you are closer to the pre-programmed weight, then there is that.

    It's not measuring the calories your body is burning.  The calorie output is simply the amount of work you  output.  Work in physics, meaning W=F*d.  Although this work is theoretical since a stationary rower isn't moving, d=0, :-P.

    I think you're missing a vector which would make the distance /= 0.
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on August 09, 2015, 06:25:33 AM
    Do any of you guys use MyFitnessPal or Fitbit? I just signed up for both of them yesterday, and would love to add some people.

    I haven't joined the fitbit craze. We did have a walking challenge at work where I was able to use a free pedometer. I seem to see mostly overweight people using a Fitbit so it's hard to justify it to me.

    The myfitness pal is fantastic though. I stopped using it but it really reigned me in.

    The best thing for me (in general) is to weigh myself every damn day. It forces me to take a hard look at what I did yesterday and see how it impacted me and my weight.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on August 09, 2015, 10:53:37 AM
    On a ferry right now...when it docks on my island, I'm walking/hiking about 20km to my property - with a 35 pound backpack. Curious as to how long it will take, and how hard it will be. I think it will be a helpful gauge as to where my fitness is.
    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on August 09, 2015, 01:49:51 PM

    Jordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.

    If you have an inner nerd you might like to check out Nerd Fitness. I've enjoyed the blog and think they have some good basic advice and a variety of simple workout plans.

    Good luck!
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on August 10, 2015, 07:45:23 AM
    Weighed in at my all time adult low weight this morning (205). Starting to get vein definition in my forearms but definitely flab remaining on stomach and thighs. Fat loss is happening more than fast enough for me, though, so I'll just be patient and keep on drinking my beer. 
    Title: Re: Strength & Fitness 2015
    Post by: DrSweden on August 10, 2015, 09:32:35 AM
    Current goal 200 snatches with 24 kg Kettlebell in 10 minuts and press 40 kg Kettlebell. Did this in 2010.

    The "gym"
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on August 10, 2015, 11:32:45 AM
    Jordanread, you're appealing to the inner nerd in me :) I'll check out Hero's Journey and the rest of this thread more thoroughly tonight.

    If you have an inner nerd you might like to check out Nerd Fitness. I've enjoyed the blog and think they have some good basic advice and a variety of simple workout plans.

    Good luck!
    I actually already read Nerd Fitness! I enjoy it though it's a different kind of nerd than I am, I'm more of a table top and board game nerd than a video game or comic nerd

    I learned the hard way this weekend that it's not the best idea to do a lot of butt/thigh exercises (day 2 of Hero's Journey) then try to ride a bike the next day...that was a bit painful! I did make it a mile though so I'm 1/3 of the way to my commute distance :) I need to map out 1, 2, and 3 miles routes around my house so I know how far I'm going. So far all I know for sure is a .5 mile route and I don't want to just do circles

    The workout pain reduces a lot when you do it regularly. I always find that if I skip more than 2 days for squats, getting back into it is twice as hard and hurts a lot more than if I just take a break over the weekend.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 10, 2015, 01:29:38 PM
    Current goal 200 snatches with 24 kg Kettlebell in 10 minuts and press 40 kg Kettlebell. Did this in 2010.

    The "gym"

    Outstanding gym!!! Also, I got you added to the tracking post. Welcome to the gauntlet, and we're glad to have you here.

    I learned the hard way this weekend that it's not the best idea to do a lot of butt/thigh exercises (day 2 of Hero's Journey) then try to ride a bike the next day...that was a bit painful! I did make it a mile though so I'm 1/3 of the way to my commute distance :) I need to map out 1, 2, and 3 miles routes around my house so I know how far I'm going. So far all I know for sure is a .5 mile route and I don't want to just do circles

    I'm glad you joined the cycling challenge, and extremely glad that Hero's Journey has been working for you. If you have any questions regarding it (and don't forget there are specific levels...what level are you doing?), I can attempt to ask the creator. I've talked to her before, and she seems uber helpful.

    As far as the squats and riding thing goes, I will leave you with the latest comment (which beat me to it, although I was watching), which I agree with.

    The workout pain reduces a lot when you do it regularly. I always find that if I skip more than 2 days for squats, getting back into it is twice as hard and hurts a lot more than if I just take a break over the weekend.

    While the specific squat stuff eyepod mentioned is not something I have had recent experience with, it might work. The end result though, that is something I can get behind. I mean no offense to eyepod. For me, muscling through it sucks at first (as you described), but within a few days it is back to normal. Granted, when you mention it like that, it's not so much back to normal as it is super great.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 10, 2015, 03:06:08 PM
    Thanks for creating the challenge. Hopefully it helps me stick with it. I'd really hate to spend money on a bike and then not use it. I think I've figured out Hero's Journey pretty well but I will say it's not the most intuitive. I actually skimmed the Karma pages to figure out some of the things that weren't specified, like that the Boss battle on day 60 is "do as many sets as you can" (there's another day that has the symbol too). And on Day 2 you do "60 High Knees" but it doesn't specify if it's 60 each leg or total for 30/leg (in the "Hammer" exercises it does specify this with bicep curls). I'm just doing Level 1 for now and not even positive I can do the full amount on all days though I'm going to push myself to try
    I didn't create it, I just took over and tried to make it better. Feel free to DM me if you have any suggestions/comments/concerns that I should pass on to the creator(of either Hero's Journey or the cycling challenge). It's still super fun for me. Haven't actually reached the step you were talking about, but holy crap it's fun. I just did it as a secondary thing, but so much goodness.
    I know it'll get better, I've been here before :) I was actually mainly surprised that it hurt so much the next day. I usually get really sore 2-3 days after a workout. Like standing/sitting down today is harder than it was yesterday from my work out Saturday

    Yeah, I had something similar happen. However, I can't have that stuff happen without remembering the very first time I did a specific work out. My back was so sore, I related it to being stupid when a friend moved. That being said, I did the workout perfectly and realized that my back 'pain' I was experiencing was only due to not working those muscles out regularly, and being super weak overall. It was a fun little bit of life experience for me. Moving things and the like are really just muscles that I should be using that weren't being used. You've got this!!
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on August 10, 2015, 03:21:08 PM
    Yeah, I had something similar happen. However, I can't have that stuff happen without remembering the very first time I did a specific work out. My back was so sore, I related it to being stupid when a friend moved. That being said, I did the workout perfectly and realized that my back 'pain' I was experiencing was only due to not working those muscles out regularly, and being super weak overall. It was a fun little bit of life experience for me. Moving things and the like are really just muscles that I should be using that weren't being used. You've got this!!

    That was a big switch for me. When I moved away from just running or doing cybex machines and started with free weights, it was mind blowing. The little stabilizer muscles are just so important in real world applications and doing a machine that only goes in one direction will NOT hit those groups!
    Title: Re: Strength & Fitness 2015
    Post by: Thegoblinchief on August 11, 2015, 07:01:42 AM
    Anyone have thoughts on kettlebell progression? I've got 1 bell (35 pounds) so far. I'm up to doing 3 sets of 40 two-hand swings. Arms aren't quite ready to safely do that weight as a one-hand swing.

    Questions:

    Should I just keep increasing reps/sets with that weight?

    Should I go ahead and buy a heavier bell? If so, should I jump up 10 pounds or just 5?
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on August 11, 2015, 07:40:15 AM
    Anyone have thoughts on kettlebell progression? I've got 1 bell (35 pounds) so far. I'm up to doing 3 sets of 40 two-hand swings. Arms aren't quite ready to safely do that weight as a one-hand swing.

    Questions:

    Should I just keep increasing reps/sets with that weight?

    Should I go ahead and buy a heavier bell? If so, should I jump up 10 pounds or just 5?

    If you can do 40 swings with a 35lb kb I would imagine you could do 10 at a time with one hand, no?  Just reduce the amount of reps and work your way back up.  When I do one hand swings I will usually switch hands every 10.

    To me kettlebells are one item where it doesn't really make sense to go small jumps.  Personally, I would go to a 53lb bell and reduce the amount of reps.  Build your way back up to higher rep work.
    Title: Re: Strength & Fitness 2015
    Post by: eyePod on August 11, 2015, 08:47:52 AM
    Anyone have thoughts on kettlebell progression? I've got 1 bell (35 pounds) so far. I'm up to doing 3 sets of 40 two-hand swings. Arms aren't quite ready to safely do that weight as a one-hand swing.

    Questions:

    Should I just keep increasing reps/sets with that weight?

    Should I go ahead and buy a heavier bell? If so, should I jump up 10 pounds or just 5?

    I did CF for 4 years and started out with the 35lb one. I used this throughout any regular workouts. If there was a shorter one, I'd up it to the 45. After a bit, that became comfortable and when I was ready to push myself, it was 55lb. Then after a while with that, we'd have bonus workouts with the 70lb or the 100 (I could never do that one unless it was just deadlifts - ridiculous).

    So, I had a slow progression over ~6-12 months of very good general fitness (3x per week). That doesn't really answer your question but can at least give you an idea of how I progressed.
    Title: Re: Strength & Fitness 2015
    Post by: ToughMother on August 12, 2015, 07:29:13 PM
    Do any of you guys use MyFitnessPal or Fitbit? I just signed up for both of them yesterday, and would love to add some people.
    I'm a (decidedly non-obese) mustachian using FitBit (and yes, I got it on sale and am not paying for any gym memberships in true frugalista fashion).  I'll DM you my email to connect.
    Title: Re: Strength & Fitness 2015
    Post by: TheFirstMan on August 23, 2015, 06:13:42 AM
    Um, I'm not sure if you're the right people to ask, but you're my best guess. Please redirect me if I'm wrong.

    Any tips on finding a decent (and well-priced) set of free and fixed weight dumbbells or a system that changes weights quickly?

    And how to make/install a decent pull-up bar in a garage with exposed joists at about 10 feet high?

    And where to find a cheap/used but decent doorway pull-up bar for the office?

    Thanks. Y'all are inspiring!
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 23, 2015, 10:24:17 AM
    Um, I'm not sure if you're the right people to ask, but you're my best guess. Please redirect me if I'm wrong.

    Any tips on finding a decent (and well-priced) set of free and fixed weight dumbbells or a system that changes weights quickly?

    And how to make/install a decent pull-up bar in a garage with exposed joists at about 10 feet high?

    And where to find a cheap/used but decent doorway pull-up bar for the office?

    Thanks. Y'all are inspiring!

    FirstMan, there was a link (I think) somewhere upthread on pullup bars. I haven't had time to look for it, but I remember previously viewing this (http://www.makeapullupbar.com/) site. Not sure if it's it, but it might be. It looks like a good option for the garage. For the doorway pull up bars, I personally have a "Perfect Pullup" system that I got from a friend who gave up on working out. However, assuming you are in the U.S., this (http://www.amazon.com/s/ref=lp_3408471_nr_p_n_feature_keywords_0?fst=as%3Aoff&rh=n%3A3375251%2Cn%3A%213375301%2Cn%3A10971181011%2Cn%3A3407731%2Cn%3A3408271%2Cn%3A3408471%2Cp_n_feature_keywords_browse-bin%3A6036218011&bbn=3408471&ie=UTF8&qid=1440346284&rnid=2760167011) search on Amazon shows a few different options. I'd definitely use that to find the certain brands and then search for them on Craigslist. I've never used any of the ones that don't mount, but I have heard good things, plus it doesn't require any mounting.

    I'm sure you'll get more recommendations here, but if you find one, feel free to post about it here with a request of suggestions/comments/and concerns. A financial website doesn't necessarily seem like the best place to ask (as you mentioned above), but we are a bunch of Mustachians who are working on getting in shape and/or stronger. We look at things and do a lot of research, so you'll definitely get feedback in this particular thread. I don't know that there are any other Strength and Workout threads that are as active as this one, but check out the Throw Down the Gauntlet (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/) section. If there are any more, that's most likely where you'll find them.

    And I almost forgot about the dumbbell question. I have the Bowflex SelectTech (http://www.amazon.com/Bowflex-SelectTech-Adjustable-Dumbbells-Pair/dp/B001ARYU58) and they are awesome. I got those for free as well from a different friend who didn't want to carry them to Afghanistan. Being as dedicated as I am to bodyweight training, I wouldn't suggest buying them (especially at full price), but once again, fitness stuff goes fast on Craigslist. Don't be afraid to post in the wanted section either. If you can wait, I'd guess that February would be the best time to look, as by that time everyone has already given up on their New Years Resolutions (but already spent the money to buy all the stuff they think they need to match them).
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on August 23, 2015, 02:18:44 PM
    Just checking in on my Convict Conditioning journey.  I've progressed past knee (girl style) pushes to full body half-pushups.  Another month or 2 and I'll be doing full, regular style pushups, yay! 

    Horizontal pulls - well hit the 3 sets of 30 here in the next couple of weeks, then it's on to jackknife pull-ups on a real pullup bar, yay again!  Everything else is moving along too - squats, abs, and angled bridges are all progressing it reps and sets every workout. 

    Its been several months of more or less continuous progress, and I've definitely learned to be more comfortable manipulating my body using my own strength.  It's been slow, but I'm kind of glad, it takes the pressure of the "be in shape right now", and puts the focus on building a strong foundation first.  I'm "just now" getting to the point where I'll be starting to do some things that most people can't do. 

    Overall I'm really happy with the program.  Its a slow and steady approach which I like very much, and is a stark contrast to my previous approaches of "ramp up to make things as hard as possible as quickly as possible".  The slow and steady approach has been a lot easier to actually stick with, for me.
    Title: Re: Strength & Fitness 2015
    Post by: TheFirstMan on August 24, 2015, 05:12:45 AM

    FirstMan, there was a link (I think) somewhere upthread on pullup bars. I haven't had time to look for it, but I remember previously viewing this (http://www.makeapullupbar.com/) site. Not sure if it's it, but it might be. It looks like a good option for the garage. For the doorway pull up bars, I personally have a "Perfect Pullup" system that I got from a friend who gave up on working out. However, assuming you are in the U.S., this (http://www.amazon.com/s/ref=lp_3408471_nr_p_n_feature_keywords_0?fst=as%3Aoff&rh=n%3A3375251%2Cn%3A%213375301%2Cn%3A10971181011%2Cn%3A3407731%2Cn%3A3408271%2Cn%3A3408471%2Cp_n_feature_keywords_browse-bin%3A6036218011&bbn=3408471&ie=UTF8&qid=1440346284&rnid=2760167011) search on Amazon shows a few different options. I'd definitely use that to find the certain brands and then search for them on Craigslist. I've never used any of the ones that don't mount, but I have heard good things, plus it doesn't require any mounting.

    I'm sure you'll get more recommendations here, but if you find one, feel free to post about it here with a request of suggestions/comments/and concerns. A financial website doesn't necessarily seem like the best place to ask (as you mentioned above), but we are a bunch of Mustachians who are working on getting in shape and/or stronger. We look at things and do a lot of research, so you'll definitely get feedback in this particular thread. I don't know that there are any other Strength and Workout threads that are as active as this one, but check out the Throw Down the Gauntlet (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/) section. If there are any more, that's most likely where you'll find them.

    And I almost forgot about the dumbbell question. I have the Bowflex SelectTech (http://www.amazon.com/Bowflex-SelectTech-Adjustable-Dumbbells-Pair/dp/B001ARYU58) and they are awesome. I got those for free as well from a different friend who didn't want to carry them to Afghanistan. Being as dedicated as I am to bodyweight training, I wouldn't suggest buying them (especially at full price), but once again, fitness stuff goes fast on Craigslist. Don't be afraid to post in the wanted section either. If you can wait, I'd guess that February would be the best time to look, as by that time everyone has already given up on their New Years Resolutions (but already spent the money to buy all the stuff they think they need to match them).

    Thank you!
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 24, 2015, 09:39:28 AM
    [...]Just that stuff I do[...]

    Thank you!

    Not a problem. If you do end up doing the homemade route for the pullup bars in the garage, I'd definitely suggest doing a write up and taking a lot of pictures. I definitely would like to see the progress and how you went about doing it. You can post it here, but another thread and a link to it here would be super useful too. Best of luck. Let me know if you want to join into this gauntlet, or wait for the one next year.

    Oh yes, to all of you reading this, I am going to start a new 2016 Strength and Fitness thread next year. I'll use some of what was learned here to ensure that it has even more value than this one, although I won't be adding people automatically.
    Title: Re: Strength & Fitness 2015
    Post by: Credaholic on August 25, 2015, 09:01:49 AM
    Haven't checked in in a long time, but thought I'd come remind myself of my goals!

    I never did complete a full month of T25 with zero skips, and I've stopped doing it completely this summer. However, I did hit my weight goal! I'm sitting at 133 lbs now and have lost 8 inches in my hips, waist, arm and thigh measurements.

    I'm not really doing any "work outs" but I have done lots of hiking and walking with my kiddos, and I've been doing a bit of biking - even got a double trailer for towing the kids to the grocery store! Since I'm not doing ab workouts I wouldn't say my stomach is toned, but it is nice and flat and I no longer fear the "love handles!" I completely forgot about my flexibility goal.

    My new goal is to bike STP next year (Seattle to Portland) and I'm planning on signing up for the Cascade Training Series in preparation which starts in March - so I guess that's my Fitness 2016 goal! In the meantime I'm just going to try to get out there on my bike on some hills, and when I can't ride alone do the errands with the trailer and the kids.
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on August 27, 2015, 10:55:13 PM
    Finally got back to the gym today -- family vacation followed by car wreck and assorted follow up (plus waiting for whiplash to go away) kind of messed with my good intentions for a couple of weeks there.  Weight has also creeped back up.  Stress eating hasn't helped.  Got a bunch of paleo books from the library today.  I don't know if I can go full paleo, but I want to start trying some of the recipes. 

    Any novice runners want to join me in doing the Hal Higdon 8-week 5k training program?  I really found it worked well for me when I did it in the past.  I'm going to make M-W-F my main gym days (less crowded than on weekends), so I'm shifting the schedule to start with a run/walk session on Sunday (apologies for the wonky formatting -- I can't figure out how the table command works...):

    Week      Sun                   Mon               Tue                   Wed              Thu   Fri               Sat
    1      Rest or run/walk   1.5 m run       Rest or run/walk   1.5 m run      Rest   1.5 m run       30-60 min walk
    2      Rest or run/walk   1.75 m run    Rest or run/walk   1.5 m run      Rest   1.75 m run    35-60 min walk
    3      Rest or run/walk   2 m run       Rest or run/walk   1.5 m run      Rest   2 m run       40-60 min walk
    4      Rest or run/walk   2.25 m run    Rest or run/walk   1.5 m run      Rest   2.25 m run    45-60 min walk
    5      Rest or run/walk   2.5 m run       Rest or run/walk   2 m run      Rest   2.5 m run       50-60 min walk
    6      Rest or run/walk   2.75 m run    Rest or run/walk   2 m run      Rest   2.75 m run    55-60 min walk
    7      Rest or run/walk   3 m run       Rest or run/walk   2 m run      Rest   3 m run       60 min walk
    8      Rest or run/walk   3 m run       Rest or run/walk   2 m run      Rest   5-K Race

    I'm not actually going to run a 5-K race -- will just do it on the treadmill.  But I like the way the training program builds up to a goal, and I found it easier to stick to than just winging it on my own. 

    Details and alternative intensity/length options available here:  http://halhigdon.com/training/50933/5K-Novice-Training-Program

    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on August 30, 2015, 12:33:02 PM
    Thought I'd check in on my goals.

    I've made steady progress towards my pull-up- though I am not quite there yet. I've been working on really activating my back muscles during other parts of my workout. I continue to be getting into the gym 2-3 times per week, which feels great.

    I am probably just about there on my goal to have body fat under 25%. I started around 30% or more (this is all going by pictures- so pretty inexact). I've gone down one size at least in clothes, and have been getting a lot of compliments. My weight hasn't changed much at all- maybe 5 pounds. I am hoping to get to a size 8, I started around a size 12, sometimes 14. Wearing a size 10 now.

    I have made zero progress towards my swimming goal. I just haven't gotten into the pool enough. I've gotten some swimming in here and there, but just not in a focused way. I need to decide whether I am serious about getting that goal done. I think I'm also going to look for a stroke clinic to see if there is something I'm doing with my freestyle stroke that is making it more tiring.


    Title: Re: Strength & Fitness 2015
    Post by: bop on August 30, 2015, 01:28:56 PM
    Okay, I've finally joined this thread.  My goal is to run a half marathon faster than a 9-minute mile pace (about 1 hour, 58 minutes).  My daughter and I are planning to run a half marathon race on November 15.  I've never run longer than 10K, so I'll have to increase my distance training over the next two months.  I'm pretty sure the goal is doable.     
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on August 31, 2015, 08:10:07 AM
    Okay, I've finally joined this thread.  My goal is to run a half marathon faster than a 9-minute mile pace (about 1 hour, 58 minutes).  My daughter and I are planning to run a half marathon race on November 15.  I've never run longer than 10K, so I'll have to increase my distance training over the next two months.  I'm pretty sure the goal is doable.   
    Glad to have you here! I'll get you added to the tracking post later today.
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on September 01, 2015, 04:59:18 PM
    I'm going to give this challenge a try for September: https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook (https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook) Anyone want to join in?

    My knees are fine, but all that foam rolling and mobility work should do a lot to help my splits.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on September 01, 2015, 05:00:25 PM
    I'm going to give this challenge a try for September: https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook (https://blog.myfitnesspal.com/the-30-day-stronger-knees-challenge/?utm_source=mfp&utm_medium=Facebook) Anyone want to join in?

    My knees are fine, but all that foam rolling and mobility work should do a lot to help my splits.
    I'm going to have to send that to my GF. Her knees give her crap all the time
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on September 02, 2015, 09:36:22 AM
    I've got a small update for my Convict Conditioning - I'm now on Half Pushups for sets of 25 reps and about to move on to full pushups!  Super stoked about that.  I'm surprised how easy the pushup progression has been.  I'm also (finally) able to use my actual pullup bar for back work now.  I'm surprised how slow the pullup progression has been.  But I am actually a little closer to doing full pull-ups.  It's just slow and steady.  And hard!  We'll see how it goes.  I really look at pull ups as the acid test for how I feel about my overall progress within CC. 

    One thing is for sure - I'm much closer to being able to do pull-ups using this progression that I'd be on my own if I'd just jumped straight to the bar and started trying to muscle myself up. 
    Title: Re: Strength & Fitness 2015
    Post by: 2Birds1Stone on September 02, 2015, 09:56:59 AM
    2 Big accomplishments for me in the past week.

    Preface - I have only ran on the treadmill averaging 1-3 miles at a clip.
    Never knew how to swim, joined a local outdoor town pool 4th of July.

    This past weekend I completed the TOBAY Sprint Distance Triathlon
    This morning I ran the hilliest 10k course on Long Island


    Looking forward to crushing PR's and getting better at swimming, biking, and running!
    Title: Re: Strength & Fitness 2015
    Post by: Cromacster on September 02, 2015, 10:57:51 AM
    Ugh the past week I've been doing some crazy volume with my squats.  I've been stupid and haven't kept up on maintenance.  Man my IT bands are inflamed and sore.  This week is low volume with heavy weights, so easier on the ole IT bands.  Spending much more time on mobility and hydration now.  Sometime it takes something to go wrong to highlight what needs to be worked on.

    Two more weeks until my first Weightlifting meet.  I'm excited.  I'll report back and let you know how it goes.

    I realized I forgot to report back on this meet.  Snatch was bleh, hit 91kg (200ish lbs), missed my attempt at 93kg (205) which I usually hit in training no problem.

    Clean and Jerk went better, I hit all three lifts.  The third lift I hit a pr of roughly a 0.7kg (1.5lbs) at 130kg (286.5lbs)

    I was happy with the result and was a good first experience for a meet.  It will probably be another 6-7 months before I do another one.

    Overall progress to my goals is going decent.  I might come up short on my target weights as I've been battling some injuries.  I've been doing a good job getting some cardio in and doing my mobility work.  I need to be more diligent about mobility work though as these are most likely the issues for my injuries.  Been feeling good lately though.  Did a squat workout of 8x2 working up to 352lbs.  That is the heaviest I've gone in a long time.  400 might not be far off by the end of the year.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on September 08, 2015, 01:19:06 PM
    Just recently made the switch from hybrid muscle building/fat loss mode to all-in muscle building mode. I'm discovering how challenging it can be to eat 200 grams of protein every day. And potentially expensive. Still gonna go for it though.
    Title: Re: Strength & Fitness 2015
    Post by: Zikoris on September 15, 2015, 04:08:15 PM
    I've shaved another half inch off my splits, down to 4 inches off the ground now - the foam rolling seems to be making a big difference! I've been rolling consistently for just over two weeks now.

    I do think my boyfriend's getting a little sick of "Can you measure my crotch???" though.
    Title: Re: Strength & Fitness 2015
    Post by: alleykat on September 18, 2015, 06:25:40 AM
    Yesterday, I did 20 mins on the elliptical machine. I could barely do 5.  I don't know if it was an off day but I hope I am able to do that again. I would love to get it to 30-40 mins.  I love the calories it burns. 

    Walking on the treadmill, I shaved two minutes off my mile. I can now walk it in 17 minutes instead of 19 with varying inclines.  I would like to be able to walk 15 min miles.

    Mountain climber - not sure if this is the actual name, but I can do 3 minutes now.  I got it up to 8 previously but slacked off.  This machine is a beast.

    Pulled out my p90x.  Although, I can barely do most of it, I am doing what I can.  I am not on a set plan right now but am looking forward to getting into this a bit more.  I don't see myself doing this an hour a day, but anything helps and I need to get myself stronger.
    Title: Re: Strength & Fitness 2015
    Post by: Longwaytogo on September 18, 2015, 08:34:17 AM

    I do think my boyfriend's getting a little sick of "Can you measure my crotch???" though.

    hmmm.... Speaking from the male side I'm not thinking that's something I would get tired of - Sorry, couldn't resist.


    My progress has been Awful/nonesixstant. A 3 day backpacking weekend left me with some awful blisters and I've been expelling my limited energy at work. But I have a 10K Thanksgiving morning that I need to start gearing up for immediately or I'll be suffering/walking it.
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on September 24, 2015, 09:34:57 PM
    Haven't checked in in awhile.  Running has been sporadic to non-existent lately, but I'm pleasantly surprised when I do get out there and run 4.4 miles in 40 minutes or so.  I've been pushing for riding 6 days a week and that tends to squeeze out the gym time.  Now that weather is getting cooler, I should be finding more time to run, plus I'm ratcheting down to riding ~5 days a week.  I did hit the gym today for about 45 intense minutes of rowing, kettlebells and assorted weights.  The Bosu Ball work has really paid off in terms of my dynamic balance in the stirrups over jumps.  Catching up on this thread has me inspired to sign up for the Zeitgeist half marathon.  This will be my 3rd year running it, and probably my slowest since I haven't been training, but why not.  I've got six weeks to prepare and need something like this for focus and motivation.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on September 27, 2015, 02:18:15 PM
    My wife and I just churned out a nice 10km run around Burnaby Lake - a wonderful urban trail in our area. My goal to complete my October half marathon in under 2 hours looks to be well on track. I got "permission" (ALWAYS do this guys) from her to forge ahead and see what kind of time I could post - she is comfortable with a 6 minute per km pace and isn't too interested in trying to go faster, which I respect. I managed to maintain a 5:30 minute pace for 10km today - if I can do this for 21km, I will hit my half marathon time goal with minutes to spare.

    I was pretty damn fit when I was in my late 20's. But it thrills me to no end to be able to say that I am the fittest I have EVER been now in my early 40's. Hot damn. ;)
    Title: Re: Strength & Fitness 2015
    Post by: Hopper on October 07, 2015, 06:30:16 AM
    You guys are inspirational! 

    Somewhat "failing" at my self-identified 2015 goals, but I have definitely done some good things that were not in my goals.  Running took a backseat in the summer to swimming. I swam 30 minutes of laps 4x a week at a public outdoor pool.  That was from memorial day to labor day.  No swimming since then.

    So on my goals, I won't be running a half marathon - but I have a 10 miler this Sunday AND I ran into work 2 days this week - that's 8.5 miles each time.  So I am good with that.

    My goal to bike commute 25+ times could still happen.  I haven't been keeping great track, but I know its been at least 10 times.  I can do 15 more!
     
    My last goal was to do upper body training 2X/week.  Ummm. No.  This has not happened.  Some lifting, maybe 1x a week on average, and minimal weights, etc. I did just order a set of kettlebells as a work benefit, so maybe I will get on that. 




     
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on October 09, 2015, 04:22:17 PM
    Bodyweight training update, doing Convict Conditioning protocol.  I am up to doing full pushups. Two sets of 20.  A couple more workouts and I'll progress to the next variation which is close handed (diamond) style pushups.  For pullups I am still doing jack knife style pullups, hopefully progressing to half lullups soon.  Forbridges I am up to doing full bridges from the floor.  If there is one move I was skeptical of being able to work up to, it was full bridges.  Yet here I am.  Yay for the CC protocol!
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on October 11, 2015, 11:59:30 AM
    DW and I just got in from a 10k run on the hilly, twisting, forested island roads. A decent sub-6 minute pace per km, which is typical when we run together.

    We basically agreed that by dragging our butts out this morning to run, we could indulge in the turkey/gravy/beer fest that is the Snow clans island Thanksgiving with a LITTLE less guilt. :)

    And my running partner informed me that they are not doing the out of town half marathon anymore due to an Achilles injury, so I may be out as well. Going to keep up the training for now.
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on October 11, 2015, 12:31:17 PM
    Knocked out 9 miles this morning fueled by some bulletproof coffee and a few Medjool dates.  The best part is enjoying the big breakfast of hashbrowns, sausage and eggs afterwards.  4 weeks until my half marathon so I'm planning 11 miles next weekend, then 13, and the weekend pre-race will be 8 or so.  Will be interesting to see how I do given the relatively short training period.  I ran this same race the past two years and posted around 2:02 both times.  I'll be satisfied with 2:15 or less this year.
    Title: Re: Strength & Fitness 2015
    Post by: rocketpj on October 11, 2015, 12:56:59 PM
    Been awhile since I posted.  Beginning of year goal was to get up to 3 workouts/week, continue cycling and add ocean swimming.

    I am now doing 3 workouts/week, though due to work issues i now do most of them at home (kettlebells, TRX, bodyweight, heavy bag).  I haven't done the swimming I wanted to, though I did some.

    I continue to cycle a lot.  And I've now added twice/week jiu-jitsu training to my schedule, which I'm really enjoying.
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on October 12, 2015, 10:19:28 AM
    I haven't jumped on the slackline more than once...until yesterday. Holy crap, it turns out that even with improved core strength and balance, I still totally suck at it. I highly doubt I'm going to hit that goal this year, but it's all good. Also, apparently nobody has actually hit step 10 in Convict Conditioning (at least the one handed hand stand pushup part). So my goals will most likely not be met, but the journey has been amazing. We'll see how it goes the rest of this year. I think I'll do the same goals for next year.

    That being said, are there any additional things that would be beneficial for next year's challenge? I like the single spot for everyone rocking this (with some separate threads for whole 30s and the like). I thought about a shared google spreadsheet, but with the goals being so general, not sure how I could do that without a direct edit on each sheet. What about you folks? Any extra things that would be valuable, something to keep you accountable, or whatever else you'd like to see?
    Title: Re: Strength & Fitness 2015
    Post by: ToughMother on October 18, 2015, 09:53:08 PM
    ParticipantGoal
    ToughMother
    update as of Oct 18 2015
    • Drop weight to 125lbs DONE!
    • Stretch: Drop weight to 118lbs On my way
    • 3-4 workouts weekly could be better!
    • 4X 5K runs DONE!
    • Less junk food, more veggies/fruits doing well with this!
    • No equipment workouts (TBD) epic fail -- planning to get a Concept II before winter
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on October 19, 2015, 08:14:45 AM
    Knocked out 9 miles this morning fueled by some bulletproof coffee and a few Medjool dates.  The best part is enjoying the big breakfast of hashbrowns, sausage and eggs afterwards.  4 weeks until my half marathon so I'm planning 11 miles next weekend, then 13, and the weekend pre-race will be 8 or so.  Will be interesting to see how I do given the relatively short training period.  I ran this same race the past two years and posted around 2:02 both times.  I'll be satisfied with 2:15 or less this year.

    Damn, my 10.4 yesterday sucked.  I didn't run at all during the week because there was a wildfire that totally inundated the valley and air quality was one tick below hazardous.  There's a chance I also had a hangover yesterday.  Ooops.  Traveling this week so relegated to whatever hotel gym equipment may or may not be available.  Might be able to sneak in a hill run if I get up early enough on Wednesday as we'll be staying in a Tiny Mountain Town.

    Need to ramp up the mid-week workouts and get some of this fat off.  I think I've got 5# or so to get to my goal from the beginning of the year, which should be totally do-able.  Planning a Whole30 for November and might just take it through the rest of the year with a couple designated exception days.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on October 19, 2015, 09:56:58 AM
    I am going to give er' hell this week, then I'm off to tropical climes for a while...which is good, because it is really starting to get drizzly and gloomy here in the PNW.

    Body fat % is sitting around 10 -11% right now, and I am going to really lock down the diet and crank up the cardio in an attempt to burn 1000 calories daily between now and when my flight leaves. I don't think I've ever been in the single digits in terms of body fat percentage before - and it shows, cause I find myself unusually cold these days. The big question is, can I maintain what I have worked so hard to accomplish in terms of my fitness? I think I need to try my best not to slip into full blown "holiday mode", which means limiting meals out (not easy, as I love Baja influenced cuisine), avoiding certain calorie packed sweet tequila based drinks and keep up some sort of exercise regimen (morning jogs at the very least).

    I am a bit curious what reaction (if any) my new appearance might generate on the beach and around the pool. There is almost 60 pounds less of me now...I looked at some pics from last years Baja trip. The difference is startling.

    Okay, now I'm off to vote...then the gym. Both of these activities can be done within a 2 block radius of my home...which I find particularly awesome this morning. Again, it's a freakin' MONDAY, and I am so happy. For the majority of my adult life this has NOT been my reality.
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on October 19, 2015, 12:09:09 PM
    Feeling a bit wussy in comparison to all the athletic stars here, but plugging away.  Cut nearly 4 minutes off my last time on 2.75 miles running yesterday, and did my first three mile run in just over 34 minutes this morning.  Pathetically slow compared to the real runners here, but nowhere to go but up at least. 
    Title: Re: Strength & Fitness 2015
    Post by: jordanread on October 19, 2015, 01:07:23 PM
    Feeling a bit wussy[...]

    Cut nearly 4 minutes off my last time on 2.75 miles running yesterday [...]

    Umm, I don't see this being wussy at all. Just sayin'.
    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on October 19, 2015, 01:36:04 PM
    Feeling a bit wussy in comparison to all the athletic stars here, but plugging away.  Cut nearly 4 minutes off my last time on 2.75 miles running yesterday, and did my first three mile run in just over 34 minutes this morning.  Pathetically slow compared to the real runners here, but nowhere to go but up at least.

    This is NOT a competition.

    Some of us (due lack of family commitments and such things) may have more time to dedicate to bettering our physical selves. And some of us (raises hand) may have crossed over into OBSESSION territory with this whole thing.

    Knowing some of the particulars of your current life (via your great Journal) I think you are doing GREAT...even if you are a bit frustrated by a perceived lack of progress.
    Title: Re: Strength & Fitness 2015
    Post by: lucky-girl on October 19, 2015, 05:05:18 PM
    It's getting closer to the end of the year, and I still have a way to go on my goals. That's not to say I haven't made progress though- I feel like I've made some huge changes this year. And I still have a few months to get going on that pull-up!

    My plan is to make it into the gym 4 times a week for the next four weeks leading up to Thanksgiving. One of those will be a session with my trainer. I'll be in good shape heading into the holidays, and it will give me a good sense of what the potential is for a more structured workout.

    I'll let you know how that goes!
    Title: Re: Strength & Fitness 2015
    Post by: Tyson on October 20, 2015, 06:11:38 PM
    I have officially progressed to half pull-ups (2 sets of 5) and semi-narrow pushups.  I mastered regular pushups, with hands spaced shoulder width apart, and I tried to jump to full narrow pushups with hands placed under the sternum, but it was too big of a jump in difficulty.  So I'm doing semi-narrow pushups with hands under the collar bones and it's hard but doable.  I figure once I work up to 2 sets of 20 on this, the sternum hand position will then be doable too.
    Title: Re: Strength & Fitness 2015
    Post by: lhamo on November 06, 2015, 10:43:57 PM
    I'm putting my journal on hiatus but need the accountability factor of posting my workouts, so reviving this thread.

    Had originally intended to run intervals this morning, but as soon as I moved the speed up on the treadmill I realized I forgot to put on my sports bra before I left the house -- not good!  Was half tempted just to walk a normal speed walk, but then decided that I needed to keep my butt in gear and not lose the momentum I have built up over the past couple of weeks, and decided that another incline walk would meet that goal while minimizing bouncing.  Ramped the incline up gradually from 5.0-15.0 -- and then KEPT THAT MOTHER AT 15 for 22 straight minutes!  Go me.  Brought it down gradually to 10 to cool down a bit, and hit:

    700 CALORIES BURNED IN ONE HOUR!

    Yeah, I know, the treadmill calorie counters inflate the totals.  I don't care.  It is a target, I hit it, and I'm calling it mine even if it is inflated. 

    i was drenched in sweat (I had sweaty EARS -- sweat was dripping off my earphones, and that has NEVER happened before!) and my heart rate was still to high at the end of the hour, so I tacked another 10 minutes on the end and pushed the total calorie count up to 749.  Covered 4.02 miles total.

    Weight is also down this week. 

    Need to start adding weights back in again.  And work more on adjusting our diet (still eating far too many carbs).

    Title: Re: Strength & Fitness 2015
    Post by: Jon_Snow on November 07, 2015, 07:57:43 AM
    Lhamo, you are rockin' it...keep going.

    I've been in the Baja for just over a week now, and I am trying to get some sort of cardio everyday...be it a 5k run in the morning before it starts to get HOT or a long beach trek. The beaches here run for miles in each direction...the sand down by the surf is quite packed and provides good footing...I like to head up higher on the beach where the sand is dry and fluffy and walk at a good pace. Walking in this soft sand is an incredible workout - my aching legs told me that it was working muscles that regular running/walking do not. And there is a chance I might find more sea turtles!
    Title: Re: Strength & Fitness 2015
    Post by: horsepoor on November 08, 2015, 07:08:15 AM
    Finished my half marathon in 2:14.  Not bad considering I