Author Topic: Strength & Fitness 2016  (Read 349867 times)

Lagom

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Re: Strength & Fitness 2016
« Reply #1250 on: July 03, 2016, 01:43:08 PM »
So as I've transitioned into a more advanced level of lifting, I am coming to grips with the fact that my goals were probably unrealistic for 2016. Combined with more work travel than expected and a couple minor injuries, my progress is much slower this year than it was in 2015. I suppose I also need to accept that 5-20lb PRs are the new norm.

Here is where I'm at after the last cycle (first number is from my last round of PRs in late March):

Bench: 225 -> 235 Set good 5 rep (+20lbs) and 8 rep (+15lbs) PRs, but only slight progress in the 1RM. Still pretty happy though since I suck at bench. My 255 goal might still be possible.

Box squat: 395 -> 375 Very disappointing. I have to admit I hate squats and tend to skip squat days if I have to miss a workout, but losing 20lbs is a much worse than expected result. Definitely motivated to up my game here. Doesn't help that I was never as good at box squatting as free squatting, but the hip just won't let me do the latter any more. Less than zero chance I hit my original 455 goal this year.

Deadlift: 515 ->535 That 535 was quite a grinder, but I'm reasonably happy with the progress here. 585 is unlikely to happen. I will be thrilled if I get to 565.
 

PDM

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Re: Strength & Fitness 2016
« Reply #1251 on: July 04, 2016, 10:52:38 PM »
PDM, I realized that you were relatively new around here, and I didn't get any goals down for you. Do you want to jump in with some 'rest of the year' goals?

Ok, here goes, currently in week 10 if an interrupted 1/2 marathon program - target race 7th August Brisbane Marathon Festival.
Goal 1hr 50min - that'd be a PB. Sub 2 hour should be achievable. Other goal - sub 20min 5km - target this later in the year.  It is marathon season at the moment in the cool winter months. Running in summer here isn't ideal.

After that, shift back to weights, no clear targets just gradual improvement on the 5 lifts in SL5x5 and avoiding poor technique and injury.

Additional goal - daily yoga practice of some form.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1252 on: July 05, 2016, 07:34:17 AM »
Plugging away over here! No update in a while I realized. I only did 5 workout in all of June. Not my finest month! I'm at 2 already for July, though. (Hiked Sunday, ran to a park to do sprint intervals followed by overhead press and pull ups when I got home).

We're still feeling out the new schedule. I'm back up to 3 days per week. Nursing days with 1.5 hr drive each way. So no time to workout on actual work days, so blitzed and tired I can barely move Saturday, so that leaves me with only 3 days per week. Which means 2 workouts if I need a recovery day.

That being said, my Wednesday and Fridays are going to switch to a mere 9 hour work shift, so 12 hours overall. Much shorter than my current 15s. I'm hoping maybe something calm, like yoga or a hike, will be able to happen Saturday now?

How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

big_owl

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Re: Strength & Fitness 2016
« Reply #1253 on: July 05, 2016, 08:12:57 AM »
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

We wake up at 4am to go to the gym every day.  I hate working out that early (I'm always 10% weaker on my lifts) but generally that time is always free, regardless of what happens the rest of the day.  It seems like afternoons/evenings are a crap shoot and it's impossible with the responsibilities of adulthood.  Plus the gym has nobody in it that early so it's in-and-out.  We roughed in a gym room for our basement and will be stocking it with weights this winter.  Once that happens I will eliminate going to the actual gym for all except a few specialty workouts like calves or mountain climbing preps.  Maybe we'll be able to sleep in another 30-60min once the basement gym is ready.




SoccerLounge

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Re: Strength & Fitness 2016
« Reply #1254 on: July 05, 2016, 04:32:04 PM »
Well, looks like I messed up yesterday. I switched out a couple of my exercises in the weight room to do a bit more work with my triceps and, particularly, lats. (These are all for functional reasons, btw. I don't really train much for appearance :) ).

Well, my triceps are fine, but my lats were aching even by yesterday evening. And not in that pleasant, post-workout ache kinda way; in that 'you actually overdid it' kinda way. My fault for neglecting them. I'm going to push my next weights session one day back and see how it feels then.

On the plus side, today I hiked after work (about 3 miles, up and down about 1000ft of elevation, about an hour). It was pretty great. I love living places where there are hiking spots with hills, trails, woods and elevation gain right on the way home from work! Because of where I live, there's no reason for hiking not to make up much or even most of my cardio work.

Which brings me to my own goals for this year:

1. Remain consistent with my routine (subject to periodization etc).
2. Convert 10 bodyfat percentage points to lean muscle.
3. Maintain commitment to hiking at least 1-2 times a week regardless of weather. (Other cardio work can be indoors, but must have at least 1-2 sessions a week be hiking.)
« Last Edit: July 05, 2016, 04:37:44 PM by SoccerLounge »

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1255 on: July 05, 2016, 05:06:08 PM »
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.

Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.

Orvell

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Re: Strength & Fitness 2016
« Reply #1256 on: July 05, 2016, 05:12:59 PM »
I joined Habitica (which tracks your to-do lists in an adorable way) and set it to force me to do the Nerd Fitness beginner body weight workout every Tuesday, Thursday, and Saturday. 8D Did it today. BOOM. Take that procrastination.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1257 on: July 05, 2016, 06:22:21 PM »
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.

Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.

This is a good idea, but I'm putting you all on the hook. I have no ideas.

Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.

What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1258 on: July 05, 2016, 06:46:22 PM »
More gym-ing today. Convict Conditioning, beginner's exercises, 2x15, 1x7. I'm going to keep adding 2 reps to the last set, until I'm up to 3x15. Then test the 2x25 for the intermediate level.

Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?

Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes. 

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1259 on: July 05, 2016, 06:49:44 PM »
More gym-ing today. Convict Conditioning, beginner's exercises, 2x15, 1x7. I'm going to keep adding 2 reps to the last set, until I'm up to 3x15. Then test the 2x25 for the intermediate level.

Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?

Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes.

I will admit I haven't actually looked at any of the convict conditioning stuff. Hmm, maybe I should do that. Do Wed/Fri, the days I have a bit more time (vs Thursday, my 15-16 hour days... ouch).

monstermonster

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Re: Strength & Fitness 2016
« Reply #1260 on: July 05, 2016, 07:47:30 PM »
More gym-ing today. Convict Conditioning, beginner's exercises, 2x15, 1x7. I'm going to keep adding 2 reps to the last set, until I'm up to 3x15. Then test the 2x25 for the intermediate level.

Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?

Happy Plant, what about the 6 movements from the Convict Conditioning program. Sorry, I know that was predictable, but they do cover the whole body. Pushup, pullup, squat, bridge, abdominals. Do a superset of 1x10 for each, then repeat. Drop an exercise until you reach exhaustion, or you need to quit to avoid soreness, or you run out of time. I bet you can get seriously out of breath in about 2 minutes.

I will admit I haven't actually looked at any of the convict conditioning stuff. Hmm, maybe I should do that. Do Wed/Fri, the days I have a bit more time (vs Thursday, my 15-16 hour days... ouch).
.

Try the 7 minute workout! http://perigee.se/apps/seven/

PDM

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Re: Strength & Fitness 2016
« Reply #1261 on: July 05, 2016, 08:30:33 PM »

This is a good idea, but I'm putting you all on the hook. I have no ideas.

Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.

What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P

Yoga. Heaps of free yoga videos on youtube.

And/or a body weight fitness plan.

https://www.reddit.com/r/bodyweightfitness/wiki/faq

Them redditors know whats up.

jordanread

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Re: Strength & Fitness 2016
« Reply #1262 on: July 06, 2016, 07:38:04 AM »
SoccerLounge & PDM, I have you both added to the tracking post. Welcome to the gauntlet. We have fun around here.


Jordan, you asked if I read the Convict Conditioning book. Nope! But I have watched the 60min videos on Youtube for each exercise (except headstand with doesn't seem to exist and I'm afraid of anyway). I got a good introduction to the theory of conditioning the joints, etc. That's what sold me on the program, actually. I keep hurting myself in big, life altering ways, and I wanna quit that. Do you still recommend I read the book?

My initial knee-jerk reaction was to say "Yes, read it!!" However, I started thinking about it, and realized that when I read the Convict Conditioning book, I was also reading a few other ones and I may have been getting them mixed up. It's been awhile since I watched the videos, but based on this:

I'm making my peace with the fact that it's going to take me quite a while to work up to the Progression state.

I'm actually beginning to think that it may not be necessary. I still suggest reading the book, however, I don't think you need to. The way that I see it, there are a couple of important points that the book provides.

  • Progression standards are slow, and this is a good thing.
  • Foundational Strength may not be necessary for the early steps, but getting your body used to those movements will help later on.
  • It's more important to have perfect form on each rep before you progress, rather than just progressing.

Some of the other bodyweight books I put on the resource post have a whole lot of info. The Naked Warrior is one that struck me as very useful.

However, I took a bit of time and perused the CC book this morning, and I can kind of summarize it as follows:

  • Preliminaries
    • The fitness industry is a huge scam
    • Function over form
    • Iron isn't available all the time
    • Jail Stories
    • The evolution of fitness (historical gladiator, body building, etc)
  • The Big 6
    • The main muscles targeted by this particular exercise
    • Examples of look and capabilities as one progresses (for that muscle group)
    • Ancillary and support benefits of strength of those muscles
    • What perfect form looks like
    • Snarky comments on what it currently means to have a good {body part} (The abs sections were hilarious)
    • Common issues with form, how to identify them, and how to fix them
  • Self Coaching
    • Different workout programs
    • Workout logs
    • Bodyweight principals
    • Listening to your body

jordanread

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Re: Strength & Fitness 2016
« Reply #1263 on: July 06, 2016, 08:18:29 AM »
Oh, and I almost forgot. I think it's in the videos, but the rep timing is the other thing to remember. It's 2-1-2, so every rep should take 5 seconds.

Bakari

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Re: Strength & Fitness 2016
« Reply #1264 on: July 06, 2016, 08:26:29 AM »

2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.


The days I take a refrigerator up a flight of stairs single handedly, (or move an apartment's worth of furniture, or recycle 2000 lbs of broken concrete or shovel 2 yards of soil...) I generally consider that my workout for the day.
I workout much more in the winter, when work is slower, primarily so that I'll be capable of doing my job again next season.


I doubt our pre-electricity and internal combustion ancestors had any great need to "work out", just like most animals don't bother.  You just live, and that's sometimes a challenge.

big_owl

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Re: Strength & Fitness 2016
« Reply #1265 on: July 06, 2016, 08:27:47 AM »
How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

I learned how to exist on 4-5 hours of sleep. Probably not a great solution, though. Stress + low sleep probably negates all the health gains earned by working out. I do it to prevent becoming a veal calf, and not because of any great enjoyment for being awake at 0345. And I can't sustain it for longer than 6 weeks.

Could you come up with a very compressed routine for workdays? I'm thinking fifteen minutes of big, compound movements. It probably won't help you rip through those PR's, but it will keep you in the mentality of getting routine exercise.

This is a good idea, but I'm putting you all on the hook. I have no ideas.

Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.

What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P

This is probably gonna come across as a smackdown, but please take it with a dose of good-natured ribbing.

1. I'm sure if I surfed through the 30 pages of this thread I could find what your goal actually is, but I'm lazy.  I'm coming at this from a bbing angle.  So what *I* care about is making my body look the most aesthetically pleasing it possibly can - in my eyes (and legally).

2. Time for a not-so-humble brag...I'm willing to bet my body looks better than 99% of the people on this forum (again, by my bodybuilding criteria).  There's genetics...but the point for saying that is whatever I'm doing is working, and would probably work for you.

3. So now that I've established myself as arrogant and pompous in your eyes, lol, I'll continue...my workouts are ridiculously easy and short.  Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us.  The only workout that ever exceeds 30 minutes of actual lifting is legs, and that's just because it takes a while to rack the weights on and off between sets with both of us using the same rack.   You don't need to get all cute and fancy with your workouts and spend an hour in the gym every day.  Literally 20 minutes actually working out.  Sometimes I get sweaty during leg day, but generally I don't sweat at all while I'm lifting.  If I worked out outside in summer and the humidity, things would be different though.  You could just get up 5 minutes earlier which would give you time to shower.  A shower is literally five minutes.

4. The only exercise we do that could possibly make any sort of noise worth caring about is straight-legged deadlifts, and in my case that's only because I don't put a collar on the end of the bar and the weights tend to rattle around when I bring the bar back to the ground.  I could easily eliminate this with just a modicum of care.  So noise shouldn't even be a factor at all. 

5. I spend my days at work - after working out - crawling all over large heavy equipment outside that could kill you in a second.  Just last year I literally carried a 200lb man down three large flights of stairs by myself (a mile offshore in the summertime) because he was in diabetic shock and all the old slackasses I work with were too out of shape to assist.  This was on leg day - the hardest of the week.  More bragging but again point is that being tired at work is a pretty poor excuse not to work out.  Once you've actually gone through 2-3 weeks of lifting then you really don't even get sore at all, right?  I only work 10 hour days so maybe 15-16 would be different, but I could adapt my workout if I had to.

There are people at the gym at that time with all sorts of different careers that I talk to daily - fire, police, FBI, secret service, linesmen and teachers to name a few.  Somehow they make it work, but it does take commitment and I'm sure it isn't always easy.

Sorry, not trying to be an ass.  Just saying that it can be done. 

use2betrix

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Re: Strength & Fitness 2016
« Reply #1266 on: July 06, 2016, 09:48:13 AM »
Plugging away over here! No update in a while I realized. I only did 5 workout in all of June. Not my finest month! I'm at 2 already for July, though. (Hiked Sunday, ran to a park to do sprint intervals followed by overhead press and pull ups when I got home).

We're still feeling out the new schedule. I'm back up to 3 days per week. Nursing days with 1.5 hr drive each way. So no time to workout on actual work days, so blitzed and tired I can barely move Saturday, so that leaves me with only 3 days per week. Which means 2 workouts if I need a recovery day.

That being said, my Wednesday and Fridays are going to switch to a mere 9 hour work shift, so 12 hours overall. Much shorter than my current 15s. I'm hoping maybe something calm, like yoga or a hike, will be able to happen Saturday now?

How does everyone else schedule their fitness around a blocked work schedule like this? What would you do in my position?

Trying to wrap my head around your schedule.

So you work 3 days a week? Including your drive, they are now 12 hour days, but used to be 15?

I.e. You have 4 days off?

I work industrial construction in the south. I often spend several hours outside in the heat working. I will admit, I am in the office quite a bit.

The first 5-6 months this year I worked 60-70 hr weeks. That's leaving for work at 6 and getting home at 5:30, 6-7 days a week. I typically had every other Sunday off.

I lift weights hard with my wife at the gym for 1 hour, followed by 20 mins of cardio, 3 days a week. I could count how many days I've "missed" this entire year. I eat 6x a day (between shakes and meals) and miss maybe a meal or two a month, and it's usually if I'm on vacation.

I worked as a CNA for several years, so I understand the work. I also worked out then just as much.

I'm with big owl up there. If you don't want to lift or exercise or whatever, that's fine. However working "3 long days a week" is not an excuse. I'd LOVE that schedule. I'm just starting to get full weekends off now and it's amazing.

If I have misunderstood your work schedule, my apologies and this doesn't apply.

SoccerLounge

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Re: Strength & Fitness 2016
« Reply #1267 on: July 06, 2016, 02:25:55 PM »
...my workouts are ridiculously easy and short.  Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us.  The only workout that ever exceeds 30 minutes of actual lifting is legs, and that's just because it takes a while to rack the weights on and off between sets with both of us using the same rack.   You don't need to get all cute and fancy with your workouts and spend an hour in the gym every day.

Yes! Preach!! The best results I've ever had in the weight room were from limited-duration workouts. Right now, I'm doing whole-body twice a week, and seeing some nice (if slow, per my earlier post) gains. Doesn't take more than about 35 minutes, and that's including racking all the weights etc. One of the problems I used to have that led to always getting injured or aggravating prior injuries was the tendency to overdo it by thinking I had to work out for an hour or 90 minutes at a time. That's really not necessary, especially for weights. Just my experience. :)

monstermonster

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Re: Strength & Fitness 2016
« Reply #1268 on: July 06, 2016, 03:29:48 PM »
I am not a big person with the benefit of lots of naturally flowing testosterone, so I will say that I completely understand being wiped out after a 12 hour physical work day and think that it's reasonable to not want to work out on those work days. In fact, I work an office job now with 12 hour days and I don't want to do shit after work either. I think sleep is an equally important part of health as lifting heavy metal things and don't recommend cutting back on it just pack in more physical activity.

So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me. BUT what's most important is you hit a stride that makes sense for you, personally, as those posters have.

I find that I don't have too much issue with being sore the next day as long as I don't do blow-out working out. Perhaps you can do some tracking to figure out what the reps/max limit is for you to not be sore the next day. You also do yoga as well as strength training, right? Maybe yoga is a good day-after-long-work-week workout since it's more rejuvenating and might get some of those nurse-muscle kinks out.

SoccerLounge

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Re: Strength & Fitness 2016
« Reply #1269 on: July 06, 2016, 04:08:19 PM »
So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me.

What, you mean you can't?



But seriously: I have a pretty erratic work sched, and keeping the workouts short really does help. I also work out right after work before I even come home, so that I'm not tempted to just say 'eff it.' (This is also why I am a member of a 24hr gym - not Anytime Fitness, a mom-and-pop with nice free weights etc. :) )

big_owl

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Re: Strength & Fitness 2016
« Reply #1270 on: July 06, 2016, 04:22:44 PM »
I am not a big person with the benefit of lots of naturally flowing testosterone, so I will say that I completely understand being wiped out after a 12 hour physical work day and think that it's reasonable to not want to work out on those work days. In fact, I work an office job now with 12 hour days and I don't want to do shit after work either. I think sleep is an equally important part of health as lifting heavy metal things and don't recommend cutting back on it just pack in more physical activity.

So I will say these "I go up mountains with 500 pound boulders on my back 16 hours a day and then I bench press 500lbs after work" responses don't really make sense to me. BUT what's most important is you hit a stride that makes sense for you, personally, as those posters have.

I find that I don't have too much issue with being sore the next day as long as I don't do blow-out working out. Perhaps you can do some tracking to figure out what the reps/max limit is for you to not be sore the next day. You also do yoga as well as strength training, right? Maybe yoga is a good day-after-long-work-week workout since it's more rejuvenating and might get some of those nurse-muscle kinks out.

That's why we said we do the 500lb bench presses *before* going to work to roll the 500lb boulder up the mountain.  So we don't have to deal with it at the end of the day when tired after work.  And I still get 8-9 hours sleep a night (no kids though...life choices..).

Funny you should mention testosterone though.  Just a month ago I had a blood test done for another unrelated medical problem and they checked testosterone.  I came in at the lower 20% of normal range, sigh.  So apparently the secret isn't high test levels.  And I'm an ancient 36yo, not some mid-twenties young thing like bracken.

jordanread

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Re: Strength & Fitness 2016
« Reply #1271 on: July 07, 2016, 05:50:29 AM »
I'm going to chime in on this one. The actual specific goals are always in the tracking post, but here is a snippet of Bracken_Joy's.

ParticipantGoals
Bracken_Joy
  • 1 set/1 deadlift 200lbs (Stretch: 270lbs)
  • 1 set/1 back squat 135lbs(Stretch: 200lbs)
  • Achieve proper and comfortable front rack position
  • 1 set/1 strict pullup

This actually reminds me, from your journal and you busting out pull ups at the Meetup you hosted, should I mark that goal off, or is there something else to be done (does it need to be stricter)?

Big_Owl and SoccerLounge, I love the enthusiasm, and the face punches are definitely a good response if what you are addressing is a case of excusitis. In this particular instance, that is not the case, though (I think). I'm going to address a few things as far as my understanding of the situation goes, and we might get even more valuable feedback. IMO, the most valuable thing that was stated in response was challenging the idea of long workouts = good workouts. As described, that is most definitely not always the case.

What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P

So IME, and based on the feedback received, the answer to whether that would do anything is a resounding yes!! As a matter of fact, in the goal description post, there is Tabata, and that is only a 4 minute workout. It's more HIIT, and I haven't actually done it, but it appears to capitalize on the idea of short workouts being of value. I don't remember off the top of my head who put that as their goal, but maybe they can chime in with their experience of it all.

2. Time for a not-so-humble brag...I'm willing to bet my body looks better than 99% of the people on this forum (again, by my bodybuilding criteria).  There's genetics...but the point for saying that is whatever I'm doing is working, and would probably work for you.

It was a statistically unfortunate fact that you managed to write this in response to someone who is in that 1%. :D I did love your description of why you workout, and I want to use that verbiage and shift it to include my mirror lust statement. It reminds me of some of the stuff that Mark Sisson (Mark's Daily Apple) said about working out, and how his workouts are all about embracing his inherent laziness. He wants to look good, and he wants to accomplish that with as little effort as possible (i.e. efficiency).

Here are my constraints:
1. I can't make noise. I have an outdoor home gym, and 5am is not an acceptable time to drop weights. I have a pull up bar, a yoga mat, and could conceivably pull out the barbell but set up can't always happen, if husband is parked in the carport at the time.
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
3. No time for showering before work, so I can't get *too* sweaty.

What would you guys do? 5 pulls ups, a lap of lunges, call it a day? Would that even do anything? =P

First things first, I'll address these constraints, and a bit of stuff that has been posted about here and in other places in regards to this. In this particular instance, BJ isn't providing excuses, as she's kicked ass this entire year, and had a routine that worked quite well. But my understanding is that her schedule has shifted, and the constraints are things to keep in mind, for the following reasons.

BJ does lifts that involve dropping the weight from above her head. I can't remember what they are called, but I did watch a video she posted that kind of showed how freaking loud that is. Couple that with the fact that there has been 'complaints' from neighbors regarding the noise, and it's just a proactive constraint, and will give an idea as to where her frame of mind is when it comes to working out. The olympic style lifts are kind of her default.

With the soreness section, instead of maybe needing to carry someone because nobody else can, her entire job is being in a position where she is the one who may have to do that, every day, so I think it's more about erring on the side of caution. As a healthcare worker who literally has people's lives in her hands, she'd rather have a workout that is too easy, and sacrifice some potential gains, than to go too hard and put her clients at risk because she was greedy.

I don't know about the shower thing, because framed in another way, I could see it as an excuse, although I do agree with M2 about sleep being a huge part of things too. This is mostly colored by my issues with sleep though, so if you don't have issues with it, I could see waking up a bit earlier.

All that being said, I'm actually with SS on this one. I think going through some of the bodyweight progressions would be a good alternative. You most likely aren't going to feel the nice burn like you do with your lifting (that only happens at the very beginning, and only if you haven't done anything else), but there will be a good impact to your bottom line strength. Maybe do a set of some pistol squats since you can do those. Doing the bodyweight exercises slowly reduces the sweat as well, and the time spent will be less overall.

Feel free to correct me if I'm wrong with my assumptions here. It may be that Big_Owl was right and you were being all whiny and excusy :P, or I viewed the constraints as exactly what they were, but got the understanding screwed up. I usually assume the best about people in this thread, even though IRL I assume the worst.

jordanread

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Re: Strength & Fitness 2016
« Reply #1272 on: July 07, 2016, 05:51:10 AM »
Ah, it was supermatthew who set the Tabata goal.

flan

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Re: Strength & Fitness 2016
« Reply #1273 on: July 07, 2016, 06:52:12 AM »
Try the 7 minute workout! http://perigee.se/apps/seven/

Hey, thanks! I'm gonna try this. I'm all about low activation energy to build a habit ;)

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Re: Strength & Fitness 2016
« Reply #1274 on: July 07, 2016, 07:16:03 AM »
Jordan, thank you. I was feeling pretty shitty based on the other responses. I really don't think I needed the face punches I was given. I'm a woman with ~15% BF and visible abs (thank you for the 1% comment Jordan!), I don't think I've been making a ton of excuses on my output. (As an aside, non scale victory: was recently measured for a bridesmaid dress. 37" booty, 26" waist. I'll take it). My schedule recently went from 24 hrs/week (30hrs with driving) across two days, to 32 hours per week (41 hours with driving) across 3 days. I had a similar schedule earlier this year (a couple more hours work), and found it incredibly draining. So I'm trying to be proactive and ask for advice at the beginning of the transition, rather than being reactionary.

I had typed up a section essentially describing and defending my career to you, but you know what? Fuck it. Go and talk to *any* nurse working a string of 12s and ask her if she wants to work out tomorrow morning and sacrifice sleep to do it. Prepare to run away. I don't need to play penis measuring that nursing is a hard fucking career. And no, being a CNA is not the same thing (have been one), because while physically draining, you don't have the added layer of "this child is on a ventilator and I work independently, there is no one but me to do all care and keep them alive"

The not showering one is just because I *have* to shower after work (helloooo active MRSA cases!), and my skin dries out too much if I shower more than once per day.

Excuses? Sure, quite possibly. Just because something is an excuse though, doesn't mean it isn't valid or doesn't have an impact on my life. Rather than doing the whole "man up, overcome" thing, how about help me brainstorm solutions? "Just Do It" obviously doesn't work, or I would have DONE it last time I had this schedule. I am far from being a lazy person. If it was a matter of putting my head down and cranking out a few weeks, that would be one thing. But this is *always* my schedule now. I have 4 days off, I still work out my other days- I was entertaining the possibility of spreading activity more evenly, including my work days. And frankly, the face punching, more than encouraging me, has made me go, "you know what? My job IS physical, it IS demanding, and fuck anyone who thinks I need to do more". So that kinda backfired there you guys. Think of the context of the face punches rather than just giving them out willy-nilly. This thread isn't just a RAAHHHHR WORKOUT thread, it's community and support and all that jazz.

That being said, I downloaded Monsterx2s 7 minute app, and will try it out when I'm back to daily life and not trying to balance going to work (leaving in 30 min) and seeing my MIL at the hospital (all day yesterday).

big_owl

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Re: Strength & Fitness 2016
« Reply #1275 on: July 07, 2016, 07:40:20 AM »
Jordan, thank you. I was feeling pretty shitty based on the other responses. I really don't think I needed the face punches I was given. I'm a woman with ~15% BF and visible abs (thank you for the 1% comment Jordan!), I don't think I've been making a ton of excuses on my output. (As an aside, non scale victory: was recently measured for a bridesmaid dress. 37" booty, 26" waist. I'll take it). My schedule recently went from 24 hrs/week (30hrs with driving) across two days, to 32 hours per week (41 hours with driving) across 3 days. I had a similar schedule earlier this year (a couple more hours work), and found it incredibly draining. So I'm trying to be proactive and ask for advice at the beginning of the transition, rather than being reactionary.

I had typed up a section essentially describing and defending my career to you, but you know what? Fuck it. Go and talk to *any* nurse working a string of 12s and ask her if she wants to work out tomorrow morning and sacrifice sleep to do it. Prepare to run away. I don't need to play penis measuring that nursing is a hard fucking career. And no, being a CNA is not the same thing (have been one), because while physically draining, you don't have the added layer of "this child is on a ventilator and I work independently, there is no one but me to do all care and keep them alive"

The not showering one is just because I *have* to shower after work (helloooo active MRSA cases!), and my skin dries out too much if I shower more than once per day.

Excuses? Sure, quite possibly. Just because something is an excuse though, doesn't mean it isn't valid or doesn't have an impact on my life. Rather than doing the whole "man up, overcome" thing, how about help me brainstorm solutions? "Just Do It" obviously doesn't work, or I would have DONE it last time I had this schedule. I am far from being a lazy person. If it was a matter of putting my head down and cranking out a few weeks, that would be one thing. But this is *always* my schedule now. I have 4 days off, I still work out my other days- I was entertaining the possibility of spreading activity more evenly, including my work days. And frankly, the face punching, more than encouraging me, has made me go, "you know what? My job IS physical, it IS demanding, and fuck anyone who thinks I need to do more". So that kinda backfired there you guys. Think of the context of the face punches rather than just giving them out willy-nilly. This thread isn't just a RAAHHHHR WORKOUT thread, it's community and support and all that jazz.

That being said, I downloaded Monsterx2s 7 minute app, and will try it out when I'm back to daily life and not trying to balance going to work (leaving in 30 min) and seeing my MIL at the hospital (all day yesterday).

Sorry, wasn't intending to come across as a punk.  Sounds like a case of me misreading your post and coming across shitty in response.  All the best in your goals. 

brute

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Re: Strength & Fitness 2016
« Reply #1276 on: July 07, 2016, 07:42:48 AM »
So, back from the honeymoon. As promised, I ate everything. Drank everything. But also played outside a lot. Gained 9 pounds.

Now, that might sound like a lot, but I traditionally gain 25 from 2 weeks of eating like a maniac. I'm back down 6 of the 9, and will be heading to 275 soon. (307 today)

2Birds1Stone

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Re: Strength & Fitness 2016
« Reply #1277 on: July 07, 2016, 08:25:06 AM »
Started logging some workout highlights in my journal but figured I would post here for accountability.

When I started my current job I also started using the gym facility at the office and let my gym membership expire. While this made financial/logistical sense......I lost my lifting partner and a large part of my motivation.

Well, a few weeks ago he got a job working for my company and we are reunited in the gym. I'm on my 12th workout in 15 days since he's been working here and feel great, like a good amount of my strength has come back.

Now that I have a good baseline for my strength, after the initial jump up over the past two weeks I figured I would post here for motivation and accountability.

Day 1

Current weight  - 217.2
Goal Weight - ~198

Recent Big 3 Highlights

Today - Barbell Bench 265 5x5
Yesterday - Barbell Deadlift 375 3x5
Monday - Barbell Squat 295 5x5
Saturday - OHP 95 3x5 (super weak on these)


Jon_Snow

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Re: Strength & Fitness 2016
« Reply #1278 on: July 07, 2016, 08:37:42 AM »
Bracken Joy....your post made my morning. Reading it, I found myself nodding to myself...and upon finishing it I did a mental "fist pump". The "face punches" you received were unfortunate - and not fair. Even though I am a vessel for testosterone (a dude), I will say that when I was in the midst of my career (also very physically demanding) I had absolutely nothing left for workouts on top of that - the mental stress as much the culprit as the physical grind. I have friends in nursing and what I know of their experiences leads me to believe that what you are currently doing is pretty amazing. Any notion that you need to defend yourself is ludicrous.

I've been on this thread from the beginning, as well as the previous iterations and I have noticed that quite a few previous participants have left. Seems to have coincided with the arrival of more "hardcore" members...not saying 600 pound calf raises aren't impressive. I do fear that this sort of thing may have proved a bit intimidating to participants who have left.

Not sure if a separate bodybuilder/strong(wo)man thread is the answer - actually, I don't really like that idea - as long as "Strength" is part of the thread title, these folks should be included. I'm just looking to for a way to bring this thread back to it's fun, supportive past.... for EVERYONE.

Then again, I may be alone in reading things in this way. I'm just not FEELING this thread of late. Bracken Joy's post just brought these thoughts to the surface.

mm1970

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Re: Strength & Fitness 2016
« Reply #1279 on: July 07, 2016, 09:46:17 AM »
Quote
(As an aside, non scale victory: was recently measured for a bridesmaid dress. 37" booty, 26" waist. I'll take it).

This is pretty badass, I must say.  I think it was probably >20 years ago when I last had those measurements (in my 20s and pre-kids).

I also wanted to note that some of the earlier comments were a bit out of line and maybe misunderstood.

I don't work a physical job *anymore*.  But there were times when I was on the manufacturing floor on my feet for 10-12 hours a day.  For our regular technicians, they had a 12 hour shift.  Most of them lived an hour away.  They got one 30 min break and two 15 min breaks.

So the day for a tech would be: Get up at 4-4:30 am.  Get on the bus or in the car at 5 am.  Start work at 6 am.  Work until 6 pm (on your feet, though not requiring heavy lifting).  Take the bus home.  Get home around 7 or 7:30 pm.  Eat dinner, pass out.

This was a 3 on 4 off, 4 on 3 off schedule.  Sounds great, but everyone I know who ever did it said that on those 4 day work weeks, it took an entire day to recover.  (Even worse if you were on the night shift).  Squeezing in a workout was near impossible, especially if you had kids.

When you have a physical job it's just tougher.  I have many relatives in physical jobs and they are pretty wrecked by 50.  Shoulders, back, knees, you name it.  I can afford to risk pulling a back muscle because I sit behind a computer.  I'm not expected to actually lift patients.

That said, I think any amount of exercise is worth it.  I've had a good month, but I've had a few tough travel days where I did literally nothing.  If I can even squeeze in 10 minutes of pushups and squats before getting on a plane, I consider it good.  I think it's great for people who have #goals (my niece is a power lifter with #goals who competes in her state.  So far her records are 120 kg for squat, 55 kg for bench, 157.5 kg for deadlift, though I think she mentioned breaking 405 lb for deadlift recently at the gym).

I admire people with #goals, but some of us are just happy enough to be fit enough to play with our kids without getting injured.

brute

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Re: Strength & Fitness 2016
« Reply #1280 on: July 07, 2016, 09:56:54 AM »
Since I'm one of the people with big strength goals, I want to apologize if I did anything to make people feel uncomfortable. Not everyone has the same goals as I do, and honestly this thread would be boring if everyone were the same. I keep most of my detailed lifting things on forums specifically for that, but wanted to join in the conversation here because so many of my lifting associates are terrible with money, and so many people who are smart and good with money don't try to stay in shape. Lots of exceptions on both sides, but I liked the idea of a place where I could talk about strength of body and strength of frugality.

So, here's where I'm at today. I'm about to be working from home 3 days a week. That is REALLY going to help out for lifting for me. I've been down to 3 days a week since I started the new job. Weekends and one day during the week. It's been driving me crazy. I need 4 days a week to feel ok about myself. The strongman community is a weird one. I lot of us got into it because of some really horrible things that have happened in our lives, and decided to spend time under the bar instead of at one. I'm excited to get stronger, fitter, and better looking.

So, if you're having a hard time, can't fit in much gym time because of work or other commitments, you're hurt, or anything else, don't worry about gym time. Worry about taking the best care of yourself that you can. If you're having trouble talking yourself into getting off the couch and away from the 3rd hour of tv today, then I'll happily offer some motivation. But the last thing I want to do is push ANY of you wonderful people out of this thread. I'm a meathead, a scientist, and just a little socially awkward sometimes. So apologies for anyone I offended.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1281 on: July 07, 2016, 10:54:55 AM »
Funny you should mention testosterone though.  Just a month ago I had a blood test done for another unrelated medical problem and they checked testosterone.  I came in at the lower 20% of normal range, sigh.  So apparently the secret isn't high test levels.  And I'm an ancient 36yo, not some mid-twenties young thing like bracken.

Just a reminder that the average adult male range for testosterone is 270-1,070 ng/dL and the average adult female range 15-70 ng/dL. So even at 20%, you're still juicing at the high end compared to an adult (non-pregnant) female.

So check your T-privilege ;-P

(Good natured ribbing.)

monstermonster

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Re: Strength & Fitness 2016
« Reply #1282 on: July 07, 2016, 10:59:38 AM »
Jordan, thank you. I was feeling pretty shitty based on the other responses. I really don't think I needed the face punches I was given. I'm a woman with ~15% BF and visible abs (thank you for the 1% comment Jordan!), I don't think I've been making a ton of excuses on my output.
Hopefully my response conveyed what a badass I think you are AND that I don't think working out on 12 hour work days is necessary- I've been struggling with that myself about that and I sit at a desk all fucking day taking care of politician's careers not actual real Human Child lives.

I still think finding a way to emphasize strength training that isn't just Big Lifts will help with your fitness goals without resulting in soreness on workdays - especially since you also like yoga :-)

meerkat

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Re: Strength & Fitness 2016
« Reply #1283 on: July 07, 2016, 01:01:36 PM »
When I was pumping I didn't worry about exercise at all - my day was chopped up enough as it was with the pumping sessions and I'm usually not the type to get antsy if I don't go to the gym for a few days. And I don't have a physically demanding job!

SoccerLounge

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Re: Strength & Fitness 2016
« Reply #1284 on: July 07, 2016, 02:06:28 PM »
Man. If making two posts advocating short workouts counts as being too mean and facepunchy, I'm not sure I should further contribute to this thread. And I hope that doesn't come off as pouty. I'm just not out to hurt people's feelings.
« Last Edit: July 07, 2016, 02:11:38 PM by SoccerLounge »

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1285 on: July 07, 2016, 03:43:57 PM »
I love this thread and everyone in it and we usually do a really good job of all getting along. I think we just had a rough patch, I hope everyone is feeling better about it now.

The best workout plan/program is one you can stick with. If that is 20 minutes 2 times a week that's awesome and certainly better than nothing!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1286 on: July 07, 2016, 03:48:01 PM »
For my goals, I completed 20 yoga classes! I think I'm actually at 22 complete and I've taught 3. :)

Me and my bicycle did not meet last month :/ so we'll keep that goal listed and I will see what I need to do work on it. My sleep schedule is being impacted by current yoga teacher training schedule and personally sleep is a priority for me.

New yoga goal, 40 more classes!

Bakari

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Re: Strength & Fitness 2016
« Reply #1287 on: July 07, 2016, 08:12:05 PM »
2. I can't be *too* sore, because I have to be able to reposition a 75lb+ client, and haul over 100lbs of gear in a little cart, etc etc. Very physical job.
The days I take a refrigerator up a flight of stairs single handedly, (or move an apartment's worth of furniture, or recycle 2000 lbs of broken concrete or shovel 2 yards of soil...) I generally consider that my workout for the day.I workout much more in the winter, when work is slower, primarily so that I'll be capable of doing my job again next season.I doubt our pre-electricity and internal combustion ancestors had any great need to "work out", just like most animals don't bother.  You just live, and that's sometimes a challenge.


Or like today: 2 full size refrigerators and 2 stoves, up 3 flights of stairs each.
I don't think I need to "workout" today.  I got my exercise.


If whatever you do leaves you tired and/or sore and/or sweaty, I think it counts, it doesn't have to be plates on a bar to be exercise.

...my workouts are ridiculously easy and short.  Literally my wife and I did shoulders today in the gym and it took less than 20min for both of us.


...



5. I spend my days at work - after working out - crawling all over large heavy equipment outside that could kill you in a second.  Just last year I literally carried a 200lb man down three large flights of stairs by myself (a mile offshore in the summertime) because he was in diabetic shock and all the old slackasses I work with were too out of shape to assist.


Would you consider the possibility that at least one part of why you are able to stay in good shape with such short workouts is because you have a physical job which means you are essentially working out 10 hours a day?






I'd also like to point out, it was really just big_owl that gave a facepunch, and he put in plenty of disclaimers and made clear he didn't intend it that way. 
« Last Edit: July 07, 2016, 09:21:51 PM by Bakari »

jordanread

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Re: Strength & Fitness 2016
« Reply #1288 on: July 07, 2016, 08:24:03 PM »
For my goals, I completed 20 yoga classes! I think I'm actually at 22 complete and I've taught 3. :)

Me and my bicycle did not meet last month :/ so we'll keep that goal listed and I will see what I need to do work on it. My sleep schedule is being impacted by current yoga teacher training schedule and personally sleep is a priority for me.

New yoga goal, 40 more classes!

Got your goal marked as complete, and the new one entered. Way to kick ass!


Holy crap Bakari. Tiny text...

jordanread

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Re: Strength & Fitness 2016
« Reply #1289 on: July 07, 2016, 09:12:50 PM »
All right, so this turned into a situation, and I figured I'd add my perspective. Obviously, this thread means a fair amount to me, and I absolutely love managing it. On occasion, things take a turn and updates, suggestions, and the like take a back seat to a misunderstanding, that has the potential of getting taken out of context, or escalating. I can say with 100% confidence that there never been a malicious comment made here. An assumption was made, and probably safely, but as the year goes on, the safety of that assumption goes down. That assumption is that the participants read the entire thread, and while that is true for the majority, it isn't true for everyone. In this particular situation, context surrounding Bracken_Joy's comment was missed, and I can see how. Since we are a community of people who challenge beliefs, challenge assumptions, and share our own experiences, sometimes the idea of challenging/facepunching becomes a default reaction. This is fair enough, and it's kind of to be expected in this community as a whole. However, since the context was missed, the facepunch response can easily be taken as an attack, even when it was not meant to be. I saw that, and that's why I commented earlier. No fault of anyone, and the quotes below confirm that for me.

Sorry, wasn't intending to come across as a punk.  Sounds like a case of me misreading your post and coming across shitty in response.
I'm just not out to hurt people's feelings.
I want to apologize if I did anything to make people feel uncomfortable.

This is the kind of community we have. This thread is a bit of a special case, because we kind of bypass the facepunches and go straight to mutual support and solution-oriented discussions, but it's not always obvious from the get go. I'll make sure I add that to the first thread for next year. You all rock!!

I've been on this thread from the beginning, as well as the previous iterations and I have noticed that quite a few previous participants have left. Seems to have coincided with the arrival of more "hardcore" members...not saying 600 pound calf raises aren't impressive. I do fear that this sort of thing may have proved a bit intimidating to participants who have left.

Not sure if a separate bodybuilder/strong(wo)man thread is the answer - actually, I don't really like that idea - as long as "Strength" is part of the thread title, these folks should be included. I'm just looking to for a way to bring this thread back to it's fun, supportive past.... for EVERYONE.

Then again, I may be alone in reading things in this way. I'm just not FEELING this thread of late. Bracken Joy's post just brought these thoughts to the surface.

I understand that sentiment, but based on what happened last year, that is kind of the evolution of it. We constantly have new people coming in, and not all of them are as crazy as I am and insist on catching up before posting. And that's totally fine. Last year, a similar thing happened, except it was less folks focusing on body-building, and more body-weight/outdoor activities people joining in the middle. I think it may have come across as focused on that, simply because the things involved in power-lifting and body-building are a lot more specific than those of us who do things like yoga, kayaking, slacklining, hiking, climbing etc. It'd be something amazing to see someone who just gets that type of workout based on their day-to-day adventures and activities (a tow truck driver who doesn't have a truck?)

I don't think a separate thread is the answer, but I might be a little more specific in the future as far as guidelines and the sense of community this specific thread cultivates. Also, the entire concept of competing against past you is an integral part of this, and making sure that it's mentioned to new participants should reduce the intimidation factor.

So yeah, things got off track a bit, feelings were felt, responses were thought of and made, clarification was achieved, and we all seem pretty damn good now.

Soon, we'll be able to make a comment like I can regarding JS and JoRocka. "You remember that time when JoRocka thought that Jon_Snow was being racist because he commented about Mexicans in the gym? That was pretty damn funny. I love this place!"

Lagom

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Re: Strength & Fitness 2016
« Reply #1290 on: July 07, 2016, 09:28:03 PM »
Agree with brute 100%. I love this thread and hope I never came across badly with regards to my own lifting goals (which are still a ways behind brute's!). If it's any consolation, I can barely run a (slow) mile without keeling over and doubt I could survive a single yoga class. Every athletic discipline is challenging and impressive in its own right and beyond that, sticking to a program is doubly impressive, no matter what your goals are. I personally started and stopped a half dozen times before I finally got into working out regularly a couple years ago. At that point benching the bar more than a few times was a challenge at 6'4" 190lbs! Crossfit was my entry point as an extremely out of shape skinny-fat guy, but for whatever reason, powerlifting is what ultimately resonated with me and has kept me motivated, especially as I have found resources like this one to help make myself more accountable.

Well done everyone! Literally every single person on this thread is amazing and has been doing amazing things. Keep it up!

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Re: Strength & Fitness 2016
« Reply #1291 on: July 08, 2016, 07:41:12 AM »
Just wanted to drop in and clarify I wasn't off being grumpy- I was working one of those stupidly long days I posted about =) And about to work another.

Owl, thank you especially for clarifying the misunderstanding there. If there's one place you shouldn't be judged for a little self-admitted social awkward, it is certainly the internet. I've had positive interactions with both you and Brute on the forums (and even this thread) before, and I'm not looking for bad vibes here. I do think there ends up being a big split between the "feel" of the forum at large (case studies, etc) and the more "community" sections (journals, gauntlets). I expect face punches on the forum at large, that's part of why I go there. I guess I just expect a lot more context in the community oriented sections, so I didn't put nearly as much context in my post that caused the controversy as I would have if I had thought through what Jordan brought up- not everyone is going to read through or remember the beginning of this mega thread. Not everyone is a weirdo like me with approximately 17 bajillion posts. ;)

Anyway, I do think a few things happened. Context was missed, I was in a FOUL fucking mood (up at 5am, after a late night, and taking work off the day before to advocate for my MIL in the hospital who fell off a dock, broke her neck, and nicked an artery, staying at the in laws who have a cat I'm allergic to, etc... Short version, Bracken was hardcore grumpy). A funny thing, we studied group behavior stuff in nursing school (BSN= you wanna be a manager, RIGHT?). And while I hated that section, it is shockingly useful for how groups evolve and change. Clashes of ideology are how you refine and clarify your group vision and identity. So guys, we're GROWING. *sniff, sniff*. So proud of us.

I have zero issues with meat heads, arguably being one myself, and my husband definitely being one. There is certainly a place for the push of a lifting buddy. (Case in point: last week, tired Bracken. Husband: we need to go workout. Me: I can't. Him: why? Me: my arms are noodles. They aren't arms. Just noodles. I'm guessing angel hair pasta. Him: rolls eyes, throws socks at me. NO SYMPATHY FOR NOODLE ARMS. Sigh). I think I just wasn't ready for  the push in this context.

Bringing all of this around to my initial questions. And guess what guys? While my patient slept in yesterday, I did some pushups and planks at work =P There's a novel approach, haha. Sadly, she sleeps on my shift very rarely, so I don't foresee that as an ongoing thing. Just thought it was funny, given this whole hubbabaloo.

jordanread

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Re: Strength & Fitness 2016
« Reply #1292 on: July 08, 2016, 07:45:30 AM »
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.

I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.


*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1293 on: July 08, 2016, 09:03:06 AM »
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.

I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.


*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.

Augh! Dude. Dude, bro. Please. Mark those fucker off, and set new goals. Ever changing, moving goalposts annoy every neuron in my brain, creating a mass of electrical irritability the likes of which nature rarely experiences. Mark them off, for the Samuels.

ALSO GOOD JOB.

jordanread

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Re: Strength & Fitness 2016
« Reply #1294 on: July 08, 2016, 09:08:33 AM »
Augh! Dude. Dude, bro. Please. Mark those fucker off, and set new goals. Ever changing, moving goalposts annoy every neuron in my brain, creating a mass of electrical irritability the likes of which nature rarely experiences. Mark them off, for the Samuels.

ALSO GOOD JOB.

Thanks! Although now that I know how much it bugs you, I want to mark one as complete, but then change the other one. I could see some Samuel Brain Explosions happening. :)

Feedback accepted, and I don't really have a preference either way. I'll update my goals and add new ones.

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Re: Strength & Fitness 2016
« Reply #1295 on: July 08, 2016, 09:20:24 AM »
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.

I know this makes sense to me in my brain, but I'm not sure I'm explaining it properly. I expected to progress a bit more evenly, across different metrics. I expected my weight to kind of stay steady, or at least drop a lot slower as I continued on my workouts. I suppose I was expecting my body fat to drop as I worked out, but my weight to remain the same. With the shifting relationship with food I've written about, plus my schedule/attitude/commute shifted, and it's been a rough transition (now these are some excuses, kind of) and my workout schedule has suffered...by that I mean I haven't worked out consistently in more than a month. So I've been losing weight, and losing fat, but I haven't been increasing strength. So my steps were all different. It was more like 1st lose fat, 2nd gain muscle, 3rd dress like a damn stripper because Spartana is sneaky like that :P. Totally different than what I expected.


*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.

Definitely not linear. I've read you can really only add about 2lbs of muscle per month and that is only if you're a newbie to lifting it's less if you've been lifting for longer. I'm sure there are plenty of anecdotal studies saying more or less but it's a good rule of thumb. Now this is in contrast to the fact that a person can pretty easily shed 8-10lbs of fat in a month. So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly. (this is all very simplified, if you want studies I can dig for you)

jordanread

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Re: Strength & Fitness 2016
« Reply #1296 on: July 08, 2016, 09:35:39 AM »
So I weighed myself again this morning. I'm down to 167lbs with 17.9% body fat. This is kind of entertaining, especially considering technically I met two of my goals*. I wrote a bunch of goals for people this year, and I always rephrased weight loss goals to either "Weigh XXlbs" or "Lose XXlbs of fat". Since my progress this year did not move in a linear(ish) fashion like I somewhat expected, I find myself curious about the experience of other people who did progress more linearly.
[...]

Definitely not linear. I've read you can really only add about 2lbs of muscle per month and that is only if you're a newbie to lifting it's less if you've been lifting for longer. I'm sure there are plenty of anecdotal studies saying more or less but it's a good rule of thumb. Now this is in contrast to the fact that a person can pretty easily shed 8-10lbs of fat in a month. So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly. (this is all very simplified, if you want studies I can dig for you)

That is quite helpful. So even my expectations were totally off. I didn't realize it was that low as far as muscle growth. I might hit you up later for the studies, but since it would be for the knowledge only and it wouldn't change what I do right now, I don't need it.

So I suppose I'm curious about the experience of people who did gain muscle and lose fat at the same time.

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1297 on: July 08, 2016, 10:02:30 AM »
From what I've read, only noobs can gain muscle and lose fat at the same time. However, I can't quote any studies for you, it's just one of those things 'everyone knows.' Like slaves fighting for the Confederacy, or the idea that you'll explode if you sneeze, burp and fart all at the same time. Urban wisdom.

Okay, actually, there's a recent study from McMasters University, showing it can be done. However, I'm inferring that the young men studied were not physically fit to begin with, based on the quote about being in 'rough shape.' Thus, I'm not sure if we've proved experienced lifters can gain lean body mass, while dropping adipose body mass.

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Re: Strength & Fitness 2016
« Reply #1298 on: July 08, 2016, 10:06:00 AM »
*I am debating as to whether or not I should mark them off, rephrase them to specify maintaining that weight loss, creating new ones and taking the win for these ones, or whatever. Thoughts are welcome.

Take the win and create new ones if you want something else to work for. This is what goals are for. If you are always changing your goals, you will never reach them, and even with constant improvement, you will have nothing concrete to look back on.

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Re: Strength & Fitness 2016
« Reply #1299 on: July 08, 2016, 10:08:06 AM »
Okay, so I guess I will keep posting after all. I'm quite self-centered so obviously I just assumed that folks were all mad at JUST ME ONLY and that I'd said the WRONGEST THINGS EVER and stuff. :D

So, add muscle lose fat will not happen at the same rate unless you're losing fat really slowly.

Yep, in fact the reason my goal above was specifically stated as 'convert 10% body fat into muscle' is that I'm trying to pace myself to go pretty slowly. Ideally my scale weight should stay about the same until that goal has been reached; the only thing changing should be my BF%.

EDIT @ Sailor Sam - even at my fittest I could gain muscle and lose fat at the same time, just not gaining muscle as fast as you can when bulking or losing fat as fast as you can when cutting. I'm not looking to appear on stage any time soon (i.e. ever) so just keeping my nutrition and exercise relatively consistent all year is what works best for me. I don't like bulking and I REALLY loathe aggressive cutting. YMMV of course!
« Last Edit: July 08, 2016, 10:11:18 AM by SoccerLounge »