Author Topic: Strength & Fitness 2016  (Read 350154 times)

lhamo

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Re: Strength & Fitness 2016
« Reply #850 on: April 07, 2016, 02:43:01 PM »
Not quite as epic as Jon Snow's Baja mountain excursion, but I did take advantage of the glorious weather in Seattle to do my first hike of the season -- 8 miles RT, 2100 ft elevation gain up West Tiger Mountain 3(http://www.wta.org/go-hiking/hikes/west-tiger-3 -- this summary says it is 5 miles RT, but the signs on the trail were 3 miles to summit from the trailhead, and I had to walk in an extra  mile from the road because they are resurfacing the road to the trailhead parking lot).  Took me 3 hours and 15 minutes-- could have cut some time off on the way down if I'd been wearing better shoes and had my hiking poles, but it was steep and with loose gravel in a lot of places so I elected to take my time. 


lucky-girl

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Re: Strength & Fitness 2016
« Reply #851 on: April 09, 2016, 06:10:11 AM »
Enjoying seeing everyone's progress. I don't have much to report - this last month was a slow one for me- I was sick a few weeks and took time off from the gym. But I'm back at it and feeling good! Onward!

Abel

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Re: Strength & Fitness 2016
« Reply #852 on: April 10, 2016, 06:54:36 PM »
No new PRs or crazy milestones to report, but I did want to share a few short reflections based on recent experience;

1) Planning and routine is important, really important. Know what you want to do, when you want to do it, and why. If I wake up without a plan, I'll default to things that are easier, more familiar, less uncomfortable, and less challenging. Routine is a powerful force to keep one on the right path! And if I could make a plug for the crossfit sort of methodology, routinely doing non-routine work forces you to attack your weaknesses and never get too comfortable or stuck in a rut.

2) Sleep is really important for me. I was finding that on nights when I didn't get enough sleep, even if my body didn't necessarily feel slower/weaker, my motivation to push harder was certainly weaker. I might be one of those "I need 8 hours" types at least when it comes to workouts. The body uses that time to build back up and recover and that's where all the progress comes from! Neglecting this will not only hurt recovery from workouts but also diminish the motivation to attempt the challenging workouts in the first place!

Good luck out there! It's April already! The year is flying by.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #853 on: April 11, 2016, 06:01:38 AM »
I took it very easy last week, but still got in a couple short runs, a swim, a little strength work, and played racquetball.  It was a nice week, but I could tell my body was little off from the half. I haven't been this tired after a half in a while, I guess that's what happens when you actually push yourself! :)

Excited to get up back up to speed this week.

JoRocka

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Re: Strength & Fitness 2016
« Reply #854 on: April 11, 2016, 07:58:53 AM »
No new PRs or crazy milestones to report, but I did want to share a few short reflections based on recent experience;

1) Planning and routine is important, really important. Know what you want to do, when you want to do it, and why. If I wake up without a plan, I'll default to things that are easier, more familiar, less uncomfortable, and less challenging. Routine is a powerful force to keep one on the right path! And if I could make a plug for the crossfit sort of methodology, routinely doing non-routine work forces you to attack your weaknesses and never get too comfortable or stuck in a rut.

2) Sleep is really important for me. I was finding that on nights when I didn't get enough sleep, even if my body didn't necessarily feel slower/weaker, my motivation to push harder was certainly weaker. I might be one of those "I need 8 hours" types at least when it comes to workouts. The body uses that time to build back up and recover and that's where all the progress comes from! Neglecting this will not only hurt recovery from workouts but also diminish the motivation to attempt the challenging workouts in the first place!

Good luck out there! It's April already! The year is flying by.

Number 1 is so true. My food- my money - all the things- with no plan- I fail. miserable. I still make good choices (generally) but it just means I spend more calories and more money and my workouts are not as efficient. Even if I walk into the gym and take 2 seconds to make a plan because I did not have one- then I have a better workout.   A little planning goes a long way.

I still am working on the whole #2 issue (ha ha ha #2 jokes)- I just have a really hard time getting myself into bed at a reasonable hour. It makes a huge difference and it's one of the few things I can't seem to get a grip on.


In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.

So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.

jordanread

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Re: Strength & Fitness 2016
« Reply #855 on: April 11, 2016, 12:24:03 PM »
In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.

So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.

If you provide a little more detail as to what you are looking for, I'm sure there would be lots of suggestions. I'm sure there are some in the resource post as well. You know I am partial to Convict Conditioning.

To that end, I wanted to share something that I recently put together. I've been meaning to do it since the beginning of the year, but I wasn't in the right headspace necessarily, nor was I motivated enough to do it. Now that motivation is a non-issue, I decided to do it early last week. Good thing I did too. With miscellaneous slacking and skipping workouts, I have butted right up to the point where I am damn near unable to complete my Journey goal. So in the first four months, I managed to skip 20% of the year's workouts. No more room for error or slacking.

A bit of explanation on what this is. I actually printed this out and put it on the fridge. Since my specific workout program (Good Behavior CC) calls for 3 days per week of working out, I split the image into 3 parts. There is one image for each week of the workout (45 or 80% as per my goals in the tracking post), and one image for each time I need to get on the slackline (20X). So each time I complete a workout, I fill in the next section. I'm not normally a paper guy, but the act of having it visible, along with the fact that I have to actually fill it in (and I use a sharpie...no going back) is a good reminder for me to do it.


I got the idea from these forums, but with debt. Can't find the initial post, but I like the concept. What do you guys think? At this part of the year, I think that keeping on things is more important. We've made our goals, and now we just need to keep on keepin on (fun fact: chrome identifies that statement, and will correct it to remove the g in the keepin, but still understands that keepin isn't a real word). I'm also going to be upping the intensity of my workouts. For a couple of weeks, possibly a month, I'm going to complete a full week's workout each of the 3 days. It might not provide me with enough time for recovery, but since I am doing very slow progressions (and still can't get the gut down enough to do a proper shoulderstand squat), my recovery needs aren't that extreme. We'll see how it goes. I do relatively well at listening to my body, so I'll ease up if necessary.

lucky-girl

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Re: Strength & Fitness 2016
« Reply #856 on: April 11, 2016, 09:11:26 PM »
I had an awesome fitness weekend. A great weight-room workout on Saturday, and then Sunday went for the first time to a new Yoga Studio.

Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.

And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #857 on: April 11, 2016, 09:15:18 PM »
I had an awesome fitness weekend. A great weight-room workout on Saturday, and then Sunday went for the first time to a new Yoga Studio.

Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.

And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?

I think it depends on the weight training. I know my squats have improved my hip flexibility- I imagine I wouldn't be too far from doing splits again, though I haven't tried lately! And DH's workouts have MASSIVELY improved his mobility and flexibility- he was pretty tight and stiff before, particularly through his ankles.

JoRocka

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Re: Strength & Fitness 2016
« Reply #858 on: April 12, 2016, 08:37:15 AM »
In Other news- I am off my program- and have to begin a new one- I'm unsure as to what I want to do- so I've been winging it (speaking of plans) with my own basic push pull type split- but I think it's time to re-institute a new program. Something with more purpose than just lifting- I hate "just lifting" it doesn't make me happy.

So that's that- I've added a touch of cardio in to help drop more weight a little faster as I'm on a dead line- I'm angling for 150 by May 13th- and then I"ll iron out weight wise because I have to get fitted for my dress- so no shenanigans after June/July.

If you provide a little more detail as to what you are looking for, I'm sure there would be lots of suggestions. I'm sure there are some in the resource post as well. You know I am partial to Convict Conditioning.

To that end, I wanted to share something that I recently put together. I've been meaning to do it since the beginning of the year, but I wasn't in the right headspace necessarily, nor was I motivated enough to do it. Now that motivation is a non-issue, I decided to do it early last week. Good thing I did too. With miscellaneous slacking and skipping workouts, I have butted right up to the point where I am damn near unable to complete my Journey goal. So in the first four months, I managed to skip 20% of the year's workouts. No more room for error or slacking.

A bit of explanation on what this is. I actually printed this out and put it on the fridge. Since my specific workout program (Good Behavior CC) calls for 3 days per week of working out, I split the image into 3 parts. There is one image for each week of the workout (45 or 80% as per my goals in the tracking post), and one image for each time I need to get on the slackline (20X). So each time I complete a workout, I fill in the next section. I'm not normally a paper guy, but the act of having it visible, along with the fact that I have to actually fill it in (and I use a sharpie...no going back) is a good reminder for me to do it.


I got the idea from these forums, but with debt. Can't find the initial post, but I like the concept. What do you guys think? At this part of the year, I think that keeping on things is more important. We've made our goals, and now we just need to keep on keepin on (fun fact: chrome identifies that statement, and will correct it to remove the g in the keepin, but still understands that keepin isn't a real word). I'm also going to be upping the intensity of my workouts. For a couple of weeks, possibly a month, I'm going to complete a full week's workout each of the 3 days. It might not provide me with enough time for recovery, but since I am doing very slow progressions (and still can't get the gut down enough to do a proper shoulderstand squat), my recovery needs aren't that extreme. We'll see how it goes. I do relatively well at listening to my body, so I'll ease up if necessary.

Well that's interesting!!!   I like it- neat visual- I'd like to have one of those for my debt and or my savings- because that would help me. I'm trying to retrain my brain to work better in terms of money- it's proving more difficult than I thought.

I opted to go back to my old lifting program (Sheiko) - I run into this problem at the end of an 8 month cycle- like my year has 2 cycles- but I'm a little bit off because I have a wedding to contend with- so weight and lifting have to kind of match up with that to a certain extent- I generally plan two 12 week cycles back to back so I have a solid idea of what I'm going to be doing for 6 months. 

I ended my bulk and I am focused on dropping weight right now for the weight loss challenge- and I ended my program and didn't plan in advance a new one.   That just means I have a week of "eh what do I lift"- so I go lift- but I just usually have less focus on it- usually I'll pick a body part and go with that. like posterior chain and then chest/arms.

While I love body weight workouts designed for at home- I generally wont' do them. I need my consistency of going to the gym and my blocked off very specific hours of my day. So gym for me.

But- I went ahead and started Sheiko- which is again a 12 week program- I have added in any cardio I can get and cut my calories to 1500- with a 150 calorie over buffer (So max 1650)- so I guess I'll press forward with that and hope for the best with my numbers while I'm sitting at a much lower weight (which is well- a giant BOOOOOO cutting sucks) but eh. I'll make it. :)

use2betrix

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Re: Strength & Fitness 2016
« Reply #859 on: April 12, 2016, 06:55:50 PM »
Started training a bit more geared towards strength the last month. I put up 275x10 on decline bench Sunday. My previous PR was 275x10 on flat bench about 2 years ago, but I was also 215lbs vs the 195lbs I am now. I'll start going a bit heavier and less reps soon, but it seems to fall off fast in that regard.


hudsoncat

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Re: Strength & Fitness 2016
« Reply #860 on: April 13, 2016, 01:08:38 PM »
I must say, after two weeks rain and unseasonably cool weather, I am super excited to go home and run in the sunshine today! I hope everyone else is enthused about their workouts today. If not, well, I'm a big believer in "fake it 'til you make it."

monstermonster

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Re: Strength & Fitness 2016
« Reply #861 on: April 13, 2016, 04:39:25 PM »
I missed my workout on a weekday for the first time in 4.5 months yesterday, was just too tired/burnt out from traveling all weekend to do it. Went this morning at 6AM though to make it up and that was great. Tomorrow is weight training, and then I'm flying red eyes this weekend, so I'm going to have to get it together to run outside in upstate NY this weekend (is it still really cold there? I might not be prepared to run outside.)

lucky-girl

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Re: Strength & Fitness 2016
« Reply #862 on: April 13, 2016, 07:16:27 PM »
I had an awesome fitness weekend. A great weight-room workout on Saturday, and then Sunday went for the first time to a new Yoga Studio.

Just for background- I used to practice yoga much more regularly, and started regular yoga practice in my early teens. But its been several years - maybe 8? - since I've been to more than one yoga class per year or so. So this weekend, when I went to this class it felt so familiar, and yet SO different. I feel so strong now, comparatively. I can do chataranga now, for example.

And, counter-intuitively, I am more flexible now than I was before. I've always been flexible, but it feels so good to be both strong and flexible.The stereotype is that weight-training decreases flexibility. But I've found exactly the opposite. Anyone else found the same thing?

I think it depends on the weight training. I know my squats have improved my hip flexibility- I imagine I wouldn't be too far from doing splits again, though I haven't tried lately! And DH's workouts have MASSIVELY improved his mobility and flexibility- he was pretty tight and stiff before, particularly through his ankles.

I think you are right. I find it kind of fascinating. Yet another way that stereotypes about weightlifting/strengthtraining seem to be totally misguided.

Tyson

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Re: Strength & Fitness 2016
« Reply #863 on: April 13, 2016, 08:37:08 PM »
I injured my back pretty badly in Jan, and it's just now getting to where I can do any kind of activity again.  Started back up doing some pushups and pull-ups and started riding my bike again.  Crossing my fingers that nothing flares up.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #864 on: April 14, 2016, 04:07:27 PM »
My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

And post photos!

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8
Oh Dear God it's the '80's!!!!! Save us all!

I found a new very mustachian workout class yesterday called Boga - Beer and Yoga, Yes really. It was in a small central coast town in Calif I'm visiting and I thought I'd sign up for a class 'cause fitness is important :-)!  https://www.facebook.com/BOGAInfo

Just randomly skimming the beginnings of this thread and found this gem. I am starting my yoga teacher training in 2 months and I am so wanting to offer some niche classes. "Boga" sounds right up my alley! :D

jordanread

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Re: Strength & Fitness 2016
« Reply #865 on: April 14, 2016, 04:11:20 PM »
I injured my back pretty badly in Jan, and it's just now getting to where I can do any kind of activity again.  Started back up doing some pushups and pull-ups and started riding my bike again.  Crossing my fingers that nothing flares up.

Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?


My own goals are to work my arms more. They have become softer and weaker than I like over the last couple of months.
Hmmm...makes me think that the ER Wonder Twins (us) should get together for a session of bicep curls and tricep extensions. Bring the Barkinator. :)

And post photos!

As long as they follow this theme:

https://www.youtube.com/watch?v=fRscYVvEFt8
Oh Dear God it's the '80's!!!!! Save us all!

I found a new very mustachian workout class yesterday called Boga - Beer and Yoga, Yes really. It was in a small central coast town in Calif I'm visiting and I thought I'd sign up for a class 'cause fitness is important :-)!  https://www.facebook.com/BOGAInfo

Just randomly skimming the beginnings of this thread and found this gem. I am starting my yoga teacher training in 2 months and I am so wanting to offer some niche classes. "Boga" sounds right up my alley! :D

There is all kinds of good stuff in this thread. Perusing the early comments is always fun. Also, you could do WOGA with wine, or POGA for super duper cold (Polar) yoga (nobody has done that AFAIK). Oh, my neck was giving me crap so I did a Yoga video this morning. It's not a regular part of my routine, but it was helpful.

Tyson

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Re: Strength & Fitness 2016
« Reply #866 on: April 14, 2016, 04:58:15 PM »
Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?

I was, and things were going great.  But when you screw up you back, even the easy CC variations are off the table.  Hell, just walking was off the table for a while.  Getting back has been a slow process.

jordanread

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Re: Strength & Fitness 2016
« Reply #867 on: April 14, 2016, 05:00:00 PM »
Tyort, weren't you on the CC program for a bit? Does your back give you troubles on the earlier progressions?

I was, and things were going great.  But when you screw up you back, even the easy CC variations are off the table.  Hell, just walking was off the table for a while.  Getting back has been a slow process.

Ah shit. Well, feel better.

flan

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Re: Strength & Fitness 2016
« Reply #868 on: April 15, 2016, 07:30:03 AM »
I'm super late to the party! There's still 2/3 of the 2016 left, though, so I'll sneak in a couple of goals here. Back story: I'm horribly un-stretchy. And weak. And I have awful balance. And coordination. Ok, basically I suck at all things physical. It's been made worse since I started working from home since June 2015, where I went from about 5mi/day on foot daily to about 250 steps a day. Maybe. Yeah, that bad. Therefore, I've gained about 5lbs of PURE FAT. That's probably WITH some muscle-wasting, so >5lbs of fat gained, some muscles lost, and I wasn't exactly in shape before...

Starting point:  short and 120lbs, flabby arms, flabby belly, ok legs (thank you, genes)

Realistic goals for a fitness newbie (me):
  • Flexibility: 30-60 days to splits! (link)
  • Strength: be able to do 10 push-ups
  • Strength: be able to do 10 lunges without crying
  • Cardio: be able to jog 2 miles straight or successfully pick up tennis as hobby or commit to gym with cardio classes and go 2x/week

alleykat

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Re: Strength & Fitness 2016
« Reply #869 on: April 15, 2016, 08:45:30 AM »
cai - I am in the same place as you - really starting from scratch.

I want to rejoin this thread since I really lost momentum from earlier in the year.

I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work.  It is only one day a week but for now it is fine.  It is time to lose the weight but, more importantly, strengthen and tighten everything up. 

Here are my goals:

1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now.  I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it.  When I am able to do the poses correctly, I guess I will have reached my goal.  I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping

I think I can accomplish this by year end and, hopefully, more. 

jordanread

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Re: Strength & Fitness 2016
« Reply #870 on: April 15, 2016, 09:03:22 AM »
I am uncertain if making goals is wise, so one is a journey goal that I've already been working on, and the other is piddly and achievable with even minimal effort:

Walk an average of 5 miles daily. I have a complex set of rules for what qualifies as acceptable substitutions. (Biking? Yes. Walking up and down stairs? No, unless it's for a truly excessive amount of time. Dancing? Depends.)
Do a pushup that doesn't involve my wall or kitchen counter.

MJ!! I've got you added to the tracking post. Welcome to the gauntlet. (I'm pretty sure you posted before, but hadn't put 'goals' in yet)

I'm super late to the party! There's still 2/3 of the 2016 left, though, so I'll sneak in a couple of goals here. Back story: I'm horribly un-stretchy. And weak. And I have awful balance. And coordination. Ok, basically I suck at all things physical. It's been made worse since I started working from home since June 2015, where I went from about 5mi/day on foot daily to about 250 steps a day. Maybe. Yeah, that bad. Therefore, I've gained about 5lbs of PURE FAT. That's probably WITH some muscle-wasting, so >5lbs of fat gained, some muscles lost, and I wasn't exactly in shape before...

Starting point:  short and 120lbs, flabby arms, flabby belly, ok legs (thank you, genes)

Realistic goals for a fitness newbie (me):
  • Flexibility: 30-60 days to splits! (link)
  • Strength: be able to do 10 push-ups
  • Strength: be able to do 10 lunges without crying
  • Cardio: be able to jog 2 miles straight or successfully pick up tennis as hobby or commit to gym with cardio classes and go 2x/week

Cai, I'm glad you found us!! I've got you added to the tracking post and put the 30 Days & 30 Stretches to Splits in the goal description post (next year I might move it to the resource post). Zikoris around these parts (she posted the first before picture) is also going for splits and flexibility, so you and she will probably be good allies and resources.

cai - I am in the same place as you - really starting from scratch.

I want to rejoin this thread since I really lost momentum from earlier in the year.

I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work.  It is only one day a week but for now it is fine.  It is time to lose the weight but, more importantly, strengthen and tighten everything up. 

Here are my goals:

1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now.  I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it.  When I am able to do the poses correctly, I guess I will have reached my goal.  I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping

I think I can accomplish this by year end and, hopefully, more. 


Alleykat, I've updated your goals in the tracking post. I assumed that you are still referring to kettlebell swings as 10lbs, so I moved your goal of 1 set/50 to a stretch. Do these look okay:
Quote
alleykat
  • 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
  • 20 minutes (continuous) on rebounder (mini tramp)
  • Lose > 10lbs
  • Complete hot yoga classes (05/01/2016)
  • Start pilates
  • Incorporate daily yoga
  • >=5 miles on bike non-stop
Also, don't forget to checkin in a couple of weeks so we can cross off the hot yoga one.

Lagom

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Re: Strength & Fitness 2016
« Reply #871 on: April 15, 2016, 11:51:48 AM »
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress! I am focusing on powerlifting right now so my goals will center on the big three. By the end of 2016 I am hoping for:

Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)

Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)

Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)

We'll see if I can pull these numbers off!

jordanread

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Re: Strength & Fitness 2016
« Reply #872 on: April 15, 2016, 12:33:48 PM »
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress![...]

It's all good. It's hard to type and pat at the same time. I've got you added to the tracking post. Keep up the great work!!

alleykat

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Re: Strength & Fitness 2016
« Reply #873 on: April 15, 2016, 12:38:49 PM »

cai - I am in the same place as you - really starting from scratch.

I want to rejoin this thread since I really lost momentum from earlier in the year.

I started hot yoga and that will go on for another 2 weeks and I also started some strength training classes they offer at work.  It is only one day a week but for now it is fine.  It is time to lose the weight but, more importantly, strengthen and tighten everything up. 

Here are my goals:

1. Finish hot yoga in 2 weeks and feel a little bit more flexible than I do now.  I will continue with yoga and start pilates. My only goal here in general is to become more flexible and this will be a great way to do it.  When I am able to do the poses correctly, I guess I will have reached my goal.  I, at least, want to incorporate yoga daily.
2. 25 kettlebell swings in proper form.
3. Ride 5 miles on my bike without stopping

I think I can accomplish this by year end and, hopefully, more. 


Alleykat, I've updated your goals in the tracking post. I assumed that you are still referring to kettlebell swings as 10lbs, so I moved your goal of 1 set/50 to a stretch. Do these look okay:
Quote
alleykat
  • 1 set/25 10lb Kettlebell Swings (Stretch: 1 set/50)
  • 20 minutes (continuous) on rebounder (mini tramp)
  • Lose > 10lbs
  • Complete hot yoga classes (05/01/2016)
  • Start pilates
  • Incorporate daily yoga
  • >=5 miles on bike non-stop
Also, don't forget to checkin in a couple of weeks so we can cross off the hot yoga one.
[/quote]


Yes, I will check back and get yoga crossed off. I cant believe I will accomplish one of them. :)  Thank you so much for showing me what my original goals were. I copied them and will post them on my board. Yes, they look great.   

Thanks

jordanread

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Re: Strength & Fitness 2016
« Reply #874 on: April 15, 2016, 12:40:50 PM »
Yes, I will check back and get yoga crossed off. I cant believe I will accomplish one of them. :)  Thank you so much for showing me what my original goals were. I copied them and will post them on my board. Yes, they look great.   

Thanks

I also put start pilates on there. That should be another awesome win. Then we can add a new goal once you know how pilates are going to look.

Abel

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Re: Strength & Fitness 2016
« Reply #875 on: April 15, 2016, 01:28:31 PM »
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress! I am focusing on powerlifting right now so my goals will center on the big three. By the end of 2016 I am hoping for:

Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)

Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)

Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)

We'll see if I can pull these numbers off!

Awesome numbers! I'm at a lower baseline, but hoping to make similar gains in strength. Out of curiosity, do you have any opinions on the use of a weight lifting belt for squats / deadlifts? I sense that it would help me lift more weight but I wonder if I would be improving other muscles/capabilities by forcing myself to do without, even if it makes the numbers suffer a bit.

Lagom

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Re: Strength & Fitness 2016
« Reply #876 on: April 15, 2016, 02:07:26 PM »
Oh goodness, I forgot to post my own goals while patting myself on the back for my recent progress! I am focusing on powerlifting right now so my goals will center on the big three. By the end of 2016 I am hoping for:

Bench: 225->255 (my worst lift by far, so this is probably a "reach" goal, alas)

Box Squat: 395->455 (I have to exclusively box squat these days because of hip issues)

Deadlift: 515->585 (my best lift, although progress has slowed noticeably since I've gotten to the 450+ mark)

We'll see if I can pull these numbers off!

Awesome numbers! I'm at a lower baseline, but hoping to make similar gains in strength. Out of curiosity, do you have any opinions on the use of a weight lifting belt for squats / deadlifts? I sense that it would help me lift more weight but I wonder if I would be improving other muscles/capabilities by forcing myself to do without, even if it makes the numbers suffer a bit.

Thanks! I used to be such a weakling it's been so gratifying to make this progress. I started using a belt when I got to 300-350+ on the squat/deadlift (a little earlier with the squat) and it definitely helps. When used correctly, you'll find it easier to keep your core tight and stable and it can also protect against injury (e.g. losing tightness can be more dangerous as the weights get bigger). I still do a lot of beltless work to continue building my core strength (as far as I know as a non expert, that's the main thing a belt might hinder), but usually it's for higher reps at around 60-75% of my 1RM and also with variations like deficit deadlifts, good mornings, safety squat bar, etc.

Good luck and happy gains! :)

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Re: Strength & Fitness 2016
« Reply #877 on: April 15, 2016, 06:34:55 PM »
Hello, hello. I joined the tail end of the 2015 thread with ridiculous goals that made me hate everything. I swore I wouldn't set fitness goals for myself again or join the 2016 thread.

I am terrible at keeping my word to myself.


Sometime around 2000, give or take a couple years, I made the first New Year's Resolution that I ever kept long-term:
Never again make a New Year's Resolution!




In fitness news, I skated the entire way from the bikeshop home today (about 12 miles), first time I skated so far since I moved in with my fiancee over a year ago.

And now I suddenly recall a post in this thread from probably months ago.....

Bakari

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Re: Strength & Fitness 2016
« Reply #878 on: April 15, 2016, 06:51:18 PM »

Here it is!

Oh wow thank you for all the quick and useful advice!  I have my work cut out for me here......I am hoping if I strengthen my back I may help with the spine instability. PT kind of tried to do this to no avail, but I wasn't ever really thrilled with the exercises.  The hip flexor is fine now but I know I am prone to tight hips, so this is one thing I do regularly work on.  One knee doesn't track quite correctly (skeletal) which got me to quit running years ago, but it's less of an issue on the bike.  Both knees complain a bit when hiking and mountain biking, sometimes road biking if I do a lot of climbing, but it's not too bad.  As long as I ease into things and ice when I do too much, it's manageable. 
...

Recently I've just been doing a selection of PT exercises for my knee & hip (always try to do those a couple times a week), and then a half-assed attempt at core strengthening via pilates & general strengthening via sworkit.  The latter is not working, mostly from a motivation standpoint.  I do best with a clearly defined simple workout where I don't feel like I'm wasting my time.

I have two main challenges:

1) When I have time to work out, I choose the bike, always....


2) Working out goes hand in hand with a risk of injuries by definition.  After the past couple of years I've had, where attempts at injury prevention have resulted in causing injuries that kept me off the bike, I'm going to err on the side of gentler exercises that may not make me as strong / serve as much of a cross training purpose, but won't hurt me themselves.  If I were a pro cyclist, I would have trainers & support and yeah I'd lift heavy weights.  But, it's just me in my basement, and I know where my priorities lie -- on the bike.

...


By injury prevention I mean to have a semi-balanced body and to develop some protection against overuse injuries - not, say, get so muscular that it'll help protect me when I inevitably come off a horse or a bike.  I just worry that a desk job (although I do have a standing desk!) + a ton of biking will result in some imbalances that will cause issues down the line.  Although most of my injury prevention approaches have just resulted in injuries...

A bad deadlift is what caused a lot of my injuries, so that's off the table.  I know that I am "wrong" in my reaction to this.  I 100% believe that deadlifts are important.  I also 100% admit fault for the injury -- I did everything I could to try to teach myself proper form in my garage but I'm sure I made a mistake.  I'm also sure I was predisposed to the injury and the deadlift was just the straw that broke the camel's back.  However, unfortunately, I'm not going back to weight lifting.  This spine injury has been one of the worst things I've ever dealt with (given that I'm a young healthy person who absolutely depends on being active outside to stay sane).  It's been two years and I don't think I'm ever going to be back to normal.  I'm never deadlifting again.








I don't know why this didn't occur to me back then when I responded to this!?


Skating!!!!!


Its almost kind of just like cycling, but (unlike cycling), it is very much a lower back exercise.  But not in a progressive resistance way, but in a gentle core stability kind of way.  Enough to be a little sore the next day if you aren't used to it, but not so much to ever cause a spine injury (unless of course you get hit by a car! but that risk is there on the bike too...)

I'll have to send fallstoclimb a PM, haven't seen her(?) in this thread since those posts on page 12

horsepoor

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Re: Strength & Fitness 2016
« Reply #879 on: April 16, 2016, 04:58:59 PM »
I completed the Robie Creek half marathon today!  Still waiting on my chip time, but I was somewhere around 2:20 - official chip time in 2:19:50; within seconds of my 2014 time.  I'd stated 2:10 as my goal at the beginning of the year, but I'm pretty pleased with my performance and felt I managed the hills really well, despite, you know, running hills much at all this spring.  This is a TOUGH course that is basically 8.5 miles uphill, and then a crazy downhill most of the rest of the way to the finish line.  I find that adding at least 10 minutes to flat course time is about right, though I just saw on the race website that some freak ran this in 1:13 back in the '80s.  But anyway.  It is done, and I'm not sure if I'm going to run Zeitgeist this fall or not.  The long runs are well, long, and they kind of eat into my weekends, and I've gotten a little bored with spending >1 hr at a time running.

But anyway.  I'll just be walking and riding this week, then start back with my kettlebell next week.  No running for me until the end of the month, and then it will be shorter distances for awhile.
« Last Edit: April 16, 2016, 08:13:40 PM by horsepoor »

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #880 on: April 17, 2016, 09:35:32 AM »
My days here in Baja are almost done, so I decided to crank up the pace of my (mostly) daily 5k run...to see where I am at. I left Casa Snow at daybreak to "beat the heat" of the day...and managed to gut out a 23:20. One of my goals of the thread is to break 20 minutes for 5k. This will be tough...though I may have a chance if I eliminate hills (there are a few doozys on my route here) and give it a go on a track...I have a nice one with a bouncy rubber surface close to my place in Vancouver. But I can't help feeling that trying to knock over 3 minutes off what I did this morning may be TOO MUCH for me. Ah well, it was certainly a "stretch goal" to begin with.


hudsoncat

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Re: Strength & Fitness 2016
« Reply #881 on: April 18, 2016, 06:28:28 AM »
Weekly Check-in... I managed 4 runs, a swim, strength work twice and a lovely 10  mile bike ride. I had to cut my long(ish) run on Sunday short by two miles. Severe calf pain. Not sure if it was just too soon after the half still (though I've felt really good otherwise), the bike ride Friday evening (I've only had the bike out twice and both times were 6 or less miles), the lower body strength work, or the several hundred stairs climbing up and down a monument on Saturday. Likely a combination of those things. I sit here this morning with sore calves and slightly unsure how much rest I will need. I'm not very good at resting, but I also don't want this to become an on-going thing.

Horsepoor: Great job on the half! That sounds like a tough one, I'm certainly impressed.

JoRocka

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Re: Strength & Fitness 2016
« Reply #882 on: April 18, 2016, 12:02:21 PM »
Post weekend check in!!!!

I'm behind on my cutting- I was hoping to be closer to 160 at this point- I'm still hanging out high at 167- which is irritable to me to say the least.
Last week kind of sucked
Monday- Lift/Dance
Tuesday- Day
Wed- Dance
Thursday - nothing
Friday- Lift/Dance/Cardio Kick Box Class
Saturday- Lift/Dance/Dance gig
Sunday- Dance

I need to fit more cardio in there- which means- running- or stair master- but UGH REALLY. I can't. I hate cardio. But I need to drop a more weigh faster- and that means less food and more cardio.

I'm feeling moderately good about my lifts despite the cutting.  Hardest thing last week were my rack pulls- those just felt tortuously heavy and only 250#. Boo.
Oh well.

I have some weird foot pain causing me grief- I am attempting to work that out- but we'll see. Goal is to hit 150 by May 13th- I'm not hopeful- but I'm going to try.

karaishere

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Re: Strength & Fitness 2016
« Reply #883 on: April 18, 2016, 01:07:22 PM »
Hey everyone! I haven't checked in for a couple of weeks again. Out house is a sea of boxes at this point. So much to pack...where did it all come from??

I'm still hitting my strength/cardio/mobility twice a week. I ran/walked my first 5k race since my knee injury on Saturday! Not a PR, but also not my slowest 5k, so I'll take it. The Saturday before that I went on a 5 mile hike. I'm struggling on maintaining the eating healthy, but have so far maintained my weight. We are packing to move across the country and the stress is getting to me. Sometimes I just don't care what's for dinner and just go for whatever is around. Ironically, we are also trying to eat up what's in the house before we leave...probably doesn't help my healthy eating.

OH, and I can officially do crossfit again!! I'll be looking for a new box after we move and/or setting up a garage gym (I drool over those wall rigs that fold flat...). Hooray for using barbells again!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #884 on: April 20, 2016, 09:35:16 AM »
I've been off my game and beating myself up a bit. :/ But I have had activity in my life every day since Saturday and that's making me feel better.
Saturday: Hashing with the Sacramento Hash House Harriers
Sunday: Hot Yoga
Monday: Bike ride and squats/lunges/hack squats/leg extensions at the gym

Yesterday I rode my bike to the softball field with DH. His work had a recreational game and as a spouse I'm allowed to play too if I want! :) I've never played softball, I've never even swung a bat. DH taught me how to catch a ball with a mitt on and then gave me some swinging pointers. When we got there they had enough people already so I was just a sub, which was fine by me. Somehow someone had to leave to pick up his kids and another guy got ejected(he didn't mean too, it was mostly an accident, no one was super upset about it, he felt bad...) and next thing you know I'm up to bat! :eek: I watched the ball fly past me on the first throw, it was a good throw so I got called for a strike. Someone else on our team yelled, "that's what it looks like, swing at it next time!" Lol. When the next pitch came I hit the ball! And then stuttered for a second and sprinted for first, I got called out by a fraction of a second. :/ It was so close though! I was pretty proud and fortunately our whole team was really bad so no one was upset about me being bad too. I had to play catcher for an inning and that was not as fun, fortunately I didn't have to do much, we actually got the other team on 3 outs pretty quickly. After that the one guy came back and filled back in and I didn't play anymore but I'm pretty happy with how my first game went.

monstermonster

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Re: Strength & Fitness 2016
« Reply #885 on: April 20, 2016, 10:07:12 AM »
I've been seriously off my game due to a combination of jetlag/schedule. Last week I ran 4 times and hit the gym for weight training twice despite two cross-country trips. Not perfect, but better than nothing considering the circumstances.

I flew in on Sunday afternoon and I've just gone on one 3 mile run and nothing else. I'm having trouble fitting the gym into my schedule today, and it's going to be 87 degrees after work, a bit hot for a run. How do you get motivated when your schedule is crazy?

JoRocka

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Re: Strength & Fitness 2016
« Reply #886 on: April 20, 2016, 10:35:57 AM »
How do you get motivated when your schedule is crazy?

I work 4 jobs (job number 5 starts on Sunday!) I treat my gym time like you would treat a cancer check up appointment.
Not the dentist appointment.

I'm missing that ONLY if it's an emergency- and I have a plan for rescheduling it (not just - I'll get to it whenever) Like- this Friday- I'm working Friday night (I don't work every Friday- it' flip flops with Saturday) so some nights I'm at the gym on Friday- some nights I get up early Saturday morning to get to it.

Make a plan. Stick to the plan. Schedule it- and ALWAYS pack your bag.

You can do it!!! 

mm1970

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Re: Strength & Fitness 2016
« Reply #887 on: April 20, 2016, 01:15:26 PM »
Gosh, haven't checked in at all in a long time.

I've been doing pretty well.  I have a dual-goal:
Lose a few pounds that found me in Feb/March
Get stronger

With that in mind, I made up a schedule for my workouts.  Now, generally I swim 2x a week at 5:30 am, and work in other stuff around that.  But it's SUPER hard for me to get up that early (4:40 am) every day.  And I rarely feel like working out.

However - I've been doing pretty good.  Schedule is this:
Sunday - walk with friend
Monday, Weds, Friday, Saturday - PiYo (it's a workout program that I first did in 2014, and my coworker told me how great my butt looked, so I figured - why not?  It's all body-weight exercises.  It's kicking my butt.)
Tues/Thurs: swim 30 laps at the pool (~42 min)

So I'm attaching my March and April so far.  Not bad.

My challenge is just keeping going without getting discouraged.  I have *goals* but they are hard.  So how much do I want to work for my goals?  At the basic level, I want to be healthy and fit.  I've got that one down.  Further past that, I'd like to *look* good too.  The challenge here is that I'm almost 46, and short and stocky. I *cannot* compare myself to my friends.  Most of my friends are short and thin or tall and thin, and I just don't have those genetics.  I have loose belly skin from giving birth at 42, loose skin on my thighs, and cellulite (which I've had forever).  I have a little extra fat at my belly that I didn't have before the second kid.  I put a LOT of effort into exercise and diet and the fact of the matter is, it will take EVEN MORE to get rid of that stubborn few pounds.  And HOW MUCH do I want that?

(It's also hard living in CA where health, fitness, and looks are so emphasized.  I have a friend who LOOKS GREAT. She's a few years younger than me, and has a small build.  She told me recently "I work very hard to look like this", and listed her workouts, which were literally half of my workouts.  It's depressing to think that my effort doesn't really show.  She admittedly has a body that responds quickly to exercise.)

My niece found fitness a couple of years ago and it's her new religion (she lost 90 pounds at first). I remember being that way the first time I lost a bunch of weight.  And she's always posting things about #goals, etc.  Trying to be encouraging, but sometimes it comes off as hard-ass (it's our family personality).  I try to gently suggest that it's good to be encouraging but not everyone has the same goals.  (She recently broke her state's record for squat and dead lift, after only starting to lift heavy a year ago).

Anyway, those are my struggles. On the flip side, in week 3 of PiYo and I can do a lot more regular pushups than when I started.  Week 1, started doing on my knees about half way through.  Week 2, only did the last set on my knees.  We'll see what I do on Saturday! (It's a particular 37 minute workout that I'm talking about.)

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #888 on: April 20, 2016, 03:02:40 PM »
Gosh, haven't checked in at all in a long time.

I've been doing pretty well.  I have a dual-goal:
Lose a few pounds that found me in Feb/March
Get stronger

With that in mind, I made up a schedule for my workouts.  Now, generally I swim 2x a week at 5:30 am, and work in other stuff around that.  But it's SUPER hard for me to get up that early (4:40 am) every day.  And I rarely feel like working out.

However - I've been doing pretty good.  Schedule is this:
Sunday - walk with friend
Monday, Weds, Friday, Saturday - PiYo (it's a workout program that I first did in 2014, and my coworker told me how great my butt looked, so I figured - why not?  It's all body-weight exercises.  It's kicking my butt.)
Tues/Thurs: swim 30 laps at the pool (~42 min)

So I'm attaching my March and April so far.  Not bad.

My challenge is just keeping going without getting discouraged.  I have *goals* but they are hard.  So how much do I want to work for my goals?  At the basic level, I want to be healthy and fit.  I've got that one down.  Further past that, I'd like to *look* good too.  The challenge here is that I'm almost 46, and short and stocky. I *cannot* compare myself to my friends.  Most of my friends are short and thin or tall and thin, and I just don't have those genetics.  I have loose belly skin from giving birth at 42, loose skin on my thighs, and cellulite (which I've had forever).  I have a little extra fat at my belly that I didn't have before the second kid.  I put a LOT of effort into exercise and diet and the fact of the matter is, it will take EVEN MORE to get rid of that stubborn few pounds.  And HOW MUCH do I want that?

(It's also hard living in CA where health, fitness, and looks are so emphasized.  I have a friend who LOOKS GREAT. She's a few years younger than me, and has a small build.  She told me recently "I work very hard to look like this", and listed her workouts, which were literally half of my workouts.  It's depressing to think that my effort doesn't really show.  She admittedly has a body that responds quickly to exercise.)

My niece found fitness a couple of years ago and it's her new religion (she lost 90 pounds at first). I remember being that way the first time I lost a bunch of weight.  And she's always posting things about #goals, etc.  Trying to be encouraging, but sometimes it comes off as hard-ass (it's our family personality).  I try to gently suggest that it's good to be encouraging but not everyone has the same goals.  (She recently broke her state's record for squat and dead lift, after only starting to lift heavy a year ago).

Anyway, those are my struggles. On the flip side, in week 3 of PiYo and I can do a lot more regular pushups than when I started.  Week 1, started doing on my knees about half way through.  Week 2, only did the last set on my knees.  We'll see what I do on Saturday! (It's a particular 37 minute workout that I'm talking about.)

Setting realistic expectations for your body type is so important! I'm glad you understand that. It is one I still struggle with, I am tall and building muscle has been a bit of struggle for me, my limbs are so long so 1 lb of muscle on me isn't as impressive as 1 lb of muscle on a shorter person. Time is the biggest struggle, I want 3 week results, even 6 week results! But in actually I'm going to new several years to achieve what I'm after.

The amount of work is important too, but honestly it's diet that is the hardest part. Adding exercise will make you healthier, and fitter, and it's definitely necessary if want to add lean muscle/"tone" but if you want to be skinnier that comes from diet. :/ "eating healthy" isn't really enough either, calories in vs. calories out will always be the basis, your body is tricky too and loves homeostasis so it will do things to try to get you to stay the same weight if it's happy there. This is why ending a diet so often leads to weight gain, your body will fight back and make you extra hungry or extra lethargic(or both) to try and fight the imbalance in calories.

Bottom line, enjoy the process, don't do anything too extreme, appreciate where you are each and every day. :)

hudsoncat

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Re: Strength & Fitness 2016
« Reply #889 on: April 21, 2016, 06:54:23 AM »
How do you get motivated when your schedule is crazy?

For me, I put it on my calendar like any other appointment. I talk a lot of with my students (college) about how what they really value is what they spend their time doing and to do a calendar check. Are you scheduling time for the things that you say are important to you? So I decided I should probably practice what I preach. I work a job with weird hours and A LOT of hours, especially at certain times of the year (I'm looking you months that start with the letter 'A'), So I just look at my calendar each weekend and schedule in my workouts for the next week. That means I sometimes work out in the morning, some times in the evening. But having it planned when I am going to do it helps me a ton in making sure it gets done.

It also helps that DH is my accountability buddy when motivation is flagging. Whether it working out together (well, at the same time) or sometimes just knowing he got his workout in already and I need to do mine, an accountability buddy does help.

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #890 on: April 21, 2016, 09:46:56 AM »
It's amazing how "in tune" with your body you become once who have fully committed to the health and fitness journey. I've been back from my Mexico trip for 4 days now. During my 3.5 weeks there I only lifted weights 3 times - basically one fully body session per week. But the cardio though...TONS. My Fitbit says I either ran/beached walked just shy of 100km for the week of April 3 - 9. The other weeks were only slightly less. Now, having upset the nice balance of cardio/weights I had going before my trip...and with what the "mirror" suggested...I figured I came home a bit lighter...and a bit weaker. Bingo. About 4 pounds less and my first weight session days ago had me struggling to hit those few final reps I was nailing about a month ago.

So back in Vancouver, with my awesome gym just around the block...time to resume my previous program...build up what strength I can (with ample cardio work too) until JUNE when everything shifts to my outdoor pursuits for the Summer. A series of half marathons start in June too - my IT Band issue in my right leg is much improved...but it is still present. Annoying.

And got some paddling in yesterday after garden work was done - 2016 total now 20/500km. Long way to go. :)

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Re: Strength & Fitness 2016
« Reply #891 on: April 21, 2016, 10:21:08 AM »
It's been a while since I checked in, but I've been going at it hard.  Bulking is going well, I'm up to 186lbs and feel great. 

I've had to slow down a little while progressing on deadlifts.  I'm increasing by 5lbs per week not instead of 10.  Up to 290 for 3 reps. 

Hit a milestone yesterday on weighted dips. +45lbs hanging from my waist for 3x5 reps.  Cranked them out easily, and haven't had any shoulder issues which makes me happy.

I'm getting LASIK done next Friday, so I'm supposed to take one week off the gym, which works out well for me.  I do 8 weeks on, 1 week off lifting and it falls perfectly at the end of a cycle.

jordanread

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Re: Strength & Fitness 2016
« Reply #892 on: April 21, 2016, 11:26:44 AM »
All right. Something weird happened. There is a way of categorizing body weight movements as either strength or skill. Some, like pushups, pullups, and squats, are considered strength based. The best definition I can come up with is that the category is used to determine what particular thing will be the primary cause of failure when doing those. When you hit that wall while doing pushups, it's usually because you don't have the strength to continue. When trying to do a handstand pushup (or a handstand) it's usually a lack of skill (or balance) that screws you up. And when I say you, I totally mean me. That has been an interesting way of looking at things, and definitely changes my focus when doing those specific workouts. Anyway, to the weirdness, I'm still doing wall pushups (which seem ridiculously easy), and during my last set of 50, about 30 in, my left arm started shaking a bit. I didn't lose any strength, it was just an involuntary shake. Didn't think much of it, and hit my progression standards with perfect form, just a bit of effort to stop the shaking. Two days later, my freaking left tricep has been extremely sore. I'm backing off my intensity (not doing a full week's worth of workouts 3X/week) for this week. It was just a bit strange. Oh, and even without drinking, even with the fact that when I wear my compression shirt my belly is pretty flat (not sucking in, just flexing it), I still can't touch my damn knees to my forehead with shoulderstand squats. Stupid. I know I'm getting stronger, but the perceived lack of progress could be frustrating. I'll of course keep at it, and the frustration isn't phasing me, but still...I want a damn six pack :-) Maybe the more regular workouts will make that happen. I know my diet is not ideal, but right now I'm pretty much going ERE style, and I'm focused on the cost instead of the quality.


I hope it isn't too late for me to join.

Not too late at all. I'll get you added to the tracking post momentarily. Welcome to the gauntlet!!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #893 on: April 21, 2016, 12:20:44 PM »
All right. Something weird happened. There is a way of categorizing body weight movements as either strength or skill. Some, like pushups, pullups, and squats, are considered strength based. The best definition I can come up with is that the category is used to determine what particular thing will be the primary cause of failure when doing those. When you hit that wall while doing pushups, it's usually because you don't have the strength to continue. When trying to do a handstand pushup (or a handstand) it's usually a lack of skill (or balance) that screws you up. And when I say you, I totally mean me. That has been an interesting way of looking at things, and definitely changes my focus when doing those specific workouts. Anyway, to the weirdness, I'm still doing wall pushups (which seem ridiculously easy), and during my last set of 50, about 30 in, my left arm started shaking a bit. I didn't lose any strength, it was just an involuntary shake. Didn't think much of it, and hit my progression standards with perfect form, just a bit of effort to stop the shaking. Two days later, my freaking left tricep has been extremely sore. I'm backing off my intensity (not doing a full week's worth of workouts 3X/week) for this week. It was just a bit strange. Oh, and even without drinking, even with the fact that when I wear my compression shirt my belly is pretty flat (not sucking in, just flexing it), I still can't touch my damn knees to my forehead with shoulderstand squats. Stupid. I know I'm getting stronger, but the perceived lack of progress could be frustrating. I'll of course keep at it, and the frustration isn't phasing me, but still...I want a damn six pack :-) Maybe the more regular workouts will make that happen. I know my diet is not ideal, but right now I'm pretty much going ERE style, and I'm focused on the cost instead of the quality.


I hope it isn't too late for me to join.

Not too late at all. I'll get you added to the tracking post momentarily. Welcome to the gauntlet!!

I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)

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Re: Strength & Fitness 2016
« Reply #894 on: April 21, 2016, 01:34:31 PM »
I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)

That's the weird thing: I wasn't going to failure, and I wasn't going fast. The difficulty of a 5 second pushup (2 seconds down, 1 second hold, 2 seconds up) is part of what I like so much about CC (can you imagine the strength required to do a perfect form one handed pushup super slowly? And it would look bad ass). I definitely triggered muscle growth. The other strange thing is that it was only one more rep than what I've been doing. I've been holding steady at one rep short of progression until I get some of the other exercises to progression standards. Every week I've worked out (not as regularly as I wanted...see earlier post), I've done 2 sets of 50 and 1 set of 49 (on purpose, so I can track in the app I use), and Monday I did 3 sets of 50. That's part of why it was so weird. I did use a different wall, so maybe I was off with my foot placement or something.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #895 on: April 21, 2016, 03:26:15 PM »
I was taught that you can train muscle endurance, strength, speed, and volume. Speed could correlate to "skill" and it sounds like you just bumped into an endurance issue. The good news is, if you are training to failure (as you did) even at super easy levels you can still trigger muscle growth. You can get really science-y on the various types of muscle fibers involved in each aspect but training to failure is the known method to develop bigger muscles. :)

That's the weird thing: I wasn't going to failure, and I wasn't going fast. The difficulty of a 5 second pushup (2 seconds down, 1 second hold, 2 seconds up) is part of what I like so much about CC (can you imagine the strength required to do a perfect form one handed pushup super slowly? And it would look bad ass). I definitely triggered muscle growth. The other strange thing is that it was only one more rep than what I've been doing. I've been holding steady at one rep short of progression until I get some of the other exercises to progression standards. Every week I've worked out (not as regularly as I wanted...see earlier post), I've done 2 sets of 50 and 1 set of 49 (on purpose, so I can track in the app I use), and Monday I did 3 sets of 50. That's part of why it was so weird. I did use a different wall, so maybe I was off with my foot placement or something.

A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.

Not so weird, in my opinion.

jordanread

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Re: Strength & Fitness 2016
« Reply #896 on: April 21, 2016, 03:30:39 PM »
A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.

Not so weird, in my opinion.

Well I definitely suck at sleeping, but now that you mention it, I did drop my rest between sets from 1:30 to 1:00. Hmmm.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #897 on: April 22, 2016, 08:50:33 AM »
Add me to the recent struggles with crazy schedules group! DH is my usual trainer/gym helper, and he has been working 12's in addition to going to classes for... let's see... 10 days now. Oh, and they're night shift, so I can't very well smash about weights outside our bedroom while he's asleep during the day. And there was a bit of craziness leadup to that in its own right. This both means more is on my plate with non-fitness life responsibilities, but also that to do workouts, it's all on me. I usually have DH tackle wrestling the barbell out of our 100 year old house in order to use it. Well, okay, putting it back in is really the hard part! DH and I did end up hitting on a metcon that works pretty well but doesn't kill me so thoroughly that I can't put away equipment and take care of everything else needed in life. So it is a "good enough" solution for the time being. Trying not to let perfect be the enemy of good!

Right now, I'm figuring if something has to give, I would prefer it be exercise than diet. So if I have to choose between cooking a whole chicken and doing a workout, I'll pick the chicken. Better for my health (I respond really strongly to dietary factors), but will certainly slow my fitness goals. Luckily, I get plenty of "low and slow" movement in my job and daily life (nurse = what is a chair?)

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Re: Strength & Fitness 2016
« Reply #898 on: April 22, 2016, 12:48:12 PM »

Setting realistic expectations for your body type is so important! I'm glad you understand that. It is one I still struggle with, I am tall and building muscle has been a bit of struggle for me, my limbs are so long so 1 lb of muscle on me isn't as impressive as 1 lb of muscle on a shorter person. Time is the biggest struggle, I want 3 week results, even 6 week results! But in actually I'm going to new several years to achieve what I'm after.

The amount of work is important too, but honestly it's diet that is the hardest part. Adding exercise will make you healthier, and fitter, and it's definitely necessary if want to add lean muscle/"tone" but if you want to be skinnier that comes from diet. :/ "eating healthy" isn't really enough either, calories in vs. calories out will always be the basis, your body is tricky too and loves homeostasis so it will do things to try to get you to stay the same weight if it's happy there. This is why ending a diet so often leads to weight gain, your body will fight back and make you extra hungry or extra lethargic(or both) to try and fight the imbalance in calories.

Bottom line, enjoy the process, don't do anything too extreme, appreciate where you are each and every day. :)
The especially hard part about diet is the lack of leeway the older you get. I already eat a clean diet and maintain a reasonable calorie level. Unfortunately, experience has taught me that I have very little leeway if I want to lose those 5 pounds.

For example, at the same calorie level... Lower carb > smart carb > a few cheats

The only way I get reasonable results has been when I have completely eliminated all cheats for a month.  Not even a cheat a week.  That means, no alcohol, no wheat, no sugar.
(Am I willing to give up wine, chocolate, and bread for 45 years? Ummm...)

All else (calories) being equal, keeping my "heavy carbs/ starches" to only beans, brown rice, oats, corn, potatoes beats allowing the occasional glass of wine or piece of bread.
And reducing these carbs to 1 serving a day (maybe 2) works even better.

I've been fiddling around with various combinations, but those are what work.  It's a bummer really.

I have a friend who has always been fit and trim, works out a lot - walking, weight lifting.  She's 72.  After 70, she gained 15 pounds, put her maybe 5 pounds overweight.  She talked to her doc, and he said "Um, you are 70".  On one hand, a few extra pounds is good at that age, as it helps you weather illness better.  I lost 8 pounds due to stomach flu, it wasn't pretty.

In addition to her 1.5 hours a day of workouts, she added a 2x a week HIIT class, and that got 10 pounds off of her.  (She was already reducing her calories to about 1200-1300 a day).

JoRocka

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Re: Strength & Fitness 2016
« Reply #899 on: April 22, 2016, 12:53:20 PM »
A million factors to go into why you could or could no do a "lift" on one day versus another. Or why one extra rep seemed to lead to more fatigue than expected. (But if you were "shaking" you were certainly at failure! (and it could have been failure of one particular type of muscle tissue vs another, which is why you were still "strong" enough to continue the set)) If we all progressed in a straight line we'd have super human strength by now! ;) Could be lack of recovery, not enough fuel in the tank, not enough sleep in general, taking a shorter rest period, etc.

Not so weird, in my opinion.

I agree with Eat.Train.Yoga.Love- any number of things- down to the amount of carbs you did or did not have. Removing rest space- all these things matter.   As tough as we are- we are susceptible to the smallest of swings.
And its' all okay!
Well I definitely suck at sleeping, but now that you mention it, I did drop my rest between sets from 1:30 to 1:00. Hmmm.