Author Topic: Strength & Fitness 2016  (Read 402400 times)

use2betrix

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Re: Strength & Fitness 2016
« Reply #1450 on: September 23, 2016, 02:11:08 PM »
Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.

use2betrix

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Re: Strength & Fitness 2016
« Reply #1451 on: September 23, 2016, 02:25:06 PM »
Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.

The great thing about filters is they can mask my incredibly white skin lol.

Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?

I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.

Also on the #pasty hype train over here!

My powerlifting numbers started reasonable then climbed a bit. My deadlift a ton but mostly cause I hadn't done it regularly since high school. I think it also caused my hernia so I'm back to not doing it again haha. I did so much squats, rack pulls, etc, that gave me a great base for deadlifts. My bench had always been strong, and my squats always weak. My all time PR's (I don't really max anything) are 275x10 on bench, 355x6 on squats, and 475x6 on deadlift (with the trap bar)

As for diet, it's pretty much flawless haha. I do go out to a nice dinner with the wife once a week or every other week, and we have ice cream once a week (sometimes twice lol)

That being said, other than that I eat 6 perfectly planned, measured/weighed meals each day. Right now I'm having about 3300 calories on non lifting days and 3500 on lifting days. I just transferred projects and my new project is far more physically demanding. I've lost 5 lbs in the last 3 weeks. It's good cardio though which I need because I neglect cardio terrible. I work 60-70 hrs a week so it's hard enough to get my workouts in.

We have the same breakfast every day and alternate between two dinners. We also have shakes at 8 am and 6 pm (or post evening gym)

For our noon and 3 pm we alternate between a handful of different meals, but eat the same one at noon and 3 to make the cooking easier.

Compliments to my wife for putting all of this together, and for doing 100% of the meal prep, grocery shopping, and waking up at 5:30 to make me breakfast before work. I tell her about how many calories we want and macro break downs then we work together to make the numbers right. She basically eats 50% what I do. Odd that it works out that way. She doesn't work so she enjoys the cooking because it keeps her busy.

Here's our meal plan, kind of confusing, but ask if you have any questions. There are some things I'd like to change but haven't yet. Sitting at about 195lbs right now. We've also eliminated some of the meals below lately. Mostly the paleo ones since I really only do that when I'm trying to lose weight.

Ps this whole post was sent from my phone so cut me some slack on the format, grammar, etc.


Chicken Stir Fry
8 oz Chicken - 368 calories, 8g fat, 68g protein
1/4 cup cooked veggies - 22.5 calories, 3.75g carbs, 0.75g protein
3 Tbsp stir fry sauce - 45 calories, 12g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 647 calories, 8g fat, 64g carbs, 71g protein
   ** (lunch/3pm) 323 calories, 4g fat, 32g carbs, 35g protein

Cheesy Chicken & Rice
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
1/8 Diced onion - 8 calories, 1.75g carbs, 0.25g protein
1/4 can corn - 70 calories, 0.875g fat, 14.875g carbs, 1.75g protein
1/4 can Cream of Chicken - 90 calories, 6g fat, 7.5g carbs, 2.25g protein
1/4 cup cheese - 110 calories, 9g fat, 1g carbs, 6g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 766 calories, 22g fat, 73g carbs, 64g protein
   ** (lunch/3pm) 383 calories, 11g fat, 36g carbs, 32g protein

Honey Chipotle Chicken
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
2 Tbsp honey - 230 calories, 34g carbs
1 Tbsp ketchup - 20 calories, 5g carbs
1 Tbsp chipotle adobo - 10 calories, 1g carbs, 0.5g fat
1/2 cup mashed sweet potatoes - 124.5 calories, 29g carbs, 0.3g fat, 2.3g protein
   ** (lunch/3pm) 660.5 calories, 6.8g fat, 69g carbs, 54g protein
   ** (lunch/3pm) 330.25 calories, 3.4g fat, 34.5g carbs, 27g protein









Creamy Chicken w/ Spaghetti Squash (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
Sliced mushroom - 15 calories, 2g carbs, 2g protein
1/4 Diced onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup Sliced Carrot - 7 calories, 2g carbs, 1g protein
1/4 cup Celery - 5 calories, 0.5g carbs, 0.5g protein
1/4 cup Coconut Milk - 17.5 calories, 1.125g fat, 2g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 640.5 calories, 16g fat, 58g carbs, 75g protein
   ** (lunch/3pm) 320 calories, 8g fat, 29g carbs, 37g protein

BBQ Chicken Salad (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1 cup Romaine lettuce - 8 calories, 0.1g fat, 1.5g carbs, 0.6g protein
1/4 diced tomato - 8.75 calories, 0.75g carbs
2 tbsp red onion - 8 calories, 2g carbs
2 tbsp BBQ sauce - 70 calories, 18g carbs
3 Tbsp ranch dressing - 120 calories, 4.5g carbs, 10.5g fat, 1.5g protein
1 cup sweet potato - 180 calories, 41g carbs, 0 fat, 4g protein
   ** (lunch/3pm) 763 calories, 18g fat, 68g carbs, 75g protein
   ** (lunch/3pm) 381 calories, 9g fat, 34g carbs, 37g protein

Orange Chicken & Veggie Stir Fry (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1/2 cup bell pepper - 20 calories, 4g carbs
1/2 cup diced Zucchini - 10 calories, 0.1g fat, 1.9g carbs, 0.68g protein
1/4 onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup OJ - 27.5 calories, 6.5g carbs, 0.5g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 653 calories, 8g fat, 64g carbs, 73g protein
   ** (lunch/3pm) 326 calories, 4g fat, 32g carbs, 36g protein






Burgers
5 oz burger – 200 calories, 8.75g fat, 30g protein
1 cup lettuce – 10.1 calories, 2.3g carbs, 0.1g fat, 0.6g protein
2 Tbsp ranch dressing – 80 calories, 3g carbs, 7g fat, 1g protein
3 Tbsp ketchup – 60 calories, 15g carbs
   ** 350.1 calories, 20.3g carbs, 15.85g fat, 31.6g protein
   **  305.05 calories, 17.65g carbs, 12.3g fat, 31.6g protein 
Chicken Parmesan
4 oz chicken - 182 calories, 4g fat, 34g protein
1/2 cup penne - 180 calories, 1g fat, 27g carbs, 5g protein
1 cup marinera - 160 calories, 6g fat, 26g carbs, 4g protein
1/4 cup mozzarella - 80 calories, 6g fat, 1g carbs, 8g protein
   ** 602 calories, 19g fat, 54g carbs, 51g protein
   ** 301 calories, 9g fat, 27g carbs, 26g protein

Breakfast
2 lg. eggs – 180 calories, 2g carbs, 14g fat, 12g protein
1 cup egg whites – 100 calories, 20g protein
1Tbsp ICBINB Light – 40 calories, 4g fat
3 pcs cinnamon raisin ez. bread – 240 calories, 54g carbs, 9g protein
2 Tbsp. apple butter – 60 calories, 16g carbs
   ** 620 calories, 72g carbs, 18g fat, 41g protein
   ** 310 calories, 36g carbs, 9g fat, 20.5g protein

Banana
Medium size – 105 calories, 27g carbs,

Coffee
Carmel Machiatto 1 Tbsp – 35 calories, 6g carbs, 1.5g fat

Steel Cut Oats
1/4 cup dry - 150 calories, 2g fat, 27g carbs, 5g protein

Whey Protein
1 scoop – 120 calories, 3g carbs, 1g fat, 24g protein


BSN Protein
1 scoop – 200 calories, 15g carbs, 6g fat, 22g protein

 Nitro Tech Protein
1 scoop – 160 calories, 4g carbs, 2g fat, 30g protein

DAILY AVERAGE:
Example of non-workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
   1/4 cup (uncooked) steel cut: 150 calories, 27g carbs, 2g fat, 5g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Non Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
Dinner: 350.1 calories, 20.3g carbs, 16g fat, 31.6g protein

Total for non workout days: 3298 calories, 293g carbs, 82g fat, 328g protein
           : 1649 calories, 146.5g carbs, 41g fat, 164g protein

Example of workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
            1 Banana: 105 calories, 27g carbs
Dinner: 602 calories, 19g fat, 54g carbs, 51g protein

Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
           : 1752.5 calories, 163.5g carbs, 41.5g fat, 171g protein
« Last Edit: September 23, 2016, 02:28:02 PM by use2betrix »

Lagom

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Re: Strength & Fitness 2016
« Reply #1452 on: September 23, 2016, 02:41:58 PM »
Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.
« Last Edit: September 23, 2016, 02:43:29 PM by Lagom »

Primm

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Re: Strength & Fitness 2016
« Reply #1453 on: September 23, 2016, 06:06:24 PM »
Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.

use2betrix

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Re: Strength & Fitness 2016
« Reply #1454 on: September 23, 2016, 06:19:52 PM »
Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.

since your goals seem to be primarily strength/powerlifting related, I think that diet is a bit less important than if you "wanted to be jacked" lol.

That being said, it still plays a big part, and if you want to focus on lowering bodyweight and increasing muscle, it's literally 100% lifting and 100% diet, there's no way to split it up for importance. If I had to choose my path for fitness the next 30 years, I'd probably say 70% diet 30% training. Food is more important than any drug or anabolic substance ever. Without it there's nothing, and getting it in check makes the biggest differences ever.

If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.

2Birds1Stone

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Re: Strength & Fitness 2016
« Reply #1455 on: September 23, 2016, 07:12:09 PM »

If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.

This is so true!! Diet is 90% of progress after you get to a certain lean body mass.

I didn't touch cardio for example until 14 months into my weight loss journey, by then I was down ~70lbs. Progressive overload (5x5, Layne Norton's PHAT, Smolov/Smolov Jr, etc) for weight lifting and just tracking calories/macros before IIFYM even existed as an acronym.

I agree about food being more important than drugs too. I compete in the INBF/OCB and the USAPL, and am lifetime drug free. I know plenty (and I mean tons) of guys at my gym who are on stuff, and many have been for years who can't get to a physique that is even remotely as impressive as the open lineup at a drug free physique competition.

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.

Yes, it's a marathon not a sprint. The after pic is from my second contest season in 2011. I was 295lbs in December of 2007 and was down to 172lbs by Nov 2009. Took me right around 2 years to drop the weight, averaging ~1-1.1lbs a week for 104 weeks! It taught me a lot about delayed gratification and budgeting (calories).....and it's AMAZING how much of that caries over to personal finance :)

Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.

I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.

Don't worry about losing weight. Losing some fullness might trick you into thinking you lost muscle, but to lose true muscle tissue takes a lot. You would be surprised as to how lean you can get and not lose almost any muscle as long as your training is properly planned and you get adequate protein.

Lagom

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Re: Strength & Fitness 2016
« Reply #1456 on: September 23, 2016, 08:14:35 PM »
I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.

That's still very solid at your weight, but I'm most impressed by how fast your total has gone up. Were you at a 1300+ total in the past? Apologies if I missed a backstory post on that. +95lbs in 6 weeks at your level of strength is crazy progress if not (though impressive either way!).

redbird

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Re: Strength & Fitness 2016
« Reply #1457 on: September 26, 2016, 09:17:49 AM »
Now that I've settled into my new apartment, I can finally get back on the fitness thing.

I am still a newbie at fitness and I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike, so I used the fancy stationary bike in my apartment's gym that has a whole bunch of different settings. I put it on the "rolling hills" setting and rode it for 4.5 miles. I picked that specifically because that's about the distance, roundtrip, to my local library. The setting was fairly appropriate too.

It was rough for a newbie like me. My legs feel like Jello now. Gonna have to train myself up! Probably a good thing since I need to buy a bike lock before I actually set out for the library at some point in the future anyway.

Northwestie

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Re: Strength & Fitness 2016
« Reply #1458 on: September 26, 2016, 10:12:32 AM »
Saturday  - 5.5 mi one-way, 5300 ft gain - 2 hrs, 50 minutes to tag the peak.

Sunday - 10 pitches up to 11a.

Friggin' I'm beat today.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #1459 on: September 26, 2016, 11:08:14 AM »
Ran my first official 10K this weekend. (I've run the distance before in training/longer races, but never run a 10K race). Clearly I'm not back up to my best considering that I have run a faster 10K in the middle of a half marathon. However, the race was fun, the pace felt hard, but not unsustainable and I finished third in my age group!

Completed all my runs last week, though they were slower and one was shorter than planned. Worked on adding additional sets to the Myrtl routine for my hips. I plan to get back on my bike this week after a couple weeks off. Excited for a new week!

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Re: Strength & Fitness 2016
« Reply #1460 on: September 26, 2016, 12:19:05 PM »
My husband pointed something out, and now I'm very happy. So, many years ago (14 ish) I was in a pretty bad car accident and really messed up my neck. It greatly improved through PT and so forth, but I've always had pretty bad posture of my upper back and neck as a result. Since working so much at lifting this year, my posture is massively improved. Pretty sure it's a combination of posterior chain strength (particularly from deadlifts) and improved mobility from when I was working up to my front rack position.

Anyway, it wasn't what I was aiming for when I set out, but it's a pretty great development!

redbird

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Re: Strength & Fitness 2016
« Reply #1461 on: September 27, 2016, 05:46:28 PM »
I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike
I got a bike last year after having not ridden for ~15 years....and within a month did a 19ish mile charity ride. And I am not in great shape. Riding a bike is surprisingly...I don't want to say easy, but doable. Just don't try to go faster than you're comfortable doing and you'll survive

Wow. I'm not sure if I can feel comfortable to do 19 miles within a month like you did. Congrats!

It's partly a fitness thing and partly confidence building. I don't have much experience riding bikes on a road because as a child, I was never allowed to thanks to overprotective parents. I did all of my bike riding in parks, trails, etc. The roads I would have to ride on are 30mph roads max, but the one road is single lane each direction, a bit curvy, and no shoulder or sidewalk whatsoever. That road is very, very traffic light, but I still worry about it.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #1462 on: September 28, 2016, 06:14:08 AM »
I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike
I got a bike last year after having not ridden for ~15 years....and within a month did a 19ish mile charity ride. And I am not in great shape. Riding a bike is surprisingly...I don't want to say easy, but doable. Just don't try to go faster than you're comfortable doing and you'll survive

Wow. I'm not sure if I can feel comfortable to do 19 miles within a month like you did. Congrats!

It's partly a fitness thing and partly confidence building. I don't have much experience riding bikes on a road because as a child, I was never allowed to thanks to overprotective parents. I did all of my bike riding in parks, trails, etc. The roads I would have to ride on are 30mph roads max, but the one road is single lane each direction, a bit curvy, and no shoulder or sidewalk whatsoever. That road is very, very traffic light, but I still worry about it.

Like AerynLee said, you might be surprised at how quickly your bike fitness grows. I was able to build bike mileage much quicker than I expected. Remember, no rule says you have to go fast.

As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.

Also, don't be afraid to take the lane. You have full right to the lane of traffic you are riding in. I'm not sure why, but I find that when I ride 2-3 feet left of the white line rather than hugging it, people slow down more and give me more room. It's not about being a nuisance, it's about being seen. You can always move over to let them pass once they have slowed down and you know they are aware of your presence.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1463 on: September 29, 2016, 11:36:04 AM »
As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.
As a traffic safety professional person, I'd highly encourage both getting a light for front AND back and leaving them on steady and not blinking. People feel that the blinking makes the "more visible" but in fact it's dangerous for folks with photo-sensitive epilesy and studies have shown drivers recognize steady lights more. The new lights are so efficient it doesn't harm your battery life much to have it on a steady setting.

Reason to get a front light? Majority of bike/car crashes do not have to do with the car overtaking the bike, making a rear light far less important than a front light. A front light will illuminate you when you're not being light up by a car's front lights (this is why reflectors are actually fairly effective.)

Okay, can you tell I used to teach traffic safety for bikes? Excited you're getting confident on a bike!

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Re: Strength & Fitness 2016
« Reply #1464 on: September 29, 2016, 11:40:02 AM »
In my fitness progress, I think I need to do more cardio. I've fallen off the running wagon preferring to do weight lifting/strength training, HIIT, barre classes, and yoga. I'm in good shape, but I think I'm losing on the stamina front.

I have been consistently pulling in 1 hour of training daily. Feeling pretty good about that. Trying to keep the daily workouts up through the end of the year. One day at a time.

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Re: Strength & Fitness 2016
« Reply #1465 on: September 29, 2016, 11:41:48 AM »
In my fitness progress, I think I need to do more cardio. I've fallen off the running wagon preferring to do weight lifting/strength training, HIIT, barre classes, and yoga. I'm in good shape, but I think I'm losing on the stamina front.

I have been consistently pulling in 1 hour of training daily. Feeling pretty good about that. Trying to keep the daily workouts up through the end of the year. One day at a time.

That's awesome! I am way more lazy than you. However, if you believe running involves being on a wagon, I'm pretty sure you are doing it wrong.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1466 on: September 29, 2016, 11:50:14 AM »
That's awesome! I am way more lazy than you. However, if you believe running involves being on a wagon, I'm pretty sure you are doing it wrong.
It would be SO MUCH easier if it were on a wagon. Stupid running, it's just so slow and inefficient compared to pedaling & having wheels turn. Then I go kayaking, though, and running feels efficient in comparison to that.

Jordan, I'm mainly motivated by the fact that since Classpass is a flat rate, if I go every day, it brings the marginal cost down per class. I like to see how low I can get it. Best thus far is $2.82/class. Mustachian fitness gamification!


hudsoncat

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Re: Strength & Fitness 2016
« Reply #1467 on: September 29, 2016, 11:53:12 AM »
As for being nervous, I'd encourage you to get a blinky light for the back. I was very nervous riding on the roads at first. We ride a lot of country roads. Narrow, people driving ridiculous speeds, hills, curves, blind spots... maybe it is a false sense of security, but I felt much safer once got a blinky light. I've actually had several people slow down and compliment me on having it, because they were able to see me better.Might help you feel more comfortable too. They are pretty cheap.
As a traffic safety professional person, I'd highly encourage both getting a light for front AND back and leaving them on steady and not blinking. People feel that the blinking makes the "more visible" but in fact it's dangerous for folks with photo-sensitive epilesy and studies have shown drivers recognize steady lights more. The new lights are so efficient it doesn't harm your battery life much to have it on a steady setting.

Reason to get a front light? Majority of bike/car crashes do not have to do with the car overtaking the bike, making a rear light far less important than a front light. A front light will illuminate you when you're not being light up by a car's front lights (this is why reflectors are actually fairly effective.)

Okay, can you tell I used to teach traffic safety for bikes? Excited you're getting confident on a bike!

Interesting! Both my front and back lights have blinky and non-blinky options. I usually put the back on blinky (always) and the front on blinky (Daylight) or steady (night). Sounds like I might need to revise that.

redbird

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Re: Strength & Fitness 2016
« Reply #1468 on: October 04, 2016, 04:19:43 PM »
Thanks for the suggestions on the bike lights! I will probably buy some soon and try that!

I did walk the route today that I would bike on. Honestly it was probably a little more dangerous to walk than it would be to bike because of the complete lack of sidewalks and it being pedestrian-unfriendly for that one road I was talking about. But I was still fine to walk on it, so I feel better about biking on it next time.

For fitness in general, yesterday I started 5BX. That combined with biking/walking feels like a good fitness regimen for me to be on. I'm really excited about it so far.

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Re: Strength & Fitness 2016
« Reply #1469 on: October 06, 2016, 01:33:32 PM »
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.

Looks like I'll be doing a lot more unilateral work for the time being!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1470 on: October 06, 2016, 02:30:32 PM »
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.

Looks like I'll be doing a lot more unilateral work for the time being!

I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.

*although husband and I had casual discussions about this over the weekend...

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1471 on: October 06, 2016, 02:35:41 PM »
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.

Looks like I'll be doing a lot more unilateral work for the time being!

I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.

*although husband and I had casual discussions about this over the weekend...

That's why I really like this particular book. It's co-authored with 3 doctors (2 OBs and a PT- all practicing, not research only). It's very evidence based so far, and it goes through month by month. As far as how I'll approach it, it will definitely depend on the pregnancy- you never know just how exhausted/nauseated/strong you will be.

Luckily, I don't do any sports involving serious risk (horse riding, luge, etc) or major center of gravity (ie, cycling) issues. Nor do I do things at a competitive level. The biggest thing about what you can safely do during pregnancy is heavily dependent upon what you can do *before* your pregnancy. And that of course coupled with how you're feeling and tolerating exertion, and assuming you have a medically normal-risk pregnancy.

Lots of unknowns, but that's why I want to go in as healthy as possible- give myself the best chances in light of all that.

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Re: Strength & Fitness 2016
« Reply #1472 on: October 06, 2016, 02:40:37 PM »
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.

Looks like I'll be doing a lot more unilateral work for the time being!

I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.

*although husband and I had casual discussions about this over the weekend...

We have people in this exact thread (although I shouldn't be surprised...TTC when done right is quite cardio intensive) doing similar. And I'm totally okay with sidetracking things for a bit. EY...what did you learn? Do you have resources or links? It will be very much appreciated by some here, I'm sure *cough cough Bakari (because I will not type SO's username...again, but I do love you :P)* people would be interested. Don't tease them!!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1473 on: October 06, 2016, 02:41:52 PM »
Checking in! So I've been working through the book "The Pregnant Athlete" with the pre-conception routine outlined in there. One of the main pre-ceonception focuses is on unilateral exercises. HOLY COW I had no idea I had such major asymmetries in my strength. Ex, there's a condition exercise she calls "Dot Hops" which is a double legged plyo-hop forward/backward, then side to side, then single leg plyo-hops forward/backward and then side to side. The goal is 30 seconds each. On my right leg, I made it to about 20 seconds (this was after a pretty intense workout already, in my defense). On the left? 10 seconds and I even fell once.

Looks like I'll be doing a lot more unilateral work for the time being!

I have never been pregnant, and do* not intend be anytime soon. I am part of lots of fitness communities, I know and/or see women who are very active while pregnant including overhead squats even. I just assumed that meant it's all good and that can be done. Just this summer though I went through a 2 hour lecture on prenatal yoga and learned all sorts of things I didn't know and now I'm scared to death of fitness activities while pregnant... or at least a little bit. Hormones do all sorts of crazy things and you have way higher blood volume! Obviously you know that, but I'm interested in how you choose to approach your fitness as you move forward with TTC.

*although husband and I had casual discussions about this over the weekend...

That's why I really like this particular book. It's co-authored with 3 doctors (2 OBs and a PT- all practicing, not research only). It's very evidence based so far, and it goes through month by month. As far as how I'll approach it, it will definitely depend on the pregnancy- you never know just how exhausted/nauseated/strong you will be.

Luckily, I don't do any sports involving serious risk (horse riding, luge, etc) or major center of gravity (ie, cycling) issues. Nor do I do things at a competitive level. The biggest thing about what you can safely do during pregnancy is heavily dependent upon what you can do *before* your pregnancy. And that of course coupled with how you're feeling and tolerating exertion, and assuming you have a medically normal-risk pregnancy.

Lots of unknowns, but that's why I want to go in as healthy as possible- give myself the best chances in light of all that.

Very cool, I'll have to check the book out!

We have people in this exact thread (although I shouldn't be surprised...TTC when done right is quite cardio intensive) doing similar. And I'm totally okay with sidetracking things for a bit. EY...what did you learn? Do you have resources or links? It will be very much appreciated by some here, I'm sure *cough cough Bakari (because I will not type SO's username...again, but I do love you :P)* people would be interested. Don't tease them!!

And I need to re-read my prenatal lecture...

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Re: Strength & Fitness 2016
« Reply #1474 on: October 06, 2016, 02:43:40 PM »
And I need to re-read my prenatal lecture...

And post the results!!

Lagom

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Re: Strength & Fitness 2016
« Reply #1475 on: October 07, 2016, 09:02:41 AM »
And I need to re-read my prenatal lecture...

And post the results!!

This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.


Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1476 on: October 07, 2016, 09:16:06 AM »
And I need to re-read my prenatal lecture...

And post the results!!

This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.

Thank you! So glad to hear personally from someone who lifted through pregnancy. Did she use just a standard weight belt? Did it sit comfortably below the baby bump, or did she have to stop using it fairly early?

And congrats on the upcoming little one =)

Lagom

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Re: Strength & Fitness 2016
« Reply #1477 on: October 07, 2016, 05:05:43 PM »
And I need to re-read my prenatal lecture...

And post the results!!

This is one of those things that I think you'll get conflicting input on, but personally, I think it's pretty safe to do many things, as does our doctor. My wife is 8 months pregnant, and while she is no longer feeling up to anything besides brisk walks, she continued powerlifting (our exercise of choice) for about the first 6 months. Slowly, she stopped benching (this was the first thing cut out at something like 3 months), and then deadlifting, but mostly due to body mechanics reasons with a growing abdomen. Doc was totally on board with everything as long as she kept the weights more moderate (re: no maxing out), and transitioned away from exercises that stressed the lower back over time (this was more for her health than the baby's). Belt squats are a pregnant woman's best friend. Most of the benefit of a squat with almost no lower back stress! I don't claim to be an expert, but this all went without incident for us, to provide at least one data point in favor.

Thank you! So glad to hear personally from someone who lifted through pregnancy. Did she use just a standard weight belt? Did it sit comfortably below the baby bump, or did she have to stop using it fairly early?

And congrats on the upcoming little one =)

Thanks! Forgive me for the lack of clarity, I wasn't referring to a weightlifting belt, which she did have to stop using, although this wasn't really an issue since she stayed pretty far below her 1RM when lifting.

For the belt squats, there are special belts from which you can hang dumbells or kettlebells. The setup requires either an intentionally designed platform, a relatively hard to find (as far as I can tell) weight machine, or (and I would not recommend this when pregnant), the somewhat sketchy approach of standing with a foot each on two box squat boxes. Thus you can squat to depth without the weights hitting the floor. We're lucky enough to have a gym equipped with a belt squat machine, which made this especially safe and easy.

If that's not an option, I would say split squats or goblet squats would probably be the best choices later in the pregnancy. I think my wife used the bar until something like 4-5 months, after which she felt too much discomfort in the lower back.

21runner

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Re: Strength & Fitness 2016
« Reply #1478 on: October 08, 2016, 08:49:49 AM »
I have a new development and wanted to add to this thread! I work at a bank and sit at a desk all day long. However, I'm a very active person outside of the bank. Everyone in the accounting department that I'm in has recently decided on doing a challenge at work which requires all of us to get up once every hour during the day (not all at once obviously) and walk up and down the stairs as much as you can. After Week 1, everyone is still in on the challenge! I did 32 laps up and down the stairs (jogging) yesterday. I can feel it today. And it feels good.

redbird

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Re: Strength & Fitness 2016
« Reply #1479 on: October 08, 2016, 02:11:37 PM »
Last week (September 26) I started my more serious fitness journey. Since then I have walked/biked 37.25 miles plus started a daily 5BX routine. I don't actually have a scale so I have no idea how much weight I've lost. But I'm already feeling stronger than I was before, so I'm proud of myself. :)

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Re: Strength & Fitness 2016
« Reply #1480 on: October 09, 2016, 03:22:45 PM »
Last week (September 26) I started my more serious fitness journey. Since then I have walked/biked 37.25 miles plus started a daily 5BX routine. I don't actually have a scale so I have no idea how much weight I've lost. But I'm already feeling stronger than I was before, so I'm proud of myself. :)
Good work. Scales are a poor measure of fitness and health anyway.

hudsoncat

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Re: Strength & Fitness 2016
« Reply #1481 on: October 10, 2016, 08:34:42 AM »
Checking in... four solid runs, a bike ride, and some hip work last week. I also ran a 'time trial' to check my pacing. I know my mileage volume is down a bit from my last couple half marathons, and the time trial showed me I'm a little off in my pacing as well. No idea what that will mean for my time goals for my next half. But I have four weeks to get in solid training and sometimes that race day magic happens... so we'll see!

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Re: Strength & Fitness 2016
« Reply #1482 on: October 10, 2016, 12:20:41 PM »
Some coworkers in my area have started doing one minute mini work outs hourly. There's an empty area near us that will be turned into something else "soon" but a few of them started going over there and doing either planks, wall sits, or bridges for a minute. Everyone's good about starting quickly and going back to their desks as soon as we're done so it's not too disruptive. I'm trying to do planks because it's the last thing I need to work on for my current challenge. I can tell that doing a one minute plank multiple times a day is helping but I can also tell that something in my back is unhappy and may need stretching so I'm keeping an eye on that and will probably do something else for the next few one minute sessions. The group started off with three people, I think, and now it's a regular group of maybe ten? And not everyone does every hour, but you do what you can.

Goals:
Pass the FitRanX Level 1 test - working on the 90 second plank. On a good day I can do 60 seconds, which is better than the zero seconds I started with.
Do two pull ups - need to incorporate an assisted pull up into my routine. I know a way to do it, I just keep forgetting when I do my routine.
Lose 10 pounds - 8.2 down! I think I'm at my highest ever weight pre-pregnancy.

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Re: Strength & Fitness 2016
« Reply #1483 on: October 13, 2016, 03:35:08 PM »
I've been doing great on taking very long walks (45min-1hr per day), and doing some yoga every day. I've been doing less great this week staying on top of my weight lifting and met cons. I finally dragged myself out for the first time this week to lift. I was a floppy noodle. A moody, cold, floppy noodle. But I did it, so I guess that's what counts!

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1484 on: October 13, 2016, 04:43:07 PM »
I haven't been able to work out for over a month, now. I set my fitbit for 6k steps per day, and thats pretty much the limit. Spine problems. It blows monkey balls.

Though, I'm getting better at the PT stretches. I'll take it as a win.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1485 on: October 13, 2016, 05:08:42 PM »
I haven't been able to work out for over a month, now. I set my fitbit for 6k steps per day, and thats pretty much the limit. Spine problems. It blows monkey balls.

Though, I'm getting better at the PT stretches. I'll take it as a win.

You're still working out then, the goals just changed. =)

meerkat

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Re: Strength & Fitness 2016
« Reply #1486 on: October 13, 2016, 05:38:07 PM »
I haven't been able to work out for over a month, now. I set my fitbit for 6k steps per day, and thats pretty much the limit. Spine problems. It blows monkey balls.

Though, I'm getting better at the PT stretches. I'll take it as a win.

You're still working out then, the goals just changed. =)

This. And it's your Fitbit's fault for not being able to track the PT stretches.

I need to start refocusing on my goal of doing two pull ups. I came across this video (via Nerd Fitness) and I like the method shown there. I can't fully extend down like she did and hope to get up again, but I tried something like this today in the gym and basically started with sitting on my haunches, sort of, then pulling myself up with my upper body and assistance from the legs. I could barely do five, but I did some other stuff then came back and did four more, then other stuff, then five more. I figure it's the intro to the intro to the intro to being able to do an actual pull up, and I like it better than messing with the giant rubber bands.

Next day edit: so achy .... I didn't feel like I did much yesterday but I'm definitely feeling it today.
« Last Edit: October 14, 2016, 05:44:33 AM by meerkat »

redbird

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Re: Strength & Fitness 2016
« Reply #1487 on: October 17, 2016, 12:49:48 PM »
Early last week I did something to mess up my left ankle. I don't know WHAT I did, and that's the frustrating part. It's OK to walk, but I can't do anything else more strenuous than that on it. I can't jog/run, I can't do jumping jacks, anything that isn't walking that requires me to put weight on it. I thought it was minor enough to heal on its own, but it's a week later and it still is a problem. I might need to get it checked out.

My fitness goals have taken a dive since then, where I haven't done much. It's frustrating, because I got excited about doing the 5BX program. Now I can't. Until I get things sorted out, I guess I need to find some other fitness routine that won't cause me pain.

Anyone else ever run into physical issues and have to change up their fitness routine?

Sailor Sam

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Re: Strength & Fitness 2016
« Reply #1488 on: October 17, 2016, 09:57:49 PM »
Redbird, yup. I hurt myself all the time, because I'm weirdly fragile and stubborn. Thanks to my dodgy spine, I can no longer do some of the olympic style lifts. I'd love to do the Stronglifts 5x5 program, but I tested it out and the deadlifts just aren't happening. One resource I've found interesting and helpful is Kelly Starrets Mobility WOD. I'm not a crossfitter (because I would die), but I like the mobility aspect of the cult.

Meerkat: check out this article, from T Nation. It breaks down the pull up into smaller prepreatory moves. I've taught a lot of women how to do pullups, and they find the shoulder stacking is really helpful in getting progression. https://www.t-nation.com/training/real-women-do-pull-ups

hudsoncat

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Re: Strength & Fitness 2016
« Reply #1489 on: October 19, 2016, 08:53:41 AM »


That pretty much sums up how I've been feeling about running and working out in general this past week an a half. Hit all my workouts (both cardio and strength) but pretty much all of them were a trip on the struggle bus (except my bike ride, that was fabulous).  Today is a much needed rest day. Hopefully it resets my motivation too.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #1490 on: October 19, 2016, 09:33:31 AM »


That pretty much sums up how I've been feeling about running and working out in general this past week an a half. Hit all my workouts (both cardio and strength) but pretty much all of them were a trip on the struggle bus (except my bike ride, that was fabulous).  Today is a much needed rest day. Hopefully it resets my motivation too.

Yes, but don't forget, he looks like this now:



It's worth it! You can do eeet.

Plus, he did it all sustainable-like for Guardians: http://people.com/bodies/chris-pratt-reveals-how-he-got-ripped-the-healthy-way-this-time/

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Re: Strength & Fitness 2016
« Reply #1491 on: October 20, 2016, 10:55:19 AM »
Hit some of my goals before I went on vacation.

405 Squat, Actually got 425, 500 Deadlift, which puts me in the 1200lb Club, goal 3. Just have to get the Bench press and Overhead press up. Got 205 push press, but I want strict press. Bench was 295 before a week of drinking, not eating enough and bad sleep. We'll see how that stands tonight.

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Re: Strength & Fitness 2016
« Reply #1492 on: October 20, 2016, 11:04:31 AM »
I'm 0.4 pounds away from meeting my first weight loss goal. I also tried running on the treadmill for the first time in a while and hoo boy did it show. I think I ended up running (jogging/walking/jogging) a mile overall, which was much shorter than what I had been thinking when I originally started. It makes sense since I haven't been focusing on cardio lately, though.

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Re: Strength & Fitness 2016
« Reply #1493 on: October 20, 2016, 12:11:25 PM »
Have worked out for at least an hour (mix of lifting/cardio/HIIT/Barre) 18/20 days in October thus far. Feeling pretty good about that.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1494 on: October 21, 2016, 09:00:16 AM »
I'm posting following my last post because I feel like y'all might understand/have appropriate facepunches.

I've stopped running. Entirely.

It sucks because some of my goals for this year were running-related. But I'm just not enjoying running like I used to (I never enjoyed the act of running, but I enjoyed being alone with my thoughts while working hard and the concrete goals to work towards). It's raining and pouring and dark in Portland (I run outside), I just quit an epicly stressful political job, I'm starting my own business right now, and I'm really preferring taking fitness classes to running. Every time I have run, my body hasn't liked it, in small ways (knees or ankles.)

I know that some of us have seasons of life where we run, and some we don't. Should I try to make myself "pick back up" this most mustachian exercise type or should I just take a break, stay fit other ways, and come back to it in the spring?

I'm definitely not getting as much cardio without running - still riding my bike ~10-12 miles everyday just for errands, but that's barely cardio when it's start-and-stop city riding. Trying to make sure I mix up lifting with cardio, but I can already feel my lung capacity isn't as good as it was when I was running 10 miles/week. Considering starting to do stair running in my apartment building to help with the cardio.


Lagom

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Re: Strength & Fitness 2016
« Reply #1495 on: October 21, 2016, 10:28:14 AM »
I'm posting following my last post because I feel like y'all might understand/have appropriate facepunches.

I've stopped running. Entirely.

It sucks because some of my goals for this year were running-related. But I'm just not enjoying running like I used to (I never enjoyed the act of running, but I enjoyed being alone with my thoughts while working hard and the concrete goals to work towards). It's raining and pouring and dark in Portland (I run outside), I just quit an epicly stressful political job, I'm starting my own business right now, and I'm really preferring taking fitness classes to running. Every time I have run, my body hasn't liked it, in small ways (knees or ankles.)

I know that some of us have seasons of life where we run, and some we don't. Should I try to make myself "pick back up" this most mustachian exercise type or should I just take a break, stay fit other ways, and come back to it in the spring?

I'm definitely not getting as much cardio without running - still riding my bike ~10-12 miles everyday just for errands, but that's barely cardio when it's start-and-stop city riding. Trying to make sure I mix up lifting with cardio, but I can already feel my lung capacity isn't as good as it was when I was running 10 miles/week. Considering starting to do stair running in my apartment building to help with the cardio.

While I'm not saying running is unnecessary, by any means, if this anecdote helps... I haven't run as exercise for two years now (after doing so fairly regularly before). I am 100% powerlifting, with some sled pulls thrown in for conditioning. An interesting side effect of this has become apparent when riding my bike, in that my increased explosiveness makes the effort involved much lower. In other words, I can go farther and faster than before, with less effort, even if I'm a touch more out of breath at the end.

As for running specifically, I had to catch a train a couple months ago (missing it would have led to waiting around an hour) during rush hour in SF. An Uber literally would have taken longer than running the 3/4 mile to the station, so I ran. I was breathing quite heavily at the end, but somehow I managed a ~7 minute mile pace, maybe better (the run took about 6 minutes, including having to wait at multiple lights). While I'm not going to go win any marathons, I have to say I am pretty satisfied with that level of cardio fitness, especially since things like hiking are still trivial, regardless of distance or ruggedness. After all, I was struggling to break an 8 minute mile when I was a regular runner, although I could run for much longer periods without losing my breath.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1496 on: October 21, 2016, 10:30:06 AM »
MM, I think it's important to listen to your body and do what is working for you. Could you turn some of your bike riding into sprints for more cardio? I don't like running, I never have and I don't expect I ever will, so I'm not one to recommend it... YMMV.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1497 on: October 21, 2016, 10:42:46 AM »
Could you turn some of your bike riding into sprints for more cardio?
Eh, if you saw the type of bike I ride (think upright cargo bike beladen with heavy photography equipment) and the pace I go (think Sunday morning stroll) you'd see why sprints just aren't my thing. Biking for me is transportation not fitness, even when I do 65-100 mile rides, it's to get somewhere to camp or to have a nice day excursion. Also, in the city in the winter with only 1-4 miles between destinations, sprints just aren't really a thing- too many stop lights/signs/pedestrians/traffic.

Yea, I'm struggling with if this is my body vs my willpower. Part of the thing I'm realizing is that I was running as an alone-time mental health thing when I was working a hectic job that involved a lot of gladhanding and people time. Now that I'm working from home and mostly isolated in a 500sqft apartment all day, classes are nice because it's forced social time, even if it's not terribly social, I at least have to see other people.


EngineerYogi

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Re: Strength & Fitness 2016
« Reply #1498 on: October 21, 2016, 10:58:10 AM »
Yea, I'm struggling with if this is my body vs my willpower. Part of the thing I'm realizing is that I was running as an alone-time mental health thing when I was working a hectic job that involved a lot of gladhanding and people time. Now that I'm working from home and mostly isolated in a 500sqft apartment all day, classes are nice because it's forced social time, even if it's not terribly social, I at least have to see other people.

That sounds like the important piece. Are there Orange Theories near you that are on classpass? I've heard of them and they are cardio oriented fitness classes, maybe that would fit your needs? Otherwise, I'd just let it go for now. Running is not mandatory for cardiovascular health.

monstermonster

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Re: Strength & Fitness 2016
« Reply #1499 on: October 21, 2016, 11:01:41 AM »
That sounds like the important piece. Are there Orange Theories near you that are on classpass? I've heard of them and they are cardio oriented fitness classes, maybe that would fit your needs? Otherwise, I'd just let it go for now. Running is not mandatory for cardiovascular health.
There's an orange theory SO CLOSE to me, but they're not on classpass. I should force them to be.

There's quite a few cardio oriented classes on classpass, I should probably just make it a point to integrate more of those in while I'm in a running-hating stage.