The Money Mustache Community

General Discussion => Throw Down the Gauntlet => Topic started by: jordanread on December 31, 2016, 01:43:05 PM

Title: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:05 PM
Welcome to the 3rd Annual Strength & Fitness Gauntlet, for 2017!

As usual, I will create a tracking post to list out all of the goals, a resource post for...well, resources, a goal description post so that you can look at all the awesome things your fellow Mustachians are aiming for, and some extra stuff I'm doing for the gauntlet this year. Those will eventually be in their own comment (one of the reserved ones below). I will also move the resources and description posts from last year and include those as well. All stuff that is new to this year will be at the top, and will be marked with a .

I am still working on a surprise for you all (it's gonna be kinda cool, if I do say so myself), but for now, I'm just going to post the basics, so those of you who are familiar with the gauntlet can get a jump on entering your goals.

This thread has been a success for the last two years, and it keeps getting better. With growth comes a little bit of pain, and the fun thing is that any 'pain' that was experienced was always just stuff taken a bit out of context, and everyone has moved on and continued kicking ass. This thread was initially designed as just a place to publicize your goals, and maybe do some check-ins, but it's become so much more than that. It's now a place to share ideas, ask questions, post progress/technique photos, find suggestions on how to deal with difficult circumstances, how to figure out what program is needed to reach your goals, how to make fitness an awesome and sustainable part of your life, identify and overcome hurdles, stay on track and get some accountability, and get a view into alternate viewpoints of strength and fitness. I do think that the mention of finding diet specific threads for nutrition questions as it relates to S&F has prevented some flame wars. I may even wind up doing a general Sister-Thread to this one, just so that people can get pointed to the right place for those questions. Nutrition is a very important part of S&F, but it's also very dependent on each individual.

The Guidelines

Advice, whether solicited or not, is always welcome so long as it remains constructive.
Friendly ribbing/face punches are okay by default, but if you aren't okay with that, just say so, and it won't happen (and it's never personal).
If a comment rubs you the wrong way, say so, and we'll get that figured out.
I will do my best to keep this thread on track throughout the year. To that end, I created a public calendar (ICS File (https://calendar.google.com/calendar/ical/dtc1ofepar9ooeh4vugqttfkko%40group.calendar.google.com/public/basic.ics)) with a quarterly reminder to update. Feel free to import this into your calendar application of choice.

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


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

I didn't post this as early as I did last year, so the new year starts tomorrow. Get ready to kick ass, increase health/stamina, and be sexier!

Thanks again for joining, as you are the ones who make this a success.
Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:15 PM
Participants
ParticipantGoals
jordanread
  • Practice slackline >= 80% of park visits/opportunities
  • Perform Convict Conditioning 'Good Behavior' workout > 45 weeks
  • Complete 25m slackline without falling (stretch goal - make it look super easy, embrace nonchalance)
  • Achieve/Maintain <= 18% body fat
  • Joint outdoor activities >= 48 weekends
TightFistedScot
  • Master Parallel V-Sit to Handstand transition
  • Squat 1RM/315lbs
  • Bench (paused) 1RM/258lbs
  • Enter benchpress powerlifting competition
  • Improve handstand form
  • Improve muscle-up form
Lagom
  • Bench 1RM/265lbs (Stretch: 285lbs)
  • Squat 1RM/425lbs (Stretch: 455lbs)
  • Deadlift 1RM/565lbs (Stretch: 585lbs)
meerkat
  • Pass the FitRanx Level 1 test
  • Lose 10 pounds
  • 1 set/2 pullups/chinups
MsPeacock
  • Complete >= 3 sprint triathlons
  • Avoid overtraining
  • Find and consistently follow training plan
  • Increase open water training
  • Develop and follow consistent running program
  • If required, get a running coach
  • Lose >= 5lbs/fat
horsepoor
  • Lose >= 12lbs of fat
  • Deadlift 1RM/185lbs
  • >= 3x/week cardio
  • >= 2x/week strength
  • Run 10k <= 1:00:00 (Stretch: <= 54:00
Well Respected Man
  • Goal
  • Don't die
  • <= 15% body fat
  • Maintain <= 15% body fat
  • Increase body weight while maintaining <= 15% body fat
  • >= 4x/week cardio
  • >= 4x/week strength (weight)
  • Consistently track cardio and weight training
  • Track calories and macros if struggling with weight or body fat %
  • > 2x/week vegan/ethical meals
AcftW
  • Bulk to >= 215lbs
  • 1 set/5 rack pulls @ 455lbs
  • 1 set/5 weighted chinup @ 90lbs
  • 1 set/5 weighted dips @ 90lbs
cincystache
  • <= 34" waist
  • Lose >= 20lbs of fat
  • 1 set/40 pushups
k_to_the_v
  • Make fitness a habit
  • Identify sustainable amount of drinking
  • Reduce screen time
Hedge_87
  • Train to be AWESOME
  • Run 1 mile <= 7:00
  • Identify program to follow
  • Log workouts
  • Track nutrition (macros, calories)
  • Military press 1RM/155lbs
  • Bench press 1RM/225lbs
  • Squat 1RM/315lbs
  • Deadlift 1RM/395lbs
westtoeast
  • Run >= 3x/week
  • Weight training >= 3x/week
  • Stretch consistently
  • Lose >= 2" around waist
  • Run >= 4 miles comfortably
  • Use >= 12lb weights for training
CCCA
  • >= 4,000,000 steps annually
  • >= 5000 pullups annually
  • >= 12,000 pushups annually
  • Consistent bouldering
  • Bouldering at >= v5
  • Lose >=10lbs of fat
  • 1 set/1 bar muscle up
  • 1 set/1 (each arm) one arm pullup
hudsoncat
  • Run 10K <= 1:04:55
  • Run Half Marathon <= 2:17:40
  • Increase consistency in hill and speed work
  • >= 1000 miles cycling annually
  • >= 60:00 non-cardio/week
  • Clean up diet
  • Complete Sprint Triathlon
Mezzie
  • 5/set >=10 shoulder press @ 10lbs
  • 5/set >=10 chest press @ 20lbs
  • 5/set >=10 lat pull-down @ 55lbs
  • 5/set >=10 smith machine @ 30lbs
  • 5/set >=10 hamstring curl @ 100lbs
  • 5/set >=10 quad machine @ 20lbs
  • Swim >= 30:00 non-stop
  • >= 1:00:00 freedom chair on uneven ground
  • Maintain CA High School Flexibility standards
  • Lose >= 4lbs of fat
  • Workout >= 3x/week annually
serious_pete
  • Earn Brazilian Ju Jitsu blue belt
  • Increase running
  • Increase yoga
Friar
  • Maintain <= 200 lbs body weight
  • 3 sets/10 pullups
  • Continue improving patellar tendinosis via physio
  • >= 1:00 third-world squat daily
  • >= 1x/month hiking
LifeHappens
  • Do SOMETHING Active >= 1x/day
Bracken_Joy
  • Meet daily minimums 365 days/annually
  • Do SOMETHING physically active daily
kellyincville
  • Cardio >= 4x/week
  • Weights >= 3x/week
  • Yoga >= 3x/week
  • >= 4.2mph treadmill workout
  • 1 set/1 chin up
  • Increase flexibility to reach toes with knuckles
  • Maintain flexibility
boarder42
  • <= 185lbs body weight
  • Achieve/maintain <= 15% BF
  • 1 set/20 pullups
  • Walk >= 3x/week for >= 15:00
  • Increase ab definition (Miotactic crunches, cat vomit, low BF%)
  • Increase arm definition
kaleidoscopicalkris
  • Find & commit to strength training program
  • Eat cleaner
  • Consistently track nutrition stats
  • Hike >= 2x/month
Overflow
  • Run 5K <= 18:00
  • Drink >= 4 bottles of water/day
  • Run >= 13 miles at once by May
  • Compete in Spartan Beast Race May
  • >= 2:30:00 intense activity/week
  • Build pullup bar
  • 1 set/10 pullups
Mongoose
  • Lose >= 11%/bodyweight of fat
  • 1 set/10 pushups
  • Complete C25K program
  • >= 6000 steps/day
  • >= 10000 steps/day
AerynLee
  • Drop >= 20lbs of fat (STRETCH: By 05/29/17)
  • Complete >= 7 Obstacle Course Races without dying
  • Get stronger
  • Increase tone and visibility of muscles
  • Take >= 3,267,300 steps
Le Barbu
  • 1 set/5 squat @ 360lbs
  • 1 set/5 deadlift @ 445lbs
  • 1 set/5 press @ 145.2lbs
  • 1 set/5 bench @200lbs
  • Run 800m <= 2:30
monstermonster
  • Deadlift 1RM/118lbs
  • Back squat 1RM/118lbs
  • Bench press 1RM/100lbs
  • Complete 1/2 Marathon
  • Yoga >= 100:00:00
  • >= 5x/week working out
  • Bike > 2,518 miles
  • Do full splits
2Birds1Stone
  • Deadlift 1RM/625lbs
  • Squat 1RM/495lbs
  • Bench 1RM/365lbs
  • Compete in >= 1 USAPL Powerlifting meet
  • Complete 1/2 Marathon
  • Complete Lake Placid Ironman (70.3) <= 8:00:00
  • Complete >= Imperial Century Ride
  • Swim >= 1 mile open water
  • Run 1 mile <= 7:00
  • Run 5K
  • Run 10K
  • Set new PR for Sprint Triathlon
  • Cycle >= 25MPH for >= 1:00:00
  • Drop >= 25lbs by 5/9/2017
  • Bodyweight <= 200lbs by 9/10/2017
  • Maintain >= 175lbs Lean Body Mass
tallen
  • Achieve <= 15% body fat
  • Bench press 1RM/225lbs
  • Squat 1RM/305lbs
  • Deadlift 1RM/365lbs
LWTG
  • 1 set/10 pullups
  • 1 set/10 deadlift @ bw
  • 1 set/10 squat@ bw
  • Bench 1RM/bw
  • Complete 1/2 marathon <= 2:00:00
  • Mountain bike >= 50x
  • Mountain bike >= 500 miles
golden1
  • Strength training >= 2x/week
  • Run >= 2x/week
  • Stretch daily
  • Push ups >= 5x/week
  • Planks >= 5x/week
  • Consistently rest 2 days/week
PowerMustache
  • Perfect form front fold
  • Perfect form deep squat
  • Perfect from cross legged/straight back
  • Perfect form relaxed straight legs/straight back
  • 3 sets/8 pullups
  • 3 sets/8 ring pushups
  • 3 sets/8 ring dips
  • >= 3x/week yoga
  • >= 1.5x/week bodyweight fitness (annual avg)
SachaFiscal
  • >= 2x/week strength training
  • >= 2x/week cardio
  • Physical activity when on off days from above
  • Develop daily yoga/meditation routine
  • Stretch/foam roll during TV time
  • Eat health >= 6x/week
  • >= 1 set/1 Pilates push up
2300
  • Follow sleep rules >= 95% annually
  • >=3x/week strength training >= 80% annually
  • Strength data trendline moving up
  • Injuries will not prevent continuing some kind of training
adizb
  • >= 1 bike ride to work
  • Run mile <= 9:00
  • Lose 20lbs of fat
  • 1 set/5 wide grip pullups
  • 1 set/? benchpress @ 250lbs
flan
  • >= 3000 pushups
  • Run >= 100 miles
  • Lose >= 1" off waist
Travis
  • Run 2 miles <= 15:00
  • 65 pushups <= 2:00
  • 70 situps <= 2:00
  • Hold plank for >= 5:00
PerpetualWanderlust
  • Run 10K in April
  • Acknowledge increased mirror lust monthly
  • 1 set/50 pushups
  • Increase flexibility to touch toes with no knee bend
Kerowyn
  • Complete Yoga Revolution
  • >= 100 hours of yoga
  • >= yoga 2x/week
  • Retrieve bike
  • Learn to use foam roller
  • Walk/Bike/Skate to next milestone in park
EngineerYogi
  • >= 30:00/day physical activity
  • Check in weekly
Trifele
  • 1 set/1 pullup
  • 1 set/5 pushups
bridget
  • >= 4x/week gym classes
  • >= 2x/month hiking
  • >= 1 new thing monthly
  • Branch out socially during fitness adventures
  • Reduce bread and cheese intake
  • Increase green and orange food intake
Cherry Lane
  • Join S&F Thread
  • Lose >= 2" in waist
  • Lose >= 2" in hips
  • Increase hip flexibility
  • Lower back PT exercises >= 5x/week
  • Bike commute >= 26x
  • Cardio >= 3x/week
NICE!
  • Lose >= 15lb of fat
  • Cardio >= 3x/week
  • Weekly pushups and squats
GT
  • Bike >= 183 days
headwinds
  • Climb >= 5000 v-points
  • Travel >= 2000 miles by foot
  • Travel >= 2000 miles by bike
  • 3 sets/5 benchpress @ BW
  • 3 sets/5 press @ 75% BW
  • 3 sets/5 squat @ 150% BW
  • 1 set/5 deadlift @ 200% BW
  • 5 sets/3 power clean @ 90% BW
  • >= 15:00 mobility work daily
brute
  • Weigh <= 265lbs
  • Squat 1RM/550lbs
  • Bench 1RM/405lbs
  • Deadlift 1RM/650lbs
  • Overhead axle 1RM @ 315lbs
  • Overhead log 1RM @ 315lbs
  • 400lb stone to 52" platform
  • No injuries
Maverick44
  • Lose >= 18lbs of fat
  • Pass next level of Krav Maga instruction training by May
  • Build up to 3x/week running
  • Run 5K <= 27:00
  • Stretch daily
  • Lower carb intake
  • Carb consumption primarily complex carbs
  • Decrease screen time
  • Hike >= 30x
Jakejake
  • Workout daily
  • Bike >= 3000 miles
  • Bike >= 55 miles in one ride
  • Achieve >=100 daily kettlebell swings @ 25lbs
  • 1 set/5 chinups
  • Complete C25K
Dub_The_Builder
  • Kick to handstand
  • 1 set/5 strict pull ups
  • Be comfortable shirtless
  • Run 5K <= 25:00
frugalwitch
  • Increase strength to achieve press handstand
  • Increase flexibility to achieve splits
Flyingkea
  • Increase mirror-lust
  • Kayak >= 1x/week
  • Identify nutrition plan and follow it
  • Bike >= 1x/week
  • Manipulate small human into staying in a stroller
  • Consistently walk with stroller
Izybat
  • Run >= 3x/week
  • Complete 10K 3/28/17
  • Run >= 4x/week from 06/2017
  • Complete half-marathon 10/8/2017
Bicycle_B
  • Run >= 130x
  • <= 30% body fat
SCUBAstache
  • Consult with physical therapist about back pain
  • >= 30:00/activity >= 4 days/week
  • Join local pool
  • 1 set/10 dead hang pullups
  • Sign up for open water race
  • Complete open water race
Drole
  • Lose >= 8lbs
  • <= 16% body fat
  • Full splits
  • Complete 30 day split program
  • Consistent ab work
  • Consistently perform Stretch Therapy Program
  • Run >= 3x/week
  • Run w/speed, hill or cross-training component-1x/week
  • Yoga >= 1x/week
  • Plank practice >= 3x/week
  • >=07:00 plank
  • Practice press handstand >= 1x/week
  • 1 set/10 Press Handstands
  • Bike to all nearby errands
  • >= 1 hike/month
  • Passeggiata >= 3x/week
  • Find slackline setup location
  • Practice slackline
  • Incorporate social activities in fitness
  • Consistent Keto Eating
andy85
  • Weigh <= 182 by June
Abooki
  • Workout daily
  • Gain ab definition
  • Increase muscle/decrease body fat %
  • Increase tone
Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:23 PM
RESERVED FOR EXPANSION
Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:33 PM
Resources

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

Logging/Tracking
By no means mandatory, or indicative of success of failure, logging does provide benefits. It saves one from needing to remember exactly how the last workout went, a way to track progress, a way to analyze your form, and a way to a tweak your program. Below are some different methods to meet these needs.
Workout Programs
Doing things in a haphazard way very rarely yields good results. There are a plethora of workout programs out there. This is going to contain free programs, and if someone shares a paid one that works, a link to that one as well. There are also books that contain programs, and I'll add those as well, based on recommendations and personal experience.
Motivation
Strength and Fitness is work. Sometimes it's hard work, other times it's fun. One thing that is certain is that the work needs to be consistently done for results to stay, or improve. This section contains different methods of motivation, including apps. If you just need help building the habit, or there is some rough day where you just don't want to work out, this section is the answer to that.
Troubleshooting
All kinds of things happen when working out. Sometimes it's struggling with a specific training exercise, other times things may just feel off, or maybe you wind up tweaking something. This section is for any tools to use while troubleshooting.
General Information
Shared Resources
Since there are all kinds of people here, I've created a writeable uploads folder so that you can share any file that you want. To upload files, just use this link (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing). In order to make sure that nothing gets deleted, I will then prettify the documents, and add them to the resource shared folder (https://drive.google.com/drive/folders/0B49WawExpjLNYk0xcXljb0FiYU0?usp=sharing) (read only).

Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:39 PM
2015 Resource Post

Links

Books
Apps (Android)
Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 01:43:49 PM
RESERVED FOR EXPANSION
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on December 31, 2016, 03:33:29 PM
I'll be posting here!

A tiny bit of background on me: I am a former competitive powerlifter with a herniated disc (L5-S1). I stopped competing 2 years ago because I can't really deadlift at all anymore, and I can squat a bit but have to go fairly light. I'm 5'6", weigh around 155-160, with slightly visible abs, though they are getting blurrier by the day. :P

But despite injury I still lift 4-5 days per week, and have gotten into gymnastics/calisthetics/bar stars stuff in the past year. Like muscle-ups, handstands, front and back levers, explosive push-ups, etc. This was a little sequence I did a few months ago: https://www.instagram.com/p/BGAeN79xrHc/?taken-by=skinnin_kinnon

My fitness goals for 2017 are to:




Title: Re: Strength & Fitness 2017
Post by: Lagom on December 31, 2016, 03:51:40 PM
Yay! Looking forward to more ass kicking from this group. Last year started out strong for me but faded hard (combination of injury and time away from the gym spent hanging with my newborn), and I missed my goals by a fair margin. I am now back a ways below where I peaked around July so I'm actually going to start this edition of the thread with most of my goals lower than what I used for 2016. That said, I have included stretch goals should it turn out I wasn't ambitious enough.

My sport is also powerlifting and thus here is where I hope to be by the end of 2017 (all are for one rep):

Bench: 265lbs (stretch: 285lbs) 
Squat: 425lbs (stretch: 455lbs)
Deadlift: 565lbs (stretch: 585lbs)

For my fellow powerlifters out there who might be curious, I am 6'4" 215 right now. Long arms and legs make deadlift a breeze and bench the worst. I also have weight gain goals but I'm not sure if I want to include them for the purpose of this thread (one day hope to get to a lean 240 but I'm an ectomorph so that will take a few years!).

Good luck everyone and happy 2017!
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on December 31, 2016, 06:22:04 PM
I did a triathlon last year and plan to do 3-4 this year of sprint distance.

My goals:

1.  Don't over train. Follow a coherent training plan. I exhausted myself about two months before my tri last year, then had a month of food poisoning (so sick). Put me in bad shape for the triathlon that came.

2. Put more time on open water swimming so I don't freak out next time.

3. Get a consistent run schedule and possibly some coaching to avoid injury.

4. Lose 5 pounds to get back to training weight.


Goals and plans likely to modify over the year.

ETA -

Last year's triathlon photo -

My arms are basically unchanged. I just need to shave off some middle padding to get back to "fighting" weight. Put in 2 1/2 hours on the indoor trainer between Monday and Tuesday. I'll run tonight, swim on Thursday, try a brick of some sort Friday, Saturday women's running group, Sunday.... maybe a recovery day, particularly if the weather is gross.

I hate exercising indoors.

Trying to be more balanced about doing some planks and ab work and stretching and such rather than just run/swim/bike. Just find run/swim/bike to be a lot more fun and interesting then lifting weights or whatever.



Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 06:34:34 PM
So even though I hit some of my goals last year, I found that the last half of the year I backslid. Shit, at some point I was down around 40lbs. I'm currently still down from the beginning of the year (only about 10-15), so I consider myself definitely heading in the right direction, but not in a sustainable way just yet. Even though I wasn't 100% successful as far as my goals go, I'm really looking forward to this year. I do wish it didn't take 3 years to get to this point, but not much point stressing about that.

Here is kind of how my evolution as far as fitness has gone, over the course of running these challenges. The first year, I identified a few different types of goals, and how that influences my commitment to reaching the goals. This was the year in which the community coined Journey and Destination goals. Last year (2016), I nailed down the goals I wanted, and I focused a bit on sustainability. I feel like I got that, and the last part is building the habit. I think I half expected that to just naturally happen as a side effect of the journey goals, and I did okay the first half of the year. However, the second something came up, working out was put off. This year, the actual goals aren't changing much, but my focus is. To start with, I will be focusing more on the act of doing something regularly, not just the workout I had planned. I'm also going to pick up some less scheduled things to fulfill any down time. Things like taking a walk, playing, or whatever.

I'll finish getting everyone's goals so far, but anything else will have to wait until tomorrow.
Title: Re: Strength & Fitness 2017
Post by: jordanread on December 31, 2016, 06:59:06 PM
Everyone who has posted so far has been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). @Skinnin, so far I think you are the only one who had some goals I wasn't 100% certain of (I do think they are 1RM).

As usual, I do take creative liberties with the goals, so if everyone wants to double check I added them accurately, it'd be appreciated.
Title: Re: Strength & Fitness 2017
Post by: horsepoor on December 31, 2016, 07:51:39 PM
I'm in again this year!  I will be turning 40 this year, so maybe I can channel some angst about that into hitting the gym more seriously.  However, I'm dealing with quite a bit of uncertainty, which makes goal setting tricky.  Still dealing with a messed up ankle, but hoping I can ease back into running over the next several weeks.  I've just been able to pick back up semi-normal lifting in the last two weeks.  Also, my horse is in training, as she's the one who pile-drivered me into the dirt, causing the messed up ankle.  So my hope is that I'll have her back from the trainer by May, but it will be totally dependent on how she's progressing.  When and if she comes back will play heavily into what sort of exercises I'm doing and how much time I'll have to devote to S&T.  So with that all said, my tentative goals are:

Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on December 31, 2016, 09:48:08 PM
I might as well put this here. I did mostly cardio in 2016, and am nearly down to fighting weight. I would like to push down to fighting weight, and then start to build muscle again, but not via bulking, more like body recomposition.

Destination goals:
 - don't die
 - reach < 15% body fat, and remain < 15% (currently at 17.6%, all measurements according to my scale)
 - after reaching the BF goal, increase body weight while maintaining BF %

Journey goals:
 - cardio 4x/week
 - weights 4x/week
 - continue tracking body weight/cardio/weight training
 - track calories if BW/BF are off track
 - increase % of vegan/ethical meals (currently 2 vegan dinners/week, no farm-raised fish, only cage-free eggs)
Title: Re: Strength & Fitness 2017
Post by: AcftW on December 31, 2016, 11:51:21 PM
I'd like to be added to the challenge.  Hoping to be more active in the thread than last year.  I faded out last year due to some injuries that also set a couple of my goals back, though I did continue in the gym focusing on other things.

Goals for 2017:

Bulk to 215 lbs Bodyweight
Rack Pull 455 lbs 1x5
Weighted Chin-Up +90 lbs 1x5
Weighted Dip +90 lbs 1x5
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 01, 2017, 07:55:29 AM

Journey goals:

 - increase % of vegan/ethical meals (currently 2 vegan dinners/week, no farm-raised fish, only cage-free eggs)

With you on this one. I'd like to eat a couple vegetarian/vegan meals per week. I'm also going to get back on protein shakes because, even though I hate the taste of them, I find it very hard to maintain my muscle mass otherwise. And I'd like to eat less meat (currently eat meat or fish about 2 meals per day).
Title: Re: Strength & Fitness 2017
Post by: cincystache on January 01, 2017, 08:14:17 AM
I'm in! I have let my fitness take a back seat the last few years and I want to make it a priority in my lifestyle again.

Destination Goals:
-Fit into my old pants (34"waist)
-Lose 20 lbs (weight goal of 205)
-able to do 40 pushups without stopping (currently at 10)

I enjoyed MMM's post about strength training instead of doing purely cardio so I want to focus more on weight lifting and bodyweight exercises (squats, plank, pushups, etc.)


Title: Re: Strength & Fitness 2017
Post by: k_to_the_v on January 01, 2017, 08:30:07 AM
I'm in as well. I've attempted this half heartedly in the past, but realized I tend to take on too many "personal goals" to try and tackle at once. 2017 my focus is on my physical health. Specifically my goals are:

In my head, I do have some specific fitness goals, but right now I feel like I need to focus less on the specifics and more on putting some effort into restructuring my life to be the more active, fit, and healthy person I want to be. Once I feel solid on that ground, I'll reevaluate and add some more specific goals.

BTW, for some context, and if you need to deliver appropriate types of facepunches over the course of this thread, I am a single, mid-40s female, with no kids, but a very demanding (but rewarding) job.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 01, 2017, 10:10:34 AM
All right, I've got everyone from here up added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Again, please double check them for accuracy.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 01, 2017, 10:29:38 AM
I'm in again this year! Even though I didn't accomplish any of my 2016 goals I did make some progress. I lost about 30 lbs by cleaning up my diet just a little bit. In November I started back in the weight room and have been 100% on my 3 day a week schedule. I am really kicking myself for not getting out there sooner now. After the first two weeks of "Holy cow I can't move i'm so sore" I feel great! My lower back pain is all but gone, I'm sleeping better at nights, and have a ton of energy throughout the day.

For 2017 I want to set the vague goal of "Train to be AWSOME". By this I mean I want to be able to run faster, be stronger, more flexible/mobile, and an all around bad ass (for me at least). I want to accomplish this by training consistently every week and work on getting better everyday.

Specific goals
Be able to run a 7 minute mile. this is mainly to keep honest on my conditioning side of things which is my least favorite part of working out.

I will also have some weight lifting goals by the end of February when I set my maxes for each lift. I've been going pretty much by feel for now as my body gets used to to lifting again.

Journey goal would be to have a set program and record my workout and nutrition.

For context I am 6'6' tall About 230 lbs 29 year old male. I am married with a ten month old and my job is easy most days but can be physically and mentally exhausting with extreme hours.

Title: Re: Strength & Fitness 2017
Post by: jordanread on January 01, 2017, 10:54:51 AM
H87, I've got you added.

I know it's early still, but already I'm noticing a lot more focus on logging and tracking. Whether that is nutrition, workouts, or something else. There is a section in Convict Conditioning that very entertainingly mentions one way of doing it.

Quote from: Paul Wade
Making progress simply means beating what youíve done in the pastóbut this requires a good knowledge of your performance in previous workouts.
Unfortunately, the mind of man is a fragile, partial thing. When youíre new to training, it can be real hard to remember recent workouts; when youíve been working out for a whileómaybe yearsóthe workouts can blend together. Often, memory can be infected by factors such as time, emotion, exhaustion, or motivation; as a result, an athleteís recall of performance levels from workout to workout may often be unreliable. This is a problem, because you need a good working knowledge of your performance to know what you need to beat next time, and to analyze your recent progress.
Luckily, a form of technology has been developed that can help athletes completely overcome this potential problem.
The miracle technology Iím about to reveal to you is so astonishing, so unbelievably helpful, that Iíd like to invest a few lines in selling it to you. As a platform, it seamlessly integrates text and images at the userís whim, facilitating maximum freedom and creativity in note-taking. It isnít dependent upon an external power source or an internal battery; it cannot become corrupted by viruses, Trojan horses or an EMP; it canít be ďhackedĒ from a remote location; and its format never becomes obsolete and unusable when new advances are made. Plus, itís easy to useóI guarantee that every person reading this right now has been successfully training in the use of this technology for years. Perhaps best of all, this incredible, versatile technology is available pretty much everywhere, and it costs only a few cents.
You already know what this astonishing development is though, right? You got it; pen and paper.
When you finish your trainingóor a soon as possible afterwardsówrite down what you did. Before the next session, briefly review your notes, so youíll know what you need to match or beat this time.
 Donít write on loose sheets of paper as they easily become disordered or lost. Get yourself a cheap lined A4 or A5 hard-backed journal from a stationary store. You donít need to buy anything flashy or prettyótraining journals tend to get knocked around, anyway. Just get something plain and solid.

I don't do that, because paper seems silly to me. I type faster. However, now that I've started building the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483), what tools are you planning on using for your logging? Provide a link, and a review, and any previous experience you've had with it, and I'll be more than happy to add it as a resource.

Spoiler alert:
Spoiler: show
 As far as fitness goes, I'm in the process of creating a spreadsheet that tracks metrics for everyone who wants to. There is an automated version, and I'll also create standard LibreOffice Calc and MS Excel sheets for your own private use. This should all be released on Tuesday.


Title: Re: Strength & Fitness 2017
Post by: jordanread on January 01, 2017, 07:18:26 PM
Baseline metrics and the first before picture*

Today:
(https://lh3.googleusercontent.com/vN3ZSUklqMCyibaE14YvdR-xKaSE3I4MZMkZOAC_RECtmEP3MClCCq0HApLQeeMSf07Ti2rXIp6rJfpakaoMVgDz4F_zX308_AeYqsUB8OUMcNkDIVy1mwKwqCZQ4xQRYW4Hay6sLMhgCUnz9CWwZWxmxOcDSjhw2pA_-xtGELhXHBaPGUPkJvQp8HgFkcBi9ZXb1MRCwZ_RMYVWaT1jf05wNaAoGKXzMvmslCWgl1j9ohdcTlwpQwbFifZT8ZcaBRibc-ndwVDKnw21EsBm-quBJHs5zqIMnJnx_sIFWR0uL2kF6PA0BUfzQmFF_MYoFUY9jyHKg6IgwEHqaqIpq8lLWkeXSrSutz3p_xMo5T0abG-ye2QaufU8RN_FLnSm54IDktbwGJKbfbERVixKXKdygu-yPryATuRN7NhbWsDbGUPcS1yNnUAGNk0AR-pA2rNqO_07n_C32S6xthOcj6Mzlq_y67kTeO67mpwV3-tkhefHM_L2MGIlZsvpHvsNcSFF31Qf_ErOIpYQ601SXbjcrzzlZWjv__izG4PogMn7EYC1ZQ5daoGMnCim5cvjSW5Jrsj5c5CJOXYVgL97pCuDsktLgGnqBtCMb_DTEyjYHSUtJFbhBBVUEAl0BqwjxJ5pGtyRCvj_UDaSo53q-u8Mt9XdntPMnlDE95sEukI=w540-h960-no)

Baseline:

(https://lh3.googleusercontent.com/bCGLliYXkauHIn3_1g6UVsX5eawud949vlcCtefae7rM1D93tDqfDP3msTa61Jy8gCKCoZLLLvy0offZQcEB-yw0ZPE51UJdSq-oczFhQFYSyfFGcdeH_GPd3RDXGpB4TTfqlGyCTGZ3EbVgLAjCkmioCEimp38WY8WXN8m5RPUZ8m2pb7Gyo9MQP3Jlk__4YDE-3yz6xeBuLDLNSPYGK8WfL2g22bFE5fLpgeXEIEx9p2XjcWab04wRKe3a9pm66_bHqAYJtBeDXxQPJp3_nWIR47dy1e2Q1I6YunG3NeJKd2lEWHKIhbhsmxFY3tCadtIIP3yuxBWxY9d1EIX1TYsXZS7rJFSlNch5lBzTXJKekFjZb9Ui9uNGUv5wb512vhz1FDJfhGrO0_KgAJ1hoO5bYbrUhjwUEj8kEMwpTfQ6l61tFHProwYFhNZA9a1IEX1D_LIzmrLQ_4Q4I4GqInWTr9gkGfuxL378gNBoiIbFWfhqWv2ct3WnY1a8a949IyVRtDHnz2xcWH0sGmQRmrl9PKQyeUnUk9PvPWhblWUplzshBgaut4qA-ppyRRKM5FudGsxoi8u0ngqClzIiH7xQMbZ2svV0NG3F0Wo4YiaFFWEN8M41NMCHSGDuqBrVp6zYUnFZZGTL4CgTZREKjvgpLui3odL-W0YzH17JZl0=w328-h301-no)


*The not enforced fun 'rule' is that the first person to post determines the pose. I tried to do the splits like Zikoris last year. It was not pretty.
Title: Re: Strength & Fitness 2017
Post by: westtoeast on January 01, 2017, 08:32:04 PM
Oooh this is just what I need! I hope these goals are specific enough...

Journey:
+Run 3X week
+Weight training 3X week
(could do both on the same day)
+Don't forget to stretch!

Destination:
+Lose 2 inches around waist
+Comfortably run 4 miles
+Move from 8 lb weight set to 12 lb weight set for weight training
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 01, 2017, 08:47:07 PM
Jordan,

When I was in high school (early 2000's) I lifted for football and had percentages programed for each set of every lift. There really wasn't anything electronic portable enough to take to the gym with you so I would sit down and write out a months worth of programing in advanced in my notebook. I would also take a small white board with me where I would write out my workout for the day (pre cross fit era so it wasn't a WOD yet). On the whiteboard I would write down the amount of reps I made and maybe a quick little comment about how each lift that day went. At the end of the session I would sit down and transfer my info from my whiteboard to my notebook and maybe elaborate a little more on how the session went.

When I got my first smart phone I tried to keep my log on it and didn't really care for it. For me there is something more "real" about writing stuff down on paper. Especially when your hands are so shaky you can hardly write and your dripping sweat on the pages. So I will stick with just a notebook for my lifting.

I have thought about setting up a spread sheet to track calculated one rep maxes from each workout and maybe put them in a fancy line graph or something.
Title: Re: Strength & Fitness 2017
Post by: CCCA on January 01, 2017, 10:57:43 PM
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
4million steps
5000 pullups
12000 pushups
lots of bouldering
climb at the V5 level consistently and V6 level occasionally
lose ~10 lbs of fat (<15% body fat)
complete a bar muscle up
achieve one arm pull up



Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 02, 2017, 06:16:33 AM
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:

complete a bar muscle up
achieve one arm pull up

Do you watch barstars on youtube/intagram? There are a lot of instructional videos there. Check this out: https://www.youtube.com/watch?v=PMEhv0-WC34


I also want to do a bit of bouldering this year. I tried it ages ago.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 02, 2017, 08:34:14 AM
I'm in again... Some are pretty specific, measurable goals. Some are a little vague, but like you said in the open, I just need to get them out there.

A little background on some:
Title: Re: Strength & Fitness 2017
Post by: Mezzie on January 02, 2017, 10:09:24 AM
I have a physical disability, so don't laugh *too* hard at my fairly weak goals. :) I do a bunch of exercises, but I'm listing a few that should gauge my overall strength and endurance okay. I make slow progress, and depending on which joints decide to flare up, I sometimes have to take extended breaks from lifting at all.

I do five sets of 10-12 reps to failure for my strength exercises.

1. Shoulder press: 15 pounds (currently 10)
2. Chest press: 20 pounds (currently 12)
3. Lat pull-down: 55 pounds (currently 40)
4. Smith machine: 30 pounds + bar (currently 15 pounds + bar)
5. Hamstring curl: 100 pounds (currently 60-80, depending on gym machine)
6. Quad machine: 20 pounds (currently 10)
7. Swimming: 30 minutes without stopping (currently about 5... I had a long hiatus due to an eardrum rupture)
8. Wheelchairing* in Freedom Chair: 1 hour uneven ground (currently 20 minutes on paved ground)
9. Flexibility: Maintain current (good enough to pass CA high school requirements)
10. Weight: 120 pounds (currently 124 due to holiday treats). I'm not too preoccupied with the number; I just like the waist of my pants to be comfortable. They usually fit best in the 118-122 range.
11. Workout frequency: Ideal 5x/week. Over the course of the year due to health-related breaks, an average of 3x/week is acceptable.

*I am a part-time wheelchair/scooter user as I can't stay on my feet very long (10-15 minutes max, generally). My ultimate goal is to get back into hiking, which I obviously can't do with my feet, so I spent a ton on a really cool hiking wheelchair that I need to get strong enough to take on an actual trail.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 02, 2017, 12:26:10 PM
I'm in for this year too, but I need to figure out my goals still. I'm hoping to get pregnant and have a kid in 2017, so that will obviously impact my goals! Maybe I'll do different 'tiers' of goal sets, depending on how the year goes. Hmm. Need to think on that!
Title: Re: Strength & Fitness 2017
Post by: serious_pete on January 02, 2017, 01:40:38 PM
Oh I do like this thread! It's always interesting to see people's fitness goals.

Mine: Get my bjj blue belt. Got a lot to learn but that's part of the fun.

My S&C will be this

http://www.tomfurman.com/product/armor-war-augmented-bodyweight-training/

And this:
http://www.strongfirst.com/kettlebell-simple-and-sinister/

Plus a bit of running and yoga.
Title: Re: Strength & Fitness 2017
Post by: Friar on January 02, 2017, 02:23:00 PM
*Sigh* Here we go again!

Firstly, a recap on last year's goals:

Drop >= 25.2lbs of fat:[/b] I lost 15, then bounced back to 215 by the end of the year. I haven't weighed myself over the past few weeks but I feel it will be around 220lb. Failed

3 sets/10 pull ups: I could probably do 8/5/4 at the moment. Failed

Complete 5K: I managed to get up to 3k before the tendonitis started to flare up again. Put this one on hold. Failed

Static hold  3rd-world squats: Nope. Failed

'Resolve' patellar tendinosis in knee: Took me until September to go and see a physio due to me thinking the internet could solve it for me. Did some treatment and I'm still working through the rehab but I think it's improving, so I'll count this as a tentative win. Passed

Once patellar tendinosis is resolved, start weight training: Part of the rehab for my tendonitis is leg press which has effectively forced me to going to the gym. I started weight training again whilst trying to not mess up the knee rehab side of things. Passed

This year I'll be using my experience of last year's goals to tailor more realistic targets.

Goals for 2017

Achieve and maintain 200lb body weight: Until I weigh in tomorrow I'm unsure how much I have to lose but based on my insulation I expect it to be around 20lb. I'll be putting in a stretch target of 190lb but I won't hold myself to this.

3 sets/10 pullups: This will be achieved this year. Part of my weight training regime includes weighted pull ups. Hitting my target weight will definitely help as well!

Do all I can to improve patellar tendinosis in knee: It has to be done.

Hold a third-world squat for 1 minute every day: A minute a day can't be too difficult, right?

Go hiking at least once a month: Started new years day off with a lovely hike around Loch Lomond in Scotland. My new walking boots were fantastic.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 02, 2017, 02:32:55 PM
Thanks for maintaining this thread again, Jordan.

I've really fallen off the movement wagon in the past year. I want to get myself back to the place where NOT exercising every day feels bad. I'm going to start really slowly here and establish this as my 1st quarter goal:
Do SOMETHING Every Day

The following will count:
Walking/Hiking
Bicycling for fun or transportation
Music gig (this is 3 hours of standing/singing/guitar playing, plus setup and tear down)
Swimming (once the pool is ready to go)
Kayaking
Any type of resistance training
Yoga/Pilates
Yard work/heavy house work - 30 minutes or more

I'll keep track on my Google Calendar
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 02, 2017, 02:43:11 PM
Thanks for maintaining this thread again, Jordan.

I've really fallen off the movement wagon in the past year. I want to get myself back to the place where NOT exercising every day feels bad. I'm going to start really slowly here and establish this as my 1st quarter goal:
Do SOMETHING Every Day

The following will count:
Walking/Hiking
Bicycling for fun or transportation
Music gig (this is 3 hours of standing/singing/guitar playing, plus setup and tear down)
Swimming (once the pool is ready to go)
Kayaking
Any type of resistance training
Yoga/Pilates
Yard work/heavy house work - 30 minutes or more

I'll keep track on my Google Calendar

I *really* like you "do something every day" goal. That's flexible enough that whatever happens with my health, I'm covered.

So for right now, let's say:
-Meet my Daily Minumums every day
-Do SOMETHING physically active every day
Title: Re: Strength & Fitness 2017
Post by: Friar on January 02, 2017, 03:15:35 PM
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 02, 2017, 03:23:24 PM
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 02, 2017, 03:41:28 PM
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?

Re: lower limits. That's why I also included the "daily minimums". As they currently stand, my list is this:
- Get dressed and morning routine
- Eat breakfast: must involve eggs
- Go for a walk
- Do a yoga flow
- Get under the barbell (Minimum- 1x5 squats with bar)
- Do something on the house- laundry, or wipe counters, or sweep, etc
- Eat a vegetable
- If you didn't eat fish yesterday, you must eat fish today
- Take probiotic, eat yogurt
- Shower and pre-bed routine

As for recording... hmm, I haven't decided yet. I did an excel spreadsheet last year, and it ended up being super slow and crashing my computer and generally majorly frustrating, so that isn't great. Maybe I'll move over to a google doc this year?
Title: Re: Strength & Fitness 2017
Post by: Friar on January 02, 2017, 03:43:12 PM
-Do SOMETHING physically active every day

I do like this but I think it would need a lower limit. Whilst getting out of bed, for example, could count as a physical activity I wouldn't class it as achieving the goal!
Wouldn't that be a higher limit?

I'll get all the new people added tomorrow.

Don't forget the current question: what do you use if you log your workouts?

I think you might be right there.

I use Google Sheets to log my workouts. Pretty simple and I can access it from my phone when I need to.

Title: Re: Strength & Fitness 2017
Post by: Lagom on January 02, 2017, 05:08:42 PM
I also use a google sheet. I track my 1RM-10RM for the main three lifts in one grid and for major accessories in another (e.g. close grip bench, deficit deadlift, safety bar squat, overhead press, etc.). Every time I beat a max I update the cell and add a note with the date so I have a historical record. I also track my total (bench+squat+deadlift in lbs) and bodyweight in a separate table.
Title: Re: Strength & Fitness 2017
Post by: tralfamadorian on January 02, 2017, 05:16:12 PM
I would like to join you all this year.

Journey:
-Cardio 4+days/wk
-Weights 3+days/wk
-Yoga 3+days/wk

Destination:
-Improve steady state treadmill workout to 4.2mph jog.
-Be able to do one unassisted chin up. 
-Maintain/increase flexibility slightly- be able to reach toes with knuckles.

Tracking via Lift Log app.

Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 02, 2017, 07:06:24 PM
*Sigh* Here we go again!

Firstly, a recap on last year's goals:

Drop >= 25.2lbs of fat:[/b] I lost 15, then bounced back to 215 by the end of the year. I haven't weighed myself over the past few weeks but I feel it will be around 220lb. Failed

3 sets/10 pull ups: I could probably do 8/5/4 at the moment. Failed

Complete 5K: I managed to get up to 3k before the tendonitis started to flare up again. Put this one on hold. Failed

Static hold  3rd-world squats: Nope. Failed

'Resolve' patellar tendinosis in knee: Took me until September to go and see a physio due to me thinking the internet could solve it for me. Did some treatment and I'm still working through the rehab but I think it's improving, so I'll count this as a tentative win. Passed

Once patellar tendinosis is resolved, start weight training: Part of the rehab for my tendonitis is leg press which has effectively forced me to going to the gym. I started weight training again whilst trying to not mess up the knee rehab side of things. Passed

This year I'll be using my experience of last year's goals to tailor more realistic targets.

Goals for 2017

Achieve and maintain 200lb body weight: Until I weigh in tomorrow I'm unsure how much I have to lose but based on my insulation I expect it to be around 20lb. I'll be putting in a stretch target of 190lb but I won't hold myself to this.

3 sets/10 pullups: This will be achieved this year. Part of my weight training regime includes weighted pull ups. Hitting my target weight will definitely help as well!

Do all I can to improve patellar tendinosis in knee: It has to be done.

Hold a third-world squat for 1 minute every day: A minute a day can't be too difficult, right?

Go hiking at least once a month: Started new years day off with a lovely hike around Loch Lomond in Scotland. My new walking boots were fantastic.

Sorry about your tendonitis mate :(

I had it bad in my elbow all summer and fall but it seems to have finally resolved itself with rest.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 02, 2017, 07:16:12 PM
I had my first workout of 2017 today. I did heavy-ish back and front squats to see where I was at. This was the heaviest I have squatted in about a year.

BS - 130 kg/286 lbs 3x3 (Felt heavy. I think this is around my 4, maaaaybe 5 rep max currently)
https://www.instagram.com/p/BOxxnCiDorB/?taken-by=skinnin_kinnon

FS - 105 kg/ 231 lbs 3x3 (Not so heavy. Could have done 5 for sure).
https://www.instagram.com/p/BOxyMnmjJwe/?taken-by=skinnin_kinnon

Answer to your question: I track some workouts by posting segments on instagram. When I was competitive I wrote all my workouts down by hand in a log book, but I don't do that anymore. I know my maxes by memory (and have the videos on instagram).
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 02, 2017, 07:26:07 PM
Glad to see so many people throwing down this year! I had good intentions of running a timed mile today to set a baseline. However, I also hauled off a tree I cut down earlier this week. I had about seven loads of a full sized pickup and car trailer to haul off. I did enjoy all the free deadlifts and loaded carries though. I have a weight session planned for the morning and have to teach class after work so I will plan on running one on Wednesday.
Title: Re: Strength & Fitness 2017
Post by: CCCA on January 02, 2017, 08:57:24 PM
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:

complete a bar muscle up
achieve one arm pull up

Do you watch barstars on youtube/intagram? There are a lot of instructional videos there. Check this out: https://www.youtube.com/watch?v=PMEhv0-WC34 (https://www.youtube.com/watch?v=PMEhv0-WC34)


I also want to do a bit of bouldering this year. I tried it ages ago.


Thanks for the link.  I had been watching a few muscle up tutorials on Youtube to try to figure out the technique.  I practice some half muscle ups on the low pullup bar at my kids school with a jump start, but haven't really gotten the power of the pulling where I get much beyond my shoulder blades above the bar.  I am still working on improving my kip, since I do very strict pullups. 
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 07:02:02 AM
This year I'll be using my experience of last year's goals to tailor more realistic targets.

That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.

Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing), if you want to upload an anonymized version of your log (Lagom, and other people who use paper, a doc/picture with the information you log will allow me to create a printable template). This is purely optional, though, and I don't want to pressure anyone. If you are worried about privacy, just let me know (probably via PM or contacting me via Google Drive - I think you can email me from there), and I'll pull it down, create my own copy, and upload it for sharing under my name. Here  (https://drive.google.com/open?id=0B49WawExpjLNYk0xcXljb0FiYU0)is a read only repository for additional resources you can access. I will attempt to avoid putting any copyrighted material in there, but if there is something you want, or something you think should be added, throw it in the uploads folder, and I'll get it added to the read only folder and announce new content here.

TFS, I totally missed that you changed your username, but I've updated the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481) with the new name.

Here shortly, I'm going to break the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) into specific parts. I previously broke it up by what medium it was, but I now think that sections and icons will be more user friendly. Right now, I'm thinking of the following sections (Comment if there is something else you would like, or have suggestions).


Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 03, 2017, 08:13:35 AM
Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

I plan on getting this done this week sometime. I just haven't been able to get a time where my wife and I are both available to get the measurements and take a photo I would like to do quarterly update photo and measurement as well.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 08:42:43 AM
Oh I do like this thread! It's always interesting to see people's fitness goals.

Mine: Get my bjj blue belt. Got a lot to learn but that's part of the fun.

My S&C will be this

http://www.tomfurman.com/product/armor-war-augmented-bodyweight-training/

And this:
http://www.strongfirst.com/kettlebell-simple-and-sinister/

Plus a bit of running and yoga.

I like the look of that Armor of War book. I have too many currently to justify it, but it's on the list.

Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

I plan on getting this done this week sometime. I just haven't been able to get a time where my wife and I are both available to get the measurements and take a photo I would like to do quarterly update photo and measurement as well.

Cool.
Title: Re: Strength & Fitness 2017
Post by: boarder42 on January 03, 2017, 09:05:42 AM
sub 185lb and 15% BF
20 pullups in one set
walk 3x a week for 15 minutes as fast as humanly possible - going farther each day
develop definition in my abs using Miotactic crunches and cat vomit and low BF
develop definied arm and shoulder muscles but not huge.
Title: Re: Strength & Fitness 2017
Post by: kaleidoscopicalkris on January 03, 2017, 09:06:12 AM
I am going to join this gauntlet this year! Last year I achieved my goal of getting below 125 lbs. This year's goal is to get stronger. As for actual, trackable goals:

1. Commit to a lifting program. (I just started working on proper form on Sunday, so I will update the thread with weight goals as I go.)
2. Eat cleaner. (I slipped really bad on my low-sugar goals in December. To help with macros/micros, I'm going to start tracking in MFP.)
3. Go on 2 hikes per month. (This doubles as a good cheap date with my fiancee.)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 09:18:08 AM
[...] cat vomit[...]

I had to google that. Awesome.

I am going to join this gauntlet this year! Last year I achieved my goal of getting below 125 lbs. This year's goal is to get stronger. As for actual, trackable goals:

Welcome to the gauntlet, and congrats on last years weight loss. 
Title: Re: Strength & Fitness 2017
Post by: Overflow on January 03, 2017, 09:23:57 AM
This is my first year on the Forums, but I will jump in here.

- Run a 5K under 18 minutes. I ran one on 1/1 in 20:12 (my PR is 20:01) so that is my baseline. With only a couple months of serious training, I think I have the potential to shave 2 minutes off my time.

- Drink 4 bottles of water a day (17 ounce bottle) at work.

- Work up to 13 mile runs for Spartan Beast race in May.

- 150 minutes of intense activity per week (30 minutes/5 days). Biking, running, interval body weight work, etc.

- Build a pull up bar for home office. Do 10 pull ups straight.

For tracking I use a couple of tools. Running I use the Runtastic App (keeps pace, distance, etc). Other cardio (including running) I use a Garmin HR wrist watch. It also keeps my step logged which I had never thought about before until I got this thing for Christmas
Title: Re: Strength & Fitness 2017
Post by: Mongoose on January 03, 2017, 09:49:57 AM
I will jump in (on this and the weight loss challenge). The Decluttering challenge last year was a big help. I'm currently in pitiful shape so I'm starting with low goals.

Goals:
1) Lose 11% of my body weight.
2) Work up to 10 push-ups (if my injured hand will allow it).
3) Complete a couch-to-5k program (the ultra slow version).
4) Start at 6,000 steps per day and work up to 10,000+.
5) Daily stretching.
Title: Re: Strength & Fitness 2017
Post by: boarder42 on January 03, 2017, 09:52:30 AM
[...] cat vomit[...]

I had to google that. Awesome.



Yeah its a Timothy Ferris 4 hour body thing... doesnt build strength but get the definition.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 03, 2017, 10:04:52 AM

That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.

Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing), if you want to upload an anonymized version of your log

Sure happy to share. It's nothing fancy but some might find it useful. I'll try to upload it today with some example data of how I use it.

Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

The pics aren't showing up for me, so it wasn't clear to me what you were going for with the pose or what exactly is in the "baseline"' pic. Is this a problem on my end?
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 10:17:28 AM

That is why I love seeing the progressions people experience year over year. Even if it hasn't been verbalized, I think it's obvious that everyone who regularly joins this gauntlet is all about identifying sustainable ways of staying fit. It's awesome.

Thanks for all of the suggestions regarding how you log your workouts. For those of you who are willing, I created a shared Google Drive Folder (https://drive.google.com/drive/folders/0B49WawExpjLNSTRob3R5ZVhmbmc?usp=sharing), if you want to upload an anonymized version of your log

Sure happy to share. It's nothing fancy but some might find it useful. I'll try to upload it today with some example data of how I use it.

Quote
Oh, and am I going to be the only one who winds up posting solid baseline numbers and a before photo? When it comes to posting them, it's not the most important part (although it's fun), but having that info available is great for your own progress.

The pics aren't showing up for me, so it wasn't clear to me what you were going for with the pose or what exactly is in the "baseline"' pic. Is this a problem on my end?

It wasn't your end. It was mine. Should be resolved now. As far as what I was going for, that's a bit different. I wanted something fun, something outdoors, and something where I'm not flexing. I just want to see what my body at rest can become.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 10:21:02 AM
All right, everyone who has posted so far has been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Let me know if you have any concerns.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on January 03, 2017, 12:07:47 PM
I'm here to get back into it this year. I haven't set specific goals yet (other than no booze and no eating out in January, which are health and not fitness goals) so I will come back with those once I figure them out.

I am a serial fitness hobbyist, I like the gym, I love yoga, I've played around with crossfit, power lifting, strongman lifts, and bodybuilding. I traded bodybuilding competitions for yoga teacher training last year. It has done wonders for my mental health but I miss my lean body. Now that I am a yoga teacher (I teach 2 classes/week) I have to keep yoga at the forefront of my goals to stay current, but I want to find a way to get lifting back into my life. I think I just need to make some changes to my routine and what I consider a good day at the gym. I used to spend 1-1.5 hours lifting 5-6 days a week plus cardio. I just don't have the time (or the desire) to make that happen anymore so I need to make a plan that involves 2 or 3 days a week of lifting that can be done in less time if needed. I can do yoga on my own, but getting to classes is important to me.

BJ I love your daily minimum list, I could stand to use a similar one.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 03, 2017, 12:19:32 PM
I'm here to get back into it this year. I haven't set specific goals yet (other than no booze and no eating out in January, which are health and not fitness goals) so I will come back with those once I figure them out.

I am a serial fitness hobbyist, I like the gym, I love yoga, I've played around with crossfit, power lifting, strongman lifts, and bodybuilding. I traded bodybuilding competitions for yoga teacher training last year. It has done wonders for my mental health but I miss my lean body. Now that I am a yoga teacher (I teach 2 classes/week) I have to keep yoga at the forefront of my goals to stay current, but I want to find a way to get lifting back into my life. I think I just need to make some changes to my routine and what I consider a good day at the gym. I used to spend 1-1.5 hours lifting 5-6 days a week plus cardio. I just don't have the time (or the desire) to make that happen anymore so I need to make a plan that involves 2 or 3 days a week of lifting that can be done in less time if needed. I can do yoga on my own, but getting to classes is important to me.

BJ I love your daily minimum list, I could stand to use a similar one.

I can't take credit. My friend made one when her baby turned ~4 months and she was having a *really* hard time doing anything, even though her daughter is pretty "easy", as far as babies go. Anyway, at the same time I was fighting some depression issues of my own (not the first time, it happens periodically) and having a hard time getting things done, so I made one as well. We're both the sort of people to be helped by having a schedule and a checklist, lol. Really worked well for both of us!

I hope you share yours if you build one =) It's hard to strike a balance between sustainable but still useful!
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on January 03, 2017, 01:11:43 PM
BJ I love your daily minimum list, I could stand to use a similar one.

I can't take credit. My friend made one when her baby turned ~4 months and she was having a *really* hard time doing anything, even though her daughter is pretty "easy", as far as babies go. Anyway, at the same time I was fighting some depression issues of my own (not the first time, it happens periodically) and having a hard time getting things done, so I made one as well. We're both the sort of people to be helped by having a schedule and a checklist, lol. Really worked well for both of us!

I hope you share yours if you build one =) It's hard to strike a balance between sustainable but still useful!

That makes a lot of sense, I go through those phases periodically as well as much as I hate to admit it. I'll share once I have it crafted!

Also, what was the name of the book you read for the pregnant athlete? I'm realizing I should probably be prepared to structure my gym routine a bit differently.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 03, 2017, 01:26:41 PM
BJ I love your daily minimum list, I could stand to use a similar one.

I can't take credit. My friend made one when her baby turned ~4 months and she was having a *really* hard time doing anything, even though her daughter is pretty "easy", as far as babies go. Anyway, at the same time I was fighting some depression issues of my own (not the first time, it happens periodically) and having a hard time getting things done, so I made one as well. We're both the sort of people to be helped by having a schedule and a checklist, lol. Really worked well for both of us!

I hope you share yours if you build one =) It's hard to strike a balance between sustainable but still useful!

That makes a lot of sense, I go through those phases periodically as well as much as I hate to admit it. I'll share once I have it crafted!

Also, what was the name of the book you read for the pregnant athlete? I'm realizing I should probably be prepared to structure my gym routine a bit differently.

The Pregnant Athlete by Brandi Dion and Steven Dion

They even have a pre-conception routine in there that I am loving =) Plus there's a post-partum recovery plan. I also found the "dispelling myths" section HUGELY helpful.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 03, 2017, 01:51:56 PM
OK, I uploaded the spreadsheet I use to the google drive Jordan linked. I was too lazy to cut out all my data so you guys can see all the dirty details of my lifting history and how I use cell notes. I only started using this in September so the data doesn't go back to far, although I have been adding some stuff from written records when I can, especially the 1RMs. Note that the dumbbell maxes refer to the weight of each dumbbell and the 8-7-6-6-5 sort of notation in the notes is the rep scheme (for dumbbell variations I usually find a max effort weight at a certain rep and then follow up with as many reps as possible at the same weight for 4 more sets.

FWIW.

ETA - I like this spreadsheet because it makes the philosophy of always aiming to increase the weight or get just one more rep a little easier to follow without having to flip back through a notebook of workouts. It's not perfect, especially with accessories as I will often (but not always) do them after heavy working sets of the main lift (meaning sometimes my all time max is an unrealistic goal to beat during a high volume workout), but in general it's quite helpful.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 01:56:10 PM
OK, I uploaded the spreadsheet I use to the google drive Jordan linked. I was too lazy to cut out all my data so you guys can see all the dirty details of my lifting history and how I use cell notes. I only started using this in September so the data doesn't go back to far, although I have been adding some stuff from written records when I can, especially the 1RMs. Note that the dumbbell maxes refer to the weight of each dumbbell and the 8-7-6-6-5 sort of notation in the notes is the rep scheme (for dumbbell variations I usually find a max effort weight at a certain rep and then follow up with as many reps as possible at the same weight for 4 more sets.

FWIW.

You want me to pull that down, anonymize it and re-upload it?
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 03, 2017, 01:58:29 PM
OK, I uploaded the spreadsheet I use to the google drive Jordan linked. I was too lazy to cut out all my data so you guys can see all the dirty details of my lifting history and how I use cell notes. I only started using this in September so the data doesn't go back to far, although I have been adding some stuff from written records when I can, especially the 1RMs. Note that the dumbbell maxes refer to the weight of each dumbbell and the 8-7-6-6-5 sort of notation in the notes is the rep scheme (for dumbbell variations I usually find a max effort weight at a certain rep and then follow up with as many reps as possible at the same weight for 4 more sets.

FWIW.

You want me to pull that down, anonymize it and re-upload it?

Nah that's OK. I think people might be interested in how I specifically use it and I don't really mind since there is nothing other than lifting numbers on it :)
Title: Re: Strength & Fitness 2017
Post by: Overflow on January 03, 2017, 02:46:44 PM

  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles


AerynLee,

Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 03, 2017, 03:01:15 PM

  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles


AerynLee,

Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)

Shoot, I forgot to ask you about that. Are any of them here in CO?
Title: Re: Strength & Fitness 2017
Post by: Friar on January 03, 2017, 04:21:17 PM
Sorry about your tendonitis mate :(

I had it bad in my elbow all summer and fall but it seems to have finally resolved itself with rest.

That's very appreciated, thanks!

Hopefully yours will not return, and once mine is gone I'll try and get as close as I can to your squat flexibility. I'm miles away from that at the moment, hence all of my squat and knee related goals.

Title: Re: Strength & Fitness 2017
Post by: Friar on January 03, 2017, 04:28:41 PM
Just weighed in: 221.8lb.

Christ.
Title: Re: Strength & Fitness 2017
Post by: Le Barbu on January 03, 2017, 08:31:20 PM
I am into strength training for 18 months now, here are my 2017 goals

Squat 5x360 (actualy 5x325)
Deadlift 5x445 (actualy 5x410)
Press 5x142.5 (PB 5x132.5)
Bench 5x200 (PB 5x185)

I would like to run 800m in 2:30 (actual 2:50)

BW is actualy 188 wich is ok for strength but a bit heavy for running. I may end anywhere between 180 and 195 depending of progress and upcoming injuries (wich happens when we work close to our limits)


Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 03, 2017, 09:29:09 PM
I am into strength training for 18 months now, here are my 2017 goals

Squat 5x360 (actualy 5x325)
Deadlift 5x445 (actualy 5x410)
Press 5x142.5 (PB 5x132.5)
Bench 5x200 (PB 5x185)

These are really solid numbers for just 18 months training. Especially the squat and deadlift. Your press is really high in comparison to your bench. Have your tried playing around with your grip on bench? I wonder what your sticking point is...
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 03, 2017, 09:41:39 PM
Baseline metrics and the first before picture*

Today:
(https://lh3.googleusercontent.com/vN3ZSUklqMCyibaE14YvdR-xKaSE3I4MZMkZOAC_RECtmEP3MClCCq0HApLQeeMSf07Ti2rXIp6rJfpakaoMVgDz4F_zX308_AeYqsUB8OUMcNkDIVy1mwKwqCZQ4xQRYW4Hay6sLMhgCUnz9CWwZWxmxOcDSjhw2pA_-xtGELhXHBaPGUPkJvQp8HgFkcBi9ZXb1MRCwZ_RMYVWaT1jf05wNaAoGKXzMvmslCWgl1j9ohdcTlwpQwbFifZT8ZcaBRibc-ndwVDKnw21EsBm-quBJHs5zqIMnJnx_sIFWR0uL2kF6PA0BUfzQmFF_MYoFUY9jyHKg6IgwEHqaqIpq8lLWkeXSrSutz3p_xMo5T0abG-ye2QaufU8RN_FLnSm54IDktbwGJKbfbERVixKXKdygu-yPryATuRN7NhbWsDbGUPcS1yNnUAGNk0AR-pA2rNqO_07n_C32S6xthOcj6Mzlq_y67kTeO67mpwV3-tkhefHM_L2MGIlZsvpHvsNcSFF31Qf_ErOIpYQ601SXbjcrzzlZWjv__izG4PogMn7EYC1ZQ5daoGMnCim5cvjSW5Jrsj5c5CJOXYVgL97pCuDsktLgGnqBtCMb_DTEyjYHSUtJFbhBBVUEAl0BqwjxJ5pGtyRCvj_UDaSo53q-u8Mt9XdntPMnlDE95sEukI=w540-h960-no)

Baseline:

(https://lh3.googleusercontent.com/bCGLliYXkauHIn3_1g6UVsX5eawud949vlcCtefae7rM1D93tDqfDP3msTa61Jy8gCKCoZLLLvy0offZQcEB-yw0ZPE51UJdSq-oczFhQFYSyfFGcdeH_GPd3RDXGpB4TTfqlGyCTGZ3EbVgLAjCkmioCEimp38WY8WXN8m5RPUZ8m2pb7Gyo9MQP3Jlk__4YDE-3yz6xeBuLDLNSPYGK8WfL2g22bFE5fLpgeXEIEx9p2XjcWab04wRKe3a9pm66_bHqAYJtBeDXxQPJp3_nWIR47dy1e2Q1I6YunG3NeJKd2lEWHKIhbhsmxFY3tCadtIIP3yuxBWxY9d1EIX1TYsXZS7rJFSlNch5lBzTXJKekFjZb9Ui9uNGUv5wb512vhz1FDJfhGrO0_KgAJ1hoO5bYbrUhjwUEj8kEMwpTfQ6l61tFHProwYFhNZA9a1IEX1D_LIzmrLQ_4Q4I4GqInWTr9gkGfuxL378gNBoiIbFWfhqWv2ct3WnY1a8a949IyVRtDHnz2xcWH0sGmQRmrl9PKQyeUnUk9PvPWhblWUplzshBgaut4qA-ppyRRKM5FudGsxoi8u0ngqClzIiH7xQMbZ2svV0NG3F0Wo4YiaFFWEN8M41NMCHSGDuqBrVp6zYUnFZZGTL4CgTZREKjvgpLui3odL-W0YzH17JZl0=w328-h301-no)


*The not enforced fun 'rule' is that the first person to post determines the pose. I tried to do the splits like Zikoris last year. It was not pretty.

This pic reminds me of Kenny Powers (I think because of the pose). I'm a huge East Bound and Down fan.

Thanks for updating my username - I indeed made a change a few days ago. To be honest I likely will not really do anything beyond read posts in this thread, and post updates, but really appreciate you taking the time to organize everyone's goals. That is really cool.

I'll take your bait and join in the fun of posting this "before" pic. This is totally for LOLZ though. I have to work pretty hard just to maintain. I've lost about 5-8 lbs of muscle in the past 2 years. So I will be pleased with myself if I look the same in a year.

I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 03, 2017, 09:44:08 PM

  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles


AerynLee,

Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)

Damn good luck in the Spartans and Warrior Dash things folks. Those look so wild!
Title: Re: Strength & Fitness 2017
Post by: Le Barbu on January 04, 2017, 06:43:05 AM
I am into strength training for 18 months now, here are my 2017 goals

Squat 5x360 (actualy 5x325)
Deadlift 5x445 (actualy 5x410)
Press 5x142.5 (PB 5x132.5)
Bench 5x200 (PB 5x185)

These are really solid numbers for just 18 months training. Especially the squat and deadlift. Your press is really high in comparison to your bench. Have your tried playing around with your grip on bench? I wonder what your sticking point is...

My press is 71% of my bench but both are not very heavy. I would really be happy to press 1xBW and bench 1.5xBW someday. I did not played around with the grip yet, just did the Starting Strength and Texas Method with standard grip.
Title: Re: Strength & Fitness 2017
Post by: Overflow on January 04, 2017, 07:13:39 AM

  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles


AerynLee,

Which OCR races are you doing this year? I am also signed up for 4 Spartans and 1 Warrior Dash. Might end up doing 1 or 2 more as well.
I'm doing a Warrior Dash, Rugged Maniac, Tough Mudder and a bunch of local ones. I want to do a Spartan Sprint but they're not coming anywhere near me this year and I haven't found a good option for one to travel to yet. I'm actually traveling for all the big ones because apparently my state isn't profitable for them :)


Yeah, trying to find events with dates and location that work can be tough. I am in the great lakes region and able to hit up several within about a 4 hour drive. Anything further away gets to expensive (hotel, airfare) to make it worth it.

But man, these events are tough, but so fulfilling.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 04, 2017, 08:22:34 AM

...

Unfortunately not. Two in KC and one in Indiana. Spartan in coming to Colorado twice but the dates won't work for me.

Not sure which race is the Indiana race, but the Warrior Dash here was nice the last time I ran it a couple of years ago. I also know several people who did the Spartan Sprint in Indiana last year who really enjoyed it.

If you are close to Indiana (not sure since you also mention KC) and looking for a challenge, the small, north central town I live in has a pretty tough mud run in July. They say it's three miles (lie). The obstacles tend to be harder than Warrior Dash (I, uh, had to do the burpee penalty a couple times) and the mud pit area is ridiculous, but it's a lot of fun. Not bad even without a team because everyone helps everyone. Happy to share details if you want them.
Title: Re: Strength & Fitness 2017
Post by: k_to_the_v on January 04, 2017, 08:39:47 AM
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.

Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.

Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 04, 2017, 08:50:22 AM
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.

Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.

Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.

Booze was primarily the cause of the last half of last year being a back slide for me. Good job keeping it in check!

Also, one of the things that helps me when I start thinking like "It's only a couple of days in" is to reframe that in a way that capitalizes on the fact that maintaining a 100% success rate is way easy at the beginning of the year, and all one has to do is whatever is planned today to keep that up.

So you are at 100% so far. Don't forget that!!
Title: Re: Strength & Fitness 2017
Post by: attackgnome on January 04, 2017, 09:04:33 AM
Exercise:
Maintain habit of biking everyday to work, 19 miles round trip. (Exceptions allowed only for icy or slick conditions)
Begin program of bodyweight strength training --> would love any program suggestions, especially stuff that would help me improve my cycling and snowboarding performance.

Nutrition
Purchase no "fake foods" from grocery stores
only purchase red meat once a month
limit alcohol to $9/month or less.

Title: Re: Strength & Fitness 2017
Post by: Friar on January 04, 2017, 11:06:11 AM
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.

Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.

Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.

Booze was primarily the cause of the last half of last year being a back slide for me. Good job keeping it in check!


Ah my old B&B downfall. Booze and Biscuits (cookies, to those over your side of the Atlantic!).

In other news, for my goal of attaining a reasonable body fat I'm trying being a Vegetablist for a while after viewing some documentaries on the environmental impacts of rearing meat. Let's see if a) I can manage it, and b) whether I miss the meat at all.

Don't worry, I'm not going Vegan. I love eggs too much and have a shit ton of whey protein kicking around.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 04, 2017, 11:09:19 AM
I will jump in as a reminder that, while it's worked out find in the past for people to MENTION their nutritional goals, DISCUSSING them has been a flaming dumpster fire of disaster. If anyone wants to discuss the relative merits of various dietary paradigms, I highly recommend doing so outside of this thread =)

(Friar, you didn't do anything wrong, just trying to head of a common debate before it happens!)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 04, 2017, 11:18:04 AM
I will jump in as a reminder that, while it's worked out find in the past for people to MENTION their nutritional goals, DISCUSSING them has been a flaming dumpster fire of disaster. If anyone wants to discuss the relative merits of various dietary paradigms, I highly recommend doing so outside of this thread =)

(Friar, you didn't do anything wrong, just trying to head of a common debate before it happens!)

Good reminder BJ. I really need to get that resource post up, because I do point to some other threads. However, due to the mindset of our participants, I might make a companion thread for nutrition discussions. Would that be something that people would be interested in? A general thread to discuss food with a focus on how it makes people feel from an S&F standpoint.
Title: Re: Strength & Fitness 2017
Post by: alleykat on January 04, 2017, 12:31:22 PM
Checking in to remain accountable. I've walked every day (that's not unusual - my dog helps with this). I did my first sprint intervals in like forever on Monday, which left my legs absolutely WRECKED yesterday (reminder: I am f*cking out of shape). Today I took a long walk despite 18 degree temps, and since I was still pretty sore from Monday's workout did about 40 minutes of yoga, started feeling a bit better, so added on the 7 minute workout. First time I've done the 7 minute workout and I think it's definitely a keeper. I think the yoga + 7 minute workout is a nice combo for days where I don't feel hard core.

Keeping the booze in check (actually haven't had any so far this year, lol), which is such a key part of this for me.

Not going to get cocky, a whopping four days into the challenge...but at least I haven't flopped yet either.

Booze was primarily the cause of the last half of last year being a back slide for me. Good job keeping it in check!

Also, one of the things that helps me when I start thinking like "It's only a couple of days in" is to reframe that in a way that capitalizes on the fact that maintaining a 100% success rate is way easy at the beginning of the year, and all one has to do is whatever is planned today to keep that up.

So you are at 100% so far. Don't forget that!!


So right on point.  I am failing on my portion control healthy eating and exercising and one of the excuses for me has been, well, it is early in the year and I have time to get started and reach my goal, which is sooooo wrong.  I am not going to lose 20+ lbs and get fit with this mentality. So, I need to make a start and stick to it. Thanks for sharing that thought - puts me back on the path. 


Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 04, 2017, 02:12:46 PM
YAY I AM JOINING Again!

Goals:
Title: Re: Strength & Fitness 2017
Post by: Friar on January 04, 2017, 03:08:29 PM
I will jump in as a reminder that, while it's worked out find in the past for people to MENTION their nutritional goals, DISCUSSING them has been a flaming dumpster fire of disaster. If anyone wants to discuss the relative merits of various dietary paradigms, I highly recommend doing so outside of this thread =)

(Friar, you didn't do anything wrong, just trying to head of a common debate before it happens!)

That's a can of worms I don't want to open. I am by no means a preacher, nor would I intend to on this thread!

Today I did my gym sesh and hit >10k steps (12.5k currently). I need to get my Sheet into the shared Drive at some point.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 04, 2017, 08:00:47 PM
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.

Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 04, 2017, 09:05:51 PM
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.

Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.

While not exactly cheap, you might want to consider knee sleeves like these for squatting:

https://www.amazon.com/Sleeves-Compression-Weightlifting-Powerlifting-CrossFit/dp/B00SW2O5M2/ref=sr_1_2?ie=UTF8&qid=1483589061&sr=8-2&keywords=nordic+knee+sleeve

I would order one size smaller than you think you need. They do wonders for keeping the knees feeling warm and mobile, even in fairly cold environments. I pretty much never squat without them these days.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 04, 2017, 09:22:14 PM
YAY I AM JOINING Again!

Goals:
  • Deadlift body weight (118lbs)- at 85lbs on 1/1
  • Back squat body weight (118lbs) at 75lbs on 1/1
  • Bench press 100lbs - at 55lbs on 1/1
  • Run another half-marathon at some point this year
  • 100 hours of yoga
  • Average 5 days/week of working out (bike commute not counted)
  • Bike more miles than 2016 (>2,518)
  • Be able to do the fucking splits

Yay! Love the splits goal especially!!! I've been working on mine as well.

Do you do them side splits or front splits?
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 05, 2017, 07:28:22 AM
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.

Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.

Do you have anything heavy you can use to squat with in the house? Dumbbells for goblet squats? Even a suitcase with some books in it can work for bear hug squats.
Title: Re: Strength & Fitness 2017
Post by: 2Birds1Stone on January 05, 2017, 08:04:24 AM
I set a ton of goals in the 2016 challenge and only successfully attained ~50%. I realize now that some were unrealistic and  I didn't have much structure to my approach.

This year I have goals in 4 categories - Strength, Endurance, Speed, Physique

Strength
Deadlift 625lbs
Squat 495lbs
Bench 365lbs
Compete in at least 1 USAPL Powerlifing meet.

Endurance
Run a half marathon
Complete Ironman Lake PLacid 70.3  sub 8 Hours
Do one Century Cycle Ride (100 miles +)
Swim 1+ mile open water.

Speed
Run a sub 7:00 Mile
Run a sub 24:00 5K
Run a sub 50:00 10k
Beat last year's Sprint Triathlon record
Cycle 25 miles in 1 hour

Physique
Drop 25lbs by my 30th birthday (May 9th) Currently 234.8lbs
Get to sub 200lbs by September 10th 2017 ( IMLP 70.3 race)
Keep lean body mass above 175lbs

Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 05, 2017, 08:09:08 AM
I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.

Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.

Do you have anything heavy you can use to squat with in the house? Dumbbells for goblet squats? Even a suitcase with some books in it can work for bear hug squats.

.....YES.

-1 for my ingenuity lol. I have a kettlebell I've used for goblet squats before. It's only 35lbs, not the 45lb bar, but it's better than nothing! Thank you for the reminder.

Also, it was a nice ghetto DIY version. Here's a link to plans if anyone wants to play with that. http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm (http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm) I got the weights free of CL. It's held up for 8 years now.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 05, 2017, 08:23:08 AM
YAY I AM JOINING Again!

Goals:
  • Deadlift body weight (118lbs)- at 85lbs on 1/1
  • Back squat body weight (118lbs) at 75lbs on 1/1
  • Bench press 100lbs - at 55lbs on 1/1
  • Run another half-marathon at some point this year
  • 100 hours of yoga
  • Average 5 days/week of working out (bike commute not counted)
  • Bike more miles than 2016 (>2,518)
  • Be able to do the fucking splits

Yay! Love the splits goal especially!!! I've been working on mine as well.

Do you do them side splits or front splits?

Have you seen Zikoris' before pic (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2016/msg921034/#msg921034) from last year? It was impressive, and that was the before!! My version was less impressive. Due to her goals though, once I get the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) some content later this morning, there will be some splits stuff on there too.

I might need to change my daily minimum of the squats. This time of year, the bar is TOO FRIGGIN COLD to do a quick set. The garage is barely above freezing lol.

Anyway, maybe it'll be "squats OR a walk 1+ miles long" or something. Still debating.

Do you have anything heavy you can use to squat with in the house? Dumbbells for goblet squats? Even a suitcase with some books in it can work for bear hug squats.

.....YES.

-1 for my ingenuity lol. I have a kettlebell I've used for goblet squats before. It's only 35lbs, not the 45lb bar, but it's better than nothing! Thank you for the reminder.

Also, it was a nice ghetto DIY version. Here's a link to plans if anyone wants to play with that. http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm (http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm) I got the weights free of CL. It's held up for 8 years now.

I was thinking of JoRocka's video from last year, where she squat people at a toga party.

I set a ton of goals in the 2016 challenge and only successfully attained ~50%. I realize now that some were unrealistic and  I didn't have much structure to my approach.

This year I have goals in 4 categories - Strength, Endurance, Speed, Physique

Strength
Deadlift 625lbs
Squat 495lbs
Bench 365lbs
Compete in at least 1 USAPL Powerlifing meet.

Endurance
Run a half marathon
Complete Ironman Lake PLacid 70.3  sub 8 Hours
Do one Century Cycle Ride (100 miles +)
Swim 1+ mile open water.

Speed
Run a sub 7:00 Mile
Run a sub 24:00 5K
Run a sub 50:00 10k
Beat last year's Sprint Triathlon record
Cycle 25 miles in 1 hour

Physique
Drop 25lbs by my 30th birthday (May 9th) Currently 234.8lbs
Get to sub 200lbs by September 10th 2017 ( IMLP 70.3 race)
Keep lean body mass above 175lbs



I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). I did change one thing, just because I'm aware of some stuff from last year. Normally I say lose XXlbs of fat. I didn't do that with you, just because I think that the loss you are talking about will probably be some muscle, right?
Title: Re: Strength & Fitness 2017
Post by: 2Birds1Stone on January 05, 2017, 08:28:38 AM
I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). I did change one thing, just because I'm aware of some stuff from last year. Normally I say lose XXlbs of fat. I didn't do that with you, just because I think that the loss you are talking about will probably be some muscle, right?

Correct, I don't think there is any way to drop 40lbs without sacrificing some lean mass.

I got DEXA scanned yesterday and the results were pretty wild. I measured 19.6% bodyfat @ a clothed 234.8, more interestingly my bone density is more than two standard deviations higher than average for my demographic.

I still plan on being pretty damn lean in september (sub 10% body fat).
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 05, 2017, 08:57:47 AM
Yay! Love the splits goal especially!!! I've been working on mine as well.

Do you do them side splits or front splits?
I've been trying to do front splits mainly, because I'm hopeless at side splits. I look like a beached whale trying to get into side splits.

I used to have all 3 splits back when I was a competitive athlete in a sport that required it. I'm not sure how much of this is aging vs motivation but I've been solidly working on the splits for a year and am still not close (I am a very healthy level of flexible again thanks to hot yoga and the Fit & Bendy video series).

Yay! Glad to see someone else working on this!
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 05, 2017, 09:31:53 AM
...
Unfortunately not. Two in KC and one in Indiana. Spartan in coming to Colorado twice but the dates won't work for me.

Not sure which race is the Indiana race, but the Warrior Dash here was nice the last time I ran it a couple of years ago. I also know several people who did the Spartan Sprint in Indiana last year who really enjoyed it.

If you are close to Indiana (not sure since you also mention KC) and looking for a challenge, the small, north central town I live in has a pretty tough mud run in July. They say it's three miles (lie). The obstacles tend to be harder than Warrior Dash (I, uh, had to do the burpee penalty a couple times) and the mud pit area is ridiculous, but it's a lot of fun. Not bad even without a team because everyone helps everyone. Happy to share details if you want them.
Indiana is a 10 hour drive away but we go there 4-5 times a year because our families are in the central part. The race I'm doing there is the Rugged Maniac in southern Indiana since it's a weekend we're always back anyway. What's the one in your town? Feel free to PM me if you want to keep the location private. Probably won't make it this year but I'm keeping tings in mind for the future

We live in Kokomo about an hour and a half north of Indy. Here is the link to the race: http://www.wildcatadventureseries.com/mud-battle

It's very home grown. That's 2016 information. They'll post 2017 sometime in June, which is very last minute and very not helpful for people making plans. Still super fun and you never know what random thing they will add each year (those Marines are sneaky). We were not able to do it last year (visiting family in KC actually), but I hope to this year!

******

In other news, on my first run of the year I tripped on a stick and felt a pretty good twinge in my hamstring and right ankle. I've taken a couple days off mostly due to the hamstring soreness and not wanting to aggravate (hard not to use your hammie while running). It feels better today. I might try a short, easy run tonight to test it. But it certainly isn't how I planned to start my fitness year! On the plus side, I have been doing various body weight exercises that do not bother the hamstring each night, so I should easily hit my 60 minutes non-cardio for the week.
Title: Re: Strength & Fitness 2017
Post by: meerkat on January 05, 2017, 11:47:17 AM
I worked out twice this week. The first time wasn't really a work out - my lunch spilled in my bag and got on my work out pants and shoes - but today I sort of did a couch to 5k run of 90 second run/walk intervals. It was not as awful as I thought it would be. I'm finding that I'm actually enjoying running (which would shock early 20s me) but I want to focus on doing weights. Or rather I want to have the results from doing weights but when I actually get into the gym and warmed up I'd rather run than do my routine, which is not helpful if I want to achieve my pull up goal.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 05, 2017, 12:49:24 PM
Holy crap I'm busy. I'm trying to get all kinds of stuff done. One of the things on my list is getting the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) started and filled, but I'm running out of time. This makes me a bit sad, since there have already been questions asked that are answered by it. So, even though I'm ridiculously busy, I went ahead and slightly modified the resource post from last year. It's located at this post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359484/#msg1359484), and I hope that it provides some value. I kind of screwed up my time management skills at the start of this gauntlet, and didn't have enough stuff in place to make this as valuable from the jump as I usually strive for. I apologize for that.

I'm sure it will continue being valuable, I just wasn't able to do it as soon as I wanted.
Title: Re: Strength & Fitness 2017
Post by: Friar on January 05, 2017, 11:40:00 PM
No need to apologise Jordan - it's a busy time of year for a lot of people!
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 06, 2017, 08:06:09 AM
The goblet squat change was brilliant. I can do it as part of my morning routine now. Thank you Lifehappens!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 09:14:37 AM
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this  (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.

I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 06, 2017, 09:26:44 AM
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this  (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.

I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.

We have a large one we use for mobility work- opening back the shoulders and such. Like so: https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg (https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg) I've found that to be wonderful, and the foam roller is still left over from when I was in PT after a car crash. I lovelovelove that stretch.

And of course this is one area where KStar is awesome. This is one SirB does sometimes: https://youtu.be/LuJcHe_EebA (https://youtu.be/LuJcHe_EebA)
We also have a lacrosse ball that we play with when using the standing desk, and SirB used it pretty heavily for a few months to improve his ankle mobility to help his squat.

I would say, don't just barrel in without reading and knowing what you're doing. People can, and have, hurt themselves with mobility work. Like everything else, you have to educate yourself and be sensible and such. #disclaimer.
Title: Re: Strength & Fitness 2017
Post by: meerkat on January 06, 2017, 09:33:31 AM
We have a large one we use for mobility work- opening back the shoulders and such. Like so: https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg (https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg) I've found that to be wonderful, and the foam roller is still left over from when I was in PT after a car crash. I lovelovelove that stretch.

I love that too. I move my arms around like I'm making a snow angel. I do it as part of my warm up routine but sometimes I'll go do that one even if I'm not working out that day.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 09:35:36 AM
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this  (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.

I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.

We have a large one we use for mobility work- opening back the shoulders and such. Like so: https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg (https://runningyourbody.files.wordpress.com/2013/03/img_0456.jpg) I've found that to be wonderful, and the foam roller is still left over from when I was in PT after a car crash. I lovelovelove that stretch.

And of course this is one area where KStar is awesome. This is one SirB does sometimes: https://youtu.be/LuJcHe_EebA (https://youtu.be/LuJcHe_EebA)
We also have a lacrosse ball that we play with when using the standing desk, and SirB used it pretty heavily for a few months to improve his ankle mobility to help his squat.

I would say, don't just barrel in without reading and knowing what you're doing. People can, and have, hurt themselves with mobility work. Like everything else, you have to educate yourself and be sensible and such. #disclaimer.

Oh, I didn't even think about that in regards to Mobility work. I was thinking more as part of a super easy warm up before I do my bodyweight training. I wasn't necessarily planning on doing mobility work. My plan was to get the habit ingrained with the standard Convict Conditioning work 3 days a week (MWF) and once that's in place, start working on the explosive power aspect an additional 3 days a week. Maybe I'll check out some of the mobilityWOD stuff (or the becoming a supple leopard book), and implement that as my warm up. I will research a bit into that. Thanks for the idea.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 06, 2017, 09:39:43 AM
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?

Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)

I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?
Title: Re: Strength & Fitness 2017
Post by: tallen on January 06, 2017, 09:45:58 AM
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?

Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)

I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?

I've also heard not to stretch before weightlifting but afterwards or on off days is fine. Like you I'm not sure though.
Title: Re: Strength & Fitness 2017
Post by: tallen on January 06, 2017, 09:54:09 AM
Mind if I jump in? My goals:

<=15% bodyfat
225 bench press
305 squat
365 deadlift

These might be lofty goals coming from where I'm at now, but I've hit bigger numbers back years ago just floundering around for a couple years so I think it's doable on a good program if muscle memory is really a thing.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 06, 2017, 10:11:11 AM
Mind if I jump in? My goals:

<=15% bodyfat
225 bench press
305 squat
365 deadlift

These might be lofty goals coming from where I'm at now, but I've hit bigger numbers back years ago just floundering around for a couple years so I think it's doable on a good program if muscle memory is really a thing.

Where are you at now? =)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 11:19:37 AM
Mind if I jump in? My goals:

<=15% bodyfat
225 bench press
305 squat
365 deadlift

These might be lofty goals coming from where I'm at now, but I've hit bigger numbers back years ago just floundering around for a couple years so I think it's doable on a good program if muscle memory is really a thing.

tallen, I got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).

BJ, did you want me to add you with the do something every day goal? I was waiting until you had more, but I can add you now.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 06, 2017, 11:25:18 AM
Jordan - I use a piece of 4" PVC pipe for rolling. I put a towel over it when I am targeting my IT bands. It's the Mustachian answer to overpriced foam!

Also, for warm-ups, you might want to check out the Agile 8 and Limber 11. Don't have links, but they're fairly short routines that target a lot of stuff desk work tightens.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 06, 2017, 11:28:18 AM
I have one of these:

https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1483727239&sr=1-4&keywords=foam+roller

Bought it for $15 and it works great. I primarily use it after workouts and on off days.
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 06, 2017, 11:37:32 AM
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?

Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)

I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?

I think it depends on the individual to what they need to do.  Whether or not it impacts performance I don't know.  But if pre workout mobility means the difference between doing a shitty squat vs good depth and good form squat, do the mobility.  In this regard I would say it can prevent injury.

I typically don't do mobility work before a workout, unless it's something that I have a limited ROM in.  For me this is mostly anything overhead (pressing, snatching, etc).  Loosing up my lats, pecs, traps, and delts really improves any work I do overhead.
Title: Re: Strength & Fitness 2017
Post by: k_to_the_v on January 06, 2017, 11:41:19 AM
First, re: foam rollers. I have a love/hate relationship with my foam roller. I started using one last year when, after years and years of back and hip problems I switched from a regular chiropractor to a professional who combines chiropractic with ART, and he got me hooked on the foam roller. It's been transformative. But it is NOT a pleasant experience. I have only used one therapeutically, but it has provided a ton of relief (I only had to do 4 ART/chiro sessions and have been able to maintain the results through foam rolling). The most useful piece of equipment I've ever purchased (the lacrosse ball comes in a close second).

My goals: worked out again today, first thing in the AM, for which I am immensely proud of myself. Also took the dog for a walk despite it being a whopping 7 degrees out. AND, perhaps the biggest win, I've only had one drink so far this week. Am sure I will have a few over the weekend, but I'm on track to be well within/below my booze goal for the week.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 11:45:40 AM
First, re: foam rollers. I have a love/hate relationship with my foam roller. I started using one last year when, after years and years of back and hip problems I switched from a regular chiropractor to a professional who combines chiropractic with ART, and he got me hooked on the foam roller. It's been transformative. But it is NOT a pleasant experience. I have only used one therapeutically, but it has provided a ton of relief (I only had to do 4 ART/chiro sessions and have been able to maintain the results through foam rolling). The most useful piece of equipment I've ever purchased (the lacrosse ball comes in a close second).

My goals: worked out again today, first thing in the AM, for which I am immensely proud of myself. Also took the dog for a walk despite it being a whopping 7 degrees out. AND, perhaps the biggest win, I've only had one drink so far this week. Am sure I will have a few over the weekend, but I'm on track to be well within/below my booze goal for the week.

What's ART?
Title: Re: Strength & Fitness 2017
Post by: LWTG on January 06, 2017, 11:55:18 AM
Hi, my name is longwaytogo and I failed epically in all of my 2016 fitness goals. At first due to just laziness and not prioritizing; and then due to a major injury/surgery I obtained while mountain biking very fast down a hill :/

Luckliy my helmet cracked saving me from any brain injuries but I did manage to break my collar bone. The let it heal in the sling method was failing so after 4 weeks I had surgery to add a plate and some screws. So between that failed 4 weeks and then 4 more weeks after of being in the sling I lost a LOT of muscle and flexibility. Like so much that push-ups are painful/difficult and I can't even think about a pull-up.

This year I'm really prioritizing fitness. Had a bit of "don't know what you've got til it's gone" moment during recovery.  Rehab shoulder to previous state is Hard to quantify but if I manage the below I'm pretty much there

2017 Goals:

-Complete a set of 10 pull-ups
-Dead lift my weight 10 times
-Squat my weight 10 times
-Bench my weight 1 time
-Complete a Half Marathon under 2 hours
-Mountain bike 50 times and/or 500 miles

Most excited about the mountain biking. My Bike was stolen in November of 2015 and my replacement did not arrive until April of 2016, then I got hurt in August. So I only biked about 1/3 of the year. Looking forward to much more this year!

Included a pic of the hardware just for fun
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 12:29:45 PM
Got you added LWTG.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 06, 2017, 12:31:09 PM
Good to see you back, LWTG! I'm glad your shoulder has healed enough for you to get back on the bike.
Title: Re: Strength & Fitness 2017
Post by: LWTG on January 06, 2017, 12:38:43 PM
Got you added LWTG.

Thanks!
Good to see you back, LWTG! I'm glad your shoulder has healed enough for you to get back on the bike.

Thanks, it's healed enough to bike but I have not had much time. I did  a test ride on Thanksgiving to get cleared by my PT/doctor. But since then I've worked every Sat/Sun and it's too dark to bike during the week when I'm not at work. My dad/Boss has resolved not to work Sundays in 2017 though so my weekly ride should be back on track (when I'm not skiing :)
Title: Re: Strength & Fitness 2017
Post by: tallen on January 06, 2017, 12:44:43 PM
Where are you at now? =)

Doing starting strength, 6 weeks in. My last working weights where
Bench 160 3x5
Squat 210  5/5/4 -failed the last rep of last set today :(
Deadlift 245 1x5 (barely made the last rep today after the rough squat session)

For stats I'm 43yo, 220lbs and I'd estimate about 30% bodyfat.
Title: Re: Strength & Fitness 2017
Post by: tallen on January 06, 2017, 12:47:01 PM
tallen, I got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).


Thanks Jordan!
Title: Re: Strength & Fitness 2017
Post by: golden1 on January 06, 2017, 01:17:22 PM
I also failed my primary fitness goals last year.  They were derailed for a variety of reasons, but basically by the end of the year I was a mess.  When I am not exercising regularly, I get sick.  I got two stomach viruses and a really nasty cold/respiratory virus that lingered for three weeks and I still have a cough from it.  My mental health and anxiety suffered as well. 
 
My goals are very simple:  Exercise is my priority. 

Strength train twice a week - I do a series of intense compound exercises for 20-30 minutes. 
Run 2-3X a week 2-3 miles to start, possibly ramping up in the spring and summer
Stretch daily
Push ups and planks on weekdays.

Two rest days per week. 

My real goal is to just stay healthy. 
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 06, 2017, 02:31:19 PM

What's ART?

Active Release Technique: soft tissue manipulation. I'm told it can be intense in a 'hurts so good' kind of way from friends who have tried it.

I kind of feel that way about my foam roller. I just have a regular one (solid, no bumps). I use it mostly on my legs when things are tight (calves, hamstrings, IT band). It can also be intense on really tight muscles. I'm not sure I'd start with a bumpy one, but then maybe I'm just a wimp.

Title: Re: Strength & Fitness 2017
Post by: jordanread on January 06, 2017, 04:00:26 PM
Thanks HC. I like the intense and hurts so good feelings. That's why I went straight for the knobby roller. I'll do a bit of research on ART once I receive the roller.
Today was my last workout of the week, and I managed to stick with 100% success so far. A lot weaker than I was mid-2016. Oh well. Onward and upward.

golden1, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.
Title: Re: Strength & Fitness 2017
Post by: AcftW on January 06, 2017, 11:24:10 PM
I've got a PT test when I get back to the States, and I'm not looking forward to getting back into running regularly to prep for it.  I'm up 15 pounds from when I last tested, and I don't think my knees are going to like it. 

Any tips for easing back into running after bulking for a while?
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 07, 2017, 01:56:25 AM
I'll join the challenge this year.

I have always been extremely tight in my hips and hamstrings (and shoulders, though I notice that less), so this year I am going to put focus on mobility. My athletic history is mostly soccer and running, lower body stuff. I have already been working on this for a couple of months and hope to build on my progress in 2017. I have never been flexible and wonder how much is even possible in my body -- it honestly feels a little hopeless -- but I intend to find out this year.

I would also like to improve strength, but it is definitely a 'second tier' goal.

My specific goals are around mobility and strength. I do intend to continue to run and play some soccer, but don't feel a need to set goals there because I thoroughly enjoy running and soccer. I do not enjoy yoga or strength training, but maybe that will change at some point. I remember there was a turning point in my running when I was just starting, where it felt miserable for many months, and then it wasn't.

For mobility, I am doing yoga at a studio and using a foam roller and lacrosse ball and other stretches on my apartment floor. For strength, I am doing the 'recommended routine' from the bodyweightfitness subreddit (google will get you there if you're curious and if it's not already in the resource post).

I track everything in the Garmin system. I use a Garmin Vivoactive HR watch and really enjoy seeing the steps, miles run and biked, etc. I can also track yoga and strength there, though not as elegantly as running and biking.

Destination goals:
Front fold: Lay hands flat on floor with legs locked. (Now: can just barely touch my toes)     
Full deep squat with straight back and no discomfort or balance issues. (Now: can squat with feet flat, but my back is hunched and I am almost tipping over backward)
Sit cross-legged with straight back and no discomfort. (Now: sitting cross-legged lights up my outer hips. I am forced to hunch my back, and it still feels like I am going to tip over backward)
Sit on floor with legs in front and back straight, relaxed. (Now: I can sit on the floor with my legs straight in front of me, but my back is hunched and my hamstrings are already fully tight. My abs must be engaged significantly to stay upright)
3x8 pullups (currently 7/4/3)
3x8 ring pushups (currently 5/4/3)
3x8 ring dips (currently chair dips 8/8/7)

Input/journey goals:
Yoga average 3x per week (156x in 2017)
Bodyweight fitness recommended routine average 1.5x per week (77x in 2017) (I expect to have some on months of 3x/week and off months of 0-1x/week, hope to average 1.5x)
Title: Re: Strength & Fitness 2017
Post by: SachaFiscal on January 07, 2017, 03:53:29 AM
In general my goal is to develop some consistency in my health and fitness promoting habits. More specifically:

Strength train 2x week
Cardio 2x week
At least walk on other days
Develop a daily yoga & meditation practice by the end of the year
Stretch/foam roll in the evenings during tv time
Eat Healthy >= 6x week
Do >= 1 full Pilates push-up by the end of the year

Feels good to write it all down. Now maybe I will actually do it!
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 07, 2017, 05:33:29 AM
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this  (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.


Rollers are excellent. I use them regularly on my whole body including calves, lats, chest.... If you haven't used one before i would definitely recommend using a regular foam one before moving up to the rumble roller (or any other harder one with literally spurs that are going to dig into your body). A regular foam roller will hurt a lot until you get used to it.

You can also make your own by going to a hardware store and buying some PVC pipe. I'm not sure the size you need, but one that is approximately the size of a foam roller. If you find rolling on the PVC pipe too intense at first, put a towel over it as a cushion.

Another DIY rehabbing/prehabbing soft tissue tool that serves the same function as a roller is using a tennis or raquet ball. Those balls are especially good for the feet and hard to reach areas of the back, like the scapula area and lower traps.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 07, 2017, 05:36:01 AM
Someone correct me if I'm wrong, but I thought mobility work before lifting was a no-no? Because of neuromuscular feedback? I think you're more likely to get an injury, yeah?

Okay, it looks like the science is totally out on all this still: https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting (https://breakingmuscle.com/learn/two-new-studies-on-static-stretching-are-completely-conflicting)

I know there's a lot more out there, but I need to hop offline for a while. Maybe someone else can investigate?

I've also heard not to stretch before weightlifting but afterwards or on off days is fine. Like you I'm not sure though.

You should definitely do some mobility stuff before lifting. And rolling before lifting as well. Very common practice amongst competitive weightlifters, crossfit athletes, and powerlifters. :P



I did my first heavy bench session of 2017 (and this is the heaviest I benched in about a year). I managed to do 110kg for 3 unpaused reps, and then 112.5/247 lbs for 1 for pretty close to a true 1RM. I had no liftoff so I did lose some tightness in my set up. But overall happy with where my bench is currently at and looking forward to making some progress, and possibly entering a bench contest this summer. This is 1.58 x my bodyweight.

https://www.instagram.com/p/BO5ibjtjd0a/?taken-by=skinnin_kinnon
Title: Re: Strength & Fitness 2017
Post by: 2300 on January 07, 2017, 04:20:06 PM
I'm back too...2017 for me is all about consistency with sleep and workouts.

First a few comments as I'm a little late to for the early conversations because I had a sleeping setback on Day 3 of the new year (2 days in a row isn't very impressive...at least I'm motivated as hell now).  Jordan (and all) feel free to give me face punches galore if I mess up on sleep rules...

Routines and warm ups:

For those trying to do something everyday:
I loved this article and have started using the red X on calendar method for tracking my "following the sleep rules".  Essentially you Red X on a calendar when you do "X" and it becomes motivating to not break the chain.  2nd rule (as we're all human) is NEVER 2 in a row...if you do miss a day then "that next day suddenly has become the most important day of your life" and you must do "X".  more here:
https://www.nerdfitness.com/blog/the-30-day-hard-hat-challenge/

2017 Goals:

I'm planning (hoping) that the majority of missed strength training days are due to vacations because I usually do a ton of hiking then anyways which works as well...maybe I'll give myself a pass for those days (if hike a ton)?  TBD.

Also hopping that I only break the sleep rules due to social events out and not evil screen time...
Title: Re: Strength & Fitness 2017
Post by: adizb on January 07, 2017, 04:27:54 PM
I forgot about the new year resolutions this year, but its a great time to try and improve myself again. I will try to accomplish these things in 2017:

1. Ride a bike to work at least once (~12 miles one way)
2. Run a mile in under 9 minutes.
3. Lose 20 lbs (starting at 225)
4. Do 5 wide grip pull ups with good form
5. Bench Press 250 lbs in a set

haha shit... this will take some effort, but im up for it! starting right now, going to the gym!
Title: Re: Strength & Fitness 2017
Post by: horsepoor on January 07, 2017, 09:29:48 PM
3x3 155 deadlift tonight.  Ankle is feeling good, so should be able to hit my original DL goal fairly soon.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 08, 2017, 11:48:31 AM
PowerMustache, SachaFiscal, 2300, adizb. You've all been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Now start/continue kicking ass!!

Again, please double check the listed goals to make sure I got the right. Adizb, I didn't see how many reps were in your set for bench presses, so I left that a question mark.
Title: Re: Strength & Fitness 2017
Post by: adizb on January 08, 2017, 02:00:05 PM
PowerMustache, SachaFiscal, 2300, adizb. You've all been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Now start/continue kicking ass!!

Again, please double check the listed goals to make sure I got the right. Adizb, I didn't see how many reps were in your set for bench presses, so I left that a question mark.

thanks =) this will be  a great motivator for me. yeah sorry for not specifying the reps for the bench press goal, just that this'll be hard and not sure how many i should put in there. I want to be motivated not terrified. If you can, sign me up for 5 reps. I usually do sets of 10 but since its such a big weight for me 5 should be plenty, thanks again!
Title: Re: Strength & Fitness 2017
Post by: LWTG on January 08, 2017, 02:25:21 PM
Alright, I'm resetting Jan 1 since last week was a shit show at work and DW was out of town for 3 days leaving me with lots of kid duties.

Got my workout plan on a clip board with my fancy new combination lock ready for the gym tomm at 5:30 am!!!
Title: Re: Strength & Fitness 2017
Post by: tensile on January 08, 2017, 03:56:30 PM
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.

Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.

I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.

But I'm getting old and need some muscle somewhere on my body.

Anyone been in my shoes and overcome it without being hit by lightning or something?
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 08, 2017, 04:41:47 PM
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.

Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.

I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.

But I'm getting old and need some muscle somewhere on my body.

Anyone been in my shoes and overcome it without being hit by lightning or something?

Yes. What I had to do, and it might work for you, is to find an actual activity that you enjoy, but you'd enjoy more being physically fit. At that point, you are framing the workout or progress in the context of a fun activity. For example, I recently went to a trampoline center. Ridiculously fun. But I know that once I increase core strength and body awareness/control, I will have even more fun. Also, the slackline is a big one for me. Freerunning is super fun, but doing it well (I imagine) would be even more fun. I hate running, but I enjoy hiking. So part of my ideas are to be physically able to do trail running, so that I can see if it's fun.

If you look at the beginning post, what I'm describing here is first finding your destination goals, and then reaching out (like you have) and developing how to get to that destination.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 09, 2017, 12:32:28 AM
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.

Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.

I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.

But I'm getting old and need some muscle somewhere on my body.

Anyone been in my shoes and overcome it without being hit by lightning or something?

I was in your shoes but I don't have any magic solution. No lightning, just a combination of joining a fitness community, public accountability, and finally getting excited by my progress (which took a couple years, alas). For me, the ball started rolling when I finally decided to sign up for crossfit after which my (ex)wife also decided to join. We both were just consistent enough that neither wanted to be the one to quit, although it was pretty hard for the first few months. Slowly, we became integrated with the community and made friends. We started hating the actual workouts less and less as well. Eventually, I started to like it. Then I started wanting to push myself harder, although I remained somewhat inconsistent.

After my divorce I moved and realized that my favorite part of crossfit had been the strength training elements, but I felt like I had not made much progress. Thus I looked for a powerlifting gym. Within 6 months I had added well over 200lbs to my total (1RM squat + bench + deadlift) and I was hooked. Turns out getting stronger was intrinsically quite motivating to me, but only when it was happening quickly. At least to start. Now, I am one of those people who gets antsy when I miss a workout. It took me over 3 years of consistent exercise to get here (dragging myself to the gym on dozens of occasions), but it did happen eventually. Not sure if that's helpful though!
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 09, 2017, 02:15:46 AM

Follow Sleep Rules > 95% Success Rate!!! (347+ of 365 days)


2300, I'm working on the BW Reddit Recommended Routine too. It's my first time strength training and I struggle getting myself to do it, but I think it's very good for me to supplement my running with some strength.

Do you mind sharing a little more about your sleep issues/rules? I know this is tangential to the strength topic but I personally struggle falling asleep and wonder if you have the same problem and how you deal with it.

 I like the way you've structured all of your goals in terms of forward progress and frequency paired with a target success rate. I might consider something along those lines for myself.
Title: Re: Strength & Fitness 2017
Post by: tensile on January 09, 2017, 05:30:30 AM
Not sure if that's helpful though!

It is. Thanks! To jordanread too.
Title: Re: Strength & Fitness 2017
Post by: k_to_the_v on January 09, 2017, 08:38:50 AM
Well, I wouldn't call last week STELLAR, but
I did walk every day, despite frigid temps (although this is a habit that is already well instilled thanks to the dog)
I did three structured workouts over the week. Not as many as I'd like, but more than the big fat zero I had been doing.
Maybe most importantly, I did really good with moderating the booze. I came in comfortably under the limits I've set for myself.

So, I will call week one a success, and look to build on that in week two.

I'm really impressed at some of the strength goals here. I think once I feel like I have the drinking in check and have built in a habit of working out, I'm going to try (yet again) to focus specifically on strength goals.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 09, 2017, 10:59:10 AM
Anybody have experience with foam rollers? I was doing a bit of research on the Rumble Roller (http://amzn.to/2i0D6c1) based on some stuff I saw in a Tai Cheng video, and then started researching it. Apparently they have them at Target too, and since I don't know if it will actually be worth the stupid price they have on it, I was going to try one there. However, the reviews online (especially relating to bruising in the first couple days, and the discomfort on knots) made me want to commit to it. I didn't wind up buying the RR, but I found this  (http://amzn.to/2hXZdBC)smaller off-brand one that has similar reviews. Since I got an Amazon gift card for xmas, it didn't cost me anything. I'm just wondering what your experiences have been with it.

I'm doing some tai chi, possibly some yoga as my warm ups, as I find that I'm begin to get some soreness based on sleeping. Hopefully this makes my shoulder stop hurting. Oh, and it's not working out, it's just that I'm sleeping messed up on one shoulder.

I have a great big foam roller thing that you roll around on the floor on top off. It takes up a lot of space to use, as I tend to end up inch worming my way around the living room. I also recently purchased a "foam roller" that is like a thin rolling pin. I like it a lot better. I can do my lower legs myself, and I can have my boyfriend work on my IT band. It is also good for ribs/side. I got it at Target and they had several model to choose from for about $20. Rolling my IT band, one way or another, has done quite a bit to resolve muscle knots and pain due to running.

I also lost two pounds this week. I painted my living room, dining room, kitchen, and hallway but did not exercise outside at all this weekend (too cold!).
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 09, 2017, 02:27:48 PM
Not sure if this is the right place - in theory I'd sign up to a challenge... problem is weights are SO BORING.

Give me a ball to chase around, a shuttle to smack, and I'm all in. Jogging? Terrible. Weightlifting? OMG just euthanise me already.

I bought a Bio Force Home Gym thing thinking if I had gym equipment in my home I'd use it. Shocker - I don't. I get zero pleasure from sitting there slowly going through those movements. Zero. It's so incredibly tedious.

But I'm getting old and need some muscle somewhere on my body.

Anyone been in my shoes and overcome it without being hit by lightning or something?

Like others have mentioned, sometimes finding your 'community' is key and finding what the challenge is for you. I started running to help jump start my weight loss/get in shape. I was not a fan of running. But I did like the relatively quick gains I started to notice (Hey! I can walk up stairs without being winded! Wow, is that a leg muscle?!).  I'm not sure when I went from running because of the weight/in shape to actually enjoying it, but I do now. I'm not ever going to be one of the people who are all "Yay! Running! Sunshine! Rainbows! Best thing EVER!" (They exist, I know a few). It's just become part of my day. It's my quiet time. It's time to listen to that new book I downloaded from the library. Sometimes it's just about being outside on a beautiful day. I love challenging myself to hit faster paces.To run farther. I'm competitive enough that it's also about training harder to beat the lady in my age group who is just a little bit faster than me. I super love the running community in the town I live in and that's opened up a great new social aspect to both my running and my personal life.

Husband started running because I did. He is still not the biggest fan, but through running he found triathlons. Which he does love. For the challenge. For the other competitors. And for that, he is willing to run (and bike and swim).
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 09, 2017, 03:08:43 PM
Adding some resources that came up in the Uber Frugal January thread, and then I couldn't find for a long time because I thought they were on here!

For doing yoga at home:
 www.doyogawithme.com (http://www.doyogawithme.com) Specifically recommended: Melissa Krieger and Anastasia Hangemanole's classes
https://www.youtube.com/user/yogawithadriene (https://www.youtube.com/user/yogawithadriene)
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 09, 2017, 08:03:46 PM
my willpower got tested today. DW had to leave early in the morning to go to meetings so i didn't do my workout in the a.m like normal. No problem right? I will do it after work. I no sooner locked the door at work and the fire pager went off. So I haul ass down to the fire station and hop on a truck and spent 3 hours fighting a chimney fire. After we got done everybody was going to somebody's garage to have a few beers after a job well done. I REALLY wanted to go have some beers and probably would have if I got my workout done in the morning, but I decided I would pass up the beers and go spend an hour in my own garage throwing some iron around.

So all in all I got a little bonus workout consisting of a 1/2 mile bicycle sprint, 200 meter hose drags, and ax swings lol. On a more serious note my deadlifts are coming along nicely. I am still a little conservative on the weight but my form feels great. Everything else bench, pull-ups, and dips all still suck lol. Another bonus is I have inspired DW to start working out again which is great cause I want us both to be in shape and able to kick ass at whatever we decide to do.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 10, 2017, 01:23:25 AM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 10, 2017, 06:32:44 AM
So all in all I got a little bonus workout consisting of a 1/2 mile bicycle sprint

Wait, so did you do a bike sprint to a fire* truck, and then go put out a fire, and then ride back home, and then work out?

*If so, there is a huge opportunity here about doing bike sprints towards a FIRE truck.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 10, 2017, 08:20:58 AM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 10, 2017, 09:02:25 AM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.
Title: Re: Strength & Fitness 2017
Post by: flan on January 10, 2017, 09:27:55 AM
Last year I didn't know what I was doing. This year I still don't, but I think I've got a good, realistic-but-fantastic-for-me list this year. Could you add them for me, jordanread?

Title: Re: Strength & Fitness 2017
Post by: jordanread on January 10, 2017, 09:36:14 AM
Last year I didn't know what I was doing. This year I still don't, but I think I've got a good, realistic-but-fantastic-for-me list this year. Could you add them for me, jordanread?

  • do 3000 push-ups
  • run 100 miles
  • lose 1 inch off waist

Glad to have you back! I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).
Title: Re: Strength & Fitness 2017
Post by: Travis on January 10, 2017, 10:34:37 AM
I've got a PT test when I get back to the States, and I'm not looking forward to getting back into running regularly to prep for it.  I'm up 15 pounds from when I last tested, and I don't think my knees are going to like it. 

Any tips for easing back into running after bulking for a while?

I also have an APFT sometime in the spring that I'm getting ready for and starting from scratch (knee injury).  By no stretch am I an expert, but I have a lot of practice in overdoing it.  Start out slow.  Take your time and warm up correctly.  Set some achievable goals each week and work your way up to it.


I'm throwing my hat into the ring here with the following:

-15 minute two mile run
-65 pushups in two minutes
-70 situps in two minutes
-plank for 5 minutes

I started New Years with:
-20 minute two mile
-1 minute plank
-30 pushups before failure

This week I'm at:
-17:45 two mile
-1:30 plank
-35 pushups

I haven't tried doing pushups or situps for time yet, just several sets for exercise.  I've been doing pushups until muscle failure and seeing how many I can do at once.  Generally speaking, if I can do 50 reps of pushups and situps in the first minute then I'll be pretty close to my 2 minute goal.

I'm also getting into some minor weight lifting starting with a lot of squats.  I have almost no experience with weight lifting so I can't really lay down any quantifiable goals as yet.  There's a gym I can use for free next to my office that I'm trying to spend more time in.  Right now I'm just doing air squats and last week I did a few sets with just the bar and some 10 pounders on it.  I'm going to slowly ramp up the weight lifting a couple days a week.  I've always been slender and I'm not looking to put a lot of weight on, but I need to be stronger with how weak my shoulders and knees are.  Any advice towards these ends would be appreciated.

I have arthritis in my left shoulder, a slight separation in my collarbone, and I've had meniscus surgery done on both knees, the most recent being a year ago.  In the past I've been great with pull ups, but it's easy for me to strain my shoulder since I've pulled it a few times over the years.  I'm 36 years old, 5'10", and weigh 165 pounds.
Title: Re: Strength & Fitness 2017
Post by: SachaFiscal on January 10, 2017, 07:50:48 PM
PowerMustache, SachaFiscal, 2300, adizb. You've all been added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Now start/continue kicking ass!!

Again, please double check the listed goals to make sure I got the right. Adizb, I didn't see how many reps were in your set for bench presses, so I left that a question mark.

Thanks! This is inspiring me. I've been going to the gym and eating much healthier. Still working on the yoga/meditation part but I think I will make it happen :-)
Title: Re: Strength & Fitness 2017
Post by: Friar on January 11, 2017, 01:42:30 AM
I've only managed to make it to the gym twice this month so far...

I can attempt to blame it on the late nights at work and feeling generally run down but ultimately it's my fault for not finding the time. I don't particularly relish the idea of getting up at 06:00 in order to fit in a workout because I know I won't be home until 21:00.

At least I went yesterday!
Title: Re: Strength & Fitness 2017
Post by: Mezzie on January 11, 2017, 05:54:50 AM
I haven't increased my weights yet, but I am lifting, and that's most of the battle. Today is my scheduled recovery day, so I'll be doing some easy cardio on the recumbant exercise bike and some stretching. Hopefully tomorrow I'll go for a swim, but my arms are suuuper sore from yesterday's workout, so I may need to wait an extra day.

In possibly game-changing news, my BIL fixed my long-neglected bike. I'm not entirely sure my screwed up ankles can handle real biking, but I'm going to give it a go at the park as soon as I get my bike back. If I can do it without considerable pain, that'll be one more exercise option.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 11, 2017, 06:27:13 AM

I'm throwing my hat into the ring here with the following:

-15 minute two mile run
-65 pushups in two minutes
-70 situps in two minutes
-plank for 5 minutes

I started New Years with:
-20 minute two mile
-1 minute plank
-30 pushups before failure

This week I'm at:
-17:45 two mile
-1:30 plank
-35 pushups

I haven't tried doing pushups or situps for time yet, just several sets for exercise.  I've been doing pushups until muscle failure and seeing how many I can do at once.  Generally speaking, if I can do 50 reps of pushups and situps in the first minute then I'll be pretty close to my 2 minute goal.

I'm also getting into some minor weight lifting starting with a lot of squats. I have almost no experience with weight lifting so I can't really lay down any quantifiable goals as yet.

Damnnnn a 5 minute plank would be unreal! 1:30 is good. 1:30/1:45 is about where I'm at. Do you ever do weighted planks? That's more often what I do for planks because I find it too boring just letting the clock run for over 1 minute in the same position. I throw a 45 pound plate on my rear-end and will hold that for about 30-45 seconds.

The recommendations I would give you on the squats is to accompany this movement with a lot of hip, ankle, and shoulder mobility work. Especially before you start your squats workout. You'll want to have good ankle mobility so your heels don't come off the ground as you are approaching parallel. You'll want good hip mobility to ensure you can get to parallel without having a butt wink. And good shoulder mobility translates to a narrower grip on the bar/locking the bar tighter into your back. Here are some great warm-up moves: https://www.youtube.com/watch?v=YGglqs8YstU

Mobility Wod has a lot of videos for mobility work:    https://www.youtube.com/watch?v=JBHzXF-mVjY
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 11, 2017, 06:33:25 AM
I had a break through in my handstands last night. I'm pretty psyched about it because I have (inconsistently) working on handstands for 1.5 years now. I think I am finally figuring out how to engage my core so I can actually stand in one spot. My weakness has been that I would have to keep walking backwards because I didn't have the right position/tightness to stay in one spot. Now that my body is finally figuring it out I think I will improve pretty quickly from this point. Here's to hoping!

https://www.instagram.com/p/BPGtyDLDshf/?taken-by=skinnin_kinnon

Also did a set of 275 lb squats for 4 reps that felt pretty strong. Depending on how my back feels I am going to attempt a 300 or 305 lb squat for 1 rep in the next week or two.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 11, 2017, 07:05:25 AM
Damn TFS, that was impressive. Are you looking at progressing towards handstand pushups?

Travis, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).
Title: Re: Strength & Fitness 2017
Post by: 2300 on January 11, 2017, 07:45:19 PM

Follow Sleep Rules > 95% Success Rate!!! (347+ of 365 days)

Do you mind sharing a little more about your sleep issues/rules? I know this is tangential to the strength topic but I personally struggle falling asleep and wonder if you have the same problem and how you deal with it.

Not at all.  Actually I feel sleep is more directly related to strength training because you need some rest for muscles to grow muscles (and not sleeping can make it really hard or not the safest to work out).

My biggest issue is falling asleep too (although falling back asleep isn't very common either).  What works best for me is:
--Routine, make sleep a priority.  Make an effort to do same things every night and go to bed at the same time.
--Note pad by bed to be able to write down any ideas that pop into my head. 
My brain has no off switch and also my best ideas come to me in bed randomly as I'm about I'm trying to sleep...if I don't write it down I'll stay up all night thinking about it so I don't forget.
--No screen time after 9PM--no computer, no TV, no phone, nothing. 
This is public enemy #1 and for some reason even though I know the pain it can cause I do it more than I should.  Face punches (even face kicks) are fair game if I mess this one up!
--Read an old school paper book for ~30min-1 hour, longer if not tired yet.
--If not falling asleep after 20-30 minutes get up and read till literally can't keep eyes open.
--Of course exercise helps as well because it makes you tired (as long as I don't exercise too late which keeps me up).
--This book helped me the most: 
https://www.amazon.com/Say-Good-Night-Insomnia-Drug-Free/dp/0805089586/ref=sr_1_1?ie=UTF8&qid=1484186731&sr=8-1&keywords=say+goodnight+to+insomnia

Other tips and cool science around the brain and belief.  If you believe you have a insomnia, then you'll have insomnia...so now I choose to believe I don't have insomnia and I sleep a LOT better than before.  The last bit of improvement for me comes down to discipline, willpower, and priorities (i.e. prioritize routine over screen time late at night).

--These were cool as well:
https://zenhabits.net/rockabye
http://lifehacker.com/5971884/the-science-behind-sleep-and-how-getting-better-sleep-means-youll-need-less-every-night
https://www.nerdfitness.com/blog/are-you-making-these-mistakes-with-your-sleep
https://www.nerdfitness.com/blog/priorities

Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 12, 2017, 04:27:23 AM
Do you we post updates as we go along in our progress? If so, do we modify our original post or just add a new response at the end of the thread? I want to keep up on other's and my own progress as we go through the year.

I can't wait for better weather - so miss my outside activities!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 12, 2017, 06:23:32 AM
Do you we post updates as we go along in our progress? If so, do we modify our original post or just add a new response at the end of the thread? I want to keep up on other's and my own progress as we go through the year.

I can't wait for better weather - so miss my outside activities!

Just update as you go. If you hit one of your goals, just let me know, and I'll get it marked off. I've structured this thing so that the thread itself takes the natural course of conversation and issues, but if you want a snapshot of how people are doing in relation to their goals, just look at the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Editing comments requires me to go back and check, and I don't have the time to go through it all. This thread usually gets pretty long by the end of the year. New comments work best. While I'm not going to implement this as a guideline, both the Uber-Frugal-January and Whole30 gauntlets are now doing a wins and challenges format, which could definitely be of value, but by no means required. Just jumpin with updates, questions, whatever. Check out my next update for how this is done, if you aren't familiar with it.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 12, 2017, 06:30:58 AM
Wins: So I'm at 100% of my journey goals so far. I've worked out every time my program calls for it. The pain in my shoulder is greatly lessening, and that's nice. Plus, coupled with the fact that I wake up stupid early so I can sleep (I am really going to look through those links 2300 posted), the workouts are giving me a relatively satisfied feeling by the end of the night. On the off days, I've been doing a touch of jump rope (that is freaking hard to do long...I sometimes miss being a kid) and/or walks around the lake at the park near my house.

Challenges: I'm not that great when it comes to making a habit out of working out, so this might be just a perception thing, but I'm not being consistent in the timing of my workouts. This isn't a problem with my currently open schedule, but to me, a habit contains some elements of consistency as far as time goes. The SO gets up and starts her workout immediately. She says she actually wakes up a few minutes into it. I don't want to go that extreme, but I do put it off until after I do some other stuff. Sometimes I've finished my workout by 7:00AM, and other times I get to it around 4:00. I do always do it before I eat breakfast, but I just eat when I'm hungry, so sometimes I actually eat breakfast at 4:00PM. Also, I don't know that waiting to workout until I am hungry leads to the best form. I haven't noticed any issues, but I do know that I'm a bit distracted, and that goes against my idea of full body awareness and enjoyment.
Title: Re: Strength & Fitness 2017
Post by: Friar on January 12, 2017, 11:01:44 AM
I feel your pain Jordan as I'm also struggling to make working out a habit. I am very much a creature of habit and and if I get derailed in the slightest then it throws me completely out of whack.

Monday, for example, work ran late due to some "urgent" tasks that needed completing that day which meant that I was home an hour later than usual. I like to eat dinner immediately when I get in from work because it helps with not snacking. To achieve that goal I batch cook my dinners so that they can be later microwaved in a few minutes.

However, returning home late meant I was more hungry than I should have been. This combined with the fact the the current batch cooked meal takes 45 minutes to heat up resulted in me demolishing an entire pack of shortbread before dinner was out of the oven. Obviously I then proceeded to eat dinner.

I then felt shit because I had eaten way over my target for the day which lead to a bad gym session at the most busy time of the day.

Oh to be FI.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 12, 2017, 06:46:03 PM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.

Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 12, 2017, 06:48:43 PM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.

Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?
My fitness pal calorie counter is pretty good. Link is in the resource post. It's not just calories.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 12, 2017, 07:13:41 PM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.

Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?

I like lose it. For some reason I've had trouble making an acccount on my fitness pal. I lost about 20 pounds a year+ ago using lose it. I was able to enter recipes and calculate servings based on the ingredients, which I found helpful.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 12, 2017, 07:14:46 PM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.

Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?

I like lose it. For some reason I've had trouble making an acccount on my fitness pal. I lost about 20 pounds a year+ ago using lose it. I was able to enter recipes and calculate servings based on the ingredients, which I found helpful.

Ha. That one is also in the 2015 resource post. Awesome.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 13, 2017, 01:28:14 PM
my willpower got tested today...

I'm impressed. I'd be very inclined to give myself a pass on working out after fighting a fire for 3 hours.
Yuuuupp. Congrats, you are 100-500% more badass than me.

Wow. Amazing work ethic. And thank you for your volunteer fire fighting.

Thanks, To be fair it was a pretty easy fire. got there in time to save the house and just had to chop a small hole in the roof around the chimney. I've been doing good on the strength portion of things but I need to get started on my conditioning. I still need to get a baseline mile time but every night its nice enough to run we have crap going on and every other night it's been freezing and windy. back when I ran frequently it didn't bother me to run in the cold. I am pretty sure right now my lungs would freeze up within the first 200 meters. Also I need to start tracking my food. does anybody have any suggestions for a good app or something?

I like lose it. For some reason I've had trouble making an acccount on my fitness pal. I lost about 20 pounds a year+ ago using lose it. I was able to enter recipes and calculate servings based on the ingredients, which I found helpful.

+1 for LoseIt. I found the interface better (for me, ymmv) than My Fitness Pal.

Grab a buff (or even a thin scarf) to stick across your mouth if you want to run in the cold. DH has some issues with his lungs in the cold, but if he breathes through his buff the cold is much, much less of an issue. Once he is warmed up, even the extreme cold doesn't bother him much. I guess extreme is subjective, but we've done runs at or below 0*F with wind chills in the negative teens with some frequency without a lot of issues.
Title: Re: Strength & Fitness 2017
Post by: Cowardly Toaster on January 13, 2017, 01:40:00 PM
Following
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 13, 2017, 01:56:24 PM
Following

You going to post some goals? No pressure, just curious.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 13, 2017, 06:27:02 PM
Curious what others have found to help with muscle fatigue. I stepped up quite a bit this week and I'm feeling good, but I put in 3 hours on the bike trainer, a few miles swimming, and a couple runs. I am a little sore, but work on rolling my muscles and the heating pad and it doesn't bother me much.  However, what does catch up with me is tired muscles. Ultimately last summer I really overtrained and need some sort of recovery routine  that isn't just sitting on my butt three days a week.

I like to exercise, and aside from that often things come up in my schedule that foul my plans. So I tend to take every opportunity to workout, and then if my plans don't get screwed up, I might not actually get just a reasonable rest day.

Lost four pounds!
Title: Re: Strength & Fitness 2017
Post by: adizb on January 14, 2017, 12:07:00 AM
what a bummer today...

Decided to hit the gym after work, work some legs + cardio with my brother. Was looking forward to it the whole day and when i finally got to the gym, surprise! We cant go, i can but the guest entry for my brother wont work since its past 9pm, apparently those are the rules. Then the guy at the desk says: "dude, do you even go here?" I didnt pay him much attention since i was bummed we couldnt work out, but rude much? yeah i fucking come here to the gym im a member of....

then he adds we can buy a guest pass for one day.. for only $20... ?!?! monthly membership is 9 dollars, but he wants to charge 20 for a single day. wow what a deal... fuck off! we'll just come tomorrow during the day. What a let down... a terrible way to end the day.
Title: Re: Strength & Fitness 2017
Post by: PerpetualWanderlust on January 14, 2017, 01:31:13 PM
Thank you for putting this together, OP. This will be my first time to participate in this challenge.

My Goals:

1. Run the full-length of my 10k in April.
2. Enjoy noticeable progress in each of my end-of-month mirror pictures.
3. Be able to pump out 50 push-ups.
4. Be able to touch my toes with no knee-bend.
Title: Re: Strength & Fitness 2017
Post by: Friar on January 15, 2017, 05:15:32 AM
what a bummer today...

Decided to hit the gym after work, work some legs + cardio with my brother. Was looking forward to it the whole day and when i finally got to the gym, surprise! We cant go, i can but the guest entry for my brother wont work since its past 9pm, apparently those are the rules. Then the guy at the desk says: "dude, do you even go here?" I didnt pay him much attention since i was bummed we couldnt work out, but rude much? yeah i fucking come here to the gym im a member of....

then he adds we can buy a guest pass for one day.. for only $20... ?!?! monthly membership is 9 dollars, but he wants to charge 20 for a single day. wow what a deal... fuck off! we'll just come tomorrow during the day. What a let down... a terrible way to end the day.

I get that "rule are rules" but sometimes you'd think he could have had a bit of common sense and seen that, really, letting a guest in after 21:00 wouldn't be that big of a deal and bent the rules this one time. Still, I suppose if it's a chain gym, and by the $9 a month membership fee it sounds likely, it's probably not worth breaking any rules if it means losing his job.

I totally agree on the rudeness though, there is no need for that.



Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 15, 2017, 06:11:03 AM
Curious what others have found to help with muscle fatigue. I stepped up quite a bit this week and I'm feeling good, but I put in 3 hours on the bike trainer, a few miles swimming, and a couple runs. I am a little sore, but work on rolling my muscles and the heating pad and it doesn't bother me much.  However, what does catch up with me is tired muscles. Ultimately last summer I really overtrained and need some sort of recovery routine  that isn't just sitting on my butt three days a week.

I like to exercise, and aside from that often things come up in my schedule that foul my plans. So I tend to take every opportunity to workout, and then if my plans don't get screwed up, I might not actually get just a reasonable rest day.

Lost four pounds!

Yay on the four pounds!

I do mostly cardio and end up with tired muscles too... here are my go to recovery things: Hot soak with epsom salts (okay, any excuse for a hot bath), compression socks (Hey, I know the jury is still out, but if they are a placebo, they are a placebo working on my mind), gentle yoga (my rest day each week usually involves a short yoga routine from youtube), and throwing an extra occasional slow, very short run. That last one might seem counter-intuitive, but I sometimes find I actually recover faster if I do a very slow 1-2 mile run on an off day. A guy in my local run club who has been coaching cross country for years suggested it and it really seems to help.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 15, 2017, 11:50:27 AM
Curious what others have found to help with muscle fatigue. I stepped up quite a bit this week and I'm feeling good, but I put in 3 hours on the bike trainer, a few miles swimming, and a couple runs. I am a little sore, but work on rolling my muscles and the heating pad and it doesn't bother me much.  However, what does catch up with me is tired muscles. Ultimately last summer I really overtrained and need some sort of recovery routine  that isn't just sitting on my butt three days a week.

I like to exercise, and aside from that often things come up in my schedule that foul my plans. So I tend to take every opportunity to workout, and then if my plans don't get screwed up, I might not actually get just a reasonable rest day.

Lost four pounds!

Yay on the four pounds!

I do mostly cardio and end up with tired muscles too... here are my go to recovery things: Hot soak with epsom salts (okay, any excuse for a hot bath), compression socks (Hey, I know the jury is still out, but if they are a placebo, they are a placebo working on my mind), gentle yoga (my rest day each week usually involves a short yoga routine from youtube), and throwing an extra occasional slow, very short run. That last one might seem counter-intuitive, but I sometimes find I actually recover faster if I do a very slow 1-2 mile run on an off day. A guy in my local run club who has been coaching cross country for years suggested it and it really seems to help.

Thank you! I tend to do a light swim on days off, but running would be a good alternative. I just ordered a pair of compression shorts. A lot of my muscle fatigue is quads/hams/gluets so I am hoping that may help. Definitely epsom soaks get in the mix when I have the time (I so wish I had a deep soaker tub).

Today I am sleep deprived after hosting a sleepover 10 year old nerdiest birthday party ever for 6 boys. They were Star Wars LARPing into the wee hours. I still managed a mile swim but it was one of those swims where I was fighting the water The whole time.

357 active intensity minutes this week.
Title: Re: Strength & Fitness 2017
Post by: Travis on January 15, 2017, 04:20:08 PM
1/15: 55 pushups in 2 minutes, 3 miles in 26:15, 2 mile time 17:00, plank - 2 minutes, squat - 50 pounds (not including bar).


I am smoked.  Overall the run felt really good except I get this pain in my right hip/groin area after the 2nd mile.  Years ago the docs did every test they could think of, but found nothing.  It only crops up when I'm doing a long run.
Title: Re: Strength & Fitness 2017
Post by: Kerowyn on January 15, 2017, 07:59:04 PM
Finally getting in on this thread! I'm looking forward to the new year of fitness.

Iím doing Yoga Revolution (31-day yoga challenge), so thatís goal #1: complete Yoga Revolution. In the past few years I hardly did any yoga, but Iím really liking how good Iíve been feeling after the yoga practice, so that will be something I focus on in 2017. I like m2ís 100 hours of yoga goal, so Iím stealing that. My goal after January will also be yoga at least twice a week.
 
I failed pretty badly at my roller skating goal last year; I overestimated my initial ability level and then had a joint problem that I blamed on roller skating, so I stopped for a while. I want to get back into that and be more careful about doing my stretches before and after skating.
 
I also want to start riding a bike again (havenít done it in years). First goal there has to be getting my bike back from my sister.
 
I did achieve my walking goal last year, and Iím hiking in the park by my apartment more often, so I want to keep that up. I love hiking.
 
Thanks for the chat about foam rollers! I have one that I still havenít taken out of its box, and I need to start using it. It came with a DVD so I just need my husband to loan me his computer for a little while. This plus yoga will probably help with the roller skating and hiking.
 
Clarity on goals:
January:
1.      Complete Yoga Revolution
February-December:
2.      Yoga at least 2x/week for a year total of 100+ hours
3.      Get my bike back
4.      Learn to use my foam roller
5.      Be able to walk, bike, or roller skate to the next milestone on the park path (and back)
 
All goals, especially #5, are subject to change as, like BJ, Iím hoping to make a baby this year (or at least a fetus).

Also, Jordan has me thinking about creating my own Choose Your Own Adventure-style workout, so... yeah, that's fun, or will be if I ever actually do it!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 16, 2017, 09:09:51 AM
PerpetualWanderlust and Kerowyn, I've got you both added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).

I finally received my roller, and I really like it. It doesn't quite hurt as much as I expected for me, but it's too intense for the SO. I'm implementing some general use into my routine, so hopefully having a more consistent warm up will help with the habit forming.

Also, Jordan has me thinking about creating my own Choose Your Own Adventure-style workout, so... yeah, that's fun, or will be if I ever actually do it!

Team, I highly suggest peer pressure in this instance. :) That being said, I sent her directions to the Hero's Journey workout, (the document being in the Google Drive Resources folder (https://drive.google.com/drive/folders/0B49WawExpjLNYk0xcXljb0FiYU0)) and seeing if she would do it. Since I'm on another program, I can't do it, but I was curious if someone else would. It really seems quite fun. I know that somewhere there were forum posts where people would do the workout for the day, and then expand on the basic adventure, but I don't have the time to find it. I do know the ones I read were super fun. Just curious if anyone else wanted to do it, and provide feedback.

Also, I really hope that Kerowyn posts her workout plan here once she creates it. Not pressuring or anything, but Create Choose Your Own Adventure workout plan would totally be a valid goal *cough cough*. :)

Everyone is kicking ass so far. Doing my Convict Conditioning program, I know I have lost a fair amount of muscle strength, but my weight is slowly going down. Normally, I can drop 30lbs no problem just by stopping drinking and maintaining my daily activity. I've stopped drinking, but my daily activity is way too sedentary. I'll have to fix that. I normally do a fair amount of activity on the weekends, but I need to figure something out during the week. At least the days are getting longer now.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 16, 2017, 10:33:59 AM
The goblet squats continue to be the ticket- I haven't missed a single day since making that switch. I have continued to do *something* every day- if I don't do a yoga routine, then I go for a long walk (1.5mi minimum, usually 2.5mi). I haven't been doing much for weight lifting other than my goblet squats, because our cold snap persists and the garage is COLD COLD. Touching the bar is miserable. Even DH is struggling with it, and he LOVES working out, and doesn't mind the cold at all- frequently goes without a jacket, etc.

Anyway, going well, glad you guys helped me find a cold weather work around.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 16, 2017, 11:23:15 AM
I have a ton of work to finish today, and am halfway, and I'm struggling to go to yoga at noon, even though I work a 2-6 work-trade shift at the yoga studio so it make perfect sense, I'll already be there. Please send me your motivation?

Also I'm on a 25-days streak of an hour of working out every day that I would like to continue.

Title: Re: Strength & Fitness 2017
Post by: jordanread on January 16, 2017, 11:29:05 AM
Please send me your motivation?

Here you go!
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 16, 2017, 11:32:20 AM
I have a ton of work to finish today, and am halfway, and I'm struggling to go to yoga at noon, even though I work a 2-6 work-trade shift at the yoga studio so it make perfect sense, I'll already be there. Please send me your motivation?

Also I'm on a 25-days streak of an hour of working out every day that I would like to continue.

YOU CAN DO IT!

I'm in a similar boat got called in to work for an emergency right in the middle of warming up this morning. I have a meeting at 6 tonight so I am hoping I can get of work and get my workout done before the meeting because I really don't want to do it after the meeting,
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on January 16, 2017, 02:40:04 PM
I have goals!

30 minutes of activity daily-walking, yoga, weight lifting all good choices
monitor progress weekly-will check in each week with how I've done

I was going to work on my handstand this year since I finally nailed a headstand last year but I need to talk to my doctor first, I'm not sure if handstands and pregnancy are a good idea. ;)
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 16, 2017, 02:44:43 PM
I did it! I was the last person in the class because the bus was super late due to our never ending snow, but I did it: thanks y'all!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 16, 2017, 03:04:20 PM
I was going to work on my handstand this year since I finally nailed a headstand last year but I need to talk to my doctor first, I'm not sure if handstands and pregnancy are a good idea. ;)

I'm almost positive that headstands are a way to prevent premature birth...but that just might be gravity. :D I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome back!!

I did it! I was the last person in the class because the bus was super late due to our never ending snow, but I did it: thanks y'all!

Does that make today 26 in a row?
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 16, 2017, 08:47:44 PM
Just posted about this in a journal thread and thought it would be relevant here as well. For those interested in strength sports, there is a great documentary on Netflix right now about Eddie Hall, one of the top World's Strongest Man competitors and the world record holder in the deadlift (at an INSANE 500kg/1100lbs). I recommend it with no reservations. I think even non lifters would find it pretty interesting and compelling.
Title: Re: Strength & Fitness 2017
Post by: horsepoor on January 17, 2017, 04:12:20 AM
Just posted about this in a journal thread and thought it would be relevant here as well. For those interested in strength sports, there is a great documentary on Netflix right now about Eddie Hall, one of the top World's Strongest Man competitors and the world record holder in the deadlift (at an INSANE 500kg/1100lbs). I recommend it with no reservations. I think even non lifters would find it pretty interesting and compelling.

Wow, he could deadlift a horse!

I'm way behind over here.  Got to DC and instantly got a nasty cold, barely made it through my first work week and hibernate all weekend.  Did manage to walk about 5 miles yesterday to go visit the MLS memorial.  Will submit my access request for the office gym today though I'm not crazy about the idea of working out there.  Gym near my apartment  is $$ though... I can run for free and have some resistance bands.  Need to get on YouTube and figure out how to use those more effectively.

OK, up too early this morning, but I can breath through my nose again, so time for some stretching and pushups.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 17, 2017, 05:28:45 PM
Update and goals.

Ran my first mile of the year this morning it was.... interesting
Acording to map my run I ran it in 9:30 seconds. I felt extremely of balance through the whole run and my SI joint started aching a little about halfway  (I've had SI problems before). I still think a 7 minute mile is doable by the end the year just got a little farther to go than I thought.

Strength wise I worked up to a 3 rep max last week
Military press 135
Bench press 195
Squat 240
Dedlift 310

I would like to set the goals of
Military press 155
Bench press 225
Squat 315
Dedlift 395

I plan on following wendler  5/3/1 all year to accomplish this. I know I left a little in the tank on the deads and squats so I hope I see some big gains there. I've always sucked at bench though thanks to a 15 ft wingspan.
Title: Re: Strength & Fitness 2017
Post by: Trifele on January 18, 2017, 05:06:40 AM
Can I join in here?   I have a fitness goal for 2017 that I am going to try like hell to meet.  I want to do one pull up and five push ups.   And lower alcohol to three drinks per week.

Backstory:  I am a runner, always have been.  One year ago I was diagnosed with breast cancer and had a mastectomy.  I was on the treadmill (walking) the day after my surgery, and within 10 days I was back to my regular running mileage.  [pat self on back].  Quickly went back to my old exercise routine of running (GOOD) but no strength training (BAD).

Fast forward 10 months through shitty cancer treatments.  Without realizing it, every day I was favoring the side where I'd had the mastectomy and using the arm less.  Gradually my shoulder seized up. After 10 weeks of hard PT I regained use of my shoulder.   I realize now that I need to do some kind of strength training just to stay healthy and retain use of my arm.  Also -- I'm turning 50 this year.  I should have always done some kind of strength training before now, but just never did. 

I have never in my life been able to do a pull up.  I'm thin and light, but my upper body is terribly weak.  In the past I was able to do a few push ups, but can't do even one now.  And I've been drinking too much to deal with stress.  Gotta rein that in.   I am going to use the experience of the past year to get stronger than ever.  I say -- Fuck you cancer.   
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on January 18, 2017, 06:27:41 AM

I have arthritis in my left shoulder, a slight separation in my collarbone, and I've had meniscus surgery done on both knees, the most recent being a year ago.  In the past I've been great with pull ups, but it's easy for me to strain my shoulder since I've pulled it a few times over the years.  I'm 36 years old, 5'10", and weigh 165 pounds.

I injured my shoulder bench pressing, and followed this program to recover: http://www.bodybuilding.com/fun/drryan9.htm . It's pretty comprehensive. I also will never bench press without rolling out my shoulders with a lacrosse ball. Substituting incline bench press is better for people with cranky shoulders.

Wins: Got in a few days of skiing with my kids, mostly paid for with reimbursement dollars. Increased my very light weights with every strength workout. BF% is going down. Saw some interlocking floor mats at Costco which may be good for my gym floor. Cheaper than horse stall mats, but not sure whether they will hold up.

Challenges: I thought we were logging once per quarter in the thread :-) My goal of 8 workouts/week included 4 per weekend, which is turning out to be optimistic. Not because of laziness, but still, I need to do better at paying myself first, time wise. Weight is holding steady, so I'm going back into eating/drinking at a caloric deficit.

For logging, I use a Google spreadsheet to track weight and cardio minutes over time. I weigh myself once per week, and track 5-week, 20-week, and 50-week averages. I track cardio as 1-week, 4-week, and 13-week averages, and always do a multiple of 7 minutes so the weekly number is a whole number. I'll try to share that doc if it sounds interesting. For strength, I just use Evernote, and copy/paste my previous workout into a new note, then update the order/reps/weights.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 18, 2017, 07:59:19 AM
Can I join in here?   I have a fitness goal for 2017 that I am going to try like hell to meet.  I want to do one pull up and five push ups.   And lower alcohol to three drinks per week.

[...]

Fuck you cancer.   

Trifele, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Interesting journey you've been on so far. I'm sure you will do awesome!

I plan on following wendler  5/3/1 all year to accomplish this. I know I left a little in the tank on the deads and squats so I hope I see some big gains there. I've always sucked at bench though thanks to a 15 ft wingspan.

Hedge, does this mean you can mark off your Identify program goal? Your goals are below.

Title: Re: Strength & Fitness 2017
Post by: flan on January 18, 2017, 08:05:52 AM
Can I join in here?   I have a fitness goal for 2017 that I am going to try like hell to meet.  I want to do one pull up and five push ups.   And lower alcohol to three drinks per week.

...

Fuck you cancer.   

I'm sorry you had to go through all of that, Trifele :(
Yes, fuck cancer!

Let's get you into the shape you need to be in to counteract that matectomy! I'm cheering you on!
Title: Re: Strength & Fitness 2017
Post by: Trifele on January 18, 2017, 08:27:58 AM
Can I join in here?   I have a fitness goal for 2017 that I am going to try like hell to meet.  I want to do one pull up and five push ups.   And lower alcohol to three drinks per week.

...

Fuck you cancer.   

I'm sorry you had to go through all of that, Trifele :(
Yes, fuck cancer!

Let's get you into the shape you need to be in to counteract that matectomy! I'm cheering you on!

Thanks, Flan!!  :)
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 18, 2017, 09:15:13 AM
Does that make today 26 in a row?
Today will be 28, or even more exciting: 100% of the days in 2017.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 18, 2017, 10:24:33 AM
Does that make today 26 in a row?
Today will be 28, or even more exciting: 100% of the days in 2017.

Awesome! Don't you love reframing statistics?
Title: Re: Strength & Fitness 2017
Post by: bridget on January 18, 2017, 10:39:18 AM
Thanks for the inspiration, guys! On January 4, I spent an hour or so reading this thread, and then went to the gym.  I've exercised/done something active every day except one since then (damn hangover).  I'm on a roll.  Bonus is that exercising in the evenings interrupts my habit of having a glass of wine after work to relax, so I'm drinking less (another thing I want to focus on in 2017).

The downside is that the stuff that gets me excited about exercising is also ... not mustachian.  Stuff like ordering those new bluetooth earbuds I've been eyeing, or a nicer yoga mat, or more workout clothes (my supply was dwindling, and if I am forced to either do laundry or skip working out, sometimes that's too much of a temptation and I skip working out). I also get excited to do active things that cost money every couple of weeks (went skiing last weekend, am trying out an aerial yoga class this weekend). At least I'm saving money on booze?

ETA: I'll put some actual goals here to track.

- Attend a class at my gym at least 4x/week (classes work WAY better for me than self-directed workouts; I can't decide I'm bored/tired and leave). So far I've been rotating through yoga, spin, and cardio barre, and would like to add some of the toning/weight circuit classes.
- Go on a hike at least 2x/month.
- Try a new activity once a month. This week I'm trying an aerial yoga class. Later this year maybe I'll get brave and try my gym's kickboxing class. I've also been thinking of giving rock climbing a go.
- Make an effort to meet new people/friends in my new city while doing active things. I think this means going to the same classes over and over and being friendly to the regulars. The hike I'm doing this weekend is with a MeetUp group. If anybody is in the LA area and wants to go on a hike, PM me :)
- Eat a lot less bread and cheese and a lot more things that are green/orange (so far, so good - I stocked my freezer with kale and frozen bananas so I don't have an excuse to not make a green smoothie. There is a really good salad bar right next to my work that is reasonably priced for lunch).
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 18, 2017, 10:48:42 AM
The downside is that the stuff that gets me excited about exercising is also ... not mustachian.  Stuff like ordering those new bluetooth earbuds I've been eyeing, or a nicer yoga mat, or more workout clothes (my supply was dwindling, and if I am forced to either do laundry or skip working out, sometimes that's too much of a temptation and I skip working out). I also get excited to do active things that cost money every couple of weeks (went skiing last weekend, am trying out an aerial yoga class this weekend). At least I'm saving money on booze?
I found that working out is a very mustachian habit if you can resist exactly what you're referring to, which is a problem for me as well. I found that Classpass was super useful at frugally getting my high-end workout kick in (plus you're incentivized to go often in order to make the marginal cost as low as possible). When I was working a stressful political job, I found exactly what you're talking about super-helpful  around booze - working out instead of drinking a whiskey to relax. There's a reason so many workaholics are either marathon runners or alcoholics (sometimes both). Fast comedown = Quick release of stress = ideal for workaholics.

Last year I worked out 5 days/week on average and only had one pair of workout pants for much of the year, plus I wasn't buying clothing the entire year. The thing that I found worked well: 1) hand washing as soon as I get home and then hanging to dry and 2) Clothing swaps! People have SO MANY extra workout clothes they've abandoned they're happy to pass on. They're also quite cheap in most resale shops. Also, if you like the high-end brands for pants (understandable), check out Poshmark to buy them used for 50% or so off.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 18, 2017, 11:11:25 AM
Thanks for the inspiration, guys! On January 4, I spent an hour or so reading this thread, and then went to the gym.  I've exercised/done something active every day except one since then (damn hangover).  I'm on a roll.  Bonus is that exercising in the evenings interrupts my habit of having a glass of wine after work to relax, so I'm drinking less (another thing I want to focus on in 2017).

Bridget, I've got you added participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Glad it's going well for you so far.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 19, 2017, 05:27:03 PM
Quote
Hedge, does this mean you can mark off your Identify program goal?

Yup. I think so.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 20, 2017, 05:58:56 AM
Quote
Hedge, does this mean you can mark off your Identify program goal?

Yup. I think so.

Got it marked off. Way to go.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 20, 2017, 06:23:58 AM
The downside is that the stuff that gets me excited about exercising is also ... not mustachian.  Stuff like ordering those new bluetooth earbuds I've been eyeing, or a nicer yoga mat, or more workout clothes (my supply was dwindling, and if I am forced to either do laundry or skip working out, sometimes that's too much of a temptation and I skip working out). I also get excited to do active things that cost money every couple of weeks (went skiing last weekend, am trying out an aerial yoga class this weekend). At least I'm saving money on booze?
I found that working out is a very mustachian habit if you can resist exactly what you're referring to, which is a problem for me as well.

Last year I worked out 5 days/week on average and only had one pair of workout pants for much of the year, plus I wasn't buying clothing the entire year. The thing that I found worked well: 1) hand washing as soon as I get home and then hanging to dry and 2) Clothing swaps! People have SO MANY extra workout clothes they've abandoned they're happy to pass on. They're also quite cheap in most resale shops. Also, if you like the high-end brands for pants (understandable), check out Poshmark to buy them used for 50% or so off.

Great ideas! Yeah fitness does not need to cost anything! Also, depending on season, working out in parks and playgrounds is a great and free place to strength train. You can use the monkey bars to do assisted pull-ups or regular pull-ups.

I think I have purchased 1 pair of shorts and 2 pairs of leggings in the past 4 years? And I have been very serious about gym for 7 years now (4-6 days per week, with a year where I stupidly trained twice per day, type A much?).

My favourite shorts that are still going strong were also my favourite shorts when I played for the high school soccer team. I'm almost 32 years old now. LOL.
I have 4 pairs of shorts, but only 2 of them get a lot of wear. And in the winter I have a few pairs of tights/leggings that I wear sometimes. Yeah muscle bros wear tights too. :P
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 20, 2017, 08:39:07 AM
So I think that I've figured out something that helps in my routine. I don't know if it was in her journal, but BJ started a conversation somewhere about getting dressed being important for mental health. I find it's also helpful as a mental shifting of modes. So as part of my routine, I'm actually going to use a pair of pants that should flip the switch to 'workout mode'. Pushups in pajamas work just fine, but since I struggle a bit with getting this habit ingrained, I think it might be helpful. Today, considering the date, I actually stayed away from the computer for a bit at the beginning of the day, jammed out to some music, and did the dishes. Caught up on the forums, wrote a post on a blog (not published yet), and now I will switch into my 'workout' clothes and bust out the foam roller and jump rope, and then do my warm up and workout.

Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.
Title: Re: Strength & Fitness 2017
Post by: boarder42 on January 20, 2017, 08:40:40 AM
progress

down to 203ish right now
pullups i'm hoping to hit double digits at my workout over lunch
walking has been on the slacking side mostly due to weather.. .but averaging a little over 2 per week
ab work outs going strong just need to get this flab off the top.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 20, 2017, 08:54:41 AM

Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.

Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.

As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 20, 2017, 09:27:33 AM
As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.
Yea, the "new" workout pants I got are great after my year-long clothing ban makes me feel awesome. Also they're so nice to pet ;) Which is why it's worth it to buy two quality pairs and then not buy anything else!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 20, 2017, 09:30:08 AM

Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.

Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.

As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.

I cannot explain how awesome it is that other people are using the term mirror lust. I'm probably going to write a bit about my viewpoint when it comes to working out, but in short, I love the idea of minimalist working out. No gym for me, but I do know that's why they have mirrors there. :)
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 20, 2017, 12:35:36 PM

Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.

Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.

As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.

I cannot explain how awesome it is that other people are using the term mirror lust. I'm probably going to write a bit about my viewpoint when it comes to working out, but in short, I love the idea of minimalist working out. No gym for me, but I do know that's why they have mirrors there. :)

Mirrors for our homegym are an eventual 'very nice to have'. Especially for lifting, it is SO nice to be able to check your own form without playing the phone recording game, lol.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 20, 2017, 12:44:28 PM
Mirrors for our homegym are an eventual 'very nice to have'. Especially for lifting, it is SO nice to be able to check your own form without playing the phone recording game, lol.
It was a dream (and coincidentally the year I finally made junior nationals) when I finally got to train in an elite figure skating rink (http://www.lakearrowhead.com/iceskating.html) that had mirrors lining the walls (and a ballet barre). Checking form & working on port de bra was so much easier. The best you usually get in a shared hockey/figure skating rink is some mirrors far away behind the penalty boxes, hard to check form.

Granted, figure skating isn't quite the same as step aerobics as far as emphasis put on aesthetic line.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 20, 2017, 03:14:21 PM

I cannot explain how awesome it is that other people are using the term mirror lust.


It's a super useful phrase, I'm so glad I found it here!
Title: Re: Strength & Fitness 2017
Post by: LWTG on January 21, 2017, 01:50:12 PM
Alright, I'm resetting Jan 1 since last week was a shit show at work and DW was out of town for 3 days leaving me with lots of kid duties.

Got my workout plan on a clip board with my fancy new combination lock ready for the gym tomm at 5:30 am!!!

After failing to get going that 1st week I'm doing pretty decent now.

Since the 8th when I posted that I've lifted weights 5 days, skiied 3 days and got my first bike ride of the year in today.

13 miles and boy am I out of shape :)  More motivational then discouraging though to start getting back into it!
Title: Re: Strength & Fitness 2017
Post by: bridget on January 21, 2017, 02:30:27 PM
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.

Title: Re: Strength & Fitness 2017
Post by: jordanread on January 21, 2017, 02:32:41 PM
One day I will try that. Not today though. Awesome that is a good workout.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 22, 2017, 08:03:29 AM
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.

Very cool! Will you take an aerials class some day?



Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.

Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.

Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.

Weighed myself a few days ago at 155 lbs which is a bit light for me.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 22, 2017, 08:50:25 AM
bridget,

If anybody ever finds me in a position like that they better be getting down lol. That looks like fun though
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on January 22, 2017, 09:46:56 AM
One of my fitness goals for the year is "join the S&F thread".  Three weeks late, but I'm here.  I did my starting measurements and photo yesterday, but I don't plan to post them.

I'm new to this, and not sure how to articulate my goals or make plans to achieve them.  Here's a few to start:

Lose 2" in waist1
Lose 2" in hips1
Increase flexibility in hips2
Do lower back PT exercises 5x/week3
Bike to work 26 times this year4
Walk or other cardio (swimming, other cycling, etc) at least 3x/ week

1 This isn't going to happen without a specific plan, which I don't have yet.  Right now it's "hope my other goals will help with these", but that's not likely enough.  Open to suggestions.  I'm sure I need some strength training to change muscle-fat proportions.  This should be bodyweight exercises as I don't want to join a gym or buy stuff I may not use.  Good training plans to follow for someone starting out from nothing?

2 I'm seeking suggestions on how to do this.  I'm an avid kayaker, but it is increasingly difficult to contort my body to fit in my boat, mainly because I can't get my hips to open up into the proper position.

3 Had a couple of herniated disks a few years ago.  The at-home exercises from the PT were great for increasing core strength, relieving stress on my lower back.  I haven't been diligent about doing them lately, and need to make this part of a regular routine again.

4 I used to bike to work semi-regularly, then I stopped because [excuses].  Some of those reasons are no longer relevant, so I want to make this a habit again.  26 days is about 1/5 of the days I plan to go to the office this year.



Title: Re: Strength & Fitness 2017
Post by: LWTG on January 22, 2017, 10:17:18 AM
One of my fitness goals for the year is "join the S&F thread".

Open to suggestions.  I'm sure I need some strength training to change muscle-fat proportions.  This should be bodyweight exercises as I don't want to join a gym or buy stuff I may not use.  Good training plans to follow for someone starting out from nothing?

Look at that, knocked out one of your goals already :)

This one has been tossed around on here and my wife and I did it a few years ago -

https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

Good luck getting going and hitting your goals! Kayaking sounds fun, where have you done it in the area?

Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on January 22, 2017, 10:57:49 AM
Look at that, knocked out one of your goals already :)
I'd say I set myself up with an easy one to start, but it still took me three weeks to get here!

Quote
This one has been tossed around on here and my wife and I did it a few years ago -

https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

Good luck getting going and hitting your goals!

Thanks for the link.  That looks like something reasonable to start with.  He recommends intervals for non-bodyweight days, which should be good for me also.

Quote
Kayaking sounds fun, where have you done it in the area?

On the Potomac, of course! ;)  More specifically, Little Falls is my favorite local run.  Not in the area, but most recently, on Rio Pacuare in Costa Rica.
Title: Re: Strength & Fitness 2017
Post by: Dub_the_Builder on January 22, 2017, 11:22:58 AM

Obviously, this is not an uncommon thing, as I believe it's the root of this discussion about fitness gear, but a new thing for me to try.

Agreed that being in fitness gear helps with the routine. If you don't work out at home, I also do WAY better if I pack my gym bag in the evenings (I usually work out during lunch) so I have no reason not to grab it on the way out the door in the mornings, even if I'm running late. I've also started packing two complete sets of gym clothes in there in case I get ambitious and also want to hit the gym in the evening after work (which has happened once or twice, and it feels great!). If I don't, my bag is just pre-packed for the next day after I pull the sweaty set out.

As much as one CAN exercise on the cheap, I find that a flattering set of workout gear (doesn't have to be fancy or new, just something that looks good on me right now, not later when I'm in better shape) can really increase my mirror lust, which in turn increases my motivation/drive. When I catch a glimpse of myself in the mirror at spin looking gooooooood, I kick up the intensity, haha.

I cannot explain how awesome it is that other people are using the term mirror lust. I'm probably going to write a bit about my viewpoint when it comes to working out, but in short, I love the idea of minimalist working out. No gym for me, but I do know that's why they have mirrors there. :)

Mirrors for our homegym are an eventual 'very nice to have'. Especially for lifting, it is SO nice to be able to check your own form without playing the phone recording game, lol.

I've had a home gym for a little over a year now. About 3 months ago my wife found a guy giving away 2 4x6' mirrors that he removed during bathroom renovations. The instant feedback has been great. I naturally have terrible posture so it is a constant reminder to keep my back straight or knees out so that I can stay injury free.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 22, 2017, 11:28:48 AM
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.

Very cool! Will you take an aerials class some day?



Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.

Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.

Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.

Weighed myself a few days ago at 155 lbs which is a bit light for me.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 22, 2017, 11:48:33 AM
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.

Very cool! Will you take an aerials class some day?



Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.

Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.

Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.

Weighed myself a few days ago at 155 lbs which is a bit light for me.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?

Well yes and no. If you are lifting too heavy it's definitely possible to strain the lower back by starting to round it before realizing you shouldn't keep trying. This is why I always recommend beginners err on the side of dropping the bar over grinding until they have a strong feel for what kind of pull should be grinded. Also, even a well executed deadlift works the muscles in the lower back and if you have preexisting issues, could feasibly exacerbate them. Alternatively, a weakened lower back might lead to improper form as you try to compensate. But broadly stated: yes, deadlifting is safe for the lower back.

Personally, I find heavy squatting to be much harder on the lower back than the deadlift. If you have lower back issues and can find a belt squat machine, I highly recommend that alternative for at least one squat day/week.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 22, 2017, 02:35:46 PM
Tried my first "new thing" this morning - here to report that aerial yoga is super fun and a hard workout! My arms are gonna be sore tomorrow. In other good news, it's part of classpass in my area, which is currently 70% off - so I can go a few more times on the cheap, and still try some other new activities.

Very cool! Will you take an aerials class some day?



Update: Because I am shit at math and didn't bother to do a kg to lb conversion I ended up getting an unexpected bench press PR a couple days ago. I did 242 lbs for 2 paused reps which is a rep PR. Not that I didn't have the strength in the past, but have always just done singles for anything above 235 lbs.

Also dealing with some shoulder and pec soreness/tightness. Have been rolling it out but it will likely be giving me troubles for the next few months. I've had this same injury many times before.

Low back is also quite angry with squatting heavier and more often, and the few deadlift sessions I've had. I DL'd 350 for a single last week (previous best DL a couple years back was 451). Will ease off for a few days and go for a heavy squat on Wednesday or Thursday, about 300lbs.

Weighed myself a few days ago at 155 lbs which is a bit light for me.
Bear in mind I don't do this, but I was under the impression that doing deadlifts with proper form normally doesn't tweak the back, you just can't lift it. Am I mistaken?

Well yes and no. If you are lifting too heavy it's definitely possible to strain the lower back by starting to round it before realizing you shouldn't keep trying. This is why I always recommend beginners err on the side of dropping the bar over grinding until they have a strong feel for what kind of pull should be grinded. Also, even a well executed deadlift works the muscles in the lower back and if you have preexisting issues, could feasibly exacerbate them. Alternatively, a weakened lower back might lead to improper form as you try to compensate. But broadly stated: yes, deadlifting is safe for the lower back.

Personally, I find heavy squatting to be much harder on the lower back than the deadlift. If you have lower back issues and can find a belt squat machine, I highly recommend that alternative for at least one squat day/week.

Deadlifts don't inherently cause problems, no. Most people can do deadlifts without any issues. But when you get up lifting very heavy even minor issues with form can cause problems. I guess to put it in context I used to deadlift 2.5-2.75 x my bodyweight a couple times a week. Also a lot of heavy squatting as well, which does irritate my back, but not to the extent that DLs do.

I had low back issues from childhood. I was a competitive freestyle skier so that position of being hunched over doing moguls caused pain as well. I went to my first chiropractor at age 12!!!

For me though, I sustained a herniated disc a few years ago (L5-S1). It was during a time I was a competing in powerlifting and training too hard and too often (sometimes twice a day). It has never really healed properly. Mostly because I am not willing to give up lifting to allow it to fully heal. I have done a shit ton of physio, chiro, and rehab exercises. Nothing really works except backing off the weights and trying to listen to my body more.  There is a lot of swelling in the soft tissues around my spine (all the muscles around the disc injury are swollen to protect my spine from further injury)..... It isn't getting any worse which is good, but it doesn't get any better either.

Over the years I have just learned to live with it, and I have figured out that doing heavy-ish weights at low reps (1-3) is much better than doing moderate weight for 4-8 reps.

I do really really really miss competing in powerlifting. :(

I would like a back transplant, plz. LOL
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 22, 2017, 02:38:31 PM
I ran 5 miles yesterday, which is the longest run I've ever done. It was a six mile loop and I walked the last mile. I walked the whole loop today. I also went in the ocean and did a couple 400 ish yard swims in open choppy water.

 I've been terrified of open water swimming and wigged out at my first triathlon last year. I am currently on vacation in Florida and the yellow flags are up. Water is choppy and it is windy out. I asked at the lifeguard stand if it was safe for me to swim out and swim down to the next stand. The lifeguard was just going on break and said he would swim with me 😀.  So not only did I get to do the swim I got a cute personal lifeguard to go with me. 💕😜
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 22, 2017, 07:06:09 PM
I ran 5 miles yesterday, which is the longest run I've ever done. It was a six mile loop and I walked the last mile. I walked the whole loop today. I also went in the ocean and did a couple 400 ish yard swims in open choppy water.

 I've been terrified of open water swimming and wigged out at my first triathlon last year. I am currently on vacation in Florida and the yellow flags are up. Water is choppy and it is windy out. I asked at the lifeguard stand if it was safe for me to swim out and swim down to the next stand. The lifeguard was just going on break and said he would swim with me 😀.  So not only did I get to do the swim I got a cute personal lifeguard to go with me. 💕😜

Ooooh, I like your training schedule! Haha.


Today went on my first hike of the year! Wasn't sure how I would do, and it was a ROUGH start- deep enough mud it ripped one shoe off =o Very technical getting past that part, but it cleared up later. A total of 7.4 miles, and it took 3 hours. 1283 ft elevation gain, 2.89mph ave moving speed. Way better than I thought it would go! (We use an app called 'geotracker' on my DH's android, we've been really happy with it. There are some crap quality ones out there, but this one has been great).
Title: Re: Strength & Fitness 2017
Post by: NICE! on January 22, 2017, 10:56:44 PM
I'm back...been here before and have done the constant yo-yo thing after my early 20s. I'd like to drop some weight and cut that out.

I need to hop on a scale, but I'm thinking I'm around 195 lbs (5 ft 9) and my body fat is somewhere in the 20s. Once I return home from a business trip, I'm going to start fasting on Mondays and try paleo for a month (with exceptions for some beer consumption). As for fitness, I keep not getting that act together, so I'm going to go super simple with this. I'm going to do the 100 pushups plan, 150 squats plan, and cardio 3x/week. After those become habits, I will work back into a more regimented schedule.

Goals:
- weight 180 lbs or less
- cardio 3x/week minimum
- strength training consistency (pushups plan & squats plan every week)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 23, 2017, 06:28:47 AM
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.
Title: Re: Strength & Fitness 2017
Post by: k_to_the_v on January 23, 2017, 07:55:44 AM
I did 5 structured workouts last week, PLUS I also managed 6 yoga sessions (these were shorter, usually between 20-30 minutes).

I feel like I need a little more focus and structure, so today I took measurements and calculated body fat - 35%. Ugh. Goal is to reach 25% body fat. I'm going to try to not get focused on weight as much as body fat.

I will be snowbirding for six weeks, some of that on the road, most if it in one place, but without any access to a gym (but GREAT hiking). So, I'm getting a little more specific, I'm aiming for 3 strength training sessions a week (bodyweight exercises that don't require any equipment) and 2 HIIT sessions a week, along with as much hiking as I can possibly fit in while I still work my full time job. I'm hoping to be halfway to my target by the end of the six weeks, although that might be a bit agressive.

(sidenote: I realized that since I put myself back in the dating pool, I have gained almost 10 pounds, been eating like crap, and my drinking has gone up. I am clearly doing some stress eating/stress drinking and need to re-evaluate if I really want to be dating. WHY IS THIS SO STRESSFUL? I hate dating in my 40s...)
Title: Re: Strength & Fitness 2017
Post by: Kerowyn on January 23, 2017, 11:35:05 AM
Bad news, Jordan: I've decided not to do the Choose Your Own Adventure thing. I was having fun with the idea, but it got more complicated the more I thought about how to make it work, and it was going to take mental and creative energy that I need for other projects. After January I'll just set up a workout schedule for myself.

The good news is I'm keeping up 100% with Yoga Revolution, despite doing things like walking several miles on Saturday. Further good news is that I did all that walking without hurting myself.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 23, 2017, 03:25:15 PM
Completed another open water swim today. The water was a lot calmer and I was less anxious. Swam about 1200 yards, half with and half against the current. Sadly no cute lifeguard offered to swim with me today. It is cold by south Florida standards so I had the water entirely to myself. At home I swim in an outdoor heated pool all year, so breezy and 75 degrees feels like a piece of cake. Water temp is great too. This is my farthest open water swim to date. 😀
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on January 23, 2017, 04:29:53 PM
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.

Thanks, jordanread!  I didn't expect you to add "join S&F thread" to my actual goals, but it is nice to see it crossed off up there.'

Today I tried the bodyweight workout LWTG recommended from nerdfitness.  I'm more out of shape than I realized!  When did I lose the ability to do pushups?  Probably sometime in the 5 years since I was last required to do them.  All those squats and lunges make me wonder if my knees are going to function tomorrow.  I may need to look for alternate exercises with less stress on the knees.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 23, 2017, 07:30:47 PM
cherry lane,

I here you on the knee thing lol. the past 3 months I have been trying to do 3 total body workouts a week. One day the main lifts would be squats and bench the next day would be deadlifts and OHP. Although my knee never hurt it would start feeling tight towards the end of the week. My new workout plan (5/3/1) is 4 days a week (Monday OHP, Tuesday deadlift, Thursday bench, Friday Squat). I am only two weeks into it but my knee is feeling a lot better giving it the extra recovery time. Just something to think about.... It could also be the fact that its quite a bit warmer outside the last couple weeks so YMMV.
Title: Re: Strength & Fitness 2017
Post by: GT on January 23, 2017, 09:00:54 PM
After a pretty shit 2016 due to breaking a collarbone while racing MTB in April and packing on 9kgs of weight while not being able to do anything while it healed (eventually got surgery in November) I'm now back on the bike.

My challenge for this year is to ride more days than not in 2017.  Be nice to get back down to race weight too.

So far according to Veloviewer I have ridden 16 out of 23 days and covered over 800kms so far this year.  I can and do commute to work on bike, it's anywhere from 19.5 to 35kms one way depending on which route I choose to take.  I generally do 26kms each way as it's the safest and most time effective route.

Haven't dropped much in the way of weight but according to my scales my body fat has dropped 1.5%  Could be a conversion of fat to muscle, must keep an eye on the muscle mass part of the scale, but my Fitbit app doesn't have a place to record that so I don't know what the history of it is.

I'm also up for challenging myself to do the Strava Gran Fondos again.  I did this back in 2014 and was one of only 9 people in the world to complete all 12 Gran Fondos, got a badge to proove it :) 

(http://figmentia.com/images/bikes/20150304granfondobadge.jpg)

So I'm on the bike this Friday (an annual leave day) for a 100km+ ride.  And next month I'm getting back onto the dirt.
Title: Re: Strength & Fitness 2017
Post by: marty998 on January 24, 2017, 01:02:11 AM
I ran a PB on Saturday at my local ParkRun. Definitely felt like I had a little bit left - could have run a bit harder a bit earlier, instead of just the last 200m.

Nonetheless still happy :)
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 24, 2017, 08:42:01 AM
Welcome to the 3rd Annual Strength & Fitness Gauntlet, for 2017!


I'm in. My goals for 2017-

Climb 5000 V-points worth of boulders. (Each day bouldering, keep score. V1 = 1 point. V2 = 2 points. 2xV1 = 2 points. Etc...)
Travel 2000 miles on foot. (running, walking, steps at work all count)
Travel 2000 miles by bike. (commuting, mountain biking, road biking all count)
Bench press my body weight for three sets of five
Press 75% of my body weight for three sets of five
Squat 150% of my body weight for three sets of five
Deadlift 200% of my body weight for one set of five
Power clean 90% of body weight for five sets of three
Complete 15 minutes of mobility work every day
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 24, 2017, 08:46:20 AM
Jordan, if you haven't already, pick up the latest issue of California Climber magazine. You can get it free at any gear shop in Cali and I think can order it for free online. My friend Maxwell Sterling Silver wrote an amazing article in there about highlining. Those guys are really pushing the envelope of what is possible with a slackline. It's mind blowing.

ETA: Like this one:

(http://scontent.cdninstagram.com/t51.2885-15/s480x480/e15/11358270_934841859899817_1832094055_n.jpg?ig_cache_key=OTkwMTc1MDgyMzIyNjkzNjgy.2)

ETA: not my photo
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 24, 2017, 08:58:11 AM
Thanks for doing this again.
Will re-enter my 2016 goals, slightly modified:
4million steps
5000 pullups
12000 pushups
lots of bouldering
climb at the V5 level consistently and V6 level occasionally
lose ~10 lbs of fat (<15% body fat)
complete a bar muscle up
achieve one arm pull up

Good goals my friend. Come to Bishop and I will show you more V5's and V6's than you can shake a stick at! Like this one:

(https://c1.staticflickr.com/1/775/32461687386_9fa6a843ec_b.jpg)
Fly Boy - v6 - climber:Caitlyn - photog:headwinds (https://flic.kr/p/RswCHh)
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 24, 2017, 09:03:40 AM
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P

You get that physique just from powerlifting? You don't look like the image of the strong fat powerlifter I have in my brain. What kind of diet do you follow? Just curious, i'd love to have that level of leanness and muscularity.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 24, 2017, 10:29:38 AM
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P

You get that physique just from powerlifting? You don't look like the image of the strong fat powerlifter I have in my brain. What kind of diet do you follow? Just curious, i'd love to have that level of leanness and muscularity.

TFS does indeed have a great physique and I imagine diet is the main reason, although powerlifting definitely helps build muscle.

The "fat" powerlifters are generally either world-class elite (and even some of them are fairly lean), or just lazy (and/or indifferent) amateurs. The quickest way to get strong is to lift heavy and eat big. No calorie counting or fretting about the waistline allowed. It's pretty hard to maximize strength gains while staying super lean, but if you want to get big, and more importantly, dense (most lean-ish powerlifters I know weigh 10-15% more than most would guess), powerlifting is the best game in town, imo. Diet can always lean you out once a desired size is reached, as long as you don't get too chubby and mess up your metabolism.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 24, 2017, 10:55:10 AM
I did however just buzz my head, stomach, and chest hair, so I guess I will probably be hairier the next time I post a pic. Hair gains :P

You get that physique just from powerlifting? You don't look like the image of the strong fat powerlifter I have in my brain. What kind of diet do you follow? Just curious, i'd love to have that level of leanness and muscularity.

TFS does indeed have a great physique and I imagine diet is the main reason, although powerlifting definitely helps build muscle.

The "fat" powerlifters are generally either world-class elite (and even some of them are fairly lean), or just lazy (and/or indifferent) amateurs. The quickest way to get strong is to lift heavy and eat big. No calorie counting or fretting about the waistline allowed. It's pretty hard to maximize strength gains while staying super lean, but if you want to get big, and more importantly, dense (most lean-ish powerlifters I know weigh 10-15% more than most would guess), powerlifting is the best game in town, imo. Diet can always lean you out once a desired size is reached, as long as you don't get too chubby and mess up your metabolism.

Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.
Title: Re: Strength & Fitness 2017
Post by: brute on January 24, 2017, 11:15:03 AM
Fatty powerlifter/strongman here.

(https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10325512_10101161736402841_2637517004941197561_n.jpg?oh=30c5210a851f57c8c0f816339ed27ccd&oe=5913C606)

Fine, fine. I have to show off my trap development

(https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/1374934_3597893763955_1104737377_n.jpg?oh=0727d9de1809268c89e7f2c193c0b179&oe=5906E969)

Last year I was on track to hit my goals, then tragedy. I tore some soft tissue in my forearm, had a minor tear in a pec, and aggravated an old injury in my right trap.

So, forgetting those, here are this year's goals. I'm hoping to blow them out of the water

Bodyweight: 265

Squat: 550
Bench: 405
Deadlift: 650

315 Overhead on an axle and a log
400 stone to a 52" platform

No injuries

Lets see what happens.


Title: Re: Strength & Fitness 2017
Post by: jordanread on January 24, 2017, 01:13:18 PM
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.

Thanks, jordanread!  I didn't expect you to add "join S&F thread" to my actual goals, but it is nice to see it crossed off up there.'

Starting with a win is a good way to start. :D

My challenge for this year is to ride more days than not in 2017.  Be nice to get back down to race weight too.

GT, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). That is a pretty awesome award. I didn't bother googling it, but is that based strictly on distance, or something else?

I'm in. My goals for 2017-

Headwinds, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.

Fatty powerlifter/strongman here.

Bodyweight: 265

Squat: 550
Bench: 405
Deadlift: 650

315 Overhead on an axle and a log
400 stone to a 52" platform

No injuries

Brute, I was hoping you'd jump in here. Fortuitous timing with this discussion. I think I've got your goals correctly added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). You may want to double check, just to make sure that I got them down correctly.

Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.

I do wonder if a there is such a thing as a "clean bulk". I know it would most certainly take longer, but I'm curious if that's a thing.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 24, 2017, 01:17:21 PM
Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.

I do wonder if a there is such a thing as a "clean bulk". I know it would most certainly take longer, but I'm curious if that's a thing.

There are indeed clean bulks:
http://www.bodybuilding.com/fun/the-clean-bulk-a-new-approach-to-adding-offseason-muscle.html (http://www.bodybuilding.com/fun/the-clean-bulk-a-new-approach-to-adding-offseason-muscle.html)
http://www.bodybuilding.com/fun/top-10-rules-successful-clean-bulking.html (http://www.bodybuilding.com/fun/top-10-rules-successful-clean-bulking.html)
http://www.muscleandfitness.com/nutrition/gain-mass/add-muscle-subtract-fat-clean-bulk-works (http://www.muscleandfitness.com/nutrition/gain-mass/add-muscle-subtract-fat-clean-bulk-works)

Like you guessed, it seems the main downside is that they tend to be slower. It seems like they're most useful for preserving mass rather than truly gaining a lot.

Definitely not my area of expertise though, as I don't do any of this. I just know it peripherally because of listening to Barbell Shrugged and similar with DH.
Title: Re: Strength & Fitness 2017
Post by: brute on January 24, 2017, 01:34:01 PM
Cherry Lane and NICE!, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.

Thanks, jordanread!  I didn't expect you to add "join S&F thread" to my actual goals, but it is nice to see it crossed off up there.'

Starting with a win is a good way to start. :D

My challenge for this year is to ride more days than not in 2017.  Be nice to get back down to race weight too.

GT, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). That is a pretty awesome award. I didn't bother googling it, but is that based strictly on distance, or something else?

I'm in. My goals for 2017-

Headwinds, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome to the gauntlet.

Fatty powerlifter/strongman here.

Bodyweight: 265

Squat: 550
Bench: 405
Deadlift: 650

315 Overhead on an axle and a log
400 stone to a 52" platform

No injuries

Brute, I was hoping you'd jump in here. Fortuitous timing with this discussion. I think I've got your goals correctly added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). You may want to double check, just to make sure that I got them down correctly.

Which is why you get so many people alternating a "dirty bulk" then a "clean lean". Personally, I think it's short-sighted on the long term health impact, but overall health isn't the goal for a lot of people. Performance is.

I do wonder if a there is such a thing as a "clean bulk". I know it would most certainly take longer, but I'm curious if that's a thing.

Looks good.

My thoughts on clean/dirty bulking:

I've been in this game a while now, and I've seen what people say they do, and what they actually do. The giants with abs and 900 pound deadlifts don't get that way eating very clean. You can't get in enough calories. They're also supplementing* in ways that aren't allowed in certain countries. With enough of the right stuff, you can be pretty stupid with your food and look ridiculously good. Downside, your heart will explode (ok, maybe not that bad every time, but I personally know people who have died from poor choices with food, supplements, and how much mass they were carrying)

A normal (aka non-supplemented) person doing a dirty bulk is a recipe for physique disaster unless that person has a VERY hard time gaining weight. I've only seen it work well once, and the kid I was training hadn't been able to get over 130 pounds for years. Throw in some peanut butter, ice cream, and an extra burrito at lunch and he hit 150 in 6 months. Guy just couldn't get in enough calories otherwise.

Clean bulks take forever. Story time. In 2008, I weighed 360 (maybe 380, the scale didn't go over 360). I dropped down to 215 in about 11 months. Then I found the gym. I added about 5 pounds of muscle in about 3 months. Sort of depressing. So I started a clean bulk. Over the next 2 year, I gained another 30 pounds of muscle and only a couple pounds of fat. Gains seemed slow, but were pretty quick all in all.  So why am I so fat? I had been in a relationship with a girl for 7 years, then things fell apart when I lost my job. No money coming in, she checked out. I turned to food for comfort. I got strong as all hell, but fat again.

So rather than just drop weight again and lose strength, I tried recomping. Not an easy thing without supplementation. I've traded about 15 pounds of fat for muscle over the past 4 years. My bloodwork is legendary (did I mention I used to be type II diabetic?). Turns out with the kind of exercise I do, I can get away with eating like a moron. But now I'm tired of being fat. So, heading for 265 it is. That should put me around 12-15% bf. I may decide to keep going, but I like being strong too. Still, I can't lift anything if I'm dead, so time to drop the weight before it becomes a problem again. Low carb, high protein, high fat will be the approach. I love veggies of all kinds, so that helps. If I can curb the impulse to binge eat, I'm set. (That could be a solid 5 years in therapy there, but it's not as easy for me as it sounds).

*I think you know the gear supplements I'm talking about.
Title: Re: Strength & Fitness 2017
Post by: Lagom on January 24, 2017, 01:53:46 PM
Totally agree with brute, although I'll add that I think there are probably more people than you might guess who more or less require a dirty bulk approach (I would presume most ectomorphs fall into this category), they just don't tend to get into powerlifting.

As an ectomorph myself, and a former crossfitter, I was stuck around 180-185 (at 6'4") for two years before I exploded my calorie count well beyond what I had previously considered reasonable. The result? Sitting at a lean-ish 220lbs 22 months later, which is insane progress compared to what I had experienced before. I would need to lose maybe 10-15lbs to get to the six pack stage but no one would call me chubby as I am now.

That said, there are plenty of mesos/endos at my gym and the ones that adopt the "I'm bulking so I can eat as much as I want and whatever I want" approach are pretty much all quite tubby.
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 24, 2017, 02:25:27 PM
Strongman competitors have always fascinated me.  The strongest men on earth and most of them carry around alot ofextra weight.  The one exception might be Hapfor (The Mountain for GoT peeps).  He always looks pretty lean (for weighing nearly 400lbs that is).  Zydrunas Savickas is one crazy example.  One of the best strongmen currently, though I hear he might be retiring.

This picture shows him in strongman season and a current picture.  It might just be because he is retired, but I've seen other dramatic pictures like this of strongmen but I can't seem to find them.  From what I've seen and read strongmen don't bulk clean either.  But it's a bit different when your goal is to be strong AF and as Brute said all the...uuhh supplements.

(http://cdn-mf0.heartyhosting.com/sites/mensfitness.com/files/zydrunas-savickas-sidebyside-main.jpg)
Title: Re: Strength & Fitness 2017
Post by: GT on January 24, 2017, 03:19:13 PM
My challenge for this year is to ride more days than not in 2017.  Be nice to get back down to race weight too.

GT, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). That is a pretty awesome award. I didn't bother googling it, but is that based strictly on distance, or something else?

It's an award for completing all 12 Gran Fondos in the year, one a month, which varied in distance from 100 to 160kms in length.  Basically register each month, go ride for the prescribed distance in one ride in that month, ride could be as flat as a tack along a waterfront or up and down in the Pyrennes, it's up to the rider to decide.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 24, 2017, 06:01:40 PM
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 24, 2017, 06:05:18 PM
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.
Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 24, 2017, 06:06:38 PM
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.
Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
I gotta assemble them all now and mail them! That's what I want to do instead of the gym.

Also I'm on deadline at work!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 24, 2017, 06:08:58 PM
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.
Step one. GET YOUR ASS TO THE GYM! Consider it your reward for getting your zine done. You've earned it.
I gotta assemble them all now and mail them! That's what I want to do instead of the gym.

Also I'm on deadline at work!
Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 24, 2017, 06:10:16 PM
Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.
Very true. That's why you see all the crustpunk zinesters outside Kinkos doing burpees.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 24, 2017, 06:11:03 PM
Oh. In that case, the gym is both a reward for finishing, and a warm up for assembling. Everyone knows that assembling zines without warming up properly at the gym can result in some very serious injuries.
Very true. That's why you see all the crustpunk zinesters outside Kinkos doing burpees.
I may have saved your life. You are welcome. Now get there!
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on January 24, 2017, 06:12:59 PM
33 day streak of working out every day, 23 day streak of going to the gym - but I don't wanna go tonight - I have work and projects I want to finish up instead! Help motivate me. Could go to hot yoga in 30 minutes, but hands are inflamed today so I'm not another day in a row of hot yoga is best. Argh. Maybe as long as I make it to the gym, and do something active for 30 minutes, I can call it good.

You go to the gym and I'll do the PT I've been putting off for the last several hours.
Title: Re: Strength & Fitness 2017
Post by: 2300 on January 24, 2017, 07:36:37 PM
Just start!  Don't worry about a goal of finishing "X" amount.  I felt like shit today just coming back from a convention for work (won't miss those when FIRE), but I started my normal workout...didn't finish, but 3/4 of a workout is way better than sitting on my ass all day.  I actually felt like I'd be lucky to do 1/4, but I've found that the hardest part is often starting and I can always do more than I think I can regardless of any issues.

If no time for Gym then do some of those burpees you mentioned or other home workout (pushups, squats, etc).  Anything is better than nothing.

Related to PT...after ~6 months of daily stretching I finally got my shoulder good enough to start some chin-ups again.  Was it frustrating/time consuming...yes, but improvement wasn't happening on it's own. 

Now both of you (and anyone else stuck for motivatin) go DO something:
https://www.youtube.com/watch?v=BQ4yd2W50No
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 24, 2017, 10:35:17 PM
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish

(https://c1.staticflickr.com/1/704/32133988200_177cf574a2_b.jpg) (https://flic.kr/p/QXz6aj)
Title: Re: Strength & Fitness 2017
Post by: Maverick44 on January 25, 2017, 09:48:49 AM
Posting here for some accountability.  I've been doing okay on my 2017 goals so far and I love seeing everyone else's goals here so I thought I'd join in.  For some context: I'm a 27 yo female, who works a desk job that I love (other than the sitting all day part), but I'm also a Krav Maga instructor and I want to try and get myself into better physical condition so that I can train harder and be a better instructor.

Physical goals:
 - Pass the next level of instructor certification testing that I'll be taking in May
 - Get down to 135lbs by my wedding in August (current weight is 153lbs)
 - Establish a running habit of 3x/week (currently a spontaneous runner, approx. 1/week)
 - Get my 5K time down to 27 minutes
 - Stretch daily to improve the range of my kicks

Lifestyle goals:
 - Lower my carb intake to only/mostly having complex cards (I have a bread tooth.. I'm not sure if that's a thing, but I'm inventing it now)
 - Less screen time (This will be the hardest I'm sure of it)
 - More hiking. (Went about 20 times last year and want to increase this to 30)

I'm going to try and post an update to keep myself accountable every other week. Good luck to everyone else on their journeys as well! Here we go!
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 25, 2017, 10:08:36 AM
Maverick, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on January 25, 2017, 11:49:11 AM
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish

That's at your house?! I wish we were neighbors.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 25, 2017, 11:50:23 AM
Posting here for some accountability.  I've been doing okay on my 2017 goals so far and I love seeing everyone else's goals here so I thought I'd join in.  For some context: I'm a 27 yo female, who works a desk job that I love (other than the sitting all day part), but I'm also a Krav Maga instructor and I want to try and get myself into better physical condition so that I can train harder and be a better instructor.


Cool! Krav Maga or something similar is one of the things I might incorporate into my "try new things" goal, but I'm weirdly a little intimidated by self-defense type exercise, as I've never done it before. What are beginner classes like, in your experience?
Title: Re: Strength & Fitness 2017
Post by: Jakejake on January 25, 2017, 02:25:58 PM
52 year old female reporting for duty!

Goals:
* Work out (cardio and/or weights) and log it, daily.  I tried this when I retired last summer, only to be derailed almost immediately when I had to leave town for a month to help my parents with a medical crisis - and when I returned, the habit was gone. So far, since Jan 1, I've been successful.

* Biking: 4,000 miles with at least one 55 mile ride. I biked 3880 miles last year and did a 53 mile ride - my first time breaking 50.

* Get to 100 kettlebell swings a day with minimum 25lb. I started with 20 swings on Jan 1, adding at least one swing per day; I'm at 47 today.

* 5 chinups. Started Jan 1 at unable to maintain a bent arm hang for even a split second. Currently able to hold bent arm position for 4 seconds before descending into humiliation. :)

* complete c25k. I've done it in the past, but I'd be starting over again this year.
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 25, 2017, 02:37:00 PM


That's at your house?! I wish we were neighbors.

It's in my spare building. :)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 25, 2017, 02:39:19 PM
Jakejake, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome!
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 25, 2017, 04:09:03 PM
Umm, so I didn't make it to the gym yesterday despite the nice encouragement from here. Just ended up being a higher priority to get my zines folded, make dinner, and finish a blog post for work and get to bed on time.  Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option. I did get in 9 miles of biking as part of my normal commute, but I broke my 23-day gym streak :( Oh well, time to rebuild it again! Did make it to yoga today, too.

Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish
WAIT DID YOU SAY HOME GYM? I need more backstory here.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 25, 2017, 04:34:41 PM

 Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option.


friendly reminder that if your wrists hurt, planks (regular and side) on your forearms are also quite effective :)
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on January 25, 2017, 04:45:15 PM
Check in, on my goal of 30 minutes activity daily:
week 1: Monday was a no-go, Tuesday I walked for 30 minutes, Wednesday no-go, Thursday walked for 30 minutes, Friday 1 hour crossfit workout, Saturday 1 hour yoga, Sunday super active around the house which fitbit gave me 30 minutes of credit for
week 2(in progress):
Monday I did a crossfit style workout with my husband. We warmed up with 12 goblet squats and then 8 banded pullups for 3 rounds. We then did a metcon of 3 rounds: 200m bear crawls, 10 handstand shoulder taps(a workup stunt to handstand walks),  and 10 ring row jumps(a work up stunt to ring muscle ups). After that we did 10 thrusters and 10 pull ups for 3 rounds. We finished with intervals on the rower. This was all a heavily modified version of the Misfit Athletics WOD, we're out of shape. :P
Tuesday I taught yoga and warmed up with some Sun A cycles, core and arm balances plus a headstand; that possibly added up to 30 minutes of effort (teaching doesn't count, mostly I just pace around the class providing assists to students).
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 25, 2017, 06:03:48 PM

 Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option.


friendly reminder that if your wrists hurt, planks (regular and side) on your forearms are also quite effective :)
Oh trust me, I know. My wrists always suck so I have to do everything on my knuckles or forearms. But wrist was generally angry enough last night it wasn't even having any weight bearing activities. Folding paper in half was not a happy wrist activity. RA sucks.
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 25, 2017, 09:01:33 PM
WAIT DID YOU SAY HOME GYM? I need more backstory here.

I work 12 hour shifts. I live in a town with no rock gym. I had a spare building with 12' high ceiling. I built myself a home rock gym. Not very mustachian at all but I never have to pay gym dues again so there's that. And I ask for donations when friends come over to train and they usually kick down a fiver or so which eventually will offset a little bit of the cost. Just don't tell my HOI
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 26, 2017, 05:07:41 AM
WAIT DID YOU SAY HOME GYM? I need more backstory here.

I work 12 hour shifts. I live in a town with no rock gym. I had a spare building with 12' high ceiling. I built myself a home rock gym. Not very mustachian at all but I never have to pay gym dues again so there's that. And I ask for donations when friends come over to train and they usually kick down a fiver or so which eventually will offset a little bit of the cost. Just don't tell my HOI

I wish I was a neighbor too! My son loves to go to the rock gym but it is expensive ($25) and I usually don't climb when I take him. He refuses to take the bus and so I am stuck driving him on the occasions that I can find time to get him there.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 26, 2017, 05:10:55 AM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.

Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.

Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.

Thanks for any ideas!
Title: Re: Strength & Fitness 2017
Post by: Jakejake on January 26, 2017, 07:25:45 AM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.
A few years ago I was looking into how to fix some problems with my stride. I borrowed "Chi Running" from the library, and for me it was helpful for becoming more efficient - I ended up with less up and down movement and I was visualizing my legs more as continuous motion like locomotive wheels, and less as pushing off over and over again.  I got the book as an audio book so I could listen to it with headphones while I was outdoors trying out different strides.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 26, 2017, 11:32:15 AM
Buddy Nick getting after it today with me at the home gym on the Sheep problem, v5ish

(https://c1.staticflickr.com/1/704/32133988200_177cf574a2_b.jpg)
 (https://flic.kr/p/QXz6aj)

Whoa that's so cool!!!!
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 26, 2017, 11:35:16 AM
Umm, so I didn't make it to the gym yesterday despite the nice encouragement from here. Just ended up being a higher priority to get my zines folded, make dinner, and finish a blog post for work and get to bed on time.  Plus my wrist was being an absolute fucker and did not not want any of it, making most easy strength exercises (push up, burpees, planks) not an option. I did get in 9 miles of biking as part of my normal commute, but I broke my 23-day gym streak :( Oh well, time to rebuild it again! Did make it to yoga today, too.



While I am fully supportive of your every day workout routine, I also think a day of rest is really good! Especially if you went 23 days in a row lol. :P
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 26, 2017, 11:39:15 AM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.

Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.

Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.

Thanks for any ideas!

My idea is this, if you hate running, why do it? There are so many other physical activity options that will be more enjoyable, just as good for cardio health, and probably even better for your body.

Rather than a triathlon, could you just do distance cycling or swimming? Focus on 1 event? I think there are also just cycling and swimming events, no?

For some reason running gets this reputation as the thing "fit" people do, but for a lot of people it really is an inferior form of exercise. It is also linked to long term joint problems.

But if you insist on running, hill sprints or running sets of stairs is usually a bit more fun.

Treadmill = Dreadmill
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 26, 2017, 11:45:43 AM
I forget if my 2017 squat goal was 300 or 315. Either way, I guess I've basically hit it..... It was a fairly conservative goal based on the state of my back, and fear that regular squatting would cause a lot more harm to my injury.

But I have been squatting about once a week for the last 2 months and I squatted 305 for 2 relatively easy reps. (Twice my bodyweight). 

Still taking things slow and conservative. My back feels pretty normal today (stiff and a bit of soreness getting out of bed, but not any worse than usual).

305 for 2 reps: https://www.instagram.com/p/BPtPnI5DBDq/?taken-by=skinnin_kinnon
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 26, 2017, 12:51:57 PM


305 for 2 reps: https://www.instagram.com/p/BPtPnI5DBDq/?taken-by=skinnin_kinnon

BOOM
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 26, 2017, 01:05:44 PM


305 for 2 reps: https://www.instagram.com/p/BPtPnI5DBDq/?taken-by=skinnin_kinnon

BOOM

Yea, nice job man.  Solid form.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 26, 2017, 01:44:35 PM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.

Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.

Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.

Thanks for any ideas!

Things that help my run disliking, but triathlon loving husband:
Dude loves nothing more than getting lost in his own head while swimming lap after lap in the pool, but he cannot do that on runs for some reason. So he does things during runs that helps to keep his mind otherwise engaged.

If you get a lot of side cramps, make sure you are taking deep breaths through your mouth. A lot of times slowing my pace a bit and a few deep breaths can help. Also, and this sounds dumb (and I'm certain looks ridiculous), but when you feel one take the hand on your opposite side of the cramp, make a tight fist, and hold the arm straight out while continuing to run for a few strides. I have no idea why that works, but a long time runner told me that once and it certainly seems to the few times I've tried it. You mentioned not eating, is it all eating or just certain foods. Not so much with side stitches, but I have found that I cannot eat certain foods before running (and not always food you'd expect. Mexican? I can eat that before a run no problem. Bagel? Bad news.)

None of this will make you love running, but if you otherwise enjoy competing in triathlons, it might help you at least get through the run.
Title: Re: Strength & Fitness 2017
Post by: Dub_the_Builder on January 26, 2017, 03:16:24 PM
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.

The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.

Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.

Goals

* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on January 26, 2017, 04:29:17 PM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.

Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.

Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.

Thanks for any ideas!

Things that help my run disliking, but triathlon loving husband:
  • running with a partner.
  • Podcasts and audiobooks rather than listening to music. He gets lost in the story.
  • Speed and hill work. He enjoys a running workout more than just going for a run because it keeps his mind engaged better.
Dude loves nothing more than getting lost in his own head while swimming lap after lap in the pool, but he cannot do that on runs for some reason. So he does things during runs that helps to keep his mind otherwise engaged.

If you get a lot of side cramps, make sure you are taking deep breaths through your mouth. A lot of times slowing my pace a bit and a few deep breaths can help. Also, and this sounds dumb (and I'm certain looks ridiculous), but when you feel one take the hand on your opposite side of the cramp, make a tight fist, and hold the arm straight out while continuing to run for a few strides. I have no idea why that works, but a long time runner told me that once and it certainly seems to the few times I've tried it. You mentioned not eating, is it all eating or just certain foods. Not so much with side stitches, but I have found that I cannot eat certain foods before running (and not always food you'd expect. Mexican? I can eat that before a run no problem. Bagel? Bad news.)

None of this will make you love running, but if you otherwise enjoy competing in triathlons, it might help you at least get through the run.

Thank you. I will try to the arm thing. Pretty much any food is my stomach = stitches, burping, and unhappiness. I think some are worse than others, but my best bet is really just early morning runs, which I can only do twice a week (and man, I do want to sleep in!).

I too can get lost in my head swimming - that is why I like it. Running is more like "OMG, when is this going to be over..."

I do like triathlons, which is enough to motivate me to run but not enough to make me like running. I guess I tolerate it, as needed - just wish it was easier and more enjoyable.

I'll try to arm thing. I am thinking about paying for a few sessions with a coach to see what an expert can tell me.

Title: Re: Strength & Fitness 2017
Post by: headwinds on January 26, 2017, 05:52:35 PM
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.

Great goals man.

About handstands -

Chest to wall is generally accepted as better for building the proper form for a freestanding handstand, I would highly recommend practicing them this way instead of kicking up into a back to wall handstand. Back to wall generally results in an overly extended low back, and not enough shoulder extension. The tradeoff is that the chest to wall handstand is harder to exit.

Highly recommend the tutorial linked below, although I just spent 30 minutes figuring out that you apparently can't embed videos on this forum? :P But anyways good luck in your journey! :)

https://www.youtube.com/watch?v=ctunmnwbbSI (https://www.youtube.com/watch?v=ctunmnwbbSI)

Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on January 27, 2017, 06:06:37 AM
1/3 of the way to my BF% goal - started at 17.6*, now at 16.7*. Weight is tied with a post-war low, so no need for calorie counting yet. Had no meat at all this week, and only one non-vegan dinner, which was using up some ricotta. Today is my scheduled day off, but I'm going to work out anyway, to make up for some of the previous weekend misses.

Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 27, 2017, 08:08:04 AM
So I don't generally measure my weight. I prefer to go by clothing fit, and performance, and total inches (if I could ever find my measuring tape again, grr). But we were at my ILs last weekend, and DH and I both hopped on the scale. And oh my god! I clocked in at 149lbs. I've never weighed that much in my life. It was a little disheartening, but I tried to not let it get to me.. I had been as high as 141lb last year when I was lifting a ton and first hitting all my PRs. DH's weight was up a lot too, but he's been gleefully crossing the line between "fit" and "jacked", haha, so I wasn't too surprised there I guess. His weight fluctuates a lot, and it was still 20lbs less than when he was "fat" (there's no nice way to say that, is there? Because 'overweight' is non specific here).

Anyway, he texts yesterday. When he's at campus for his masters classes, he uses the gym there. He hopped on *their* scale. And was a whopping 16# less. Which would make me 133lbs, which is what I've weighed 99% of the time since my junior year of college.

Again, silly, total vanity, the number doesn't matter. I know the intellectually. But it was still nice to find out I'm not up 15lbs from weigh in!
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 27, 2017, 08:13:24 AM
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.

The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.

Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.

Goals

* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.

These are awesome goals man! I can't even imagine how my health would be impacted by having a new kid. Losing sleep and increased stress from a baby would cause such difficulties in nutrition and energy to exercise.

I did a couple things to limit social media as a new years resolution. I started leaving my phone at the other side of my office so I would have to physically move to look at twitter/insta/FB. And I don't charge my phone in my room anymore, so I don't look at it before bed.

Cool body positive goal of feeling confident without a shirt. Is it more about how you actually look, or how you feel within your body?
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 27, 2017, 08:48:51 AM
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.

The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.

Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.

Goals

* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.

DTB, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Let me know if you shift your headstand goal based on Headwind's advice, let me know and I'll update the goal.

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 27, 2017, 08:57:11 AM
This will be a huge focus for me in 2017. My wife had our first child in December of 2015 and we both got lost in the lack of sleep and eating uncontrollably. I gained between 15-20lbs and could not shake it. In the middle of 2016, I joined a gym which helped me get back to consistent movement. I was making strength gains even though my weight and appearance was not changing. Since beginning of the year I have been tracking calories and macros. I am down 10lbs as of today. Unlocking fitness potential relies on me dropping another 20lbs.

The other big change is to move away from social media like Facebook and no electronics after 8pm so I can get a good nights sleep.

Also in the second half of 2016, I really started enjoying nature and took several long hikes. Hope to see that continue in 2017.

Goals

* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.

DTB, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Let me know if you shift your headstand goal based on Headwind's advice, let me know and I'll update the goal.

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 27, 2017, 09:07:05 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 27, 2017, 09:18:08 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.

The main issue is when loaded with a bunch of weight your entire core needs to remain tight.  Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire).  This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.

I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.

People tend to breath in as they descend and exhale as they rise.  A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 27, 2017, 09:28:13 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.

The main issue is when loaded with a bunch of weight your entire core needs to remain tight.  Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire).  This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.

I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.

People tend to breath in as they descend and exhale as they rise.  A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.

I'm not totally green, but I naturally find myself holding my breath, and have to remember to breathe. It's not something that comes naturally to me.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 27, 2017, 09:28:49 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.

The main issue is when loaded with a bunch of weight your entire core needs to remain tight.  Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire).  This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.

I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.

People tend to breath in as they descend and exhale as they rise.  A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.

A video on this that I think is well explained: https://youtu.be/PJX1CyjbMic (https://youtu.be/PJX1CyjbMic)  Interestingly, it's exactly how yoga teaches you to do "full breaths"
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 27, 2017, 09:41:35 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.

The main issue is when loaded with a bunch of weight your entire core needs to remain tight.  Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire).  This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.

I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.

People tend to breath in as they descend and exhale as they rise.  A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.

I'm not totally green, but I naturally find myself holding my breath, and have to remember to breathe. It's not something that comes naturally to me.

Haha yea I do the same thing in pushups.  15 reps in "oh shit, take a breath".
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 27, 2017, 09:47:56 AM

TFS, idle curiosity here. Are you holding your breath when you go down on the squats? I can see the exhale at the top, and something right before you go down, just not sure what.

Yes, he's holding his breath.  In powerlifting and weightlifting you are taught to hold your breath through the lift.  When done correctly, holding your breath helps stabilize your spine and keeps your core engaged.

Interesting. In body weight, they say it's important to breathe throughout the exercise. That's a bit of a challenge for me, because I am so not good at the whole breathing thing.

The main issue is when loaded with a bunch of weight your entire core needs to remain tight.  Keeping a belly full of air helps maintain that tightness (like a balloon or bike tire).  This is why having a lifitng belt on helps, it gives you something to press your stomach against (think of a bike inner tube when it is not inside a tire, it barely holds 20 psi, but in a tire it holds 100+). Exhaling in the bottom would make it easier for his form to go to shit and back to round etc etc.

I'll bet if you pay attention to your breathing patterns in high volume air squats it won't be too dissimilar from what you see TFS doing.

People tend to breath in as they descend and exhale as they rise.  A completely green person might not exhibit this pattern, but a more experienced person will exhibit this even if they haven't been explicitly taught....from my observations.

A video on this that I think is well explained: https://youtu.be/PJX1CyjbMic (https://youtu.be/PJX1CyjbMic)  Interestingly, it's exactly how yoga teaches you to do "full breaths"

If you boil it down to the basics all these different disciplines are studies of body mechanics.  Moving the body in the best and most efficient way.  I always find it cool and interesting when seemingly such different practices (yoga and lifting) arrive at the same conclusion.

It's why my response to whenever someone tells me I should try yoga is to ask them to come lift with me.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on January 27, 2017, 10:08:06 AM
It's why my response to whenever someone tells me I should try yoga is to ask them to come lift with me.

I just do both =P Not at the same time though. That would probably be difficult.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 27, 2017, 10:34:27 AM
bridget   
>= 4x/week gym classes - doing great at this, I'm at 7x/week for all but the first couple of days in January. But, I'm starting to get into the habit of ONLY going to yoga classes, instead of challenging myself with stuff I don't like as much.  Next week I will go to at least one spin class and there's also a beginning weight training for women class I should check out.
>= 2x/month hiking - haven't gone in January yet - got rained out last week.  I'll try to go on a short jaunt this weekend (I could technically walk to the entrance to Runyon "Canyon," and can call a walk on the paths a hike).
>= 1 new thing monthly - check, aerial yoga. 
Branch out socially during fitness adventures - haven't done yet, unless you count me attempting to make friendly small talk with people as we roll up our yoga mats.
Reduce bread and cheese intake - was good at this for a couple weeks, but have done a little backsliding.  Several bread-heavy meals this week.
Increase green and orange food intake - doing reasonably well, but could do better (making room on my plate by cutting out the bread and cheese will help).

Other - got a standing desk at work! I'm trying to be mindful of my stance, because the most natural position when I stand is to slouch and put all my weight on one hip or another. Focusing on maintaining a good mountain pose and yoga breathing throughout the day, which legitimately makes me feel less stressed and anxious.
Title: Re: Strength & Fitness 2017
Post by: Cromacster on January 27, 2017, 10:43:50 AM
Other - got a standing desk at work! I'm trying to be mindful of my stance, because the most natural position when I stand is to slouch and put all my weight on one hip or another. Focusing on maintaining a good mountain pose and yoga breathing throughout the day, which legitimately makes me feel less stressed and anxious.

I wouldn't be too concerned about trying to maintain mountain pose (had to look it up, it's standing!).  Do focus on keeping your shoulders in a good position and your head in a neutral position.  This requires having your monitors at a proper height, around eye level.

Other than that one of the main benefits of a standing desk is being able to move, shift, lean, squat, lunge, stretch an ankle etc etc.  No need to be a yogabot and maintain a pose.  Freedom of movement is why standing desks are great.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 27, 2017, 11:01:04 AM
It's mostly to avoid bad posture habits I know I have (like tilting my pelvis forward instead of tucking my tailbone toward the floor for a stacked/straight spine, or hunching my shoulders).  I've been trying to work on my muscle memory on this in general, so I don't want to reinforce those bad habits just because I'm standing.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on January 27, 2017, 11:41:28 AM
Other - got a standing desk at work! I'm trying to be mindful of my stance, because the most natural position when I stand is to slouch and put all my weight on one hip or another. Focusing on maintaining a good mountain pose and yoga breathing throughout the day, which legitimately makes me feel less stressed and anxious.

I wouldn't be too concerned about trying to maintain mountain pose (had to look it up, it's standing!).  Do focus on keeping your shoulders in a good position and your head in a neutral position.  This requires having your monitors at a proper height, around eye level.

Other than that one of the main benefits of a standing desk is being able to move, shift, lean, squat, lunge, stretch an ankle etc etc.  No need to be a yogabot and maintain a pose.  Freedom of movement is why standing desks are great.

I appreciate both sentiments, I would set a timer or remember to check your posture every hour. Reset to a good mountain, including balancing your weight through all of your feet. We tend to shift our weight to our heels which in turn forces weight into the hips and spine, instead shift your weight evenly between the balls of your feet and your heels and engage your quads and core to support you. It's not going to be a 24/7 thing, mountain pose when done correctly is an incredibly active pose, but eventually your weight will start to naturally distribute more evenly and you'll keep your shoulders back and and your chin lifted.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 27, 2017, 11:52:56 AM
We tend to shift our weight to our heels[...]

I've always known I wasn't normal, but I didn't realize that I even stand abnormally. I think it's probably due to wearing minimalist shoes full time, but I always stand on the balls of my feet. Which is why even when I was at my fattest, I had some rocking calves. I'm please with that realization though.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on January 27, 2017, 07:03:20 PM
Made some progress on bench today. On my last set of 3+ I hit 160 for 10 reps and probably could have pushed another 2-3 pretty easy (didn't have a spotter so didn't risk it). I always calculate my Estimated Max on my last set to compare if I am getting stronger and it calculated out to a 215 lbs estimated max just 10 lbs shy of my goal (I know its just an estimate but its also still January). Now if I can start kicking the conditioning part of training in the ass I might start getting somewhere.
Title: Re: Strength & Fitness 2017
Post by: Dub_the_Builder on January 27, 2017, 08:11:16 PM
* Kick to a handstand against the wall. This was my January goal in the gym and I am so close if I can just overcome the fear.

* 5 strict pull ups in a row. I can do 1-2 really ugly ones right now.

* Feel comfortable without a shirt on. More intangible goal but we have a trip to the beach later this year.

* Sub 25min 5K. I was right there about 2 years ago then life happened.

Great goals man.

About handstands -

Chest to wall is generally accepted as better for building the proper form for a freestanding handstand, I would highly recommend practicing them this way instead of kicking up into a back to wall handstand. Back to wall generally results in an overly extended low back, and not enough shoulder extension. The tradeoff is that the chest to wall handstand is harder to exit.

Highly recommend the tutorial linked below, although I just spent 30 minutes figuring out that you apparently can't embed videos on this forum? :P But anyways good luck in your journey! :)

https://www.youtube.com/watch?v=ctunmnwbbSI (https://www.youtube.com/watch?v=ctunmnwbbSI)

Thanks for the video. I'm actually comfortable working into a chest to wall handstand and it definitely helps with the alignment. Kicking is more to overcome the fear and get more comfortable with my body. This thread is awesome seeing so many push for bigger goals. Love it!!!


Sent from my iPhone using Tapatalk
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 27, 2017, 10:39:25 PM

Thanks for the video. I'm actually comfortable working into a chest to wall handstand and it definitely helps with the alignment. Kicking is more to overcome the fear and get more comfortable with my body. This thread is awesome seeing so many push for bigger goals. Love it!!!


Sent from my iPhone using Tapatalk

Awesome! Get after it! I think you can do it, very soon. If you can walk up the wall, you can kick up to the wall. :)
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 29, 2017, 12:15:27 AM
Can someone please help me hate running less.

I hate it so much. I'm slow. I get overheated in about a second. I think that I don't have good technique, but I don't know (I am going to find a coach). I get cramps "stiches" in my side unless I haven't eaten in 10 hours. I just do NOT enjoy myself. I'm doing it because I want to do triathlons, but man do I not enjoy my time running.

Things I've worked on:
1. Shorten my stride length. This has helped with the stitches a bit and definitely helped with things like knee pain. It has also helped me have more of a mid-foot strike which is more comfortable vs a heal strike.

Uh, that is about it. I am trying to get in 3-4 runs per week at about 3 miles each... But my schedule or the weather often interfere.

Thanks for any ideas!

Lots of good ideas mentioned already. I second 'Chi Running', I also got a lot of good suggestions from that book.

If running feels really bad to you, I highly recommend run/walk combination, at least for a while until you're more comfortable running. If you have a watch you can for example run 2 minutes, walk 30 seconds, and repeat, or whatever intervals make it work better. The well-known running coach Jeff Galloway makes a strong argument that it's crucial for people who are just getting into running to begin with run/walk. I think he even advocates for elite marathon runners to take a few walk breaks. See if this convinces you: http://www.jeffgalloway.com/training/run-walk/
Also don't miss his calculator for suggestions on how much walking would be good for you, based on your speed in a hard one mile run: http://www.jeffgalloway.com/training/magic-mile/

Another idea is to try to slow down. Sometimes it can be hard to slow down because it feels like you just have one speed that works for running.  If that's the case,  you can just try experimenting with speeding up and slowing down, playing with different speeds and see if you can figure out a way to run slower that feels comfortable.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 29, 2017, 12:59:49 AM
Quick update to keep myself accountable:

My yoga goal is going very well, I'm ahead of schedule with an average of 4 classes/week in Jan.

Not keeping up so well with bodyweight fitness, I've only done 3 total workouts in Jan, about half of my goal of 1.5x per week average. I was encouraged this week when I was still able to do one set of 8 pullups (3 sets of 8/5/4). When I started doing bodyweight workouts last september I could only do 6, worked up to 8 after a month of consistent training in Oct/Nov, and then I really fell off with my consistency. I assumed I would lose that improvement in my time off, but apparently not as badly as I thought. I also did one set of 8 ring pushups for the first time, after a previous best of 6. Maybe yoga is contributing more to maintaining and improving strength than I thought.

I think I can see some very small flexibility improvements in my forward fold, but it's a bit discouraging how slowly it's changing.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 29, 2017, 07:52:35 AM
Quick update to keep myself accountable:

My yoga goal is going very well, I'm ahead of schedule with an average of 4 classes/week in Jan.

Not keeping up so well with bodyweight fitness, I've only done 3 total workouts in Jan, about half of my goal of 1.5x per week average. I was encouraged this week when I was still able to do one set of 8 pullups (3 sets of 8/5/4). When I started doing bodyweight workouts last september I could only do 6, worked up to 8 after a month of consistent training in Oct/Nov, and then I really fell off with my consistency. I assumed I would lose that improvement in my time off, but apparently not as badly as I thought. I also did one set of 8 ring pushups for the first time, after a previous best of 6. Maybe yoga is contributing more to maintaining and improving strength than I thought.

I think I can see some very small flexibility improvements in my forward fold, but it's a bit discouraging how slowly it's changing.

This is still great even if you aren't hitting your bodyweight exercise goals. Congrats on the dips record!

If you are doing yoga on your own at home, and that is also where you do your bodyweight training, OR if you are doing it all at the same facility you could pair some BW exercises with yoga. You could do your BW exercises either before or after your yoga routine. I used to love lifting weights and then going straight into the yoga studio for a class to cool down/stretch/relax.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 29, 2017, 08:02:42 AM
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.

https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon

The goal is to have this ready to bring to an outdoor park with parallel bars by Summer 2017.
Here's a look back to a couple of years ago when I was first playing around with this move:

https://www.instagram.com/p/8Ej7ZuxrKL/?taken-by=skinnin_kinnon

Baby steps of progression! lol
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 29, 2017, 10:02:19 AM
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.

https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon

The goal is to have this ready to bring to an outdoor park with parallel bars by Summer 2017.
Here's a look back to a couple of years ago when I was first playing around with this move:

https://www.instagram.com/p/8Ej7ZuxrKL/?taken-by=skinnin_kinnon

Baby steps of progression! lol

That's awesome dude, I've been wanting to learn this move too. I see that trying it against the wall from an elevated surface, as you are doing, needs to be my focus. I was trying it on the floor and freestanding and can almost stick it, or rather I can stick it for a second at the top before I lose my balance, but I crane my neck so hard avoiding smashing my face into the floor that it feels injurious on my neck. Paralettes would be better, as would the wall.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 29, 2017, 12:44:47 PM
V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.

https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon

The goal is to have this ready to bring to an outdoor park with parallel bars by Summer 2017.
Here's a look back to a couple of years ago when I was first playing around with this move:

https://www.instagram.com/p/8Ej7ZuxrKL/?taken-by=skinnin_kinnon

Baby steps of progression! lol

That's awesome dude, I've been wanting to learn this move too. I see that trying it against the wall from an elevated surface, as you are doing, needs to be my focus. I was trying it on the floor and freestanding and can almost stick it, or rather I can stick it for a second at the top before I lose my balance, but I crane my neck so hard avoiding smashing my face into the floor that it feels injurious on my neck. Paralettes would be better, as would the wall.

Cool. I've seen people using dumbbells as well in lieu of parallel bars. As long as they have flat heads and won't rock or tip over.

I can't do it on the floor. Don't have the strength to transition from V-sit into handstand because my feet won't pass through. I guess I haven't figured out how to hold my body up high enough. I wish I could!

Yeah against a wall is the only place I feel comfortable. I'm scared my feet will go too far and I'll tip over and land on my back. lol
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 29, 2017, 02:23:37 PM



Cool. I've seen people using dumbbells as well in lieu of parallel bars. As long as they have flat heads and won't rock or tip over.

I can't do it on the floor. Don't have the strength to transition from V-sit into handstand because my feet won't pass through. I guess I haven't figured out how to hold my body up high enough. I wish I could!

Yeah against a wall is the only place I feel comfortable. I'm scared my feet will go too far and I'll tip over and land on my back. lol

My experience is that you will automatically land in a bridge. The foot pass-through has more to do with your arm length in relation to your torso than strength - I've got long arms which makes it easier. I'm certainly nowhere near as strong as you.
Title: Re: Strength & Fitness 2017
Post by: GT on January 29, 2017, 06:16:14 PM
Managed to grab enough time to do a 100km ride over the four day weekend.

Was fine up to 75kms, then started hitting a wall and by 82kms I was gone.  Struggled the rest of the way home but managed to complete my ride and nab the 100kms (101.6kms to be exact).  All the things were sore.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on January 30, 2017, 01:47:21 AM
Quick update to keep myself accountable:

My yoga goal is going very well, I'm ahead of schedule with an average of 4 classes/week in Jan.

Not keeping up so well with bodyweight fitness, I've only done 3 total workouts in Jan, about half of my goal of 1.5x per week average. I was encouraged this week when I was still able to do one set of 8 pullups (3 sets of 8/5/4). When I started doing bodyweight workouts last september I could only do 6, worked up to 8 after a month of consistent training in Oct/Nov, and then I really fell off with my consistency. I assumed I would lose that improvement in my time off, but apparently not as badly as I thought. I also did one set of 8 ring pushups for the first time, after a previous best of 6. Maybe yoga is contributing more to maintaining and improving strength than I thought.

I think I can see some very small flexibility improvements in my forward fold, but it's a bit discouraging how slowly it's changing.

This is still great even if you aren't hitting your bodyweight exercise goals. Congrats on the dips record!

If you are doing yoga on your own at home, and that is also where you do your bodyweight training, OR if you are doing it all at the same facility you could pair some BW exercises with yoga. You could do your BW exercises either before or after your yoga routine. I used to love lifting weights and then going straight into the yoga studio for a class to cool down/stretch/relax.

Thanks for the encouragement and suggestion. I do yoga at a studio a few blocks from my apartment, and I do bodyweight in my apartment. I've thought about doing yoga first and then bodyweight immediately after as a way to save time. I think I could safely skip most of my bodyweight warmup routine if I did it after yoga, which could cut about 20 minutes.

V-Sit to Handstand is slowly getting there! I've been practicing handstands and this particular move with more consistency this month and it is paying off. I would estimate I do handstands 3x week for 5-10 minutes as a warm-up before I lift.

https://www.instagram.com/p/BP0kJs9Dsof/?taken-by=skinnin_kinnon

Very impressive, and nice progress from your early attempts! This looks like something I'd like to try in a year or two if I progress well.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 30, 2017, 08:19:27 AM
Was sick at the end of last week, only got in 4 days of working out, unfortunately, and broke my month-long streak of hour daily workouts. Back on the wagon this week (5:30AM circuit class), with the goal of going to the gym every day in February.

I really think I need to invest in some handles for push-ups/downward dogs/handstands & a stretching band for splits - both things I need to use (shit wrists) that my gym doesn't have. I hate spending money on something that I feel my gym should have, but the handles would benefit me both at yoga class (at a different gym) and, frankly, my knuckles are starting to get wicked calluses (and not in a good way) from doing push ups on them.

I've asked my MegaGym to get some handles about 7 weeks ago, not have appeared. Unfortunately the hand weights at the gym are not stable (they roll) so they don't work for using as handles.

I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 30, 2017, 08:23:19 AM
Was sick at the end of last week, only got in 4 days of working out, unfortunately, and broke my month-long streak of hour daily workouts. Back on the wagon this week (5:30AM circuit class), with the goal of going to the gym every day in February.

I really think I need to invest in some handles for push-ups/downward dogs/handstands & a stretching band for splits - both things I need to use (shit wrists) that my gym doesn't have. I hate spending money on something that I feel my gym should have, but the handles would benefit me both at yoga class (at a different gym) and, frankly, my knuckles are starting to get wicked calluses (and not in a good way) from doing push ups on them.

I've asked my MegaGym to get some handles about 7 weeks ago, not have appeared. Unfortunately the hand weights at the gym are not stable (they roll) so they don't work for using as handles.

I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.

Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 30, 2017, 08:27:46 AM
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.
Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 30, 2017, 08:37:02 AM
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.
Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)

Ah, okay. I went and looked at mine, and don't see an easy way to remove the spinny bottom. I was thinking you can probably jam it somehow. But then I was thinking about the comments earlier. You can probably just use a super cheap dumbbell pair, or even a pipe and some 2X4's.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 30, 2017, 08:40:56 AM
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.
Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)

Ah, okay. I went and looked at mine, and don't see an easy way to remove the spinny bottom. I was thinking you can probably jam it somehow. But then I was thinking about the comments earlier. You can probably just use a super cheap dumbbell pair, or even a pipe and some 2X4's.
Honestly, a pair of dumbbells costs about the same as some handles, and is a lot less weight/more compact to haul around in my work bag to take the gym. But I still hate spending money.
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 30, 2017, 08:41:59 AM
Are you referring to these (http://amzn.to/2jKKDMT)? If so, hit me up off line, I may have some I can send to you that I don't use.
Ah damn! I need the non-turning version of those, like these:
(https://images-na.ssl-images-amazon.com/images/I/61Ys5BC2WTL._SL1500_.jpg)

Ah, okay. I went and looked at mine, and don't see an easy way to remove the spinny bottom. I was thinking you can probably jam it somehow. But then I was thinking about the comments earlier. You can probably just use a super cheap dumbbell pair, or even a pipe and some 2X4's.
Honestly, a pair of dumbbells costs about the same as some handles, and is a lot less weight/more compact to haul around in my work bag to take the gym. But I still hate spending money.

Yeah, makes sense. Sorry I couldn't help.
Title: Re: Strength & Fitness 2017
Post by: Mongoose on January 30, 2017, 09:48:22 AM
January update:
Weight -3.5%
Exercise goal: 6000 steps. Averaged 6484. Bumping goal to 7500

Other exercise temporarily on hold while I get occupational therapy for a torn ligament in my right wrist that didn't heal correctly.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on January 30, 2017, 01:33:35 PM
I know there are still a couple more working out-able days in in January, but here is an accountability check for the month anyway:

Wins: Three solid weeks of running. Each week I added some interval pickups during one run to ease back into more structured speed work when the time comes. I also did 45-60 minutes of non-cardio each of those weeks. DH and I did a good job a of meal planning and cleaning up our diets. And I switched to healthier snacks.

Challenges: At the end of week three I had one of my worst long runs ever... I would have bailed completely by mile 7, but I still had 5 miles to get back to my car. There was a lot of walking those last 5 miles. I was having a lot of left glute pain that I think (thanks Dr. Google) is related to something going on with my Piriformis and the next day I came down sick, which probably didn't help. Between getting sick, wanting to rest whatever is going on with the piriformis, and a ridiculous week at work once I came back from being sick, I basically did nothing for 6 days. Sigh. I also did no cycling or swimming all month.

I did a nice 5 miler on Saturday with the barest twinge in my glute area starting at around mile 4.5. I also did a slow mile yesterday as just an easy warm up before jumping in to a nice overall bodyweight/resistance band workout with no problems. So... from here I'm going to cautiously try to do all my normal runs this week, but stay away from any speed. I'm going to try to focus on my form (issue is on the same side as the tweaked hamstring a few weeks ago) and do some pretty dedicated stretching in the area. If it continues to be a problem, I'll make an appointment to have it looked at.
Title: Re: Strength & Fitness 2017
Post by: frugalwitch on January 30, 2017, 07:17:33 PM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.
Title: Re: Strength & Fitness 2017
Post by: LWTG on January 30, 2017, 08:57:35 PM
Back on the wagon this week (5:30AM circuit class), with the goal of going to the gym every day in February.

Ooo...think I'll join you for similar challenge. Work out all 28 days of February. Probably only half gym with the other half running/biking/skiing but minimum 30 minutes of focused activity every day.
Title: Re: Strength & Fitness 2017
Post by: headwinds on January 30, 2017, 09:37:43 PM
Didn't do shit today but walk 6.5 miles. That is about my average for a day at work. It's the only reason why I'm not overweight. That and caffeine and nicotine, I guess.
Title: Re: Strength & Fitness 2017
Post by: bridget on January 30, 2017, 09:41:16 PM
Tried pilates tonight (on accident, it was in the usual yoga time slot at the gym). Verdict: super boring, imo.
Title: Re: Strength & Fitness 2017
Post by: frugalwitch on January 30, 2017, 09:50:43 PM
Tried pilates tonight (on accident, it was in the usual yoga time slot at the gym). Verdict: super boring, imo.

That's why I prefer Pop pilates or PIIT28. I tried Pilates last week at my gym and man it was boring. I prefer when it's more active and PIIT is pilates mixed with cardio moves.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on January 30, 2017, 10:31:28 PM
Could you simply make two handles yourself? Just take a piece of wood, cut in half, cut out your size for handles and wrap rubber around. Voila, handles.
With my jigsaw that I totally own & store & can use in my 550 square foot urban apartment?

This is definitely a case where DIYing is not better than buying - also any DIY monstrosity I will then need to carry around heavy wooden handles in my gym bag all the time.
Title: Re: Strength & Fitness 2017
Post by: brute on January 31, 2017, 06:51:22 AM
Officially back under the bar. SSB Squats felt solid, I benched without pain for the first time in 6 months, and deadlifts are feeling snappy. I won't be pushing for heavy (400/300/500)+ on Squat/Bench/Deadlift for a little while to make sure I don't re-injure myself unnecessarily, particularly as I drop 50+ pounds of fat.

SSB Bar for those who care is one of these. It really reduces strain on the wrists, elbows, and shoulders on us big guys.
(http://www.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/s/a/safety-squat-bar-4.jpg)

Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on January 31, 2017, 07:59:33 AM
Cool safety bar! I like safety bar squats but rarely use one

what's going on with your bench that is causing you so much pain?
Title: Re: Strength & Fitness 2017
Post by: jordanread on January 31, 2017, 08:13:45 AM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.
Title: Re: Strength & Fitness 2017
Post by: brute on January 31, 2017, 08:31:54 AM
Cool safety bar! I like safety bar squats but rarely use one

what's going on with your bench that is causing you so much pain?

About 8 months ago, I strained my left forearm and lat with a 635 pound deadlift. While I didn't notice, when I look back at training video, I can see that my bench form shifted to accommodate that strain, leading to a strain in the pec. I had been just trying to push through it, but right before Christmas I was experiencing massive cramping and pain even just trying to put my arms around my wife, so I'm guessing I was getting close to rupturing something in the pec where it ties into the shoulder, which ties into the biceps not too far from there.  There was also some strains in the left lat from that deadlift that caused severe pain in the triceps on that side. So yeah, I needed some time off, even if I didn't want to admit it.

Title: Re: Strength & Fitness 2017
Post by: attackgnome on February 01, 2017, 08:33:52 AM
If it isn't measured it isn't going to change.

Height: 5'11"
Weight: 217
Neck: 15
Waist: 40
Wrist: 7.5
Forearm: 12
Hip: 45

Which from the Home Body Fat Test on the resource page results in 22.6% body fat.

I want to trim this down to 15%.

To accomplish this goal, I will continue my current regime of commuting via bike 19.8 miles round trip. A year ago, I was at 246 lbs, and I have dropped 29 lbs. I expect I still haven't hit a plateau with weight loss, as I moved in September which increased my commute from 6.4 miles round trip to its current 19.8 miles.

 
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 01, 2017, 08:50:38 AM
Checking in on my "move every day goal" - I MISSED 7 DAYS THIS MONTH!!! That is so pathetic. Work went off the rails for a couple weeks and I allowed that to be an obstacle.

For February I will stick with the same goal.
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on February 01, 2017, 09:22:38 AM
I'm only 10 days into this, but here's my end-of-month update:

Wins:  met workout frequency goals for cardio, strength training, and PT.  I'm easing into the bodyweight-based strength training, so not doing my full intended routine yet, but I'm doing more each time!

Challenges:  (1) still avoiding riding my bike
(2) I'm having a lot of trouble performing lunges, mostly due to knee pain during the activity.  Are there any recommendations for alternate movements I can incorporate into my bodyweight circuit routine?

I think I'll take monthly body measurements to assess progress on those goals.  No measurements for end of January, though, since I just started!
Title: Re: Strength & Fitness 2017
Post by: brute on February 01, 2017, 09:23:55 AM
I'm only 10 days into this, but here's my end-of-month update:

Wins:  met workout frequency goals for cardio, strength training, and PT.  I'm easing into the bodyweight-based strength training, so not doing my full intended routine yet, but I'm doing more each time!

Challenges:  (1) still avoiding riding my bike
(2) I'm having a lot of trouble performing lunges, mostly due to knee pain during the activity.  Are there any recommendations for alternate movements I can incorporate into my bodyweight circuit routine?

I think I'll take monthly body measurements to assess progress on those goals.  No measurements for end of January, though, since I just started!

I do step-ups when lunges aren't an options. I have a stool that is 15" high and tends to give me a decent challenge if I do them slowly and under control.
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on February 01, 2017, 10:15:13 AM
Challenges:  (1) still avoiding riding my bike
(2) I'm having a lot of trouble performing lunges, mostly due to knee pain during the activity.  Are there any recommendations for alternate movements I can incorporate into my bodyweight circuit routine?

I do step-ups when lunges aren't an options. I have a stool that is 15" high and tends to give me a decent challenge if I do them slowly and under control.

Thanks!  I'll give that a try.
Title: Re: Strength & Fitness 2017
Post by: bridget on February 01, 2017, 10:49:33 AM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.

Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.

My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.
Title: Re: Strength & Fitness 2017
Post by: Kerowyn on February 01, 2017, 12:01:43 PM
Checking in: I totally did the 31 Day Yoga Revolution every single day in January, even when I really didn't want to. Woohoo!

I'm taking a few days of rest while I work out a schedule for the rest of the year, which will list specific things to do each day of the week, but with more flexibility than doing yoga every single day. Yoga Revolution was a little hard on my problem hip, and it needs a break.

I will also be working out about how many hours of yoga I need to do for each of the remaining 11 months of the year to give myself convenient check-in points.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 01, 2017, 02:43:26 PM
January summary:
For my 'daily minimums', I only had 8 days completing all 10. My big downfall is eating fish every other day. I had 27 days where I did 9/10 tasks, and all but 2 of those it was the fish that I didn't get.

For 'do something every day', I batted 100% (although the day I moved furniture could arguably have been skipping, since it really wasn't *that* hard, but hey, it still got me moving). These go above and beyond the daily minumums- ie, the 5 goblet squats in the morning don't count for these, and neither does the short AM yoga flow.
I did 10 days of yoga
I did 7 weight lifting workouts
Nature: Snowshoeing 1x, hike x1, beach walk x1
Local walks: I did 15 walks, all but 2 were more than 1 mile

On to February! Goals:
-Do better with fish (minimum 10 days with all 10 daily minimums)
-Do 20 local walks
-Do another 10 days yoga minimum
-Do 10 weight lifting workouts
Title: Re: Strength & Fitness 2017
Post by: 2300 on February 01, 2017, 06:44:55 PM
I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.

I screwed up my wrist a while back and use something similar all the time now for push ups and it really helps.   No shame!  You'll use them and they'll you'll get more healthy...I determined that anything that honestly helps the mind and/or body get better doesn't count as "spending" (it's investment like you said).   Within reason of course so no gold plated ones.

I'll post an update on month 1 soon.
Title: Re: Strength & Fitness 2017
Post by: Jakejake on February 01, 2017, 08:11:46 PM
My January highlights:

Worked out with weights every day - a huge accomplishment for me!
Increased kettle bell swings from 20 to 53 reps with 25lbs.
Increased side planks from 30 to 72 seconds.
Increased bent arm hang, working up to a chin-up, from 0 to 4 seconds.

Feb. goals:
Another month without missing a workout day.
Increase kettle bell swings to 75.
Increase bent arm hang to 8 seconds.
Add one new stretch each week to my routine. I haven't done stretches for years.

Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 02, 2017, 09:52:56 AM
I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.

I screwed up my wrist a while back and use something similar all the time now for push ups and it really helps.   No shame!  You'll use them and they'll you'll get more healthy...I determined that anything that honestly helps the mind and/or body get better doesn't count as "spending" (it's investment like you said).   Within reason of course so no gold plated ones.

I'll post an update on month 1 soon.
I used them daily at my old gym but the new gym doesn't have them! I'm just annoyed that I personally have to buy them. I did shell out the $13 though, which I think will be worth it. My knuckles cannot take all these push ups & downward dogs & burpees on my knuckles - even on a mat-  which is my only alternative without handles.

I don't think I could feel that way about spending on health being "free" as I already have a lot of guilt about paying for the gym despite using it every day. Even as it stands, fitness is my 4th largest spending category, and my largest discretionary one, at $50/month.
Title: Re: Strength & Fitness 2017
Post by: Mezzie on February 03, 2017, 06:53:07 PM
I finally started swimming again. I had to pause for 30 seconds every two laps, but I did 20 minutes (nit counting pauses) and felt great. I'm doing weights one day fewer per week than I had planned; I'm going to try and improve that next week.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 04, 2017, 01:01:55 AM
I guess I should just consider the expense an investment in reaching my goals (100 pushups and the full splits) but I hate spending the money. Also I end up researching the fuck out of the options and get caught in a shame spiral about spending $15 on something.

I screwed up my wrist a while back and use something similar all the time now for push ups and it really helps.   No shame!  You'll use them and they'll you'll get more healthy...I determined that anything that honestly helps the mind and/or body get better doesn't count as "spending" (it's investment like you said).   Within reason of course so no gold plated ones.

I'll post an update on month 1 soon.
I used them daily at my old gym but the new gym doesn't have them! I'm just annoyed that I personally have to buy them. I did shell out the $13 though, which I think will be worth it. My knuckles cannot take all these push ups & downward dogs & burpees on my knuckles - even on a mat-  which is my only alternative without handles.

I don't think I could feel that way about spending on health being "free" as I already have a lot of guilt about paying for the gym despite using it every day. Even as it stands, fitness is my 4th largest spending category, and my largest discretionary one, at $50/month.

My wife and I spend $240/month on our (private powerlifting) gym membership and I don't regret a single penny. Making myself fitter, stronger, and better looking, not to mention the associated health benefits, increase in happiness, and good friends made from a supportive community? Can't imagine a better bargain.

If you make use of what you're paying for, I see fitness as the one area where it's hard to overspend.
Title: Re: Strength & Fitness 2017
Post by: Travis on February 04, 2017, 02:05:10 AM
I'm deployed to Germany for the next three weeks. Yesterday I spent 20 minutes on a treadmill and thanks to being at 1000ft elevation rather than 6000ft I dropped 2:30 from my 2 mile run time. Unfortunately, I can't bend my knee today without excruciating pain.  It's not even the knee I had surgery on last year.  I'm popping anti-inflammatories and hopefully this goes away soon.  I was looking forward to putting on some miles while I'm here.
Title: Re: Strength & Fitness 2017
Post by: frugalwitch on February 04, 2017, 06:20:06 AM
First week of my training program completed. I've trained 6x HIIT and 5x on flexibilty. I'm not used to that kind of intensity but I'm improving myself slowly. I am now able to do push-up burpees, yay !
Title: Re: Strength & Fitness 2017
Post by: brute on February 04, 2017, 10:21:55 AM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 04, 2017, 11:43:30 AM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.

Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\
Title: Re: Strength & Fitness 2017
Post by: brute on February 04, 2017, 12:00:47 PM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.

Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\

It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 04, 2017, 12:16:50 PM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.

Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\

It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.

Just wanted to check! You didn't seem like the crash diet type, but my 'mother hen' instincts demanded I ask. Hope you feel better soon, and the antibiotics fix what ails 'ya. Have you looked into studies about probiotic courses to re-establish gut flora after a rough abx course? It's especially important for the intense ones like Flagyl and Doxycycline. More doctors are prescribing specific probiotics now, but it's still not super common practice. You can see benefits with even just common stuff like any living yogurt though (note: lots of brands, like yoplait, are scarcely alive when they reach you). Anyway, I don't know your medical situation obviously, so this doesn't constitute directly actionable advice- just a direction you can take for your own investigation/talking to your doctor about.
Title: Re: Strength & Fitness 2017
Post by: brute on February 04, 2017, 12:24:40 PM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.

Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\



It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.

Just wanted to check! You didn't seem like the crash diet type, but my 'mother hen' instincts demanded I ask. Hope you feel better soon, and the antibiotics fix what ails 'ya. Have you looked into studies about probiotic courses to re-establish gut flora after a rough abx course? It's especially important for the intense ones like Flagyl and Doxycycline. More doctors are prescribing specific probiotics now, but it's still not super common practice. You can see benefits with even just common stuff like any living yogurt though (note: lots of brands, like yoplait, are scarcely alive when they reach you). Anyway, I don't know your medical situation obviously, so this doesn't constitute directly actionable advice- just a direction you can take for your own investigation/talking to your doctor about.

Thanks for the reminder of probiotics. I've got some pretty great ones in the fridge right now. I even make my own yogurt and kombucha (and beer and cheese and charcuterie and I'm getting my mushroom culturing/farming up and running finally yay!) It's Flagyl and Cipro. I'll definitely need some help getting gut bacteria back.

In general, I'm a huge fan of probiotics for anyone trying to lose weight and struggling. Getting gut flora under control has always been hugely helpful for craving bread/pizza/tacos, and it seems to improve my insulin sensitivity too.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 04, 2017, 12:35:34 PM
Guess who's on a liquid diet for at least 3 days? Me! I'm on all the antibiotics. The good news is that even though I haven't eaten for 38 hours, I haven't felt very hungry and my energy levels are high. I'm also down another 3 pounds on bodyweight (or more specifically, food that used to be in my body) I look a lot slimmer though, so that's nice.

Is the liquid diet because of the antibiotics? Or are you on some sort of crazy crash diet? Cuz the nurse in me would need to send you lots of links about how dangerous that could be =\



It's because of the issue that's making me take antibiotics. No need to worry about me crash dieting. The craziest I get is cutting out refined carbs and eating a lot of protein unless my doc tells me not to eat anything for a while. The good news, the gut pain in manageable today, in that I can walk to the bathroom without holding onto something.

Just wanted to check! You didn't seem like the crash diet type, but my 'mother hen' instincts demanded I ask. Hope you feel better soon, and the antibiotics fix what ails 'ya. Have you looked into studies about probiotic courses to re-establish gut flora after a rough abx course? It's especially important for the intense ones like Flagyl and Doxycycline. More doctors are prescribing specific probiotics now, but it's still not super common practice. You can see benefits with even just common stuff like any living yogurt though (note: lots of brands, like yoplait, are scarcely alive when they reach you). Anyway, I don't know your medical situation obviously, so this doesn't constitute directly actionable advice- just a direction you can take for your own investigation/talking to your doctor about.

Thanks for the reminder of probiotics. I've got some pretty great ones in the fridge right now. I even make my own yogurt and kombucha (and beer and cheese and charcuterie and I'm getting my mushroom culturing/farming up and running finally yay!) It's Flagyl and Cipro. I'll definitely need some help getting gut bacteria back.

In general, I'm a huge fan of probiotics for anyone trying to lose weight and struggling. Getting gut flora under control has always been hugely helpful for craving bread/pizza/tacos, and it seems to improve my insulin sensitivity too.

Oooof, yeah, Flagyl and Cipro will floor you. Do whatever you can to take care of yourself right now. Those are big guns, as I'm sure you're aware!

Also, AWESOME on all the stuff you sprout/ferment/grow yourself! That is awesome. We just do kombucha right now, and occasionally yogurt. What do you do for storing your kombucha once it's done fermenting? I used to have a bottle collection and don't know, so I'm feeling stuck.
Title: Re: Strength & Fitness 2017
Post by: 2300 on February 04, 2017, 12:36:34 PM
Related to Fitness spending I'm curious what others spend/feel a bout it.

To me  I only have 1 body so can justify investing in my health.

Gym?:
My living room & 2nd bedroom where pullup bar is hanging (wife loves that...), although I can certainly see why some opt for a gym membership (specialized training, space, motivation, etc and I have no problem with gym memberships).

I've also made some stuff with resources like this:

Homemade Workout Equipment:
http://rosstraining.net/forum/viewtopic.php?t=157
http://homemadestrength.blogspot.com/p/project-index.html

Curious what equipment others may have purchased or made (and really use/like):

Purchased:
Loop bands (essentially got the pilates and assisted pullups packages although use them for other things):  https://ironwoodyfitness.com/product-category/bands/41-inch-single-band-packages

Pull up bar: https://www.amazon.com/gp/product/B00OXUWOB6/ref=s9_acsd_hps_bw_c_x_3_w

Socks/towels: for leg curls like this:
https://www.youtube.com/watch?v=K4_VGIfvfQY

Made:
Loop band handles: http://rosstraining.com/blog/2011/03/31/diy-resistance-band-handles
Suspension trainer:  based on this and others, but not identical to any:  http://scoobysworkshop.com/diy-trx-6-dollars/

Rope with knots on the ends to use for triceps extensions, neutral grip curls, alternate chin up grip, etc.

Want to make:
T-Handle (cheap way to make adjustable kettle bell--really just for swings):   Here: http://www.instructables.com/id/T-Handle-Kettlebell   AND here: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell.htm

Parallettes:  These or similar (I think):
https://gmb.io/parallettes-construction

Dip Stand:
 Not certain what I'll do yet, but some options:
https://www.pinterest.com/pin/535295105681936019/
https://www.youtube.com/watch?v=ABOyy72ZoCQ
https://www.youtube.com/watch?v=4VQxD-tZks8
https://www.youtube.com/watch?v=_HFcKGgl57A

Curious what others may have made/purchased/liked etc.  Most of my workouts these days are BW, but also do a few other things too.





Title: Re: Strength & Fitness 2017
Post by: Lagom on February 04, 2017, 12:58:04 PM
@2300. I do think it's an interesting question and I love the home made equipment list you've put together! That said, I'll reiterate that I don't believe thoughtfully made (this is key) fitness expenses can ever really be "bad." It's just that we all have different priorities. For example, if I want to be fit and spend as little as possible, I should just combine  cardio (only running outdoors if we want to be truly frugal) with bodyweight exercises, and maybe a few of those home made implements if I want to splurge.

But I most enjoy getting stronger, which is a pursuit that also motivates me the most to keep working out. Because of this, I doubt I could discipline myself to only run/do bodyweight stuff since the best way to get stronger is to lift big weights, which requires expensive equipment. Now I could build a home gym and eventually recoup the cost with the lack of membership fees, but since I also value optimizing my strength gains while staying safe/healthy, which requires qualified coaching (at least for now while I'm still gaining knowledge) and easy access to spotters. I also value belonging to a fitness community, which is both enjoyable and additive to my motivation.

Thus in my case, the pricey gym membership is logically the best option. It gives me both the best return on my specific fitness goals, and increases my happiness the most out of my available options. Where fitness runs afoul of mustachianism, imho, is when an individual does things like purchases gym memberships that go unused, or buys a treadmill for their home that they use for a couple months before it becomes an overpriced laundry drying rack, or constantly switches between various fitness regimes, each of which requires buying something new.

Title: Re: Strength & Fitness 2017
Post by: 2300 on February 04, 2017, 03:10:56 PM
@2300. I do think it's an interesting question and I love the home made equipment list you've put together! That said, I'll reiterate that I don't believe thoughtfully made (this is key) fitness expenses can ever really be "bad." It's just that we all have different priorities...

No worries Lagom, I 100% agree with all that you're saying and I didn't mean to imply anything wrong with gym membership if it came off that way (of course as you note a gym membership that goes unused is a waste, but certainly not the case here).  I've also considered it mainly for form coaching and if/when expand to serious barbell lifts will likely do some form of formal coaching.

I think it's great that there's lots of different goals on here with overall point of getting stronger/healthier so can learn new options.

I'm mainly "home gym curious" and may expand--in particular next thing I want is a dip station (which I may make). 
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 04, 2017, 03:21:37 PM
My wife and I spend $240/month on our (private powerlifting) gym membership and I don't regret a single penny. Making myself fitter, stronger, and better looking, not to mention the associated health benefits, increase in happiness, and good friends made from a supportive community? Can't imagine a better bargain.

If you make use of what you're paying for, I see fitness as the one area where it's hard to overspend.
Oof! Kinda a dream! I'm sure that's a great gym - when I had classpass for $79/month, I really enjoyed access to high-end gyms. I am business startup phase right now and living entirely off my 12 hour a week W2 job (around $18,000 a year) so a high-end gym is off the table for me (especially with health care costs) but in the future, I'd like to have the kind of wealth where high-end fitness makes sense. At the moment, I'm strongly contemplating going back to fitness coaching as a side hustle to get access to the nice fitness studio (Barre3).

I think it's easy to have fitness as another luxury as there's a point at which you are just buying a higher quality version of something that delivers similar results (for example at $40,000 car instead of a $30,000 car because of nicer seats + infotainment system), but that doesn't mean it's a bad choice if it aligns with your values. I believe there are no bad choices in budgeting if they are made consciously, in line with your values, without consumer debt.
Title: Re: Strength & Fitness 2017
Post by: Jakejake on February 04, 2017, 04:17:47 PM
My husband came into the marriage with an exercise bike and weight bench, plus we both had bicycles.

I don't really like the cycle in place thing or the bench. I bought some dumbbells, a chinup bar, a couple kettlebells and one of those big balance balls for indoor stuff and they are all ideal for me.

I tried a crossfit gym membership - that was horrible - expensive, and while I understand coaches are trying to push their clients, it was counterproductive for me. The "coaching" just pushed me past my natural limits and led to short term injuries that temporarily incapacitated me. I had stuff like muscle fatigue to the point where I was home alone one night and had to strategize how to get up off the floor because I wasn't able to push up with legs or arms and had even pulled muscles in the palms of my hands. I was rolling around the floor in a ball trying to figure it out, thinking I might be trapped on the floor til my husband came home. So stupid. I quit the gym the next day.

My $$ weakness when it comes to fitness has turned out to be blinging out my bike and self with gear. Homemade, when possible, but I love good headlights, tail lights, reflectors, reflective jackets, pogies, fleece tights, helmet covers, ugh.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 04, 2017, 04:56:59 PM

No worries Lagom, I 100% agree with all that you're saying and I didn't mean to imply anything wrong with gym membership if it came off that way (of course as you note a gym membership that goes unused is a waste, but certainly not the case here).  I've also considered it mainly for form coaching and if/when expand to serious barbell lifts will likely do some form of formal coaching.

I think it's great that there's lots of different goals on here with overall point of getting stronger/healthier so can learn new options.

I'm mainly "home gym curious" and may expand--in particular next thing I want is a dip station (which I may make).

No worries, I didn't take it that way :)

Just wanted to offer my own thoughts on spending $ for fitness. I actually have thought quite a bit about how I would construct a home gym. In my opinion, while expensive it's still often worth (eventually) buying a barbell set, and something of relatively high quality, almost regardless of your fitness goals. I would also probably slowly accumulate dumbells and maybe a kettle bell or two. Bands are probably worth the investment as well, imo. My thought if I ever do this is to invest in a few critical things upfront and then give myself a budget (say $20-50/month) to slowly add to the gym until it had everything I ideally would want. The problem for me is that my minimum upfront costs would be pretty huge.

There's also a lot you can DIY, as you've indicated. I've even seen homemade squat racks, though the idea makes me nervous personally. A sled is another fantastic implement to help with both strength and conditioning that I would personally recommend for most fitness goals.

Oof! Kinda a dream! I'm sure that's a great gym - when I had classpass for $79/month, I really enjoyed access to high-end gyms. I am business startup phase right now and living entirely off my 12 hour a week W2 job (around $18,000 a year) so a high-end gym is off the table for me (especially with health care costs) but in the future, I'd like to have the kind of wealth where high-end fitness makes sense. At the moment, I'm strongly contemplating going back to fitness coaching as a side hustle to get access to the nice fitness studio (Barre3).

I think it's easy to have fitness as another luxury as there's a point at which you are just buying a higher quality version of something that delivers similar results (for example at $40,000 car instead of a $30,000 car because of nicer seats + infotainment system), but that doesn't mean it's a bad choice if it aligns with your values. I believe there are no bad choices in budgeting if they are made consciously, in line with your values, without consumer debt.

+1 to the bolded.

Our gym is definitely a luxury expense! It is also pretty much our only one. We never go out to eat, share a car (and both work full time), etc. because spending more on those things would not bring enough happiness to be worth it. I do agree with your premise on overspending creep. It's why I don't pay for one on one coaching, for example. But it would be almost impossible to replicate everything else I get, given my goals, without spending thousands on a home setup. We are definitely lucky to be able to afford this gym option :)
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 04, 2017, 05:01:08 PM
My husband came into the marriage with an exercise bike and weight bench, plus we both had bicycles.

I don't really like the cycle in place thing or the bench. I bought some dumbbells, a chinup bar, a couple kettlebells and one of those big balance balls for indoor stuff and they are all ideal for me.

I tried a crossfit gym membership - that was horrible - expensive, and while I understand coaches are trying to push their clients, it was counterproductive for me. The "coaching" just pushed me past my natural limits and led to short term injuries that temporarily incapacitated me. I had stuff like muscle fatigue to the point where I was home alone one night and had to strategize how to get up off the floor because I wasn't able to push up with legs or arms and had even pulled muscles in the palms of my hands. I was rolling around the floor in a ball trying to figure it out, thinking I might be trapped on the floor til my husband came home. So stupid. I quit the gym the next day.

My $$ weakness when it comes to fitness has turned out to be blinging out my bike and self with gear. Homemade, when possible, but I love good headlights, tail lights, reflectors, reflective jackets, pogies, fleece tights, helmet covers, ugh.

I definitely suggest anyone considering crossfit research it extensively and make sure the coaches at their gym are well trained in how to modify exercises and programming based on the needs of clients. I would also hesitate to join any crossfit gym that doesn't harp on form or that uses many, if any AMRAP types of workouts, especially with technical or heavy lifts (e.g. cleans or deadlifts).
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on February 04, 2017, 08:07:57 PM
I wouldn't call barbells and weights expensive -- usually 50-75 cents/lb. on Craigslist. When we quite the gym(s) a year and a half ago, we were paying 2x$40/month for Gold's, and 1x$50/month for a power/Olympic box. I bought a cheapish bench/lat pulldown/situp combo with a bar and some weights, some more weights and another bar at 50 cents/lb. from a metal working shop, and a treadmill for $50 from a neighbor who was moving. Total investment, about $350. My wife really wanted a spin bike, and paid $400 for one, which I though was overpriced, but agreed to the purchase. The bike is setup in my home office, and I use it 3-4 times/week, so it has been worth it. All that equipment was paid for within six months of no gym fees, and so we have saved over $1500, and have much easier access to the equipment.

Update on my fitness efforts: I worked out for 12 straight days, and on the 13th day, injured myself during my workout. It wasn't an ordinary injury, but a flying log from a misplaced maul strike whacking my knee. My planned lower body workout was cancelled. This adds an additional wrinkle to the upcoming challenge of diet and exercise due to a business trip. I had planned to take advantage of whatever better food options I can, and to do double workouts today and tomorrow, followed by a workout/day Tuesday-Friday. I expected to gain a temporary pound or two because of increased food and drink consumption, but to mitigate the increase by continuing to work out.

My modified plan is to do upper body and abs only, with some swimming as long as I can stand it. If my knee feels better toward the end of the week, I'll resume lower body and bike/treadmill work. Any other ideas for non-impact cardio? A heavy bag maybe? Pushups to exhaustion?
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 04, 2017, 10:44:23 PM
I wouldn't call barbells and weights expensive -- usually 50-75 cents/lb. on Craigslist. When we quite the gym(s) a year and a half ago, we were paying 2x$40/month for Gold's, and 1x$50/month for a power/Olympic box. I bought a cheapish bench/lat pulldown/situp combo with a bar and some weights, some more weights and another bar at 50 cents/lb. from a metal working shop, and a treadmill for $50 from a neighbor who was moving. Total investment, about $350. My wife really wanted a spin bike, and paid $400 for one, which I though was overpriced, but agreed to the purchase. The bike is setup in my home office, and I use it 3-4 times/week, so it has been worth it. All that equipment was paid for within six months of no gym fees, and so we have saved over $1500, and have much easier access to the equipment.

Update on my fitness efforts: I worked out for 12 straight days, and on the 13th day, injured myself during my workout. It wasn't an ordinary injury, but a flying log from a misplaced maul strike whacking my knee. My planned lower body workout was cancelled. This adds an additional wrinkle to the upcoming challenge of diet and exercise due to a business trip. I had planned to take advantage of whatever better food options I can, and to do double workouts today and tomorrow, followed by a workout/day Tuesday-Friday. I expected to gain a temporary pound or two because of increased food and drink consumption, but to mitigate the increase by continuing to work out.

My modified plan is to do upper body and abs only, with some swimming as long as I can stand it. If my knee feels better toward the end of the week, I'll resume lower body and bike/treadmill work. Any other ideas for non-impact cardio? A heavy bag maybe? Pushups to exhaustion?

Agree that a reasonable barbell and weights setup can be a relatively affordable option for many, just not powerlifters :)

Knee injuries suck. Heavy bag isn't a bad idea imo. Based on what I am surmising are your goals, once you feel up to it I would also consider heavy sled pulls as an excellent option. Even with a high volume strength program, you can mix them in liberally as they have little to no impact on recovery while providing excellent conditioning benefits. Not that taxing on the knees either as long as they aren't too messed up.
Title: Re: Strength & Fitness 2017
Post by: Helmet on February 05, 2017, 03:57:14 PM
I'd better get in on the S&F thread this year before it's too late. Since I missed January let's just say I'm 91.67% committed to these goals for 2017:

1. Sub-21:00 5k. My race best is just over 24 minutes back in 2014. I haven't done any running since September of last year but I know I was doing 5k in the 22-23 minute range while training for Hood to Coast.

2. 20 pull ups. It seems like a good round number.

3. 2x bodyweight deadlift. Not a huge number but I'd never picked up a barbell until a couple of years ago (and immediately fell in love) and this is a nice signpost on the road to my ultimate goal of 3x BW. The deadlift is my favorite.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 05, 2017, 04:12:59 PM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)
Title: Re: Strength & Fitness 2017
Post by: 2300 on February 05, 2017, 05:03:01 PM
Love that giant board that says "YES!" Braken_Joy.  Pretty cool motivation.

January Update:

Goals:
--9 strength training days, minimum target was at least 10 :(
--Sleep rules followed ~87% of time, goal was 95%+
--Strength data going up:  doing chin ups unassisted now and horizontal BW rows which are both improvements.  Also was increasing handstand against the wall planks.
--No injuries :)

Wins:
--Didn't let tradeshow trip completely throw me off training.  Trained less than desired, but could have been a lot worse.  Man I hate tradeshows...I can walk all day long, but standing still all day kills me. 
--Hung really dark shades to help with sleep!
--Started meditating, not a lot, but it's a start.

Challenges:
--Sleep...missed multiple days even when I did follow the good sleep rules mentioned earlier in the tread.  Unfortunately this made me miss more excersize days that I wanted to.  To start helping combat this I split my workout in two this weekend and approximately did front/back split sat & sun do do something active on both days (also because I couldn't complete a full workout on either day).  Any workout is better than no workout!  Think I'm finally getting back on track post trade-show.

Next steps:
--Start up normal workouts again next week--I'm actually taking Tuesday off specifically to not stare at computer too much and have energy to work out.
--Continue increasing strength and continue reading and meditation to calm + sleep.
--Should have a big update in the next couple of months work wise if all goes as planned that I'll have to figure out a few things fitness-wise, but excited to do so.

Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 05, 2017, 05:06:11 PM
Love that giant board that says "YES!" Braken_Joy.  Pretty cool motivation.

Glad my photo shop skills are on point ;) Sadly, it doesn't actually exist. Instead it's a big utility sign of what to do in a power outage, and thus reveals where I live. I want to get an actual "YES" though, that would be way cooler.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on February 06, 2017, 08:01:31 AM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

That is one badass squat rack! I wonder how much weight it could hold? Any ideas?

I guess it just serves people of a very specific rack height. Do you also have a rack for benching? Or is there another cut-out in the wood to rack the barbell at your bench rack height?
Title: Re: Strength & Fitness 2017
Post by: brute on February 06, 2017, 08:12:30 AM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 06, 2017, 08:35:36 AM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

That is one badass squat rack! I wonder how much weight it could hold? Any ideas?

I guess it just serves people of a very specific rack height. Do you also have a rack for benching? Or is there another cut-out in the wood to rack the barbell at your bench rack height?

Why thank you. DH has put up 405lbs on the rack, pretty often. (that was as high as we could go with the first set of weights, lol. He does 405 for yoke walks). We built it Fall of 2015. Height is pretty specific, but luckily DH and I are about the same height (he's actually 2" shorter, but I just duck under a bit further for my squats). Our 6'2" friend who would workout with us when we lived in Portland looked quite silly trying to use it. We do *not* have a seperate cutout for bench height. Although my BIL bought us a bench for Xmas (gift to himself lol, he uses the gym sometimes), so we're going to build either an add on or a separate rack set for that. Just haven't yet. So far, we just do overhead work and skip the bench, lol.

I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.

Thank you! Lol. Our first bumper plate set we got through Wright. The second was through Again Faster. Wright we got during the crossfit games sale in 2015, when shipping was free. Again Faster we got on Black Friday this year, again free shipping. They never go on a big sale, but if you buy the sets they work out to the best price, and the biggest thing is getting the free shipping deals- otherwise it's like $75-150 to ship it to Oregon from Ohio or wherever they all are, haha.

We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 06, 2017, 09:16:32 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)
Title: Re: Strength & Fitness 2017
Post by: Cromacster on February 06, 2017, 09:21:08 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)

Crossfit gym's are commonly referred to as a "box".
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 06, 2017, 09:39:26 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)

Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.

We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 06, 2017, 09:59:52 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)

Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.

We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.

Sweet. I just learned something. Previously, I knew that you are supposed to talk about crossfit, I knew that WOD means Workout Of the Day. Now I know what gyms are called.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 06, 2017, 10:28:08 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)

Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.

We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.

Sweet. I just learned something. Previously, I knew that you are supposed to talk about crossfit, I knew that WOD means Workout Of the Day. Now I know what gyms are called.

If you actually do want to learn more/get a feel for the competitions, there's a documentary on netflix called 'fittest on earth' that I enjoyed. If nothing else, it really pumps you up for a workout. =P
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 06, 2017, 10:30:51 AM
We were hoping for a crossfit box closeout. We had originally tried to see if we could order through them at warehouse pricing, since I have a friend who she and her husband own a box, but they were prepping for regionals and she was on nights, so that fell through and we got tired of waiting.

I knew there was something relevant here. Is this the kind of box you are referring to? http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/ (http://www.mrmoneymustache.com/2012/04/27/nicer-legs-and-some-new-carpentry-skills-for-only-15-bucks/)

Haha, good link but no. Like Cromacster said, the 'box' is the gym itself. Sometimes when gyms close they'll post everything online for way cut down prices, and that can be a great time to grab equipment.

We may build a jump box at some point, but it's not on the summer 'to build' list AFAIK.

Sweet. I just learned something. Previously, I knew that you are supposed to talk about crossfit, I knew that WOD means Workout Of the Day. Now I know what gyms are called.

If you actually do want to learn more/get a feel for the competitions, there's a documentary on netflix called 'fittest on earth' that I enjoyed. If nothing else, it really pumps you up for a workout. =P

That's what ANW does for me. Or Battles of the Bars, or any Al Kavadlo montage (not the ask Al's...his hey hey hey gets annoying).
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 06, 2017, 11:09:55 AM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.

Yeah that looks great! How stable do you find it? Do you have to be gentle about walking in 400lbs, or does it put up with a bit of horizontal force?
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 06, 2017, 11:25:12 AM
Haven't really been keeping track, but have been getting after it! Checked out the boulders near Prescott with my lady the other day.

(https://scontent-sjc2-1.cdninstagram.com/t51.2885-15/e35/16229248_214339175703829_6374974078612144128_n.jpg)

Had a nice long hike in Sycamore Canyon

(https://scontent-sjc2-1.cdninstagram.com/t51.2885-15/e35/16583868_1481986478497909_5299270820357472256_n.jpg)
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 06, 2017, 11:47:15 AM
I had to search it out, but I found the picture I posted of our home gym. We've added another set of bumper plates since then, and swapped the small speakers for a bigger speaker/amp set up. Also added a white board on the back wall. I'll re-take a photo at some point, but not right now =) Hmm, we also added a rack with a speed rope and some elastic bands on the back wall... okay, I really do need to take a new photo sometime!

http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817 (http://forum.mrmoneymustache.com/journals/roughest-mustachian-on-the-nicest-block/msg1216817/#msg1216817)
Also! Forgot to post my home gym as previously requested.

(http://i.imgur.com/qQU6EAo.png)

Nice rack! I keep looking for bumper plates at a reasonable cost, but nothing yet. I'm hoping one of the 39 crossfit boxes in a 10 minute radius from me will go out of business so I can grab some for cheap.

Yeah that looks great! How stable do you find it? Do you have to be gentle about walking in 400lbs, or does it put but with a bit of horizontal force?

It definitely tolerates a surprising amount of horizontal force.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 06, 2017, 12:36:13 PM
So due to a few reasons (venting and focusing among other things), I hung up a punching bag, and decided to use it as a warm up.
Boxing isn't a thing I'm really interested in, at least not in and of itself, but since I have the stuff, I might as well try it out.
X-Posted:

Boxing - After Action, Day 1

So the playlist I used is this one (https://www.youtube.com/playlist?list=PLeK15aUV4aR0zZLU-A43XtehggcGfN-Og) (this is subject to change, because I don't want to iterate versions of the list on youtube).

Here is v1 song list (not links)

  • DVBBS & Dropgun - Pyramids (ft. Sanjin)
  • Armin van Buuren - Ping Pong
  • Deorro - Bailar
  • R3hab vs Skytech & Fafaq - Tiger
  • R3HAB & KSHMR - Karate
  • Shakira - Dare (La La La)

So I messed up the first song. It's good, but I really wanted the build up from Dierro's Five Hours...I just picked the wrong mp3. So I listened to the first minute while I got set up, and then started punching lightly, and speeding up a bit. I'm glad I remembered how to wrap my hands, because the supporting muscles in my wrist aren't strong enough to handle the shock of repeated hits like that. I've never been a boxer, but I used to play around on a bag. I finally got the jabs and crosses up to beat about 1:00 from the end of the first song. Ping Pong started, and I was able to stay in a stance, switching to make sure I'm being even. Holy crap! At this point, I was beginning to sweat, and feel the muscles in my back understanding that they were working out. Heart rate was up, and I was really embracing the punching with the beat idea. And then the next song came on. Bailar is a fun song, but it was really hard to maintain my stance. My stance shifted to some weird combination of salsa fighting. And then tiger came on, and I made it about 90 seconds in. At that point, since I was using this as a warm up, I stopped, and did my regular Convict Conditioning workout. Fun stuff, but more to learn. I do think that the bag is going to be a good daily thing, or something that is more high intensity cardio that allows me to clear my mind. I'm glad I set it up. It was a good warm up.
Title: Re: Strength & Fitness 2017
Post by: horsepoor on February 06, 2017, 06:43:38 PM
Managed a 2 mile run today after work.  My ankle is really taking its time healing, but is getting better steadily. I was on my feet several hours Saturday and walked about 10 miles over the weekend. I did feel it getting fatigued towards the end of the day, but it recovered completely by the next day.  It was doing some funny popping on the run today, but felt pretty good. Will probably try to run again on Friday.  The two mile run seemed about right, I just need to keep at it.  I tend to talk myself out of it because 2 miles isn't "worth it," but it is.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on February 07, 2017, 07:02:10 AM
Managed a 2 mile run today after work.  My ankle is really taking its time healing, but is getting better steadily. I was on my feet several hours Saturday and walked about 10 miles over the weekend. I did feel it getting fatigued towards the end of the day, but it recovered completely by the next day.  It was doing some funny popping on the run today, but felt pretty good. Will probably try to run again on Friday.  The two mile run seemed about right, I just need to keep at it.  I tend to talk myself out of it because 2 miles isn't "worth it," but it is.

What happened to your ankle?

On Saturday my ankle spontaneously got really swollen and sore after some regular walking (not more than 20 minutes). It was like it got sprained. But I didn't roll it or anything. It was really weird. I used to sprain this ankle as a child fairly often. It isn't sore anymore but still swollen.


Random strength and fitness updates:

Squatted 315 for 1 rep, twice - last week. Felt good.
Deadlifted 365 for 1 rep - yesterday. Felt like ass, but at least my back isn't very sore today.

Today I am giving a guest lecture to over 200 students for the class I am a teaching assistant for this semester. The topic is on social support, mental health, and physical activity. To get them in the mood for my lecture, I'm going to do a handstand!!! I'll see if I can get someone to take a photo for my twitter. :P

Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 07, 2017, 11:21:07 AM
Started PT for my right shoulder today. My family Dr thinks I have tendinosis, but the DPT hasn't seen my MRI yet and I trust his expertise in this area more, so we'll see. I just know the shoulder's been hurting on and off for years. Currently I can't do most pushing movements, so full pushups are out. It also hurts when I try to run. Something about the swinging motion is super painful after 5-10 minutes. I want to get this addressed before I do something really dumb like tear my rotator cuff.           

Today the PT did a range of motion evaluation, dug into some tight spots and had me stretch. I have a list of stretches to do 2x per day, plus he wants me to ice at least once per day. They want to see me 3x per week for 2 weeks, then maybe 2x per week for another 2 weeks. Each visit is costing me $50, so if I need all 10, it will be $500, plus the $500 I've already spent getting the MRI and diagnosis. Bleh.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 07, 2017, 06:32:22 PM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.

Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.

My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.

Sorry I didn't reply to this earlier. I have to hit up Zikoris, who hasn't popped in here yet, because I think that she is the one who pointed at that. I could be wrong, and just getting her mixed up with someone else due to her benchmark photo. I'll harass her to get in here, but I know she's been pretty busy. Regardless, she is the one who comes to mind when it comes to questions about splits.
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 07, 2017, 06:39:20 PM
Started PT for my right shoulder today. My family Dr thinks I have tendinosis, but the DPT hasn't seen my MRI yet and I trust his expertise in this area more, so we'll see. I just know the shoulder's been hurting on and off for years. Currently I can't do most pushing movements, so full pushups are out. It also hurts when I try to run. Something about the swinging motion is super painful after 5-10 minutes. I want to get this addressed before I do something really dumb like tear my rotator cuff.           

Today the PT did a range of motion evaluation, dug into some tight spots and had me stretch. I have a list of stretches to do 2x per day, plus he wants me to ice at least once per day. They want to see me 3x per week for 2 weeks, then maybe 2x per week for another 2 weeks. Each visit is costing me $50, so if I need all 10, it will be $500, plus the $500 I've already spent getting the MRI and diagnosis. Bleh.

Hope you feel better soon. I have a nagging shoulder too and have been putting off getting seen for it but it might be time.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 08, 2017, 01:04:34 PM
Started PT for my right shoulder today. My family Dr thinks I have tendinosis, but the DPT hasn't seen my MRI yet and I trust his expertise in this area more, so we'll see. I just know the shoulder's been hurting on and off for years. Currently I can't do most pushing movements, so full pushups are out. It also hurts when I try to run. Something about the swinging motion is super painful after 5-10 minutes. I want to get this addressed before I do something really dumb like tear my rotator cuff.           

Today the PT did a range of motion evaluation, dug into some tight spots and had me stretch. I have a list of stretches to do 2x per day, plus he wants me to ice at least once per day. They want to see me 3x per week for 2 weeks, then maybe 2x per week for another 2 weeks. Each visit is costing me $50, so if I need all 10, it will be $500, plus the $500 I've already spent getting the MRI and diagnosis. Bleh.

Hope you feel better soon. I have a nagging shoulder too and have been putting off getting seen for it but it might be time.

Yeah, I'm hoping this prevents worse injuries in the long run. The really dumb thing is if I had invested $200 in better desk ergonomics and improved my working habits I probably would not have this issue at all.

What finally tipped me over the edge in getting a diagnosis was shoveling 4 or 5 yards of topsoil and moving it around my yard. The pain was bad enough to keep me awake at night, even after 3 ibuprofen. I thought I had torn something.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 08, 2017, 03:14:26 PM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.

Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.

My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.

Those stretches look like good progressions, I would definitely hold them for much longer though. I was recommended 3 minutes by the doctor who led my anatomy lesson in my yoga teacher training. Here is a good article that goes into the science: http://web.mit.edu/tkd/stretch/stretching_2.html#SEC13

"One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates (becomes accustomed to the new length) and reduces its signaling. Gradually, you can train your stretch receptors to allow greater lengthening of the muscles."
Title: Re: Strength & Fitness 2017
Post by: bridget on February 08, 2017, 04:05:34 PM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.

Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.

My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.

Those stretches look like good progressions, I would definitely hold them for much longer though. I was recommended 3 minutes by the doctor who led my anatomy lesson in my yoga teacher training. Here is a good article that goes into the science: http://web.mit.edu/tkd/stretch/stretching_2.html#SEC13

"One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates (becomes accustomed to the new length) and reduces its signaling. Gradually, you can train your stretch receptors to allow greater lengthening of the muscles."

Makes sense.  I'll start sticking around in the yoga room after class to hold the hamstring stretches for longer when my muscles are already warm - I'm only about 2-3 inches off of the ground, so I think I can get there soon!

Grumpy complaint about the new instructor who just took over evening classes - when I was in wheel last week, she put her hand on my shoulder blades to push them farther up, even though I was already stretched as far as was comfortable, and my entire left arm went numb almost immediately and was intermittently numb and tingly for the next two days (I assume a nerve was compressed or something).  I don't mind at all when instructors gently help me improve my form, but physically moving my body farther than it should go - especially when I'm in a pose that makes it hard to resist the correction - is Not Cool.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 08, 2017, 04:10:21 PM

Grumpy complaint about the new instructor who just took over evening classes - when I was in wheel last week, she put her hand on my shoulder blades to push them farther up, even though I was already stretched as far as was comfortable, and my entire left arm went numb almost immediately and was intermittently numb and tingly for the next two days (I assume a nerve was compressed or something).  I don't mind at all when instructors gently help me improve my form, but physically moving my body farther than it should go - especially when I'm in a pose that makes it hard to resist the correction - is Not Cool.

I would definitely say something to her! I give lots of hands on adjustments in lots of poses, but I make sure I know the student first before giving a big deepening assist. We can't feel what you feel so hearing whether or not an assist worked for you or didn't is good feedback for us. I would bring it up before your next class with her if possible. It's always nice to hear when an assist felt good too.
Title: Re: Strength & Fitness 2017
Post by: bridget on February 08, 2017, 04:27:15 PM

Grumpy complaint about the new instructor who just took over evening classes - when I was in wheel last week, she put her hand on my shoulder blades to push them farther up, even though I was already stretched as far as was comfortable, and my entire left arm went numb almost immediately and was intermittently numb and tingly for the next two days (I assume a nerve was compressed or something).  I don't mind at all when instructors gently help me improve my form, but physically moving my body farther than it should go - especially when I'm in a pose that makes it hard to resist the correction - is Not Cool.

I would definitely say something to her! I give lots of hands on adjustments in lots of poses, but I make sure I know the student first before giving a big deepening assist. We can't feel what you feel so hearing whether or not an assist worked for you or didn't is good feedback for us. I would bring it up before your next class with her if possible. It's always nice to hear when an assist felt good too.

In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 09, 2017, 07:39:31 AM
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.

The mood thing happens to me as well. I think "physically wrung out" is a good way to describe it.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 09, 2017, 07:58:03 AM
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.

The mood thing happens to me as well. I think "physically wrung out" is a good way to describe it.

Isn't that part of the point?
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 09, 2017, 09:04:19 AM
In the moment, I did give a pretty sharp "NOPE!" but could probably explain to her in a little more detail what the exact problem was. :) I was more than a little cranky about it though (sometimes yoga seems to bring my Moods to the fore, like they're being physically wrung out of all the places I've been hiding them), so I just left that class quickly. Now that I've had a chance to chill, I'll mention it to her.

The mood thing happens to me as well. I think "physically wrung out" is a good way to describe it.

Isn't that part of the point?

It certainly can be, but a lot of people don't expect it. They get surprised when they suddenly feel sad or angry during class for "no apparent" reason. I've had yoga bring up tears for me, but generally I have minimal emotional stirrings or I just finish happy and  feeling "better."
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on February 09, 2017, 09:30:58 AM
Running a half marathon this weekend. I've been running in mostly 20-30 degree weather, frequently colder, sometimes with snow. Weather for the half is currently calling for 60-65 degrees during the race (high of 72 for the day) with a 60% chance of rain. So that should be fun. I've been putting in the miles since my pain issue on my last truly long run, but no hard workouts. So I really don't know what the half will bring, my overall mileage tells me I will complete fine, but the lack of hard effort runs and lingering tightness in my left glute area after some runs tells me I should probably take it easy and just focus on marking another state off my list.
Title: Re: Strength & Fitness 2017
Post by: horsepoor on February 09, 2017, 09:40:37 AM
Managed a 2 mile run today after work.  My ankle is really taking its time healing, but is getting better steadily. I was on my feet several hours Saturday and walked about 10 miles over the weekend. I did feel it getting fatigued towards the end of the day, but it recovered completely by the next day.  It was doing some funny popping on the run today, but felt pretty good. Will probably try to run again on Friday.  The two mile run seemed about right, I just need to keep at it.  I tend to talk myself out of it because 2 miles isn't "worth it," but it is.

What happened to your ankle?

On Saturday my ankle spontaneously got really swollen and sore after some regular walking (not more than 20 minutes). It was like it got sprained. But I didn't roll it or anything. It was really weird. I used to sprain this ankle as a child fairly often. It isn't sore anymore but still swollen.


My horse bucked me off rather spectacularly at the end of August, and apparently my left foot was the first thing to slam into the ground.  I thought it was just a normal sprain, but apparently was a little more involved than that, based on how long it's taking to truly heal.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 11:15:12 AM
Y'all! I need some advice about programming when I have lots of simultaneous goals.

Right now, according to my data tracking, I spend 8.5 hours a week doing "work out" type activities, not including bike commuting. I also spend 4 hours a week work-trading at the hot yoga studio, which does get me free yoga, but I also do it for the networking for my business. But wouldn't do it if it didn't save me $89/month on yoga. So about 12.5 hours a week on fitness-y things.

My 30th birthday is July 7th, and I'm working on a ton of goals related to that. I'm having trouble keeping on top of all of them without just spend all my free time at the gym. I feel like they should be compatible, can you help me figure out a way to do this? Current goals:
Total time per week, estimate: 16.2 hours + 4 hours of yoga shift

So, is the answer to drop some goals, increase my gym time, or find a way to make more goals double up?


Title: Re: Strength & Fitness 2017
Post by: headwinds on February 10, 2017, 11:20:45 AM
Climbing at a commercial gym the other day, didn't keep track of the v-points. Did a ton of v4-5 problems, flashing about half of them. Couldn't get up any v6-7 problems. Got on the rings for the first time in a long time, found out that I can still do a muscle up so that's pretty cool :)
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 10, 2017, 11:25:50 AM
Current goals:
  • Get my splits - this has proved incredibly challenging for me (thanks hamstrings of steel) - and it seems I need to spend 40+ minutes a day stretching deep stretches to achieve this, which eats into cardio/lifting time
  • 100 hours of yoga this calendar year (at 11 hours) - so 2-3 hours a week
  • Choreograph & master a dance for my 30th birthday (let's say 4 hours a week of practice in the next couple months)
  • Train for/run a half-marathon (in the past, it's taken me running 4 times a week, ~45 minutes, averaged out)
  • Lift my bodyweight (116lbs) for deadlift & backsquat, 100lbs for bench press (that's seeming less likely) - maybe 30 minutes, 3 times a week of lifting?
  • 100 continuous pushups (at 77 right now) -??? Takes me 3 minutes a day to do MAX pushups usually
Total time per week, estimate: 16.2 hours + 4 hours of yoga shift

So, is the answer to drop some goals, increase my gym time, or find a way to make more goals double up?

I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 11:34:28 AM
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.
Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.

I think the problem is I like fitness too much & have too high of standards after being a high-level competitive athlete for so long, so I have trouble focusing on one thing (unless it's figure skating, which obviously is way too expensive to be mustachian.) Just "be fit" ends up feeling like not setting the bar high enough.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 10, 2017, 11:37:49 AM
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.
Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.

I think the problem is I like fitness too much & have too high of standards after being a high-level competitive athlete for so long, so I have trouble focusing on one thing (unless it's figure skating, which obviously is way too expensive to be mustachian.) Just "be fit" ends up feeling like not setting the bar high enough.

Yeah, I was thinking the same thing about the goals being difficult to double up on. My initial thought was something along the lines of cross training. Maybe a really uppity dance so that it's cardio too?

Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.
Title: Re: Strength & Fitness 2017
Post by: brute on February 10, 2017, 11:43:18 AM
I have no idea where to start with that many divergent goals. I think your best option is to pick one or two that are your highest priority and work on them until you achieve them. Once you reach a level where you can, for example, deadlift your body weight, it will require much less time investment to maintain that level and you can prioritize something else.
Yea, that was sort of my thought. The only goal that takes a ton of time commitment and kinda goes against the others is the half-marathon goal, which I've done a dozen times in the past couple years. I just keep coming back to it because it's an easy accomplishment with a clear training schedule. The other advantage, is outside of my daily bike commute, it's the easiest thing to make sure I get enough cardio.

I think the problem is I like fitness too much & have too high of standards after being a high-level competitive athlete for so long, so I have trouble focusing on one thing (unless it's figure skating, which obviously is way too expensive to be mustachian.) Just "be fit" ends up feeling like not setting the bar high enough.

I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 11:51:04 AM
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.
I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching.  If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.

The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.

I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.

Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.

I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?
Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore,  plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 10, 2017, 12:09:16 PM
  • Get my splits - this has proved incredibly challenging for me (thanks hamstrings of steel) - and it seems I need to spend 40+ minutes a day stretching deep stretches to achieve this, which eats into cardio/lifting time
  • Lift my bodyweight (116lbs) for deadlift & backsquat

These goals seem contradictory. I'm not expert, but if you have "hamstrings of steel" training deadlift and backsquat are going to make them more steely.
Title: Re: Strength & Fitness 2017
Post by: brute on February 10, 2017, 12:15:32 PM
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.
I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching.  If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.

The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.

I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.

Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.

I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?
Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore,  plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).

What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 12:27:00 PM
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.
Honestly, not having a program I love and not having a training partner. I was doing great when I had small group lifting classes, but they're too pricey for me. I've been getting better, but at ~2lb/month which is slower than I'd like.


These goals seem contradictory. I'm not expert, but if you have "hamstrings of steel" training deadlift and backsquat are going to make them more steely.
I'm so curious about this. The reason I think it was possible was that I was REALLY FUCKING STRONG when I was a figure skater (leg press using machine 400lbs when I was 100lbs, bench press 150lbs, do double axels and triple lutzes which require insane explosive strength) but I could also lift my foot above my head and hold it there, dive down into the splits, and do upside-down splits while rotating in the air. I had to stretch a ton, but it didn't seem to interfere with my explosive strength. I stretched about an hour each day back then, plus ballet 3 times a week and pilates. And obviously, 20-25 hours of figure skating on-ice.

But maybe that's because I was under 20 years old. Maybe it's just not possible to deadlift body weight and do splits and be 30.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 10, 2017, 12:28:36 PM
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.
I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching.  If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.

The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.

I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.

Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.

I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?
Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore,  plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).

What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.

I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 12:30:16 PM
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
I mean, I'm giant compared to my figure skating days, but yes,  I weigh 117 after I've eaten an entire pot of pasta.
Title: Re: Strength & Fitness 2017
Post by: brute on February 10, 2017, 01:08:56 PM
Also, are you doing these all separately? I know it doesn't matter so much as far as the actual time goes, but I was thinking that the yoga (unless it's just the shift), the running, and the pushups could all be used as a warm up to your lifting. And I would think that you could reduce the time stretching if you do them after your workout, when you are all warmed up.
I usually combine 30 minutes of cardio/running on treadmills followed by 30 minutes of stretching on the mats, or 10 minutes of warmup cardio + 20 minutes of lifting or bodyweight strength + 30 minutes of stretching.  If I hit a class, I get 60 minutes of cardio/strength and then I do 15 minutes of stretching.

The stretching eats up so much time and feels so "passive", but I would put getting my splits back as my #1 fitness goal. Which is silly because it's just for personal accomplishment reasons (doesn't make me healthier) but fuck it. I want it. I've been working at it so goddamn long.

I haven't started choreographing and practicing the dance at all yet, beyond taking 5:30AM dance cardio class which is totally not at all the same as West Coast Swing. Maybe it's better I don't count that as a fitness goal, and just a hobby.

Unfortunately, the yoga is far from my house (but across the street from my 2-day-a-week office) and is just at a hot yoga studio with no other ability to do anything else. Which is why I thought I would go 5 days a week, but I've been averaging 2. Gotta fix that so the 16 hours/month of work trade make some sense - now that we appear to be done with snowstorms making commuting hard, I'll be endeavoring to get that up.

I can get your deadlift to 135 in a few months while you train for whatever cardio you want. Benefit of being a deadlift specialist is I've seen all the training programs. What's your current max? What equipment do you have access to?
Very curious about this. Current one rep max is 91.5lbs. 3x5 is 88.5lbs. I have access to normal barbells & weight plates, kettlebells, hand weights, and all the MegaGym weight machines I totally ignore,  plus a smith machine that unfortunately doesn't go down far enough for deadlifts. I don't have a lifting partner so it's hard to find someone to spot me though (matters less for deadlifts, I guess, but matters for benching).

What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.

I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)

You should see my lovely wife. 5'2" and 130. It's a hoot seeing her next to me at 6'5" and 315
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 10, 2017, 01:17:07 PM
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
I mean, I'm giant compared to my figure skating days, but yes,  I weigh 117 after I've eaten an entire pot of pasta.

With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!

As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 10, 2017, 01:26:43 PM
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
I mean, I'm giant compared to my figure skating days, but yes,  I weigh 117 after I've eaten an entire pot of pasta.

With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!

As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.

I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 10, 2017, 01:55:01 PM
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.

I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.

That should definitely doable and should not interfere with flexibility as long as you work on that as well. Many of the world's strongest man competitors or olympic weightlifters, for example, are remarkably flexible, so strength does not preclude flexibility.

Have you tried wrist wraps for bench? They help quite a bit with the pain, from my experience.
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 10, 2017, 11:02:42 PM
Just gettin after it.

(https://scontent-dft4-2.cdninstagram.com/t51.2885-15/e35/14553270_1759125114409430_9030574949256921088_n.jpg)
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on February 11, 2017, 06:05:21 AM
What's your sticking point with deadlifts? I'll write up a couple of options my wife used to go from 105 to 235 in about 6 months while dropping bodyfat.
Honestly, not having a program I love and not having a training partner. I was doing great when I had small group lifting classes, but they're too pricey for me. I've been getting better, but at ~2lb/month which is slower than I'd like.


These goals seem contradictory. I'm not expert, but if you have "hamstrings of steel" training deadlift and backsquat are going to make them more steely.
I'm so curious about this. The reason I think it was possible was that I was REALLY FUCKING STRONG when I was a figure skater (leg press using machine 400lbs when I was 100lbs, bench press 150lbs, do double axels and triple lutzes which require insane explosive strength) but I could also lift my foot above my head and hold it there, dive down into the splits, and do upside-down splits while rotating in the air. I had to stretch a ton, but it didn't seem to interfere with my explosive strength. I stretched about an hour each day back then, plus ballet 3 times a week and pilates. And obviously, 20-25 hours of figure skating on-ice.

But maybe that's because I was under 20 years old. Maybe it's just not possible to deadlift body weight and do splits and be 30.

You can totally do the splits and also have hamstrings of steel!!! I think you goals are do-able. :)
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on February 11, 2017, 06:06:36 AM
Just gettin after it.

(https://scontent-dft4-2.cdninstagram.com/t51.2885-15/e35/14553270_1759125114409430_9030574949256921088_n.jpg)

How high up are you? Are you connected to anything? I feel sick looking at this photo lol
I'm going bouldering in a gym on Monday. Really excited about it. I'm too scared of heights at this point to really even enjoy rock climbing the walls in a gym.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on February 11, 2017, 06:12:00 AM
A latest powerlifting accomplishment:

I got a bench press PR of 260 lbs which is 1.66xbw (I weigh 156 lbs). This was without a liftoff. When I have someone to lift the weight off the rack for me I can usually do another 5 lbs.

I am planning to continue benching heavy and enter a bench-only powerlifting contest this summer. If I can get a 265 bench press in competition I would meet the qualifying standards for nationals. I think that is a goal I would like to set for myself.

https://www.instagram.com/p/BQTOm1zj-xC/?taken-by=skinnin_kinnon
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 11, 2017, 06:58:08 AM

How high up are you? Are you connected to anything? I feel sick looking at this photo lol
I'm going bouldering in a gym on Monday. Really excited about it. I'm too scared of heights at this point to really even enjoy rock climbing the walls in a gym.

The ground is just out of frame below, the top is just out of frame above, I'd say the whole boulder is maybe 14' high? And no, not connected to anything. :)


I got a bench press PR of 260 lbs which is 1.66xbw (I weigh 156 lbs). This was without a liftoff. When I have someone to lift the weight off the rack for me I can usually do another 5 lbs.


You're a beast!
Title: Re: Strength & Fitness 2017
Post by: brute on February 11, 2017, 10:45:42 AM
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)
I mean, I'm giant compared to my figure skating days, but yes,  I weigh 117 after I've eaten an entire pot of pasta.

With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!

As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.

I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.

Alright, so I'm finally back and have my deadlift programs and days past in front of me.

Two options. (Do you have bumper plates? Being able to deadlift with the bar at the correct height is good)

Option 1 - raw power
Work up to 80% of your max for sets of three. Then
Week 1: 5 singles with 90% of your max in 5 minutes (time yourself and make sure they're done before the timer is up, but doing worry about doing them every minute on the minute)
Week 2: 10 singles with 85% of your max in 10 minutes

Alternate weeks for 10 weeks. Add 5 pounds a week to your singles if possible. You might not be able to get all the singles when you add weight, but try to get them all the next week. You should be able to add at least 1 rep a week if you're eating enough ( i would expect 5 pounds a week for the first month)

Option 2 - power and physique
Work up to 75% of your max for sets of 3 Then
4 sets of two at 85% of your max
1 set of 8 at 60% of  your max

Add 5 pounds a week to your sets of 2, 5 pounds every other week to your set of 8

Both of these have worked well for people I've trained in the past. If you have trouble adding weight to the bar, reassess food intake. Provided you aren't gaining fat, add an extra 150 calories per day for a week and see if it helps.
Title: Re: Strength & Fitness 2017
Post by: frugalwitch on February 12, 2017, 08:31:39 AM
A bit late but here's my overall and very simple fitness and health goals for 2017:

- Increase my flexibility, endurance and muscle strength to do the follow yoga move: press headstand and the splits.

I usually train 3x a week but with very little improvment months after months. I've always wanted to do the splits but couldn't see real results even with trying everyday. I bought a Cody bundle (pure flexibility) and boy I was training wrong ! Hoping to see some progress as I'm now flexing all of my body instead of focusing on only a few parts.

 I'm also doing PIIT28 1.0, it's actually the only fitness program I didn't got bored off for now. I did it once in dec 2016 but I didn't followed the schedule as I was too sore/tired. Back to the normal schedule now ! So my goal right now is to train 6x/week with PIIT28 and substitute with weight training if I want to spice things a bit. Then do Pure Flexibility 5x/week as a cooldown.

frugalwitch, I've got you add to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). There are also some links about just the splits in the resource post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359483/#msg1359483) (although it may be the 2016 legacy resources, which is one comment down).

Welcome to the gauntlet.

Did people actually get into the front splits with the link from the resource post? I took a look, and I do virtually ALL of those stretch exercises daily at yoga (which I've been doing consistently for almost a month now). I feel like I'm very slowly getting closer to front splits, but it seems crazy to say you could get there in 30 days by just doing a few of those stretches a day. I'd say maybe I could get them in six months? Perhaps progress on that front isn't linear, though.

My knees have been hurting a bit, and I came to the realization that while practicing front splits and I'm trying to challenge myself to go lower, I'm hyperextending my knee instead of making my hamstring muscle do the stretch, so I've been more aware of that and trying to keep a tension/bend in my front knee. Same with when I stand in a wide straddle and fold forward; I'm getting my gains toward the floor at the expense of my knees. Whoops! Now that I realize I'm doing it hopefully I can knock it off and let my sore ligaments heal.

Sorry I didn't reply to this earlier. I have to hit up Zikoris, who hasn't popped in here yet, because I think that she is the one who pointed at that. I could be wrong, and just getting her mixed up with someone else due to her benchmark photo. I'll harass her to get in here, but I know she's been pretty busy. Regardless, she is the one who comes to mind when it comes to questions about splits.

Thanks for adding me Jordanread! I read my goal but I want to achieve press headstand for now, as press handstand is too much for me right now :P

As for the splits, I have tried for the past few years to get more flexible and failed. I couldn't understand why, as I was holding the pose after every workout, 3-4x times a week. Turns out I have to consider flexibility as mush as I consider cardio or strenght training. So I actually train 30 min, 5x/week, focusing only on flexibility training. Also, splits takes a lot of flexibility from your back, hips, and of course, hamstrings. You can't only do the splits pose to achieve it.

I'm currently following a program called pure flexibility from cody app. Well worth the $$$ invested IMO. Not only I think I'll finally achieve to do the splits but this program helps the entire body, and I'm pretty stiff from my back and shoulders too.
Title: Re: Strength & Fitness 2017
Post by: GT on February 12, 2017, 02:59:19 PM
Picked up a Masi Speciale SS bike off eBay on the weekend for next to nothing, so I can finally get back into SS riding on my commute.  I liked it when I had a SS MTB in the past (GT Peace 9r followed by a Voodoo Dambala), so easy not having to worry about what gear you're in and just smashing it hard up every hill.  Had a flow on effect for my MTB racing which was beneficial.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 12, 2017, 03:25:53 PM
Picked up a Masi Speciale SS bike off eBay on the weekend for next to nothing, so I can finally get back into SS riding on my commute.  I liked it when I had a SS MTB in the past (GT Peace 9r followed by a Voodoo Dambala), so easy not having to worry about what gear you're in and just smashing it hard up every hill.  Had a flow on effect for my MTB racing which was beneficial.

What are SS and MTB? Thank you =)
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 12, 2017, 04:37:14 PM
Single speed and mountain bike.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 12, 2017, 04:42:36 PM
Single speed and mountain bike.

Thank you!
Title: Re: Strength & Fitness 2017
Post by: GT on February 12, 2017, 08:39:19 PM
Single speed and mountain bike.

Thank you!
Thanks m2

BJ, maybe these will help.

Here's my MTB, it's 2012 Pivot 429 Carbon, which I still have.

http://figmentia.com/images/bikes/20121214pivot429carbon.jpg

and The GT Peace 9r ended up with a broken frame http://figmentia.com/images/bikes/20140704brokenframe.jpg, so I bought the Voodoo Dambala frame and switched everything over, here it is in SS mode.

http://figmentia.com/images/bikes/20140723voodoodambalabuilt.jpg

The Dambala, a Kypo track bike (too small for me) http://i1301.photobucket.com/albums/ag105/geofftewierik/IMAG0248_zpse75k8eu4.jpg and a Kenevans road bike http://figmentia.com/images/bikes/20140312kenevansroadbike.jpg were replaced with my Soma Wolverine which I use for commuting and #dadlyf hauling duties.

http://i1301.photobucket.com/albums/ag105/geofftewierik/IMG_20160409_152248_zpsztkw2if8.jpg

And this is the Masi Speciale I picked up on the weekend.

http://i1301.photobucket.com/albums/ag105/geofftewierik/IMG_20170212_1418441_zps2thzvosg.jpg

So I'm back up to 3 bikes at the moment, each have a different purpose.
Title: Re: Strength & Fitness 2017
Post by: LWTG on February 13, 2017, 08:58:36 AM
Good: Got in another MTB ride Saturday

Bad: Seemed to have tweaked my back Dead-lifting this morning- I'm going to try and post a video up to see if I can get some feedback on my form. Not sure when depending on how I feel. hoping if it's not too bad maybe I'll skip it Wednesday and do the rest of my workout and then get a video Friday possibly.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 13, 2017, 09:33:58 AM
I've been sticking to my couch to 5k runs. I've taken a temporary hiatus from yoga, as all the lunges/downward dog seemed to be exacerbating my knee. My right knee is an ongoing frustration for me. The initial hyperextension happened at work, combined with repetitive stress. It's off and on been an issue ever since, going on a year now. Very annoying. And I check my form on everything. Left to my own devices, I'll favor it heavily on lifts and hikes and trail runs, but it's easy enough to keep it in check since I know it's a problem.

TBH, it seems to do better the more consistently I lift- I think the more strength I develop the more stable I hold it. I definitely need to get better about sticking to my lifting routines when DH isn't home to train me. I tend to run or do yoga or just easier (indoor!) kettlebell stuff when he's gone.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 13, 2017, 11:45:52 AM
Week 2 of shoulder PT. I'm seeing increased range of motion, which the therapist noted today. He did some manipulation of the humerous to try to get my socket better aligned and was really pressing on it, so that's going to hurt like a you-know-what in a while.

One of the exercises they have me doing involves a 1lb pink dumbbell. Nothing more humiliating than getting muscle burn from a 1lb pink dumbbell!
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 13, 2017, 11:50:31 AM
Week 2 of shoulder PT. I'm seeing increased range of motion, which the therapist noted today. He did some manipulation of the humerous to try to get my socket better aligned and was really pressing on it, so that's going to hurt like a you-know-what in a while.

One of the exercises they have me doing involves a 1lb pink dumbbell. Nothing more humiliating than getting muscle burn from a 1lb pink dumbbell!

No humiliation deserved here! PTs have both my immense respect and fear. Both having been a patient, and going with my own patients to see them. The amount of pain they can cause with their pinky finger, yet balanced with how utterly they can improve lives... Just crazy to me. Sometimes I wonder if I should have gone to a PT program instead of nursing school. (It would have been too much school though, I'll be honest with you!) I've seen an 80lb lady make my big ol' weightlifter husband tear up just by poking his shoulder... PTs don't mess around haha.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 13, 2017, 12:40:16 PM
Week 2 of shoulder PT. I'm seeing increased range of motion, which the therapist noted today. He did some manipulation of the humerous to try to get my socket better aligned and was really pressing on it, so that's going to hurt like a you-know-what in a while.

One of the exercises they have me doing involves a 1lb pink dumbbell. Nothing more humiliating than getting muscle burn from a 1lb pink dumbbell!

No humiliation deserved here! PTs have both my immense respect and fear. Both having been a patient, and going with my own patients to see them. The amount of pain they can cause with their pinky finger, yet balanced with how utterly they can improve lives... Just crazy to me. Sometimes I wonder if I should have gone to a PT program instead of nursing school. (It would have been too much school though, I'll be honest with you!) I've seen an 80lb lady make my big ol' weightlifter husband tear up just by poking his shoulder... PTs don't mess around haha.

It's actually been quite cool to see how they are dealing with my issues. I have tendinosis in my subscapularis, which is the part that is ouchy. But I got the tendinosis because my scapula is tight and hasn't been moving properly so the trapezius and deltoid muscles have been overcompensating. Fascinating chain of causality.

I've always found jobs like fitness trainers and PTs quite interesting and actually looked up the requirements to become a PTA. Not something I'm going to pursue right now, but it sure looks like a cool, flexible career field. (And I could avoid needles and yucky stuff with the right job choice!)
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 13, 2017, 04:03:34 PM
I've been sticking to my couch to 5k runs. I've taken a temporary hiatus from yoga, as all the lunges/downward dog seemed to be exacerbating my knee. My right knee is an ongoing frustration for me. The initial hyperextension happened at work, combined with repetitive stress. It's off and on been an issue ever since, going on a year now. Very annoying. And I check my form on everything. Left to my own devices, I'll favor it heavily on lifts and hikes and trail runs, but it's easy enough to keep it in check since I know it's a problem.

TBH, it seems to do better the more consistently I lift- I think the more strength I develop the more stable I hold it. I definitely need to get better about sticking to my lifting routines when DH isn't home to train me. I tend to run or do yoga or just easier (indoor!) kettlebell stuff when he's gone.

Have you done any physical therapy for your knee before? Do you have any bands at home to work with? Also, I could take a peek at your form if you'd like on your yoga poses. There are some common misalignments that could be aggravating it.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 13, 2017, 04:06:16 PM
Getting 30 minutes of activity daily is proving to be challenging during this first trimester of pregnancy. I did get in 2 hour long walks this week plus a solid 15 minutes of yoga on another day and a 45 minute bodyweight circuit in this week. I feel better today, but I'm also exhausted and just want to sleep. I will keep working on my 30 minute/daily goal. I may revise my goal to 3.5 hours/week since that seems a little more achievable for now.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 13, 2017, 04:21:34 PM
I've been sticking to my couch to 5k runs. I've taken a temporary hiatus from yoga, as all the lunges/downward dog seemed to be exacerbating my knee. My right knee is an ongoing frustration for me. The initial hyperextension happened at work, combined with repetitive stress. It's off and on been an issue ever since, going on a year now. Very annoying. And I check my form on everything. Left to my own devices, I'll favor it heavily on lifts and hikes and trail runs, but it's easy enough to keep it in check since I know it's a problem.

TBH, it seems to do better the more consistently I lift- I think the more strength I develop the more stable I hold it. I definitely need to get better about sticking to my lifting routines when DH isn't home to train me. I tend to run or do yoga or just easier (indoor!) kettlebell stuff when he's gone.

Have you done any physical therapy for your knee before? Do you have any bands at home to work with? Also, I could take a peek at your form if you'd like on your yoga poses. There are some common misalignments that could be aggravating it.

No PT, no bands, and yes please that would be very helpful =) I have you on facebook right? I'll have DH take some photos and I'll send them you're way. I'm thinking downward dog is a likely culprit. It's easier to check your own form on a lunge than DD... Any other likely villains?
Title: Re: Strength & Fitness 2017
Post by: Jakejake on February 13, 2017, 08:16:52 PM
I'm a little relieved to see the thread swerve back from people doing handstands on their fingertips. :)

It's back down to my speed for a few posts, which is a good time to say I'm working successfully through a mini challenge here. Last year I'd started working out every single day, but after a month I ditched my routine to help out my parents in Florida when my dad had a heart incident/crisis.

Jan 1st, I started fresh. And darnit, just over a month into 2017, my dad has another heart incident and here I am again in Florida. But this time I am determined to work through my own resolutions while helping them out. So I've been here 6 days now, and worked out every day - in a little space that is about 6 feet long and 3 feet wide, just enough to hold a pair of 10lb dumbells crossed together and held by both hands to do fake kettlebell swings, some planks, bench presses on the floor, etc. I had to scale back a few things, but I will NOT miss a day this time!
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 14, 2017, 12:14:20 PM
Nice job Jakejake! I'm sorry about your dad, I hope he's on the road to recovery. Keep putting in the work on yourself though!

BJ, I sent you a personal message! There are all sorts of things that can be looked at on a warrior pose, and some things may be hard for you to see yourself.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 14, 2017, 01:08:31 PM
Good morning at the gym.

(http://i.imgur.com/uRRTBGZ.png)

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 14, 2017, 01:19:10 PM
So ironically/sadly, given my recent comments on the topic, I have decided to leave my gym in favor of a home setup. While I stand by my previous comments on the value I found in our member fees, the realities of parenting an infant (e.g. it's harder to get to the gym regularly given that I need a solid 2-2.5 hour block of time between the travel time and workout) combined with a recent decision to go back to school (thus we're becoming a one income household while trying to avoid student loans) have made this the best choice for us.

At this point I'm pretty confident I know what I'm doing well enough to make progress solo, though my goal progress will probably slow somewhat, but I'm excited to have the flexibility to workout whenever I want. I've priced out the minimum of everything I will need, which while expensive, still represents only about six months of gym fees, so this will be a big money saver.

One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 14, 2017, 01:38:35 PM
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!

At my old gym we lifted on rubber horse stall mats and they deadened the sound pretty well. It also helps to use bumper plates, but they are kind of $$$$ and almost impossible to find used unless a gym goes out of business near you.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 14, 2017, 01:46:17 PM
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!

At my old gym we lifted on rubber horse stall mats and they deadened the sound pretty well. It also helps to use bumper plates, but they are kind of $$$$ and almost impossible to find used unless a gym goes out of business near you.

Yeah I have plans for a deadlift platform (basically stacked plywood with stall mats on top), which we use at my gym, but it doesn't really help that much with noise, especially if I drop the weight (which granted I do rarely, though I will set down the bar heavily on longer sets sometimes). I deadlift well over 500lbs so I can't use bumper plates (they are too bulky).

I've seen some plans for platforms that use carpet padding to deaden vibrations but so far the ones I've found have been pretty confusing to follow.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 14, 2017, 01:48:09 PM
One question for anyone with experience: what is the best way to minimize noise while deadlifting heavy? Obviously controlling the bar is big, but does anyone have experience building a platform with sound deadening properties? I've gotten used to working out in an environment where I can be fairly noisy and no one cares, but I really don't want to annoy my neighbors!

At my old gym we lifted on rubber horse stall mats and they deadened the sound pretty well. It also helps to use bumper plates, but they are kind of $$$$ and almost impossible to find used unless a gym goes out of business near you.

We use stall mats AND bumper plates. As it is, our neighbors can still slightly feel some of DH's lifts in their living room. Good thing we lift at respectable hours and DH fixes shit for them all the time, haha.

One modification that helps is to do a sumo instead of conventional DL, so it's got a shorter distance to drop. But really, the DLs aren't *nearly* as bad as snatches or if you have to bail from a heavy squat.

I highly, highly recommend bumper plates.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 14, 2017, 01:51:43 PM
We use stall mats AND bumper plates. As it is, our neighbors can still slightly feel some of DH's lifts in their living room. Good thing we lift at respectable hours and DH fixes shit for them all the time, haha.

One modification that helps is to do a sumo instead of conventional DL, so it's got a shorter distance to drop. But really, the DLs aren't *nearly* as bad as snatches or if you have to bail from a heavy squat.

I highly, highly recommend bumper plates.

Yeah bumpers are great. If I did oly lifting I would get some for overhead bailouts. But the bar runs out of room too quickly when stacking them for deadlifts, so they're not too helpful in my case.

Unfortunately I can't pull sumo. First, my leverages are terrible for it, but more importantly, I have ongoing hip issues. That's a good suggestion though in general. Now that I think about it, the sumo pullers I know all tend to be a lot quieter :)

Title: Re: Strength & Fitness 2017
Post by: hudsoncat on February 14, 2017, 01:59:21 PM
Half Marathon complete. No where near a PR, but a nice run anyway. It was just a little warmer and more humid than I was prepared for given the wintery conditions I have been running in and I just didn't have it. Several others I talked to who were down from places north also had slower days than they hoped to have.

Granted this was not an all out effort due to the weather, but still faster/harder than a normal long run. It amazes me that a half marathon used to leave me feeling pretty beat up. Sunday after the race we toured the city a bit on foot and drove halfway home. Monday morning I woke up to legs that were a bit tired. Toured that town a bit by foot, drove the rest of the way home. Today my legs feel great.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 14, 2017, 02:04:07 PM
Swapped out my shoes today for my running, hoping it would help my knee. NOPE. About 10x worse than normal. Ughhhhh. Need to film myself and make sure my stride/form hasn't changed >.< (Doesn't seem like it, but I still want to check)
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 14, 2017, 05:10:27 PM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 14, 2017, 05:28:50 PM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.
Title: Re: Strength & Fitness 2017
Post by: headwinds on February 14, 2017, 10:11:53 PM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.

You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 14, 2017, 10:16:32 PM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.

You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.

See above in the thread- she has RA. There's only so much she can do for grip strength without modifications.
Title: Re: Strength & Fitness 2017
Post by: Helmet on February 14, 2017, 10:26:34 PM

YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.

Based on your 3x5 numbers on the deadlift I'd be surprised if you're not there already. When was the last time you tested your max? I'd recommend more heavy singles and doubles. 10 or so "work" reps in a session, but at or above 80% of your max. Edit: This is basically Brute's "raw power" option so I'll just give that a thumbs up.


Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 15, 2017, 07:14:53 AM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.

You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.

See above in the thread- she has RA. There's only so much she can do for grip strength without modifications.

Yea, honestly, this morning I have trouble holding coffee cups and opening door knobs. My grip strength varies wildly day to day and it is outside my control. Hence why the bench is hard.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 15, 2017, 08:15:30 AM
Good morning at the gym.

PR'd - Back Squat at 101.5lbs 3x5
PR'd - Deadlift at 105lbs 3x5

Shitty Bench press - got 3x5 on 65lbs and was wiped. Ugh.

Isn't that deadlift crazy close to your goal?!
YES! Goal is 117lbs (bodyweight) for both. Then I'll try to push that up past that.

Bench press goal is 100lbs (85% of bodyweight) but I'm starting to think that's never gonna happen. I need to buy wrist wraps, but I hate buying things. Argh.

You don't need straps. Your grip strength should be adequate at these levels. If your grip strength is indeed your weak point, keep practicing and it will catch up.

See above in the thread- she has RA. There's only so much she can do for grip strength without modifications.

Yea, honestly, this morning I have trouble holding coffee cups and opening door knobs. My grip strength varies wildly day to day and it is outside my control. Hence why the bench is hard.

You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 15, 2017, 09:06:30 AM
You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.
Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 15, 2017, 09:16:07 AM
You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.
Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.

That's what the staff are for :)
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 15, 2017, 09:18:58 AM
You seem to be kind of a purist, but I would think using a bench machine would be good in your situation. The Hammer Strength bench thingy doesn't really need to be gripped, just pushed forcefully.
Honestly, I'm just scared of all the machines. ;) I wouldn't even know what a bench machine looks like, there's like 200 machines in my gym.

That's what the staff are for :)
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 15, 2017, 10:11:24 AM
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.

Lol, that's terrible!!!

On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 15, 2017, 10:26:30 AM
According to google, here's an article on the machine alternative to the bench press: http://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press (http://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press)  Usually they have handy guides on the machine on how to use them, and what muscles they isolate, so you can also always wander around and look for a machine that has the pecs highlighted.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 15, 2017, 10:27:01 AM
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.

Lol, that's terrible!!!

On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
Hmm, I might not push myself enough because I don't really know.

My biggest issue with deadlifts is actually my elbows feelings strained  (trying to avoid locking the joints but also not feeling like the bar is pulling them out of the joint). My elbows are pretty arthritic (some days I can't straighten them beyond a 45 degree angle), so as with all things, my barriers seem to be more related to my crappy upper body than my legs/back.

 I do a fair amount of elbow PT, but when you have big balls of immune system junk blocking joint movement, there's only so much you can train (e.g. right now I can actually see a ball of inflammation sticking out of my elbow. It'll probably go away in a few days, and come back in a week to 3 months. No way to know.) It looks similar, but smaller, to this:
(http://cdn.findarthritistreatment.com/wp-content/uploads/2013/04/Swelling1.jpg)

My back & my glutes could lift all day (I never get sore the next day, etc, maybe I don't push enough.) Effin RA.

I should probably try for a One rep Max on a day when my body doesn't suck.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on February 15, 2017, 11:23:58 AM
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.

Lol, that's terrible!!!

On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
Hmm, I might not push myself enough because I don't really know.

My biggest issue with deadlifts is actually my elbows feelings strained  (trying to avoid locking the joints but also not feeling like the bar is pulling them out of the joint). My elbows are pretty arthritic (some days I can't straighten them beyond a 45 degree angle), so as with all things, my barriers seem to be more related to my crappy upper body than my legs/back.

 I do a fair amount of elbow PT, but when you have big balls of immune system junk blocking joint movement, there's only so much you can train (e.g. right now I can actually see a ball of inflammation sticking out of my elbow. It'll probably go away in a few days, and come back in a week to 3 months. No way to know.) It looks similar, but smaller, to this:
(http://cdn.findarthritistreatment.com/wp-content/uploads/2013/04/Swelling1.jpg)

My back & my glutes could lift all day (I never get sore the next day, etc, maybe I don't push enough.) Effin RA.

I should probably try for a One rep Max on a day when my body doesn't suck.

You definitely have a lot of barriers to work around, so kudos to you for still sticking to it. What grip do you use when you deadlift? I wonder if a different grip or incorporating straps here too could help ease some of the discomfort?
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 16, 2017, 08:16:58 AM
Hey all! I've been trying out this fitness podcast app (https://www.aaptiv.com/signup/monthly?utm_source=nonmember_drip&utm_campaign=nonmember_drip_6&utm_medium=email&utm_content=body_copy&mc_cid=e96f1f3b4b&mc_eid=5ee0837d0a) for ~10 days, and loving it. They're having some sort of sale for today with a 30 day free trial today (it's $50/year after that if you like it) so I thought I would mention it on here.  "LETSMOVE"

I don't get any kickbacks or anything, but I'm definitely buying the app when my trial is over.

My short review:  It's called Aaptiv and it is podcast workouts with music all queued up to match the beat/intensity of the different parts of the workout.  Itís essentially a personal trainer in your ear with choreographed playlists. So it's like being in a high-end fitness class, but whenever you want on your own schedule, and way cheaper.

I love having workout music for runs, but I HATE trying to find the music myself and it always ends up mis-mashed. This helps me focus on form & the workout because it's not videos, but and helps me get over the "the gym is my playground, what the fuck should I do today?"

I've started their half-marathon training program, and I already love it and think I'll be in the best shape I've been this round. I also like their strength training. They have yoga and meditation too but I haven't used it.

I don't love the stretching workouts mainly because I'm working on the splits and they're mostly cool-down stretches.
Title: Re: Strength & Fitness 2017
Post by: brute on February 16, 2017, 08:22:10 AM
They're useless. Damn Megagym. They didn't even know the weight of the bar and I had to carry it over to the bathroom scale. I do go at off-peak times, so it's usually the 5:15AM staff or the 8PM staff when I'm there. Maybe peak time there's more smart people there.

Lol, that's terrible!!!

On your deadlift, do you find just getting off the ground or getting into a lock out position is where you are struggling more? (this is what brute meant by "sticking point" when he asked a while back) if it's getting the weight off the ground adding in deficit deadlifts can help, if it's at lock out adding in rack pulls can help.
Hmm, I might not push myself enough because I don't really know.

My biggest issue with deadlifts is actually my elbows feelings strained  (trying to avoid locking the joints but also not feeling like the bar is pulling them out of the joint). My elbows are pretty arthritic (some days I can't straighten them beyond a 45 degree angle), so as with all things, my barriers seem to be more related to my crappy upper body than my legs/back.

 I do a fair amount of elbow PT, but when you have big balls of immune system junk blocking joint movement, there's only so much you can train (e.g. right now I can actually see a ball of inflammation sticking out of my elbow. It'll probably go away in a few days, and come back in a week to 3 months. No way to know.) It looks similar, but smaller, to this:
(http://cdn.findarthritistreatment.com/wp-content/uploads/2013/04/Swelling1.jpg)

My back & my glutes could lift all day (I never get sore the next day, etc, maybe I don't push enough.) Effin RA.

I should probably try for a One rep Max on a day when my body doesn't suck.

You definitely have a lot of barriers to work around, so kudos to you for still sticking to it. What grip do you use when you deadlift? I wonder if a different grip or incorporating straps here too could help ease some of the discomfort?

I'm a huge fan of straps. A lot of people think that they will negatively affect your grip, but that hasn't been my experience. I have no trouble holding on to a 600 pound deadlift with just chalk even though I rarely train the deadlift above 405 without straps.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 16, 2017, 07:08:47 PM
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!
Title: Re: Strength & Fitness 2017
Post by: GT on February 16, 2017, 07:28:53 PM
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!

Huzzah!!!
Title: Re: Strength & Fitness 2017
Post by: flan on February 16, 2017, 08:39:26 PM
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!

WAHOO!!
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on February 16, 2017, 09:23:13 PM
Great job mm!
Title: Re: Strength & Fitness 2017
Post by: brute on February 17, 2017, 06:41:17 AM
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!

Yeah buddy! Freaking epic work, I am incredibly proud of you.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 17, 2017, 08:59:36 AM
I did it! Thanks for the encouragement all! I managed to do more than body weight on back squats and deadlift- 2x2 at 120lbs!

You are mighty!
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 17, 2017, 11:25:53 AM
Woo!
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 17, 2017, 03:25:33 PM
Posted this on my journal, but should share over here as well:

"I also used groupon to buy 10 classes to a local Very Fancy Yoga place. $65. Normally it's $18 per class, $15 per class if you buy 10. Plus, new students get a free first session, so I'll get 11 total."
[snip]
"I will definitely tell you about the yoga class. Btw, did some balance and strength testing unilaterally today- my right leg is suuuuuper weak. It's been weaker than my left as long as I've been aware (since starting weight training), but it's even worse now. Ughhh. Definitely need to deal with this."
"Part of the struggle with now is that after being sore, now it feels really weak/unstable, so it's scary to work on any strength stuff with it, even just balances. I hate joint issues. =("

Oh, I hear you.  My worst joint pain is in my thumbs, but over the last couple of years my knees have gotten really painful.  My doctor sent me for all kinds of tests, but the only feedback was "maybe the start of arthritis."  But it hurts A LOT. 

When I went back to talk about it again, I saw the nurse practitioner, rather than my doctor.  First time meeting her, and her only reaction was to bluntly say, "Well, you need to lose some weight."  Sure, I'm heavier than I *should* be, but not excessively so.  Size 13/14?  And you know, it's hard to get more exercise when you're actually in pain.  So, I haven't done that much about it, but I do think the isolation of those other leg muscles through the squats does help.

Yeah, I figure with my dance, gymnastics, hurdling, and hiking background, I'm totally doomed to osteoarthritis. Never mind that I'm 5'9" and 135lbs, my knees are definitely going to be drama queens. In the past I've had lots of wrist and ankle problems. Lately I've been dealing with thumb pain, too, but I think it's "texting thumb", as stupidly annoying as that is haha. Oh, and I've had hip issues- including being on crutches for acute bursitis back in college.

(Huh, the hurdling is an interesting one to remember, because my right leg was my lead. That was so long ago though (late middle school/early high school), you'd think issues would have cropped up before now!)

For all that I have been very active and have lots of healthy habits, I am not a robust individual haha. Hopefully SirB's genetics will help balance that out for our future offspring, he's hardier stock.

Physical therapy. Seriously. I was diagnosed with osteoarthritis and stenosis of the cervical spine 20 years ago and was referred to a physical therapist who showed me exercises to relieve symptoms. If I do the exercises religiously, I have NO symptoms. 

If it gets worse, or I get better insurance, I will absolutely go to a PT. I consider them on a magical plane above the majority of medical personnel, one inhabited by trauma nurses, brain surgeons, and other Scary Cool Magicians.

For now, consulted "my" PT (aka Kelly Starett, who wrote 'becoming a supple leopard') and quickly verified that a muscular imbalance I know I have can result in exactly my symptoms, particularly when you're caving your knees while running (for those curious: hyperlordosis and psoas tightness). Which is definitely not the answer I wanted, since I've been enjoying running. But I think I need to cut my pace substantially, so I'm barely jogging, and really check my knees tracking. Ughhhhh.
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on February 18, 2017, 09:23:26 PM
On my first weigh-in back from my business trip, I found I had "gained" 7 pounds. No problem, my graph shows many of these temporary spikes, and they remain spikes if I am concentrating on fitness. I got in 4 workouts during the trip, including 2 in-room body weight workouts. Thanks to user 2300, who was also on a business trip, and mentioned Any workout is better than no workout!. That helped me get out of the oh-so-comfy king-sized bed with 4 king-sized pillows on the last day. Boom: pushups, sit-ups, dips, incline pushups, and a few stretches. Count it.

My second weigh-in finds that I have now "lost" 3.6 pounds, so I'm on my way.

Seeing monster's success, I will set some lifting goals for 2017: 1.5xBW deadlift (1x5x235), 1.0xBW squat (3x5x155), 0.8xBW bench press (3x5x125). I should be able to smoke these, but I'm taking it very slowly, because I want to avoid injuries. Once the snow melts, I may add a power clean goal, because I can drop the weights on the ground.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 19, 2017, 01:03:17 PM
Well, today was both a little alarming and very informative. Had DH run behind me on my C25k run today. Turns out, when I think my feet are both pointing forward? The right one actually points out slightly, and I'm lightly collapsing my arch each stride. Left is totally straight. Ugh. So on the next running cycle, I tried "forcing" my foot straight. This resulted in a slight improvement, but I was also landing too much on the outside of my foot. Knowing what I know about the weak areas of my body, the next cycle of running I tried tensing my iliopsoas muscles and dropping my tail bone, and focusing on a very slow jog. (It nearly felt like I was leaning back, but DH assured me I wasn't at all- just very upright). Anyway, this seems to be the ticket- fixed my stride and just exhausted the hell out of my vastus lateralus (outside portion of the quads) and my calves. But especially on the right side. Oh, and my psoas is just done now.

So... yay, I found a solution and know why my knee is hurting. Boo, turns out I have some serious muscle weaknesses I wasn't aware of and also less body awareness for alignment that I realized.

Gameplan is this:
-Keep doing C25K nice and slow with new modified running form
-Work on doing a modified active squat- blocking my feet together in the middle, with knees pressed out. And not relying on my flexibility to just drop into the squat and rest on my laurels and not keep an active pose ;)
-I've started sleeping with a pillow under/between my knees. I think I cross my left leg on top of my right knee when I sleep, and thus hyperextend my knee while I'm sleeping.
-Keep going with the "clamshells" to strengthen some of my weak as hell hip muscles

Anyway, that's the game plan for now. Anyone have good exercises/resources for strengthening your feet arches? I don't have a particularly weak arch, but I have a very high one, so it's probably a good idea since I've been collapsing on the right.
Title: Re: Strength & Fitness 2017
Post by: Helmet on February 19, 2017, 01:58:20 PM

Anyway, that's the game plan for now. Anyone have good exercises/resources for strengthening your feet arches? I don't have a particularly weak arch, but I have a very high one, so it's probably a good idea since I've been collapsing on the right.

I had a similar problem with my right arch about a year ago -- my arch is good but collapsed with each step. I found the pen/penny exercise helpful: standing, put a coin under the ball of the foot and a pen or pencil under the arch. Press down on the coin without touching the pen. Once you figure out what activating those muscles feels like, you don't really need the objects and can do this pretty much any time. A search for ballet foot warm up and strength may give you some more ideas but it may make you feel like you just have blocks of cement for feet (it did for me, but they help too!).

Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 19, 2017, 04:10:57 PM

Anyway, that's the game plan for now. Anyone have good exercises/resources for strengthening your feet arches? I don't have a particularly weak arch, but I have a very high one, so it's probably a good idea since I've been collapsing on the right.

I had a similar problem with my right arch about a year ago -- my arch is good but collapsed with each step. I found the pen/penny exercise helpful: standing, put a coin under the ball of the foot and a pen or pencil under the arch. Press down on the coin without touching the pen. Once you figure out what activating those muscles feels like, you don't really need the objects and can do this pretty much any time. A search for ballet foot warm up and strength may give you some more ideas but it may make you feel like you just have blocks of cement for feet (it did for me, but they help too!).

This is exactly what I was looking for! Thank you =)
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on February 20, 2017, 07:47:54 AM
I'm coming to join this party!
I posted last year, but struggled to add fitness (was solo parenting off and on for months at a time, partner lost his job etc) so I'm coming back to rejoin this bandwagon.

My goals:
I think I was the one who had the 'mirror-lust' goal and that still stands. I went shopping for some pants for a job interview today, and was mortified to discover I'm now a size 18. I'm I'm going to use that as a kick in the pants to eat better, and to get moving more. (Not really looking for face punches please)

General stuff - my partner gave me a kayak for Christmas, so I want to use it at least once a week.
I'm going to try to convince my toddler that strollers really are ok, so I can go for a decent walk (he normally walks next to me, but stopping every 2.5 seconds for toys/stones/cuddles/distractions/meltdowns gets old in a hurry.
Also go biking once a week, we have a trail-gator that attaches Mr Toddlers bike to an adults, will see if I can attach to mine, so I can go for a boie ride even if my partner isn't around. If not, I'm going to see if I can attach my kayak to the bike and tow it to the river.

Not really sure how I'm going to go about the eating better, but there is some low hanging fruit (biscuits, chocolate, icecream etc) that I'm going to stop buying, despite what I'm sure will be desperate proteste
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 21, 2017, 02:50:54 PM
I'm coming to join this party!

FK, I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).

As far as mirror lust goes, I am beginning to notice that I am getting some shadows on the mid section (YAY!!). My weight is coming down, but a lot slower than previous times I've stopped drinking to excess. I'm guessing it's because I'm not doing enough vigorous activity to offset a caloric surplus. I still do the strength training, but that is not cardio intensive in the least. Pure strength. But, weight is still dropping. I think I'm running at consistently 185-188lbs. That's at least 7lbs, which is actually pretty good when I do the math, but I'm really use to not weighing often, so the numbers being a lot bigger. I'm feeling pretty good though.
Title: Re: Strength & Fitness 2017
Post by: Izybat on February 22, 2017, 04:07:28 PM
I'm going to join.

I'm trying to get myself back into running. Several years ago I was doing really well. I ran a 5K, then a 10K, then was signed up for a half marathon when I got injured. Since then I tend to be an on again off again runner, and I'm trying to get myself back into doing it more regularly.  I have just started C25k (again!) and I'm on week 3. My goals are:

Title: Re: Strength & Fitness 2017
Post by: Lagom on February 22, 2017, 04:26:50 PM
My garage gym supplies are starting to show up and I'm excited!

I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.

Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?

Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 22, 2017, 04:33:28 PM
I'm going to join.

I'm trying to get myself back into running. Several years ago I was doing really well. I ran a 5K, then a 10K, then was signed up for a half marathon when I got injured. Since then I tend to be an on again off again runner, and I'm trying to get myself back into doing it more regularly.  I have just started C25k (again!) and I'm on week 3. My goals are:

  • Run three times a week until May
  • Run a 10K race on May 28 (or at least the equivalent of a race if I don't manage to sign up for the race itself)
  • Run four times a week starting in June
  • Run a half marathon October 8

Hey! I'm on week 3 also (3rd run of it is tomorrow).

Welcome to the gauntlet.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 22, 2017, 04:34:53 PM
My garage gym supplies are starting to show up and I'm excited!

I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.

Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?

Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)

That's awesome! I request (demand?) progress photos of the home gym =)
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 22, 2017, 04:41:50 PM
My garage gym supplies are starting to show up and I'm excited!

I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.

Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?

Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)

That's awesome! I request (demand?) progress photos of the home gym =)

Will definitely keep you guys updated with photos. On a tangentially related note, flags are always fun decorations for gyms. I wonder if MMM would mind if I co-opted his front page logo to order a custom one? :)

Also, when it's finished, you guys are all welcome to come lift if you are ever visiting the Silicon Valley area!
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 22, 2017, 04:43:10 PM
My garage gym supplies are starting to show up and I'm excited!

I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.

Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?

Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)

That's awesome! I request (demand?) progress photos of the home gym =)

Will definitely keep you guys updated with photos. On a tangentially related note, flags are always fun decorations for gyms. I wonder if MMM would mind if I co-opted his front page logo to order a custom one? :)

Also, when it's finished, you guys are all welcome to come lift if you are ever visiting the Silicon Valley area!

I have a sibling down there, so there's a chance SirB and I will take you up on that sometime in the fall! =D

The flag idea is awesome. I wonder if I can talk SirB into one for our gym...
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 22, 2017, 05:14:59 PM
I have a sibling down there, so there's a chance SirB and I will take you up on that sometime in the fall! =D

The flag idea is awesome. I wonder if I can talk SirB into one for our gym...

Absolutely! Feel free to drop me a PM if you guys are ever in town. Plus, Mrs. L is the type to bake things for guests, so there's the potential added bonus of delicious, homemade, post-workout carbs :D

First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 22, 2017, 05:17:31 PM
I have a sibling down there, so there's a chance SirB and I will take you up on that sometime in the fall! =D

The flag idea is awesome. I wonder if I can talk SirB into one for our gym...

Absolutely! Feel free to drop me a PM if you guys are ever in town. Plus, Mrs. L is the type to bake things for guests, so there's the potential added bonus of delicious, homemade, post-workout carbs :D

First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...

Ouch. JK. Maybe I'll do some paint and a drop cloth... haha.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 22, 2017, 05:21:43 PM
First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...
How much did you think they would be? I'm curious. Screens are not cheap. It would cost about that  much for the screen + ink + fabric just to DIY.
 
Unless that quote was for digital printing, in which case that seems high.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 22, 2017, 05:34:33 PM
First look at custom flags and they seem pricey! I've only checked out one website so far, but it was quoting $50 for a 2'x3' flag and over $70 for a 3'x5'. I feel like such a purchase, with the MMM logo on it, might be somehow sacrilegious...
How much did you think they would be? I'm curious. Screens are not cheap. It would cost about that  much for the screen + ink + fabric just to DIY.
 
Unless that quote was for digital printing, in which case that seems high.

I had no basis for comparison, never ordered anything like this before, but I suppose what you say makes sense given the cost I've seen for custom t-shirts. I guess I could just get a large print made, but it wouldn't feel the same!

ETA - I guess I was thinking about the super cheap flags I've seen on Amazon. I was looking at getting a 3'x5' Swedish flag for like $5. I'm sure it's flimsy as hell but since I'm just hanging it on an interior wall I'm not too worried about that.
Title: Re: Strength & Fitness 2017
Post by: brute on February 23, 2017, 07:56:15 AM
My garage gym supplies are starting to show up and I'm excited!

I have a ~900lb freight shipment getting dropped off tomorrow. Thanks to a crazy Valentine's Day sale I stumbled upon, I scored a high quality power rack, 1000lb rated adjustable bench, power bar, and 500lbs in plates for just over $1000 with free shipping (from Chicago!). MSRP on all of those is almost $2000 and I can't believe they shipped something so heavy for free. Honestly not sure I could have done much better via craigslist without spending many months stalking it, and all of this is brand spanking new to boot. Either way, I only get to pretend the expense is mustachian because I was paying $260/month in gym fees previously, but whatever. This is by far my most serious hobby and I will make good use of all of this for years to come.

Never had something shipped by freight before. It looks like the delivery guy is not allowed to help me unload it. I'm assuming they'll give me enough time to take everything off the truck and check for missing/damaged items. Anyone ever receive a shipment like this before?

Next steps: building a deadlift platform, picking up a few more odds and ends, spending many hours putting everything together, and then I'll be ready rock and roll. I feel stupid celebrating such a large purchase on a forum like this, but screw it. :)

Hopefully you'll see this before the shipment gets in. I got my rack and bench from EliteFTS via freight. It was honestly super easy. The guy got it into the lift gate for me, let me look it over, and then helped me get it into my driveway. After that I was on my own, but it wasn't too big of a deal. Basically, everything should go fine. Thats all.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 23, 2017, 08:35:50 AM
I'm going to join.

I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).

Lagom, don't forget how much workout you get building all that stuff. I'm looking forward to the pictures.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 23, 2017, 10:32:29 AM
Hopefully you'll see this before the shipment gets in. I got my rack and bench from EliteFTS via freight. It was honestly super easy. The guy got it into the lift gate for me, let me look it over, and then helped me get it into my driveway. After that I was on my own, but it wasn't too big of a deal. Basically, everything should go fine. Thats all.

Thanks, this is helpful to know in advance. My delivery window today is 10-2. Fortunately I work from home so the huge window isn't a problem.

@jordan, my workout today is most definitely going to no more than moving and setting up 1000lbs of equipment! :)

Spent last night straightening up and better organizing my garage, which was long overdue. Gotta make sure things don't look like crap if I'm posting pictures for the world to see!
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 23, 2017, 10:56:36 AM
Lagom - congrats on the home gym purchase. Sounds like a great investment.

The PT K-taped my shoulder today. I feel like a Crossfitter! It does seem to be helping. The head of my humerus is not quite sitting in the socket correctly, so PT is working on getting everything properly aligned. I also did approximately 750 different strengthening exercises and stretches in 40 minutes. Thank the goddesses for ice.
Title: Re: Strength & Fitness 2017
Post by: monstermonster on February 23, 2017, 11:03:17 AM
I have a question: how many wears do you get out of sweaty gym gear before you need to wash it?

I have 2 sports bras + 2 pairs of leggings and I work out in generally very sweaty ways (running, dance, hot yoga) every day. Lately, I've been having more recurrences of a type of fungus I earned by living in India (http://www.webmd.com/skin-problems-and-treatments/tinea-versicolor-cause-symptoms-treatments), which is harmless but essentially crops up whenever I wear tight-fighting clothing in hot places often (it doesn't help I'm immunosuppressed). I think re-wearing my sports bras and leggings a few times after simply letting them "dry" in the bathroom is to blame.

Without wearing out my clothes by constantly washing them, is my only choice to get more sports clothing? I hate to acquire new clothing, but I also hate having weird leopard spots on myself. What do you do? My leggings, even when hand washed and rung, take more than 24 hours to air dry (damn quality leggings) and I work out more frequently than that.
Title: Re: Strength & Fitness 2017
Post by: GT on February 23, 2017, 03:22:14 PM
I'd be getting more clothing, preferably stuff that quick dries.  Get enough so you can put used stuff through a wash and still have something to wear for workouts.  Probably only have to double what you already have.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on February 23, 2017, 03:25:00 PM
Lagom,

Sounds like you got a steal on all of that equipment. I also have a garage based gym that I have pieced together over the years. My squat rack is pretty light duty (found at a yard sale) I don't know how It will hold up when I get to heavier weight. I think anything over 400 lbs would be pretty sketchy. I also have a hard time doing pull ups from it at 6'6" (my knees touch the ground if I really stretch) My bench press is something I built in high school welding class and works for now but will probably be upgraded at some point since it isn't adjustable and I can see it bowing when my friend is benching 300+ on it (my long gangly arms aren't strong enough yet to move that much weight) lol. I also have a cheap bar that doesn't roll smoothly so it makes it hard to do any Olympic lifts. I wish I would have done something like you did and just bought quality stuff that would last a lifetime. I am probably upgrading the bar this year for sure, because I want to add power cleans into my routine.  Excited to see pics of the new setup.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on February 23, 2017, 03:26:29 PM
Yeah, I second GT- I would want more. I don't even sweat that much, and usually do a sweat-inducing workout every other day, and I still only do 1 wear for sports bras, 1 for unders, 2 for shirts, and 3+ or until they've gotten actually sweaty for shorts/capris/yoga pants.


I was definitely thinking, weeks 1-3, that couch to 5k was surpsingly easy. I was wondering when the 'tipping point' would be, and they would turn up the heat. FOUND IT. Why hello, week four, I didn't expect to add 50% to my mileage.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 23, 2017, 03:28:30 PM
This is a little bit different of a case, but when I rode around 14 miles to work, I'd sweat a lot. When I got to work, I'd jump in the shower with my jersey and bike shorts. Get them nice and soaked (no soap), hang them in the locker, and once I finished a day, put them back on for the ride home. Hung them up so the sweat would dry, and wore them the next morning. Maybe every other weekend I'd actually wash them.

I was definitely thinking, weeks 1-3, that couch to 5k was surpsingly easy. I was wondering when the 'tipping point' would be, and they would turn up the heat. FOUND IT. Why hello, week four, I didn't expect to add 50% to my mileage.

I read that comment before I read who posted it (while I was typing). I was about to say OMG, BJ said the same thing!!
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 23, 2017, 10:25:20 PM
Lagom,

Sounds like you got a steal on all of that equipment. I also have a garage based gym that I have pieced together over the years. My squat rack is pretty light duty (found at a yard sale) I don't know how It will hold up when I get to heavier weight. I think anything over 400 lbs would be pretty sketchy. I also have a hard time doing pull ups from it at 6'6" (my knees touch the ground if I really stretch) My bench press is something I built in high school welding class and works for now but will probably be upgraded at some point since it isn't adjustable and I can see it bowing when my friend is benching 300+ on it (my long gangly arms aren't strong enough yet to move that much weight) lol. I also have a cheap bar that doesn't roll smoothly so it makes it hard to do any Olympic lifts. I wish I would have done something like you did and just bought quality stuff that would last a lifetime. I am probably upgrading the bar this year for sure, because I want to add power cleans into my routine.  Excited to see pics of the new setup.

Man I feel you on benching with long arms. There are a few ladies at my former gym that have a range of motion of well under a foot, between being short and having crazy arches. At 6'4" with an above average wingspan for my height, mine has got to be somewhere in the 2.5'-3' range! But my build does give me monster deadlift potential, so at least there's some good with the bad.

Shipment arrived with no issues. The guy even helped me move stuff into the garage, which I don't think he's technically supposed to do. I felt bad I had no cash to tip him. The adjustable bench that came with my set is really nice, but also massive. I'll make due for now, but it will be pretty inconvenient to move around, and my butt goes right in the gap that all adjustable benches have when I am bench pressing, which is not ideal. I'll probably eventually get a flat bench to use strictly for bench pressing and just use that one for inclines, chest supported rows, overhead presses, etc. Was a major pain in the ass to assemble but this thing will last a lifetime and is definitely going to see heavy use.

Power rack was easier, but also involved manually tightening 40 bolts with a pair of pliers and a small wrench, as my socket wrench set did not fit the bolts. Also made the dubious decision to assemble it solo. Definitely were some dicey moments where the whole thing almost fell over on me. Rock solid cage though once completed. Knocked out some pullups and it didn't budge (I weigh 215). Deeper than expected too.

The plates look nice, although being cheap, they were unsurprisingly a bit inconsistent with their weight, especially the 45s. But I was able to pair up plates within .2-.4lbs of each other, which should work well enough. They even came in a wooden box I think I can co-opt to make a decent storage system with a few extra 2x4s.

Took a few pics as I progressed and will share soon, or maybe all at once when everything has been completed. Can't wait for the first home workout!
Title: Re: Strength & Fitness 2017
Post by: Trifele on February 24, 2017, 05:56:48 AM
Just checking in.

Holding running mileage steady -- 6 days per week.  I'm making great progress on my upper body strength goals! I went from being able to do only one knee push up to 3 sets of 10, plus now I am doing three 'negative'/lowering push ups with knees off the ground.  I can feel that first real push up coming -- it's just around the corner.  :)

On my pull up goal, I went from not being able to hang by my hands for even one second (messed up shoulder) to hanging for 10 seconds, 3 sets.  I am also doing lat pull downs and am currently at 3 sets/10 reps of 40 pounds. I'll be stepping up in weight today. I can't 'see' that first pull up yet in my future, but I will just keep plugging along and have faith.  If I get there I will be so excited.  I've never done one before, and it will feel damn good to be -- in at least that one way -- fitter than I've ever been.   

     
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 24, 2017, 08:13:28 AM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.
Title: Re: Strength & Fitness 2017
Post by: Mongoose on February 24, 2017, 08:27:12 AM
I'm hanging in with my increase walking goals. Push-ups are on hold...went to the doctor and ended up in occupational therapy for my dominant hand. Possible torn ligaments and/or tendons that didn't heal properly. Does OT count as improving strength and fitness? Kidding mostly because I'm counting it. Can't do much upper body with my hand/wrist on mandatory rest. :-(

My schedule is calming down so I'm planning on adding in the slow poke version of couch-to-5k next week.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 24, 2017, 09:45:06 AM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.

Does your library have a selection? Mine has a pretty big section with yoga, pilates, tae bo, etc. DVDs. Might be worth a look.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on February 24, 2017, 10:00:15 AM
Quote
Man I feel you on benching with long arms. There are a few ladies at my former gym that have a range of motion of well under a foot, between being short and having crazy arches. At 6'4" with an above average wingspan for my height, mine has got to be somewhere in the 2.5'-3' range! But my build does give me monster deadlift potential, so at least there's some good with the bad.

Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 24, 2017, 10:08:14 AM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.

Does your library have a selection? Mine has a pretty big section with yoga, pilates, tae bo, etc. DVDs. Might be worth a look.

Good suggestion. We have a small library but they surprise me sometimes.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 24, 2017, 10:26:14 AM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.

Does your library have a selection? Mine has a pretty big section with yoga, pilates, tae bo, etc. DVDs. Might be worth a look.

Good suggestion. We have a small library but they surprise me sometimes.

Also, interlibrary loan might be a possibility. And sometimes they'll order something if you request it, say if you found a popular pilates series that might have appeal to other patrons.
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 24, 2017, 10:27:51 AM
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.

Deadlifts are life, my friend :)

In my book, there's nothing so primally satisfying as pulling big weights. Just watch your form and stay tight, and there should be no lower back issues.
Title: Re: Strength & Fitness 2017
Post by: Izybat on February 24, 2017, 04:51:23 PM
So, after taking most of a week off to nurse a sore knee, I finally got back to running today and week 3 day 3 of C210K is done. I missed two runs this week because of my knees, and we'll see how they hold up after today's attempt. Fingers crossed.
Title: Re: Strength & Fitness 2017
Post by: jordanread on February 24, 2017, 05:48:42 PM
So, after taking most of a week off to nurse a sore knee, I finally got back to running today and week 3 day 3 of C210K is done. I missed two runs this week because of my knees, and we'll see how they hold up after today's attempt. Fingers crossed.

I cannot recall if you did it or not, but have you had someone check out your running form?
Title: Re: Strength & Fitness 2017
Post by: Izybat on February 24, 2017, 06:41:25 PM
So, after taking most of a week off to nurse a sore knee, I finally got back to running today and week 3 day 3 of C210K is done. I missed two runs this week because of my knees, and we'll see how they hold up after today's attempt. Fingers crossed.

I cannot recall if you did it or not, but have you had someone check out your running form?

Not recently. I've been running on and off for four years, and this is the first time I've had knee problems. I'm currently chalking it up to being out of practice. I'm hoping that as I get back into it and build my muscles and flexibility, it won't be an issue anymore.
Title: Re: Strength & Fitness 2017
Post by: boarder42 on February 25, 2017, 05:07:39 AM
Update.

Walking has been good.
Weight down to 195.6 from 211 to start the year
Body fat down to 16.9% from 20% to start the year.
Pullups so close to double digits still at 9.75 hoping to hit 10 in a week. Up from about 2 one year ago
Title: Re: Strength & Fitness 2017
Post by: Izybat on February 26, 2017, 08:10:30 AM
C210k week 4 day 1 down. It was a bit of a challenge, since it was a fairly large increase over last week, but I made it through. Onward and upwards.
Title: Re: Strength & Fitness 2017
Post by: frugalwitch on February 26, 2017, 12:05:37 PM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.

Blogilates on Youtube. Many videos for free !

Checking in:

I had a bad cold last week and couldn't work out for days. Just started yesterday and man it felt good to sweat a bit.

Not fitness related but I took the bus to go to the grocery store. Had to walk a bit with my bags and it wasn't much of a chore. 2 years from nom I would probably have hated it and now, I feel it like a challenge !
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on February 27, 2017, 07:52:25 PM
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.

Deadlifts are life, my friend :)

In my book, there's nothing so primally satisfying as pulling big weights. Just watch your form and stay tight, and there should be no lower back issues.

I always write something on my white board in my gym to help me focus. That will be it for the foreseeable future!
Title: Re: Strength & Fitness 2017
Post by: Lagom on February 27, 2017, 09:53:17 PM
Yea My buddy with a pretty strong bench press is about 5'8" with a pretty thick chest so his ROM is pretty short. I always tell him I have a longer ROM just un-racking the bar for my bench press lol. I have never really trained the deadlift until getting back into weight lifting this year so I am hoping that my long levers will help make it one of my strongest lifts. I always felt that I would injury my lower back doing them. After four months of deadlifting with moderate weight for my fitness level my back has never felt stronger.

Deadlifts are life, my friend :)

In my book, there's nothing so primally satisfying as pulling big weights. Just watch your form and stay tight, and there should be no lower back issues.

I always write something on my white board in my gym to help me focus. That will be it for the foreseeable future!

Ha! They are words to live by!

To all, I do still intend to post pics soon enough, but I need to clear away a bunch of crap in my garage so I can pretend to be a total minimalist badass first! Also finishing up some odds and ends. The main thing left to do at this point is build the deadlift platform. Picking up the lumber tomorrow and stall mats later this week. Assembly should not take very long. Had my first workout in the new setup yesterday. Squats + bench + some dumbbell/band accessories and I was doing just as well as any workout in my old gym. By November, the money I've invested in this home setup will pay for itself!
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on February 28, 2017, 09:39:27 AM
Can anyone recommend a beginner's Pilates video for free or cheap? I haven't found anything that looks decent on YouTube and I don't want to buy anything without knowing what I'm looking for. Unfortunately classes aren't really available within a reasonable drive where I live.

Blogilates on Youtube. Many videos for free !


Thanks for this. I did a beginner's video this morning. It was helpful and painful, so pretty much perfect.
Title: Re: Strength & Fitness 2017
Post by: bridget on February 28, 2017, 09:56:17 AM
I was on such a roll with exercising every day, or nearly every day - but then I 1) had houseguests for a few days, and I felt bad taking time away from them to go to the gym, especially since I already had to go to work during their visit; and 2) immediately thereafter, a huge project at work and an unexpected business trip to another city.  The project might last weeks, with a lot of travel.  I need to follow the advice of another poster here, and at least do *something* every evening in my hotel room, even if it's just a few bodyweight exercises. 
Title: Re: Strength & Fitness 2017
Post by: tyrannostache on February 28, 2017, 10:20:06 AM
I need to get back on board with doing SOMETHING every day, even if it's just bodyweight & mobility work, and working out with weights at least 2x/week. I'm pregnant, and it's far too easy to use that as an excuse. Last time around (this is kid #2), I was doing olympic and powerlifting 2-3x/week until about 33 weeks. Pregnancy actually helped to fix my squat form. :)

Since I haven't kept up with heavy lifting during this pregnancy, I'm not going to restart that right now (3rd trimester), but I will commit to a kettlebell/sandbag workout 3x/week. And more walking.

If all goes well after baby #2 arrives, we'll be building a garage platform & rack. I miss deadlifts!
Title: Re: Strength & Fitness 2017
Post by: Izybat on February 28, 2017, 05:24:44 PM
I finished C210K week 4 day 2. It was easier than it was on Sunday, so that's good, but still a challenge. Hopefully next run will be even better.
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on February 28, 2017, 05:36:45 PM
February Check-in:

Wins: Ran a good amount of miles. Mostly hit all the workouts on my training plan (cut one run a mile short because of poor timing/planning). Had a great, if slightly slower than I hoped half marathon mid-month. Got back in the pool for the first time all year and back on my bike. Both were great! Did some hill work, but not speedwork.

Challenges: I barely did an hour of non-cardio all month, much less doing at least an hour each week. I didn't cycle nearly as much as I probably should have given how unseasonably warm it's been and the fact that I skipped the non-cardio.

We also had the awards banquet for our local run club. I finished second in my age group in year end points! It wasn't a complete surprise (I had a pretty good idea where I stood) but it was still nice to get confirmation. I now have a nice club hoodie to wear.
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on February 28, 2017, 06:29:51 PM
Questions on deadlift program from brute:

Is the program you outlined useful for everyone, or should it be adjusted for body weight/current max/age/experience? Is it meant to be one session/week, or more? I'm currently doing 1x5 as my work set, and adding 5 lbs. per workout, which is every 3-5 days. I'm at 1x5x155 now, which is just below my body weight, I'm 51, and my previous 1RM was 275 a couple of years ago at about 160-165 lbs. BW.

February checkin:

Cardio: 14/16 workouts
Strength: 15/16 workouts
Weight: 157
BF: 16.8%
Diet: On track
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on February 28, 2017, 08:16:43 PM
I've made some pretty good progress in Febuary.

current rep maxes are

press 136 lb
deads 343 lb
bench 222 lb
squat 245 lb

I've also gotten to where I can do my first 3 pull-ups on each set of my 5 sets of 10 un-assisted. I then go to band assisted for the remaining 7. I have been lacking on the conditioning side of things though. I hate doing conditioning work but I NEED to. I've been hitting mobility work about twice a day and that has been paying huge dividends. My lower back pain is almost none existent, my shoulders are feeling strong and mobile, and my knees no longer sound like a bowl of rice crispies when I take my first few steps in the morning.
Title: Re: Strength & Fitness 2017
Post by: GT on February 28, 2017, 08:38:05 PM
Racked up my required Strava goals for the month, both ride and climbing challenges.  Rode to work 15 out of 16 days that I had to be there and ended up with 908kms for the month.

Just need to work on my ITB's as they caused me knee issues on a 100km rec ride earlier this week.
Title: Re: Strength & Fitness 2017
Post by: Jakejake on March 01, 2017, 08:02:16 AM
Feb check-in:

Feb goals:
- Another month without missing a workout day (missing one day due to migraine & airport travel)
- Increase kettle bell swings to 75 (success!)
- Increase bent arm hang to 8 seconds (failed, due to being out of town away from a chinup bar for most of the month).
- Add one new stretch each week to my routine. I haven't done stretches for years. (success!)

March goals:
- workout every day, but drop weight exercises to every other day for recovery time. Fill in alternate days with biking now that the snow is gone.
- increase kettle bell swings to 85 per day
- increase bent arm hang to 8 seconds
- start c25k again when the field I run in gets less soggy
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on March 01, 2017, 08:19:42 AM
February Check In:
Missed 3 days of movement. Boo!

Good stuff:
PT is going well. I hope to be done tomorrow, but may need another couple of appointments.
I have a pool!! So extravagant, but such a nice workout option in the heat. Also, shoulder is almost fixed so freestyle might be possible again. I've been pretty much limited to breast stroke for a couple years now.

March Goal:
The same. Move every day. This may be challenging because I have family visiting next week. We will definitely be doing "stuff" but I don't know if it will meet my movement standards.
Title: Re: Strength & Fitness 2017
Post by: Kerowyn on March 01, 2017, 08:44:47 AM
February check-in: I mathed out every other month's milestones for the yoga hours goal, so I don't have a specific number to hit, but I think I'm falling behind. I'll step it up. Still definitely doing yoga at least twice a week. Have not yet learned to use my foam roller, but I have made progress toward getting my bike back, in that she has informed me that I can have it if I come visit her. So I guess I'm visiting my sister in March, or possibly April (since we're definitely going up to Philly in April).
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on March 01, 2017, 08:59:56 AM
My check-in - at the moment in the habit forming stage, so currently trying to make sure I do something most days, and I have.
Managed to convince my small child that he should ride in the stroller, so we have been going on walks. Did a big one yesterday that was several km all up (walked to airport, watch planes, walked to riverside park, then back home thype thing).
Been on a couple of bike rides too.
Kayak stuff arrived today, so will hopefully go kayaking tomorrow.

Still not sure on ways to improve diet, will get cookbooks from library tomorrow.

I have also been thinking about trying that blogilates too. Will see how we go, as I don't want to overload myself with too many changes at once.
Title: Re: Strength & Fitness 2017
Post by: flan on March 01, 2017, 09:31:03 AM
-Checking in-

Good news: I'm stronger! I used to have to take breaks on my butt when doing 1-minute crabwalks, but now they're just another thing I can do!

Bad news: I ate too many pastries. My waist size dip back at the end of January is now up to 0.5in over when I started my 2017 goals. Oops.
Title: Re: Strength & Fitness 2017
Post by: meerkat on March 01, 2017, 10:32:36 AM
I posted on the first page so this thread would show up in my unread replies and I haven't been keeping up with it since. Oops. But I have been going to the gym.

My work's gym tries to offer all kind of fun, different programs so there's a Biggest Loser during the year and a full time personal trainer. Recently they started off with a free yoga class for I think six weeks and now it's a paid class that can be done through payroll deduction. They recently started doing a Cross Fit class with an approved Cross Fit trainer (the personal trainer that's on staff is very picky about Cross Fit and I trust his judgement so it's not one of those crazy people you see on Youtube that are about two seconds away from hurting themselves). I caught the last couple weeks of the Cross Fit class for free, this is an off week while they arrange for the long term contract, then next week it starts up again at $30/month per person. I won't be doing the paid class, but during the free one the CF trainer would write the workout up on the mirror so hopefully he'll keep doing that and I can just borrow their workouts. The downside is I won't have anyone watching my form and I won't have the other people working out to peer pressure me into doing one more rep/run faster/etc. but I should still get a decent work out in so I'm okay with that.

In other news I was fiddling with my FitBit yesterday and I realized that I've lost 16 pounds since last May! I'm just a few pounds away from my goal weight, at which point I'll reassess if I want to lose more (probably not). I also took a progress picture last summer and haven't taken one since then, I need to do that sometime.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on March 03, 2017, 01:28:13 AM
Nice to see everyone's progress!

My February Check in:

Two weeks vacation in Mexico at the beginning of the month took me away from yoga, but I was able to run and do a few bodyweight workouts while I was there, so not as bad as I feared from an exercise perspective. Also walked a TON and it was gratifying to see all the steps on my fitness watch. The week I got back was an amazing exercise week where I hit all of my input goals, then the last week in Feb I did ok but didn't hit my goals for number of strength and yoga workouts.

Totals from my Garmin for Feb (And annual goal progress):
13 runs for 55 miles (no goal for running)
8 bodyweight workouts (a little behind schedule for the year)
9 yoga classes (a little ahead of schedule for the year)

Strength progress (context is the Reddit bodyweightfitness recommended routine):
Achieving 3 sets of 8 normal dips regularly, and 8 pullups on my first set regularly. Sometimes can do 2 sets of 8 pullups but usually can't.
8 ring pushups on first set regularly, and sometimes 2 sets of 8.
Progressed from horizontal rows to tuck front lever. I can do about 15-20 seconds, but the difficulty changes immensely with my leg position. I should probably take a video of myself and post it on reddit to get feedback on my form.

Flexibility progress:
I have not noticed much progress in the last month. I can touch my toes comfortably which is better than several months ago but hasn't changed. I can squat balanced but back still not straight. Sitting cross legged is still difficult. I've been increasing the frequency of my stretching outside yoga this week so hopefully will see some change soon.

Running:
Not focused on running this year, but I am improving very quickly (about 6 years ago I used to run a lot more/faster and it seems to be coming back easily). My watch alerts me whenever I hit a new PR at distances of 1 mile, 5k, or 10k, and I have done this several times in the last month. These aren't lifetime PRs, just since I got the watch last year, but still very rewarding! Current Garmin PRs are 6:00 mile, 19:54 5k, and 43:39 10k.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on March 03, 2017, 01:35:42 AM
-Checking in-

Good news: I'm stronger! I used to have to take breaks on my butt when doing 1-minute crabwalks, but now they're just another thing I can do!

Bad news: I ate too many pastries. My waist size dip back at the end of January is now up to 0.5in over when I started my 2017 goals. Oops.

Nice job on the crab walks! I find it to be such an incredible feeling to realize something that was really impossible before is now possible.

February Check In:
Missed 3 days of movement. Boo!

Good stuff:
PT is going well. I hope to be done tomorrow, but may need another couple of appointments.
I have a pool!! So extravagant, but such a nice workout option in the heat. Also, shoulder is almost fixed so freestyle might be possible again. I've been pretty much limited to breast stroke for a couple years now.

March Goal:
The same. Move every day. This may be challenging because I have family visiting next week. We will definitely be doing "stuff" but I don't know if it will meet my movement standards.

Every day is a big goal! Tough not to miss days. Kudos!

I can relate to the shoulder injury. I had a mysterious shoulder injury which prevented me swimming freestyle for years. It didn't seem to stop me doing anything else, and eventually went away. Sounds like you are working hard on it, I hope it pays off!

Feb check-in:

Feb goals:
- Another month without missing a workout day (missing one day due to migraine & airport travel)
- Increase kettle bell swings to 75 (success!)
- Increase bent arm hang to 8 seconds (failed, due to being out of town away from a chinup bar for most of the month).
- Add one new stretch each week to my routine. I haven't done stretches for years. (success!)

March goals:
- workout every day, but drop weight exercises to every other day for recovery time. Fill in alternate days with biking now that the snow is gone.
- increase kettle bell swings to 85 per day
- increase bent arm hang to 8 seconds
- start c25k again when the field I run in gets less soggy


Good job on Feb goals! Missing one day isn't bad at all. Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!
Title: Re: Strength & Fitness 2017
Post by: Trifele on March 03, 2017, 04:08:20 AM
Question for all of you strength training pros.  I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups).  How often should I be working out?    I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.

For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.

For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs. 

Open to all suggestions on timing or exercises.  Thanks!   
Title: Re: Strength & Fitness 2017
Post by: Mezzie on March 03, 2017, 06:09:21 AM
Jury duty with a two-hour commute each way for three weeks had stalled my workouts (but increased my reading; I will admit to loving the train). I've only managed two workouts/week since that started. The good news is, we should be deliberating today, and if we come to a decision before 5pm, I'm back to my local job with time and energy for more exercise.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 03, 2017, 06:12:30 AM
Question for all of you strength training pros.  I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups).  How often should I be working out?    I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.

For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.

For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs. 

Open to all suggestions on timing or exercises.  Thanks!

I am not a "Pro" but from my experience if you were wrung out on everyday it sounds like too much. On every other day you say your not improving very fast but you are still making progress? as long as you are moving in the right direction thats a good thing. this stuff takes time. Your working out to feel GOOD right? Recovering from your workouts is were you gain strength, allow your body time to adapt before you hit again. This will help you prevent injury and you will progress for longer.  I've found logging my work outs and looking back at them months later and seeing how far I have progressed really helps. 

Title: Re: Strength & Fitness 2017
Post by: LifeHappens on March 03, 2017, 06:22:54 AM
Question for all of you strength training pros.  I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups).  How often should I be working out?    I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.

For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.

For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs. 

Open to all suggestions on timing or exercises.  Thanks!

It sounds like you are not following a program? You might be at the stage where you would benefit from more structure. The first page of this thread has a resource post with body weight strength building programs.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on March 03, 2017, 06:26:29 AM
February Check In:
Missed 3 days of movement. Boo!

Good stuff:
PT is going well. I hope to be done tomorrow, but may need another couple of appointments.
I have a pool!! So extravagant, but such a nice workout option in the heat. Also, shoulder is almost fixed so freestyle might be possible again. I've been pretty much limited to breast stroke for a couple years now.

March Goal:
The same. Move every day. This may be challenging because I have family visiting next week. We will definitely be doing "stuff" but I don't know if it will meet my movement standards.

Every day is a big goal! Tough not to miss days. Kudos!

I can relate to the shoulder injury. I had a mysterious shoulder injury which prevented me swimming freestyle for years. It didn't seem to stop me doing anything else, and eventually went away. Sounds like you are working hard on it, I hope it pays off!

Thanks, PM. You're a great cheerleader. Your bodyweight workouts are impressive. I would love to be able to do some of the gymnastics moves like front lever. Very cool.
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on March 03, 2017, 06:51:14 AM
Feb check-in

I went to Cancun and lay on the beach and snorkeled everyday and ate to excess. It was wonderful. :P

Aside from that
1. Attended a stroke clinic for swimming - very helpful
2. Got my new road bike mostly fitted and have been out on it on the road a few times with mild weather
3. Continued my super boring indoor training rides
4. When I've been in town I have been consistent about attending my Saturday running club

March
1. Got 3 hours per week workout time given as a work bonus. Successfully got up and shot out of the house in under 5 minutes w/ my swimsuit on so I could get a swim in before work on Thursday. Plan to use the time mostly for running, will swim when weather is not good. YAY! I've been having trouble getting enough run time it - need to do it in the morning
2. Attend yoga on Sundays - for stretching all the sore muscles
3. Actually for real reals take Wednesday as a rest day
4. Figure out my race schedule for this summer. Currently first anticipate triathlon will be in early April (I've registered).


Title: Re: Strength & Fitness 2017
Post by: Trifele on March 03, 2017, 07:08:31 AM
Thank you Hedge and LifeHappens -- right, not following a program.  Just winging it.  I'll check out the threads! 

And yes -- still making progress on every-other-day workouts, just slow progress.  I'll start keeping a journal.  That may help.  Thanks!
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 03, 2017, 08:56:38 AM
Thank you Hedge and LifeHappens -- right, not following a program.  Just winging it.  I'll check out the threads! 

And yes -- still making progress on every-other-day workouts, just slow progress.  I'll start keeping a journal.  That may help.  Thanks!

I understand wanting to see more progress. It just takes time and consistency.The best way to eat an elephant is one bite at a time. Congrats on the improvements you've made so far. LifeHappens makes a good point about having more structure. Progress becomes harder to come by the better you get too.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 03, 2017, 10:15:18 AM
January summary:
For my 'daily minimums', I only had 8 days completing all 10. My big downfall is eating fish every other day. I had 27 days where I did 9/10 tasks, and all but 2 of those it was the fish that I didn't get.

For 'do something every day', I batted 100% (although the day I moved furniture could arguably have been skipping, since it really wasn't *that* hard, but hey, it still got me moving). These go above and beyond the daily minumums- ie, the 5 goblet squats in the morning don't count for these, and neither does the short AM yoga flow.
I did 10 days of yoga
I did 7 weight lifting workouts
Nature: Snowshoeing 1x, hike x1, beach walk x1
Local walks: I did 15 walks, all but 2 were more than 1 mile

On to February! Goals:
-Do better with fish (minimum 10 days with all 10 daily minimums)
-Do 20 local walks
-Do another 10 days yoga minimum
-Do 10 weight lifting workouts

February summary:
-Yoga was put on hold because of my knee issues. Luckily, these seem to be resolving! Been focusing on changing running form and working on various PTs- clamshells, arch strengtheners, etc.
-Ran 26.6 miles total. (11 runs)
-Did 11 walks, but with the runs, this adds to more than my goal of 20 local walks- I consider this met!
-Biked 9.8 miles (5 bike rides)
-1 day total 'fail'- I did nothing. Zero. Zilch. First one of the year. Hopefully the only!
-9 days of doing 10/10 daily minimums. 16 days of 9/10. A trip to seattle threw off 3 days of minimums. Mainly the others were due to not doing fish (every other day goal for meeting the minimums).

March goals:
-Go to the yoga classes I bought on groupon, lol. I'm hoping to do 4 real classes in march.
-Continue the couch to 5k program.
-End of month, do either or both: 5k color run with neighbors, local park 5k.
-Goal of 1 bike ride per week
-Runs+Walks >20.
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 03, 2017, 04:25:13 PM
I'm keeping up with my running. C210k week 4 day 3 done and in the books. My knee pain has thankfully resolved, so that is definitely a plus.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on March 03, 2017, 05:37:49 PM
Question for all of you strength training pros.  I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups).  How often should I be working out?    I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.

For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.

For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs. 

Open to all suggestions on timing or exercises.  Thanks!

My understanding of building strength comes mostly from the reddit bodyweightfitness group. I recommend checking it out, but for your situation their wisdom would say that every other day is ideal -- they actually recommend 3 days per week, so you would sometimes take two days between workouts. The other thing they would say is to find a movement that's hard for you do but not too hard, that lets you progress to your goal. Negatives and knee pushups sound like good ideas, but it really depends on how hard they are for you. "Hard but not too hard" is defined as being able to do three sets of 4-8 reps of that thing. So some questions for you: How many knee pushups can you do? How many push-up negatives? If they are too easy then you may just be building endurance, not more strength. You might consider 'incline pushups' as an alternative (that's what the bodyweightfitness subreddit recommends) where you would do pushups with your hands on a chair, for example, or a counter if a chair is too hard. You find the right height so that you can do three sets of 4-8 reps. For pullups, they recommend pullup negatives, but they also recommend horizontal rows. Actually, they say that you shouldn't bother trying pullups until you can do three sets of 8 horizontal rows. Good luck!
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 03, 2017, 09:15:57 PM
Question for all of you strength training pros.  I'm brand new at this and am trying to increase my upper body strength (to be able to do push ups and pull ups).  How often should I be working out?    I was doing it every day, but then I was feeling wrung out, so I switched to every other day. Now I'm feeling "stuck", like I'm not improving very fast.

For the pushups, I'm doing knee pushups and "negative" pushups, where you lower yourself down slowly in good form.

For the pull-up work, I am hanging by my hands from a chin up bar, and doing lat pull-downs. 

Open to all suggestions on timing or exercises.  Thanks!

My understanding of building strength comes mostly from the reddit bodyweightfitness group. I recommend checking it out, but for your situation their wisdom would say that every other day is ideal -- they actually recommend 3 days per week, so you would sometimes take two days between workouts. The other thing they would say is to find a movement that's hard for you do but not too hard, that lets you progress to your goal. Negatives and knee pushups sound like good ideas, but it really depends on how hard they are for you. "Hard but not too hard" is defined as being able to do three sets of 4-8 reps of that thing. So some questions for you: How many knee pushups can you do? How many push-up negatives? If they are too easy then you may just be building endurance, not more strength. You might consider 'incline pushups' as an alternative (that's what the bodyweightfitness subreddit recommends) where you would do pushups with your hands on a chair, for example, or a counter if a chair is too hard. You find the right height so that you can do three sets of 4-8 reps. For pullups, they recommend pullup negatives, but they also recommend horizontal rows. Actually, they say that you shouldn't bother trying pullups until you can do three sets of 8 horizontal rows. Good luck!

I am not a bodyweight training expert by any means, or anything but an amateur hack of a powerlifter when it comes to programming anyway, but yeah pullup negatives can definitely be effective from my personal experience back in the crossfit days. Same with horizontal rows. If you have bands, using those for assisted pullups can also work well. Depending on what you have access to, outside of actually doing pullups, I would imagine anything that builds the back would help. When I switched to powerlifting I didn't attempt a pullup for probably close to a year, but did plenty of stuff like lat pulldowns, heavy row variations, facepulls, and, of course, deadlifts. Eventually, having gotten much stronger by those measures, but also having gained 20 lbs or so, next time I tried them I still easily knocked out twice as many pullups as I used to be able to do despite not training them the entire time. FWIW.
Title: Re: Strength & Fitness 2017
Post by: GT on March 03, 2017, 09:32:10 PM
After this mornings weigh in, I jump on the scales once a week out of curiosity, I've dropped just 1kg in weight overall since shoulder surgery in November and getting back on a bike at the start of the year, but the body fat has dropped from 24.8% to 21% and muscle mass has gone from 51kg to 54kg.

Interesting to keep a some sort of trackof what's going on.  Race weight is ~79kg and body fat ~18% so a bit further to go.  And all I've done is stopped eating lollies (can't give up the Tim-Tams...yet) and started riding again.
Title: Re: Strength & Fitness 2017
Post by: Bicycle_B on March 03, 2017, 10:57:24 PM
Hi, everybody.  Joining to get some accountability and momentum on reversing the trend of lazing about. 

Former runner, lately a slug.  Gained maybe 25 lbs in 3 sedentary years, now at 167 lbs from about 142. This has accelerated to where I've been gaining close to 1 lb/month.  Using the scale and tape measure method, maybe 34% body fat; formerly perhaps 20.

This year's real goal is to reverse these trends. To that end:
1) run 130 days (about 3x/week)
2) get under 30% body fat (a loss of maybe 15 lbs in 10 months compared to trend)
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on March 04, 2017, 06:04:07 AM
Well, despite all my prehabbing, rolling and warmups, I'm joining the shoulder injury club. Two days after my most recent upper body workout, I woke up with shoulder pain, and now lifting my arm is quite painful. I'll continue with cardio and whatever lower body work I can (no barbell work, though), until the pain subsides, and then work on rehabbing the shoulder. 
Title: Re: Strength & Fitness 2017
Post by: Bicycle_B on March 04, 2017, 09:10:38 AM
Hi, everybody.  Joining to get some accountability and momentum on reversing the trend of lazing about. 

Former runner, lately a slug.  Gained maybe 25 lbs in 3 sedentary years, now at 167 lbs from about 142. This has accelerated to where I've been gaining close to 1 lb/month.  Using the scale and tape measure method, maybe 34% body fat; formerly perhaps 20.

This year's real goal is to reverse these trends. To that end:
1) run 130 days (about 3x/week)
2) get under 30% body fat (a loss of maybe 15 lbs in 10 months compared to trend)

1 down, 129 to go
Title: Re: Strength & Fitness 2017
Post by: Jakejake on March 04, 2017, 10:26:54 AM
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!
I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).

I'm attaching a photo of where I like to run.  It's a public park with 133 acres that has some soccer and baseball fields, and some woods and wide open spaces. If I go when normal people are at work or in school, I pretty much have it all to myself. I might see 2 or 3 people walking dogs or running intervals on the sledding hills over the course of an hour, and a handful of guys play dominoes under a pavilion in summer. It's like having my own private fields (that I don't have to mow) - and 1/4 mile from my house, which is a perfect distance for a walking warmup/cool down and then I can run on the soft grass instead of pavement.

Writing that out made me realize how lucky I am to have that - and got me a little more excited about getting out there again this year!
Title: Re: Strength & Fitness 2017
Post by: monstermonster on March 04, 2017, 10:53:06 AM
I've only taken 4 days off from working out in 2017. Most recent streak of working out is 34 days. It's going well. I'm getting a bit bored of my routine already, definitely missing the high-end group Barre classes + HIIT classes, but this is what's in my budget now. I can almost see 2 lines in my abs. That's exciting.

I probably won't get 4-pack abs again like I had when I was 19 because I really like pasta + oil and am uninterested in tracking macros and am no longer training 40 hours a week. But I feel pretty good about where I'm at.

Current program:

Running first half-marathon of the year on the 7th of May. 4 weeks into training. Feeling...Okay about it.
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 04, 2017, 10:54:41 AM
Well, despite all my prehabbing, rolling and warmups, I'm joining the shoulder injury club. Two days after my most recent upper body workout, I woke up with shoulder pain, and now lifting my arm is quite painful. I'll continue with cardio and whatever lower body work I can (no barbell work, though), until the pain subsides, and then work on rehabbing the shoulder.

Besides making sure to do lots of shoulder health accessories, a few friends of mine with shoulder pain swear by this, which they frequently use for finishers on their bench days:

https://www.amazon.com/dp/B015HWMFG2/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=15LKHBNOUTVQO&coliid=I2FFXQ84SCK3UF

I have had no problems so far so I can't personally comment, but might be worth a look. If nothing else, it's a more convenient way to board press!
Title: Re: Strength & Fitness 2017
Post by: Trifele on March 04, 2017, 12:51:51 PM
Thanks for the pointers, PowerMustache and Lagom.  I think you are right that I am just building endurance and not strength.  I can easily do 3X10 knee pushups, so those are not hard enough.  I'll try the incline ones -- thanks! And for lat pulldowns I will step up faster in weight . . . I was waiting until I could do 3X12 before adding any weight.  Thanks! 
Title: Re: Strength & Fitness 2017
Post by: 2300 on March 04, 2017, 04:28:22 PM
Well, despite all my prehabbing, rolling and warmups, I'm joining the shoulder injury club. Two days after my most recent upper body workout, I woke up with shoulder pain, and now lifting my arm is quite painful. I'll continue with cardio and whatever lower body work I can (no barbell work, though), until the pain subsides, and then work on rehabbing the shoulder.

Sounds like you may already be doing some of this, but if not and it's bad enough (or other's find it valuable) here's how I overcame a rotator cuff strain...FYI not a doctor or rehab expert so use caution/see somebody.

1. After a couple of months of it not going away I essentially tied my wrist to my shin (using 2 wrist straps and a knee wrap...very cool looking).  My issue was that apparently I put my arm over my head and horribly strain it every night unless I tied it down.  This got me to the point where could do more rehab.
2.  Rehab did this for ~6 months or so: 
http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf
3. Started doing shoulder dislocates...which sounds dumb if your shoulder hurts, but is helpful when ready, along with other "normal" shoulder strengthening excersices (no push ups or OH press yet though):
https://www.youtube.com/watch?v=KoGtrEcsqPQ
4.  Returned to "normal" routine ~almost 9 months later (at much lower progressions). 

On the plus side shoulders got much stronger than before and have some better warm up routines now.
Title: Re: Strength & Fitness 2017
Post by: SCUBAstache on March 04, 2017, 05:34:21 PM
Alright, I'm late to the party but I need to jump in for some accountability. I've been pretty lazy the past few months. Lazier than my normal baseline of lazy.

Goals:
1) See a PT about my lower back issues and figure out a way forward. It's even been bothering me on long walks lately, ugh.
2) Do SOMETHING at least 4 days a week for 30 min. Used to run a lot but wondering if that was aggravating my lower back disc issues.
3) Join the nearby pool again, since it's my favorite exercise and thus worth the money.
4) 10 dead hang pull-ups by the end of the year. Bit of a stretch (at 1 now) but what the hell. I now have a pull-up bar in my living room so no more excuses!
5) Sign up for and complete an open water swimming race. (ETA: Just signed up! The race is in 3 months - definitely time to hit the pool!)
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 04, 2017, 05:49:40 PM
OK, finally have mostly finished the home gym! Below are before and after pics of the area in which it resides. Just a couple odds and ends and another poster or two on the way and it'll be 100% done. There's also a large area where I stood to take the picture that has an old rug on it and that I can use for things like kettlebell work, ab stuff, bodyweight shenanigans and so forth. That wooden box is going to be converted into a plate holder. Pretty pleased with how it all turned out!

Final tally came in just over $2300, which is a big expense but also only 9 months of gym fees at the rate my wife and I were paying, so this will be paying for itself before the end of the year. There is very little more that I need for my usual programming, though I may add some luxury items down the road as I have the budget.

The platform works great for sound/vibrations, so that worry turned out to be no problem. So far I've had 4 solid workouts doing pretty much everything I would do at the old gym.

(http://i.imgur.com/mSIRGHM.jpg?1)

(http://i.imgur.com/yGwl0o2.jpg?1)

Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on March 04, 2017, 07:25:37 PM
Thanks Lagom and 2300 for the links. After probing myself and the internet, I think it's the coracobrachialis that is injured. I suspect that it's from doing dips or maybe from keeping my arms too close when pressing. There's some pain in the triceps as well, but some of that may be DOMS, as there is some on the non-injured side as well. I'll definitely do some of those rehab exercises as I start to feel better. I hope it doesn't take 9 months though!
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 04, 2017, 08:25:37 PM
Since this is still a forum about finances, I just added it all up for those who are curious. Slightly underestimated above, as the final cost was $2370.11. I already had a few of the things in the pic before starting the project (the band set, the foam roller, the flags, all of the fitness books on the bookshelf, ab roller, a couple dumbbells).

As for the rest:

Power cage combo order - $1,160.14
- Body-Solid black olympic bar (decent quality, but only a 600lb rating, hence the second bar below)
- 500lb plate set
- Body-solid power cage
- commercial grade adjustable bench

Texas Power Bar - $289.00
1000lb rated Flat Bench - $139.99 (admittedly extravagant but much more comfortable for bench pressing and easier to move)
4x additional 45lb metal plates   - $213.00
2x 15lb bumper plates - $72.74 (my wife uses these for warming up deadlifts)
2x olympic dumbbell handles - $49.54
4x horse stall mats - $195.53
4x sheets of plywood   - $112.58
Gym chalk - $12.54 (gotta be a lifetime supply for one person)
2x dead wedge    - $17.54 (2 because I'm lazy and they are cheap)
Extra spring collars - $9.77
Landmine attachment - $30.99 (can be bolted to platform or the wall)
Gorilla Gripz - $22.99 (just as good and much cheaper than Fat Gripz)
Decorations (posters, etc.)- $34.28 (gotta get motivated, yo!)

And there you have it, pretty much everything a serious amateur powerlifter needs! My dream list includes a texas/okie deadlift bar, safety squat bar, some strongman gear, Ironmaster dumbbell set, dip attachment for the cage, lat pulldown attachment for the cage, GHD, and a sled. Probably another $2500+ in gear there, though, and none of it is strictly necessary for my goals so it will be a very slow process to gather, and involve much pickier bargain hunting. It was fun splurging like this, but back to reality (and mustachianism!) from here on out. Let the gainz be with you, my friends!
Title: Re: Strength & Fitness 2017
Post by: horsepoor on March 05, 2017, 09:23:32 AM
Lagom, that gym looks great!  I'm toying with the idea of getting some stall mats to replace the 40 year old carpet in the basement.  Are there benefits to having a platform if you're a wimp like me and never lift more than 200#?

My aspirations of kicking my butt back into shape during my eight weeks in DC turned into an epic fail.  I had a nasty cold the first 10 days or so.  Opted against joining the gym near my apartment because, by the time I looked into it, the only option available was a 12-visit punch card for $219 plus tax.  I ran three times, but the running shoes I brought had a manufacturing defect where there was a lump right under my big toe that was clearly going to cause problems if I went more than ~3 miles.  Did a few bodyweight/band/yoga exercises inside, but they honestly didn't amount to much.  Lots of walking on the weekends was really my main exercise.  On the up side, my ankle is feeling about 95% now, which I think is due to all the walking.  If I ever do a detail like that again, I'll either find an apartment with a good gym, or mail one of my kettlebells to myself (and make sure I have proper running shoes, FFS).

I got home yesterday and screwed up the courage to weigh myself this morning.  I'm within 1# of where I was when I left, but I can tell I've lost muscle and gained fat.

The good news is, my horse is going to be with the trainer for the next couple months, which frees up my time to focus on getting back into a routine.  I also have lots and lots of yard work to do to get the garden in shape, so that should help.  I've been riding a friend's horse off and on for the last year, and friend is now unable to ride and scheduled for surgery that will have her out of the saddle for many months, so I'll be focusing on riding that horse 3x a week at least until my pony comes home. 

Traveling the next two weeks, but just two nights each week, so it will actually be a good challenge for me to stick with my workouts with an uneven schedule.  At least one week there will be a hotel gym available.

ETA:  and my posture has gone to hell from working at a sitting desk with a big, squishy desk chair (usually alternate between standing and a Balimo stool).  Looking forwad to getting back to a standing desk and I'm going to add a Fluidstance board to my cubicle arsenal.
Title: Re: Strength & Fitness 2017
Post by: Bicycle_B on March 05, 2017, 10:12:05 AM
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!
I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).

I'm attaching a photo of where I like to run.  It's a public park with 133 acres that has some soccer and baseball fields, and some woods and wide open spaces. If I go when normal people are at work or in school, I pretty much have it all to myself. I might see 2 or 3 people walking dogs or running intervals on the sledding hills over the course of an hour, and a handful of guys play dominoes under a pavilion in summer. It's like having my own private fields (that I don't have to mow) - and 1/4 mile from my house, which is a perfect distance for a walking warmup/cool down and then I can run on the soft grass instead of pavement.

Writing that out made me realize how lucky I am to have that - and got me a little more excited about getting out there again this year!

How beautiful!
Title: Re: Strength & Fitness 2017
Post by: Bicycle_B on March 05, 2017, 10:14:51 AM
OK, finally have mostly finished the home gym! Below are before and after pics of the area in which it resides. Just a couple odds and ends and another poster or two on the way and it'll be 100% done. There's also a large area where I stood to take the picture that has an old rug on it and that I can use for things like kettlebell work, ab stuff, bodyweight shenanigans and so forth. That wooden box is going to be converted into a plate holder. Pretty pleased with how it all turned out!

Final tally came in just over $2300, which is a big expense but also only 9 months of gym fees at the rate my wife and I were paying, so this will be paying for itself before the end of the year. There is very little more that I need for my usual programming, though I may add some luxury items down the road as I have the budget.

The platform works great for sound/vibrations, so that worry turned out to be no problem. So far I've had 4 solid workouts doing pretty much everything I would do at the old gym.

(http://i.imgur.com/mSIRGHM.jpg?1)

(http://i.imgur.com/yGwl0o2.jpg?1)

Congrats on your new setup.

Are the flags sideways as a distress symbol / political comment, or is that just a style choice?  (Totally fine with me regardless, just curious.) 
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 05, 2017, 11:32:37 AM
Lagom, that gym looks great!  I'm toying with the idea of getting some stall mats to replace the 40 year old carpet in the basement.  Are there benefits to having a platform if you're a wimp like me and never lift more than 200#?

Thanks! A platform helps a bit with noise, but as long as you don't drop weights regularly and/or have bumper plates, I think just the stall mats should be enough at the 200# range.

Are the flags sideways as a distress symbol / political comment, or is that just a style choice?  (Totally fine with me regardless, just curious.)

It was the only way to attractively fit both in the space. They looked weird horizontal. Just repping my country and heritage. Didn't realize it could be construed as a political comment! What might I be implying? I did spend like 30 seconds looking up flag etiquette but only found mention that when hanging the flag as I have the stars should be at the top. Should I flip them to the other side or something (e.g. on the same side as the Swedish flag), or is it hanging it vertical that's the issue?

ETA, investigating further, it looks like the stars should indeed be on the left side rather than the right. It seemed logical to me to just rotate the flag 90 degrees when setting it up, so I hadn't put much thought into it. I've swapped the position of the flags and changed the orientation of the American flag. Gotta be proper about these things! :)

Thanks for the catch BB. Voila!

(http://i.imgur.com/YcZvBPO.jpg?1)
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 05, 2017, 06:49:13 PM
Sweet set up! Fellow swede here too. I've been wanting a swede flag to hang in my gym I just haven't gotten around to getting one yet.
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 05, 2017, 07:33:45 PM
Sweet set up! Fellow swede here too. I've been wanting a swede flag to hang in my gym I just haven't gotten around to getting one yet.

Thanks! You can get them super cheap on Amazon. Turned out my parents had this one stuffed in their basement, but I've seen them online for $6-10 for a 3x5. Not amazing quality but good enough for this purpose!
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on March 06, 2017, 02:26:08 AM
Will you definitely have access to your pullup bar in March, or is it unpredictable when you'll be out of town? Also you run in a field? Is that a sports field, or a cow field? Just curious, sounds interesting!
I should have access to the bar all this month (fingers crossed) and my folks are looking at moving to an independent living community with transportation and medical staff on hand so I don't need to be their lifeline for every crisis (awkward when I'm in Michigan and they're in Florida).

I'm attaching a photo of where I like to run.  It's a public park with 133 acres that has some soccer and baseball fields, and some woods and wide open spaces. If I go when normal people are at work or in school, I pretty much have it all to myself. I might see 2 or 3 people walking dogs or running intervals on the sledding hills over the course of an hour, and a handful of guys play dominoes under a pavilion in summer. It's like having my own private fields (that I don't have to mow) - and 1/4 mile from my house, which is a perfect distance for a walking warmup/cool down and then I can run on the soft grass instead of pavement.

Writing that out made me realize how lucky I am to have that - and got me a little more excited about getting out there again this year!

How beautiful!

Yes! The field is beautiful in the photo, and so is your description. Sounds like you love it! It's so healthy to run on a soft surface too.

Lagom, that is a fine looking gym setup. After doing bodyweight work for a few months I'm starting to lust after a few pieces of home gym equipment to better work my legs. But it's definitely a no-go for me in an apartment! Maybe one day. Until then, I may return to admire those photos now and then.
Title: Re: Strength & Fitness 2017
Post by: jordanread on March 06, 2017, 07:46:41 AM
Bicycle_B and Scubastache, I've got you both added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481).

Lagom, I'm digging the setup. That's a pretty impressive ROI (in the black in 9 months?), and I love the field Jakejake!
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 06, 2017, 10:02:41 AM
Lagom, I'm digging the setup. That's a pretty impressive ROI (in the black in 9 months?), and I love the field Jakejake!

Ha, well that's only because I was paying pretty high gym fees x2! I don't regret it, but now that I have enough knowledge to be dangerous, this will definitely achieve the same goals (probably a bit slower) for substantially less cost.

On related news, my last two 45s have disappeared in shipping. Says expected delivery date is March 3 and have been no updates on the tracker since that day passed. Guess a UPS guy didn't feel like lugging a 90lb box to my door? Was going to deadlift heavy today, so I suppose I'll just have to stack smaller plates on the ends...
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 06, 2017, 10:26:20 AM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!
Title: Re: Strength & Fitness 2017
Post by: jordanread on March 06, 2017, 10:42:56 AM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!

You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 06, 2017, 10:45:12 AM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!

You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?

Haha, fair. I need to embrace my inner arts and crafts maven (assuming I have one of those...?) and make one! Or, you know, have DH print one out for me =P That's a totally reasonable use of a big work plotter, right!?
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 06, 2017, 11:19:42 AM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!

You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?

Haha, fair. I need to embrace my inner arts and crafts maven (assuming I have one of those...?) and make one! Or, you know, have DH print one out for me =P That's a totally reasonable use of a big work plotter, right!?

Arg, I totally spaced. I was going to make a YES sign before I posted pics, just for you guys! ;)

@Bracken, I was seriously impressed by your squat setup. Thought about trying to make my own, but ultimately decided since I'm going to be squatting 400+lbs with no spotter I really needed a power cage for safety. Same for bench. Plus the combo deal I found was too good to pass up. That's my excuse and I'm sticking to it!

Mustachians are welcome to drop by to lift any time :)
Title: Re: Strength & Fitness 2017
Post by: Mongoose on March 07, 2017, 08:09:00 AM
My hand is turning out to be a bit more of an issue than expected. Tentatively, I might have torn a tendon that connects to my thumb...at least partially but maybe completely (from manual exam only, no pictures yet). It's an old injury so lots of scar tissue involved as well. Could explain the persistent problem. Bottom line: still not cleared for push-ups.

I am lumbering along on the couch to 5k program. I will be joining in with a couch to half marathon group in May. So my new goal for this year is to finish the half in October.
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 07, 2017, 05:17:06 PM
I just finished C210k week 5 day 2. It actually felt much easier than I was expecting, in large part because I caved and nudged the speed on the treadmill down a bit. I hate that it feels like failure when I have to decrease the speed, but it felt like winning when I could do the whole run without too much trouble. Lesson learned I guess.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on March 08, 2017, 12:29:58 AM
I just finished C210k week 5 day 2. It actually felt much easier than I was expecting, in large part because I caved and nudged the speed on the treadmill down a bit. I hate that it feels like failure when I have to decrease the speed, but it felt like winning when I could do the whole run without too much trouble. Lesson learned I guess.

Good for you. I don't know your running history etc. but I generally believe that people try to push the speed too much when they first get into running. It takes maturity to reduce speed, sacrificing short-term ego for the long-term goal. Nice!
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on March 08, 2017, 07:25:03 AM
I'm sidelined for a bit... I've been battling some lower back discomfort for a while that I didn't worry about because it was just a very minor discomfort if I stood or sat too long. But apparently it was causing me to move differently because it flared up into a sharp right hip pain mid-run last week. Took a couple days off, didn't get better. Made a doctor's appointment... he wants no running/cycling/really anything but walking until at least the end of next week. I've already had a week off. Sigh. Send positive vibes to my husband. I've been much more irritable than normal.
Title: Re: Strength & Fitness 2017
Post by: Mongoose on March 08, 2017, 07:29:16 AM
I'm going to go at this slower this time after dropping couch to 5k twice due to scheduling problems and trying to run too fast. I only have to average 2.65 mph to complete my event before the course closes. So I'm going to ease in to trotting along just above 3 mph with walk intervals for the 7 weeks before the "official" group program starts. Hopefully then I won't be the one holding everyone else back. :-)
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 08, 2017, 11:12:11 AM
I just finished C210k week 5 day 2. It actually felt much easier than I was expecting, in large part because I caved and nudged the speed on the treadmill down a bit. I hate that it feels like failure when I have to decrease the speed, but it felt like winning when I could do the whole run without too much trouble. Lesson learned I guess.

Good for you. I don't know your running history etc. but I generally believe that people try to push the speed too much when they first get into running. It takes maturity to reduce speed, sacrificing short-term ego for the long-term goal. Nice!

My running history is that I'm a slow poke. I always wish I was a faster runner than I am, but since I'm already kinda pokey, going slower just feels sad. But either way, I did it, and it felt good.

Also (cross post warning), I just registered for a half marathon in October.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 08, 2017, 02:43:10 PM
woohoo!

I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 08, 2017, 03:44:41 PM
In honor of International Women's Day (also my bday), I did deadlifts and pull ups today. It just felt right =)

woohoo!

I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"

DH will be so sad we don't live nearby. He's all about the type 2 fun. That would be his perfect day, right there.
Title: Re: Strength & Fitness 2017
Post by: Lagom on March 08, 2017, 05:18:48 PM
woohoo!

I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"

Awesome, nice one! I had an "aha this shit actually is useful in the real world" moment last summer when I had to move and literally everyone I knew who could help was unavailable and my wife was (very) pregnant so also not too able-bodied. After 10 hours of lifting, carrying, loading, and unloading heavy and awkward pieces of furniture (ask me how fun it is to move a sectional couch solo!), boxes, rugs, etc., I was exhausted but also feeling like a boss. It's fun to see the fruits of strength gains beyond the numbers on the bar going up. Keep on keepin on!

In honor of International Women's Day (also my bday), I did deadlifts and pull ups today. It just felt right =)

Badass!
Title: Re: Strength & Fitness 2017
Post by: 2300 on March 08, 2017, 05:58:42 PM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!

You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?

Agreed...without the real "YES!" sign you're squating in a house of lies (which just doesn't sound right). 
Title: Re: Strength & Fitness 2017
Post by: Mezzie on March 08, 2017, 06:12:36 PM
I just got an excellent free personal training session from a colleague. :)
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 12, 2017, 10:11:46 AM
woohoo!

I get to put all of my strength training to use tonight! Had a big ass tree fall over in my yard over the weekend and tonight will be the first time I'm home before dark to get started on it. Got my chain saw sharpened and am hooked onto the car trailer. If anybody is within 45 minutes of me I will have FREE dead lifts and loaded carries at my place starting at 4:30! I'll even provide some post workout "recovery drinks"

Awesome, nice one! I had an "aha this shit actually is useful in the real world" moment last summer when I had to move and literally everyone I knew who could help was unavailable and my wife was (very) pregnant so also not too able-bodied. After 10 hours of lifting, carrying, loading, and unloading heavy and awkward pieces of furniture (ask me how fun it is to move a sectional couch solo!), boxes, rugs, etc., I was exhausted but also feeling like a boss. It's fun to see the fruits of strength gains beyond the numbers on the bar going up. Keep on keepin on!

In honor of International Women's Day (also my bday), I did deadlifts and pull ups today. It just felt right =)

Badass!

Sectionals are  no fun to move even with a team of horses let alone by yourself. I moved our old one down stairs by myself with gravity's help. The log splitting and hauling off went great. I ended up getting a friend who has a loader come over and help dig the stump up. Then we split the wood and hauled it off with the loader too. It makes unloading really easy. some of the big stumps we didn't bother splitting and just rolled them into the bucket. some of these were close to 40 inches in diameter and still full of water. I didn't have any problem flipping these into the bucket.

I am also amazed at how fast I recovered. Last night I was TOAST. I sat on the couch and nursed a whiskey drink thinking about how sore I would be the next day. I feel great this morning no soreness at all. I was a little tight in the lower back this morning, but a little mobility before my squat workout cleared that up. Squats felt great today hit a rep max of 260 and powered through my 5 x 10 sets probably faster than I have since I started following this program. Now if I can just figure out how to keep my knees from caving in when my squats get heavy I'll be in good shape. I always call it when this happens even though the weight still feels fairly light.


And keep kicking ass bracken joy
Title: Re: Strength & Fitness 2017
Post by: jordanread on March 13, 2017, 06:56:23 AM

Goals:
  • Lose 20lbs (bonus points if by Memorial Day)
  • Complete all the OCR's I'm signed up for without dying . Currently signed up for 7 races for a combined 32 miles. Will probably signed up for 2-3 more for another 7-10 miles
  • Get stronger. I want visible muscles. I'm starting with pushups in January because I feel my arms are my weakest point
  • Run a sub-30 minute 5k. Despite how the second point looks I am NOT a runner. Currently I "run" about the same speed I walk so a 5k takes about 45 minutes
  • Log more steps in 2017 than I did in 2016. According to my Fitbit I did 3,267,297 steps in 2016
One of the ways I'm prepping for my OCRs is by signing up for trail runs. I did a 4 miler in November, a pretty weak 5k in February, and had a 10k Saturday. Well, my 10k accidentally turned into 10 miles when I ended up on one of the extra loops intended for half-marathoners. Until this weekend the furthest I had run was the 4 miler in November and I guestimate I only ran 2.5-3 miles of that one while I'm pretty confident I ran at least 8 of the miles this weekend. My legs are quite sore but I survived

Badass!

"I accidentally ran 10 miles. Oops. Still, pretty cool." - Mustachian People Problem of the day
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 17, 2017, 04:14:38 PM
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 17, 2017, 06:01:55 PM
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.

Can you link your program? I'm just really surprised, my C25k seems to be the same program. I just ran 25min no breaks for week 6 run 3. Does it just take the C25k then add some weeks?
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 17, 2017, 06:52:40 PM
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.

Can you link your program? I'm just really surprised, my C25k seems to be the same program. I just ran 25min no breaks for week 6 run 3. Does it just take the C25k then add some weeks?

I use the app put out by Zen Labs (on android). To answer your question, yes, it takes C25K and just keeps going. The first 8 weeks are identical. The 10k app is 14 weeks long.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 17, 2017, 07:00:01 PM
I'm really happy today. I almost let a mild cough (thanks husband!) stop me from doing my run today. Instead I decided to try it anyway and see how it went. Well, 22 minutes of running, no walk breaks. C210k Week 6 day 3 done! That's the longest I've run in over a year, closer to two.

Can you link your program? I'm just really surprised, my C25k seems to be the same program. I just ran 25min no breaks for week 6 run 3. Does it just take the C25k then add some weeks?

I use the app put out by Zen Labs (on android). To answer your question, yes, it takes C25K and just keeps going. The first 8 weeks are identical. The 10k app is 14 weeks long.

Ah, okay! That makes so much more sense =P I was like, wow, these are super similar! =P

I'll look into the 10k when I finish the C25k, it really hasn't been bad.
Title: Re: Strength & Fitness 2017
Post by: TightFistedScot on March 18, 2017, 10:29:14 AM
Lagom, I think it's funny- our gym also had a 9 month break even time frame... but that was with wood stands and the barbell being a birthday present! Haha. But our gym fees were only $20/mon for each of us.

Your gym looks great though. That'll be our eventual goal setup!

You realize that everyone here is going to be super disappointed if you don't get a sign that says "YES!" right?

Haha, fair. I need to embrace my inner arts and crafts maven (assuming I have one of those...?) and make one! Or, you know, have DH print one out for me =P That's a totally reasonable use of a big work plotter, right!?

Arg, I totally spaced. I was going to make a YES sign before I posted pics, just for you guys! ;)

@Bracken, I was seriously impressed by your squat setup. Thought about trying to make my own, but ultimately decided since I'm going to be squatting 400+lbs with no spotter I really needed a power cage for safety. Same for bench. Plus the combo deal I found was too good to pass up. That's my excuse and I'm sticking to it!

Mustachians are welcome to drop by to lift any time :)

If I ever make it to SF I'll get in a squat sessh with you. I currently lift about 1x a week with a group of people who have a squat cage built in their basement. It's sweet.


I went on vacation and didn't log onto MMM much. Nothing has really changed except I do have my sights set on entering a bench only powerlifting meet in August. My training is the same currently though. I will start ramping up the weights in April.

Thinking about doing Smolov Junior for bench leading up to the contest, if I do indeed enter. I've done it before with a lot of success: http://www.smolovjr.com/smolov-squat-program/

Anyone else done smolov or smolov jr?
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on March 20, 2017, 09:33:05 AM
I took my students on a service trip for spring break. It was a construction trip in which we did a lot of digging (digging dirt out a crawl space to get to the floor joists), carrying (buckets of dirt and a lot of lumber to replace said floor joists), and general construction type things. Going in, I knew I was in good cardio/endurance shape, but I never realized I have pretty decent functional strength to go with it. I mostly worked circles around my much (ahem) younger students and really wasn't sore after any of the work (maybe I didn't work hard enough!)

Back to running this week. The doc gave me the go ahead as long as I didn't re-injure myself last week. Overall, my back and hip feel pretty good (I took almost two weeks off pre-trip). So I'll give it a couple shorter, easy runs this week to test the waters.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 20, 2017, 09:41:07 AM
I took my students on a service trip for spring break. It was a construction trip in which we did a lot of digging (digging dirt out a crawl space to get to the floor joists), carrying (buckets of dirt and a lot of lumber to replace said floor joists), and general construction type things. Going in, I knew I was in good cardio/endurance shape, but I never realized I have pretty decent functional strength to go with it. I mostly worked circles around my much (ahem) younger students and really wasn't sore after any of the work (maybe I didn't work hard enough!)

Back to running this week. The doc gave me the go ahead as long as I didn't re-injure myself last week. Overall, my back and hip feel pretty good (I took almost two weeks off pre-trip). So I'll give it a couple shorter, easy runs this week to test the waters.

In my circle of friends it seems like somebody is always doing some sort of construction. Since getting back into working out regularly I've noticed I'm able to pretty much work circles around everybody. I was before too I would jus be sore the next day. One of the guys is 22 years old I think and he gets wore out first. It's a little sad. I've offered to let him strength train with me to help him out but he doesn't see it as a problem. Even though his 50 ish year old dad is working circles around him. to each their own I guess.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 20, 2017, 10:23:11 AM
I realized that I never did an update on my knee! Happy to report that it's back to being good. Although now that I'm more aware of how weak it is, I definitely am hesitant to push it too hard- I'm definitely hypervigilant during lifts and runs. But if that's what it takes, that's fine. Now that it's had some time to cool down while I 'just' run and do basic form work, I'm going to move into unilateral strength work.

I took my students on a service trip for spring break. It was a construction trip in which we did a lot of digging (digging dirt out a crawl space to get to the floor joists), carrying (buckets of dirt and a lot of lumber to replace said floor joists), and general construction type things. Going in, I knew I was in good cardio/endurance shape, but I never realized I have pretty decent functional strength to go with it. I mostly worked circles around my much (ahem) younger students and really wasn't sore after any of the work (maybe I didn't work hard enough!)

Back to running this week. The doc gave me the go ahead as long as I didn't re-injure myself last week. Overall, my back and hip feel pretty good (I took almost two weeks off pre-trip). So I'll give it a couple shorter, easy runs this week to test the waters.

It's always awesome to realize that your fitness gains translate to REAL gains. Definitely an awesome moment- this shit really works! =D
Title: Re: Strength & Fitness 2017
Post by: 2300 on March 25, 2017, 11:27:47 AM
Been away from forum for a while...big move coming up and massive amounts of time catching up on work crap unfortunately.

February was on track with 10 strength training sessions (same as January) and following sleep rules most of the time.  Progressed to "rings wide pushups" in the Reddit recommended routine:  https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup

March has fallen apart a bit as noted...on target for maybe 5 training sessions and have been working late too much :(

The move is a 3 month Temp Expat in Tokyo--I've loved my 3 shorter trips, but a bit more work going into preparing for 3 months.  Head out next week and will be busy, but hoping to keep up fitness in some ways.

Tentative plan: (no need to update the goals, I'm still targeting essentially the same, just doing a few different things).

We'll see how working out fits into my days there...it may lag either from jet-lag/work or from sightseeing--which will at least will include lots of walking, which is one of the best things to do anyways.  I've always liked this:
https://www.youtube.com/watch?v=aUaInS6HIGo

Presently procrastinating about working out today and test packing for the trip.
Title: Re: Strength & Fitness 2017
Post by: LWTG on March 25, 2017, 03:42:20 PM
Hi, my name is longwaytogo and I failed epically in all of my 2016 fitness goals. At first due to just laziness and not prioritizing; and then due to a major injury/surgery I obtained while mountain biking very fast down a hill :/

Luckliy my helmet cracked saving me from any brain injuries but I did manage to break my collar bone. The let it heal in the sling method was failing so after 4 weeks I had surgery to add a plate and some screws. So between that failed 4 weeks and then 4 more weeks after of being in the sling I lost a LOT of muscle and flexibility. Like so much that push-ups are painful/difficult and I can't even think about a pull-up.


2017 Goals:

-Complete a set of 10 pull-ups


Awwwww yeah, first pull up today since breaking Collar bone in August!!! Joining the gym over the winter for 3 months was a huge help. Took my lat pull from 100 pounds to 180 over the 3 months and my membership just ended last week. Figured if I was hitting 180 for 6-7 reps maybe I could pull my 215 BW one time and sure enough I did,  but could barely start a 2nd one.

Anyone have a good pull up progression plan to get from 1-10 by years end (or sooner) ?

I have other goals too but snipped them out of the quote, I'll post a first qtr update next week.

---------------

Also I don't post in this thread much but read along and everyone is doing great in their progress!!

I'm also really impressed with the breadth of some of you alls knowledge which is whey I proposed the pull up question :)
Title: Re: Strength & Fitness 2017
Post by: use2betrix on March 25, 2017, 04:39:39 PM
After spending mid November through mid Feb in Asia and Mexico, my training and diet suffered. Been back hitting it hard the last 6 weeks. Today I was able to bench 265x8, which isn't far off my PB of 275x10.

I'm trying to bulk but having a hard time, and I'm trying to eat mostly clean food which is what makes the struggle. My wife isn't in the same boat as me (she's thin, but not bulking) so I'd feel a bit bad eating tons of delicious crap. I started at 196 and am now up to 203. If I could get to 210 or so and maintain that until I cut hard this summer, that'd be ideal. We'll see.
Title: Re: Strength & Fitness 2017
Post by: use2betrix on March 25, 2017, 04:42:22 PM

Here's my current split:
New workout split
Day 1: Chest/Triceps/Calves
Day 2: Quads/Biceps/Abs
Day 3: Shoulders/Triceps/Calves
Day 4: Back/Hamstrings/Abs


Last year we trained 3 days a week, this year we're shooting for 4. We do a heavy week, light week, then a drop set week, repeat. We used to do standard cardio but trying to incorporate more stuff like kettle ball swings, box jumps, etc.
Title: Re: Strength & Fitness 2017
Post by: jordanread on March 25, 2017, 06:07:07 PM
Hi, my name is longwaytogo and I failed epically in all of my 2016 fitness goals. At first due to just laziness and not prioritizing; and then due to a major injury/surgery I obtained while mountain biking very fast down a hill :/

Luckliy my helmet cracked saving me from any brain injuries but I did manage to break my collar bone. The let it heal in the sling method was failing so after 4 weeks I had surgery to add a plate and some screws. So between that failed 4 weeks and then 4 more weeks after of being in the sling I lost a LOT of muscle and flexibility. Like so much that push-ups are painful/difficult and I can't even think about a pull-up.


2017 Goals:

-Complete a set of 10 pull-ups


Awwwww yeah, first pull up today since breaking Collar bone in August!!! Joining the gym over the winter for 3 months was a huge help. Took my lat pull from 100 pounds to 180 over the 3 months and my membership just ended last week. Figured if I was hitting 180 for 6-7 reps maybe I could pull my 215 BW one time and sure enough I did,  but could barely start a 2nd one.

Anyone have a good pull up progression plan to get from 1-10 by years end (or sooner) ?

I have other goals too but snipped them out of the quote, I'll post a first qtr update next week.

---------------

Also I don't post in this thread much but read along and everyone is doing great in their progress!!

I'm also really impressed with the breadth of some of you alls knowledge which is whey I proposed the pull up question :)

LWTG, I am partial to the slow progressions in Convict Conditioning. I will try to find a good image, but essentially, this is it:

(http://i.imgur.com/qj7xV.jpg)

Doing a google search for Convict Conditioning Pullup Progression should provide additional resources. Also, based on 2300's comment earlier, and the fact I didn't know that r/bodyweightfitness had a wiki, I found this: https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup
Haven't looked at it in depth though. Glad your collar bone is feeling better.
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 26, 2017, 09:12:30 AM
Well, I missed my running goals last week due to a cold that kicked my ass. However, I started again today. C210k week 7 day 1 is done. Not as pretty as I would have liked, and with more walking than I would have liked, but since I'm still recovering from being sick, I'll take it.
Title: Re: Strength & Fitness 2017
Post by: marty998 on March 26, 2017, 02:40:56 PM
Ran 10k on a treadmill last week - took it slow at 60 minutes, the point was to complete it not complete it quickly.

I've also signed up for a half marathon in September which I hope to do in under 2 hours.

Lot of training to do between then and now.
Title: Re: Strength & Fitness 2017
Post by: Izybat on March 26, 2017, 04:13:02 PM
Ran 10k on a treadmill last week - took it slow at 60 minutes, the point was to complete it not complete it quickly.

I've also signed up for a half marathon in September which I hope to do in under 2 hours.

Lot of training to do between then and now.

I'm signed up for a half marathon in October. I'm only at around 2 miles at the moment, but I have a plan in my head to get me there. I'm hoping to do a 10, at the end of May.
Title: Re: Strength & Fitness 2017
Post by: GT on March 26, 2017, 04:32:18 PM
Ran 10k on a treadmill last week - took it slow at 60 minutes, the point was to complete it not complete it quickly.

I've also signed up for a half marathon in September which I hope to do in under 2 hours.

Lot of training to do between then and now.

Took it slow?  Bugger, my only 10K race finished in 59mins something.
Title: Re: Strength & Fitness 2017
Post by: LWTG on March 28, 2017, 08:37:54 AM

LWTG, I am partial to the slow progressions in Convict Conditioning. I will try to find a good image, but essentially, this is it:

Haven't looked at it in depth though. Glad your collar bone is feeling better.

Thanks Jordan!
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on March 28, 2017, 08:43:45 AM
Just a quick update here on building a fitness routine.
I now have the ability to get my kayak to the water, so have been doing that about once a week. I've also started the blogilates 30day beginner calender, I certainly build up a swaet doing those exercises!
Went for a bike ride today, I think I need a cushion!
Title: Re: Strength & Fitness 2017
Post by: Abooki on March 28, 2017, 08:50:12 AM
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 28, 2017, 09:00:27 AM
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?

Just jump in =) What are your goals, and how are you working toward them? =)
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on March 28, 2017, 09:01:33 AM
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?
It's never too late to join in. Most people on here post some sort of fitness/health goals, which get added to the first page.
Title: Re: Strength & Fitness 2017
Post by: GT on March 28, 2017, 04:14:53 PM
Just a quick update here on building a fitness routine.
I now have the ability to get my kayak to the water, so have been doing that about once a week. I've also started the blogilates 30day beginner calender, I certainly build up a swaet doing those exercises!
Went for a bike ride today, I think I need a cushion!

No cushion required, just more time on the bike :)
Title: Re: Strength & Fitness 2017
Post by: Cherry Lane on March 28, 2017, 04:20:07 PM
First quarter update:

Quote
Lower back PT exercises >= 5x/week
Bike commute >= 26x
Cardio >= 3x/week

I've met my weekly goals for PT and cardio every week but one!  I'm doing less well on the bike commute: today was only day 2 of 26.

Title: Re: Strength & Fitness 2017
Post by: Izybat on March 28, 2017, 04:31:41 PM
After a week off for being sick, I'm once again back at it. Second run of the week, and I ran 25 minutes (2 miles or so, because I'm slow). Hoping to hit my first goal of a 5k next week.
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on March 28, 2017, 07:07:03 PM
Just a quick update here on building a fitness routine.
I now have the ability to get my kayak to the water, so have been doing that about once a week. I've also started the blogilates 30day beginner calender, I certainly build up a swaet doing those exercises!
Went for a bike ride today, I think I need a cushion!

No cushion required, just more time on the bike :)
Cruel. But true.
Title: Re: Strength & Fitness 2017
Post by: EngineerYogi on March 29, 2017, 11:45:30 AM
I found a pregnant walking buddy! I think I'm going to talk with her about making our visits a regular thing if we can both make it work.

I am failing miserably at my goals. I need to schedule and book my daily fitness stuff into a calendar so I'm committed to it. I've been going when hubby goes but he's been traveling and on a terrible rotational schedule so he hasn't been going lately either. :/

I know what I need to do, I just need to kick myself in the butt and do it.
Title: Re: Strength & Fitness 2017
Post by: Hedge_87 on March 31, 2017, 05:47:12 AM
Monthly update and progress so far
Update and goals.

Strength wise I worked up to a 3 rep max last week
Military press 135 120 x 5 rep max 140 set on 3-14
Bench press 195 180 x 8 rep max 241 set on 3-18
Squat 240 205 x 8 rep max 260 set on 3-12
Dedlift 310  255 X 12 rep max 358 set on 3-28

I would like to set the goals of
Military press 155
Bench press 225
Squat 315
Deadlift 395



So in 5/3/1 on your last work set you go for an AMRAP and then calculate an estimated one rep max (I have my current PR's bolded above). It doesn't really mean this is your one rep max it is more of a way to judge yourself from workout to workout since the program has you use sub maximal loading. Lifting has been going really well. I just need to get my conditioning going. I'm hoping to have enough time to build a tire sled this weekend to drag around when I don't feel like running.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on March 31, 2017, 10:01:02 AM
Last day of March. I missed 2 days of activity this month, which I think is probably my sustainable level. There are definitely some "Life Happens" moments in every month, between the occasional long work day, not feeling well, or just needing a day to be a slug.

Shoulder is doing well. I'm still doing PT 1 day per week and have a long list of daily stretches and strengthening exercises. I've spent $800 on copays already, but I might keep up visits through April. Things are much better but there is still some residual crunchiness I want to address.

New goal for April - Do pilates 2x per week. PTs and I have realized part of my issues are related to a weak core. Pilates should address a lot of that for me.

Modified goal for April - Some activity every day, with 2 off days permitted.
Title: Re: Strength & Fitness 2017
Post by: jordanread on March 31, 2017, 10:20:47 AM
Shit. I have to get my quarterly stats done this weekend. Is anyone else doing that?
Title: Re: Strength & Fitness 2017
Post by: hudsoncat on March 31, 2017, 12:14:57 PM
March Goal update:

March was pretty much a fail all around. The back strain/hip bursitis ended up knocking me out of running for three weeks.  And pretty much everything else (note the doc said I could continue to do things that didn't cause me a lot of pain, but I got lazy). Still counting the construction trip as a win. Always nice to be in better shape than you thought. Basically march boils down to 4 runs, 1 swim, and 1 round of yoga. Whomp, whomp.

Starting April with a race tomorrow. It'll be slow and probably uncomfortable given how little I have run, but it'll be nice to see the run club folks again.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on March 31, 2017, 12:53:13 PM
January summary:
For my 'daily minimums', I only had 8 days completing all 10. My big downfall is eating fish every other day. I had 27 days where I did 9/10 tasks, and all but 2 of those it was the fish that I didn't get.

For 'do something every day', I batted 100% (although the day I moved furniture could arguably have been skipping, since it really wasn't *that* hard, but hey, it still got me moving). These go above and beyond the daily minumums- ie, the 5 goblet squats in the morning don't count for these, and neither does the short AM yoga flow.
I did 10 days of yoga
I did 7 weight lifting workouts
Nature: Snowshoeing 1x, hike x1, beach walk x1
Local walks: I did 15 walks, all but 2 were more than 1 mile

On to February! Goals:
-Do better with fish (minimum 10 days with all 10 daily minimums)
-Do 20 local walks
-Do another 10 days yoga minimum
-Do 10 weight lifting workouts

February summary:
-Yoga was put on hold because of my knee issues. Luckily, these seem to be resolving! Been focusing on changing running form and working on various PTs- clamshells, arch strengtheners, etc.
-Ran 26.6 miles total. (11 runs)
-Did 11 walks, but with the runs, this adds to more than my goal of 20 local walks- I consider this met!
-Biked 9.8 miles (5 bike rides)
-1 day total 'fail'- I did nothing. Zero. Zilch. First one of the year. Hopefully the only!
-9 days of doing 10/10 daily minimums. 16 days of 9/10. A trip to seattle threw off 3 days of minimums. Mainly the others were due to not doing fish (every other day goal for meeting the minimums).

March goals:
-Go to the yoga classes I bought on groupon, lol. I'm hoping to do 4 real classes in march.
-Continue the couch to 5k program.
-End of month, do either or both: 5k color run with neighbors, local park 5k.
-Goal of 1 bike ride per week
-Runs+Walks >20.

Okay, so March... went well, in many respects, and yet my goals don't reflect that well.
-Go to the yoga classes I bought on groupon, lol. I'm hoping to do 4 real classes in march.
Only made it to one, but I DID activate the groupon and go once, which is the big hurdle for me. (New things = scary, haha)

-Continue the couch to 5k program.
Rocked this one. One run was pushed back because I picked up an extra work shift, but that was all.

-End of month, do either or both: 5k color run with neighbors, local park 5k.
Neither of these happened. Color run never came together with neighbors, and the local park 5k was the day I picked up that work shift. Will plan to do one in April though.

-Goal of 1 bike ride per week
Did not happen. Only 2 bike rides this month. In my defense, it rained a LOT.

-Runs+Walks >20.

So close... 19 days! Although a couple days I doubled up on walks, so maybe that counts? I forget how I counted it for Feb, haha.

Otherwise- 1 total 'fail' day, no work, no activity. This has happened each month, so I've decided I'll just build this in- one allowed fail each month.
-All time high of 16 days of 10/10 of my daily minimums. All 15 other days were 9/10. And like February, it was because of the fish ;) Haha. I'm slowly making my peace, and dare I say, starting to ENJOY some preparations of fish!

So, April goals:
-20 walks + runs
-finish out the couch to 5k program, then move to 2 days per week running
-once C to 5k ends, add 1 scheduled day lifting per week
-3 yoga classes at the studio
-15 days of 10/10 daily minimums
-2 hikes
-Run a 5k at some sort of organized event
Title: Re: Strength & Fitness 2017
Post by: Well Respected Man on April 01, 2017, 08:44:30 AM

February checkin:

Cardio: 14/16 workouts
Strength: 15/16 workouts
Weight: 157
BF: 16.8%
Diet: On track

March checkin:
Cardio: 13/17 workouts
Strength: 10/17 workouts
Weight: 156
BF: 16.5%
Diet: On track, started tracking calories

I let myself lose motivation during a couple of weeks. I just did not want to do boring shoulder rehab. I think I'm ready for another shoulder strength test, and then I'll be back to regular upper body workouts. I started tracking calories about 10 days ago, because I've been going up and down a bit for the past 6 weeks. That will give me some concrete numbers to work with as I try to lose this last few pounds of fat. I started on the deadlift program mentioned earlier in the thread, and tested my max beforehand. I'm currently at 185, and will test again after 10 weeks. My goal is 225 at the end of that time.
Title: Re: Strength & Fitness 2017
Post by: Bicycle_B on April 01, 2017, 01:43:02 PM
March check-in:

5/10 runs. 

Body fat %:  Well, in case this is entertaining - I accidentally broke the scale!  Somehow it had gotten into measurements using "stone" instead of pounds or kilos; when I sort of stomped on while trying to find the trick of changing the measurement, I broke the display.  More data in future...

Began tracking food I eat also.  Clearly this has improved the amount of vegetables; junk food reduced somewhat.  More details to come in future. 

Thanks to everyone in this thread for their inspiration.
Title: Re: Strength & Fitness 2017
Post by: use2betrix on April 01, 2017, 05:13:59 PM
Having the hardest time gaining weight still. A month or so ago I added in two cups of Greek yogurt daily along with a bunch of fruit in it. That's well over 600 calories and I've still been stuck around 201-203 lbs. I'm probably around 12% BF but trying to bulk up before I start cutting hard. I finally caved in and ordered 10 lbs of weight gainer. I found some that's 600 calories per serving with only 5g sugar, so that's good. I could easily gain weight with candy and pizza but I'm doing it very clean. I'll replace a normal protein shake with the weight gainer and that should also have me hovering around the 4000 calorie per day mark. I haven't been "working" hard at work, and I've only upped the gym this year to 4 days a week vs last years 3. Granted, my workouts now are a bit longer and I've changed my cardio from treadmill/eliptical to plyo type stuff. Kettle ball swings, box jumps, alex pushes, etc.

Have been staying pretty committed. Maybe miss a meal a month and a gym day every couple months. We do skip on the cardio maybe once every other week though.
Title: Re: Strength & Fitness 2017
Post by: Drole on April 02, 2017, 02:12:17 PM
I'm late to this but could use a little boost/accountability. 

Loved reading through goals and resources as it helped me define some/add new and even start a new program this week.  Thanks to all for letting me steal ideas!

So for 2017: 
--Lose 8 pounds (bc it breaks one of those psychological barrier numbers)
--Get to 16% BF (currently at 19.something)
--Be able to do splits...started 30 day split program at the beginning of this week (if successful, add other challenges from same site)
--Make 6pk abs...I think this will take more time (2018 goal?) but will get started by adding ab work 3x week
--Improved flexibility all over...esp left arm mobility...stretching program daily...explore pilates?
--Run 3-4x week with intervals, speed or hill work 1x week. Build up to being able to run 10 miles comfortably
--Trainer: 1x week: add in pullups, dips and TRX backbend work (be able to do 10 unassisted dips/pullups, 20 pushups and unassisted backbend.... gracefully
--Yoga 1x week
--7 minute plank: practice 3x week
--Press handstand: practice 2x week
--Bike for nearby errands daily
--Go one 1 hike/walk with kids monthly
--Passagiata: 3 nights a week
--Swimming: define when water available...unsure when/where that will be
--Be able to do slack line: unpack and find a place to use it
--Branch out socially during fitness stuff
--Keto: continue with current plan
Title: Re: Strength & Fitness 2017
Post by: use2betrix on April 02, 2017, 03:40:18 PM
I'm late to this but could use a little boost/accountability. 

Loved reading through goals and resources as it helped me define some/add new and even start a new program this week.  Thanks to all for letting me steal ideas!

So for 2017: 
--Lose 8 pounds (bc it breaks one of those psychological barrier numbers)
--Get to 16% BF (currently at 19.something)
--Be able to do splits...started 30 day split program at the beginning of this week (if successful, add other challenges from same site)
--Make 6pk abs...I think this will take more time (2018 goal?) but will get started by adding ab work 3x week
--Improved flexibility all over...esp left arm mobility...stretching program daily...explore pilates?
--Run 3-4x week with intervals, speed or hill work 1x week. Build up to being able to run 10 miles comfortably
--Trainer: 1x week: add in pullups, dips and TRX backbend work (be able to do 10 unassisted dips/pullups, 20 pushups and unassisted backbend.... gracefully
--Yoga 1x week
--7 minute plank: practice 3x week
--Press handstand: practice 2x week
--Bike for nearby errands daily
--Go one 1 hike/walk with kids monthly
--Passagiata: 3 nights a week
--Swimming: define when water available...unsure when/where that will be
--Be able to do slack line: unpack and find a place to use it
--Branch out socially during fitness stuff
--Keto: continue with current plan

Regarding 6 pack - I wouldn't waste too much time doing ab work. You already have abs, but the key is getting your BF low enough for them to show. Working that section won't make fat disappear, nor will it make them grow and protrude out extra or anything. A couple times a week is enough, but I wouldn't put much of a focus on that. The popular saying is always "abs are made in the kitchen" I.e. You just need to get your BF low enough for them to show.
Title: Re: Strength & Fitness 2017
Post by: Jakejake on April 02, 2017, 05:46:44 PM

March check-in:

March goals:
- workout every day, but drop weight exercises to every other day for recovery time. Fill in alternate days with biking now that the snow is gone.
No missed days! I biked most days (seventeen) and am doing half my weight stuff on one set of days, the other half on the alternates - so recovery is there, but I'm still doing some weight stuff daily.
- increase kettle bell swings to 85 per day
Success - and I started April with 100 swings.
- increase bent arm hang to 8 seconds
Meh - I made it to 8 seconds on one day, but averaged just over 6. Still, it was better than the month before.
- start c25k again when the field I run in gets less soggy
Did this twice. But when the weather's nice, I still just like biking.


April goals:
- Keep working out every day.
- Increase bent arm hangs to 8 seconds more consistently
- do c25k at least twice per week
- I've started eating shitty snack foods. I can absorb a fair amount of that from biking (I'm at 580 miles for the year so far), but not all. So a new goal is to limit that to weekends, and M-F make my snacks healthy - salads, healthy smoothies, pumpkin seeds, real food.  <-- putting that in writing!!!
Title: Re: Strength & Fitness 2017
Post by: Kerowyn on April 03, 2017, 08:31:31 AM
March check-in: I'm behind where I should be for the 100 hours of yoga goal. That may have been an overly ambitious number, but I'll stick with it for now and see if I can catch up at my next milestone. I've definitely been doing yoga more than twice a week, and I have a plan to retrieve my bike in a couple of weeks!
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 03, 2017, 09:00:01 AM
Oh hopefully didn't find this too late...Is it too late to join? And if not how do I join?

BJ already hit that answer. Not too late at all. If you have goals, just post them here, and I'll get you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). If you aren't sure yet, just comment in here and talk about kind of what you want, and we can help set some goals up for you.

I'm late to this but could use a little boost/accountability. 

Loved reading through goals and resources as it helped me define some/add new and even start a new program this week.  Thanks to all for letting me steal ideas!

Great artists and all that.

Welcome to the Gauntlet. I've got your goals added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). If you could look them over, and let me know any changes, it'd be much appreciated. Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.
Title: Re: Strength & Fitness 2017
Post by: Drole on April 03, 2017, 09:46:36 AM
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.

Thanks Use2betrix & Jordanread.  Probably true on the abs, but I'm not ready to admit it.  A quick search suggests I'd need to get to 15% BF or less, and I think even when I was at that % many years ago, I don't think I had ab definition.  Maybe a 2 pk.  So I think I have work to do.   Plus I have those ab separation issues from pregnancy (diastasis recti?)  A quick search on fixing that suggests I should avoid regular ab exercises and planking.  Anyone here have suggestions on that?  I tried some recommended ones this AM, but feeling meh about them. 
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on April 03, 2017, 10:05:13 AM
March update. Did not lose weight but I think I have gained muscle and lost fat, judging on how clothes are fitting. New bike is up and fitted to me pretty well with a few minor tweaks needed. I got three hours of paid time at work to exercise per week (apparently a long in place program that was secret). So I have increased my running from one time per week to three times per week with great results. My pace is slowly increasing and I can do four miles or four and a half very nicely now. Weather is improving with more outside rides. Road 31 miles yesterday. Need to be more consistent about getting in 3 swims per week.


First triathlon is next Sunday. I am tapering this week and resting Wednesday onward aside from anything that is super leisurely like walking the dog.
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 03, 2017, 10:13:07 AM
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.

Thanks Use2betrix & Jordanread.  Probably true on the abs, but I'm not ready to admit it.  A quick search suggests I'd need to get to 15% BF or less, and I think even when I was at that % many years ago, I don't think I had ab definition.  Maybe a 2 pk.  So I think I have work to do.   Plus I have those ab separation issues from pregnancy (diastasis recti?)  A quick search on fixing that suggests I should avoid regular ab exercises and planking.  Anyone here have suggestions on that?  I tried some recommended ones this AM, but feeling meh about them.

No suggestions on the ab separation issues, as I've never heard of it. How long is your slackline? I have a 25 meter one but haven't practiced hardly at all this year. It is by the computer, so I was hoping to get good via osmosis, but I don't think that will work.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on April 03, 2017, 10:31:54 AM
Also, use2betrix hit the nail on the head in regards to the six pack, but I did leave in the ab work goal.

Thanks Use2betrix & Jordanread.  Probably true on the abs, but I'm not ready to admit it.  A quick search suggests I'd need to get to 15% BF or less, and I think even when I was at that % many years ago, I don't think I had ab definition.  Maybe a 2 pk.  So I think I have work to do.   Plus I have those ab separation issues from pregnancy (diastasis recti?)  A quick search on fixing that suggests I should avoid regular ab exercises and planking.  Anyone here have suggestions on that?  I tried some recommended ones this AM, but feeling meh about them.

You're definitely correct about "normal" ab work worsening diastasis recti. While I admittedly haven't given birth (or even gotten pregnant... hopefully soon!), one of my close friends found this article very helpful: https://wellnessmama.com/60398/diastasis-recti/ (https://wellnessmama.com/60398/diastasis-recti/) Katy Bowman also has a book out on it, named "diastasis recti". She can be woo-y, but she's got a great background in PT and I've always found her physiology to be spot on. Again, I haven't personally used these resources, but I have used the same people's sources for other things and found them solidly helpful.
Title: Re: Strength & Fitness 2017
Post by: Trifele on April 04, 2017, 06:31:01 AM
First quarter check in.  Making good progress on my upper body strengthening goal.  I can do two pushups now in good form.  I think I'll probably exceed my goal of 5 pushups before the end of the year.  Still not close to doing a hanging pull up, but am getting stronger.  I can hang from the bar for a long time now (hands/forearms stronger and bad shoulder cooperating) and I am doing lat pulldowns three times a week.  Will be so excited if I can make it to a pull up. 

DH modified our workout room to include an awesome hand-over-hand monkeybar track that runs the length of the room along the ceiling.  Can't do that yet, but that is another thing I will work toward.  DH and our kids use it, and it looks like a lot of fun.
Title: Re: Strength & Fitness 2017
Post by: andy85 on April 04, 2017, 07:09:56 AM
I may hop in this thread just to keep myself accountable and because i am bored af at work right now.

I typically lift 5 days a week and hate cardio. Me and a buddy just switched to a program lifting 3 days per week and doing some HIIT cardio 2 days per week. I will probably throw in another day of cardio and some body weight stuff one day on the weekend and maybe add some cardio during our lifting days.

I typically hang around 188-193lbs..lately it has been closer to 193. Yesterday i weighed in at 195.8 after a weekend of drinking and eating like complete shit. I have no real big fitness goals or aspirations. My main motivating factor and goal is to just not become another office statistic and maintain a healthy blood panel. With that said, i would like to loose some weight.

April 3rd actual - 195.8
June 2nd goal - 182.8

That is 13 pounds in 9 weeks. Guess i better get to it then. Far less drinking, a much cleaner diet (especially on weekends), and a bunch more cardio. Hopefully those things combined will do the trick.
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 04, 2017, 07:17:10 AM
I may hop in this thread just to keep myself accountable and because i am bored af at work right now.

I typically lift 5 days a week and hate cardio. Me and a buddy just switched to a program lifting 3 days per week and doing some HIIT cardio 2 days per week. I will probably throw in another day of cardio and some body weight stuff one day on the weekend and maybe add some cardio during our lifting days.

I typically hang around 188-193lbs..lately it has been closer to 193. Yesterday i weighed in at 195.8 after a weekend of drinking and eating like complete shit. I have no real big fitness goals or aspirations. My main motivating factor and goal is to just not become another office statistic and maintain a healthy blood panel. With that said, i would like to loose some weight.

April 3rd actual - 195.8
June 2nd goal - 182.8

That is 13 pounds in 9 weeks. Guess i better get to it then. Far less drinking, a much cleaner diet (especially on weekends), and a bunch more cardio. Hopefully those things combined will do the trick.

Welcome Andy! You want me to just add the weight loss goal?
Title: Re: Strength & Fitness 2017
Post by: andy85 on April 04, 2017, 07:40:58 AM
I may hop in this thread just to keep myself accountable and because i am bored af at work right now.

I typically lift 5 days a week and hate cardio. Me and a buddy just switched to a program lifting 3 days per week and doing some HIIT cardio 2 days per week. I will probably throw in another day of cardio and some body weight stuff one day on the weekend and maybe add some cardio during our lifting days.

I typically hang around 188-193lbs..lately it has been closer to 193. Yesterday i weighed in at 195.8 after a weekend of drinking and eating like complete shit. I have no real big fitness goals or aspirations. My main motivating factor and goal is to just not become another office statistic and maintain a healthy blood panel. With that said, i would like to loose some weight.

April 3rd actual - 195.8
June 2nd goal - 182.8

That is 13 pounds in 9 weeks. Guess i better get to it then. Far less drinking, a much cleaner diet (especially on weekends), and a bunch more cardio. Hopefully those things combined will do the trick.

Welcome Andy! You want me to just add the weight loss goal?
yea...why the hell not...
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 04, 2017, 07:48:06 AM
yea...why the hell not...
PRESSURE PRESSURE PRESSURE!

I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). Welcome.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on April 04, 2017, 09:03:28 AM
Yesterday I "graduated" from PT for my right shoulder. They gave me a t-shirt and a home exercise routine. I set up my home gym area to make the equipment I need accessible and did my first workout this morning. It's all high rep, low weight stuff. It gets lots of blood flowing into the joint. I get a nice pump from it - very bodybuilder like :)

I am highly motivated to keep this from happening again. Aside from being painful, I have spent over $1500 and driven almost 800 miles to get this fixed.
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on April 04, 2017, 09:09:48 AM
Yesterday I "graduated" from PT for my right shoulder. They gave me a t-shirt and a home exercise routine. I set up my home gym area to make the equipment I need accessible and did my first workout this morning. It's all high rep, low weight stuff. It gets lots of blood flowing into the joint. I get a nice pump from it - very bodybuilder like :)

I am highly motivated to keep this from happening again. Aside from being painful, I have spent over $1500 and driven almost 800 miles to get this fixed.

Yay graduation! And I'm so glad to hear you're committed to staying on top of the home exercises. I didn't, after my neck injury, and I regret it all the damn time.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on April 04, 2017, 10:23:08 AM
Yesterday I "graduated" from PT for my right shoulder. They gave me a t-shirt and a home exercise routine. I set up my home gym area to make the equipment I need accessible and did my first workout this morning. It's all high rep, low weight stuff. It gets lots of blood flowing into the joint. I get a nice pump from it - very bodybuilder like :)

I am highly motivated to keep this from happening again. Aside from being painful, I have spent over $1500 and driven almost 800 miles to get this fixed.

Yay graduation! And I'm so glad to hear you're committed to staying on top of the home exercises. I didn't, after my neck injury, and I regret it all the damn time.

I've been doing daily exercises and stretching all along. This is just a little more involved. The cause of my injury - basically bad posture and overuse - means I could easily mess myself up again. Can't have that, it's Unmustachian!
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 04, 2017, 12:20:12 PM
The cause of my injury - basically bad posture and overuse - means I could easily mess myself up again. Can't have that, it's Unmustachian!

That is going on the list of top 10 quotes of all time from the S&F threads.
Title: Re: Strength & Fitness 2017
Post by: LifeHappens on April 04, 2017, 12:31:59 PM
The cause of my injury - basically bad posture and overuse - means I could easily mess myself up again. Can't have that, it's Unmustachian!

That is going on the list of top 10 quotes of all time from the S&F threads.

I'm honored!
Title: Re: Strength & Fitness 2017
Post by: Drole on April 04, 2017, 04:48:02 PM
How long is your slackline? I have a 25 meter one but haven't practiced hardly at all this year. It is by the computer, so I was hoping to get good via osmosis, but I don't think that will work.

I think I'll be doing osmosis too.  One tree in the backyard.  Side yard has "rubble".  Front yard....well, I live on the world's busiest street and I'm not sure I have the chutzpah to practice out front.
Title: Re: Strength & Fitness 2017
Post by: Izybat on April 04, 2017, 05:55:54 PM
Well, I'm almost at the end of the C25K program that I'm doing. Technically the next run I'm supposed to do should be the 5k length, but I don't think I'm quite ready for it yet. I may throw in an extra workout or two before trying the full 5k, just to get myself feeling a bit more comfortable. I did, however, check my calendar today and I'm still on track to hit 10k the weekend of memorial day, which is a race I'm thinking of running. Oh, and my husband just decided he may want to do a 5k the first weekend in June, which would actually work perfectly with my plan to cut my distance the week after the 10k. Fingers crossed he wants to stick with it.
Title: Re: Strength & Fitness 2017
Post by: redbird on April 05, 2017, 12:32:20 PM
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.

I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on April 05, 2017, 12:36:25 PM
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.

I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D

Just be sure to check your form! I've seen some people row with really bad form.

Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 05, 2017, 12:52:15 PM
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.

I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D

Just be sure to check your form! I've seen some people row with really bad form.

Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(

Oh man. I have a rower on the bowflex (and a squat attachment, preacher curl, etc), and it is quite the burn. I'm almost at the point of giving it away, since I've dropped the price by $400, and haven't had a single email. I'd offer to send it to you for shipping, but I'm pretty sure shipping would be around $800. :) I forgot about rows though. They are ridiculously fun.
Title: Re: Strength & Fitness 2017
Post by: redbird on April 05, 2017, 01:12:38 PM
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.

I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D

Just be sure to check your form! I've seen some people row with really bad form.

Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(

Yeah, the rower felt good. I liked that it felt like I was getting more of a workout than, say, a treadmill. I don't know why the treadmill seems so super popular when I don't feel like I get anything different from just taking a run outside. The rowing motion is hard to get without water nearby and a boat you can row with! It was way more fun than running on a treadmill too. The time I was on it went by fast!

I took your advice on form and watched some videos on YouTube of how to do it correctly. I *think* I did it mostly correctly (I saw a few places where I could definitely improve!), but the gym's mirrors aren't visible from the rowing machine. I'll have to take someone down there with me one day so they can give me feedback. The time of day I usually use the gym no one else is there.

I already think I'm going to miss it when I move!
Title: Re: Strength & Fitness 2017
Post by: Bracken_Joy on April 05, 2017, 01:14:51 PM
I felt inspired by House of Cards today. For those who have never seen the show, at one point the main character's wife gives him a rowing machine and tells him to start using it. From that point, the rowing machine shows up every so often in scenes. The place I'm renting at currently has a pretty decked out gym that is free for residents to use. I decided to try the rowing machine. I've never used one before because it looked intimidating for some reason.

I simultaneously feel good and feel like it kicked my butt. I rowed for about 17 minutes, and was out of steam at that point. Going to try to see how far I can up that amount before I move out. :D

Just be sure to check your form! I've seen some people row with really bad form.

Super awesome though. I'm really jealous. I would LOVE a rower for our home gym, but good ones are $800+ =(

Yeah, the rower felt good. I liked that it felt like I was getting more of a workout than, say, a treadmill. I don't know why the treadmill seems so super popular when I don't feel like I get anything different from just taking a run outside. The rowing motion is hard to get without water nearby and a boat you can row with! It was way more fun than running on a treadmill too. The time I was on it went by fast!

I took your advice on form and watched some videos on YouTube of how to do it correctly. I *think* I did it mostly correctly (I saw a few places where I could definitely improve!), but the gym's mirrors aren't visible from the rowing machine. I'll have to take someone down there with me one day so they can give me feedback. The time of day I usually use the gym no one else is there.

I already think I'm going to miss it when I move!

Glad I could help! =) And you can always opt for propping up your phone and filming a bit of your row to give you a good idea. Can't see it from multiple angles like if someone is helping you though. I struggle with that with running stride all the time. Just end up hauling my husband out on a run with me and having him check my form, haha.
Title: Re: Strength & Fitness 2017
Post by: AcftW on April 05, 2017, 02:51:57 PM
Haven't checked in since the start of the new thread.  Rack Pull has been increasing nicely.  375 lbs for several sets of 3.  I backed off for a few weeks because I thought I may have pulled something in my abdomen/gotten a hernia.  After a bit of achiness the next few days I haven't had any issues.

I'm kind of in limbo with moving for the next few weeks so I'm getting used to a different gym and not having regular meals.  Gains are on hold, just working for maintenance for now.
Title: Re: Strength & Fitness 2017
Post by: PowerMustache on April 06, 2017, 01:32:00 AM
March check-in:

Totals from my Garmin for Feb (And annual goal progress):
13 runs for 63 miles (no goal for running)
9 bodyweight workouts (a little ahead of schedule for the year)
17 yoga classes (ahead of schedule for the year)

Strength progress (context is the Reddit bodyweightfitness recommended routine):
Moved on to ring dips and they are kicking my butt. I can do 6, but my arms shake and it feels a little out of control. I think it's improving now after a couple of weeks.  Pullups have not improved at all, in fact might have regressed a little, still at 8 on the first set then 7/6. Maybe I'm doing something wrong? It may be because I'm gaining a bit of weight too.
Figured out I can do three sets of 8 ring pushups if I change my form a little to put my hands directly under my shoulders instead of back by my ribs. I don't think it's cheating, just maximum leverage. Now I moved the rings back to my ribs again to make it harder on purpose. I have to admit, it did give me an ego boost to figure out I can do 3 sets of 8 the other way.
Still working tuck front lever but it's hard to tell progress since the difficulty changes immensely with my leg position. I took a video but it's not very good because I'm doing it in a doorframe pullup bar and you can't see my whole back in the video. I'll have to make a special trip to a park near my house to do a better form check video.

Flexibility progress:
I increased my passive stretching time in the evenings and I started to notice a little more hamstring progress in my left leg, but my right leg is not cooperating. I think it has an issue. I'm going to try to see a PT this month.

Running:
Increased mileage a little in March. Planning to add more hill work and keep increasing distance in April.
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 09, 2017, 12:22:32 PM
Quarterly statistics.


(https://lh3.googleusercontent.com/ogNx6eK1T5U8THVFCB90T56N6d_Zc3z3g_Db3agT9f3k5PRhBQ9zjDtjleKQ3gBK2fjwJAqVn10YDyxTqLdsfg9istoPZr3qJxTAMra71bQjhcMkaLKWOzYL0MbYlqEY6CrMlCyXJUkhekqiBMGXvRlwkNQdx57qBv1lDQMIMApq_nCQ5Ybz8tpP-V28JBFht_PfiXCYR8uYS7lzRTlGUpcIJEcwgvKBKimHmsb-fc6MnAQQ3djd1DQOoqmtOkuHUQXtkESUDSjYcKu6Fw0VmLaUk0XTSGXsNknPfAiJzBi4QqWKRzddRK6p61eZ-WCwQV5pDIk0WZqZ6Csyhy2mTLQe0drbGosNx2OZBJS8wrpAiEvQOCXwkRDXs9iKB9MMKxwjst5J7-ldzI6Gp-cmD-5hqwZ2CgHgllMtSaN7079p-IW3nAaxbGsvI8zesjinvdiKE1o51EGNyjPz1CD8ukzGvYwUU1CBckp0Ezr6L14zh1tm3BbCPmSgH9lPlpI22tJITOZKpW3z1rfEY3fby7g5k_wcJ-fRJREQAQWyx-_BHfdgAU13mMNisPZfbEfiYK4MkG4TTrjYlDv8JYtrARRPgafW_KO2b2hVEhVoHsBj1THNBf9q2HGRiFULtWCuCV_KlA2t92u6w2JgFIoB8Vt51zsgYPyW-J2se8vDjj8=w701-h539-no)

Didn't have time to put in the unit abbreviations. Weight is in lbs and kg, everything else is inches and cm. The shoulders, chest, and waist are all very cool to see. A lot less barrel like currently. And this is way more than sustainable.
Title: Re: Strength & Fitness 2017
Post by: Abooki on April 11, 2017, 06:47:27 AM
I will join. May be late but here I am.

Goals
1. Workout everyday (doing so good so far)
2.Abs definition by the end of the year
3. Gain muscle and tone

Stats currently
-5'7
-135 pounds
Title: Re: Strength & Fitness 2017
Post by: Flyingkea on April 11, 2017, 07:17:34 AM
Just a quick update here.
HAven't been doing as many walks/bikerides etc as I would like, but I have been making an effort to do the Blogilates beginners calender. (Pilates).
I'm currently on day 10, and today I discovered I can actually fit a top that I haven't worn for several years due to having gained weight. Used to be too tight around both the belly and the arms, and there is definitely some slack there now.
I did manage to get the kayak out yesterday, so pretty happy about that.
Title: Re: Strength & Fitness 2017
Post by: ooeei on April 11, 2017, 08:00:06 AM
Just finished my garage gym at the beginning of the year, and started on the 5x5 program.  Goal for the year is hit 5x5 @225 lbs consistently.  Yesterday's workout was @135 lbs, so assuming the program works perfectly it should take 1 1/2 more months to hit.  In my past experience it doesn't go that quickly, so we'll see what happens.

Once I'm doing 2 plates for reps consistently, I'll reassess whether I want to go heavier or change it up.  Likely I'll go back to Olympic lifting or crossfit at that point for fun and just maintain the squat strength.  A few years ago I was squatting that much, but also doing Olympic lifting and crossfit and ended up overworking myself and hurting my knee.  Injury prevention is a priority this go around.

Increasing flexibility is another big goal for the year, but isn't as measurable to me.
Title: Re: Strength & Fitness 2017
Post by: Izybat on April 11, 2017, 05:28:43 PM
Well, I reached the end of my C25K trainer, which theoretically means I should be able to run a 5k. However, for the  first time of doing this program (which I've done like 3-4 times) I can't seem to complete the full distance. I'm getting extremely frustrated with myself because running has never felt quite this hard before in the 5 or so years that I've been doing it. I'm running so slowly that it practically counts as walking and yet I'm almost gasping for air in the middle of my workout.

Does anyone know anything about exercise induced asthma? I'm starting to wonder if there isn't a reason for all of my troubles...
Title: Re: Strength & Fitness 2017
Post by: MsPeacock on April 11, 2017, 06:44:33 PM
Completed by first triathlon for the year - placed 3rd in my age group! I hoped to podium this year (but it wasn't on my official goal list) and I made it on the first go. :)

Maintaining a sensible training schedule - slower than last year w/ hopes of not exhausting myself and over training. So far so good. I do need more time to swim - but that will be easier over the summer.

Ran 5 miles - no walking - this morning. This is the longest successful run for me. Minimal knee pain and my shins are complaining a bit this morning. I'm icing and will have a PT appointment tomorrow.

I have my first 10K in about 2 weeks. Hope to hold a 9 min pace. Race is mostly slightly downhill and is known for PRs.

Next tri is mid or late May (I can't remember).

Also - exercise = I can eat all the things!  Running leaves me absolutely famished.
Title: Re: Strength & Fitness 2017
Post by: jordanread on April 12, 2017, 05:08:21 AM
I will join. May be late but here I am.

Goals
1. Workout everyday (doing so good so far)
2.Abs definition by the end of the year
3. Gain muscle and tone

Stats currently
-5'7
-135 pounds

Welcome to the gauntlet. I've got you added to the participant tracking post (http://forum.mrmoneymustache.com/throw-down-the-gauntlet/strength-fitness-2017/msg1359481/#msg1359481). I broke up your last goal into two, one for gaining muscle, and one for increasing tone. Subjective vs. objective goals essentially. It sounds like you are in the increase mirror lust camp, although i just mentioned it because mirror lust is fun to say/type.

I'm currently on day 10, and today I discovered I can actually fit a top that I haven't worn for several years due to having gained weight. Used to be too tight around both the belly and the arms, and there is definitely some slack there now.
I did manage to get the kayak out yesterday, so pretty happy about that.

That is awesome all around!!

Just finished my garage gym at the beginning of the year, and started on the 5x5 program.  Goal for the year is hit 5x5 @225 lbs consistently.  Yesterday's workout was @135 lbs, so assuming the program works perfectly it should take 1 1/2 more months to hit.  In my past experience it doesn't go that quickly, so we'll see what happens.

Once I'm doing 2 plates for reps consistently, I'll reassess whether I want to go heavier or change it up.  Likely I'll go back to Olympic lifting or crossfit at that point for fun and just maintain the squat strength.  A few years ago I was squatting that much, but also doing Olympic lifting and crossfit and ended up overworking myself and hurting my knee.  Injury prevention is a priority this go around.

Increasing flexibility is another big goal for the year, but isn't as measurable to me.

Very cool. I still don't have any official goals for you. Not a big deal, but if you want something specific, just post, and I'll get you added within a day or tw